Mediterranean Stuffed Pitas

Vegan, Kosher, Gluten Free, High in Fiber, High in Protein

Also High in Vitamin A and Vitamin C and a Good Source of Calcium and Iron*

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Recipe Makes 4 servings

Serving Size: 2 Pita Halves

Ingredients:

  • 4 BFree Pitas, Halved Horizontally
  • 2 1⁄4 cups of Chopped Organic Kale, Washed
  • 1⁄2 cup Shredded Carrots
  • 1⁄2 cup Cherry Tomatoes, Halved (about 16 cherry tomatoes)
  • 1-15oz. can organic Garbanzo Beans, No Salt Added (preferably BPA-free lined can), like the kind by
  • Eden, drained with the liquid reserved in a small bowl
  • 3 tablespoons Freshly Squeezed Lemon Juice, divided
  • 1 tablespoon of Organic Tahini, No Salt Added (stir to uniform)
  • 2 Garlic Cloves
  • 1/4 teaspoon Salt
  • 1/8 teaspoon Cumin

Directions:

  • In a large pot over low to medium heat, add the chopped kale and 3 tablespoons of water. Cover and let steam for 5 minutes.
  • Meanwhile, in a food processor add the drained Garbanzo Beans, 3 tablespoons of Reserved Liquid from the can, 1 tablespoon plus 2 teaspoons of Lemon Juice, Tahini, Garlic, Salt and Cumin. Puree until smooth. Set aside.
  • Remove kale from the pot, strain, and toss with remaining lemon juice.
  • Assemble each pita half by spreading 2 tablespoons of hummus along the inside, and stuffing with 1⁄4 cup of lemony kale, and 1 tablespoon each of the carrots and cherry tomatoes.

 

Nutrition Facts Per Serving (1/4 Recipe, 2 Stuffed Pita Halves): 288 Calories, 4g Fat, 0mg Cholesterol, 410mg Sodium, 326mg Potassium, 49g Carbohydrate, 12g Fiber, 5g Sugar, 12g Protein, 119% DV Vitamin C, 12% DV Calcium, 11% Iron

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Gluten-free Minestrone Soup

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Ingredients:

Carrots, chopped into small cubes

Celery, chopped into small pieces

Onion, chopped

Garlic, minced

Tomato puree

Gluten free vegetable stock

Tin of chopped tomatoes

Tin of Cannellini or kidney beans

Cabbage, chopped into small pieces

Gluten-free pasta

Dried herbs

Fresh basil, chopped

Brown gluten-free bread roll, to serve

Method:

Heat the oil in a large saucepan. Fry the onions, carrots, celery, garlic and cook on a high heat until softened. Add the chopped tomatoes, tomato puree and vegetable stock. Bring to the boil and then simmer for 8-10 minutes with the lid on. Add the pasta, cabbage and beans, then cook for another 10 minutes. Season with salt and pepper, top with fresh basil and serve with a bfree brown roll.

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BFree Easy Bruschetta ♡

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Looking for a creative starter or simply a snack to keep you going throughout the day? Why not try BFree Bruschetta using our new Soft Sandwich rolls! Super-quick to make, yet so tasty ♡

Ingredients

  • 6-8 plum tomatoes (Tailor per number of guests)
  • Garlic cloves
  • 1 Tbsp Balsamic vinegar
  • BFree soft sandwich rolls
  • Mixed herbs
  • Olive oil

Method

  1. Cut the BFree roll in half.
  2. Pre-heat over to 180 degrees.
  3. Dice or cube the plum tomatoes and place in a mixing bowl
  4. Crush the Garlic and add to the mixing bowl.
  5. Add mixed herbs and any other spices you like to the mixing bowl as well as some olive oil and stir.
  6. Spread the tomatoes with the added herbs evenly on the BFree rolls.
  7. Place the rolls in to the oven until lightly toasted.
  8. Place on serving plate and lightly sprinkle some balsamic vinegar.

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Prawn & Avocado Cocktail With Sweet Chilli Cream Cheese

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Ingredients

King prawns, cooked and peeled

Avocado, 1⁄2, chopped into small cubes

Cucumber, 1⁄4, chopped into small cubes

Cream cheese, 1⁄2 small tub

Sweet chilli sauce, 2 tbsp

Iceberg/Romaine Lettuce, chopped

Paprika, pinch

Slices of lemon

Curly parsley, to garnish

 

Method

Mix the chilli sauce and cream cheese in a large bowl. Stir in the prawns, avocado and cucumber.
Put chopped lettuce leaves into dessert bowls. Spoon prawn mix on top. Sprinkle with pinch of paprika. Garnish bowls with slices of lemon, avocado and parsley.

