SAVOURY COURGETTE BREAD

I have been experimenting with different flours recently, particularly coconut flour. That in conjunction with a large supply of courgettes (organic and home grown, courtesy of mummy Morgan) led to this this scrummy courgette bread recipe.

There are many recipes out there; my recipe is a result of a mix match of recipe research and the ingredients I had in stock.

Coconut flour is gluten free, making it a great option for those of you who have celiac disease or are sensitive to gluten. It also boasts of many other good properties - it is high in protein, fibre and healthy fats and it can be used in sweet and savoury recipes.

**Fun fact: Coconut flour is not actually “flour” as we normally think of it; it contains no grains or nuts, and is made completely of pure coconut. Flour can be made from many ingredients, including nuts, seeds, veggies and coconut meat. 

Because of its high fibre content, coconut flour absorbs a lot of water; thus, a little goes a long way in cooking. However, you will need to watch out that your bakes do not become too try and crumbly.

Anyway, it is recipe time!

INGREDIENTS

2 cups grated courgette

2 medium eggs

¼ cup coconut flour

2tbsp ground flaxseed

1tbsp thyme (I used dried as I did not have fresh)

½ tbsp. garlic powder

2 tsp apple cidre vinegar

1 tsp baking soda

HOW TO

1. Mix the wet ingredients and the dry ingredients in separate bowls.
2. Combine both mixtures.
3. Place the mixture into a lined loaf tray and bake for ~50 minutes (or until cooked through) at 180C.
4. Devour :)

I enjoy my courgette bread with soup, salad, topped with fresh tomato, for breakky with scrambled eggs or simply on its own. It makes a great addition to any diner table.

*bon appetit*

FISH POACHED IN COCONUT MILK

Although I have not posted in a while (in fact a ridiculously long time - last post was November 2014!) this blog has been in my mind daily and i still do a lot of cooking and recipe developing/experimenting, just not so much recipe sharing.

I suppose like most people ‘life’ i.e. my busy job got in the way of my posting and I moved from England back home to sunny Portugal. I also blame Instagram. Although it is a fab social media platform, it is also very easy to share a picture of a recipe and quickly describe the method and the blog post can sometimes slip your mind…

Anyway, I will now get my act together and start posting again and more regularly.

To welcome myself back I have chosen this delicious easy recipe. It combines lots of my favorite flavors and is extremely quick to prepare and cook (double bonus J ).

Like many of you I have a busy job and like to fit in exercise and cooking. I like to cook from scratch daily but do not always have the time or the patience to create daily masterpieces, so a flavorsome speedy recipe is a cook book must have.

INGREDIENTS

2 fillets of white fish (I used hake)

1 can coconut milk

5 spring onions

2 red chillies

1tsp olive oil

Ginger (piece the size of a thumb)

Juice of ½ lime

HOW TO

1. Marinate the hake fillets in black pepper and the lime juice and set aside.
2. Finely chop the chilli and ginger (depending on the heat of the chillies you may want to remove some seeds).
3. Chop spring onions
4. Add the ginder, chilli, spring onion and olive oil to a pan and fry until soft.
5. Add the coconut milk (rinse the can with some water to use up all the milk and add to the pan).
6. Once everything comes to the boil add the hake and simmer for 3 to 5 min (or until cooked).
7. Once cooked, serve up and devour :)

**I split the hake into chunks once it was cooked, but you could do this when it is raw, prior to adding to the coconut milk.

*Bon Appetite* :)

BAKED OATS

Baked oats are my new favorite thing for breakfast, best thing since high heels! The flavors are amazing, it’s super easy an great for a cold and rainy autumn day.

You can choose what spices and fruit and/or nuts you use to suit your mood.

BASE INGREDIENTS

2 cups (175 grams) rolled oats

2 cups milk

2 tsp vanilla extract/ flavor

1 tsp flaxseed

1 egg

1 tsp baking powder

1 tsp cinnamon

1 tsp nutmeg

1 tsp mixed spice

OPTIONAL INGREDIENTS

1 apple a ½ cup raisins

OR

1 cup raspberries (I used frozen)

1 banana

*You can add other fruit and also nuts

DIRECTIONS

1. Heat the oven to 180C. Line a baking tray with baking paper.

2. In a bowl, mix together the oats, baking powder, spices and half your fruit and nuts. Add to prepared baking dish.

3. In another bowl, whisk together the milk, egg and vanilla extract. Then pour over the oats and fruit. 4. Gently shimmy the baking dish to ensure the mixture covers all the oats.

