Vegan low-fat (but sweet) apple cake

I was trying to work out how to use up 6 slightly soft apples and a few wrinkly satsumas - this was the perfect solution (especially as I had no eggs in the fridge). 

Ingredients:

650g apples (any type), peeled, cored and cut into small chunks
100g brown sugar
100g self-raising flour
1 tsp baking powder
50g chopped nuts
50g sultanas (optional)
1 tsp cinnamon
1/2 tsp ground nutmeg
Juice of 4 satsumas or 1 lemon

Method:

Mix the apple with the juice in a large bowl. In a different bowl, combine the flour, sugar, baking powder, spices and nuts. Mix well with the apple until there are no floury bits - add a little warm water if it doesn't turn into a cake-like consistency.

Grease a large cake tin or square tray with vegetable oil or butter. Fill the tin with cake mixture and spread.

Bake in a pre-heated oven at 180 degrees C for around 1 hour (the apple makes the mixture quite wet so it needs this long - if it starts to burn, cover with aluminium foil). Serve warm.

Choccie chickpea brownies

Yes, I was cynical too - chickpea brownies? Really? But they're actually really tasty - and contain no flour, eggs or butter so perfect for all you gluten and dairy free peeps. As they're made with chickpeas they also pack a mean protein punch so are perfect for a post gym or low GI snack.

Ingredients:

400g of tinned chickpeas (drained and rinsed)
2 tbsp raw cocoa powder
4 tbsp agave syrup or maple syrup
4 tbsp coconut oil
2 tsp orange essence or 1 tsp vanilla essence
2 tbsp dark chocolate chips
1 tsp baking powder

Method:
Blend all of the ingredients except for the chocolate chips in a food processor (I used a hand blender due to my lack of kitchen equipment!). Then stir in the choc chips. Lightly grease a baking tray with coconut oil. Spread the mixture about an inch thick on the tray.

Bake in a pre-heated oven at about 180 degrees C for around 30 minutes. Leave to cool for 20 minutes and then cut into pieces.

It's root veggie time!

Spicy parsnip soup 

Make the most of the gorgeous root veggies starting to come into season now - here in France there are parsnips, butternut squash, amazingly shaped and coloured squash, pumpkins (as seen in my previous post!).

Root veg are cheap, packed with antioxidants (beta carotene especially) and high in fibre- the perfect nutritious winter warming food.

Try this easy parsnip soup now the days are shorter and you're craving hot comforting dishes.

Ingredients:

2 large parsnips, peeled and sliced
1/2 leek, sliced
1/2 tsp turmeric
1 tsp cinnamon
1/2 tsp nutmeg
1 tsp dried coriander
1/2 tsp cayenne pepper or chilli powder
1 tbsp coconut oil
750 ml reduced salt chicken or vegetable stock

Method:

Heat the coconut oil in a large saucepan and add the leeks. Reduce heat and sweat for around 5 minutes. Add the spices, stir and heat for a minute or so. Next add the parsnips, stirring to cover in the spices. Add around half of the stock and cook over a medium heat for around 5 minutes. Then add the rest of the stock, cover with a lid and cook over a low-medium heat for around 10-15 minutes until parsnips are tender.

Leave to cool and then blend. Gently reheat when ready to serve.

The colour of Italy

Thought I'd share a few of the beautiful foods you can only find in a true Mediterranean market (and luckily in Italy everything's half the price of the French Provencale markets!)

So beautiful it actually could be a painting! The taste of autumn. 

Perfect for stuffing with ricotta

Too pretty and shiny to eat

The carb lover's dream

Spaghetti squash with shrimp

I can't believe I haven't cooked spaghetti squash before! It's so simple, delicious and is a great low-carb, high-fibre alternative to real spaghetti for when you need a lighter option.

This is a twist on Martha Stewart's spaghetti squash shrimp recipe (thanks Martha for the inspiration!)

Ingredients: Serves 2

1/2 spaghetti squash
1/2 tbsp coconut oil
1 garlic clove
150g large prawns (peeled)
1/2 tsp chilli flakes or chopped fresh chilli
handful of fresh parsley
balsamic vinegar
salt and pepper
peas, spinach or any other veg of choice, steamed

Method:
Cut the spaghetti squash in half lengthways and season with a little salt and pepper. Spread the coconut oil over the cut side of the squash and place face down on a baking tray. Bake in a pre-heated oven (180 degrees C) with a little water for around 45 minutes.

Ten minutes from the end add the chopped garlic, prawns, chilli and a drizzle of balsamic vinegar to the tray.

Remove from the oven and shred the spaghetti from the squash using a fork. Mix with the prawns, parsley and veg in a large bowl, adding salt, pepper to taste.

