Vegetables – Page 7 – littlefruitbat.com

Superfood Summer Salad

Summer is a time when you cannot beat a healthy, tasty salad for dinner. It can get a bit boring using the same ingredients so frequently so I’ve put together super-tasty super-food ingredients in this salad.

Start by cooking quinoa, place in a pan with water and bring to the boil. Turn the heat down and simmer on a mid heat for approximately 20 minutes. Quinoa is an excellent salad component, it is high in protein and low in fat. It’s actually the only plant based protein with the same amino structure as meat based proteins and I personally enjoy discussing that with people who question my veganism.

Whilst the quinoa is cooking I prep the vegetables. Chop mange tout and steam for a couple of minutes. Mange tout adds a fresh taste and a crunch to this meal.

Spinach is full of folic acid and an ideal addition. Chop baby leaf spinach roughly. As a cheat I’m actually using tinned canellini beans rather than dried and I use these to add even more protein and super veggies.

Finally have ready a handful of dried cranberries to add sweetness and antioxidants.

When the quinoa is cooked drain the water off and then mix the salad thoroughly. Serve with your choice of salad dressing and tuck in.

Carrot, coriander and coconut soup

Carrot and coriander soup is a classic but during the summer months I personally think it can be improved.

Thai flavours really complement the carrot and coriander soup so I make a simple, healthy meal by adding chilli, garlic and coconut.

Start by chopping carrots, coriander, garlic and red chilli. I then add vegetable stock until the veg is just covered and bring to boil. Turn down the heat and simmer for about 30 minutes until the carrots are soft.

A lot of the liquid will reduce as you cook the soup but it’s important not to add too much more, just enough to keep the carrots cooking not burning.

When the carrots are soft add coconut milk. I’m using light coconut milk as it provides the same flavour but a more healthy option.

Blend the soup using a handheld blender. I actually don’t blend to vigorously as a rustic soup makes it feel like a treat.

Sesame Spring Greens

It’s a rainy Saturday in May and whilst it would be lovely if the sun was shining I’m actually enjoying seeing my plants and garden get a good feed.

As well as making sure the plants get a good feed I’m aslo cooking some really tasty and nutritional food for me too. And it’s another really easy meal to make.

Although I’m allergic to nuts as well as being a coeliac, vegan I am lucky to say I can eat sesame. It’s a good job as sesame is so tasty.

Warm half a teaspoon of toasted sesame oil in a wok on high heat. Prep the veg by washing and chopping broccoli, courgette, spring onion and pak choi.

Add the broccoli and courgette to the pan first and stir fry for about 3 – 4 minutes. Then add the pak choi on top. I actually layer the pak choi over the top so that it retains a real crunch and cooks from the heat rather than the oil. I also think crunchy veg has more nutritional value too.

Once the pak choi is layered over the top season using soy sauce. I’m using a gluten free tamari soy sauce by Kikkoman, although the Clearspring gluten free tamari is also pretty ace. Once the soy sauce has sizzled a little turn thw heat down to a medium setting and continue to cook for a further 5 minutes.

Spend the final couple of minutes cooking stirring the veg through thoroughly to ensure it is all stir fried to perfection.

Once cooked sprinkle with chopped spring onions and toasted sesame seeds to serve. A perfect spring vegetable meal to brighten up your day whatever the weather.

Henderson’s Vegan, Thistle Street, Edinburgh

I have found my new favourite place in the world. Please prepare yourself for a lot of excitement in this post…

I’m visiting Edinburgh this weekend and looking for coeliac, vegan food requires planning and research in advance. Henderson’s staff were really helpful when we phoned and booked a table in the restaurant area. Henderson’s Vegan have two eating areas, one which is a self service cafe and another with waitress service and… live jazz. Seriously. I’m moving in.

I explained I was allergic to nuts anx mushrooms in addition to coeliac and vegan and was impressed to find I actually had a choice of meals. To start I had falafel and coconut sauce, although I encouraged my sister to have the Thai wraps. Both were excellent.

