Tag Archives: Flour

Homemade Squash Gnocchi

This is the first time that I have made gnocchi and its actually went so well! I am pretty proud of myself (as you can tell). This vegetarian main tastes DELICIOUS, contains 3 of your 5-a-day, and is low in fat and salt!

Serves 2

INGREDIENTS:

  • 1 whole squash
  • 6 tbsp plain flour
  • 1 tsp nutmeg
  • 1 tsp dried sage
  • 1 clove garlic, minced
  • sprigs of thyme
  • 200g white mushrooms
  • 150g broccoli
  • 1 400g can butter beans
  • 40g parmesan, grated

METHOD:

  1. Cut the squash into pieces and put in the microwave for roughly 5 x 2minute blasts, or until the flesh is soft.
  2. Meanwhile cook the broccoli and beans for 5 minutes in a pan of boiling water, and dry fry the mushrooms for 5 minutes.
  3. Squeeze the flesh into a bowl and mash up, add the nutmeg, sage, garlic, and flour – this should form a dough, if not, add more flour.
  4. Roll out the dough into a thick strip and cut into gnocchi-sized pieces.
  5. Add to a pan of boiling water and cook for roughly 4 minutes or until the pieces are floating on top.
  6. In an oven-proof dish, add the gnocchi, mushrooms, broccoli, thyme, and sprinkle with parmesan.
  7. Oven-cook on 220/8, or grill, until all the cheese has melted on the top.
  8. Serve and enjoy!

NUTRITION:

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Squash – despite the large natural sugar content, squash provides LOADS OF B vitamins, which have functions in energy release in respiration, and is massively high in potassium which maintains fluid and electrolyte balance.

Cheese – even though it has a relatively high fat content, cheese is high in calcium for bone strength and stability.

Super Healthy Banana Bread

Using no fat whatsoever and minimal added sugar, this loaf is transformed into something that can be enjoyed as a healthy carbohydrate! Plus it is only 104kcal per slice!!

Makes 2 loaves (7 slices per loaf) or 1 large loaf (14 slices)

INGREDIENTS:

  • 140g wholewheat flour
  • 100g self-raising flour
  • 1 tsp bicarbonate of soda
  • 1 tsp baking powder
  • 3 overripe bananas (plus one for topping)
  • 3 eggs
  • 150ml fat free plain yoghurt
  • 2 tbsp golden syrup
  • METHOD:
    1. Preheat the oven to 160/4.
      Line 2 baking tins with baking parchment.
      Mix the dry ingredients together.
      In a separate bowl, mush the bananas together, and then mix with the yoghurt, syrup and eggs.
      Combine the wet and dry ingredients.
      Half the extra banana and add to the top (optional), or add any other topping that takes your fancy.
      Bake for 40-45minutes if baking two loaves, or 1hr15-20minutes if only baking one.
      Enjoy warm or store to eat later! It can be frozen if needed.

    NUTRITION:

    Banana – High in potassium for fluid balance and muscle contraction, and containing naturally occurring sugars to keep your energy up for longer!

    Yoghurt – contributing towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

    Wholewheat flour – provides slow-release carbohydrate to keep you going for longer and fibre for good digestion.

    Peanut Butter Treat Brownies

    Okay okay okay – so if we eat a BALANCED we should be allowed little treats now and again. So here one is – gooey peanut butter brownies!

    Makes 16

    INGREDIENTS:

    • 225g crunchy peanut butter
    • 200g dark chocolate
    • 280g brown sugar
    • 100g self raising flour
    • 3 eggs

    METHOD:

    1. Preheat the oven to 160/4.
    2. Heat 175g of the peanut butter, 150g of the dark chocolate and all of the sugar in a pan on a high heat until the sugar has just melted (this should take around 10minutes). Stir occasionally so that the sugar can caramelise.
    3. Leave the mixture for around 5minutes to cool and then add the eggs, stirring with a wooden spoon.
    4. Sieve in the flour and combine.
    5. Pour into a greased 20cm cubed tin and bake for 30minutes.
    6. Melt the remainder of the peanut butter, and drizzle onto the cooked brownies. Do the same with the remainder of the chocolate.
    7. Enjoy! (Not in excess).

