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Gluten-Free Black Bean Burgers

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Gluten-Free Black Bean Burgers and an “Olive Garden” Style Salad

One of my three beautiful daughters is a vegetarian, so I’m more than a little familiar with protein patties and “fake” hamburgers. In fact, I used to love them almost as much as she does! However, when I had to give up gluten/wheat, it meant giving these up as well.

Thankfully there are some outstanding gluten-free breadcrumbs on the market, so I can make my own black bean burgers anytime I feel the urge… which is often because I am addicted to them.

I make black bean burgers differently almost each time I make them, but the recipe below (the way I made them this afternoon) is my favorite. It has the most flavor and I love the  combination of bell pepper and red onion. The Worcestershire sauce (use Lea & Perrins if you have to eat gluten-free) also adds a little extra something something.

{Below is the recipe, if you simply want to see it! More about gluten-free black bean burger options below the recipe, if you’re interested…}

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Black Bean Burgers

Black Bean Burgers

Ingredients

  • 1 (14 oz) can black beans (drained, rinsed, and left in a colander to dry)
  • 1 large egg
  • 1/4 cup gluten-free breadcrumbs (I use Kroger brand)
  • 1/4 cup chopped green bell pepper
  • 1/4 cup chopped red onion
  • 1 tsp chopped garlic from a jar
  • 1/2 tsp cumin
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1 tsp Lea & Perrins Worcestershire Sauce
  • Dash of hot sauce
  • salt & pepper

Instructions

  1. Drain the can of black beans and rinse. Let them sit in the colander over the sink while you gather the rest of the ingredients.
  2. Mash the beans, coarsely - I actually like to keep some whole. I've used various "mashers" and techniques over the years, but my favorite is the good old reliable pastry cutter.
  3. Add the eggs, seasonings, breadcrumbs, Worcestershire sauce, hot sauce, garlic, onion, and bell pepper.
  4. Mix well.
  5. Meanwhile, heat a little olive oil in your skillet - over medium high heat.
  6. Form the mixture into patties - whatever size you prefer. Some people like them hamburger-size, some prefer them smaller (for wraps or even salads).
  7. Fry the black bean patties until browned on each side.
  8. Serve on buns, bread, in wraps, or (my favorite) alongside a great salad.

While most people prefer black bean burgers on buns, toasted bread, or in wraps, I prefer mine alongside soup or a salad. For whatever reasons, I’m just not a big sandwich person – but soup or salad? ALL DAY!

For my black bean burgers (and meatballs and salmon patties, too, for that matter), I always use Kroger’s Gluten-Free Breadcrumbs (the original version for black bean burgers and salmon patties, the Italian Seasoning for meatballs.). If you don’t have a Kroger near you, there are other gluten-free breadcrumbs on the market. If all else fails, make your own!

When I make black bean burgers, I never saute the vegetables beforehand, simply because I like the crunch and texture. If you had rather your vegetables be softer, saute them first. Your burgers, your call, by gosh. Speaking of which, feel free add or subtract the vegetables and even seasonings I’ve used. This combination, in my opinion, makes the most flavorful black bean burgers – and, trust me, you don’t get heat from the hot sauce… just flavor.

One final thought about black bean burgers – they’re an EXCELLENT go-to burger if you’re trying to completely give up meat or simply trying to eat less meat. When you add the toppings you normally would to a burger, black bean burgers almost always satisfy the “meat cravings” people normally experience.

 

 

Homemade Vegetable Broth for Thanksgiving Dressing

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Vegetables for Vegetable Broth

One of my daughters, Brittany, has been a committed vegetarian since she was 12 years old. It began with eating the top part of tacos while leaving the meat at the bottom untouched and with eating everything on her plate except for the meat. I asked her, very matter of factly, about it one day – not wanting to make a mountain of what may have been a molehill.

Spoiler alert – it was not a molehill.

She adorably told me, “I don’t want to ever eat anything that once had a face.” I told her that it was her decision to make and that I was on her side. If she didn’t want to eat anything that once had a face, no one… and I mean no one… was ever going to make her.

