Tag: Gluten-free

Lunch

Delicious Dhal Recipe

Some days you can’t beat a delicious Dhal for lunch! I love Dhal as it is so easy to prepare and it’s a great Ayurveda recipe for reducing pitta, which is something I’m usually in need of. Pitta dosha is known as your inner fire, it controls your digestion, metabolism and energy production. Therefore, during the summer months pitta dosha can be high due to a number of things including the warmer weather.

So getting back to the dhal recipe I’m loving my new Instant Pot (for those of you’ve who have never heard of it, it’s a 7-in-1 cooking gadget that does slow cooking as well as pressure cooking, as well as lots of other things) and playing around with recipes. This Dhal took just 30 minutes to cook. This dhal recipe will work equally well in a normal pan or a slow cooker it will just take longer for the lentils to soften.

Not only is this Dhal vegan and gluten-free it is packed full of protein so will keep you full for hours.

Ingredients for the Dhal:

Serves 4

  • 1 onion
  • 3 cloves garlic
  • 2tbsp coconut oil
  • 2tsp turmeric
  • 1tsp cumin seeds
  • 2tsp grated fresh ginger
  • 1tsp ground cumin
  • 1tsp ground coriander 
  • 2tsp curry powder
  • 160g Moong Dhal
  • 700ml water
  • 2 large handfuls spinach
  • 1 small handful fresh coriander

Method:

  1. Chop the garlic and onions and grate the ginger
  2. If using an Instant Pot set it to the sautĂŠ function and add the coconut oil. If using a pan heat the coconut oil in the pan
  3. Add the onions, garlic and ginger and fry until softened
  4. Add the cumin seeds, ginger, cumin, coriander and curry powder and stir for a few minutes until the flavour of the spices is released
  5. Add the moong dhal and water, stir well. If using the Instant Pot set to manual pressure cooking for 10 minutes and left it to release for 10 minutes. If using a pan, reduce the heat and simmer for about 45 minutes (check with the cooking instructions on the Moong Dhal packet)
  6. Stir in the spinach, lemon and coriander and left it for a few minutes on keep warm setting (instant pot) or on a low heat (pan) to cook the spinach
  7. Serve with rice or chapati

If you’ve enjoyed this recipe why not check out my other lunch ideas and add a comment below.

Lunch

Cold Busting Chinese Broth

I often hear people complaining at this time of year that they are feeling more run down and getting more colds and winter bugs. Because of this I recommend this cold busting broth to my clients as it’s a fantastic way to give your immune system a boost.

It is packed full of anti-inflammatory and anti-oxidant properties, is quick and easy to make and tastes delicious! My friends often request that I make it when they come to visit.

It can be made with tofu for a vegan version or chicken, if you prefer. Alternatively, I like to make it with left over roast chicken.

The soya sauce can be replaced with tamari to make the dish gluten-free. I recently made this cold busting dish with a large pinch of grated fresh turmeric instead of powder, I love how versatile this dish is.

Cold Busting Broth Ingredients:

Serves 4

  • 900ml of vegetable stock (I use reduced salt bouillon powder)
  • 220g of firm tofu, cubed or cooked chicken
  • 1cm piece of ginger, finely chopped
  • 2 cloves of garlic, finely chopped
  • 1 chilli, finely chopped (optional)
  • 1/4 tsp of turmeric powder
  • 100g rice noodles
  • 1 large handful sweetcorn (frozen or canned)
  • 1 large handful frozen peas
  • 200g mix of shiitake and button mushrooms, sliced
  • 2 spring onions, chopped
  • 2 tbsp soya sauce
  • Small handful of fresh mint or basil
  • Sesame oil
  • 1 tsp sesame seeds (optional)

Method:

  1. Put the stock, ginger, garlic, half the chilli and tofu/chicken into a pan and simmer for 5 minutes
  2. Add the sweetcorn, peas, mushrooms, 2 spring onions, rice noodles and soya sauce. Simmer until the noodles are cooked
  3. Ladle into bowls and sprinkle with the remaining chilli, spring onion and mint/basil and drizzle a tiny bit of sesame oil and sprinkle with sesame seeds to finish
Cold busting broth made with chicken or tofu

If you’d like more tailored information on who to support your immune system during the winter months then why not email me for a consultation?

