Dairy-Free Frozen Chocolate-Flavoured Breakfast Smoothie Bowl

16D342DD-5171-499D-A90A-59CCFB55A00DI keep rescheduling this post because the weather insists on returning to winter temperatures!  Plus, I think the colour and the fact that it has spinach in it may put you off. If I hadn’t written ‘smoothie’ in the title, you would probably have thought it was soup!

However, I’m relegating porridge bowls for now, I need a change, and I have to hope that things will warm up sooner rather than later.

Admittedly, this smoothie doesn’t look very appealing, but appearances can be deceiving and it is chock full of the good stuff.  Using frozen instead of fresh banana makes the smoothie thicker and creamier. Slice over-ripe bananas and freeze them in the amounts you’ll want to use them. Bananas that start to have black spots on them are much easier to digest, fresh or frozen.

Use less milk than you would for a normal smoothie in a glass.

Vegan, Gluten-free and can be Nut-free.

All quantities approximate.

Ingredients

1 Banana (frozen)
½ cup of Blueberries, washed
1 small handful of Spinach, washed
2 Tbsp Peanut (or any nut or seed) Butter
1 Tbsp Raw Cacao Powder*
½ cup of Tiger Nut Milk (or any plant milk, click link for how to make)
Optional: 1 Medjool Date, but as I’d put one in the milk, I didn’t add another
Optional: 1 Tbsp Moringa**, or a scoop of Vivolife ‘Thrive for Her’ Green Superfood, Wild Berry flavour*** or any other flavoured Protein Powder
Toppings: I went for a crunchy mix to offset the creamy texture of the smoothie. Chopped nuts (I used Walnuts here), Mixed Seeds, (I used Sunflower, Pumpkin & Chia*), Cacao Nibs*, Blueberries or other berries, Buckwheat

Blend until smooth, but don’t overdo it or it will become too thin.

Sprinkle with chosen toppings.

Nutrients include: antoxidants, b vitamins, iron, magnesium, prebiotics, probiotics, protein, calcium, zinc, potassium, healthy fats, dietary fibre. Great for breakfast, dessert or a healthy pick-me-up.

Here are some links to other smoothie recipes:

Frozen Mango, Banana & Passionfruit Protein Smoothie

Monday Meditation: Two Year Old Frank’s Berry Good Smoothie – Made With Love & Smiles

Almond, Chia & Spinach Super Smoothie

Heart-Healthy Carob, Walnut & Lucuma Smoothie

Monday Meditation: Indulgent No-Banana Cherry & Chocolate Smoothie

The Mood Booster: Raw Chocolate Mulberry, Banana & Walnut Smoothie

Kumquat & Cacao Protein Smoothie

*I buy from The Raw Chocolate Company, their products are Vegan, Organic, Fairtrade, Kosher, Gluten-free, high quality, ethically-sourced and made in the UK.

**Also Vegan, Organic, Gluten-free & Kosher Aduna support African small businesses, often run by women.

*** From Vivolife also Vegan, Organic, made in the UK and Carbon Neutral.

Copyright: Chris McGowan

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Vegan Gluten-Free Sweet Potato Scone Recipes: 1 Sweet, 1 Savoury

 

825955DA-F9B2-4A90-BA3A-15417AC8829F I had just made some Tiger Nut Milk and also had some raw sweet potato left over from juicing and I remembered seeing a recipe on The Tiger Nut Company Instagram feed that featured scones made with sweet potato and tiger nut pulp (but you can use tiger nut flour). Yes! I thought, it’s been a year since I tried a scone recipe ( Vegan Gluten-Free Almond & Apricot Scones ) let’s have a go! So I did. They turned out so well, I made a savoury version, too: Savoury Sweet Potato Scones using almond milk pulp, nutritional yeast, ground oats and paprika – see later in the post.

The original recipe by Kimberly Parsons of The Yoga Kitchen can be found here. They are moist and filling,  can be made nutfree, using seeds instead of the walnuts, and are a great way to use up nut milk pulp.

