The Real Nutritionist

Good health through real food

Recipe: Easy Moroccan Chickpea Stew

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Easy Mid-Week Meal – Gluten-free | Dairy-free | Nut-free | Vegan
Moroccan Spices

This is a quick and easy family meal to make – great for Meat-Free Mondays! The chickpeas are a great source of plant-based protein and fibre. Serve with veggies on the side, or add to the stew during the cooking process – grate first to cook quicker!

I’m always on the hunt for easy, quick recipes that the kids will enjoy too. This recipe is pretty forgiving, so you can switch around the spices if you don’t have some of these in your spice rack. Try cinnamon, paprika, cumin, ginger and cloves for an alternative Moroccan flavour. Ready in 20!

Easy Moroccan Chickpea Stew

Time: 20 minutes | Serves: 4

What you need:

  • 1/2 cup vegetable broth/stock
  • 2 onions (medium, diced)
  • 2 cups chickpeas (cooked, rinsed) or 1 tin chickpeas, drained
  • 1 1/2 tsp sea salt
  • 1 tsp turmeric
  • 1/2 tsp cinnamon
  • 1/2 tsp cardamom
  • 1/4 tsp cayenne pepper or paprika
  • 3 tomatoes (large, diced) or 1 tin chopped tomatoes
  • 1/2 cup parsley
  • 1/3 cup pitted Medjool dates (chopped)

What you do:

  • Add the stock and the onions to a pot over medium heat. Cook for about 3 minutes until the onions begin to soften.
  • Add the chickpeas, salt, turmeric, cinnamon, cardamom, and cayenne pepper. Continue to cook for 3 more minutes.
  • Add the tomatoes, parsley, and the dates to the pot and stir to combine. Reduce the heat to medium-low and cover the pot with a lid. Cook for 10 minutes, stirring occasionally.
  • Divide between bowls and enjoy with a side of steamed vegetables and quinoa, rice or mashed potato.

Enjoy!

Lucy x

P.S. Photos to come!

Recipe: Sweet Paprika Chicken Tray-Bake

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Easy Mid-Week Meal – Gluten-free | Dairy-free | Nut-free | Tomato-free
Chicken Tray-Bake

This easy chicken tray-bake is a fabulous midweek meal to throw together quickly, pop in the oven and have a family-friendly meal ready to go less than half an hour later! Full of sweet flavour, it’s a crowd pleaser. A great source of fibre, carbs, protein and healthy fats, plus you can switch up the veg options for whatever is in season. AND 2-3 serves of your daily veg!

As we begin to settle into some kind of ‘routine’ (well, some days we do) in the UK, one of my biggest challenges is getting a meal ready whilst my two girls desperately want me to play tea parties/Elsa and Anna/hide and seek. In our last house, we had an open-plan kitchen-diner with a door straight into the lounge. This made it easy for the girls to play in and out of the kitchen and be near me whilst I prepped dinner. Don’t get me wrong, it was still a challenege, but I could find something to distract them long enough to get dinner ready.

In our current (short-term!) home, the kitchen is much smaller, and the lounge is along the hallway, so the girls evidently don’t feel close enough to me when I’m cooking and they’re playing! And there’s not enough room in the kitchen for them to play, without me tripping over them (trust me, they try…the kitchen usually ends up as some kind of temporary storage room for the toy pram, giant bunny, and what ever big toy they can find!).

I’ll get to the point. Sometimes (or often) we need a meal that is either
super fast to cook up, easy to throw together and chuck in the oven to do its thing, or both! This meal is the latter really. Especially if you cut the chicken breast horizontally to create two thinner pieces. Give it a go and see what you think!

