Quick Plant-Based Recipes

We come across a lot of advice about plant-based nutrition in relation to preventing disease before it happens. Sometimes it may appear confusing however the information shared often has valid points.  Reducing ingredients with a high sugar, salt and oil content from our diet and replacing processed foods with fresh fruit and vegetables and other ingredients that are as close to their natural state at possible take us back to the roots of eating.

Here are some nutrient-rich, meat free and dairy free recipes that are very quick to prepare. Source: Quick Plant-Based Recipes, Sunday Times

I use NO MILK by J Calleja, Chocolate by Valor, fresh fruit and vegetables by Big Fresh, herbs and spices by Schwartz, spelt flour and pulses by Good Earth, self raising flour and coconut by St Georges Brand.

Win a weekend break

maritim hotel and spa malta 1.jpg

The Maritim Antonine Hotel & Spa is an ideal place for a weekend retreat with breathtaking panoramic views  of the north of the island.

For a chance to win a weekend break, simply  LIKE the facebook page of Goodfoodeveryday and leave a message here to say what you like about Malta.

The winner will be announced during our tv programme on 12 October at 4.10pm local time and on this blog later on in the evening.  This opportunity is open to Maltese and non-Maltese nationals in collaboration with the management of Maritim Antonine Hotel & Spa

 

Baking with spelt flour from today’s Sunday Times

spelt-madeira-hazelnut-credit-felix-cesare

Spelt Madeira Hazelnut Cake.  Photo taken by Felix Cesare during a live tv show

I use, whenever possible, ingredients that are unrefined and as close as possible to their natural state. Spelt is an ancient whole grain with several references found in the Bible. It contains less gluten than wheat flour and has a higher content of protein. These recipes are ..

Source: Sunday Times Baking with spelt flour

Vegan Gingerbread

vegan gingerbread.jpg

Vegan Gingerbread.  This photo was taken during a live tv show by George Aquilina.

‘I replace eggs with a mix of aquafaba and sparkling all natural organic drink by Whole Earth.   I usually use agave for this recipe but on tv I used golden syrup to give the audience a cheaper option.  This gingerbread is delicious with a combination of ginger powder, chopped crystalized ginger and grated fresh ginger and of course the fizzy ginger drink ‘

You will need:

350g agave [on tv I used golden syrup]
50g smooth peanut butter by Whole Earth
250g self raising flour
100g spelt flour
1/2 teaspoon salt
1 teaspoon ginger powder
1 teaspoon fresh grated ginger
3 tablespoons chopped crystallized ginger
1 tablespoon apple organic vinegar
the seeds from a vanilla pod
3/4 teaspoon mixed spice
1/4 teaspoon bicarbonate of soda
1 tablespoon cornflour
200ml all natural organic fizzy ginger drink by Whole Earth
12 tablespoons aquafaba (chick pea water)

Place the agave (or golden syrup) in a saucepan together with the peanut butter on gentle heat until the peanut butter melts.  Turn off the heat and add the apple organic vinegar.

Sift the self raising flour and spelt flour twice.  Add the cornflour, bicarbonate of soda, ginger powder, mixed spice, vanilla, crystallized ginger, grated fresh ginger and mix.

Use an electric mixer to whisk the aqua faba or chick pea water. [Simply use a can of chickpeas and drain the chickpea water. In the can I used, there were exactly 12 tablespoons of chickpea water]. It took 5 minutes on full speed in my Kitchenaid mixer and it depends on the power of your mixer. You need to whisk it until it forms peaks and if you turn the bowl upside down it should stay where it is.

Pour the warm agave and peanut butter mix into the flour mixture and stir. Add the fizzy drink, a little at a time and stir then add all the aqua faba and fold in. Do not over-mix and immediately pour the mix into an ovenproof tray prepared with non stick oven spray.

Bake in a preheated oven for 45 minutes. Allow to cool completely before slicing.

I use sparkling organic fizzy ginger drink by Whole Earth, smooth peanut butter by Whole Earth, crystallized ginger and spelt flour by Good Earth, self raising flour and cornflour by St Georges Brand, salt, ginger powder, mixed spice and vanilla by Schwartz and apple organic vinegar by Fiorentini both via P J Sutters, golden syrup by Tate and Lyle and chick pea water by Happy Chef at ix Xirja, fresh ginger by Big Fresh.

