Nut Roast

2017 began in much the same way that 2016 ended… assisting Mirror Imaging with two back-to-back winter weddings and spending the rest of January up to my neck in legalese and paperwork. True, for the sake of our health and wellbeing I do still spend quality time in the kitchen devising good things to eat, but actually getting around to photographing the end result and writing up the recipes to share on Primal Plate’s blog has, over the past month, been a stretch too far. Sorry. 

With the start of the new year and a couple of pounds gained, I turned my attention away from the meaty feasts (organic and pasture-fed, no less) that we’d enjoyed over Christmas and reignited my appreciation for all things vegetarian. I know that generally nutloaf gets a bad press - at least with non-vegetarians - but I kid you not, this fabulously flavoursome Nut Roast could knock most meat dinners into a cocked hat. Healthy and chock-full of protein from an abundance of nuts, this Nut Roast has all the savoury heartiness of meat without the heaviness. Plus, it packs more taste, it costs less to make, it looks better on the plate and you can prepare it in advance. Served with my mouthwatering vegetarian gravy (recipe coming soon) that Sarah thought was so tasty it must have made with homemade chicken stock, some seasonal oca roasted with thyme (the nearest low-carbohydrate equivalent to roast potatoes) and tender stem broccoli, this low-carb, Primal, vegetarian meal is so good it verges on the genius.  

It’s equally delicious served cold with salad. 

Nut Roast (Serves 6)

Ingredients

50g raw organic pecans 

50g raw organic Brazil nuts 

50g blanched organic almonds

2 tbsp raw organic pumpkin seeds 

25g organic unsalted butter

3 large organic shallots, peeled and finely chopped

150g organic chestnut mushrooms, coarsely chopped 

50g raw organic cashews, coarsely chopped 

2 tbsp organic smooth almond butter

2 tsp Marmite

100g organic strong cheddar cheese - finely grated

3 tbsp organic parsley, finely chopped

1½ tbsp organic sage, finely chopped

400g tin organic chopped tomatoes, well drained

2 organic medium eggs, beaten

1 dsp Sukrin organic coconut flour

Celtic sea salt

Freshly ground organic black pepper

Organic watercress or chopped parsley to serve

Organic oca are part of the yam family and look a little like radishes when raw. When roasted in the oven they make a fantastic low-carb potato substitute, close in favour and texture to roast new potatoes.

Instructions

Melt 10g of the butter over a very low heat (or in a microwave). Grease a 400g /1lb loaf tin with the melted butter before lining with a long strip of non-stick baking parchment to cover the base and narrow sides of the tin. Grease the baking parchment too. 

Toast the pecans, Brazil nuts, blanched almonds and pumpkin seeds in a large frying pan over a low heat until nicely golden. 

Take the pan off the heat and allow the nuts/seeds to cool slightly, then whizz in a food processor until finely chopped.

Pre-heat oven to 190℃ / ℉ / Gas mark

Melt the remaining 15g of butter in a small frying pan and gently cook the chopped shallots for about 3-4 minutes until soft and beginning to turn golden. Add the chopped mushrooms to the pan and continue to cook for a further 5 minutes, stirring occasionally.

In a large bowl, combine the toasted ground nut mixture with the cooked shallots and mushrooms and the rest of the ingredients. Season with sea salt and black pepper and mix together well. 

Spoon into the prepared loaf tin and level off the top. Cover with a piece of buttered non-stick foil.

Cook for 45 minutes or until a skewer inserted in the middle comes out clean. Remove the tin foil - if the top isn’t evenly browned pop the nut loaf back into the oven, uncovered, for a further 5-10 minutes.

Cool for 15 minutes in the tin before loosening around the edges with a small knife and carefully turning out onto a warm serving plate. Peel away the parchment paper and cut into slices.

Carbohydrate 12g Protein 15g - per serving

Cheddar Muffins

Tasty, filling and sustaining, these yummy Cheddar Muffins are a high-protein, low-carbohydrate viable alternative to bread and the perfect accompaniment to soup. So perfect, that soup need no longer be relegated to starter or snack status but can sit proudly at lunch or dinner as the main event. The fact is that these bread-like Cheddar Muffins pack enough nutritional oomph to turn every veggie soup into a satisfying meal. 

