This quick and hearty brunch or lunch brings the best out of a good Scottish Tattie (potato). Fluffy potatoes are only made better by the perfectly poached egg sitting on top. Sometimes I like to keep things simple and with this dish I didn’t add too many flavours as a good Scottish Tattie is flavoursome in it’s own right. With the warming flavour of cayenne pepper and a dash of Tabasco sauce, this is sure to keep you satisfied all day.
Cayenne Pepper is also said to be medicinal as capsaicin, the active ingredient in cayenne peppers, is what gives them their medicinal properties. These peppers boast an impressive nutrition profile, which includes a variety of antioxidants that are beneficial for your health.
One tablespoon (5 grams) of cayenne pepper contains the following:
Fat: 1 gram
Carbs: 3 grams
Fiber: 1.4 grams
Protein: 0.6 grams
Vitamin A: 44% of the RDI
Vitamin E: 8% of the RDI
Vitamin C: 7% of the RDI
Vitamin B6: 6% of the RDI
Vitamin K: 5% of the RDI
Manganese: 5% of the RDI
Potassium: 3% of the RDI
Riboflavin: 3% of the RDI
It also gives them their hot taste. In fact, how hot a cayenne pepper is depends on its capsaicin content. The more capsaicin it contains, the hotter it is.
4 Medium Potatoes, (peeled or unpeeled it’s up to you) diced into bite size pieces
1 Large or 2 Medium Onions, sliced into wedges
1 Tsp Cayenne Pepper
Salt to taste
1 Tbsp Olive Oil or Spray Oil
2 Large Eggs
Tabasco to taste
In a fry pan heat the oil, medium to high heat, add in the onions and cook for a couple of minutes to soften.
Add in the diced potatoes, season with salt & cayenne pepper, mix and place a lid over pan reduce to a low heat and cook for about 30 minutes until potatoes are softened. Give the potatoes a stir every 10 minutes.
5 minutes before potatoes are ready, bring a pan of water to the boil then reduce to a medium heat, crack in the eggs and poach through.
Serve potatoes and onions onto a plate, place the poached egg on top and sprinkle a few dashes of tabasco sauce over, season if required. Enjoy!
If you prefer a bit more flavour, below are a few choices that I have tried.
Smoked:- Add chopped spring onions and some smoked back bacon.
Mediterranean:- Add some spinach, handful tomatoes with 1 tsp all spice, 1 tsp dried oregano, 1 tsp smoked paprika, 1 tsp dried coriander.
Spanish: Chopped chorizo, sweet potatoes, 1 tsp cumin, spring onions.
I was looking for something refreshing to go with my Salmon for dinner and looking around my kitchen, the little avocado sitting in my fruit bowl was just screaming out to me….eat me!….eat me! & there you have it, Avocado Salsa!
An 80g portion of avocado counts towards your 5 a day and contains vitamins, minerals and fiber. Fiber is good for your heart & gut health. These little fruits are a nutrient powerhouse, they contain nearly 20 different vitamins, minerals, and nutrients. The type of fat in an avocado is mainly unsaturated (specifically, monounsaturated), which, when eaten in place of high-saturated-fat foods, can help maintain healthy cholesterol levels. Olive and rapeseed oil are other well-known sources of monounsaturated fats.
The creamy taste and texture that avocados have means they can feel indulgent to eat, and they are good substitutes for high-saturated-fat options that you might add to a salad or a sandwich, like cheese or butter. When you see or hear avocado being used it’s usually on a piece of toast for breakfast, or in a guacamole for a side dish, but the combination of avocado & cucumber is a sure fire winner in my books and served alongside a piece of fresh Salmon, well, what’s not to like!
1 Large Avocado, skin & stone removed then diced
1/2 Cucumber, diced
Juice of 1 lime
1 Tbsp Mayonnaise (Light, to keep it healthier)
Pinch of Salt
Cracked Rainbow Pepper to taste.
Handful of fresh coriander, chopped finely.
