Rainbow roasted carrot and thyme salad

I’m a big fan of carrots. And of rainbow eating. So you can imagine how excited I get when I find rainbow carrots!  I’m like a kid in a sweet shop, much to the embarrassment of whoever I’m with.  Sometimes hard to find in mainstream supermarkets (although I have noticed them appearing more, along with a premium price), they seem to be easier to find at farmers markets and farm shops. Or even better, try and grow your own – they’ll taste so good! Continue reading “Rainbow roasted carrot and thyme salad”

Delicious plant-based Pad thai

It’s supposed to be the first day of autumn today. After a couple of weeks of distinctly autumnal weather, today’s glorious sunshine surely signals that summer has just a bit more to give. That’s good news as I’m defiantly not ready for the colder temperatures and early evenings just yet.

I’ve had a real hankering for pad thai recently, a dish that reminds me of hot holidays and sultry evenings out during our time in India. I know it’s not an Indian dish, but during that time I seemed to have it on a regular basis, giving it a particularly warm place in my memory!

The flavours in Pad Thai traditionally come from fish sauce and tamarind. To make it fully plant-based and super tasty, I prefer a peanut-based sauce. And I use a mix of tamari and lime juice rather than tamarind for the deeper flavour, just because they are more common stables in my kitchen. Blitzing the sauce all together  takes seconds and by using brown rice noodles that take only a couple of minutes to soften this really is a rapidly assembled dish that doesn’t miss out on those distinctly Asian flavours. I guess this sauce is more like Gado Gado and tastes wonderful with simple steamed veggies and rice.

Peanut butter supplies a good helping of fats in this dish. Sources of whole fats are a key feature of a whole-food plant-based way of eating – as long as the peanut butter in your jar is 100%. To make it cheap, most brands of peanut butter include extra refined oils, salt and often sugar. None of these are needed and turns this simple nut butter (even though it’s not a nut!) from health food to junk food in one foul swoop.

So what’s the solution? The easiest is to buy only 100% peanut butter. Unfortunately, this can be more expensive, although some home-brand supermarket versions are now available at a good price. The other solution is to make your own – it’s not that difficult and once you’ve made it once, you’re suddenly much more mindful about how many peanuts are needed to make just a small amount of peanut butter. I’ll do another blog post soon showing you how. There is something rather wonderfully satisfying about making your own; I’ve found I eat less now I’ve seen just how many peanuts are in one spoonful of peanut butter.

As soon as anything is ground down and processed, it’s difficult to calculate how much you are actually eating. Even eating a handful of shelled peanuts means you are probably consuming more than you would if you were shelling them yourself. Anything that Mother Nature has wrapped up in packaging should be eaten with more care. After all, if you are sitting eating nuts that have to be shelled, you can’t eat palmfuls at a time and you reach satiation point way before the packet has gone, unlike shelled (and often salted) nuts that are just so easy to wolf down.

If you cannot tolerate peanuts, then almond butter will work but the underlying flavour will be slightly different. And if you’re completely nut-free, try some sunflower seed butter instead. Again, a slightly different flavour but worth experimenting with.

Back to the Pad Thai. Apart from the yummy sauce, it’s the textures that tick my boxes, with lightly stir-fried broccoli or beans and lovely fresh crunchy bean sprouts mixed with sweet red pepper. It’s a definite rainbow in a dish. Make sure the tofu you use is extra firm otherwise it will just crumble in the pan rather than brown. Smoked works as well as plain, if you fancy something different, or leave it out all together if you just fancy the veg.

Of course, this dish can be made any time of the year, not just summer. In fact, it’s the perfect bit of warming sunshine on a cold winters day! Do let me know if you make it – and if the sun shines for you too!

Plant-based pad thai (serves 2)
2 nests of brown rice noodles
1 red pepper, finely sliced
3 spring onions, finely sliced
3-4 spears broccoli with stems, sliced
handful of green beans, sliced
100g bean sprouts
100g extra firm tofu cut into small chunks
handful of chopped fresh coriander
handful of chopped peanuts
chopped fresh red chilli (optional)
For the sauce:
1 clove of garlic
2 tablespoons peanut butter
1 tablespoon maple syrup
juice of 2 limes
4-5 tablespoons tamari or soy sauce

Place all the sauce ingredients into a small blender bowl and whizz until thick and well-combined. If it’s too thick, add water to loosen. Place the rice noodles in a bowl of boiling water for a few minutes until soft. Drain.

