Tomato and Onion Quiche with a Black Bean Base and topped with Crispy Kale

Tonight was one of those nights where I was yet to do the weekly shop and had t make whatever I could out of what was left in my fridge! With an abundance of eggs, I decided a quick and simple quiche was the way to go, and this healthy version without a pastry crust, not only makes it a gluten-free dinner but also cut the calorie content in half!

This crustless quiche recipe is an easy vegetarian breakfast or dinner and is as tasty as it is versatile! It is one of those recipes that makes for a healthy brunch recipe on the weekend, a quick re-heated breakfast on busy mornings, and also a tasty evening meal.

I went down the Mexican flavours with my quiche, adding bell pepper, tomato and onions but you can literally add whatever you have leftover in your fridge! Pair meats (for those non-vegetarians), fish, cheeses and vegetables to make a tasty meal for the whole family!

Ingredients
(Serves 6)

- 5x Large Eggs (beaten)
- 5x Egg Whites (beaten)
- 1/3 cup of water
- 1x 400gram tin of Black Beans (washed and drained)
- 1x Red Bell Pepper (diced)
- 1x Beef Tomato (diced)
- 1/2 a Red Onion (diced)
- 1x Garlic Clove (crushed)
- 50grams of Feta Cheese (crumbled)
- 50grams of Cheddar Cheese (grated)
- 100grams of Kale (shredded)
- Salt and Pepper to taste
- Sriracha to garnish

Method

1) Set your oven to 180C. Grab yourself a big bowl and combine the eggs, garlic and water with a good seasoning of salt and pepper.

2) Next add your tomato, onion and bell pepper and stir until mixed.

3) Prepare a small casserole dish or pie dish by lightly greasing the sides and base with oil, butter or a low calorie oil spray. Spread your washed and drained black beans across the bottom of your dish, then carefully pour over your egg mixture. 

4) Sprinkle the cheddar and feta cheese evenly over the top of the egg then place into the oven for around 35-40 minutes until the egg has set in the middle and begun to brown.

5) Once your quiche is cooked, top with the kale, spreading it evenly over the top before changing your oven to grill. Place under the grill for 3-5 minutes until your kale has begun to brown and turned crispy.

Top Tip: If you are planning on serving your quiche cold, do not follow the last step adding the kale and crisping under the grill or it will just go soggy! Instead crisp up your kale under the grill in a baking tray just before serving and then place on top of the quiche!

Leave to set for 10 minutes before serving and drizzling with Sriracha, or let it cool completely and enjoy cold! 

Charlotte x

One-Pot Bell Pepper and Lentil Bake

Time for my second try at a tasty and filling evening meal which contains under 300 calories! High in vitamin A, vitamin C, and fibre, bell peppers are the perfect accompaniment to protein-rich lentils in this low-calorie recipe and it contains one of my most favourite things - White Wine!

Even better news? You'll be surprised at how large an under-250-calorie portion of this cheesy bell pepper and lentil bake really is. When I portioned up this meal my mum could not believe how much food she was getting for so little calories! 

This super simple one pot dish can be enjoyed straight out of the oven, cold as a hearty lunch, or frozen for when you just don't have time to cook! Don't be scared by the long ingredient list, most of them will be things you already have in your pantry! 

Ingredients
(Serves 4)

- 1teaspoon of Lucy Bee Coconut Oil
- 1x Red Onion (finely chopped)
- 1x Garlic Clove (crushed)
- 1/2 cup of Lentils (puy or green)
- 2 1/2 cups of Low Sodium Vegetable Stock
- 4x Bell Peppers (red/orange/yellow, deseeded and diced)

Top Tip: to make my plate look amazing and impress my mum, I reserved one of the bell peppers, chopped off the top and baked it in the oven at around 180C for 20minutes, and used it to serve the lentil bake in (this does slightly alter calorie content) however, free to ditch this and just serve in a regular bowl!

