Sunday, 13 December 2015

Roasted Red Pepper, Tomato & Lentil Soup

Soup is one of my favourite meals. If I puree the soup I can usually get my kids to eat it as well.  They don't have as big a bowl as I do so tend to have a bit more bread. They did love this soup though! I think the sweetness from the roasted red peppers helped!

3 Red Peppers (diced)
8 Tomatoes (sliced in half)
Drizzle Olive Oil
Pinch Sea Salt
Freshly Ground Black Pepper
1tsp Cumin Seeds
1tsp Ground Coriander
1tbsp Coconut Oil
1 Onion (diced)
2 Garlic Cloves (crushed)
125g Red Lentils
700ml Vegetable Stock (I use a Kallo Stock Cube)

Pre-heat the oven to 200°C.
In a roasting dish add the red peppers and tomatoes.  Drizzle with olive oil and sprinkle a pinch of sea salt.  Roast for 40 minutes turning every so oven.
In a casserole dish fry fry the cumin seeds and ground coriander for a minute then add the coconut oil, onion and crushed garlic.  Fry for a minute being careful not to let it burn.  Remove the roasted peppers and tomatoes from the oven and add to the casserole dish. Add the red lentils and stir well.  Pour in the vegetable stock, stir and leave to simmer for 15 minutes on a low heat.

Puree, sieve if preferred and serve with a healthly bread.  I love Deliciously Ella's Superbread recipe. For my kids aged 5 and 3 I serve with a slice of buttered wholemeal bread and ask them to try a small piece of superbread.  My 5 year old son always says yum but when you ask if he wants more he politely says no thank you.  

Tuesday, 8 December 2015

Broccoli Pesto

I love making pesto.  I love how such a tiny spoon of something so easy to make can really turn around a simple pasta dish.

This recipe makes a big batch which you can freeze and will last you ages! 

250g Broccoli
100g Walnut Pieces
150g Grated Hard Goats Cheese
100ml Olive Oil
Squeeze lemon juice
2 cloves garlic

Cut the broccoli florets off the stem and blanch in boiling water for 5 minutes.  Meanwhile dry fry the walnut pieces for a few minutes tossing regularly to ensure they don't burn.  Add the broccoli and the toasted walnuts to the food process with all the other ingredients and zap until combined.

I find these great ice cube (though advertised as baby food) silicone trays by Zeal are great of distributing my pesto. And once frozen I pop them in freezer food bags and then just zap a stick in the microwave for 40 seconds before adding to pasta.

As a general rule I weigh my pasta and serve 40g dried pasta per child, 75g dried pasta for me and the hubbie likes a bit more!

Jamie Oliver’s Apricot, Ginger & Cashew Energy Balls

I don't often go supermarket shopping as I tend to shop online but I visited sainsburys about 4 times over the space of two weeks and I just kept seeing Jamie Oliver's new Everyday Superfood book.  I'd seen a few of his TV programmes so every visit I had a flick through wanting to try every recipe and my last visit I put it in the trolley.

Now due to copyright issues (although I couldn't find the small print) I can't copy and paste his recipe here however I will let you know that they are easy to make and have you'll have the majority of the ingredients in your cupboard; cashew nuts, sesame seeds, dried apricots, fresh ginger, mixed spice and manuka honey.  The only extra ingredient you will need to purchase is puffed brown rice which I managed to source on the reliable Amazon!

Jamie suggested his recipe made 12 portions but I like to be able to put a whole ball in my mouth in one go (comes as part of secret eating when working around toddlers!).  I made each ball to be about 10g and made 20 in total.  Using my trusty Mac Numbers spreadsheet these worked out at under 20p each!

Monday, 30 November 2015

Deliciously Ella's Raw Coconut & Cacao Bites

I'm a huge fan of Deliciously Ella's app and blog. Her book is on my Christmas Wish List though I'm not sure I need it as she has so many wonderful recipes on her blog available for all. Still it would look great on my green and lean book shelf!

Some of you may know that my husband is Type 1 Diabetic and he carb counts in order to control how much insulin he injects therefore I need to weigh a lot of our meals in order to give him correct guidance.

