Meatless Monday: Vegan Butterbean, Spinach & Coconut Curry

Meatless Monday is a global message to encourage individuals to omit meat from their diet one day a week. Simple.

This recipe is adapted from The Happy Pear in collaboration with Super Valu, Ireland. It is a mild curry. Depending on your toddlers taste buds, it can be considered toddler friendly whilst containing your 5 a day. I garnished my meal with chilli flakes and salt. In replacement of cashew nuts, I toasted and crushed peanuts. Onion and garlic are optional depending on dietary requirements.

Ingredients

  • 100g sweet potato or white potato, peeled and cubed
  • 1 courgette, cut into quarters
  • ½ carrot, grated
  • 3 x 400g tins of butter beans, drained and rinsed
  • 1 x 400ml tin of coconut milk
  • 1 Kallo low sodium vegetable stock cube, follow packet instructions
  • 2 tbsp mild curry powder
  • ½ lemon, juice only
  • 1 tbsp tamari or soy sauce
  • 100g baby spinach
  • a pinch of ground black pepper
  • ½ tsp chilli flakes, to garnish
  • Salt, to garnish

Made from Scratch

  • In a large saucepan add tsp extra virgin olive oil. Add chopped sweet potatoes, courgette, carrot and saute for a few minutes.
  • Add butterbeans and coconut milk, stock and curry powder. Bring to the boil.
  • Squeeze in the lemon juice and tamarind/soy sauce.
  • Add spinach and allow to wilt.
  • Toast some chopped nuts and garnish your dish.
  • Serve with rice, quinoa or cous cous.

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

Toddlers in the Kitchen: No Bake Bliss Balls

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Cooking with toddlers in the kitchen is a great activity to keep them entertained but it will teach life skills and form healthy lifestyle and eating habits from an early age.

No bake bliss balls are easy to make and can be stored in the fridge. They can be added to lunch boxes or eaten as a treat. I adapt the recipe depending on what is in the cupboard on a particular day. I roll these bliss balls into smaller sizes so they can fit in the toddlers hand and are easy to eat.

Ingredients

1 cup Oats

12 Seedless Dates

1/2 cup Nuts ( I used peanuts or hazelnuts)

1/4 cup Cacao Nibs

1/4 Cacao Powder

2-3 tbsp Water

Make from Scratch

  1. Pop all dry ingredients into the food processor.
  2. Gradually add water until the mixture bind together like a paste.
  3. Roll in the paste into ball shapes
  4. Sprinkle or roll the bliss balls in unsweetened desiccated coconut or cacao powder or chopped nuts.
  5. Store in an airtight container in the fridge.

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

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

 

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.

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

Guest Post: Lydia McCall Health Coach

Lydia McCall

Tell us a little bit about yourself:

I am a certified health coach living in London. I coach women through a 6 week programme to ditch the dieting mentality and stop the negative self talk. I give them the tools they need to build a loving relationship with themselves and their bodies. When this happens, everything else falls into place.

What made you dedicate your life to healthy living and sharing your knowledge with others?

I had many health issues when I was in my teens. I was overweight, tired the whole time, depressed and my self-esteem was at an all time low. I felt lost. I managed to get myself back to a healthy and happy place. it took time though. But my journey led me to studying at The Institute for Integrative Nutrition to become a certified health coach because I wanted to be able to share my knowledge and my experience to help other woman who are struggling with trying to lead a healthy life and bring them back into balance and get them to start loving the skin their in.

Exercise is obviously very important to you. What is your favorite way to exercise?

Yes exercise is very important to me. I would have to say running. It is great at keeping my stress levels in check and clears my mind. I instantly feel healthier and more confident which leads me to making healthier choices throughout the day, as I know I am looking after my body.

What mantra do you live by?

Forget the past and stop worrying about the future. Focus on the present and take each day as it comes.

What is your go to breakfast?

OatmealI love oatmeal in the morning to fuel me up for my busy day ahead and keep me satisfied till lunch. I make it with gluten-free oats and unsweetened almond milk. I top it with a spoon of almond butter. Almond butter is a great source of protein and healthy fats, which is great at keeping your metabolism running smoothly. I sprinkle it with a bit of vanilla powder and strawberries for some natural sweetness and a hit of antioxidants.

What food could you not live without?

I couldn’t live without nuts. I have a major addiction to them. They are a great source of healthy fats and protein. A perfect snack option if hunger strikes in between meals to keep your energy and blood sugar levels steady.

Please share with us one of your protein packed sweet treats

Peanut Butter & Coconut Balls

Peanut and Coconut Balls

These little balls are a great snack and very easy to make. Peanut butter is a great source of fibre, which helps aid digestion and also contains high protein content, very important for energy and building muscle. Coconut improves the body’s ability to absorb calcium and magnesium so helps in strengthening bones and teeth. The oats aid in lowering blood pressure and also keep you feeling fuller for longer. So when you combine the peanut butter and coconut with the oats, a perfect snack is born.

Ingredients:

(Makes 8-10 balls depending on size)

– 1 cup gluten-free oats
– 1/2 cup unsalted peanut butter
– 2 tbsp honey
(Manuka honey if possible)
– 1/3 cup desiccated coconut

Directions:

1. Pour the oats into a food processor and blend until the oats are of a flour consistency

2. In a bowl mix the honey and peanut butter together until fully mixed

3. Add the oat flour to the honey and peanut butter mix and again mix thoroughly until all combined

4. Divide the mixture into the size you have chosen the balls to be and start rolling to form the balls

5. Pour the coconut into a separate bowl and roll the balls in the coconut until fully covered

6. Place the balls into the freezer for 30 minutes to set

7. Then enjoy or keep in an airtight container for when hunger next strikes

Book in for a complimentary consultation with Lydia so she can help you fall back in love with life but more importantly yourself through her 6 week transformative programme.

Get in contact via her website www.lydiamccall.com

Find Lydia on Facebook, Instagram and Twitter

Raw Cacao, Coconut & Peanut Butter Truffles

DSC_4178“We all eat, and it would be a sad waste of opportunity to eat badly”, (Anna Thomas).

These delicious treats are extremely quick and easy to construct when that sweet tooth starts misbehaving. They are made of Medjool dates, raw cacao powder, peanut butter, unsweetened desiccated coconut, coconut milk, coconut oil. There is no added sugar but that is not a dispensation to eat the whole batch; balance is key.

The great thing about these raw truffles is you can add your favourite flavours, since Christmas is only around the corner I plan on making a batch with Christmas flavours like ginger, nutmeg, cinnamon and orange rind. Other flavours you could experiment are coffee, vanilla, hemp powder, baobab powder, maca, lucuma – the list is endless.

 Ingredients

(Makes 18)

1 cup Desiccated Unsweetened Coconut

¼ cup Raw Cacao Powder

4-5 heaped Tbsp. Peanut Butter or any nut butter (unsweetened & unsalted)

2 Tbsp. Extra Virgin Coconut Oil

5-6 Medjool Dates, pitted & chopped

4-5 Tbsp. Coconut Milk or liquid of choice

1 Tsp. Cinnamon

Method

  • I used Medjool dates, they need to be pitted and chopped. Add all ingredients except coconut milk to the food processor. Blitz, gradually add coconut milk. Once the mixture is well combined it is ready to roll.
  • Use a teaspoon measurement to scoop out the mixture, as you would with an ice cream scoop. Roll into beautiful raw truffle shapes.
  • In a large lunchbox add desiccated coconut to cover the truffles, roll each on around gently until fully covered – as you can see from image attached.
  • Pop into a large lunchbox and store in the fridge to chill for about an hour before devouring.

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