Caramelised Red Onion

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Caramalised Red Onion

With successfully grown my own red onions this year, I decided to jar up some homemade caramelised red onion. Also a good way to get ahead when preparing some dishes or snacks as this recipe can be made in bulk and then frozen or kept in an air tight container for about 1 week.

These are wonderful with goats cheese on a pizza or in a quiche or simply used to top burgers, whichever way you decided to use them they will add so much flavour to an array of dishes.

Serves 4

1 Tbsp Olive Oil

2 Large Red Onions, finely sliced

1 Tbsp Soft Brown Sugar

4 Tbsp Balsamic Vinegar

1/2 tsp dried chilli (optional)

1 Tsp Mixed Herbs (optional)

  1. Heat the oil in a fry pan on medium heat and add the onions and herbs & chilli if using. Cover and cook for around 15-20 minutes, stirring occasionally until soft.
  2. Remove the lid, reduce heat to a low heat and stir through the sugar and salt. Add the balsamic vinegar and 2 tbsp water then cook for a further 5-10 minutes until the liquid has almost disappeared.
  3. Set aside to cool, then place in a container or sealed bags to freeze or store. If freezing, defrost overnight in the fridge then heat through in a pan for a few minutes. (add a splash of water if needed)
red onion on brown wooden table
Red Onions
Caramlised Red Onions

NEW eBook Coming Soon! – Summer Salads

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Summer Salad eBook

You might think ‘Salad Recipes‘ are just boring veggies…..well, think again!

This wee collection from my favourites are anything but. A healthier lifestyle means turning those ‘dull’ foods into delicious meals that you’ll crave all summer long.

Did I say SUMMER! Yes it is coming back to us, so get ready & nourish yourself.

Watch your inbox this week for your FREE eBook!

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Mince HotPot with Sweet Potato & Carrot Mash

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Mince Hotpot with Sweet Potato & Carrot Mash

This is proper home comfort food and a dish that we love. Using simple ingredients, you’ll love the richness taste of this and with the sweet potato and carrot mash on top it is just packed with flavour! A great family dish that is simple to make that everyone can enjoy. Sometimes I love going back to basics, our ancestors would have cooked this all in one pot as back then there were no fancy cook tops with loads of rings.

We are lucky that we have access to a wide range of different foods and spices these days, so although sometimes it’s great to make classics, it’s also great to try out new flavours and ideas with them. This recipe surely does work with that little change.

If you make it, let me know what you think?

Makes 2-3 servings

250g Scottish Beef Mince (good quality is key)

2 Medium sized Sweet Potatoes, cut into small chunks

1 Red Onion, diced

1 Carrots, diced & 2 Carrots for mash (chopped)

1 Tbsp Balsamic Vinegar

50ml Red Wine (I used Merlot)

1 Tbsp Worcestershire Sauce

2 Handfuls of Frozen Garden Peas

300ml Beef Stock with 2 stock cubes

1 Tsp Mixed Herbs

1/2 Tsp Turmeric

Salt & Pepper to taste

1 Tbsp oil

1-2 Tbsp Beef Gravy Granules to thicken sauce

  1. Pre heat oven to 180 deg fan. Place sweet potatoes and carrot into a large pan of slightly salted water and bring to the boil, reduce to a gentle boil and cook for 20 minutes until softened.
  2. Meanwhile, heat a little oil in a pan and cook the onions until softened. Add the mince to the pan and cook until browned. Add in the balsamic vinegar, Worcestershire sauce, red wine, herbs, seasoning and beef stock, bring to the boil and reduce to a simmer for about 10-15 minutes, liquid should reduce by half.
  3. Stir in the peas and cook for a further 5 minutes.
  4. Add in the Gravy granules and stir to thicken.
  5. Mash the sweet potatoes and carrot with 1 tsp turmeric
  6. Place the mince mixture in a casserole dish, season with black pepper and top with the mash mix, cover with tin foil. Bake in oven for about 30 minutes.
  7. After 30 minutes, remove foil and bake for a further 20 minutes or until golden brown.
  8. Serve & Enjoy!
Beef Mince Hot Pot

CHEESY BEEF MINCE PASTA

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Cheesy Mince Pasta

My meal plan somehow didn’t go to plan this week as I seemed to run out of store cupboard essentials like tin chopped tomatoes etc. This dish was the result of that, having looked a what I had and what needed to be used up I decided on a simple, quick and one pot dish. This turned out so delicious that I am sharing it with you, not only is it an easy to make dish but one that could be made ahead of time and frozen for later. The flavours in this dish can be enjoyed with the whole family. The good thing about this dish is that you can add whatever vegetables you like, to be honest anything goes here.

