Black grape green thickie

Green thickies are a great way to feel full and get lots of nutrition in one go. Also ideal on the go if taken in a flask/container like I do sometimes. See Green Thickies for more information. I based my thickie on the basic green thickie recipe guide on this page.



To serve one.

1 cup koko coconut milk
1 cup kale
1 banana
1 cup black grapes
1/2 cup oats
1 tbsp flax seeds
1/4 cup dates

Blend the kale and soya milk first and then blend the rest of the ingredients. This recipe wasn't as thick as thickies normally are, due to the water content of the grapes. Also wasn't green due to the lovely red colour of the grapes.

CRON-O-Meter

I used CRON-O-Meter to track my food intake on yesterday. Once I had entered my breakfast green thickie and my homemade bean and salad sandwich I was very much pretty on schedule for the whole day. The nutrients clearly lacking (apart from Iodine which I take a supplement for as I don't really use iodized salt or seaweed) was vitamin B5 and potassium. I knew bananas was a good potassium source so added in a banana snack and then went on to look at what else I could use in my evening meal to get the required nutrients. I had already decided I was having tofu with sweet potato and vegetables, but this was just a rough outline at this stage.

So high sources of B5 are:

bran (rice and wheat), sunflower seeds, mushrooms, sundried tomatoes and avocados. Other sources are sweet potato, cannelini beans, sweetcorn and peas.

and highest sources of potassium are:

white beans, green leafy veg, baked potatoes with skin, dried apricots, baked acorn squash, avocado, mushrooms and bananas. Other potassium rich foods are dried herbs, sun dried tomato, cocoa, dark chocolate, paprika and chili powder, yeast extract, molasses, rice bran, dry roasted soybeans, seaweed, pistachios, chestnuts, almonds, cashews, walnuts, pumpkin seeds, sunflower seeds, watermelon seeds, coconut water, orange juice, raw brussel sprouts, palm hearts, dried figs and dates.

So lots of things I eat anyway, it was just a matter of looking what I had in and creating my dinner meal based around them. So my tofu scramble ended up with apricots, chili powder, mixed herbs, kale, brocoli, almond butter and a sprinkle of flax seed on top. Recipe will be posted next week of not sooner.

Due to playing with what I needed to complete the day knowing what I had had for breakfast and made for my lunch I ended up going over in calories for the day. I plan to play with this more and get the calories down whilst keeping the nutrients high.

My nutrients was for Tuesday 30th July
Water 100%
Protein 237% (with the amino acides ranging form 140% - 379%)
Vitamins
B1 - 228%
B2 - 238%
B3 - 236%
B5  - 101%
B12 - 364%
Folate - 148%
A - 331%
C - 403%
D - 161%
E - 166%
K - 468% - way over, maybe too much, will have to look into this
Minerals
Calcium - 244%
Copper - 507%
Iron - 175%
Magnesium 242%-
Manganese - 712% - way over, maybe too much, will have to look into this
Phosphorus - 286%
Potassium - 122%
Selenium - 392%
Sodium - 92% - the only one not to meet 100%
Zinc - 197%

Strawberry Rhubarb pie green thickie

Tried this today for breakfast and it was delish!!  I didn't know you could eat rhubarb raw, its just the leaves your not suppose to eat.

http://www.greenthickies.com/strawberry-rhubarb-pie-smoothie/

I used 1 cup soya milk and 1 cup water, as I had pre frozen my spinich with 1 cup water. I also used walnuts instead of pecans. Very yummy. Another for lunch later!


Blackberry and Mint Thickie

Went to the co-op last night and got some giant blackberries reduced. About 3 times the size of the ones you see growing wild. However these are nice and sweet, rather than tart. So I looked on the green thickies site this morning for inspiration and found this blackberry thickie which looked quite nice, but I didn't have any basil. So was wondering if I could use mint as I have it growing and as I was pondering this thought I was looking through the daily recipes I received and there was one for blackberry and mint fruit leather, so my answer came to me and I did a version of the blackberry thickie from green thickies using mint instead of basil and as I only had 1 cup of blackberries, I added in a apple, as I know apples go well with blackberries.


This is my slightly different version to serve one.

1 cup water
1/2 cup mint leaves
1 tbsp ground almonds
1 tbsp ground flax seed
1 tsp vanilla extract
1/4 cup raisins
1/2 cup oats
1 cup blackberries
1 apple

Blend the ingredients in the order listed and serve.



