Easy Vegan Frittata

This simple batter needs only 3 ingredients- with no eggs or tofu!

A rich, creamy and tasty vegan fritatta. It is great for vegan crepes, pancakes and crustless quiche too.

Basic batter ingredients

There are only three ingredients to make the base of this vegan frittata. It’s simply ground almonds, gram flour and coconut milk, mixed together.

Basic Batter Recipe

100g ground almonds

100g gram flour

325ml coconut milk

This vegan batter creates the perfect base to showcase beautiful seasonal treats like the asparagus in this frittata.

Asparagus is a delicacy of the vegetable world. It is also particularly beautiful. I couldn’t be happier that asparagus season is here (not that I play favourites of course, love ya all veggies!!)!

The full ingredients for the asparagus frittata are pictured below. They’re tried and tested for a subtle aromatic savoury flavour. The beauty of the simple base though, is that you can create bespoke versions with your own combinations of veggies and flavourings !

Recipe for Vegan Asparagus Frittata

100g almond flour

100g gram flour

325ml coconut milk

1 bunch asparagus (around 12 spears)

2 cloves garlic, finely chopped

1 teaspoon ground flaxseed (optional, for extra omega-3)

½ teaspoon salt

½ teaspoon chili powder or flakes

¼ teaspoon turmeric powder

¼ teaspoon black pepper

1 small red onion, sliced

1 handful of coriander

½ inch (1 & 1/2cm) ginger root, finely chopped

2 tablespoons avocado oil to cook the frittata in

Method

Heat a small pan of water. Trim off the woody, tough ends of the asparagus. Place stems, root end into the water and simmer for around 5 minutes to soften. The tops are slimmer, requiring less cooking and will heat through at a later stage. Drain when softened.

Grind the almonds into almond meal by pulsing in a food processor.

Place the oil in a heavy frying pan and put onto a low heat.

Whisk the ground almonds, flour and coconut milk until smooth.

Add the extra ingredients except for the asparagus and a few pieces of the onion.

Pour the batter into the heated pan.

Arrange the asparagus and the few pieces of onion which were set aside, on the frittata.

Cook until the batter has become firm and there are no runny parts, which will take around 15-20 minutes.

Seasonal veggies go perfectly with this vegan frittata recipe

Tips

Bake in a medium oven for around 20 minutes on lightly oiled surface for a lower oil version.

This is the perfect base for a sweet pancake or frittata too!

Try adding a puréed banana, 1/2 teaspoon cinnamon and 1/2 teaspoon date syrup instead of the savoury ingredients.

Generously top with fruits, peanut butter drizzle, cacao nibs, dark chocolate and quinoa puffs.

Vegan pancake, made from the basic batter

Swap the coconut milk to plant milk for a lighter version.

Substitute the gram flour for buckwheat, wholemeal, or plain flour.

Store any leftovers in the fridge and eat within three days.

The suggested method of cooking the asparagus will result in al dente tips. If you prefer softer veggies, submerge your asparagus tips, along with the rest of the spears when simmering them in water.

Add any seasonal vegetable to your frittata such as broccoli, green beans, sliced and boiled potatoes, grated carrot, mushrooms or tomatoes.

Add vegan cheese to the top for a rich vegan ‘cheese’ omelette.

Whisk the coconut milk before measuring to ensure you incorporate some of the cream.

Garlicky Mushroom Rice

Do you fancy a nourishing bowl of spicy goodness, infused with earthy mushroom flavour? Today I’m sharing my Garlicky Mushroom Rice recipe which is a must for any mushroom lovers!

Garlicky Mushroom Rice



Garlicky Mushroom Rice Recipe⁣

Serves 2⁣
2 cups organic red rice⁣
300g mushrooms (around 1 punnet)⁣
1 onion⁣
4 cloves garlic ⁣
1 tin chickpeas, or 250g cooked chickpeas ⁣
1 tablespoon hulled hemp seeds⁣
1 & 1/2 tablespoons toasted walnuts⁣
2 tablespoons olive oil ⁣
1/2 teaspoon turmeric⁣
1 teaspoon cumin⁣
1/4 teaspoon cinnamon ⁣
1/4 – 1/2 teaspoon chilli flakes, depending on how hot you like it!!⁣
Salt & black pepper to taste⁣

Seasonal salad leaves: wild garlic used here⁣

Method ⁣
Put the rice on to boil and meanwhile slice and sauté the mushrooms, onions and garlic. ⁣
Toast the seeds and nuts. ⁣
When the rice has cooked, drain and leave in drainer while you heat a tablespoon of olive oil. ⁣
Add the spices to the oil and cook until the aromas release then add the chickpeas, rice and seasoning. ⁣
Serve after a few minutes further cooking, to combine the flavours. ⁣
Drizzle the remaining tablespoon of olive oil on the salad and sprinkle on the toasted seeds and nuts. ⁣


Tip: Use any mushrooms you like and sub the red rice with your preferred rice.