Serves 2 – 3

250g Scottish Beef Mince (you could also use minced lamb)

1 Onion, chopped

1 tsp Ground Garlic Granules or 2 Garlic Cloves

100g Frozen Garden Peas

120g Pasta (I used fusilli but penne will do too)

400ml Beef Stock

2 Tbsp Tomato Paste

1 Tsp Dried Chilli Flakes

1 Tsp Smoked Paprika

Salt & Pepper to taste

1 Tbsp oil

100g Grated Cheddar Cheese

Handful of Chopped Parsley

  1. Heat the oil in a pan on medium to high heat and fry the onions until softened and slightly browned
  2. Add in the beef mince, season with salt & pepper & brown.
  3. Add in the tomato paste, garlic, paprika, chilli flakes and frozen peas, mix through. Add in the pasta and beef stock, bring to the boil, reduce to a simmer and cook covered until pasta is cooked through, about 12-15 minutes.
  4. Remove lid and sprinkle over the cheddar cheese and parsley, put lid back on, turn off heat and leave for 5 minutes. The heat in the pan will gently melt the cheese. Serve and Enjoy.
Cheesy Beef Mince Pasta

Lentil & Squash Dhansak

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Lentil & Squash Dhansak

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.

Serves 4

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)

  1. 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)
  2. 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.
  3. 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.
  4. Serve into bowls and garnish with a sprinkle of seeds.
Pot of Lentil & Squash Dhansak

Asparagus, Pea, Bean & Rice Bowl

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Asparagus Rice Bowl

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.

Serves 2-3

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

Pinch Sugar

Handful freshly Chopped Coriander

Rainbow Pepper or Black Pepper

  1. Cook the asparagus, green beans and peas in a pan of boiling water for 2-3 mins until tender. Drain.
  2. Cook the Rice as per packet instructions and drain.
  3. Heat the mixed salad beans in a pan for 4-5 minutes.
  4. In a large bowl, put the rice, asparagus, green beans, peas, mixed salad beans & spinach, mix through until combined.
  5. 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.
Bowl of Asparagus, Bean & Rice

Smoked Haddock Pasta

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Smoked Haddock Pasta with White Cheese Sauce

Pasta is such a staple food in most households and I think one of the easiest fast foods around. It can be made healthier by using the Wholewheat variety. When eaten in moderation, pasta can be part of a healthy diet. Wholewheat pasta may be a better choice for many, as it is lower in calories and carbs but higher in fiber and nutrients. However, in addition to the type of pasta you pick, what you top it with is just as important.

This dish uses Scottish Smoked Haddock, fresh from my favourite fishmongers in Pittenweem, Ryan Black, they deliver straight from the Shore to your door.

It also uses some of my fresh vegetables from my garden….yum!

Makes enough for 2

2 pieces of Smoked Haddock (or any fish you like)

150g Wholewheat pasta

2 Carrots – chopped

Handful of Broccoli

Handful of peas

3 Sweet mini peppers – chopped

Salt & pepper to taste

White Cheese Sauce to serve (recipe here https://cookingwithluce.wordpress.com/2020/10/03/white-cheese-sauce/)

  1. I used my Steam pot for my Combi Microwave for this recipe, but if you don’t have Steamer just cook your pasta as per packet instructions. In a pan, bring some water to the boil add your vegetables and simmer for 4 minutes until softened. (you could use frozen vegetables or tinned vegetables for this too). Bring a large pan of water to the boil, bring to a simmer and add in your fish, cook for about 10 minutes.
  2. If you have a Steam pot, add the pasta with 300ml water to the base, then your fish and vegetables onto the grid and cook on Pasta Setting for 7 minutes.
  3. Meanwhile, make your sauce as per above recipe.
  4. Remove fish and place onto a chopping board and remove the skin, break up into bite size pieces.
  5. Drain your pasta and vegetables. Add the vegetables to the pasta then pour over the sauce mixture and mix through, add in the fish, mix and serve.