(Optional, sprinkle of dried chilli flakes)
Place everything in a bowl a mix trough to combine. Serve.
If making the salad a few hours ahead, combine all ingredients into a bowl (except the salt!). Squeeze lime juice directly over avocados and toss gently to combine.
Cover tightly with cling film, placing it directly over the surface of the salad to keep the air out. Oxygen is what causes avocados to brown.
Add salt just before serving to keep the cucumbers from wilting and becoming overly juicy.
I am always looking to experiment in the kitchen and today was no different. Green Lentil Curry was on the menu but rather than serving rice or naan bread, I thought I’d try my hand at Tortilla Bowls. I’ve seen these on numerous posts & feeds and they look really good.
Green lentils, unlike their yellow and brown counterparts, hold on to their shape while cooking. I infused them with garlic, ginger, coriander, and cumin, for a dish that’s a perfect weekend meal. I love lentils, they are such a great source of protein and filling too.
For the Green Lentil Curry:
125g Green Lentils – Presoaked overnight
1 Tsp Garlic Paste
1 Tsp Ginger
2 Tsp Ground Coriander
1 Tsp Ground Cumin
1 Tsp Turmeric
1 Tbsp Olive Oil
1 Onion, diced
1 Tbsp Tomato Paste
1 Carrot, diced
Salt & Pepper to taste
Handful Chopped Fresh Coriander to serve
1 Tbsp Creme Fraiche to serve
For the Tortillas:
4 Tortilla Wraps (I used Corn Wraps)
Tin Foil & 4 Ramekins (or something similar)
Add a little oil to a pan and add the ginger, garlic, ground coriander & cumin, mix. Then add the onion and cook until softened. Stir in the tomato paste and cook for 1 minute.
Add the lentils, turmeric and 500ml water, bring to the boil then cover and simmer for about 20 minutes, add the carrot and season, continue cooking for about 15 minutes.
Meanwhile for the Tortillas, pre heat the oven to 180 deg. Warm the tortillas in a microwave for 90 seconds, lightly grease the ramekins on the outside, turn upside down. Place the wrap over the ramekin and mould to the shape, secure with the tin foil and fold into the ramekin. Place upside down into the oven and bake for 15 minutes.
Remove ramekins from oven and gently remove the foil and tortilla bowl from the ramekin, it should hold it’s shape. If you are struggling to remove, use a blunt knife to prize the tortilla away from the ramekin. Place the tortilla bowls back into the oven turned the right way and bake for a further 8-10 minutes until slightly browned.
Serve the green lentil curry into the bowls and serve with the creme fraiche and fresh coriander.
It is Winter Season here in Scotland and is -4 deg today and very snowy. There is nothing better that a big pot of homemade soup to warm you up on days like this. I had a big pack of lentils in the cupboard and was going to make a traditional carrot & lentil soup but then I discovered some Green Thai paste hiding behind my tin of custard & yes you’ve guessed it Green Thai Lentil Soup it was. Just the ticket too, with the spice it really warmed us up lovely and was very satisfying and filling. Another great recipe to add to the collection.
Makes enough for 4 servings
150g Green Lentils, pre-soaked and rinsed ready to cook
1 Large Sweet Potato, chopped into cubes
1 Tbsp Olive Oil
2 Garlic Cloves, crushed
1 Piece Fresh Ginger, grated (about 2cm)
50g Thai Green Curry Paste, (I used the Blue Dragon one)
1 400g Can Coconut Milk
1 Tbsp Dried Coriander & small handful chopped fresh to serve
1/2 litre Vegetable Stock
Juice of 1 Lemon (about 1 Tbsp)
In a large pan, heat the oil and cook the garlic and ginger for a few minutes then add in the Thai Green Paste and mix through for a further 3-4 minutes.
Add in the chopped sweet potato, lentils, vegetable stock, coconut milk and lemon juice, bring to the boil then simmer covered for about 30 minutes.
