Category Archives: Tea

Moroccan Chicken and Date Couscous

A fragrant tea or easy pack up lunch, this Moroccan style chicken uses dates to give it a sweet kick and is super high in protein!

INGREDIENTS:

  • 40g couscous
  • 1 brown onion, chopped
  • 2 chicken thighs
  • 5 dates
  • 1 clove garlic, diced
  • 1 tsp cumin
  • 1 tsp cinnamon
  • 120ml boiling water or chicken stock
  • 1 tsp olive oil
  • Bunch of parsley, to top
  • METHOD:
    1. Preheat the oven to 220/8.
      Heat the olive oil on a medium-high heat and brown the chicken thighs for 4-5 minutes, or until crispy.
      Remove and add to a roasting tin, along with the dry couscous.
      In the same pan that has just cooked the chicken, reduce the heat and soften the onion and garlic for 5minutes.
      Add the dates, cumin, cinnamon and stock to the onion mix, and bring to the boil.
      Mix the dates and stock to the dried couscous and chicken in the roasting tin, and cover with tin foil.
      Bake for 25- 30 minutes.
      Serve with parsley and enjoy!

    NUTRITION:

    Chicken – a good source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Couscous – high in protein (5g per portion) and providing a good base for this dish.

    Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

    Dates – a good source of carbohydrate and high in calcium for bone strength.

    Goats Cheese, Butternut Squash and Caramelised Onion Pizza Naans

    INGREDIENTS:

    • 2 plain naan breads
    • 1/2 cooked butternut squash, cut into cubes
    • 60g soft goats cheese
    • 2 red onions, sliced
    • 1 tbsp balsamic vinegar
    • 1 tsp olive oil
    • 5 tbsp tomato paste

    METHOD:

    1. Preheat the oven to 220/8
    2. Heat the olive oil in a pan on a low heat and add the onion. Cook for around 10minutes, until softened and then add the balsamic vinegar and cook for a further 10minutes.
    3. Top the naan with the tomato paste, then the squash, goats cheese and balsamic vinegar.
    4. Cook for 10minutes in the oven, or until the cheese has melted and gone slightly crispy.
    5. Enjoy!

    NUTRITION:

    Screen Shot 2018-07-22 at 10.27.00.png

    Butternut squash – despite the large natural sugar content, squash provides LOADS OF B vitamins, which have functions in energy release in respiration, and is massively high in potassium which maintains fluid and electrolyte balance.

    Goats cheese – even though it has a relatively high fat content, cheese is high in calcium for bone strength and stability.

    Onion – High in vitamin C for immune function, folic acid for DNA synthesis, and fibre for digestion.

    Peppery Tuna Pasta bake

    Providing 3 of your 5 a day, and so many vitamins like A, B3, B6, C and minerals like selenium, phosphorus, folate, potassium and calcium, this dish is perfect for a super healthy dinner!

    Serves 2

    INGREDIENTS:

    • 2 cans tuna in brine, drained
    • 160g wholewheat dried pasta
    • 1 can chopped tomatoes
    • 1 green pepper, chopped
    • 1 yellow pepper, chopped
    • 1 tsp dried oregano
    • 1 tsp dried basil
    • 1 sprig fresh parsley
    • 2 onions, chopped
    • 2 cloves of garlic, diced
    • 1 tsp olive oil
    • 60g 30% fat lighter cheddar, grated

    METHOD:

    1. Preheat the oven to 220/8.
    2. Boil some water in a pan and cook the pasta as per packet instructions.
    3. Meanwhile, heat the olive oil in a pan on a medium heat and sauté the onion for 2-3minutes until nearly softened.
    4. Add the garlic and the pepper to the pan and cook for a further 2 minutes.
    5. Add the chopped tomatoes, herbs, tuna and cooked pasta, and heat through.
    6. Move the pasta mix to a heatproof dish and top with cheese.
    7. Cook until the cheese has melted and is browning, top with parsley, and then serve.
    8. Enjoy!

    NUTRITION:

    Screen Shot 2018-07-16 at 15.11.27.png

    Tuna – high in protein and low in fat, tuna also provides selenium for immune function, vitamin B3 for energy utilisation, and phosphorus for bone structure and energy storage.

    Wholewheat pasta – high in carbohydrate and low in fat this base will keep you full, providing fibre for digestion and energy for those long working days!

    Pepper – high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

    Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

    Cheddar – Despite the relatively high fat content, cheese is high in calcium for bone strength and stability.

    Tuna Sweet Potato Jackets

    Tuna and sweet potato? Although an odd combo, it is delicious! This easy-to-make tea only needs the sweet potato to be bake and the tuna ‘mayo’ to be made and voilà! Yummy tea…

    Serves 2

    INGREDIENTS:

    • 1 large sweet potato, halved
    • 2 cans tuna in brine
    • 4 tbsp fat free greek yoghurt, plus more for topping
    • 1 tsp dijon mustard
    • 2 handfuls of spinach
    • 1/2 red pepper, chopped
    • 1/2 yellow pepper, chopped
    • 1 spring onion, sliced
    • 1 tbsp olive oil
    • Seasoning

    METHOD:

    1. Preheat the oven to 220/8.
    2. Pierce the sweet potato halves, and rub with the olive oil and seasoning. Cook for 40minutes.
    3. Meanwhile, drain the tuna cans and combine with the greek yoghurt and mustard.
    4. Make the salad by mixing the pepper, onion and spinach.
    5. Top the cooked sweet potato with tuna and a dollop of greek yoghurt, serve with the salad.
    6. Enjoy!