I read up on protein,vegetarianism, health concerns AND benefits, etc. We became black bean burger experts and, truth be told, the whole family surely benefited from the increased veggies in the kitchen. I made certain then and I make certain now that anything I cook for her doesn’t contain any ingredients that… well… once had a face.

One of the biggest areas of concern (for me anyway as a cook) has been replacing chicken broth in the food I make for her. It adds SO MUCH FLAVOR! Store-bought vegetable broth simply cannot compare. That’s why I prefer to make my own vegetable stock to use for her dressing at Thanksgiving. She’s a huge, huge, huge fan of garlic and flavorful herbs, so I can add those in and give her the layers of flavor she loves.

And no faces.

The recipe below really isn’t a recipe as much as it is a technique because it’s so customizable. If you’re using a vegetable broth for soup or stew, you might want to leave out the sage and replace it with thyme or basil. However, for Thanksgiving stuffing, don’t dare leave out the sage.

While I’ve said (in the recipe below) to simmer for 30 minutes, I actually turn the heat down and simmer for longer. Why? I love for the kitchen to smell like Thanksgiving! Naturally, you can’t simmer too long, however, or your broth will cook away. The house will smell like Autumn Heaven, but you’ll be left with a tablespoon of broth.

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Homemade Vegetable Broth for Thanksgiving Dressing

Homemade Vegetable Broth for Thanksgiving Dressing

Ingredients

  • 1 large Sweet Onion
  • 2 cups Chopped Celery
  • Celery tops
  • 20 Baby Carrots (halved or left whole)
  • 9-10 Cloves Garlic, coarsely chopped
  • 2 Bay Leaves
  • Twig of Rosemary
  • Twig of Thyme
  • 3 Sage Leaves
  • 1 TBSP Extra Virgin Olive Oil
  • 1 Tsp Salt
  • 8 Cups Water

Instructions

  1. Clean and chop (coarsely) the vegetables.
  2. Heat EVOO in a soup pot.
  3. Add vegetables and herbs to the EVOO and cook over medium high heat for 10 minutes, stirring often.
  4. Add salt and water. Bring to a boil.
  5. Lower the heat and simmer for 30 minutes (uncovered).
  6. Strain and throw out (or eat!) the vegetables.
  7. Store your broth in the refrigerator until ready to use.

Vegetables for Vegetable Broth Vegetables for Vegetable Broth

The Beauty of Buddha Bowls (Perfect for Meatless Mondays)

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Buddha Bowl

When I had to give up gluten and wheat (health reasons), I became obsessed with “bowls” – simply putting food that I may have once put between bread into a bowl with various vegetables as costars. Sloppy Joes were no longer piled onto buns but were, rather, layered into bowls with onions, pickles, lettuce, tomatoes, and (when I’m feeling carb-tastic) fried potatoes.

Somewhere along the way “bowls” have become a really big deal nationwide – not just in my kitchen.

One of the biggest stars in the world of bowls right now is the simple, humble, and outrageously delicious Buddha Bowl.

I’ve heard “Buddha bowls” also referred to as glory or hippie bowls, but I like the name Buddha Bowl best. It just seems to fit.

Buddha Bowls are healthy, beautiful, VERY filling dishes that are made up of your choice of vegetables, beans, and a healthy grain (rice, quinoa…). The vegetables can be roasted, boiled, sauteed, or even raw. My personal preference is to have a combination of both cooked and raw. I’m not sure why, but it’s absolute perfection.

When I first made Buddha Bowls for my husband and I, I told him beforehand, “If you get hungry later, I’ll make you some bacon and eggs…” I honestly wasn’t sure how filling they’d be. Suffice to say, not an egg was cracked and the bacon was undisturbed. When we slowly got up from the table, we both agreed… they’re VERY filling!

While I didn’t do it in the meal pictured here, topping your Buddha Bowl with pumpkin seeds, sesame seeds, sunflower seeds, or chia seeds ups the looks as well as the nutrition and taste.

