Tag Archives: Vitamins

Cacao nut energy bites

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Another relentlessly popular snack worthy of a re-post. Packed with nothing but (seriously) good stuff, these were a crowd pleaser at a recent Lululemon event and an energy staple on my Tarifa Yoga Holidays. They’re even a winner at parties, in fact, energy bites are fast becoming the new chocolate brownie of cafes. Nutritionist colleague, Kate’s added her recipe to our Gather & Gather meetings and snack range. So much more productive than a sugar or crisp crash and burn ‘pick me up’. This is my version.

Energy-balls

I’m not a huge fan of overly ‘datey’ flavours so have given options for (wholesomely seductive) maple syrup and added a pinch of sea salt for a healthy take on salted caramels. Think: protein, fibre, antioxidants, no refined sugar, raw, coconut oil, dairy and gluten free etc etc. I’ve used cup measures to save scale faffing; they really are very easy.

Makes 15 balls or 20+ bites

INGREDIENTS

1 cup (6 tbsp) pumpkin & sunflower seeds
1 dsp linseed and / or chia, split 50/50
1.5 tbsp cacao powder
1 tbsp almonds or almond butter
2 tbsp maple syrup or 3/4 cup pitted dates, I find most people prefer maple syrup
2 tbsp dried cranberries – adds a tart sweetness… that’s not datey :)
1.5 tbsp coconut oil
2 tsp maca (for added energy) – optional
Pinch Himalayan or sea salt
1 dsp desiccated coconut for coating – if making into balls

METHOD

Blitz seeds (including linseed / chia) and almonds until they resemble chunky breadcrumbs – around 30 secs. If using almond butter, add this with other ingredients after whizzing seeds. Sorry Vitamix, but I find Magimix infinitely more efficient on drier recipes.

Making-energy-balls

Add remaining ingredients and mix for a couple of mins until you have a sticky dough. Roll into pieces smaller than a golf ball and coat in the desiccated coconut set aside earlier.

Or for ease, you can press into a tray and slice into squares after chilling. Either way, put straight to the fridge to retain the shape.

They keep for a while so I make double quantities and store for pudding or as a snack to tide me through exercise. Indulgence doesn’t get more virtuous.

 

Kale, ricotta & chorizo rosti

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Kicking off the long promised Kale-fest (briefly interrupted by Valentine’s and Pancake Day) with a crowd pleasing brunch. Yes, healthy comfort food does exist. This recipe’s hearty and indulgent, yet packed with antioxidants, Vitamins C, A and K and cholesterol lowering goodness. Hail the Kale!

Crispy and robust, kale’s a natural bed fellow for rosti. Poached egg and avocado are a match made in heaven with the smokey chorizo, and the chickpea flour make these a gluten-free option packed with goodness. Veggies, you can drop the chorizo – the lemon ricotta and smokey paprika are already bursting with flavour. I also love these as a light supper with hung yoghurt and chimichurri. Note: you just use enough coconut oil to keep the rosti from sticking, no deep frying!

Kale,-ricotta-&-chorizo-rosti

Makes 14 fritters

INGREDIENTS

150g chickpea flour
½ tsp baking powder
½ tsp sea salt
½ tsp turmeric (for gut health)
1 good tsp smoked paprika
3 lemons, juice of all, zest of 1
150g curly kale
100g ricotta
80g chorizo – I like the thin ‘cooking chorizos’
150 ml water
1 tbsp coconut (or olive) oil, for frying

METHOD

Chop chorizo into mini pieces, approx. 1cm cubed. Pre-heat frying pan, drop in chorizo pieces and dry fry for a couple of minutes, or until crispy. Remove from the heat and set aside.

Mix ricotta with lemon zest and set aside. Sift flour, salt and spices into a large bowl. In stages, add juice of 2 lemons (retain the third for serving) and 150ml water. Beat into a thick batter, removing any lumps.

Add in the kale and mix with your hands – much quicker for breaking down the kale. You’ll also find the chunkier stalks pretty much pop out so you don’t need to painstakingly pick through removing them beforehand. I eat the smaller bits, Dolly (dog) eats the chunks. Really.

Heat a little coconut oil in a frying pan on a medium flame and dollop in 1 dsp of mix per fritter. You’ll need to press down lightly, ensuring there are no holes but don’t worry about a perfect edge; you’re going for rostis.

Fry for 2 mins on one side, or until reddish brown and 1 minute on the reverse. Don’t touch or move in between or they’ll mush as opposed to crisp.

Squeeze over the remaining lemon juice and eat right away. Ideal for instant suppers or snacks, you’re mix will keep in the fridge for up to a week.

