Supper club lowdown

Eating out can be a challenging experience when you're a sensitive eater. It's great that more and more restaurants are recognising the demand for dairy and gluten free meals or plant based options, but that's not the end of the potential problems.
For a start, most what's on offer can be a bit dull and boring to be perfectly honest; ordering is easy as there's no choice involved, just the one option! And even in a vegetarian or vegan restaurant, many dishes are deep fried and contain refined or fermented products, so I can still leave feeling rather yuck.

Jane's Place, Hove

I still love going out to eat, though. I'm always hopeful that the choice I order will be super tasty, and won't come back to haunt me later. It's such a pleasure to end the evening feeling satisfied and well - unfortunately  a rarity. It doesn't stop me though, I just suffer the consequences!
My supper clubs, however, are designed with the sensitive eater in mind; everything is 100% plant based, so dairy free for sure, gluten free and yeast free, plus mainly whole food with limited refined sugar and oil, and not a deep fried item in sight! Every dish is infused with natural flavours and I use real produce, not 'fake' foods. I spend hours thinking up exciting dishes that you wouldn't generally find in a restaurant, then trying them out to make sure they taste great. I'm not a professional chef, so the presentation is a bit 'rustic' at times, but that doesn't seem to bother anyone, as the plates always come back empty. Dessert is always particularly popular - conversation pauses for a few moments whilst the first spoonfuls are savoured!
It's not just sensitive eaters that come along, we're open to anyone who wants a good night out! Some guests come as they already eat plant based, some just like good healthy food, others are

curious about vegan food and some are dragged along by their partners (but leave with happy tummies!).If you like eating out and you've never been to a supper club, do try one. Most of mine are held at a lovely atmospheric venue in West Hove called Jane's Place, with a wonderfully friendly host called, unsurprisingly, Jane. Her room can seat up to 12 and she makes everyone feel welcome, whether it's someone new or a regular diner. And it's an eclectic mix of people who come either alone or with a companion to keep them company.

As my passion is sharing the wonderful benefits of the food being eaten, I share a little bit of information about each course. I like to nourish the mind as well as the body! And if anyone is particularly bowled over by one of the dishes, I will share the recipe afterwards, as dining out menus are not well featured in most plant based cookery books.
If you like the sound of a great night out with good food, interesting company in a warm and friendly atmosphere, then my supper club will be right up your alley. Keep an eye on my Facebook page or follow this link to my website for the latest dates and menu - the next one is on 3rd February, so there's still time to book! http://www.thesensitivefoodiekitchen.com/supper-clubs2.html

Chia up with jam

My son recently declared "I just love jam". It made us all laugh as we hadn't actually been talking about jam at the time, it was just a random statement that came from nowhere. Of course!
Mind you, he does have a point. I particularly like a rustic homemade conserve jam-packed (excuse the pun!) with ripe fruit. Of course, the problem with jam is it's high sugar content, the key ingredient for preserving the fruit. Once a jar is open, how to resist eating it all at once?
According to food trend pundits, 'low sugar' is going to be a key feature in 2017. Eating a mainly whole food plant based diet, my sugar tends to come in it's natural form; I try to avoid highly refined sugars partly because of the strain it puts on the body, but mainly because I seem to be particularly susceptible to sugar lows if I eat anything with high levels of the white stuff. I become more 'panicgry' than 'hangry'', not a pleasant experience!

And being the beginning of the year with many people resolving to eat better and/or lose weight, I figured some healthy 'jam' would be just the thing to keep the spirits up.
If you haven't come across chia seeds yet, then this is a good recipe to start with as it's so simple. Chia seeds are tiny nutrient dense seeds that are a fabulous source of healthy omega 3 fatty acids, protein, fibre and and other nutrients like manganese, magnesium and various vitamins. You only need a small amount as they swell in fluid, softening and releasing all the goodness hidden within. This swelling thickens up the fruit purée, creating the jammy consistency you want in a fruit conserve. Chia seed jam works best with berries as they contain their own seeds - apricot jam might look a bit odd with lots of swollen seeds in it.
I like to use frozen mixed berries for my jam, but raspberries by themselves are also lovely. And that's it, no sweetener or other flavours. This can make it a bit tart, but you can really taste the real fruit flavour.
Once made, you can use it wherever you would use jam; on porridge, toast, rice pudding, ice cream, yoghurt (all dairy free versions of course!), in cake fillings, on meringues, scones or rice cakes - on whatever you like really!
Of course, the thing to bear in mind is that without the added sugar, chia jam doesn't have the same shelf life as a normal jar. It keeps fresh in the fridge for 5 days or so, that's if a resident jam lover doesn't finish it all in one go.
So give this a go; one of my key rules of eating well is never to feel deprived. So it you're on a New Year health kick, this will definitely hit the jam spot!
Chia seed jam

150g frozen berries of choice **
1 1/2 tablespoons chia seeds
30-45ml water
Place the frozen fruit into a saucepan, add the water and simmer until fully defrosted and soft. Mash any remaining whole fruit into a pulp. Add a little more water if needed. Stir in the chia seeds, simmer for a minute, then turn off the heat. Leave to cool in the pan for a couple of minutes, then transfer to a small bowl to cool completely. Once cool, it should be thick and gloopy. Transfer to the fridge, or eat straight away. Enjoy!
** In the summer, if you have a glut of fresh berries, make up a big batch of jam then divide into portions and freeze to use when berries are not in season.

