This salad is my wonderful ‘throw together’, put in the fridge, and let it marinate beauty! I love the flavours in this salad and with the cost of living rising sharply, it’s pretty cheap and very filling. Even if you are not a fan of chickpeas (which is probably because they have been served in a bland way) the mixture of mint, lemon and paprika are just delicious. I always use the jarred chickpeas which I pick up in my local Turkish supermarket for 89p a jar! (they have gone up recently by 20p) Chickpeas are high in fiber and protein and break down slowly in the gut, keeping you fuller for longer. did you know that chickpeas (or garbanzo beans) are considered a vegetable and a legume because they are so nutritious? well, you do now!Continue reading “Arabic Chickpea Salad”
I wanted to share a wonderful book that I have recently purchased that I think you will love as well! Recently published, Nistisima is a beautiful collection of plant-based recipes from across the world, specifically lenten orthodox fasting recipes. With recipes included from Greece, Cyprus, Serbia, Jordan, Armenia, and more. It’s good to get some inspiration for meals and to know you are eating healthily as well, this book is fabulous and a must-buy! Continue reading “Book Review – NISTISIMA – Georgina Hayden”
I am sharing a plate full of Caribbean sunshine here! This dish has all the flavours that I love and is healthy and nutritious. I miss my mother-in-law and this Jamaican dish reminds me of her. This dish can be rustled up pretty quickly and is I believe, a breakfast dish but it’s amazing any time of day. The whole dish probably took me about 20 minutes to make and I will be sharing this with friends served with rice and an avocado salad. It’s vegan and is very kind on the budget, which is just as well as everything has gone up massively.
Continue reading “Butter Bean and Callaloo Stew”
I hope I am not the only one who loves brussel sprouts?! They are one of my favourties and they are in season at the moment. This is one vegetable that grows in the UK (they thrive in cold weather) and are incredibly good for you, unfortunately a lot of our mothers boiled them to death and they became something to be endured rather than enjoyed! These little green heroes are full of vitamin K (which can promote bone health), fibre and suprisingly contain Omega 3 fatty acids. This is a great side dish to liven up any dish and ofcourse its heatlhy and fairly cheap.
Continue reading “Maple Roasted Sprouts and Potatoes”
Happy New Year! I went to the Queen of Hosts yesterday 🙂 (Tracey Fenner is the Queen!) for a wonderful New Years Eve visit – there was amazing food, lots of laughs and even some tractor driving thrown in! Now, I don’t think anyone has ever left Tracey’s home hungry – maybe rubbing their belly because they over induldged but never hungry! So, there were snacks before we went for our country walk and then a massive meal when we came home – and our snack before we set off was this amazing mushroom pate served on toast. I always plan to pace myself and eat delicately but this was just too good and very tasty so I just got stuck in! This is a great dish to serve as a starter or when having friends over and will be my new favourite for a snack. As mushrooms are full of vitamin D – they actually help fight off colds – they also contain selenium which helps support the immune system and prevent damage to cells and tissues.
So get some toast or crackers and get involved 🙂
Continue reading “Marvellous Mushroom Pate”
I absolutely love this dish – it’s comforting and tastes delicious. The sweetness of the leeks and peas along with the mild scent of dill is a winning combination. I found frozen artichoke bottoms in my local shop (I have no clue what to do with the intact fresh ones!) I had this first in Crete and although wasn’t sitting on a sunny veranda with the sound of crickets – it still tasted amazing and brought back great memories. Artichokes are full of nutrients and antioxidants, plus protein and fibre – so they pack a longevity punch! This is simple to make and cost-effective.Continue reading “Greek Artichoke Stew”
I could have posted my own photo of these delicious little biscuits but they disappeared rather quickly! I made these on a Monday night after work, so that shows you how simple they are. I really loved the flavour of these biscuits and they go really well with a cup of tea or coffee. I would probably double up on the ingredients and make a bigger batch as they won’t be around for long 🙂
I love bulgar wheat and despite the onset of Autumn I still enjoy a nice, hearty salad. This recipe is cheap, easy and very tasty – it can be eaten hot or cold and lasts very well in the fridge. Bulgur wheat is a minimally processed whole grain and is packed with fibre and a decent amount of magnesium and iron. Kisir is a popular dish in Turkey and a sprinkling of pomegranate seeds will raise the dish to a very satisfying lunch!Continue reading “Kisir Salad”
Another Blue Zone recipe that combines flavour and health. I love apples and oats so this is a winning combination for me. I do enjoy fruit but sometimes you just want a sweet treat or a snack that feels comforting. You don’t have to compromise on flavour in order to eat in a healthful way – these bars can be eaten for breakfast or for a snack with a cup of tea or coffee. Cheap, simple and Vegan.