Steam pot cooking
Smoked Haddock Pasta Dish

Roasted Beetroot Salad

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Roasted Beetroot Salad

As you may know I started my very first Raised Vegetable Beds this year, it’s something I’ve been wanting to do for a while but as the story goes, we work & we work and never seem to find time to start anything. This was the year that I was finally going to put a plan of action together, ordered my raised beds, got them all painted and treated, filled them up, planted the seeds and waited. I can’t tell you how exciting it was to see my first little green shoot pop up.

I love Beetroot, so that was the first seed planted and I am now starting to harvest them. Oh my, freshness, freshness, freshness…..there is nothing better that eating straight from your garden, I harvested some yesterday and decided on a lovely refreshing salad today for my lunch.

Fresh Beetroot from my garden

How to Roast Beetroot

First wash all the mud etc off of the beets and trim of the stalks & leaves, but keep the leaves aside for later. If not using straight away, store in a perforated plastic bag in the salad bins in your fridge, these will keep for about 2 weeks.

Beetroot & Beetroot Leaves Storage in Fridge

Using Tin foil, place the Beets (with the skin on) on and sprinkle a little olive oil & salt, wrap up into a parcel, not too tightly as you want the steam to help cook the beets, then bake on a tray in centre of your oven at 200 deg for about 45 minutes.

Remove and allow steam to escape from parcel then allow to cool slightly. At this stage, I advise to wear gloves, you WILL get Beetroot stained if you don’t…lol! With gloves on gently rub the skin and you’ll notice it comes away very easily, remove all the skin and slice into wedges or bite sized pieces. Yum!

Removing Skin from Roasted Beetroot

Using the saved leaves, these can be cooked just like Kale. Bring a pan of water to the boil add a little salt and blanch for a few minutes, remove and drain excess water through a colander/sieve. I love the colour of the water here too.

Place leaves in a bowl with beetroot, squeeze some lemon juice and 1 tbsp balsamic vinegar over and mix. Sprinkle over some Goats cheese or Feta cheese and chopped walnuts to serve.

You could also cook some couscous or bulgur wheat to add to make it a more filling bowl.

A Bowl of Roasted Beetroot, Beetroot Leaves, Goats Cheese, Walnuts

Spinach Leaf Creamy Pesto

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Since in Lockdown I’ve had the chance to build & plant my first proper Vegetable Beds and today was my first harvest of my Radishes….yummy! There is nothing better than homegrown fresh food. The obvious choice is a salad as radishes are just so refreshing and add that bit of crunch. Did you know you can eat the leaves also? Chop them up add to potatoes or pasta or make a pesto!

Left Over Radish leaves – 2 handfuls approx

1 Garlic Clove

1 tbsp pistachios

30g Grated Cheese (Parmesan)

2 tbsp olive oil – good quality one for best flavour

2 tbsp creme fraiche

Salt & pepper

  1. Thoroughly wash the green leaves and put into a blender or food processor along with the rest of the ingredients and blitz until smooth, if too thick add a little more olive oil.

I used mine to make a lovely radish & avocado salad for lunch. I will probably use the rest for some pasta later on in week. Cover and store in fridge for max 3 days.

Sweet Potato Roti

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Looking for something a bit more tastier and a healthier more nutritious option to go with my healthier option curry tonight, having a sweet potato left over from last weeks shopping I decided to try this……and well, it turned out amazing, super tasty and the structure held very well too.

 

Makes 6

1 large Sweet Potato

1 cup of plain flour

1/2 tsp turmeric

1/2 tsp chilli flakes

1/2 tsp cumin

Salt & pepper to taste

 

  1. Start by steam cooking the sweet potato (I used my steam pot and steamed for 6 minutes by slicing into 1-2cm thick slices), do not roast as this will not give you the same flavour.
  2. Allow potato to cool in a bowl then mash and add the spices and flour. With your hands bring to a dough.
  3. Flour a surface a cut the dough into 6 pieces. Roll out each piece as thin as you can.
  4. Heat a little oil (not too much or it will burn too quickly) in a fry pan on a very high heat and cook until you see the dough start to bubble, then turn over and cook for a further minute, remove & continue with the rest.
  5. If you have any leftovers simply vacuum pack and store either in the fridge for later of you can freeze.
  6. Yum!

 

 

 

 

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Maple & Teriyaki Glaze Salmon

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Oh Yum. Eating Healthy is a priority for me, it makes me feel good and keeps me alert. Living in Scotland we have amazing fresh Salmon which is classified as an oily fish, salmon is considered to be healthy due to the fish’s high protein, high omega 3 fatty acids, and high Vitamin D.