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Turkey & Brie Sandwich with Toasted Pecan Cranberry sauce

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Ingredients

1 BFree white loaf

Sliced turkey

Brie

Cranberry Sauce

Pecans, Chopped

Olive oil

Pinch of fine sea salt

Method

Bring an un-oiled frying pan to a medium heat and toss the chopped pecans on it for 20 seconds until lightly toasted. Stir pecans into the cranberry sauce. Mix salt and oil and lightly brush onto outer side of bread. Lightly grill outer side. Make sandwich with brie at top. Before placing top slice of bread, lightly grill open sandwich until brie starts to melt.

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Sweet Potato & Pumpkin Soup with Garlic Croutons (GF/DF)

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This soup is warm, filling, and full of flavor. Add chunky garlic croutons and a drizzle of cream or your favourite cream substitute to make this recipe extra indulgent… perfect for chilly Autumn days.

For the soup:

Ingredients

400g Sweet potato, peeled and chopped into cubes
800g Pumpkin, peeled and chopped into cubes
Onion
Oil or butter
Vegetable stock
Small piece ginger, peeled and chopped
1 tsp caraway seeds or powder
2 tbsp maple syrup
½ tsp cinnamon
Pinch of cayenne chilli powder
Pinch of salt
Pinch of pepper
1 tpsp Culinary coconut/almond/soya cream, to drizzle

Method

Heat the oil on a medium heat in a large saucepan, add the onions and cook for 4-6 minutes. Add the pumpkin and sweet potato, vegetable stock, ginger, cayenne, cinnamon, caraway, salt, and pepper and let simmer for 20 minutes or until sweet potato is soft. Remove from the heat and use a handheld blender to puree. Put back on the heat and bring to the boil. Remove from the heat and stir in the maple syrup. Drizzle with cream, add some croutons and serve.

For the garlic croutons:

Ingredients
½ loaf of BFree bread, lightly toasted and cooled
3 garlic cloves, crushed
4 tsp olive oil
½ tsp sea salt

Method

Cut bread into ¾ inch cubes. In a pan, heat the olive oil on high heat and spread it to cover the bottom of the pan. Add the garlic and cook for about 40 seconds. Add the bread cubes and cook while stirring for around 2 minutes, or until golden. Remove from heat, sprinkle in the sea salt and stir. Serve over the soup.

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Falafel Burgers

(Serves 4)

Ingredients:

 1 tin chickpeas

1 red onion

2 cloves garlic

1 bunch of coriander

Juice and rind of 1 lemon

1 tbsp gluten free flour

1 tbsp olive oil

1 tsp cumin

1 tsp coriander

1 tsp mixed spice

Salt and pepper

4 BFree brown seeded rolls

Hummus

Tomato relish

Cucumber, red onion, tomato and lettuce

 

Method:

  1. Add the chickpeas, onion and garlic to a food processor. Roughly blend. Add the lemon, coriander, olive oil, spices and seasoning and blend again. The mixture should still be chunky, with visible pieces of chickpea and coriander.
  1. Place in the fridge for 30 minutes to firm.
  1. Heat olive oil in a non-stick pan. Form four patties from the mix and add to the pan. Fry for 5mins on each side, until they are golden and firm.
  1. Cut each roll in half and lightly toast. Add a patty, a generous amount of hummus, relish and salad to each bun and serve.

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Baked Goats Cheese and Walnut Salad

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Goats cheese roll

Rocket leaves

Balsamic vinegar

Honey

Virgin Olive Oil

Lemon juice, tsp

Garlic, crushed

Walnuts, chopped & toasted

Salt and Pepper to season

 

Method

Preheat oven to 170°C. Cut goats cheese roll into 2cm thick slices, lay on parchment paper on a baking tray and bake for 10 minutes. Combine the balsamic vinegar, olive oil, honey, lemon juice, garlic and toasted walnuts. Drizzle over the rocket leaves. Place goats cheese slices on top and lightly season with sea salt and cracked black pepper.

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Falafal Burgers/Wraps

Gluten-free Falafel Burgers / Wraps

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Serves Four

Ingredients for the Falafel:
1 tin chickpeas
1 red onion
2 cloves garlic
1 bunch of coriander
Juice and rind of 1 lemon
1 tbsp gluten free flour
1 tbsp olive oil
1 tsp cumin
1 tsp coriander
1 tsp mixed spice
Salt and pepper

Ingredients to serve:
4 BFree Brown Seeded Rolls or 4 BFree Multigrain Wraps
Hummus
Tomato relish
Cucumber, red onion, tomato and lettuce

Method:

1. Add the chickpeas, onion and garlic to a food processor. Roughly blend. Add the lemon, coriander, olive oil, spices and seasoning and blend again. The mixture should still be chunky, with visible pieces of chickpea and coriander.

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2. Place in the fridge for 30 minutes to firm.

3. Heat olive oil in a non-stick pan. Form four patties from the mix and add to the pan.Fry for 5 mins on each side, until they are golden and firm.

4. Cut each Roll in half and lightly toast or pop Wraps in microwave for 10 seconds. Add a patty, a generous amount of hummus, relish and salad to each Roll or Wrap and serve

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