    NUTRITION

    Compared to most other brownies, these are actually fairly low in calories and fat, most probably because peanut butter has replaced the butter that would have been added!

    Italian Soda Bread

    ITS SUNNY….. and this means picnics! Do you know what picnics mean? Tear-off sharing bread – so here is an easy recipe for summery Italian soda bread – no time for prooving needed! Super quick, easy and healthy!

    Makes 8 triangles.

    INGREDIENTS:

    • 450g self-raising flour
    • 1 tsp bicarbonate of soda
    • 1 tsp salt
    • 50g oil
    • 225ml milk
    • 1/4 tsp pepper
    • 2 tbsp yoghurt
    • 4-5 sun-dried tomatoes, chopped
    • 125g low-fat mozzarella, chopped
    • 2 tbsp dried basil or a few sprigs of fresh basil, chopped

    METHOD:

    1. Preheat the oven to 180/4
    2. Mix the self-raising flour, bicarbonate of soda and salt in a large bowl.
    3. Make a deep well.
    4. Add the pepper, then yoghurt, then oil to the well. Then slowly pour in 3/4 of the milk.FullSizeRender 3.jpg
    5. Combine the ingredients from the outside in – bring the flour mix round the inside into the wet ingredients with clean hands.FullSizeRender 2.jpg
    6. Add any extra necessary milk until you have a firm dough.
    7. Add the tomatoes, mozzarella and basil and combine with the dough in a kneading-line action (there is no actual need for kneading in this dough, it is just an easy way to combine the ingredients).IMG_2290.jpg
    8. Form into a ball in a floured surface and place on a floured baking tray.
    9. Cut 4-6 long deep slits in the dough – these should be 3/4 deep, so nearly cutting the dough in half.IMG_2293.jpg
    10. Bake for 30-35minutes.
    11. Enjoy!

    NUTRITION

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    One serving = one triangle.

    Pesto Bread Roll-Ups

    Yummy yummy yummy – a picnic tear-off bread roll bunch for enjoying those sunny park lunches!

    INGREDIENTS:

    • 2 tbsp green or red pesto
    • 1 tsp dried yeast
    • 500g bread/ spelt flour
    • 1 tsp salt
    • 50g oil
    • 300ml tepid water

    METHOD:

    1. Sieve flour into a large bowl. Add yeast and salt, and mix with fingers.
    2. Make a deep well in the middle of the dry ingredients.
    3. Put the oil in the well.
    4. Add most of the water to the well.
    5. To combine, mix the flour which is around the oil/water mix into the well – you are combining the ingredients outside in. Add the rest of the water until a firm dough has formed.
    6. On a floured surface, knead the dough for 15 minutes – until it becomes less sticky and more resilient (stretchy not breaking).
    7. Leave somewhere warm in a bowl (covered by greaseproof paper and then a tea towel on top) for 1-2 hours until it doubles in size.
    8. Once proved, roll out into a large thin rectangle – a similar thickness to an Italian pizza base, and spread on the pesto. Other ingredients can be added at this stage – cheese or parma ham is a tasty addition to roll in.
    9. Now it is time to roll – this is done by rolling the longest edge towards the other longest edge so that we get a longer rolled sausage shape at the end (so we have even more rolls!). Start by curling the edge around to start the roll, and slowly tease the dough so it is curling in on itself.IMG_2268.jpg
    10. Cut into 12 equal pieces, and place in a greased tin with space for them to grow.IMG_2277.jpg
    11. Leave somewhere warm (covered by greaseproof paper and then a tea towel on top) for 1-2 hours until the rolls fill the tin.
    12. Heat oven to 180/4, and bake the rolls for 25-30 minutes.
    13. Enjoy!