I’m always looking for new flavours to try and this has got to be one of my favourites.

 

1 Serving

2 tbsp Maple Syrup

2 tbsp Teriyaki Sauce

1 tbsp Hot Sauce

1 Clove garlic

Salmon Fillet

Select of vegetables to serve.

 

  1. I put all the ingredients into a food bag and allowed to marinade for about 1 hour.
  2. Remove food from bag, keeping the marinade.
  3. I used my Crisper plate, place salmon and vegetables on and cook on Crisp function for about 4-5 minutes depending on thickness of Salmon. Alternatively pre-heat oven to 210 deg and place on greaseproof tray and bake for about 10 minutes.
  4. Meanwhile, reduce the marinade sauce using a medium heat so that you have a thick sauce to pour over.

 

 

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Vegetable Tagine

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In a bid to get more vegetables into our diet, this little Tagine was simply super tasty and super healthy. One pot cooking too so nice & easy. I do love Moroccan flavours. Idea came from a recipe from PON and as usual I added and took out bits to suit my own tastes. Delicious!!!

 

Serves 4

Low calorie spray

1 Large carrot, cut into chunks

200g Turnip (swede), peeled and cut into chunks

2 large parsnips, peeled and cut into chunks

6 shallots – peeled and cut into wedges

1 red pepper, cut into wedges

200g peeled and deseeded butternut squash, cut into chunks

2 garlic cloves, crushed

1 tbsp Moroccan Spice Mix (1 tsp ground ginger, 1 tsp ground cumin, 1 tsp coriander, 1 tsp ground cinnamon, 1 tsp white pepper, 1/2 tsp mixed spice, 1/2 tsp ground turmeric)

1 x 400g tin chopped tomatoes

250ml vegetable stock

1 x 400g tin chickpeas, drained.

200g Baby Spinach

handful chopped fresh coriander

 

  1. Spray a Casserole dish with low cal spray and place over medium heat, add the vegetables and cook for about 5-10 minutes until lightly browned.
  2. Add the garlic and cook for a few more minutes, then add the spice mix and season ensuring all vegetables are covered.
  3. Stir in the chopped tomatoes and stock, bring to a simmer, cover and turn down low. Cook for about 1- 1 1/2 hours, stirring occasionally.
  4. Stir in the chickpeas and spinach and cook for about 5 minutes more.
  5. Sprinkle with fresh coriander and serve.

 

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Rumbledethumps

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This is a Scottish Traditional Dish, made up of mainly Potatoes, onion & cabbage. I love this dish it is such a warming comfort food dish but healthy and nutritious.  It was chilly & wet here today, so this was the perfect dish to go with my chicken tonight.

 

Serves 2

250g potatoes – skin on and cut into small chunks

200g Turnip – cut into small chunks

1 white onion – finely sliced

1/2 green cabbage – finely sliced

Salt & Rainbow pepper (or black pepper)

1 egg yolk

40g low fat cheddar cheese

 

  1. Preheat the oven to 200 deg
  2. Place the potatoes and turnip in a large pan salted boiling water and gently boil until slightly softened.
  3. Meanwhile, spray a fry pan with low fat oil and cook the onion & cabbage until softened and slightly browned.                                                                          20190603_175245
  4. Once potatoes etc have softened, drain and add the the cabbage pan, mix and gently mash, not too much as your still want some chunks.                                            20190603_175644
  5. Decant into an oven proof dish and mix with the egg yolk, season with salt & pepper and sprinkle the cheese evenly over the top.                                                    20190603_180019
  6. Bake in the oven for 15-20 minutes.
  7. Serve. Yummy!  (A little splash of Worcestershire Sauce with this is amazing also)

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Harissa Spice Veggie Tray Bake

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Oh yummy…….I had some left over Harissa Paste and some veggies in the fridge, and yes, you guessed it……Harissa Tray Bake it was.    I have to say this was super tasty and also super healthy…..I even got my boyfriend to eat veggies, which believe me is no mean feat….lol!

