Tag Archives: Lime

Smoked Mackerel Kedgeree

Brunch or dinner, this recipe provides MULTIPLE essential nutrients like omega-3 and omega-6 fatty acids from the mackerel, protein from the eggs (and mackerel), and loads of vitamins from the vegetables.

Serves 2.

INGREDIENTS:

  • 1 tsp olive oil
  • 1/2 tsp mustard seeds
  • 1/2 tsp coriander seeds
  • 4 curry leaves
  • 1 onion, diced
  • 1 leek, sliced
  • 1 carrot, chopped
  • 1 clove garlic, diced
  • 100g rice
  • 1/2 tsp turmeric
  • 1/2 tsp mild curry powder
  • 2 eggs
  • 2 cooked smoked mackerel fillets
  • 1/2 lime

METHOD:

  1. Heat the olive oil in a pan on a high heat; add the mustard seeds, coriander seeds and curry leaves and stir until the seeds crackle, for roughly 1 minute.
  2. Add the onion, leek and carrot and reduce the heat to low. Cook for roughly 10 minutes or until the vegetables have softened.
  3. Add the garlic and cook for a further 2 minutes.
  4. Add the rice, turmeric and curry powder and combine; frying for 1 minute.
  5. Add the appropriate amount of boiling water for 100g of rice, reduce to a simmer,  and cover to cook for 15 minutes – keep watching, I read that 250ml water would be sufficient but found that much more was needed.
  6. Whilst the rice is cooking, boil the eggs for 5 minutes, then remove the shell and keep to the side.
  7. Uncover the rice, flake in the mackerel and season. Cook uncovered for a further 5 minutes – more water may need to be added to stop the rice sticking.
  8. Season and serve with the egg and 1/4 lime wedge.
  9. Enjoy!

NUTRITION:

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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).

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.

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

Carrots – high in vitamin A (specifically beta-carotene) for vision and immune function.

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

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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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.