But don’t stop there. Their ‘breadiness' invites you to slice them through and fill them like a sandwich. They also toast beautifully - you only need to toast their cut side - before serving with scrambled eggs, creamy mushrooms, cheese and tomato or any other toast topper that takes your fancy. 

I like them best of all when they’re still warm from the oven and spread with generous amounts of grass-fed butter. A veritable nutritional powerhouse of goodness, it appeals to the child in me to split them in half horizontally (like a scone), then eat the all the bottom halves before slowing-down to savour the warm, golden, crunchy, deliciousness of their cheesy toppings. If you’re craving comfort food, Cheddar Muffins can be on the table in 40 minutes - with satisfaction guaranteed.  

Cheddar Muffins (Makes about 10)

Ingredients: Makes 10

75g unsalted butter, melted

150g ground almonds

50g coconut flour

2 tsp baking powder

1 tsp sea salt

1 tsp paprika

freshly ground black pepper

4 large eggs, beaten

6 tbsp diluted milk (50/50 with filtered water)

125g organic vegetarian Cheddar cheese, finely grated

30g vegetarian parmesan-style cheese, finely grated

Instructions

Pre-heat the oven to 200℃ (fan) / 400℉ / Gas mark 6 and line a muffin tray with 10 large paper cases.

In a small saucepan melt the butter over a very low heat. Take the pan off the heat and allow the butter to cool slightly.   

In a large bowl mix together the ground almonds, coconut flour, baking powder, salt, paprika and black pepper. Add the grated Cheddar and combine well with a fork.

Add the melted butter, the beaten eggs & the diluted milk to the dry ingredients and continue to mix everything together well with a fork until a thick batter is formed.

Spoon the batter into the muffin cases (about 65-70g mixture per muffin) - for speed I use a self-releasing ice cream scoop - then lightly press the mixture down evenly into the paper cases with the back of a fork.  

Sprinkle over the grated Parmesan-style cheese, dividing it equally between the muffins and bake in the oven for 25 minutes (I turn the muffin tray around halfway through the cooking time to ensure even browning). 

Best served still warm from the oven.

Notes

Whilst I recommend these muffins are served warm fresh from the oven, they do have a tendency to vexingly stick to their paper cases until they’ve gone cold. If you don’t want the hassle of scraping remnants of muffin off their paper cases with a teaspoon, use non-stick tulip wrap muffin cases instead. 

Carbohydrate 7g Protein 14g - per muffin

Savoury Primal Pancakes with Tomato, Cheese & Mushrooms

My focus is on Valentine’s Day this week, so in terms of Primal Plate’s blog I don’t have a lot of time to rabbit-on about pancakes. However, in honour of Shrove Tuesday I have re-visited last year’s Primal Pancakes and made a few adjustments to the recipe. Namely, I’ve reduced the amount of carbs by decreasing the amount of arrowroot flour and improved my pancakes ‘flip-ability’ (is that even a word?) by increasing the amount of fat. Sometimes I think being a food blogger has an air of mad-food-scientology about it! 

Anyway, it all works. So if you’re trying to lose weight, want to eat low-carb, follow a Primal or vegetarian, gluten-free, grain-free diet, these delicious, savoury pancakes are a ‘flipping-good’ alternative to traditional wheat-based ones!

Savoury Primal Pancakes with Tomato, Cheese & Mushrooms (makes 10)

Ingredients - for the pancakes

50g organic butter (or coconut oil)    

300 ml raw whole milk or homemade organic almond milk or 50/50 filtered water & milk

4 large organic eggs                            

75g organic ground almonds            

40g Sukrin organic reduced-fat coconut flour            

15g organic arrowroot flour                        

½ tsp organic apple cider vinegar                    

½ tsp gluten-free baking powder

Extra coconut oil, for cooking

Ingredients - for the pancake filling and topping 

1 tbsp olive oil

230g organic button mushrooms, wiped and finely sliced

1 x 400g tin organic chopped tomatoes ( I used Mr Organic)

2 tbsp fresh basil leaves, finely sliced

1-2 drops organic liquid stevia

250g full-fat natural cottage cheese (I used Longley Farm)

75g vegetarian parmesan-style cheese, finely grated (I used Gran Moravia)

Fresh basil sprigs - for serving

Instructions - to make the pancakes

Put the butter (or coconut oil) in a small saucepan and set over a very low heat until just melted.

