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Recipes

Here are some of my favourite easy to make nutritious recipes I thought I’d share with you. Please note this is not designed as a meal plan, enjoy these recipes as part of a balanced healthy diet.

Breakfast and brunch

healthy recipe, nutrition,wellbeing,lifestyle.                                                 Easy homemade granola

Servings : 12
Prep time : 5 mins
Baking time : 25 mins

 

Ingredients:

2 cups oats

1/2 cup pecans
1/2 cup almonds
1/4 cup any dried fruit

1/4 cup coconut oil

1/4 cup honey/maple syrup/ vegan alternative

1/2 tsp vanilla extract

2 tsp cinnamon 

1/2 tsp sea salt

Method:

Pre heat the oven to 150c/300f and place a baking sheet on a large baking tray. Chop nuts into small pieces and combine with other dry ingredients. Melt coconut oil in a saucepan over a low heat. Stir in honey and vanilla extract. Combine wet and dry ingredients together. Once thoroughly combined. Spread contents over the baking tray. Bake for 25 minutes. Let it cool completely before storing in a clean air tight container for up to two weeks. 

Enjoy your granola with your favourite milk or yoghurt. You can also sprinkle a handful of seeds or add some fresh fruit to make it extra delicious. 

 

recipe healthy, wellbeing, subscription  Grilled fig and goats cheese toast 

Serves 4 slices
prep time : 5 minutes

Cooking time 5 minutes

Ingredients:

2 rip figs
1 packet of goats cheese

4 slices of bread of your choice ( I like a nice rye bread)

Balsamic vinegar to dress

 

Method: 
Preheat the grill function of your oven to a medium heat. If your bread is not pre sliced, slice it thick enough to fit inside your toaster. Lightly toast the bread so it has alight crunch but not so its full toasted. Spread the goats cheese over the bread to your liking. Slice the figs and place on top of the goats cheese. Place slices of toast under the grill for about 10 minutes. Taking them out once the cheese is melting nicely. Drizzle with balsamic vinegar and enjoy.

 

Lunch

Chicken pear and walnut salad

 

Serves 2

Prep time 10 minutes
Ingredients
Red leaf lettuce

Baby gem lettuce

Cooked chicken strips

Shelled walnuts
1 pear

2 celery sticks

1 handful of rocket/ arugula 

honey and mustard dressing (homemade or store brought)

Method:

Roughly chop lettuce into small pieces to your liking. Slice the celery into small slices. Thinly slice the pear to about 2mm thick make sure you remove the stalk, core and any pips if you do not like to eat them. Add in the cooked chicken breats, walnuts and rocket. Mix well and drizzle over the salad dressing to your taste.

Summer tuna salad

 

Serves: 4

Prep time :10 minutes

Ingredients:

2 cans of sustainably sourced tuna in spring water

1 small red onion
1 medium sized carrot
2/3 stalks of spring onion
1/4 yellow bell pepper

1/4 orange bell pepper

2 stalks of celery

handful of frozen sweetcorn

1 can of kidney beans

3 tbsp low fat mayonnaise OR

3 tbsp of greek yoghurt

1/4 lemon juice

Method:

Drain the tuna and place into a large bowl. Peel and grate the carrot into the tuna mix, chop all other vegetables (apart form the lemon) into finely slice small pieces and add to the mix. 
Add the thawed sweetcorn into the mixture. Next, drain and add the kidney beans. 
Then add either mayonnaise of yoghurt and stir well. Squeeze half a lemon into the mix and enjoy on its own, in a pitta bread or on top of a jacket potato.

 

 

Roasted sweet potato, broccoli quinoa salad

4 lunch portions

prep time 10 minutes

Baking time: 35 minutes

Ingredients

1 cup of quinoa

1/2 broccoli

1 medium sweet potato

1 can of chickpeas

2 handfuls of kale

1/2 tbsp apple sider vinegar

Juice of one lemon

3 tbsp olive oil

75g feta cheese (optional)

pomegranate seeds (optional)

crushed chilli flakes to season

Method:

Preheat the oven to 180c. Place quinoa in a saucepan, cover with water and bring to the boil. Once boiling, turn down the heat and bring to a gentle simmer. In the meantime chop broccoli and sweet potato into small pieces about 1cm cubed. Drizzle with olive oil and roast for 20 minutes. Check checking quinoa and stirring until the water has evaporated. Remove broccoli and potato and add in chick peas and the kale, mix through to ensure they are covered in oil. Roast again for another 15 minutes. Remove from the oven and let it cool down. To make the dressing add the vinegar, lemon juice and 3 tbsps of olive oil together and stir well, add in seasoning S+P and crushed chilli flakes. Then, drain away any remaining water from the quinoa and let it rest in a large bowl. Add in the roast vegetables, pour the dressing all over and stir well. Add the feta cheese and pomegranate seeds here if you wish and serve.