I hope you enjoy this recipe. What’s your fave mushroom recipe? Share in the comments, or if you try this one, I’d love to hear how it went!!⁣

Wishing you a happy healthy and tasty day.

Krissie

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Nourishing Seed and Nut Loaf

Better than store bought, nutrient dense, easy to make, vegan and gluten free bread

Let’s just admit first of all that gluten free bread is one of the trickiest things about a gluten free diet. Loaves from the shops can be a bit, well, disappointingly tasteless and lacking in the healthiness department.

Given that bread in some form or other is one of the most widely eaten foods in the world to share, it can be frustrating if you don’t have a decent go-to loaf.

NUTRITIOUS & TASTY

Friends, this bread is tasty AND contains 100% nutritious ingredients to nourish your body. It has a solid, dense sort of texture, and is packed full of whole food, oat, nut and seed goodies. Delicious spread thickly with your favourite spread or drizzled with a good olive oil.

This is a loaf which can be customised, so if you don’t have the exact ingredients, don’t be afraid to ad lib with whatever you DO have in your stores. Just aim to keep the ratios of ingredients roughly the same.

Ingredients for nourishing seed & nut loaf

Recipe:

180g oats

100g nuts, ground

1 teaspoon baking powder

150g sunflower seeds

100g ground flaxseeds

3 tablespoons olive oil

2 tablespoons chia seeds

1 teaspoon salt

1 tablespoon date syrup

350g plant milk

Method:

  1. Mix all the ingredients together thoroughly.
  2. Allow the batter to rest for a couple of hours or overnight in the fridge (if in a rush you can shorten this to an hour but it will be better after two!).
  3. Line a small bread tin, grease and add batter ( it will have thickened up a little after resting).
  4. Cook at 180 c/ 350 f for 40 mins. A skewer should come out clean when its cooked.
  5. Allow to cool, if possible, before slicing.

TIPS

Keep it in the fridge and eat within 3 days.

If you won’t use it all within 3 days, put some slices in the freezer ready for later. They can go straight in the toaster for delish toast!

Seed & nut loaf, toasted with cashew cream cheese and chia berry jam toppings

Ingredient swaps: If you don’t have flaxseed, try ground chia seeds instead. Or if you don’t have chia, add an extra 2 tablespoons of ground flax.

Any type of nut you have available will work. I’ve tried it with walnuts, pecans, hazelnuts and brazil nuts, both raw and toasted.

Any liquid oil or liquid sweetener can be used, to suit your taste preference or what is available.

If you don’t eat sugar, omit the syrup, it still tastes great.

Alternatively, if you have a sweeter tooth, this makes the ideal base for a sweet loaf such as banana bread. Replace some of the milk with pureed banana, add a teaspoon of cinnamon, extra sweetener, according to your taste and maybe some raisins too.

Recipe adapted from various gluten free loaves, particularly by Richard Bertinet.

If you are gluten free and plant based like me, I hope you’ll give this loaf a go, seriously, bread has become a pleasure again instead of just a vehicle for toppings, after sampling this loaf! If you have any questions, please feel free to ask below.

Delicious with your favourite vegan spread

Wishing you a happy health day,

Krissie x

Smoky Vegan Baked Beans

Vegan, gluten free, protein rich and totally yummy home made baked beans!

These baked beans are sweet, smoky, satisfying and nutritious too. Great for barbeques, grill outs or to accompany your breakfast.

I used 550g cannellini and 250g kidney beans but any beans will work. It’s all about the sauce and the beans are more about what they bring in terms of their lovely texture.

