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Savoury Recipes

These recipes are written, first and foremost with taste in mind, but also for optimum nutrition and reduced food waste. Most are budget friendly too.

Moroccan Butternut Squash, roots and chickpeas (3)

Moroccan Butternut Squash, Roots & Chickpea Bake

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Roasted vegetables are delicious on their own; the simple method of roasting dehydrates the veg slightly, therefore intensifying the flavour and brings out the natural sweetness. Adding spices heightens this flavour even more and contrasts beautifully with this sweetness. The smells coming from the kitchen whilst this dish is cooking are just divine.

In this recipe, I have added halloumi to add a salty contrast, and pine nuts and pumpkin seeds to balance the softness of the cooked veg with a little bit of crunch. All of these textures and flavours elevates this dish into something special.

If wished, you can deconstruct the dish for those who can’t tolerate different textures mixed together and make this a focus point of discussion if feeding this to children. You can also omit the halloumi if vegan or dairy intolerant.

Food is so much more than taste and nutrition; it is about enjoyment and exploring the senses of sight, smell and texture too.

MOROCCAN BUTTERNUT SQUASH, ROOTS & CHICKPEA BAKE

Joanne Iceton
A vibrant dish, full of flavour, texture and nutrition
Print Recipe
Prep Time 20 minutes
Cook Time 30 minutes
Total Time 50 minutes
Course Main Course
Servings 4 - 6

Equipment

  • 2 baking trays
  • 1 mixing bowl
  • Oven

Ingredients
  

Veg Bake

  • 1 small butternut squash* peeled, deseeded and cut into 2.5cm thick wedges
  • 2 red onions peeled and cut into wedges
  • 2 medium parsnips scrubbed and cut in half lengthways (quartered if large)
  • 1 red pepper cut into chunky strips
  • 400 g can chickpeas drained

Dressing

  • 2 tbsp unrefined rapeseed/olive oil
  • 1 tbsp lemon juice about 1/2 lemon
  • 1 tbsp tomato puree
  • 1 tsp smoked paprika
  • 2 tsp ground cumin
  • 2 garlic cloves crushed (or use 2 tsp garlic paste)
  • 1/2 tsp ground cinnamon optional
  • pinch salt & pepper

Optional

  • 250 g halloumi sliced
  • 200 g baby spinach washed
  • 100 g pine nuts or pumpkin or sunflower seeds
  • extra rapeseed/olive oil to drizzle

Instructions
 

  • Oven, 200c.
  • Prepare and chop the veg then add to a large mixing bowl along with the drained chickpeas.
  • Mix the dressing ingredients together then pour over the veg mix, stirring well.
  • Grease a large baking tray and pour all of the veg and chickpea mix onto this and spread out. Bake for 25 - 30 mins (the veg should be tender)
  • If including halloumi, pop a separate greased tray in the oven at the same time you put the veg. Slice the halloumi and place on the hot baking tray about 15 mins after the veg has been cooking. You can turn it over after 5 mins if wished. You can also fry it in a pan, however, this way makes use of the energy used in the oven. 
  • Place the washed spinach leaves in each serving bowl/plate then divide out the cooked veg mixture, top with the halloumi and scatter with the pine nuts/seeds if using then serve.
    Drizzle with extra unrefined rapeseed/olive oil if wished.
     

Notes

This dish can also be served cold as a salad. The dish can be kept in the refrigerator for up to 3 days, covered.
*The squash will weigh about 400 - 500g. If your squash is larger, you can keep the remainder in the fridge in an airtight container for a few days or freeze to use in soups/stews at a later date. You can also use pre-prepared squash too. You can also use 4 - 6 carrots halved lengthways instead of butternut squash (like the parsnips, cut into quarters if large).
Keyword butternut squash, chickpeas, moroccan

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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Nutritional Benefits:

Butternut Squash: Contains carotenes which help to  prevent certain cancers, reduce inflammation and  protect the skin from sun damage. It is a good source of the antioxidant vitamins A (essential for good eye health and vision)  C, E and B vitamins along with calcium, potassium and  magnesium. Like all fruits and vegetables, it is a source of soluble fibre.

Peppers are a rich source of vitamin C, E and B6 and again have anti-cancer properties.

Spinach is an excellent source of vitamin K, vitamin A (in the form of carotenoids), vitamin C and folate as well as being a good source of potassium, manganese, magnesium, iron and vitamin B2. Vitamin K is important for maintaining bone health. It does not contain as much iron as  previously thought, but nevertheless, it is a source of this nutrient which is needed to make haemoglobin (a protein in red blood cells that transports oxygen around the body) as well as a healthy immune system. The benefits of spinach  include protection against loss of muscle mass, bone density and anaemia, maintaining good eye health, cell growth and repair. The antioxidant content may help to prevent certain  cancers. Spinach is best eaten raw or lightly cooked in order to preserve its nutrient content.

Chickpeas are full of fibre (essential for good digestive health, protein (helps in cell repair) folate, potassium and magnesium (helps to regulate blood pressure, energy production, blood sugar balance and mood disorders) and protective plant chemicals which may help prevent certain  cancers.

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. 

 

 

 

Cod, Chorizo and Butterbean Stew (3)

White Fish, Chorizo & Butterbean Stew

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Sometimes, one wants a meal that only takes about half an hour, even better when it is one which is relatively inexpensive to make.