I used a chia egg instead of a hen’s egg (1 Tbsp Chia Seeds soaked in 3 Tbsps Water to form a gel). I steamed rather than boiled the sweet potato to maximise the nutritional content, and as I didn’t have any buckwheat flour, I milled some buckwheat flakes, and it worked well.

There is no refined sugar, just a little maple syrup.

Tiger nuts are tubers, full of gut-healthy nutrients, protein, calcium, Vitamin E, B Vitamins. They make lovely creamy, sweet milk – see link at the end of the post for how to make it.

This recipe with my alterations is reproduced by permission.

Ingredients for Tiger Nut & Sweet Potato Scones

90g tiger nut pulp (or tiger nut flour)

2 tsps baking powder

35g buckwheat flour (I milled some buckwheat flakes)

pinch Pink Himalayan salt

1/2 tsp ground cinnamon

1/2 tsp ground ginger

1/2 tsp ground nutmeg

1 chia egg

180g steamed sweet potato, blended to a purée

2 tsp vanilla extract

1/2 tsp maple syrup

30g chopped walnuts plus extra to decorate

A little nut milk to brush on top

 Method

Preheat oven to 180C

Line a large baking tray with baking paper

Whisk together Tiger nut meal or flour, baking powder, buckwheat flour, sea salt and spices in a medium bowl

Whisk the egg, sweet potato puree, vanilla extract and maple syrup until it’s a smooth paste

Add the mix to the dry ingredients and mix, adding the chopped walnuts once combined

Using an ice cream scoop, scoop mixture onto the prepared baking tray, Or small handfuls gentle rounded and flattened, brush tops with tiger nut milk and decorate with walnuts

Bake for 15-18 minutes until risen and the base sounds hollow when tapped. Allow to cool, and enjoy!

(I found the timing a bit difficult to judge as I have a fan oven and cooked them on a slightly lower heat for a little longer)

 

Savoury Sweet Potato Scones

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This time I used almond milk pulp, nutritional yeast, paprika, salt and pepper, ginger and left out the maple syrup and vanilla. They were really good, keep well in the fridge and freezer and are very filling.

***

Ingredients

(All quantities are approximate)

1 Cup Almond Milk Pulp

35g Ground Oats

2 Tbsps Nutritional Yeast

2 tsps Gluten-Free Baking Powder

1 tsp Paprika + some to dust

1/2 tsp Ginger

Pinch Pink Himalayan Salt and Black Pepper

Approx. 200g peeled Sweet potato, chopped, steamed, cooled and blended

1 Chia Egg

1 Heaped Tsp Almond Nut Butter

35g Mix of finely chopped walnuts and almonds, reserve some for decoration.

A little nut milk to brush on top.

Method as before:

Mix dry ingredients with the spices.

Whisk the chia egg, sweet potato purée, nut butter together and add to the dry mix.

Mix with a fork until it starts to come together, then knead with your hands until it forms a ball.

Form as before – I used the s allest cutter in the set – brush with a little nut milk, dust with paprika and ground walnuts.

56209B2B-AE73-48BA-AF5F-4C9B20C3A04DThe trick is to keep the dough very moist and gently flatten it to about an inch and a half to keep them a good thickness and make them light.

Cook approximately 15-20 minutes, but keep an eye on them. They should be a little crisp on the outside and moist on the inside.

Cook as before and cool on a wire rack.

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They keep well in the fridge, too.

Both versions can be eaten on their own or with nut butter, vegan cheese, or fruit spread for the sweet version.

Enjoy!

Thank you to Ani of The Tiger Nut Company and to Kimberly Parsons of The Yoga Kitchen.

(Tiger Nuts and Tiger Nut Flour from The Tiger Nut Company, link in text above).

See also: Savoury Vegan Glutenfree ‘Cheese’ & Herb Scones

Vegan Gluten-Free Almond & Apricot Scones – oh yes!

How to Make Horchata (aka Tiger Nut Milk)

Nut & Seed Milks & Smoothie Recipes

How to Make Smooth and Creamy Hemp Milk

How to Make Cashew Nut Milk & Why You Should!

