I haven't shared a beetroot recipe recently so thought I'd share this humdinger of a beetroot casserole with sweet potatoes, herbs and mushrooms with a good glug of red wine to lift the flavour to dinner party fancy!! I assure you, its that good! If you love beetroot and hearty casseroles then you will absolutely love this recipe!
Beetroot ticks a lot of boxes for me, its cheap, readily available, delicious, a fabulous colour and has lots of health benefits! It can lower blood pressure, improve memory and brain function by basically improving blood flow and relaxing the arteries, all down to nitric acid which beetroot has lots of! Its also a very effective internal cleanser, due to the powerful antioxidant betacyanin and supports kidney, liver and gallbladder function. Its also a great source of vitamins, minerals, fibre and easily digestible carbohydrates for a wee energy boost!
It's also extremely versatile and lends itself well to juicing, cakes, dips, soups, salads and casseroles!
I really do love the humble beetroot, whats not to love?
Anyway back to this fabulous recipe, the idea came from the awesome Anna Jones cookbook A Modern Way to Eat. I love Anna Jones, she makes the most delicious vegetarian food, wholesome, flavoursome and nutritious. A fabulous book if you want to transition to a more plant based way of eating, full of family favourites, lovely photos and simple, easy to follow recipes.
So back to this one...
I used vacuum packed beetroot, instead of fresh beetroot. I always have packs of beetroot in the fridge for dips, houmous, salads and soups and it's already cooked so can just be added for the last 10 to 15 minutes. Fresh beetroot can take up to an hour to cook, so if you are using fresh then cut into smallish chunks, to speed up the cooking time.
Puy or dark green lentils are another favourite ingredient of mine. They are packed with fibre, protein, minerals and vitamins and support health on every level. They are really filling and make a great substitute for meat. They don't require soaking prior to cooking and cook in around 20 minutes. All the supermarkets sell puy type lentils now, they hold their shape well and don't go mushy, which the more common red lentils do! I always have a selection of lentils in my cupboards, they are so versatile and delicious and great for adding fibre and protein to a meatless meal.
Sweet potatoes add lots of beta carotene which is converted to vitamin A and supports skin and digestive health. They contain a wonderful sugar called fructo-oligo-saccaride which acts as a food source for good bacteria in the gut, producing a chemical called butyric acid that can repair and strengthen the gut wall and rejuvenate the digestive tract! We should all be feeding our good gut bacteria and sweet potatoes are just so delicious this is just another excellent reason to eat loads of them. Even though they are naturally sweet, they contain blood sugar regulating properties and improve the cells responsiveness to insulin, so won't spike your blood sugar!
So all in all a very healthy dish to make for dinner, its just full of beneficial veggies, lentils, herbs and lots of garlic to boost the immune system and add lots of flavour!
We had this served with a big pile of creamy mashed potatoes and steamed green beans and Jenna used the leftovers by adding more mushrooms, stock and potato and blending it to a smooth velvety pink delicious soup!
We never waste food at Nourished by Nature!!
So here is the recipe, please leave a comment if you try it!
Ingredients Serves 4 to 6
1 tablespoon rapeseed oil
2 red onions, peeled and cut into wedges
4 cloves of garlic, chopped or crushed
8 to 10 small cooked beets, quartered or fresh beetroot peeled and diced
2 medium sweet potatoes, peeled and cut into dice
4 bay leaves
a few sprigs of fresh thyme
250 ml red wine
1 litre vegetable stock
2 tablespoons tomato puree
1 cup (200g) small dark lentils, rinsed and drained
handful of mushrooms, halved (optional)
....your health in your hands.....
It's been so cold recently but I'm loving the crisp, frosty days! I've had to bring Grace my wee chicken into the house since the temperature has been -7C the past two nights! I'd never forgive myself if she froze to death!! She has been happily eating porridge for breakfast with coconut oil, raisins, sweetcorn and sunflower seeds and washing it down with a good glug of kombucha, which she loves! She is a discerning chicken for sure!
