Category Archives: Healthy

Oat milk for smoothies

I wrote about making almond milk some years ago, and whilst I love almond milk, it’s expensive. We drink a lot of smoothies in our house, and I usually add some sort of non-dairy milk to them. Not because I don’t have dairy – I do, and how! – but I just prefer nut/oak milks in my smoothies; so, in an attempt to make something cheaper,  and to avoid shop-bought ‘mylks’ I tried making my own oat milk. Plenty of people do and it’s so simple I urge you to give it a try.

The basics is one part oat flakes to four parts water, and then, depending on taste and how much you make you can add some vanilla extract, a pinch of salt, or a date for a bit of sweetness. If you use one cup as the measurement, I use a teaspoon of vanilla extract, one date, half a teaspoon of salt. So you can increase or decrease those measurements to suit the quantity you make. But, increasingly I make it using just oats and water. I make it about 1L at a time (I make mine quite thick and then dilute with water at point of making) so it’s pretty fresh. It keeps for a few days in the fridge. It might need a shake/stir before using.

Take your one part of oats (say one cup, in fact I use my 1/3rd cup measurement as that is what works for my bottle), add four parts water, blend for 30-60seconds depending on your blender. You can strain it in through a fine cloth (I do) or in fact just use as is. I don’t find there’s much left behind in the cloth but I do have a ‘super blender’, which basically turns oats to dust.

I felt so disproportionately pleased with myself for saving money making this, I went out and bought a fancy bottle to put it in, thereby completely wiping out this week’s savings.  But I think the presentation is important…

 

Vegetable lasagna: chargrilled courgettes with a multitude of greens.

I’m actually on deadline for two pieces as I start on this. But what the hell. I see it as a warm up.

Every day I look for healthy things to make my family. And if the quest for healthy things is satisfied, my children will invariably not be impressed. The reaction to this was “but where is the pasta” followed by “it isn’t actually half bad”. My youngest – the harshest critic and who would, like her nonno, live off bread and Parma ham if she were able to – ate some. I can’t say she was a fan.

But I thought this was delicious and satisfies that urge for something healthy but tasty. And it has almost a kilo of green leafy stuff in it.

It’s adapted slightly from a Donna Hay recipe. I just love Donna.

Ingredients

About six courgettes, sliced lengthways. Not too thick, not too thin. You’re going to chargrill them.

Lots of extra virgin olive oil but not that super expensive stuff

An onion, chopped up so tears stream down your face

2 x clove of garlic, chopped small (I can’t bear to crush them)

A small bunch of oregano chopped up

Salt and pepper

About 300-400g kale, trimmed of the big thick stems in the middle – rinsed

About 300g spinach – rinsed

500g or thereabouts of ricotta

15g fresh parsley finely chopped (either sort)

Rind of an unwaxed lemon

About 100g of grated mozzarella

About 100g of grated parmesan – like with the mozzarella I do it by eye and depending on size of container.

(quantities of cheese don’t have to be super exact but don’t veer off too much. Don’t sweat it if you only have 80g of each, say).

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Before the oven

 

What you do

I do love a recipe you can make in stages and this is one such. First you oil each side of the courgette slices and chargrill them.

[I use a griddle pan which I bought years ago. It’s a Le Creuset one and it’s big and rectangular shaped and you lay it across two rings. I use it for so many things: not just veg but also making toasted sarnies. I also have a griddle ‘press’ that I used to press things down on. I just looked and my Le Creuset griddle costs £160 now! But I bought it nearly 20 years ago and it’s still going strong so it is worth it on a per use basis. The press I have is something like this.]

So griddle the slices until they are marked and a bit cooked through. Put to one side. If you plan to make this later you can just put it in a lidded Pyrex and put in the fridge, otherwise just keep on a plate until you are ready to assemble.