 

 

Dinner

Mediterranean Fish Stew

 

Serves 4

Prep 20 minutes

Cooking time 1 hour

Ingredients

2 boneless fillets of any white fish

100 g of peeled king prawns (raw)

100g calamari (non battered)

75g of cooked and shelled muscles

1 can of chopped tomato

150ml  fish stock 

slug of white wine

3 garlic cloves

1 large white onion

1 medium potato

50 g green beans/runner beans

handful of chopped olives

salt and pepper

paprika spice

Fresh cilantro to serve

olive oil

1 lemon

 

Method: 

In a large non stick pan, heat a drop of olive oil. Peel and chop onoin and garlic and lightly simmer, do not let it burn. Add in the fish and seafood and cook through for 5 minutes, stirring regularly. Add in the fish stock and bring the the boil. boil for 2 minutes then lower the heat to a gentle simmer. Peel and chop the potato into small cubes, then add to the mixture. Pour in the can of tomatoes and a slug of white wine. Season lightly and cover the pan. Let it simmer for 20 minutes. Remove the lid and stir the stew through, add in the green beans and top up with water if desired. Add 1 tsp of paprika seasoning and add the olives. Cover and simmer for another 20 minutes. Serve with crusty bread and a wedge of lemon and a sprinkle of fresh cilantro.

 

 

Lentil Shepherd’s Pie

Serves 6-8

Cook time 40-50 minutes

Ingredients

2 onions

2 carrots

200g button mushrooms

4 garlic cloves

100g chopped kale

1 tin of chopped tomatoes

2x tins of lentils

700g potato

3tbsp butter

1 tbsp olive oil

2 tbsp gravy granules (beef or vg)

salt and pepper

Method:

Preheat the oven to 200c. Peel and chop the potatoes and place into a large saucepan. Cover with water and bring the the boil until the potatoes are soft. Meanwhile, peel and chop onions and garlic and carrots. In a large pan, heat some oil and lightly fry the vegetables. Add in the button mushrooms. Then, stir in the tin of tomatoes. Next, add the lentils and bring to the boil for 5 minutes. Then gently turn the heat down as you add in the gravy granules and seasoning. 
Transfer the mix to a large pie dish. Return to your potatoes and mash in 3 tbsps of butter. Spread the potato evently over the lentil mixture. Rake a fork along the potato and drizzle with olive oil (this will make the potato go nice and crispy once backed). Bake in the oven for a further 20 minutes or until golden. 

 

Spicy Thai chicken rice bowl

Serves: 4

Cook time: 45 minutes

Ingredients:

For the sauce:

1tbps thai red curry paste

1/2 cup creamy peanut butter

3 tbsp soy sauce

3 tbsp water

2 tbsp rice vinegar 

1 tsp sesame oil ( vegetable oil)

1 tsp fresh ginger

 

For the bowl:

1 cup brown rice

2 chicken breasts

2 carrots

2 cloves of garlic

1 red bell pepper

1/2 red cabbage

scallions /spring onions

handful of unsalted peanuts to garnish

Thai basil

2 tbsp coconut oil

Method:

Place all the ingredients for the sauce into a blender and wiz up into a paste and set aside. In a saucepan bring the rice to a boil, simmer then set aside. Meanwhile, thinly slice the chicken breasts, carrots, peppers and cabbage. In a separate pan  heat some coconut oil on a medium heat. Cook the crushed garlic and chicken breasts until cooked through, add in the bell peppers until they soften. Season with salt and pepper and cayenne pepper. To serve add the rice to the chicken, along with sliced carrots and cabbage (raw) and sliced scallions.  Add the sauce and mix well. To serve add a handful of chopped peanuts and some fresh Thai Basil.

 

 

 

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