Dinner

Moroccan Chickpea & Sweet Potato Stew

This stew is a great winter warmer. It is jammed packed full of anti-inflammatory ingredients to help keep colds at bay! You can make it on the hob or it works equally well in a slow cooker.

Ingredients:

  • 2 tbsp coconut oil
  • 2 medium onions, diced
  • 2 garlic clove, minced
  • 2 tsp curry powder
  • 2 tsp cumin
  • 1 tsp paprika
  • 1 tsp ginger
  • ½ tsp turmeric powder
  • Âź tsp cinnamon
  • 3 small sweet potatoes
  • ½ cauliflower
  • 1 tins chickpeas, rinsed
  • 1 tins tomatoes
  • 250ml vegetable stock
  • Large bunch of fresh coriander, chopped
  • 2 tbsp lemon juice

Method:

  1. Heat oil in a large pot over medium heat. Add onions and garlic and sautĂŠ for about 2-3 minutes
  2. Add spices and toss to coat. SautĂŠ until onions become soft
  3. Peel and chop the sweet potato into 2” cubes. Add to the pan and stir well to coat with the seasoning
  4. Add chickpeas, tomatoes, and stock. Bring to boil, reduce heat and simmer for 15 minutes
  5. Chop cauliflower into large florets. Add cauliflower to the pot and stir well
  6. Cook for a further 10 mins until the cauliflower is fork-tender
  7. Turn off the heat and add lemon juice
  8. Serve into bowls and top with fresh, chopped coriander
  9. If desired, serve with cooked brown rice or quinoa
Lunch

Pumpkin, Red Pepper and Tomato Soup – Vegan & Gluten-Free

This is a great autumn soup, hearty and healthy. Pumpkin is in season and we are just coming to the end of British tomato season, this is a great way to use up and left over tomatoes. Pumpkins contain Vitamin A which aids vision, beta-carotene which plays a role in fighting cancer , fibre which can help you lose weight and help your skin and Vitamin C to help ward off colds.

Ingredients:

Makes 6 portions

  • 1 small pumpkin (or butternut squash)
  • 3 red peppers
  • 10 tomatoes
  • 5 cloves of garlic, finely chopped
  • 1tbsp Coconut oil
  • 1tsp smoked paprika
  • 1tsp ground cumin
  • 1tsp coriander seeds
  • 1 litre vegetable stock
  • 2tbsp tomato puree
  • 2 tins chickpeas (or any beans you fancy)
  • 3 large handfuls of spinach

Method:

  1. Cut the pumpkin into chunks, about 2” in size, cut the peppers and tomatoes into quarters
  2. Place the pumpkin, pepper, tomatoes, spices and coconut oil into a large saucepan. Put a lid on the pan and heat the vegetables to allow them to caramelise slightly
  3. Add the stock and tomato puree and boil until the pumpkin is soft
  4. Using a hand blender roughly blend the soup so that there are still some chunky bits in it
  5. Add the chickpeas and heat them through
  6. Serve the soup and place a small handful of spinach on top of each bowl
Dinner

Veggie Chilli

I’m not a big fan of meat replacement products as they are often highly processed, however sometimes it is good to use them if you are cooking a vegetarian dish for meat eaters. This recipe can be made without the meat replacement as it is packed full of goodness from the beans. Some meat replacements are not vegan so leave out if you are making this as a vegan dish. You can use any beans you like but kidney beans are particularly good as they absorb lots of flavour.

Kidney beans are a great source of cholesterol lowering fibre. The high fibre content also makes them a great option for diabetics as they help to prevent blood sugar spikes after eating a meal. Kidney beans are a great source of protein too.

If that’s not enough to persuade you to eat more kidney beans then how about the fact they contain high levels of vitamins and minerals including molybdenum, folate, copper, magnesium, iron and potassium.

