sweet potato noodles with sesame tofu

sp-noodles

A delicious and nutritious take on a Japanese style noodle dish but without the noodles! The sweet potato makes a great gluten free alternative and goes really well with the miso flavour. I love tofu, but to be honest it tastes pretty bland if you do nothing with it. Coating it in sesame seeds and gently frying in coconut oil makes it crunchy on the outside while still being silky smooth on the inside.

Ingredients:

1 sweet potato
1 pack tofu
1 egg
2 tbsp sesame seeds
2 tbsp quinoa (or other gluten free) flour
2 tbsp coconut oil

For the miso dressing:

2 tbsp miso paste
1 tbsp tahini
juice of 1 large lime or lemon
2 tsp maple syrup
1 tbsp soya sauce

What to do…

Wash and peel your sweet potato. Using the wide setting on your spiraliser make the sweet potato into thick noodles and set to one side. Chop the tofu into large thick chunks. In a bowl whisk the egg with a pinch of salt and pepper. In a second bowl mix the sesame seeds and flour.

One at a time, dunk the tofu pieces into the egg, then toss in the flour mixture to coat. Set on a board or plate.

Make your dressing by adding all the ingredients to a jar and shaking well until completely mixed.

Heat a frying pan on medium heat, add a tbsp of coconut oil, once melted, add the sweet potato noodles. Heat and stir continually for 10 minutes or until the noodles have started to soften but not brown.

In a second frying pan add the other tbsp of coconut oil and heat on high. Once hot, gently add the tofu pieces and fry. Turn to fry on each side for 2 minutes, until brown and crispy all over.

When the noodles are almost cooked, add 2-3 tablespoons of the miso dressing to the pan and toss to coat.

Serve the noodles in a bowl, top with the fried tofu and a little more dressing if needed. Finish with a squeeze of lime and some chopped coriander.

YUM!

tbc x

Blueberry tofu ‘cheesecake’

vegancake

So pretty and so yummy! Ok so this cake isn’t the fastest cake to make but the result is definitely worth it! Raw, Vegan, no added sugar, no dairy….so a cake thats practically good for you. I added some superfood powder (baobab) into the base for some extra goodness, but this is totally optional. Experiment with other fruits to get different colour cakes, the stripey effect is really impressive with minimal effort:)

Ingredients:

For the base…

1 cup walnuts
1 cup blanched almonds
1 cup hemp seeds
1/4 cup desiccated coconut
10 medjool dates
1/4 cup coconut oil
tbsp baobab (optional)

For the filling…

1 cup cashews (soaked in water)
1 cup natural water
tofu
juice and zest of 1 lemon
1/2 cup maple syrup
2 tbsp coconut oil
1 tbsp chia seeds
2 cups blueberries

What to do…

Soak your cashew nuts for the filling. Do this first as they will need around 8 hours to soak, overnight is best. If you are short of time, you can soak them in boiling water for an hour.

Make the base by adding the walnuts and almonds to a food processor. Blend them until finely chopped but not so they turn into a flour. Add the hemp seeds (other seeds will also work), coconut and pitted dates. Blend again until the mixture sticks together. Add the coconut oil and blend until all the ingredients are combined, at this stage you can also add the baobab or maca for an added superfood boost!

Line the base of a cake tin with baking paper and grease the sides. Tip your base mixture into the tin and spread evenly across the tin with your hands, press firmly until it is compact and flat.

At this point you can reserve some of the base mixture to make little energy balls to decorate the top. Just take a few tablespoons of the mix, and roll between your hands into small balls.

Place the cake tin in the freezer to set.

Vegan cheesecake

Meanwhile, once your  cashews have been soaking for around 8 hours, drain them and place in a blender with one cup of natural mineral water. Blend on a high speed for 5 minutes until completely smooth. Add the tofu, lemon zest and juice and blend again. Finally add the maple syrup, coconut oil and chia seeds, you may wish to adjust the quantity of maple syrup to your taste, you can also add vanilla paste for an extra flavour.

Once combined divide your filling mixture into two. Place one in the fridge. The other leave in the blender, add 1 cup blueberries to this half of the mixture and blend again.

Remove the base from the freezer, pour over the blueberry filling, which should now be an amazing purple colour. Smooth the filling with a spatula and make sure it has reached all of the sides. Return the cake to the freezer for 3 hours.

Finally remove the cake from the freezer again and finish with the final layer of the filling. Smooth with a spatula as before, and freeze for another 3 hours.

To decorate the cake, remove it from the freezer and cover the centre with blueberries, mini energy balls and toasted coconut flakes.

