Pecan Pie Energy Balls – easy peasy energy balls. Easy to digest on the go so make a great running snack.

Pecan-Pie-Energy-Balls-Vegan-Gluten-free-6

Ingredients

  • 80g dried apricots
  • 100g toasted pecans
  • 4 tbsp. rolled oats
  • 1/2 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp ground cloves
  • 1/4 tsp nutmeg
  • 4 dates

For the coating

  • 1 tbsp. chia seeds
  • 1 tbsp. flax seeds

Method

  • Toast the pecans, then add to a food processor.  Pulse for a few seconds and then add the dry ingredients.
  • Mix until combined and add the dried apricots and dates.  Pulse together until you get a sticky dough.
  • On a plate, mix the chia and flax seeds together.  Roll into 10 balls, then roll the balls in the seed mix and refrigerate.  Will keep for up to three days in the fridge.
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Black forest overnight oats – bored with the same old breakfast, try these chocolate overnight oats, this recipe should be enough for three servings. Add fresh fruit and nuts in the morning.

blackforest overnight oats

Ingredients

100g jumbo porridge oats

2 tsp chia seeds

2tsp unsweetened coco powder

1/2 tsp ground cinnamon

300ml semi skimmed milk

11/2 tsp vanilla extract

2tsp honey

10g frozen pitted dark cherries

Method

Combine all the dry ingredients in a small airtight plastic container.  Stir  in the milk, vanilla extract and honey, then to[ with the frozen cherries.  Seal and leave to soak overnight.

In the morning, add extra milk if needed until you get the desired consistemcy.  Add fresh fruit and nuts.

Can be made up to 3 days ahead and kept in the fridge.

Indian Spiced Fish with Bean and Pea Sabji

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Serves 2

Ingredients

2tsp ground cumin

1 tsp hot curry powder

1/2 tsp ground cinnamon

1/2 tsp ground turmeric

2 tbsp olive oil

2 skinless loins of white fish (haddock, hake, cod or Pollock)

For the Sabji

Light olive oil spray

1/2 tsp coriander seeds

1/2 tsp fennel seeds

250g fine beans/asparagus

60ml water

juice of 1/2 a lemon

1tsp peeled and finely grated fresh root ginger

seasoning

100g frozen petits pois

Method

Place the cumin, curry powder, cinnamon and turmeric in a small bowl with some seasoning.  Add the vegetable oil to make a paste.

Marinate the fish in the spice paste for at least 15 mins in the fridge, to allow the flavours to develop.

Preheat the oven to 180oC.  Place the marinated fish in a foil-lined baking tray and bake for 15-20mins until the fish is cooked through and flakes easily.

Meanwhile, make the sabji.  Heat a non-stick frying pan and spray with olive oil.  Add the coriander and fennel seeds and when they start to pop, add the green beans and fry for 1 minute, then add the water, lemon juice and ginger.

Season for 2 minutes, then add the peas and cook for a further 2 minutes until most of the liquid has evaporated and vegetables are just cooked.

Combine the yoghurt and mint in a small bowl.

To assemble the dish, transfer the sabji to a serving plate, top with the fish and the minty yoghurt.

Taken from The Midlife Kitchen

 

At their Best Now

nutrition

Buying produce that is in season is so much better for your health and for the environment.  In season now:

Fruit and Veg

  • Asparagus
  • Broad beans
  • Cauliflower
  • Elderflower
  • Mint
  • Nettles
  • New potatoes
  • Peas
  • Pea shoots
  • Radishes
  • Rhubarb
  • Rocket
  • salad onions
  • Samphire
  • Sorrel
  • Watercress
  • Wild garlic

Fish and seafood

  • Dab
  • Plaice
  • Pollock
  • Trout

Meat and Game

  • Spring lamb
  • Wood pigeon

Breakfast Bran Muffins

Try these bran muffins, full of fibre and very little refined sugar, sweetness comes from the pineapple, banana and honey.

Ingedients

  • 100g bran flakes
  • 100g wholemeal flour
  • 50g ground almonds
  • 100g sultanas/raisins
  • 100g canned crushed pineapple
  • 100g natural yoghurt
  • 2 eggs
  • 1 tsp ground cinnamon
  • 1 tsp mixed spice
  • 1tsp ground ginger
  • 1 mashed ripe banana
  • 1 tbsp olive oil
  • 1 tbsp date syrup/honey
  • 1 tsp vanilla extract
  •  tsp baking powder

Method

  • Preheat the oven to 180oC.  Liner a 12 hole muffin tin with paper muffin cases.
  • Combine all the ingredients in a bowl and stir well, the mixture will be lumpy.
  • Spoon the mixture into the muffin cases and bake for 20 minutes until just firm. Eat warm.

Try this …

  • Add chopped apricots, pitted and chopped dates and top with seed mix.
  • Add frozen berries and ground cardamom.
  • Add a grated carrot, dried cranberries and top with oats.