Christmas Overnight Oats

Overnight Oats weekly recipe - week 3


After my success with a carrot cake overnight oats, I was thinking along the lines of Christmas pudding, mince pies and Christmas cake. These all have in common mixed dried fruit and spices, so I thought this would be a good theme. I just used raisins in mine, but dried fruit with mixed peel would be more Christmassy. So the dried fruit and spices represent the cake, the wild cherries I used represent the glace cherries, the apricots represent the apricot jam, the ground almonds represent the marzipan and the coconut cream represent the icing!

Put in a dish
3/4 cup oats
1 1/2 tsp flax seed
1/2 tsp mixed spice
1/4 tsp cinnamon
1 cup soya milk
2 tbsp ground almonds
2 dried apricots, chopped
3 tbsp raisins (or mixed fruit with or without peel)

Mix and leave in fridge overnight

In the morning add toppings to suit.

6 cherries, pitted and halved (I used wild cherries, but fresh or frozen (defrosted) would be ok)
a sprinkle of dessciated coconut
2 tsp coconut cream (coconut milk put in fridge to thicken - this separates the coconut solids from the water. This can then be served as coconut cream. I just drink the water)

Serve either cold or warm up in the microwave to serve.

Other options I fancy trying

adding some nuts such as walnuts, pecans, macadamia nuts, chopped hazelnuts,cashews
adding other fruit such as pineapple pieces or a chopped apple
using other milks such as almond, vanilla soya milk, hazelnut or coconut milks

Will definitely do this one again and try some of the variations. I may even have it for a dessert or snack if I half the recipe.

I plan to do a new overnight oats post every week. Probably on Thursday or Friday mornings, so please follow my blog if you want to get new overnight oats breakfast ideas. My other overnight oats recipes.


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Cucumber, Apple and Onion salad


1/4 cucumber, chopped
1 apple, cored and chopped
1/2 small onion, chopped
3 leaves fresh mint, torn up
2 tsp lemon juice.

After chopping ingredients, mix all together and serve.  Serves 1-2 as part of a large salad.

Another version of courgette houmous

I came across this recipe and wanted to make a version of my own based on it and with less tahini (as I don't like it!)

My first attempt is here and I did like that, but still too much tahini taste for me. I guess I could of just missed it out, but I reduced it again and slightly changed the quantities and ingredients.

My second version.

1 courgette, chopped
1/4 cup lemon juice
1 ½ tsp cumin
1 tbsp tahini
1 tbsp rapeseed oil
2 tbsp cashew butter
2 slices bread

Whizz together and serve. I would only use 1 slice of bread and then if you need to thicken it more, add the other. If by any chance you make it too thick, add a drop more oil.

I prefer this version to the first, but I think next time, as I like playing with recipes, I will miss the tahini out altogether and use more nut butter and see how it turns out!





Pimp my houmous

Houmous is so easily available nowadays and it also comes in different flavours, but why not try pimping your houmous and coming up with many flavour combinations. Use the shop bought flavours as inspiration or why not just look in your cupboards and see what sauces etc you have that may work. Try a small amount first incase it just doesn't work.

Try adding to your basic shop bought or homemade houmous any of these ingredients to make new flavours of houmous.

Artichokes
Artichoke and spinach
Avocado and tomato
Beetroot (beets) - roasted, raw, cooked or pickled
Broad beans and asparagus
Chilli flakes and garlic for a spicy one
Cumin and garam masala
Curry powder
Different herbs
Fennel and lemon
Mango salsa and tomato or avocado
Pesto
Pizza style - crushed dried red pepper, tomato puree, nutritional yeast and basil
Roasted peppers
Roasted vegetable
Seeded jalapeno pepper for a houmous with a kick!
Smoked paprika
Soaked dates and cayenne pepper
Spices such as cumin, coriander and tarragon
Sun dried tomatoes
Tomato and basil
Tomato paste or sun dried tomato paste
Tomato salsa

Think of different flavours around the world and make versions inspired my different regions, such as a pizza one for Italy, a curry one for India, a Morocan spiced one. Or why not add chunks of food such as falafels for a middle eastern theme.

If making your own try different beans such as black beans, broad beans, cannellini beans
also try replacing the tahini with a nut butter such as almond butter.



Chocolate Squares



Saw this recipe on a couple of blog hops this week and just had to a version of it. I had a reason to make some for work and this picture is how they turned out. I didn't add the top chocolate layer as I'm not eating chocolate and didn't have enough oil to make chocolate.

