by Sally | Feb 25, 2016 | Recipes
Expert cook and food writer Claire Davies, aka The Greedy Wordsmith, has been writing a few recipes to share with you all. Claire is a whizz when it comes to food history and spends her time running cookery workshops (if you’ve ever wanted to learn how to make proper bread, go see Claire!) and writing blogs and copy for a wide range of food businesses.
Over to Claire…
Humanity has a long history with dried peas. For the Anglo Saxons, peas and beans acted as the main protein source between the rare occasions that meat was available. They still act as a vital food stuff on the Indian sub-continent where a large percentage of the population honour a vegetarian diet as part of their religious tenet.
The high levels of protein, dietary fibre and complex carbohydrates work hard to help you feel full for longer and ward off any snacking tendencies later in the day. Nutritional analysis also shows split peas to be a great source of thiamine (B1) and many of the minerals required for a healthy life.
This split pea dahl recipe makes a great lunch option with rice or flatbreads. It is a beautiful example of how we can create delicious meals with a few simple ingredients and only a little time.
Serves 3 (main) or 6 (side)
Ingredients
300g yellow split peas
A bay leaf
2 brown onions
2-3 cloves of garlic
Inch long piece of fresh root ginger
1 green chilli
1 ½ tbsp. of cumin seeds
1 tsp of turmeric
1 tsp of garam masala
Organic ghee (dairy-free or vegan? Opt for cold pressed rapeseed oil)
Salt and pepper to taste
Preparation
Before making the dahl – place the split peas in a bowl and cover with water. Soak overnight or at least four hours.
Drain and rinse the peas. Place them and the bay leaf in a pan with one litre of cold water. Bring to the boil, reduce and simmer gently for around 35 minutes or until the peas are cooked through and can be squashed with a wooden spoon.
Prepare the remaining ingredients. Peel and finely slice the onions, garlic and fresh ginger. Dice the green chilli.
With a little ghee / rapeseed oil – fry the onion and cumin seeds before adding the garlic and ginger. Fry for a further five minutes or until golden brown.
Take a wooden spoon or potato masher and break down the split peas. Add a little hot water until it reaches the desired consistency. Return your dahl back to a gentle heat and stir in the turmeric, garam masala and onion mixture. Taste. Season with salt and pepper if required and drizzle over a little cold pressed rapeseed before serving.
by Sally | Jun 5, 2015 | Blog
Vegetables don’t just grow on land; sea vegetables make a tasty and nutritious
addition to all kinds of meals: quiches, sauces, soups, stews, casseroles…
The different types of seaweed are rich in minerals – particularly magnesium, iron, iodine and zinc; B-vitamins, antioxidants, long chain fatty acids (omegas 6 and 3), prebiotic fibres and certain types of carbohydrates called fucans.
Fucans have been shown to possess a range of positive effects including:
– reducing inflammation
– supporting immunity through anti-viral actions
– supporting healthy blood flow and circulation
– helping to maintain our friendly gut flora through modulation of intestinal pH, short chain fatty acid production and the gut mucous secretions.
You don’t need to eat vast quantities of seaweeds to gain these benefits. In traditional Japanese meals, small amounts of sea vegetables are used to lift and strengthen the flavours of the meal and enhance digestion.
Nori flakes, mixed sea vegetable flakes and kombu strips are the easiest ones to start with. The flakes can be sprinkled over soups, casseroles, scrambled eggs and even mashed potato! Add a 2″ piece of kombu to the pan when simmering beans or pulses; the seaweed nutrients help to breakdown some of the tough starches in the legumes, making them easier to digest (i.e. they will cause much less flatulence!).
Sheets of nori are used to make sushi and also offer an interesting alternative to bread for making sandwiches – ideal for a gluten free option! Simply place your filling on the sheet and roll it up, adding a dab of water to stick the end of the roll in place.