Recipe

800g beans

2 tins tomatoes (or 800g/ 1lb 7oz)

100 ml/ 1/2 cup water

2 red onions, sliced

1 carrot, finely chopped

1 stick of celery, finely chopped

2 cloves garlic, crushed

A small pinch of chili flakes (optional)

2 teaspoons smoked paprika (for a spicy smoky flavour, omit for classic baked beans)

1 teaspoon salt

1 pinch of black pepper

1 teaspoon apple cider vinegar

2 tablespoons coconut sugar

3 tablespoons olive oil

2 tablespoons tomato puree

Method

If you are using dried beans, soak overnight. Cook them for 30-60 minutes, checking to see whether they are tender after around 30 minutes.

Heat oil in a pan and fry the onions for a few minutes.

Add the celery and carrot and fry for a further 10 minutes.

Add the garlic for the final minute, along with the chili flakes if you are going for a spicier flavour.

Pour the tomatoes into the pan, along with the apple cider vinegar, tomato puree, coconut sugar, water and the seasoning. Simmer for 10 minutes.

Blend the sauce with a hand held blender.

Add the beans and the smoked paprika if you like a spicy, smokey flavour, or omit for classic baked beans.

Simmer for 20 minutes or place in a medium oven to bake for half an hour or longer, checking liquid levels to ensure it does not dry out. Add extra water if needed.

These baked beans freeze well so you can have home made beans on stand by for when needed.

Keep in the fridge for 4-5 days. The flavour will develop and become even more yummy!

Tips

For extra smokiness, add a dash of liquid smoke.

Try adding some slices of vegan sausage.

Substitute the coconut sugar for maple syrup, date syrup or whatever sweetener you like. If you are sugar free, omit the sweetener.

Add nutritional yeast for ‘cheesy’ beans and serve on a baked sweet potato.

For an oil free baked bean dish, omit the frying and instead add all the sauce at the same time, leaving out the oil, simmer for 30 minutes then add beans and continue as above.

I hope you love them if you try them!

Wishing you a healthy, happy day,

Krissie x

Grilled Corn Salad

It’s nearly summer! Break out the bbq grill!

This salad features the showstoppers of grilled corn, complete with their husk leaves! They really do create an exciting feature dish at any bbq.

Ingredients:

1 ear of corn per person

A little oil for cooking

1/2 red cabbage shredded

1 large raw beetroot, grated finely

1 cup quinoa

Toasted flaked almonds

6 spring onions

2 tablespoons chopped fresh herbs

Method: Soak the husk leaves in water for a few minutes to prevent them burning, brush the corn with oil and grill.

Cook the quinoa in vegetable stock.

Add the red cabbage, beetroot and chopped spring onions to the cooked quinoa.

Place the cooked corn on the salad and sprinkle with toasted flaked almonds and fresh herbs.

Add dressing of choice, served here with an apple cider vinegar & olive oil dressing.

Grilled Grapefruit

A healthy and juicy grilled fruit breakfast to start your summer day or add to your bbq menu.

Ingredients for one serving

1 grapefruit

1/2 teaspoon cinnamon

Optional drizzle of maple syrup

Method: This is super easy to make, simply slice the grapefruit into two halves, sprinkle with ground cinnamon and grill for around 5 minutes.

The grilling process caramelizes the natural sugar and sweetens the fruit, but if needed, drizzle a little maple syrup on to serve.

Tips:

Why not add a little yoghurt topping with sprinkled crushed nuts.

Or if you’re feeling like a more substantial breakfast, top with granola, yoghurt and cacao nibs.

Add segments to a salad to add a succulent, fruity flavour.

Serve as a healthy dessert option or side dish at your next bbq.

Banana and Beetroot Lockdown Smoothie

What do you make when you’ve got one slightly softening beetroot, a banana and a handful of precious berries left? A smoothie worked these slightly unlikely ingredients into a tasty and nutritious smoothie.

Lockdown in the UK is encouraging creative recipe adaptations and inventions in my kitchen and I bet in yours too! It’s also bringing a new appreciation for each bite of food as we avoid unnecessary shopping trips, make things last and stay safe at home.

Silky smooth blended fruit and veg for breakfast is a tasty way to nourish your morning and start the day well, especially when there’s beetroot involved with its anti-inflammatory and generally health promoting anthocyanins. We have been told to chew our food though, to aid digestion, so enter the fresh blueberries topping!

Ingredients:

1 cooked beetroot

1 banana

1 tablespoon oats

1 tablespoon cashew butter

1 & ½ tablespoons coconut yoghurt

1 cup unsweetened almond milk

Toppings: dried rose buds, dried blue cornflowers, quinoa puffs & blueberries

How to make: Simply blend all the ingredients except for the toppings, then arrange your toppings and serve!