Some of my favorite ingredients for Buddha Bowls:

Avocados

Obviously this will fall under the “uncooked vegetables” category. Simply (but carefully) cut your avocado(s) into wedges, drizzle with lime juice, and lightly salt.

Zucchini “Noodles”

Zucchini noodles (made, of course, by spiralizing zucchinis) are nutritious and delicious, but if we’re being totally honest, when it comes to Buddha Bowls… well….I love them for their looks! I toss mine in raw, with just a splash of salt and a little lemon juice. You could, of course, cook them briefly but I like the texture of uncooked zucchini noodles.

If you don’t have a spiralizer, be sure to check produce sections. Many stores are now selling zucchini noodles.

Rice, Brown Rice, Quinoa, or Cauliflower Rice

The pictures shown have cauliflower rice but I’m just as crazy about the other grains named above. If you’ve never cooked with quinoa before, you honestly have to. It’s delicious and FUN. And who isn’t up for a little more FUN in the kitchen?!

If you aren’t keen on the idea of ricing your own cauliflower (even though it is easy peasy in a food processor – simply place chunks into the food processor and process until the cauliflower is the consistency of rice), check grocery stores. I’ve seen Cauliflower Rice sold in the produce sections of Meijer’s and Kroger. Cauliflower rice cooks easier than the others, which makes it an easier as well as healthier option.

Carrots

I like for my carrots to have a bit of bite to them, so I just boil them until they’re “fork tender.” As with most vegetables, I keep a fork right beside the stove. When the fork can pierce the vegetable without any resistance, I know we’re good to go. Overcooking vegetables leads to smooshieness, which is never good to the taste or eyes.

Roasted Radishes

  1. Preheat oven to 450 degrees. Line a baking sheet with parchment paper or foil.
  2. Cut radishes into halves. 
  3. Toss radishes in olive oil (about 1 TBS per bunch).
  4. Spread radishes onto prepared baking sheet and sprinkle with salt. Be sure they aren’t touching one another. 
  5. Roast (tossing every 5 minutes) for 15 to 20 minutes.

Roasted Broccoli

I use the same approach for broccoli as I do for radishes when roasting. In fact, I often roast them together.


Cucumbers

Raw… never cooked. I mean, why would you???

Squash

I had used up all of my crookneck squash for a meal the night before (fried, along with green tomatoes – it doesn’t get any more Southern or delicious), so there was no squash in the meal shown here. It is, ironically, one of my favorite Buddha Bowl guests, however. I love the color as much as the taste.

Spaghetti Squash is also fantastic in these bowls. My oldest daughter, Emily, and I could eat spaghetti squash 7 days a week. Whatever it is that it’s got, we’re wild about it!

Corn

Whether it’s boiled, roasted on the cob, then scraped off or roasted frozen corn (SO EASY!), like squash, corn adds great color and taste as well as texture to your Buddha Bowl.

Etc…

Chickpeas (raw, heated, or roasted), beets, shredded cabbage, black-eyed peas, black beans, wax beans, green peas (I like to use frozen peas for bowls and salads. I keep them in the freezer until right before I begin the meal. As we’ve established, however, I am uncommonly here for the crunch, so use your own preference as your guide.) The options are almost endless.

One tip, though, when using uncooked canned beans – drain them well and allow them to sit in the container before tossing them into the bowls. Same goes for cooked beans. Drain really, really well so they don’t bring their bath water with them!

As with most things, when it comes to cooking, it’s all about personalizing your meals to your family’s needs and likes. Make the bowls your own by adding your favorite vegetables and combinations. I read where a woman once ALWAYS (not usually… ALWAYS) paired frozen peas and beets in her Buddha Bowls. Me? I’d never go down that particular road… but it’s her vehicle, she’s free to drive it where she chooses!

When I first saw her pics, I thought, “Ummm…. not… sure… about… that…” but then I thought about it and I realized that she was to be commended. She was adding her own twist, creativity, and personality to her bowls and THAT is the whole idea.

One final tip: When it comes to planning your meals – whether they’re casseroles, salads, soups, side dishes, or bowls – do a little research into the health benefits of vegetables. Each one wields its own superpowers. If you combine several different “powers,” you’ll have yourself an especially powerful meal!