The mixture of minerals found in sea vegetables makes them ideal for optimising energy and wellbeing – particularly if you are struggling with an under active thyroid. The iodine, zinc and magnesium found in sea veggies support thyroid hormone formation and function, giving your thyroid gland a much needed boost!
by Sally | Jun 12, 2014 | Recipes
egg, gluten, nut and dairy free
Ideal for summer picnics and lazy afternoon snacks in your garden, this is another great recipe from Alice Sherwood’s ‘Allergy-free Cookbook’. Serve with new potatoes, cherry tomatoes, oatcakes, rice cakes or crudites.
To serve 4 you will need:
200g plain, natural soya or coconut yoghurt
225g cream cheese or silken tofu for dairy-free option. Use 1 tbsp olive oil if using silken tofu.
1-2 tbsp olive oil
zest and juice of 1/2 lemon
1 small garlic clove, skinned & crushed
2 tbsp finely chopped fresh parsley
1 tbsp finely chopped fresh basil
1 tbsp finely chopped fresh chervil
4 spring onions, finely chopped
ground black pepper to taste
Place all the ingredients in a food processer or blender and whizz until blended. Season to taste. The dip can be stored covered in a fridge for up to 24hrs.
by Sally | Jun 12, 2014 | foods, Recipes
egg, gluten, dairy and nut free
This colourful tasty dip is ideal for parties or make a smaller version for your own vibrant light lunch! The recipe is from Alice Sherwood’s ‘Allergy-free Cookbook’ which has a wealth of ideas for gluten, dairy, egg and nut free meals, snacks and desserts.
For a party sized dish you will need:
3 avocadoes
juice of 1 lemon or lime
450g can refried beans (or use a mixed bean salad and crush the mixture up)
500ml dairy-free soured cream or plain soya yoghurt
1/4 tsp chilli powder
2 green peppers, chopped
340g drained, pitted and halved black olives
8 tomatoes, chopped
1/2 red onion, chopped
750g dairy-free cheese, coarsely grated
chopped coriander and spring onions to garnish
Peel and mash the avocadoes with the lemon or lime juice. In a glass bowl, layer the ingredients starting with the beans as the base, then the avocadoes, soured cream or yoghurt, green peppers, olives, tomatoes and red onion. Top it all with cheese, coriander and spring onions.
by Sally | Feb 10, 2014 | Blog, foods
It’s all to easy to get stuck in a rut with breakfasts and it deserves a little love and attention being the most important meal of the day. Whilst you sleep your body carries out myriad detoxification and organising processes; your liver works steadily to filter toxins and assimilate nutrients and your brain is sorting through all the information you’ve gathered during the day, so by morning you are very much in need of an energy boost!
Liven up your breakfast options with these tasty ideas, all of which have gluten, egg and dairy free options:
Fresh Vegetable Juices
A concentrated way to get easy to digest nutrients, juices are ideal for breakfast. Try apple, spinach and parsley; carrot orange and ginger or beetroot, apple and mint for a zingy start to your day!
Smoothie
Great for when you’re short of time or can’t face food. Blend fruit, dairy or non-dairy milk and ground seeds for a filling fruity drink.
Buckwheat Blinis
Whisk together 2-3 tablespoons buckwheat flour with 1 egg (or egg replacer) and 3 tablespoons dairy or non-dairy milk to make a batter mixture (add more or less milk as needed). Heat 1/2 a teaspoon of coconut oil or butter in a skillet. Add spoonfuls of the mixture to form small blinis and cook until golden brown. Enjoy with yoghurt and fresh blueberries.
Debs Morning Millety Glow
This recipe for a gluten-free Ready Brek alternative is from a culinary-inspiring client; gently cook 2-3 tablespoons of millet flakes in water or non-dairy milk. Add dessicated coconut, a teaspoon of cacao powder and a drizzle of agave nectar to taste. Delicious!
Nutty Avocado
Spread oatcakes, rice cakes or gluten-free toast with a nut butter of your choice; almond, cashew, hazel, brazil nut or plain peanut butter. Top with sliced avocado and raspberries.
