Salted Caramel BB Brownies

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At the moment I am loving black beans in savoury and sweet formats. They are versatile little bundles and great in your lunch box or dessert. At the beginning of the week I make a black bean salad – 2 tins (rinsed), tbsp. apple cider vinegar, 1 tbsp. toasted sesame oil, 1  tamari sauce, tbsp. garlic & chilli flakes, lemon or lime juice, salt and pepper. Add avocado or roasted cube sweet potato to the mix to hit them macronutrients.

Today, I am writing about the sweet side of black beans and a creation called “Salted Caramel BB Brownie”.

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To make these delectable BB brownies from scratch you will need to acquire the following:

Recipe

2 tins Black Beans – ( rinse and dry) – I used Epicure brand from Lulu’s Hypermarket they have no added salt.

14-15 Dates (these are used to sweeten and added for caramel texture)

2 Tbsp. Instant Coffee

1 Tbsp. Almond Milk or milk of choice

1/4 cup Stevia

1/3 Cacao Powder

1/4 tsp. Baking Soda

1/4 tsp. Sea Salt, will sprinkle more on top at the end.

2 Eggs ( use 2 Tbsp. flax or chia seed for egg substitute mixed with water prior to baking)

2 Tbsp. Rice Malt Syrup/Honey

  • add chopped nuts, raisin, orange peel, coconut nut, cherries for extra texture.

Make from Scratch

  • Preheat oven , 170 degrees , fan oven. 8×8 baking tray lined with greaseproof paper (handy stuff , saves on washing time in the kitchen).
  • Blitz black beans in food processor till smooth mixture. Add 2 eggs, stevia, cacao powder, baking soda, salt. Mix in processor until combined.
  • In separate bowl add 10 dates, 2 Tbsp. instant coffee, almond milk, rice malt syrup/honey – use hand blender to create a smoothie like texture, it will be thick. This is used to sweeten the brownie mix. Chop the remaining dates into small pieces add some to the bb brownie mix and leave some to sprinkle on top.
  • Pour the black bean brownie mix into a large mixing bowl followed by the date & coffee mixture. Combine and fold the mixture.
  • Pop into lined baking tray. Sprinkle dates and coarse sea salt flakes on top.
  • Allow to bake for 45 minutes. Remove and allow to cool. Drizzle honey or dark chocolate for richness on top at the end before devouring. Store in fridge once cool and if there is any leftover.
  • Enjoy with homemade protein ice-cream and peanut butter.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Eat the rainbow, don’t chase it x

 

Baked Falafels in a Zoodle & Carrot Nest

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Kick off Mondays with this delicious meat-free dish. I made a batch of these, they are very  handy to store in the fridge or lunch box and heat when the hunger strikes.  Falafels contain a nice variety of vegetables like chickpeas and sweet potatoes, to help you achieve and eat a healthy diet. Added to the dish is zoodles (zucchini spiralized), cherry tomatoes, coriander, shredded carrots and avocado. Sprinkled with sesame seeds, lime juice and chilli flakes.

* TIP: for convenience I buy the shredded carrots, white cabbage and purple cabbage mixes in the supermarket to make salads. They are very handy and quick , plus boost your plant intake.

Ingredients:

1 tin Chickpeas (drained)

1 Extra Large Sweet Potatoe

1/2 tsp. Turmeric,

2 Garlic Cloves,

1 tsp. Cumin, pinch Chilli Flakes, 1 tsp. Coriander Powder, 1 tsp. Tamari Sauce

pinch of Salt & Pepper.

Directions:
1. Peel and boil sweet potatoe, until soft.
2. Pop sweet potatoe, chickpeas, garlic, cumin, chili, coriander, tamari, salt & pepper. Blitz until smooth mixture is formed.
3. Roll the mixture into 4 burger patty shapes , sprinkle on black & white sesame seeds.
4. Pop on a tray & bake until golden brown. I baked for 25 minutes at 180 degrees, or if you want a crispy exterior leave for another 5 minutes.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch and Facebook: Make & Bake From Scratch

Eat the rainbow, don’t chase it x

Sesame, Lemon & Honey Flapjacks (GF)

_DSC4829“There is no sincerer love than the love of food”, (George Bernard Shaw)

Nothing compares to the aroma of freshly baked flapjacks drifting throughout the house or apartment in my case. Flapjacks are very easy to make and eat! They are great to share with family and friends. I liked mine topped with COYO (yogurt made from coconut milk) or ricotta.

