Browsing Tag

vegan

Recipe

Simple Week Night Soup Recipe

Ingredients

Dried Spices:
2 tsp smoked paprika 
1 tsp chipotle flakes 
1 tsp chilli flakes 
1:2 tsp cinnamon 
1 bay leaf 
1 tsp sage 
Large pinch salt
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2 cloves garlic minced 
1 white onion diced 
Red pepper diced 
Yellow pepper diced 
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1 tin tomatoes, 400g
Fill the tin with water x 2
450g cooked pulses & beans 
1 tin coconut milk 

chunky soup recipe

Method

-Using a deep pot add 1tbsp olive oil to a pan and gently fry the chopped onion for around 5 minutes, followed by the chopped peppers for a further 3, then add the minced garlic and allow to cook

-Add the tinned tomatoes, filling the empty tin with water (twice) and add to the pot  followed by all the dried spices and salt and allow to simmer for around 15 minutes

-Add the cooked beans and pulses* (I used a frozen bag of chickpeas and beans which only require 5 minutes of cooking) 

-In the final few minutes, add the tin of coconut milk and heat through, giving the soup a taste test, adding a little more  seasoning if needed 

-Serve up with freshly chopped tomatoes on top, a drizzle of olive oil and a final sprinkling of salt on each bowl

 

*If not already cooked, add the beans and pulses in with the tinned tomatoes and allow to simmer for around 30-40 minutes until cooked through 

Recipe

3 Easy Pesto Recipes

Spinach Pesto recipe vegan

Making my own pesto was always something I thought of a task, especially when I could buy a range of options in jars cutting cost and time... however I have since come to realise this is all incorrect!

Nothing beats the taste or smell of fresh pesto whipped up in your kitchen. In terms of time and cost, it takes minutes to prepare and can be far cheaper when making in batches. 

I've popped together some of my absolute favourite and no-fuss recipes for you to try at home. Whether you're dipping your carrots, coating your veggies or twirling it in your tagliatelle, you need to give these a go. 

Method of cooking:

All these pestos can be eaten raw, slow roasted or added to your pasta dish in the last 5 minutes. It all depends how you like it.

avocado pesto recipe

Avocado & Pine Nut Pesto 

Ingredients:

1 Avocado (I used a gem avocado)
2 cloves garlic
1 cup basil
1/4 cup pine nuts
1/4 tsp black pepper
1/4, cup olive oil
Pinch of olive oil

 

spinach pesto vegan recipe

Creamy Spinach Pesto

Ingredients:

1 cup baby spinach 

1 cup fresh basil 

1 clove garlic

1/4 cup cashew nuts (soaked or raw)

1/2 lemon squeezed 

1/4 cup olive oil

large pinch salt

1 tbsp nutritional yeast (optional)

 

easy pine nut pesto recipe

Classic Pine Nut

Ingredients:

1/4 cup pine nuts

1 cup fresh basil 

1/4 cup good quality olive oil

1/2 squeezed fresh lemon 

1 large clove smoked garlic

Large pinch salt

2 tbsp nutritional yeast 

 

 


As always, I love seeing your recreations on social media, so please be sure to tag me in any photos to take of your food! 

Maybe you have a favourite pesto recipe, or a top tip to share... let me know in the comments! 

 

 

 

Recipe

Everyone’s Welcome This Christmas

tesco everyones welcome

Everyone’s Welcome

This is a paid advertorial with Tesco

Celebration with abundance

Christmas platters are such a great way to celebrate lots of different food at once. From pates to dips paired with crackers and crunchy veg - they're my favourite thing to put together. There’s something about everyone’s hands dashing over the table to grab a cracker or to scoop up the last mince pie.

Tesco gave the challenge to recreate one of their Christmas recipes (you can find a range on their website) to share a gorgeous abundance of festive food for the #EveryonesWelcome campaign! The star of the show (yet very humbly sat in the middle) is a mushroom pate made with porcini and shiitake paired with fresh thyme.