Anyway I thought I'd share another of my favourite soup recipes, which is just the job for lunch on a freezing cold day! This one is adapted from a macrobiotic recipe, acquired during my studies to become a macrobiotic health coach, which I am, but I find the macrobiotic way too bland and restrictive for my liking, so I adapt the recipes to suit my taste!
So mung beans are very small dark green beans, mostly eaten as beansprouts here but they are also delicious cooked! Like all beans, mungbeans are packed with fibre, protein and minerals with major benefits for our health. They lend themselves very well to soup and make a pleasing change to the more common lentils, which most of us are familiar with.
I do think its wise to introduce new foods, most of us have a limited repertoire of recipes and sometimes get stuck in a boring food rut, which is where Nourished by Nature comes in!
I never cook or eat boring or bland food, life is too short for that, I embrace all the wonderful natural flavours and enjoy vibrant good health as a result!
Soup is one of the easiest things to make, and the varieties are endless! It's just such a brilliant way of sneaking more veggies and wholegrains into the diet.
One of my favourite things is a big bowl of steaming hot soup, served with a slice of home made sourdough bread!
The simple things are sometimes the best...
Most supermarkets and natural food stores stock mungbeans and they keep for ages.
So this soup is thick, nourishing, tomatoey, flavoursome and stick to your ribs delicious!
Here is my recipe
MIGHTY MUNGBEAN & TOMATO SOUP
1 cup of mungbeans (approx 200g)
1 tin of chopped tomatoes
1 glug of rapeseed oil
1 onion, chopped
2 medium carrots, finely diced
1 stick of celery, chopped
1 leek, finely sliced
1 courgette, diced (optional)
2 cloves garlic, crushed
1 teaspoon turmeric
1 teaspoon ground cumin
1 litre vegetable stock (Marigold or Kallo are good)
freshly ground black pepper
....your health in your hands......
My daughter Jenna made this chocolatey fruit and nut concoction a few weeks ago and I can't tell you how deliciously moreish it was!!
So I obviously had to make a batch myself!
We chocolate lovers can delight in the knowledge that good quality high cocoa solids chocolate is incredibly good for us! It contains antioxidants with heart protective qualities, phenylethylamine, an amphetamine like compound which acts as a natural mood enhancer along with magnesium, calcium, zinc, iron and B vitamins.
All of that considered, dark chocolate just doesn't have the same creamy mouthfeel as milk chocolate, even though most of us are aware that milk chocolate doesn't have any of the benefits of dark chocolate and has lots of refined sugar!
So this recipe, adapted from The New Vegan by Aine Carlin, one of my favourite vegan authors actually manages to combine all the health benefits of dark chocolate with a lovely texture and creamy mouthfeel, due to one of my favourite ingredients....tahini!
Tahini is made from sesame seeds, its packed with calcium and magnesium and its alkaline so easy for the body to absorb. It's so versatile and can be used in both sweet and savoury dishes.
We literally use it every day!!
The other healthy ingredients in this delightful sweet are hazelnuts, goji berries and apricots, coconut oil and a good pinch of Himalyan sea salt.
With thoughts turning to Christmas, this could be made quite festive with the addition of cranberries and a teaspoon of mixed spice or cinnamon and maybe some orange zest! It really is good enough to give as a gift.
I will most definitely be making this again before Christmas.
It is perfect with an after dinner coffee or in fact any time you happen to pass the fridge!
It will keep happily for a fortnight in aforementioned fridge but not in our house! It's literally gone in a few days max!!
So here is the recipe.....
CHOCOLATE TRUFFLE SLICE
100g bar of dark chocolate
2 tablespoons tahini
1 tablespoon coconut oil
1 tablespoon maple syrup or brown rice syrup
large pinch of himalyan sea salt
30 g hazelnuts, lightly toasted and chopped
30g apricots, raisins or cranberries
1 tablespoon goji berries(optional)
cocoa powder for dusting
🍃 Health educator🍃