Quick Porridge Pudding

Image Leave a comment 09/02/2022 the wee caledonian cook

Who wants a pudding for breakfast? Oh yes….this little 2 minute pudding is perfect, nutritious, filling, tasty & quick to make, whats not to love!

I love my porridge in the morning as you may know, especially in the winter months. I love experimenting with different techniques & flavours and I just had to try this, the great thing is that you can add any flavour you like, making it your own.

Oats are gluten free and whole oats are rich in antioxidants making them great for you. A great source of fibre & good carbs too.

Makes 1 Cup

40g Porridge Oats

1 Medium Egg

120ml Yoghurt (whichever flavour you prefer, I used Raspberry)

1 Tbsp of raisins & dried Goji berries

1/2 Tsp Vanilla essence (or you could use cinnamon or any flavouring of your choice)

1 Tbsp of Chopped walnuts & seeds for topping (or you could use banana or blueberries etc)

1 Tbsp Yoghurt for topping

Place oats, egg, 120ml yoghurt, raisins & berries along with essence into a mug and mix through until combined.
Cook at 800w power in a microwave for 2 minutes, ensuring it doesn’t spill over, remove, loosen the edges with a spatula or knife and tip onto a plate
Finish off with some yoghurt, nuts & seeds and enjoy!

Creamy Italian Chicken Pasta

Image Leave a comment 11/11/2021 the wee caledonian cook

I’m feeling all Italian this week….lol! Do you ever get days or weeks where you just have certain cravings? This week it was Italian for me, with Bruschetta at the start of the week (check my classic recipe here https://cookingwithluce.wordpress.com/2021/11/08/classic-bruschetta/ ), and now this fab little pasta dish, I am feeling all Italian Inspired. I even made a cheeky Limoncello Cocktail to finish off (you can view my recipe here..https://cookingwithluce.wordpress.com/2021/07/31/limoncello-spritz-cocktail/ )

This recipe is so easy to make and is packed full of flavour, great one for the whole family, especially as you can adjust your own Chilli portions. I made it a lighter option too with the lower fat Philadelphia and it tasted delicious, you would never know it wasn’t full fat.

Serves 2

2 Chicken Breasts, diced into bite size pieces

100g Wholegrain Pasta

1 White onion, diced finely

1 400g Tin Tomatoes

1 Red pepper, diced

150g Philadelphia Cream Cheese

1 Tsp crushed red chilli flakes

1 Tsp of Italian Seasoning

Handful fresh Basil to serve.

Bring a pan of water to the boil and cook your pasta until soft (about 8-10 minutes)
Meanwhile, in a fry pan on medium heat, season with salt & pepper the chicken and brown, add in the onions and peppers & cook until softened (few minutes). Next add in the chilli and mix.
Pour in the tin tomatoes and Italian seasoning and mix though, reduce to a simmer and cook for about 5 minutes.
Next add in the cream cheese and mix through until melted, then when pasta is ready, drain and add to the pan, mix through until coated and simmer for a few minutes.
Serve with some fresh basil. Enjoy!

Braised Scottish Steak with Root Veg Mash

Image Leave a comment 19/09/2021 the wee caledonian cook

I am always looking for healthier options but without compromise on flavour and enjoy sourcing locally. I started growing my own vegetables last year too and plan to grow more next year, so this recipe uses up homegrown tatties, onions and carrots from my garden (my swede are not quite ready yet).

My local butcher Forbes Raeburn in Huntly provided me with some delicious diced beef this weekend, my initial plan was to make a steak pie for Sundays dinner but having vegetables to use up, this little recipe was the outcome and definitely one I will make over and over again. End of summer is fast approaching and the colder days to set in soon, this recipe is a sure winner for all the family to warm you up from the inside. Very nutritional too as it’s high in protein, low in saturated fat and packs in your vegetable count.

Serves 4

For the Stew

1 Medium Potato, diced small

2 Celery Sticks, chopped small

2 Garlic Cloves, crushed

750g Diced Beef

1 Beef Stock Cube

1 Large Onion (or 2 medium)

1 Carrott, diced small

1 Tsp Dried Thyme

1 Tbsp Tomato Puree

2 Tsps Brown Sauce

2 Tbsp Worcestershire Sauce

Salt & Black Pepper to taste

For the Mash

1 Large Potato, chopped & peeled

1 Small Swede, chopped and peeled

3 Large Carrotts, chopped & peeled

Pepper to taste

Preheat your oven to Fan 160 deg.
Spray a casserole pan with low calorie oil on medium heat, add the celery, garlic and 3/4 onions and fry for about 10 minutes or until slightly caramelised. Meanwhile in a fry pan heat spray oil on medium heat, season the beef cubes and fry until browned.
Remove the casserole pan with the veg and add in thyme, tomato puree, brown sauce, Worcestershire sauce, beef stock cube with 700ml boiling water. Puree using a stick blender then add to the casserole pan the beef, potato chunks, chopped carrot and rest of the onion, bring to the boil then cover and transfer to the oven to cook for about 1.5-2 hrs until tender, stirring occasionally.
Meanwhile make the mash, put the potato, swede & carrot into a pan of water and bring to the boil, reduce to simmer and cook for about 45 minutes until tender. Drain and mash then season with pepper.
Serve on the side with the beef stew mix. Enjoy.

Banana Custard & Cream Pudding POTs

Image Leave a comment 08/02/2021 the wee caledonian cook

In our house a Sunday is the only day we have a pudding after dinner and as we were having a filling stew today, I opted for something a little lighter. This was not only super tasty but really light and lower in calories as I used low fat versions. If you love banana’s and custard you will like this. It is also so quick to make, just 10 minutes to prepare with 30 minutes chilling time.