Then, place all the ingredients for the batter into a blender and blend thoroughly until it is smooth and the consistency of pouring cream.

Heat a 20cm (8 inch) non-stick pancake pan over a medium heat until it is hot.

Add a smidgeon of coconut oil to the pan, then quickly ladle - or pour - just enough of the batter into the pan to coat the base thinly (¼ US Cup - about 60 -70ml should do it). Ideally, you’d be blessed by being naturally ambidextrous at this point - swiftly pouring the batter into the frying pan with one hand whilst simultaneously tilting and turning the pan to ensure it levels out evenly with the other. N.B. the pancakes should be as thin as possible.

Fry over a medium heat for about 2 minutes without moving. Then, using a flat-bladed non-stick spatula, flip the pancake over and cook for a further 1 minute. 

Slide each pancake onto a large flat plate and repeat this process until all the batter has been used to make 10 pancakes.

Instructions - to make the filling

Heat the oil in a large frying pan and fry the mushrooms until tender

Add the tomatoes and basil, stir well and continue to cook uncovered on a low heat until the mixture has reduced down to a thick puree.

Take the pan off the heat and season the mixture to taste with sea salt and freshly ground pepper - adding 1-2 drop of liquid stevia if the tomatoes taste too acidic.

Add the cottage cheese and 25g parmesan-style cheese then stir everything together until thoroughly combined.

Instructions - to assemble the pancakes and cook

Pre-heat the oven to 190℃ / 375℉ / Gas mark 5

Lay one of the pancakes flat on a work surface with the side that was cooked last uppermost (best looking side underneath). Spoon a large (heaped) tablespoon of the filling along the bottom edge then roll the pancake up into a cigar shape and place into a large gratin dish with the loose edge facing downwards (so it can’t unfurl). 

Fill the rest of the pancakes in the same way, until all the mixture is used, laying each pancake snugly side by side in the dish.

Sprinkle with the remaining 50g parmesan-style cheese and bake in the oven for 15-20 minutes until piping hot and golden brown on top. 

Garnish with a sprig of basil and serve immediately with a crisp green salad. 

Carbohydrate 6g Protein 11g - per pancake (allow 2 pancakes per serving)

Sweet Potato, Cheese & Chilli Muffins

I like Jamie Oliver's recipe and I like Rose Elliot's recipe... but which is better?!

Today’s blog post for Sweet Potato, Cheese & Chilli Muffins was inspired by both and as both are a frequent source of reference for me, I take my hat off to each of them for being the innovative and inspiring food crusaders that they are. Nevertheless, I still think Primal Plate can legitimately take credit for these incredibly tasty, savoury muffins. Let me explain.

I first made Rose Elliot’s Cheese & Sun-Blush Tomato Muffins, featured in her book Vegetarian Supercook, about ten years ago, then last week I was watching Jamie’s Super Food programme on Channel 4 and was again reminded how useful Rose Elliot’s original recipe was for a low-carb, gluten-free lifestyle because it didn’t contain wheat flour. On the other hand, I really liked Jamie’s idea for Sweet Potato Muffins with a chilli ‘kick’, but cannot agree that wheat, or any other grain qualifies as super food.

“Cutting-edge research, for example, has revealed that consumption of modern wheat [the only sort of wheat most people are likely to encounter in their entire lifetime] is the first step in triggering autoimmune diseases such as type 1 diabetes, rheumatoid arthritis, and multiple sclerosis.” says Dr. William Davis, author of Wheat Belly. And, “Wheat raises blood sugar higher than nearly all other foods, including table sugar and many candy bars”.

And for those who think that a gluten-free diet is the answer he advises: “The few foods that increase blood sugar higher than even wheat include rice flour, cornstarch, tapioca starch and potato flour—the most common ingredients used in gluten-free foods, which leads to weight gain, diabetes, cataracts, arthritis, cancer, dementia, heart disease and growing belly fat. This is why many celiac patients who say goodbye to wheat but turn to gluten-free foods become fat and diabetic. Gluten-free foods as they are currently manufactured are very poor substitutes for wheat flour.” For more information visit the Wheat Belly Blog.  And, here's a list of recommended alternative flours for baking.
 
