Vegetable Layered Pie Dish

DSC_4122“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world”,  J.R.R. Tolkien

A vegetable layered pie is sort of like a lasagne, crust-less quiche, casserole sort of dish. Instead of sheets of pasta I used beautiful layers of vitamin pumped vegetables. You can prepare this on a Sunday evening and have the leftovers as a lunch in work or it’s a great dish if you have guests coming around because it’s so simple to prepare. Either ways it is a comforting dish to devour and maybe sneak a glass of pinotage in as a treat (one glass not the bottle). I prepared sweet potato mash to accompany the dish. I boil them up and then pop them in food processor with some coconut oil, black pepper and salt, delicious. Also chop some avocado, squeeze of lime juice and a sprinkle of pink salt; perfect combo. This dish is grain free, gluten-free and contains a good balance of macro and micro nutrients. There is also a good balance of fibre.

Ingredients

Serves 4-6 

Meat Sauce

500 grams Free Range, Lean Beef Mince

2 Garlic Cloves, finely chopped

1 tbsp. Cumin

½-1 tsp. Cayenne Pepper (this will depend how spicey you like your food)

1 tin Tomatoes or make your own tomato sauce using a punnet of tomatoes and blitz them in the food processor.

Black Pepper & Salt to season 

Vegetables Layers

2 large carrots, peeled and chopped

1 Egg Plant, chopped

Handful Basil

5-6 Mushrooms

3-4 Courgettes, use a vegetable peeler to make ribbons

Topping                 

 Ricotta Cheese, sprinkled/scattered over the top

How to:

  • Preheat oven 180 degrees. Grease casserole dish with coconut oil.
  • Vegetable Layers: wash, peel and chop carrots. Chop the eggplant and place on a plate and sprinkle salt over; this will drain the excess water. After 5-10 minutes rinse and pat dry eggplant. Lightly fry medium heat (1 t sp. coconut oil) until soft and golden brown. Wash and chop the mushrooms. Wash, top and tail courgette and peel in ribbons/strips using the vegetable peeler.
  • Meat Sauce: In large saucepan add 1 tsp. coconut oil, finely chopped garlic, mince and spices, allow mince to brown. Add tomato sauce bought or homemade. Season.
  • Layering: place chopped carrots on the bottom, meat sauce, eggplant, meat sauce, basil and mushrooms, meat sauce, courgette ribbons. Drizzle a small drop (1 tbsp.) coconut oil over the top and cracked black pepper. This will keep the courgette from drying out.
  • Pop in the oven for 35-40 minutes. After 20-25 minutes remove from the oven and sprinkle ricotta cheese, over the top, pop back in for 15-20 minutes – golden brown.
  • Allow to cool. Serve with sweet potato mash, mixed green salad, chopped avocado, whatever your darling taste buds desire.

Be sure to keep me posted if you try any recipe by posting on instagram: @makeandbakefromscratch or  twitter:@WhelehanLynne

Real Food Rocks & Cookin’ Rolls x

5 Super Food Soups

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Here is the latest feature “Super-Food Soups”, I wrote for Fitness Magazine. It contains five healthy soup recipes to keep you warm during the winter months. Click here to view recipes: Super Food Soups

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

Real Food Rocks & Cookin’ Rolls x

Mushroom, Garlic & Courgette Soup

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“Good soup is one of the prime ingredients of good living.  For soup can do more to lift the spirits and stimulate the appetite than any other one dish.” Louis P. De Gouy, ‘The Soup Book’ (1949).

Winter has arrived and there is no better way to freshen up the day than with a heartwarming bowl of homemade soup. This soup has immune boosting properties because mushrooms contain vitamin B2 and B3, I used a mix of mushrooms including Shiitake Mushrooms and they contain vitamin C. Garlic will also boost the vitamin C properties of this homemade soup as well as adding vitamin B6, Manganese and Selenium.

I used my own batch of Stock which I prepared a few weeks ago and have stored it in glass jars in the freezer. I sourced the bones locally, from The Organic Emporium. Homemade Stock is oozing with nutrients and bursting with flavour. I would suggest you give it a whirl; however, a stock cube can be used as an alternative.

To make the stock I used: 1kg Kalahari Beef Stock Bones, 2-3 Carrots, 3 Garlic Cloves, 1 Onion, 2 Leeks, a Bouquet Garni, Salt and Pepper. Pop them in a large saucepan or slow cooker, cover with cold filtered water and cook on low heat for 8-12 hours. You will need to strain out the bones and vegetables. Allow to cool. A thick layer of fat will form on top, remove this. Separate liquid into containers and freeze or consume in soups, stews, braise vegetable, sauces or gravies.  For more information visit Nourished Kitchen.