On the platter

I've surrounded it with Tesco rosemary crackers, fresh grapes, crunchy veg as well as panettone and mince pies from their free from section. I should also touch on the Free From Christmas range which this year seems to be bigger than ever. It’s always a good idea to have gluten free or dairy free options on the table to make sure everyone is catered for.

tesco everyones welcome christmas

I like to have a selection of sweet, savoury, healthy and indulgent on my table at Christmas to make sure there is a little something for everyone, really tying into the Everyone’s Welcome idea surrounding this season.

tesco free from mince pies

As mentioned before, you can find all of their festive recipes just here, *https://www.awin1.com/cread.php?awinmid=7052&awinaffid=258711&clickref=Lucy+Frances+Parker+Mushroom+Pate&p=https%3A%2F%2Frealfood.tesco.com%2Fgallery%2F10-vegan-christmas-recipes.html%3Fid%3D8eb440cc-b723-4111-b0d7-2ccda9130ee8*

You can find the free from selection here, Mince Pies - https://www.tesco.com/groceries/en-GB/products/285863982.

Panettone - https://www.tesco.com/groceries/en-GB/products/301856310

 

 

Recipe

Do Good Quality Pans Make a Difference?

vegan sticky bao buns

Sticky Sesame & Black Bean Tofu with Bao Buns

This is a paid collaboration with Circulon

sticky vegan bao bun


Sticky and crispy -  two of my favourite textures for an asian inspired dish of tofu stuffed bao buns. Before we get to the recipe let’s talk about the importance of GOOD pots and pans!

 

I’ve teamed up with Circulon to share the importance of investing in a few good pots and pans, especially non stick and oven proof to make use of all your recipes.

 

I wanted to make the stickiest dish I’ve created that needs to be fried and then finished off in the oven….. Queue this delicious recipe!

 

How many of you have had to add a gallon of oil just to stop your onions sticking to the bottom of a pan, or had to scrape off slightly burnt sauce at the bottom of your pasta pot?

vegan recipe ingredients

The Right Tools

I’m a real advocate for having a few essential kitchen tools such as sharp knives and good pans. You don’t need to buy loads, which is why this pan works a treat.

I’ve got the Circulon Momentum Frying Pan to be exact and whether you’re frying or toasting in the oven / grille it can work for every scenario as the handles can handle the heat - up to 220ºC without any heat spots-  I know as I stupidly grabbed the handle with my bare hands (ouch).

Ingredients:

250g firm tofu cubed into 4cm thick blocks

3 cloves garlic peeled & minced

1 red onion finely chopped

1 red chilli

150g shitaake mushrooms chopped

 

4 tbsp black bean sauce

2 tbsp tamari

1 tbsp tamarind paste

1 tbsp honey or maple syrup

Generous pinch salt

 

4 bao buns

2 pak choi

1 tbsp sesame seeds

Coriander to garnish

Sriracha sauce (optional)

 

Method:

 

Preheat the oven to 200ºC

 

In your Circulon pan add ½ tsp oil and gently fry off the red onion until softened, then add the chilli and  minced garlic cloves and fry for an additional 1 minute

 

Add the mushrooms and cubed tofu then the black bean, tamarind, honey and tamari and fry for around 10 minutes

 

Top with ½ tbsp sesame seeds and pop in the oven for 8 minutes to crisp

 

In a bamboo steamer bring a flat pan of shallow water to simmer then steam the bao buns and pak choi for around 5-8 minutes

 

Using and oven glove (don’t forget like I did) and take the pan out of the oven and give a stir

 

Assemble the bao buns with the sticky filling, steamed pak choi and top with sesame seeds, fresh coriander and additional chilli if you like it spicy!

 

I served mine with a hot sriracha sauce too!

vegan sticky bao bun

A few more details

Better yet it’s dishwasher safe, and going from handwashing everything in my tiny flat, to owning a dishwasher this is pure heaven. I’m quite a lazy cook and even lazier when it comes to the dishes so having pots and pans that you can bung in the dishwasher is amazing.

Circulon offer a pretty impressive lifetime guarantee, showing their confidence in the product.