Copyright: Chris McGowan

Almond, Chia & Spinach Super Smoothie

5656F9D4-244D-4343-A8A6-245F953B8B09With all the colds and coughs my family brought into the house over Christmas and New Year and the fact that I was feeling wiped out from all the festivities, I began flooding my system with nutrients as soon as they left. This smoothie has everything: antioxidants, minerals including potassium, calcium, iron, magnesium to help me relax and aid my digestion, protein, probiotics for a healthy gut, b vitamins for a healthy nervous system, healthy fats and dietary fibre. This is a thickie and intended as a meal, I had it for breakfast. So far, no colds.

The sunset scene next to the glass was hand-felted and hand-stitched by my 12 year old grandson.

Ingredients

Oats, banana, spinach, chopped almonds, medjool date, homemade almond milk,* almond butter, chia seeds,** moringa powder (high in protein, vitamins and minerals),*** live soya yogurt.

Blend and serve.

See also: Juicing My Way Through The Cold Wars + Golden Milk Recipe

This Spicy Watermelon & Grapefruit Juice Will Help Stave Off Those Winter Bugs!

Guacamole with Avocado, Coriander, Moringa & Chilli

*How To Make Almond Milk

**The Raw Chocolate Company

***Aduna

Vegan Chilli with Aduki Beans & Buckwheat

29401376_UnknownI know I’ve already posted a recipe for chilli (see 3 Vegan Meals with Chilli, Quinoa, Tacos & Steamed Veg (but no Quorn!) but this is a little different: it includes buckwheat rather than rice, which is cooked in the chilli rather than served separately, so most of the sauce is absorbed. I also used aduki beans instead of kidney beans.

BBuckwheat is one of my favourite alternatives to rice. It’s gluten-free, easy and quick to cook, you can toast it or leave it au naturel and add to trail mix or granola. It is rich in B vitamins, iron, protein, antioxidants and minerals and is reputed to help lower cholesterol and blood pressure whilst also controlling blood sugar levels.

Aduki beans are a good source of potassium, magnesium, iron, B6, protein and dietary fibre. They also contain many other essential nutrients like folate, calcium, manganese, copper and zinc.

Overall, this is a healthy, tasty and satisfying meal.

Ingredients

(Organic where possible, vegan and gluten-free, measurements very approximate.)

1 tsp Coconut Oil, melted but not smoking

2 Spring Onions, including greens, washed and chopped

1 Tsp Chilli Flakes (or according to taste, or fresh chilli, I’m a bit of a chilli wimp)

3/4 of a Courgette/ Zucchini, washed and chopped

2 medium Carrots, scrubbed and chopped

2 large Chestnut Mushrooms, washed and chopped

1 Cup Sweetcorn

Approx. 300mls Vegetable Stock + a good squirt of tomato purée

1/2 to 1 Tsp Raw Cacao Powder, mixed to a paste with a little water (not essential but it enhances the flavour)

1/2 Tin Aduki/Adzuki Beans, rinsed

1/2 Cup Buckwheat, rinsed

 Black Pepper & Pink Himalayan Salt, to taste

*

Heat the oil, add the onions and stirfry for a minute or two. Add all the other vegetables, stirfry, add chilli flakes and black pepper, cover and sweat for a couple of minutes.

Add stock and tomato purée, beans. Cacao powder and buckwheat.

Cover and simmer on a low heat until the vegetables and buckwheat are cooked and most of the liquid absorbed but not mushy.

Taste and adjust seasoning.

Serve with a green salad and live plain yogurt of your choice.

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Copyright: Chris McGowan

Easy-Peasy Pasta, Pesto & Peas (& Sweetcorn & Carrot & Homegrown Tomatoes!)

29667840_UnknownAfter several hours of watching La Vuelta (that’s the Professional Cycling Tour of Spain to the uninitiated), it was time to refuel, it had been a stressful but exciting ride and I needed something quick and easy. Pasta is always good in this respect, there was a ripe avocado begging to be used and lots of spinach as well as a glut of homegrown cherry tomatoes, so pasta and pesto it was. I had asked for peas, but husband had forgotten to add them to the shopping list so frozen mixed veg it was. This is great for a midweek meal.