Tucking in to such amazing vegan food in a relaxed, friendly and jazz filled environment was really exciting and it was nice to feel normal despite my allergies.

Main course – risotto. This was a really well cooked vegan risotto and the vegetables were crisp and fresh and it was nice to find surprise fennel as well as butternut squash, rocket and garden peas.

I don’t even know where to start telling you about dessert. So our waitress came over really excited and told us not to look at a menu. She said I have 3 desserts for you. All nut free, vegan and coeliac. A chocolate mousse, a raspberry cheesecake and a chocolate cheesecake pot. She said we had to have the last one so we went for that and the raspberry.

Let’s just be clear. These puddings were amazing. I’m genuinely still trying to get my head around the chocolate pot as I’m not sure how they made it that good, it was really creamy and my non vegan, non coeliac sister thinkd it is better than dairy and gluten based puddings.

Henderson’s Vegan is a safe, happy and tasty place.

‘All in one’ coconut, lime and green vegetable curry

Curry is a Saturday night staple in our house and I love that I can cook a super healthy meal that feels like a real treat. Perfect for coeliacs and vegans like me to boot!

This meal is delicious and uses some of my favourite ingredients.

Start with a big pan, as the ‘all in one’ may have suggested I actually include the rice in the curry even though I cook it separately initially. That’s why you will need lots of space.

I use a little Fry light in the bottom of the pot and start to warm on a med high setting. Add chopped red chilli and garlic to start a base and once the chilli and garlic start going add half a chopped white onion.

The versatility of ingredients you can use in a curry is one of the reasons I love it so much. Today I’m using chopped courgette, mange tout, chickpeas, broad beans and broccoli. Following the ‘all in one’ approach I add all the vegetables into the pot and continue to cook with the garlic and onion in the oil for approximately 5 minutes.

Whilst the vegetables are cooking put some brown rice on to cook.

Squeeze the juice out of 2 limes into the vegetable pot and then add coconut milk. Turn the heat down to a low medium and leave to simmer for about 30 minutes. In this time the brown rice will have cooked. Drain the rice thoroughly and add to the curry pot.

Stir the rice through the curry and continue cooking for a few minutes. Now the best bit. Dish up and tuck in. I hope you enjoy my super healthy Saturday treat as much as I do.

Chilli Bean Shakshuka

With a fresh cafetiere of coffee I’m enjoying an amazing brunch of Shakshuka with a Mexican twist. As I’m medically able to eat eggs I do this as a protein assistance, unlike most of my posts this recipe is vegetarian but not vegan as it includes eggs.

Start by preparing the base. The longer this can cook for the better. Chop onion, green pepper, red chilli, garlic, corainder and fresh tomatoes. Add to a large frying pan with a little oil and turn to a medium heat. As thee vegetavles start to cook add red kidney beans.

Continue to cook for 10 minutes before adding a tin of chopped tomatoes, turn the heat down a notch and simmer for 20 minutes until the vegetables form a chunky chilli consistency.

Turn the heat back to a medium setting. Form a small dent in the vegetable mix and crack an egg into the dent. Repeat this for each portion you are serving.

Cook for 20 minutes or until the eggs are cooked. I like a well cooked yolk so I flip the egg at the end very briefly. Serve with a few tortilla chips.

I hope you enjoy this dish. It’s a great breakfast / brunch for a busy day as it’s full of healthy, tasty veggies and protein.

Vegan, gluten-free courgette carbonara

Rich and creamy pasta dishes definitely shouldn’t be off the cards for vegans or coeliacs – or indeed both – this dish provides a very real solution for those like me who want a comforting and tasty meal.

Start by boiling water in a large pan. When cooking gluten free pasta it is key to bring the water to the boil before adding the pasta. I’m using a gluten free spaghetti which will taste exceptional when cooked. Whilst the spaghetti is cooking start preparing the sauce.