New Year, new Eating - the whole issue

So, what are your resolutions for 2017? Most people tend to say eat better and exercise - both positive actions, often short lived though! Making changes can be hard, especially if you are doing it on your own. With social media, however, you never need be alone now, and there are campaigns throughout the year you can join in with to help keep you going on your well-being mission.

There's been a huge rise in eating a more natural plant based diet and the Veganuary campaign during January has played a big part in this (see www.veganuary.com for more information). It's easy to access, with lots of information, ideas and recipes to keep you interested throughout the month, and hopefully feeling keen and enthusiastic to make lasting changes to the way you eat as well as your health.

Big campaigns that raise awareness are great, and as customer demands increase, so does supply of products - you only need to see the expansion of 'free from' ranges in the supermarkets to note how animal-free is becoming mainstream. But that's where my word of warning comes in - just because something is 'vegan' doesn't automatically give it 'healthy' status. Chips (as a rule) are vegan after all!

Essentially, the way I look at it from a nutrition, and therefore health, side of things is that processed and refined food is still generally junk, whether it's animal or plant derived. Once the 'whole' has been taken out of 'food' and chemicals and extras added in the nutritional content goes down and the negative impact on us, and the environmental cost, goes up.

As a sensitive eater, vegan processed food is often still a no-go area, with yeasts added in all over the place, whether as yeast extract or 'natural' flavourings and preservatives. And you'll often still find a high amount of refined sugars in varying forms as well as highly refined oils.

So what to do? The best way is to eat as close to a food's natural form as possible most of the time and enjoy it in all it's lovely gloriousness, and add in a few plant based extras in every now and then. Then you will get all the amazing benefits of going plant based, and will feel so good and energised that Veganuary will slip into February, then March........see where it will take you!

So if you're taking the plant based plunge for New Year - enjoy!  Don't forget there's loads of easy, tasty recipes for you to try on this blog. And if you want to know more, then why not check out my Eat Well, Live Well course that starts again at the end of the month? You will gain loads of essential information about eating whole food and plant based plus a whole bunch of amazing recipes, meet some great people and dine on dishes made by me. What more could you want to really get 2017 off to a great start? Check out http://www.thesensitivefoodiekitchen.com/courses.html

Wishing you all a happy and healthy New Year!

Christmas balls!

Nuts, cranberries, allspice and cinnamon - amazing Christmas flavours. How about having all that deliciousness bound together into one tasty bite? Well, that's what you get with my raw Christmas energy balls!

Seasonal fruit and nuts

Anyone who has followed my blog for a while knows that I just love energy balls, and make a variety of flavours to suit all occasions, so it only makes sense to have one especially for Christmas. These are perfect if you love a touch of decadence without a dilemma, as these treats taste amazing, but are also good for you too.  A combination of healthy fats and proteins with slow release sugars, these bite-sized goodies just hit the spot with seasonal spices and a touch of raw chocolate too. Perfect for anyone who eats dairy free, gluten free, plant based or just wants a break from refined and processed foods.
I've used allspice alongside cinnamon as it's such a Christmassy flavour. A small dried fruit from a pimento tree, it is a type of pepper with hints of clove and nutmeg. It can actually benefit health as the phytonutrients contained in the tiny corn have anti-inflamatory properties. Allspice can also help aid digestion and absorption of nutrients as well as reduce wind - could be useful after a good helping of sprouts on Christmas Day!
You can use whatever nuts you like in these balls - I've gone for walnuts and almonds, but pecans would add an even extra hint of richness. To keep this a completely raw treat, I've used raw cacao powder, but if you only have normal cocoa powder to hand, don't let that stop you giving these a go, they will still taste gorgeous.
A handful of these popped in a bag make a lovely Christmas gift too - just make sure you give them away quickly or you find the only person receiving the gift of Christmas balls is you!
Enjoy.
Christmas raw energy balls

Christmas balls!

1/2 cup walnuts
1/2 cup almonds
1/2 cup dried dates
1/2 cup dried cranberries
1/2 cup raisins
2 tablespoons raw cacao powder
1/2 - 1 teaspoon ground all spice
1 teaspoon ground cinnamon
2 tablespoons orange juice or water
desiccated coconut
Place the walnuts and almonds into your food processor and pulse a couple of times to break them down a bit. Add the dates, cranberries, raisins, cacao powder and spices and pulse again a few times, then blitz until combined. Add a little orange juice or water to help it stick together but not too much or it will be too wet and soggy. Take a teaspoon full and roll into a ball in the palms of your hands. Roll in desiccated coconut to cover. Repeat until all the mix is used up.
This is enough for approximately 18 balls.

Christmas crunch

When the weather's chilly outside, or your energy is flagging Christmas shopping, there's something so satisfactory about dipping a crunchy biscuit into a milky (dairy free) coffee or hot

chocolate. Of course, the biscuit needs to be sturdy to avoid the flaccid flop into your drink; a biscotti does the job marvellously!

