Bo's Kitchen

Plant based recipes made with love

bos.kitchen

Spicy plantain with rice and peas

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I really love caribbean food. The flavours pack a real punch and always taste so fresh. I’m lucky enough to have a caribbean stall at my local market and the friendly lady there always has everything I need to whip up a proper jerk with all the trimmings. Scotch bonnets are key to this recipe, but if you can’t find them, just use the hottest chili you can get your hands on. Scotch bonnet peppers are an excellent source of phytochemicals and vitamins such as vitamin A, vitamin C (ascorbic acid), iron, vitamin B, carotenoids, niacin, riboflavin, dietary fiber, flavonoids and magnesium. They also contain capsaicin, which is not only a powerful pain killer, but is also said to reduce the build up of excess fat.

The spice of a scotch adds a fruity heat that you won’t find in a regular chili, so it’s worth hunting them down. I actually made this dish with some jerk carrots and courgette, but I ate them all before I had chance to snap them! I’ll save that for another recipe though. This was a delicious, yet simple lunch. I hope you enjoy it as much as I do, I’d love to hear what you think if you try it!

Recipe (serves two as a main, or three as a light lunch)

Rice and peas –

  • 100g basmati rice
  • 1/2 can coconut milk
  • 1 bunch spring onions, sliced
  • 2 large thyme sprigs
  • 2 garlic clove, finely chopped
  • 1 tsp ground allspice
  • 1 x 400g can of kidney beans, drained
  • 1 small handful of fresh parsley

Spicy plantains –

  • 2 large plantains, sliced in half and then half again (see picture)
  • 1/2 tbsp coconut oil
  • 1 scotch bonnet, chopped finely (seeds in if you want the extra heat)
  • 2 cloves garlic, minced

 

  1. Rinse the rice in plenty of cold water, then tip it into a large saucepan with all the remaining ingredients except the kidney beans. Season with salt, add 150ml cold water and bring to the boil. Turn it down to a medium heat, cover and cook for 10 mins.
  2. Quickly add the beans to the rice (just tip the can on top), then cover with a lid. Leave off the heat for 10 mins until all the liquid is absorbed.
  3. While you’re waiting for the rice, make your spicy plantain. Heat up coconut oil in a skillet or frying pan. When it’s nice and hot (but not smoking) add the plantain and cook lightly on each side for about 4 mins (8 mins in total). When the plantain is golden brown on both sides, add the chopped scotch bonnet and minced garlic and cook briefly for another two minutes, taking care not to burn the garlic.
  4. Fluff up your rice with a fork and serve up with your fried plantain. Garnish with more spring onion and the fresh parsley.

Strawberry kiwi slushie

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strawberry kiwi slushy with wheatgrass and superfoods in a glass with a glass straw and mint and cucumber

 

 

Strawberry kiwi slushie

Recipe –
1 handful of frozen strawberries
2 handfuls of ice
2 kiwis
half a cucumber
1. Blend strawberries, 1 cup of ice and the baobab together in your blender. Add a little water to get it going, you want it very thick but just pourable.
2. Pour into your glass and tilt to the side so it sits on half the glass. Place in the freezer at the same angle, while you make your green smoothie.
3. Rinse out blender briefly with water. Add kiwis, cucumber, 1 cup of ice and wheatgrass and blend until the same texture as your strawberry smoothie, adding water as needed.
4. Carefully remove your glass from the freezer and slowly pour in the kiwi smoothie. Garnish with fruit and enjoy in the sunshine!

Carrot cake breakfast parfait

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I had a real craving for carrot cake this week. I don’t often have carrot cake, but I’m a huge cinnamon fan and love all those warming spices, ginger, cloves and nutmeg, so I tried to make my version of carrot cake, in a jar. It also had to be healthy enough to pass as breakfast. I have to say, this recipe is a winner, it was so creamy with the right amount of sweetness. I’ve been trying to use more buckwheat of late, it’s always so satisfying. Buckwheat is really easy to digest and full of protein, fibre, nutrients and anti oxidants, which makes it a great way to start your day. If you don’t have buckwheat, oats would work well too.