Remove lid and sprinkle in the dried coriander and mix through, stirring for a minute or 2.
Remove from the heat and using a hand blender, blend the soup until you reach a smooth and thick consistancey.
Serve with some fresh coriander on top.
This recipe is also good for batch cooking, freezing and keeping for later.
It is definitely soup season, nights are getting darker, air is getting colder and a bowl of warm soup is the perfect recipe after a long days work. If you are looking for a really tasty soup that is simple to make with simple store cupboard ingredients then this is for you. The things I love about soup is that you can make a huge pot and freezer it for later. Tasty cooking can not get any simpler than this.
I harvested some of my Carrots and Parsnips at the weekend, so this was what I had decided upon. With some good quality crusty bread on the side this is perfect for lunch or dinner. The bright orange colour also brightens up your dinner table.
Full of nutrition too, with Carrots & Parsnips both being full of good Vitamin C this can help boost your immune system at this time of year and very low in calories too. Lets not forget the spices, with cumin being a great aid for the digestive system and also full or iron. Garlic, with its active compounds which can help reduce blood pressure and also combat sickness including the common cold. Turmeric is an anti-inflammatory and a powerful antioxidant, was classed as a Superfood too. It’s a win, win soup for me this season.
8 Medium Size Carrots, Chopped (I keep the skin on but you can peel if you prefer)
6 Medium Size Parsnips, Peeled & Chopped
3 Celery Stalks, Chopped
1 White Onion, Chopped
1 tbsp Olive Oil
1 tsp Ginger Granules or 1 tbsp freshly grated Ginger
1 tsp Garlic Powder or 2 garlic cloves – minced
1 tsp Cumin
1 tsp Ground Coriander
1 tsp Turmeric
1.5 litres good Vegetable Stock
Salt & Pepper to taste
A Little Swirl of Cream to serve and a sprinkling of pumpkin or sunflower seeds (Optional)
Crusty Bread to serve (Optional)
Pre heat the oil in a large pot on medium to high heat, add the onions and celery and cook until onions are translucent.
Add in the spices (cumin, garlic, coriander, turmeric, ginger) and mix through until coated.
Add in the parsnips, carrots and vegetable stock, season & bring to the boil then reduce and simmer for 25-30 minutes.
Take off the heat and using a hand blender, blend the vegetables to make a smooth thick consistancey.
Serve into bowl and finish with a swirl of cream and sprinkle of seeds.
You can keep soup in a fridge for about 3 days and freezer for up to 3 months.
This quick and easy vegetarian meal is perfect for those Autumn and Wintry Days, a warming bowl of goodness in your tummy. Full or nutrition and good vitamins, with only around 300 calories per bowl is a great healthy option to a takeaway Curry. This is also a good recipe to batch cook with. You can serve with a toasted naan on the side for a more filling meal.
300g Sweet Potato – chopped and diced into 2cm cubes
300g Butternut Squash – chopped and diced into 2cm cubes
2 White Onions, diced
2 tbsps Mild Curry Powder
2 tbsps Garam Masala Powder
1 x 400g Tin Chopped Tomatoes
1 x 400g Tin Coconut Milk
1 x 400g Tin Green Lentils
200g Spinach – chopped
Sunflower & Pumpkin Seeds to garnish (yoghurt optional)
Steam cook the Sweet Potato & Butternut Squash, place in a microwaveable bowl with 2 tbsps water and cover, cook on medium level for 10 minutes. (you could always roast in oven for about 35 mins too)
While cooking add a little oil to a pan and cook the onions until softened, add the curry powder, garam masala powder and mix through. Add the tin tomatoes and coconut milk, bring to a simmer and cook for about 10 minutes to allow sauce to thicken slightly.
To the sauce add the sweet potato and butternut squash along with the lentils and spinach, season and mix through, allow to simmer for a few minutes.
Serve into bowls and garnish with a sprinkle of seeds.
