Tag: healthy eating

Heartwood by the Sea, Halifax, Nova Scotia, Canada

I’m enjoying a holiday in Nova Scotia. I’m travelling to a few different places in the province and have already found quite a few nice gluten free and vegan foods and meals. One of my favourite meals was lunch at Heartwood by the Sea in downtown Halifax.

There are two Heartwood restaurants in Halifax which serve a selection of vegan and vegetarian foods including a number of gluten free options. I’m going to check out the restaurants on Quinpool road and Göttingen whilst I am here but today I enjoyed lunch at the pop up on the waterfront.

The menu is fairly extensive and includes vegan bowls as well as baked goods like cookies and energy bars.

I discovered veganism after diagnosis I was lactose intolerant. I found it easy to embrace as a vegetarian and having a coeliac disease too but sometimes it can feel frustrating looking for places I can eat safely.

I explained my dietary requirements including my nut allergy and was recommended to try the rainbow bowl. The rainbow bowl has brown rice, steamed green vegetables, roasted sweet potato and beetroots and tofu. All served up with a choice of sauce. As I’m allergic to nuts I went for the spicy tomato sauce. The food was delicious and suited my allergies and requirements perfectly.

Also impressive was the commitment to environmental responsibility. With biodegradable straws, bowls and cutlery as well as organic ingredients Heartwood by the Sea definitely won me over. And the little birds enjoyed the leftover rice too.

IKEA Veggie Balls – gluten free & vegan

Plant based choices are really taking off and I’m delighted to be finding vegan and coeliac friendly foods in places I wouldn’t usually look for them.

Following a lead from a vegan friend I recently got myself to IKEA to sample their veggie take on the iconic Swedish meatballs.

I have not been dissaoppointed. In the food section before the exit (several packs of candles and mini cacti after I arrived) I found the frozen veggie balls called Allemansrätten. You can buy a quite frankly huge bag for only £3.95 so it’s very affordable.

Also very easy, they cook from frozen and take less than 20 minutes. I’ve cooked these tasty gluten free goodies with kale, spinach garlic and green beans and served with hearty brown rice for a summery and delicious evening meal.

Happy IKEA-ing to all!

Spinach and Courgette Balsamic Tart

I love a pastry based meal. Having just discovered the gluten free, vegan Jus Rol puff pastry I think it’s fair to expect and few simple pies and tarts coming your way from me!

This is one of my favourites. It’s incredibly easy to cook too.

Start by allowing the pastry to warm for 10 minutes when you take it out of the fridge. I’m not sure if this is specific to gluten free or dairy free pastry but is certainly the case on the instructions for this brand.

Whilst the pastry is coming to room temperature wilt down some spinach brining it to a low heat in a large pan. This is also a great time to slice the courgette finely. The thinner the better as they may need to overlap in places.

Roll out the pastry and spread a small amount of garlic paste across the top.

It’s really important to pat dry the wilted spinach. If you don’t get the excess moisture out the tart will be really claggy. Place the dry spinach across the pastry to form a base.

Once covered in spinach layer slices of courgette across the base and top with dairy free cheese. I’m living Daiya dairy free mozzarella for this recipe.

Pop into the oven and bake for approximately 15 minutes. At the 15 minute mark I take out the tart and top with balsamic glaze before popping back into the oven for a final 10 minutes.

This is a great summer evening meal suitable for everyone.

Spicy Parsnip and Coriander Carrot Soup

Two of my favourite winter soups are spicy parsnip and carrot and coriander. This soup combines those flavours and is perfect and enjoyable.

This is another easy dish to cook. Add chopped parsnips, carrots and onions to a large pan. To serve 6 I used 4 large parsnips, 4 large carrots and a white onion.

Add chopped garlic, red chilli and coriander. Then cover with stock and bring to the boil. Using gluten free vegan stock cubes like the Kallo brand means this meal is perfect for my coeliac needs and vegan dietary choices.

Once boiling turn down the heat and cook on a low setting for about an hour so the soup simmers slowly.

Once cooked blend and enjoy the heat of the chilli with the aromatic coriander. Soups like this make me happy to be a coeliac vegan.

Vegan Moussaka

This dish has been reimagined hundreds of times. I can see why. It is tasty, nutritional and warming in the cold weather. My gluten free, vegan interpretation has made me look forward to dinner time already.

Aubergine is key to any moussaka dish. Start by chopping 2 aubergines into slices approximately 1cm thick and cooking the slices on a griddle. I use a little Fry light olive oil, sea salt and chopped coriander to season the aubergine whilst it cooks.

I am going to substitute potato with sweet potato! Lower on carbohydrates and much higher in vitamins and fibre I really enjoy sweet potato and this moussaka is no exception. Peel and then slice 2 sweet potatoes similarly to the aubergine. Place in a saucepan, cover with water and then bring to the boil before simmering for 20 minutes. When the sweet potato slices are soft enough you could break them apart but firm enough to retain their shape you are all set.

Drain and leave to cool with the aubergine slices.

When cooled the fun begins – with layering. In addition to your sliced aubergine and sweet potato you will need tinned chopped tomatoes, chopped garlic and vegan cheese.

Start by pressing a layer of the griddled aubergine at the bottom of a baking dish. Cover with chopped tomatoes, then add chopped garlic followed by a layer of sweet potato and a topping of vegan cheese. I repeat this 3 times and then bake for approximately 30 minutes.

My moussaka is ideal winter comfort food. High in vitamins, vegan and gluten free. This makes a tasty meal anytime.

