Tag Archives: Bread

Mini Pork Burgers 3 Ways

ITS NATIONAL BURGER DAY! Get ready Britain because I am switching up the traditional beef patty. Using pork instead and three crazy but creative topping ideas – brie and bacon; pineapple and peanut butter; chorizo and manchego – these treats are perfect as a party appetiser or can be sized up and enjoyed on a typical rainy British summer day.

Makes 6 mini burgers

INGREDIENTS:

  • 250g lean pork mince
  • 1 tsp paprika
  • 1 tsp cumin
  • 1/2 tsp mild chilli powder
  • 6 mini burger buns, halved
  • 1 buffalo tomato, sliced lengthways
  • handful of rocket
  • skewers for serving
  • 1 tsp olive oil

METHOD:

  1. Add the pork mince and spices to a large mixing bowl. Wet your hands and form into 6 equally sized patties.
  2. Heat the olive oil in a large frying pan on a medium heat, add the patties and cook for 5 minutes per side, or until they are brown all the way through.
  3. Build your burger! This is where you should add any extra toppings that you want.
  4. Enjoy!

NUTRITION:

Per basic burger – mini burger buns must be used (31g bread per bun):

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Pork – 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.

Bread – high in quick-release carbohydrate if white bread is selected, or fibre for digestion if wholemeal is selected.

TOPPINGS:

Brie and bacon:

Add two slices of lean bacon, two slices of brie, and a dollop of cranberry sauce when building your burger!

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

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

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Pineapple and peanut butter:

When frying the patties, add the pineapple to the pan as well and it will heat up and go all crispy! Slather peanut butter to the bun and add the pineapple to the top of the stack.

Pineapple – this sweet fruit is high in thiamin, riboflavin and B6 for energy release.

Peanut butter – peanuts are high in biotin and niacin for energy release, and copper for enzyme function and blood clotting.

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Chorizo and manchego:

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

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

Add two slice of cooked chorizo, a ring of red pepper and two slices of manchego cheese to the stack.

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Super Healthy Banana Bread

Using no fat whatsoever and minimal added sugar, this loaf is transformed into something that can be enjoyed as a healthy carbohydrate! Plus it is only 104kcal per slice!!

Makes 2 loaves (7 slices per loaf) or 1 large loaf (14 slices)

INGREDIENTS:

  • 140g wholewheat flour
  • 100g self-raising flour
  • 1 tsp bicarbonate of soda
  • 1 tsp baking powder
  • 3 overripe bananas (plus one for topping)
  • 3 eggs
  • 150ml fat free plain yoghurt
  • 2 tbsp golden syrup
  • METHOD:
    1. Preheat the oven to 160/4.
      Line 2 baking tins with baking parchment.
      Mix the dry ingredients together.
      In a separate bowl, mush the bananas together, and then mix with the yoghurt, syrup and eggs.
      Combine the wet and dry ingredients.
      Half the extra banana and add to the top (optional), or add any other topping that takes your fancy.
      Bake for 40-45minutes if baking two loaves, or 1hr15-20minutes if only baking one.
      Enjoy warm or store to eat later! It can be frozen if needed.

    NUTRITION:

    Banana – High in potassium for fluid balance and muscle contraction, and containing naturally occurring sugars to keep your energy up for longer!

    Yoghurt – contributing towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

    Wholewheat flour – provides slow-release carbohydrate to keep you going for longer and fibre for good digestion.

    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:

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    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.

    Italian Soda Bread

    ITS SUNNY….. and this means picnics! Do you know what picnics mean? Tear-off sharing bread – so here is an easy recipe for summery Italian soda bread – no time for prooving needed! Super quick, easy and healthy!

    Makes 8 triangles.