This recipe is gluten-free using gluten-free oats; you could also try quinoa flakes (sold in Lulu Hypermarket). I used a blend of honey, natvia and raisins to sweeten. Also I added lemon oil and zest for the lemon zingy flavour but you can change this to suit your taste buds. You can play around with flavours depending on your palate. Vanilla whey protein powder would be a good addition to boost the protein content but always remember with treats moderation is key.

Where I sourced some ingredients in Abu Dhabi:

  1. Gluten free oats, natvia, chia seeds and sesame seeds – Organic Supermarket Nations Tower.
  2. Lemon oil and vanilla pod – Central Souk beside World Trade Mall. The spice shop beside Nab Juices.
  3. Raisins, pumpkin seeds and desiccated coconut – sold in any supermarket. Sun-maid is my favourite brand as there are no added ingredients, just raisins.
  4. COYO yogurt – I am addicted to this!! It is a vegan creamy coconut yogurt; you can find it in Carrefour in Marina Mall.

Recipe 

250 g Gluten Free Oats or Quinoa Flakes

2 Tbsp. Chia Seeds (alternatively you can use flax seeds)

1.5-2 Tbsp. Desiccated Coconut (unsweetened)

4 Tbsp. Sesame Seeds

2 Tbsp. Pumpkin Seeds

2-3 Tbsp. Raisins

100 ml Honey

3 Natvia Sachets (click here to learn more about this product)

150 ml Extra Virgin Olive Oil

1 Vanilla Pod or 1 Tbsp. Vanilla Essence

Zest of one Lemon

1 Tbsp. Lemon Oil

Method

  • Preheat oven 180°c – baking time 20-25 minutes depending on oven (they should be golden brown).

Measure & Mix: measure out and pop in a large mixing bowl oats, chia seeds, desiccated coconut, sesame seeds pumpkin seeds and raisins, stir to combine.

Melt: in a small saucepan on a low heat (just enough to soften, not boil) add honey, natvia, olive oil, vanilla, lemon zest and lemon oil. Gradually stir until it has a runny consistency.

Pour: over the flapjack mixture and stir until evenly coated and the mixture has a sticky appearance. Pop the flapjack mix onto a baking tray and level it off, I used a square one or a round tray would work perfectly too.

Bake & Cool: baking for 20-25 minutes until golden brown. Remove and allow to cool before cutting. Sometimes I am an eager beaver and cut before they are cool; they have a tendency to crumble. The cooling allows them to set.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch

Eat the rainbow, don’t chase it x

Baked Pancakes with Orange-Vanilla Ricotta

 

_DSC4799The weekends are a great time to let your down hair and relax. If like me, you like to muster up creative feasts on the weekend these “Baked Pancakes with Orange-Vanilla Ricotta”, will be right up your alley. They are gluten-free; I am not going to say sugar-free maybe no added sugar, because there are bananas in the recipe which do contain sugar. So, bananas are used to sweeten the pancakes. The ricotta is flavoured with orange oil, orange rind, vanilla whey protein, coconut milk (sugar-free) and natvia. These are great healthy weekend treat with added protein to keep you fighting fit after the weekly grind.

For the recipe you will need tartlet tins, I picked up some in Lakeland in Al Wahda Mall, Abu Dhabi (see link here). The recipe uses coconut flour, natvia, orange oil, vanilla pod, saffron and coconut milk (sugar free). Below see where I sourced these ingredients in Abu Dhabi:

  1. Coconut Flour, Ecomil Coconut Milk, Natvia – Organic Supermarket Nations Tower.
  2. Orange Oil, Vanilla Pod and Saffron – Central Souk beside World Trade Mall. The spice shop beside Nab Juices.
  3. Vanilla Whey Protein – GNC stores

Recipe

(serves 4 or 2, if you are feeling greedy)

4 Free Range Eggs

2 Bananas

¼ cup Coconut Flour

¼ cup Sugar Free Coconut Milk

1 Vanilla Pod or Essence

Pinch of Saffron (can be omitted)

½ tsp. Baking Soda

Orange – Vanilla Ricotta

2-3 heaped Tbsp. Ricotta

1 tbsp. Orange Oil

2 tbsp. Orange Zest

2 tbsp. Vanilla Whey Protein

2-3 tbsp. Coconut Milk

1 Natvia Sachet

Directions

  • Preheat oven 180°c – baking time 20-25 minutes depending on oven.