For this recipe, I chose to use frozen coley rather than cod, as this is readily available, and therefore more sustainable. It is also less expensive than cod or haddock. Buying frozen fish is often a cheaper option, and because it is often frozen at sea, this locks in the flavour and nutrients. It is also less likely to end up as food waste; something we all need to reduce in order to help protect our planet.

The addition of chorizo in this dish brings a smoky depth of flavour, which contrasts the creaminess of the white fish.

WHITE FISH, CHORIZO & BUTTERBEAN STEW

Joanne Iceton
A delicious rich stew, full of umami flavours and nutritious ingredients
Print Recipe Pin Recipe
Prep Time 10 minutes
Cook Time 25 minutes
Course Main Course
Servings 4 people

Equipment

  • 1 large, deep frying pan with a lid If you don't have a lid, use a circle of tin foil over the top of the pan.

Ingredients
  

  • 1 tbsp. oil
  • 1 onion finely chopped
  • 200 g chorizo, chopped or sliced you can use any type of chorizo
  • 1 tbsp. red wine or balsamic vinegar* optional
  • 400 g can of butterbeans
  • 400 g can of chopped tomatoes
  • 100 g olives, any colour** optional (if serving to children, choose stoned olives)
  • 400 g skinned white fish fillets*** use frozen or fresh
  • 1 handful fresh chopped parsley optional

Instructions
 

  • Add the oil to a heated pan then stir in the chorizo and onion. Turn the heat to low, cover, and cook until the onion softens and has been coloured by the chorizo.
  • Add the vinegar if using, then stir in the butterbeans, along with the liquid from the can. This will give extra flavour and help to thicken the sauce. Stir through the chopped tomatoes, then add water to the can (about half full), swill round to get the last bits of the tomatoes, and add that to the pan too. Stir well.
  • Bring to a boil, then reduce the heat again and simmer for 10 mins to thicken. If using olives, stir them in now.
  • Nestle the fish amongst the tomato sauce base, cover and simmer for 10 mins if using fresh fish, and 15 mins if using frozen. Check it is cooked by inserting a knife; it should flake easily.
  • Scatter with chopped parsley and serve with crusty bread to mop up all of those delicious juices.

Notes

* Adding vinegar gives a rounded flavour to the tomato sauce base (try it with all of you tomato based sauces). Feel free to omit it if wished. You can also add a squeeze of lemon or 1/2 tsp. sugar to bring out the flavour.
** Adding olives (along with the chorizo) means you should not need any seasoning as these both add flavour and that umami taste. If you don’t like, or don’t have olives, leave them out; the chorizo will still give that bit of punch.
***Cod and haddock are the most common types of fish, but to be more sustainable (and save money) try coley or pollack. There is very little difference in flavour. To save even more money, use frozen fish (yes, you can add them to the dish when frozen)
Keyword butterbean, chorizo, fish, stew

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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Nutritional Benefits:

Fish of all types, are great sources of protein (helping to build and repair cells). White fish contains many B vitamins (protecting against heart disease) as well as being a source of  iodine (helping to enhance IQ and healthy thyroid function-iodine deficiency has been linked to stunted growth and poorer intelligence), phosphorous and selenium.

Butter beans like all pulses offer both soluble fibre and insoluble fibre. Soluble fibre helps to lower bad LDL cholesterol , prevent blood sugars from rising rapidly and prevent heart disease. Both  fibres are essential for good digestive health. They are also a source of B vitamins, protein, iron and calcium.

Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Adding fat (as in olive or vegetable oil) boosts the absorption of the  valuable antioxidant lycopene and vitamins further as well as cooking. The vitamin C content helps the body absorb to iron from the beans.

Onions have been valued the world over for centuries for their anti-inflammatory and healing  properties. The sulphur compounds in onions (as well as in their ‘relatives’ leeks, garlic, shallots etc.) have been shown to help lower blood pressure and  discourage the growth of tumours. They are also high in vitamins C, B6, calcium,  potassium and phosphorous. Phosphorous draws calcium into bones to keep them strong but other nutrients in onions have been shown to destroy osteoclasts which are cells that break down bone leading to osteoporosis.

Tomato, Feta and Olive Scones

Tomato, Feta & Olive Scones

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After finding some sundried tomatoes lurking at the back of the fridge, I wanted to use these in something a bit different than in a salad. These scones also make use of that delicious oil that the tomatoes come with, instead of butter.

Just to clarify, I didn’t add butter for the photo just to show the lovely chunks of tomato, feta and black olives. It is almost sacrilege not to serve scones with butter!

Tomato, Feta & Olive Scones

Joanne Iceton
A delicious twist on traditional cheese scones
Print Recipe Pin Recipe
Course Appetizer, Side Dish, Snack
Servings 8 scones

Equipment

  • 1 Baking tray
  • Measuring Spoons
  • scone cutters or you can use a 5 cm glass
  • 1 Rolling Pin or you can use a large bottle

Ingredients
  

Scones

  • 150 g self raising flour*
  • 75 g wholemeal flour*
  • 1/2 tsp salt
  • 1/2 tsp dried oregano
  • 1/2 tsp baking powder*
  • 3 tbsp oil from the sundried tomatoes you can also use rapeseed or olive oil
  • 75 g feta cheese finely diced
  • 75 g sundried tomatoes finely chopped
  • 1 handful black olives (roughly 10) chopped
  • 1 egg
  • 2 tbsp milk

