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Recipe: Easy Moroccan Chickpea Stew

6th March 2021 · Leave a Comment

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!

Filed In: Healthy Eating, Recipes / Tagged: dinner, easy meal, healthy eating, plant-based, recipe, vegan, vegetarian

Recipe: Easy No-Nut Oaty Bars

25th January 2019 · Leave a Comment

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

Filed In: Healthy Eating, Recipes / Tagged: dairy-free, energy snack, fibre, gluten-free, kids snack, lunchbox, nut-free, oat bars, protein, recipe, tahini, vegan, vegetarian

Recipe: ‘Meaty’ Mushroom Stroganoff

11th April 2017 · 2 Comments

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!

Filed In: Recipes / Tagged: acidity, alkalinity, bone health, dairy-free, fast food, gluten-free, kale, meat-free, mushrooms, protein, recipe, vegan, vegetarian, vitamin D

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From the blog

  • How to improve your health when you’re a busy working mum
  • Recipe: Easy Moroccan Chickpea Stew
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~Taunton Nutritionist ~

The Real Nutritionist is about optimising your health and wellbeing. It's honest and holistic, yet balanced and realistic.

It's about what is best for you, to help reach your health goals, in an achievable and sustainable way.

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