Tag Archives: Baking

Beetroot, Courgette and Cheddar Pesto Pinwheels.

I love a bargain and I love using up leftovers. This recipes combines both! Using some puff pastry I found reduced to 16p and the veggies that were in need of being eaten quick. This was a bit of a gamble as I haven’t cooked a whole heap with beetroot but the sweetness of the beetroot really works and it gives these a beautiful colour.

Beetroot is packed with the phytonutrients: Betalain, a good antioxidant, this gives them their red colour.  They also contain a good amount of folate, manganese and potassium plus provide fibre. 

Although puff pastry isn’t something I would recommend people eat everyday, this recipe is packed with veggies and makes a good alternative for lunches. 

 

Dietitian UK: Beetroot, courgette and cheddar pesto  pinwheels

Beetroot, courgette and cheddar pesto pinwheels.
Yields 10
Quick to make, easy for luncboxes.
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Prep Time
10 min
Cook Time
20 min
Prep Time
10 min
Cook Time
20 min
55 calories
2 g
8 g
4 g
3 g
2 g
47 g
65 g
2 g
0 g
2 g
Nutrition Facts
Serving Size
47g
Yields
10
Amount Per Serving
Calories 55
Calories from Fat 36
% Daily Value *
Total Fat 4g
6%
Saturated Fat 2g
9%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 2g
Cholesterol 8mg
3%
Sodium 65mg
3%
Total Carbohydrates 2g
1%
Dietary Fiber 1g
3%
Sugars 2g
Protein 3g
Vitamin A
3%
Vitamin C
7%
Calcium
6%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 roll of prebought puff pastry
  2. 1 tbsp tomato puree
  3. 1 tbsp pesto
  4. 2 grated beetroot
  5. 1 medium grated courgette
  6. 80g grated cheddar
Instructions
  1. Let the puff pastry defrost enough to be unrolled.
  2. Spread on the tomato puree and pesto, mixing them together as you spread.
  3. Grated over the beetroot and courgette making sure the whole sheet of pastry is covered.
  4. Grate the cheese on top. Just a thin layer is fine.
  5. Roll up.
  6. Slice into 10-12 pieces and place on a lined baking tray.
  7. Bake at Gas Mark 7 for 20 minutes,
beta
calories
55
fat
4g
protein
3g
carbs
2g
more
Dietitian UK http://www.dietitianuk.co.uk/

Gluten Free, Wheat free Banana and Choc Chip Cake.

It’s been a hard few days….I fancied cake. Being a wheat intolerance, lover of all thing healthy, dietitian type, going to the shop was not an option. So I embraced the baking love and created this beauty.

 

Dietitian UK: Gluten Free, Wheat Free, Banana and Choc Chip Cake
Dietitian UK: Gluten Free, Wheat Free, Banana and Choc Chip Cake

I’ll be honest, I wasn’t sure if it would work….but it did, the big bonus, it took about 10 minutes to whip up. I really should have more faith in myself!

Recipe:

1 cup Rice flour

1 cup Gluten free blend (I used Doves Farm)

1 tsp baking powder

1 tsp xanthum gum

2 tsp cinnamon

1/2 cup brown sugar

1/2 tsp vanilla extract

1/3 cup rapeseed oil

3 eggs

1 handful of chocolate chips

 

Mix the dry ingredients first, then add the eggs and oil.

Pour into a well greased and lined loaf tin.

Sprinkle the top with chocolate chips.

Bake at Gas Mark 5 for 35 minutes.

 

I used frozen, defrosted bananas. Whenever I have bananas going a bit over-ripe I stick them in the freezer for baking purposes. For example we often make our famous flapjack.

Next time I’m going to stir the chocolate chips through, they were kind of an afterthought….but a pretty tasty one!

Get baking guys ๐Ÿ™‚

Baking Banana Flapjacks – our first vlog!

Yesterday I decided to take the plunge and try out a vlog. It’s a bit long so next time I’ll remember to keep it short and sweet….but I’m quite suprised with the end result….not too bad ๐Ÿ˜‰ Personally I think that’s all due to my glamourous assisstant!