If you fancy getting yourself one of these, you can find them here, https://circulon.uk.com/momentum-83797-30cm-hard-anodised-frying-pan.html

bao bun recipe vegan

Recipe

Favourite Vegan Pancake Recipe

best vegan pancake recipe

Perfect for lazy weekend mornings

My favourite vegan pancake recipe has been the saviour of many weekends, whether that's with friends, a slightly hungover morning or when I'm craving something comforting. 

I used this recipe when hosting a vegan masterclass weekend at IKEA, making around 100 pancakes in a go.... that's a LOT of batter.... 

 

Ingredients

3/4 Cup Rice Flour

1 Small Over Ripe Banana

1 Cup of Coconut Milk

2 tsp Baking Powder (gluten free)

1 tsp Cinnamon 

1 tsp Coconut Oil (to heat in the pan)

Pinch of Salt

Method

In a large mixing bowl add the rice flour, baking powder, cinnamon and pinch of salt

In a medium bowl mash the small banana, then add the coconut milk

Leave in the fridge for around 10 minutes to bind

Heat a large pan on a medium to high heat, with a tsp of coconut oil, then pour small circles of pancake batter to make your pancakes

Once the pancakes start to show little bubbles it means they are ready to flip, so gently turn them over

Once they have cooked on both sides, add the berry compote and a dollop of vg cream

Enjoy

 

Recipe

Food Love Stories, brought to you by Tesco

tesco food love stories

Tesco’s Food Love Stories Campaign

 

Food Love Stories, brought to you by Tesco When you think of Tesco adverts, it’s usually a promotion for seasonal snacks or a two-for-one offer to make you rush to the nearest store…. You may not instantly think of a plant based recipe that not only looks fantastic but is vegan friendly! The new Food Love Stories campaign is a great shoutout to vegan recipes showing that they aren’t boring.

 

I am all for celebrating seasonal vegetables and trying to get you eating more plants, and what better way to get the nation excited then by showing them how easy and more importantly tasty it can be!

 

Food Love Stories

 

Whether you’re vegan or not, this recipe is a fab way to get the family feasting. The key is all down to flavouring! Chilli, coriander and rosemary are perfect for seasoning vegetables that take these mushrooms from a earthy taste to a spicy and smoky sensation.

 

Smoked paprika is fantastic spice to add and works perfectly with the BBQ sauce. It is so important to season the mushrooms to really take them to the next level. Allowing the mushrooms to infuse in the oil and spices, then bake in the oven to go crispy, transforms your ‘shrooms into a filling and delicious main.

roasted mushrooms for tesco food love stories

I love finger food, by that I mean food that you can share with friends and family and get in there with your hands. These mushroom buns look fantastic, which means you start tasting with your eyes before having taken a bite. I love food that gets you excited to try and these will hopefully have the same effect on the people you’re feeding!

 

Gone are the stigmas attached to vegan food, being branded as boring, bland and expensive and hello to a simple recipe that shows how fun it can be!

 

food love stories

As a full time worker I understand the need for a quick and simple meal when you get home. Kicking your shoes off at the end of a long day in the office, then faced with the prospect of cooking in the kitchen for the next hour can be extremely off putting. Have no fear - this recipe takes minutes to prepare, uses only a few pans and is completely fool proof!

 

So if you want to try to incorporate more vegan food into your diet, or you simply love the look of this recipe, why not give it a go! You can get the kids or the partner to prepare the buns and side salad whist you tend to the mushrooms - after all #EveryLittleHelps!

 

food love stories

Be sure to check out the full recipe on: https://www.tesco.com/food-love-stories/?sc_cmp=aff*awin*ghs*fls*lucyandlentils&utm_medium=ghs&utm_source=affiliate_window&utm_campaign=aff*lucyandlentils 

Twitter: @Tesco

Instagram: @TescoFood

Instagram: @TescoFood

www.tesco.com/food-love-stories/

Recipe

Tomato & Basil Tortilla Twirls With Three Silver Spoons

To find the full recipe for my tortilla twirls please visit this exclusive recipe on Three Silver Spoons here

Introducing my Tomato & Basil Tortilla Twirls

With a rich tomato and basil sauce coating soft tortilla rolls stuffed with olives, finely chopped red onion, cherry tomatoes and chopped mushroom it has a very similar feel to pizza. Instead of using dough and replacing it with a thin whole meal tortilla this feels like a perfect dinner to feed those cravings for something fulfilling yet light on the stomach.

