This quick meal is not only tasty and cheap to make but uber healthy too thanks to the 6 different fruit/veg meaning it’s packed full of plant based goodness. There’s way too much to mention in detail so I’m just going to quickly summarise the main benefits below:
*Easily sourced cheap ingredients
*Lots of fibre = filling
*Protein from the lentils and peas
*Cruciferous veg from the cauliflower
*vit A and C from the mango
*Filled with plant based antioxidant goodness
Quick, cheap AND healthy, you have no excuse not to try this!
An optional but added bonus is the turmeric at the end which can help with digestion and is highly anti inflammatory especially as its absorption is greatly increased by the addition of black pepper.
Didn’t think there could be a healthy, tasty, low sugar AND low carb donut? Well think again because I created one!
I was so careful with this recipe to strike the right balance between using low carb coconut flour (which I’ve found in Tesco before) but also making sure that it was really moist too, I finally nailed the recipe and I’m super proud of it!
PLUS, as I used lemon zest and juicy blueberries for flavour it means it’s also refined sugar free, but as always feel free to adjust it to your desired sweetness/tastes, you can use vanilla extract, some liquid stevia if you have it or a drizzle of honey if you like, it’s entirely up to you.
A note on coconut flour
I have been able to get a 500g bag of fat reduced coconut flour in Tesco for £3 on offer or £3.75 normal price, now although it’s more expensive than other flours one thing to remember is that this fat reduced version is VERY absorbent meaning you need far less for recipes, usually 1/3 of normal flour. For example, this recipe only needed 35g, for my sweet squash loaf I only needed 40g, therefore a 500g although more expensive will last you a long time. Furthermore, if you’re looking for high fibre, low carb baking options then this is definitely an ingredient you should consider.
As this recipe is high in fibre and good fats, low carb and low sugar it also means it’s quite a good option/treat for anyone with diabetes as I often hear from one of my friends that their diabetic siblings don’t really have much choice of treats that aren’t filled with lots of different artificial sweeteners/weird ingredients.
These donuts are made with real food, nourishing ingredients so you can even have them for breakfast and not feel guilty, seriously I’ve done this, it makes your early starts much better, try it and thank me later, hehe.
Even if you’re kale-phobic chances are that you’ll like this salad due to the delicious, juicy pomegranate seeds which give a lovely pop but also lend loads of flavour to the kale base, plus the creamy tahini (sesame seed paste) lime dressing on the kale also covers the flavour meaning this is one dish that even the kale haters won’t have to force down!
If you’re not a lover of tahini either then you can sub it for almond butter.
To bulk out the rest of the salad I used leftover cucumber, sweet red pepper and flaked almonds but you can use whatever salad/veg you have in your fridge.
Nourishing nutritional benefits
Due to the mix of kale, tahini and almonds this salad is also a good source of plant based calcium for those who are dairy intolerant/vegan. See here for more info on plant based calcium.
Annnnnd the kale is also a good source of Vitamin K1 which is great for bones so it’s a double wammy in terms of bone benefits which is great for anyone who may be on a dairy free/vegan diet and finally the pomegranate seeds are an excellent source of antioxidants, so your body will love you for eating this one!
I purposely made this recipe with two different flours meaning it’s suitable for many different types of diets/requirements.
I’m quite fond of spelt flour but this time I used buckwheat flour instead so that it would be gluten free (but if you tolerate gluten and can only find spelt then you can use it instead), I’ve also included a coconut flour recipe meaning that this version is grain and gluten free but also lower carb and suits paleo/grain free diets.
Coconut flour low carb version
Out of curiosity I decided to look into the specific nutrition of each version using an online nutrition calculator and found that they are far lower in sugar, calories and fat than your typical store bought ones, plus they’re made with real food ingredients and sweetened mostly (or completely if you omit the honey) with fresh fruit making them a far healthier option in my opinion and also contain quite a bit of fibre to boot!
For the calculation I used the options of 1 tspn honey and medium fat milk, the results per bun are:
Buckwheat flour version
The major key to the distinctive bakewell taste of this recipe is the almond extract as this gives the unique marzipan flavour, without it they’ll still be nice buns but the flavour won’t be as good or as distinctive so I highly recommend getting it which should be easy as I found mine in a big Tesco store in the baking aisle.
I used a reduced fat coconut flour meaning that you need to source yours carefully as some still have all the fat in it meaning the recipe won’t work the same. I used The Groovy Food company’s coconut flour which I managed to find in a large Tesco store on offer too! So do keep an eye out for it, you don’t always have to go to health food shops to get ingredients like this anymore.
As always I prefer to use as little added sweetness as possible so I’ve tried this recipe with and without honey so simply adjust it to your sweet tooth.
As mentioned before I used buckwheat flour this time so it would be gluten free but if you only have spelt flour then that will work too.
So I bet when lots of you think about a nacho bowl you think of something loaded with cheese and that’s primarily where most of the flavour comes from?
Well not this one! And it’s dairy free!
I also added some roasted BBQ coconut flakes which add another dimension of flavour and a light crispy texture to this nacho bowl.
I also made the guacamole from scratch (although i didn’t have any tomatoes) and used the remainder of a homemade pickled chilli sauce too but you can always just add chopped chilli/chilli flakes if want to add a spicy kick.
The “nachos” that I used here were almond, flax and nutritional yeast based ones from Raw health but I’ve also used normal maize flour tortilla based “nachos” before, so choose your favourite but try to choose good quality ones with minimal ingredients.
Super nourishing, super simple and with easily sourced ingredients, how can you not love this one?!
This dip is simple but really quite tasty, it’s now in my top 3 favourite homemade dips and will definitely be a regular staple of mine and hopefully for you too. I used it as a dip for the “chips” but it would also work well as a spread for some crackers/oatcakes.
Healthier carrot chips & creamy pea puree