Then you chop the one onion with the two cloves of garlic and gently saute with the handful of oregano and a little olive oil. I add the seasoning at this point:  a good pinch of sea salt and some black pepper which I always angrily grind over food, as if in a fury. When the onion is translucent set the mixture to one side. Or put it in the fridge until needed.

Now you blanch the spinach and kale and you will think “how can we eat all this green veg?” but you can because it will reduce down. What I do is blanch it, drain as best I can, then I whizz the lot up (in batches unless your food processor is ginormous) in a food processor, and then I sit it over a fine sieve atop a bowl and press down with a potato masher. Because I make this in stages, and not in a great rush, I sit it over a fine sieve over a bowl for an an hour or so. You don’t have to whizz it up, it’s perfectly fine as it is, but you will need to carefully drain it in some way. You could sandwich it between two tea towels you don’t much care about. You then mix the drained veg with the onion and garlic and herbs. What I do is add it to the pan this is in, and for a few minutes just gently steam any remaining water out of the veg.

At some point you introduce to each other, via a fork: the ricotta and the lemon rind and the parsley.

So you now have essentially three things: courgettes, ricotta mix and veg/onion mix which you can assemble now or store for later.

It’s hard to say what size dish to use. Within reason you can use a normal family-supper sized dish. But I favour a square one that is about 25/26cm. Lightly oil the bottom, then when you are ready to cook you preheat oven to 220C.

Start with a third of the courgettes. On top of this put a half the ricotta, then half the greens, then sprinkle on a third of the cheeses.  Repeat and end with a layer of  courgettes and the last of the cheese. Mine was crammed to the top so I put it on a baking sheet in case it erupted (it didn’t). Cook for about 12-15 mins until golden and bubbling and crisp on the top. I didn’t taste it during making it and honestly expected something pretty healthy but bland. Well, no. It was really delicious. I served it with a crisp green salad made with a sharp dressing. Half of it fed four of us, but I suspect for people with larger appetites it won’t go so far.

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A cross section

Spiced carrot and lentil soup

This is one of those soups that is so much more than a sum of its parts.  (A bit like this chorizo and red lentil soup one is, too.) It’s also perfect for this time of year when you’ve been in elasticated waistbands for the last two weeks and dread structured clothing. And yet you can’t stop eating, as if hiding evidence.

It’s so easy to make. I chuck it all into the slow cooker at about 2pm, not that it needs slow cooking, but it just makes it even easier. Put it on low and then we eat it at about six  o’clock after a quick whizz up with the stick blender. No need to grate the carrot, I just chop mine into pieces.

The recipe is here on the BBC Good Food site.

Peanut butter and date protein bars (with a bit of chocolate on top)

These came about after a desire to find something in the supermarket that was, basically, just dates and a nut butter. Because that is something I crave post-workout. I also wanted something which was as delicious as the protein bars that my ex-trainer used to get me which used to be so tasty I daren’t look at the ingredients, but they were also so filling that, with a glass of water (you should always drink a glass of water with protein bars) they’d often see me onto the next meal.

Then one day, I saw that Donna Hay published a recipe for something called peanut butter choco-coconut protein bars and I adapted them. I now make these regularly and eat them post work out, or if I haven’t got time for a meal (which is rare but does sometimes happen) or if I just fancy a little treat during the week when I try to really watch what I eat (one has to be realistic and these hit the I need a treat button without making me feel like I’ve fallen into the abyss of unhealthy eating). They also don’t make me crash, blood sugar wise and I would now, honestly, have these over pretty much any chocolate bar.

You can experiment with the amount of protein powder you put in – I did and I put more in than Hay originally suggested. But if you do that, I recommend you do so in 10g increments.

This is what you need:

260g fresh Medjool dates. You can use others but these really do make the best bars. If you use dried dates, rehydrate them in boiling water for half an hour before use, then drain them.