Serves 4

2 Bananas (keep a few slices to serve)

1 x 400g Tin of Low Fat Custard

1 x 150ml Double Light Cream

1 Tsp Vanilla Essence

2 Flake’s

Empty custard into a large mixing bowl and chill in the fridge for 30 minutes.
Mash the bananas with a fork and add to the custard, crumble in 1 1/2 of flake and mix through to combine
Add 1 tsp vanilla essence to the cream and whisk up until thick, gently fold cream into the custard mix.
Spoon custard into serving dishes and top with a couple slices of banana and crumbled flake.
Serve immediately.

Note: If you have custard powder, put 2 tbsp of powder and 2 tbsp of caster sugar into a pan, add a little milk and stir to a paste, add the remaining milk (about 400ml) and bring to a gentle boil, stir continually until custard thickens. Remove from heat, place a piece of cling film over custard to prevent a skin forming and allow to cool then proceed as above.

Green Thai Lentil Soup

Image Leave a comment 31/01/2021 the wee caledonian cook

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.

Chicken & Chickpea Thai Cakes

Image Leave a comment 19/08/2020 the wee caledonian cook

These little cakes are so easy to make and quick too, a great mid week dinner or even a quick lunch bite. What’s even better is that they are healthy, low in fat & low in calories at just 150 per cake.

Makes 8

2 Chicken Breasts

4 Spring Onions – chopped finely

1 tsp garlic granules or 2 garlic cloves, crushed

1/2 tsp ginger or 1″ fresh ginger chopped finely

1 tbsp dried coriander

2 tsps Soy Sauce

Zest & Juice of 1 lime

Salt & Pepper

1 tin of Chickpeas drained (400g)

1 tsp dried chilli flakes

Sweet Chilli Sauce to serve.

Preheat oven to 180 deg and line a baking tray with greaseproof paper.
Using of food processor blitz the chickpeas and chicken until minced.
In a bowl mix everything together with your hands and form 8 small cakes about 1cm thick, place onto baking paper and bake in the oven for 15 minutes.
Serve with some Sweet Chilli Sauce. Yum!

Middle Eastern Beef & Rice

Image Leave a comment 01/06/2020 the wee caledonian cook

Having some Chickpeas to use up, I decided to spice them up with some Middle Eastern Spices. This dish was delicious & my partner agreed…..happy days!

I also love this dish as its a one pot cooking meal which means less washing up….lol!

Serves 2

250g Scottish Beef Mince

200g Tinned Chickpeas

400g Tinned tomatoes

200g Red Kidney beans or you can use Black beans

250ml Beef Stock

70g Rice (Basmati is good, but I had some Red and wild rice left)

1 tsp Dried garlic granules

1 tsp Cumin

1 tsp Ground Coriander

1/2 tsp Turmeric

1 tsp Dried coriander leaf (fresh if you have it)

1 tsp Dried parsley (fresh if you have it)

Spray oil

Salt & Pepper

Heat a little spray oil in a pan and brown the mince, remove with a slotted spoon, set aside.
Put Rice, Garlic, Ground coriander, Cumin & Turmeric into pan and coat the rice. Add the Beef stock, bring to the boil then simmer for about 15-20 minutes until rice is softened.
Add back to the pan the mince along with the chickpeas, tin tomatoes & kidney beans, mix through. Heat through uncovered for about 5 minutes.
Add the parsley & coriander if fresh to serve. If using dried, add with the beans etc.

Chicken Dopiaza (lower calorie option)

Image Leave a comment 19/01/2020 the wee caledonian cook

I recently purchased a new cookbook by Pinch of Nom, I loved their last one so had to get their new one. This is a recipe from their Fakeaway options and at under 400 calories per serving it is definitely my new takeaway at home. Super tasty no compromise on flavour at all. I served with a little Basmati and Wild Rice along with my homemade Sweet Potato Roti, a perfect Saturday night home takeaway.

Makes 2 Servings

2 Chicken Breasts – cut into small chunks

1 red onion – diced

1 garlic clove – grated

1 cm piece of ginger – grated

1 tsp chilli flakes or 1 red chilli- diced

1 tsp curry powder**

1 tsp mixed spice**

**(I used this as an alternative to gram masala as I didn’t have any)

1 tsp cumin

1 tsp ground coriander

1 x 400g tin tomatoes

100ml chicken stock – 1 stock cube

1 red pepper – diced

1 tbsp chopped fresh coriander to serve.

Heat a little low fat spray oil in a fry pan on medium heat
Brown the onion, garlic, chilli and ginger together for a few minutes
Add the chicken and brown all over.
Next add in the curry powder, cumin, mixed spice, ground coriander and mix through until coated.
Add in the tin tomatoes, red pepper and stock and bring to the boil then reduce and cook on a low heat for about 15 minutes lid on, then 15 minutes with lid off to help thicken the sauce slightly.
Serve a sprinkle with some fresh coriander…..YUM!

Cajun ‘Dirty’ Rice

Image Leave a comment 16/06/2019 the wee caledonian cook

This recipe is so easy to make and a great quick and satisfying classic. The word ‘Dirty‘ comes from the fact it looks dirty with the colour of the minced beef. Made with rice and vegetables this is so healthy too, at only approx 300 Kcal per serving.

