Category: Health Coaching

Seeded Loaf – Vegan & Gluten Free

I’ve spent a while recently working on putting together a versatile, seeded loaf recipe which acts as a vehicle for sweet or savoury toppings and doesn’t look or taste too much like ‘Trill’ the Budgie food😂 (comment courtesy of my sister, Jayne after acting as a guinea pig for one of my earlier loaves) I think I’m happy with this recipe which is so incredibly quick and easy to make, so do let me know what you think.

Seeds are loaded with vital minerals, healthy fats and protein critical for good health on so many levels. It is difficult thinking of ways to incorporate a variety of seeds into our diet on a daily basis. However, in an attempt to keep blood glucose stable, look after our gut microbiome in conjunction with moving matter swiftly through the gut, and also avoiding gluten; incorporating a slice of this loaf into your diet everyday covers all goal posts.

Ingredients

  • 1 cup of pumpkin Seeds
  • 1/2 cup of chia seeds
  • 1/2 cup of poppy seeds
  • 1 cup of sunflower seeds
  • 1 cup of sesame seeds
  • 1 3/4 cup of psyllium husk
  • 1 cup of ground flax seeds
  • 2 cups of GF oats
  • 1/2 cup of organic, cold pressed Apple Cider Vinegar
  • 1/2 cup of cold pressed, Extra Virgin Olive Oil
  • 4 cups of boiled water
  • Good pinch of sea salt
  • Good pinch of mixed herbs (optional)

Method

Pre-heat oven at 170c fan-assisted or 180c for non fan-assisted ovens. Line your loaf tin with greaseproof baking paper. Place all the ingredients into a large bowl and mix until the mixture is combined. The psyllium husk, ground flaxseed and chia seeds bind with the other ingredients and provide the glue for this loaf. No need for heavily refined wheat flours. You’ll find that the consistency is quite springy, will form a doughy ball which is easily transferrable to the tin.

Cover the loaf with a piece of baking paper and bake in the middle of the oven for 40 minutes, removing the top covering half way through. Allow to cool and serve with a topping of your choice.

This loaf does not have much flavour as I developed it more as a functional food to act as a vehicle for your favourite topping. The recipe does allow for you to add herbs or spices of your choice or even dried fruit should you want a sweeter taste. Just throw them all in (as Jamie Oliver would say)

If you would like to order organic seeds this is the company I used: https://www.buywholefoodsonline.co.uk

Vegan, Spicy Sweet Potato, Beetroot and Black Bean Patties

Ingredients

  • One Large Sweet Potato or two small ones
  • One Large Beetroot
  • 1/2 Can of Black Beans (200g)
  • 1 Teaspoon of Chipotle paste
  • 5 Spring Onions – finely chopped
  • 2 Cloves of Garlic – crushed
  • Handful of Mint Leaves – Chopped
  • Extra Virgin Olive oil for cooking

Method

  • Peel and chop the Sweet Potato and Beetroot into medium size cubes
  • Boil the Beetroot for 5 minutes before adding in the Sweet Potato. Boil both vegetables together for approximately 10-15 minutes until soft enough to mash.
  • Whilst the vegetables are cooking, chop the spring onion and saute in extra virgin olive oil for 3 minutes. Add the garlic to the onion and cook for another 5 minutes. Remove from heat.
  • Drain the vegetables and coarsely mash them in the pan with a potato masher. Leave the mixture with small chunks of potato and beetroot.
  • Add the Black Beans and mash further until these have broken down. Keep the mixture quite coarse as much as possible.
  • Stir in a teaspoon of Chipotle paste.
  • Add the chopped mint leaves.
  • Mold the mixture in your hands to form a pattie the size of your palm and shallow fry the patties on each side for 4 minutes until crisp and brown. The mixture should make about 8 good size patties.
  • Serve with a green salad and enjoy!

Healthy Tip

If you are looking to boost your intake of plant-based food then do consider eating Black Beans which are full of vital nutrients. Rich in complete protein, fibre and prebiotics they are fabulous in keeping our microbiome happy and therefore support a healthy immune system. High in essential B vitamins and minerals, the black bean is great for supporting strong bones. The three vegetables complement each other really well in these patties and taste awesome together with the spicy chipotle paste.

Please do give these easy to make patties a go and let me know what you think!