- 1x Large Cooking Apple (peeled, cored and diced)
- 2teaspoons of dried Basil
- 1teaspoon of Paprika
- 1/2teaspoon of Cayenne Pepper
- 1tablespoon of Soy Sauce
- 1/4 cup of White Wine
- 400gram tin of Chopped Tomatoes
- 30grams of Cheddar Cheese (grated)
- 30grams of Light Feta Cheese (crumbled)
- Salt and Pepper to taste

Method

1) Preheat your oven to 180C then grab yourself a large sauce pan and add the Coconut Oil, onion and garlic and cook over a medium-low heat for around 5minutes until the onion become translucent.

2) Next add your lentils and vegetable stock to the pan and stir well. Bring the liquid to the boil then reduce and simmer for 25 minutes until the lentils have softened.

3) Add all of your remaining ingredients to the pan, except your cheese and combine well. Taste and add salt and pepper accordingly, then transfer to a casserole dish, sprinkle the top with the grated and crumbled cheeses and bake in the oven for 30 minutes until the top is bubbling all over!

Yes this dish really is ready in 3 steps! I served mine over courgetti spaghetti (spiraliszed courgette, blanched in boiling water for 1 minutes) for an added veggie boost, but this dish is absolutely perfect all by its self! So grab yourself your amazingly big portion and enjoy!

Charlotte x

Coconut Battered Shrimp with Homemade Sweet Chilli and Marmalade Dip

Last weekend I took my first trip to long beach since moving to New York! Apart from laying on the beach all day (and getting spectacularly sun burnt!) we walked down the board walk, watching the sunset and stopped at The Beach House, for a bite to eat. Recommended by a friend it was easy to see why he spoke to highly of the restaurant/bar! There was a huge variety of fresh and tasty seafood and of course frozen cocktails which was right up my street!

One of my friends around the table ordered coconut calamari with sweet chilli sauce and after trying a piece I was insanely jealous. The crunchy sweet coconut battered shrimp was perfectly complimented by the spicy-sweet sauce and it was this match made in heaven that has inspired this recipe!


Creating golden, sweet, crispy, coconut encrusted shrimp is a quick 3 step process: the shrimp take a dunk into flour, then a dunk in beaten egg, and a heavy heavy heavy dunk into coconut/Panko – the more sweet coconut crust, the better! Obviously you can use shop bought sweet chilli sauce and mix it equal parts with marmalade for the dipping sauce, but my sugar free version is so tasty and simple why not give it a try!? 

Ingredients 
(Serves 4-6)
(For the Shrimp)

- 500grams of Peeled Raw Shrimp (tails on if you can get them!)
- 1 1/2 cups of Panko Breadcrumbs
- 3/4 cup of Coconut Flakes
- 2teaspoons of Cumin
- 2x Eggs (beaten)

(For the Sauce)

- 1teaspoon of Coconut Oil
- 6x Green/Red Chilli's (1/2  finely chopped and deseeded, 1/2 finely chopped with seeds)

Top Tip: for a spicier sauce, keep the seeds from more chillies, for a milder sauce remove the seeds completely!

- 1/2 a Red Bell Pepper (diced)
- 1x Garlic Clove (crushed)
- 1/4 cup of Agave Nectar (or honey)
- 1/4 cup of Rice Wine Vinegar
- 1/2 cup of Water
- Zest and Juice of 1x Orange
- Zest and Juice of 1/2 a Lime

Method

1) Firstly you need to make your dipping sauce. Grab yourself a large heavy based sauce pan and put it on a medium heat. Add your chopped chilli and garlic and cook for around 3-5 minuted until they have begun to soften.

2) Add the rest of your ingredients to the pan with a good seasoning of salt and pepper,  bring to the boil, then reduce the heat and simmer for around 30minutes until the mixture has reduced and become thick (remember the sauce thickens up even more when cooled!)

3) While your sauce is cooking, you can make your shrimp! Set up your stations, the first with the beaten eggs in a bowl and in a second bowl combine the panko breadcrumbs, coconut flakes and cumin and preheat the oven to 200C. Put your shrimp into a large container or ziplock bag and shake with a little flour (I used around 1/4 of a cup) so that there is no excess moisture on the shrimp and the coating will stick. Dunk each shrimp in the egg, then into the breadcrumb coconut mixture and then place on a greased baking tray. Repeat with all of your shrimp!

4) Finally place in the preheated oven for around 6 minutes until the tops have browned a little, then flip them all over and do the same on the other side! 