IMG_8321

This dish came about by simply experimenting in the kitchen one afternoon by procrastinating instead of doing university work. I love Italian style food especially with pizza but find I often feel bloated after all that dough, so by replacing a heavier base with something as simple as a tortilla it stays lovely and light on your stomach.

 

IMG_6554

This dish really is fool proof, and is a fantastic idea to have with a group of friends in a large casserole dish each with a fork in hand. It has a real tear and share feel with each roll stuffed with delicious veggies keeping this homemade meal wholesome and nutritious.

This simple recipe requires minimal ingredients which as a student a life saver at times, as well as being low in cost and easy to source. It can be varied to whatever you have in your fridge that day, for example if I have a load of courgette’s that need to be eaten I will simple chop them up finely and add them to the mix.

 IMG_8294

Find the recipe here

 

 

Recipe

Oat & Banana Energy Granola Bars!

Delicious Energy Packed Vegan Snacks!

 

Stop the press...... these just happened!

I am currently fighting my way through the last few weeks of my degree which is not only terrifying as I will have to learn how to be an actual adult but is eating away into all MY eating time.

I have managed to stay healthy for the past two years whilst studying but even this final push is testing me, with serious chocolate cravings and finding myself justifying eating an entire weeks worth of food in one day is okay....

So after reaching for the biscuit barrel one to many times this week I decided enough is enough! So I set my alarm for 6am and made the time to make healthy snacks! Find the full recipe here

 

 

It's really easy to focus on calories and sugar intake and every other 100000 things we think about when trying to eat 'healthy' so even though these granola bars are full of nuts, dried berries and dates they are still packed with all the RIGHT kind of ingredients. 

 IMG_6022

Breakdown of Ingredients

By using dried blueberries and goji berries instead of other dried fruits, you're getting an extra boost of superfood goodness! Foods such as oats, chia seeds, goji berries and blueberries are all packed with fabulous things such as omega oils, energy and antioxidants.

By adding small amounts of nuts, seeds and dates there is a good balance of natural sugar, and slow releasing energy to help keep you snacking for the rest of the afternoon. I find when I eat sugary snacks I crave more sugar just half an hour later, but by adding the wholesome slow energy releasing foods keeps those cravings at bay. 

Even though these have peanut butter in, don't panic yet! You can easily replace this with almond butter or cashew. However using an organic brand such as Meridian, that doesn't have any palm oil is a great option as it keeps the nasty additives out.

 

I add maple syrup however this is still full of sugar (even though it may be natural it still gives your blood sugars a spike, resulting in a crash a few hours later.) So if like me you are happy without it being oversewed simply leave the maple syrup out. If you are making these for kiddies and trying to lure them off all things sweet, these are a great stepping stone, which you can then reduce the amount of sugar you add!

 

 

Ingredients

Dry

  • 1 1/2 Cups Oats (For this recipe I used Mornflake's Jumbo Oats)
  • 1/3 Cup Dried Berries (I use a mix of blueberries and goji)
  • 1/4 Cup Raisins
  • 1/3 cup Pumpkin Seeds
  • 1/4 Linseed
  • 1/4 Cup Walnuts (any other nuts will do!)
  • 3 tbsp Chia Seeds
  • 1 tsp Cinnamon
  • 1/2 tsp Ground Ginger

Wet

  • 2 Really Ripe Bananas (the softer the better)
  • 1/4 Cup Maple Syrup 
  • 2 tbsp Peanut Butter (Try and find a nut butter that doesn't have palm oil if possible)
  • 3 Medjool Dates