Ok -so sometimes you just hit on a recipe that seems to go down well with everyone. Whether they are plant based or not -this crunchy broccoli salad appears to tick a lot of boxes! It lasts well in the fridge for around 4 days and gets better as it goes along! Eating (well cleaned) raw broccoli means you are not reducing nutrients in the cooking process – such as vitamin C and sulforaphane (which helps prevent diseases like heart disease, diabetes and digestive issues). Thank you to my friend Angel who served me this at her birthday celebrations and gave me another ‘keeper’ for my recipe book 🙂 Use all of the broccoli chopped finely – no throwing away the stalk!
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 🙂
I had the great pleasure recently of returning to a face to face Made in Hackney community cooking class. Although some restrictions are still in place – it was really great to meet new people (from a distance) and cook up a storm! There is something very therapeutic about cooking with others and making something great out of a few ingredients and then seeing and eating the fruits of your labour 🙂 I took my efforts home and me and my husband tucked into this excellent lentil loaf, roasted veggies and vegan onion gravy. The lentil loaf was made in a small loaf tin but you can double the ingredients and make in a normal tin. This is a great Sunday lunch dish and is really easy to whip up 🙂 you can of course chop any veg you like really small and add into the mix!Continue reading “Lentil and Mushroom Loaf”
I stumbled upon this little gem by pure accident whilst looking for directions on making Turkish tea (I now own a fantastic Turkish double tea pot!) This amazing breakfast spread is a well kept secret and has become a firm favourite in my home. It is so simple but really delicious. This is a blend of tahini and molasses (I have used either blackstrap molasses or grape molasses) Molasses is good for the health, helps reduce PMS and reduce joint pain among other healthful properties. Grape molasses was used as a ‘cure-all’ in ancient times. Tahini is full of anti-oxidants, vitamins and minerals and also very good for heart health – so you can slather this on warm bread in the morning without any guilt!
Continue reading “Healthy Breakfast Spread (Tahin Pekmez)”
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”
A lovely, light but satisfying lunch dish made with courgettes/zucchini. You can eat a good plateful without feeling guilty! Courgettes have a low GI and are great for people who have diabetes as they won’t have much of an effect on blood glucose levels. Courgettes are also a good source of potassium, vitamin 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”
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”
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.
I love empanadas and the smokey, sweet tomato sauce that I used to have with tuna empanadas. These plant-based versions are just as tasty and very easy to make. I have now found ready made wholemeal shortcrut pastry (Thank you Tesco!) its light and crumbly and these little treats are great for a mid-morning snack. I bought a nifty little empanada maker from the internet which is amazing (come in three different sizes) and ensure your empanadas don’t come undone during baking. If you are having a gathering – these are very moorish and will disappear quickly!
Continue reading “Smokey Plant-Based Empanadas”
Despite 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!
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! 🙂
This was a dish I loved when I was a meat eater (many years ago) And finally a version with no dairy and no meat! You never need to be in a flap again when your non-meat eating friends come for lunch 🙂 The pasta used in this dish is readily available in most supermarkets now and the dish is very easy to make. A friend of mine in Rhodes used to make a vegetarian version of this which was amazing also. This recipe comes from one of my favourite Greek Chefs – Akis Petrezikis – who seems to be Greece’s answer to Jamile Oliver!
