Frappuccino (Dairy-free, Sugar-free, Low Calorie)

It’s been a scorcher of a week here in Bath, which has given me a great excuse to indulge in one of my all-time favourite iced drinks… home-made frappuccinos 🙂

Dairy Free Frappuccino 400

I adore iced coffee drinks but find I can’t tolerate the ones served in coffee houses.  Even when they’re made with soya milk I find that they leave me feeling queasy.  I’m guessing it’s their high sugar content that’s the culprit.

The great thing about making your own frappuccinos is that you can adjust the coffee and sweetener levels so that they suit your taste buds perfectly.  As an added bonus, you’ll also save a small fortune.  A coffee house frapp will set you back around £3, compared to less than 50p for the home-made version!

I don’t have an espresso machine, so I use my cafetiere (French Press) instead.

Cafetiere 400

A pot of strong coffee is brewed and left on the side to cool.  When cold, the coffee is poured into a large silicone ice cube tray and placed in the freezer overnight.   Any leftover coffee gets stored in a jug in the refrigerator, then used to refill the ice cube tray the following day.

To make a frappuccino, seven coffee ice cubes (about a cup’s worth) are placed in the blender along with a cup of soya milk.  I pulse it a few times to break up the ice, then blend on high speed until the ice cubes are completely incorporated.  A little sweetener is added (I use about a teaspoon of maple syrup), then a couple more pulses to combine and it’s ready to serve.

Philips Blender 500

As I pour the frappuccino into the glass it separates into these two wonderful layers… cool milky coffee on the bottom, with an ice-cream-like topping. It is totally lush!

Frappuccino - Dairy Free - Vegan 500 1 copy

 

Here’s a printable version of the recipe:

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Serves: 1

Ingredients
1 cup’s worth of coffee ice cubes (about 7 cubes)
1 cup of soya or almond milk (240 ml / 8 fl oz)
1 tsp maple syrup or other natural sweetener, to taste

Method

1.     Brew a jug of strong coffee using a cafetiere (French Press).  Leave to cool.  When cold, pour the coffee into a large ice cube tray and place in the freezer.  Any leftover coffee can be stored in the fridge for up to 3 days and used for iced coffees or to replenish the ice cube tray.

 2.    To make the frappuccino, place around 7 coffee ice cubes in a blender along with a cup of milk.  Pulse a few times to break up the ice, then blend on high speed until the ice is fully incorporated.  Add syrup, to taste, and pulse a few more times to combine.  Serve immediately in cool glasses.

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Products I used in this recipe:
Alpro UHT Soya Milk
Clarks
Original Maple Syrup
Bar Originale Large 32-Hole Silicone Ice Tray with Hard Plastic Carry Case (N.B. this is the 3rd silicone ice cube tray that’s warped in my dishwasher. In future, I’ll always wash my silicone trays by hand, even if they say “dishwasher safe”!
Bodum 1928 Chambord Coffee Maker Stainless Steel 8 Cup 1.0lt
Philips Blender with Pulse and Ice Crush

I hope you enjoy this frappuccino as much as we do!

Have a great weekend everyone ♥ xx

What’s your favourite cooling drink?  As well as the frapp, I’m loving lime-based drinks at the moment. They’re so refreshing! 

Please note: This post contains Amazon Affiliate links – if you click on the link and purchase something I will receive a small percentage from Amazon which will goes towards the development of Bit of the Good Stuff. Thanks in advance!

 

Lanzarote 2013 & Three Ingredient Pineapple Cake

Hi everyone!

I’m back at long last!  Sorry I’ve been away so much longer than expected.  I hope you all had a wonderful Spring break.  While I’ve really valued my ‘unplugged’ time, I’ve been looking forward to my return to blogging world.  I’ve missed you guys!

So what have I been up to?  Well, over Easter, M, Lil’ L and I were very fortunate to escape the freezing cold weather in the UK and head to the Canary Island of Lanzarote.  It was wonderful to spend some quality time with my boys, without all the distractions and ‘busyness’ of life back home.

We enjoyed chilling out on the beach and at cafes, chatting, reading, playing card games and sketching (cartoon drawing was particularly popular this holiday!)

