Chocolate Oat Bars

by Nessa Robins

Only five store cupboard ingredients are needed for this delicious, gluten-free, plant-based treat. Peanut butter can be used in place of the tahini, however when making for school lunchboxes, peanut butter should never be included as most schools have a no-nut policy in place. These bars are packed with fibre and slow-releasing carbohydrates, making them a good addition to any lunchbox. 

Enjoy!

Nessa x 

Chocolate Oat Bars

Ingredients 

Base

Topping

  • 75ml coconut oil 
  • 40g good-quality cocoa powder
  • 3tbsp maple syrup 

Method

  1. In a small saucepan, over a low heat, melt the tahini, maple and coconut oil together, while stirring all the time. Once the mixture is fully combined, take from the heat.
  2. Place the oats in a large bowl, pour over the wet mixture and stir well to combine.
  3. Transfer to a parchment paper lined 20cm x 20cm tin. Place some parchment paper on top of the mixture and firmly press into place using the palm of your hand.
  4. In another small saucepan, make the topping by melting together the coconut oil, cocoa powder and maple syrup. Stir well and once fully melted and combined pour over the oat base. Swirl the tin to evenly distribute the topping. 
  5. Place in the fridge for a few hours before cutting into squares. Can be stored in an airtight container in the fridge for up to five days. Enjoy! 

*Note – Even though oats are naturally gluten-free, some can be contaminated with gluten due to where they’re processed etc. so ensure the oats you’re using say ‘gluten free’ to make this a gluten-free treat. 

Courgette Pesto ‘Pasta’ – Vegan

by Nessa Robins

Courgettes are rich in fibre and a good source of vitamin C. They’re currently in season, so it’s the perfect time to make the most of this versatile vegetable. This courgette pesto ‘pasta’ dish takes only minutes to prepare and it’s bursting with nutrients and delicious fresh flavours. I’m using a potato peeler to prepare the courgettes but if you have a spiralizer to hand this could be used instead. 

Enjoy!

Nessa x 

Courgette Pesto ‘Pasta’

Ingredients 

Serves 2

  • 2 small courgettes 
  • 1tbsp olive oil
  • Salt and freshly ground pepper 
  • For the pesto
  • 75g spinach leaves
  • 25g pine nuts
  • Handful basil leaves
  • 2tbsp nutritional yeast
  • 2tbsp olive oil
  • Juice 1/2 lemon

Method

  1. Cut the courgettes into thin strips using a potato peeler. Leave to one side.
  2. Make the pesto by adding the spinach, pine nuts, basil, nutritional yeast, olive oil and lemon juice to a processor and blitz for a few seconds, or until combined.
  3. Place a large frying pan over a high heat. Add a tablespoon of olive oil. Once hot, add the courgette strips, season with a little salt and pepper and fry for about two minutes, stirring continuously. 
  4. Take from the heat and stir through the pesto. Serve straightaway with some extra basil leaves and a few grinds of black pepper. Enjoy! 

One-Pot Tomato Orzo – Vegan

by Nessa Robins

This flavoursome one-pot dish is packed full of heart-healthy ingredients, thanks to the vegetables, plus the wholesome store cupboard ingredients included. While Irish tomatoes are in-season I would add them fresh to this dish, otherwise a good-quality tin of tomatoes can be used in their place. There is currently a lovely variety of lettuce available from the farm, and the tomato orzo serves well on a bed of crisp leaves, while adding an extra nutrient boost to the overall meal.  

Enjoy!

Nessa x

One-Pot Tomato Orzo

Ingredients

Serves 4

  • 1 tbsp olive oil 
  • 2 red peppers, diced
  • 1 red onion, diced
  • 1 courgette, diced
  • 100g mushrooms, diced 
  • 2 garlic cloves, crushed
  • 1 tsp smoked paprika
  • ½ tsp chilli flakes
  • Salt & freshly ground black pepper 
  • 200g orzo
  • 1 tin lentils, drained and rinsed
  • 400g tomatoes, diced
  • 500ml vegetable stock
  • To serve
  • Handful of fresh basil & oregano leaves, roughly torn 
  • Zest of ½ lemon
  • Lettuce leaves

