Vegetable Casserole

Growing up, my Mum would always make these incredible casserole dishes that she would ‘pack full of goodness’! I was a very fussy eater growing up but I could always reply on my Mum’s heart casserole dish to help with my veggie intake! Now, I have decided to create my own recipe (inspired by hers of course) and share with you my signature veggie casserole! Carbs, protein, essentials fats, plenty of micronutrients – all packed into one dish!

As a little bit of nutrition information to go along with this recipe, I have listed some of the ingredients below with a bit about their nutritional value…

Butter beans – Good source of protein, dietary fibre, copper and manganese. They also contain folate, phosphorus, protein, potassium, vitamin B1, iron, magnesium and vitamin B6.

Chickpeas – Chickpeas also provide a variety of vitamins and minerals, as well as a good amount of fibre, protein and iron.

Lentils –  Good source of folate, fibre, copper, phosphorus and manganese. Additionally they are a good source of iron, protein, vitamin B1, zinc, potassium and vitamin B6.

Onions – Onions are a natural source of the prebiotic inulin, which helps your body produce colon-protecting butyrate.

You’ll love this filling meal!

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INGREDIENTS (Serves 4)

  • 1 tablespoon olive oil
  • 1 medium onion, chopped
  • 80g celeriac, chopped into small cubes
  • 6 cloves of garlic, minced
  • 2 tsp paprika
  • 1/4 tsp cayenne pepper
  • 1 x 400g tinned tomatoes
  • 250ml vegetable broth
  • 1 x 400g can chickpeas, rinsed and drained
  • 1 x 400g can butter beans, rinsed and drained
  • 1 large sweet potato cut into chunks
  • 2 large parsnips cut into chunks
  • 2 large carrots, chopped
  • 400g green lentils, rinsed well
  • 1/2 teaspoon salt
  • Freshly ground black pepper
  • Optional: a few basil leaves, chopped

METHOD

  1. Pre heat the oven to 160 degrees celsius.
  2. Heat the oil in a large casserole dish over medium-high heat. Add the onion and garlic. Cook a few minutes or until the onion becomes softened.
  3. Next stir in the paprika and cayenne pepper – cook for 30 seconds to a minute until spices are fragrant. Add the tinned tomatoes, broth, butter beans, chickpeas, celeriac, lentils, carrots, parsnips and sweet potato and salt & pepper. Bring to a boil, then cover, reduce heat to low and simmer for about 20 minutes.
  4. Remove from the heat and cook in the oven for 30-40 minutes.

Enjoy!

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Raw chocolate pudding balls

I am so excited about this recipe! RAW CHOCOLATE PUDDING BALLS! This was actually one of the first recipes I developed for my website but I have come back to it this year and hopefully made it even better for you! So a lot of my raw ball recipes use ground almonds as the main ingredient but for these I used dates. I also add some Christmas spices such as cinnamon and nutmeg to give it that seasonal touch! Because you have to add christmas spices to a chocolate pudding right!?

Here’s a few things to know about dates:

  • Dates are an excellent source of energy and fibre
  • They contain a significant amount of minerals that contribute to strengthening bones and reducing risk of osteoporosis
  • They are great for your digestive system
  • They are also a source of potassium, calcium, iron, magnesium, phosphorus and zinc
  • They make an excellent base ingredient for chocolate pudding balls!

Ingredients (makes 12 chocolate pudding balls)

  • 12 medjool dates
  • 2 tablespoons of honey
  • 1/4 cup of ground almonds
  • 1/4 cup of cacao powder (or cocoa powder)
  • 1 teaspoon of nutmeg
  • 1 teaspoon of cinnamon

For the icing

  • 1/2 a cup of icing sugar
  • 2 tablespoons of water
  • A chopped up mint leaf (may use pumpkin seeds instead)
  • A handful of dried cranberries

Method

  • Remove the stone from the dates and cut into pieces into a bowl. Soak in boiling water for 1 hour.
  • Drain the dates and use a fork to smooth together (they will be moist from the water which is how they should be as it makes them easier to work with).
  • Use a fork to combine the honey and the ground almonds with the dates.
  • Add the cacao powder, cinnamon and nutmeg and combine until you achieve a smooth dough like mixture.
  • Roll the mixture into 12 round chocolate pudding balls and leave in the fridge for an hour.

For the icing

  • In a bowl, mix together the icing sugar and water until you have a silky smooth icing.
  • Drizzle the icing over the chilled balls (as shown in pictures)
  • Place one dried cranberry and a little piece of mint leaf on top of each of the 12 mini chocolate pudding balls.
  • Leave to chill for another half hour and then enjoy!

And there you have it- 12 deliciously nutritious raw mini chocolate Christmas puddings!

Enjoy!

SHK x

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Sweet potato and black bean veggie burger

Hey guys! I am back with a new recipe and this time I have teamed up with my bestie, and fellow nutrition professional Bari Stricoff to give you a delicious veggie burger recipe. We always find veggie burgers are a great way to pack in a variety of different ingredients, as we know the more variety we have in our diets, the happier our gut health is which means the better our bodies are functioning.