And thats it! Serve piled high as an appetiser or on a fresh green salad for a tasty lunch with your sweet chilli marmalade and enjoy!

Charlotte x

Pan-fried Feta, Beetroot Salsa and Cannelloni Bean Mash Salad

So I have never really been one for fad diets. I gave up meat for ethical reasons, and try to steer clear of too much dairy because it just does not agree with my stomach! I make gluten-free and sugar-free recipes for my little sister, who cannot eat either, but for me personally I enjoy life and food way too much to follow a strict regime!

That being said for the last year my mum has been following the 5:2 diet, to help her shed a few extra pounds and become fitter and healthier and she has really noticed the difference! During the 5:2, you quarter your calorie intake - or fast - consuming only 500 calories for 2 days a week but continue to eat normally on the remaining 5 days. This should not only help you to lose weight but also enjoy a wide range of health benefits. Studies of intermittent fasting show that not only do people see improvements in blood pressure and their cholesterol levels, but also in their insulin sensitivity.

I decided that I wanted to make some healthy and filling meals that were less that 300 calories, so that we could eat our evening meal together as a family around the table, and to mix up her usual salads. This tasty meal contains only 295 calories per serving, whilst still being absolutely delicious and gluten-free, so even my sister could join us! Better yet its ready super fast in a few short steps!

Ingredients 
(Serves 2)
- 100grams of Light Feta (thickly sliced)
- A little Oat Flour (for dusting)
- 1x packet of Rocket (65grams)
- 250grams of cooked Beetroot (diced)

Top Tip: cooked beetroot can be bought in most supermarkets, however I never buy it. Although beetroot in its raw form looks a little scary, all you need to do is place it on a baking tray coated with a good glug of olive oil and bake in the oven preheated at 200C for around 30-45 minutes until they are tender throughout. Peeled and diced when cool, this freshly roasted beetroot with keep in the fridge for up to a week!

• 
  
• - 1/2 a Red Onion (finely chopped)

• - Grated Zest and Juice of 1/2 a Lime

• - 1teaspoon of Coconut Oil

• - 1x Garlic Clove (crushed)

• - 1x 400gram tin of Cannelloni Beans
• - 1teaspoon of Cayenne Pepper
• - Salt and Pepper to season

Method

1) Firstly make your beetroot salsa by mixing together the red onion, beetroot and lime juice in a bowl.

2) Next its time to make your cannelloni bean mash. Put your coconut oil in a saucepan over a medium heat and cook your garlic for 2-3 minutes until softened. Add your Cannelloni beans and cayenne pepper, then mash roughly leaving a few beans whole and keep warm on a very low heat on the stove.

3) Finally toss the slices of feta in a little flour. Heat a non-stick frying pan, wipe with a little coconut oil and then cook the feta for a few minutes on each side until golden and warmed through, flipping over to make sure they're cooked evenly. 

Divide your bag of rocket evenly between the two plates, spoon the bean mash onto plates and top with the feta and half the salsa. Serve the rest of the salsa in a bowl and enjoy!

Charotte x

Chipotle and Chocolate Tofu filled Sweet Potato Tacos

Tonight I decided to take on the challenge of creating a healthy, vegetarian and gluten-free version of mine and my housemates favourite fast food - Chipotle Tacos!

Now you may be slightly confused by the title of this post, Chipotle and Chocolate? Surely not? Well the addition of this little ingredient came from inspiration from my biggest role model, my mum. Whenever she makes us a Chilli Con Carne at home, she always adds dark chocolate into the recipe. adding chocolate to Chilli con Carne, giving it a luxurious velvety sheen, and the bittersweet flavour complements the heat of the chilli perfectly - so don't knock it until you try it! (also, playing guess the secret ingredient with your housemates is a fun game!)

I knew I wanted to incorporate sweet potatoes into my meal because not only are they a good source of carbohydrates, but they taste amazing too! They are classified as a 'good' carbohydrate because the sweet potato digests slowly, causing a gradual rise in blood sugar so you feel satisfied for longer. When I was trying to decide what to use for my gluten-free taco shells, the idea of using crispy sweet potato skins hit me! So due to my experimental nature I bit the bullet and tried it out - and it worked AMAZINGLY! Paired with fresh guacamole and salsa, this meal was definitely a hit in my house!

