Category: local business

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!