Please do take a look and let me know what you think…..and feel free to share too.

Due to the length (6 minutes) it’s on You Tube.

Please click above, here is a photo of the end result – yum yum!

Dietitian UK: Toddler enjoys banana flapjack
Dietitian UK: Toddler enjoys banana flapjack

Sunflower, pecan and cardamon muffins, heart healthy, gluten free and yummy.

This is an adapted recipe from Green Kitchen Stories, it looked so yummy I had to try it. Plus they are Gluten Free and Wheat Free.

Sunflower seeds are a good source of Vitamin E, Magnesium and Selenium as well as having phytosterols that can help lower cholesterol. Vitamin E is an antioxidant so it stops the effects of free radicals and can protect against disease like cancer; it is also an anti-inflammatory, helping in diseases like rheumatoid arthritis and asthma. Magnesium is an all round important nutrient being used in a number of body systems, it keeps the nerves relaxed so they can send signals properly, aids in energy production and can help lower blood pressure. Selenium is also an antioxidant that plays a role in repairing damaged DNA and preventing cancer cell growth.

Dietitian UK:  Sunflower seeds
Dietitian UK: Sunflower seeds

Pecans are also a great source of Vitamin E and have been linked to protecting against Alzheimers, cancer and heart disease. The plant sterols in the nuts can help lower cholesterol and they contain the heart healthy mono-unsaturated fat.

So basically these are a good source of Vitamin E, they contain heart healthy mono-unsaturated fat and contain cholesterol lowering products. Wow! Health in a muffin ๐Ÿ˜‰

Recipe:

90g sunflower seeds toasted in the oven for 8 minutes.

60g pecans

1 tsp baking powder

50g margarine

2 tbsp honey

1/2 tsp vanilla extract

2 tsp ground cardamon

4 egg whites

  • Grind the nuts and seeds in a pestle and mortar, I did mine in 3 batches.
  • Add the baking powder.
  • Melt the margarine and honey (I used the microwave) and then add the vanilla extract and cardamon, leave to cool.
  • Whisk the egg whites for about a minute until foamy (not stiff).
  • Mix the dried ingredients and wet mix together. Gently fold in the egg whites.
  • Dollop into 12 muffin cases (fill until near the top) and bake at Gas Mark 3 for 15-20 minutes, they will firm up a little more when cool.
Dietitian UK: Sunflower, Pecan and Cardamon muffins
Dietitian UK: Sunflower, Pecan and Cardamon muffins

Nutritional Info: Per muffin 119 kcals, 8.8g fat (1.1g saturates 3.8 monounsaturates, 3.4 polyunsaturates), 7.0g carbohydrate, 3.3g protein.

Banana and Sultana Flapjack

This recipe is one of our family favs and I love the fact that although it’s a flapjack it’s not full of syrup. My toddler girl loves cooking with me and this is a recipe that she can really get involved with, here’s some photo’s of her doing so from an earlier post.

Recipe:

200g oats

1/2 cup sultanas

1 tbsp honey

75g marg

2 mashed bananas

  • Weigh out oats and sultanas
  • In a separate bowl weigh out honey and marg, then melt, if you prefer a sweeter option you could add a little brown sugar too, I don’t (I heat in the microwave for 40 seconds).
  • Mash the bananas (my little one does this)
  • Mix all the ingredients together. I tend to find that a lot of the sultanas end up in small persons mouth whilst the mixing process occurs!
  • Place into a greased tin and bake at Gas Mark 5 for 30 mins. You may want to cover the top for half the cooking so the sultanas don’t burn.
  • Slice whilst it is warm and leave to cool before removing from the tin.
  • YUM!
Dietitian UK: Banana Flapjack
Dietitian UK: Banana Flapjack

 

Banana Bread and Butter Pudding.

Do you ever end up with slightly hard bits of bread? Wonder what to do with them? Well feeding them to the ducks and the chickens is often my response, however now I’m making most of my own bread it makes me really want to get the most out of a loaf. So yesterday I saw a couple of slightly stale slices of bread, some ripe bananas and my mind leapt to banana bread and butter pudding!