I have a friend who makes amazing biscotti. As a true Italian, she follows the traditional recipe that uses eggs and rather a lot of sugar, baking them with passion and love. She also calls them by their proper name, cantuccini, a biscotti made with almonds, really made to dip in sweet wine rather than coffee, so maybe we're missing a trick! Biscotti is a general term that means twice baked, and it's this double bake that makes these yummy treats so crunchy and dipable. Having sat in my friends kitchen watching her make her gorgeous cantuccini, I've had a cheeky masterclass in how to make them!

I've been thinking about my own version for a while, wanting to make them fully plant based and a little less refined, plus have a gluten free option; it all fell into place and I'm really pleased with the outcome. 

The key to a biscotti is the crunch; the double baking takes a little more time than your every day biscuit, but the results are worth the effort, and they keep in an air-tight tin for a while so you can make a batch at a time.

There's all sorts of flavour combinations you can use; to make these seasonal I've added some dried cranberries with the almonds as well as some all spice flavouring to bring in the Christmas taste. You could use cinnamon or cloves, or a combination - whatever you have to hand.

So why not give these a go and get ready for some seasonal dunking. You could even pop them in gift bags and give them as a lovely home made gift.

Almond, cranberry and spice biscotti

Almond, cranberry and spice biscotti

200g spelt flour/gluten free flour

1 teaspoon baking powder

1/2 - 1 teaspoon ground all spice 

1/4 teaspoon Himalayan salt

165ml dairy free milk

2 tablespoons ground flaxseed

100g coconut sugar

4 tablespoons unsweetened apple sauce

4 tablespoons hempseed oil

1/2 teaspoon almond essence

85g almonds, sliced

65g dried cranberries

Pre-heat the oven to 180ºC. Put a silicon baking sheet onto to tray, or line with baking paper.

First pour the dairy free milk into a bowl and add the ground flaxseed, coconut sugar, apple sauce, hempseed oil, and almond essence. Whisk well to combine and then leave to thicken for a few minutes.

Place the flour, baking powder, all spice and salt into another bowl and stir to mix well. Pour the wet mixture into the dry and stir to combine - it's a dry mix so hands will be needed to finally pull it all together. If it's a little wet and soft, add some more flour so it doesn't stick. Add the almonds and cranberries, working them into the dough with your fingers so none stick out the sides. This takes a couple of minutes to ensure everything is spread throughout the dough. Cut your dough in half.

Place one half onto the baking sheet and press out out into an oblong shape, pushing the edges and ends straight with your hands. It should be approximately 28x8 cms in size. Repeat with the other half of dough, then place the baking sheet in the oven for 25 minutes or until lightly golden and firm to the touch. Remove from the oven and leave to cool on the tray for about 30 minutes.

Once cool, cut into slices approximately 2cm thick; place each slice back onto the baking tray lying on it's side. Pop back in the oven for 6 minutes, then remove, turn each slice over and pop back again for another 5 minutes. Remove one the slices are very firm to the touch and golden brown. Remove, leave to cool (they harden a bit more) and then keep in an air-tight tin if you don't eat them all at once. Enjoy!

Christmas preparations

It's that time of year again where we shop until we drop, and eat until we burst! Now we're actually into December, my mind is turning towards Christmas cooking. I love all the seasonal flavours with warming spices, sharp pickles, rich nut dishes and crunchy greens.

Christmas can be challenging if you are a sensitive eater, or are cooking for someone who is. This is not the time of year to miss out! With this in mind, I'm going to be doing a series of blog posts to help you out at this time of year. All recipes are plant based and can be easily adapted to gluten free too.
To start you off, here are some links to existing posts from the last couple of years:
1) A useful nut roast. This is my go-to basic nut roast recipe, simple to make and delicious eaten cold on Boxing Day too. You can jazz it up with some more herbs, or put slices of tomato or mushroom in the middle. A firm favourite with us.
http://foodiesensitive.blogspot.co.uk/2012/12/planning-christmas-dinner.html
2) Tasty tarts! I made these last Christmas for one of my supper clubs and they went down a storm. Worth making if you want something a little more innovative than nut roast. Use your pastry of choice - I now make one with minimal fat and will be adding the recipe soon
http://foodiesensitive.blogspot.co.uk/2015/12/i-dont-know-about-you-but-this-year.html
3) The ultimate red cabbage. Perfect for Christmas Day, everyone can eat it and it can be made a couple of days in advance if needed. What more could you want!
http://foodiesensitive.blogspot.co.uk/2015/11/comforting-cabbage.html
4) A lighter dish. When you've eaten so much and are looking for something a bit lighter, this fennel stuffed pepper hits the spot. Sumptuous flavours without the need for a post-dinner snooze, unless you want one of course!
http://foodiesensitive.blogspot.co.uk/2014/04/thanks-delia.html
5) Rich paté without the meat. This lentil and walnut paté will hit the taste spot for a Boxing Day spread and no-one will guess how easy it is to make.
http://foodiesensitive.blogspot.co.uk/2014/10/amazingly-tasty-lentil-and-walnut-pate.html
Finally, if you have a sensitivity to egg, dairy or fish, don't forget to check that your booze. Many beers, wines and ciders use animal proteins in filtering the yeasty gunk from their products which will then linger in the final product. Check out this old blog post to find out more and I'll be doing a little update with some recommendations - it's a hard life testing these things out for you!
http://foodiesensitive.blogspot.co.uk/2013/04/milk-in-wine-surely-not.html
Let the Christmas countdown begin!