I didn't have quite enough coconut milk, but just used a bit more coconut oil and they turned out yummy. One girl from work, picked up a second as soon as she had eaten the first and say they certainly hit the spot! I was pleased to say, everyone liked them. So thanks to sweetlyraw.com for coming up with these. 

This is my slight variation, as I used different quantities, desiccated coconut instead of coconut flour and ground almonds instead of almond flour (or perhaps its the same thing). See sweetly raw for instructions, this is what I used to make there very yummy desserts, of which I restricted myself to only two, but could of easily eaten them all. I cut them small and made 16.

I used 
Ground almonds instead of almond flour
Unsweetened desiccated coconut instead of coconut flour
it took 3tsp of water for me, but that's perhaps because of the different ingredients

I only used 165ml of coconut milk, as that's the size can I had, so added 2 extra tbsp. of coconut oil

It took a 250g bag plus 4 dates to make this and almost a bag of ground almonds, so wasn't cheap, around £5, but lovely as a special treat if you can afford it. 



Beetroot Houmous

I added beetroot to houmous and mixed in to make beetroot (beet) houmous

When I made this one, I used 1/4 tub houmous, and then added 1 slice of raw chopped beetroot (wash and peel first) and mixed in. This make a lumpy houmous that is very pink! This is enough for 1-2 sandwiches depending on how thick you want it.

I then served with salad and sprouted mung beans and peppers on wholewheat bread to make a delicious sandwich.
There are several ways to make beetroot houmous as you can use it raw, cooked, picked or roasted. If you are making your own houmous you would just blend it in, but I like to just chop and add in to ready make houmous to make it easier. You might find this surprising as I make a lot of different sandwich fillings and I am writing a vegan sandwich book. But the simple fact is I prefer shop bought to home made and also I didn't want to include a recipe in my book for houmous as its so easy to buy, but I did want to include a pimping your own houmous ideas section, so hence I have been trying a few from my list. Plan to publish this article tomorrow.








Pesto Houmous

I add vegan pesto to houmous and mixed in to make pesto houmous

When I made this one, I used 1/4 tub houmous, and then added 1 tsp pesto and mix. This is enough for 1-2 sandwiches depending on how thick you want it.

I then served with salad and sprouted pulses and cucumber on wholewheat bread to make a delicious sandwich

More on pimping your own houmous soon, with a full article with lots of ideas.

Raspberry Swiss Chard Thickie

Green thickies are a great way to feel full and get lots of nutrition in one go. Also ideal on the go if taken in a flask/drinks container like I sometimes do. See Green Thickies for more information. I usually base my thickies on the basic green thickie recipe guide on this page.

Raspberry swiss chard (beet greens) thickie
Serves 2

1 cup swiss chard (beet greens including stalk from one beetroot)
2/3 cup water
1 1/3 cup soya milk
1 banana
1 punnet raspberries
3 tbsp ground flaxseed
1/4 cup raisins


Blend the greens and water/soya milk first and then the rest of the ingredients one at a time until all blended. If you find the greens overtake the raspberries, you can add some stevia to sweeten. This is what I did, but please visit Green Thickies for more information and recipes. This makes slightly under 1 litre and serves 2. I am having this for breakfast today and saving the other one until tomorrow.

I added 3tbsp of ground flaxseed to cover the 2 days requirment for omega 3's. I know won't need to sprinkle any flax on any other meals today or tomorrow as its all covered in my breakfast thickie.

Nectarine and Strawberry Green Thickie

Green thickies are a great way to feel full and get lots of nutrition in one go. Also ideal on the go if taken in a flask/drinks container like I sometimes do. See Green Thickies for more information. I usually base my thickies on the basic green thickie recipe guide on this page.

Nectarine and strawberry green thickie

1 cup kale
1/4 cup water
3/4 cup soya milk
3 strawberries
2 nectarines
1 1/2 tbsp ground flaxseed
1/8 - 1/4 cup dates

Blend the kale and soya milk first and then the rest of the ingredients one at a time until all blended. This is what I did, but please visit Green Thickies for more information and recipes. This makes 1 servings which is a mug and a half.


I still had 1 1/2 tbsp ground flaxseed  (which I normally put in for 2 servings) even though it was one serving, rather than two today. This is the daily requirement to get omega 3. As I didn't plan to have any flax in my sandwich or on my salad, I chose to have the daily amount in my breakfast.