To Top

  • Milk, to glaze
  • 25 g feta cheese, crumbled optional

Instructions
 

  • Preheat the oven to 220c. 
  • Mix the first 5 ingredients together, then drizzle over the oil. Rub the flour into the oil until you get a fine breadcrumb consistency. Alternatively, you can pop the dry ingredients into a food processor, pulse then add the oil, then pulse again to bring together.
  • Stir in the feta, tomatoes and olives. Make a well in the middle and add the egg then milk. Start to mix the egg and milk together first, then stir in the flour mixture, bringing it together with your hands to form a soft dough.
  • Tip on to a floured surface and roll out to a depth of 2.5 cm. You can use a large bottle for this if you don’t have a rolling pin. Stamp out the scones with cutters or use a small cup/glass (about 5 cm). Do not twist the cutter or cup/glass as this will prevent your scones from rising fully. Keep gathering the scraps of dough together, (being careful not to over knead as this will make for a tough scone) and rolling out until you have used it all. You may just need to mould and press down the last scrap.
  • Pop the scones onto a greased tray and brush with a little milk. If wished, you can press in some more of the feta.
  • Bake for 12 -15 mins until golden. When cooked, remove from the tray to cool on a wire rack.
     

Notes

*I have used 1 part wholemeal flour, to 2 parts self raising flour in this recipe, as using all wholemeal flour will create a denser scone. Wholemeal flour contains more B vitamins (needed to release energy from nutrients and a healthy nervous system) and vitamin E content than white (helping wound healing, immunity and healthy eyes, skin and red blood cells) as well as insoluble fibre essential for good digestive health and stabilising blood sugars. If you only have self raising flour, just use 225g and omit the baking powder.
 
These scones are delicious warm from the oven spread with butter but can be eaten cold. Try with some onion chutney and sliced fresh tomatoes.
 
Keyword feta, olives, scones, tomatoes

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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BACK OF THE FRIDGE SOUP

Back of the Fridge Soup

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There is a common theme to many of the recipes I create, that is to reduce waste. This is for good reason when 8 – 10% of greenhouse gas emissions come from waste food. This may not sound much but when 1.3 billion tonnes of food is wasted globally a year, it amounts to a lot. So my reckoning is, if we all do a little bit where we can, cherish that food, appreciate the time, energy, water and work that has gone into producing it, then we might just help to slow down climate change (notice the inspirational book from Hugh Fearnley-Whittingstall!)

So this recipe is what I call ‘Back of the Fridge Soup’ as it does use up what you have. So if you don’t have the vegetables and tins I’ve used here, use what you have. Just make the veg content up to 1.2kg, use a tin of chickpeas, cannellini beans, kidney beans or even baked beans! The tomato sauce will add an extra depth of flavour!

I added a roasted red pepper as it is what I had left over and I wanted to add a splash of colour. Feel free to omit it or use a fresh red pepper added at the same time as the courgettes.

Give it a try!

BACK OF THE FRIDGE SOUP

Joanne Iceton
A soup to warm the soul
Print Recipe Pin Recipe
Prep Time 15 minutes
Total Time 30 minutes
Course Appetizer, Soup
Servings 8 servings

Ingredients
  

  • 1 tbsp rapeseed oil or use a basic olive or vegetable oil
  • 1 large leek sliced
  • 2 large carrots chopped (don't peel)
  • 4 celery sticks chopped
  • 2 medium parsnips chopped (don't peel)
  • 2 medium courgettes chopped
  • 1.5 litres vegetable stock
  • 1 can butter beans keep the liquid to use as additional stock
  • 1 can pearl barley drained, you can also used a good handful dried (see below) or just leave out
  • 1 roasted red pepper optional

Instructions
 

  • Wash and prepare all of the vegetables
  • Add the oil to a large lidded pan, heat on medium then add the leeks, carrots, celery and parsnips. Cook covered until they start to soften but don't allow to brown. If they do start to turn colour, add a splash of water.
  • Add the vegetable stock, courgettes, beans with the water from the can (this also helps to thicken due to the starch content) and drained pearl barley or dried.
  • Bring to a boil, cover and simmer for 10 mins until all veg is cooked then stir through the red pepper (optional). If using dried barley, you will need to simmer for about 30 mins to cook them
  • Serve with crusty bread warmed in the oven.
Keyword soup, vegetables

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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Nutritional Benefits:

This soup contains six different vegetables (pulses like butter beans are classed as one of your five a day) that offer benefits such as being anti-inflammatory, may help to reduce the risk of certain cancers, may help to boost immunity, may help to reduce heart disease, regulates insulin levels, promotes good digestion and much more.

Warm Moroccan Carrot Salad

Warm Moroccan Carrot & Chickpea Salad

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As the leaves turn beautiful shades of orange and gold and slowly drop, almost in slow motion from the trees, it brings with it crisp mornings and a reminder that the “C” season is soon upon us (it is far to early for me to contemplate this yet!)

Although I love that autumn calls for long walks with nature (always a joy), part of me still hankers after the glorious warmth and light nights of summer. To me, this warm salad means hanging on to that thought, yet it appreciates seasonal veg and the many shades of autumn.

I make no claim that this is a traditional Moroccan dish, but used elements of Moroccan flavours to bring warmth and zingy flavours that just explode on the tongue.

I hope you enjoy this as much as I do.