    NUTRITION

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    Homemade Pizza

    Cheaper than a takeaway and a fun activity to do with friends or family, this homemade pizza goes down a treat! Serve with side salad or veggies.

    Serves 2

    INGREDIENTS

    • 200g flour
    • 1 tbsp olive oil
    • 1/2 tsp yeast
    • 1/2 tsp salt
    • 150ml water

    TOPPING IDEAS (in photo)

    Margherita:

    • 50g mozzarella
    • 30g tomato passata
    • 1 tsp dried basil

    Hawaiian:

    • 3 rungs of canned pineapple (in juice)
    • 4 slices of prosciutto ham
    • 50g mozzarella

    Tuna and Olive:

    • 1 can of tuna in brine
    • 10 sliced black olives, halved
    • 50g mozzarella

    METHOD

    1. Preheat oven to 8/220
    2. Mix flour, yeast and salt with fingers.
    3. Make a well in the middle of the flour mix, and add the oil and half the water. Feed the flour mix into the water, whilst slowly adding most of the other half of the water.
    4. Mix well with your hands, using the leftover water if needed.
    5. Take out of bowl and put on floured surface, and knead for 10 minutes.
    6. Roll out into a pizza base (there is no need to let the dough rise).
    7. Add whatever toppings you are fancying!
    8. Bake for 10-12minutes until the base is crispy and the cheese has melted.
    9. Enjoy!

    NUTRITION

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    Nutrition label for margherita pizza, it will vary depending upon the added toppings.

    In comparison to a portion (one small, half medium or 3 slices large) of takeaway pizza (Dominos classic crust cheese and tomato), my homemade version per portion provides 102 less calories, 16g less fat, 6g less saturated fat, 11.5g less sugar and 1.27g less salt. It is also SUPER fun to make!

    Continue reading Homemade Pizza

    Homemade Fish and Chips (with Avocado Dip!)

    RIGHT! So I crave fish and chips from my local chippy all the time! However this healthier version satisfies these wants and needs, and provides me with LOADSA different essential nutrients.

    INGREDIENTS

    • 240g white fish, cut into ‘fingers’.
    • 55g breadcrumbs
    • 1 bunch of fresh parsley
    • 1 bunch of fresh coriander
    • 1 egg
    • 20g flour
    • zest of 1 lemon
    • 1 large avocado
    • Juice of 1 lime
    • 100g greek yoghurt
    • 1 tbsp olive oil
    • 2 sweet potatoes, chopped into wedges
    • 1 tbsp dried rosemary
    • 120g frozen peas

    METHOD

    1. Preheat the oven to 8/230
    2. Combine the sweet potato wedges with the olive oil, salt, pepper and dried rosemary and roast for 30 minutes.
    3. Mix the breadcrumbs, lemon zest, salt, pepper and parsley.
    4. Put the flour in one bowl, eggs in another, and breadcrumb mix in another.
    5. Heat a little oil in a frying pan, and leave at a medium heat.
    6. Coat each fish strip in flour, then egg, then breadcrumb mix and fry until the outsides have gone golden and the fish is cooked through (this should take around 15 minutes).
    7. Whilst the fish fingers are cooking, blend together the avocado, greek yoghurt, lime juice, coriander, salt and pepper.
    8. Serve up and enjoy!

    NUTRITION

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    Fish – white fish is low-fat and calorie when consumed on its own or in a homemade crumb. It is also a good source of protein and the vitamins B6 and B12, which help to utilise carbohydrates for energy and are involved in respiration.

    Avocado – containing SO MUCH healthy fat (monounsaturated and polyunsaturated) it is perfect for helping you maintain your energy through long days.

    Sweet potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.

    Yoghurt – low in fat, and plain so not containing any added sugar, this food not only makes the dip taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintanence.

    Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.