Slow and Smokey Bean Chilli

Hands down, this is THE nicest bean chilli I have ever made or eaten. Huge statement I know. but even people who don't like beans have enjoyed this! Don't be put off by the long list of ingredients, it's a one pot dish that can be cooked on the hob or left to bubble in a slow cooker.

This recipe is free from; Gluten, Dairy and Soya and is packed full of protein. It reheats and freezes really well, so works great for batch cooking.

Smokey Bean Chilli (Serves 6)

Ingredients

400g Borlotti beans                            400g kidney beans
400g black beans                                400g tin chopped tomatoes

250ml tomato passata                         2 tbsp BBQ sauce
1 tbsp tomato puree                            600ml chicken stock (use vegetable for Vegan option)
1 tbsp chilli puree                               2 garlic cloves, crushed

1 large white onion, diced                 
3 sweet potatoes, peeled and cubed
2 carrots, peeled and cubed
1 red pepper, deseeded and diced
65g chorizo, finely chopped (Omit from recipe for vegan option)
Frylight

2 tsp dried chilli flakes                        1 tsp cinnamon
2 tsp oregano                                       2 tsp cumin
2 tsp smoked paprika                          Salt and Pepper

Method

1. Heat a little frylight in a large pot, add the onions and garlic and fry for several minutes until soft and translucent. 
2. Add all the spices and chorizo to the onions and stir through well, cook for 2 minutes until the chorizo is soft. Add the tomato and chilli purees and stir for a further minute. 
3. Pour in your chopped vegetables and mix through the spices. 
4. Pour in the stock, chopped tomatoes and passata, followed by the BBQ sauce. 
5. Rinse and drain all the beans, then add to the pot and gently stir to combine all the ingredients together. Season well. 
6. Put the lid on the pot and bring to the boil, then reduce. 
7. Cook on a low simmer for 2.5 hours, stir once an hour. (This may need to cook longer in a slow cooker)
8. Taste the sauce and season if necessary, before you serve. 

You could serve the chilli with rice or a jacket potato, or for a low carb option, you could make cabbage tacos. 

Peel the leaves off of the cabbage and microwave for 2-3 minutes to steam until soft enough to roll. 

Green lentil and roasted vegetable tray bake (GF, DF, Low Fat)

Serves 2-4 (Make it go further by serving with boiled new potatoes)

This Mediterranean feel lentil dish is a really filling main or an excellent side dish. I served it with pan fried, smoked mackerel, but it can work well for a variety of meats and fish or alternatively as a vegan main, accompanied by quinoa and salad. 

Ingredients

180g dry, green lentils (washed)

1 aubergine, cubed

1 red and 1 green pepper, deseeded and diced

2 tomatoes, quartered

2 red onions, roughly diced

2 courgettes, cubed

200ml passata

2 handfuls fresh kale

1½ tsp paprika

2 tsp oregano

2 tsp basil

1 ½ tsp garlic granules

Frylight

Seasoning

Method

1. Place all prepared vegetables (excluding kale) in a roasting dish. Spray a little frylight over the vegetables; evenly scatter your herbs, garlic and then season. Mix the vegetables through to get an even coating.
2.  Cook in a preheated oven for 30 mins until soft and slightly charred at 190 degrees C. Stir half way through cooking.
3. Place your washed lentils in to a large pan and cover with 1.5 ltr water.
4. Bring the lentils to the boil and allow them to boil for 10 minutes, before reducing to a simmer and cook for 25 minutes. Drain and set aside.
5. Remove the tray from the oven, add the lentils, kale and passata and season. Stir well.
6.  Return the tray to the oven for a further 10 minutes.

Raw Slaw (GF and low fat)

Serves 6

This is a summer staple in my fridge. It’s gluten and lactose free and is much lower in fat and higher in flavour than standard coleslaw. I use it as a side to many cooked meat dishes and to lift salads. It’s also great for buffets any time of the year, when you have plenty of mouths to feed. It will keep well in the fridge for about 3-5 days. 

Ingredients

1 white cabbage, finely shredded

1 red cabbage, finely shredded

3 medium carrots, grated

1 red onion, finely diced

2.5 tbsp low fat, lactose free, plain greek yoghurt

2 tbsp lighter than light mayonnaise

1.5 tsp wholegrain mustard

seasoning

Method

1. Place all the prepared vegetables in a large Tupperware box which has a seal tight lid.
2. In a bowl, mix the wet ingredients together.
3. Add to the vegetables and mix with a spatula to combine and fully coat all the vegetables.
4. Season and mix to taste.