Jo x

WARM MOROCCAN CARROT & CHICKPEA SALAD

Joanne Iceton
A taste explosion of Moroccan flavours in one simple dish
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Course Salad
Servings 4 people

Ingredients
  

Warm Salad

  • 500 g baby carrots halved lengthways or use standard carrots cut half lengthways then into 2.5cm sticks
  • 1 red onion cut into wedges
  • 1 lemon cut into wedges
  • 400 g can of chickpeas drained

Dressing

  • 2 tbsp olive/rapeseed oil
  • 1 tsp smoked paprika
  • 2 tsp ground cumin
  • 1 garlic clove crushed
  • 1/2 tsp ground cinnamon optional
  • pinch salt & pepper

Optional

  • 25 g slivered almonds
  • baby lettuce leaves such as spinach to serve

Instructions
 

  • Oven, 180c
  • Prepare and chop the carrots, onion and lemon then add to a large mixing bowl, along with the chickpeas.
  • Mix the dressing ingredients together then pour over the carrot mix, stirring well to coat.
  • Grease a large baking tray and pour all of the carrot mixture on to this and spread out.
  • Bake for 25 - 30 mins, remove from the oven and sprinkle over the slivered almonds if using. Leave to cool slightly on the tray.
  • Place the salad leaves in a serving bowl/plate and tip the cooked carrot mix over the top.
  • This salad is best served warm but just as delicious cold the next day. It can be kept in the refrigerator for up to 4 days in an airtight container.
Keyword carrots, chickpea, moroccan

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Carrots are full of alpha and beta carotenes (antioxidants which help prevent heart disease, reduce the risk of certain cancers, lower the risk of infections and mop up free radicals; unstable molecules produced by the body in response to the environment, stress etc. which can cause harm to the body and cell malformation). Beta carotene is converted by the body into vitamin A; essential for growth, boosting immunity and healthy eyesight. As vitamin A is a fat soluble vitamin, cooking with a little oil helps the body to absorb more of this nutrient.

Chickpeas are full of fibre (essential for good digestive health and may help to  lower blood cholesterol), protein (helps in cell repair) folate, potassium and magnesium (helps to regulate blood pressure, energy production, blood sugar balance and mood disorders) and protective plant chemicals which may help prevent certain cancers.

Cheesy Courgette Muffins2

Cheesy Courgette Muffins

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This recipe came about through having a glut of courgettes at the height of summer. Any owners of vegetable plots will tell you that once courgettes start to come through, they seem to double overnight!

The joy of this recipe is that it is great to use up those courgettes which have almost turned into marrows (the skin may need peeling if rather tough and the centre scooping out if they have gone seedy and ‘wooley’) rather than just stuffing them. It is also very simple and uses ingredients found in most cupboards.

CHEESY COURGETTE MUFFINS

Joanne Iceton
Super tasty muffins, delicious straight from the oven.
Print Recipe Pin Recipe
Prep Time 15 minutes
Course Side Dish

Equipment

  • muffin tin/tray

Ingredients
  

  • 125 g courgette (about 1 small courgette) thinly slice 6 - 8 to decorate then grate the rest
  • 125 g mature cheese grated
  • 100 g self raising flour*
  • 1 egg, beaten
  • 60 m rapeseed or olive oil
  • 180 ml milk of choice
  • pinch salt & pepper
  • 100 g chopped ham optional

Instructions
 

  • Oven 180c
  • Add the grated courgette, 100g of the grated cheese and flour to a bowl and mix. If using ham, add this now.
  • Create a well in the centre then add the egg, oil and milk. Mix the ingredients briefly then mix the liquid ingredients with the dry with a pinch of salt and pepper. Do not over mix as this will make a tough muffin. The batter should be quite thick but still drop off a spoon. Add a splash more milk if needed.
  • I used a silicone muffin tray which simply need greasing lightly. Otherwise, feel free to use muffin cases in a tray.
  • Using two spoons, share the mixture between the muffin cups and top with sliced courgette (if using) then the remaining 25g grated cheese. The mixture will make 6 - 8 larger muffins or 12 small.
  • Bake for 20 - 25 mins for smaller muffins or 30 - 35 mins for larger ones. Check they are cooked by inserting a sharp knife/skewer/toothpick which should come out clean with perhaps a few crumbs attached.
    Leave to cool for at least 5 mins before eating.

Notes

These muffins are best served warm.
They can be stored in a sealed container for a day or two. If keeping for longer, store in the fridge for up to five days. To reheat, pop on a baking tray, oven 180c for 5 - 10 mins or heat in a microwave for about 30 seconds.
These muffins are quite dense because of the courgette content. If wishing to lighten them, wrap the grated courgette in a muslin cloth or very clean tea towel and squeeze to get as much moisture out as possible. I quite like the density of them (and the less steps the better for me!) but everyone has different tastes.
*In most cases, I try to use wholemeal flour for the extra fibre and nutrients. This now comes in plain and self raising options - to make your own self raising flour, add 1 tsp baking powder to 75g plain flour. Bakes made with wholemeal flour tend to be a little heavier so I used 50g wholemeal and 50g white, but feel free to stick with standard white flour for the whole recipe.
Keyword cheese, courgettes, muffins

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Courgettes like other squashes are diuretics and their potassium content benefits those with high blood pressure. They are also a source of immune system boosting vitamin C as well as  soluble fibre – essential for good digestion and helping to stabilise blood sugar.

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. Dairy products have been associated with positive health benefits against diabetes and metabolic syndrome. Like many foods, they should not be eaten in vast amounts, but certainly as part of a healthy diet.

Easter Bunny Cups

Easter Bunny Cups

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Being the childlike person I am, I never have no problem dreaming up fun and cute food ideas that appeal to children (and big kids alike!)

These Easter Bunny Cups are just a variation of our Mini Egg Frittatas, just with added facial features.