Serves 4

150g Long Grain Brown Rice (or white if you prefer)

1 Chicken Stock Cube – (300ml water if steaming, using Steam pot)

400g Scottish minced beef

1 red onion – chopped finely

4 bacon medallions – diced

3-4 tsp Cajun seasoning (depending on how spicy you like it)

1 tbsp Worcestershire sauce

1 carrot, diced

1 red pepper, diced

100g gardens peas

200ml beef stock

1 beef stock cube

bunch spring onions, sliced

Cook the rice as per packet instructions. I used my Steam pot, decant rice into pot, add the frozen peas and chicken stock, cover and cook on Auto Rice setting for 18 minutes.
Meanwhile, spray a fry pan with low fat cooking spray, brown the mince, onions and bacon.
Add in the Cajun seasoning, salt & pepper, worcestershire sauce and stir. Then add in the carrot, peppers and beef stock. Simmer for a few minutes until peppers are softened.
Add the cooked rice to the pan and mix through. Finish with the spring onions and serve. We served with some Corn Folded Flatbreads. Yummy!

Cod in Soft Corn Tacos

Image 4 Comments 02/06/2019 the wee caledonian cook

I love this recipe, another great find from PON

Quick & Easy to make, full of flavour, refreshing, light and only 190 Kcal per serving, whats not to like. We had these for lunch with a cheeky wee low cal beer. Yummy!

Serves 2

2 small Fresh cod Fillets cut into strips

1/4 tsp mild chilli powder

1/4 tsp garlic granules

1/4 tsp ground coriander

Salt & rainbow pepper

Handful of mixed leaves (I used watercress, spinach & rocket)

2 spring onions – finely chopped

4 small corn tortillas (or low calorie ones)

2 x Wedges of lime

4 tsp Low fat greek yoghurt

1 tsp chilli flakes

Heat a little oil in a pan on high heat.
Sprinkle Chilli powder, garlic and coriander over the fish slices and add the fish to the pan, cook for about 4 minutes then flip and cook for a further 3-4 minutes until slightly browned & crisp.
Meanwhile, heat your tortillas as per packet instructions and place the green leaves, chopped spring onion and a little coriander onto the tortilla.
Once fish is cooked through, place onto the green leaves, season with salt & pepper, add a dollop of yoghurt, sprinkle with chilli flakes and squeeze lime juice over, Serve. Yum Yum!

Cloudy Eggs

Image 2 Comments 10/05/2017 the wee caledonian cook

This is becoming massive over social media, so I decided to give it a go with my own little twist. My curiosity was getting the better of me. I have to say it did just taste like egg , the texture was strange but very pleasant.

Makes 2

2 eggs – separate white from yolk

pinch salt & pepper

tsp chives

1/2 tsp smoked paprika

1/2 tsp dried chilli flakes

Method

Preheat oven to 230 deg and line a baking tray with non stick paper
Whisk up the egg whites only (separately), with the salt, pepper and chives until stiff
Spoon out the whites onto the baking paper and make a circle shape, flatten the middle to make a slight well.
Sprinkle the paprika onto the egg whites
Bake in the oven for approx 3-4 mins
Remove from oven then gently put the egg yolk in the middle and sprinkle with chilli flakes.
Bake for a further 2-3 mins
Serve.

Love of omelettes

Image Leave a comment 08/04/2017 the wee caledonian cook

I just love omelettes, one of my favourite quick and healthy meals, breakfast, lunch or dinner its one of those versatile foods and always staple ingredients in your cupboard. You can pretty much put anything in an omelette and it’ll taste great.

This is one of my favourites:-

3 eggs

6 cherry tomatoes – halved

handful of spinach

1 mushroom sliced

Salt & pepper to taste

Lightly oil frying pan
Add in tomatoes, mushroom and spinach, cook for a minute
Whisk up eggs with seasoning and pour over, cook on medium heat for about 4-5 mins or until bubbling, turn and cook for 1 min more.
Serve. Yummy!

Here are my other favourites:-

Tomato and avocado

Ham & mushroom

Cheese & Ham

Spinach and bacon

Haggis and tomato

Spring onion & Feta cheese

Avocado and mushroom

Sundried tomato and Chorizo

Broccoli and Cheese Croquettes

Image Leave a comment 12/02/2017 the wee caledonian cook

One of my favourite meals is my waffle crusted chicken and Maple sauce, I thought I would try a more healthier accompaniment tonight.

I had some Broccoli to use up and decided on some little courgettes. These were really tasty and also low in fat.

Makes about 10 croquettes

1 large broccoli (about 3 cup fulls of florets)

2 eggs beaten

salt & pepper

1 small onion – finely chopped

1/2 cup of panko breadcrumbs

1 cup of reduced fat cheddar cheese – grated

1/2 tsp garlic powder

Preheat oven to 210 deg.
Blanch the broccoli in boiling water for 1 min, then transfer to cold water to stop cooking. Dry off excess water and chop broccoli finely.
Put eggs, cheese, onion, garlic, sat & pepper into a large mixing bowl then tip in the broccoli and mix through. Add in the panko breadcrumbs and mix again. Place in the fridge for about 1/2 hour to chill, this will help when making croquettes.
Line a baking tray with greaseproof paper. Take a small amount into the cup of your hands and shape into a croquette. Place on baking tray and spray with oil. Sprinkle a little paprika on each one and bake for 10 mins.
Turn over, spray with oil and bake for a further 10 mins or until golden brown and crispy.

Serve.

Yummy with my waffle chicken, you can find recipe here waffle chicken

Indian Spiced Russian Kale served in Courgette Boats

Image 2 Comments 23/08/2016 the wee caledonian cook

Picking up my goodie bag again from the Glasgow Food Assembly on Monday, I got some lovely fresh Courgettes (Zucchinni to those of you that are from America) and some Red Russian Kale, with thanks to Locavore in Glasgow, the RR Kale is more tender and has a sweater flavour than the more traditional varieties. So what to do with it all…..well here goes, a nice wee spicy treat.

Red Russian Kale.