5. Scatter over the remainder of the fruit and nuts.

6. Bake for approximately 20 min. Avoid over baking so the bake doesn't dry out; you want it cooked but with some moisture.

7. Serve with a dollop of natural yogurt and enjoy J

 *You can serve warm or cold

Apple and raisins

 

Raspberry and banana

*Bon Appetite* :)

BEETROOT AND RED ONION TART WITH OATMEAL PASTRY

This recipe is just pure heaven! The ingredients complement each other perfectly, it’s lower in calories and fat that your standard tarts made with pastry, it’s high in antioxidants* and it’s a beautiful pinky-purple colour.

*Research suggests a higher percentage of antioxidants are found in purple vegetables. Antioxidants have been proven to help lower the risk of heart disease and certain types of cancer. 

INGREDIENTS

For the tart

1 large red onion 
4 large cooked beetroot 
50g feta cheese (you could also use goats cheese)

For the pastry

100g Rolled Oats (50g blended into flour)
50 ml vegetable oil (I used grape seed oil)
~2 tbsp cold water

1tbsp oregano

METHOD

1. Preheat the oven to 200C.

2. Blend 50g of the oats in a food processor and blend until it resembles a flour consistency. Mix with the 50g of rolled oats and run in oil until mixture resembles breadcrumbs. Add cold water gradually and mix to a soft but not sticky dough.

3. Roll out the pastry on a lightly floured surface then line your tin. Cover with grease proof paper and fill with baking beans. Note: the pastry is quite crumbly.

3. Bake in the oven for 10 min.

4. Mix 1 tsp of olive oil and 1 tsp of water into a pan and sauté the onion until takes on a caramelized texture.

5. Add the caramelized onions to the oat pastry base first, ensuring the whole base of the pastry case has been covered.

6. Dice the cooked beetroot, and sprinkle over the top of the onion layer.

7. Crumble the cheese and sprinkle all over the beetroot and onion mixture.

8. lace in the oven and bake for ~10 minutes.

9. Serve with a nice fresh side salad and enjoy J

 

*Bonne Apetite* J

BEETROOT, CARROT AND BUTTERBEAN BURGERS

Beets are one of the newest ‘fashionable’ ‘super foods’ we are all raving about. I love beets not just because of their amazing flavour and nutritional and health benefits but also because they turn everything pink J

Beets are packed full of nutrients, so the benefits of a beet-fuelled diet are endless! Research suggest beets may contribute to lowering blood pressure, cholesterol and preventing some cancers, due to their high content of powerful antioxidants; reduce fatigue and help treat anaemia due to their high concentration in iron; stabilise blood sugar levels; aid tissue growth due to their high concentration in folic acid (great for mums to be!) and now a fact I bet you didn’t know, since Roman times beets have been viewed as an aphrodisiac and to increase sex drive.

These burgers are easy-peasy ti make and taste delicious! So get cooking!

INGREDIENTS:

1 can butterbeans

1 beetroot, grated

2 carrots, grated

1 tbsp coriander

Juice ½ lemon

Black pepper to season

METHOD

1. In a food processor pure the beans (if you do not have a processor just mash them);

2. Mix the processed beans with the grated carrot, beetroot, lemon juice and coriander. Season with black pepper.

3. Bake in the oven for ~20 min at 180C

4. Serve and enjoy with roast veg, potato wedges, salad or whatever you fancy J

Tip: You could either grill or fry the burgers (don’t use too much oil!) and you could also cover them in sesame seeds for extra crunch and flavour (I didn't have any).

MUSHROOM AND KALE COURGETTE BOATS

There are a gazillion things to do with courgettes, but making stuffed courgette boats is fun, easy and adds great flavor!

INGREDIENTS

1 courgette

1 cup kale

1 cup mushrooms

1 clove garlic

½ leek

1 tsp olive oil

Tsp water

METHOD

1. Slice the courgette length ways and scoop out the inside without piercing the skin (leave ~1/2 cm near the skin).

2. Finely chop the garlic, leek, mushrooms and kale.

3. In a non-stick pan add 1 tsp of olive oil and 1 tsp water. Add the leek and garlic and cook for ~5 min.

4. Add the mushrooms and kale and cook for ~10 min.

5. Scoop the mixture into the two courgette boats. Place in a baking tray and bale for ~20 min at 180C.

6. Serve and enjoy J

 

Tip: Serve with rice/ couc cous/ quinoa/ potato wedges and salad or veg.