Enjoy – Jo x

EASTER BUNNY CUPS

Joanne Iceton
A simple recipe not just for Easter
Print Recipe Pin Recipe
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Appetizer, Breakfast, Snack
Servings 6 'Bunny cups'

Equipment

  • Muffin tin
  • Measuring jug
  • Scales

Ingredients
  

  • 1 tbsp oil

Egg Base

  • 3 eggs
  • 125 ml milk
  • 50 g mature cheese grated

Toppings

  • 3 cherry tomatoes halved
  • 6 stoned black olives halved (or you can use peas)
  • 6 slices pepper you can also use slices of ham/chorizo
  • 1 wrap, cut into bunny ear shapes or you can use sliced bread, rolled thin with a rolling pin
  • chives these will make the whiskers but are optional

Instructions
 

  • Oven, 180c
  • Prepare the topping ingredients that you will use.
  • Brush to inside of a muffin tray with the oil.
    Break the eggs into a jug and add the milk, beating well. Pour in the muffin tin cups. Add the grated cheese.
  • Add the topping ingredients to make a bunny face (half a cherry tomato for the nose,  olive slices or peas for eyes, red pepper or ham/chorizo for a mouth). Push the wrap or bread ‘ears’ into the egg mixture at the top of the muffin cups. The chives can be added once cooked.
  • Cook for 20 - 30 mins (this will depend upon your oven). The egg mixture should be set and slightly browned.
  • Leave to rest at least 5 mins in the muffin tray before removing. If serving to little ones, be careful as the tomatoes will be hot. You can add the chives for whiskers if wished.

Notes

Feel free to add chopped veg such as chopped peppers, courgettes, spinach, mushrooms etc. to the egg base. You will likely be able to make 8 bunny cups if you do this.
As an alternative, you can use some wraps as the base of each bunny cup:
Cut 3 circles in each wrap, using a small bowl as a guide (roughly 10 - 12cm). After brushing the muffin tin with oil, press the circles into each cup. Use the remaining scraps to cut out 12 thin rectangles (for the ears).
 

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They  contain many nutrients  including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc, omega 3’s and choline (a nutrient needed for the development of memory and learning in the brain). Studies show that egg  consumption can help to prevent chronic age related conditions like heart disease, eye degeneration, memory loss and loss of muscle mass. 

Tomatoes are full of vitamin C, antioxidants which are cancer preventative, potassium (essential for maintaining fluid balance and muscle/nerve function) and compounds which prevent blood clots.

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. 

Greek Aubergine & Feta Bake

Greek Aubergine & Feta Bake

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This dish, like many I create, came about to use up ingredients I have and prevent food waste. Aubergines are not to everyone’s taste but baked and crisped up slightly before baking again in a sauce means the texture is more appealing (I speak from experience of having a daughter with sensory food issues). A common theme in the work we do at Little Chefs Big Chefs is dealing with a mass of surplus bread so I will always try to find some way to include this! This recipe works best with stale bread as it will then absorb more of the flavours – win win!

I have given a few options to tweak this to ‘eat around the world’ too. I hope you enjoy.

Jo x

GREEK AUBERGINE & FETA BAKE

Joanne Iceton
Print Recipe Pin Recipe
Course Main Course, Side Dish
Servings 2 as a main, 4 as a side

Ingredients
  

  • 2 - 3 aubergine washed and cut into 2.5cm cubes
  • 1 red onion cut into large chunks
  • 1 tbsp. rapeseed or olive oil
  • 2 garlic cloves crushed
  • 1 tsp. dried oregano
  • 400 g tin chopped tomatoes
  • 400 g tin butter beans drained
  • 100 g feta cheese cubed
  • 2 - 3 thick slices of bread e.g. granary, sourdough, torn into chunks

Instructions
 

  • Prepare the aubergines and onion and toss in the oil along with the garlic and oregano. Place on a baking tray and roast at 200c for 20 mins until golden.
  • Tip the aubergine and onions into a shallow baking tin (I used a ceramic dish), stir in the tomatoes and butter beans then scatter over the bread and cheese.
  • Bake for a further 15 - 20 mins until heated through and the feta cheese starts to brown slightly.

Notes

This is a complete meal containing protein (beans and cheese), starchy carbohydrates (bread and beans) and vegetables but feel free to serve this as a side dish. It is even delicious served as a salad the next day.
To make adaptations to this dish:
Italian - (Aubergine Parmigiana), stir in 1 tbsp. pesto with the tomatoes, you can omit the butter beans if wished and instead of bread cubes and feta, top with breadcrumbs and grated parmesan then bake.
Persian - Toss the aubergine and onion with 2 tsp. cumin, 1 tsp. ground coriander and 1/2 tsp. cinnamon, omitting the oregano before baking. Swap the butter beans for chickpeas and add 2 tsp. honey and a small handful of raisins (optional) with the tomatoes before baking for the second time. Omit the bread.
Indian - Toss the aubergine and onion with 2tsp. cumin, 1 tsp. ground coriander, 1 tsp. turmeric and 1/2 tsp. dried chillies (alternatively, add 2 tbsp. curry powder), omitting the oregano before baking. Swap butter beans for chickpeas, add 1 cm grated ginger (or 1/2 tsp ginger paste) and 2 tbsp. tomato puree along with the chopped tomatoes before baking for the second time. Omit the cheese and bread, instead serving with flatbreads and scattering the dish with fresh chopped coriander.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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Nutritional Benefits:

Aubergines, with their wonderful deep purple hue contain phytonutrients which help to keep our bodies healthy. They are an excellent source of dietary fibre and also a good source of vitamins B1 and B6 and potassium. In addition it is high in the minerals copper, magnesium and manganese.