Roasted Butternut Squash, Kiwi Fruit & Pomegranate Salad (Vegan)

Hello! I made this simple yet incredibly sumptuous salad to take to a New Year’s Eve party and it was so popular with the guests that I thought I would share my recipe with you today. Would love to know what you think?

Ingredients

  • 1 Medium sized Butternut Squash
  • 2 Large, ripe Kiwi Fruit (or three small ones)
  • 1 Pomegranate
  • Bag of  of Watercress & Rocket salad leaves
  • 2 tablespoons of Extra Virgin Olive oil for roasting

Salad Dressing

  • 3 Tablespoons of Extra Virgin Olive Oil
  • 3 Tablespoons of Apple Cider Vinegar
  • 2 Teaspoons of Wholegrain Mustard
  • 1 1/2 Teaspoons of Maple Syrup
  • Mix all the ingredients together in a jar with a lid

Method

  • Preheat Oven at 200c; 180c Fan; gas mark 6 or 400f
  • Peel the butternut squash. I find it easier to use a potato peeler for this!
  • Cut the butternut squash into pieces roughly a few millimeters in depth and 2/3 inches long
  • Roast on a baking tray in the middle of the oven for approximately 20-25 minutes until slightly golden brown around the edges. Whilst the butternut squash is roasting:
  • Peel the kiwi fruit and slice thinly
  • Hold the pomegranate and bash around the outside with a wooden spoon to loosen the seeds before cutting the fruit in half
  • Scrape the seeds out into a bowl. Separate the juice from the seeds. The juice will make a lovely drink to accompany the salad!
  • Empty the salad leaves into your serving bowl.
  • Allow the squash to cool down once it has finished roasting
  • Scatter the butternut squash & kiwi fruit out on top of the leaves. Sprinkle with pomegranate seeds.
  • Pour your preferred amount of dressing over the salad just before serving.
  • And Enjoy!

Healthy tip

Today, we live in an environment where we are exposed to millions of toxins; some of which are completely unavoidable. To combat the damage that these chemicals can cause on a cellular level in our bodies, and to maintain good health, we need to be eating a huge variety of colourful vegetables and fruit which are packed full of antioxidants, the compounds necessary to fight oxidation in our cells.

Not only is this salad super tasty. It is also super healthy. Just by looking at the colours will give you an idea that the ingredients are rich in a broad range of antioxidants.

The combination of  textures and flavours of the butternut squash, kiwi fruit and pomegranate in this salad work incredibly well together. I found that in conjunction with the peppery watercress and rocket, all the ingredients complement each other really well. In addition, the tangy dressing enhances the flavour of this salad beautifully and will wow your taste buds no end.

The butternut squash contains complex carbohydrates  and a wealth of micro-nutrients to support a healthy immune function. The yellow-orange colour reflects the beta carotene content which is converted to Vitamin A in the body. This is essential for healthy skin, good eye sight, supports mucous membranes in the body and overall immune system.

Pomegranate seeds are abundant in antioxidants and polyphenols which help fight off damage to our cells. They are a good source of fibre and rich in Vitamin A, C & E. Don’t forget that Vitamin C & E work in synergy helping to combat the damage caused by free radicals in the body. They are considered to be two of the most important antioxidants for cell repair.

Did you know that Kiwi fruit are also amazingly high in Vitamin C? They contain more of this vitamin than citrus fruits. The leafy greens are a wealth of essential fibre, vitamins, minerals and phytonutrients and so much more. I don’t consider a salad to be a salad without the greenery!

The dressing for this salad is also rich in polyphenols, healthy fats and gut friendly probiotics giving you the permission to be really liberal and use as much as you like!

So all in all, this colourful salad gets a huge thumbs up and scores very highly in my books as well as in the ANDI (Aggregate Nutrient Density Index). https://www.drfuhrman.com/library/eat-to-live-blog/128/andi-food-scores-rating-the-nutrient-density-of-foods

Using only 100% natural skincare is also a fantastic way of protecting our cells from free radical damage. Take a look at Tropic’s range of skincare which is loaded with some of the world’s most nutritious, botanical ingredients and antioxidants of the highest potency. Using Tropic will also detox and improve your skin no end! https://tropicskincare.com/pages/claireking