Great as a main dish or a side dish. I decided a main dish and served with some of my homemade Chapati’s

 

Serves 2 (main dishes)

1 large sweet potato – cut into small chunks

1 large red onion – cut into wedges

2 Carrots – cut into small chunks

1 x red & 1 x yellow pepper – sliced thickly

1 Cauliflower – cut into small florets

2 Parsnips – cut into small chunks

4-5 asparagus

1 x 400g tin chickpeas

1 x 200g tin tomatoes

2 large heaped tbsps of Rose Harissa Paste

1 tbsp oil

Coriander

Salt & pepper to season

 

  1. Place all vegetables into a food bag or bowl, then add the harissa paste and mix thoroughly to coat all the veggies. (this can be stored in fridge for later if need be)
  2. Preheat oven to 200 deg and oil a baking tray.
  3. Empty the vegetables (except asparagus) from the bag onto the baking tray and make sure they are spread evenly. Bake in the oven for 25 minutes.
  4. Now add the chickpeas and the asparagus to the tray and bake for a further 15 minutes or until evenly browned all over.
  5. In a microwave bowl add the chopped tin tomatoes with salt & pepper to season and warm thought for about 1-2 minutes.
  6. Pour tomato sauce into a serving dish, empty the vegetables from the baking tray into the serving dish and mix through.
  7. Serve with some sprinkled coriander. Yummy!

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Stuffed Peppers

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These were delicious and very healthy too. My Hotpoint oven has automatic cooking programmes, so I used the Stuffed Pepper setting and these baked to perfection.

 

Makes 3-4

2 onions – chopped

6 Sweet Peppers – chopped

1 can chopped tomatoes (400g)

3-4 large peppers – colour to your choosing.

200g kale

1 tsp chilli flakes

1 tbsp olive oil

juice of 1 lemon

 

  1. Heat oil in a pan
  2. Add all ingredients to the pan except the large peppers and cook for 5 minutes  20181126_154609
  3. Cut the tops off of the large peppers and de-seed. Place in a roasting tin.
  4. Fill the peppers with the mixture and place the tops back on.                          20181126_155213
  5. Select Auto recipes, side dishes then stuffed peppers and bake for approx 35-50 minutes (depends on size of peppers)                                                  20181126_155425
  6. Serve. Yummy!

 

 

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Bacon & Vegetable Quiche

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Sometimes you want home cooked food without the hassle of trying to decided how to cook it and what temperatures etc to use, this was one of those days for me. Sundays are generally my lazy days, a day for recharging the batteries so to speak. I wanted a good home cooked quiche and decided to let my oven do the rest of the work and thinking. Hotpoint have designed a range of ovens with Automatic Recipe settings, the settings are already pre-programmed to control temperature, function and browning control……amazing, I know….right? Oven Range

I used the quiche setting and it was cooked and evenly browned perfectly due to the Multiflow Technology

I also used the Combination Oven with the Crisperplate to cook crispy potato wedges in just 12 minutes, perfect with a tasty quiche.

 

Makes 1 quiche

1 ready roll puff pastry

200g smoked bacon – diced

1 leek – sliced

handful of asparagus – chopped

200ml milk

200ml single cream

150g grated Gouda cheese

4 eggs

Salt, Pepper & Paprika to season

 

  1. Grease a quiche tin and lay pastry in covering base and edges.                                  20180819_171101
  2. Gently fry the smoked bacon until slightly browned, remove from pan. Add to the pan the leek and saute for a few minutes.
  3. Meanwhile blanch the asparagus in a pan of salted boiling water.
  4. In a bowl whisk the eggs with the milk and cream.
  5. Start to layer up the bacon and vegetables on pastry, then some of the cheese                   20180819_171204
  6. Then pour in the egg/milk mixture and rest of the cheese to top, generously season with salt, pepper and paprika                                                                 20180819_171534
  7. Place on shelf 3 in oven and select auto recipes, quiche setting. The oven comes up 43 minutes but will sense temerature and auto adjust if necessary.

    8. Serve….Yum!

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Home Grown Potatoes

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I have always wanted to grown my own vegetables, but having a concrete and stone garden it was going to prove tough to do…….until I discovered potato grow bags….who knew?? lol!

I planted the potatoes the last week in April and they started to flower about 3 weeks ago, I left them a bit longer and decided this weekend to harvest them.  It was so exciting to discover that you have loads of potatoes in the bag, I was so amazed, some small, some large but none the less loads of potatoes (or in Scotland we call them TATTIES!)

I purchased a hessian bag to store them in, but cooked some that night. OMG…so delicious and fresh.