You live and learn! Perhaps it was the tapioca flour in my Primal Naan Bread, which we ate four times in quick succession whilst I was developing the recipe that caused me to gain two pounds in weight in one week (thankfully now lost again)! As with previous health warnings on this food blog, the message is this: Anyone who consumes gluten-free foods, including my gluten-free naan, and/or other baked goods made with healthier sugar/flour substitutes, should still regard them as an occasional indulgence.

Anyway, I digress because there are no bad things listed in the ingredients for these quick, easy-to-make, gluten-free Sweet Potato Cheese & Chilli Muffins. Going back to Rose’s and Jamie’s recipes, the only jar of sun-blush tomatoes that I had in my food cupboard had a sell-by date of 2013 (must have a clear-out!) so I decided to substitute the missing tomatoes with Jamie’s idea for sweet potato and chilli - albeit not weight for weight. Both their recipes included cottage cheese (in massively varying amounts) but to be honest, by the time I’ve changed everything around to make my recipe Primal (grain-free) and/or added or subtracted ingredients and amounts for a different flavour or texture, I always end up forewarning my family that it is by no means certain the end result will be something good for us to eat! On this occasion, I knew about half-way through the cooking time we had a definite ‘winner for dinner’ by the way my muffins were rising admirably to the challenge. High-five me!

Light, puffy and protein-packed these Sweet Potato, Cheese & Chilli Muffins truly are a super delicious super-food for you to enjoy at any time. Two muffins per person served with a bowl of hot soup makes for a simple but filling lunch or supper. Eat them for breakfast and they’ll keep you going until lunchtime. Perfect for picnics (a bit of an obsession of mine as a wedding photographer’s assistant that often needs to pack up healthy food for Sarah and I to eat on-the-move) or as a nutritious snack, they’re sustaining, easy to transport and can be eaten one-handed (important for all busy multi-taskers).   

Taking the best from Jamie and Rose, I reckon I’ve trumped both with this muffin recipe. Cook up a batch this weekend and see if you don't agree!

Sweet Potato, Cheese & Chilli Muffins

Ingredients (Makes 9)

225g sweet potato (approximately 190g peeled weight)                    

2 tbsp fresh chives, finely chopped

2 fresh red chillies, 1 finely chopped, 1 finely sliced            

5 large organic free-range eggs, lightly beaten

250g cottage cheese (can be low-fat if you prefer)

100g ground almonds                                        

50g coconut flour 

50g vegetarian parmesan-style cheese, finely grated

1 tsp baking powder

60ml milk (or water)

sea salt and freshly ground black pepper                 

2 tbsp sunflower seeds

Instructions

Preheat the oven to Preheat oven to 180°C / 350°F / Gas mark 4.

Line a muffin tin with 9 medium-sized (cup-cake sized) paper cases.
 
Peel the sweet potato and coarsely grate into a large bowl. Add the cottage cheese to the bowl with all but 15g of the grated ‘parmesan’ cheese, the chopped chilli and chives, coconut flour, ground almonds, baking powder, beaten eggs and milk.

Mix together with a fork until everything is nicely combined then season with salt and pepper, to taste.

Evenly divide the mixture between the muffin cases (about 105 grams per muffin) - spooning it into the cases until they’re three-quarters full. Scatter each muffin with the reserved cheese, then sprinkle over the sunflower seeds and arrange 2-3 thin slivers of chilli on top.

Bake for 35 minutes or until set, risen & golden brown.

Served warm = totally yum!

Notes

Everyone will enjoy these savoury muffins straight from the oven - just allow them to cool down for about 5 minutes before serving. They’re also surprisingly good cold and will keep for a couple of days in an airtight container stored in the fridge.

Unfortunately, no one seems to sell non-stick baking parchment muffin liners. I certainly don’t fancy spraying the inside of my paper cases with commercial non-stick baking spray (processed oils are not good to eat) but you can make your own non-stick cases by cutting out 12½cm (5 inch) squares of parchment paper and pressing them down into your muffin mould with the aid of a small measuring cup. You can also buy non-stick silicon muffin moulds.

On this occasion I simply opted for baking my muffins in greaseproof paper cases and eating them directly out of their cases with a spoon - using it to scrape off the last crumbs of muffin that were frustratingly ‘glued' to the paper.  

Carbohydrate 9g Protein 14g - per muffin