Creamy, Vegan Butternut Squash Pasta

Of course – another pasta recipe. The varieties are endless, and this week – I’m serving up comforting butternut squash pasta.

A rich, creamy sauce razzle and dazzled with garlic, jolted with a kick of paprika and a dash of Italian herbs, paired with hearty mushrooms and swirled into spaghetti.

This is a great recipe for all the pasta lovers, who want to shake it up a little bit. Overall – it’s pretty easy to make and requires very little ingredients. When cutting a butternut squash, slice the ends off, cut into halves – peel the skin, and then slice into chunks. Pretty easy in theory, but the butternut squash is notoriously tough to cut and peel, so if you do have a disability which makes chopping difficult, you can always purchase butternut squash pre-cut in the frozen section.

This sauce has seen me through trying days - aka, before I knew how to make a damn good vegan carbonara. This dish is so rich and vibrant, no longer is butternut squash a mere replacement sauce, it has earnt its own title in the kingdom of pasta.

As I’ve said before, eating healthy does not have to be difficult. You can eat a comforting, hearty meal that is fresh and full of nutrients. One serving (205g) of butternut squash provides more than 450% of the Refence Daily Intake (RDI) for vitamin A, 52% of the RDI for vitamin C, and 13% of the RDI for vitamin B6.[1] Vitamin A and C work as antioxidants, while vitamin B6 helps red blood cell formation.[2] Garlic – another powerhouse, has been used as a remedy since the Giza pyramids were build, 5,000 years ago. [3] Using data from a study published in the Journal of Antimicrobial Chemotherapy, Christian Nordqvist claims that garlic was 100 times more effective than two types of antibiotics in fighting Campylobacter Bacterium (a cause of intestinal infections).[4] Personally, I am fascinated by nutrition. I love learning about the nutritional value of the food I eat. I also love hearty food, which is why I like to share recipes that are great for the body but are also pretty great for the soul too.

Anyway,

Enjoy!

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This recipie yields 4 servings

Ingredients:

• 2 tbs olive oil

• 500g butternut squash

• 1 medium onion chopped

• 4 medium mushrooms

• 4 garlic cloves chopped

• Salt and pepper to taste

• ¾ tsp mixed Italian herbs

• ¼ tsp paprika

• 1 ½ cup vegetable broth

• 160g spaghetti (for two people)

• Optional additional garnishes: vegan cheese, pumpkin seeds

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Instructions:

1. To prep, chop your butternut squash, onion and garlic.

2. Then add your garlic and onion to a hot oiled pan for 2 minutes. Add your butternut squash, cook for another 8 minutes.

3. Add the paprika, Italian herbs and a dash of salt and pepper. Pour in the vegetable broth, bring to a boil and then allow to simmer for 20 minutes (or, until the squash is soft). Take off the heat when it reaches this consistency.

4. In a pan, boil the water and then add your pasta (depending on the specific type, it will take 8-12 minutes).

5. Pour your butternut squash mixture into a blender, and blend into a thick sauce.

6. Fry the mushrooms for 4 minutes and then add the butternut squash sauce. Drain the pasta and add to the sauce. Stir for a minute, add more seasoning if necessary and then serve.

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[1] Kubala, J. (2019). Butternut Squash: Nutrition, Benefits, and Uses. [online] Healthline. Available at: https://www.healthline.com/nutrition/butternut-squash#vitamins-and-minerals [Accessed 19 May 2019].

[2] Kubala, J. (2019). Butternut Squash: Nutrition, Benefits, and Uses. [online] Healthline. Available at: https://www.healthline.com/nutrition/butternut-squash#vitamins-and-minerals [Accessed 19 May 2019].

[3] Nordqvist, C. (2017). Garlic: Proven benefits. [online] Medical News Today. Available at: https://www.medicalnewstoday.com/articles/265853.php [Accessed 19 May 2019].

[4] Nordqvist, C. (2017). Garlic: Proven benefits. [online] Medical News Today. Available at: https://www.medicalnewstoday.com/articles/265853.php [Accessed 19 May 2019].

Vegan Mini Lemon Loaf Cakes

Did someone say, cake?

Ah, the third love of mine (the first being my partner, and the second being Samoyeds).

These comforting mini lemon loaf cakes are fluffy, zingy and dare I say it? Moist.

I love the taste of citrus. Fresh, vibrant and utterly delicious. The cake batter only requires the zest of two lemons. Pretty simple, but I recommend drizzling the syrup on top, to give it an extra zap of flavour.

Finding the right balance of ingredients has taken a lot of time. Baking requires far more precision than cooking. One small error can change the outcome of the dish. I have adjusted my recipe accordingly, creating these wonderfully fluffy cakes.

I’ve had a lot of deadlines to complete over this past month. Spending time cooking, and baking has been wonderfully therapeutic. I think, especially when you’re dealing with stress, that having a creative outlet is important -mine just happens to be creating delicious food.

Anyway,

Enjoy my zingy creation!

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This recipe yields 9 mini loaf cakes

Ingredients:

200g sugar

235g self-rising flour

1 pinch of salt

1 cup of soy milk

¾ cup of oil

Zest of two lemons

Lemon drizzle syrup:

80g caster sugar

1 ½ lemon juice

Instructions:

1. Preheat the oven to 175°C. Prep your tray with mini loaf liners.

2. Sift the flour into the mixing bowl. Then add the sugar, baking soda, salt and lemon zest. Stir and make a small hole in the centre.