    NUTRITION:

    Screen Shot 2018-07-14 at 16.17.33.png

    Sweet potato – one of your 5-a-day, and a useful source for many vitamins and minerals including: retinol needed for vision, growth, immune function and is a key antioxidant; thiamin for energy production; and vitamin C for protein and neurotransmitter synthesis, detoxification and acts as an antioxidant.

    Tuna – high in protein and low in fat, tuna also provides selenium for immune function, vitamin B3 for energy utilisation, and phosphorus for bone structure and energy storage.

    Spinach – providing vitamin K for cell signalling and vitamin A for eye function, as well as fibre for digestion.

    Pepper – high in vitamin A and C, but also B6 to release energy and folate which helps DNA synthesis.

    Greek yoghurt –  this mayo alternative not only makes the tuna taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

    Zingy Lemon Mackerel Risotto

    Stuck for tea ideas tonight? This refreshing summery recipe is perfect! Easy to make but very impressive, especially if cooking for lots of people (and also super cheap)!

    Serves 2

    INGREDIENTS:

    • 140g dried risotto rice
    • 1 pint vegetable stock or water
    • 2 white onions, chopped
    • 3 cloves garlic, diced
    • 2 cans mackerel in sunflower oil
    • Juice and zest of 1 lemon
    • 100g frozen peas
    • 150g green beans, chopped
    • 1 tsp olive oil

    METHOD:

    1. Heat the olive oil in a frying pan and add the onions, cook until just softened, for around 4 minutes on a medium heat.
    2. Add the garlic and stir for a further 1 minute.
    3. Add the risotto rice, and keep stirring until the edges of the grains are becoming more translucent.
    4. Add a third of the stock, stir, and reduce the heat so it is simmering.
    5. When the first third of the stock has nearly reduced, add the mackerel and the second third of the stock and stir once more.
    6. Add the lemon juice, zest, frozen peas, and green beans with the final third of stock and cook until the stock has reduced and the rice is soft.
    7. Serve with lemon pieces and season.
    8. Enjoy!

    NUTRITION:

    Screen Shot 2018-07-13 at 16.42.35.png

    Mackerel – High in essential omega-3 and omega-6 fatty acids of which you should be having three times a week, and protein, so is a good choice of fish (and it tastes AMAZING)

    Risotto rice – high in carbohydrate to give you loads of energy to get you through your day!

    Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

    Beef-ey Poached Eggs

    Yummy yummy yummy… a twist on a shaklaka (of which I will be making soon…) and can be eaten for breakfast, tea or dinner!

    Serves 2

    INGREDIENTS:

    • 250g 5% fat minced beef
    • 1 can chopped tomatoes
    • 4 eggs
    • 2 onions, chopped
    • 2 cloves garlic, diced
    • 1 tsp olive oil
    • 140g frozen peas

    METHOD:

    1. Saute the onions for 3-4minutes on a medium heat until soft.
    2. Add the mince beef and turn to a high heat to brown. Then reduce the heat and cook for a further 5minutes.
    3. Add the garlic and mix for 2 minutes.
    4. Add the canned tomatoes and peas, and mix.
    5. Crack the eggs on top of the beef, cover and cook for 4minutes or until the eggs are cooked as wanted.
    6. Enjoy!

    NUTRITION:

    Screen Shot 2018-06-22 at 16.44.09.png

    Beef – High in protein and low in fat, when the lean version is bought. It is also high in vitamin B3, B6 and B12 for energy release in respiration, and iron for protein and neurotransmitter synthesis and immune function.

    Eggs –  Eggs are the most useful protein source as they provide essential amino acids (the building molecules of protein), which are also absorbed most efficiently by the body.

    Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

    Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

    Easy Mediterranean-Style Chicken

    Protein-packed, 3 of your 5-a-day, and perfect paired with crusty bread or sticky rice!

    Serves 3

    INGREDIENTS:

    • 3 chicken thighs and 4 chicken drumsticks
    • 2 courgettes, chopped
    • 1 vine of tomatoes
    • 3 onions, chopped
    • 1/2 bulb garlic
    • 1 tbsp mixed herbs
    • 1 tbsp olive oil
    • Seasoning

    METHOD:

    1. Preheat the oven to 220/8
    2. Mix the vegetables with most of the oil, mixed herbs and seasoning in a baking pan.
    3. Rub the chicken with the remaining oil and herbs, season.
    4. Place the chicken on top of the vegetables.
    5. Bake for 40minutes – the vegetables may need tossing halfway through.

    NUTRITION:

    Screen Shot 2018-06-22 at 16.15.29.png

    Chicken – a good source of protein which is high in the vitamins thiamin, riboflavin and niacin for energy production; and zinc for enzyme function, immune control and protein synthesis.