We’re huge fans of Cesar Manrique, and we loved spending time at the sites he designed, including Los Jameos del Agua, Jardin de Cactus and his own house (now a charitable foundation) which is situated in a lava field!

Lanzarote - Jardin de Cactus
Jardin de Cactus, Lanzarote

During the holiday, we also got to spend some quality time by ourselves.  M really enjoyed biking in the volcanic national park…

Biking in Lanzarote - 500

while I loved my daily runs along the coast path and meditation by the sea.

Meditating in Lanzarote 1 - 500

Lil’ L loved playing on the beach, rock climbing…

Playing on the Rocks in Lanzarote - 500

Lil' L at Los Jameos del Agua Lanzarote 2 - 500

and leaping!

Lil L at Los Jameos del Agua 2 Lanzarote - 500

However, in contrast to all this boisterous activity, sometimes you’d walk round the corner and find him meditating!

Lil' L Meditating in Lanzarote - 500

He also spent a lot of time reading.  He got through about seven books! (‘Big Nate’ was a popular read this holiday).

Beach Reading in Lanzarote - 500

We did some great walks along the coast and in the volcanic national park.  Away from the resorts and towns, you could easily start to feel like you were on another planet!

Lanzarote Volcanic National Park 2 - 500

To be honest, when I saw the newspaper headlines about the freezing temperatures and chilling winds in the UK, I wasn’t particularly looking forward to our return.  However, we seem to have brought the good weather back with us.  Perhaps Spring has finally arrived for sure (fingers crossed!)  I’m loving the lighter mornings and evenings too ♥

Inspired by the sunshine and warm weather, I chose to make a pineapple cake for my study class this week.  It was no ordinary cake though… it was fat free, dairy free and egg free!  A friend gave me the recipe a few years ago.  She’d spotted it in a newspaper, but I believe it was originally published by Kim and Rachael of the 4 Ingredients phenomenon.

Fat Free Pineapple Cake - 500 copy

Since it has no fat, its texture is different to other cakes, but it’s delicious none the less.  It’s one of my all-time favourite cakes and I’m happy to report that it got the thumbs up from my study group friends too 😀

Here’s how to make it…

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Three Ingredient Pineapple Cake

Serves: 12

Ingredients
250g / 9 oz / 1¾ cups self raising flour*
200g / 7 oz / 1 cup unrefined caster sugar
1 x 432g / 15 oz tin of crushed pineapple

* alternatively use plain (all purpose) or wholemeal (wholewheat) flour and 2 tsp baking powder.  I use chapatti atta flour, which is a very fine wholemeal flour, available in the UK from the world food aisles of Tesco and Asda.

Optional glaze
1-2 tbsp pineapple or tropical juice
2 tbsp granulated sugar

Method

  1. Grease a 22cm / 8½ inch cake tin and line the bottom with non stick baking paper.  Preheat the oven to 180c / 350F.
  2. Sift the flour (and baking powder) into a mixing bowl.  Stir in the sugar.  Add the pineapple (entire contents of the tin, including the juice).  Mix until just combined.  Bake in the pre-heated oven for 40 minutes.
  3. Optional glaze:  As soon as the cake comes out of the oven, prick it all over with a cocktail stick. Brush with juice and sprinkle on some granulated sugar.
  4. Allow the cake to cool completely before removing it from the tin.  Transfer to an airtight container and store in the fridge (or slice and freeze).

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Fat Free Pineapple Cake 2 - 500 copy

I wonder if this cake will work with crushed mangoes too? I’m definitely going to have to give it a try 😉

Have a wonderful weekend everyone.  I hope the sun is shining wherever you are xx

Link of the day: Orange and Almond Cake

Orange & Almond Cake 2

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Sweet Beet “Love” Soup

With its sweet, earthy flavour and deep purple colour, I have always been strongly attracted to beets.  In my childhood, my favourite salad ingredient was my Dad’s home grown beetroot, freshly pulled from the garden.

beetroot-uprooted copy

 [Source]

But little did I know as a child how good they were for my health.  I only recently discovered that beets are actually a super food.  Well I never!  Here’s what I’ve learned…

1. Beets are packed with vitamins and minerals
They contain a huge array of nutrients, including potassium, magnesium, iron, phosphorus, vitamins A, B & C, beta-carotene, beta-cyanine and folic acid.

