beans

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Mexican Hot Chocolate Brownies – The Fibre Fuelled Cookbook – Dr Will Bulsiewicz

The Fibre Fuelled Cookbook

Dr Will Bulsiewicz

Vermillion

Penguin Random House

ISBN: 9781785044175

RRP $45

If you have been following along with my blog you will have realised how important I think gut health is for everyone. This book is another great resource on gut health, I hope you find it helpful.

“Brownies made from black beans . . . sign me up immediately! Mexican hot chocolate is known for its spices. In this recipe, you get cinnamon and cayenne pairing with the cocoa powder for a fiesta in your mouth!“p 294-295

4 Plant Points

Makes 12 brownies

One 400 g can black beans, drained and rinsed

125 g peanut butter

55 g almond or oat flour

25 g cocoa powder

120 ml 100% maple syrup

1 tablespoon avocado oil or other neutral oil

1 tablespoon white or apple cider vinegar

1 teaspoon vanilla extract

1 teaspoon baking powder

1/2 teaspoon bicarbonate of soda

1 teaspoon ground cinnamon

1/4 teaspoon cayenne pepper

1/4 teaspoon salt

120 g chocolate chips

1. Preheat the oven to 175℃. Lightly oil an 20 × 20 cm pan (or line with baking

parchment) and set aside.

2. In the base of a food processor, place the beans and pulse 5 or 6 times until well

chopped.

3. Add the peanut butter, flour, cocoa powder, maple syrup, avocado oil, vinegar,

vanilla, baking powder, bicarbonate of soda, cinnamon, cayenne, and salt. Process until

creamy and smooth, stopping to scrape down the sides as needed.

4. Remove the lid and stir in 80 g chocolate chips. Pour into the prepared baking dish (the

batter will be thick) and spread it out evenly. Top with the remaining 40 g chocolate chips.

5. Bake for 30 minutes, or until a toothpick inserted comes out clean.

This is an extract from The Fibre Fuelled Cookbook by Dr Will Bulsiewicz. Published by Penguin Random House Australia, RRP $45. https://www.penguin.com.au/books/the-fibre-fuelled-cookbook-9781785044175

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#MeatFreeMonday :Spring Veggie Fritters with Cucumber Yoghurt – Family Food & Feelings – Kate Berry

Family Food and Feelings

Kate Berry

Pan Macmillan

Plum

ISBN: 978176078-180-4

RRP 39.99

 

 Green Fritters 
“Fritters are a bit of a fave for us. I like them because I can cook a ton of them for dinner and then chuck the leftovers in the girls’ lunchboxes the next day. The girls like them because they’re fried and have a dipping sauce. I like them for that reason too, actually.”p202

220 g green beans, quartered
220 g fresh or frozen and thawed peas
220 g podded and peeled broad beans
4 spring onions, green andwhite parts, sliced
1 garlic clove, crushed
finely grated zest of 1 lemon
salt and pepper
1 free-range egg
300 g (2 cups) plain flour
560 ml (2 ¼ cups) sparkling water
sunflower or vegetable oil, for shallow-frying
pinch of sumac
your choice of fresh herbs,

to serve (optional)
For the cucumber yoghurt:
½ Lebanese cucumber, coarsely grated
salt
500 g (2 cups) plain yoghurt
3 tablespoons extra-virgin olive oil
juice of ½ lemon
1 garlic clove, crushed
handful of mint leaves, roughly chopped
salt and pepper

To make a start on the cucumber yoghurt, pop the grated cucumber in a colander over a bowl. Add a big pinch of salt and rub it into the cucumber, then leave for about an hour to get rid of the excess water.

While that’s happening, make the fritter mixture. Combine the green beans, peas, broad beans, spring onion, garlic, lemon zest, salt and pepper in a large bowl. In a separate bowl, mix together the egg and flour, then slowly
whisk in the sparkling water. It should be the consistency of thick cream so take it slowly – you may not need all the water. Pour the batter into the bowl with the veggies and mix well.

Preheat the oven to its lowest setting. You just need it to keep
the fritters warm.

Heat a generous amount of sunflower or vegetable oil in a large heavy-based frying pan over medium–high heat.
It’s ready when you pop a piece of veg in there and it sizzles. Add heaped tablespoons of batter to the oil and be careful not to get spattered.

Fry the fritters for 2–3 minutes each side or until golden brown and cooked through. Remove with
a slotted spoon and drain on paper towel. Keep warm in the oven while you cook the remaining fritters.

To finish off the cucumber yoghurt, give the cucumber a squeeze to remove the last bits of water. Place in a mixing
bowl with the yoghurt, olive oil, lemon juice, garlic and mint and stir well. Season with salt and pepper.

To serve, spoon the cucumber yoghurt onto plates and pop the fritters on top. Sprinkle with sumac and top with
some fresh herbs, if you like.

