Thursday, 22 November 2012

Sweet Potato and Avocado Mash


Ingredients

Serves 5

4 medium sized sweet potatoes
2 ripe avocados
1/2 teaspoon of veg stock powder
1/4 teaspoon of mixed herbs
1/4 teaspoon of paprika

1/4 teaspoon of cayenne pepper

Step 1: Peel and chop the sweet potatoes, place in a large saucepan, cover with water and bring to the boil then simmer until cooked.

Step 2: Add in the two avocados and mash until mixed. Add in the herbs and spices and stir well.


Pumpkin Orange Protein Cake


Ingredients

Serves 8

1/4 cup of walnut pieces
1 egg and 2 egg whites
1/2 cup apple purée
1/2 cup light coconut milk
1 cup pumpkin purée
8 teaspoons of stevia
1 1/2 teaspoons of orange extract
1 teaspoon of vanilla extract

1 1/2 cups of oat flour
2 scoops of protein powder (unflavoured or vanilla)
1 teaspoon baking powder
1/2 teaspoon baking soda

Step 1: Rinse and soak your walnut pieces for at least 30 minutes dry and put aside.

Step 2: 
Mix all the dry ingredients in a bowl and then mix all the wet ingredients in a separate bowl.

Step 3: Add the wet ingredients to the dry ingredients and mix together well.

Step 4: Spray your pan or pans and spread the walnuts evenly at the bottom, place the cake mixture into one large bunt pan or two small pans and place in the oven at 200 degrees for approximately 30 minutes.


Wednesday, 21 November 2012

Handmade Sushi Rolls



Ingredients

Serves 2

150g of sushi rice (I used boil in the bag)
30ml sushi vinegar
3 nori sheets

Your choice of filling, I used;
Tinned tuna chunks
Half a small cucumber
Half a ripe avocado


 

My set up includes a bowl of ice water to cleanse and cool the hands before handling the rice.


Step 1: Put the rice into a medium sized saucepan and add enough water to cover the rice bag. Bring to the boil and simmer on a low heat for 11-12 minutes with the lid on.

Step 2: Turn off the heat and drain the water using a sieve, put the rice bag into the sieve and back into the saucepan and leave to stand for 25-30 minutes with the lid on.


Step 3: Remove the rice from the bag and transfer the hot rice into a large bowl, fold the sushi vinegar into the rice. Wait until the hot rice cools down to a warm temperature before rolling the sushi.



Step 3: Whilst the rice is cooling, chop your cucumber and avocado into thin strips 1-2cm wide. I placed my avocado into lemon juice and water to keep the colour. I then flaked my tuna chunks down in a bowl.


Step 4: Place half a sheet of nori onto the bamboo rolling mat. Spread a small hand full of the rice as evenly as possible over the nori, making sure to keep a thin layer of rice and leaving a little gap free from rice at the top as you will need this to seal the roll.


Step 5: Lay your fillings over the rice as shown and squeeze a little lemon juice on top. Do not put too much filling in otherwise it will be difficult to roll.


Step 6: Begin rolling the nori carefully and evenly around the filling, using the mat to help shape it, rolling away from yourself and pressing firmly. Pull the bamboo mat away from yourself and make sure to keep rolling the nori around itself.

Below is the video I watched which helped me a lot with this step.



Step 7: Once the roll is complete, press down firmly on the mat helping to compress the roll slightly so that it keeps shape. Remove the rolled sushi from the rolling mat and place on a dry chopping board.


Step 8: Using a very sharp knife, cut the roll in half. Then cut the 2 halves into 4 even lengths, making 8 sushi rolls. Wash the knife occasionally between cutting each sushi roll to prevent the rice from sticking to it and to ensure a cleaner cut.




Step 9: Serve with soy sauce and wasabi paste on a little side dish. Eat sushi ginger between the rolls to cleanse the palate.


Monday, 19 November 2012

Avocado and Banana Muffins


Ingredients

Serves 8

1 egg
1 banana
1/2 a ripe avocado
2 tablespoons of pure raw honey
1/2 cup of light coconut milk
1/2 teaspoon of vanilla extract

1/3 cup of crushed nuts/seeds ( I used a mix of sunflower, pumpkin, flax and hemp)
1/3 cup chopped walnuts
1 cup oat flour
1 teaspoon baking powder
1 teaspoon baking soda

Step 1: Mix all the dry ingredients in a bowl and set aside.