Quick mid-week dinner (not eggs on toast)

As much as I love eggs on toast, sometimes you need a dinner that feels a bit more exciting. And this little gem can be prepared in less than 30 minutes - 20 if you're super hungry!

Coconutty fish stew

Ingredients (makes 1 v.large or 2 small s

ervings)

1 small onion, diced
2 garlic cloves, finely chopped or crushed
1 tomato, chopped
1/2 red pepper, sliced
1 tsp dried coriander
1/2 tsp turmeric
1/2 tsp chilli flakes (or less or more to taste)
150ml coconut milk
handful of king prawns
1 fillet of white fish (pollock is an economical & sustainable choice)
splash of hot water
1 tsp tomato ketchup or HP sauce (secret ingredient that isn't so secret!)
1 tsp fish sauce
1/2 lime (juice only)
frozen spinach or any other veg you wish to add

Method:

Fry the onion and garlic in a little oil until soft. Then add the spices, fish sauce, lime juice, tomato & pepper. Add the coconut milk and a little hot water and bring to the boil. Reduce the heat and add the prawns, fish and frozen spinach. Keep at a medium heat and cook until fish and prawns are cooked through.

Serve with choice of brown rice, chapatti or on its own for you carb-phobes!

Sacrilege de la Galette!

Those who know me will know I often create slightly 'odd' combinations on my plate. La galette is my latest victim! Poor, innocent, buckwheat pancake. If the real Frenchies could see what I'm doing to it they'd probably evict me!

Here are a few of my weird and wonderful galette fillings:

1. The not too odd combo of goats cheese, any veg going and beetroot was surprisingly good. 

2. Today's lunch (hadn't been supermarket shopping due to hazardous thunder and lightning conditions last night) was galette avec beetroot raita and salad...hmmm not my best but edible

3. Tonight's revelation - onion and courgette Asian style (soy sauce, chilli) and fried egg. Inspired I'd say.

I will keep you updated on my galette journey, do not fear. To be continued...

The more traditional Bretonne galette (boring...)

Quinoa for breakfast? Really??

Yes I was dubious too, BUT I thought I'd give it a go and actually it was surprisingly delicious - and filling too. The test will be whether I get the 11am munchies!

Have a go - makes a change from porridge and quinoa is higher in protein and all sorts of other goodness. Low GI too so it should keep me feeling full and energetic until lunchtime.

Recipe:
35g quinoa (dry weight) - doesn't look like much when you weight it out, but trust me it expands!
1/4 galia melon (or any other fruit you like)
100g natural or low-fat Greek yogurt
4 cardamon pods
1 cinnamon stick

Place the quinoa in a pan with the cardamon and cinnamon stick and cover with boiling water. Bring to the boil and then simmer for around 15-20 minutes until all of the water is absorbed. Removed the cinnamon stick and burst the cardamon pods so that you can mix the seeds into your quinoa.
Leave for a few minutes to cool and top with fruit, yogurt, and for additional sweetness a little agave syrup.

For a creamier taste, cook the quinoa in milk, almond or soya milk or even reduced-fat coconut milk. This would be delicious with berries and pumpkin seeds too, or served hot with raisins and cinnamon.

Best tastes in Antibes today!

Today I tried my first local Pissaladiere and it was fabulous! I bought it from a boulangerie tucked away in one of the beautiful vieux vielle streets (and it seems to only be open a few days a week which makes it more intriguing!). The owner told me that their Pissaladiere (a kind of pizza topped with caramelized onion, anchovies and olives) goes back three generations and is their speciality. It certainly didn't disappoint.

I also tried some very cute mini 'croissant aux pignons' (pine nuts) which are apparently another speciality of the region. Not the traditional croissants, but a sweet, dense, almondy sweet-like treat.

Now for slightly more virtuous foodie find - Michel Montignac jam! It uses apple concentrate rather than sugar. A bit like the St Dalfour kind you can get in the UK.

The GI guru (although I've just found out in France it's IG (Index Glycemique of course) Michel Montignac was one of the first to use GI for weight loss. www.montignac.com and someone who's principles I promote (when I'm not eating Pissaladiere and croissants - I don't think they're allowed!)

My foodie update from le sud!

I've been here almost one month now and here are some of my 'amours' and 'detestes' from the beautiful south. 

Amour - the flavour you get from simple homemade meals like this:

5 minute spaghetti with simple ratatouille

Simple ratatouille:
tsp olive oil
2 garlic cloves, finely chopped
1/2 white onion, diced
2 bay leaves
1/2 tbsp balsamic vinegar
salt and pepper
1/2 courgette, diced
1 large tomato, diced
2 mushrooms

(Also loving the quinoa, garlic and parsley (quinoa, ail et persil) spaghetti I found in the organic food shop in Antibes).

