Tag Archives: courgettes

Rattatouille Recipe, my type of comfort food.

Rattatouille. There is something about it that just tickles my taste buds and makes me feel all warm inside. We usually grow a glut of courgettes in our garden so this becomes one of our courgette loving dishes and because it freezes well I always make a large batch. I know there are hundreds of variations on a theme out there, so here is just my usual variation.

It’s a low fat recipe but packed full of veggies, so counts for 2-3 of your 5 a day 🙂 

We serve our with either rice or pasta as a main meal, it also works well as a side dish to go alongside meat and fish.

Super Healthy Rattatouille Recipe. Gluten Free.
Serves 5
A super healthy rattatouille recipe that is cheap to prepare, goes with almost anything and freeze well. Win Win.
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168 calories
31 g
0 g
4 g
6 g
0 g
566 g
28 g
18 g
0 g
3 g
Nutrition Facts
Serving Size
566g
Servings
5
Amount Per Serving
Calories 168
Calories from Fat 36
% Daily Value *
Total Fat 4g
6%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 2g
Cholesterol 0mg
0%
Sodium 28mg
1%
Total Carbohydrates 31g
10%
Dietary Fiber 12g
48%
Sugars 18g
Protein 6g
Vitamin A
51%
Vitamin C
182%
Calcium
7%
Iron
10%
* 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 tbsp rapeseed oil
  2. 2 onions
  3. 3 cloves garlic
  4. 2 aubergines
  5. 4 courgettes
  6. 2 peppers
  7. 2 x 400g tins of chopped tomatoes
  8. 2 tsp sugar
  9. 2 tbsp tomato puree
  10. 2 tbsp balsamic vinegar
  11. 2 large handfuls of fresh herbs or 2 tsp mixed dried herbs
Instructions
  1. Chop all of the vegetables.
  2. Saute the onions in the oil then add the garlic.
  3. Add the aubergines, peppers and courgettes and cook for a couple of minutes.
  4. Now add the the chopped tomatoes, sugar, tomato puree. Allow it to simmer for 10 minutes and let the sauce start to reduce.
  5. Add in the balsamic vinegar and herbs and simmer for another 10 minutes.
  6. Season and serve.
Notes
  1. Freezes really well and even taste great as a topping on toast or rice cakes!
beta
calories
168
fat
4g
protein
6g
carbs
31g
more
Dietitian UK https://www.dietitianuk.co.uk/

The Joy of Growing Your Own.

My Dad was a keen, gardener, my grandmother has the greenest fingers you’ve ever seen and can make anything grown, anywhere….  For part of my childhood my parents ran a hotel and we had 2 large gardens. My Dad used to grow a lot of the produce that was fed to the guests. In the summer the garden was awash with all manner of beans, lettuces and cabbages. We had plum, apple, pear and quince trees, currant bushes, gooseberries and strawberries. 

Now I’m the one with the large garden and over the past couple of years I’ve been quietly experimenting with growing bits and pieces. Slowly the garden is being taken over with edible bits. In fact recently when a friend asked my toddler if we had flowers growing in our garden she replied “No, just cabbages, berries and leaves”. She’s kinda right!

Having a toddler helping in the garden this year has opened my eyes even more to how great it is to get children knowing where their food comes from. Its a delight to see her checking how the courgettes are doing, showing Daddy the herbs and eating the redcurrants off the bush.

Image 3

 

This year it’s been odd weather so I was a little late sowing seeds, but I’m quietly pleased with myself. I dont have hours to spend in the garden so what we do grow has to be quick and easy. This year we are growing: Courgettes by the hundred, literally, I have gone a bit overboard with over 20 plants. We have yellow, green and curly courgettes all coming through. Butternut squash are growing in old car tyres, Swiss chard is growing in any available space, broad beans wind their way up canes, tomatoes are on the decking in pots and a variety of herbs are making my summer cooking a happier place. 

For some reason I’ve not done well with spring onions, radishes and lettuce this year. You can’t win them all.