Ingredients

(Serves 6)

(For the Chipotle and Chocolate Tofu)

- 3tablespoons of McCormick Chipotle and Roasted Garlic Seasoning

- 2tablespoons of Olive Oil + 1tablespoon to fry Tofu + glug for sweet potatoes

- 1tablespoon of Tomato Puree

- 1tablespoon of Cacao Powder

- 2 Cloves of Garlic (crushed)

- 1teaspoon of Ground Cumin

- 1/2teaspoon of Cayenne Pepper

- 1/2teaspoon of Dried Oregano

- Juice of Half a Lime (about 1tablespoon)

- 2x Red Bell Peppers 

- 2x 10oz Packets of Extra Firm Tofu (drained and crumbled)

- 1x Red Onion (finely diced)

- 1x 400g tin of Black Beans (washed and drained)

- 6x medium Sweet Potatoes 

- Salt and Pepper to taste

(For the Guacamole)

- 2x Large Avocados (peeled, de-stoned and mashed roughly with a fork)

- Juice of Half a Lime (about 1tablespoon)

- 1x Clove of Garlic (crushed)

- Salt and Pepper to taste

(For the Salsa)

- 2x Beef Tomatoes (diced)

- 1/2 a Cucumber (diced)

- Juice of 1 Lemon (about 2tablespoons)

- Salt and Pepper to taste

(Extras to serve)

- Sour Cream 

- Iceberg Lettuce (shredded)

Method

1) Firstly you need to get you sweet potatoes and bell peppers in to bake. Set your fan oven to around 200C, and toss your sweet potatoes in a good glug of olive oil so the skins are coated. Place on a baking tray and pop into the oven, they should take around 25 minutes to cook but you can test them by sticking a clean knife into the middles of them, if it slides in easily they are ready.

2) Put your bell peppers onto a separate baking tray whole and and also place into the oven. They should be ready after around 10 minutes, but you will know when the skin begins to blacken.

3) While your sweet potato and bell peppers are cooking its time to make your Chipotle and Chocolate marinade. In a small bowl, combine the chipotle seasoning, garlic, lime juice, cacao powder, ground cumin, cayenne pepper, dried oregano, olive oil and tomato puree.

4) When you bell peppers are ready, take them out of the oven, remove the stalks and seeds, and put into a blender with 2 cups of cold water, then blend until smooth (you could also use a stick blender). Combine the pureed peppers with the Chipotle and Chocolate marinade.

5) Next grab yourself a large frying pan and place over a medium-high heat. Add the 1 tablespoon of olive oil, diced onion and crumbled tofu and sauté for around 5 minutes until the tofu is just starting to starting to brown. 

6) Once your tofu is cooked, add your Chipotle, Chocolate and Pepper marinade to the pan, along with the beans and a good seasoning of salt and pepper to taste, stirring well before turning the heat down to low and leaving it to simmer.

7) Test your sweet potatoes - if they are cooked, remove them from the oven and carefully slice them in half lengthways, before scooping out the flesh so you are left with just the skins, set them to one side (be careful they will be hot!). Mash the flesh and add around half of it to the pan with you tofu and beans, mixing it in well. 

(leave your oven on at 200C)

8) Making the Guacamole and Salsa couldn't be simpler. Just put the ingredients for each one into separate bowls and thoroughly combine before covering and putting them into the fridge.

9) By now your Chipotle and Chocolate Tofu should have reduced so that it had become thick and most of the liquid has cooked off and all thats left is to crisp up your sweet potato skins! I placed mine on a baking tray, cut side down first, and spayed them with some fry-light cooking oil (sprayable oil) before putting them into the oven for around 3 minutes, before turing over and repeating the process on what would be the inside of the potato.

Layer up your crispy skins with shredded lettuce, your tofu mix, and then serve alongside bowls of the remaining mashed sweet potato flesh, guacamole, salsa, and sour cream for your diners to dig in!

Although this dish has a lot of steps and ingredients, the results are definitely worth it and this is definitely a meal perfect to share with friends that is guaranteed to wow your guests! 

