Carrot Savoury Egg White Bites

Ingredients:

grated carrot 1 medium or 3-4 small
1 egg white
approx 1/4 tsp of  each – garlic, cumin, pepper and salt, thyme and onion seeds
Instructions:
grate carrot
add all ingredients and whisk well
spray pan and mould with fry light or chosen oil, heat and then
add  the carrot batter, turn heat down
cook on a low heat slowly until set and turn over for another couple of minutes to brown
Could be eaten hot or cold, they hold their form well and you can adapt to make sweet or savoury using grated fruit and other flavours. I love to experiment and this is one I shall try and mix up the flavour combinations – just follow your own taste buds!

Beef and Black Bean Chilli

Ingredients:

1 tin drained black beans

1 pack 250g lean mince beef

1 onion finely chopped

1 chopped green pepper

1  chopped red pepper

1 beef oxo cube

tsp cumin

2 tsp cocoa powder

2  chopped cloves garlic

1 tsp smoked paprika or more if preferred

2 tsp thyme

1 tsp marjoram

1 tin chopped tomatoes

1 TB cider vinegar

 

Directions:

Add onions, garlic and peppers into a pan sprayed with fry light or other oil chosen, cook on low heat until softened and add the spices, herbs, add the chopped tomatoes, cocoa powder

Add the drained black beans

In separate pan brown off the beef with some Lea and Perrins sauce, then add to the remaining ingredients and a few shakes of Tobasco sauce

Simmer on low for approx 30 mins – serve with rice or salad

 

Butterbean Mash

I just adore butterbean mash!

so simple and very adaptable with any flavour and meal or even to top a pie of choice.

My simple way of making it as below.

Ingredients:

1 tin drained butterbeans

1 chopped white onion or shallots

1 clove garlic chopped

1 large stick of celery

chopped fresh coriander

tsp mustard of choice I used wholegrain

1 veg oxo cube

approx 150 ml water to mix with oxo

 

Directions:

Chop onion, garlic, celery stick, into small pieces, then simmer in pan with little water, add the beans when soft

Add the oxo cube made with the water

Season as wished – I used chilli pepper

Reduce the water down and add the mustard, and fresh corriander

Mash well with fork or masher, add a little fresh chopped coriander to decorate

I served with lemon sole simply cooked in water with a fish spice grinder