Sweet Paprika Chicken Tray-Bake

Preparation: 10 minutes | Cooking Time:  35 minutes | Serves: 4

What you need:

  • 300g butternut squash/pumpkin, cut into thin wedges or slices, skin on
  • 3-4 chicken breasts (depending on size), sliced horizontally
  • 1 onion (brown or red), cut into wedges
  • 3-4 cups of green vegetables – I used brussel sprouts and asparagus
  • 1/2 lemon, cut in half
  • 1 tsp smoked paprika
  • 2 tbsp honey/fruit syrup/maple syrup/other syrup alternative
  • A few sprigs of thyme (or 1 tsp of dried thyme)
  • Olive oil
  • Sea salt and pepper

Mustard Mayo

  • 4 heaped tbsp mayonnaise
  • 2 tsp Dijon mustard (more if you like more of a kick)
  • 2 tsp honey/syrup (as above)
  • 1/4 lemon, squeezed

What you do:

  • Pre-heat the oven to 180oC fan/200oC/gas 6
  • Place the squash or pumpkin slices into a large roasting tin, drizzle with a little oil and rub in so they are coated, and place in the hot oven for 10 minutes whilst you prep everything else.
  • Prep the other ingredients whilst the squash is cooking – slicing the chicken, lemon and other vegetables.
  • After 10 minutes, remove the roasting tin from the oven and add the chicken, onion, and green vegetables. Squeeze the two lemon slices over the chicken and add the slices into the tray.
  • Drizzle some olive oil over the chicken and vegetables. Drizzle the honey/syrup and sprinkle the paprika over the chicken. Add the thyme and a good pinch of salt and pepper.
  • Return the roasting tin to the oven for 20-25 minutes, depending on the thickness of the chicken, until cooked through.
  • When ready, remove the roasting tin and let the chicken rest for 5 minutes before serving. During this time, combine the mustard mayo ingredients together in a bowl and serve with the chicken and veggies!

Enjoy!

Lucy x

Recipe: Easy No-Nut Oaty Bars

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Dairy-free | Nut-free | Vegan | Gluten-free option | Refined sugar free

These super-food chewy oaty bars are a fabulous source of protein, fibre, healthy omega-3 fats and a whole range of vitamins and minerals. Containing only natural fruit-based sugars, and several ingredients that help balance blood sugar levels, you can be sure they won’t give your kids (or you) a sugar spike. Instead you’ll get a slow-release of energy to see you through the afternoon! Perfect for the school lunchbox!!

No-nut Oaty Bars

Since arriving in the UK 6 months ago, life has been a bit topsy turvy, and home baking healthy snacks for the girls has kinda gone out the window. There’s something about having your own kitchen, pantry, ingredients, space, time…. So, any baking or making mojo went out the window, and in its place came convenience foods – the healthiest ones I could find in the store, admittedly, but still not my day-to-day ideal.

As a result, my four-year-old has become rather fixated with oaty bars. I have been meaning to make some myself so that I can feel confident they are getting a dose of nutrient-dense goodness, especially since we finally moved into our own place at the end of November. But what with pregnancy fatigue (it’s kicking my butt!) and the whirlwind that was December, it’s taken me until mid (ok late-ish) January to finally put these together.

Now, they should be pretty quick to make – I took a bit of a guess at 15 minutes prep time – but if you enlist the help of your four-year-old and almost-two-year-old, it will take you over an hour!! Can’t say I didn’t warn you… No, really, it makes for a fun Sunday activity 😉

Benefits

Oats are full of protein and fibre, providing a filling snack as well as slow-release energy. They can also help lower cholesterol, and improve blood sugar control.

Chia seeds are a fantastic source of protein and fibre, as well as omega-3 fatty acids and antioxidants. They also contain calcium, magnesium and a host of other vitamins and minerals. A teeny tiny food powerhouse!

Seeds are rich in B complex vitamins, essential for a healthy nervous system, as well as tonnes of other vitamins and minerals. They’re also a fabulous source of fibre, protein and healthy fats. They can help reduce blood sugar levels, cholesterol and blood pressure.

Cinnamon is another great ingredient to lower blood sugar levels, as well as a gorgeous flavour. It is loaded with antioxidants and anti-inflammatory properties (which reduces the inflammatory response in the body).

Tahini, or ground sesame seeds, are a fabulous nut replacement in recipes, great in both savoury and sweet dishes. Sesame seeds are a great source of calcium, and in comparison to the calcium found in milk and other dairy products, it is much more bioavailable to the body. Tahini is also full of healthy fats and amino acids (the building blocks of protein), vitamins and minerals including B vitamins, copper and iron. And yet another ingredient that regulates blood pressure and cholesterol.