On the fruit side we are lucky enough to have 1 large plum and 1 large greengage tree. The plum tree is so prolific it self seeds and we end up with plum saplings springing up (anyone want one?). A few years ago I planted berries: redcurrant, whitecurrant, gooseberry, blueberry and raspberries. This year the red and white currants are just abundant, I’m going to have to get creative with them. 

Dietitian UK: Redcurrants from our Garden

We’re certainly finding not only does our food taste great when it comes straight out of the garden but it really doesn’t have to take much time to grow your own. It certainly saves you money, our fruit and vegetable bill has come right down this month and we should have a stock to last us through the winter of some fruit and veggies. 

So if you can, look at getting even a few pots of veggies and herbs growing. I promise you will love it.

10 Minute Bean Burgers.

You know those days when you have a hungry family but haven’t quite had the time to get round to making dinner? I’ll admit I like to be far more organised and in control of meal times but this was just not one of those days.

So with a toddler as my trusty sous chef we set to work concocting this recipe, it literally took us 15 minutes together to make…so I’m thinking without a toddler that would be 10 minutes 😉

 

Ingredients (Serves 4 adults):

2 tins of kidney beans

2 grated courgettes

100g breadcrumbs (gluten free if needed, I used Bezgluten’s as they kindly sent me some)

1 tsp paprika

1 tsp cumin

2 tsp oregano

1 egg

 

Mash the bean with a potato masher, ours ended up as a chunky mash.

Add in the grated courgette and breadcrumbs, spices and herbs. Give it all a good mix.

Beat the egg and add that in.

Finally shape into patties and place on a greased tray.

They can be frozen at this point and then cooked from frozen at Gas Mark 5 for 25-30 minutes.

If not, cook for 10 minutes at Gas Mark 5.

 

Dietitian UK: 10 minute Beam Burgers ready to cook.
Dietitian UK: 10 minute Beam Burgers ready to cook.

Serving Suggestion:

Try these with potato wedges and stir fried veggies or in a roll with salad and salsa.

Spicy Bean Burger Heaven

I love bean burgers. They are one of those foods that want me make to turn vegetarian. But they just aren’t one of those things that I make very often. Till now.

Tonight was one of those evenings where I hadn’t got round to planning dinner, so I turned to the fridge for inspiration…. the bowl of kidney beans was calling my name. We also had  carrot and courgette’s eyeing me. Bingo.

I’ll be honest, I wasn’t expecting these to work well as I literally threw them together on a whim, but in my experience that’s often when my best recipes occur. In my opinion this is one of them.

A great recipe for Family Meals, for weaning, it’s vegetarian, gluten free, wheat free, dairy free….need I say more?! Oh, hold on… ITS TASTY!

Ingredients:

1 tin kidney beans

2 carrots

1 courgette

1 onion

2 cloves garlic

1 tsp cumin

1 tsp coriander

1 tsp garam masala

1 tsp Curry powder (I used a Sri-Lanka blend, use your favourite mix)

1 tbsp mixed fresh herbs or a pinch of dried

seasoning

Method:

  • I am a complete cheat. I used my food processor. To do this – place the beans, carrot, courgette, onions, garlic in the food processor and provess until finely chopped.
  • If you don’t have a food processor then grate the carrot and courgette, finely chop the beans, onion and garlic.
Dietitian UK: Bean Burger Mix
Dietitian UK: Bean Burger Mix
  • Shape the mix into large patties, pressing the mixture firmly together. I made 5 patties in total.
  • Place on a greased baking tray, pop into the fridge for 30 minutes to firm up. (You could make ahead to this stage and cook later or freeze them at this stage).
Dietitian UK: Bean Burger's Firming Up
Dietitian UK: Bean Burger’s Firming Up
  • Cook in a large pan or on a griddle, turning part way through cooking.
  • I served ours with salad and potato wedges.
Dietitian UK: Homemade Bean Burgers and Salad
Dietitian UK: Homemade Bean Burgers and Salad
Seriously yummy.