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Creamy Courgette and Green Bean Gnocchi

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Creamy Courgette & Green Bean Gnocchi: A Healthy Vegan Italian Delight

Transport yourself to the rolling hills of Italy with this indulgently creamy yet wholesome Courgette & Green Bean Gnocchi. This vegan dish is a perfect marriage of fresh, vibrant vegetables and soft, pillowy gnocchi, making it a satisfying and nutritious meal to savor on a busy weeknight or a leisurely evening.

The dish starts with tender green beans, blanched to retain their crunch and vivid color, alongside courgettes (zucchini) sliced thin for a delicate, silky texture. These vegetables form the heart of this recipe, delivering a medley of flavors and nutrients. The courgette softens beautifully during cooking, almost melting into the sauce, while the green beans add a touch of snap to every bite.

The star of the show is the creamy sauce, made entirely plant-based yet luxuriously rich. A blend of cashews soaked and blended with garlic, lemon juice, and nutritional yeast creates a velvety, cheesy base without any dairy. A hint of fresh basil and a pinch of nutmeg elevate the flavor profile, giving the sauce a warm, aromatic depth that perfectly complements the earthiness of the vegetables.

Gnocchi, the iconic Italian dumplings, are lightly boiled until they float like clouds, then tossed with the sauce and vegetables to coat every morsel. A quick garnish of toasted pine nuts or crushed walnuts adds a delightful crunch, while an extra sprinkle of basil brings a burst of freshness.

This Creamy Courgette & Green Bean Gnocchi is not only delicious but also packed with vitamins, fibre, and healthy fats. It’s a dish that satisfies indulgent cravings while staying true to a healthy, plant-based ethos—a comforting bowl of Italian sunshine in every bite. Buon appetito!

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Creamy Courgette and Green Bean Gnocchi
Author: 
Recipe type: Vegan
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: 4 persons
 
Ingredients
  • 2 tablespoons olive oil
  • (+ extra to serve)
  • 3 courgettes
  • (about 350g / 11 oz) thinly sliced
  • 4 cloves garlic
  • thinly sliced
  • 1 pack green beans
  • (about 200g / 7 oz) trimmed
  • 1 pack gnocchi
  • (500g / 18oz)
  • 200g frozen peas
  • 1 x 400g tin butter beans
  • drained
  • bunch of basil
  • (about 30g / 1 oz) leaves separated but left whole
  • 2 tablespoons coconut yoghurt
  • (optional)
  • 1 lemon
  • zested & juiced
  • pinch of dried red chilli flakes
  • (optional)
  • pinch of flaky sea salt & black pepper
Instructions
  1. Warm the olive oil in a large frying pan set over medium–high heat; add the courgettes, garlic and a pinch of salt. Cook for 15–20 minutes, until jammy and golden.
  2. Meanwhile, bring a large saucepan of salted water to the boil, add the green beans and the gnocchi; cook for 3–4 minutes until tender, adding the peas for the final minute. Drain and set aside.
  3. Once the courgettes are cooked, set the heat to low; then tip the green beans and gnocchi into the frying pan. Add the butter beans, basil, coconut yoghurt (if using), lemon juice, chilli flakes (if using), a generous pinch of salt and plenty of black pepper; stir until combined.
  4. Divide the gnocchi between bowls, scatter over the lemon zest and drizzle generously with olive oil.

 

Winter Root Vegetables with Preserved Lemon Yoghurt

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This comforting winter dish celebrates the humble root vegetables of the season, bringing together their earthy sweetness with a tangy, creamy preserved lemon yoghurt for a perfect balance of flavors.

A medley of roasted root vegetables—carrots, parsnips, turnips, and golden beets—are the stars of this dish. Tossed in olive oil, smoked paprika, and thyme, they’re roasted until caramelized and tender. Their natural sweetness is intensified, complemented by a subtle smokiness and herbaceous aroma.

To add layers of texture, crispy chickpeas seasoned with cumin and coriander are scattered across the dish. These add a delightful crunch, alongside toasted seeds—like pumpkin and sesame—that lend nutty undertones.

The preserved lemon yoghurt ties it all together. Made with a plant-based yoghurt, the preserved lemons add a unique punch of salty, citrusy brightness that cuts through the richness of the roasted vegetables. To prepare, finely chop the preserved lemon and stir it into creamy vegan yoghurt with a touch of garlic, fresh dill, and a drizzle of olive oil.