Method

  1. Place a large saucepan over a medium heat. Add the oil. Once hot, add the peppers, red onion, courgette, and mushrooms. Stir to combine. Sauté for about 10 minutes, stirring regularly.  
  2. Stir through the garlic, smoked paprika, chilli flakes, and a little salt, and a good grinding of black pepper.
  3. Add the orzo and lentils, and stir to combine with the vegetables, before adding the tomatoes and stock.
  4. Gently bring to the boil then turn down the heat to low, cover and leave the pot to simmer for about 25 minutes. Stir regularly to prevent the pasta from sticking to the bottom of the pan. 
  5. When ready to serve, stir through a handful of roughly torn basil and oregano leaves, and lemon zest. Divide the lettuce between four plates and top with the tomato orzo and a few more basil and oregano leaves. 

Plant-Based Blueberry & Courgette Loaf – Vegan

by Nessa Robins

This loaf is packed with flavour, bursting with nutrients, and it’s plant-based too. We’ve lots of courgettes ready for picking on the farm and they make for such a versatile vegetable. Apart from their savoury uses, they add a delicious moistness when incorporated into cakes and bakes. The courgettes pairs nicely with the blueberries in this loaf. These blueberries are perfectly plump and are organically grown by Banner Berries in Co. Clare. 

This loaf can be enjoyed as it is, by the slice, or served with a dollop of your favourite plant-based yogurt, a dusting of icing sugar and a few extra blueberries on the side.

Enjoy!

Nessa x

Plant-Based Blueberry & Courgette Loaf

Ingredients

  • 125ml soy milk + 1tsp cider vinegar
  • 2tbsp chia seeds + 4tbsp water
  • 150g caster sugar
  • Zest of 1 lemon
  • 250g self raising flour
  • 50g oats
  • 125g courgette, roughly grated
  • 100g blueberries
  • 75ml sunflower oil
  • 2tsp vanilla extract

Method

  1. Start by making the soy ‘buttermilk’ and the chia ‘eggs’. Place the soy milk in a mug and add the cider vinegar. Stir to combine and leave to sit for 15 minutes. Place the chia seeds in a small bowl. Add the water and let sit for at least 5 minutes to thicken and become gel-like. In another bowl, combine the caster sugar with the lemon zest. Rub together. Take 1 tablespoon of the lemon sugar and place in a small bowl, reserving it for the topping.
  2. Preheat the oven to 200°C/fan 180°C /Gas Mark 6.
  3. Place the flour, oats and all of the lemon sugar apart from the tablespoon for the topping, into a large bowl. Add the courgette and blueberries. Stir well to combine, before adding the soymilk mixture, soaked chia seeds, sunflower oil and vanilla extract. 
  4. Stir well to combine and transfer to a greased and lined 2lb loaf tin. Evenly, sprinkle over the lemon sugar. Place in the preheated oven for 65-70 minutes, or until an inserted skewer comes out clean.
  5. Take from the tin and allow to fully cool before removing the greaseproof paper and cutting. Enjoy!

Fresh Spring Rolls with Chilli Dipping Oil – Vegan

by Nessa Robins

There is a wonderful variety of Irish vegetables currently in season. These fresh spring rolls are packed with spinach, carrots, cucumber, scallions, cabbage and a variety of fresh herbs. They serve perfectly as a tasty, nutrient-rich snack and are bursting with vitamins, minerals and fibre. A diet rich in fibre is essential for optimal gut health as it aids digestions while promoting regularity. It is also an important dietary choice for keeping ones cholesterol in check, as soluble fibre can bind with cholesterol to move it out of the body before it has been absorbed into the bloodstream. Fruit and vegetables are rich sources of fibre, and the World Health Organisation recommend we consume at least five portions fruit and veg daily, so these delicious spring rolls are a great way to top up our daily consumption.

The chilli dipping oil only takes minutes to make and is a delicious accompaniment for the spring rolls. It can also be enjoyed drizzled over stir fries or as a topping over some avocado and toast. Enjoy!