25g raw cacao powder

100g salted peanuts and 40g of unsalted, raw, cashews (or use half and half, depends on how big you want the salted peanut hit to be). You can of course use 140g of any nut you want, roasted or raw. A few extra nuts if you want to chop and sprinkle on top

Two tablespoons of peanut butter (or any nut butter)

50g desiccated coconut

35g unflavoured protein powder (I use an organic whey protein powder)

1 teaspoon of vanilla extract

45g cacao nibs

150g dark chocolate, melted

What you need

You can make this in a round cake tin – about 8/9″ would be ideal. I make it in my square cake tin which is 20cm. You might prefer the bars thicker but I like them like this. 20cm square is about as big as you want to go, any bigger and you’ll struggle to have enough chocolate to coat all the top – it just covers it as it is, but is still plenty, if you see what I mean.

Whatever tin you use, line with baking parchment.

Place everything except the cacao nibs and the dark chocolate (which you need to melt, for the topping) in a food processor and blitz til it’s all amalgamated – about one or two minutes. Right at the end, add the cacao nibs and blitz a couple more times.

Press this mixture into your prepared cake tin. Put it in the fridge for at least 30 mins.

Then you melt the chocolate either in the microwave or in a bain marie arrangement, and spread over the top. Add some chopped peanuts (or whatever nuts you are using) on the top if you like. Sometimes I do, sometimes I don’t. As I said, in my 20cm square tin it’s just enough to cover. You don’t really want to up the chocolate, as then it becomes all about the chocolate and turns this from an interesting, not totally nutritionally devoid treat into something else…

Refrigerate until you need them, which will be soon. Cut into whatever shape you like. I do long thin bars, little squares or if I want to pack it in my bag for a meal replacement (which I would only do in emergencies) or a good snack later, I cut it into a bar shape and take it in my bag wrapped in foil and then eat it feeling really smug and happy.

They keep for at least a week in my house and have never been around longer than that.

 

Cacao, banana and walnut bars: good for breakfast or post work out.

To my mind, no-one does ‘healthy but delicious snacks’ better than Donna Hay. I’m really not interested in mixing together linseeds and dates and other such stuff if the result is something you might have found in a health food shop circa 1974.

What I love about Hay and her recipes, is that there are no really contrived ingredients, no-one is pretending they are a substitute for broccoli, but if you want something a bit better than a sugar-laden cereal bar, she comes up with the goods.

I adapted these because I just didn’t agree with the number of dates she originally put in (200g) and although I think I have a sweet tooth, it’s evidently not that sweet.

Anyway. I cut these into squares. They freeze brilliantly. They are tasty and nutritious and the sugar hit from the dates and bananas is balanced by the cashews.  I eat them when I want something a bit chocolatey and quick and they have also served as an emergency lunch – with a green smoothie – when I’ve had no time and had to go straight to an interview. I know this makes me sound really virtuous and you know what? I am during the week. At the weekend I can eat whatever I damn well please.

You need

225g cashews, raw (although might try them anon roasted)

120g dessicated coconut

300g ripe bananas (about three)

150g fresh dates, pitted

2 teaspoons of vanilla extract

35g raw cacao powder

half a teaspoon of bicarbonate of soda

2 tablespoons of cacao nibs

50g chopped walnuts

Method

Oven to 180C. Line a square 20cm tin with baking parchment.

Place everything, save for the walnuts and the cacao nibs, into a food processor and blitz the buggery out of it – Hay recommends 5 minutes I can’t remember how long I did it for. At the end, add half the cacao nibs and pulse a few times.

Shove the mixture into the tin, pressing down with your hands or the back of a spoon and sprinkle on top the remaining cacao nibs and chopped walnuts.

Cook for 25 minutes or thereabouts. Cool, the refrigerate and cut into required shape. Keeps for about a week in the fridge but as I said, I keep half, freeze half and they froze beautifully.

Pork and prawn noodle stirfry with lots of veg

This dish is a rare thing in our house, something which is healthy and which everyone likes. Granted, my youngest picks out the prawns, but otherwise we all eat this and it’s insane the amount of veg we seem to consume without complaining.