3. In another bowl add the soy milk, vegetable oil and stir.

4. Pour the liquids into the centre, swiftly stir together (being carefully not to overmix).

5. Quickly pour the cake batter into the mini loaf liners, making sure it is distributed equally.

6. Bake for 20-24 minutes. If you are unsure that the cake is cooked, prod a cake with a toothpick (if it comes out clean, they’re cooked).

7. Mix the sugar and lemon together. Put aside for later.

8. Place your cakes on a cooling rack. Using a toothpick, again prod the cupcakes to make miniature holes in them. Quickly pour your lemon syrup over the cakes.

9. Allow to cool completely before eating.

Easy, Comforting Vegan Chilli

Ah, chilli. Is there a more comforting meal?

Kidney beans and onion, swirling around in an array of creamy tomato sauce, meeting garlic and paprika for a taste sensation. Black beans take the lead in this recipe, almost defeated by the underdog – sweetcorn, adding another texture and alluring taste to the dish.

I offered to make dinner for a friend a few weeks ago, and I decided on chilli. They stared at me, uncertain – comparing chilli to a very sad, misguided burrito.

Truly an awful way to look at chilli, although – not totally wrong. I argued in defence of the dish, although burritos are a love of mine, chilli has its place in the world too, and is a whole different dish. My friend did not seem convinced, holding their love for burritos close. Yet, as I began to cook the dish and the spices began to whirl together, they sniffed around the pan – eyebrow raised, contemplating whether their life had room for chilli.

I continued with cooking, stirring in the tomatoes, adding the beans. They sat, waiting – timid, curious. I poured my friend a glass of wine at the table, and after forty minutes, began to plate the food. The rice, warm and fluffy fell gracefully upon the plate, and then the aromatic chilli, pilled tenderly on top.

I placed the plates at the table and awaited my friends’ response. Two bites of chilli lead to four bites of chilli, lead to two plates of chilli. On this holy day, something magical happened – a chilli conversion.

In all seriousness, chilli is a fantastic dish to make.

The nutritional value of the dish is fantastic. Black beans have 8 grams of protein per ½ cup[1], while butter beans have 6 grams of protein per ½ cup.[2] 100 grams of bell pepper only provides 1 gram of protein, the same amount of yellow bell peppers provide 306 % of the recommended daily value of vitamin C, while red bell peppers provide 63 % of the daily value for vitamin A.[3] Healthy eating does not mean having to eat a salad for every meal, it’s making sure you are including fruits and vegetables with a high nutrient content to help your body thrive. Eating healthy can involve delicious, comforting meals that truly are nourishing.

Chilli is a batch cook dish, so unless you’re feeding a family of five, you’re going to have left overs. I like to make it on a Monday, so I can eat it for lunch during the week. It is delicious on jacket potato with a side salad and works well in a wrap.

A side note – I recommend using 1 tbs of chilli powder. If you like very hot food, I would gradually increase the spice, or if you are sensitive to spicy food, perhaps start off with ½ tbs and see if that works for you. It is a delicate balance, I have overestimated the power of chilli powder in the past and used too much. A tasty, but cruel mistress – know your limits!

Anyway,

Enjoy!

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This recipe will yield 5-6 servings

Ingredients:

• 4 cloves garlic, finely chopped

• 1 large onion, finely chopped

• 1 bell pepper, diced

• 1 carrot, diced

• 4 large mushrooms, minced

• 2 cups sweetcorn

• 1 tbs chili powder

• 1 tsp cumin

• 1 ½ tsp dried oregano

• ½ tsp paprika

• 1 tsp coriander

• pepper and salt, season to taste

• 2 tsp olive oil

• 800g chopped tomatoes

• 400g canned red kidney beans

• 400g canned black beans

• 200g canned butter beans

• 2 cups stock water

• 300g basmati rice (for two)

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Recipe

1. Dice the onion and carrots, finely chop the garlic. Warm a pan with a splash of oil before adding the onion and garlic and sauté for two minutes, then add the diced carrot and continue to sauté for three minutes.

2. Chop the bell pepper and add it to the mixture. Then, add the chilli, cumin, oregano, paprika and coriander. Stir for another minute, and then pour in the first can of chopped tomatoes.

3. Boil the kettle and prepared the stock. Meanwhile, add the canned red kidney beans, black beans and kidney bean and sweetcorn. Once the stock is ready, gently stir it into the chilli.

4. After half an hour, boil two cups of water and then add in one cup of rice. Cook for 10 minutes and then drain.

5. Portion the rice and serve.

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[1] Paula Martinac, "Nutritional Facts Of Black Beans | Livestrong.Com", LIVESTRONG.COM, 2019 <https://www.livestrong.com/article/238506-black-bean-nutritional-facts/> [Accessed 1 May 2019].

[2] Corleone, J. (2018). The Health Benefits of Butter Beans | Livestrong.com. [online] LIVESTRONG.COM. Available at: https://www.livestrong.com/article/248233-butter-beans-nutrition-facts/ [Accessed 1 May 2019].

[3] Ellen Douglas, "The Nutrition Profile For A Yellow Bell Pepper | Livestrong.Com", LIVESTRONG.COM <https://www.livestrong.com/article/527485-the-nutrition-profile-for-a-yellow-bell-pepper/> [Accessed 1 May 2019].