Method

  • Preheat the oven to 160˚C and line a baking tray with either coconut oil or baking paper
  • Simply measure out the dry ingredients and add to a medium size mixing bowl
  • In a blender or food processor add the wet ingredients (basically everything that's sticky) until the dates break down and a gorgeous binding mix is formed
  • Combine the wet and dry ingredients and give a good stir. If you want to add anything else to get creative then feel free! This really is a 'throw anything in' kind of recipe. I sometimes mix it up with different dried berries or different nuts depending on what I have in my cupboards that week.
  • Fill the baking tray with the mix and spread out evenly then place in the oven for 12 minutes
  • After 12 minutes, take the tray out of the oven and score roughly to allow an easy break once fully cooked then place back in the oven for a further 10 minutes (be sure to keep an eye on them as these can catch easily) 
  • These will only last a few days due to using bananas however mine never last that long as once they come out the oven they smell amazing!
Recipe

Four Favourite Ways To Enjoy My Sweet Potato & Paprika Patties

I love quick and easy recipes, that don't require a lot of faffing! I'm all about simple ingredients and simple steps that combined make a delicious outcome!

These sweet potato and paprika patties are so versatile and can be enjoyed with different flavours depending on what you are combing them with. Instead of using paprika and spices, you could add basil, oregano and thyme to give an earthy Italian flavour. 

Here are four of my favourite ways to enjoy these patties all can be made vegan if you should wish.

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Ingredients For the Patty

File_003-6

Makes: 2 Cakes (Vegan)

2 Medium Sweet Potatoes

¼ tsp Chilli Flakes

¼ tsp of Garlic Powder

1/2 tsp Smoked Paprika

1/4 tsp Cayenne Pepper

Drizzle of Extra Virgin Olive Oil

2 tsp Tahini

A Squeeze of 1/2 a small lemon

4 Fresh Crushed Basil Leaves

Generous Pinch of Salt and Pepper

Pinch of Wholemeal Flour (I Use Brown Rice Flour ) 

To Make Potato Cake

Preheat your oven to 180˚ C

Peel and chop the sweet potatoes then boil in a pan for around 15 minutes

In a medium size bowl add all the spices, olive oil and tahini and the squeeze of half a lemon.

Drain the potatoes and add to the bowl with the spices and mash together.

Divide the mix into two, and mould into little cakes (around the size of the palm of your hand)

Dust a little flour over the top and edges to help crisp

Place on baking parchments and place in the oven on a low shelf for around 20 minutes.

Take out the oven, and enjoy! 

Sweet Potato Burger Open Sandwich With Crunchy Celery, Pomegranate Seeds, Topped With Peppery Rocket 

  File_009-4 

The sweet potato & paprika is brought alive with the nomination of houmous. To be honest I don't think there is much that houmous doesn't go well with... but getting back to the recipe. With the patty being moist and soft in texture I wanted to add some crunch with finely chopped celery and really enhance the sweetness with the pomegranate seeds. The peppery cress and rocket make this whole stack a mixture of sweet and savoury!

 

Brunch Sweet Potato Stack With Spinach & A Perfectly Poached Egg  

   File_003-7 

This is a great way to enjoy brunch! Whether you're meeting friends, waking up late or needing a post morning gym meal this is a great way to get healthy fats and proteins in all before midday! 

For this version I usually add a leave out the cayenne pepper and a little less paprika to really bring out the flavour of the poached egg. I toasted a wholewheat slice, added a handful of fresh spinach, added the sweet potato patty then finished it off with a perfectly poached egg. Sprinkle a little black pepper and cress and enjoy!

 

 

Sweet Potato Mini Patties With Fresh Basil, With Avocado, Pomegranate Seeds, Baby Spinach On a Kallø Rice Cake 

   File_000-10 

After working on a collaboration with Kallø they sent me a batch of their fantastic products (mainly their rice and corn cakes.) For a lighter lunch idea I used a rice cake for the base, added half a small sliced avocado, some baby leaf spinach with a few pomegranate seeds and cress. I drizzled a tsp of tahini over the top to really compliment the sweet and savoury flavours.

In the Sweet Potato Patty I added four crushed fresh basil leaves, a 1/4 tsp of dried sage and 1/4 tsp dried thyme. I leave out the paprika and cayenne pepper to really bring out the Italian Herbs.