I kept this recipe raw because I just really like cold buckwheat porridge. It’s probably because the weather is getting ever so slightly warmer too. I’m sure you could heat it up after blending if you prefer, in which case I’d suggest using one mashed banana rather than two frozen bananas.

I’ve added some soaked sultanas and raw grated carrot after blending to bring some texture to everything. Another nice addition would be some nuts or pumpkin seeds. Feel free to customise with whatever you have in the cupboards.

I’ve also added this baobab from Organic Burst, which comes from the stunning organic baobab trees of Malawi. Baobab is loaded with Vitamin C and iron and also helps regulate acidity in the body (perfect for those of us who can’t give up that morning cup of coffee, or glass of wine in the evening). It also has a pleasant citrus flavour, which pairs beautifully with the carrot in this parfait.

Recipe –

  • 1/2 cup buckwheat (soaked overnight in water)
  • 3/4 cup cashew mylk (or any other non dairy mylk)
  • 1 tbsp roasted peanut butter
  • 2 frozen bananas
  • 1/2 tsp cinnamon
  • 1/2 tsp ginger
  • A grate of nutmeg
  • 1 tsp Organic Burst baobab
  • 1 grated carrot
  • 1/2 cup sultanas or raisins (soak overnight in enough water to cover)
  1. Soak your buckwheat and sultanas overnight in cold water.
  2. Rinse your soaked buckwheat well under cold running water, until there is no more sticky residue.
  3. Add rinsed buckwheat, cashew mylk, peanut butter and bananas to a blender or food processor and pulse until desired texture. I like mine smooth and creamy so blend for a minute or so. Add a little more mylk if it’s too thick. If you prefer it thick, pulse a few times for a grainier texture.
  4. Add the cinnamon, ginger, nutmeg and baobab to the blender and pulse until incorporated. Taste for sweetness and adjust as needed.
  5. Empty into your bowl or jar and stir through the grated carrot and soaked sultanas.
  6. Top with raisins, cashews, carrot ribbons, cinnamon and more peanut butter.

Buckwheat parfait with acai lavender cream

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buckwheat parfait with lavender cream and chocolate granola in a jar healthy breakfast dairy free

Today is Easter Sunday. I don’t know exactly why people eat so much chocolate on this day, it almost makes me want to not eat any… but despite my best attempts to resist I had to indulge in a little dark chocolate for breakfast. Despite its sweet exterior, this little pot is packed full of the good stuff, bananas, buckwheat, dates and acai. This parfait takes a minute to prepare but the buckwheat needs soaking overnight.

It’s lightly sweetened with bananas, dates and a lavender buckwheat cream. The lavender is completely optional, but I think it turns this into a super fancy breakfast pot that could easily pass for a dessert.

Recipe

  • 1 cup soaked buckwheat, drained and rinsed well (soak overnight in 2 cups water)
  • 3 frozen bananas
  • 4 pitted dates
  • 1/2 cup almond mylk (or any non dairy mylk)
  • 1 tbsp Organic Burst Acai 
  • 1 tsp edible dried lavender
  • Chocolate granola, dark chocolate, rice syrup and edible flowers for decorating
  1. Add soaked buckwheat, 2 frozen bananas (save 1 for the lavender cream), dates and almond mylk to a blender and process until smooth and creamy. Layer three quarters of the mixture into two jars, leaving a small gap at the top.
  2. Add the remaining banana to the leftover mix and blend with Organic Burst Acai and lavender. Blend this until extra smooth. Taste and add more lavender or acai if required. Layer on top of your buckwheat parfaits and decorate. I used chocolate granola, dark chocolate, rice syrup and edible flowers.

 

Baked kale falafel

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I got the falafel craving today and decided to test out a new recipe. I usually lightly fry my falafel, but I decided to bake them this time round and add some kale to give them a healthy boost (not that they need one anyway, but kale ). These pair beautifully with my beet humous, tortillas and a fresh salad. Or just dipped into the beet humous if you’re feeling a sudden falafel urge come on.