Buddha Bowl

EASY Mashed Chipotle Sweet Potatoes (Using Canned Yams Makes it as Simple as Possible)

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Mashed Chipotle Sweet Potatoes 3

There are quite a few “staples” I keep in the kitchen at all times. Make that AT ALL TIMES – all caps because running out of them would make send me NERVOUS. Obviously salt, pepper, garlic, olive oil, lime juice, lemon juice, miniature peppers, Italian herbs, bacon, white wine vinegar, eggs, butter, and honey make the list. But a few things may not seem quite as obvious: chipotle peppers in adobo, orange marmalade, Classico brand pesto, smoked gouda cheese, Tamari sauce, and Worcestershire Sauce to name a few. Each, in various situations, add depths of flavor that rock my world.

Take chipotle peppers in adobo sauce, for example – the smoky flavor is just addictive as far as I’m concerned. You have to, obviously, go easy with the peppers because they do pack a whallop.

But OH! How I love that whallop!

I’ve found that the adobo sauce can be paired with countless foods. It plays beautifully with just about anything you introduce it to, but one of my favorite ways to us it is with one of my favorite foods in the world – sweet potatoes. By the way, did you know that all so-called “yams” are in fact sweet potatoes? Whatever you choose to call them, they’re out of this world delicious.

Here’s the amazing thing, even if you aren’t as in love with sweet potatoes as I am, Mashed Chipotle Sweet Potatoes will knock your socks off. Trust me.

The fact that this recipe uses canned yams makes it faster AND easier, and who doesn’t appreciate that?

{Recipe Below}

Yams and Chipotles in Adobo Sauce

There really isn’t enough to this dish to warrant calling it a recipe, so I’ll just walk you through the process.  If you think you’ll require more (or less) mashed sweet potatoes, adjust the number of cans and butter accordingly.

I use either two large cans of Bruce’s Yams (40 oz) or one large Bruce’s Yams can and two 15 oz yams cans. The exact measurements, here, isn’t terribly important. A few ounces here or there isn’t going to ruin your day.

One thing I’m a sticler about, however, is my Chipotles in Adobo Sauce. I always use the same brand – La Costena. I love it so much I wouldn’t even glance at another brand.

Place your cans of undrained sweet potatoes in a large pan. Add three of the chipotle peppers to the pan and simmer on low. You could, of course, crank up the heat and cut your time in half, but letting them simmer for about 30 minutes on low gives the chipotles time to flavor the sweet potatoes. Smells pretty amazing, too.

When you’re ready to mash the potatoes, drain and remove the peppers. Place hot, drained sweet potatoes in a bowl and add 1-1/4 sticks of butter (if using unsalted butter, add a little Kosher salt at this point) and 2 TBS of the crazy delicious adobo sauce.

Note: Start with 1 TBS, then taste. Some people are more sensitive to heat than others and 1 TBS is about their limit. IF you can take the heat, go ahead and add the second TBS. If, after tasting it at this point, you want even more…. add more. Go for broke!

I also finely chop up a little bit of one of the chipotles to add to the bowl as well. Again, take it easy – these guys are spirited,

Use a potato masher and mash the potatoes until you achieve the consistency you love.

This makes an absolutely delicious and easy side dish for chicken, pork, steak… you name it. In fact, it has so much flavor and depth, it’s ideal for Meatless meals.

Mashed Chipotle Sweet Potatoes

Tandoor Chef Frozen Meals: Flavorful Gluten-Free Options

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Tandoor Chef

I’ve written a Tandoor Chef frozen meals review on the food blog in the past. They are intensely flavorful and completely unforgettable… in a good way.  While I love to cook, when it comes to lunches, I like them fast and easy. As someone who works from home, I only have a certain number of productive “desk hours” each day, so I prefer a quick lunch that only spends a few of these precious minutes. If I’m the only one having lunch, in fact, I usually bring it to my desk with me and keep on keeping on.