No-Bake No-Nut Oaty Bars

Preparation: 15 minutes | Refrigeration Time:  2 hours | Serves: 16

What you need:

  • 9-10 Medjool dates, pitted and halved
  • ½ cup tahini
  • 1/3 cup fruit syrup (or maple syrup or honey if not vegan)
  • ½ tsp vanilla paste or extract
  • 2 ½ cups rolled oats (if needing to be 100% gluten free, use gluten free oats or quinoa flakes)
  • ½ cup mixed seeds
  • 2 tbsp chia seeds
  • ½ – 1 tsp ground cinnamon
  • ½ tsp sea salt
  • ¼ cup apricots, chopped, sulphite free ideally (these are the brown ones – the sulphites act to preserve the colour of the apricots, but aren’t so good for us)
  • For a different flavour combo: replace apricots with cacao nibs or chopped dark chocolate

What you do:

  • Prepare a baking tin (I used whatever I could find which happened to be around 27cm by 17cm, but slightly smaller would be better if you prefer thicker bars) – line it with baking paper.
  • Place the dates into a small saucepan with a little water (about halfway up the dates) and bring to the boil for about two minutes, until the dates are softened, and the water has mostly evaporated.
  • Add the dates to a food processor, along with the tahini, syrup and vanilla, and process until smooth (a minute or two).
  • In a large bowl combine the oats, seeds, chia seeds, cinnamon and salt. Add the tahini mix into the oat mix and combine well.
  • Pour the mixture into the prepared tin and spread into an even layer. Use a sheet of baking paper over the top to press down on the oat bars until firmly packed.
  • Place in the fridge for around two hours. Once set, remove and slice, and enjoy!

Combining the oaty bar ingredients, with a little helping hand…!

Do you use tahini in your recipes? What’s your favourite recipe that uses tahini? And let me know how you get on with these oaty bars!

Lucy x

Recipe: Pear & Raspberry Buckwheat Crumble

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This delicious gluten free crumble was created last week when I needed an easy dessert to take to my neighbours’ for dinner. My neighbour is Coeliac, so it’s particularly important that my desserts are 100% gluten-free for her! I had some pears and raspberries, oh and some raw buckwheat (as you do), so I used these to kick start my inspiration on what I was going to create. I often make them things I’ve never made before, which is quite a gamble – eg buckwheat crumble – but it always somehow works out okay, and this particular creation went down a treat! So much so, they asked me for the recipe so they could make it later in the week for their friends! Always a good sign…

Benefits

Buckwheat is a little misleading, as it’s not a wheat at all – in fact it’s a seed. So it’s completely gluten free, despite its name, and perfectly safe for those with Coeliac Disease. It’s a great source of fibre, protein and antioxidants, as well as several minerals like manganese, magnesium, iron, copper and phosphorus. It can be prepared in a number of ways, but toasting/roasting the groats (the whole grain) is a great way of creating a really crunchy texture. It’s best to soak the raw groats for as long as possible, preferably overnight (although 1-2 hours is enough if you’re not eating a huge quantity), which helps break down the phytic acid. This ensure better digestibility and easier uptake of the nutrients.

The almond meal (aka ground almond) provides protein, healthy fats, fibre, magnesium and vitamin E. The quinoa flakes are a further source of protein, and make a great alternative to oats which are often not 100% gluten free and therefore cannot be eaten by Coeliac sufferers (but otherwise feel free to substitute for rolled oats!). Chia is another source of protein, as well as Omega-3s and calcium. And the beautiful pear is a great source of fibre, as well as vitamins C and K, and minerals potassium and copper. So, basically, this is a super-healthy, nutrient-dense dessert to serve up!

When dessert is so delicious, you don’t get a photo until it’s half-eaten!

Pear & Raspberry Buckwheat Crumble

Time: Prep 15 minutes, Cooking 20 minutes – Serves 8

Ingredients
  • 1 kg pears, peeled and chopped into large chunks
  • 2 tsp stevia (optional – if pears are not yet ripe)
  • 2 cups raspberries (frozen are fine)
  • 1 cup raw buckwheat groats*, toasted
  • 1 1/2 cups almond meal (ground almond)
  • 1 cup quinoa flakes
  • 2 tbsp chia seeds
  • 1 cup coconut flakes
  • 2 tsp ground cinnamon
  • 2/3 cup coconut oil (or butter), melted

*When using raw buckwheat groats, place in a bowl of cold water and leave to soak overnight, or for at least an hour. Heat the oven to 180C. Drain the buckwheat and rinse in a colander. Lay the groats in a thin layer on baking paper on a baking tray (or two) and place in the oven for 15-20 minutes until dried and browned.