What’s also great about this recipe is you can make up a large batch, freeze them, and use them to include in your meal prep for the week. We carefully picked ingredients that meant they’re high in protein, complex carbs and of course veggies!

What’s also great about this recipe is you can make up a large batch, freeze them, and use them to include in your meal prep for the week.

So what did we add in our veggie burgers and why did we add it?

Sweet potato– A great source of fibre that contributes to digestive health. They are also high in Vitamin A, B5, B6, thiamine, riboflavin, niacin and beta-carotene.

Quinoa- 1 cup contains more than 8 grams of protein and includes all nine of the essential amino acids that our body needs for growth and repair. Quinoa is great of either lunch or dinner, and is flavoursome mixed with different herbs or spices and vegetables

Black beans- As well as being a great source of plant based protein, black beans are also a good source of phosphorous, calcium, iron, magnesium, copper, and zinc- all of which contribute to maintaining bone health.

Ingredients (Makes 4 large veggie burgers or 8 small ones)

  • 1 can black beans, rinsed and drained
  • 2 large sweet potatoes, cooked
  • 1 cup quinoa, uncooked
  • 1 cup oats (rolled oats)
  • 2 eggs (regular or flaxseed eggs…. we used one of each!)
  • 2 TBS nutritional yeast (optional)
  • 3 TBS spicy and smoky spice blend (mix of cumin, onion powder, turmeric, chili powder, salt, pepper, coriander and cayenne pepper)
  • 1 cup chopped coriander (aka cilantro)
  • 1 TBS garlic powder

Method:

  • Preheat the oven to 180C
  • Make quinoa per pack instructions. For extra flavour, cook with either vegetable or chicken stock!
  • Rinse and drain the can of black beans. Place half in the food processor and hold half for later
  • Mix together ½ can of beans, 2 large sweet potatoes, eggs, nutritional yeast, herbs and spices
  • Move mixture to a large bowl and add remaining beans, oats, and quinoa until batter is thick
  • Place batter in the refrigerator for 1 hour for batter to set
  • You may cook these on the stove top if you wish. I recommend placing burgers on parchment paper and bake for 20-30 minutes, flipping half way through!

We paired our black bean and sweet potato burgers with a large green leafy salad as a great source of plant based protein! It’s important to incorporate plant proteins into your diet because they offer a wide variety of other nutrients compared to animal proteins (i.e. FIBRE). Plant based protein is also sustainable and as mentioned before, dietary variety is key to a healthy gut microbiome!

As we approach the holiday season, it’s a great idea to keep some meal prepped items in your freezer to have at your disposal. This is a great way to spice up your leftovers or have when you’re too busy to cook something from scratch. Being prepared during busy times is key to maintaining overall health and continuing to feed your body with nutritious and delicious choices.

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Strawberry oat breakfast bars

Good afternoon! I have been working on a new breakfast recipe and I really think we have a winner here! So to cut a long story short we had A LOT of strawberries in the fridge to use up so naturally I start playing around with some recipes… I have found in the past that strawberries do not always work as well as other berries such as blueberries and raspberries in my bakes however these bars are a game changer! They’re perfectly sweet and made up of complex (slow releasing carbs) and packed with antioxidants. They are also a good source of protein as I mainly used oats for the crust. So really an all round perfect on-the-go breakfast if you’re rushing to get out of the house in the morning! They are also suitable for vegans.


Ingredients 

  • 1 cup of rolled oats (I use quaker oats)
  • 3/4 cup of whole wheat flour (can use plain or self raising)
  • 1 teaspoon of cinnamon
  • 1/3 cup of brown sugar + 1 teaspoon
  • 4 tablespoons of melted coconut oil
  • 4 tablespoons of water
  • 4 drops of vanilla spice holy lama OR 1 teaspoon of vanilla essence
  • 2 cups of strawberries (diced)
  • 1 tablespoon of fresh lemon juice

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Method

  • Pre-heat the oven to 180 degree celsius. Prepare a baking tray around 2- 3 inches deep and 10 inches by 8 inches (these are rough measurements). Place baking paper in the tray.
  • In a bowl, combine the oats, flour and brown sugar. Add the melted coconut oil, water, cinnamon and vanilla essence, and mix until all ingredients is combined together.
  • Set aside 1/2 a cup of this mixture and use the rest to line the baking tray. You can use your hands to spread the crust evenly in the tray and then set aside.
  • Use 1 cup of your diced strawberries to layer the crust. Then sprinkle the lemon juice across the top of the strawberries and sprinkle the 1 teaspoon of brown sugar. You can move the strawberries around with your fingers to ensure they’re covered with both the lemon juice and sugar. Then add the rest of the strawberries and spread the 1/2 cup of the crust mix that you set aside across the top of the strawberries.
  • Bake in the oven for 35-40 minutes. Once baked, it is important to let them cool properly as the bars will harden slightly whilst cooling.
  • You can then remove them from the tray, allow to cool further and then cut evenly into squares.
  • Note: thes strawberry oat bars should be stored in the fridge (in a container or wrapped in cling film) and will last for around 5 days. You may also freeze these strawberry oats bars by cling filming them and storing in the freezer.