Needless to say, I always have my favorite frozen meals on hand. Along with a small salad (you know how obsessed I am with salads), they make a quick, easy, and downright delicious lunch.

Tandoor Chef has a wide range of frozen meals, including vegetarian and gluten-free options. I’m having trouble finding many of the gluten-free options in my area, unfortunately, but anytime my husband and I visit surrounding cities or states, I always keep my eyes out for ones I haven’t tried.  I hoped to find a new variety to review in this post but it’s much easier said than done!

As it is, I will simply point you to a page listing (with pictures) Tandoor Chef’s Gluten-Free Meals. As soon as I find one I have yet to review, I’ll let you know all about it!

In addition to gluten-free options, Tandoor Chef also has vegetarian and vegan entrees. They also have a recipes section I think you’ll love.

Tandoor Chef can be bought on Amazon… if it comes to that, that’s what I’ll do. I just noticed they carry a lot of the entrees my grocery stores don’t!


CedarLane Cauliflower Pilaf Review

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CedarLane Cauliflower Pilaf Review
I frequently write about CedarLane foods on Get Cooking.

Why?

I frequently eat CedarLane foods in my kitchen.

 

Simple as that – delicious as that. The CedarLane Roasted Chile Relleno and CedarLane Sweet Corn (and vegetable) Tamales are a few of my grocery staples. I buy them each and every week.. to the tune of two at a time.

I spend a lot of money on CedarLane, if we’re being honest – but I can’t help myself, nor would I want to. They’re simply among the most flavorful, delicious, and healthiest frozen foods out there – whether (always, like me) you’re looking for gluten-free food or (sometimes, like me) looking for vegetarian meals. If you’re a gluten-free vegetarian… allow me to introduce you to your new best friend.

CedarLane recently told me about a new product they’ve come up with, Cauliflower Pilaf – and, just as I was about to head off to the store to look for it, they said they’d seen me one to sample.

Even sweeter!

CedarLane Cauliflower Pilaf Review
When the CedarLane Cauliflower Pilaf arrived, I made a huge Chef Salad to go with it for supper. Why wait, right? I was not in the least bit surprised to discover that it was FULL of vegetables and flavor.

A favorite combination, if I ever had one. CedarLane GETS (as well as it’s ever been gotten) that flavor matters. If a vegetarian or gluten-free or ANY meal for that matters is to be taken seriously, it has to taste good. The flavor has to be there. CedarLane packs an unreal amount of flavor into everything they make – including this exciting new Cauliflower Pilaf.

Not only do I strongly appreciate and enjoy the flavors CedarLane provides in every bite, I love that they put vegetables in the center of the stage. We all know that for optimum health, we need to eat an optimum amount of vegetables. When’s the last time a doctor, nurse, or nutritionist said, “Be sure you don’t eat too many vegetables.” or “You might want to cut back on your Cauliflower and carrots.”

The fact that CedarLane allows you to have nutritious, filling, delicious, AND flavorful (seriously, seriously flavorful and delicious) in such a quick and easy manner is nothing short of perfection.  While I, most of the time, enjoy CedarLane’s foods for lunch, I often invite them for supper as well.

For Example…

  • The Cauliflower Pilaf was absolutely delicious served with a salad, but it’d also be a healthy side for grilled chicken, hamburgers, meatloaf, steaks…. absolutely anything that could be accented with a delicious, wholesome, and filling side dish.
  • The Roasted Chile Relleno begs to be served on “Taco Night.” Simply buy two boxes and heat them up – just don’t blame me when they steal the the show from your tacos. They do that. Seriously, these are out of this world – I could drink the sauce, it’s so darn good.
  • The Sweet Corn Tamales (fun to make, funner to eat) and Vegetable Tamales are ridiculously delicious. I top them with mild Salsa Verde (Herdez is my favorite brand) and serve them with salads (yes, I am a salad fiend) or tomato soup when having them for dinner.

I, personally, haven’t seen the CedarLane Cauliflower Pilaf in stores yet, but trust me, I’m looking! It is fantastic – I love the thought of having a side that’s so vegetable-licious. When it comes to veggies, he more, the better, and CedarLane has found a clever way to up the ante.

