Sunday vegetable bake

We do love a good, hearty Sunday meal in our house. Eating a plant based whole food diet, it's sometimes hard to find a dish that will satisfy everyone Sunday lunch desires, without having to cook three separate meals.. This wasn't so much of a problem out in India;  putting together a roast dinner was a real challenge - the hot weather, lack of something suitable to roast and a rubbish oven was just all too much!. And once we started to (over) indulge in long lazy Sunday brunches laid on at Bangalore's lovely hotels, it became a non-issue.
But now we're back in the UK, the challenge returns. It is possible to buy roast meat replacements, but these do tend to look quite unappetising and have a long list of processed ingredients - not suitable for a wholefood diet at all. Quorn products tend to be a bit better, but it's fermented, which is no good for someone with an allergy to yeast! In fact, it was eating more Quorn products when my daughter became a vegetarian a few years ago that finally tipped my body into mega-migraine mode and prompted my journey into finding out what was going on. So really, I should be thanking Quorn!

As the weather has been so cold and wintry, I wanted a Sunday lunch that was warming and cosy, as well as tasty and pleasing to everyone in the family. There was one spice that was needed - my new favourite, smoked paprika.
I'd not cooked with smoked paprika until we returned from India last month. It seems to have become popular in recipes recently - or maybe I've just noticed it more. No chance of finding it in Bangalore though so it's new to me. I've experimented with this spice in soups and stews, and it's a corker!  Smoked paprika generally comes from Spain. Pimento peppers are smoked over oak then ground into a powder. This gives the paprika a deeper, more complex flavour. It's great for replacing the smokey flavour of bacon in vegetarian dishes.
Proper smoked paprika has three levels of 'heat''; dulce which is sweet and mild, agricdulce which is bittersweet and medium hot, and picante which is hot. My Tesco version didn't give any indication and claims to be sourced from more than one country, so guess it's  probably dulce, sweet and mild, but still has a deep rich, red colour.
The smoked paprika in this bake makes it beautifully rich and warming, a perfect dairy free, wheat free, almost every allergen free Sunday lunch. In case you wonder why there's broccoli stem in the ingredients, I served it with broccoli and I hate throwing away the stems, so bunged them in the bake.

Sunday vegetable bake
1 onion, chopped
1 leek, washed and chopped
splash of olive oil
1 - 2 cloves garlic, diced
3 carrots, chopped
1 broccoli stem, chopped (optional)
4 big mushrooms chopped
400g tin of chopped tomatoes
400g tin of mixed beans, rinsed well
thyme
smoked paprika
4 large potatoes
salt and pepper
First, scrub the potatoes and par boil them so they are soft enough to slice but not so soft they fall apart. Leave to cool whilst you prepare the rest of the dish. I used a Le Creuset casserole dish (one of my favourite things!!) that goes on the hob and in the oven - if you don't have something similar, then you'll need to start in a saucepan and transfer to an oven proof dish (more washing up!!).
Pre-heat the oven to 180oC. Heat the oil and fry the onion and leek until soft. Add the carrots and broccoli stem. Cook for a couple of minutes, stirring occasionally. Add the thyme and mushrooms. Mix well, pop on the lid and simmer for 10 minutes or so until everything is soft. Add the tomatoes, beans, smoked paprika, salt and pepper and simmer for a few minutes.Meanwhile, cut the cooled potatoes into thin slices.
Transfer the mix into an oven proof dish if needed. Season with salt and pepper, then layer the slices of potatoes over the top until its all covered. I dotted the top of the potato with some dairy free spread to help brown the top. Place in the over and bake for 25-30 minutes until the top is golden brown and the bake bubbling underneath. Leave to cool for a couple of minutes, then serve with broccoli or any green veg of choice and feel your self being hugged warm by the rich, yummy flavours!

Fabulous Falafels

I may have mentioned it before - I love chickpeas! An amazingly versatile pulse, chickpeas can be used in so many different dishes, starring in it's own right or as a replacement for something less healthy. They can be served whole, mashed, blended or ground, absorb other flavours or stand out with their own deep, rustic taste. Dairy free and free from most things people tend to be allergic or intolerant to, chickpeas are packed with nutrients, protein and fibre.

Also known a garbanzo beans, chickpeas are a great protein source for people eating a plant based wholefood diet, or just trying to cut down on their meat intake. Low in fat (and cholesterol free), chickpeas are 23% protein, that's better than many meat products. It is however, not a complete protein, low in one of the essential amino acids. To counterbalance this, however, they can be combined with whole wheat or rice to create a complete protein packed meal, without all the added extras found with meat - saturated fat, cholesterol, antibiotics etc.
Falafels are one off my favourite chickpea dishes. So simple to make, these small patties are a taste sensation, packed with flavour and healthy goodies. My kids love them too, and they make a great mid week meal combined with wholewheat pitta breads (or flatbread) and salad. Before we moved to India, I always used to buy ready made falafels. Once in India, there were no falafels to be seen so I made my own. And once I realised quite how easy they are, ready made ones just don't quite seem the same any more!
Flavouring is the key to a good falafel - the spices should be tasted but not overpowering and they really do need salt. If you have a gluten intolerance, then chickpea flour works brilliantly instead of wholewheat flour, if you can find it. Called gram or besan flour in India it's supposed to be quite easy to make by grinding dried chickpeas in food processer. I've not tried it yet myself as it was available in every grocery store in India; I'm hoping to find it in an Asian grocery store now we're back in the UK. The falafel mix needs to be quite dry, so you may need to add a little more flour during processing. I use fresh coriander as well as dried, but you can use parsley if it's easier to find, but it gives it a different flavour.
My falafels always end up a bit flat as I shallow fry them in a small amount of oil. Round falafels have to be deep fried, and so of course end up with a higher fat content.
Fabulous falafels