Continue reading “Plant Based Pastitsio”
Turmeric is a bit of a wonder spice and the centenarians of Okinawa, Japan have been using Turmeric in their diet for centuries. It is a fantastic anti-oxidant and has anti-inflammatory properties making it a real power house for health. Turmeric is readily available these days and this makes a change from drinking normal or herbal teas. You can sweeten this special brew with a little agave syrup and enjoy the wonderful benefits it will afford your body!
Continue reading “Turmeric Latte”
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 🙂
A hit! I have had to hide this cake as it had taken a pounding! A lovely, autumnal cake with healthy ingredients and a delicious crunchy, crumb topping. Its always good to share the love and the cake 🙂 It does have a few ingredients but everything goes into a food processor for the cake mixture so its pretty easy. I think if you want to impress vegan friends then this is the recipe. Use organic flour if you can and experiment with your spice levels – this combines my personal favourites of cinammon and mixed spice. Cinammon has a lot of health benefits and should be used generously!
Although the temperatures here in London have plummeted I have been eating a lot of different salads and this one has no doubt been inspired by the amount of Turkish tv programmes I have been watching on Netflix! who knew Turkish tv was so good?! We are fortunate to have a lot of excellent Turkish restaurants here in London and this is a staple at all of them – but each restaurant makes it slightly differently. What I love about this salad is that it is quick, tangy and refreshing and can have as much chilli kick as you can handle! served with fresh bread it can be a meal on its own and will get you going back for more!
Thanks to my good friend Charlene for making me lunch! I am trying to get away from all forms of processed food and that includes ‘healthy’ vegan or plant-based options – the list of ingredients still look too big to me with these convenience foods and if you make double the mixture for this home-made version, you can freeze them for those evenings when you just need to make something super quick. Add a lovely tomato sauce to these and you can serve with rice, bulgur or wholewheat pasta. The only thing you really need is a food processor or some elbow grease! You can add in the flavours that you like and adapt as you see fit but you will love these 🙂
This is a completly vegan version of a Greek favourite (I also have a recipe on this site for individual spinach and feta pies) and one to bring out for the festive season. The leeks give this pie a lovely sweet taste and it is very easy to put together – making you look like a masterchef! The pie is equally good hot or cold and has my favourite combo of dill and mint. It is also good as a snack with a cup of coffee mid-morning 🙂
Continue reading “Spinach and Leek Phyllo Pie”
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.
I love to find recipes that are bursting with goodness but still taste delicious and comforting – and this dish delivers. I found this on Ozlem’s Turkish Table and as I have never really used Freekeh before, thought I would give it a go. Not one spoonful of this went to waste! I ate it hot and cold and it was equally delicious. Freekeh is an acient grain (even mentioned in Leviticus in the bible) and is full of fiber, it has a unique, almost nutty taste and texture and aids digestion. Full of zinc, iron and calcium you can really eat without guilt!!! It’s simple to prepare and all ingredients are easy to source. Thank you Ozlem!
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”
This is my new favourite breakfast/brunch meal. This packs a nutritional punch and tastes delicious – okay, my stack looks a little wonky! but I am sure yours will be much better! I added some mushrooms and a bit of toast which kept me satisfied until later in the day. Who knew that julienned sweet potato in the oven could taste so good! This is also a great dish to serve when having friends over.
I’m on a bit of a curry vibe at the moment 🙂 largely because I live very close to Brick Lane, the famous curry mile near Shoreditch in East London renowned for its excellent curry houses. I recently visited with a friend and we had a wonderful plant-based meal with lovely soft chapatis. It inspired me to learn how to make them. It always concerns me that the shop bought ones have such a long shelf life ? Can’t be good.
This is a weekday or weekend meal – its really cheap, very easy and soothing. If money is tight at the moment – then this recipe should fit the bill. I made this as I had a cauliflower sitting in my fridge that was in danger of going bad – so the whole thing was ready really quickly and tasted even better the next day!