Nessa x

Fresh Spring Rolls with Chilli Dipping Oil

Ingredients

For the chilli dipping oil

For the fresh spring roll

  • 50g vermicelli rice noodles
  • 75g spinach
  • 75g sweetheart cabbage, finely sliced
  • 2 carrots, peeled and cut into thin batons
  • ½ cucumber, cut into thin batons
  • 2 scallions, finely sliced 
  • Handful of coriander, mint and basil leaves
  • 10 spring roll rice wrappers

To serve

Sesame seeds

 Method

  1. To make the chilli oil, add the chilli flakes, sesame seeds, garlic, sugar and salt to a heatproof bowl. Stir to combine. Add the sunflower oil to a small saucepan over a medium heat. Heat the oil for about 3 minutes, when it should be hot but not yet smoking. Carefully, pour over the chilli mixture. Stir well to combine. Allow to cool fully before pouring into a sterilised jar. Refrigerate for up to two weeks and always mix before serving. 
  2. To make the spring rolls, cook the vermicelli noodles according to the pack’s instructions. Once cooked, drain and rinse with cold water.
  3. Prepare the vegetables and herbs, and place on a plate, ready for filling into the wrappers.
  4. Fill a shallow, wide-rimmed bowl or tray with cold water. Quickly dip the rice paper wrappers, one at a time, into the water and let soften for about 30 seconds, but don’t soften them completely, allow them to remain a little stiff. Gently, place on a chopping board. 
  5. Layer the fillings onto 1/3 of the wrapper, starting with a couple of spinach leaves, then some noodles, carrot, cucumber, scallion, cabbage, and top with a scattering of herbs.
  6. Beginning with the edge closest to you, roll the wrapper halfway, then fold the shorter side in and continue to roll until it’s sealed. 
  7. Repeat with the remaining wraps and fillings.
  8. Sprinkle the spring rolls with some sesame seeds and serve straightway with the chilli dipping oil. Enjoy!

Chopped Peanut Salad Dip with Tortilla Chips – Vegan

by Nessa Robins

This salad dip is not only bursting with flavour, but it is also packed with nutrients. It is a rich source of protein, vitamins, minerals, and soluble fibre. Brightly coloured foods such as carrots, yellow and red peppers, and kale have high levels of beta carotene, which is converted into Vitamin A by the body. Vitamin A supports our immune system and vision, while promoting natural moisturisers to our skin. Kale provides a good source of iron, while the vitamin C present in the courgettes, pepper and lime will help the body to absorb this available iron. 

The robust vegetables included in this dip will allow it to sit comfortably in the fridge for up to three days. When preparing the vegetables just ensure they are small enough to scoop up into a tortilla chip. Enjoy!

Nessa x

Chopped Peanut Salad Dip with Tortilla Chips

Ingredients

For the salad

  • 8 kale leaves, thick stalk removed, then finely chopped 
  • 4 carrots, grated
  • 2 scallions, finely diced
  • 1 red pepper, finely diced
  • 1 small courgette, finely diced
  • 1 red chilli, finely diced
  • Handful of fresh coriander, roughly chopped
  • 50g peanuts, roughly chopped
  • 1tbsp sesame seeds

For the dressing

  • 100g peanut butter
  • 50ml water, recently boiled
  • Juice of 1 lime
  • 1 clove garlic, crushed
  • 1tbsp light soy sauce
  • 1tbsp olive oil
  • 1tbsp maple syrup
  • 1tsp sesame oil

Tortilla Chips 

  • 4 large tortilla wraps
  • 2 tbsp olive oil
  • 1tsp smoked paprika
  • ½ tsp onion salt

Method

  1. Add the finely chopped vegetables to a large bowl with the peanuts and sesame seeds.
  2. Make the peanut dressing by adding the dressing ingredients to a mini chopper and blitzing gently for a few seconds to combine.
  3. Pour the dressing over the vegetables and stir well to combine. Cover and place in the fridge until ready to serve. 
  4. For the tortilla chips, preheat the oven to 200°C/fan 180°C /Gas Mark 6, or the air fryer to 180°C. In a small bowl, combine the olive oil with the smoked paprika and onion salt. Cut the tortilla wraps into wedges. Using a pastry brush, coat the tortilla on each side with the flavoured oil.
  5. Place on a lined tray for the oven, or in an even layer in the air fryer. Cook for about 5-7 minutes in the oven or 4-5 minutes in the air fryer, turning once during cooking and keeping a close eye that the chips don’t start to burn. Tip out onto a plate and allow to cool and crisp up slightly.
  6. To serve, place the bowl of salad on the table alongside the tortilla chips and chunks of crusty bread. Enjoy!