I actually made this for my toddler (lucky girl), here’s what I did…

Recipe:

  • Lightly butter the bread then tear the bread into small pieces.
  • Slice 1 banana and line the bottom of 3 ramekins with it, cover with a layer of torn up bread, 1 more layer of banana and finish with 1 layer of bread.
  • Heat the oven to Gas Mark 3 and place a deep baking tray in that can act as a bane-marie.
  • Heat about 100mls milk in a pan, when it is warm (but not boiling) remove from the heat and add 1 egg and whisk. I chose not to add sugar but you could at this point.
  • Leave the egg mix to thicken slightly, then pour over the bread and banana ramekins. Leave it to all soak together for 10 minutes and then you may be able to add a little more. Meanwhile boil the kettle
  • Sprinkle the top with a little sugar and place the ramekins in the baking tray in the oven. Add the boiled water from the kettle to the baking tray so it comes about halfway up the side of the ramekins. Bake in the oven for 30-40 minutes.
  • It should feel set and not liquidy when ready to come out of the oven.

I served half of one of these ramekins with yoghurt as a dessert for my toddler, it went down VERY well!

 

Dietitian UK Banana Bread and Butter Pudding
Dietitian UK Banana Bread and Butter Pudding

Ginger Biscuits: gluten free, toddler friendly or great with a cuppa.

I’ve had a yearning to make ginger biscuits for a while and today I finally kicked myself into action and did it. My little toddler helper was very pleased to be cooking as we’ve been reading all about Maisy making Gingerbread the past few days, so making Ginger biscuits was the same in her eyes ๐Ÿ˜‰

Recipe:

40g muscovado ย sugar

50g rice flour

50g cornmeal/ fine polenta

2 tsp ground ginger

1tsp xanthum gum

50g margarine

2 tbsp milk

Mix all the dried ingredients together, then rub in the margarine until it resembles breadcrumbs. Add the milk a little at a time and mix to a dough (you may not need it all).

Roll out and cut into whatever shapes you like……ours had to be teddy bears and were cut by my helper.

Cook at Gas Mark 3/160C for 15 minutes. Leave to cool on a rack and enjoy.

Dietitian UK: Gluten free, toddler friendly Ginger Biscuits
Dietitian UK: Gluten free, toddler friendly Ginger Biscuits

Gluten Free Orange and Redcurrant Polenta Cake.

I’ve been meaning to try a polenta cake for AGES, finally today I got my chance. We were asked to take a dessert to our home group meeting, typically although I was given a weeks notice it was at lunchtime that I realised with a slight panic I had to knock something tasty up. Having been inspired by seeing this lemon polenta cakeย  last night and on a high after completing the filming for my Pilates DVD, I stepped up to the challenge, here it is fresh from the oven.

Dietitian UK: Gluten and Wheat free Orange Polenta Cake.
Dietitian UK: Gluten and Wheat free Orange Polenta Cake.

You know what, it was easy, peasy, orange squeezy ๐Ÿ˜‰

I’m well known for NEVER following a recipe, so here’s my adaptation, partially because I had no lemons and partially because I’m just like that. I found the red currants added a really nice zing, but you could use any berries, I just happened to have these growing in my garden (though these were last years harvest from the freezer).

Recipe:

150g margarine

150g sugar

3 eggs

75g ground almonds

1/2 tsp ย baking powder (gluten free if needed)

4 oranges

75g polenta or cornmeal

150g redcurrants

1. Preheat oven to Gas Mark3/150C, grease and line a cake tin (I’m no good with sizes so I’ll just say I used a round one!).

2. Cream butter and sugar, then add eggs one at a time.

3. Add the ground almonds, baking powder and mix well.

4. Zest all 4 orange ย and juice 2 oranges, add to the mixture, add the polenta.

5. Spoon half the mix into the cake tin, then sprinkle on the red currants and top with the rest of the mixture.

6. Bake for 45 minutes until golden on the top and the house smells yummy ๐Ÿ™‚

7. Add the juice of the final 2 oranges to a pan with the 50g sugar, boil gently for 5 minutes to make a syrup.

8. Use a skewer to make holes in the cake and pour the syrup on, it will soak in.

9. Allow to cook before removing the cake from the tin.

It’s had a good reception from my taste testers. Really moist and tangy and the redcurrants looked lovely. Though certainly a treat and not low fat, I’ll certainly be making this again.