350g dried chickpeas, soaked overnight or a 410g tin.
1 onion, chopped
1-2 cloves garlic, chopped
handful of fresh coriander, including stems roughly chopped
1 tspoon ground cumin
1 tspoon ground coriander
1/2 tspoon chilli powder
2 tablespoon wholewheat flour
salt to taste
2 tablespoons of oil
If you have soaked chickpeas, cook them in a pressure cooker for about 4 whistles. Leave to cool.
Drain chickpeas (cooked or tinned) and dry off with kitchen roll. Place in a food processor with all the other ingredients except for the oil and blend until smooth(ish) - if you like texture, or more rustic falafels, don't over blend. Coat hands with flour, take out a spoonful of mixture and form into a round, flatish pattie. Put on a plate. This amount makes around 12 balls. Cover the plate with clingfilm and place in the fridge for 30 minutes or so, or until you're ready to cook them.
To cook, heat the oil in a large frying pan or skillet and fry the falafels on both sides until brown. I tend to cook on a higher heat to start, then lower the flame to allow the falafel to cook all the way through. Serve straight away in warmed pitta bread with mayo and salad. Enjoy!

Junking our health?

There are an increasing number of studies being published that relate health to diet. Recently, one suggests there is evidence showing that fast food caused asthma and other allergic conditions http://www.bbc.co.uk/news/health-21009654
This study is related to an ongoing international research programme into asthma and allergies in childhood. It concludes that those children who eat fast food more than three times a week have up to a 39% increase in allergic conditions. Those who ate fresh fruit 3 times a week or more cut the risk of asthma and allergies by 11% or more.

For me, this study is interesting as it points to a causal relationship between the food we put in our bodies and our health - chronic conditions that require medication and can be life threatening are being created by poor diets. And the fact that such a small amount of fruit a week can make a positive difference is staggering - how much more if fresh produce was consumed in abundance?
The problem with research studies such as these, or any medical research really, is they never give firm 'proof', it's all incidental. There will always be those few who eat junk food all their lives and never suffer any ill effects, same as those who can smoke 20 cigarettes a day and not suffer from lung cancer or other respiratory disease. But this study is big - 500,000 children in 50 countries, so it's pretty persuasive.
In todays Western diet, many children and adults eat junk food a lot more than 3 times a week. And chronic health problems including obesity, diabetes, asthma, heart disease to name a few continue to increase. So will this information change anything? Sadly, probably not. Whilst there are medicines to 'manage' these diseases, there's not much incentive to really get to the root of the problem. And fast food is such big business is it really going to harm them? Probably not.
Hopefully, though, some will listen up and make a change. Asthma and allergies can be debilitating at any age, but in children it always seems so much worse. The medications and treatments can be unpleasant in themselves with their own potential side effects, and it's pretty scary rushing a child to hospital with an asthma attack in the middle of the night.
For us, we've realised that dairy has a definite causal link to my son's asthma, something we've only just discovered (but that's another posting). Fortunately, he's of an age where he can make his own conclusions and is willing to try alternatives. So hopefully now we can keep him off dairy, off the meds and wheeze free. Lots more fruit and veg for him!

Warming dairy free squash soup

Soup is an all year round staple in our house, but particularly during winter. And at the moment, I need all the help I can get to warm up, on the inside as well as out! When my children were small, the vegetable eating battle commenced as they started to express their opinion over what they would or would not eat.  I discovered that soup didn't seem to count as a problem. As long as it was smooth and didn't look like it might be too good for them (ie: not green!), they guzzled down fresh vegetable soup with no problem.
Over time, certain soups have become associated with specific events. There's 'Holiday Soup' - red lentil and tomato soup taken away in a big flask to eat on the journey to our holiday destination. 'Lunchtime With Friends Soup', a marvellously hearty vegetable and tarragon soup which never fails to impress. So feeling cold and missing the warm, sunny days of a Bangalore winter, I've turned to one of my favourite soups I've made over the last couple of years whilst we've been away - pumpkin (or squash), ginger, garlic and coconut soup - 'Warming Soup'!
Eating soup in India may seem a little odd, and I must admit it wasn't on the menu during the extreme summer heat, but somehow it didn't feel out of place. Small pumpkins are readily available all year round, as of course are the other main ingredients, so it was easy to buy and simple to make. And it's utterly delicious as well as dairy free, and pretty much free of any allergens which makes it suitable for anyone.

