Greens & Broad Bean Shakshuka

Broad beans (also known as fava beans) are packed full of fibre. They contain vitamins K, folate and B6, as well as zinc, copper, iron and magnesium. To save time you can buy them frozen.

  Ingredients  

   1 bunch asparagus spears

    200g sprouting broccoli

    2 tbsp olive oil

    2 spring onions, finely sliced

    2 tsp cumin seeds

    large pinch cayenne pepper, plus extra to serve                                                                                                                                                

    4 ripe tomatoes, chopped

    1 small pack parsley, finely chopped

    50g shelled peas

    50g podded broad beans

    4 large eggs

    50g pea shoots

    Greek yogurt to serve

Method

  1. Trim or snap the woody ends of the asparagus and finely slice the spears, leaving the tips and about 2cm at the top intact.
  2. Finely slice the broccoli in the same way, leaving the heads and about 2cm of stalk intact.
  3. Heat the oil in a frying pan. Add the spring onions, sliced asparagus and sliced broccoli, and fry gently until the veg softens a little, then add the cumin seeds, cayenne, tomatoes (with their juices), parsley and plenty of seasoning, and stir.
  4. Cover with a lid and cook for 5 mins to make a base sauce, then add the asparagus spears, broccoli heads, peas and broad beans, cover again and cook for 2 mins.
  5. Make 4 dips in the mixture. Break an egg into each dip, arrange half the pea shoots around the eggs, season well, cover with a lid and cook until the egg whites are just set.
  6. Serve with the rest of the pea shoots, a spoonful of yogurt and sprinkle over another pinch of cayenne, if you like.

 

 

 

Courtesy of Good Food Magazine

Yummy Cauliflower Pizza Crust

Here’s how to make a perfect cauliflower pizza crust, for a healthy and low-carb option. It seems that there are a lot of steps but there aren’t, it’s just to provide clarity. Time-saving tips included!

Ingredients- Serves 4

  • 2 pounds cauliflower cut into floret
  • 1 egg, beaten
  • 1/3 cup soft goat cheese (chevre)
  • 1 teaspoon dried oregano
  • pinch of salt

Instructions

  1. Preheat the oven to 200ºC.
  2. If using fresh cauliflower, steam it until very tender and can be pierced with a fork.
  3. If using frozen cauliflower, be sure to thaw it completely, then continue with the following steps.
  4. Pour the completely thawed, or freshly steamed, cauliflower into a large food processor fitted with an “S” blade. (You may have to do this in batches if you have a smaller food processor.)
  5. Process until a rice-like texture is created.
  6. Drain the “rice” thoroughly to get all the excess moisture out! A lot of extra liquid will be released, which will leave you with a nice and dry pizza crust.
  7. In a large bowl, mix up the squeezed-out “rice”, egg, goat cheese, and spices. (Don’t be afraid to use your hands! You want it very well mixed.) It won’t be like any pizza dough you’ve ever worked with, but don’t worry– it’ll hold together!
  8. Press the dough out onto a baking sheet lined with parchment paper. (It’s important that it’s lined with parchment paper, or it will stick.)
  9. Keep the dough about 1/4″ to 1/2″ thick, and make the edges a little higher for a “crust” effect, if you like.
  10. Bake for 30-35 minutes at 200F, until dry and golden, but not burned. Use the parchment paper to flip the crust over, and bake again until the other side is nice and dry, about 10 to 15 more minutes.
  11. Add your favourite pizza toppings to the crust, such as tomato sauce, olives, anchovies, peppers, onions, chicken, cheese and then return the pizza to the 200ºC.  Bake an additional 5-10 minutes. Slice and serve warm.

Recipe Notes

Time-Saving Tip: Make a double-batch of cauliflower pizza crusts to make one for now, and save one for later. After baking the crusts, wrap up the extra pizza crust in foil, and FREEZE it for a quick “frozen pizza” to enjoy another night! All you need to do is add toppings and bake at 200ºC until the cheese is hot and bubbly.

Slightly adapted from https://detoxinista.com

Celeriac Ribbons Tossed with Chard, Garlic & Pumpkin Seeds

One of my favourite recipes, courtesy of BBC good food. It has fibre for a healthy digestive system, high amounts of vitamin C to strengthen the immune system and lots of B vitamins to keep your energy up. Just serve with some chicken or fish for a healthy, balanced meal.