Deteste - paying more for du the de menthe (mint tea) than for a cafe creme in Nice! Seriously?

Amour - Fritto misto, bien sur. Especially when eaten in the sunshine by the sea.

Deteste - Paying 3.50 euro for 2 grapefruit! Though they were very good pamplemousse.

Amour - The French interpretation of a salad. Protein-hit! Yum.





Deteste - Going to the supermarket and seeing that half of the fruit and veg comes from Africa or Spain (and that strawberries cost about 5 euros a punnet!)



Amour - the amazing mint tea with toasted almonds I found at the antiques market in Paris. Definitely one to try at home.

Deteste - ordering 'legumes vert' and getting spinach covered in cream. I just want some plain green vegetables! (s'il vous plait).

Amour - the little nibbley bits you always get when ordering a glass of wine (and the chocolate almonds you get with a coffee!)

Deteste - still not knowing how to order a SMALL white coffee in a cafe.

Amour - those chocolate biscuits that you can of course buy in the UK yet only allow yourself to buy in France (Le petit ecolier)!

l'aventure commence français

Bonjour et bienvenue!

So, it's day 4 of my French adventure and I'm just about 'trouver mes pieds'. Antibes is beautiful and I'm loving exploring the cute little alleys, coffee shops and local sights (there is a Mango...whoop).  My over-enthusiasm for French supermarches has also come out in full force and I think the security man in Monoprix is wondering why the strange English girl comes in looking so happy every day! (though I did have a little very English strop out of Carrefour today when nothing was happening very quickly at all).

Here are a few of the foodie finds that made me smile (many of which reminded me of summer camping trips and holidays to gites in Normandy)

You can't beat Bonne Maman jam on French toasts

Courgettes rondes - apparently a traditional recipe is to stuff them and roast with a mix of onion, anchovies, egg, parmesan and a little bread. Yum!

I don't usually get excited about tomatoes but...how pretty!

Good to see I can get Agave syrup for my porridge

Seriously? Crustless bread! In the land renowned for baguettes?! Disappointing.

My favourite find has to be ready-made galettes (buckwheat pancakes) - so now I can have them every day for breakfast, lunch and dinner (if I wanted to, not that I would of course..) 

I'll be back soon with some new French recipes and tales of my vie en France!

Easy slow cook risotto!

Clam and pancetta barley risotto

Ingredients:

1/2 red onion, finely chopped
4 garlic cloves, finely chopped
1/2 tin baby clams, drained
200g pearl barley
1 tin chopped tomatoes
1 vegetable stock cube
100ml white wine
250ml water
black pepper
70g pancetta (or bacon, diced)

Method:

I cheated and threw it all in my slow cooker for a couple of hours on 'high' - so easy! But you could also cook in a sauce pan or in a casserole dish in the oven. Just check it every so often to check it's not drying out (add more water or wine if so!)

Serve with green veg.

Prawn satay stir-fry with rice noodles

Ingredients: Serves 4

 
300g prawns (fresh or frozen)

3 tablespoons crunchy peanut butter

2 tablespoons reduced-salt soy sauce

1 inch fresh ginger, peeled and grated

300g stir-fry vegetables (you can use a

packet or mix any veg you like)

1 onion

1 handful fresh basil

1 teaspoon chilli powder or dried or

fresh chilli

1 teaspoon of agave syrup

1 teaspoon of sesame or vegetable oil

100g rice noodles

Method:

Mix the peanut butter, chilli, 100ml of water, soy sauce and honey in a bowl to make

the satay sauce. Add the prawns to the bowl and stir well.

Heat the oil in a wok or large frying pan and add the ginger and onion to soften.

Add the prawns and the rest of the veg, and stir-fry over a high heat for 3-4 minutes until the prawns are cooked through and the veg tender.

In the meantime, cook the noodles in boiling water for 3-4 minutes. Add to the stir-fry and mix well.

 

Sprinkle with the basil and serve.

Apple and oat breakfast fritters

Quick and tasty healthy brekkie (detox approved!)

Ingredients:
1 small apple, grated (with skin)
3 tbsp oats
1 egg
1/2 tsp cinnamon

How to do it:

Mix the apple, oats, egg and cinnamon in a large bowl until well combined.
Heat a frying pan and spray with low-cal spray or a small amount of butter or coconut oil. Add four dollops of the mixture to the pan and flatten to form fritter shapes.
Cook for a few minutes on each side until cooked through and browned.

Serve with a dollop of organic natural yogurt and a drizzle of agave syrup.
Perfect Sunday brunch!