Continue reading “Creamy Cauliflower Curry”
Let’s face it. Summer is pretty much over here in the UK. My thoughts are turning to soothing comfort food. I needed something comforting the other day and I remembered this simple bean soup that uses the best of seasonal vegetables and delivers in flavour and nutrition. I haven’t been so organised lately, long working hours and a family to keep on track has taken up a lot of my time. I am going to make another batch of this rich and thick soup for the week, so I know I have a bowl of goodness waiting for me at lunchtime. Just remember to soak your beans in cold water the night before you plan to make it.
Continue reading “Fasolada (Bean Soup)”
These are vegan, healthy and easy to make – although I had an epic fail the first time I made them! The recipe for these delicious Greek biscuits came from Kyria Georgia, our wonderful holiday landlady from Aroni in Chania, Crete. She brought these upstairs to us fresh from the oven (she came every other day with one of her fabulous home-cooked dishes :-)) needless to say – they were demolished very quickly! These are my favourite cookies to have with my mid-morning coffee on my balcony and think about my next trip to Greece 🙂 The original recipe featured ammonia bicarbonate (this is really old school Greek and makes the biscuits extra crispy), however, the strength of the one I ordered must have been industrial as it tasted like petrol! I have adapted the recipe a bit – but these came out really well and were fun to make! Continue reading “Koulourakia (Greek Cookies)”
Another great longevity recipe from the Blue Zone community – this originates from the Seven Day Adventists in Loma Linda California who live long and strong and practice a plant-based diet (these Californians live about a decade longer than most other people!). Meals like this can be rustled up quickly and can be a meal on their own – the addition of chickpeas means you will feel full without having resorted to adding any grains or rice etc.
I had this dish for the first time when I went to visit friends and my friend got into a flap because I don’t eat meat. So she ran across to her Nigerian neighbour to ask for help! I have adapted the recipe to suit my family. It’s very easy and has a lovely chilli kick so goes well with plain rice. I am in Crete at the moment and have been able to get all the ingredients and put this together very quickly. You can use fresh, tinned or frozen spinach for this recipe whatever you have at hand.
I am eating a lot of salad at the moment and as much as I love olive oil, I am trying to cut down a little on the amount of oil I consume without compromising on flavour. This little salad dressing does the trick! I used my Nutri-bullet to blend it in seconds. This comes from Dr. Joel Fuhrman’s bestselling book Eat for Life and is used as part of a whole food plant-based lifestyle. It’s easy and tasty and will allow you to add generously to salads!
Another great find from the Blue Zones community. You probably already know all the health benefits of lemons but they really are great for vitamin C, great for digestive issues, good for the skin and can help prevent kidney stones. Ginger has manifold health properties, is full of antioxidants and anti-inflammatory properties and is used often to combat nausea. This refreshing summer tonic tastes delicious (play around with the mixture until it hits the spot for your palate) you might want it sharper with lemon, sweeter or fierier with ginger! Serve over ice and a slice – it will refresh and revive you!
Continue reading “Ginger Lemonade”
I just had this for lunch and it was delicious! I was very skeptical of this tasting any good but it was sooo tasty and the best part is that it’s cheaper than tuna! The humble chickpea is so versatile – they are a rich source of vitamins, minerals, and fibre, they improve digestion and the best bit for me is they aid weight loss as they keep you fuller for longer! Chickpeas are also high in protein and essential amino acids. I would recommend you use the chickpeas in a jar – they are much softer and easier to mash.
Continue reading “Vegan Chickpea ‘Tuna’”
This is a staple at any Greek taverna – it is almost impossible to find giant butter (Lima) beans in the UK but standard butter beans will do. It is always worth using dried beans (soaked overnight), the taste and texture are very good but if you are in a hurry you can use tinned butter beans which are also good and cheap!. This humble bean (very much overlooked in the UK) is great for heart health, diabetes prevention, increased energy levels, enhanced digestion and good blood circulation – again I stand in awe of the Greeks and their ability to take basic ingredients and make a delicious meal for a very small cost. You can buy this dish (Gigantes plaki) in a tin – but once you have made them yourself there will be no turning back! The other benefit of eating beans like this regularly is that they fill you up, making you less likely to snack on other things 🙂
Continue reading “Greek Butter Beans (Gigantes)”
This lovely beetroot salad is a great side dish and reminds me of lazy lunches on hot sunny afternoons in Greece. It is very simple and beetroot is great for digestion, great for controlling blood pressure and lowering cholesterol. I also add this to sandwiches to give them a lift.