Enjoy your beautiful purple cake!

tbc x

Beetroot, walnut and manouri bunless burgers


Beet walnut manouri2A simple, nutritious, delicious midweek meal. They even taste great cold and chopped into a salad the following day. Only a few store cupboard ingredients so you can make these even when you have limited food in your fridge!

Ingredients:

3 beetroots grated
2 red onions, chopped
1/2 cup walnuts
1/2 cup manouri (or feta) cheese grated
1 cup flour (I used half rice flour and half ground almonds)
2 eggs
tsp fresh tumeric, grated
tsp lemon zest
juice of 1/2 lemon
pinch salt
tbsp sumac (optional)
2 tbsp coconut oil

To serve:

homemade hummus
salad
1/2 avocado chopped

What to do…

I had a mix of both fresh beetroot and cooked beetroot in my fridge so for my burgers I used a combination of both. If you are using just cooked beetroots, be sure to drain the excess liquid from them before adding to the mixture, or else you will have a very wet burger! If using raw beetroots, chop off the ends, leaves and remove the skin before grating.

Place the grated beetroot in a bowl. Add the grated cheese, feta would also work here in place of the manouri. Roughly chop the walnuts into small pieces, you don’t want them too large or they will cause the burgers to break up.

In a frying pan, heat a spoonful of coconut oil, gently fry the onions until soft and just starting to brown. Add to the beetroot mixture.

Add all the remaining ingredients to the bowl and stir together until completely combined. The mixture should be sticky and easily hold together in patties. If you find the mixture doesn’t hold together when you try to shape the burgers, add a little more flour slowly.

Using your hands roll the mixture into tennis ball sized rounds, then flatten into a burger shape. The mixture should make about 8 burgers of this size. Place on a plate a refrigerate for 10 minutes to help them stay together.

While the burgers are in the fridge, use this time to make a salad to accompany them, I always serve burgers with a dip or homemade hummus. Sliced avocado also works really well with the beetroot.

Remove the burgers from the fridge. Heat 1 tablespoon of coconut oil in a non-stick frying pan. Add the burgers and fry on each side for 5 minutes, checking that they are not getting too brown. If they seem to be browning too quickly, turn them over at more regular intervals and cook on a low heat.

Serve on a bed of dressed lettuce and top with a dollop of homemade hummus!

Easy peasy veggie dinner.

tbc x

Beetroot courgetti with crispy cheese

beetroot courgetti

A delicious and colourful plate of food…in I promise 5 minutes! This was the result of some leftovers. Using my beetroot dip recipe which with the courgette works as a perfect sauce. I always like to add some kind of flavoured sauce to courgetti otherwise it can be slightly bland. Beetroot and cheese are such a fab combination. Here I used manouri cheese but haloumi or feta would work just as well.

Ingredients:

1 courgette
tsp coconut oil
4-5 thick slices of manouri cheese (roughly 1/2 packet)
2 tbsp beetroot dip
tbsp mixed seeds
handful of salad leaves (I like the soft lambs lettuce)

For the dip:
3 large cooked beetroots
2 tbsp olive oil
pinch salt
tbsp cider vinegar
tsp grainy mustard
tbsp tahini
tbsp yoghurt (I used soya)
handful chopped mint

What to do…

If you have not already prepared your dip, simply blend all the ingredients together. Adjust the amount of olive oil and yoghurt to get the dip the consistency you want by adding it slowly until the dip is a thick but not runny.

Heat a frying pan on a medium heat. Add your slices of cheese to the dry pan and fry gently for 2 minutes before flipping over to the other side. Continue to do this until both sides are nice and golden.

In the meantime use a spiraliser or wide peeler to make your courgette ribbons.

Once the cheese is nicely brown and crispy, remove from the pan. Add a teaspoon of coconut oil to the hot pan. Then place your courgette ribbons in the oil and fry for a couple of minutes until they start to soften. Add 2 tablespoons of the dip to the frying pan and stir to coat the courgette.

Keep frying until the dip is slightly warm, but the courgette is not too soft, you still want the al dente texture.

Place a handful of salad leaves on your plate, add the courgette noodles, top with your toasted cheese and a sprinkle of seeds.

Enjoy your pretty pink vegetable pasta!

tbc x

Uma Retreats Treats

uma1

Here are couple of recipes from our healthy eating and fitness week Uma Retreats in Lake Como! I prepared some healthy snacks to accompany our exercise from post cardio energy balls, to protein bars for our mountain hike. A few of the recipes are listed below, the most loved was for sure the Coconut Balls, so few ingredients but so delicious.