Ingredients

1 small celeriac, peeled

1 lemon, juiced

40g pumpkin seeds

2 tbsp extra virgin olive oil

15g butter

4 thyme sprigs, leaves removed

2 finely chopped cloves of garlic

½ tsp of dried chilli flakes

1 bunch of chard, leaves separated from stalks, stalks sliced and leaves shredded

Method

  1. Using a good vegetable peeler, cut long, wide strips (about the width of pappardelle) around the circumference of the celeriac, into a bowl of water and lemon juice, until you have lots of ribbons. Allow for more than you would if using pasta.
  2. Dry-fry the pumpkin seeds in a pan until they’ve puffed and popped. Set aside.
  3. Bring a large pan of salted water to the boil. Add the celeriac for 1 min, drain and reserve the water. In a non-stick frying pan, heat the oil and butter until the butter has melted and foamed up. Add the thyme, garlic and chilli.
  4. Cook the garlic mixture for 5 mins until fragrant and almost golden, add the chard stalks and stir, cooking for a couple more mins. Add the pumpkin seeds and the chard leaves, season and squeeze in some lemon juice. Add the celeriac and a slosh of the cooking water and toss, shaking the pan until the sauce looks glossy. Divide between plates and serve.

Healthy, Yummy Apple Crumble

Apple crumble – and the smell of it cooking – is one of the most wonderful things about October. This healthy version uses dessert apples rather than tart cooking apples, meaning no sugar is needed for the filling to taste sweet.

Serves 4

INGREDIENTS

For the topping

75g oats

30g whole-wheat flour, gluten free flour, or millet flour (do not use coconut flour)

25g chopped pecans

1 tsp ground cinnamon

2 tbsp pure maple syrup/Sweet Freedom

25g unsalted butter, melted

For the filling

750g chopped red apples (Fuji are ideal but Gala and Braeburn apples would work as well)

2 tbsp cornflour

1 ½ tsp ground cinnamon

⅛ tsp ground nutmeg

METHOD

  1. Preheat the oven to 180˚C, and grease an 8”-square pan.
  2. To make the topping, combine the oats, pecans, flour, and cinnamon in a small bowl. Make a well in the centre and pour in the maple syrup//Sweet Freedom and melted butter. Stir until fully incorporated. If it’s a bit dry, add water in sprinkles until it’s the consistency you want. The wetter it is the crunchier it will be.
  3. For the filling, mix the apples with the cornstarch, cinnamon, and nutmeg in a large bowl until completely coated.
  4. Transfer the filling to the prepared pan, and gently press down with a spoon. Sprinkle evenly with the topping (The topping tends to clump, so try to break it up into fairly small pieces). Bake for 50-60 minutes or until the apple pieces are tender. The juices will start to thicken as the crumble cools.

 

 

Chilled Asparagus and Almond Soup

The combined goodness of antioxidant-rich asparagus and protein-packed almonds makes this a superfood soup. Enjoy hot or chilled, just don’t skimp on the lemon zest – it really lifts the creaminess and richness.

Serves 4

INGREDIENTS

100g flaked almonds   

1 small onion, roughly diced
1 large leek, roughly diced
1 tsp olive oil
1 large garlic clove, roughly diced
2½ tsp fresh tarragon, chopped (or 1 tsp dried)
600g asparagus, trimmed
1¼ litres vegetable stock
2½ tsp fresh lemon juice
Salt and black pepper

For the topping

½ tsp lemon zest
½ tbsp extra virgin olive oil

METHOD

1 Toast 25g of the almonds in a dry, large saucepan and set aside for garnishing later.
2 In the same pan gently fry the onion and leek in ghee for 5 mins until softened, but not browned. Add the garlic and tarragon to the pan and fry for another minute.
3 Prepare the asparagus by snapping off the woody ends. Add the spears and remaining 75g almonds to the pan. Stir, add a pinch of salt and black pepper, then add the stock.
4 Simmer gently for 5 mins, with the lid on, until the asparagus is tender.
5 Remove from the heat and add the lemon juice. Blend carefully, in batches if necessary. Taste and adjust the seasoning.

Courtesy of Hemsley + Hemsley