Smoky Bonfire night baked beans

It's Bonfire Night tomorrow, an evening of fireworks, sparkles, chilly feet and warming comfort food. Thinking about it, it seems a strange event to mark each year in our increasingly secular multicultural society - a day to commemorate the failure to blow up Parliament, a plot devised by Catholics against Protestants. Remarkably, it was actually illegal NOT to celebrate Bonfire Night up until 1959!

No matter what the historical background is, many of us still celebrate the events of 5th November in our own way. Now that my kids are pretty much independent, there's no real excuse to set off our own fireworks, but I do love watching everyone's displays. Although, after having been in India during Diwali, our fireworks are more damp squibs than the thunderous assault of noise and colour you experience there!
Bonfire night makes me think of food - thick comforting soup and piping hot baked potatoes always spring to mind, as do Boston beans. Traditionally made with fatty pork rind and thick molasses, my husband's best friend made these beans for a couple of Bonfire nights we celebrated together in our early 20's (along with lots of alcohol I seem to remember!). Deep smoky, rich flavours mixed with hearty beans, they were perfect for a cold winters night spent in the garden with colourful explosives.
Beans are of course a fantastic source of protein, fibre and micronutrients, and a staple in any diet, plant based or otherwise. Research has found they can help reduce the onset of type 2 diabetes, heart disease and cancer, and that if more were included in everyone's diet it would have a big impact on long term health.
So as it's that time of year, I've made my own smoky baked beans, similar to Boston beans but of course plant based and animal free. Packed full of deep smoky flavours, you can make this on the cooker top, in the oven or in a slow cooker if you have one to hand. And if you have time, make it the day before so the flavours have a chance to develop. Serve on top of a crunchy skin baked potato with a good dollop of dairy free sour cream, this will keep you so warm and snuggly whilst you partake in our slightly odd historical celebration and enjoy the fireworks.
Smoky baked beans

400g tin of beans (flageolet are good)
1 red onion
1 large clove garlic
500g carton passata
1 heaped teaspoon smoked paprika
1 heaped teaspoon ground cumin
1/4 teaspoon red chilli powder
1 bay leaf
2 tablespoons coconut sugar
1 teaspoon cider vinegar
salt and pepper
coconut amines or tamari
If you are baking in the oven, pre-heat to 150ºC and use an oven proof pan like Le Crueset if you have it. If you are using a slow cooker, prepare in a saucepan and transfer to the pot at the oven stage of the recipe.
Finely dice the onion and garlic clove. Heat the pan and add a little olive oil or water, then sauté the onion until it starts to soften. Stir in the garlic and cook for a minute, making sure it doesn't stick to the bottom of the pan. Pour in the passata and stir in the spices, coconut sugar and vinegar and stir well to combine. Fill the passata carton with water and add to the pan. Stir in the beans then add salt and pepper plus tamari or coconut amines to taste (this provides a deep, umami flavour). Put the lid on the pan.
If you are using a slow cooker, pour the mix into the bowl, put on the lid and leave to cook for 6 -8 hours.
If you are cooking in the oven, now is the time to pop it in. If you are cooking on the hob, turn down the heat and simmer. For both the oven and hob, stir after an hour and add more water if it's drying out. Do the same after 2 hours and check the flavour - your beans will be ready after about 2 1/2 hours. If you are making in advance, leave to cool then reheat gently.
Serve on pipping hot baked potatoes. Enjoy!

Celebrating life on the veg

Today is World Vegan Day, a celebration of eating everything that plants have to offer. In fact, eating plant based is so awesome, the whole of November has been designated as World Vegan Month!
Veganism has become the fastest growing lifestyle movement in the UK - there are over 500,000 vegans, 3 1/2 times more than in 2006. Campaigns such as Veganuary and Meatless Monday have raised awareness and as more research reveals the damage caused by our Western diet, many are deciding to go and live life on the veg.
So what are the main reasons for this change in lifestyle?

1) Health - as the world gets fatter and sicker, many have looked to take control of their dietary choices and gone plant based. Of course, being vegan does not automatically mean healthy, as there are many highly processed, nutrient poor vegan options! That's why I always harp on about eating whole food and plant based - that's the healthy bit; and there's loads of research out there that backs it up. After all, what we put in our bodies breaks down into chemical reactions at cellular level - whole foods maximise the nutrients for these reactions. So putting more of the good stuff in lessens the bad effects like heart disease, diabetes and obesity. Which leads me to number two......