Coconut Balls

uma2

Ingredients:

1 cup cashew nuts
1 cup pecan nuts
1/2 cup desiccated coconut
1 cup dates pitted
1 tbsp chia seeds
1 tbsp maca powder
1/4 cup coconut oil
tsp vanilla paste or natural essence

What to do…

First place the nuts and the coconut in your blender. Pulse until finely chopped. Then add the remaining ingredients and blend until completely incorporated. Roll the mixture between your hands to form golf ball sized balls, about 2 tablespoons of mixture per ball. Roll the balls in desiccated coconut to coat, then place them in the freezer to set quickly or in the fridge.

Raw Cacao Bites

For the cacao version of the coconut balls follow the same recipe and method, replacing the desiccated coconut in the balls with 1/4 cup cacao nibs. I also omitted the chia seeds in this receipe.

Green Super Smoothie Bowls

uma8

Ingredients:

1 banana
1 cup rice milk (or other non-dairy milk)
1 scoop of Revolution Foods super greens protein
1 scoop of Revolution Foods natural flavour vegan protein
tsp maca

What to do…

Simply place all the ingredients in a blender and blitz until smooth. If you do not have protein powders other alternatives would be a tsp wheatgrass or spirulina and a handful of nuts or a spoon of nut butter for added protein.
Top your smoothie bowl with whatever you fancy, fresh fruit, bee pollen, chia seeds, goji berries or my personal favourite…GRANOLA 🙂 see the recipe for delicious homemade granola here.

Chia Jars

uma6

Ingredients:

per serving
1/4 cup chia seeds
1/2 cup milk of your choice
dsp yoghurt (soy or coconut)
dsp goji berries
dsp coconut flakes
(dsp maple syrup – optional)

What to do…

In a jar or an airtight container combine all the listed ingredients and stir or shake well to thoroughly combine the seeds with the milk. Place in the fridge overnight, this allows the seeds time to expand and soak up the liquid. In the morning your breakfast is ready for you…it couldn’t get much easier! Top your chia pot with fresh fruit or granola.

I hope you enjoyed my brief breakdown of our Uma retreats recipes! Check out our website umaretreats.com and come join us for our next retreat and sample these for yourself!!

tbc x

Beet Tart with Turmeric


BeetTart

I have made my coconut fennel tart sooo many times now I decided it was time to experiment with a new one. The base for this is slightly different, I have used quinoa flakes combined with the flour which gives a really nice chunky texture. It is really important to cook the base alone without the filling first to make it crispy on the bottom! I love beetroot and the combination with the goats cheese makes it really delicious. It keeps in the fridge for a at least 3-4 days and makes a great lunch or light dinner, a great summer dish…as its now spring!!! 🙂

Ingredients:

For the base…

1/2 cup quinoa flakes
1 cup flour (buckwheat or other gluten free flour)
1/2 cup ground almonds
1/2 cup melted coconut oil
1/2 cup water
big pinch of salt

For the filling…

3 eggs
tsp tumeric
1 onion
1/2 cup almond milk
small bunch chopped mint
2 beetroots grated
goats cheese
large pinch of salt and pepper

What to do…

Turn your oven to 180 degrees.

Heat the coconut oil in a small saucepan to melt it.
Combine the dry ingredients for the base in a bowl, add the coconut oil and water and use your hands to combine together, making the dough into a ball. Wrap in clingfilm and place in the fridge while you make the filling.

Chop your onion, add a small knob of coconut oil to a frying pan and fry the onion for  minutes, until soft but not brown.

Whisk the eggs in a clean bowl with the tumeric, chopped mint and almond milk. Then add the fried onion and stir.

Line a tart tin with baking paper, and grease with coconut oil or butter

Remove sourdough from the fridge, press the dough mixture into the tin. Making sure it is spread in an even layer across the bottom and up the sides of the tin. Prick with a fork and bake at 180 degrees for 15 minutes.

Remove the tart from the oven. Spread the base with your grated beetroot. Then pour in the egg mixture.

Roughly grate or shave the goats cheese on top, I used a harder cheese that I could shave but you can also use the soft goats cheese and just crumble it over the top, use as much or as little as you like.

Bake for 20-30 minutes until brown. Remove from the oven and allow to cool in the tin before removing.

Serve with a big side salad and tuck in to your pink tart!

tbc x

Turmeric recovery smoothie

Tumeric smoothie

I made this smoothie today, I’ve been off work and sat at home ill, feeling fluey and full of cold. I’m not a fan of taking medicines, and I had kinda lost my appetite (great news for the waistline!! haha) so for lunch I decided to make a smoothie. One that would not only fill my stomach but also try to help get rid of the cold I have. Turmeric and ginger are great natural healers, both help fight inflammation. I have to say I did feel almost instantly perkier!