Carrot and Apple Salad


25g raisins
boiling water to cover
1 carrot
1 apple
25 ml orange juice
4 leaves fresh mint.

Put the raisins in a small bowl and cover with the boiling water to soften. Leave for 10 minutes, then drain. Grate the carrot and add to the raisins. Grate or chop the apple and add to the mixture. Chop the mint and add to the mixture with the orange juice. Chill to serve. Enjoy.

I am currently revising a salad cookzine I did about 10 years ago. It features many salad bar style salads. When revised it will be released as a ebook and a paper copy. This salad is from the book.

Strawberry green thickie

Green thickies are a great way to feel full and get lots of nutrition in one go. Also ideal on the go if taken in a flask/drinks container like I sometimes do. See Green Thickies for more information. I usually base my thickies on the basic green thickie recipe guide on this page.

Strawberry green thickie

2 cups kale
2 cups soya milk
1 cup strawberries
1 banana
1/4 cup flaked almonds
1 1/2 tbsp ground flaxseed
1/4 cup dates

Blend the kale and soya milk first and then the rest of the ingredients one at a time until all blended. This is what I did, but please visit Green Thickies for more information and recipes. This makes 2 servings (breakfast and lunch). If it becomes too thick just dilute down with water.


Tomato houmous

I add tomato puree to houmous and mix in. I then add in chopped cherry tomatoes.

When I made this one, I used 1/3 tub houmous, and then added tomato puree to equal about a 1/3 of the houmous and added 3 cherry tomatoes.

I then served with salad and sprouted pulses and alfalfa on wholewheat bread to make a delicious sandwich

More on pimping your own houmous next week, with a full article with lots of ideas.

Artichoke houmous

Artichoke houmous can be made by adding chopped artichoke quarters to shop bought or homemade houmous. I added 4 artichoke quarters to half a tub of houmous.



More on pimping your own houmous next week, with a full article with lots of ideas.

Blueberry green thickie

Green thickies are a great way to feel full and get lots of nutrition in one go. Also ideal on the go if taken in a flask/drinks container like I sometimes do. See Green Thickies for more information. I usually base my thickies on the basic green thickie recipe guide on this page.


2 1/2 cups fortified soya milk
2 cups kale
1 cup frozen blueberries
1/2 avocado
1 banana
1 cup oats
1 1/2 tbsp ground flax seed
1/4 cup dates


Blend the kale and soya milk first and then the rest of the ingredients one at a time until all blended. This is what I did, but please visit Green Thickies for more information and recipes. This makes 1 - 2  servings.

I had two mug fulls for breakfast, the second mug full I diluted with water as it had thickened. The rest I had diluted down with water as a mid morning drink.

Apple and Avocado green thickie

Green thickies are a great way to feel full and get lots of nutrition in one go. Also ideal on the go if taken in a flask/drinks container like I sometimes do. See Green Thickies for more information. I usually base my thickies on the basic green thickie recipe guide on this page.


2 cups fortified soya milk
2 cups kale
1 apple, core removed (although I could of used everything apart from the stalk)
1 avocado
1/2 cup oats
1/4 cup flaked almonds
1/4 cup dates
a sachet of stevia
I thinned it down with a little more soya milk as I was taking a flask and it tends to thicken if made in advance.


Blend the kale and soya milk first and then the rest of the ingredients one at a time until all blended. This is what I did, but please visit Green Thickies for more information and recipes. This makes 1 - 1 1/2  servings.

I filled my flask just over 2/3 full and topped up with soya milk for my lunch and had the rest as a mid morning snack.

Carrot cake overnight oats

Overnight Oats weekly recipe - week 2

Was looking at the list of overnight oats on buzzfeed and saw there was one for carrot cake overnight oats. However I was disappointed to see it was overnight oats with 1/2 carrot cake muffin on the top. So I set about making a carrot cake overnight oats and it was delicious. I have now made two versions one with added cashews to the soaking mixture. The top one I served with flaked almonds and ready to eat apricots and second one I served with banana and coconut.

Not the best of pictures, but it was very yummy. As you can see I like to add extra milk and make mine very milky, this of course is optional. This is what I did.