2) Weight loss - when I went dairy free, I lost weight. When I went mainly plant based, I lost more, even though I was eating, and enjoying, loads. I went from always being on a diet, to never having to think about weight gain. Nice! And I'm not alone. Research revealed that people who went on a vegan diet lost 5kg more than any other form of diet. But that's as long as junk is taken out. No wonder it's becoming popular with Beyonce and the like!

3) Animal welfare - traditionally one of the most important tenets of veganism, factory farms and poor treatment turns many off being meat eaters and on to the veg. Documentaries like Cowspiracy and Earthlings have had a major impact on it's viewers. Short films showing the conditions and treatment of animals in industrial slaughter houses is enough to make that steak look less appealing. Even though my journey to eating mainly plant based was motivated by my food sensitivities, the things I have learnt about the meat industry has definitely changed my view point.

4) Environment - going plant based is the single most direct effect a person can have on the environment. Producing food from animals is so costly to the planet, using up massive amounts of land and water, and contributing more green house gases than transport. That's why campaigns like Meatless Monday are important for our world - less contributes so much more!

Everyone has their own reason for going more plant based; the internet has really opened up the debate and this increase in numbers is making it more mainstream. We delve into this topic in more detail in my Eat Well Live Well course, starting again in the New Year if you're interested in finding out more.

So why not have your own little celebration, raise a glass of (vegan) wine and enjoy living life on the veg!

Aquafaba asparagus and pea savoury mousse

Sometimes I feel really sorry for my friends who come to dinner, as they end up being guinea pigs for new recipe ideas or dishes, although I try to be careful not to scare anyone too much! Having invited a couple over recently, I found my mind wandering off on a creative menu tangent as I know they are quite up for trying different things. So much so that when I apologised for experimenting on them, they replied they would be disappointed if I didn't. Now that's good friends!

One of the things that I had been thinking about was how to make a dairy free plant based savoury mousse for a starter that was light and fluffy but still satisfying and, of course, packed full of flavour. My process for devising dishes is to first check how it's made traditionally. This means getting out my trusted copy of the Good Housekeeping Cookery Book. An 18th birthday present from my parents, it's well used and loved, as this is how I learnt to cook. I pretty much failed cookery at school as I tended not to follow rules or recipes and made a mess - not much changed on that side of things! This trusted tome contains a few savoury mousse recipes. All contain gelatine, milk, cream and egg whites. Not much whole food and plant based there. 

Next research tool is of course the internet. There are so many amazing ideas and recipes out there, but despite some time spent on google, I couldn't find one that hit the spot. I have used aquafaba before (the brine from a tin of chickpeas in case you haven't heard of this amazing fluid) and knew this should work as an egg white substitute, but all the mousse recipes were chocolate or fruit. So it was back to the traditional recipe, with plant based dairy free substitutes.

I figured the three main items that needed substituting were cream, egg whites and gelatine. We had the aquafaba for the egg white. For the cream I made cashew cream, although I guess any dairy free cream would work (there's a few different ones you can buy like Alpro soya cream or Oatly oat cream). And for the gelatine there's agar agar which works really well but always makes me stressed as I never think it will.

As you can see from the ingredients list, there's not much more apart from that - it's all in the method. I was relieved when the mousse set perfectly and plopped onto the plate holding it's shape. And even if I say so myself, it tastes delicious as the asparagus and peas are the key flavours, not anything else.

So did my friends mind being experimented on? Well, the echoes of 'mmm's' and empty plates said it all. So if you're up for it, give this a go. It takes a little time as there's a few different elements to pull together, especially if you're making your own cashew cream, but it's really worth it.

Asparagus and pea savoury mousse (serves 6)

60ml aquafaba

250g asparagus

100g frozen peas 

handful fresh mint, chopped

salt and white pepper

300ml cashew or other non-dairy cream **

1 heaped teaspoon agar agar powder

First wash the asparagus and trim any woody ends off. Separate the tips from the stems and roughly chop both. Heat a little olive oil or water in the bottom of a pan and sauté the asparagus stems for a few minutes. Add in the frozen peas and a little water and cook for a couple of minutes, then add the asparagus tips and cook until soft. Leave to cool then pop in a blender with the dairy free cream, chopped mint and some salt and pepper, then blend until smooth. Check the flavour and add more seasoning or mint if you want.

Pour this luscious green mix into a clean saucepan, sprinkle the agar agar over the top and heat gently. Do not stir until the mix starts to slowly bubble, even though you really want to! Once simmering, whisk the mix gently for 5 minutes or so on a low heat until it starts to thicken and stick to the side of the pan. The heat needs to be low otherwise the cashew cream may catch on the bottom of the saucepan and burn. When the mixture coats the back of a spoon, turn off the heat and pour into a large bowl to cool, stirring from time to time.

If you haven't already, drain the brine from a tin of chickpeas into a bowl Measure out 60ml and place into a medium sized mixing bowl. Whisk with an electric hand blender until strong white peaks are formed (the first time you do this, it blows your mind!) - this can take between 5 and 10 minutes. Grab your bowl of asparagus mix. Hopefully it should be cooler - it doesn't need to be cold, just not steaming. Spoon in a couple of heaped tablespoons of fluffy aquafaba and stir in very carefully and lightly as you want to keep the air in it. Your mix will get a little more fluid. Add more aquafaba as you think is needed - I left a tablespoon out as my mix felt quite loose. 