 

Chunky Sweet Potato Burger With Houmous, Greens & Crunchy Raddish 

   File_003-7 

 

There is nothing more satisfying then the crunch of a jam packed burger, especially when you're craving something indulgent. The wonder of this stack is even though it hits the spot, feels indulgent and certainly fills you up, it's still incredibly healthy!

Swap white bread for wholemeal, if you're not making your houmous then buy a lower fat option and have a salad on the side instead of chips.

For the patty, I like them thick and chunky when adding to a burger so for these i add around 2 tbsp of tahini with 1 tbsp of flour added to the mix. This helps the burgers be a little fluffier and smoother in texture.

If you are cooking the patties a little fatter then usual, add an extra 10 minutes in the oven, careful not to burn the edges. 

Recipe

Two Minute Toast Ideas (Which Are All Vegan Friendly!)

Toast will always have a place in my heart.... During my first year of university I survived on carbs however after starting discovering how fantastic food could be, I realised that Nutella on toast probably wasn't the most nutritious meal.

However it is a love affair that cannot be parted with, so instead of banishing toast, I swapped white bread for wholemeal, discovering gorgeous new ways of getting my fix. 

So here are my favourite ways of using simple ingredients to celebrate the wonder that is.... toast!

576258073063523270116

Sliced Avocado, Pomegranate Seeds, Moon Cut Cucumber & Sesame Seeds

IMG_0976What better way to start this off then the classic avocado on toast. It seems every health fanatic and food blogger is going mad for avocado but with good reason! Packed with healthy fats, this green bombshell is a great way to fill yourself up. By ditching sugary breakfasts, and replacing it for healthy fats, you will feel fuller longer and won't be craving a chocolate bar by 10am. I have ditched the cereals and try to make the most of nutritious food.

Baked Houmous On Rye Bread Topped With Asparagus & Tomatoes
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For this, I lightly toast the rye bread first, then layer the houmous, asparagus and tomatoes with a sprinkle or oregano then place in an oven (180˚C) for around 6 minutes to bake the houmous. The flavour becomes more intense when baked, so definitely worth giving a try!

Homemade Chia Jam On Seeded Batch, With Sliced Figs, Crushed Pistachios & Dairy Free Coconut Yogurt 
File_003-3

I love using seasonal fruits, so around the end of summer/autumn figs are at their best! Paired with my homemade chia jam here and crunchy pistachios this is a perfect way to start your day. Full of natural sugars, it is bound to hit that sweet tooth and is far better then eating a bowl of coco pops (as addictive as they might be.)

Garlic Houmous On Wholemeal Slice, Topped With Fresh Rocket & Olives 
  File_009-3

If you haven't noticed, I have a slight obsession with houmous. It's so versatile and can be filled with all sorts of flavours such as lemon, garlic, pepper & onion. In this image I had simply added olives, rocket and sesame seeds, so a very Greek feel about this dish!

Spiralized Courgette Noodles, In a Pesto Sauce, With Peas & Spinach With Dairy Free Cheese Sprinkled On Top
  File_008-3

Every now and then I indulge in white bread, but only good quality, like ciabatta. So to stay with the Italian vibe of ciabatta, I spiralized 1 courgette, and sautéed in a pesto sauce, for around 3 minutes to heat, then adding fresh garden peas. 

It takes literally minutes to make, but gives you a plate of green goodness!

Homemade Chia Jam With Fresh Blueberries, Pomegranate Seeds, Chia Seeds & Dairy Free Yogurt
  File_004-3

 

Most mornings I have a sweet tooth, so to try and stay away from cereal, I turn to my chia jam and get sugar from fruit like blueberries (which are actually really low in sugar) so some of the best berries to have. Dairy free yogurt is great, and can be found in most supermarkets. I use the coconut collaborative company. 

Houmous on Rye Toast, With Pomegranate Seeds, Sesame Seeds & Rocket 
  File_009-2

 

I originally saw this idea on Jamie Oliver's Food Tube and at first thought, wondered what all the fuss was about. However after trying it, it is my favourite small lunch to go to when in a hurry. Houmous, pomegranate and rocket are always a staple in my kitchen as they taste so fantastic together.