Tag Archives: olive oil

Smoked Haddock Curry

Fish curry? Yes please… this easy spiced dish uses coconut milk instead of regular milk or cream to make it dairy free but still creamy and delicious!

INGREDIENTS:

  • 1 can reduced-fat coconut milk
  • 2 smoked haddock fillets
  • 2 cans sweetcorn
  • 1 tsp curry powder
  • 1/2 tsp turmeric
  • 1/2 tsp mustard seeds
  • 1 tsp olive oil
  • 1 clove garlic, diced
  • 1 tsp grated ginger
  • 1 onion, chopped
  • 120g raw white or brown rice

METHOD:

  1. Heat the olive oil in a pan on a medium heat, add the onion, curry powder, turmeric, mustard seeds, garlic and ginger. Sauté for 4minutes, until the onions are soft.
  2. Add the coconut milk and sweetcorn to the pan and bring to a simmer.
  3. Add the smoked haddock and simmer for 15 minutes until it can be flaked.
  4. Meanwhile, add boiling water to a pan and add the rice as per pack instructions.
  5. Serve and season.
  6. Enjoy!

NUTRITION:

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Coconut milk – A good non-dairy alternative to make this curry creamy and delicious!

Smoked haddock – High in protein and low in calories, haddock is also a good source of pantothenic acid for fat synthesis, B6 and B12 for energy release and nutrient metabolism.

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

Rice – High in carbohydrates and fibre (if brown is selected) for digestion.

Leftovers Beef Orange Stir Fry

Quick and easy, this beef orange stir fry uses all my leftover vegetables to provide you with 5 OF YOUR 5-A-DAY!

INGREDIENTS:

  • Handful Spinach
  • 140g lean stir fry beef
  • 1 carrot, sliced finely
  • 80g sweetcorn
  • 1 onion, chopped
  • 1 garlic clove, diced
  • 1 tsp ginger, grated
  • 1 tbsp reduced-salt soy sauce
  • 1 tsp honey
  • 1 1/2 tbsp rice vinegar
  • 1 orange, half juiced and half in segments
  • 1 tsp olive oil
  • Noodles, cooked

METHOD:

  1. Heat the olive oil in a pan on a medium heat and add the onion and carrot; sauté for 5 minutes. Add the garlic clove and cook for a further 2 minutes.
  2. Add the stir fry beef strips and turn up the heat until browned. Reduce the heat to medium and cook for 3-4 minutes.
  3. Add the orange segments, sweetcorn and noodles, cooking for a further 2 minutes.
  4. Add the soy sauce, ginger, rice vinegar, honey, and orange juice. Combine and cook until heated through.
  5. Serve and enjoy!

NUTRITION: Screen Shot 2018-09-16 at 10.37.32.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.

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

Orange – Concentrated in vitamin C for immune and antioxidant function; oranges are also high in fibre for digestion and potassium for fluid balance and electrolytes.

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

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

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

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

3 Courses of Chocolate

HAPPY INTERNATIONAL CHOCOLATE DAY!!! To celebrate, I have created 3 courses of chocolate – all healthy recipes which provide numerous vitamins and minerals: spinach and pear salad with a chocolate vinaigrette for starter; steak with a chocolate and coffee sauce for main; and chocolate fruit pudding for dessert. I use 85% dark chocolate in all the recipes, which is high in antioxidants and minerals such as copper for iron metabolism and blood clots; and manganese for bone health and reducing inflammation. Enjoy!

Starter: Spinach and Pear Salad with Chocolate Vinaigrette

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INGREDIENTS:

  • 1 pear
  • handful of spinach
  • 10g 85% dark chocolate
  • 2 tbsp balsamic vinegar
  • 3 slices parma ham
  • 1 tsp honey

METHOD:

  1. Melt the chocolate in the microwave for 30s-1min, stirring frequently.
  2. Add the balsamic vinegar and honey, season, and whisk to create the vinaigrette.
  3. Arrange the spinach, pear and pancetta on a plate, and cover in dressing.
  4. Serve and enjoy!

NUTRITION:

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Pear – High in vitamin C for immune and antioxidant function, K for cell signalling, and potassium for fluid balance and electrolytes.

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

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

Main: Steak with Chocolate and Coffee Sauce

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INGREDIENTS:

  • 140g (1 average) lean trimmed steak
  • 1 medium potato, cut into wedges
  • 2 tsp olive oil
  • 1 small onion
  • 1 garlic clove, diced
  • 2 slices parma ham
  • 50ml white wine
  • 50ml fat free creme fraiche
  • 2 tbsp coffee (I used 1 tsp instant made up with water)
  • 1 tsp thyme
  • 1 tsp pink peppercorns
  • 10g 85% dark chocolate

NUTRITION:Screen Shot 2018-09-13 at 09.29.56.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.