Heat a little water in a non-stick frying pan and fry the tofu until it starts to become lightly browned. Tip into a bowl, then add a little more water and stir fry all the vegetables except the beansprouts for a few minutes until they start to soften but remain crunchy.  Return the tofu to the pan along with the beansprouts and noodles, mix together well then pour over the sauce. Cook on a low heat for 3-4 minutes.

Serve in large bowls and garnish with fresh coriander, peanuts and red chilli if using. Eat straight away.

Baked spicy stuffed aubergine

Luckily my lovely husband is really open to eating my creations; he celebrates the successes and tolerates the disasters! He’ll try most things but there are two vegetables he just can’t get to grips with – aubergine and beetroot, which is a shame as I love them both. But as he’s away a lot with work, I make sure I get my fill then, rather than torturing him with things he just won’t like.

Hopefully you don’t have the same dislike as him because I have two delicious recipes to share with you – one beetroot coming up soon and this aubergine dish.  This recipe is super easy and ridiculously tasty, and is packed full of amazing plant-based nutrients. It also features two great sources of plant protein and a shed load of fibre to keep your gut microbes happy.

In the past, the tiny seeds found in the flesh of aubergine have given it a reputation of being bitter. You may be surprised to hear that it’s nicotine in the seeds that create that bitter flavour. There’s only a small amount though, so don’t fret that you’ll suddenly find yourself on a 20 aubergine a day habit! The traditional way of modifying this was to coat it in salt which would draw out the water from the flesh along with the bitterness, but it’s rare to find a really bitter one these days as cross-breeding has modified the flavour to make it more palatable.

The exciting thing about aubergine is it’s colour. In the world of rainbow eating, purple foods are hard to come by. And aubergine skin has a gorgeously deep purple hue. It’s colour comes from a powerful phytonutrient called nasunin and is helps to protect cell membranes from damage. It also helps to remove excess iron from the blood stream. This may sound like something you don’t want to happen, but excess iron can cause havoc in the body if left circulating and some people have problems excreting it. So anything that helps is a good thing, although you’d need to eat it on a regular basis!

This recipe is perfect for using up leftover rice or quinoa. It’s so easy to cook too much of both. I never want to waste food, so I’m always looking for ways to use it up, and making a tasty stuffing is perfect. Both wholegrain brown rice and quinoa are good sources of plant protein, as are black beans. Until fairly recently, these small legumes were not that easy to find in the shops, but their rising popularity in the plant-based food world has got them up on the shelf – hooray! High in protein and insoluble fibre, they also contain a wide range of minerals including zinc which is essential for healthy immune system. Interestingly, black beans contain phytonutrients from the same group as aubergine, and are really a deep red/purple colour, so you’re getting a double whammy on the purple nutrient compounds with anti-oxidants that support our cells.

This recipe can be used for 2 or 4 people – if you are catering for four, serve one half with some spicy roasted sweet potatoes and a green veg like broccoli or stir fried cabbage. If you want to keep it simple, just serve on a bed of mixed green leaves. And if you are cooking for one, just halve the recipe and enjoy it all by yourself! If you have time, whizz up coriander dairy-free yoghurt to drizzle over the top. It finishes it off perfectly.

Baked spicy stuffed aubergine (serves 2-4 people)
2 medium sized aubergines
1 onion, diced
1 teaspoon cumin seeds
2 fat garlic cloves, finely diced
2 medium tomatoes, roughly chopped
100g mushrooms, chopped
1/4 teaspoon turmeric
1/2 teaspoon red chilli powder
1/2 teaspoon paprika
salt and pepper
100g cooked wholegrain rice and quinoa (one or both)
2 big handfuls spinach, chopped
2 tablespoons fresh coriander, stems and leaves, chopped

Pre-heat the oven to 180ºC. Rinse and dry the aubergines then slice in half lengthways. You need to remove most of the flesh, so leaving a 1cm rim, cut a round into the flesh, score through the centre bit to make a dice and scoop it out with a teaspoon. Rub a smidge of olive oil onto the outside of the skin, place on a baking sheet, cover with foil and bake for 15 minutes or so until it starts to soften and become pliable.