Place six moulds onto a baking tray. Spoon the mousse mix into the moulds, give them a tap then place in the fridge for at least 5 hours to set.

To serve, gently run a knife around the edge of the mousse in the mould and tip onto your serving plate of choice. 

** cashew cream post coming up shortly

Courgette loaf - sweet not savoury

I read an article recently in which a 'celebrity baker' scoffed at those who include fruit and vegetables as a key ingredient in their cake. Well, I have to disagree, even though I'm not a professional baker! Some of my favourite bakes include a good helping of veg - sweet potato chocolate brownies, carrot cake and my new favourite, courgette loaf. They may have a different consistency to your traditional baked cake (watching Great British Bake Off, I'm in awe of their delicate crumb!), but I like a sweet treat that's gooey, substantial and full of goodness, so veg in cake is just fine by me.

So as part of my mini-series on what to do with the mass of courgette around at the moment, here's a great little cake to try for afternoon tea. Well, it's more of a loaf, similar to banana bread than a Victoria Sponge, but nevertheless it's still cake in my book! It is dense, but in a sticky, satisfactory way, reminiscent of bread pudding but a million times lighter!
The benefit of using veg or fruit in baking is added moisture; the potential problem with courgette is that they are 95% water, which could make your cake a soggy, heavy disaster. To prevent this, just squeeze some excess water out of the courgettes once they're grated. You could do this through a clean tea towel, but it's a bit messy and you can end up spending ages picking up bits of courgette from odd places (or maybe that's just me....?). An easy way is to pack it into a measuring cup or small pot and press it down so the water rises to the top and then drain that off, holding your hand over the top. Don't take off too much though, otherwise your cake will suffer.
This cake really is super healthy - it's dairy free, can be gluten free, plant based, contains minimal refined sugar and is packed full of lovely nutrients and fibre. On top of that, it is also refined oil free, the apple sauce replacing the oil in this instance. Not that fat is bad, far from it, but refined oils such as sunflower or vegetable oils take their toll on our cellular health and so should be minimised as much as possible. To add a little fat into the mix, pop in some chopped walnuts or pecans - the flavour, texture and nutritional value will be happy if you do!
The downside of cutting out refined products in this cake is shelf life - oil and sugar act as preservatives, so best keep this loaf in the fridge and use it up within 3 days. Mind you, once you taste it, that won't be a problem! Enjoy.
Yummy courgette loaf cake

2 tablespoons ground flaxseed
6 tablespoons water
240g wholemeal/spelt/gluten free flour
2 teaspoons baking powder
1/2 teaspoon salt
2 teaspoons ground cinnamon
1 medium courgette, grated (small)
100g coconut sugar (or other minimally refined brown sugar)
160g apple sauce
10mls lemon juice
50g raisins and/or chopped walnuts
Place the ground flaxseed and water into a bowl and mix well. Put to one side to thicken - this is your flaxseed 'egg'.
Pre-heat the oven to 180ºc. Grease a 2lb loaf tin and line with baking paper.
Place the flour, baking powder, salt and cinnamon into another bowl and mix well together. Add the sugar, lemon juice and apple sauce to the flaxseed mixture and stir well, then add the courgette and stir again. Pour the wet mix into the dry mix and quickly combine together - don't over mix. Stir in the raisins and nuts (if using) and pour into the prepared loaf tin. Tap the tin on the worktop to level and stop the raising agent working too quickly, then pop in the oven.
Bake for 25 mins then check - the loaf should be slightly risen and lightly browned on top. Stick a skewer or cocktail stick into the cake - if it comes out coated with mixture, pop back into the oven for another few minutes until done. Remove from the oven, leave to cool for 10 minutes or so, then tip out onto a cooling rack, carefully peel off the baking paper and let it cool completely.

Sweetcorn and courgette fritters

Sweet corn and courgettes are right in season at the moment, and it's a bumper crop. I love sweetcorn. Ripened during the long sunny (hopefully!) summer days, fresh corn is so sweet and succulent it's a joy to eat. Sometime it can be hard to buy unprepared cobs in the supermarket, so I like to get my sweetcorn elsewhere - farmers markets or shops, greengrocer or veg box schemes are all good sources of cobs still covered in their husks. That way you get to unwrap them, revealing the vibrant yellow kernels voluptuously packed in tight, clinging to the side of the cob, ready and waiting to be eaten.