2. Beets are rich in antioxidants which help to protect against disease
Beets are a very good source of antioxidants vitamin C and manganese.  They also contain a powerful group of antioxidants called betalains, which can help in the prevention of cancer, heart disease, diabetes and inflammation. (It’s the betalains that give beets their deep red colour).  The nitrates contained in beets can also help to lower blood pressure.

3. Beets cleanse the body
Beets are a great detoxifier, tonic for the liver and blood purifier.

4. Beets help your mental health
Beets, like chocolate, contain trytophan, a substance which is known to relax the mind and create a sense of well-being.  The betalains contained in beets have also been used in certain treatments of depression.

5. Beets boost our brain power
Beetroot contains high concentrations of nitrates, which are converted in the body into nitric oxide.  This helps open blood vessels in the body, increasing blood flow and oxygen.  Nitrites also increase blood flow to the brain, which may help to prevent dementia.

6. Beets are energy boosters
Beets are a great source of complex carbs and slow-release energy.  The natural nitrates found in beets also help to increase our oxygen intake and energy levels.

7. Beets enhance our physical performance
Studies have shown that the nitrates in beets can enhance physical endurance.  In one study, cyclists who drank 500 ml of beetroot juice were able to ride up to 20% longer.

8. Beets are great for weight management
Beets are high in complex carbs and fibre, but low in calories, which makes them the perfect food for weight management.

And finally, did you know that…

9. Beets are Nature’s Viagra!
The Romans used beets medicinally as an aphrodisiac, and science has proven that beets are indeed a natural Viagra.  Their nitrate content increases blood flow in all areas of the body.  Beets also contain high amounts of boron, which is directly related to the production of human sex hormones.

If you wish to know more, there’s a clip of Dr Oz talking about the health benefits of beets (including number 9!) here.

Getting in the Mood for Love with …

Sweet Beet Soup!

With its deep red colour and wonderful mood enhancing properties, I reckon beetroot would make a wonderful addition to any romantic meal that you might have planned for your loved ones this evening 😉

On tonight’s menu for us, is a starter of Sweet Beet Soup.  Until recently, I’d only ever eaten beetroot in salad but, inspired by Candy’s beautiful blog post called ‘Simple Pleasures’ I was inspired to try my hand at making a beet soup.

Candy kindly allowed me to share her beet soup photo. Isn’t it stunning?

Sweet Beet 'Love' Soup
 

And perfect for Valentines!

You must check out Candy’s post.  It is such a beautiful read!

For my beet soup, I chose to add sweet potato.  As well as adding sweetness and additional nutrients, I find it gives soups a wonderful, silky texture (without the need to add cream or milk).  Furthermore, with the addition of the potato, I find that a bowl of soup is filling on its own, without the need to add a side dish of bread.

For protein, additional flavour, textures and nutrients, I add a sprinkling of shelled hempseeds, lightly toasted pumpkin seeds and dried dill.

Here’s how I make it…

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Sweet Beet Soup

Serves 4
Hands on time: 5-10 minutes    Cooking time: 30 minutes

Ingredients
1tbsp olive oil
1 onion, finely chopped
2 garlic cloves, crushed
3-4 medium beetroot, peeled and chopped (I use a potato peeler and wear kitchen gloves to avoid getting purple hands!)
1 large sweet potato, peeled and chopped
1 litre / 34fl oz / 4 cups vegetable stock
Salt and freshly ground pepper, to taste

Suggested toppings:
Shelled hempseeds
Lightly toasted pumpkin seeds (I like to lightly toast them in a frying pan with a little extra virgin olive oil)
Dried dill

Method

  1. Gently heat the oil in a large saucepan and sauté the onion until it starts to soften.  Add the garlic, beetroot and sweet potato. Cover with a lid and sweat on a low heat for 5 minutes.  Add the stock, bring to the boil, then cover and simmer for 20 minutes or so, until the beetroot is soft.  Allow to cool slightly, then blend smooth.  Add salt and pepper, if desired.
  2. Serve in warm bowls with a sprinkling of seeds and dill.

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[This recipe has been submitted to Ricki Heller’s #Wellness Weekend]

So I’ve got the starter and dessert sorted for tonight’s meal, just got to decide on the main course now!