I am always looking for new ideas to be healthier in my Dinner choices, I used to think healthy meant you’d always be hungry after….lol. In this dish it is the complete opposite, with the addition of the rice & beans it was very filling and kept me satisfied all night, and with only 400 calories & 29g protein per serving, it was super healthy too.
You can always add some flaked Salmon for that extra nutrition.
Handful of Asparagus, trimmed & chopped
Handful of Green Beans, timmed & chopped
Handful of Peas
150g Wholegrain Rice (or for quickness, you could use prepacked rice)
100g Baby Spinach, chopped
1 x 400g Tin of Mixed Salad Beans (or any beans that you prefer, just not Baked!)
Zest & Juice of 1 Lemon
2 tsp Dijon Mustard
1 tbsp Olive Oil
Handful freshly Chopped Coriander
Rainbow Pepper or Black Pepper
Cook the asparagus, green beans and peas in a pan of boiling water for 2-3 mins until tender. Drain.
Cook the Rice as per packet instructions and drain.
Heat the mixed salad beans in a pan for 4-5 minutes.
In a large bowl, put the rice, asparagus, green beans, peas, mixed salad beans & spinach, mix through until combined.
In a small bowl, mix together, olive oil, dijon mustard, lemon juice & zest and pinch sugar, pour over the rice bowl and mix through. Sprinkle over some fresh coriander and pepper then serve.
These little Cheesy Potato Stacks are so tasty and so easy to make, a great little lunchtime snack or side dish for the whole family. You can also make it to suit your tastes, I used paprika spice and herbs but you could try Rosemary, Thyme or even Chilli. Great thing with these is you can freeze them and used them later in the week. Great snack box bites too.
3-4 Large Potatoes – I used King Edwards but Russet works well too.
1 Cup Shredded Cheddar Cheese (choose a quality melting cheese)
Butter for Muffin Tin
Rainbow Peppercorns & Salt to season
1 tsp Smoked Paprika (or any other spice)
2 tsp Dried Mixed Herbs (or any other herbs)
Preheat your oven to 200 deg C fan (400 F)
In a bowl mix the grated cheese with salt, pepper & mixed herbs
Grease your muffin tin with a little butter
Wash & dry your potatoes thoroughly, keeping the skin on, thinly slice the potatoes, using a mandoline or slicer attachment is best. Pat dry the slices of potatoes, you don’t want them too moist or they won’t crisp up in oven.
Take about 2 slices and lay in bottom of muffin tin, next sprinkle over some of the cheese mix, then another layer of 2 slices of potato and so on, until the stack is just above the muffin tin, (I had about 6 layers), finishing with a sprinkle of cheese mix. (the potatoes will shrink when cooked)
Sprinkle on top a little pinch of paprika spice and cover loosely with kitchen tin foil and bake in the oven for 15 minutes.
Remove foil and continue to bake for a further 25-30 minutes or until the potatoes are soft and crisp.
Remove from oven and allow to cool in the muffin tin, this will make it easier to remove and hold their shape. Serve. Yum!
I am always looking for healthier options but without compromise on flavour so I decided to try Chickpea flour to make my Chapati’s. This recipe was so much better than my traditional one, so much more flavour and healthier too. These Chapati’s are much lighter on the tummy too. Chickpea Flour or known as Gram Flour or Besan is low in Saturated Fat, and very low in Cholesterol and Sodium. It is also a good source of Dietary Fiber & Magnesium.
100g Gram Flour
100g Plain Flour
1 tsp salt
1 tsp olive oil
Mix the flours & salt together, then slowly add in the milk then the olive oil and bring together to a soft dough. Wrap in cling film and allow to rest at room temperature for about 30 minutes.
To bake, heat a little olive oil in a hot pan. Cut the dough into six equal sections and roll out with a rolling pin. Place into the pan a cook until you see the bubbles appear then flip over to the other side and cook for a further minute. If you are like my other half and like it a bit well done, keep your pan on a very high heat. (Beware the smokey room…lol!)