Serve this dish warm, garnished with a sprinkling of fresh parsley or mint for color and freshness. Pair it with crusty sourdough bread or a grain like quinoa to turn it into a hearty meal.

Perfect for chilly evenings, this dish is not just filling but also nourishing. The combination of warm, roasted flavors with the vibrant zing of the preserved lemon yoghurt creates a delightful contrast, making it a memorable addition to any winter menu.

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Winter Root Vegetables with Preserved Lemon Yoghurt
Author: 
Recipe type: Vegan
Cuisine: British
Prep time: 
Cook time: 
Total time: 
Serves: 4 persons
 
Ingredients
  • 1 pumpkin or squash
(about 800g / 1 ¾ lb) cut into 2cm wedges
  • 3 beetroot
(about 400g) peeled & quartered
  • ½ celeriac
(about 400g / 14 oz) peeled & cut into 2cm chunks
  • 2 fennel bulbs
cut lengthways into eighths & fronds reserved
  • 2 sprigs rosemary
leaves picked
  • 2 tablespoons olive oil
  • large handful of soft herbs
(about 50g / 1.8 oz) roughly chopped (coriander & parsley work well)
  • pinch of flaky sea salt & black pepper
  • FOR THE PRESERVED LEMON YOGHURT
  • 1 tub coconut yoghurt
(about 250g / 9 oz)
  • 1 bulb garlic
  • 1 preserved lemon
seeds removed & finely chopped

Instructions
  1. Preheat the oven to 180°C fan / 390°F. Place the squash, beetroot, celeriac, fennel and rosemary on a large baking tray. Drizzle with olive oil and season generously.
  2. Slice off the top of the garlic bulb, wrap tightly in foil and pop it in the corner of the tray.
  3. Pace the tray in the oven and cook for 45–50 minutes until tender and deeply golden.
  4. Remove the garlic and mix together with the yoghurt, preserved lemon, a pinch of salt and plenty of black pepper. Transfer to a serving platter and spread out in a large circle
  5. To serve, pile the roasted veg on top of the yoghurt, along with any oil from the tray (this will be full of flavour). Scatter over the herbs and add a pinch of sea salt flakes.

 

Foraging For Wild Mushrooms and their Health Benefits

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Wild mushroom foraging is the practice of gathering mushrooms from natural habitats like forests, meadows, and woodlands. It offers a deep connection with nature and a chance to discover unique, flavorful varieties that aren’t available in stores. Foraging encourages physical activity, mindfulness, and a deeper appreciation for ecosystems, as identifying safe, edible species requires keen observation and knowledge.

Eating wild mushrooms comes with numerous nutritional benefits. They are rich in vitamins (like B vitamins and vitamin D), minerals (including potassium, zinc, and selenium), and antioxidants that support immune function and overall health. Wild varieties, such as chanterelles, morels, and porcini, often contain higher concentrations of these nutrients compared to their cultivated counterparts. Additionally, they are low in calories and high in fiber, promoting digestive health.

Beyond their nutritional value, wild mushrooms add unique textures and complex flavors to dishes, from earthy and nutty to subtly fruity. Their rich umami quality can elevate the taste profile of soups, sauces, and sautés. However, it’s crucial to forage responsibly, ensuring correct identification to avoid toxic varieties. For those who practice safety and respect for the environment, wild mushroom foraging can be a rewarding, delicious way to connect with nature.

Nettle Pasta

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So today I thought I would give my body a real boost from nature. So I decided to collect and make some nettle pasta for dinner tonight. Didn’t have to walk far as my local church yard is full of fresh nettles and as they are seen as a weed I just knew the vicar would be happy for me to remove a bag full or two. Here are the benefits of eating nettles. Also another great benefit is in your pocket. A bag of 00 pasta costs around £1.25 and you only need about 20p worth of that flour to make this meal. Everything else is absolutely free. In todays cost of living crisis that makes this meal a real bargain.