Vegan Seeded Oat Cakes

Ingredients

  • 2 Cups of Chia Seeds
  • 60ml Filtered Water
  • 3 Cups of Oats
  • 1 Tablespoon of Flax or Linseed
  • 2 Tablespoons of Sesame Seeds
  • 1/2 Cup of Coconut oil
  • 1/2 Teaspoon of Cayenne Pepper (optional)
  • 1 Teaspoon of Sea Salt

Method

  • Preheat Oven at 180c Fan, 360 F (190c non-fan)
  • Place Chia seeds into a bowl and add 60 ml of filtered water. Leave to absorb.
  • Using a high-powered blender, blitz the oats, together with the Flax or Linseed until crumbly. Add the salt and cayenne pepper.
  • Spread the blitzed oat mixture out on a baking tray and pop in the oven for approx 7 minutes to toast a little.
  • Meanwhile, add the coconut oil to the chia seeds and pour 60mls of boiling water to melt the oil. Mix together until all is combined
  • Remove oat mixture from oven and combine with the chia seed mixture. Mix until a dough ball is formed.
  • Place on a sheet of baking paper. Roll out to 4mm thick. Cut out your cookies and place on a baking tray lined with paper.
  • Bake in the middle of the oven for 20 minutes until slightly golden brown.
  • These are gorgeous served with homemade with hummus or guacamole.
  • They will keep for a week in an airtight container!

Healthy Tip

These lovely, light, crisp oatcakes are a perfect snack to have with any homemade dip.  Oats are extremely high in fibre and score low on the glycemic index. Eating oats will provide a slow release of energy which make them perfect for stabilising blood sugar and preventing any sudden cravings. The little power houses that are Chia and Flax seeds are loaded with the all essential Omega 3 fatty acids and are abundant in protein and minerals. Sesame seeds are incredibly high in calcium and add such a lovely flavour to these crackers.  To top this, all three of these seeds contain lignans which are powerful antioxidants and good for immune system support. What a bonus! Ultimately, these crackers are free from any of the usual gut-aggravates such as dairy, sugar and gluten and are perfect in supporting a healthy gut.  For those who have non-coeliac gluten sensitivity (NCGS) please use oats that have not been cross contaminated with other gluten grains.

Hope you enjoy!

Warm Cavolo Nero, Harissa Roasted Chickpea and Sugar Snap Pea Salad

Ingredients

  • 1 Large Courgette
  • 1  400g Tin of Chickpeas (if chickpeas aggravate due to compromised digestion, replace with 4 0z chestnut mushrooms)
  • 2 Tsp Harissa Paste
  • 3 Large Cavolo Nero leaves
  • 2 oz Sugar Snap Peas
  • 1 Tbsp Olive oil

For the dressing

  • 2 Cloves of Garlic
  • Piece of Root Ginger – half a thumb size
  • Juice of Half Lime
  • 1 Tbsp of Avocado
  • 3 Tbsp Extra Virgin Olive Oil
  • Sea Salt and Black Pepper for taste

How to make

  • Preheat Oven at 180 c (Fan oven)
  • Strain the chickpeas well
  • Dry them a little in the oven for a minute on a baking tray
  • Add Harissa paste and a tablespoon of olive oil. Roast in oven for 10 minutes
  • Whilst chickpeas are roasting. Heat a little oil in a griddle pan.
  • Slice the courgette thinly and length-ways. Griddle each piece until soft and slightly brown. Place to one side.
  • Whilst courgette is cooking. Remove the spines from each cavolo nero leaf and split length-ways in two and then in two again horizontally.
  • Add the cavolo nero to the hot griddle pan and wilt in the heat of the oil. Remove once soft
  • Blanch the sugar snap peas by placing them in boiling water for 30 seconds. These need to be crispy so be careful not to overcook.
  • If you are replacing the chickpeas with mushrooms. Slice about 4 oz of chestnut mushrooms thinly and sautee in the pan with the harissa paste and some olive oil until golden brown.

How to make the dressing

Blend all the ingredients in a high powered blender/food processor. Serve separately with the salad.

Health benefits of chickpeas

Chickpeas (aka garbanzo beans) offer a range of health benefits helping to increase satiety, boost digestion and helping to keep blood sugar levels stable. That means they can help curb food cravings and unhealthy snacking and make you feel full for longer.They are packed full of fibre, protein and can assist in weight-loss. They boast high levels of iron, zinc, folate and B vitamins which mean they are great source for vegetarians and vegans who may be lacking in these essential nutrients due to avoiding animal products.