Fusion Prawn Curry (GF, DF)

Serves 2-3

With some inspiration from Masterchef this week, I created a fusion take on a Massaman curry to work well with seafood and sweet potatoes rather than the traditional beef and king Edward version we’re used to seeing. It's a creamy curry with a zingy and nutty flavour. I used reduced fat coconut milk to take away some of the calories.

Ingredients

100g frozen, cooked king prawns

3 small sweet potatoes, peeled and diced

1 courgette, diced

2 white onions, finely diced

1 red and 1 yellow pepper, deseeded and diced

1 tsp crushed garlic

1 can (400ml) reduced fat coconut milk

2 tbsp satay sauce

1 tsp tomato puree

1 tsp fish sauce

1.5 tsp medium curry powder

1 tsp cumin

1 tsp dried chilli flakes

½ tsp turmeric

Frylight

Method

1. Put your sweet potato cubes on a tray and cook in a preheated oven at 200 degrees C for 20-25 mins until slightly browned.
2. Heat a little frylight in a large pan which has a lid. Fry the onions until soft, reduce to a medium heat and add the garlic and spices. Add a dash of water and stir the spices through for a minute. Add the tomato puree and stir through.
3. Place the peppers and courgette in to the pan and coat in the spice mixture. Add the satay sauce and fish sauce and stir through.
4. Pour in the coconut milk, stir well and place the lid on top. Allow to simmer for 10 minutes.
5. Once cooked, add the sweet potato chunks and frozen prawns to the curry. Replace the lid and allow the curry to poach the prawns for 3-5 minutes.
6. Serve with fresh kale and rice. 

Light & Fluffy Pancakes (GF, DF and Low Fat)

This recipe is a sweet and satisfying treat  for a weekend brunch with family. One that everyone can enjoy without it ruining your healthy eating attempts.

This basic recipe can be adapted depending on what you fancy. I have included a few tips at the end for variations which are tried and tested, including a vegan option.

Light & Fluffy Pancakes (Makes 6-8)

Ingredients

135g gluten free plain flour
1 tsp bicarbonate of soda
pinch of salt
1 egg OR 1 small banana, mashed (Vegan option)
130ml unsweetened almond milk
1 tsp runny honey OR agave nectar (less calories and Vegan)

1. Sieve the flour and bicarbonate in to a bowl and add the salt. 
2. In a separate bowl, whisk the egg and milk together with a fork to combine, add the honey and whisk again, then pour in to the flour mixture. 
3. Whisk the full pancake mixture together and set aside to rest for 10 minutes. 
4. Heat a non-stick pan and spoon in 2 tbsps of mixture at a time. 

5. Swirl the pan slightly to spread out the mixture so that the pancake is roughly 10cm in diameter.

6. Small bubbles will appear across the surface, that's when you know it's time to flip over. You can then watch as the pancake fluffs up!

7. Set your pancake aside and repeat with the remainder of your batter. 

Ideas for toppings:

• Agave nectar or maple syrup (With crispy bacon if you like a savoury and sweet take on things)
• Blueberry Compote (In a saucepan, cook down blueberries with a tbsp icing sugar and a drop of vanilla essence.)
• Toasted and crushed hazelnuts, sliced banana and dairy free chocolate sauce
• Lactose free greek yoghurt, milled linseed and chia seeds

Tips:

• I often make a chocolate version by adding a tbsp of cacao powder in to the flour mixture
• I sometimes like to add the milled linseed in to the mix to add more texture and fibre before cooking the pancakes. 

Veggie Ideas-Aubergines, Lentils and beans oh my!

I've had a few requests for more Vegetarian and Vegan dinner ideas lately, so here are a few I rustled up mid week.

Stuffed Aubergines (Serves 2)

1. Slice 2 aubergines length ways, score the flesh with a knife and then carefully cut out the centre, dice and set aside. Lay the aubergines in a tray, spray some frylight in to the shell and season. Place in an oven at 200 degrees C.
2. Finely dice a red onion, a courgette and a yellow pepper. In a large pan, fry off all the chopped vegetables in a little frylight with a tsp crushed garlic until soft. 
3. Stir in 200ml tomato passata. Add a tsp smoked paprika, oregano and basil and season. Sprinkle in 1/2 tsp chilli flakes and allow to simmer for 5-10 minutes on a low heat. 
4. Carefully fill the par baked aubergine shells with the vegetable mixture, sprinkle some yeast extract flakes across the top and put back in the oven for 20-30 minutes until cooked through. 