Put in a dish
1/2 cup oats
1 1/2 tsp flax seed
1/2 tsp mixed spice
1 cup soya milk
1 small carrot grated
1 tbsp sweet freedom
2 tbsp raisins
1 - 2 tbsp cashews (optional)

Mix and leave in fridge overnight

In the morning I add extra soya milk and top which toppings to suit. I have tried banana and coconut and flaked almonds and ready to eat apricots. Serve either cold or warm up in the microwave to serve.

Other options I fancy trying

adding some nuts such as walnuts, pecans, macadamia nuts, chopped hazelnuts,cashews
adding other fruit such as pineapple pieces or a chopped apple
using other milks such as almond, vanilla soya milk, hazelnut or coconut milks

Will definitely do this one again and try some of the variations. I may even have it for a dessert or snack if I half the recipe. I think walnuts would make it more carrot cake like, but as I didnt' have any I used cashews.

Another overnight oats recipe I've done since this one is a Christmas style overnight oats and there will be more to come. I plan to do a new overnight oats every week, probably to be posted on a Friday. My other overnight oats recipes.

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Chestnut and chickpea balls

You may of seen my chestnut and chickpea bake that I also doubled and made into a savoury cake!

Well I wanted to revisit this recipe and see If I could make a version to use instead of falafels on my salad. I also didn't want to be bothered with frying and baking. So adapted the recipe to fit and also used onion instead of shallots.


1 1/2 tbsp olive oil
1/2 small onion
1 small clove garlic
dash chilli powder
1/2 tsp cumin
1/2 tsp coriander
1/2 tsp tumeric
50g vacuum packed chestnuts
Juice of 1/2 lemon
220g/7oz canned chickpeas (1/2 can)
2 slices granary bread

I put everything in a food processor and whizzed up. You may need to add a drop of water or two to get it moving or add things gradually depending on your machine. I then shaped them into balls and popped in the oven to bake.
I was using the oven when it was on so didn't take notice of temperature or time they took. I would say 180 - 190 degrees for 15-20 minutes possibly, but keep an eye on them. You could also bake as per the original bake recipe or cake using this onion version instead.

Courgette houmous

I came across this recipe and wanted to make a version of my own based on it and with less tahini (as I don't like it!)

This is the ingredients I used.

1 courgette, chopped
1/4 cup lemon juice
1 ½ tsp cumin
1/4 cup tahini
2 tbsp rapeseed oil
2 tbsp peanut butter
2 ryvitas broken up or use some leftover bread

Whizz together and serve.

Quinoa salad link

This quinoa salad is so colourful, I think I want to make a version of this with what I have on hand, once i've eaten all the salad pots I have in the fridge. Perhaps I should have 2 salads today, so I can make this tomorrow!

http://www.twopeasandtheirpod.com/asian-quinoa-salad/

Looks so yummy!

Overnight oats

Overnight Oats Recipe No 1

Tried this overnight oats today which is similar to the green thickies I have been drinking. The only change I made was to use flax seed rather than chia seed. I used kale for my greens.

green monster overnight oats
http://ohsheglows.com/2012/03/23/green-monster-vegan-overnight-oats-getting-back-into-running/

Pictures shows when put in fridge, when taken out and as served with black grapes, apricot pieces and coconut.




I have also found all these recipes for overnight oats, so want to try some more.

http://www.buzzfeed.com/arielknutson/overnight-oat-recipes-oatmeal-cold

This wasn't as filling as my usual warm oats or a green thickie. I will however be trying more, just adjusting the oats measurements to make it more filling.

I now do a weekly overnight oats recipe see overnight oats recipes.
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Free raw food ebook

Raw Britannia: Make raw food mainstream, FREE ebook by Shazzie


http://www.shazzie.com/divinity/raw_britannia/


YEAST EXTRACTS POSTED HERE FOR ELISA.










Blueberry chocolate green thickie

Following on from yesterdays green thickie, I thought i'd make another version with blueberries, with a few slight changes.

This is the recipe that inspired me to make this thickie and the chocolate green thickie I did yesterday. I know how good broccoli and kale are for you, but do find it difficult to eat them regularly. I find the best way for me is in a green smoothie/thickie.
Green thickies are a great way to feel full and get lots of nutrition in one go. Also ideal on the go if taken in a flask/drinks container like I sometimes do. See Green Thickies for more information. I usually base my thickies on the basic green thickie recipe guide on this page. But today I took a smoothie recipe and adapted it into a thickie.


2 cups fortified soya milk
1 cup broccoli frozen
1 cup kale
1/2 cup frozen blueberries
1 frozen banana
1 tbsp cocoa
1 tbsp ground flax seed
1 cup oats
1/4 cup flaked almonds
1/4 cup dates


This made 3 glass fulls.