Enjoy, Charlotte x

Coffee Mocha Frozen Banana Smoothie

I honestly can't say much more about this frozen breakfast smoothie, other than that it is absolutely delicious! I could guiltily guzzle this whole portion to myself even though its meant for 2 people!

The addition of the chia seeds means this drink is a great source of slow release energy and also has a high protein kick! Better still, the use of banana as a natural sweetener keeps the calorie content low and it can be prepared the night before and whizzed in a blender in less than a minute for an on the go breakfast.

Ingredients

(Serves 2)

- 2x Ripe Bananas (sliced and frozen)

- 2x Double Espresso Shots (cooled, or 120ml/4oz of strong coffee)

- 180ml/6oz of Almond Milk (unsweetened)

- 1/8 cup of Chia Seeds

- 1tablespoon of Cacao Powder 

- Agave Nectar to sweeten if desired

Method

1) The night before, freeze your bananas by putting them into an airtight container or ziplock bag and place in the freezer. Then put the remaining ingredients into a separate airtight container, and mix well before placing in the fridge.

2) When your ready to make your smoothie, add the frozen banana and coffee, chia mix into a blender and blend until thoroughly combined.

3) Optional, top with a couple of crushed whole almonds, and a dusting of chia seeds and cacao powder.

Stick a straw into your tasty breakfast and enjoy! I guarantee once you start drinking you won't be able to stop!

Charlotte x

Rebel Fish Salmon with Massaged Kale, Blueberry, Peach and Walnut Salad

Exciting news! I have recently become a brand ambassador for Rebel Fish Salmon USA! I could not be more excited and proud, my little blog has been noticed by a big company!

Rebel Fish Salmon allows you to cook salmon from fresh to finished in just 90 seconds! Life just got simpler, and quick simple meals just got better with the addition of fresh fish! With 6 rebelliously delicious flavours to choose from you can mix it up almost every night of the week. For this recipe I used the Lemon Pepper Herb Flavour, a combination of bright lemon, cracked black pepper, herbs, and garlic, this traditional blend of seasoning complements the rich taste of the salmon. Following the simple cooking instructions on the packet, after 90 seconds in the microwave on a microwaveable plate, the salmon was cooked to absolute perfection.

Drawing upon the Lemon flavours in the herb seasoning, I paired the salmon with a massaged kale, blueberry, walnut and grilled peach salad, with a lemon-blueberry dressing to create the perfect warm fresh salad for a warm summers eve. With superfoods such as Kale and the mighty walnut often its the simplest meals which are packed with nutrients and best for your health.

Ingredients

(Serves 4)

- 4x Rebel Fish Salmon portions (Lemon Pepper Herb Flavour)

- 350grams of Kale (stalks removed and shredded)

- 200gram bag of Mixed Salad Leaves

- 150grams of Blueberries

- 4x ripe Peaches (halved and pitted)

- 80grams of Walnuts (chopped)

- 400gram tin of Black Beans (drained and washed)

(For the dressing)

- 50grams of Blueberries

- Juice of 2 Lemons

- 2tablespoons of Extra Virgin Olive Oil

- 1tablespoon of Balsamic Vinegar

- 1teaspoon of Agave Nectar (or honey/maple syrup)

- 1 Garlic Clove (crushed)

- Good seasoning of Salt and Pepper

Method

1) Firstly prepare your salad dressing. Add all of the ingredients for the dressing into a blender or food processor until it is combined and emulsified, taste to check levels of seasoning and add accordingly.

2) Next grab yourself a big bowl, put into it the kale and the dressing and start massaging! By massaging raw kale it takes out the bitterness and makes it much softer than usual! Whilst massaging, it will start to wilt, become soft and a more vibrant green, when this has happened (around 5 minutes) its ready!

3) Toss in the mixed leaves, remaining blueberries, walnuts and black beans, cover and place in the fridge.

4) For the peaches, set the grill to high and place them chopped side down on a baking tray brushing the tops with olive oil and seasoning with pepper. Place them under the grill for around 5 minutes until the tops have just begun to blacken. Flip over and repeat for the other sides - again brushing with oil and grilling on a high heat for around 5 minutes.