You can make this with any sort of noodle – cooked separately and added at the latter stages. If you use soba – which I do, sometimes – cook them carefully and rinse in cold water before adding, as otherwise they stick together. I do have ‘straight to wok’ noodles in the cupboard for this dish as it makes the whole thing ludicruously easy. Other than the chopping – which you could do in advance.

It’s adapted from a Delicious magazine recipe. I add more veg and omit the chillies.

You’ll need

Two teaspoons of olive oil

300g of free range, good pork mince

Three quarters of a teaspoon of Chinese five spice powder

Two and a half teaspoons of curry powder

180g (I confess here I just tend to add whatever the packet contains) prawns – if raw cook them for a bit longer, until pink. If already cooked add at the end as stipulated.

About 150g carrots which I julienne, but you can slice thinly

(a red chilli if you want to use it)

300g or thereabouts of ready cooked or straight to wok noodles

250g pak choi or other green veg – I find very thinly sliced button hole kale is really good here

2 courgettes, julienned or thinly sliced

Four spring onions, sliced thinly

One and a half tablespoons of soy sauce

This is what you do

Have everything ready for one and don’t make the mistake I did first time round…

Heat the oil in a wok on high, cook the pork mince for about 2-3 minutes, until browned. Now turn the heat down and add the spices, stir fry and cook for a couple more minutes.

Now add the veg in the order it takes to cook. So I add the green veg first, cook for a couple of minutes with the prawns if raw, then the carrots, courgettes and finally the prawns if they are already cooked. (Add the chilli here if you are using it, it should be thinly sliced.) Stir fry everything for a minute or two.

Then add the ready cooked noodles with two tablespons of water and the spring onions and just before you serve  – which is immediately – you add the soy sauce.

This feeds four big eaters, slightly more if you are more restrained about it.

 

Chestnut marmalade muffins (gluten, wheat, dairy free but don’t let any of that put you off)

These are adapted from a Hugh Fearnley-Whittingstall recipe (from his book Light & Easy). The original calls for 75g coconut oil, which I just find too much, and 75g runny honey, which I’ve eased back on just ever so slightly. His recipe also says cook for 25 mins, but mine are done at 17.

It calls for chestnut flour – which isn’t cheap, nor madly readily available. But is delicious and so filling. Don’t be tempted to buy it in bulk, it doesn’t keep for very long.

And you really need an electric whisker unless your arms are super strong. If they are, all respect to you.

These are just so delicious though, and gluten-free if that’s important to you. I love anything to do with chestnuts as it reminds me of my Pa.

Note these make ten. I’ve been making these for a few years now and every time, with my 12-bun tray, it catches me out.

125g chestnut flour

A pinch of salt

2 teaspoons of baking powder

125g marmalade

2 large eggs

70g runny honey

half a teaspoon of vanilla extract

50g coconut oil, melted and cooled.

Pumpkin seeds to sprinkle.

 

Preheat the oven to 170. Line a muffin tin with…muffin cases

Combine the flour, salt and baking powder and set aside.

In a food mixer with whisk attachment, put the eggs, honey and vanilla and whisk for, frankly, ages. But about eight minutes. Until the mixture is like a thick mousse and the beaters leave trails when you lift them out.

Now gently and slowly, with the mixer running, spoon in the flour mixture and when all is incorporated whisk again for a few minutes. The mixture will go down to a batter-type one. When done, trickle in the melted coconut oil with a tablespoon of water and whisk for half a minute more. Take off from the mixer and just with a spoon fold in the marmalade.

Spoon the batter into the TEN muffin cases. They won’t come up all the way, that’s how it should be, about 2/3 full. Sprinkle on the pumpkin seeds and bake for  about 20 mins – check after 15. They should be golden and bounce back when you touch them. Depends on your oven of course.