MAKES 16-18 FRITTERS

 

 

SPRING VEG FRITTERS-

‘Family, Food and Feelings by Kate Berry, Published by Plum, RRP $39.99, Photography by Kate Berry’

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Huevos Rancheros: Neil Perry’s Good Cooking – Neil Perry

neil-perrys-good-cooking-cover

Images and recipes from Neil Perry’s Good Cooking by Neil Perry (Murdoch Books) $49.99

Huevos rancheros

Serves 4

“I’m going to put it out there: this may not be the healthiest breakfast  or brunch dish you’ve ever had, but it might well be the tastiest.  Beans, tortillas and eggs are amazing together and I especially like  them with lots of fresh coriander (cilantro) and hot sauce. You’ll find  most of the ingredients you need in a South American food store.  Dry ricotta or another firm fresh cheese can be used as  a substitute for the queso fresco.” (p. 14)

 

huevos-rancheros

 

Ingredients

vegetable oil, for frying

8 small corn tortillas

430 g (151/4 oz) tinned refried beans (optional)

8 free-range eggs

120 g (41/4 oz/1 cup) grated queso fresco

your choice of extra accompaniments, such as avocado, sour cream, coriander (cilantro) leaves, hot sauce  or salsa verde

 

Tomato sauce

2 tablespoons vegetable oil

1 large brown onion, cut into 1.5 cm (5/8 inch) squares

1 red capsicum (pepper), cut into 1.5 cm (5/8 inch) squares

1 teaspoon dried oregano

1 teaspoon cumin seeds

1 x 400 g (14 oz) tin diced tomatoes

1 x 400 g (14 oz) tin red enchilada sauce

400 ml (14 fl oz) Fresh chicken stock  (page 56)

 

Fresh tomato salsa

2 large tomatoes, finely diced

1/2 fresh jalapeño chilli, finely chopped,  or to taste

1/2 small white onion, finely diced

1 large handful coriander (cilantro) leaves, finely chopped

lime juice, to taste

sea salt

 

Method

To make the tomato sauce, heat the oil in a heavy-based saucepan over medium–high heat. Sauté the onion and capsicum until soft and lightly browned. Add the oregano and cumin and cook for about 1 minute. Add the tomatoes, enchilada sauce and stock, then increase the heat to high. Bring to the boil, stirring frequently, then reduce the heat to medium–low. Simmer for about 30 minutes or until the sauce has reduced and thickened.

To make the tomato salsa, combine all the ingredients in a bowl. Adjust the chilli, lime and salt to taste, then set aside.

 

Heat about 60 ml (2 fl oz/1/4 cup) vegetable oil in a small frying pan over medium heat. Test the oil with a small piece of tortilla to make sure it’s ready – it should start to bubble immediately, but if it browns right away, it’s too hot. Place a corn tortilla in the oil and cook for about 30 seconds, then flip over and cook for another 30 seconds. (You want the tortilla to be golden but not hard.) Drain on a plate lined with paper towel and keep warm while you cook the remaining tortillas.

 

Wipe out the small frying pan and heat the refried beans, if using.

Meanwhile, fry the eggs in batches in a large frying pan (I like to leave the yolks runny).

 

Put two corn tortillas on each serving plate and top with the refried beans and fried eggs. Spoon the tomato sauce over the top, sprinkle with the cheese and finish with the fresh salsa. Serve immediately with your choice of extra accompaniments.

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Post Script: The 8 Week Blood Sugar Diet Recipe Book – Dr Clare Bailey and Dr Sarah Schenker

8-week-blood-sugar-diet-recipe-book

8-Week Blood Sugar Diet Recipe Book

Dr. Clare Bailey, Dr. Sarah Schenker

Simon & Schuster Australia

ISBN: 9781925456592

 

Description:

Companion to the No. 1 bestselling 8-Week Blood Sugar Diet

 

150 simple, delicious meals to help you lose weight fast and keep your blood sugar levels in check

 

Includes 8 weeks of calorie-counted meal plans

 

Dr Michael Mosley’s No. 1 bestselling 8-Week Blood Sugar Diet revealed a game-changing approach to weight loss that not only lowers blood sugar levels, but can also reverse and prevent type 2 diabetes.

 

In this eagerly awaited companion cookbook, Dr Clare Bailey, GP and wife of Michael Mosley, has teamed up with renowned nutritionist Dr Sarah Schenker to create simple, delicious, low-calorie, low-carb recipes, all expertly balanced and easy to make. With a foreword from Dr Michael Mosley, this comprehensive collection of menu ideas ranges from quick breakfasts to deliciously satisfying dinners and follow the Mediterranean style of eating now proven to revolutionise your health.

 

Whether you are embarking on the full 8-week diet plan to reverse your diabetes or simply looking to keep your blood sugar levels in check, this book will help you lose weight and change the way you eat forever.

 

Average weight loss: 14kg in 8 weeks.