Makes 2 Boats

2 x Courgettes – Sliced in half longways

1 tbsp olive oil

1 tsp cumin seeds

1/2 tsp mustard seeds

1 chilli – chopped (red or green)

1 small piece of ginger – finely chopped or grated

1/2 tsp turmeric

about 8 strands of kale

small handful of peas and sweetcorn (I used frozen)

Juice of 1 Lemon

1/2 tsp corinader

1 tbsp coconut (dessicated or fresh chopped)

1 tbsp sesame seeds

Firstly preheat oven to 200 deg.
Lightly brush the courgettes with olive oil and place in a baking tin or tray, season with salt & pepper.
Oven bake for approx 30 mins or until turning slightly browned. Once roasted remove with a spoon the seeds. This of course could be done before hand, but I plan on mixing it with my kale mixture.
Meanwhile, heat some olive oil in a fry pan.
Sizzle the cumin and mustard seeds for approx 1-2 mins.
Then add in the chilli, ginger and turmeric fry for another 2 mins.
Add in the kale, peas and sweetcorn with a tbsp of water, Cover the pan and cook for 4-5 mins or until the kale has wilted.
Squeeze in the lemon juice, coriander, sesame seeds and coconut, toss everything together and heat through for another minute.
If mixing the courgette seeds add in now and then serve the mixture into the courgette halves.

A Yummy side dish with a little spice, nice and healthy or even a small lunch.

Kedgeree

Image Leave a comment 20/08/2016 the wee caledonian cook

Always seen this but never tried it, really don;t know why as I love every ingredient that’s involved. This recipe was inspired by J.O., after watching him on TV I decided to give it a go and I have to say it was absolutely delicious. It is normally classed as a breakfast item however we decided to have it for dinner, yummy and so tasty and filling.

Makes enough for 2

2 x Smoked Haddock pieces

2 x eggs

2 x Bay Leaves

2 tsp mustard seeds

2 tsp turmeric

Thumb size ginger – chop small pieces or 1 tsp powdered ginger

1 Red Chilli – chopped

4 Spring onions – chopped

Handful coriander – chopped

150ml natural yoghurt

1 tbsp sweet chilli sauce

1 packet of pre cooked wholemeal rice (used this for quickness)

Handful of peas

1 lemon

Bring large pan of water to boil, place smoked haddock, eggs and bay leaves and simmer for 10 mins.
Heat up a large fry pan to medium heat and add in mustard seeds, turmeric, ginger, chilli, spring onions, coriander and cook for few mins.
Add the precooked rice to fry pan, then add in the peas, squeeze lemon juice in and stir to mix through. Cook for 5 mins.
Remove fish and eggs from pan, remove egg shells and flake fish on a chopping board, the fish should easily come away.
Mix the yoghurt and sweet chilli in a small bowl and put to side.
Put the fish into the fry pan and mix through.
Serve kedgeree onto plates and slice egg in half and place onto of rice to serve. Serve with the yoghurt mix to the side as an option. Yummy!

Cauliflower Rice with Tuna, Tomato and Sweetcorn.

Image Leave a comment 02/08/2016 the wee caledonian cook

Always wondered what the cauliflower rice would be like and as I’m trying to eat healthier, I said why not give it a go. I have to say it is quite bland on its own, so I jazzed it up a bit.

Makes 2 servings

1 packet of Cauliflower Rice

1/2 tin of tomatoes

1 tin of tuna in spring water (or any you like)

1/2 cup of sweetcorn

1 tbsp soya sauce

1 tsp turmeric powder (classed as a superfood)

1 tsp cumin

1 tsp chilli powder

chopped parsley to serve

Heat some spray oil in a large wok. Add in the cauli rice then flavour with the turmeric, cumin, chilli and soya sauce, stir to combine.
Then add in the tuna, sweetcorn and tin tomatoes, stir to combine through and gently heat for about 4 mins.
Serve with some fresh parsley. Yummy! and Healthy!

Strawberry, Banana Yoghurt Delight with little surprises.

Image Leave a comment 10/06/2016 the wee caledonian cook

Oh yum! Looking for something fresh and different for breakfast, I came up with this little Parfait, that was absolutely delicious! Once you take a spoonful you taste the strawberry yoghurt then you get the hit of the chocolate mint with the crunch of the oats, coconut and pistachio’s…….oh yummy!

Makes 1

4 tbsp Strawberry Yoghurt

4 tbsp Vanilla Yoghurt

4 Strawberries – sliced

1 small banana – sliced

2 tbsp toasted oats

2 tbsp toasted coconut

3 Chocolate mint leaves – chopped

1 tbsp of pistachio’s chopped

Place 2 tbsp of strawberry yoghurt in a glass, then top with 2 tbsp of vanilla yoghurt.
Place a layer of strawberries and bananas on top and sprinkle 1 tbsp oats and coconut on.
Sprinkle on the chocolate mint leaves
Then do above over again for a second layer.
Top with any remaining banana or strawberries and pistachio’s and serve! YUMMY!

Three Bean Salad with Kalette Leaves

Image Leave a comment 13/04/2016 the wee caledonian cook

Inspired by the Kalette leaves flavour, I decided to use them in my bean salad today for lunch, and yep you guessed it my lunch tasted delicious and very healthy too!

Serves 2

75g Red Kidney Beans

75g Borlotti Beans

75g Cannellini Beans ( you can of course use any beans you like, even chickpeas)

2 tbsp sweetcorn

1/2 chopped red onion finely

Handful chopped parsley

Handful chopped Mint

40g Sliced Black Olives

1 tbsp Olive oil

1 tbsp white wine vinegar

1 tsp balsamic vinegar

Salt and Black pepper to taste

4/5 Kalette Leaves Chopped

Mix everything in a large bowl and serve…….Yummy!