Dietitian UK: Orange and Redcurrant Polenta Cake
Dietitian UK: Orange and Redcurrant Polenta Cake

Nutritional Analysis per portion (assuming 10 slices): 290kcals, 18.3 g fat, 29.2g carbs, 23.3g sugars.

Cheesy Courgette Biscuits for Little and Big People.

So this recipe started off as a decision to try out this lovely looking recipe from MamaCook. I weighed out the flour and then opened the margarine tub to realise it was pretty much empty. Boo.

Skip forward a few hours and margarine is back in the house. By now I’m in creative mode and the biscuits took on a life of their own! I’m a bit of a stickler for encouraging my small one to eat her veggies, so finding a courgette to hand, I decided to grate it in and then add some cheese for added yum factor. I’ll be honest I wasn’t expecting great things, but you know what, these have been a huge success, not only with the toddler girl but also with her Daddy!

Here’s how we did it:

Recipe:

100g plain flour

15g oats

70g margarine

1/2 grated courgette

15 g grated cheese

Measure it all out and then add a dash of milk to mix to a dough. My little one likes baking with me, so she rolled out the dough:

Dietitian UK, Rolling the dough for Cheesy Courgette Biscuits
Dietitian UK, Rolling the dough for Cheesy Courgette Biscuits

My little helper then advised on which cutters to use and helped me cut it all out:

Dietitian UK: Cutting out Cheesy Courgette Biscuits
Dietitian UK: Cutting out Cheesy Courgette Biscuits

We baked them at Gas Mark 5 for 15 minutes, you may need less depending on how thin your dough has been rolled (or not rolled in our case!). Here is the final result.

Dietitian UK: Cheesy Courgette Biscuits.
Dietitian UK: Cheesy Courgette Biscuits.

 

 

Wheat Free Soda Bread


Most of you know by now that I’m wheat intolerant, it’s not really a personal choice but due to necessity. I have Crohns disease and eating wheat makes it sooooo much worse and can trigger a flare up. So I’ve learnt to steer well away from anything that has wheat in. Years ago I used to sit and mope whilst my husband ate baguettes, cake or pasta, bless him he actually used to tell me it tasted horrid and would pull faces to try to convince me! Now the joy of being older seems to mean I’m a tiny bit wiser and I’m not so bothering about missing out, preferring instead to find good alternatives.

Yes eating out is more difficult and lunch especially can be more of a challenge in a sandwich loving world but seeing as I like to cook and eating in is cheaper plus healthier it really doesn’t matter.

Bread, now that’s one thing I do miss at least once a week. There are plenty of wheat free breads in the shops now and some are actually quite edible ๐Ÿ˜‰ the fresh ones can be very good, but they are so expensive and I’d not super rich….yet. So instead I’m slowly on a mission to perfect my wheat free bread. I’d welcome your tips.

This weekend I revisited wheat free soda bread. Last time I made it Little Miss Tew helped me a bit too much and I think it was overworked, it was doughy. This time I used all rice flour (at the time I queried this and I should remember to listen to my head at times) so it turned out quite crumbly…. but apart from that was pretty good. I managed go convince my helped to knead her homemade playdough instead of bread dough…. worked well but I think some play dough may have ended up in the bread, good jobs it’s also wheat free.

My next attempt at soda bread will be using a blend of rice flour, buckwheat and cornmeal I think with some Xanthum gum. What I love about soda bread is it is so quick to make. Literally weigh it all out, mix it, a quick knead and bung in the oven. I made my loaf in 15 mins prep plus 30 mins cooking, that’s with a 1 year old to amuse so you may be quicker!

P.S – Yes there is a bit missing off the loaf, I had to taste it as soon as it came out the oven, I’m that impatient!