Tag Archives: cumin

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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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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African-Spiced Peach and Pomegranate Chicken

I am stuck in not-so-sunny Cardiff so I thought I would make a summery spiced salad to cheer me up! Using North African flavours, this light and easy meal can be used as a lunch and a tea, and provides a load of vitamins and minerals for health.

INGREDIENTS:

  • 3 chicken thighs
  • 1 tsp cumin
  • 1 tsp paprika
  • 1 tsp cinnamon
  • 1 tsp turmeric
  • 2 tbsp pomegranate seeds
  • 2 peaches, quartered
  • 1 courgette, stripped
  • 3 Brazil nuts, chopped
  • 1 tsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8.
  2. Mix the spices together and put half on the chicken thighs and cook for 10 minutes.
  3. Meanwhile, add the remaining spices to the peaches and add to the oven after the 10 minutes is over. The peaches and chicken thighs should now take a further 20minutes to cook.
  4. When they are nearly done, heat the olive oil in a pan on a medium-high heat. Add the courgette strips and cook until slightly browned.
  5. Plate up the courgette, peaches and chicken thighs, and top with the pomegranate seeds and Brazil nuts.
  6. Enjoy!

NUTRITION:

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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.

Peaches – High in vitamin A for vision, and C for antioxidant and immune function.

Brazil nuts – One of the best sources of selenium which has a massive role in the immune system and in thyroid hormone function.

Pomegranate seeds – Considered a superfood, pomegranate is high in vitamin C for immune function, folate for DNA synthesis, and potassium for fluid balance.

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

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.

    Moroccan-Spiced Chicken One-Pot

    A low-fat, high protein (52.2g per serving) and moderate calorie main meal, perfect for the summer and packing a punch with spices and flavour!

    Serves 1

    INGREDIENTS:

    • 1 chicken breast, cut into chunks
    • 50g dried couscous
    • 1 onion, chopped
    • 1 clove garlic, diced
    • 150ml water or chicken stock
    • 80g cooked peas
    • 1 carrot, thinly sliced
    • 1 tsp ground cumin
    • 1/2 tsp ground coriander
    • 1/2 tsp ground turmeric
    • 1/2 tsp ground cinnamon
    • 1 tsp olive oil
    • 1 bunch fresh mint

    METHOD:

    1. Heat the olive oil on a high heat.
    2. Sear the chicken so there is no pink around the outside, and continue to cook for a further 3 minutes.
    3. Reduce the heat to medium, and add the onions and cook for 5 minutes.
    4. Add the spices, garlic and carrots, and cook for a further 4minutes until the carrots are slightly soft.
    5. Remove from the heat and add the stock or boiled water, the peas and the couscous. Combine well.
    6. Leave for 5 minutes, until the couscous has expanded and is soft and fluffy.
    7. Add fresh mint to serve.
    8. Enjoy!

    NUTRITION

    Screen Shot 2018-05-10 at 13.00.02.png

    YES LADS LOOK AT ALL THAT GREEN!

    Chicken – a low-fat 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 (6g per portion) and providing a good base for this dish.

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

    Carrots – High in retinol for vision, thiamin for energy release from carbohydrates and neurotransmitter synthesis, fibre for digestion, vitamin C for immune and antioxidant function, and potassium.

     

    Vegan Chickpea Bean Burgers

    Is everyone enjoying the sun? These low-calorie vegan burgers are perfect for cooking on a barbecue whilst soaking up all that vitamin D from the sunny days!

    Makes 4-6 burgers.

