Author: Veggie Lena

Hello and welcome to my blog: Lena's Kitchen. I am a passionate (not preachy) vegetarian, a wellness coach and certified RSPH Nutrition Coach. I believe true health starts from the inside out! Eating natural foods, herbs and spices can heal our body and nourish us within; what we eat has a profound effect on every aspect of our physical and mental wellbeing. I have created an online course which teaches the 7 steps to wellbeing and a soon-to-launch podcast entitled: InsideOut Wellbeing.

Kitchari – pronounced “ kitch -uh-ree”

Kitchari is a made up of a mix of Basmati rice and split green mung beans. It is a delicious, healing recipe usually a favourite during an Ayurveda cleanse. It originates from the Asian subcontinent and dates back thousands of years. It is such a versatile dish that everyone almost certainly has their own way of making it, adding vegetables and spices of their choice.

Here is my version which is simple and quick to make and wonderfully healing; I eat this when I am recovering from a winter illness, the day after I have had an indulgent meal and my digestive system needs a break; or just because I love it so much and it tastes great! I hope you enjoy it too.

Ingredients:

1/2 cup Basmati rice

1 cup mung beans (split green)

1/2 teaspoon salt (or to your taste)

1 teaspoon Turmeric

a pinch of asafoetida (found in a Indian grocery store)

Method:

Mix the rice and lentils together and wash well in warm water; at least twice. Then put in a steel pan and add 6 cups of water, salt, turmeric and rich of asafoetida and bring to a boil. As it come to a boil lower the heat and simmer on a low flame for 20 minutes. You can half cover the pan with a lid. The consistency and texture is similar to porridge. Once cooked mix and serve. I eat this with plain yoghurt and sometimes add a sprinkle of chopped coriander on top for taste.

Chia Seed Breakfast

This is a vegan recipe and very simple to prepare. I usually have it for breakfast but you could eat it any time of the day.

Ingredients: (servings 3-5)

2 cups of coconut milk (you can you any dairy alternative)

1/2 cup of chia seeds

Pomegrante seeds

Coconut flakes

Method:

In a large mixing bowl add the coconut milk and chia seeds and mix. Use a fork or a whisk to mix and stir the mixture so that the seeds don’t lump together, too much.

Let it sit for approx 10-15 mins, then give it another whisk, cover and put in a the fridge. I usually do this overnight to have it for breakfast the next day.

Give it a good mix before you serve. Sometimes the consistency is too thin in which case you add some more chia seeds to thicken it. Alternatively if it is too thick, just add some more milk to bring it to a consistency you like.

Scoop out a desired portion and add your favourite toppings. This can be fruit, nuts, seeds, honey – whatever you like. My favourite toppings are pomegranate seeds and coconut flakes!

Quick Lunchbox idea

Preparing quick and easy meals for lunch is not only healthy but will stop you from snacking on bad foods and save you money in the process. Follow this quick recipe which can be made even quicker if you use Tilda’s ready made rice pouch! Rice is filling, gluten free and paired with peas & cumin adds flavour and nutrition to your lunch!

Ingredients:

1 cup Basmati rice

2 cups water

1/2 cup frozen green peas (I use Bird’s Eye Petit Pois)

2 tsp olive oil

1/4 tsp cumin

1/4 tsp turmeric

season with rock salt

Method:

Boil the rice in water until cooked. Wash the frozen peas in water to remove the ice.

In a frying pan heat oil and cumin seeds until they colour and crackle slightly.

Add the peas and cook for approximately 2 mins; add turmeric, season with salt to taste and mix well. Remove from the heat.

Once your rice is cooked and the water is drained – I use a steel colander for this – then add the peas to your rice and using a fork mix it well through the rice. The rice will get infused with the yellow colour from the turmeric. Enjoy with a blob of low fat Greek style or homemade yoghurt and a nice green salad.

Summer Strawberries

I love local produce and I love strawberries in the summer! I know, I know we get strawberries pretty much all year round, but there is something very summery about strawberries!

So no surprise, I had fresh, English strawberries with a bowl of kefir for breakfast this morning. Another way I like to team these two is by blending the berries with some kefir to make a strawberry smoothie! If you want you could add 50ml of water to make it a more drinkable consistency. Try it and let me know in the comments.

Curly Kale Crisps

I am always finding new ways I can include kale in my diet to increase my iron intake! And these curly kale crisps are delicious and so simple to make…

Ingredients:

Sainsbury’s sliced curly kale

Virgin olive oil

Sea Salt

Method:

Wash the kale and pat dry with a kitchen towel. Leave to for 1/2 hour uncovered.

Preheat the oven on gas mark 200C.

Take the kale and make sure it is dry.

Line a baking tray with foil and speak the kale out evenly on the tray.

Drizzle with a olive oil and sea salt and place in the warm oven for approx 20-25 mins

The time will vary on the type of oven you have so I would start checking after 15mins. Once it is cooked take out of the oven and leave to cool down and crisp up before serving!

The Magic of Cucumber 🥒 🥒

Cucumber is my favourite vegetable! I am a fiend when it comes to cucumber – I just can’t get enough of it!

Cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc. 

Cucumber has enough sugar, B vitamins and electrolytes to replenish essential nutrients in the body to avoid headaches.

Cucumber has been used for centuries as a beauty product, it lightens, brightens, hydrates and tones the skin too!

Get eating more of this vegetable in your diet!

Kale Smoothie with Blueberries

Kale Smoothie with Blueberries

This is a delicious smoothie rich in iron, antioxidants and vitamin C. It tastes really nice too!

Ingredients:

2 cups of kale

1 cup blueberries

1.5 Tablespoons of plain, fat free Greek style yoghurt

200ml of unsweetened coconut milk – I use the Vitacoco brand

Method:

I used the Sainsbury’s sliced curly kale which isn’t really tender so I steam it for 10mins in my steamer which is 2 mins longer than the packet instructions.

Then blend all ingredients together in a blender or Nutribullet – which ever you prefer; for this recipe I just use my blender. Also use a dairy alternative yoghurt for a vegan smoothie.

Then pour into a glass and enjoy!

This is great for natural iron and to boost your energy. A great smoothie to start your morning! x

Homemade Yoghurt

I love to make yoghurt at home. Here is a simple recipe you can try too. Do let me know how you get on in the comments, below.

Ingredients:

1 litre whole milk

2 tbs of ‘live culture’ yoghurt

Method:

Heat the milk in a pan and bring to a boil. 

Transfer the milk in to a thermos or steel pot; you can also use a natural clay terracotta pot if you have one. I use this as it keeps the mixture warm to turn into yoghurt. 

Leave to cool until it is hand hot (approx. 46C)

Add the 2 tbs of yoghurt and mix well. Cover the pot and leave in a warm place for approx. 8-10 hours.

You could leave it to rest inside the oven on a very low heat. I just keep it overnight inside my microwave (turned off).

Savoury Lentil Cake (hanndvo)

This savoury, lentil cake is made with rice and different lentils. It is has a crisp outer shell and is soft on the inside. This is quite easy to make but preparation is key as is using the exact measures. This is an old family recipe; I have grown up eating this and it always reminds me of my mother. Enjoy x

Recipe will serve 6

Ingredients:

1 cup rice

1/4 cup toor dahl

1/4 cup urad dahl split with skin

1/4 cup chana dahl

1.5 tspn turmeric

1 inch ginger chopped

1 green chili 

1.5 tspn salt

2 tspn sugar

1/4 tspn asafoetida

1/2 cup yogurt

2 tbspns oil

1 cup butternut squash shredded 

generous squeeze of half lemon

1 tspn Eno fruit salt

For Seasoning

1 tbspn oil 

1 tspn mustard seeds

1/4 tspn asafoetida

1 tbspn sesame seeds

Also need

oil to grease the baking pan

8×8 baking pan

Method

Wash and soak rice and all the lentils in water for at least 4.5 hours.

After soaking, blend rice, lentils, ginger, green chili to a lightly coarse texture, (drain water beforehand). I use my food processor for this. Then add yoghurt, turmeric, salt, sugar and asafetida. Blend mixture again. Transfer the mixture into a bowl and let it ferment for about 11 hours.

Add the butternut squash, 2 tbspns of oil and lemon juice to the fermented lentil mix. Mix well. To make the savoury cake mix light and fluffy, we now add the Eno.

Grease the baking pan with oil and pour the fermented mix, spreading it evenly.

Sprinkle sesame seeds over the batter and set aside. 

In a pan heat some oil and then add the mustard seeds. Once these begin to crack add the asafoetida, turn off the heat. Pour this seasoning over the sesame seed topped batter mix.

Cover the baking pan with foil and place it on the middle oven rack; bake at 200c, preheated oven for 20 mins.

Remove the foil and bake for a further 20 mins until top of the savoury cake is light golden brown. 

Let the cake cool off for about 20 minutes. Cut them into desired pieces and serve with chutneys and a fresh green salad.

Roasted Red Pepper and Tomato Soup

Ingredients:

850g ripe tomatoes (halved or quartered depending on the size)

1 large red onion (cut into chunky slices)

3 red peppers (deseeded and cut into chunky pieces)

8 cloves garlic (left whole in their skins)

Generous coating of virgin olive oil

Sea salt

Black pepper

500ml vegetable stock

Chilli infused olive oil 

Basil leaves

METHOD

Preheat the oven to 220C In a baking tray add the tomatoes, red peppers, onion and garlic; generously coat olive oil. Season it well with sea salt and black pepper. Mix it all around with your hands so that it is evenly coated.

Bake in the oven for about 30-35 minutes until the vegetables are roasted and look slightly charred.

Pick out the garlic from the roasted vegetables and squeeze the juicy garlic flesh out of the skin and discard skin.

Boil the stock and add some chilli infused oil to it, and then add the vegetables and garlic

Puree with a hand blender to your preferred texture

Serve in bowl with a dash of chilli oil, basil to garnish. 

Roasted Red Pepper & Tomato Soup