Approx 120 Kcal, 1g fat, 11g carbs, 4g fibre, 3.5g protein per serving.

Spicy Beetroot and Potato Rosti

Image Leave a comment 03/04/2016 the wee caledonian cook

Brunch Sunday!

Waking up late today and hungry I decided to use up leftover Beetroot and make some Rosti’s for brunch.

Makes 4 large

2 medium potatoes – peeled and grated

1 large Beetroot – peeled and grated

1 medium egg

Ground Black pepper and salt to taste

1 tsp parsley

1 tsp chilli’s – chopped very finely

1 small onion – grated.

Preheat oven to 200deg.
Mix Beetroot, potato, onion, egg, pepper, salt, chilli and parsley n a large bowl until combined.
Place a baking sheet onto an oven tray and using chef rings, spoon mixture into each ring and pat down.
Remove rings and bake in the oven for 25 mins.
I served with some Sweet Chilli sauce, however, you can serve with the following:-

Creme Fraiche and chive mix.

Put a fried egg on top also.

A simple side salad would make a lovely lunch

or just a simple mayo mix.

Yummy!

My Greek Tuna Salad Leaf Sandwich

Image 2 Comments 16/02/2016 the wee caledonian cook

I wanted to try something a bit different………………and isn’t it just amazing when it turns out delicious! I fancied Greek style but healthy and with a kick, so here is my Greek inspired lettuce sandwiches.

1 Red mini Cos Lettuce (or any lettuce of your choice)

1 tin of tuna in spring water

2 tbsp of black olives – halved

1/2 red onion – chopped finely

1 tsp of chilli flakes

1 tbsp balsamic vinegar

2 tbsp mayonnaise low fat

1/2 avocado – sliced

Mix tuna, olives, balsamic, chilli, mayo and onion together in a bowl
Wash lettuce and place on a plate
Top lettuce with the tuna mix and place avocado slices on top
Place another lettuce leaf to close the sandwich and serve. Yum!

Beware if you are eating with your hands, you WILL get messy!

My discovery today was – Cauliflower Rice! AMAZING!

Image Leave a comment 22/01/2016 the wee caledonian cook

I just had to share this exciting new food product, CAULI RICE, yes of course it is Cauliflower rice, Gluten Free, low in calories, low in fat but full of flavour! They offer 4 different flavours and in a handy microwave pouch.

At only roughly 50 calories per 100g, it’s a great way to eat healthier and still enjoy the texture of rice and flavours. Made purely from Cauliflower grains.

I have already ordered. Check this weblink for more details.

https://www.caulirice.com/en/home/

EAT RIGHT, FEEL AMAZING!

After my post, I decided to pick some up in my supermarket.

I have just tried the Mediterranean one and it is lovely and at only 46 Kcal and 1.1g fat it is actually quite filling too.

Chia, Almond and Blueberry Morning Shake

Image 2 Comments 21/01/2016 the wee caledonian cook

This was one of those moments where I woke up and thought, I don’t fancy porridge for breakfast, lets see what I have………………after looking in the fridge this is what I put together, full of protein, fibre and superfoods galore it makes a fabulous breakfast shake…….or in fact a great shake at any time and only 154 calories per glass.

For 1 serving

200ml Almond Milk

80g Blueberries

15g Chia Seeds

Mix altogether in a blender until blueberries are broken down, serve and drink…YUMMY!

Smoked Cod and Sweet Potato Fishcakes with Fried Rice

Image Leave a comment 17/01/2016 the wee caledonian cook

Continuing with my Superfoods, I fancied a Chinese Flavour Inspired dinner for my Saturday night in but also wanted to keep it healthy and not overload on calories. Looking in my cupboards and fridge I saw a lovely piece of smoked Cod I got from my usual fishmonger so decided to use this.

This is my Saturday do it yourself Chinese Takeaway Dinner.

Serves 2/3

FOR THE FISHCAKES:-

200 g Smoked Cod
1 medium Baked Potato
1 medium Sweet Potato
Handful of Fresh Coriander
1 Juice of lime
1 tsp smoked paprika
2 tbsp light olive oil
1 tsp of spiced red pepper or chilli
Plain Flour for dusting
Salt and pepper to taste

Bake the potatoes in the microwave on high heat for about 10 mins until soft
Scoop out the inside of the potatoes and place in a food processor
Slice the fish portion and add to food processor with paprika, coriander, red spice and lime juice, blend together.
With your hands shape into patties about 1cm thick and 10cm dia, dust with flour and refrigerate for about 1 hour
Heat the oil in a flat pan to medium heat
Place the fish cakes in the pan and cook through for about 5-6 mins on each side or until golden brown.

I served these with a little Sweet Chilli Sauce on the side which was lovely!

Nutrition Facts

Smoked Cod and Sweet Potato Fishcakes

Servings Per Recipe: 3

Amount Per Serving

Calories: 225

Total Fat: 9.6 g
Saturated Fat: 1.3 g
Trans Fat: 0 g
Cholesterol: 31.3 mg
Sodium: 283 mg
Total Carbs: 23.2 g
Dietary Fiber: 3.4 g
Sugars: 2.7 g
Protein: 12.6 g

FOR THE CHINESE FRIED RICE:-

75g Wholemeal Brown Rice
50g Frozen peas
1 Chopped Red pepper finely
4 Spring Onions – chopped finely
2 tbsp soy sauce
2 eggs
1 tsp Turmeric
1 tbsp sesame oil

Cook rice as per packet instructions and set aside.
Heat oil in a wok/pan
Crack 1 egg into pan and stir continuously until you get scrambled egg.

4. Then add in rice, peas, red pepper, onions, turmeric and stir together.

5. Crack in the other egg add in soy sauce and stir through until egg is cooked.

Make sure you stir continuously or it will stick together. If it does add a little water.