    INGREDIENTS

    • 1 can of  chickpeas
    • 1 can of kidney beans
    • Zest of 1 lemon
    • 1/2 tsp paprika
    • 1/2 tsp dried coriander
    • 1/2 tsp cumin
    • 1 bunch of fresh coriander
    • A little water
    • 1 tsp olive oil

    METHOD

    1. Combine the chickpeas, kidney beans, lemon zest, dried spices and fresh coriander in a food processor until broken up but still lumpy.
    2. Heat the olive oil in a pan on high heat.
    3. Add a little water if needed, and mould 4-6 patties out of the bean mix.
    4. Fry for 10-15 minutes, or until the outsides are crispy and golden and the insides are hot. Be careful when flipping as this is when the patties are most likely to break.
    5. Serve in breadcakes with salad or with oven chips.
    6. Enjoy!

    NUTRITION

    Typical serving for one patty (if 4 are made):

    Screen Shot 2018-04-22 at 13.54.34.png

    Chickpeas – a plant-based protein source. They are high in iron for oxygen transport, immune and vitamin C function; folate for DNA synthesis and cell production; and dietary fibre for digestion.

    Kidney beans – Another important source of plant-based protein. They are high in dietary fibre for digestion and are a source of iron for oxygen transport whilst containing loads of antioxidants.

    Squash Lentil Dhal

    This vegan meal is high in protein and rich in spices which are all complemented by a sweetness from the butternut squash. Any leftovers can also be reheated or eaten cold for a meal the next day!

    Serves 2

    INGREDIENTS:

    • 150g dried red lentils
    • 400g can chopped tomatoes
    • 600L vegetable stock
    • Half butternut squash, peeled and diced into 2cm cubes
    • 1 onion
    • 1 clove of garlic, diced
    • 1 tsp dried coriander
    • 1 tsp turmeric
    • 1 tsp cumin
    • 1 tsp olive oil
    • 1 bunch of fresh coriander

    METHOD:

    1. Heat the olive oil in a pan, and cook the onions until soft.
    2. Add the garlic, dried coriander, turmeric and cumin and cook for a further 1 minute.
    3. Add the butternut squash and coat in the spice onion mix.
    4. Add the chopped tomatoes and stock, and bring to the boil.
    5. Simmer for 10-15minutes until the squash is just cooked.
    6. Add the lentils (and any extra water if needed) and simmer for a further 10minutes, until the lentils and squash are tender.
    7. Mix in the fresh coriander and season.
    8. Serve with a sprig of coriander on top.
    9. Enjoy!

    NUTRITION:

    Screen Shot 2018-04-19 at 23.02.38.png

    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.

    Lentils – providing a whopping 35g of protein per portion, high for a plant-based protein, lentils give an amazing base for this vegan meal. They are also high in fibre for digestion 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.

    Mexican Bean Burritos

    INGREDIENTS:

    • 2 tbsp salsa
    • 1 can (400g) kidney beans, drained
    • 1 can (400g) black beans, drained
    • 100g wholemeal rice
    • 350ml boiling water
    • 1 tbsp cumin
    • 1 can sweetcorn, drained
    • Wholemeal wraps (or see homemade wrap recipe at bottom)

    METHOD:

    1. Rinse the rice through a sieve until the water runs clear.
    2. Boil rice with water for 15minutes covered.
    3. Mix in salsa and cumin and heat for a further 2minutes.
    4. Add the beans and sweetcorn, and heat for 5minutes or until the beans are fully cooked through.
    5. Serve with wraps and any spare salsa/ guac.
    6. Enjoy!

    NUTRITION

    Screen Shot 2018-04-19 at 16.41.41.png

    Beans – Both black and kidney beans are an important source of plant-based protein, providing over 30g per portion. They are also high in dietary fibre for digestion. Kidney beans are a good source of iron for oxygen transport, and they contain loads of antioxidants.

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

    Cumin – Surprisingly, cumin is high in fibre for digestion and iron for oxygen transport.

    Salsa – primarily made of tomatoes, which are massively high in vitamin C for protein and neurotransmitter synthesis; they also have functions in detoxification and as antioxidants. They also give you vitamin A for vision and immune function, and potassium for fluid balance and muscle contraction.

    Wraps and rice, if wholemeal,  provide dietary fibre for digestion.