 

Clare’s spicy nuts

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I’ve been a bit of a scrooge with this recipe – it took a lot (!!) of amends to get the sticky, chilli clusters just right. However, I shared with a colleague, then another, and now Clare’s Spicy Nuts feature in the Gather & Gather marketing pack with said secret recipe launching across 250 restaurants. Humph.

spicy-nuts

Filling and packed with protein and goodness, nuts are an ideal snack. Snack being the operative word; mini portions are key! Don’t be put off by the biblically proportioned ingredients; they’re largely spices and prep takes all of 10 mins.

Ingredients

200g almonds
100g cashews
100g pecans
200g sunflower seeds
150g pumpkin seeds
2 egg whites
4 tsp caraway seeds
2 tsp crushed chillies
1 tsp chipotle / smoked paprika
2 tsp cumin seeds
4 tsp sea salt
3 tbsp honey
1 tbsp brown sugar

Method

Pre-heat oven to 200°C / 390°F. Whisk egg whites to form soft peaks.

Stir through spices and nuts, followed by honey and brown sugar.

Transfer to a baking tray, or two (keeping to one layer of nuts for even toasting) and cook for 20 mins, or till the nuts have browned. Stir  half way through for even toasting.

I like to keep in a kilner jar to dip into mid-morning or as a pre dinner party snack.

Check out Storehouse Seducer Almonds for more reasons to snack on Spicy nuts – think anti-oxidants, vitamins, fibre, magnesium, cholesterol & GI lowering; the benefits are endless.

Seasonal Seducer: Strawberries

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Most attractive features

The good old strawberry is packed with vitamins C, B3 and B5. It contains fibre for a healthy heart and digestive system and ellagic acid to (rumour has it) help fight toxins and cancer.

Why we fell in love

Because this summer classic actually chills us out; B-vitamins are proven to support the nervous system and fight stress. Prized by Ancient Rome for their medicinal purposes, this favourite of berries is even said to help build resistance to disease.

Mash not Smash

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On making my faithful old fish pie recipe, it occurred to me that perhaps my mash checklist could be considered more meticulous than most. In my defence, Root was essentially a mashed potato shop. Kind of. And my Granny was a beef farming Scot: we love our mince and tatties. Even my non cooking uncle felt compelled to bark instructions at me on the need for endless mashing and whisking as I sweated over his Aga. So, here’s my step by step guide on perfect mashed tatties.

Feeds 6 (or 4 farmer portions)

1kg potatoes: Rooster tend to lump less; and Maris Piper, a safe, readily available bet.
60g low fat cream cheese
3-4 tbsp olive oil
100ml warm, full fat milk (or cream if you prefer). I often drop all together.
Salt, lots of
Freshly ground black pepper

Method

  1. Peel potatoes and cut to similarly proportioned pieces. Quartering is generally a fair guide.
  2. Place in a large pan and just cover with cold water. Set to boil gently.
  3. After approx. 20 mins, test with a knife. You want soft right through, though not disintigrating.
  4. Drain off water and return pan to the lowest heat, ensuring all water evaporates. Dry potatoes are key if you want a fluffy, non-Smash, mash.
  5. Keeping the pan on the heat, start to mash. When you think you’re finished, go round again, working to remove all the lumps.
  6. Add cream cheese, salt and pepper and whisk with a fork.
  7. Add olive oil and milk (if using) and whisk until you feel the need to remove layers of clothing from having burned more calories than in a spin class.
  8. Taste, season, add more oil or milk if needs be. Whisk and test again.
  9. Ta dahhh!

Add wholegrain mustard, chives (added to hot milk then whisked through), lemon or frozen peas – they’ll de-frost in seconds. Potatoes go with everything so you can’t go far wrong.

Swapping the Rooster for new potatoes, skins on, and adding rosemary sea salt is my all-time favourite. Top with salmon and poached egg. Trust me. 

Note: Potatoes love salt and fat. There are times when no-one’s any the wiser if we cut out or swap the ‘baddies’, and there are times when food partners need to be respected, however waist expanding. So speeketh the Scot.

PP (6): 218 kcals Protein 3.7g Carbs 28.8g OwS 1g Fat 10.6g Sat fat 3.8g Salt 0.9g

PP (4): 328 kcals Protein 5.6g Carbs 43.3g OwS 1.5g Fat 15.9g Sat fat 5.6g Salt 1.4g

 

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Ricotta, pea & tomato pesto salad

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A super quick (and low in saturated fat, by the way) supper for your salsa.