Whilst the skin is baking, chop the removed aubergine flesh and put to one side. Heat a couple of tablespoons of water in the bottom of a non-stick frying pan and sauté the onion and mustard seeds for 5 minutes until the seeds are lightly toasted and the onion starts to soften.Stir in the garlic and chopped aubergine flesh cook for a minute, then add the tomato and chopped mushrooms. Continue to cook for another few minutes until the tomatoes and aubergine are soft and mushy and water runs out of the mushrooms. Add the spices, salt and pepper, black beans and cooked rice/quinoa. Stir well to combine. Finally add the chopped spinach and most of the chopped coriander (retaining a few leaves for garnish) and simmer for another few minutes until the spinach has wilted and everything is hot and steamy. Check the flavour and add more spices or seasoning as needed. Once you’re happy with your flavour, turn off the heat.

Remove the aubergine shells from the oven. Carefully spoon in the stuffing mix, pressing it in lightly to make sure its well filled. Place back in the oven and back for another 15 minutes until the shell is lovely and soft and the top lightly browned. Remove from the oven and garnish with the reserved coriander. Drizzle coriander yoghurt dressing over the top if using and serve. Enjoy.

 

Summer skin smoothie

The weather over the last few days has been beautifully sunny and warm, the perfect temperature for enjoying summer food offerings like this gorgeous pink watermelon that I ordered with my veg box last week.

I always associate watermelon with hot weather; maybe it’s just because I ate so much when we were in India! 92% water, it’s really rehydrating on a steamy hot day. The fantastic nutrients found in its gorgeously crisp flesh help to minimise the damage caused by too much sun, as getting the right amount for us Brits is a tricky thing!

The majority of vitamin D that circulates in the body is created through the skin being exposed to sunshine. Vitamin D is not only essential for strong bones and teeth, but also supports the immune system and low levels can lead to a whole array of health problems ranging from asthma to multiple sclerosis. So we really need to get outside and catch some rays. Too much sunshine though can lead to skin damage and potentially skin cancer.

Our weather in the UK is so unpredictable getting regular sun exposure can be difficult. So when the sun does come out, it’s tempting  to expose lily white skin a bit too long and burn – that’s where the damage occurs. Fortunately, food like watermelon can help.

As well as rehydrating the skin, watermelon is packed with vitamin C and betacarotene that act as anti-oxidants, mopping up damaging free radicals created by the damaging rays. It also has large amounts of lycopene that also helps reduce inflammation and can help protect the skin from lasting damage – marvellous!

Apart from just eating it as a chunk, watermelon is delicious in salad (see this old blog post http://thesensitivefoodiekitchen.com/wonderful-watermelon/) and also works as a fantastic base to green smoothies, making it completely dairy free and plant based.

To add in some extra anti-inflammatory power (as well as awesome flavour) I’ve blended ginger and turmeric into this spinach and watermelon smoothie, and added a good squeeze of lime to help absorption of the vitamin C.

Both ginger and turmeric have amazing medicinal properties. Ginger is thought to help with digestive issues, reduce pain from muscle soreness to arthritis to migraine and also help stabilise blood sugars. Turmeric is being hailed as a wonder spice, a surprise to the western world but not to anyone hailing from India where it’s amazing properties have been used for thousands of years. It’s not only anti-septic but also helps reduce all sorts of inflammation in the body. There is so much to say about turmeric it needs it’s own blog post (and more!) but for now it’s a good idea to include some in your diet every day.

So as we bask in possibly the last of the summer sun, why not try this super healthy smoothie and give your skin a super summer treat.

Summer skin soother smoothie

A couple of handfuls of spinach leaves, washed and roughly chopped
1 quarter chunk watermelon (from a small one) chopped
2 cm chunk fresh ginger chopped
1/4-1/2 teaspoon ground turmeric or 1 cm chunk of fresh turmeric chopped
juice of 1 lime

Place all the ingredients into a high speed blender and blend until smooth. Drink straight away.

Incredible cruciferous part 2

My last post “Incredible Cruciferous” http://thesensitivefoodiekitchen.com/incredible-cruciferous/ looked at the range of veggies to try in this group and their amazing nutritional properties, as well a few suggested recipes to try out. This time, I want to share some top tips on how to get maximum benefit from these gorgeous vegetables – and a new recipe idea to try out too. Continue reading “Incredible cruciferous part 2”