Since I've discovered Deliciously Ella's snacks he has been helping himself to my stack in the fridge but can never get the carb count right so this evening I weighed out all the ingredients using my american cups and my Kitchen Craft Measuring Spoon Set.

So in more detail here in grams is Deliciously Ella's Raw Coconut & Cacao Bites.  Please check out her site to read more information about why these are so great and of course the method.

90g Desiccated Coconut
160g Almonds
80g Cashew Nut Butter
20g Coconut Oil
12g Cacao Powder
165g Medjool Dates (150g after being pitted, approx 8 dates)
15g Desiccated Coconut for dusting

I weighed 20g of mixture to roll into balls and in turn made 23 balls. I like to firm them up in the fridge before eating and storing in an air tight container, also in the fridge.

Nutritional Information
Per ball:
125 calories
9.5g Fat
6.8g Carbohydrates
2.8g Protein

Cost (prices correct as of Nov 2015)
Qty in bag (g)
Unit Price
Cost of ingredient
Desiccated Coconut
g Sainsburys
g Sainsburys
Dates (weight with stones)
g Forest Feast
Cashew Butter
g Sainsburys
Coconut Oil
g Lucy Bee
Cacao powder
g Sevenhills
Desiccated Coconut for dusting
g Sainsburys
Total Cost

Cost per ball (qty 23)


Tuesday, 24 November 2015

Salmon disaster

Yesterday evening I gave 6 children ages 6, 5, 5, 3, 3 and 2 oven baked salmon, white basmati rice and peas.

What a disaster!

My daughter aged 3 only ate the peas.  I'm amazed she didn't eat the rice as she'll eat it mixed in with chilli con carne.  My son aged 5 made it clear that he didn't like the salmon but polished off his peas and rice.  

I left them all to it and attempted to make a dent in tidying the playroom mess. I was 5 metres away when they all started throwing peas at each other.  This is what happens when they are bored of eating....they find other things to do!

Will be striking this meal off the menu planner for the time being!

Green Porridge

Would you believe I wake up most mornings craving a cup of herbal white tea and a bowl of green porridge.

I've really got the hang of making this breakfast and letting cool down to the perfect temperature.....a knack you need to be able to eat this all year long including those hot summer months.

I use this great microwaveable lidded saucepan from Lakeland and add 50g of porridge oats, 250g of almond milk. Yes grams as I just use the scales. I zap in the microwave for 2 minutes and 40 seconds and then let it sit for 10 minutes.  After this time I add 1 heaped tablespoon of flaxseed, 1 heaped tablespoon of hemp protein powder, ½ teaspoon of wheatgrass powder and I stir in about a tablespoon of manuka honey. When I first started eating porridge it was more like 2 heaped tablespoons of honey but my tastebuds have changed this year. I pour the porridge mixture into a bowl and add 1 teaspoon of chia seeds.

Since having this for breakfast I have found I have a lot more energy for the day!

Monday, 23 November 2015

Sweet Potato with Butter Beans and Avocado

I followed a recipe from Livia's Kitchen which I couldn't wait to try out.  The hubbie and I would regularly have Jacket Potato with Cheese and Beans but since eating more green and lean I've substituted the basic baking potato for a sweet potato but still having it with baked beans and adding some crumbly goats cheese on top.  However I won't lie, baked beans have a habbit of making themselves known the next day and I'm not a pleasure to be around!

So when I came across this recipe of Olivia's website I was eager to give it a go.  I had all the ingredients in stock; butter beans, avocado, cherry tomatoes, apple cider vinegar, limes and coriander. However when I mixed them all together I felt it needed a little more something so I added some spring onions and some feta cheese.  I zap my sweet potato in the microwave for 10 minutes whilst the oven is warming up then place it on the top shelf of the 200C oven for a further 10 minutes.

This dish was super yummy and I can't wait to have it again!

Welcome to The Nutritious Penguin

This blog is a follow on from my previous blog The Organised Penguin. I've been clean eating since February 2015 and now I want to introduce clean eating to the rest of my family and get my friends on it too.