Ingredients:

Serves 4

  • 1 tsp rapeseed oil
  • 1 onion
  • 2 cloves garlic
  • 1 chilli (to taste)
  • 200g mushrooms
  • 1 carrot
  • 1 courgette
  • 1 red pepper
  • 1 green pepper
  • 1 tsp cumin powder
  • Âź tsp marmite
  • 1 tin chopped tomatoes
  • 2 tbsp tomato puree
  • 1 tin kidney beans
  • 1 tin black eyed beans
  • 200g quorn mince (optional)

Method:

  1. Slice the onion, finely chop the garlic and chilli
  2. Heat the oil in a pan and then add the onion, garlic and chilli. Cook until the onion softens
  3. Slice the mushrooms, carrots and courgette and add to the pan and stir well
  4. Cut the pepper into chunks and add to the pan
  5. Add the cumin powder, marmite, tomato puree and tin tomatoes. Stir well and reduce the heat and simmer
  6. Drain the beans before adding to the pan along with the quorn mince. Stir well and simmer for about 15 minutes
Snack

Avocado Chocolate Brownie – Dairy-Free and Gluten-Free!

These avocado chocolate brownies are always a winner! They are packed full of vitamins and minerals and are gluten-free and dairy-free. The brownies do contain maple syrup so try to avoid going all out and eating the whole tray in one go!

Ingredients:

Makes 9 (depending on size)

  • 1 avocado
  • 50g coconut oil (melted)
  • 120ml maple syrup
  • 1tsp vanilla extract
  • 1 egg
  • 35g coconut flour
  • 110g cacao
  • 1 tsp bicarb
  • 50g pecan nuts

Method:

  1. Preheat the oven to 175C
  2. Whisk avocado until smooth
  3. Add the egg and whisk until well combined
  4. Add the coconut oil, maple syrup, vanilla extract and egg
  5. Combine the coconut flour, cacao and bicarb in a bowl and stir well
  6. Gradually add the flour mixture into the blender with the avocado mixture until well combined
  7. Roughly chop the nuts and stir into the batter
  8. Place in a lined tin and bake for 30 minutes, until a skewer comes out clean
  9. Leave to cool and then cut into 9 squares
Snack

Healthy, Vegan Lemon Truffles

I love these healthy, vegan lemon truffles, they are a great treat for when I’m craving something sweet. I like to make a batch and freeze them and then take a few out in a morning so they are defrosted by mid morning ready to have as a snack. 

Don’t like coconut? Simply roll them in something else such as rose petals, cacao or leave them plain.

As well as being a good source of energy and fibre dates are packed full of vitamins and minerals including: calcium, iron, phosphorous, potassium, magnesium and zinc.

Combined with the almonds these vegan lemon truffles are a great way to boost your brain power and help you to push through the mid-afternoon energy slump!

They may be healthy but they still need to be eaten in moderation. When I have clients who need a bit of support to eat in moderation I suggest making a batch and freezing them to remove the urge to eat them all in one go.

Vegan Leon Truffles Ingredients:

Makes 20, depending on size

  • 125g raw almonds
  • 170g pitted dates
  • 2 lemons
  • 20g desiccated coconut

Method:

  1. Place the almonds on a baking tray and bake for 10mins at gas mark 4/180C. Alternatively you can buy unsalted roasted almonds
  2. Chop the almonds in food processor
  3. Juice the lemons then add lemon juice and dates into the machine. Blend until they are all coarsely mixed
  4. Put the coconut into a small bowl
  5. Using your hands, roll the mixture to form little balls
  6. Roll the balls in the coconut and place in an air tight container

They will keep for about a week if stored in an airtight container. Alternatively as mentioned above they can be frozen, simply place in  a tupperwear tub and put them in the freezer.

I’d love to hear how you’ve got on with this recipe so leave me a comment and photo below.

If you’ve enjoyed these healthy, vegan truffles then why not check out more of my healthy snack recipes.

