Broccolli and Fine Beans Stir fry

MAINS

Easy on tummy: Very

Budget: cheap to medium

This recipe is an adaptation of my previous easy chinese stir fry. However, this one contains more greens, which is great for increasing your calcium, vitamin-K intake and various other health benefits. 

Ingredients:

• sunflower oil
• 1 onion
• a handfull of fine green beans
• 1 pepper
• 1 broccoli
• 5-6 shiitake mushrooms
• noodles (rice, soba or egg noodles)

For the sauce:

• 2 garlic cloves
• 1 tsp fresh ginger
• 1 tsp chilli flakes or half a red chilli
• soy sauce
• teriyaki or oyster sauce
• 1 tbsp corn flour for thickening

Method of preparation:

Pre-chop all the vegetables in large chunks. Heat the sunflower oil in a wok or a large pan. When it is hot enough,add the onion. Stir fry for 2-3 mins, after which add the pepper, broccoli, fine beans and stir well for about 5-10 minutes, or until softened but still crunchy. Add a tiny bit of water to help the food steam-cook and avoid burning. Add the shiitake mushrooms and stir fry for further 5 mins.

For the sauce:

Fry the chilli, ginger and garlic in a bit of oil for about 1 minute. Add the soy sauce and teriyaki sauce. Cook on a low heat in a saucepan. Stir regularly. After 15-20 mins it should be slightly thickened. Add a tbsp of corn flour in a glass with 2 tbsp of lukewarm water and break well all lumps. Add this mix into the sauce, it will help it thicken. In 5 minutes the sauce should be visibly thicker and ready to be turned off!

Cook the noodles according to the package instructions. Serve the stir fry, spoon sauce on top and sprinkle sesame seeds to taste!

Yummies!

Rhubarb and Walnut Tart

DESSERT

Easy on tummy: very

Budget: medium

Dairy free, Gluten free

Ingredients:

• Ground almonds - sprinkle to taste
• 25g crushed walnuts
• a few raspberries (optional)

For the rhubarb syrup:

• 250g rhubarb (around 2 stalks)
• 3 tbsp muscavado or demerera sugar
• 1/2 lemon squeezed (few swigs of lemon juice alternatively)
• 150 ml water

For the crostata pastry:

• 100g (3/4 cup)of unbleached plain flour
• 65 g (1/2 cup) wholemeal flour
• 1/4 tsp salt
• 1 tbsp maple syrup
• 70g (1/2 cup) sunflower oil
• ice cold water if needed

Method of preparation:

For the rhubarb filling: 

Chop off the rhubarb's ends and chop the stalk in thirds or quarters. Please note: if you are using fresh-off-the-garden rhubarb, make sure you discard of the leaves as they contain cyanide and are highly poisonous.

Place the water, sugar and lemon juice in a pot and slowly bring up the heat. When the sugar is dissolved, add the rhubarb and gently boil on medium heat for 5 minutes. This should be plenty of time. Rhubarb is stringy - do not cut it along the stalk (like I had the misfortune of doing) or it will go everywhere/expand once boiled. Leave the rhubarb to sit in its syrup for at least an hour.

For the crostata pastry:

In a large bowl add the flours and salt and stir with a spoon. Add the oil and mix in well, then add the maple syrup. Start working the dough until it looks homogenous without overworking it. If it is too dry, slowly add the cold water (1 tbsp at a time) until you get the right consistency. 

Shape the dough in a circular form with a rolling pin, cover and place in fridge for about an hour.

Preheat the oven to 180 ° C. 

Sprinkle the ground almonds on top of the dough. Spoon the rhubarb filling mixed with the crushed walnuts onto the pastry, you can ad raspberries as well if available. Leave 4cm perimeter around the edge. Gently fold the border over the filling so that the rhubarb does not overspill. You can brush extra maple syrup on the crostata pastry. 

Bake for 25-30 mins. When you take it out of the oven, let it cool well before slicing and serving. 

Buon appetito!

For the curious ones:

Rhubarb is rich in vitamin K and a cup of chopped rhubarb contains nearly half of your daily value.

The 'K' is a short for the Danish word 'koagulere' which refers to the vitamin's properties in helping blood coagulation/ clotting.

Vitamin K also enhances the bones' ability to form and repair. 

Vitamin K2 assists the body in keeping calcium in the bones. 

Vitamin K benefits the liver, the arteries and heart.

Avocado and Bean Salad on Toasted Pitta

SALAD

Here is a quick summer salad that is very filling and could also be used for your lunch box. It is also a great idea for party food, as people can mix and match with different dips. 

Easy on tummy: very

Budget: medium

Dairy free, Gluten free

Preparation: 10-15 min  ›  Cook: 20 min 

Ingredients:

• 2 tbsp olive oil
• 2 ripe avocados
• 1 lime, squeezed
• 3 salad onions / alternatively 2 shallots
• 4 large tomatoes/10 cherry tomatoes
• 1/4 red chilli
• 2 garlic cloves
• 1 can of red kidney beans (400g)
• 2 handfulls of watercress
• 4-5 pitta breads
• black pepper to garnish

Method of preparation:

Chop the avocados in half, de-stone them and dice them in 1x1 cm cubes. Chop finely the spring onions, tomatoes, chilli, 1 garlic clove and add in a large bowl with the avocados and the squeezed lime. This mixture will create a guacamole-like substance that you can add to the pittas.

Open the red kidney beans, drain well and rinse. In a separate bowl add the remaining olive oil, garlic and watercress and mix really well with the beans. 

You can now top your toasted pitta with the beans salad and the guacamole. You can choose which one goes on first, slightly like the clotted cream and jam debate!

I hope you enjoy this!

Squash and Parsnip Veggie burgers

MAINS

Budget: small

Easy on tummy: extremely

Preparation: 15 min  ›  Resting time: leave in fridge overnight

Cook: 10-15 min 

gluten-free, dairy-free, suitable for vegetarians

This recipe is the creation of my friend Charlotte - it is absolutely delicious and a great option for vegetarians. I have yet to cook it myself, so patience for the images!  

Ingredients:

• 1 tsp cumin
• 75g almonds, soaked in water
• 1 medium parsnip
• 1 courgette
• 1/4 butternut squash
• 2 carrots
• handful of spinach
• bunch of parsley
• 1 egg
• 2 tbsp rice flour

Method of preparation:

Chop the courgette, squash and parsnip, cover in a bit of sunflower oil  and roast them in the oven for 25 mins. 

Blend the roasted veggies with the soaked almonds and place them in a large bowl. Grate the two carrots, chop the spinach and parsley in fine pieces, and add to the mix. Add the cumin, beaten egg, rice flour. Mix really well and leave in the fridge overnight.

The mix should be set the next day so now you can start forming your burgers. Place them on a flat pan on a medium heat and cook until outside is slightly crispy.

Happy barbeque!