This meal is rich in minerals, B vitamins, Vitamin E, iron, potassium, omega oils, lycopene – a carotenoid said to protect from cancer – Vitamin C, protein, fibre, and much much more.

(Yes, this recipe has avocado and olive oil and walnuts in, but they all contain healthy fats, the ones your body, brain, skin etc. need, so don’t be saying it has too many calories or too much fat! See below for links to other avocado and pasta recipes)

Ingredients

Vegan, Gluten-free, Organic where possible. All measurements approximate.

Gluten-free Pasta, cooked in boiling water for required time, until al dente

Halfway through, add some Frozen Mixed Veg

Drain when cooked and tip into a warm bowl when the pesto is ready.

29667808_UnknownWhile the pasta is cooking, make the Pesto and chop the tomatoes – makes enough for 2-3, I froze what was left over.

In a chopper or blender, add:

Half a ripe Avocado, chopped

A Large Handful of Spinach (washed)

A good splash of Raw Virgin Olive Oil

A squeeze of Lemon Juice

A handful of Walnut Pieces

Black Pepper & Pink Himalayan Salt

Approx. 2 Tbsps Nutritional Yeast, (estimated, I actually tipped the container and it fell in unmeasured!)

Blend until smooth, adjusting seasoning to taste.

Mix required amount into the pasta and veg, serve with chopped cherry tomatoes, black pepper and a green salad.

See also:

Avocado: The Little Miracle Worker

Guacamole with Avocado, Coriander, Moringa & Chilli

Lemon Tahini Pasta with Pine Kernels

Midweek Vegan Bean & Vegetable Pasta

Copyright: Chris McGowan

Fruity Vegetable Curry with Lemony Almond Cauliflower ‘Rice’ or ‘Couscous’

29400128_UnknownOver the last couple of years, since I first became aware of the arsenic content of rice,* I have gradually cut down the amount I eat and swapped rice milk for homemade nut and seed milks**. I often use quinoa and buckwheat as gluten-free alternatives to rice. However, one option has taken some psyching up to try: cauliflower ‘rice’ or ‘couscous’. Recently, I decided to go for it and here’s how it turned out, plus the recipe (the hardest part was persuading my husband it was a good idea!).

We’ve been trying to have similar meals recently: my husband is vegetarian, I am vegan and gluten-free and we keep very different hours: he’s an early bird, I am a night owl, so our meals and mealtimes are often out of synch. But in an effort to cut down on bills and be more environmentally friendly, we are at least trying to make our evening meals at the same time either all in the oven or in the same pan on the stove. This time, my husband was going to have curry and rice but I presuaded him to have cauliflower couscous with me – I’m still not sure how that happened, because he’s not as adventurous as I am and has his rules about what goes with what – he was less than amused the other day when he defrosted what he thought was pasta sauce which turned out to be curry and he didn’t realise until the pasta was already on the boil!

Anyway, the cauli couscous turned out well and we both enjoyed it, my husband said he would have it again – success indeed! It was surprisingly filling, more so than rice, I think.

This recipe has all the essentials for a nutritious vegan meal: protein, b vitamins, healthy fats, antioxidants, fibre, minerals. It is vegan and gluten-free and can be made nut-free.

Makes enough for two large portions.

Here’s how we made it:

(All ingredients organic where possible, all amounts very approximate).

Ingredients

For the Cauliflower Rice/Couscous:

1 Heaped Tsp Coconut Oil, melted but not smoking

Half a Cauliflower, lightly processed until resembles breadcrumbs, add to oil

Half a Cup of Almonds, preferably pre-soaked but not esential, ground and added to cauliflower rice

Add Heaped Tsp Curry Powder

Stirfry, cover, stir frequently for a few minutes, may need to add 1 Tbsp Water

Check seasoning, add a light squeeze of lemon juice or lime and serve.