 

‘I feel amazing. I have been given another chance at life.’ Cassie, 28, former diabetic

 

Visit www.thebloodsugardiet.com

 

 

 

My View:

The perfect follow on from the highly successful 8 Week Blood Sugar Diet.  Low carb, low calorie, low sugar; each recipe lists the calories, protein, fat, fibre and carb content so you cannot go wrong with this diet.  I love that many recipes add legumes to the mix – filling, high fibre and rich in protein and low cost, I am adding legumes where ever I can to my meals.  There is even a recipe for a chocolate kidney bean cake (p.189) the authors’ state: “We cooked this for a bunch of teenagers who liked it and never got close to guessing that the main ingredient was kidney beans.”  What do you think? Would you be able to guess? I think I might just have to make this cake and see who I can surprise J (you can also use this recipe to make cupcakes- what a great idea!)

 

There are many recipes in this book that lend themselves to everyday cooking – and I am sure I will be incorporating more than a few into our diet: Berry coulis or “jam” – made with chia seeds – I keep hearing so much about this style of “jam” I might have to try it out, roasted fruit, kimchi, Thai fish cakes, Moroccan meatballs, chili con carne, easy Bolognese, Vietnamese pho, laksa, haloumi kebabs and many great breakfast and brunch ideas. You will not be bored if you plan your meals from this book and you might just reduce your blood sugar levels too!

 

 

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A Midsummer Night’s Bean Dip – Shakespeare, Not Stirred – Caroline Bicks & Michelle Ephraim

Cover Shakespeare Not Stirred

Shakespeare, Not Stirred

Cocktails for Your Everyday Dramas

Caroline Bicks & Michelle Ephraim

Scribe

ISBN: 9781925106909

rrp$27.99

 

A Midsummer Night’s Bean Dip

This combo of humble beans and upscale truffle oil is inspired by the lowly weaver Bottom and Queen Titania’s midsummer night’s dream hookup in her luxury forest bower. The donkey-headed weaver from the other side of the tracks gets a taste of the good life—scalp massages and all-night hay and honey-bag deliveries; and Fairy Queen Titania learns the true meaning of getting down. Like the time you went to Club Med Punta Cana with your family and met Pascal, the trapeze instructor’s son. You taught him the difference between sushi and sashimi; he swept you off your Burberry sandals, flew you to the stars, and made you feel alive. It was never going to last, and neither will this dip.     Ÿ 2 cups

1 (16-ounce) can cannellini beans, drained

3 cloves garlic, peeled and crushed

8 ounces smoked trout

½ cup chopped parsley

¼ teaspoon salt

¼ teaspoon pepper

3 tablespoons truffle-infused oil

1 baguette, thinly sliced

Place all ingredients except the baguette in a food processor and puree. Serve in bowl surrounded by baguette slices.

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Vegetarian Meals Made With Love

Last week my daughter fractured her shoulder; she was on an evening out, ready to order her meal, was about to take the last step on the stairs to the venues dining area, hand on rail and slipped in a pile of something disgusting- we wont go there. Consequently she now is suffering with a fractured shoulder – and needs assistance with most things – washing her hair, cutting up her meals, preparing meals. She cant drive , cant shop, cant work, for at least 6 weeks.

It is times like  this that it is very difficult to be a parent who lives 3 1/2 hours away from one of her children who is in pain and in need.  Her sister has been very helpful, she has been up to visit a  few times, taken her shopping, taken her to the doctors, styled her hair, took her dog for a walk….These two are great supportive sisters.  On the last visit I sent up a care package – food made with love 🙂  I am currently preparing more meals.

The injured daughter is vegetarian – and I haven’t really cooked many vegetarian meals since this daughter left home, many years ago. Lately I have just made the odd meal when she has visited – vegetarian pizza, curry, chilli beans etc To make a 6 weeks of vegetarian meals that can be eaten with one hand ( preferably a spoon) is a challenge. Thankfully I have some wonderful new cook books to help me out.

Coconut Thai Curry with Chickpeas

Coconut Thai Curry with Chickpeas

 

Deliciously Ella is a great resource. I am currently soaking red kidney and black beans (I prefer not to use tinned legumes) to make a Ella’s Black and Kidney Bean Chilli.  Last week I made Ella’s Lentil and Butternut Squash Dhal, Coconut Thai Curry with Chickpeas and Almond Butter (or nut butter if you prefer),  I made Anna Gretta’s Banana Cakes – one for the freezer and one cut into slices for use now and Dan Churchill’s Protein Balls (always a favourite). I also made huge saucepan of vegetarian minestrone soup – a meal in a bowl, and bean patties with Quinoa flakes – my own creations –  recipes I will share with you at a later date.

Bean Patties with Quinoa Flakes

Bean Patties with Quinoa Flakes

What to make for the next 5 weeks? Any suggestions?  The food must be able to be frozen, be vegetarian and not require cutting.