Are you a fan of Beets? What’s your favourite way of serving them? 

Have a wonderful Valentine’s Day everyone xx

p.s. It’s the last day to enter my Valentine’s Raw Chocolate Giveaway (ends midnight GMT tonight).  I’ve been overwhelmed by all the beautiful comments I’ve received on this giveaway.  Thank you so much guys! You really have made my week!  Since there have been so many entries, I’ve decided to make another batch of chocolates, and I’ll select 3 winners in total.  I’ll post details of the winners on FB and Twitter tomorrow, and also email directly.
Good luck everyone xx

Rainbow Veggie Chilli

November was the month of floods …

Our garden under water last week!

And December looks like it’s going to be a month of deep freeze….

So, from now on, I’ll be cooking lots of hearty, warming dishes that will fuel us through this cold snap.

One of my favourite cold weather dishes has got to be Mexican chilli.  As well as warming us up, I love to make a chilli filled with colours that stimulate our senses. Aren’t veggies beautiful? Just seeing all those colours is enough to put a big smile on my face 🙂

So here’s how I make our ‘Rainbow’ Chilli…

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Serves: 4
Hands on time: 20 minutes    Ready in: 55 minutes

Ingredients
1 TBSP olive oil
1 medium onion (130g), finely diced
2-3 garlic cloves, minced (or 2 tsp garlic paste)
1 medium bell pepper (200g) deseeded and diced (or use a mix of red, yellow and green pepper pieces for extra colour)
1 medium carrot (90g), quartered lengthwise and thinly sliced
½ medium courgette (zucchini) (100g), quartered lengthwise and sliced
2 tsp dried oregano
1 tsp ground cumin
1 tsp smoked paprika
chilli powder, to taste (use ½ tsp mild chilli for children)
85g / ½ cup sweetcorn
125g / 1½ cup mushrooms, diced
400g / 14 oz can kidney or pinto beans, rinsed and drained
180g / 2 cups meat-free mince (or substitute with 400g / 14 oz can of black beans)
400g / 14 oz can chopped tomatoes
120ml / ½ cup vegetable stock (broth)
2 TBSP tomato purée (paste)
1 tsp unrefined sugar
½ tsp salt

Method

1. Gently heat the oil in a large heavy bottomed saucepan and cook the onion until it starts to soften. Meanwhile, chop the remaining veggies.

2. Add the garlic, bell pepper, carrots, courgette and spices to the pan, and cook for a couple of minutes. If serving to children, begin by adding ½ tsp mild chilli powder.

3. Stir in the remaining ingredients. Bring to the boil then reduce the heat, partially cover with a lid and gently simmer for about 30 minutes, or until the carrot is tender.

4. When the veggies are cook through, remove any children’s portions and add more chilli powder, to taste.

5. Leftover chilli will keep for a couple days in the refrigerator. It also freezes well. If using meat-free mince, be sure to check the storage instructions on the packet.

6. We love to serve this dish with cornbread, which we bake while the chilli is simmering.

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Delicious!

Have a wonderful weekend everyone! Stay warm & dry 🙂 xx

Mexican Black Bean Soup (Vegan / Dairy-free)

The black bean (aka ‘turtle’ bean), is a small, shiny bean that’s highly popular in Latin American cuisine. Here in the UK, though, this little bean tends to get neglected in favour of its big red brother, the kidney bean. It’s a shame because its flavour and texture is way superior to its big brother (in my opinion!) For me, the black bean has a beautiful smoky flavour and ‘meaty’ texture that makes it the perfect bean to add to our home-cooked Latin American dishes.

I think it’s high time we gave this fantastic bean the recognition it deserves!

One of my favourite ways of serving black beans is in a richly flavoured soup. For children, the soup can easily be blended to produce a smoother soup.

For lunch or a light dinner, we like to serve this soup with a couple of segments of toasted wholegrain tortilla.  For a main dinner, we love a slice or two of freshly baked cornbread.

