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 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.
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.
Its definitely soup season, I woke to -5 deg this morning….very cold. Using up some leftovers in my fridge, mainly carrot and onion I decided to make a warming soup. This was delicious and hit the spot right. I used my steampot, so steaming the vegetables made this even more nutritious and flavorsome.
Makes 3 Servings
4 large carrots
1 large onion
500ml Vegetable Stock
60g Bulgur Wheat
1 tsp garlic granules
1 1/2 tsp Cumin
1 1/2 tsp dried coriander
Salt & Pepper to taste
Chop up the onion & carrots into chunks and place in the steam pot with 200ml of the vegetable stock and cook on steam setting for 8 minutes.
Remove steam pot lid and add in the rest of the stock then blitz with a hand blender until well blended and smooth.
Stir in the spices/herbs and bulgur wheat and cook on microwave at 750w for 3 minutes.
Remove and stir. Season and serve.
you can of course make a big batch and freezer for later.
Monday morning breakfast was a case of trying to use up leftovers. I had some fresh bread and spinach that needed to be used, so decided on some easy breakfast cups. Quick and easy to make. There are so many flavours you can use for these too.
Made 3 with left overs
1 piece of bread per cup – crustless
Cheddar Cheese (low fat – optional)
Salt & pepper to season
chilli flakes – optional
1 tsp paprika – optional
1 tbsp butter – melted
Firstly preheat your oven to 180 deg.
Brush your bread with the melted butter both sides and cut diagonally, place the bread into the muffin tin overlapping and making sure the bottom is covered.
Bake the bread in the oven for 5 minutes and remove
Place the spinach & cheese with seasoning and chilli into the cups and then crack the egg into them. Sprinkle with paprika and bake for a further 15 minutes. A bit less if you like your eggs really running.
Oh yum, this little Sunday lunch dish was super tasty and healthy too. Original recipe was adapted from Love & Lemons. I was trying to use up what I had in my fridge so roasted tomato sauce it was to go with. Topped with some fresh scottish mackerel this was so tasty and flavoursome.
For the Flatbreads:-
200g Gram Flour
1 tsp sea salt
1 tsp garlic powder
2 tsp Dried Parsley
2 tsp Dried Coriander
1 tsp Ground cumin
1/2 tsp Chilli powder or crushed chilli
2 tsps Lemon juice
6 tsps extra virgin olive oil
In a large bowl, mix everything together, chickpea flour, salt, garlic powder, dried herbs, cumin, lemon juice, olive oil and water. Allow to sit for about 30 minutes.
Preheat a pan on the hob to a high heat with a little oil, pour half the mixture into the pan and cook for a few minutes until you see the mixture starting to rise. Flip over and cook for a further few minutes until slightly browned.
Serve with roasted tomato sauce, top with strips of cucumber and some smoked mackerel. Yummy!
For the Roasted Tomato & Walnut Sauce
12-15 cherry tomatoes – halved
1 tsp ground garlic powder
2 tsps powdered sugar
2 tsps sea salt
1/4 tsp chilli flakes
2 tbsps Walnut Oil
1 tsp balsamic vinegar
Roast the tomatoes under the grill or in a pan until soft and slightly browned.
Place all other ingredients into a food processor, add the roasted tomatoes and blitz until you get a smooth puree.
Oh yum. In my aim to be eating a bit healthier this year, I took my hand to these little nutritious burgers, they were so delicious and very filling too.
Makes about 6
200g butternut Squash – sliced
200g Sweet Potato – sliced
1 medium onion – finely chopped
1 clove garlic – crushed
1 tsp dried chilli flakes
1 tsp ground cumin
1 tsp smoked paprika
1 tsp dried coriander
Salt & Pepper to taste
Cook the butternut Squash and mash up. (I steamed cooked mine using my steam pot for about 6 minutes)
In a bowl mix the butternut squash, wilted spinach, onion, cumin, paprika, coriander, salt & pepper, chilli flakes & garlic.
Place a cutter onto a sheet of greaseproof paper or plate and fill the cutter with the mixture making individual circles. Approx 2 cm thick.
Heat up the Crisperplate for 2 minutes and cook on Crisp setting for 6 minutes, turn then cook for a further 4 minutes (depending on how well you like them cooked, you can cook for a further 2 minutes for extra brownness) Alternatively, fry in a pan for about 6 mins on medium heat each side with a little oil.
I added some potato wedges to my crisperplate at the same time for a one pan meal.
I know, I’m going to tell you all about my Crisperplate again….lol! Just 7 minutes bake time for these quick and easy puff pastry pizzas, compared to an oven bake (20 mins), the Crisper does it in more than half the time with the same results.
One my own this afternoon I just wanted a quick lunch, so this was perfect. I decided to use up things in my fridge, so I went for this combo, but you can make any combination you like. (times may vary)
1 roll puff pastry (use half if making 2) – cut in half or quarter if making 4
2 tbsp tomato paste
Mushrooms – I used Chestnut
Little olive oil
Pre heat your crisper plate for 2 minutes
Roll out pastry and with each half, score a 1cm border all the way around.
Score a couple of diagonal lines in the middle (do not go right through) then place onto crisper plate.
Place grated mozzarella into the middle, evenly but not too thick. Season.
Then place the mushrooms in a layer evenly and drizzle a little oil over. Season
Cook on Crisper setting for 7-8 minutes or until your desired brownness level.
Oh WOW! That’s all I’m going to say, well apart from, you have to try this. I am always looking for something different and this little recipe came from Kitchen Aid . Usually, I follow a recipe then on my second attempt change it up a little and experiment, but not on this one, it simply is delicious. Especially with some vintage cheddar…Mmmmmm.
450g plain flour
50g Rye flour – I used wholemeal
1 tsp bicarbonate of soda
1 tsp salt
45g melted salted butter
1 tbsp treacle
200g walnut pieces
Pre heat oven to 180 deg. I used the convection bake setting.
Place the flours, bicarbonate of soda and salt into a large bowl and stir together. Make a large hole in the centre of the flour mixture and pour in the melted butter and treacle, walnut pieces plus enough of the buttermilk to make a loose sticky dough.
Tip the dough onto a lightly dusted work surface. The dough will be quite sticky. Shape it into a large ball with a taut top. Place the dough on a floured baking tray and flatten it a bit. Using a knife, score the bread
Dust with flour then bake in the oven for 40 minutes, or until the bread is golden brown and has risen.
Remove from oven and allow to cool on a wire rack. Serve with some lovely cheddar or simply butter.