Ethiopian Split Peas (Kik Alicha)

superveggiemom.com

I was fortunate enough to spend a few hours cooking with an Ethiopian chef a while back, making this dish as well as a few others. The tip I took away from that day was to cook the onions and garlic until they almost become a puree (this does mean you have to keep stirring!) but the result is delicious. You can spice up this dish as much as you want – I prefer a gentle warm sensation! Split peas are so overlooked nowadays – they are a great source of plant-based protein , folate, iron and potassium, while being low in fat and high in fiber – and best of all they are cheap! Great for diabetics.
I would advise soaking over-night – just to make sure they are gentle on the tummy, if you catch my drift 🙂

Continue reading “Ethiopian Split Peas (Kik Alicha)”

Ital Red Pea Soup

red pea soup
Healthiersteps.com

This is probably my favourite West Indian soup – I have eaten it mainly at funerals! but nevertheless it’s been so tasty and filling and really comforting. Red peas are kidney beans and this soup allows you to experiment with different vegetables – pumpkin, sweet potato, yam, butternut squash etc. The beans need soaking overnight or use a pressure cooker to cook them and save time. Kidney beans are a good source of plant-based protein, fibre and have a low glycemic index rating – all round a good, healthy bean! Every time I have eaten this soup it has had ‘spinner’ dumplings in it – which are delicious and make it a meal on its own – so I have included the little dumpling recipe aswell.
Continue reading “Ital Red Pea Soup”

Stuffed Courgettes

stuffed courgettes

A lovely, light but satisfying lunch dish made with courgettes/zuchinni. You can eat a good plateful without feeling guilty! Courgettes have a low GI and are great for people who have diabetes as they wont have much of an effect on blood glucose levels. Courgettes are also a good source of potassium, vitamic C and folic acid. The tomatoes add a long list of nutrients, especially when cooked – add in fresh dill, mint and parsley and this is a longevity winner – and best of all it is great for the waistline – no after lunch slump with this one!

Continue reading “Stuffed Courgettes”

Pea and Basil Soup

pea and basil
homemakershabiitat.com

I don’t think the UK has got the memo yet that we are edging towards summer! We had a glimmer of good weather but it’s dissapeared again and its COLD! However, this soup is great for Spring and can be thrown together very quickly. Just because food is good for you doesn’t mean that it can’t deliver on flavour – the two should go hand in hand. The humble pea is packed with vitamin C, E and Zinc and helps to reduce inflammation (the cause of many illnesses). Basil tastes divine but also contains magnesium which can aid blood flow. This soup is a winner as it is cheap, tasty and has ingredients that you will normally have in the fridge or freezer.
Continue reading “Pea and Basil Soup”

Thai Style Crunchy Salad with Coconut Curry Dressing

Thai-Noodle-Salad-with-Peanut-Sauce-105
Feastingathome.com

You know something is going to taste good when you see a rainbow of colours on your plate. The sky is the limit really with the ingredients for this refreshing salad BUT it needs to have crunch! You can be adventerous with salad leaves and you can use noodles or brown rice to bulk this salad out. The dressing is very tasty and easy to make. 

Continue reading “Thai Style Crunchy Salad with Coconut Curry Dressing”

Tangy Panzanella Salad

panzanella-the-food-placeDespite the cold snap of weather we are having, better weather is on its way 🙂 (promise!) The lighter the days get the more I enjoy a nice tangy and fresh salad. This salad lends itself to a mix of tomatoes types – cherry, plum, yellow, vine etc. The addition of cubes of stale sourdough bread (or any uncut bread you have) make this more filling – this is a bit of grown-up salad! With origins in Tuscany, Italy the salad was created like most great, rustic dishes to avoid waste and is a typical peasant dish. If that makes me a peasant – I’m happy to be!

Continue reading “Tangy Panzanella Salad”

Marvelous Oat Flour Cinnamon Muffins

UpSplash

Any kind of white flour is becoming an issue for me. My stomach just doesn’t appreciate flour too much – a little organic wholemeal is ok, or organic unbleached but any foodstuff that has refined flour in makes my stomach bloat and I feel uncomfortable. Soooooo, finding these little beauties was wonderful. The best bit is oat flour can be hard to find BUT you just whizz porridge oats in a blender and hey presto! Oat flour! These are great for breakfast or as a snack – I will be hiding them however as I live with a bunch of vultures! 🙂

Continue reading “Marvelous Oat Flour Cinnamon Muffins”

Lentil and Rice Biryani

ddsdawatdilse

Our neighbours have blessed us a couple of times recently with some wonderful Bengali cooking (see – even in London there are still good neighbours!) The rice they have sent us via their young daughter was out of this world tasty, non-oily and just amazing. As you know by now I am starting to love Indian cooking and this dish is a great way to brighten up mid-week meals. Lentils are a rich source of protein and keep you full for longer.
Although it looks like a lot of ingredients  – the process is simple, so don’t let that put you off 🙂

Continue reading “Lentil and Rice Biryani”

Caribbean Style Porridge

Sometimes I need a breakfast that will keep me satisfied until lunchtime -and this porridge does the job! My late Jamaican father-in-law was a regular porridge eater and he lived until he was 90! Some Caribbean porridge recipes call for condensed milk but as this is a blog site about longevity,  I am omitting the less healthy version 🙂  Oats are an all round good food – a great source of soluble fiber, a rich source of magnesium and it is great for controlling blood sugar. Best of all  – oats are fairly low cost (DO NOT use instant oats – they are not good!) and when my kids are hungry  – this is a go to for them any time of day.