Finely chop half a white onion and fry in a small pan. I use fry light olive oil as it is a little healthier than olive oil and much easier to use less! Add 2 minced garlic cloves and a half a teaspoon of chopped red chilli and seeds.

Once the onion has softened and taken on a translucent appearance add 2 chopped courgettes, chopped basil and few turns of black pepper. Continue to cook for approximately 8 – 10 minutes.

Once the spaghetti has cooked drain off the water and pop the drained pasta back into the large pan. Stir through approximately 100ml of cream alternative. I like the Alpro soya cream. Add the cooked vegetables and stir very thoroughly. When evenly mixed serve warm and enjoy.

Vegan, Coeliac Friendly Fried Noodles

I love crispy fried noodles and before I was diagnosed with coeliac disease (and a few other dietary requirements to boot) I used to love fried noodle dishes at Thai or Chinese restaurants. This is my own version and is still super tasty.

The veg I’m using in this is a first for me and inspired by the miniature aubergines I found in my local supermarket. I chopped the miniature aubergines (so tiny and cute), a courgette and some green veggies. I used broccoli, green beans and asparagus as I love crunchy seasonal veg and like to get as many into one meal as possible.

Warm a teaspoon of sesame oil in a wok or frying pan and when warm add the veg directly. Whilst the veg is stir frying I soak rice noodle nests in boiling water. This gives the noodles a more al dente crunch which is perfect for this dish.

Once the veg is looking well stir fried drain the noodles and add the wok. Make sure the heat is high and then drizzle a little more sesame oil in. The noodles will start to brown and crisp. I use simple flavouring in this dish with a sprinkle of tamari. The Clearspring or Kikkoman gluten free brands are great and easy to get hold of.

After a few minutes the lovely stir fried noodles and veggies will be all ready. I’ve toppes with some chopped spring onions and toasted sesame seeds just before serving. It’s made an amazing Friday night dinner. Mmmm.

Rootcandi, Brighton – Vegan, Gluten Free Thai Tapas

I’ve found another amazing restaurant during a weekend away and wanted to share it with you all. Rootcandi in Brighton serve entirely vegan Thai fusion tapas and it is a delight.

I found the restaurant searching online for recommended coeliac. As I have quite a few additional allergies I had a chat with the manager when I booked the table and they emailed me the menu and allergy information.

When I arrived they had jotted down on the menu the options I could eat. There were a lot to choose from and it was really tough not to order them all.

I had crispy tofu, summer rolls and courgette fries. I have to say that it was one of the tastiest meals I’ve eaten since being diagnosed.

With friendly staff and a busy but chilled atmosphere I would thoroughly recommend Rootcandi as a top free-from choice.

Coriander and green vegetable soup

The delicious, peppery taste of coriander is something I really enjoy. This soup maximises the flavour from the coriander and blends it perfectly with other aromatic flavours.

Another benefit of this meal is that it is super easy to cook and you will only have one sauce pan to wash! Warm a small amount of oil in a saucepan, then to start the flavour base add chopped garlic, ginger, red chilli, lemongrass and of course coriander to the oil. Sizzle just the herbs and spices for a minute before adding chopped vegetables directly to the pan.

Once of the benefits of this dish is you can be really versatile with the vegetables. I’m using courgette, pak choi and green pepper. Saute with the flavour for another 3 – 4 minutes. I then add sweetcorn and dried rice noodles. I’m using vermicilli but ribbon noodles are also tasty.

Cover the noodles with boiling stock. I use Kallo vegetable stock as it coeliac friendly, vegan and available in a low salt variety.

Turn the heat down to a medium setting and simmer for 10 minutes. Once the noodles are soft it’s time to add the final ingredient. A dash of coconut. I’ve started using the Alpro coconut cream. It’s lower in fat but is also a more subtle flavour which lets the other tastes shine through.

Top with a sprig of coriander and serve as a tasty coeliac comfort food.