CedarLane Cauliflower Pilaf Review
Other CedarLane Reviews on Get Cooking!

CedarLane Roasted Chile Relleno (personal obsession #1)

CedarLane Sweet Corn Tamales (personal obsession #2)

CedarLane Breakfast Omelettes  (so easy… so good!)

CedarLane Roasted Chile Relleno

Health Benefits of Kale Plus a Few Ways to Enjoy it for Breakfast

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Fried Egg and Kale

I love kale. Love, love, love kale. In fact if I’d had a son in addition to my three beautiful daughters, I’m pretty sure his name may have been Kale. Kale Michael – wonderful name. At this point in the game, however, I’ll just file it away for a future cat.

We’ve already determined on the food blog that I’m a salad junkie, so it won’t come as a great surprise when I tell you that I add kale to salads on the regular. Not only does it taste fantastic, it looks gorgeous when chopped into ribbons AND it ups the salads nutritional value. More about that in a minute.

Soups and stews are other favorite kale destinations. Be sure to throw it in as late as possible to keep it more green than gray.  Then again, there’s also the yummy and strangely addictive “Kale Chips” – in fact, I’d love a big plate of them right about now.

When it comes to breakfast or brunch, anyone and everyone knows that kale makes a great smoothie ingredient. I have to admit, for green smoothies, I actually prefer spinach BUT kale is perfectly delicious too.

My favorite way to enjoy kale for breakfast, however, is like so…

  • Fry an egg (Sunny Side Up or Over-Easy) in a little butter and olive oil – then, after the egg begins to slightly set, add in some torn kale. Spinach is also great like this, but this is Kale’s spotlight and Popeye’s favorite has already intruded once as it is.
  • Add a little sea salt to the kale and YUM. The combo of egg and kale is phenomenal.

Health Benefits of Kale

Kale is low in calories, so it’s a great way to “bulk up” a salad (or omelet, stew, smoothie…) without adding substantial calories – and without adding any extra fat. With only 36 calories in a cup of kale, it’s just a really great way to add fiber without a lot of calories.

Kale is high in both iron and Vitamin K. In fact, per calorie, kale has more iron than beef. Eating diets high in Vitamin K can help protect you against various cancers – yet most of us aren’t getting enough K in our diets. Kale’s a great way to take care of that oversight. Kale also has antioxidants, which also protect against various diseases (including cancer).

Just one cup of kale boasts 10% of the RDA of omega-3 fatty acids. These guys are known for protecting us against arthritis, asthma and a whole slew of other diseases.

What’s More…

  • Kale is known to help lower your cholesterol, which can lower your chances of heart disease.
  • Kale is high in Vitamin C. Kale is higher in vitamin C than most vegetables. It actually has about 4.5 times as much Vitamin C as spinach. Sorry, Popeye.
  • It’s high in Vitamin A.
  • It’s a fairly good source of magnesium, a mineral most of us don’t get enough of. Given that getting plenty of magnesium can protect against type 2 diabetes and heart disease, we should all make sure we get magnesium from as many food sources as possible. High magnesium foods include dark leafy greens, avocados, nuts, seeds, fish, beans, whole grains, yogurt, bananas, dried fruit, and dark chocolate – which are all out of this world delicious, so upping our magnesium should be easy and enjoyable.
  • Kale is even high in calcium – per calorie, higher even than milk.


Click here to read more about Kale and it’s many health benefits from Dr. Axe.

Also See:
Chickpeas, Kale, and Garlic Salad
Spicy, Cheesy Kale Chips

What are the Benefits of Kale and Can You Eat Too Much

Fried Egg and Kale

Spiralizers: Vegetables with a Healthy Twist

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What’s an easy way to inject some excitement into a plate of vegetables? Is there a fun, fresh way to eat your 5 a day? How do you create quicker and healthier versions of carb heavy dishes? Simple. All you need is the latest kitchen gadget: a vegetable spiralizer.