Mash and Mix: in a large mix bowl mash bananas then pop in eggs, coconut flour, milk, vanilla, saffron and baking soda. Mix using a hand blender or food processor until combined.

Grease: tartlet tins with coconut oil to prevent sticking.

Pour: pancake batter evenly into the four tartlet tins. Place on a baking tray.

Bake: in the oven for 20-25 minutes, ovens will vary.  Remove from oven when golden brown. Allow to cool and serve up.

Orange-Vanilla Ricotta

  • In a mixing bowl add all ingredients and blitz until well combined. Pop in serving dish and store in the fridge until ready to spread on pancakes.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch

Eat the rainbow, don’t chase it x

Puy Lentil & Coriander Pesto Bake with Sweet Potatoe Cauliflower Mash

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Puy Lentil & Coriander Pesto Bake with Sweet Potatoe Cauliflower Mash

Christmas has passed, it was wild. Amongst the many great experiences of Christmas like spending time with family and friends, I received a gift of The Happy Pear Cookbook. This book is brimming with simple vegetarian recipes and I am working my way through it each week.

This week I made the “Puy Lentil Pesto Bake with Sweet Potatoe Mash”, I made one alteration I used Sweet Potatoe & Cauliflower Mash. I also used 200 grams of puy lentils instead of 400 grams. In my opinion this dish tastes like a Shepherds’ Pie minus the mince. It is great to have in the fridge, very convenient for lunches or a quick snack.  I served it with zoodles and drizzled pesto and almonds on top.

The health benefits of coriander, sweet potatoe and cauliflower are outlined below (Grotto, 2011):

  • Coriander: good source of iron, magnesium and manganese – fresh coriander is delicious.
  • Sweet Potatoe: packed with vitamin A, beta-carotene, vitamin C, B6, manganese, potassium and fiber.
  • Cauliflower: low carbohydrate content, source of fiber, vitamin C, B vitamins, biotin and folate.

To learn more about vitamins visit the Linus Pauling Institute.

Recipe:

2 Medium Carrots, chopped

100 grams Green Beans, trimmed and chopped

300g Sweet Potatoes

300g Cauliflower Florets, chopped

200g Puy Lentils

2 Bay Leaves

½ tsp. Thyme

50 ml Tamari Sauce

100 ml Non Dairy Milk

Salt & Pepper

Pesto (Nut free, dairy free)

Fresh Coriander – I used 6 bunches

3 Garlic Cloves

¼ tsp. Apple Cider Vinegar

100 ml Extra Virgin Olive Oil

100 ml Water

Pinch Salt & Black Pepper

* Pop all ingredients in food processor and blitz until smooth, pour into a storage jar.

Method:

Wash & Chop: carrots, green beans, cauliflower florets, cube sweet potatoes leaving the skin for extra fibre.

Rinse: Puy lentils and pop them in saucepan with carrots, bay leaves, thyme, tamari sauce, 500-600 ml water, season with salt & peppers. Cooking time: 30 minutes.

Oven: Pop chopped cauliflower on a tray , drizzle with oil roast at 180 degrees for 20 minutes. This will be used for the mash.

Saucepan: add cubed sweet potatoes, cover with water and cook until soft.

Mash: Pop sweet potatoe and cauliflower in food processor add non-dairy milk, salt & pepper – blitz until mash consistency

Pesto: mix 3-4 tablespoons through the lentil mix.

Pyrex Dish: Pour lentil mix into a square Pyrex dish (25 cm x 25cm) and top with mash. Bake in the oven for 30 minutes at 180 – makes it nice and crispy.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch

References

  • Grotto. D, RD, LDN. (2001) 101 Foods that could save your life. Bantam Books. New York.

The Great Pumpkin Brownies

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As I stated in a previous post I have started to order vegetable boxes from RIPE, they sell seasonal, organic, local produce in the UAE. Inside the box , on this particular occasion was some glowing orange pumpkin. So, I thought to myself “bet they would taste scrumptious in the form of a brownie”. They have a sweet taste and similar consistency to sweet potatoes too. Sweet potatoe brownies worked, so pumpkin brownies will work too, I figured. Pumpkin is also great in pancakes, breads and pumpkin porridge with some nut butter.

What is so great about Pumpkins?

According to Grotto (2001) the word pumpkin comes from the greek term “pepon”, or “big melon”. The squash, cantaloupe melon and cucumber are related to the pumpkin. Who knew. Pumpkins can be considered for their carving and canning properties. Canning pumpkins are better for baking so varieties like “pie pumpkin”, or “sweet pumpkin”. Pumpkins come in many different colours too like white, australian blue and a red variety.

