Tag: nutrition

Categories
Mains Recipes

Roast Veg Tartlets

Warm ’em up, or eat ’em cold. Either way, these individual vegetarian tartlets will provide an attractìve, appetising, tasty and nutritious lunch. They’re also a great way to use up leftovers.

Servings

2 tartlets, so a light lunch for 2.

Timings

30 mins to roast the veg while you make the pastry and the tomato sauce, then 15 mins to bake at 180C.

You Will Need:

  • A couple of individual sized flan/tartlet dishes
  • 1 small sweet potato
  • 3 – 4 chestnut mushrooms
  • Half a red pepper
  • Drizzle of olive oil
  • A sprinkle of dried mixed herbs
  • 110g plain wholemeal flour
  • 50g butter
  • Pinch of salt
  • 2 – 3 tbsp cold tap water
  • Half a red onion
  • 1 clove of garlic
  • 3 – 4 tbsp tomato passata
  • Half a 400g tin of kidney beans
  • Black pepper
  • Strong hard cheese, like mature cheddar or parmesan, for grating

Method

  1. Turn a fan oven on to 180C.
  2. Peel and chop the sweet potato into 1 – 2 cm sized chunks. Quarter the mushrooms, and cut the red pepper into pieces the same size as the sweet potato. Place all in a roasting dish. Sprinkle with the herbs and drizzle with oil, then place in the oven for 30 mins.
  3. While the veg is roasting, get started on the pastry. Sieve the flour into a food processor with blade fitted. Chop the butter into small cubes and add to the flour with a pinch of salt. Pulse a few times until it resembles fine breadcrumbs. Drip in the water and pulse again, until you have a ball of soft dough. Remove, wrap in cling film and place in the fridge while you make the tomato sauce.
  4. Warm a few drops of the oil in a saucepan. Crush in the garlic and add the onion, finely chopped. As it softens, add in the passata and kidney beans. Give it a few twists of black pepper. Stir to mix and let reduce for a few minutes, until you have a thickish consistency.
  5. Grease the individual tartlet dishes with butter. Take the pastry dough from the fridge and roll out on a floured surface, then use to line each pastry dish. Prick each a few times with a fork.
  6. When the veg has finished roasting, scrape it all into the saucepan and mix in with the tomato and kidney beans. Leave the oven on.
  7. Spoon the veg and tomato mixture into the tartlet cases, then top with the grated cheese. Place in the oven for 15 mins until baked, with the cheese browned.
  8. Serve up with seasonal steamed veg, or let cool and enjoy with salad.

Customise it!

Swap in an̈y leftover veg you may have that is good for roasting: parsnip, carrot, celeriac, green or yellow pepper. Chop up a few celery stalks and add to soften in the tomato sauce. Try grating Stilton over to give another taste twist.

Recently, I’ve been revisiting the great REM albums from the 1990s. I played these a lot when first released and have always admired the band’s music. I feel quite privileged to have seen them play live on two occasions when they visited the UK. Here’s one of many fave tracks, this one from the New Adventures in HiFi album: Bittersweet Me.

Categories
Mains Recipes

Sesame Miso Shrooms

This is a meal where speed is definitely of the essence.

Now that the summer weather is here, I am often out exercising or playing sport with friends in the early part of the evening, returning home later, hungry and ready for a quick, tasty dinner. This dish is perfect for that situation, as it can be thrown together in the kitchen just before my lift arrives, and flash cooked in minutes when I arrive home, famished.

If you are looking for some instant food that is a healthier option than a microwaveable ready meal, then give this a try.

Servings

This is a main meal for 1.

Timings

10 mins to prepare, and 10 mins to stir fry.