Ingredients:

1 banana
1 cup rice milk (or almond/coconut milk)
tsp turmeric powder (you can also use fresh numeric if you have it)
tsp maca
tsp vanilla
small knob fresh ginger
1 date
tbsp hemp seeds
(1/2 scoop coconut protein powder) optional

What to do…

Simply place all the ingredients in your blender, be sure to remove the stone from the date! You do not need to peel the ginger, a lot of the nutrients of the root lie just beneath the skin. The protein powder is an optional addition, but its great to boost your protein and keep you full.

Enjoy slurping on your yellow smoothie, and hopefully boosting your immune system at the same time!

tbc x

Cosy Miso Aubergine Stir Fry

Miso Aubergine Stir Fry

This meal was unexpectedly so comforting, it really is true that the best meals are made from scrounging around in your fridge. The only fresh ingredients we used for this were the aubergines and the pomegranate, everything else was from the store cupboard. As you can probably tell from my recipes I’m a little bit addicted to aubergines, but I have to say for a winters night this recipe is my favourite so far! You don’t have to add the pomegranate seeds but they add much needed colour to the dish.

Ingredients:

2 large aubergines
2 tbsp coconut oil
large pinch of salt
pomegranate
handful of cashews
black or white rice noodles
sprinkle of fresh coriander or mint

For the sauce:

4 tbsp white miso paste
2 tbsp rice mirin
1tbs soy sauce
2 tbsp maple syrup
1 dsp pickled ginger (you can use fresh grated ginger if you don’t have pickled)
2 tbsp stock or water

What to do…

Heat your oven to 180 degrees.

First wash your aubergines and chop the top and bottom off them. Then slice them into 2cm rounds, then in half or quarters depending on the size of your aubergine. Remember it will shrink down a lot in the oven so you want your pieces to still be relatively large.

Spread the aubergine on a baking tray (you may need more than one tray), then toss with coconut oil and a little salt. Bake in the oven for 20/30 minutes until golden brown and soft.

While the aubergine is cooking prepare the sauce. Mix all the ingredients except the ginger in a bowl or jug. Finely chop the pickled ginger and add to the sauce. Set to one side.

Roughly chop your nuts and toast gently in a frying pan until starting to brown. Keep the pan for later.

Deseed your pomegranate and put to one side.

When the aubergine is 5 minutes from cooked, heat a pan of water until boiling. Cook your rice noodles according to the packed instructions (usually around 5 minutes). For this recipe I used a mix of black and white rice noodles just to give it some colour but you can use whichever you prefer.

Once cooked drain under cold water. Return the noodles to the pan with a few tablespoons of the sauce and stir to heat, add your aubergine and a little more sauce if needed. Once all are combined you can dish up your veggie stir fry. Top each bowl with pomegranate seeds and toasted nuts, sprinkle with a few herbs.

Enjoy your cosy bowl of goodness.

tbc x

 

 

Carrot banana and walnut loaf

carrotbananawalnutloaf

Another accidental recipe. A quiet weekend at home, with not much in the fridge so I made this loaf with what I had…carrots and bananas. A kind of mash up of carrot cake and banana bread, and it actually turned out to be delicious. The carrots combined with the banana mean that it is not too sweet, perfect for breakfast with a side of yoghurt! And its made with coconut oil and maple syrup and absolutely no refined sugar…a cake thats tasty and good for you!

Ingredients:

1/3 cup coconut oil
4 tbsp maple syrup (or agave)
1 tbsp cashew butter
tsp vanilla paste (or essence)
1/2 cup chopped walnuts
3 carrots
2 ripe bananas
1/2 cup kamut flour (or other gluten free flour)
1 1/2 cups ground almonds
tsp bicarbonate of soda
tsp baking powder
2 eggs

What to do…

Heat your oven to 180°, and prepare a bread tin by greeting the inside with a little coconut oil, I usually use my hands to do this to make sure it gets into all the corners.

In a small saucepan, gently heat together the coconut oil, maple syrup and cashew butter. While this is heating roughly chop the walnuts, wash and grate the carrots on the wide setting of the grater. Mash your bananas in a separate bowl.

Once the coconut oil has melted, stir to combine with the maple syrup and cashew butter. Then stir in the bananas.

Place the carrots, walnuts, flour, ground almonds, bicarbonate of soda and baking powder in a large mixing bowl and stir together. Add the wet mixture and stir again. Finally break in the two eggs and mix throughly until all ingredients are combined.

The mixture will look very wet, but trust me it will be fine! Pour into your loaf tin. Scatter a few more chopped walnuts on the top.

Cover the tin with tin foil – allowing space for the loaf to rise.

Place in the oven and cook for 30 minutes, then remove the foil and cook for a further 30/40 minutes. You want it to slightly brown but still be soft inside. Remove from the oven and allow to cool in the tin.

Turn out and cut into big thick slices, serve with a dollop of yogurt!

tbc x