Courgettes are prolific this time of the year, especially if you manage to beat the slugs and snails to grown them yourself, or if you get a veg box delivered. Although they tend to be available most of the year, I prefer them at this time as they tend to be less watery and more flavoursome. Not that I used to like them - whether it's my tastebuds that have changed, or it's the courgettes, but I used to find them bitter and quite unpleasant. That all changed when I went on honeymoon to Egypt (a few years ago now!). The hotel's restaurant always had a buffet style service, and courgettes were served in a huge vat, just lightly cooked with nothing added. It wasn't just the cooking that was light - the courgette skins were a really pale green, almost white, as if they had been bleached by the searing dessert sun. And maybe the sun also altered the flavour, as these had all the courgette taste, but none of the bitterness. Suddenly I was a courgette fan.
Which is a good thing, as they are packed full of super nutritious goodies like vitamin C and potassium as well as fibre, and of course lots of water. They are really useful veg to have around as they can be used in a whole range of dishes, either as a base ingredient or the main star.
But no matter how much I love both sweetcorn and courgettes, when there's a lot of them about at the same time, it can be a challenge to find new ideas to use them. So to help out, I'm going to do a few extra posts over the next few days with some ideas for you to try.
The first are these gorgeous sweetcorn and courgette fritters. Now fritters are not usually on the menu at home as traditionally they contain milk, eggs and are fried in loads of butter or oil. But after a little playing around, this recipe still deserves the title of fritter even though it's dairy free, gluten free, plant based and baked so oil free too. The good news is that they taste amazing, and are gulped down in a flash at home - phew! Great for a light lunch served with a zingy dip or served up with different vegetables or salads to make a more substantial main meal.
To make these fritters beautifully caramelised without frying, I use a silicon baking mat instead of an oiled baking tin or pan frying. Whole healthy fats are really good for us, but refined oils are not as their altered molecular structure can be harmful to our bodies, and cooking oil at high temperatures affects that structure even more. The silicon baking sheets cook everything really well and still gives a gorgeously browned outside, plus nothing sticks - very clever! It's an essential item in my kitchen cupboard now and would highly recommend them.
So if you fancy 'frittering' away a little time, give these a go and see what you think. There are loads of flavour combinations you could use - let me know if you try something new.
Baked sweetcorn and courgette fritters (makes 12)

1 large cob of corn, cooked
1 medium courgette, grated
3-4 spring onions
1 clove garlic, crushed
1 small red chilli, deseeded and finely chopped (optional)
salt and pepper
2 tablespoons ground flaxseed
6 tablespoons chickpea (gram/besan) flour
1 tablespoon polenta
1 teaspoon baking powder (gluten free if needed)
90mls dairy free milk
Pre-heat the oven to 180ºC. Place a silicon baking mat onto a large cookie tray. Place the grated courgette into a sieve and press out some of the fluid (not too much as it will contribute towards the total fluid content). Place the squeezed courgette, sweetcorn, spring onion, garlic and chilli into a bowl, mix well and put to one side. In another bowl, mix the gram flour, polenta, seasoning, baking powder and ground flaxseed together. Pour in the dairy free milk and whisk together to form a batter. Leave for a few minutes to allow the flaxseed to swell and absorb some of the liquid.
Tip the veggie mix into the batter and mix well until everything is combined and holding together well on a spoon (i.e. not too runny). If your mix is a bit thick, add some more dairy free milk, if it's too runny, add a little more chickpea flour. Let the mix sit for a minute or two.
Dollop a heaped spoonful of mix onto the prepared baking tray and spread out a little with the back of the spoon. Repeat until the mix is used up. Place in the oven and bake for 20 minutes or so until the top has set. Flip the fritter over and cook for another 10 minutes until the base is browned. Serve with freshly made chunky cucumber guacamole (link here soon).

Summer crumble comfort

Some may call us brave, others foolish, but we have just been away on holiday for two weeks, leaving our teens at home to fend for themselves. It's not the first time we've done it, but certainly the longest. And with great relief, they managed just fine - the house was still standing, no difficult to explain holes in the wall or dangling radiators (it's happened before!) and pretty tidy too - how wonderful!

The only thing that needed immediate attention turned out to be the freezer - the door had been left open a bit so it was over-iced and a couple of things had started to defrost. No big problem that's for sure, especially when those two items were a container of cakes and a bag of rhubarb - they just needed to be eaten :).
The biggest issue about being home turned out to be the weather! Not that it had been perfect in the Alps, but I had got used to a large amount of very hot sun, and now suddenly it was grey, dull and definitely wet, enough to put the damper on anyone's holiday spirits. Comfort food was needed and that bag of rhubarb was begging to be made into a crumble. As it is still summer, no matter what the view out the window may say, I wanted to add a suitable seasonal element and the tub of gorgeously sweet strawberries I'd picked up hit the spot. Some may say that rhubarb and strawberry are an odd combination for a crumble, but they go together perfectly as the sweetness of the glorious strawberries means you need less sugar to soften the tart rhubarb, just as long as the strawberries are properly grown and flavoursome. I wouldn't make this with insipid out-of-season watery berries that's for sure.