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For the Curried Vegetables:

1 Heaped Tsp Coconut Oil, melted but not smoking

Add:

1 Large Spring Onion, with greens, chopped; Half Courgette (zucchini), sliced; A few Green Beans, chopped; 2 Large Chestnut Mushrooms, sliced; Half a Carrot, chopped very small; some Sweetcorn

Together with:

Generous Tsp each of Curry Powder, Cumin, Ginger

Mix together, stirfry for a couple of minutes

Add:

Handful of Raisins or Sultanas, 1 Cox’s or Bramley Apple, chopped; 1 Tbsp Strawberry or Raspberry Fruit Spread (no sugar or artificial sweetener)

Squeeze of lemon juice

black pepper

Approx. 300mls Vegetable Stock, (mix 1 Heaped Tsp Cornflour with a little cold water to make a paste, add a little of the hot stock, then mix in with the rest of the stock), add a good Squeeze of Tomato Purée

Cover and cook for about 40 mins. until the veggies are cooked and flavours well-blended.

Adjust seasoning and serve with Cauliflower Rice.

Top with some toasted Sunflower Seeds or Pine Kernels and Desiccated Coconut, serve with some yogurt and chutney, if liked, and a small green salad.

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* See Dr Michael Greger’s excellent articles on this topic

Also:

**How to make Almond Milk

How to Make Cashew Nut Milk & Why You Should!

How to make Horchata (aka Tiger Nut Milk)

How to make Smooth and Creamy Hemp Milk

Copyright: Chris McGowan

 

Frozen Mango & Passionfruit Smoothie – yum!

29401088_UnknownI love mango, all smooth, exotic and tangy with a delicate aroma, and I adore passionfruit. It doesn’t look up to much, all wrinkly, dark and swarthy, and when you slice it open, what do you get? No juicy flesh, just a spoonful of less-than-appetising crunchy seeds covered in what looks like yellow frogspawn! But the smell and the flavour are gorgeous, and they are so good for you, so putting them together in a breakfast smoothie was a no-brainer, why hadn’t I thought of it before? This particular week we’d found a pack of four in the supermarket greatly reduced as they were close to their use-by date, so I used two of them in this smoothie.

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It was a sunny morning and looked like it was going to be a hot day, I wanted something fruity and refreshing for breakfast, but that would fill me up as well.

This smoothie ticks all the boxes (that one’s for my husband who hates buzzwords and phrases!), plus it’s lovely and creamy and smells wonderful too.  It has lots of nutrients: vitamin A, magnesium, calcium, protein, healthy fats (omega oils), vitamin C, B vitamins, vitamin E, dietary fibre and lots lots more. The baobab powder has a lightly citrusy taste and adds more vitamins and minerals – it has 6x more Vitamin C than an orange. It promotes a strong immune system, healthy skin and a healthy gut. The Aduna brand supports small African businesses harvesting and exporting baobab, many of them run by women.

Ingredients

Vegan, gluten-free, dairy-free, can be nutfree if you use seed, rice or soya milk but it will taste a little different.

Organic where possible.

All amounts are very approximate.

2 Tbsps Oats

1 Small Mango, chopped and frozen

2 Passionfruit, scooped out, but save half of one for serving

1 Tbsp freshly-ground Golden Linseeds

Glass of chilled Homemade Almond Milk*, more or less depending on how thick you want it

1 Tbsp freshly Ground Almonds

1 Tsp Baobab Powder **

 Blend everything except one half of a passionfruit, pour into a glass and top with remaining passionfruit seeds.

Serve and enjoy 😊

*Nut & Seed Milks & Smoothie Recipes

**Aduna

Copyright: Chris McGowan

Vegan Gluten-Free Nut-Free Bread Mk IV – the best yet!

28866432_UnknownI know I keep saying this, but each one keeps getting better in terms of how much it rises and slices. The taste and texture also vary a little, too, because of the different combinations of flour used in each new version.*

The amount of tiger nut flour is greatly reduced here compared with previous ones – it can be a bit gritty for some – and we substituted it with the finer-milled tiger nut powder, which seemed to work well. We may increase the proportion next time.