Originally a Japanese invention, a spiralizer is a razor sharp cutting device that produces beautifully thin ribbons of vegetables. Obviously, you could use any old julienne peeler to achieve a similar result, but spiralizers are much more appealing and straightforward to use, and they’re all the rage.

How does it work?

Getting to grips with a spiralizer is really not rocket science. Essentially, the little gadget holds a peeled raw vegetable in place, then turns it to cut in spirals. There are currently three types of spiralizers on the market – handheld, horizontal and vertical hold – and they all follow the same basic process.

A handheld spiralizer is a bit like a large pencil sharpener; it’s hard work and will only take small sized vegetables up to 5cm diameter, but is perfectly adequate for processing small amounts. This video shows you how.

Horizontal spiralizers can take bigger vegetables as is shown here but sometimes the mechanism can make it difficult to hold them in place securely as you turn the handle. With a vertical hold spiralizer, the vegetable sits on top of the blade, exerting downward pressure as you cut, as demonstrated in this short video.

Which vegetables are best for spiralizing?

Given the fact that your piece of fruit or veg will need to be held in place and withstand the pressure of the spiralizing action, firm textured produce and root vegetables are best – but that’s probably the only real limitation of what the spiralizer can be used for. Celeriac, sweet potatoes, cucumber, butternut squash, courgettes, carrots, apples and pears are all great to experiment with.

You can use the device to make fresh and visually appealing salads, adding curly carrots to homemade coleslaw, slicing radish for sushi or replacing pasta and noodles with low carb alternatives. Let your kitchen creativity run free and see what you can come up with. Here, Dakota Murphey who consulted UK Cook Shop for a few simple ideas and recipes to get you started:

Quick Courgetti Bolognese

2 medium sized courgettes
Olive oil
Salt and pepper to season
Bolognese sauce (or pesto sauce)

Use the thin noodle attachment to create long swirls of ‘courgetti’. Heat the oil in a deep frying pan over a medium heat, then stir in courgette ribbons and fry for 1 minute. Cover with boiling water and cook for 5 minutes until the courgettes are soft. Season with salt and pepper and serve with a Bolognese sauce. Alternatively, omit the Bolognese sauce and stir in a spoonful of pesto sauce instead.

Apple, Goats Cheese and Rocket Salad

1 bag of rocket leaves
1 apple (Granny Smith) per person
Crumbled goats cheese
Dried cranberries
Pine nuts
Vinaigrette dressing

Mix dried cranberries and rocket with a pinch of salt in a salad bowl. Use the thick blade to spiralize the apples and add them to the bowl. Top your salad with pine nuts and goats cheese and service with the dressing.

Terriyaki Carrots (serves 2)

1 large carrot
1 heaped teaspoon of freshly grated ginger
2 spring onions, finely chopped
Toasted sesame seeds
Terriyaki sauce: 1 tablespoon rice vinegar, 1 teaspoon soy sauce, 1 teaspoon rice wine or mirin
Sesame oil for frying

Spiralize the carrot using a thin blade and trim the strips if necessary, then combine all the ingredients in a large bowl. Fry in a hot wok for a couple of minutes and serve immediately.

Sweet Potato Curly Fries

1 large sweet potato
Olive oil
Sea salt
Paprika or rosemary (optional)

Preheat the oven to 200C and line a baking sheet with foil. Peel the sweet potato and use the thicker blade setting to create sweet potato curls. Drizzle in olive oil and toss until everything is well coated. Spread evenly across the baking tray and bake for 20 minutes. Serve straight away, sprinkled with salt and herbs/spices.

Raw Beetroot and Sweet Potato Salad

2 large sweet potatoes
3 beetroots
4 spring onions
toasted pumpkin seeds
Garlic vinaigrette dressing

Peel the sweet potatoes and beetroot and spiralizer into long curly strips, cutting them to manageable lengths if necessary. Mix together in a large bowl and top with chopped spring onion and pumpkin seeds, then serve with a garlic vinaigrette.