I was one proud and excited little lady.

 

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Autumn Seasonal Foods

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autumn-fruit

September marks the end of summer berries, but there’s lots of other fruit like apples, plums, grapes, figs and pears. Pumpkin, squash, kale and leeks make their debut, lamb makes a comeback and it’s the start of the mussels season.

Fruit
Apples (Bramley) (coming into season)
Apricots (end of season)
Blackberries
Blueberries (end of season)
Grapes (short season to October)
Figs (coming into season)
Melon
Nectarines
Peaches (end of season)
Pears (coming into season)
Plums (coming into season)
Raspberries (end of season)
Tomatoes

Vegetables
Artichokes (globe)
Aubergines
Beetroot
Broad beans (in season until early Sep)
Broccoli
Butternut squash (coming into season)
Carrots
Celery
Celeriac (coming into season)
Courgettes
Cucumber (end of season)
Fennel
Kale (coming into season)
Leeks (coming into season)
Pak choi (end of season)
Peas
Peppers
Potatoes (maincrop)
Pumpkin (coming into season)
Rocket
Sweetcorn
Watercress

Meat
Duck (coming into season)
Goose (coming into season)
Lamb
Rabbit
Venison (coming into season)

Fish and seafood
Crab
Haddock
Mackerel
Mussels (coming into season)
Pollock (pollack)
Salmon
Sardines
Scallops
Tuna (until end Sep)

Indian Spiced Russian Kale served in Courgette Boats

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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.

20160823_131700  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

 

  1. Firstly preheat oven to 200 deg.
  2. Lightly brush the courgettes with olive oil and place in a baking tin or tray, season with salt & pepper. 20160823_131707
  3. 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.
  4. Meanwhile, heat some olive oil in a fry pan.
  5. Sizzle the cumin and mustard seeds for approx 1-2 mins.
  6. Then add in the chilli, ginger and turmeric fry for another 2 mins.
  7. 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.                                                                                                           20160823_134417
  8. Squeeze in the lemon juice, coriander, sesame seeds and coconut, toss everything together and heat through for another minute.
  9. 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.

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Roasted Winter Vegetables

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Winter Vegetables……especially when roasted, they are so fulfilling, colourful and full of flavour. I love roasted veg, especially on a cold winters night like tonight, I wanted something to warm me up.

 

Here are a few of my favourites and why:-

Beets—Beets are one of the most overlooked Superfoods.  They lower blood pressure, increase exercise endurance, and reduce inflammation.  They contain potent phytonutrients called proanthocyanidins which give beets their brilliant purple color.  Proanthocyanidins are proven anti-cancer compounds.  They are packed in nutrients like folate which is important to prevent birth defects, potassium which is critical for healthy muscles and nerves, manganese which helps build strong bones, and vitamin C for a strong immune system.

Carrots—Just one carrot contains 13,500 IU of beta carotene which translates into a tremendous amount of nutritional power against free radicals.  Beta carotene is anti-cancerous, prevents cellular damage and premature ageing, and is important to prevent cataracts.

Squash—Squash is rich in beta-carotene, the nutrient that gives squash its brilliant orange-coloured flesh.  Enjoy it cut in half, seeded, and roasted.  Add roasted squash to soups, salads, stews, or in wraps and on sandwiches.  Use grated, raw squash in muffin recipes, in place of zucchini in zucchini bread recipes, or in other baked goods to increase their nutritional value.

Sweet Potatoes—Like squash, sweet potatoes are also high in beta carotene.   They also contain vitamins C, B6, and minerals like blood-building iron, energy-boosting potassium, and Nature’s relaxant, magnesium.  Enjoy them chopped into French fry-shapes, tossed in a little olive oil and sea salt and baked in the oven for about 45 minutes on 350 degrees Fahrenheit.

Turnips—Turnips are a good source of fibre which helps to keep blood sugar levels steady and stabilize energy and moods.  They also have a rich source that have proven anti-cancer powerhouses.

 

So tonight I roasted some Sweet Potato, Turnip, Carrot and Beetroot, sprinkled with some olive oil and rosemary, baked in an oven at 220 deg fan for 35 minutes. YUMMY comfort food!  I steamed a piece of Salmon to go with it.

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Healthy Five Spice Turkey Stir Fry

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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.

Five Spice Chicken Salad in under 12 minutes.

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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!