Easy Lentil Soup

Wed, 14 Oct 2009 15:42:50 +0100

This delicous and comforting soup will leave you feeling full and satisfied for a long time. Pop in a thermos for a work lunch or serve with crusty rye bread for a filling supper.

Makes 4 servings
275g split red lentils
2 tbsp olive oil
1 large onion, peeled and finely chopped
2 large garlic cloves, crushed
1 tsp ground cumin
1tsp ground coriander
2tsp garam masala
1/2 tsp ground ginger
1/2 tsp ground turmeric
1 tbsp tomato puree
1 litre vegetable stock made with vegetable bouillon
1 bunch of fresh coriander chopped to serve

Heat the olive oil in a medium pan and add the onion and garlic. Cook for 4-6 minutes until softened. Stir in the ground spices and tomato puree and cook for 2 more minutes.

Tip in the lentils and pour in the stock. Bring to the boil, then reduce the heat and simmer uncovered for 25-30 minutes stirring occasionally until lentils are really soft. Add more water if necessary.

Whizz half the soup in a blender.

Serve in warm bowls and scatter the coriander over the top.

Lunchbox Muffins (or teatime treats!)

Mon, 7 Sep 2009 14:16:51 +0100

These muffins are fab anytime With a low GL they are a much healthier option than coffee shop “skinny” alternatives.

Ingredients - makes 8 in deep muffin tray
2 eggs
90ml sunflower oil
3 heaped tbsp stewed apple or pear
1/2 tsp vanilla extract
1 ripe banana - mashed
2 tbsp maple syrup or honey
200g wholemeal spelt flour
6 tbsp soft brown sugar
1 tsp bicarbonate of soda
1/2 tsp baking powder
1.2 tsp ground cinnamon
4 tbsp bran
3 tbsp chopped pecans or walnuts
1tbsp of oats or pumpkin seeds to scatter on top

Preheat over to 180C/350F/gas mark 4
Whisk eggs in a large bowl. Beat in the sunflower oil, followed by apple sauce, vanilla, banana and syrup or honey
In a separate bowl mix together the dry ingredients; flour, sugar, bicarb of soda, baking powder, cinnamon and bran
Next mix together the dry and wet ingredients until you have a batter and stir in the nuts.
Spoon mixture into paper muffin cases and place in muffin trays. Sprinkle a little of the oats or seeds on top.
Cook for around 30 minutes

Please feel free to contact Mission Nutrition for further information

Tel: 01727 730 921
E-mail: michelle@mission-nutrition.co.uk

Chard & Chickpea Curry

Tue, 9 Jun 2009 20:56:07 +0100

Such an easy and cheap recipe and a good way to use some of the chard in your veggie box.
Serves 2

Ingredients
400g of chickpeas
2 tsp of vegetable bouillon
1 onion finely (chopped)
2 cloves of garlic (crushed)
2 tbsp of tomato puree
1 tbsp of ground almonds
1 tbsp curry powder
1 dsp olive oil
1/2 pint water
2 handfuls of chard.

Heat the olive oil in a large saucepan and add the onions and garlic. Cook until soft.
Add the curry powder and stir until onions and garlic covered.
Add all the remaining ingredients (except the ground almonds & chard)
Cook until bubbling, then turn down to a simmer. Stir in the almonds and chard until sauce thickens.
Serve with brown basmati rice of wholewheat chapati.

Healthy Rhubarb Crumble

Mon, 27 Apr 2009 17:42:39 +0100

Here is a low-GL version of this seasonal favourite. Serve with natural yoghurt for a healthy treat.
Serves 2
Ingredients
Base:
8 sticks of rhubarb washed and chopped into 2cm slices
Xylitol (to taste) (natural fruit sugar available health food stores)
Topping:
2 large handfuls of jumbo porridge oats
1 tbsp of pumpkin seeds
1 tbsp of flaked almonds
1 tbsp of olive oi
1 tbsp of light muscovado sugar
1 tsp of ground cinnamon

Put the rhubarb into a pan with a little water and boil when soft add xylitol until it is sweet enough for your taste (between 2-6 tbsp)
Put the cooked rhubarb into a small ovenproof dish
Mix together topping ingredients and sprinkle over rhubarb
Place in oven at 180C for about 15 minutes

Please feel free to contact Mission Nutrition for further information

Tel: 01727 730 921
E-mail: michelle@mission-nutrition.co.uk

Date & pecan slices

Wed, 4 Mar 2009 20:33:27 +0000

A great snack or lunchbox treat. Sesame seeds are a great source of calcium.

Makes 16

100ml sunflower oil
250g clear honey
300g porridge oats
75g sesame seeds
150g ready-to-eat dates, chopped
100g pecans, chopped
You will need a 23x33cm baking tin, 2cm deep, lightly oiled and lined with baking parchment.

Preheat oven to 150C, fan 130C or gas 2
Place oil & honey in a small saucepan over a low heat. Stir until honey dissolved & ingredients well combined.
Tip the dry ingredients into a large bowl. Pour in the honey mixture and stir well. Using slightly wet hands, press the mixture firmly into the prepared tin.
Bake for 40 minutes or until golden brown.
Cool completely, then cut into bars.Please feel free to contact Mission Nutrition for further information

Tel: 01727 730 921
E-mail: michelle@mission-nutrition.co.uk