Spiced Kalette Soup

I love kale and was delighted to discover kalettes whilst shopping. Kalettes are a hybrid of kale and sprouts. They are high in vitamins C and K. In addition like all cruciferous vegetables they have high levels of folic acid and fibre. Perfect for a healthy diet.

Start this recipe with a roasting pan and a warm oven. Add 2 chopped red peppers and a chopped courgette to the roasting dish and spray with cooking oil. I’ve used Fry light sunflower as it reduces the fat content in the dish. Stir through paprika and cayenne pepper and pop into the oven to roast for about 45 minutes.

Whilst the vegetables roast chop white onion, and garlic and prepare stock. I’m a coeliac so I find Kallo reduced salt vegetable stock cubes are an ideal stock cheat as they are gluten free and vegan. At only 6 calories as well they are perfect for a healthy meal.

When the vegetables have roasted combine in a saucepan with the garlic, onion and kalettes. Cover with stock and bring to the boil.

Once the soup mix is boiling turn the heat down and simmer for about 30 mins. It is so hard to wait for this soup to cook because it smells beautiful. Use a hand blender to whizz the soup up and stir. My husband has topped his with a little parmesan but I don’t need it so I’m happy as it it. The paprika, cayenne pepper and garlic are so light it makes for a perfect lunch.

Mexican inspired fried rice

As a coeliac I eat a lot of quinoa and rice as a way to bulk up meals and enjoy some carbs. This recipe takes the crisp texture of a fried rice dish and combines it with tasty veg and a little heat.

Start by popping the rice onto cook. I’m using brown rice as the process applied to white rice reduces the nutritional value in white rice. Add rice to a pan of boiling water and leave to cook for 20 minutes stirring regularly.

The time the rice takes to cook is ideal veg preparation time. I’m using a red pepper, a courgette, half a cucumbers large avocado and a number of sweet, small tomatoes. Chop all the veg into small chunks approximately 1cm square.

Once the veg is chopped heat a small amount of oil in a large pan. I’m using Fry Light Avocado as it is lower in calorie and a complementary flavour. Add the chopped pepper and courgette to the pan and cook until slightly softened.

When the brown rice has cooked and been thoroughly drained add it to the pan and continue to fry.

After 10 minutes of cooking the rice should be crisp and tasty. Sprinkle over a dash of cayenne pepper and stir through chopped coriander.

Add the chopped avocado, cucumber and tomato to make a crisp, tasty and warm fried rice salad.

Tucking into this beauty for dinner has me thinking about the spring and summer ahead already.

Steamed Vegetable Quinoa

Healthy January is here. I’m loving seeing so many fresh vegetables when I’m shopping. This is a really tasty combination of vegetables and quinoa with a simple lemon twist. Perfect lunch. 

Start by cooking quinoa. Ensure there is plenty of water in the pan, bring to the boil, add the quinoa and simmer for 10 – 15 minutes. Quinoa is a great staple for me as a coeliac vegan. Quinoa contains high volumes of protein is a complete protein containing many more amino structures and amino acids. It’s also one of few grains free from gluten. 

Whilst the quinoa is cooking it’s a great time to prep and steam the veg. Chop courgette into slices and then halves, chop broccoli into florets and prepare broad beans. I’ve bought prepared and podded broad beans so all I need to do is steam. Steam the vegetables. I like them all denote with a little crunch and I’m sure you will too. 

When the quinoa is cooked and the vegetables are steamed stir through so they are evenly mixed. Add a small drizzle of olive oil, a squeeze of fresh lemon juice and some black pepper. 

This dish is lovely warm but also makes a delicious lunch cold as a packed lunch. I hope you love it as much as I do and the bright, fresh flavour helps you chase away the January blues! 

Rocket and Lemon Risotto

I’m so ready for some healthy January eating. I’m kick starting that with a warm and hearty risotto. Perfect for coeliac, vegans and in fact anyone who enjoys a nice meal. 

Start with a little oil in a large pan. I’m using a few squirts of olive Fry Light as a lower calorie and fat option. 

Add half a chopped onion and a couple of chopped garlic cloves to the pan and fry. Once the onion has softened add arborio risotto rice to the pan and splash over with white wine. Keep the heat high so the wine bubbles off quickly and then cover the rice with hot stock. I use Kallo low salt vegetable stock as it is one of the few gluten free stock cubes. 

Continue cooking and top up the stock as the rice cooks and expands. After cooking for approximately 20 minutes add rocket, peas and squeeze some lemon juice and basil into the risotto and stir fry. 

Cook for a further 10 minutes stirring continuously to ensure even cooking. 

This is a delicious gluten free, veggie meal and I hope you really enjoy it. 

Sweet potato chilli

I’m enjoying back weekend away for new year and although it’s not a familiar kitchen it’s lovely to spend some time cooking healthy, happy food. 

After a day walking a hearty and warming chilli is fab. Start by peeling a large sweet potato. Then chop into slices and quarter leaving you with large chunks of sweet potato. Start by warming some olive oil in a large pan and then saute the sweet potato. Add chopped garlic and red chilli. 

After approximately 10 – 15 minutes. Add kidney beans, borlotti beans and canned chopped tomatoes. Stir through thoroughly, switch the heat down and simmer for a further 20 – 30 minutes. 

Whilst the chilli cooks it’s time to get the rice on. I’m cooking with long grain and wild rice as I love adding extra textures and different amino structures. Wild rice isn’t a rice at all, it’s a grass and surprisingly high in protein. 

The chilli and rice should finish cooking at about the same time so drain off, dish up and enjoy tucking into a well earned, post walk meal. Vegan and gluten free just being one added bonus!