Recipe (makes about 16 falafel)

  • 2 tins chickpeas
  • 1 large handful kale (stalks an all, roughly chopped)
  • 1 large handful of fresh coriander (as above)
  • 2 tsp ground cumin
  • 1 tsp ground coriander
  • 1/2 tsp harissa paste (optional)
  • 1 small onion, diced
  • 1 red chili
  • 2 cloves garlic
  • 2 tbsp spelt or gluten free flour
  • Juice of half lemon
  • 2 tbsp olive oil
  1. Preheat your oven to 200 degrees. Grease a muffin or cupcake tin with the olive oil.
  2. Rinse your chickpeas and spin dry in a salad spinner or pat dry with a clean towel.
  3. Add everything but the olive oil to a food processor, or to a bowl if you’re using an immersion blender. Pulse until sticky and mixed, but with some chickpeas still remaining.
  4. Shape into little balls and place into your greased muffin tin. Bake for 20-30 minutes until golden brown at the edges.
  5. Serve with tortilla, salad and beet humous.

Blueberry walnut whip with carob sauce

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a jar of blueberry walnut whip with carob sauce lime coconut blueberries parfait acai

You’ll need –

  • 4 frozen bananas (small-medium size)
  • 1 cup frozen blueberries
  • 3/4 cup walnut mylk
  • 1/2 cup walnut meal (I used mine from leftover walnut mylk)
  • 1 tbsp acai powder
  • 1 lime, juiced and zested
  • 2 tbsp shredded coconut

For the sauce –

  • 1 tbsp carob
  • 1 tbsp maple syrup
  1. First, make your sauce. Add carob and maple syrup to a small bowl or jar. Mix well until smooth.
  2. Add all other ingredients and the lime juice (save the zest) to a high speed blender and blend until extra smooth and creamy.
  3. Smear carob sauce around your jar and pour in the blueberry walnut whip. Top with the lime zest, more frozen blueberries and coconut.

 

Mint choc breakfast pot

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Today was the first day I’ve wanted to get outside. The sky was clear and the air was fresh. Reminded me of Wales. I’m missing it so much still! The sunshine makes up for it though, I can definitely smell spring in the air now. I whipped up this mint choc breakfast pot to celebrate the beautiful weather. This breakfast pot is full of energy and it kept me going until dinner!

Recipe

For the smoothie –

  • 4 frozen bananas
  • 1/2 cup almond mylk
  • 1 tsp pumpkin seed butter (or any other seed/nut butter will do)
  • Small handful of broccoli
  • 1 apple
  • 1 tsp wheatgrass or other green superfood powder
  • 4-5 drops peppermint oil

For the choc sauce-

  • 2 tbsp maple syrup
  • 1 tbsp cacao
  1. Blend all smoothie ingredients together until well combined and smooth.
  2. Make choc sauce by mixing maple syrup and cacao in a small bowl. Keep stirring until smooth and runny.
  3. Smear choc sauce round your jar with a spoon and now pour in your smoothie.
  4. Top with dark chocolate, strawberries, granola and mint.

 

 

Berry boost cookies

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I’ve just come back from a super relaxing break in North Wales. Eight of us stayed in a 17th century cottage and spent our days away from phones, wifi and civilisation in general and it feels like I’ve had a recharge. My head feels clearer and my soul soothed. Predicting we’d be going on lots of long hikes, I created these berry boost cookies, made with Organic Burst acai powder. They are vegan, raw, gluten free and packed full of healthy protein and nutrients to keep you fuelled for the day (or evening) ahead. The best thing about raw cookies is that you need little to no equipment (just a bowl and spoon in this case) and you just put them in the freezer to set! Easy, quick and healthy but still deliciously fruity and cookie like, these are real crowd pleasers.

Recipe – makes around 16 drop cookies

  • 1 cup desiccated coconut
  • 1 cup ground sunflower seeds (sub other seed or nut if you don’t have sunflower seeds)
  • 3/4 cup tahini
  • 3/4 maple syrup
  • 1/2 cup melted coconut oil
  • 1 cup mixed dried berries (I used goji berries, orange infused cranberries and sultanas)
  • 1 tbsp Organic Burst Acai
  • 1 tsp vanilla extract
  • Pinch of sea salt
  1. Mix all ingredients together in a bowl.
  2. Form into walnut sized balls and flatten slightly with hands to make a cookie shape. Decorate with goji berries.
  3. Freeze for at least 30 minutes before enjoying. Best eaten straight from the freezer.