They are rich in antioxidants, specifically nasunin found in aubergine skin. This antioxidant is a free radical scavenger (if free radicals overwhelm the body’s ability to regulate them, a condition known as oxidative stress ensues and can trigger a number of human diseases) and has been found to protect the lipids (fats) in brain cell membranes which are essential for healthy brain function. Studies indicate that phenolic-enriched extracts of aubergine may help in controlling glucose absorption, beneficial for managing type 2 diabetes and reducing associated high blood pressure (hypertension).. 

Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma. Adding fat (as in olive or vegetable oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further.

Butter beans like all pulses offer both soluble fibre and insoluble fibre. Soluble fibre helps to prevent blood sugars from rising rapidly and prevent heart disease. Both  fibres are essential for good digestive health. They are also a source of B vitamins, protein, iron and calcium.

Onions have been valued the world over for centuries for their anti-inflammatory and healing  properties. The sulphur compounds in onions (as well as in their ‘relatives’ leeks, garlic, shallots etc.) have been shown to help lower blood pressure and discourage the growth of tumours. They are also high in vitamins C, B6, calcium,  potassium and phosphorous. Phosphorous draws calcium into bones to keep them strong but other nutrients in onions have been shown to destroy osteoclasts which are cells that break down bone leading to osteoporosis.

The sulphur compounds in garlic which create its odour also offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and antifungal food.

Cheesy Bean & Sweetcorn Patties

Cheesy Bean & Sweetcorn Patties

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This is a recipe that came about to satisfy our vegetarian daughter as well as to use up some stale bread, grated cheese that had gone a bit hard and tin of kidney beans that had been in the food cupboard far too long.

Adding the cheese and sweet chilli sauce gives these patties a wonderful depth of flavour. We had these with a salad (as shown) as well as some buttered small potatoes. Yum Yum!

(If you do make ‘meatball’ sized patties, they will take less time to cook – about 2 mins on each side)

Enjoy – Jo x

CHEESY BEAN & SWEETCORN PATTIES

Joanne Iceton
Print Recipe Pin Recipe
Course Main Course, Side Dish, Snack

Ingredients
  

  • 2 medium slices bread preferably wholegrain
  • 400 g can kidney beans rinsed and drained (or mixed beans)
  • 400 g can chickpeas drained
  • 1 egg
  • 3 tbsp. sweet chilli sauce
  • 150 g sweetcorn canned or cooked if frozen
  • 100 g mature cheese grated
  • 1 tsp. dried parsley
  • 1 tbsp. oil

Instructions
 

  • Add the bread to a food processor and pulse to make breadcrumbs. Add the beans, chickpeas, egg and chilli sauce, then blend until smooth.
  • Alternatively, if you don’t have a processor, grate the bread to make the breadcrumbs and mash the beans and chickpeas with a potato masher. The patties will be chunkier but this is fine.
  • Stir in the sweetcorn, cheese and parsley then season.
  • Using wet hands, form the mixture into burger/patties or you could even make ’meatballs’. You want them to be at least 2.5 cm depth. Set aside
  • Heat a large frying pan then add 1/2 tbsp. oil tilting the pan to cover the base.
  • Add the patties or bean balls ensuring you leave space between them (otherwise, they will steam) then turn the heat to medium. You may need to cook them in batches.
  • Cook for about 4 mins each side until browned.
  • Serve either in a bun or on top of a spinach, beetroot and tomato salad as I have here.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

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Nutritional Benefits:

Kidney beans and Chickpeas (like all pulses) offer energy giving carbohydrates, protein, soluble fibre, vitamin B1, folate, phosphorous, potassium and iron. Kidney beans also contain a mineral (molybdenum) which destroys sulphites. Sulphites are used as a preservative in many foods and many individuals, especially asthmatics are sensitive to them. Eating pulses on a regular basis can help prevent future heart disease.
As sweetcorn is a wholegrain it has similar benefits to other wholegrain foods with additional antioxidants, vitamins, minerals, complex carbohydrates and phytonutrients all which work together to prevent disease. Eating more wholegrains helps to prevent type 2 diabetes, heart disease and certain cancers.

Wholegrain bread like flour contains more B vitamins (important for a healthy nervous system) minerals such as copper, selenium, magnesium and manganese as well as insoluble fibre (fibre in the diet can help to lower blood sugar and blood cholesterol levels as well as maintaining a health digestive system) The refining  process needed to make white pasta, flour and bread removes most of these valuable nutrients which is why we always prefer to use these foods. It is a complex carbohydrate food which releases energy slowly  (unlike refined carbohydrates like pastries, cakes, white bread/pasta, sugar and sugary drinks). Because they take longer to digest, they keep you fuller for longer.

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of  conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have little effect on the heart or risks of strokes. Like many foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.

Smoky Arrabiata Vegetable Stew

Smoky Arrabiata Vegetable Stew

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If you are not already aware, I detest food waste and will always try to create meals out of foods deemed past their best. This dish arose because we had a few wrinkly peppers, some sweet potatoes that had been a bit battered, some bendy carrots and some remaining cheese scones from our Community Pantry that had gone a bit dry (scones make fab makeshift dumplings to go on top of stews).

Although arrabiata is a traditional Italian spicy tomato based sauce, feel free to make this your own and adapt the amount of chilli you add or omit it altogether. Also, if you don’t like the smokiness of the paprika, reduce or omit this too. Recipes are there to adapt!

