Tag Archives: olive oil

Tuna Sweet Potato Jackets

Tuna and sweet potato? Although an odd combo, it is delicious! This easy-to-make tea only needs the sweet potato to be bake and the tuna ‘mayo’ to be made and voilà! Yummy tea…

Serves 2

INGREDIENTS:

  • 1 large sweet potato, halved
  • 2 cans tuna in brine
  • 4 tbsp fat free greek yoghurt, plus more for topping
  • 1 tsp dijon mustard
  • 2 handfuls of spinach
  • 1/2 red pepper, chopped
  • 1/2 yellow pepper, chopped
  • 1 spring onion, sliced
  • 1 tbsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8.
  2. Pierce the sweet potato halves, and rub with the olive oil and seasoning. Cook for 40minutes.
  3. Meanwhile, drain the tuna cans and combine with the greek yoghurt and mustard.
  4. Make the salad by mixing the pepper, onion and spinach.
  5. Top the cooked sweet potato with tuna and a dollop of greek yoghurt, serve with the salad.
  6. Enjoy!

NUTRITION:

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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.

Tuna – high in protein and low in fat, tuna also provides selenium for immune function, vitamin B3 for energy utilisation, and phosphorus for bone structure and energy storage.

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

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

Greek yoghurt –  this mayo alternative not only makes the tuna taste AMAZING but also contributes towards your protein and calcium requirements. Calcium is essential for bone growth and maintenance.

Zingy Lemon Mackerel Risotto

Stuck for tea ideas tonight? This refreshing summery recipe is perfect! Easy to make but very impressive, especially if cooking for lots of people (and also super cheap)!

Serves 2

INGREDIENTS:

  • 140g dried risotto rice
  • 1 pint vegetable stock or water
  • 2 white onions, chopped
  • 3 cloves garlic, diced
  • 2 cans mackerel in sunflower oil
  • Juice and zest of 1 lemon
  • 100g frozen peas
  • 150g green beans, chopped
  • 1 tsp olive oil

METHOD:

  1. Heat the olive oil in a frying pan and add the onions, cook until just softened, for around 4 minutes on a medium heat.
  2. Add the garlic and stir for a further 1 minute.
  3. Add the risotto rice, and keep stirring until the edges of the grains are becoming more translucent.
  4. Add a third of the stock, stir, and reduce the heat so it is simmering.
  5. When the first third of the stock has nearly reduced, add the mackerel and the second third of the stock and stir once more.
  6. Add the lemon juice, zest, frozen peas, and green beans with the final third of stock and cook until the stock has reduced and the rice is soft.
  7. Serve with lemon pieces and season.
  8. 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)

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

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

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.

Beef-ey Poached Eggs

Yummy yummy yummy… a twist on a shaklaka (of which I will be making soon…) and can be eaten for breakfast, tea or dinner!

Serves 2

INGREDIENTS:

  • 250g 5% fat minced beef
  • 1 can chopped tomatoes
  • 4 eggs
  • 2 onions, chopped
  • 2 cloves garlic, diced
  • 1 tsp olive oil
  • 140g frozen peas

METHOD:

  1. Saute the onions for 3-4minutes on a medium heat until soft.
  2. Add the mince beef and turn to a high heat to brown. Then reduce the heat and cook for a further 5minutes.
  3. Add the garlic and mix for 2 minutes.
  4. Add the canned tomatoes and peas, and mix.
  5. Crack the eggs on top of the beef, cover and cook for 4minutes or until the eggs are cooked as wanted.
  6. 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.

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.

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.

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

Easy Mediterranean-Style Chicken

Protein-packed, 3 of your 5-a-day, and perfect paired with crusty bread or sticky rice!

Serves 3

INGREDIENTS:

  • 3 chicken thighs and 4 chicken drumsticks
  • 2 courgettes, chopped
  • 1 vine of tomatoes
  • 3 onions, chopped
  • 1/2 bulb garlic
  • 1 tbsp mixed herbs
  • 1 tbsp olive oil
  • Seasoning

METHOD:

  1. Preheat the oven to 220/8
  2. Mix the vegetables with most of the oil, mixed herbs and seasoning in a baking pan.
  3. Rub the chicken with the remaining oil and herbs, season.
  4. Place the chicken on top of the vegetables.
  5. Bake for 40minutes – the vegetables may need tossing halfway through.

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.

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

 

Prawn Pesto Pasta

Tasty, tasty, tasty… and providing a whopping 3 OF YOUR 5 A DAY, a solid 32 grams of protein, and plenty of vitamins and minerals to improve your health.