Crumble is a fantastic dessert - easy to make and (nearly) everyone enjoys it. Traditionally though, it's not the best for those who need to eat dairy or gluten free, or for anyone looking to lose weight due to the large added sugar content. Fortunately, it's easy to give it a make over! I use a mixture of (gluten free if necessary) oats and gluten free flour for the topping with a smidge of coconut sugar to help with the crunch. Cinnamon aids with sugar absorption and so a teaspoon added into the topping not only benefits the body, but tastes amazing too.
Both rhubarb and strawberry are fabulous nutrition wise, packed full of anti-oxidants, phytonutrients and various vitamins. Strawberries are an amazing source of vitamin C in particular.
So why not give this a go - everyone will agree on the flavour, the only debate will be custard, ice cream or cream to top it (dairy free of course!).
Rhubarb and strawberry crumble

4-5 stalks of rhubarb
150g strawberries
1 tablespoon coconut sugar
2 tablespoons water
85g oats (gluten free if needed)
70g plain flour (wholemeal/gluten free)
2 heaped tablespoons dairy free spread (Pure/Vitalite etc)
1 tablespoon coconut sugar
1 teaspoon ground cinnamon
Pre-heat the oven to 180ºC. Chop the rhubarb into chunks, slice the strawberries in half (if big) and place in a medium sized oven-proof dish with the coconut sugar and water. Ensure everything is mixed well together.
Mix the oats, flour, coconut sugar and cinnamon together, add the dairy free spread and rub in using your finger tips until it's blended in and small chunks stick together (you can do this in a food processor if you don't want crumble mix up your nails!). Sprinkle over the top of the prepared fruit and pop in the oven for 20 minutes or so until the fruit bubbles up a bit and the top is lightly browned and firm.
Leave to rest for a few minutes then serve with whichever accompaniment you choose. Enjoy!

Holiday season!

Summer is here and we’re off on our hols! We booked our trip some time ago after checking out things like weather, accommodation and things to do. There’s also one more thing we have to check out – food options.

Having food allergies or sensitivities, or choosing to eat a plant based diet for health or ethical reasons, eating away from home can prove to be challenging at times. Eating out, particularly overseas, has the potential to be stressful when you should be relaxing. And if you accidently eat something that you shouldn’t, you could end up feeling unwell – or worse – during your time away.

I started eating a plant based diet for health reasons whilst actually living overseas, and had many opportunities to travel to different countries. At first, I found it really difficult to find things to eat – simple sandwiches are not even an option for me. Over time, I developed various strategies to make sure I found some good grub without making myself ill; fortunately, increasing awareness is making it easier to be able to have a great time without the worry.

So if you are off on your travels but are worried about your food, here are my top tips for happy holidays.

Do your research. You can spend hours and hours searching for the perfect hotel, apartment or yurt, comparing prices for flights and checking out the best beaches. So add eating options onto your list of things to check. There are some great websites to help – www.happycow.net is a great resource if you’re looking for vegan or vegetarian food (they have an app too) and www.canieathere.co.uk helps you check out restaurants closer to home if you have food allergies or sensitivities (the US version is www.canieatthere.com). Trip Advisor has filter options so you can search for a gluten free restaurant or vegan hotel. Lonely Planet or Time Out have really helpful guides too.

Be prepared. If you know there are certain things you eat but may have difficulty finding, add them to your packing. As I don’t eat bread, I always carry rice cakes or oatcakes with me so that I know that breakfasts or snacks will be ok. If you are flying short haul, don’t expect to find anything you can eat on the plane, so take your own snacks with you. Fortunately, in the UK, most larger airports have some takeaway options at their flight-side kiosks. Don’t expect that at other locations though (she says from bitter experience!). Most long haul carries provide meals for dietary requirements but need booking in advance, so don’t forget! The advantage to ordering a special meal is that you tend to get served first, but always check the label to make sure you have the right meal.

Don’t be afraid to ask. For many people, it’s difficult to ask, or ‘make a fuss’ about what to order, especially if you are with people who don’t have the same problem or get embarrassed easily! But I have found that most places worth going to are more than happy to answer queries and to find a dish that’s right for you. Fortunately, many restaurants and cafes have their menus on line, so you can check them out before hand. If you’re not sure if you can eat there, call them up and ask – I’ve been really surprised quite how accommodating places can be, as long as you ask nicely of course!  Naturally, language can be a real problem overseas; although English is spoken in so many places, you can’t expect it. If you want to eat purely plant based then download this vegan passport to help you communicate your needs – http://issuu.com/vegan_society/docs/vegan_passport_2010 or check out this website to help you find translation cards for food allergies http://travelstore.glutenfreepassport.com/collections/dining-translation-cards

What’s local? Some of the best plant based food I’ve eaten has been local specialities, so don’t be afraid to try new dishes, particularly if you’re visiting more exotic countries. I discovered some amazing plant based dishes whilst living in South India, which are both tasty and healthy, rich and spicy Chakalaka in Cape Town and the most amazingly beautiful Mediterranean grilled vegetable platter in Croatia, the flavours developed by the sun. Try out local fruits and vegetables too, especially ones that are difficult to get hold of at home, as they taste so much better freshly picked.

Specialist holidays. If you feel it just won’t be a holiday if you don’t get the right food, then why not try out a specialist holiday company? Or look to go for a spa holiday or yoga retreat? I even saw an advert for a vegetarian yoga cruise along the Danube recently; there are lots of options out there. In fact, we’re planning a Sensitive Foodie Kitchen escape where you can eat, learn and relax at the same time – maybe that’s the holiday the ticks all the boxes?

So there you have it. With a bit of research and planning, and a willingness to think creatively, you can still have an amazingly happy and healthy holiday. Enjoy!