You Will Need:

  • 8 or 9 chestnut mushrooms, halved or quartered
  • 1 carrot, cut into 2 – 3cm long thin batons
  • 2 scallions (spring onions) cut into pieces the same length as the carrot batons
  • 1 celery stick, also cut into fine batons
  • 2 – 3cm piece of root ginger, skinned and finely chopped
  • 1 medium chilli cut into fine discs
  • 2 tbsp of couscous or quinoa, prepared as per packet instructions

For the Stir Fry Sauce

  • 1 tbsp miso paste
  • 1 tbsp dark soy sauce
  • 1 tbsp white wine vinegar
  • 1 tbsp runny honey
  • 1 tbsp olive oil

To Serve

  • a handful of sesame seeds

Method

  1. Place all the chopped veg in a bowl and cover.
  2. Put the Stir Fry sauce ingredients in a clean screw top jar, and leave beside the bowl of veg.
  3. When you are ready to eat, heat some oil in a wok and, once it is hot, tip in the veg. Stir until softened and browned.
  4. Shake the jar well to mix up the sauce, then pour on to the veg. You should get an immediate sizzle and a blast of a delicious aroma. Tip in the couscous or quinoa.
  5. Stir to combine, then serve on a plate, topped with the sesame seeds sprinkled over. It should look like my photo at the top of the post.

Customise It!

Stick with the shrooms, but swap in other veg if you wish. Long slices of red onion or sticks of red, green or orange pepper will go brilliantly. Add in a crushed clove of garlic if you can’t resist. To go vegan, simply replace the honey with a suitable sweetener.

This week I enjoyed choosing the vinyl now playing on the turntable at a local coffee shop. They have a wonderful collection of albums from the golden age of vinyl in the 70s, in an era long before CDs and streaming. I chose David Bowie’s Aladdin Sane – a timeless classic – with my Long Black. Here’s the closing track on Side 1: Cracked Actor.

Categories
Blog Desserts Snacks

Peanut Butter Acai Bowl

Is it a peanut butter Christmas tree? A model of Mount Everest sculpted out of chocolate ice cream, perhaps?

Understandable, if that’s what you’re guessing is in my photo above. You’d be wrong, however – it is in fact an Acai Bowl. I bought this at the Drip Bar in Melbourne. The purply-chocolatey coloured acai is topped with fresh banana, crushed cacao, coconut, ground almonds, granola and a drizzle of peanut butter.

Some of you will be very familiar with acai, and some may never have heard of it. Acai (pronounced ah – sa – ee) is a berry that is produced in Brazil. It is rich in antioxidants, fibre and healthy fats, and believed to support heart health and cognitive function, while being low in sugar and calories. It is also suitable for vegetarians and vegans. It therefore ticks all the boxes to be called a surefire superfood.

What’s more, it tastes really good! At the risk of sounding like some sozzled sommelier, I would describe the taste as having dark chocolate tones, with deep red wine and a hint of blueberries. When you hear that description, it’s hard not to at least give it a try.

In the UK, my experience is that acai is still mainly the preserve of specialist juice bars and health food shops. An internet search reveals that there are slightly more outlets than I was aware of, but it is still nowhere near the mainstream in the way it is here in Australia. Most towns have a cafe or takeaway in the high street selling a variety of acai bowls, with chains established for the purpose, such as Oakberry and Yo-Chi.

As far as I understand, the acai is blended with chopped banana and yoghurt (or coconut milk for a non-dairy version), giving it a rich texture with a beautiful purplish colour. It is eaten ice cold, swirled in a bowl, looking like ice cream or sorbet with toppings added. Fresh fruit is most common, while sprinkling over granola or muesli makes it an option for breakfast.

A danger with acai bowls is that the base is topped up with treats high in sugar or non-healthy fats, that cancel out the health benefits of the acai itself. However, this doesn’t need to be a problem as long as the toppings (such as a good quality peanut butter) are added with thought and moderation.

The berries do not travel well, so outside of Brazil they are sold in pulp form or as powder. I have bought a pack of powder from Coles Supermarket, where it was available on the shelf, in several varieties. I will be taking it home to make some acai bowls of my own. I also have an idea to sprinkle some into the mix when baking, to make blueberry and acai muffins. Watch out for future posts!

Due to its health benefits, great look and taste, I feel it is only a matter of time before more of us are eating acai as part of a normal diet. Do let me know, via the comments below, if you have tasted acai, and what you thought of it. I am interested to hear how readily it can be found and eaten in your part of the world.

Here’s a Melbourne band that was recommended to me by the assistant in a cool vinyl records shop and cafe in the Hawthorn district of the city (a big shout-out to Alley Tunes). This band play experimental electronic music, and go by the name of Big Yawn. Here they are with Ragazzo.