Tag Archives: turmeric

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.

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.

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-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

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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.

 

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:

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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.

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

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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 Chickpea Protein Curry

This recipe uses chickpeas instead of a carbohydrate base, so is perfect for getting that protein in for muscle production. For a vegetarian alternative, substitute the chicken for rice or naan; or you could swap out one can of chickpeas for the carbohydrates if you think you need more nutrients for energy!

Serves 2

INGREDIENTS

  • 250g chicken breast, diced
  • 2 cans chickpeas, drained
  • 1 large white onion, chopped
  • 1 tsp garlic, chopped
  • 1 tsp ginger, mushed
  • 2 tbsp garam masala
  • 1 tsp turmeric
  • 1 can chopped tomatoes
  • 1 lemon
  • 1 bunch fresh coriander
  • 1 tsp olive oil

METHOD

  1. Heat olive oil in a large pan and add onion, cooking until soft.
  2. Add chicken breast and, whilst stirring, cook for 10-15 minutes or until the chicken is mostly white all the way through.
  3. Add the garlic and ginger and fry for another 2 minutes.
  4. Add garam masala, turmeric, salt and pepper and combine.
  5. Add the tomatoes and chickpeas, and again stir to combine and heat through.
  6. Cover with a lid and turn to a low heat, cook for another 5-10 minutes.
  7. Remove the lid and mix in the coriander and lemon juice until the coriander has wilted.
  8. Enjoy!

NUTRITION

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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.

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.

Chickpeas – a plant-based protein source and a brilliant base if wanting a low-carb meal; chickpeas provide 36g of protein in addition to the 55g from the chicken. They are also high in iron for oxygen transport, immune and vitamin C function; folate for DNA synthesis and cell production; and dietary fibre for digestion.