It's the perfect soup for a cold winters day, as the ginger warms you from the inside and the coconut makes you think of warmer climes! In ayurvedic medicine, ginger is used to fuel the body's 'fire', so it really does warm you up on the inside. It's well known for aiding digestion and apparently helps improve circulation, reduce inflammation and ease colds. Garlic also has warming properties and is great for helping to improve circulation and fighting off colds. Ginger and garlic together are the perfect winter pairing!
I used butternut squash for my soup but this works with any orangey pumpkin or squash. Butternut squash is pretty good for you too, with no fat, low in carbohydrates and offers a good amount of vitamin A and C along with  potassium, manganese and a tad of magnesium.
The weights and measurements for this recipe are approximates - it all depends on what squash you are working with, how much you have and how much ginger and garlic you like. I do like my ginger fairly pungent, so you may want to use less to start. It's important to add the coconut milk at the end and don't let it boil otherwise it may split. The soup tastes ok, but doesn't look as appetising! If your accidentally put in too much stock and the soup ends up too runny once the coconut milk has been added, don't worry - serve it in a mug instead of bowl, it still works brilliantly.
Warming winter squash soup
1 butternut squash/small pumpkin, skinned, deseeded and cut in to small chunks
1 onion finely diced
3 cm chunk of ginger, peeled and finely chopped (add more or less as desired)
2-3 cloves of garlic (varies according to size or taste) finely chopped
1 tablespoon oil
800mls - 1 litre vegetable stock (or water if you have a yeast intolerance)
200mls coconut milk
salt and pepper
Heat the oil in a large saucepan and saute the onion until it starts to soften. Do not brown. Add the ginger and stir constantly for a couple of minutes, making sure the ginger doesn't burn. Add the garlic and fry for a minute or so. Tip in the squash, stir to incorporate then pour over the stock or water until the squash is well covered (you may need more or less water depending on how much squash you have). Bring to the boil, reduce the heat, cover and simmer until the squash is soft. Add the coconut milk and heat through without boiling. Turn off the heat and leave to cool slightly, then pour into a blender and blitz until smooth. If it's really thick, add some more water or stock. Season with salt and pepper then reheat gently and serve. Enjoy the warmth spreading through your body - it really is 'souper'!!

Birthday dairy free cupcakes

Moving back to the UK has been pretty complicated; now we’re in the New Year we’re also in a new home – temporarily. Unpacking (some of) our possessions that have been in storage for the last few years was like Christmas all over again. Now, not only do I have a little kitchen to potter around in again, but lots of my favourite gadgets and pans!  And going shopping is so easy too! One happy foodie!!

The New Year is swiftly followed by my birthday – too quickly! In all the moving chaos, there wasn’t really time to think about making birthday cake, until my 15 year daughter offered. Being away at boarding school for the last 1 ½ years, she spent lots of weekends baking for the want of something to do, impressing her fellow housemates. One friend has an egg allergy, so she perfected a vegan cupcake recipe. This is what she made for me – birthday cupcakes. And I have to say, they are mighty fine!!

These cupcakes are dairy free, egg free but definitely not taste free. For those with gluten intolerance, I don't know if these would work with flour alternatives but it's worth a try.

One of the most noticeable thing about Vicky's cupcakes is the number of ingredients - how few there are. Looking at the "free from" products on the supermarket shelves, many of them have seemingly unending list of ingredients. Modified this, hydrogenated that - it's great to be able to eat cake, but at what cost? I would rather do without than eat a box full of a processed creation. I've decided the best guide to buying a product is to have no more than 10 ingredients, and even that may be too many. And once the list starts reading like a chemistry experiment, it goes straight back on to the shelf!
Now I know that sugar and oil is not exactly whole food or unprocessed, but the amounts are minimal, and a girl needs a treat every now and then! And as the saying goes, less is definately more! This could be made more healthy by using wholemeal flour or raw sugar, but I think the outcome would be heavy and stodgy.

Vicky’s vegan birthday cupcakes

110g self raising flour

130g caster sugar

25g cocoa powder

50ml oil

150 mls water
Decorations (optional)
80g icing sugar
10-20mls water
sprinkles and candles

Heat the oven to 180oC. Measure out the sugar and oil, place in a bowl and beat well with a hand mixer until thick and creamy. Add 60mls of the water and beat again until a runny paste forms. Add the cocoa powder and flour to the paste and fold in gently. Slowly add the rest of the water folding it in as you go but be careful – you want the consistency so it will drop off the spoon in dollops. You may not need it all

Spoon into cupcake cases (this makes 9 good sized cakes) and place in the oven for 15-20 mins or until they are firm on top. Leave to cool. If you want to decorate with icing, mix the icing sugar with a little water until it is thick and smooth, place a spoonful on top, smoothing it out with a knife. Add sprinkles and candles as you like!