Yummy!

Nutrition Facts

Chinese Fried Rice

Servings Per Recipe: 2

Amount Per Serving

Calories: 324

Total Fat: 12.5 g
Saturated Fat: 2.6 g
Trans Fat: 0 g
Cholesterol: 163.7 mg
Sodium: 1105.2 mg
Total Carbs: 40.2 g
Dietary Fiber: 4.8 g
Sugars: 5.3 g
Protein: 12.9 g

My Veg Mash Up – Using leftovers

Image Leave a comment 14/01/2016 the wee caledonian cook

Had to use up some vegetables in my fridge up, if you’re like me, I hate waste, and I buy loads thinking I’m going to be good this week and have veg every day….some days that doesn’t work out so I’m left with a lot. I decided to do something I’ve never tried before and simply just mash it all up. Wanted to add some flavour and decided a Mediterranean flavour should be o.k.

Makes 1 Pepper

1 x Orange Pepper – Roasted and cut in half

2 x Carrots

Handful Broccoli (approx 50g)

30g Green Beans – chopped

2 tbsp Tomato Passata (I had some left in my fridge thought I’d chuck in it to help bind)

1 tsp basil

1tsp oregano

1 tsp spiced crushed red pepper (my fav from Costco), this gives a lovely kick!

Pre-heat oven to 220 deg. Cut pepper in half and spray with oil, place in a foil lined baking tin and bake in oven for 20 minutes.
Cook vegetables either boil or steam, I always steam as it’s healthier and much more tastier.
Once vegetables are cooked, place in a food processor or blender with the passata and herbs n spices until mix through.
Once peppers are ready remove from oven and fill with the veg mix. Serve. Yummy!

Of course you can tailor to your own tastes with any vegetable and any type of spice and herbs, the list is endless.

I do like it when you get a success in the kitchen! Happy Days!

So low in calories and fat too.

Nutrition Facts

My Med Veg Mash Up!

Servings Per Recipe: 1

Amount Per Serving

Calories: 162

Total Fat: 1.4 g
Saturated Fat: 0.2 g
Trans Fat: 0 g
Cholesterol: 0 mg
Sodium: 367.8 mg
Total Carbs: 36.8 g
Dietary Fiber: 9.5 g
Sugars: 11.9 g
Protein: 6.7 g

Oriental Turkey and Green Veg Mix

Image Leave a comment 12/01/2016 the wee caledonian cook

Looking in my fridge tonight I had a lot of greens needing to be used up, so as I had a curried meal last night I decided to go with Oriental, and it worked our deliciously. Don’t you just love it when you just fling everything in last minute and you create a delicious meal for yourself.

150g Breast Turkey
50g Kale
100g Broccoli
50g Trimmed Green Beans
2 carrots
2 tbsp soya sauce
1 tbsp chinese five spice
1 tbsp sesame seeds
1 tbsp crushed red pepper

Spray oil a griddle pan and heat to a high heat
Rub chinese five spice into turkey breast, then cook on griddle pan for approx 5-6 mins each side or until cooked through.
Meanwhile, place all the greens, (broccoli, kale and green beans in a steamer and steam for about 5 mins)
Peel carrot skin off then slice into thin strips
Once veg is cooked, mix in the carrot, soy sauce, sesame seeds and red pepper.
Place veg mix onto a plate and top with the turkey breast. Yum!

Nutrition Facts

Oriental Turkey and Mixed Greens

Servings Per Recipe: 1

Amount Per Serving

Calories: 464

Total Fat: 16.9 g
Saturated Fat: 3.9 g
Trans Fat: 0 g
Cholesterol: 97.5 mg
Sodium: 2242.2 mg
Total Carbs: 37.6 g
Dietary Fiber: 11 g
Sugars: 9.9 g
Protein: 46.4 g

Curried Cabbage with Salmon

Image Leave a comment 11/01/2016 the wee caledonian cook

Looking in Fridge I had to use the cabbage up but wondered how I could jazz it up! Looked in my spice rack and this is what I put together. Tasty absolutely sensational. This could also work with Cod and Chicken. It is also low in calories and fat….Result!

Serves 1

1/2 Savoy Cabbage – sliced
1 portion Salmon Fillet approx (150g)
1 clove Garlic – crushed
1 tsp Cumin
1/2 white onion – sliced
2 tbsp desiccated coconut
1 tsp curry powder
1 tsp Gram Masala
30g Lentil Sprouts (optional) I had these left over so I just put them in.

Mix the Gram Masala and Curry Powder together and rub into Salmon
Heat up a griddle pan with spray oil and place Salmon on to cook through (approx 10 mins)
Meanwhile, heat a wok to a high heat and cook the garlic and cumin with onion until soft (approx 2 mins)
Add to the wok the cabbage and coconut, stir through for about 5 mins. If adding the Lentil Sprouts put in 1 min before ready and mix just to heat through.
Plate the cabbage mix and place the salmon on top. Yum!