Grotto (2001:267) highlights the nutritional benefits of pumpkin in the diet as follows:

Good fibre source, potassium, selenium, vitamin A, beta carotene, alpha carotene, beta cryptoxanthin and lutein”.

Finally, lets not forget the delicious pumpkin seeds which are a good source of omega 3 and taste great toasted in a salad.

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Recipe

322 g Pumpkin Puree

2 Free Range Eggs (use chia seeds if you want an egg free option)

2 tsp. Vanilla Powder

2 tsp. Cinnamon

½ cup Coconut Sugar

1/4 cup Extra Virgin Olive Oil

1/4  tsp. Baking soda

2-3 tbsp. Raw Cacao

1/4 cup Walnuts (break them into smaller pieces)

4 tbsp. Coconut Flour

Method:

  • Prepare Pumpkin Puree
  • In a mixing bowl pop pumpkin puree, eggs, vanilla, cinnamon, coconut sugar, coconut oil, baking soda, cacao powder, walnuts and coconut flour. Stir all ingredients until they are combined.
  • Grease a square baking tray; pop in the oven 175 degrees for 25-30 minutes, they should be firm but gooey in the middle when baked.
  • Allow to cool, cut into squares.

I decorated mine with coconut butter and crushed walnuts. I melted some biona coconut cream (half the block), added 1/2 tsp. cacao powder and drizzled it over the brownies with crushed walnuts on top.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch #makeandbakefromscratch

References

  • Grotto. D, RD, LDN. (2001) 101 Foods that could save your life. Bantam Books. New York.

Healthy Buns with Coconut Cream Frosting

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This week I ordered an organic vegetable box from Ripe  it arrived full of delicious vegetables, all locally produced. Inside the box there was organic beetroot. I have always been curious to bake healthy buns using beetroot, so I gave it a whirl and the results were surprisingly very satisfying. So, don’t knock it till you bake it!

Aside from beetroot , I made my own applesauce to sweeten and to add moisture and keep it spongy. This allowed me to omit oil/fat, so these tasty little numbers are packed with vegetables, fruit and low in fat, yet still tasty. Beetroot is a nutrient dense food containing folate , vitamin C, fibre, potassium and low in calories. Its bright colour means it contains anti-oxidants. Apples are rich in fibre both soluble and insoluble. They contain phytochemicals which may play a role in fighting cancer and heart disease.

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I frosted the buns with coconut cream, lemon and orange zest creating a sweet and tangy combination. The coconut cream frosting is basically a block of Biona coconut cream melted with added stevia/honey/maple syrup/coconut sugar, whatever your sweetener of choice is. It is a very simple and easy recipe to create in the kitchen.

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Ingredients

1.5 cups Almond Flour

1/4 cup Coconut Flour

2 large Beetroots, grated (you will need to boil beforehand and peel)

2 Apples (applesauce)

2  Free Range Egg Whites

1 Whole Egg

1 Vanilla Pod

4 sachets of Stevia

1 tsp. Cinnamon

1/4 tsp. Baking Soda

Coconut Cream Frosting

1 block Biona Coconut Cream, melted

1.5 tbsp. Honey/Maple Syrup/Coconut Sugar

Method

  • Preheat your oven to 170c. This can vary with ovens.
  • Beetroot: boil beforehand, will take up to one hour. They are ready when soft in the middle, poke with a fork to examine how tender they are. Peel and grate.
  • Applesauce:  wash and chop apples, remove core. Pop in food processor and blitz until smooth consistency.
  • Combine: almond flour, coconut flour, grated beetroot, applesauce, eggs, vanilla, stevia, cinnamon and baking soda into a large bowl.
    Mix: well with a spoon until well combined.
    Spoon: into bun cases in the bun tray.
    Bake: for 30 minutes until cooked through.
    Remove: from the oven and allow to cool.
  • Once they are cooled, prepare the coconut frosting. Pop the block into a mixing bowl and melt over boiling water. Add sweetener and stir until well combined. Cover your buns in coconut cream and the zest of a lemon and orange.

