What’s for brunch?

Baked Mushrooms Florentine

Serves 4

Nutrition : Although eggs have got bad press in terms of heart disease and cholesterol, they also provide numerous other nutrients which have a variety of health benefits. Just be careful of how they are cooked (e.g., fried vs poached). Mushrooms provide antioxidants. Serve with high fibre/wholegrain bread to boost fibre content which is an important nutrient for heart health.

Nutrition information (per serving)

Calories (kcal)	120 kcal
Protein (g)	10g
Total Fat (g)  Saturated (g)	6.5g 3g
Carbohydrates (g)	4.1g
Sugar (g)	3.1g
Fibre (g)	1.6g
Salt (g)	0.41g

 

Prep time: 10 minutes

Cooking time: 10 minutes

• Ingredients
• 4 large Portobello mushrooms (stalks removed)
• 1 tablespoon of olive oil.
• 1/8 teaspoon pepper
• 1 small onion, chopped
• ½ teaspoon gluten free garlic paste (or 2 cloves of garlic minced)
• 60g of baby spinach leaves
• 2 large eggs
• 60g cheddar cheese
• Chopped fresh basil, optional
• Serve with a portion of high fibre/wholegrain gluten free bread (not included in nutrition analysis)

Method:

1. Preheat oven to 180°c. Brush the mushrooms with half the oil, place in an oven proof dish upside down. Brush with garlic paste sprinkle with pepper. Bake until soft, about 10 minutes.
2. Meanwhile, heat oil over medium-high heat in a pan, cook onion until tender. Stir in the spinach until wilted.
3. Whisk together eggs, add to pan. Cook and stir until eggs are thickened and there is no liquid egg remaining, spoon onto mushrooms. Sprinkle with cheese, add the basil (optional).

Midday Wonders

Moroccan chickpea soup

Makes 6 portions

Prep time 10 mins, Cooking time: 15mins

Nutrition information per serving

calories	253kcal
Protein g	8.6g
Total fat Saturated fat	11.3g  1.73g
carbohydrates	26g
Carbohydrates of  which sugars	14.6g
fibre	6.6g
salt	1g

 

Ingredients

• 1 tablespoon olive oil
• 1 onion , chopped
• 2 garlic cloves , chopped
• 2 sticks of celery chopped
• 1 chopped red chilli(leave out the seeds if you prefer it not too spicy)
• 1 tablespoon grated fresh ginger
• 1 teaspoon cumin seeds(crushed
• 1 teaspoon ras-el-hanout ( spice blend mix ,readily available or there is a recipe below to make your own)
• ¼ tsp cinnamon
• ¼ teaspoon of smoked paprika
• 200g jar of roasted red pepper drained
• 800ml of passata
• 400ml vegetable stock (made from gluten free stock cube or fresh)
• 1x 400g tin chickpea , drained
• Zest of one lemon
• 1 tablespoon honey
• Handful of fresh coriander (chopped)
• 80g of baby spinach leaves
• Spice mix for Ras El hanout (makes 3 tablespoons, can be stored in an airtight jar)
• 1 teaspoon ground cumin, 1 teaspoon ground ginger, 1teaspoon salt, ¾teaspoon freshly ground black pepper, ½ teaspoon ground cinnamon,½ teaspoon ground coriander, ½teaspoon cayenne pepper, ½ teaspoon ground allspice,  ¼teaspoon ground cloves.

Simply mix all the spices together and store in an airtight jar. It can be used as a rub for grilling chicken or fish

Method for soup.

1. Heat the oil in a large, lidded pan. Add the onion, celery, and garlic, put on the lid, and cook for 5 mins, stirring halfway through. Stir the chilli, ginger, cumin, ras El hanout, paprika and cinnamon into the pan and cook for 1 min.
2. Add the peppers, tomatoes, and stock. Bring to the boil, turn down to a simmer, put on the lid and cook for 10 mins.
3. If the soup is too thick add a little water. Stir in the chickpeas, lemon zest, honey, and some seasoning.
4. Finally, before serving add the spinach and chopped coriander.