Nutrition Facts

Curried Cabbage with Salmon

Servings Per Recipe: 1

Amount Per Serving

Calories: 226

Total Fat: 2.4 g
Saturated Fat: 0.5 g
Trans Fat: 0 g
Cholesterol: 106.5 mg
Sodium: 229.7 mg
Total Carbs: 14 g
Dietary Fiber: 4.1 g
Sugars: 4.5 g
Protein: 36.9 g

Potato, Spinach and Quinoa Bites

Image 3 Comments 22/10/2015 the wee caledonian cook

Makes 6

2 Medium potatoes – peeled, chopped and cooked (boiled)

1/2 cup of quinoa – cooked (normally 20mins simmer and 10 mins rest)

1 large handful of Spinach – chopped very finely

4 basil leaves – chopped finely (or 1 tbsp dried)

1 tbsp Lemon Juice

1/2 tsp sesame seeds

1/2 tsp Thyme

Salt & Pepper to taste

2 tbsp Plain Flour

Spray oil

Preheat oven to 200 deg.
Mash up potatoes finely .
Mix up Spinach, Basil, Thyme, Sesame Seeds, Lemon Juice into a paste.
Then Mix in the potatoes and quinoa with 1 tbsp of plain flour and season, mix until you can form a ball shape with the mixture without sticking to your hands, add more flour if you need to.
Roll the balls in some flour and place on an oiled baking sheet.
Bake for approx 30-40 mins. (You may need to turn over half way through cooking)
They will be slightly crunchy on outside and soft in the middle….serve on a bed of Steamed Spinach for extra healthyness! Yum!

Avocado Salsa Salmon

Image Leave a comment 13/10/2015 the wee caledonian cook

This week we celebrate Scottish Seafood Week, an eight day celebration that aims to encourage people across the UK to eat more fish, more often – and the quality and quantity of seafood that comes from the rich, clear waters around Scotland is certainly something to celebrate.

From fine-dining favourites like oysters and langoustines to beautiful fish-and-chip-shop classics like cod and haddock, Scottish seafood offers something for every taste and budget. Not to mention that the current holders of two major national competitions, run by Seafish, are from Scotland. Glasgow-based Gamba are the proud holders of the Seafood Restaurant of the Year, while Independent Takeaway Fish and Chip Shop of the Year was handed to Frankie’s in Shetland earlier this year.

My Avocado Salsa Scottish Salmon

Serves 2

2 pieces of lovely Scottish Salmon

1/2 Avocado

1 tbsp Coriander

Juice from 1 lime

1 tsp olive oil

1/2 red onion – chopped finely

1 tsp Chilli powder

1 tsp smoked Paprika

Salt & Pepper

1/2 tsp Cumin

In a bowl, mix all the spices:- chilli, paprika, cumin, salt & pepper, then rub onto one side of the salmon, chill for 30 mins in fridge.

Meanwhile, chopped avocado into small chunks/slices, add to a bowl, mix in the red onion, lime juice, coriander and 1tsp of olive oil. Set aside.

Steam cook your salmon first then place on a griddle at high heat for a minute to seal in the spices. Alternatively, you can cook under the high grill for approx 6-7 mins until cooked through.

Place the salsa mixture on top of Salmon and serve. Yummy! The good thing with this is you can tailor to your own taste, more spicy…add more chilli….less…..add less, it’s up to you. Enjoy!

Breakfast Muffins

Image Leave a comment 19/04/2015 the wee caledonian cook

Makes 4 – approx 110 calories per muffin

4 Turkey Rashers – low fat

3 eggs – whisked

1 pepper (of your choice) – chopped

2 spring onions – chopped

handful chives – chopped finely

ground black pepper to taste

2 handfuls of Baby Spinach

1. Preheat oven to 180 deg. Lightly fry turkey in a pan for 5 mins with light spray oil.

2. Meanwhile, whisk eggs and add chives and pepper

3. Spray muffin tray with light oil to prevent sticking. To layer up, place turkey rashers on bottom of each muffin case (I used a cutter to shape them circular so they fit in perfectly), then place the baby spinach in and top with pepper and spring onions.

4. Pour into each one the egg mixture and bake for approx 20 mins.

5. Serve on a bed of spinach….yummy!

Healthy Five Spice Turkey Stir Fry

Image Leave a comment 15/04/2015 the wee caledonian cook

Another 15 minute meal under 300 calories.

Vegetables of your choice, sliced and chopped, I used:-

Courgette, Carrott, Cucumber, Chinese Beansprouts, Red cabbage, Red, Yellow, Green peppers, Spring onion

1. Coat Turkey strips in Chinese Five Spice and brown in a little sesame oil for approx 10 mins.

2. Add all the chopped vegetables and stir fry for 3 mins. Add in some Soy Sauce and cook for further 2 mins.

3. Empty into a bowl, sprinkle some sesame seeds and enjoy. Simple, quick, healthy yet tasty.

If you don’t like Soy, you could add some sweet chilli sauce.

Morning Bacon and Tomato Frittata

Image Leave a comment 28/03/2015 the wee caledonian cook

Love these variations for Brekkie. 225 Calories per frittata

2 medium eggs – beaten

50ml skimmed milk

1 tomato sliced

2 rashers of reduced fat lean smoked bacon

salt and pepper to taste

tablespoon of chives

1. Mix beaten eggs, milk, sat, pepper and chives together set aside

2. Lightly fry bacon with low fat spray olive oil or teaspoon of olive oil until browned

3. Put bacon into an oven dish, slice tomato and place on top

4. Pour in egg mixture evenly and bake for approx 20 mins at 200 deg.

Yummy filling brekkie 🙂 To make this even more healthy add in some Kale.

Five Spice Chicken Salad in under 12 minutes.

Image Leave a comment 23/03/2015 the wee caledonian cook

I love Fast Healthy Food. These days we seem to have less time, so quick healthy dinners are perfect.

Serves 1 – Calories per serving 350, 5.8g fat, 0.7g sat fat, 7g protein

1 x carrot sliced thinly

1/4 cabbage sliced thinly

1/4 courgette sliced thinly

1 red pepper sliced thinly

2 Handfuls of kale

small tin of sweetcorn or small handful of frozen sweetcorn

1/4 lettuce sliced finely

1 Egg (Boiled)

1 Chicken Breast, sliced or cubed

1 tablespoon of chinese five spice

1-2 tablespoons of Soy Sauce

1. Boil egg in a pan of hot water for about 7-8 mins until hard boiled.

2. Chop the chicken breast and coat in chinese five spice, then fry in a wok or pan with 1 tablespoon olive oil until browned all over.