Continue reading “Zingy Beetroot Salad”
I think I might start to look like a mushroom soon! I have a husband who loves all things mushroom and as they are a good source of vitamin D why not! These little empanadas were really tasty and had a nice little kick to them, they are smokey, sweet, and spicy. Surprisingly they tasted great cold as well.
Continue reading “Spicy Mushroom Empanadas’”
This very simple cake was a hit with my kids (who can be harsh critics!) I was able to knock this up whilst listening to a bible class live from America! I turned the microphone and video off so they couldn’t see me baking 🙂 before long the house smelt of lovely lemon sponge and the children started drifting towards the kitchen to find out what it was. This is not fancy but it is just right with a cup of tea and coffee 🙂
Sitting at work last week I wanted something to boost my immunity but wanted to use up what I already had at home. I drink a lot of water but sometimes fancy a change. I threw what I had at home in the nutri-bullet and this was the result! It was cold and delicious and surprisingly filling. You can, of course, adapt to whatever fruit you have. I used frozen fruit as it’s easy to store and you can use only as much as you need.
Continue reading “Mango, Turmeric, and Ginger Smoothie”
A traditional vegetarian dish served at nearly all Indian restaurants and this is healthy and very easy to put together. I love cauliflower and the great thing about cooking this from home is that you can put as much or as little spice as you like. This dish doesn’t use coconut milk and very little oil – so it is not a heavy dish at all. Served with warm wholemeal naan, it has a lot of flavour and digests very well. I will definitely be making this again!
Continue reading “Aloo Gobi – Cauliflower, Potato, and Pea Curry”
As the sun slowly starts to put in an appearance it’s time to start moving away from winter comfort food and embrace spring! (Even if we can’t physically get out much at the moment 🙂 ) I need easy recipes that are filling but still deliver on taste. A few days of anything processed or skipping meals and I start to feel run-down. It’s super tasty and you can add in whatever you please to bulk it out – though it’s pretty filling. All of the ingredients are available, and with a zingy dressing – it’s a great, time-saving lunch.
We all have a bit more time on our hands at the moment so it is a perfect time to have a go at some things we don’t normally have time for. I don’t mind admitting that I am rubbish at making bread 🙂 but this Greek Lentern bread is perfect as it is not meant to rise very much (which is great for me as my bread never does!) It’s very similar to focaccia and is a flat style loaf covered in sesame seeds. Traditionally eaten on Clean Monday this is a lovely, simple recipe (you can tell I am missing Greece!)
The magic of mushrooms! The humble mushroom packs a great immune-boosting punch, they are full of proteins, vitamins, minerals, amino acids, , and . They are a rich source of fibre, selenium, vitamin C, and vitamin D – so even though these are a tasty treat, they are also pretty good for you. Chilled and frozen pastry seems to be in good supply in the UK as are all the other ingredients – so get the kids and give this a go!
Continue reading “Mushroom Parcels”
With all of this doom and gloom about Covid-19, I wanted to post some recipes that you can actually get the ingredients for! and that, of course, are healthy, tasty, cheap and nutritious. With most people now working from home in the UK we might have a little more time to cook and prepare food (well, I have both kids at home now so not really!) These Cypriot delights are great for during Lent and have definitely grown on me over the years – they are a sweet little parcel with squash, bulgur, sultanas and cinnamon – all good ingredients. The Cypriots know a thing or two about making the most of available ingredients and these are a real Greek/Arabic fusion – delightful! My 5 year old just told me ‘these are soooo good Mum’ little does he know what the ingredients are mwah haha!
**You prepare the filling at least 2 hours before assembling**