I hope you enjoy it as much as we all did.

Jo x

SMOKY ARRABIATA VEGETABLE STEW

Joanne Iceton
Print Recipe Pin Recipe
Course Main Course
Servings 4 servings

Ingredients
  

  • 1 tbsp. rapeseed oil I used the oil from the sundried tomatoes, but use whatever you have
  • 1 red onion cut into chunks
  • 2 - 3 garlic cloves crushed (or 2 - 3 tsp. garlic paste)
  • 1 tbsp. smoked paprika
  • 1 tsp. dried thyme
  • Large pinch chilli flakes
  • 2 medium sweet potatoes scrubbed then chopped into 1.5 cm chunks (or use 2 - 3 carrots, cut into chunks)
  • 2 peppers (any colour) chopped into large chunks
  • 4 sundried tomatoes chopped (optional)
  • 1 400 g cans chopped tomatoes
  • 1 tbsp. balsamic vinegar
  • 100 g pitted olives - halved for little ones optional
  • 4 - 6 cheese scones
  • Handful fresh parsley chopped

Instructions
 

  • Add the oil to a large lidded pan and heat. Add the onion to the pan and cook on medium until softened.
  • Stir in the garlic, paprika, thyme, chilli flakes then add the sweet potato/carrots and peppers cooking until the pepper is softened slightly.
  • Stir in both type of tomatoes, vinegar, and olives then half fill the empty can of tomatoes with water and add that too. Season with salt and pepper.
  • Bring to a boil then lower to a simmer and cover. Cook for 10 - 15 mins until the sweet potato is fully cooked.
  • Press the scones halfway into the stew, cover and simmer until the scones are heated through.
  • Serve scattered with the chopped parsley.

Notes

The beauty in dishes such as this that you can substitute the veg with what you have.
No onions? Use leeks or even a bunch of spring onions.
Use 500 - 600kg of veg if you don’t have peppers or sweet potato - try courgettes, cauliflower, aubergine, parsnips, turnip/swede etc.
You can also add protein to this by adding a can of butter beans (include the juice and omit the water).
If wishing to add meat, use 300g, adding this at the same time as the onion and cook until browned.
Instead of scones, you may wish to serve this with pasta. Use 100g dry pasta shapes per person, cook as directed then stir through.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Tomatoes contain vitamins C and E, anticancer properties and may ease symptoms of asthma.  Adding fat (as in olive or  vegetable oil) boosts the absorption of the valuable antioxidant lycopene and vitamins further.

Onions are truly a superfood containing vitamin C and  compounds which have anti-cancer, anti-inflammatory and antibacterial  properties, and may help to reduce the risk of heart  disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2  diabetes).

Peppers are a rich source of vitamin C (for healthy cells and to absorb iron), E (for healthy cells and circulation) and B6 and again have anti-cancer properties.

Sweet potatoes are high in soluble fibre, antioxidants beta carotene and vitamins A, C and E as well as filling. They help keep blood sugar levels regulated so are excellent to prevent insulin resistance which is the precursor to type 2 diabetes. Antioxidants help to prevent illnesses such as heart disease, inflammation, cancer and asthma.

The sulphur compounds in garlic offer many health benefits from minimising the risk of heart disease, certain cancers (colon, stomach and prostrate), can help to prevent stomach ulcers and is a natural antibiotic, antiviral and  antifungal food.

 

Turkey, Leek & Ham in Mustard Sauce

Turkey, Leek & Ham in Mustard Sauce

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This is another recipe that helps to reduce food waste and turns the leftovers from one meal to make a completely different one.

Turkey is one of those meats that can have a tendency to be bland and dry so the addition of cream and mustard in this recipe, raises it to another level. The recipe can be used as a base for so many other dishes such as mashed potatoes, topping for a jacket potato, pasta or under a pie crust (I served this with a sprinkling of finely chopped parsley and our Pimped Up Leftover Roasties – roast potatoes cooked with halved pickled onions, which cuts through the richness of the cream)

Enjoy – Jo x

TURKEY, LEEK & HAM IN MUSTARD SAUCE

Joanne Iceton
A great use of leftovers
Print Recipe Pin Recipe
Course Main Course, Side Dish
Servings 4 servings

Ingredients
  

  • 1 tbsp. oil
  • 2 - 3 leeks washed and sliced
  • 350 g 400g cooked turkey or chicken
  • 150 g ham chopped
  • 200 g cooked carrots optional
  • 1 tbsp. mustard use any you prefer
  • 1 tbsp. plain flour
  • 300 ml single or double cream
  • 100 ml chicken or vegetable stock

Instructions
 

  • Heat a lidded wide pan, add the oil then add the washed leeks with an extra splash of water. Stir then cover to cook on a medium heat to soften. Add another splash of water if they seem to be boiling dry. You don’t want them to gain any colour.
  • Meanwhile, chop up the turkey, ham and carrots if they are large.
  • Once the leeks have softened, add the turkey, ham and carrots if using. Stir through the leeks then add the mustard and flour, stirring again until all of the flour has been distributed.
  • Add the cream and stock, stirring in well. Bring to a simmer then turn the heat to low, stirring every now and then to prevent the sauce from catching at the bottom of the pan. You may need to add extra splashes of water if the sauce becomes too thick.
  • Season with black pepper and serve with potatoes, pasta or use in a pie.

Notes

As you have reheated cooked turkey (or chicken), it is not advisable to reheat this dish. 