Nourished Kitchen highlights the benefits of Homemade Stock:

“Bone broths are extraordinarily rich in nutrients – particularly minerals and amino acids.  Bone broths are a good source of amino acids – particularly arginine, glycine and proline.  Glycine supports the bodies’ detoxification process and is used in the synthesis of hemoglobin, bile salts and other naturally occurring chemicals within the body.  Glycine also supports digestion and the secretion of gastric acids.  Proline, especially when paired with vitamin C, supports good skin health.  Bone broths are also rich in gelatin which improves collagen status, thus supporting skin health.  Gelatin also supports digestive health which is why it plays a critical role in the GAPS diet.  And, lastly, if you’ve ever wondering why chicken soup is good for a cold, there’s science behind that, too.  Chicken stock inhibits neutrophil migration; that is, it helps mitigate the side effects of colds, flus and upper respiratory infections”.

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Ingredients

1 lbs. Mushrooms (any combination you like), washed and chopped

4-5 Garlic Cloves, finely grated

1 Onion, finely chopped

4-5 Baby Courgettes or 2 large Courgettes

1 tin Coconut Milk

1 jar Homemade Beef Stock or use a stock cube

1 teaspoon Pink Himalayan Rock Salt

Black Pepper

Method

  • In a large saucepan add a tablespoon of extra virgin coconut oil or olive oil, add onion, sauté. When onion is soft add grated garlic, chopped mushrooms, courgettes, salt and pepper. Allow to soften.
  • Pour in coconut milk and stock to thin the soup. Allow to simmer for 10-15 minutes. Next allow to cool before pouring into the blender. Blitz the soup until the texture is creamy. If you like chunky soup there is no need to blitz it. Pour back into the saucepan and gently heat before serving.
  • I added a ½ teaspoon of smooth cottage cheese and sprinkled dried (non irradiated) mixed herbs on top.

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

Eat Real, Great Feel x

The Breakfast Club: Chia Pots

Day Five of “The Breakfast Club”, with the amazing Madeleine Shaw, Nutrition Coach. Visit her website for more delicious recipes. This recipe is by Me or “Make & Bake from Scratch”. It is a beautiful recipe for breakfast or could be savoured as a dessert.

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Chia Pots are a great way to put a spring in your step in the morning time. They are packed with protein, fibre and omega 3 fatty acids. By adding a tablespoon of chia seeds you can increase your protein intake on a daily basis. Chia seeds contain soluble and insoluble fiber which is great for digestion and regularity. Chia pots have a rice pudding consistency. You will need to leave them in fridge overnight or at least 6 hours. You can add your toppings of your choice when they have set.

Ingredients

4 tablespoons Chia Seeds (2 tbsp. in each pot)

¼ cup Coconut Water, in each pot

¼ cup Homemade Almond Milk or Milk of choice (store-bought will work), in each pot

1 teaspoon Vanilla Powder (1/2 teaspoon in each pot)

2 teaspoons Rice Syrup, 1 teaspoon in each pot

Method

Add all the ingredients to your pots and stir the mixture with a small spoon until combined. Pop in the fridge overnight.

Next morning give it a little stir before devouring, sprinkle with your favourite toppings.

DSC_3078Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!

How to make Cauliflower Mash

Cauliflower mash is a great alternative for lunch or dinner. I am not a fan of white potatoes but am very partial to cauliflower mash. You can mix different fresh herbs or add some spices into the mash. I added turmeric to the recipe but feel free to get creative in the kitchen and sprinkle your own favourite flavours. I enjoyed it Lemon & Herb Roasted Chicken but you can eat it with any meal. If you have any left-over pop it in a lunchbox and bring it to work the following day. Cauliflower contains vitamin C, vitamin K, Folic Acid and Manganese.

DSC_3115Ingredients

1 head Cauliflower, cut into florets

1 Onion, peeled and chopped

2-3 Garlic, peeled and chopped

1 teaspoon Turmeric powder

Extra Virgin Olive Oil

Knob Kerrygold Butter

Pink Rock Salt

Black Pepper

DSC_3116Method

Preheat oven 180 degrees.

Chop cauliflower, onions and garlic. Add to a large bowl and drizzle olive oil, turmeric, salt and pepper. Make sure you cover the cauliflower but be careful not to drown it in olive oil.

Roast in the oven for 30-35 minutes until the vegetables are a light brown and fork tender.

Remove, add to the food processor, add a knob of Kerrygold butter and blitz until it resembles a mash texture.

Consume, devour and enjoy Cauliflower Mash.

DSC_3120Eat Real, Great Feel!