Serves 1

INGREDIENTS:

  • 75g wholewheat spaghetti
  • 6 cherry tomatoes, halved
  • 5 spears of asparagus
  • 70g frozen peas
  • 1 tbsp basil pesto
  • 2 tbsp fat-free creme fraiche
  • 60g king prawns
  • 1 clove garlic, minced
  • 1 tsp olive oil

METHOD:

  1. Boil water in a pan and add the pasta, set a timer for 10 minutes – with 4 minutes to go, you will need to add the asparagus tips and the frozen peas.
  2. Meanwhile, heat the olive oil in a pan, add the tomatoes and prawns (you can use either cooked or raw prawns – if cooking from raw just make sure they are pink all the way through when fully cooked) and heat for 3-4 minutes.
  3. Add the garlic to the prawn pan and cook for a further 2 minutes. Remove from heat.
  4. Drain the pasta, asparagus and peas.
  5. Arrange the asparagus on a plate.
  6. Mix in the pesto and creme fraiche into the pasta and peas, and serve on the asparagus. Top with the garlic prawns and tomatoes.
  7. Enjoy!

NUTRITION:

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Prawns – high in protein for muscle repair and growth, and low in fat.

Wholewheat pasta – high in starchy carbs for energy which will keep you going, and fibre to improve digestion.

Asparagus – high in vitamin A for vision, vitamin B6 for energy release, 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.

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

Creme Fraiche – no fat (as fat-free version is bought), and high in calcium for bone strength.

 

Super FLUFFY Omelette

Lazy mornings are times of chilled out breakfasts… enjoy with this fluffy omelette and a cup of coffee to keep you fuller for longer.

Serves 1

INGREDIENTS:

  • 3 eggs
  • 1tsp olive oil

METHOD:

  1. Separate the egg yolks and egg whites.
  2. Use a fork to whisk the egg yolks until combined.
  3. Using an electronic whisk, or a hand whisk, stir the egg whites until peaks have formed (like you are making meringue).
  4. Heat the olive oil in a frying pan (with a lid).
  5. Fold in the egg yolks to the whisked whites.
  6. Add the mixture to the hot pan, reduce the heat to low-medium, and cover for 10minutes until crispy at the bottom and hot all the way through.
  7. Serve and season (add any fillers if needed).
  8. 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.

Clam Chorizo Linguine

Spanish food fever has hit; being in Barcelona inspired this meat and fish combo. Easy to make but super impressive.

Serves 2

INGREDIENTS:

  • 300g clams, washed (tap on hard surface before cooking, if they remain un-open they are safe to eat)
  • 70g chorizo, chopped
  • 4 sprigs parsley, chopped
  • 150g dried linguine
  • 1 tsp olive oil
  • 1 glass rosé wine

METHOD

  1. Boil the pasta in a pot of salted water for 1minute less than the packet states.
  2. Meanwhile, heat the olive oil in a large pan on a medium-high heat.
  3. Add the chorizo and cook for 3minutes until slightly crispy.
  4. Add the parsley, clams and red wine, stir once, and then cover and simmer for 3-4minutes – the clams are cooked when they ping open.
  5. Uncover, mix in the linguine, and simmer for a further 1 minute so it can absorb all the juices.
  6. Season and serve.
  7. Enjoy!

NUTRITION:

Clams – high in protein, low in calorie, and high in the B vitamins for energy release, iron for protein and neurotransmitter synthesis, and magnesium for nerve function

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

Pasta – High in carbohydrates for a filling base, and high in fibre if a wholewheat spaghetti is picked.

Sausage and Bean Filling

Perfect to pair with a jacket potato or to top pasta with…. or just eat on its own for the ultimate protein hit!

Serves 4

INGREDIENTS:

  • 8 reduced-fat sausages, cut in half
  • 400g tomato passata
  • 2 tbsp tomato paste
  • 4 tbsp tomato ketchup
  • 3 tbsp balsamic vinegar
  • 1 clove garlic, diced
  • 2 onions, chopped
  • 8 sliced prosciutto ham
  • 1 tsp smoked paprika
  • 2 cans black eye beans, drained
  • 1 tsp olive oil

METHOD:

  1. Heat the olive oil in a pan on a high heat.
  2. Add the sausages and brown for 2-3minutes, or until there is no pink showing on the outside of the sausage.
  3. Reduce the heat to medium, add the onions and sauté for 3 minutes until soft.
  4. Add the garlic, beans and prosciutto ham, and cook for a further 3minutes.
  5. Add the tomato purée, ketchup, smoked paprika and vinegar and stir to cook for 2minutes.
  6. Add the tomato passata and heat for 5-7minutes.
  7. Serve with pasta or jacket potato.
  8. Enjoy!

NUTRITION:

Sausages and prosciutto ham – 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.

Beans – high in plant-based protein and fibre for digestion, as well as folate for DNA synthesis and vitamin A for vision

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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