Directions

Place chopped pear in a saucepan – if unripe, add a cup of water, but if very ripe the pears will be juicy enough as they are. Place on a medium heat witha  lid and bring to the boil. Reduce heat and let simmer for 20 minutes. Add the stevia (optional) and raspberries, stir and bring back to the boil without the lid, until water has reduced to a more syrupy consistency. If the pear is very ripe, you may end up with a lot of liquid – just save this in a jug and serve warm with the crumble.

Meanwhile, mix the dry ingredients in a bowl, including the toasted groats. Add the coconut oil and combine.

Place the fruit in a medium-large sized baking dish, then layer over the crumble mixture. Place in the preheated oven for around 20 minutes, until the crumble topping starts to brown.

Serve warm with a dollop of plain yoghurt or cream. Enjoy!

Recipe: ‘Meaty’ Mushroom Stroganoff

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Vegetarian | Gluten-free | Dairy-free option | Vegan option

Despite the long-held belief that a balanced meal must equal “meat and two veg”, we carnivores actually benefit from having a meat-free meal once or twice a week. The reason behind this is that excess quantities of meat are known to have an acidic effect on the body. The body then tries to counteract this to maintain its pH level, which can lead to acidosis, and issues like osteoporosis, where bones let go of their alkaline minerals, calcium and magnesium, in order to buffer the acidity of the body.

This super-fast-stroganoff is a great way to incorporate a meat-free day into your week. With the mushrooms providing not only a meaty texture, but plenty of protein, even the biggest meat fans will be satisfied! Bonus – it takes next to no time to whip up, yet feels like a luxurious meal that you could happily serve to guests.

Fresh mushrooms are bursting with goodness

Benefits

Mushrooms are such a fabulous food. They contain, amongst other nutrients:

  • Selenium – an antioxidant, required for healthy thyroid function
  • Potassium -an electrolyte, important in keeping balanced sodium/potassium levels, and helps prevent high blood pressure;
  • Vitamin D – essential for bone and immune health, and mushrooms are one of only a few natural food sources! Be sure to cook mushrooms in some fat (butter or oil) to make the most of the vitamin D, since it is a fat-soluble vitamin and requires the fat to be taken up by the body.

Mushrooms are also a great source of protein, making them an excellent option for a meat-free meal.

Boost your meal – throw in some kale towards the end for an excellent source of fibre, protein, vitamins A and C (immunity), as well as vitamin K and manganese (both good for bone health and wound healing).

Mushroom Stroganoff

Preparation Time: 5 minutes | Cook Time: 15 minutes | Serves 4

Ingredients

  • Guzzle of Extra Virgin Olive Oil (approx. 1 tbsp)
  • Slab of butter (about 1 tbsp) – can replace with olive oil for vegan option
  • 2 garlic cloves, minced / 1 generous teaspoon of chopped garlic
  • 500g mushrooms, sliced – I used brown, but any will work
  • ¼ cup of red or white wine (optional) – can omit if you prefer, but the alcohol content will be cooked off
  • Pinch of pepper
  • 1 tsp paprika
  • 250ml stock – vegetable or chicken, and preferably good quality and fresh
  • 6-8 large kale leaves – tear off the stalk and into pieces
  • 150ml double cream (can substitute with coconut cream for dairy free/vegan option)
  • Handful of fresh chopped parsley

Directions

  • Heat a pan with the oil over a medium heat, then add the butter.
  • Once melted, add the garlic to cook for a minute, until aromatic.
  • Add the sliced mushrooms and toss until coated in butter, and cook for a few minutes.
  • Add the wine and increase the heat slightly so that the wine bubbles and reduces.
  • Add the pepper and paprika, then add the stock, stirring.
  • Once the stock is bubbling slightly, reduce the heat to a simmer, add the kale and stir in.
  • Add the cream and stir in. Remove from the heat and sprinkle the parsley over the top.
  • Serve with some brown rice or quinoa.

Mighty meaty mushrooms!

Enjoy!

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~Taunton Nutritionist ~

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