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

Creme fraiche – contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

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

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

METHOD:

  1. Preheat the oven to 220/ 6.
  2. Mix 1 tsp of olive oil with the potato wedges and season. Bake for 40minutes.
  3. Meanwhile, heat 1 tsp olive oil in a pan on a medium heat and sauté the onion until caramelised for 5minutes. Blitz in a blender with the white wine into a paste.
  4. Add the steak to the pan and fry on each side for 2 minutes on a high heat. Remove from the pan.
  5. Add the parma ham and fry until just crisping, then add the onion paste and heat through for a further 2 minutes.
  6. Return the beef to the pan along with the creme fraiche and peppercorns and cook until bubbling, then add the coffee, chocolate and thyme until simmering.
  7. Serve with spinach and the potato wedges.
  8. Enjoy!

Dessert: Chocolate Blueberry Pudding

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INGREDIENTS:

  • 150ml fat free greek yoghurt
  • 1 tsp cocoa powder
  • 60g blueberry
  • half a banana
  • 1 tso 85% dark chocolate, grated
  • honey (optional, to make sweeter)

METHOD:

  1. Mix half the greek yoghurt with the cocoa powder.
  2. Serve in a tall glass tumbler, layering the cocoa yoghurt, fruit, and plain yoghurt.
  3. Top with chocolate shavings and a mint leaf.
  4. Enjoy!

NUTRITION:Screen Shot 2018-09-13 at 09.31.43.png

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

Blueberries – Containing iron for oxygen transfer, phosphorus for bone structure, and magnesium for nerve transmission and DNA replication.

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

Pesto Pork with Italian Couscous

Looking for something quick? High protein? Spiced? Delicious? This is the perfect meal – packing in two of your 5-a-day, as well as plenty of protein, this will satisfy your cravings and keep you fuller for longer!

INGREDIENTS:

  • Pork chop
  • 1 tbsp reduced-fat pesto
  • 30g dried couscous
  • 150ml water or vegetable stock
  • 1 tsp oregano
  • 1 tsp basil
  • 1 red onion, quartered
  • 1 red pepper, chopped
  • 1 tsp olive oil

METHOD:

  1. Preheat the oven to 220/7.
  2. Cover the pesto on the pork chop
  3. Add the onion and pepper to a baking tray and mix in olive oil, half the spices, and seasoning. Make space in the middle to place the pork chop, facing pesto side up. Bake for 20 minutes.
  4. Meanwhile, add the remaining spices to the couscous and cover with the boiling water/ stock and leave for 5 minutes so the couscous can absorb the water.
  5. After the pork has been baking for 20minutes, remove the chop from the tray and mix the couscous with the vegetables. Make a well in the middle and add the chop again, baking for a further 10minutes.
  6. Serve and enjoy!

NUTRITION:

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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.

Couscous – high in protein 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.

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

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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Lighter Swedish Meatballs

Bring them Ikea meatballs home with you with this easy, healthier version! Using yoghurt instead of the double cream which is normally used, and lean mincemeat, this recipe reduces the fat content significantly from regular versions whilst still tasting AMAZING.

Serves 4

INGREDIENTS:

  • 250g pork mince
  • 250g 5% fat beef mince
  • 4 tbsp fat free greek yoghurt
  • 2 tsp dijon mustard
  • 4 tbsp Hendersons relish or Worcestershire sauce
  • 600ml beef stock
  • 2 tsp dried dill
  • 1 brown onion, finely chopped
  • 1 egg, whisked
  • 30g breadcrumbs
  • 1 tsp olive oil
  • 1 tbsp cornstarch
  • 800g cooked wholewheat fusilli pasta, to serve

METHOD:

  1. Combine the meat, onion, egg, breadcrumbs and dill in a large bowl and shape into balls – there should be 16.
  2. Heat the olive oil in a pan on a high heat and add the meatballs to brown. TIP: limit the turning of the meatball so that they do not fall apart. When no pink meat can be seen, remove from the pan.
  3. Mix the cornstarch in a bowl with 1-2 tbsp of cold water or until a thick consistency has been formed.
  4. Add 200ml of the stock to the pan used for the meatballs and simmer; slowly whisk the cornstarch mix into the stock, creating a thick gravy. Whisk the remainder of the stock in and add the browned meatballs, reducing to a medium heat. Cook for 15minutes or until the meatballs are brown inside.
  5. Whisk in the mustard, Henderson’s relish and yoghurt and heat for a further 2 minutes – this may alter the consistency of the sauce so cook until preferred thickness.
  6. Serve with pasta.
  7. Enjoy!

NUTRITION:

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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.

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

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

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!

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.

    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.