Eating nettles offers several health benefits, as they are a nutrient-dense plant with a long history of use in traditional medicine. Here are some of the key benefits:

  1. Rich in Nutrients: Nettles are packed with vitamins (A, C, K, and several B vitamins), minerals (iron, calcium, magnesium, and potassium), and antioxidants. They also contain essential amino acids and are a good source of protein for a plant.
  2. Anti-inflammatory Properties: Nettles have been traditionally used to reduce inflammation. They contain compounds like polyphenols and flavonoids, which help in managing inflammatory conditions like arthritis.
  3. Allergy Relief: Nettles have natural antihistamine properties, which can help alleviate symptoms of hay fever and other allergic reactions. They work by inhibiting the production of histamine, a compound responsible for allergic symptoms.
  4. Supports Digestive Health: Nettles are a natural diuretic and have been used to relieve water retention and improve kidney function. They also support healthy digestion by acting as a mild laxative.
  5. Boosts Immune System: The high vitamin C and iron content in nettles can boost the immune system, helping to fight off infections and prevent anemia.
  6. Promotes Skin Health: Nettles are often used in skincare for their anti-inflammatory and antioxidant properties, which can help treat conditions like eczema and acne. They also promote healthy hair and scalp when used topically.
  7. May Support Cardiovascular Health: Nettles have been shown to lower blood pressure and improve circulation, thanks to their diuretic properties and ability to reduce inflammation. This can contribute to overall heart health.
  8. Helps with Pain Management: Nettles have been traditionally used to relieve pain, especially joint and muscle pain, through both ingestion and topical application.
  9. Blood Sugar Regulation: Some studies suggest that nettles may help regulate blood sugar levels, making them beneficial for managing diabetes.
  10. Detoxification: Nettles help detoxify the body by promoting the elimination of toxins through the kidneys. Their high chlorophyll content supports liver function and overall detoxification.

To enjoy these benefits, nettles can be consumed as a tea, in soups, as a vegetable (similar to spinach), or in supplement form. It’s important to cook or process nettles before eating to neutralize the stinging hairs on the leaves and stems.

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Nettle Pasta
Author: 
Recipe type: Foraged Vegan Food
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 300g 00 grade pasta flour (or plain flour if all you have!)
  • A medium sized basket full (around half a carrier bag’s worth) of young nestle tops.
Instructions
  1. Bring a pot of salted water to the boil, grab the nettles with tongs or a pair of scissors and put them into the boiling water. Stir around and boil for 1 to 3 minutes, then turn off the heat and leave them to steep for ten minutes more.
  2. Pour the mixture into a blender and puree.
  3. Run this mixture through a sieve, removing any of the thick stems which may not have whizzed up in the blender. Squeeze out the pulp into the bowl, so you don’t waste a drop!
  4. Put the flour in a large bowl and make a well in the center. Add the nettle puree and gradually incorporate it into the flour until you get a shaggy mass. If it’s too stiff add a little more of the nettle water. Start folding the dough over itself until it comes together, then begin kneading. You don’t want to over knead/work the dough – a couple of minutes is plenty.
  5. Cover the dough with a thin film of olive oil and wrap in a beeswax cloth or damp tea towel. Let it sit for an hour minimum (although I like to leave mine overnight to mature the flavour).
  6. Cut off a piece of the dough and roll it out until its really thin on a lightly floured chopping board.
  7. Once you have your sheet of pasta, you can cut it into lengths using a sharpe knife or my favourite tool for making pasta – a pizza roller!
  8. Lay each pasta length/noodle over a rolling pin resting on top of a mixing bowl – or the back on a wooden chair.
  9. Boil in lots of salty water until they float, and then for another minute or two.
  10. Once all noodles have cooked, served with a splash of olive or walnut oil and a generous grating of cheese (I like parmesan – but you could go with a cheddar or vegan cheese).

 

 

Wild Garlic Pesto

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It’s getting around to my favourite time of the year when there is so much free food to forage for. I love making recipes with wild garlic and walking in woods where there is a huge abundance of it at this time of year. The heady smell in the early morning is intoxicating. I took this shot on a walk through a wood near Butler Hill in Hampshire in the heart of the Southdowns National Park not long after dawn. I have yet to come across anywhere else where the wild garlic is so proliferous. I always like to leave plenty behind for others to forage and to not destroy the crop and so damage it for next years growth but there is absolutely no problem with that here as you can see by the image. It’s absolutely everywhere. What a find!