3. Add in little at a time, all of the vegetables, stir and cook on high heat for about 5 minutes, splash on the soy sauce and cook for further 1 minute.

4. Remove egg, take off shell and slice.

5. Empty all ingredients onto a plate or bowl and serve…..Yummy healthy meal in under 10 minutes!

Chocolate orange custards

Image 2 Comments 15/02/2015 the wee caledonian cook

Aren’t we always looking for healthier desserts? Guilt Free? Low Fat? Low Calories? My answer is yes, but I don’t want to compromise on flavour. This is perfect, delicious and healthier.

Serves 2 – per serving 169 kcal, 5 g fat (3g sat fat), 23g carbs, 8g protein

3/4 cup of skimmed milk

4 squares of 90% cocoa chocolate

2 teaspoons of vanilla extract

1 egg

1/2 teaspoon of orange extract

1 tablespoon of splenda sugar

butter

1. Pre-heat oven on Multilevel to 160 deg. Butter bottom and sides of custard mould/dish and sprinkle some sugar around, shaking off excess. Place into a shallow dish and set aside.

2. In a saucepan mix milk, 1 tablespoon of sugar, chocolate pieces and 1 tsp of vanilla extract, gently heat through until chocolate is melted.

3. In a bowl combine egg, 1 tsp vanilla extract and 1/2 teaspoon of orange extract.

4. Gradually whisk the milk mixture with the egg mixture and remove any foam from surface.

5. Pour mixture into the moulds, pour boiling water into the shallow dish around the moulds and place in oven for approx 30-35 mins.

6. Remove moulds from dish and allow to completely cool in moulds/pots on a rack. Once cooled, cover and refrigerate for approx 2 hours.

7. To unmold custards, loosen edges with a knife, slipping its point in between the custard and cup to let in air. Then place a dessert plate over each custard, turn mold or custard pot and plate over together releasing the custard onto plate. Decorate with some strawberries for garnish.

Yummy!!

My White Chilli

Image Leave a comment 31/01/2015 the wee caledonian cook

Decided to try different beans in my chilli (as that’s what I had in cupboard…lol!), yummy alternative.

Serves 2 (422 cal per serving, 9g fat, 2g sat fat, 1.6g salt, 27g carbs)

2 x chicken breasts ( cubed )

1 tbsp olive oil or spray oil

1 large white onion, finely chopped

2 cloves garlic, crushed

1 tbsp of cumin

1 tbsp smoked paprika

1 tbsp chilli powder

1 tsp dried oregano

1 x 400g chopped tomatoes

1 x 150-200g tin cannellini beans

2 tbsp fat free Greek yoghurt (optional)

2 spring onions, chopped

1. Heat oil in saucepan and fry the onion and garlic until slightly browned

2. Add the cumin, paprika, chilli and oregano and stir through for 1 min.

3. Add in the chopped chicken and stir for about 5-10 mins making sure the chicken is covered in the spices and beginning to cook through.

4. Add in the chopped tomatoes and simmer for about 20 mins until sauce thickens.

5. Add in the cannellini beans and heat through for about 5 minutes.

6. Taste, season and serve with a dollop of yoghurt and sprinkle chopped spring onions.

Yum…Yum!

Homemade Low Calorie Hummous

Image Leave a comment 18/10/2014 the wee caledonian cook

This is only 120 calories per pot or 10 calories per dip (and I like big dips)

1/2 can Chickpeas (110g)

Handful of Basil

1/2 lemon zest

1 1/2 tablespoon peanut butter

Pinch Cumin

Teaspoon of Salt

150g Zero Fat Natural Yoghurt

Teaspoon of chilli (Optional) tastes great though

Put everything in a Food Processor and Wiz Up for a minute or until all mixed.

Chill and serve with favourite condiment.

To keep low in calories serve with Carrot sticks or Celery sticks or poppodums (no oil, cooked in microwave)

THE WEE CALEDONIAN COOK

DISCOVERING MY INNER CHEF

low fat

Quick Porridge Pudding

Creamy Italian Chicken Pasta

Braised Scottish Steak with Root Veg Mash

Banana Custard & Cream Pudding POTs

Green Thai Lentil Soup

Chicken & Chickpea Thai Cakes

Middle Eastern Beef & Rice

Chicken Dopiaza (lower calorie option)

Cajun ‘Dirty’ Rice

Cod in Soft Corn Tacos

Cloudy Eggs

Love of omelettes

Broccoli and Cheese Croquettes

Indian Spiced Russian Kale served in Courgette Boats

Kedgeree

Cauliflower Rice with Tuna, Tomato and Sweetcorn.

Strawberry, Banana Yoghurt Delight with little surprises.

Three Bean Salad with Kalette Leaves

Spicy Beetroot and Potato Rosti

My Greek Tuna Salad Leaf Sandwich

My discovery today was – Cauliflower Rice! AMAZING!

Chia, Almond and Blueberry Morning Shake

Smoked Cod and Sweet Potato Fishcakes with Fried Rice

My Veg Mash Up – Using leftovers

Oriental Turkey and Green Veg Mix

Curried Cabbage with Salmon

Potato, Spinach and Quinoa Bites

Avocado Salsa Salmon

Breakfast Muffins

Healthy Five Spice Turkey Stir Fry

Morning Bacon and Tomato Frittata

Five Spice Chicken Salad in under 12 minutes.

Chocolate orange custards

My White Chilli

Homemade Low Calorie Hummous