Continue reading “Caribbean Style Porridge”

Squash, Chilli and Coconut Soup

Pinterest

Another great soup for these crisp winter days. I have to say I do use a lot of coconut milk at the moment but it adds such a lovely creaminess and flavour that I can’t resist it.  This is economical and will last about 4 days in the fridge. This is delicious served with some black olives on the side and a toasted slice of sourdough. 🙂 I now have a brilliant pressure cooker which does the whole thing in 10 minutes but have given you the traditional saucepan recipe. Butternut squash is a great source of fibre and vitamins, coconut milk reduces blood pressure and cholesterol and improves digestion – so don’t take my word for it – make this and see how you feel after!
Continue reading “Squash, Chilli and Coconut Soup”

Spinach, Lentil and Coconut Soup

This is a great soup to throw together quickly and have for lunch  – seeing as we are all mainly working from home these days. I have struggled some days with the workload and trying to really eat well, but this is the solution! You can prep this first thing in the morning, cook, leave the flavours to entwine and then blitz and eat 🙂 this soup combines taste and healthful benefits, lentils, spinach, leeks and coconut milk.
Continue reading “Spinach, Lentil and Coconut Soup”

Fantastic Homemade Falafel

This is my favourite street food of all time. I have been fortunate enough to eat some of the best felafels ever in Jerusalem (it was amazing and there were felafel shops on every corner) and in Bethlehem  – where we sat with local people in a tiny cafe watching these beauties being cooked in front of us. In Isreal, you can help yourself to as much salad and pickles as you can stuff in the pitta! I do believe that I am a very good judge of felafels now and these do not disappoint – as you long as you have a robust blender you are in business! 🙂 
***Chickpeas need soaking overnight***
Continue reading “Fantastic Homemade Falafel”

Delicious Banana Muffins

These muffins are a great way to use up overripe bananas and they really taste sweet and delicious – I had to grab these early this morning as they were the last 2! and my son wanted one to eat on the way to school 🙂 the bananas give a natural sweetness and the addition of coconut sugar make them taste almost like golden syrup. the texture is really good, moist and dense – I shall be making another batch this afternoon!

Continue reading “Delicious Banana Muffins”

Lentil Soup Syrian Style (Shorbat Adas)

I went for lunch yesterday with a good friend of mine and we went to a little local cafe where I had a delicious bowl of this soup – which reminded me how good it tastes! I’m not a huge fan of cumin but for some reason, I really find this soup comforting. Cumin is really good for digestion and is a rich source of iron, combined with an antibiotic property it really is a super spice! This soup is wonderful served with toasted pitta bread.
Continue reading “Lentil Soup Syrian Style (Shorbat Adas)”

Tomato & Orzo Soup (Manestra)

I am always on the lookout for cheap, flavoursome and healthy dishes and this is a winner! The weather in London right now is pants – so I fancy something warming and that doesn’t take much thought – but of course, delivers on flavour and health benefits. I never tried this when I lived in Greece but its full of the flavours of the Mediterranean! (who knew even tinned tomatoes are good for you!)
Continue reading “Tomato & Orzo Soup (Manestra)”

Courgette, Pea & Mint Soup

This was soooo quick and easy and delivered a deliciously smooth, tasty soup – it probably took 30 minutes from start to finish and is ridiculously cheap. The peas pack a health punch, preventing heart disease, reducing the risk of cancer and aid weight loss 🙂 Meanwhile the courgettes are delivering Vitamin C and K and folic acid – keeping bone and muscle health strong. Aways keep the peel on the courgettes as that is where most of the nutrients are. I promise you will never go back to tinned or packaged soup again!
Thanks to Made in Hackney again for this economical, super tasty recipe.
Continue reading “Courgette, Pea & Mint Soup”

Curried Cauliflower Soup

Today feels like a soup day – I love London but it’s cold and grey this morning so something warm and healthy is in order. This recipe is full of good things like turmeric, cumin and cashews – what’s not to like?! It’s vegan and tastes delicious  – cheap and easy to make, so no excuses 🙂

The humble cauliflower is a good source of fibre (keeps things moving along!) It also has lots of antioxidants which supports a healthy immune system. Continue reading “Curried Cauliflower Soup”

Beetroot, Feta & Mint Dip

Oh my goodness – this is one of my summer favourites – light, tasty and as usual easy to make 🙂 The combination of sweet beetroot, fresh mint and salty feta is really refreshing – watch out thought it’s addictive! Beets are high in vitamin C and potassium and are known for helping lower blood pressure. Fresh mint is wonderful for the stomach and digestion, plus feta cheese (the real stuff! either sheep or goats milk or a combination of the two) has anti-cancer properties and immune-boosting properties – that’s why the Greeks are a healthy bunch!
Continue reading “Beetroot, Feta & Mint Dip”

Fresh Beans in Tomato Sauce – (Fasolia)

What amazes me about some Greek dishes, is how a few ingredients can taste so wonderful! This dish is one of those – it’s sweet and thick and delicious. It’s cheap, easy to make and most of all its healthy. This is a staple in any Greek home, I often swap the above beans for the flatter type – either works equally well.

I am a fan of using whatever is in the fridge or needs using up – so to make the dish more filling I will sometimes add a few chunks of potato, red pepper and carrot.
Continue reading “Fresh Beans in Tomato Sauce – (Fasolia)”