* Bonn Appetite* :)

HEALTHY PITTA PIZZAS

Although pizza is a universal food which nearly everyone enjoys it’s not universal in it’s nutritional value. Pizza can be high in sugar, fat and low in fibre and vitamins and minerals. Pizza tends to be high in fat (particularly saturated fat) due to the large amounts of cheese and salami/ pepperoni and unless you choose a vegetarian pizza it very rarely contains vegetables.

To make you pizzas healthier opt for a wholemeal base such as wholemeal pitta bread, limit the cheese and add pliantly of vegetables and herbs for flavoring. The added vegetables and wholemeal base will increase the fibre content of your pizza as well as the vitamin and mineral content.

This recipe used wholemeal pitta bread as the pizza base and the main topping is beetroot. Beetroot is in season at the moment and its sweet, root flavor goes really well with mozzarella and oregano. These pitta pizzas are equally as yummy cold – so take one for lunch the next day!

INGREDIENTS (makes 4)

4 Pitta bread

12 tbsp tomato passata*

1 ball mozzarella, sliced

2 large cooked beetroot, sliced

4 spring onions, chopped

1 red onion, thinly sliced

8 tsp oregano

*Choose one low in sugar and salt

METHOD

Spread 3 tbsp of passata on each pitta and cover with the sliced red onion and sprinkle a tsp of oregano.

Top with 4 thin slices of mozzarella followed by ½ sliced beetroot.

Top with 1 chopped spring onion and 1 tsp of oregano.

Place in the oven and bake for approx. 30 min.

Serve and enjoy J

Tip: Serve with a fresh salad.

  

*Bon Appetite* :)

STUFFED FETA AND QUINOA AUBERGINE

This stuffed aubergine is pretty easy, has a great combination of flavours and is a very healthy dinner. Have it hot or cold, on it’s on or with salad – just dig in!

INGREDIENTS

1 Aubergine

1 Red onion

½ Red pepper

40g Quinoa

30g crumbled Feta cheese

1 tbsp mint

1 tbsp parsley

½ Lemon, juices

METHOD

1. Slice aubergine lengthways and sear the inside. Place on a baking tray and bake at 180C for ~30 min.

2. Cook 50g quinoa as per packet instructions.

3. Finely chop the onion and pepper. Add 1 tsp water and 1 tsp olive oil and fry the onion and pepper.

4. Once the aubergine is cooked scoop out the inside and chop.

5. Mix the chopped aubergine, quinoa, feta, onion, pepper, parsley, mint and lemon juice. Season with black pepper.

6. Split the mixture between the 2 aubergine shells.

7. Place under the grill for ~15min.

8. Serve and enjoy J

Tip: Serve with fresh salad.

*Bon Appetite* :)

TOMATO, ONION AND CORIANDER FISH ROLLS

This dish is extremely simple to prepare, super tasty and the fish iss a great source of essential omega-3 fatty acids.

It can be served as a starter or as a main course.

INGREDIENTS

2 white fish fillets (I used river cobbler)

2 tomatoes finely chopped

½ Red onion

1 garlic clove, finely chopped

2 tbsp chopped coriander

100ml white wine

1 tsp olive oil

1 tbsp water

Black pepper

METHOD

1. Fry the onion and garlic (1 tsp oil + 1 tbsp water) until soft.

2. Add the tomatoes a cook for 2-3 minutes.

3. Season with black pepper and mix in the coriander.

4. Place the fish fillets on a chopping board and spoon over the tomato mixture. Roll up the fillet and secure with a cocktails stick.

5. Place the fish rolls in a oven proof baking dish and pour in the wine.

6. Bake in the oven for 15-20 min at 180C.

7. Serve with some lemon wedges and enjoy J

Tip: Serve with boiled potatoes or potato wedges and boiled or roast veg (I roasted the other half of the onion with some courgette).

Serve on it's own as a starter.

Accompanies with potato wedges and roast onion, courgette and swede.

*Bon Apetite* :)