    INGREDIENTS:

    • 450g self-raising flour
    • 1 tsp bicarbonate of soda
    • 1 tsp salt
    • 50g oil
    • 225ml milk
    • 1/4 tsp pepper
    • 2 tbsp yoghurt
    • 4-5 sun-dried tomatoes, chopped
    • 125g low-fat mozzarella, chopped
    • 2 tbsp dried basil or a few sprigs of fresh basil, chopped

    METHOD:

    1. Preheat the oven to 180/4
    2. Mix the self-raising flour, bicarbonate of soda and salt in a large bowl.
    3. Make a deep well.
    4. Add the pepper, then yoghurt, then oil to the well. Then slowly pour in 3/4 of the milk.FullSizeRender 3.jpg
    5. Combine the ingredients from the outside in – bring the flour mix round the inside into the wet ingredients with clean hands.FullSizeRender 2.jpg
    6. Add any extra necessary milk until you have a firm dough.
    7. Add the tomatoes, mozzarella and basil and combine with the dough in a kneading-line action (there is no actual need for kneading in this dough, it is just an easy way to combine the ingredients).IMG_2290.jpg
    8. Form into a ball in a floured surface and place on a floured baking tray.
    9. Cut 4-6 long deep slits in the dough – these should be 3/4 deep, so nearly cutting the dough in half.IMG_2293.jpg
    10. Bake for 30-35minutes.
    11. Enjoy!

    NUTRITION

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    One serving = one triangle.

    Pesto Bread Roll-Ups

    Yummy yummy yummy – a picnic tear-off bread roll bunch for enjoying those sunny park lunches!

    INGREDIENTS:

    • 2 tbsp green or red pesto
    • 1 tsp dried yeast
    • 500g bread/ spelt flour
    • 1 tsp salt
    • 50g oil
    • 300ml tepid water

    METHOD:

    1. Sieve flour into a large bowl. Add yeast and salt, and mix with fingers.
    2. Make a deep well in the middle of the dry ingredients.
    3. Put the oil in the well.
    4. Add most of the water to the well.
    5. To combine, mix the flour which is around the oil/water mix into the well – you are combining the ingredients outside in. Add the rest of the water until a firm dough has formed.
    6. On a floured surface, knead the dough for 15 minutes – until it becomes less sticky and more resilient (stretchy not breaking).
    7. Leave somewhere warm in a bowl (covered by greaseproof paper and then a tea towel on top) for 1-2 hours until it doubles in size.
    8. Once proved, roll out into a large thin rectangle – a similar thickness to an Italian pizza base, and spread on the pesto. Other ingredients can be added at this stage – cheese or parma ham is a tasty addition to roll in.
    9. Now it is time to roll – this is done by rolling the longest edge towards the other longest edge so that we get a longer rolled sausage shape at the end (so we have even more rolls!). Start by curling the edge around to start the roll, and slowly tease the dough so it is curling in on itself.IMG_2268.jpg
    10. Cut into 12 equal pieces, and place in a greased tin with space for them to grow.IMG_2277.jpg
    11. Leave somewhere warm (covered by greaseproof paper and then a tea towel on top) for 1-2 hours until the rolls fill the tin.
    12. Heat oven to 180/4, and bake the rolls for 25-30 minutes.
    13. Enjoy!

    NUTRITION

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    Gluten Free Artisan Bread Rolls

    Makes 4 rolls

    INGREDIENTS

    • 190g GF flour
    • 4g dried fast action yeast
    • 1tbsp sugar
    • 1tsp baking powder (make sure this is gluten free – some isn’t)
    • 180ml boiled water
    • Pinch of salt

    METHOD

    1. Preheat the oven to 220/8, put a baking tray in to heat up.
    2. Mix the water, sugar and yeast (check instructions on back of yeast pack as sometimes this step isn’t needed) until the yeast has bubbled which shows it is fresh.
    3. Mix the baking powder, salt and flour together.
    4. Make a well in the middle of the dry ingredients, and slowly pour in the water mix, mixing as it goes along.
    5. This will make a wet dough, kind of like paper mâché – scrape it off to form a rough ball and leave for 30minutes in a warm dry place.
    6. Split the dough into four, and place each ball on a surface and cover in flour.
    7. Place them on baking parchment on the preheated tray, and cut two slits across the make a cross.
    8. Bake for 15-20minutes until they sound hollow when tapped.
    9. Leave to cool – as they are gluten free they will be tacky when hot.
    10. Enjoy!

    NUTRITION

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