Mk IV turned out very smooth and close-textured, very easy to slice. I was delighted with how much it had risen – always a problem with gluten-free bread, but can’t really put my finger on why it did so well! The amount of golden linseeds was almost doubled from previous recipes – when they are pre-heated in the oven, they become sticky and help form a gel when mixed with the yeast and water – and the coconut yogurt – which is a bit too thick – was replaced with live soya yogurt.

This loaf has plenty of healthy nutrients without the additives etc. of commercial gluten-free bread which often resembles a chemical experiment and tastes like cardboard! Tiger nuts are tubers (not nuts) and contain vitamins, minerals, protein and both pre- and probiotics for a healthy gut. Chickpea or gram/besan flour, is a good source of iron, magnesium, protein, B6 and fibre. The loaf has healthy fats from the olive oil and the seeds, while the seeds also give it a little nutty bite.

Here’s the latest list of ingredientsorganic where possible, all vegan and gluten-free, measurements very approximate!

45g golden linseeds (pre-grinding a little helps)
Approx. 475mls warm water
1 sachet fast-action yeast (about 2½ tsp)
100ml live plain soya yoghurt

450g g/f flour made up of:
100g cornflour, 100g maize flour, 100g self-raising g/f flour, 100g chickpea (gram) flour, 50g fine tiger nut powder**

1 tsp salt
11/2 tsps coconut palm sugar*** (ordinary sugar will work of course, but reduce to 1 tsp)
50g psyllium husk powder
50ml olive oil
extra olive oil and cornflour, to sprinkle on top

Method

Heat oven to 180C/350F/Gas Mark 4

Pre-heat the linseeds on a baking tray for about 10 minutes to make them split slightly and become sticky – ours are ground up slightly beforehand to enhance the process. Try not to burn them!

Turn off the oven.

Mix together the water and yeast, then stir in the yogurt and seeds. Set aside.

In a large mixing bowl sift together the flours, then add the salt, sugar and psyllium husk powder.

Add yeast mixture and olive oil and mix well.

The mixture will quickly turn into a sticky dough. When it’s ready, knead it for a few seconds, then place in a bowl, cover and leave for 30 minutes. We covered it with a damp tea towel and put it in the still-warm oven.

When it’s risen, either make the dough into a fat sausage shape and place on a lined baking tray or shape to fit in a lightly-oiled loaf tin – we found the first time we put it on a tray it spread too much and produced very narrow slices, so we use a loaf tin now.

Lightly brush with olive oil, cover and leave for 30 minutes.

Heat the oven to 240C/465F/Gas 9, make shallow diagonal cuts across the top of the dough, sprinkle with a little cornflour and bake for about 40 minutes, or until golden-brown and crusty on the outside. Leave to cool on a wire rack.

When completely cold, slice and enjoy! We had some while it was fresh, left some for next day and sliced the rest up to go in the freezer.

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The sandwich in the top photo comprises of Natex low salt yeast extract on two slices, sliced avocado with a little lemon juice and black pepper, peppery baby lettuce leaves, spring onion and thinly sliced cucumber, topped with homegrown alfalfa seeds.**** It was lush!

*(For my other recipes and the original Dan Lepard recipe on which they are based, see Vegan Gluten-Free Tiger Nut Bread Mark ll

Vegan Gluten-Free Tiger Nut Loaf/Bread Mk III

Dan Lepard

** Tiger nut flour and powder available from The Tiger Nut Company

***Coconut Palm Sugar available from The Raw Chocolate Company

****See Sprouting for Health, Energy and the Environment! for how to grow your own beansprouts.

Copyright: Chris McGowan

Kumquat & Cacao Protein Smoothie

28596160_UnknownNo, that’s not a slice of tomato on top, it’s a kumquat!

Kumquats have a two-tone flavour: sweet peel, tart juice and are so full of a variety of beneficial nutrients including essential oils.

We had some in our Abel & Cole veg box recently and have used them in salad, a juice and today a smoothie.

This delicately chocolate-orange flavoured smoothie is so yummy and is vegan, gluten-free, nutfree, organic and dairy-free.