    Courgette – High in vitamin A for vision, fibre for digestion, and magnesium for chemical reactions in the body and immune function.

    Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

     

    Prawn Pesto Pasta

    Tasty, tasty, tasty… and providing a whopping 3 OF YOUR 5 A DAY, a solid 32 grams of protein, and plenty of vitamins and minerals to improve your health.

    Serves 1

    INGREDIENTS:

    • 75g wholewheat spaghetti
    • 6 cherry tomatoes, halved
    • 5 spears of asparagus
    • 70g frozen peas
    • 1 tbsp basil pesto
    • 2 tbsp fat-free creme fraiche
    • 60g king prawns
    • 1 clove garlic, minced
    • 1 tsp olive oil

    METHOD:

    1. Boil water in a pan and add the pasta, set a timer for 10 minutes – with 4 minutes to go, you will need to add the asparagus tips and the frozen peas.
    2. Meanwhile, heat the olive oil in a pan, add the tomatoes and prawns (you can use either cooked or raw prawns – if cooking from raw just make sure they are pink all the way through when fully cooked) and heat for 3-4 minutes.
    3. Add the garlic to the prawn pan and cook for a further 2 minutes. Remove from heat.
    4. Drain the pasta, asparagus and peas.
    5. Arrange the asparagus on a plate.
    6. Mix in the pesto and creme fraiche into the pasta and peas, and serve on the asparagus. Top with the garlic prawns and tomatoes.
    7. Enjoy!

    NUTRITION:

    Screen Shot 2018-06-15 at 21.46.29.png

    Prawns – high in protein for muscle repair and growth, and low in fat.

    Wholewheat pasta – high in starchy carbs for energy which will keep you going, and fibre to improve digestion.

    Asparagus – high in vitamin A for vision, vitamin B6 for energy release, and folate for DNA synthesis.

    Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

    Peas – providing potassium, vitamin B6 for energy and dietary fibre for bowel moment.

    Creme Fraiche – no fat (as fat-free version is bought), and high in calcium for bone strength.

     

    Clam Chorizo Linguine

    Spanish food fever has hit; being in Barcelona inspired this meat and fish combo. Easy to make but super impressive.

    Serves 2

    INGREDIENTS:

    • 300g clams, washed (tap on hard surface before cooking, if they remain un-open they are safe to eat)
    • 70g chorizo, chopped
    • 4 sprigs parsley, chopped
    • 150g dried linguine
    • 1 tsp olive oil
    • 1 glass rosé wine

    METHOD

    1. Boil the pasta in a pot of salted water for 1minute less than the packet states.
    2. Meanwhile, heat the olive oil in a large pan on a medium-high heat.
    3. Add the chorizo and cook for 3minutes until slightly crispy.
    4. Add the parsley, clams and red wine, stir once, and then cover and simmer for 3-4minutes – the clams are cooked when they ping open.
    5. Uncover, mix in the linguine, and simmer for a further 1 minute so it can absorb all the juices.
    6. Season and serve.
    7. Enjoy!

    NUTRITION:

    Clams – high in protein, low in calorie, and high in the B vitamins for energy release, iron for protein and neurotransmitter synthesis, and magnesium for nerve function

    Chorizo – Although relatively high in fat and salt, this meat is good for adding texture and flavour to meals.

    Pasta – High in carbohydrates for a filling base, and high in fibre if a wholewheat spaghetti is picked.

    Sausage and Bean Filling

    Perfect to pair with a jacket potato or to top pasta with…. or just eat on its own for the ultimate protein hit!

    Serves 4

    INGREDIENTS:

    • 8 reduced-fat sausages, cut in half
    • 400g tomato passata
    • 2 tbsp tomato paste
    • 4 tbsp tomato ketchup
    • 3 tbsp balsamic vinegar
    • 1 clove garlic, diced
    • 2 onions, chopped
    • 8 sliced prosciutto ham
    • 1 tsp smoked paprika
    • 2 cans black eye beans, drained
    • 1 tsp olive oil

    METHOD:

    1. Heat the olive oil in a pan on a high heat.
    2. Add the sausages and brown for 2-3minutes, or until there is no pink showing on the outside of the sausage.
    3. Reduce the heat to medium, add the onions and sauté for 3 minutes until soft.
    4. Add the garlic, beans and prosciutto ham, and cook for a further 3minutes.
    5. Add the tomato purée, ketchup, smoked paprika and vinegar and stir to cook for 2minutes.
    6. Add the tomato passata and heat for 5-7minutes.
    7. Serve with pasta or jacket potato.
    8. Enjoy!

    NUTRITION:

    Sausages and prosciutto ham – High in protein and the B vitamins for carbohydrate and energy utilisation, and mineral phosphorus for bone and protein function.

    Tomatoes – massively high in vitamin C for protein and neurotransmitter synthesis; it also has functions in detoxification and as an antioxidant. It also gives you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

    Beans – high in plant-based protein and fibre for digestion, as well as folate for DNA synthesis and vitamin A for vision