If you make this smoothie, I’d love to hear your thoughts! I’d also be very interested to hear what new and unusual ingredient pairings you’ve created during lockdown. You’re welcome to a comment below if you’ve time!

Wishing you a happy healthy day. Thanks so much for stopping by.

Krissie x

Hydration

Drinking enough liquid sometimes feel like a chore and we can find ourselves getting dehydrated, especially in the warmer months. To make it more enjoyable to keep on top of it, below are a few healthy hydration options to keep you performing at your peak!

Staying hydrated helps our bodies function as normal. If you don’t fill the car engine with coolant it stops! I admit we might not stop quite as suddenly as a car, but we don’t feel as good or work as well when we’re dehydrated.

The key is to drink regularly throughout the day at least 8-10 glasses full of around 200 ml each, or more when you’ve been exercising or if its a hotter day. That’s around 1.5–2 litres of fluid a day.

Rose Tea

Roses are thought to improve skin and hair due to their antioxidants and are also claimed to be good for digestion.

They have a pretty floral flavour and this hot drink also looks super cute if you garnish with a few buds in the top of the tea.

Method: Steep food grade rose buds or petals in hot water for five minutes, strain and serve.

Mint Ice Tea

This is a refreshing drink for a summer’s day maybe while sitting on the porch step, enjoying a light breeze and listening to the birds.

Method: Steep shredded mint leaves in hot water for five minutes. Strain and cool then add cucumber slices and a squeeze of lime. Allow the flavours to infuse for half an hour or longer, then add ice cubes and garnish.

Berry cordial

This cool, refreshing berry cordial is great for encouraging extra sips of water on a warm day. It adds a hint or a more of a taste of sweet summer berries, depending on how strong you make it.

Method: Simmer mashed berries for five minutes with a squeeze of lemon and a little sweetener of choice. Strain and serve with water and ice. For an extra bit of glitz, dip the moistened rim of your glass into some sugar before filling it.

Cheers friends!

Krissie x

Pea & Leek Soup

Gluten free, dairy free, easy-peasy nourishing soup

Tasty, Protein- Rich, Pea and Leek Soup

I love a good bowl of soup for lunch, don’t you? This one is both satisfying and protein rich thanks to the humble pea which is the main ingredient! It uses frozen peas so its likely you can rustle it up even when the cupboards seem bare!

Pea and Leek Soup – Made with Freezer Staples

This type of freezer recipe is great to eke out your food shopping trips and has proved a great standby during the Corona-virus lock down in UK, when going to the grocery shops has become fairly fraught with challenges of queues, managing safe social distancing and dealing with food shortages in some aisles.

Recipe:
450g frozen peas
3 leeks, sliced
3 small potatoes, chopped into small chunks
1 onion, chopped
A good dash of olive oil
Herbs, fresh or dried
A squeeze of lemon
1 and 1/2 pints of stock
Seasoning
Method:
Heat the oil in a large saucepan and add the chopped onion, leeks and potatoes.
Allow to soften for 10 minutes. Add the stock, the peas and the seasoning.
Add the herbs and keep a handful aside to garnish if using fresh.
Simmer for twenty minutes or until the potatoes are soft.
Blend with a hand held blender until relatively smooth or otherwise, mash with a potato masher to give more of a soup consistency.
Add a squeeze of lemon juice and garnish.

I garnished with fresh herbs, pine nuts, almond flakes, sesame seeds and a herby lemon cashew drizzle. The cashew drizzle was made by blending soaked cashews, herbs, lemon and seasoning with water until smooth.

TIPS: Substitute the leeks for a similar amount of whatever seasonal veg you have available.

Tailor your garnishes to your palette, or those of your diners’! My 10 year old prefers his soup plain but his big brother loves allllll the toppings!!!

You could garnish with other seeds, chopped nuts, pomegranate, slices of roasted leeks, teeny tiny roast potatoes, croutons, peas, or maybe even some edible flower petals – so much fun to make it your own with whatever your kitchen has in store!

Why not try drizzling plant based yoghurt or coconut cream instead of cashew sauce?

If you prefer a slightly lighter soup, omit the potatoes.

Enjoy!

Lots of love,

Krissie x

Frozen peas – a super useful freezer staple!
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