Wild garlic boasts a nutritional value rich in vitamins A and C, calcium, iron, phosphorus, and copper. It also contains organosulphur compounds, phenolic compounds, steroidal glycosides, lectins, and a variety of essential amino acids, contributing to its garlic nutritional value.

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Wild Garlic Pesto
Author: 
Recipe type: Foraged
Cuisine: Mediterranean
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 150g wild garlic leaves or young nettles, or a mixture (foraged – see tip)
  • 50g parmesan or vegetarian alternative, finely grated
  • 1 garlic clove, finely chopped
  • ½ lemon, zested and a few squeezes of juice
  • 50g pine nuts, toasted
  • 150ml rapeseed oil
Instructions
  1. STEP 1
  2. Rinse and roughly chop the wild garlic leaves.
  3. STEP 2
  4. Blitz the wild garlic leaves, parmesan, garlic, lemon zest and pine nuts to a rough paste in a food processor. Season, and with the motor running slowly, add almost all the oil. Taste, season and add a few squeezes of lemon juice.
  5. STEP 3
  6. Transfer the pesto to a clean jar and top with the remaining oil. Will keep in the fridge for two weeks.

 

BAKED RIGATONI with AUBERGINE & MOZZARELLA

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Well what happend to summer? The jet stream seems to have moved and it’s now positively autumnal at times. So what better way to warm up than with my baked rigatoni with aubergine and mozzarella.

Iv’e been wondering where the sun has gone for a few weeks now as it is needed to ripen all the wonderful blackberries, blueberries and raspberries that grow wild around here and I am looking forward to foraging a few of them to make this seasons blackberry vodka. Then I have plans for some fresh raspberry jam which is just one of my favorite flavor’s of all time. It always reminds me of my childhood in Scotland and eating as many raspberries as I put in the pot from days out foraging. They were so juicy and tart, delicious.

 

 

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BAKED RIGATONI with AUBERGINE & MOZZARELLA
Author: 
Recipe type: main course
Cuisine: Italian
Prep time: 
Cook time: 
Total time: 
Serves: 6 Persons
 
Ingredients
  • 1¼kg small vine or small plum tomato
  • a sprinkling of golden caster sugar
  • 4 tbsp extra-virgin olive oil, plus extra for drizzling
  • 1 large aubergine(about 450g/1lb)
  • 500g rigatoni
  • 2 garlic cloves, crushed
  • 85g black olive, stoned and chopped
  • 2 good handfuls of basil leaves, plus extra for serving
  • 450g buffalo mozzarella
  • 50g parmesan, freshly grated, plus extra for serving
Instructions
  1. Preheat the oven to fan 140C/conventional 160C/gas 3. Halve the tomatoes through their equator, rather than their core. Stand them cut-side up on a shallow baking tray (I use a nonstick Swiss roll tin). Scatter a little salt, pepper and sugar over the cut surfaces and drizzle with extra virgin olive oil. Roast for 45 minutes.
  2. Meanwhile, slice the aubergine into rounds, brush both sides with oil and spread out in one layer on another tray. After the tomatoes have been roasting for 45 minutes, put the aubergines in with them and roast for another 45 minutes.
  3. Towards the end of the time, cook the pasta in plenty of gently boiling well-salted water until nearly al dente – it should be undercooked because it finishes off in the oven. Drain well and tip into a large bowl. Have ready 4 tbsp of extra virgin olive oil mixed with the crushed garlic and chopped olives. Toss the oil mixture through the pasta and turn half of it into a 2-21⁄2 litre ovenproof dish.
  4. Remove the tomatoes and aubergines from the oven. (You can prepare them up to 24 hours ahead.)
  5. Turn up the oven to fan 180C/conventional 200C/gas 6. Scatter half the tomatoes and their juices over the pasta in the dish. Roughly tear the basil leaves and scatter on top. Drain the mozzarella, pat dry with kitchen paper, then slice very thinly. Lay two-thirds of the slices over the tomatoes. Grind black pepper over, and scatter over the aubergine. Add the rest of the pasta, top with the remaining tomatoes and mozzarella and then the parmesan. (Can be made up to here 3-4 hours in advance). Bake for 20-25 minutes, until piping hot and the top is extra crusty. Serve hot with a sprinkle of basil and extra parmesan.