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Serves 4-6
Hands on time: 15 minutes    Ready in: 45 minutes

Ingredients
1 TBSP olive oil
1 medium onion, finely diced
2-3 garlic cloves, minced
1 large carrot, finely diced
1 large sweet potato, peeled and diced
1 tsp ground cumin
1 tsp smoked paprika
1 tsp dried oregano
½ tsp chilli powder (use mild chilli for children)
145g / 1 cup canned or frozen sweetcorn
400g / 14oz can chopped tomatoes
600 ml / 2½ cups vegetable stock (broth)
2 x 400g / 14oz cans black beans, rinsed and drained
salt, to taste
cayenne pepper, to taste
2 TBSP nutritional yeast flakes, optional (adds savouriness and extra nutrients)

Suggested garnish:
fresh coriander leaves (cilantro)
red pepper or chilli, finely chopped

Method

 1. Gently heat the oil in a large saucepan. Add the onion, garlic, carrot, sweet potato, cumin, paprika, oregano and chilli powder. Stir to combine, then cover with a lid and leave to sweat on a low heat for 5 minutes.

2. Add the sweetcorn, tomatoes and stock to the pan. Bring to the boil then reduce the heat, partially cover with a lid, and simmer for 20 minutes. When the vegetables are tender, stir in the beans.

3. Remove half of the soup from the pan. Allow to cool slightly, then blend smooth in a jug blender. Return it to the pan and gently heat through.  (Note: small children may prefer their soup completely smooth. In this case, simply add more soup to the blender).

4. Season the soup with salt, to taste.  If you’d like to give the soup a spicy kick, first remove any children’s portions then add a pinch of cayenne pepper.

5. Allow to cool slightly, then stir in the nutritional yeast (this helps to preserve its nutrients).

6. This soup is delicious served with a side serving of toasted tortilla segments and/or corn bread. Any leftovers can be stored in the fridge for 3 days. The soup may thicken over time, so simply add a touch more water or vegetable stock. It also freezes well.

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Enjoy!

 

 

Do you cook with black beans? If so, what’s your favourite recipes? If you’ve published any recipes online, do post the links below x

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Living Rich on Less! A Yummy Budget-Friendly Recipe for the Weekend – Creamy Chana Dal with Cauliflower & Peas

Cutting Back on Personal Spending

In recent years, I’ve been making a conscious effort to cut my personal spending.  Since making the decision to leave the day job, I need to do this more than ever!

Here’s a few ways that I’ve cut back on spending so far…

Sold my car saving £100s each year (I now walk/bike/bus)

– Stopped my gym membership saving £360 per year (I now exercise outside)

– Negotiated a new deal on my phone, reducing my monthly payments from £30 to £13.50, saving £198 per year. I’ve now got a much better deal for less money!

– Stopped buying so many clothes which is saving me £100s per year. I hardly ever buy clothes these days and, if I do, it’s usually to replace worn out items. I still love quality brands, like Kuyichi, but I’ll buy last season T Shirts etc for half price or less. I also buy from charity shops.

– Stopped buying books & magazines saving about £100 per year. Instead I’ve got an Amazon wishlist for birthdays & Christmas 🙂

These cutbacks have reduced my personal spending by well over £1,000 per year.  And the funny thing is, I’m actually happier as a result of making these cutbacks. My life is simpler, less cluttered and I’m less dependent on money. However, there are two areas where I haven’t cut back, and that’s giving to charity and present-giving. These are too important to me!

Cutting Back on Family Overheads

I’ve also been sorting out the family’s finances in an attempt to cut our overheads. Here’s how I’ve got on so far…

– Switched our water from rates to a meter. We now pay £35 per month, compared to £61, saving £313 per year

– Switched our gas & electricity to a new supplier and reduced our consumption. We currently pay £79 per month, compared to £148, saving £828 per year. I check the gas & electricity deals each year now and switch if I find a better deal.

– Renegotiated our house insurance. For the same cover, we now pay £149 compared to £275, saving £126 per year. My advice is to never automatically renew your house insurance each year. You seem to get penalised for loyalty! I use comparison sites to check rates then ring my existing supplier to see if they can match it (they always do!)

– Renegotiated the mortgage. We’re now on a ‘tracker for life’ deal and currently paying 2.49%, the lowest rate we’ve ever paid on a mortgage.

– Cut our grocery bill from around £80 to £70 per week (this includes all household products, food & toiletries), saving £520 per year.