Blend the broccoli and soya milk first and then the rest of the ingredients one at a time until all blended. This is what I did, but please visit Green Thickies for more information and recipes. This makes 2 servings.




Chocolate Green Thickie

This is the recipe that inspired me to make this thickie. I know how good broccoli and kale are for you, but do find it difficult to eat them regularly. I find the best way for me is in a green smoothie/thickie.
Green thickies are a great way to feel full and get lots of nutrition in one go. Also ideal on the go if taken in a flask/drinks container like I sometimes do. See Green Thickies for more information. I usually base my thickies on the basic green thickie recipe guide on this page. But today I took a smoothie recipe and adapted it into a thickie.

2 cups rice milk
1/4 cup walnuts (topped up with water in the 1/4 cup measure and left to soak for about 1 hour)
1/2 cup frozen red grapes
1 cup broccoli frozen
1 cup kale
1/2 frozen banana
1 banana
1 tbsp cocoa
1 tbsp ground flax seed
1 cup oats
2 dates
splash vanilla extract

This made enough to fill 2 1/2 large mugs. I had 1 1/2 for breakfast and the other mugful for lunch.

Blend the walnuts/water and rice milk first and then the rest of the ingredients one at a time until all blended. This is what I did, but please visit Green Thickies for more information and recipes. This makes 2 servings.

If you wanted to serve this to someone that didn't eat vegetables as a hidden vegetable drink I would add a few more dates to sweeten and another 1/2 frozen banana and serve it as a chocolate milk shake! You could also use a creamier milk such as hemp or sweetened soya milk

Veggie Ice Cream!

This site looks interesting. Making veggie icecreams with spinach and broccoli. One to try I think.

http://findyourbalancehealth.com/2013/04/frozen-veggie-ice-cream-recipes-vegan-paleo-sugar-free-gluten-free/

Fruity kale thickie

Green thickies are a great way to feel full and get lots of nutrition in one go. Also ideal on the go if taken in a flask like I am doing. See Green Thickies for more information. I based my thickie on the basic green thickie recipe guide on this page.
Just had a fruity kale thickie for breakfast.

2 cups rice milk
2 cups kale
1 banana
1 apple
1 cup pineapple chunks
1 cup oats
1/4 cup flaked almonds
1/4 cup dates



Blend the kale and rice milk first and then blend the rest of the ingredients. This is what I did, but please visit Green Thickies for more information and recipes. This makes 2 servings. 

Avocado strawberry green thickie

Made a very yummy avocado and strawberry green thickie today. Its like pudding in a glass!!

I didn't have any peaches so missed those out, but followed the recipe exact otherwise using rice milk as the milk option.


Visit this link for the recipe.
http://www.greenthickies.com/peach-avocado-drink-green-thickie-smoothie/

Spicy Bean Pate

Spicy Bean Pate

A very quick and easy to make spicy bean pate using a can of baked beans

1 can regular sized baked beans (I used low salt, low sugar)
1/2 tsp chilli powder
1 tsp garlic granules
1 tbsp lemon juice
2 dashes black pepper
2 slice bread - I used hovis 7 seed wholemeal seed sensation
1 tbsp ground flax seed

Adjust the spices to suit. This is a very mild spicy pate, increase the spices if you like it really spicy.

In a bowl mash the beans and then mix in all the other ingredients mashing them in and mixing well. This is now ready to serve as a sandwich filling or with salad. Or why not warmed through to serve with potatoes and vegetables.

Strawberry and nectarine green thickie

Green thickies are a great way to feel full and get lots of nutrition in one go. Also ideal on the go if taken in a flask like I am doing. See Green Thickies for more information. I based my thickie on the basic green thickie recipe guide on this page. I didn't have 2 cups of greens however, so mine isn't quite so green!




1 cup soya milk
1 cup water
1 cup salad leaves
1 1/2 cups strawberries
1 nectarine
1 cup oats
1/4 cup flaked almonds
1/4 cup dates

Blend the salad leaves and soya milk first and then blend the rest of the ingredients. This is what I did, but please visit Green Thickies for more information and recipes. This is not as good as the one I did yesterday for me, but still nice, just not as sweet and I have a sweet tooth! This makes 2 servings. One to take with me and one for later!

