Tag Archives: Avocado

Mexican Partayy

Hey! So it was my birthday last week and in pure cookandcontemplate style I had a massive Mexican make-your-own chicken burrito buffet. Here are the recipes making up the meal – just add all to a wrap with some tortilla chips on the side and you have got yourself a fiesta!

Spiced chicken:

Serves 8

INGREDIENTS:

  • 8 chicken breasts, chopped
  • 1 tbsp olive oil
  • 3 tsp ground cumin
  • 3 tsp ground coriander
  • 3 tsp mild chilli powder

METHOD:

  1. Preheat the oven to 220/8.
  2. Mix the olive oil and spices with the chicken and a good pinch of salt and pepper.
  3. Cook for 25-30 minutes, or until white all the way through.
  4. Serve and enjoy!

NUTRITION:

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Tomato Mexican-style rice:

Serves 8

INGREDIENTS:

  • 500g wholegrain rice
  • 2x 400g cans of chopped tomatoes
  • 2 tsp ground cumin
  • 2 tsp smoked paprika
  • 1 tsp dried coriander
  • 3 garlic cloves
  • 3 white onions
  • 1 tsp olive oil

METHOD:

  1. Heat the olive oil in a large pan on a medium-high heat.
  2. Add the onion and sauté for 5 minutes, or until transparent. Add the garlic and cook for a further 2 minutes.
  3. Add the tomatoes, rice and spices and reduce to a low heat.
  4. Cook for 15-20 minutes, adding hot water if needed, or until the rice is soft and has absorbed all liquid.
  5. Season and serve!

NUTRITION:

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Homemade guacamole:

Serves 8

INGREDIENTS:

  • 1 white onion
  • 4 garlic cloves, diced
  • bunch of coriander, chopped
  • 3 avocados
  • juice of 1 lime

METHOD:

  1. Mash the avocados with the other ingredients and season.
  2. Serve and enjoy!

NUTRITION:

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Corn salsa salad:

Serves 8

INGREDIENTS:

  • 2x 326g can sweetcorn, drained
  • 200g tomatoes, chopped
  • 3 spring onions, chopped
  • 1 bunch coriander, chopped
  • 2 limes, zest and juice
  • 1/2 green chilli, chopped and deseeded

METHOD:

  1. Add all the ingredients into a serving dish and mix – leave to marinate in the lime juice for 30minutes in the fridge if you have time.
  2. Season and enjoy!

NUTRITION:

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Curtido (Mexican coleslaw):

Serves 8

INGREDIENTS:

  • 1 white cabbage, shredded
  • 1 red onion, sliced
  • 2 carrots, sliced
  • bunch of coriander, chopped

METHOD:

  1. Mix all ingredients in a serving dish with a pinch of salt.
  2. Serve and enjoy!

NUTRITION:

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Quick and Easy Egg Noodle Salad

Need a pack up lunch idea, meal-prep, or just have a busy schedule and need a quick and easy meal to fuel your day? Look no further, this veggie noodle bowl is perfect!

Serves 1

INGREDIENTS:

  • 1 boiled egg
  • Handful of spinach
  • 1 large tomato, chopped
  • Half an avocado, chopped
  • 50g dried egg noodles (1 nest)
  • 1 tbsp reduces-salt soy sauce

METHOD:

  1. Boil the egg noodles as per packet instructions
  2. Toss all ingredients together
  3. Enjoy!

NUTRITION

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.

Noodles – A good carbohydrate base to keep you fuller for longer, and relatively low in calories.

Avocado – High in unsaturated (good) fats and relatively low in saturates (bad).

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.

Spinach – An excellent source of vitamin K for cell signalling and to aid calcium absorption, and magnesium for nerve transmission and heart function.

Mackerel Tacos

This dish is super cheap, can be made in a microwave, and provides you with omega-3 fatty acids.

Serves 2

INGREDIENTS:

  • 1 tin of mackerel (I used Tesco in spicy tomato sauce)
  • 2 large wraps
  • 1 pepper, chopped
  • 1 avocado, mashed
  • 1 tin sweetcorn
  • Handful of cherry tomatoes

METHOD:

  1. Put tinned mackerel in microwaveable bowl and heat for 2-3minutes, taking out and turning over every minutes.
  2. Repeat with the sweetcorn until hot.
  3. Put wraps in a deep microwaveable dish and make into taco shapes, they should stay like this if the dish is deep enough, and heat for 2 minutes.
  4. Make up the tacos, serve with coleslaw or salsa if wanted.
  5. Enjoy!

NUTRITION

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Mackerel – High in omega-3 unsaturated fatty acids, which are essential as the body cannot reproduce them, and proteins.

Wraps – A thin carbohydrate base, super yummy and full of fibre for digestion and high satiety levels if wholemeal.

Avocado – High in unsaturated (good) fats and relatively low in saturates (bad).

Sweetcorn – High in vitamin B1 and B5 for release of energy from respiration, and vitamin C for protein and neurotransmitter 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.

Homemade Fish and Chips (with Avocado Dip!)

RIGHT! So I crave fish and chips from my local chippy all the time! However this healthier version satisfies these wants and needs, and provides me with LOADSA different essential nutrients.

INGREDIENTS

  • 240g white fish, cut into ‘fingers’.
  • 55g breadcrumbs
  • 1 bunch of fresh parsley
  • 1 bunch of fresh coriander
  • 1 egg
  • 20g flour
  • zest of 1 lemon
  • 1 large avocado
  • Juice of 1 lime
  • 100g greek yoghurt
  • 1 tbsp olive oil
  • 2 sweet potatoes, chopped into wedges
  • 1 tbsp dried rosemary
  • 120g frozen peas

METHOD

  1. Preheat the oven to 8/230
  2. Combine the sweet potato wedges with the olive oil, salt, pepper and dried rosemary and roast for 30 minutes.
  3. Mix the breadcrumbs, lemon zest, salt, pepper and parsley.
  4. Put the flour in one bowl, eggs in another, and breadcrumb mix in another.
  5. Heat a little oil in a frying pan, and leave at a medium heat.
  6. Coat each fish strip in flour, then egg, then breadcrumb mix and fry until the outsides have gone golden and the fish is cooked through (this should take around 15 minutes).
  7. Whilst the fish fingers are cooking, blend together the avocado, greek yoghurt, lime juice, coriander, salt and pepper.
  8. Serve up and enjoy!

NUTRITION

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Fish – white fish is low-fat and calorie when consumed on its own or in a homemade crumb. It is also a good source of protein and the vitamins B6 and B12, which help to utilise carbohydrates for energy and are involved in respiration.

Avocado – containing SO MUCH healthy fat (monounsaturated and polyunsaturated) it is perfect for helping you maintain your energy through long days.

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.

Yoghurt – low in fat, and plain so not containing any added sugar, this food not only makes the dip taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintanence.

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