 

Enjoy! SHK x

You can see more of my sweet and savoury recipes that are uploaded daily to my instagram page!

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Vanilla & blueberry/ cinnamon balls


Good morning! I have been working on some new raw ball recipes for you guys and I kind of have to say I have perfected them! Apart from the irritable chocolate I normally cover them in, these balls are sugar free and packed with protein and healthy vitamins! They are also good for your gut health as I have used  edible mud ( do not be put off by it, it is completely flavourless) and this is a little teaspoon of good bacteria for your body. I have also used one of my favourite products–> Rejuvenated H3O in which you can purchase on their website and use code “new” for a 10% discount! So do make sure you head over to their page to browse their lovely products.

Raw protein balls are probably one of my favourite things to make as they are perfect little healthy snacks to keep in the fridge- and they are super tasty! So today I am sharing 2 of my new recipes I have been working on which use the same foundation of ingredients but are different in taste. The primary flavours in the first recipe are vanilla and blueberry and the second recipe is vanilla and cinnamon. Both recipes are great sources of protein and are high in antioxidants.

Vanilla and blueberry protein balls

Ingredients

Vanilla and cinnamon protein balls

Ingredients

  • 2/3 cup of ground almonds
  • 3 level tablespoons of missfitsnutrition vegan vanilla protein powder
  • 1 teaspoon of edible mud
  • 2 teaspoons of ground cinnamon
  • 1 teaspoon vanilla essence
  • 4 tablespoons of cashew milk
  • 80g of either white or dark vegan chocolate (whichever is preferred)
  • chopped hazelnuts to decorate (optional)

 

The method is very easy and can applied to both recipes:

Method

  • In a bowl, combine all the dry ingredients and mix in together
  • Add the vanilla essence and the 4 tablespoons of cashew milk. Using a teaspoon, combine the mixture, then using your hands, mould into one large ball. This may take a few minutes.
  • You will then be able to tear off parts of the mix to roll around 10 raw balls (depending on the size you want them).
  • Roll and place them on to a sheet of baking paper over a plate and leave in the fridge to cool for around 20-30 minutes.
  • Whilst the balls are cooling, melt your 80g of dark or white chocolate (I normally melt mine the old school way by placing the chocolate in a bowl over boiling water). Note: you can also enjoy these treats without the chocolate coating.
  • Once the chocolate is melted, you can then cover each ball by placing it in the melted chocolate bowl, using 2 teaspoons to coat it.
  • Place the covered balls back on to the baking paper and cover with chopped hazelnuts if you wish. For the blueberries balls I just sprinkled some extra blueberry powder on top.
  • Place back in the fridge and allow to cool for 1 hour.
  • These healthy plant based treats will stay fresh in the fridge for 5 days.

To enjoy more of my SHK recipes you can check out my recipes page and follow my instagram @sophieshealthykitchen 

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Vegan Vanilla Beet Cupcakes

So, if I do say so myself, I’m rather happy with how these little cupcakes turned out! I used only wholegrain, plant-based ingredients, replacing white flour for whole wheat, sugar for coconut sugar and milk for coconut milk. These vanilla beetroot cupcakes will even provide you with 1 of your 5-a-day. Being that I love coconut, I whipped up some vegan coconut icing to compliment the flavours in the cupcakes and they went down a treat!

Health benefits of beetroot:

  • Beets contain nutrients that protect cells and enzymes from environmental stress.
  • They are high in vitamin C, helping to boost your immune system.
  • They also provide essential vitamins such as, fibre, potassium and B vitamin folate.

Ingredients (makes 6. Double up on ingredients to make 12)

  • 3 cooked beets
  • 1 1/2 cups of whole wheat flour
  • 1 cup of unsweetened coconut milk
  • 1/2 a cup of coconut sugar
  • 1/4 of a cup of melted coconut oil
  • 2 teaspoons of vanilla essence
  • 1 teaspoon of baking powder
For the icing:
  • 3 cups of icing sugar
  • 1 teaspoon of vanilla essence
  • 3 tablespoons of unsweetened coconut milk
  • 1/4 cup of coconut oil
Method
  • Preheat oven to 180 degrees celcius and line a cupcake tin with cupcake holders.
  • In a bowl, combine the whole wheat flour with the coconut sugar and baking powder.
  • Using a blender, combine the beets, coconut oil, coconut milk and vanilla. Once blended, add to the bowl of dry ingredients.
  • Pour the mixture into the cases, ready to put in the oven.
  • Bake for 25 minutes and allow to cool completely before icing them.
Method for icing
  • Beat all the ingredients until you achieve a smooth consistency. Keep refrigerated until the cupcakes are ready to be iced.
  • Dust with cocoa powder (optional).
I hope you enjoy this recipe as much as I did!
SHK x