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Lemon nice cream with berry superfood sauce

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It’s seriously cold and wet here today. Perfect weather for a summery jar of nice cream right? It made sense at the time. I adore hot sauces in a jar of nice cream and this superfood berry sauce was a joy to swirl into the lemony goodness. I wanted to make it yellow, so I used a touch of turmeric (also incredibly good for you), yippee for natural food colourings! This is creamy, sweet, sharp and citrusy all at the same time.

Recipe

For the sauce –

  • 1 tbsp Your Superfoods Forever Beautiful Superfood mix (or 1 tbsp chia seeds)
  • 1 cup mixed fresh berries (I used raspberries and blueberries)
  • 1/4 cup water

Lemon nice cream

  • 4 frozen bananas
  • 1/8 – 1/4 cup almond mylk
  • 1 tsp vanilla extract
  • 1 tsp maca powder (optional)
  • 1/4 tsp ground turmeric
  • 1 date, pitted
  • 1 lemon, juiced and zested

 

  1. Make your berry superfood sauce. Add all sauce ingredients to a small pan over a gentle heat. Stir through and leave to simmer for ten minutes, stirring occasionally. When the berries and chia become jammy take off the heat to cool.
  2. Add bananas, a little of the almond mylk, vanilla extract, turmeric, date and lemon juice to a blender. Add more almond mylk as needed until smooth and creamy. Save the lemon zest for sprinkles.
  3. Smear berry sauce around and inside your glass. Spoon in lemon nice cream and top with raspberries and lemon sprinkles.

 

 

Beet houmous and golden curry dip

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I have a problem. I don’t have a table big enough for my friends to fit around. Normally I end up making curry or something you can have in a bowl so that people can find a space to sit and eat, even if it isn’t at the table. I haven’t been up to cooking much lately, so when I planned to have friends round for a little birthday celebration yesterday I needed something that required minimal effort. Dips and homemade crackers was the answer! I love food you can nibble at throughout the evening. There’s a lot less washing up too. I’ve been making the beet humous for a while, it’s earthiness blends so well with the smoked paprika. The golden curry dip was a revelation, everything I wanted, thick and daal like, yet spicy-sweet and moreish enough to make you want to slather it over everything. There’s no end to creativity with dips, if you haven’t made your own before, give it a go- you won’t regret it. Dips are one of those things where it’s kind of hard to go wrong. Just add a little of what you fancy, taste, then adjust accordingly.

Beet humous

  • 3 smallish peeled beets, raw
  • 1 can organic chickpeas, drained
  • 1 tbsp tahini
  • 2 garlic cloves
  • 4 tbsp extra virgin olive oil
  • 1 tsp smoked paprika (I usually add a bit more than this but I love smoked paprika)
  • 1 tsp cumin
  • 1/4 tsp cayenne pepper
  • Sea salt and black pepper
  • Juice of one lemon
  1. Blend all ingredients together until well combined.
  2. Add a little water at a time until smooth and creamy.
  3. Taste and adjust as needed. Keeps well for 2-3 days in the fridge.

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Golden curry dip

  • 2 cups red lentils, washed
  • 2 cups water
  • 2 garlic cloves
  • 1 thumb fresh ginger, minced
  • 1 tsp ground turmeric
  • 1/2 tsp smoked paprika
  • 2 tsp apple cider vinegar
  • 2 tbsp olive oil
  • 2 tbsp maple syrup
  • 1/3 cup – 1/2 cup water
  1. Cook lentils in the two cups of water for around 15-20 minutes over a medium heat, until all the water is absorbed. Allow to cool.
  2. Add cooled lentils and all other ingredients to a blender, apart from the half cup of water. Now add the water a little at a time, until desired consistency is reached. I like mine thick, so I just added a little water.
  3. Taste and adjust as needed. Keeps well in the fridge for 3-4 days.

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