Taken from The Midlife Kitchen.

Cinnamon, Raisin and Pumpkin Seed Bread

pumpkin sed bread

Makes 1 loaf

  • 425g of pumpkin, skin off, cut into chunks
  • 2 cups of pumpkin seeds
  • 1 cup of sunflower seeds
  • 3 cups of quinoa flakes or grind quinoa in a blender
  • 1 cup of raisins
  • 1/4 cup of chia seeds
  • 2 tsp of salt
  • 2tsp cinnamon
  • 1/2 tsp nutmeg
  • 1 cup of water
  • 1/4 cup maple syrup
  • 1/4 cup olive oil

Method

  • Chop the pumpkin into chunks and steam until tender – about 15 minutes.  Leave to cool
  • Once the pumpkin has cooled, pop it into a food processor and whiz until smooth.  Set aside.
  • Preheat the oven to 170oC.
  • Line a loaf tin with baking paper.
  • Spread pumpkin and seeds sunflower seeds on a baking tray and toast for 15 minutes or until golden brown.  Give the tray an occasional shake.
  • Meanwhile, in a large mixing bowl, combine the quinoa flakes, raisins, chia seeds, salt, cinnamon and nutmeg.
  • Add pumpkin seeds and sunflower seeds and stir.
  • In a small mixing bowl, add the pumpkin puree, water, maple syrup and oil, stir well.
  • Add the pumpkin mix to the dry ingredients and combine well.
  • Put the dough into the loaf tin and give it a nice round top.
  • Cover with a tea towel and leave for 4 hours.
  • Bake at 200oC for 1 1/4 hours until dark and golden.
  • Allow to cool completely, for at least 2 hours.
  • To serve, cut into slices and toast.

Healthy Oat and Banana Muffins

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  • 2 1/2 cups of oats
  • 1 cup of natural yoghurt
  • 2 eggs
  • 2 very ripe bananas
  • 2 tablespoons of honey
  • 1tsp of vanilla essence
  • 2 tsp of baking powder
  • 1 tsp bicarbonate of soda
Method
  • Heat the oven to 170oC
  • Blend all the ingredients until combined
  • Bake for 30 minutes

Use this for a base, you can add blueberries, raisins or chocolate drops.

Falafels

falafels

  • 250g Chickpeas
  • 1/2 tsp Bicarbonate of soda
  • 1 Garlic clove
  • 1 Onion
  • 1 Leek
  • Handful of parsley
  • Handful of Coriander
  • 1 tsp Chilli flakes
  • 1tsp Cumin

Method

  • Soak the chickpeas overnight
  • Drain and add the bicarbonate of soda, pulse in a blender
  • Remove 3/4 of the mixture
  • Add the garlic to the remaining mixture
  • Add the vegetables, chilli, herbs and spices
  • Puree to a paste
  • Add the paste to the roughly chopped chickpeas and mix
  • Form into balls and fry gently for 2 minutes, finish off in the oven.

Beetroot houmous toasts with olives and mint

beetroot humous.jpg

Eating a rainbow of colourful fruit and veg is so beneficial to our health, the more colour the better.  Make this to accompany the soda bread, featured recipe last week.

Ingredients:

  • 210g canned chickpeas
  • 200g ready cooked beetroot, sliced
  • 1tbsp lemon juice
  • 1 small garlic glove
  • 1tsp rapeseed oil
  • 30g feta, crumbled
  • 6 pitted olives
  • a few fresh mint sprigs

Method

Tip the chickpeas into a bowl with half the beetroot, the lemon juice, garlic and oil, blitz with a stick blender to make houmous.  Spread on the toast, top with the remaining beetroot and scatter with feta, olives and mint.

Seeded Wholemeal Soda Bread

soda-bread

Made this yummy bread for lunch today – quick and easy to bake.  Added bonus, unlike shop bought bread, it’s not loaded with salt, sugar and preservatives.

Ingredients:

  • 450g plain wholemeal flour, plus extra for dusting
  • 75g mixed seeds
  • 1 tsp bicarbonate of soda
  • 1 tbsp. black treacle
  • 150g pot natural yoghurt, made up to 450ml with water

Method:

Heat oven to 200oC/180oC fan/gas mark 6 and line a baking sheet with parchment paper.  Put the flour, seeds, bicarbonate of soda and a pinch of salt in a large bowl and mix to combine.  Stir the treacle into the yoghurt mixture and when the treacle dissolves pour onto the fry ingredients.  Stir together with the blade of a knife until you have a soft sticky dough.  Leave foe 5mins (this allows time for the liquid to absorb into the bran).

Tip onto a lightly floured surface and form the dough into a round about 18cm across.  It will still be very sticky, don’t over handle it 0 treat it like scone dough.  Lift onto the baking sheet and bake for 25-30mins until the crust is golden and the loaf sounds hollow when tapped underneath.