Dinner

Chicken & Sweet Potato Coconut Curry

As the cold weather draws in, this curry is a great comfort food. Sweet potatoes are packed full of nutrients, they are an excellent sources of beta-carotene, Vitamin C, manganese, iron and Vitamin B6 to name but a few.

Vitamin C is fantastic for boosting the immune system, which is ideal as the colder weather sets in. Sweet potatoes also contain iron which helps to boost energy levels and as a slow release carbohydrate they help to maintain blood sugar levels and keep you feeling full for longer.

Ingredients:

Serves 4

  • 1 tsp coconut oil
  • 1 onion
  • 2 large cloves garlic
  • 1” piece fresh ginger
  • 1 tsp cumin powder
  • 1 tbsp turmeric
  • 2 tbsp tomato puree
  • 2 tsp Thai red curry paste
  • 500g Chicken
  • 2 sweet potatoes
  • 250g mushrooms
  • 1 tin coconut milk
  • 10 cardamom pods
  • 100g spinach

Method:

  1. Slice the onion, finely chop the garlic and grate the ginger
  2. Heat the coconut oil in a large saucepan, add the garlic and onions and fry until softened
  3. Add a splash of water and the ginger, cumin, turmeric, cardamom pods, tomato puree and Thai red curry paste to the pan and stir well
  4. Cut the chicken, sweet potato and mushrooms into bite sized pieces, then add to the pan. Stir well to coat with the sauce
  5. Add the tin of coconut milk and simmer until the chicken and sweet potato are cooked
  6. Chop the coriander and then add the spinach and coriander and cook until the spinach has wilted
  7. Serve with brown rice if desired
Drink

Bone Strengthening Smoothie

I’m loving being able to have green smoothies again, during the early stages of my pregnancy I couldn’t face green smoothies but really missed them! This smoothie is quick and easy to make as well as being delicious! The spinach provides a good source of iron and the lemon helps the absorption of the iron.

Apples, bananas and spinach all help to strengthen your bones. Apple skin contains the flavonoid phlorizin which may help to prevent bone loss associated with the menopause. Bananas contain high levels of potassium which slows urinary calcium loss associated with a diet high in salt. Whilst a single serving of spinach provides twice the RDA of Vitamin K, which is important for maintaining healthy bones.

Ingredients:

  • ½ a banana
  • ½ an apple
  • 1 handful spinach
  • Juice of ½ lemon
  • 1 tbsp almond butter
  • 250ml almond milk

Method:

  1. Peel the banana and remove the core from the apple
  2. Place all of the ingredients in a high speed blender and blitz until smooth
Snack

Healthy Rhubarb Flapjack – Vegan

If you are in need of an energy fuelled sweet treat then this flapjack is just the thing for you. Sports clients and busy mums equally love it as it is so quick and easy to make and it can be frozen. Personally I freeze it in individual portions and then take one out in the morning and by mid morning it has defrosted.

Oats are a slow release carbohydrate and can help to lower cholesterol levels. Along with being packed full of fibre they contain a number of minerals including magnesium, manganese, selenium and zinc.

Ingredients:

  • 300g oats (or gluten-free oats)
  • 50g sunflower seeds
  • 50g pumpkin seeds
  • 200g dates (chopped finely in a food processor with splash of water)
  • 2 medium bananas, mashed
  • 100g sultanas
  • 3tbsp honey
  • 200g rhubarb, orange and ginger compote

Method:

  1. Mix all the ingredients, except the rhubarb, together and stir well
  2. Put half of the mixture into a greased and lined try, push it down firmly
  3. To make the rhubarb compote place 200g rhubarb in a pan with the juice and zest of 2 oranges and 1cm root ginger, grated. Cook until the rhubarb has broken down but not too runny
  4. Put the rhubarb compote on top so that it is a layer on top of the flapjack mix
  5. Add the remaining mixture and press down so that the rhubarb is in a layer in the middle of the flapjack
  6. Bake for about 45 minutes at gas mark 5
  7. Slice whilst warm and leave to cool