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Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeandbakefromscratch

Nourish your body from the inside out x

Baked Eggs

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All happiness depends on a leisurely breakfast. ~John Gunther

Boosting your veggie intake for breakfast is a great way to hit your 5 a day. It will fill you up, enhance your vitamins and mineral intake and tastes delicious. Baked eggs are eggs baked in a cast iron pan and loaded with whatever vegetables in the fridge. I had cherry tomatoes, red peppers, cucumber and mint. I added tomatoes and red peppers and cumin to the baked eggs. I prepared side dressing of cucumber, mint and cottage cheese. Surprisingly, it complimented the baked eggs very well.  Don’t knock it, till you try it.  Chill out with warm water and lemon, coffee or green tea while you wait for the palpable smell to waft throughout the house.


What you will need:

* Cast Iron Pan was used to bake the eggs in the oven.

Baked Eggs

5-6 Free Range Eggs

Handful Cherry Tomatoes (washed)

1 Red Pepper (washed and chopped)

1 tsp. Cumin

Salt & Pepper to season

Cucumber & Mint Dressing

2 Small Cucumbers, washed

Handful Fresh Mint Leaves

1/4 cup Cottage Cheese

Pinch of Sea Salt 


Preparation:

Baked Eggs

  • Preheat the oven to 150 degrees. Baking time 35-40 minutes, this will vary with ovens.
  • Whisk 5-6 eggs add cumin, salt and pepper.
  • Wash and prep cherry tomatoes and red peppers. Grease the cast iron pan with 1 tsp of olive oil/coconut oil. Pop veggies in the pan.
  • Pour whisked eggs over the veggies and pop in the oven to bake.

Cucumber & Mint Dressing

*Food processor was used to make the sauce.

  • Wash cucumber and mint leaves, dry off excess water.
  • Pop cucumber, mint and cottage cheese in food processor, blend till combined. I left it chunky.
  • Season with salt.

Serve up and devour.

Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeandbakefromscratch

Nourish your body from the inside out x

Guest Post: The Food Medic

This weeks blog post is a guest post by the inspiring Hazel Wallace, who is the founder of The Food Medic. Hazel has just released an e-Book “Clean Eats & Protein Treats”, full of delicious healthy, nutritious recipes. Hazel has provided Make & Bake From Scratch with a decadent but healthy raw fudge recipe for all my followers. Tease your taste buds in a nutritious fashion.

Fudge 1

Hazel Wallace, founder and director of The Food Medic, is a medical student studying in Wales. She is originally from Co.Louth in Ireland but moved to Cardiff to pursue a degree in Medical Sciences (Bsc). Following from this she continued her studies and enrolled in graduate entry Medicine (MBBcH). She is now entering her fourth year.

The Foodmedic arose from her medical background and interest in nutrition and fitness. She set up her blog in August 2013. Her idea is to show people that eating healthy or ‘clean’, can be enjoyable, uncomplicated and easy to incorporate into an everyday busy lifestyle.  On her blog you will find healthy recipes, many including protein powders, but also non-protein containing recipes and savoury dishes. She has just released her first recipe e-book ‘Clean Eats and Protein Treats’ which is available to buy through a number of distributors namely; Amazon and i-tunes.

You can find out more about the e-book here:

http://thefoodmedic.co.uk/2014/05/22/the-food-medic-clean-eats-and-protein-treats/

Make sure to follow The Food Medic  for more healthy treats, nutrition tips and advice :

www.thefoodmedic.co.uk

Twitter: @thefoodmedic

Instagram: @thefoodmedic

Fudge 2

Hazel’s Raw Fudge

Ingredients

(Makes 20 pieces)

2/3 Cup of Nut butter

¼ cup of raw cacao powder

¼ cup of Lucy Bee’s coconut oil

1 tbsp of Organic Burst Maca

2 tsp of vanilla essence

1/3 cup of agave nectar/organic honey

Extras: raw cacao nibs, roasted hazelnuts and goji berries

Method

  1. Bring a saucepan of shallow water to boil and then turn the heat down to simmering. Add the ingredients, apart from the ‘extras’, to a mixing bowl and place over the saucepan of hot water.
  2. Stir constantly for approximately 1-2 minutes until the mixture is completely combined. Be careful not to overheat the mixture as this will disturb the texture of the fudge.
  3. Line a baking tray (I used a bread tin!) with cling film and pour the mixture into the tray.
  4.  4. Cover with cling film and pat down the mixture so the top layer is even.
  5. Chill in the fridge for approximately 1hr, or until the mixture is solid, and remove from the cling film. Chop into bite sized pieces and store in a jar in the fridge.

Twitter: https://twitter.com/_HazelWallace

Instagram: http://instagram.com/thefoodmedic

Blog: http://thefoodmedic.wordpress.com/

Nourish your body from the inside out x