Zucchini Pasta

Balsamic-Drizzled Tomato, Mozzarella, and Basil “Salad”

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Rachael Ray Balsamic Drizzle

I’m over the foodie moon in love with Rachael Ray’s Balsamic Drizzle (Balsamic Reduction). It’s HEAVENLY on chicken but my favorite way to use it is shown here: a Balsamic-Drizzled Tomato, Mozzarella, and Basil Appetizer that is beautifully delicious (and deliciously beautiful) with pasta, pizza, or even on its own.  It even makes a delicious (and filling) lunch all by itself.

One of the coolest things about this appetizer/lunch is it needs no recipe. It’s kind of refreshing to break away from “exacts” every now and then, isn’t it?

For this Balsamic-Drizzled Tomato, Mozzarella, and Basil Appetizer, simply round up your ingredients:

Fresh Mozzarella

Layer your basil on the plate or platter, then arrange the tomato slices and slices of Mozzarella on top. Drizzle the entire production with the Balsamic Drizzle. This beauty makes a perfect appetizer, quick lunch, OR a replacement for tossed salad with pasta or pizza.

Balsamic Vinegar Drizzled Tomato, Mozzarella, and Basil Appetizer


4 Easy and Nutritious Vegetarian Baby Meals

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Babies develop at such a fast pace, sometimes it’s hard to keep up. But once your little one is old enough to enjoy solid foods, you can have fun letting him or her experiment with different flavours and textures, starting with pureed vegetables, fruit, and cereals such as baby rice.

All babies start off as vegetarians until you decide they are ready for a first taste of chicken of fish. At this point in their development, it’s all about learning new flavours and textures – eating is a multisensory experience!

However, if you have decided to bring you baby up on a meat free diet, there’s no reason at all that your son or daughter needs to miss out on any key nutrients, just so long as you make sure s/he eats a varied, balanced diet. Here are 4 vegetarian baby recipes you may like to try.

Broccoli & Cauliflower Cheese
(from 7 months)

Ingredients:
100g broccoli
100g cauliflower
100g potato
200ml milk
50g cheddar cheese, grated
1 pinch black pepper

Prepare the vegetables: peel and cube potatoes, cut broccoli and cauliflower into florets. Place vegetables in a saucepan with the milk, then simmer for about 10 minutes until tender. Remove from the heat and add cheese and pepper until melted.

Sweet Potato & Lentils
(from 7 months)

Ingredients:
200g split red lentils
½ sweet potato
1 carrot
½ leek

Prepare the vegetables: dice the potato and the carrot, slice the leek. Place the vegetables in a pan with the lentils and 300ml water and simmer for about 1/2 hour until everything is tender. Add more water if necessary. Puree or blend until smooth and serve.

Pasta & Veggie Sauce
(from 10 months)

Ingredients:

1 onion
1 carrot
1 courgette
1 red pepper
100g mushrooms
400g tomatoes (canned)
2 tbsp olive oil
1 pinch oregano
200g pasta (fusilli, penne)

Prepare the vegetables: finely chop onion, carrot, pepper and mushrooms. In a large saucepan, fry the onion in the oil over a medium heat for 3-5 minutes until it turns glassy, then add carrot and fry for another 5 minutes. Add the rest of the vegetables and cook for another 5 minutes. Now add the tin of tomatoes and oregano. Bring to the boil, then reduce the heat and simmer for 10 minutes until the vegetables are tender. Stir into perfectly cooked pasta and serve warm, but not too hot.

Oatcakes & Veggie Dips
(from 11 months)

Pumpkin Dip:
250g cream cheese
½ butternut squash
½ red pepper
1 tsp tomato puree
½ tsp olive oil

Cut the squash into cubes and put into a roasting tin with the red pepper, then bake for 20 minutes in a hot oven (220C) until soft. When cooled, peel off the skins and chop finely. Put in a blender with the cheese, tomato and oil and blend until smooth. Serve with plain oatcakes.

Avocado Dip:
250g cream cheese
½ avocado
2 tpsp cooked, mashed peas
Mint to taste (optional)

Whisk all ingredients together until smooth, then serve with plain oatcakes.

Article provided by Mike James, an independent content writer working together with Harmony at Home, the nanny and childcare specialists.