Flavours from Spain

manchego-cheese-from-spain-by-pj-suttersSource Sunday Times: Flavours from Spain

My Jamon, Iberico and other cold meats by Campofrio, Manchego and Spanish cheeses are available via P J Sutters.  My vegetables and fruit come from Big Fresh, tableware by Loft and kitchenware by Tescoma.

Click here for more from our Spanish food tv cover

Brownies with Grape Seed Flour [or brownie cake and brownie bites]

brownies-with-grapeseed-flour

Brownies made with grape seed flour as seen on tv, photo taken by Stefan Stafrace

‘Grape Seed flour gives an amazing texture and this quick brownie cake can be cut up into brownies or  tiny brownie bites to serve with coffee at the end of a meal but as a cake it can also be served with some  ice cream or frozen yoghurt as a dessert.   It is dense and rich with a nutty texture.  If you are after a healthier option leave out the icing.’

brownie-walnut-bites-with-grape-seed-flour

Tiny brownie bites to serve with coffee

You will need:

brownie-cake-prep

2 cups self raising flour
2 cups grape seed flour
1 cup sugar
1 cup stevia
1 cup mascarpone
4 tablespoons cocoa powder
1 cup water (plus extra water to achieve a dropping consistency_
4 eggs lightly beaten
125ml yoghurt
1 teaspoon bicarbonate soda
a few drops of vanilla extract
1/4 teaspoon cinnamon
a pinch of instant coffee powder

brownie-cake-mixing-in

Preheat oven to 180 C.

Sift the sugar and flour together in a bowl.
Melt the mascarpone on low heat in a saucepan, and then add the cocoa and water.  Heat until it starts to boil.
Pour the cocoa mix over the sugar and flour and mix well with a soft palette spoon.
Add the eggs, yoghurt, vanilla, cinnamon, baking soda and coffee powder, and mix well with a spoon.
Pour the batter into a greased rectangular dish, and bake for about 25 minutes.  Checking it by piercing it with a toothpick and if it is done take out of the oven.

brownie-cake-without-icing

Pierce the cake all over with a toothpick.  Beat the icing with a spoon so that it is very smooth.
Pour the warm icing (recipe below) over cake when as soon as you  take it out of the oven.

And for the icing you will need:

250g mascarpone
4 tablespoons cocoa
50g grated chocolate
6 tablespoons water
vanilla
1/2 teaspoon cinnamon
200g icing sugar
150g walnuts

Five minutes before cake is done, place all the ingredients in a saucepan and bring to a boil on gentle heat.
Remove from heat, and mix in sugar, vanilla, cinnamon, nuts.
Beat well, and then spread over cake while both are still warm.

brownie-cake-pouring-chocolate
Scatter with walnuts. Serve warm with ice cream or allow to cool and cut into into brownies or brownie bites.

brownie-cake-with-walnuts

I use Grape Seed Flour by Peaks Free from, stevia by Tate and Lyle, chocolate powder by Good Earth, walnuts and self raising flour by St Georges Brand, spices by Schwartz, chocolate by Valor

Fortifying food with Aronia

Fortifying food with Aronia.jpg

Prickly Pear and Aronia Smoothie in today’s Sunday Times.  Photos taken during a live tv show by George Aquilina

I always try to fortify the food I prepare with ingredients that are bursting with goodness. I like using aronia [Aronia Melanocarpa from the Rosaceae family], because it is so versatile and can easily be added to juices, smoothies, jams, dressings and desserts.  It can also be used to replace artificial food colouring, as it produces a lovely...

Source: Sunday Times Fortifying food with Aronia

I use Aronia by J Calleja Import & Export Ltd

Patatas Bravas

patatas bravas.jpg

‘this simple and classic tapas dish is a perfect economical and tasty choice to serve with summer drinks. It is gluten free, dairy free and vegan. I mix with sweet potatoes’

You will need:

250g potatoes
250g sweet potatoes
4 tablespoons olive oil
3 cloves garlic
1/2 onion, chopped
250g chopped tinned tomatoes
1 tablespoon tomato puree
2 teaspoons smoked paprika
a pinch of stevia
1 tablespoon apple organic vinegar
salt and pepper

Preheat  oven to 200C.