Kale and Papaya Green Thickie

Green thickies are a great way to feel full and get lots of nutrition in one go. Also ideal on the go if taken in a flask like I am doing. See Green Thickies for more information. I based my thickie on the basic green thickie recipe guide on this page. I didn't have 2 cups of greens however, so mine isn't quite so green!


2 cups soya milk
1 cup kale
1 papaya
1 cup oats
1/4 cup flaked almonds
1/4 cup dates

Blend the kale and soya milk first and then blend the rest of the ingredients.


Costing meals

I was going to try to cost my meals and have started with this one. I now realise how difficult this can be, so I don't think I will cost anymore, but will have an idea if they are frugal or not, without being so exact. Was going to do a very frugal, frugal and organic price, but have give up. So just posting what I have done so far.

Chick Pea Crumble
Serves 4
from 29p a portion. freezes well. 

Based on tesco prices with other ideas thrown in!!


1tbsp (15g) rapeseed oil (14ml) - 2p


1 small onion, chopped about 100g -tesco everyday value 1kg bags cost 63p. Only need one so onion flan or onion soup or similar is got to be on the menu for the same week I think! - 6p - 1 onion is 19p each at tesco. You will probabaly only need 1/2 if this is large, either use all to make the dish go further or freeze for later.


250g potatoes, scrubbed and sliced -tesco everyday value potatoes cost 69p for 1kg so that would be 17p but I have now decided to use canned potatoes at 15p a can as it saves as much chopping and cooking and works out cheaper too. The can is for 567g, this will be the weight before draining. Can use 250g and use leftovers in potato salad or something or use all. So 15p 


400g tin tomatoes  - 31p ( 4 tins for £1 home bargains  - 25p)


425g tin chickpeas - 60p (3 tins for £1 home bargains - 33p)


black pepper -40p for 25g from tesco,  So less then a penny as you can get 40 dashes out of a pot i'm sure. - 1P


1 tsp garam masala 31p for 10g -  FEW PENCE?) I am sure you could use curry powder but this is good for sweet dishes too. - 3P (NEED TO WEIGH TO GET EXACT PRICE)

1/2 tsp cumin 95p for 45g -1P?
1/4 tsp mixed herbs 99p for 30g or 80p for 14g Personally would go for the larger as it would last longer and much better value - 1P


Crumble

75g plain white flour - 30p/kg based on tesco everyday value 1.5kg 45p - 2p - 
or if I used
75g wholemeal flour - 93p/kg based on tesco wholemeal bread flour 1.5kg for £1.39 - 7p


25g rolled oats 8p/100g based on tesco everyday value 1kg for 75p - 2p/


40g rapeseed oil - 13p per 100ml based on £1.30 for a litre from tesco - 5p as g is same as ml

margarine would be more expensive 

25g salted peanuts ( 48p for a 200g pack tesco everyday value) - 6p


25g ground almonds £1.10 for 100g - 27p _ OPTIONAL


Tesco£1.80 for 4 portions WITH GROUND ALMONDS for extra calcium and iron and wholemeal flour

£1.48 FOR 4 portions without ground almonds and white flour
45p a portion or 37p

Tesco for all ingredients except chickpeas and tomatoes from home bargains buying 3 for £1 and 4 for £1



£1.47 for 4 portions WITH GROUND ALMONDS for extra calcium and iron and wholemeal flour

£1.15 FOR 4 portions without ground almonds and white flour
37p or 29p a portion

This is a dish in itself with having the vegetables of onions, tomatoes and potatoes and protein from the chickpeas and nuts and almonds if using. So you could eat it on its own or with extra mixed vegetables on the side which you could buy frozen to save money. I have no idea of the calories or nutritional content, but I know that there is a mix of vegetable and protein providing a mix of vitamins and the nuts provide iron and calcium too. The vegetable oil is a possible source of omega 3 (if its not damaged by heating, different sources say different things. You could add omega 3's by adding a bit of ground flaxseed as you serve it and yeast extract or nutritional yeast for extra b vitamins and b12. Of course this is just a way of making the dish more nutritional dense, but at the same time, more expensive.

Great zero waste blog recommendation

Fantastic blog
Zero waste home. How a family can reduce their yearly waste to fit in a large jam jar. She also has a book coming out this week. This is the blog. Can also be followed on facebook, pinterest and more.  She is currently doign a 30 ways to wear a long skirt on facebook with some great ideas.

http://zerowastehome.blogspot.co.uk/