Step 2: Place the avocado, banana and honey into a blender/food processor and blend until smooth. Add the mixture to the dry ingredients and mix well.

Step 3: Gradually add in the coconut milk and mix well, finally adding in the vanilla extract to the mixture.

Step 3: Add the muffin mixture into muffin pans or tins and place in the oven at 200 degrees for approximately 20 minutes or until a skewer comes out clean.

170 calories per serving :-)




Sunday, 18 November 2012

Chocolate Coconut Protein Brownies

 

Ingredients:

Serves 9

1 whole egg and 1 egg white
1/2 cup of apple purée
1 cup light coconut milk
2 teaspoons of vanilla extract
2 teaspoons coconut flavouring

1 1/2 cups of oat flour or almond flour (ground almonds)
1/4 cup of coconut flour
1 1/2 teaspoons of baking powder
2 scoops of protein powder (vanilla or unflavoured)
1/3 cup of cocoa powder
3 tablespoons of stevia

Step 1: Mix all the dry ingredients in a bowl and then mix all the wet ingredients in a separate bowl.

Step 2: Add the wet ingredients to the dry ingredients and mix together well.

Step 3: Place the brownie mixture into a square baking pan, spread out evenly and place in the oven at 200 degrees for approximately 25 minutes or until a skewer comes out clean.

170 calories per serving :-)





Saturday, 17 November 2012

Pumpkin Pie Oat Cookies


Ingredients:

Serves 1

3 egg whites
1/2 cup quick oats
1/2 cup oat flour
1/2 pumpkin 
purée
1 scoop protein powder (vanilla or unflavoured)
2 1/2 tablespoons of sweetener
2 teaspoons vanilla extract
2 teaspoons all spice (pumpkin pie spice)
1/2 teaspoon of baking soda

Step 1: Mix all the dry ingredients in a bowl and then mix all the wet ingredients in a separate bowl.

Step 2: Add the wet ingredients to the dry ingredients and mix together well.

Step 3: Place heaped tablespoon amounts of the cookie mixture onto a baking tray lined with greaseproof paper and place in the oven at 200 degrees for approximately 10-15 minutes.



Instant Frozen Yoghurt



Ingredients:


Serves 1

150g greek yoghurt
200g frozen fruit
1 tablespoon of stevia
A little water

I really like to use a mixture of frozen fruit in this recipe, my favourite at the moment is mango and strawberry! Other variations I've tried which are also great is apple and strawberry, mango and banana and also mango, apple and mixed berries.

Step 1: Place the yoghurt, frozen fruit and stevia in a blender or food processor.

Step 2: Blend the ingredients until they're mixed quite well then add a little water to thin down to your desired consistency. 



Thursday, 1 November 2012

Oven Baked Sweet Potato Fries

 

Ingredients:

Serves 1

1 medium sized sweet potato
1 teaspoon of oil for tossing (I used olive)
1/4 teaspoon of mixed herbs

1/4 teaspoon of chilli flakes
1/4 teaspoon of paprika
1/4 teaspoon of cayenne pepper

Step 1: Peel the sweet potatoes and cut off the ends. Cut the potatoes in half lengthwise and then, if they are very long, in half crosswise. Cut each piece into fries.

Step 2: Put the sweet potato pieces into a large bowl, add the oil, herbs and spices and toss to mix well to combined together.

Step 3: Spread the sweet potato fries out in a single layer on a baking tray. The oil they are coated in should keep them from sticking to the tray but I sprayed mine with some fry light oil just the be sure. Also preheating the baking tray will also help the fries become crispier. 

Step 4: Bake in the oven at 200 degrees for approximately 20 minutes, turning the fries over half way through cooking.





Gluten Free Egg Free Chocolate Cookies



Ingredients:

Makes 6 cookies

1/2 cup of ground almonds/almond flour
4 tablespoons of unsweetened almond milk
1 tablespoon of plain greek yoghurt
2 tablespoons of cocoa powder
4 teaspoons of your favourite sweetener
1/4 teaspoon of bicarbonate of soda
1/2 teaspoon of vanilla extract

Step 1: Add the ground almonds, cocoa powder, sweetener and bicarbonate of soda to a mixing bowl and mix together with a spoon.

Step 2: Add in the wet ingredients to the dry ingredients and mix well with an electric hand mixer until all ingredients come together into a thick paste.

Step 3: Spray a baking tray with fry light and place 6 even amounts of the cookie mixture onto it.

Step 4: Bake in the oven for approximately 10-12 minutes at 220 degrees.



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