Ricotta, pea & tomato pesto salad. Wholesome Seduction

Feeds 2

Ingredients

2 handfuls salad leaves: Chard, herbs, spinach & rocket all work
2 tbsp peas. Frozen are fine, just run under tepid water to de-frost
1 tbsp buffalo ricotta, crumbled
1 tbsp tomato salsa (mixed with yoghurt, half and half is good)
1 dsp toasted pine nuts

Method

  1. Dry fry the pine nuts in a frying pan until they begin to brown. Approx. 2 mins, tossing midway.
  2. In a serving dish or on two separate plates, pile the ingredients in the order listed above.

Serve as a side salad or with roast chicken or crusty bread as a light supper.

151 KCALS PROTEIN 6.6g FAT 11.2g SAT FAT 2.4g CARB 6.4g OwS 4.4g SALT 0.1g

 

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Tomato & parmesan pesto

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Serves 20 (1 dsp per person)

Despairing of UK tomatoes outside of summer (utterly devoid of flavour), I’ve accidentally come up with a solution, which has since become a permanent feature in my fridge. And miraculously, it’s only 39 calories per serving. Taking on board your unerring requests for quick, healthier dishes for people who “don’t cook”, I’m spreading the joy.

Ingredients

500g cherry tomatoes
10 sun dried tomatoes
20g parmesan, chopped
2 anchovies, chopped
1 tbsp basil leaves
1 tbsp olive oil
Sea salt & black pepper

Method

  1. Blitz all ingredients in a blender. That’s it.
  2. Store in the fridge for up to 3 days or freeze. We do 50/50.

Drizzle over fish, chicken or salad; dollop on sweet corn fritters; stir through pasta, or use as a marinade. Basically, anywhere you’d use tomatoes.

Tip: mix with natural yoghurt or crème fraiche for a lighter, creamier option.

39 KCALS PROTEIN 0.8g  FAT 3.5g  SAT FAT 0.6g  CARB 1g OwS  0.9g  Salt 0.2g

 

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Seasonal Seducer of the month: Blackberries / Brambles

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MOST ATTRACTIVE FEATURES

Vitamin C, vitamin K, phytoestrogens, allagic acid, fibre, magnesium… A blackberry (or bramble in Scotland) ticks all the boxes, it would seem.

WHY WE FELL IN LOVE

Don’t let those prickles put you off. We just had to get to know this berry a bit better and every inch of us was won over. Our skin loves the ultraviolet protection provided by its ellagic acid. Our immune systems love the vitamin C (one cup is 50% of our daily recommendation). And our stomachs love the anti-inflammatory qualities.

Then there are phytoestrogens to help reduce food cravings and vitamin K to to aid calcium absorption and keep our blood clotting properly. But it doesn’t end there. Even the leaves are good: make them into tea and they’re said to reduce inflation in our mouths and throats.

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Sweet-corn fritters, 2 ways

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Sweet corn fritters are fast becoming the new sourdough toast of coffee shops. Both sweet and savoury, we like to serve them as a DIY brunch for everyone to dig in and help them-selves: Bacon, guacamole and salsa or crème fraiche, maple syrup and berries. Smiley, happy people.

 

Makes 10 fritters

 

Ingredients

2 fresh corn on the cob, kernels removed
2 large eggs
1 tbsp rice flour
½ tbsp polenta
1 tsp baking powder
½ tsp garam masala
¼ tsp sea salt
Freshly ground Black pepper
Vegetable oil for frying – coconut oil is delicious, and good for gut health!

 

Method

  1. Mix all ingredients except the sweet corn and 1 egg, together in a bowl.
  2. Add sweet corn and mix.
  3. Whisk egg white only of the retained egg and fold into mix thoroughly.
  4. Heat 1 tbsp oil in a frying pan on a medium to high heat. Dollop 1 tbsp of mix per fritter into the hot oil.
  5. Cook on a medium to high heat for 2 mins on the first side and 1 min on the second. Or until browned.
  6. Serve immediately or keep warm in a pre-heated oven.

You can also make the mixture in advance and keep in the fridge or freezer. Ideal for a fuss free Sunday breakfast or last minute supper.

Tip: Swapping the rice flour and polenta quantities around gives you a yellower, denser fritter. We prefer the higher rice flour option as it maintains a lighter texture.

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Seasonal Seducer: Sweet corn

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MOST ATTRACTIVE FEATURES

Excellent quantities of antioxidants, Vitamins C, B3 and A, protein, fibre and folic acid. And it’s low GI. This old timer’s bursting with charm.

WHY WE FELL IN LOVE

Impressively, cooked corn retains its antioxidant activity and although Vit C levels diminish, folic acid actually increases – great news for fritters, soups and stir-fries.

Indispensible the world over, from South America to Spain and India to the UK. There’s a reason we’ve remained faithful to Mr Green Giant so long.

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