Chickpea salad with cherry tomatoes and avocado
(Source: Cook.Nourish.Glow. Amelia Freer)
Serves 3-4
- 1 x 400g tin chickpeas, drained and rinsed
- zest and juice of 1 lemon
- Handful of cherry tomatoes, cut into halves
- 1/2 red onion, finely diced
- 1 avocado, peeled, stoned and chopped
- Pinch of smoked paprika or dried chilli flakes
- 1 tbsp. capers, rinsed
- Handful of rocket leaves
- Drizzle of extra virgin olive oil
- Sea salt and freshly ground black pepper
Method:
Mix all the ingredients together and serve - or decant into a jar for transport to work.
Spiced Pumpkin granola bars
Sourced from I quit sugar for life by Sarah Wilson
Makes 16
(Source: Cooking for the Sensitive gut - Dr Joan Ransley and Dr Nick Read)
Quinoa is a small gluten-free seed that can grow in inhospitable climates. Traditionally it was ground into flour and made into baked products. It has a higher protein content than rice and it contains other useful micronutrients, such as calcium.
Method:
Preheat oven to 180. Scoop out seeds and chop off skin if you prefer. Put the chunks on a baking tray and rub with the olive oil and salt. Bake in the middle of the oven about 45 minutes, until soft. Puree using a stick blender, or mash well by hand. Once cool store in 250ml batches in the freezer in zip lock bags or sealed containers.
Aubergine, quinoa, feta and herbs
Method:
- Preheat oven to 200, fan 180. Line a 20cm loose-bottomed square tin with baking paper and lightly oil the paper.
- Combine the courgettes and spring onions, season and tip into the tin. Spread into an even layer and bake for 10 minutes.
- In a large bowl, whisk the eggs with plenty of seasoning. Remove the tin from the oven and tip the courgette mixture into the eggs and add the basil. Stir together then pour everything back into the tin. Sprinkle over the feta and bake for another 20 minutes until set. Remove from the oven and leave to settle for 5 minutes. Serve warm, in squares or leave to cool.
Serves 4
Ingredients:
- 80g noodles (rice or buckwheat are best)
- 3 courgettes
- 3 tbsp. olive oil
- 2 garlic cloves (sliced)
- 1 tbsp. finely grated ginger
- 2 tbsp. sunflower seeds
- Green leaves of 2 spring onions, finely sliced
- 1/2 red pepper
- 1 tbsp. soy sauce
- 1 tbsp. chopped coriander leaves
Method:
- Cook the noodles as instructed on the packet.
- Spiralize the courgettes, or cut them into strips.
- Warm the oil in a spacious wok, drop in the sliced garlic and cook until it just begins to colour. Remove the garlic from the oil and discard it.
- Add the ginger, sunflower seeds, spring onion greens and pepper, and cook gently for a minute. Add the courgetti and stir-fry until the vegetables are soft but retain some 'bite'.
- Add the drained noodles and continue to stir-fry. When the noodles have warmed through, add the soy sauce and serve strewn with the chopped coriander and more soy sauce if required.
Ingredients:
Serves 4
- Olive oil, for greasing
- 2 medium courgettes, trimmed and coarsely grated
- 4 spring onions, trimmed and finely chopped
- 8 large eggs
- a handful of basil leaves, finely shredded
- 100g feta, crumbled
Method:
- Preheat oven to 200 degrees C. Cut the aubergines lengthways into 1.5 cm thick strips and lay on a plate. Sprinkle with the salt and leave for 15 minutes. When drops of moisture appear on the cut surfaces of the aubergines, rinse well under cold water and pat dry.
- Drizzle a little olive oil on a baking tray and wipe the cut surfaces of the aubergines with the oil before arranging the slices in rows. Cover with foil and place in the oven for 10 minutes. Remove the foil and continue to cook until tender for a further 10 minutes.
- Meanwhile, pour the quinoa into a measuring jug and make note of its volume. Place the quinoa in a pan with twice its volume in water and bring to the boil. Reduce the heat and simmer as instructed on the pack (or until tender), drain and place in a bowl with the pine nuts, tomatoes, chives, parsley and feta then season well.
- When the aubergine slices are soft and beginning to turn golden brown, remove them from the oven and spread 1 tbsp. of the quinoa mixture on the top of each slice. Return to the oven and cook for a further 10 minutes. Serve hot with a sprinkling of coriander.
Ingredients
- 300g mixed almonds, cashews, pecans, walnuts and pumpkin seeds
- 200g rolled oats
- 150g coconut flakes
- 6 tablespoons coconut oil or butter
- 180ml rice malt syrup
- 250ml pumpkin or butternut squash puree (see method below)
- 1 tsp ground cinnamon
- 1 tsp ground allspice
- 1 tsp ground ginger
- 1/2 tsp ground cloves
- 5 tbsp. chia seeds.
Courgetti with ginger, sunflower seeds and noodles
Pumpkin or butternut squash puree.
Ingredients
1 pumpkin or squash (cut into big chunks)
2 tablespoons olive oil
pinch of salt.
(Source: Cooking for the sensitive gut - Dr Joan Ransley and Dr Nick Read)
This is a very quick recipes which is ideal for when you are hungry and need something delicious on the table quickly.
Method
- Preheat oven to 160 and line a 20cm square baking tin with baking paper.
- In a large bowl, mix together the nuts, oats and coconut flakes. In a saucepan, melt the oil or butter, syrup, pumpkin or squash puree and spices.
- Add the chia seeds and bring the mixture to a gentle boil.
- Remove from the heat and stir through the nut and oat mixture until well combined, then continue mixing for another minute to help the ingredients bind.
- Press the mixture evenly into the prepared tin and bake for 30-40 minutes or until golden.
- Remove from the oven and allow to cool before slicing into bars. Store in an airtight container in a cool dry place for 1-2 weeks.
Serves 4
Ingredients:
- 2 aubergines
- 2 tbsp. salt
- 1 tbsp. olive oil
- 200gg quinoa
- 2 tbsp. pine nuts
- 100g cherry tomatoes, chopped
- 1 tbsp. chopped chives
- 1 tbsp. chopped parsley leaves
- 150g feta cheese crumbled
- sea salt and freshly ground black pepper
- 1 tbsp. chopped coriander leaves
Plant-based recipes
Oven-baked courgette and feta frittata.
Eat any leftovers cold for lunch the next day, or pack them up for a picnic.