Ingredients

Serves 2

1 tbsp olive oil
1 red onion, finely chopped
4 ripe tomatoes, blanched, skinned and chopped
1 tsp paprika
1tsp cinnamon
1tsp cumin
1 sweet potato, steamed and pureed
400g can of haricot or cannellini beans, drained and rinsed
Salt and black pepper

*If you don’t have the time to blanch and skin fresh tomatoes you can use one 400g tin of chopped tomatoes or passata instead. If you choose to use passata, you can skip step four below as the sauce will not need to be blended.

Method

1. Heat the olive oil in a large saucepan. Add the chopped onion and sauté over a medium heat for several minutes until the onion is softened and starting to caramelise.
2. Add the tomatoes, paprika, cinnamon, cumin, and season well with salt and black pepper.
3. Simmer for about 20 minutes until the tomatoes have reduced down into a thick sauce, add the sweet potato puree and if needed add more seasoning to taste. Remove from the heat and allow to cool slightly for a few minutes.
4. Purée the sauce in a blender and then return to the saucepan.
5. Add the beans and simmer for a few minutes to warm them through before serving.

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I wish you good health!

Consult your doctor or health care practitioner regarding any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Breakfast Dairy free Gluten-Free Sugar Free Sugar free farm

The post Sugar-Free Baked Beans appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.

Traditionally porridge is made using oats and water or milk. Oats are full of beta-glucan and B vitamins, which release energy slowly into the body, this means no insulin spike or  glucose released into the blood stream.

Gluten-free? Then fear not! There are now other miracle grains to replace the oats in our porridge. Our favourites are buckwheat and quinoa, quinoa being a good source of plant protein.

Here’s how to make a deliciously healthy gluten free quinoa porridge:

Ingredients

1 cup quinoa
2 cups coconut milk
2tbs ground flax seeds
½ cup blueberries
1⁄2 teaspoon ground cinnamon and nutmeg
8 raw almonds, roughly chopped
1 tbsp almond butter
1 teaspoon organic desiccated coconut

• Serves 2
• Optional: add vanilla essence or vanilla pod while cooking

Method

On the stove:

1.Heat the quinoa and coconut milk in a saucepan over a medium heat. Slowly bring to the boil, stirring continuously.
2.Add the almond butter, ground flax seeds, cinnamon and nutmeg.
3.Reduce heat and simmer for 15 minutes.
4.Divide porridge into two serving bowls.
5.Sprinkle over chopped almonds, blueberries and coconut.

In the Microwave:

1. Combine quinoa, coconut milk, ground flaxseeds, cinnamon, nutmeg, coconut and almond butter in a microwave-proof bowl.
2. Heat on high for 1 minute.
3. Stir porridge and cook for a further 1 minute, or until milk is almost absorbed a creamy consistency is reached.
4. Remove from microwave.
5. Drizzle with extra milk if desired.
6. Top with almonds and blueberries or the favourite toppings of your choice.

Angelique’s Favourite Porridge toppings

• Goji berries
• Bee pollen
• Macadamias
• Almond butter
• Chia seeds
• Coconut
• cinnamon
• Cacao nibs
• Blueberries
• Cashew butter
• Pecan nuts
• Punch seeds
• Coconut yoghurt
• Maca powder
• Spirulina
• Carob powder
• Dried mulberry

Serving suggestion

Serve with any combination of the toppings to taste and enjoy!

This recipe can also be made with oats or buckwheat  instead of quinoa and is completely dairy free, sugar free and vegan!

I wish you good health!

Consult your doctor or health care practitioner for any health problems, before embarking on any new health regimes, using any supplements or before making any changes in prescribed medications or food programmes.

Breakfast

The post Quirky Quinoa Breakfast Porridge appeared first on London Nutritionist - Angelique Panagos, DipION FdSc mBANT CNHC.