It contains protein, potassium, magnesium, iron, B vitamins, Vitamin A and C, calcium, omega oils, probiotics and fibre. Cacao is nutrient-heavy, including iron and anti-oxidants, and is reputed to be mood-enhancing. What more could you ask for?

(You eat the whole fruit, but be sure to remove the pips first and give the skin a good rinse),

Ingredients

2 Kumquats

1 Small Ripe Banana

1 Heaped Tsp Raw Cacao Powder*

1 Heaped Tbsp Chia Seeds*

1 Heaped Tbsp Hemp Seeds*

2 Tbsps CoYo Live Plain Coconut Yogurt

1 Heaped Tbsp Buckwheat Flakes

Unsweetened Coconut Water, according to how thick or thin you like your smoothie

Deseed and rinse the kumquats, add all the ingredients to a high-speed blender and blend on fast for approximately 40 seconds.

(We used the Retro Superblend, see here for my review).

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The Raw Chocolate Company

See also Three Cheers for Chias! What Are Chia Seeds & How Do I Use Them? Recipes included

Shelled Hemp Seeds: Superfood or Psychogenic?!

Copyright: Chris McGowan

Vegan Chilli Spiced Black Beans, Veggies & Buckwheat with Cumin & Coriander

28863488_UnknownWell, it’s mid June and still we are wearing long socks and woolly cardis while cowering inside from gale force winds and rain, but worry not, we Brits are a hardy bunch and we know how to keep our peckers up! Here’s an easy wholesome dinner that will not only warm your cockles but is satisfyingly healthy too.

Buckwheat is a good alternative to rice and quinoa and very versatile. You can even eat it without cooking: it’s a nce crunch in muesli or energy balls, goes well lightly toasted in granola or with other seeds and a splash of tamari. It’s gluten-free, a vegan source of protein and magnesium, B vitamins and fibre. It’s satisfyingly nutty – suits me then! – and filling.

Black beans are also a great source of vegan protein, vitamins, minerals and fibre.* This recipe uses some fresh summer vegetables: you can mix and match the types of fresh beans, mushrooms and tomatoes, use fresh chilli if you like it – I’m a bit of a wimp so this has a little chilli powder in it.

The thing is not to overcook it. It took about 30 minutes. How you serve it is entirely up to you – my husband decided to fry a (veggie) burger and some onions to have with it, I drew the line at the chips (fries) he proposed to have too :-)) I had it with some green salad.

All measurements and timings are very approximate.

Serves 2-3

All ingredients are vegan, gluten-free, and organic where possible and unpeeled

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Ingredients

1 Tsp Coconut Oil, melted in a frying pan

1/2 Tsp Chilli Powder

1Tsp Dried Cumin

Onion, chopped

Pressed Garlic

Fresh Green Beans, washed, topped and tailed, chopped

Half a Courgette, washed and chopped

Few Chestnut Mushrooms, washed and chopped

Sweetcorn

1/3 Cup Buckwheat

Approx. 250mls Vegetable Stock

Few Fresh Baby Plum Tomatoes, sliced

1 Tsp Raw Coconut Palm Sugar

Fresh Coriander, chopped and some reserved

Tamari

Black Pepper

1/2 Tin Black Beans, drained and rinsed

Method

Cook the spices, onion and garlic in the coconut oil for a few minutes, stirring

Add green beans, courgette and mushrooms and cook for a few minutes, stirring

Add the buckwheat, stirring, then the stock, sweetcorn, frsh coriander, a splash of tamari and black pepper.

Cover and cook on a low heat for about 20 minutes, stirring occasionally.

When almost done and most of te liquid absorbed, gently mix in the black beans and scatter the sliced tomatoes on top.

Cover and allow to heat through for a couple of minutes.

Serve in a hot bowl with fresh coriander.

****

*See also  Vegan Black Bean & Walnut Veggie Burger

Red Lettuce & Black Bean Protein Salad

Rice Bowl with Mildly Spiced Veggies, Vegan Black Bean Burger & Cashew Cheese Sauce

Copyright: Chris McGowan