Please the potatoes and sweet potatoes and cut into small squares.

Brush an ovenproof tray with olive oil and place the chopped potatoes on the tray. Season with salt and pepper and toss the potatoes in the rest of the olive oil and 1 teaspoon smoked paprika so that they are lightly covered. Place in the hot oven and bake for 30 minutes.  Toss the potatoes on the tray and return them to crisp up in the oven for another 10 to 15 minutes depending on the size of the potatoes pieces.

While the potatoes are cooking make the sauce.  Saute the onion and garlic in some olive oil.  Add the tomatoes, stevia, organic apple vinegar, the other teaspoon of smoked paprika and season with salt and pepper.  Once the sauce starts to boil turn the heat down and simmer for 15 minutes.  Remove from the heat.  Allow to cool and blend to a smooth consistency.

When the potatoes are cooked transfer to a serving dish and pour some of the tomato sauce over the potatoes.  Garnish with pieces of chorizo, olives, cherry tomatoes and vegan cheese on toothpicks.  Serve warm.

Tip: If available add some purple potatoes too for a very colourful dish.

I use potatoes and vegetables from Big Fresh, smoked paprika and spices by Schwartz, stevia by Tate & Lyle, chorizo by Campofrio [if you want a non-vegan dish], kitchenware by Tescoma, tootpicks and disposable tableware by AMC.

Quick frozen desserts in today’s Sunday Times

You will find recipes for my easy summer frozen desserts in today’s Sunday Times of Malta.  This photo was taken by Stefan Stafrace during a live tv show

‘Food gives us enjoyment when we prepare it, share it and eat it. During our hot summer days, there is nothing more welcoming than a frozen dessert. Preparing desserts should be fun, but so many people seem to get overwhelmed..

Source: Sunday Times: Quick frozen desserts

 

My ice cream comes from Carrefour at GS Superstore, fresh fruit by Big Fresh,  spices by Schwartz, icing sugar by St Georges Brand and kitchenware by Tescoma.

Meagre (Gurbell) with sweet potato, fresh turmeric and kale

meagre 3 andrea sb

Meagre (Gurbell) lightly cooked with sweet potato and kale .  Photo taken by Andrea Sacco Baldacchino during a live tv show.

‘Gurbell (meagre) is one of the most delicious fish available locally, fleshy texture with a mild taste that will please both fish lovers and those who are not regular fish eaters’

You will need:

1 large meagre fish (gurbell), filleted and skin removed
1/2 large sweet potato, grated
1/2 fresh turmeric root, grated
4 fresh tarragon leaves, finely chopped
6 kale leaves, soaked in hot water for 5 minutes, stem removed
2 tablespoons olive oil
1 tablespoon red pepper pesto (I used ready made)
2 tablespoons water
1 tablespoon sesame seeds
sea salt and freshly ground pepper

Preheat the oven to 200 C.
Lightly brush an ovenproof dish with olive oil.
Lay a fillet of meagre (gurbell) on the dish.
Mix the red pesto with 2 tablespoons of water.
Brush the fish fillet lightly with the red pesto mix.
Neatly spread the grated sweet potato on top of the fillet.
Add the grated turmeric then the chopped tarragon leaves, salt and pepper.
Brush the second fillet with the red pesto mix.
Place the fillet pesto side down on top of the sweet potato mix.
Brush the top with olive oil and place in a hot oven for 10 minutes.
Prepare the kale by placing it in hot water for 5 minutes.
Trim it to remove the tough stem.
Lay the strips of kale across the fish fillets leaving gaps between one strip and the other.
Tuck the strips under the first fillet if they are not long enough.  If they are long enough tuck them under the bottom fillet of fish.
Brush the exposed kale leaves with olive oil and sprinkle some sesame seeds on top of the kale.
Return to the hot oven for another 15 minutes.
Allow to rest for 10 minutes before serving.  Cut portions of the fish and serve individually.

Tip: Cool down, cover and refrigerate for a few hours and slice to serve cold with a salad.

My fish comes from Adam’s Gourmet Fish Shop and fresh vegetables from Big Fresh both in Mosta.  I use spices and dried herbs by Schwartz.