Aubergine, Courgette and Lentil Bake with trimmings (Serves 4)

1. Using a mandoline, thinly slice one aubergine and 2 courgettes length ways. In a frying pan, use a little frylight and lightly brown off the vegetable slices to soften, season and set aside. 
2. Dry fry a diced red onion with a tsp crushed garlic until soft. Add a tsp tomato puree and a tbsp water. Pour in a can of cooked green lentils (drained and washed)
3. Finely chop a handful of sundried tomatoes and add to the mix. 
4. In an oven proof dish, layer your vegetables and lentil mix alternating until the dish is full.
5. Place in a preheated oven at 220 degrees C for 25 minutes. 
6. Toast two slices of gluten free, brown bread and blend in a mixer to make breadcrumbs. Mix in 2 tsp garlic granules and 2 tbsp yeast extract flakes. Sprinkle evenly across the top of your vegetable bake and return to the oven for 5-10 minutes until browned. 

Roast Potatoes

1. Peel and quarter 4 medium potatoes and place in a pan of cold water. Bring to the boil and then simmer for 10 minutes. 
2. Drain and shake about in a colander to fluff up the edges of the potatoes. Return to the pan. 
3. In an oven proof dish, measure out 3 tbsp vegetable oil and heat in the oven for about five minutes.
4. Whilst this heats up, sprinkle 2 tbsp gluten free plain flour in to the pan of potatoes and season. Shake the potatoes around to ensure they all get a covering. 
5. Carefully take the preheated dish out of the oven, add your potatoes and return to cook for 20 minutes. 
6. Every so often, turn the potatoes to ensure all sides brown nicely. 

Green and broad beans

1. Heat a non-stick pan and pour in frozen green and broad beans-Enough to serve four. 
2. Season and scatter across a tsp garlic granules, oregano and basil. 
3. Stir regularly until the beans gain colour and are al dente to taste.

Spicy and Sweet Vegetable Curry (Serves 3)

1. Dice the following vegetables in to even sized cubes/pieces; 1 large red onion, 1 yellow pepper, 1 green pepper, 2 courgettes, 1 head of broccoli. 
2. Heat a tbsp vegetable oil in a large, heavy set pan. Saute the onion with a tsp crushed garlic until soft. 
3. Add to the pan; 1 tbsp medium curry powder, 1 tsp cumin, 1 tsp paprika, 1 tsp chilli flakes, and a tsp of crushed ginger. Mix through for the spices to release their flavour. 
4. Add 1/2 tbsp tomato puree and a splash of water to stop the spices browning. 
5. Pour in all the chopped vegetables and mix through the spice mix. Cook the vegetables for 5-7 minutes, regularly stirring until softened. 
6. Pour in a tin of chopped tomatoes. Fill the empty can 3/4 full with water and pour in, season the dish and bring to the boil. 
7. Reduce to a simmer, cover the pan and allow to cook for 10 minutes. 
8. Serve with fluffy pilau rice or fresh spinach. 

Creamy Mushroom Risotto (VEGAN & GF)

Dairy free Risotto that still has a rich and creamy texture takes time and patience. As with any risotto, you need to slowly cook the rice, gradually add the stock and be generous with the seasoning.

This method can be used for lots of different risottos, whether it be plant based, seafood or a meat dish; the cooking of the rice is basically the same each time.

Mushroom Risotto 

300g Arborio rice
300g chestnut mushrooms, sliced
1 white onion, finely diced
2 garlic cloves, crushed
1 tbsp gluten free Worcester sauce
4 tbsp Yeast extract flakes
1.5 tsp dried oregano
1.5 tsp dried basil
1 vegetable stock cube
Salt and Pepper
Frylight

50ml soya cream (optional)

1. Heat a little frylight in a heavy based, wide pan. Saute the onion and garlic until soft. 
2. Dissolve the vegetable stock cube in a litre of boiling water. Keep this in a saucepan with a lid, on a very low heat next to the frying pan.
3. Reduce the heat a little on the onion and pour in your dry arborio rice. Stir with a spatula to coat the rice. Stir regularly for about 3 minutes. 
4. Add a ladle of the vegetable stock and stir through the rice, which will gradually absorb the liquid. Keep adding the stock, one ladle at a time and stir regularly to help it along. The rice needs to keep cooking and absorbing liquid for about 25 minutes on a simmering heat. 
5. Season the rice. 
6. In a separate frying pan, heat some more frylight and add the mushrooms. As they start to brown, season, add the herbs and Worcester sauce. They should take roughly 5-7 minutes. 
7. If you are using the soya cream, add this to the mushrooms and stir through, then set aside. 
8. Taste the rice to see if it is cooked, it should be al dente with a slight bite to it. 
9. Add your cooked mushrooms and yeast flakes, stir through on a low heat for the ingredients to come together.

I served mine on a bed of spinach leaves and with a drizzle of balsamic glaze. For the meat eaters out there, this works really well with diced, chicken breast.