 

Baba Ganoush (aubergine pâté/dip)

Makes 4 portions( 1 small round gf pitta with 2 tablespoons of pate per portion )

Prep time 10 mins cooking time 20 mins

calories	233kcal
Protein g	7g
Total fat Saturated fat	5g 1g
carbohydrates	40g

 

fibre	12g
salt	0.15g

 

Ingredients 

• 6 or 8 cloves of garlic with skin on
• 2 aubergines but in half lengthwise.
• 1 red pepper halved, and seeds removed.
• Juice of 1 lemon (4 tablespoons)
• ¼ teaspoon of ground cumin
• ¼ teaspoon of smoked paprika
• 2 tablespoon olive oil
• 1 teaspoon black pepper or to taste
• 4 round gluten free whole-wheat pitta bread to serve

Method

1. Preheat oven to 180°c
2. Place the garlic cloves on one side of a non- stick baking tray beside the aubergine and pepper.
3. Sprinkle the spices, pepper and 1 spoon of olive oil onto the aubergine and peppers, cook these for twenty minutes until soft.
4. Squeeze roasted garlic out of their skins.
5. Put the roasted garlic, pepper, and aubergine into food processor. Add lemon juice, 1 spoon of olive oil and pepper. Blend until smooth.
6. Warm bread in toaster for a few seconds. Serve with the pate.

This is also delicious served with sticks of carrots, celery and peppers

Tasty Dinners

White bean and chicken chilli

 

Makes 4 portions

Prep time : 10 mins Cooking time 25 mins

Nutrition information (per serving)

Calories (kcal)	198kcal
Protein (g)	6.4g
Total Fat (g)  Saturated (g)	6.2g 1g
Carbohydrates (g)	24g
Sugar (g)	24g
Fibre (g)	7.8g
Salt (g)	1.5g

 

Ingredients

• 480g of diced chicken breast (or diced turkey breast)
• 2 tablespoons of rapeseed oil
• 1 large onion, chopped
• 2 large carrots peeled and diced
• 2 leeks washed and sliced
• 4 garlic cloves, chopped finely
• 1 red chilli chopped
• 2 tsp of smoked paprika
• 1 tsp fennel seeds
• 1/2dried oregano
• 1tsp gluten free chilli powder
• 2 tins (400g x2 drained weight) haricot beans(or flageolet ,cannellini)
• 1 tin(425g) of chopped tomatoes
• 340g frozen corn, defrosted(or use tinned)
• 200g of frozen broad beans (defrosted)
• 500ml of chicken stock (from gluten free stock cubes)
• Cracked black pepper
• 60g chopped fresh flat-leaf parsley(Italian parsley)
• 100g of parmesan shavings to serve(optional)

Method:

1. In a large heavy-bottomed saucepan, heat the oil. Add the onion and carrots, cook

2. until carrot starts to soften, about 8 minutes.
3. Add the garlic, chopped chilli and leeks, stir to coat in oil.
4. Add the chicken, fennel seeds, smoked paprika, oregano and chilli powder. Cook
5. while stirring until the chicken is browned, about 10 minutes.
6. Add the tin of chopped tomatoes, beans, broad beans, corn, and chicken stock. Bring
7. to the boil then simmer for 30 minutes to reduce the liquid. Serve sprinkled with flat
8. parsley/parmesan

 

 

Curried pork fillet with rice pilaff

Makes 4 portions

 

Prep time 10 mins Cooking time 25 mins.

Calories (kcal)	403 kcal
Protein (g)	46g
Total Fat (g)  Saturated (g)	9g 2.5g
Carbohydrates (g)	32g
Sugar (g)	11g
Fibre (g)	5g
Salt (g)	0.4g

 

 

Ingredients

• 500g of pork fillet cut into 4 pieces
• 1 ½ tablespoons Madras curry powder
• 1 tablespoon extra-virgin olive oil
• 2 medium onions, sliced
• 2 cloves of garlic chopped.
• 2 cups apple cider
• 500ml vegetable stock made from gluten free stock cube or powder
• 1 tablespoon of gluten free mango chutney
• 100g of frozen peas
• medium cooking apple, peeled, seeded, and cut into chunks
• 1 tablespoon cornflour
• 200g of basmati rice

Method

1. Flatten each portion of pork fillet. Season the pork fillet with curry powder cover and let stand for 15 minutes.
2. In a frying pan heat the olive oil over medium-high heat. Add the pork and cook, turning once, until browned on both sides, about 5 mins. Remove the meat from the pan and set aside.
3. Add the onions and garlic to the pan and cook until soft. Add 1 ½ cups of the cider and reduce the heat and simmer until the liquid is half the volume.
4. Add the stock. Add the chopped apple.
5. Mix the cornflour into the remaining cider ½ cup of cider. Stir into the sauce and simmer while the sauce thickens, add the mango chutney and rice.
6. Turn this all into an oven proof dish and add in the sealed pork. Cover with foil or an oven proof lid and bake for 10 mins, add the frozen peas, and cook for a further 10 mins.