    HOMEMADE WRAP RECIPE

    Makes 1 large/ 2 small wraps

    INGREDIENTS:

    • 50g flour (and more for dusting)
    • 150ml warm water
    • 1 tsp olive oil

    METHOD

    1. Put flour in a bowl and make a well in the middle.
    2. Add the water a bit at a time, and the oil, and fold the flour in slowly until a dough has formed.
    3. Heat a little oil in a pan, meanwhile knead for 5minutes.
    4. Roll out the dough to make a thin wrap, and fry until brown spots have formed, turning halfway through.

    NUTRITION

    Screen Shot 2018-04-19 at 16.53.43.png

    For one large wrap (half if making small ones)

    Tofu Cashew Sweet Potato Curry

    Providing 2 of your 5 a day, this vegan recipe is high in protein and SUPER DELICIOUS.

    Serves 2

    INGREDIENTS

    • 240g plain tofu, cut into 2cm chunks
    • 450g sweet potato
    • 25g plain cashew nuts
    • 150g broccoli
    • 2 onions
    • 1 clove garlic, minced
    • 1/2 tsp mushed ginger
    • 150g fat free plain yoghurt (or alternative)
    • 1 tsp turmeric
    • 1 tsp cumin
    • 1 tsp mild chilli powder
    • 2 tsp olive oil
    • 400ml of boiling water

    METHOD

    1. Partially dry the tofu chunks by putting in kitchen roll and placing a heavy object (like a frying pan) on the top. Meanwhile, heat 1 tsp of olive oil in a pan.
    2. When the oil is hot, add the tofu and cook for 5-10minutes or until the tofu is browned on the outside. Set aside.
    3. Heat the remaining oil in a pan and cook the onions until soft (for around 5 minutes) on a medium heat.
    4. Add the garlic, ginger, turmeric, cumin and chilli powder and cook for a furthur 2-3 minutes.
    5. Add the water and sweet potato and bring to the boil.
    6. Reduce to a simmer and cover for 10-15 minutes.
    7. Add the broccoli and cook for a further 5 minutes until tender.
    8. Take off the heat and stir through the yoghurt and chopped cashew nuts.
    9. Season and serve.

    NUTRITION

    Screen Shot 2018-04-19 at 13.32.49.png

    Tofu – Providing nearly 20g of protein per portion, these soya bean based chunks of goodness are also high in phosphorous for growth and repair of tissues, and are much lower in salt and fat than most meat-based alternatives.

    Cashew nuts – Nuts are an AMAZING source of unsaturated fats (the healthier ones) and also provide protein and minerals like zinc for enzyme and immune function, and selenium which makes antioxidants.

    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 maintenance.

     

    Chicken and Hummus Couscous Salad

    DINNER IDEA

    Okay so I normally grab a sandwich for lunch, or have leftovers from tea the night before, but today I thought I would spice things up as I had some time this morning to make my pack-up. To my surprise this literally took me 10minutes to make so I will definitely be doing it again!

    Serves 1

    INGREDIENTS

    • 60g dry couscous
    • 1/2 tsp cinnamon
    • 1/2 tsp dried coriander
    • 1/2 tsp dried cumin
    • 160ml boiled water
    • 1/2 red pepper, chopped
    • 1/2 green pepper, chopped
    • 1/4 cucumber, chopper
    • Leftover chicken (swap for chickpeas or beans for a veggie version)
    • 1-2 teaspoons hummus
    • 1 bunch of fresh coriander, chopped

    METHOD

    1. Mix the dry couscous and spices together, and cover with boiled water.
    2. Leave for 5 minutes, or until the couscous has absorbed all the water.
    3. Fluff the couscous with a fork to separate.
    4. Mix in the chicken, cucumber, pepper and fresh coriander.
    5. Put in a sealable container (if making a pack-up) and top with hummus.
    6. Enjoy!

    NUTRITION

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