To date, I’ve managed to cut our bills by nearly £2,000 per year, which isn’t too bad considering the cost of living has increased these past few years.  It didn’t take a lot of effort either. There are some great online comparison sites available now, which save time & effort. Some of my favourite sites are: www.uswitch.com, www.moneysavingexpert.com, www.gocompare.com and www.mySupermarket.com.

The one area that I still need to work on is landline telephone & broadband. We’re currently paying £109 each quarter which is way too high.  I’m currently looking at Sky and Plusnet so, if anyone has experience of either of these two, I’d love to hear what you think of them 🙂

A Budget-Friendly Recipe for the Weekend

On Wednesday, I promised that I’d give the recipe for one of our favourite lentil dishes which uses Chana Dal (also known as Yellow Split Gram and Gram Dal). This lentil is a relative of the chick pea and has a lovely nutty flavour.

This dish is super duper cheap to make! In Tesco, a 2kg bag of Indus Chana Dal costs just £2.99 (and this size bag will last you ages).

The dish is mildly spiced, so perfect for all the family, though feel free to crank up the heat if you like spice! It’s also deliciously creamy. I use Alpro Soya Cream in this dish, which makes it dairy free and low in fat. I hope you enjoy it as much as we do!

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Creamy Chana Dal with Cauliflower & Peas

Serves 6
Hands on time: 10 minutes (& half hour soaking time)
Cooking time: 50 minutes

Ingredients
225g / 8oz / 1 cup chana dal (aka split yellow gram, gram dal)
695 ml / 24½ fl oz / 3 cups water
½ tsp ground turmeric
1 small head of cauliflower, cut into small florets
130g / 4½ oz / 1 cup frozen peas
1 tbsp olive oil
1 thumb-size piece of fresh or frozen ginger, finely grated
1 tsp garam masala
1 tsp ground cumin
½ – 1 tsp chilli powder
1 red chilli, seeded and finely chopped (omit for children)
2 large fresh tomatoes, skinned and finely chopped
130 ml / 4½ fl oz / ½ cup non dairy cream (I use Alpro Soya Chilled Single Cream)
¼ tsp saffron strands, infused in 2 tbsp hot water (optional)
2 tbsp fresh coriander (cilantro) chopped
1 tsp sea salt, or to taste
1 tsp sugar or natural sweetener (I use agave syrup)
Toasted almonds, sesame seeds and/or finely chopped red chilli for garnish

Serve with: brown rice and/or chapattis

Method

  1. Place the lentils in a sieve and sort through, discarding any hardened kernels or grit. Thoroughly wash the lentils. Place in a container, cover with water and leave to soak for at least 30 minutes. Rinse the lentils, drain well, and put them in a large saucepan with 3 cups of water. Stir in the turmeric. Boil uncovered for 10 minutes (skim off any froth that appears on the surface). Reduce the heat, cover with a lid and simmer for 30 minutes, stirring occasionally. Add the cauliflower and peas and continue cooking for a further 8 minutes.
  2. Meanwhile, heat the oil in a frying pan (skillet) and gently cook the grated ginger, dry spices and chilli (if using) for one minute. Add the chopped tomatoes and continue to cook for two minutes.
  3. Fold the tomato and spices into the lentils, along with the cream, saffron, coriander, salt and sweetener. Cook on a low heat (don’t allow it to boil) for 2-3 minutes.
  4. Delicious served in warm bowls with a garnish of toasted almonds, sesame seeds and/or red chilli, and side dishes of brown rice and chapattis.

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[This recipe has been submitted to Ricki Heller’s Wellness Weekend, November 15-19 2012]

Lentils are so versatile. As well as using them in Indian dishes, we make lentil burgers, lentil loaves and add them to soups. This week I made a large batch of tomato and red lentil soup and it was lush! Lil’ L took it to school, M took it to work, and we had enough left over for dinner one evening too. You can check out the recipe here.

Do you cook with lentils? If so, I’d love to hear about your favourite lentil dish. Add a link to your recipe if possible.

Also, do you keep an eye on your finances and look for ways to cut bills? If so, I’d love to hear your tips!

Right, it’s Friday night and the weekend has officially begun 🙂 Time for me to sign off!

Have a great weekend everyone! xx