5) While the peaches are grilling, cook your Rebel Fish Salmon according to the packet instructions (remembering if you place more than one portion in the microwave at once the cooking time will change)

Pile your salad high on your plate, serve with 2 halves of the grilled peach and a portion of Salmon thats it! This dish is really ready after only 5 simple steps! 

Enjoy, Charlotte x

Naked Broccoli Burgers with Spicy Tomato Relish

Here is my take on the classic burger and chips, done the right way - the healthy way! Since turning vegetarian, I have had my fair share of 'veggie patties' and burgers, most made from chickpeas with subtle flavours added and tend to fall apart when cooking. So I took it upon myself to create a tasty, filling vegetarian burger, packed full of goodness and one most importantly - one which holds together!

These Broccoli burgers, combine fibre packed broccoli with a protein punch from the egg and kidney beans and are completely gluten free. Paired with the spicy tomato and onion relish, this recipe even had my meat loving house mates considering the vegetarian lifestyle!

Ingredients 
(makes 8 burgers)

(for the burgers)
- 1x Broccoli Head (cut into florets)
- 2x Garlic Cloves (crushed)
- 1x 400g tin of Kidney Beans (washed, drained and mashed with a fork)
- 1x Egg (beaten)
- 1/2 cup of Oat Flour
- 1/4 cup of Parmesan (grated)
- 150grams of Blue Cheese (crumbled)
- Salt and Pepper to season
- Oilve Oil to fry

(for the relish)
- 1x Red Onion (sliced)
- 2x Garlic Cloves (crushed)
- 2x Green Chilli's (sliced)
- 4x Beef Tomatoes (sliced)
- 1teaspoon of Cayenne Pepper
- 1teaspoon of Paprika
- 2tablespoons of Agave Nectar (or honey)
- 2tablespoons of White Wine Vinegar
- 200ml of Water
- Glug of Olive Oil

Method
(for the burgers)

1) Firstly bring a large saucepan of fresh water to the boil, and cook the broccoli florets until the have just started to soften - around 5 minutes. Then remove from the heat, drain and run under cold water to cool. Then chop until the broccoli is a little mushy but not unrecognisable.

2) Next grab yourself a big bowl, and put all of the ingredients for the burgers in, including the broccoli and mix until completely combined seasoning well with salt and pepper.

3) Now its time to get your hands dirty! The mixture should make around 8 good sized burgers, so grab a portion in your hands, roll into a ball, then flatten until your patties are around 1cm thick. Feel free to make a larger quantity of smaller burgers, or even better - less jumbo sized ones! Repeat this until you have used all of your mixture, then cover your patties with cling film and refrigerate for at least half an hour.

Top Tip: blue cheese and broccoli are a flavour combination made in heaven, so add for an extra taste sensation!

(for the relish)
4) While your burgers are chilling, its time to start your relish. Add your onions and garlic along with the glug of olive oil, to a large saucepan and place over a medium heat for around 5 minutes until the onions start to soften but not brown.

5) Next add all of the remaining ingredients for the relish to the pan, stir well and bring to the boil. Once it has begun to boil reduce the heat and simmer for a good 25-30 minutes until almost all of the liquid has evaporated.

Top Tip: if you want to serve your burgers with sweet potato fries, as I did in the picture, chop one sweet potato per person into uniform french fry shapes. Toss in just enough olive oil to coat all of the fries, and place them in a single layer on a baking tray, then sprinkle with paprika. place in an oven preheated to 200C for around 25-30 minutes until they are crunchy on the outside and perfectly fluffy inside!

6) Once your burgers have been in the fridge for at least 30 minutes, its time to cook them! Place a teaspoon of Olive Oil into a large frying pan over a medium heat (I cooked my burgers in 2 batches, 4 at a time). Add as many burgers as you can fit into your pan and cook for around 3-5 minutes on each side, when the patties have browned on the outside and cooked through (if your patties are burning before they have cooked for at least 3 minutes, reduce the heat).

7) Last but not least, take your reduced relish off the heat and put into a bowl for everyone to dig in! (at this sweet potato fries should also be ready)

Serve naked of their buns on a bed of green leaves, with a good serving of the spicy tomato relish alongside crunchy sweet potato fries and enjoy! However, if you  want to enjoy a more traditional burger, grab a bun and stack it high with filling!

Charlotte x