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Turkey, like chicken is packed with B vitamins, zinc (helps to fight infection and increase resistance to coughs and colds, helps to control fluctuating hormones an keep the heart healthy), sulphur and selenium.
Like all meats, it is a source of protein (but very lean) essential for growth and repair of cells. It is also a good source of tryptophan; an amino acid which is used to make  serotonin (a brain chemical) which induces sleep and helps to ease stress.

Allium vegetables of all types (includes  leeks, onions, shallots, and spring onions as well as garlic are truly a superfood containing  vitamin C and compounds which have anti-cancer, anti-inflammatory and  antibacterial properties, and may help to reduce the risk of heart disease as well as regulating insulin response (insulin resistance is often a precursor to developing type 2 diabetes).

This dish uses leftovers common after Christmas (or any time of the year) so this is great to help avoid food waste. For the uninitiated, the methane gases which are  emitted when food is broken down by bacteria has a lethal effect on our environment. Excess amounts of greenhouse gases such as methane, CO2 and  chlorofluorocarbons absorb infrared radiation and heat up the earth’s atmosphere, causing global warming and climate change.

Watercress Tortilla Omelettes

Watercress Tortilla Omelettes

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This recipe is ideal for a brunch or light meal but add either a jacket potato, sweet potato wedges or a heart salad and it can be eaten as a main meal. It is also ideal to eat chilled as a packed lunch or picnic.

Feel free to substitute the watercress for leaves such as spinach or rocket. I added a pinch of chilli flakes to the egg as I love the contrast of the heat with the mellowness of the creamy egg.

WATERCRESS TORTILLA OMELETTES

Joanne Iceton
Print Recipe Pin Recipe
Course Main Course, Snack
Servings 4 wraps

Ingredients
  

  • 2 tbsp. unrefined rapeseed/olive oil
  • 8 free range eggs
  • 8 tbsp. milk or water
  • Roughly 100g watercress 4 good handfuls, chopped if they have stalks
  • 100 g mature cheese grated
  • 4 wraps

To Serve (optional)

  • 300 g tomatoes roughly chopped
  • 8 spring onions sliced
  • Drizzle balsamic vinegar

Instructions
 

  • Oven, 130c (just to keep the food warm)
  • Beat the eggs and milk then season with a little salt and pepper. Stir in the watercress and half of the cheese.
  • Heat a pan roughly the same size as your wraps. Add 1/2 tbsp. oil to the pan and swirl or brush around to coat. Tip in a quarter of the egg mixture ensuring you get a bit of watercress and cheese.
  • Turn the heat to medium and allow the egg to cook until the edges can be lifted easily but the centre still slightly runny (so the wrap can stick to this).
    Pop a wrap directly over the egg, leave to cook for a minute or so then using a heatproof plate (the same size or larger than your pan), rest this over the top of the wrap and flip the pan upside down, keeping hold of the plate with one hand whilst holding the pan with the other. The wrap and omelette should come out together. If there are bits left in the pan, scrape them out and put in the middle of the omelette.
  • Carefully easy the tortilla omelette back into the pan, wrap side down, sprinkle with a little cheese, then leave to cook on medium for another minute ensuring the egg is cooked through.
  • Turn out onto a plate then fold about 5 cm of the sides in, then roll forward to make an enclosed wrap. Pop on an ovenproof plate/tray in the oven whilst you cook the remaining tortilla omelettes.
  • When you have cooked them all, using the same pan, add the tomatoes and cook over a high heat just until the edges brown (do not stir). Take off the heat then stir in the sliced spring onions.
  • Serve the tortilla omelettes with the tomatoes and spring onions drizzling the balsamic vinegar over the veg for a light meal.

Notes

This will keep for a few days in the refrigerator; it can be eaten hot or cold and perfect as a packed lunch dish.

The recipes are free to everyone to use (please give credits to us if you choose to use them), and always will be, but our non-profit organisation incurs many costs to keep it running. If you would like to help keep it going, please consider giving a donation. If you feel inspired to try more, why not invest in our Recipe Collection, available online or from our Eco Market. 

Thank you

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Nutritional Benefits:

Watercress is a powerhouse of  nutrients providing good amounts of  vitamin A, C (immunity and wound  healing) and K (good bone and blood health), potassium and calcium. It also is a rich source of plant chemicals (that may reduce or minimise certain cancers including one which help to block the action of cells linked with lung cancer.

It belongs to the brassica vegetable family which all have the ability to help prevent chronic diseases, including cardiovascular diseases, type 2 diabetes, neurodegenerative disorders and various forms of  cancers and more. The  antioxidants have the ability to reduce what is called oxidative stress and the presence of free radicals in our body. These have the potential to cause inflammation, neurodegenerative disorders such as Alzheimer’s and Parkinson’s disease, increase the signs of ageing and cell changes which can lead to cancer.

Eggs are an excellent all round food offering protein and amino acids needed by the body for it to repair itself. They contain many nutrients including vitamin A to benefit eye health, vitamin B12 (fighting depression and tiredness), vitamins D and K (keeping bones strong), iron, zinc and choline (a nutrient needed for the  development of memory and learning in the brain).

Cheese is an excellent source of protein, vitamin D, calcium (needed for strong bones) as well as other various vitamins and minerals. There is still a lot of  conflicting advice on eating saturated fats in dairy foods but recent research has shown that they have little effect on the heart or risks of strokes and can decrease the risk of type 2 diabetes. Like most foods, they should not be eaten in vast amounts but certainly as part of a healthy diet.

 

 

 

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