03/16/17

No Bake Energy Bars

No Bake Energy Bars

No Bake Energy Bars

Instructions

  • Melt the peanut butter with the honey in the microwave. Use golden syrup if following low FODMAP. Takes about 20 sec. Stir it and if needs another 20 sec, pop it in again.
  • Mix in the oats and rice puffs/crisps. Then add in your raisins/ seeds/nuts.
  • Press into a dish and place in your fridge. Cut into slices in ~1hr

Ingredients

  1. 3/4 cup peanut butter (other nut butters work well too!)
  2. 3/4 cup of honey (maple or golden syrup if following Low FODMAP_
  3. 1.5 cups oats
  4. 1.5 cups of rice crisps/krispies/ puffs
  5. 1/2 cup of something else e.g. raisins (other dried fruit, nuts and seeds work well too!)
  6. *optional: add in vanilla extract or other flavourings

02/14/17

Brown Soda Bread

Brown Soda Bread

Brown Soda Bread

Instructions

  • Preheat your oven to 200°C.
  • Mix all the dry ingredients in a bowl.
  • Add the buttermilk and mix well.
  • Grease a bread tin. Spoon in the contents from the bowl.
  • Bake for 10 min. Then turn down the heat to 180°C and bake for another 40 minutes.
  • Is it cooked? The bread should should hollow when you tap the bottom of it.
  • Cool on a wire rack.

Ingredients

  1. 350g Wholemeal Flour
  2. 125g Plain Flour
  3. 20g Wheatgerm
  4. 20g Wheat Bran
  5. 1 tsp Bread Soda
  6. 1 tsp Salt
  7. 500ml buttermilk
  8. **same bread in the picture but I added half a pack of raisins and 1 packet of mixed nuts.

02/1/17

French Toast

French Toast

French Toast

Instructions

  • Whisk up an egg in a bowl with a sprinkling of cinnamon and a drop of vanilla extract.
  • Dip the slices of bread into the egg mixture.
  • Fry on a non-stick pan.
  • Options:
  • Serve with some yoghurt and berries
  • OR serve with mashed banana and peanut butter (can be made into a warm sandwich... yes, the PB melts... mmm....)
  • OR grated apple/ pear with almond butter
  • OR ricotta and mashed berries
  • OR serve savoury with feta & mint leaves
  • OR mozzarella, tomato and basil!

Ingredients

  1. Bread - preferably granary for extra fibre
  2. Egg
  3. Cinnamon
  4. Vanilla extract
  5. Extras - see above!

02/1/17

High Protein, High Fibre, carrot bread

High Protein, High Fibre, Carrot Bread

High Protein, High Fibre, Carrot Bread

Instructions

  • Mix the ingredients together.
  • Lob into a greased oven proof baking dish.
  • Bake at 200°C for about 20 min, or until golden brown.
  • Delicious with greek yohgurt and berries.

Ingredients

  1. 3 grated carrots
  2. 2 cups oats
  3. 3/4 cup milk
  4. 2 eggs
  5. 1.5 cups skimmed milk powder
  6. 2 handfuls of pecans/ walnuts
  7. 1 tsp baking powder
  8. 2 tsp vanilla extract
  9. 2 tsp mixed spice/ cinnamon

02/1/17

Baked chicken with orange

Baked chicken in an orange sauce

Baked chicken in an orange sauce

Instructions

  • Skin your whole chicken and place in an ovenproof dish.
  • Cut up the oranges and throw over it.
  • Squeeze the orange pieces a little to release the juice!
  • Add in the raisins and pumpkin seeds.
  • Place the lid onto the dish and cook at 190 degrees in an oven proof dish (45 min per kg plus 20 min).
  • Season and serve with something to mop up the lovely juice e.g. bulgar wheat and peas.

Ingredients

  1. 1 whole chicken
  2. 4 oranges
  3. 1/2 cup raisins
  4. 1 cup pumpkin seeds

02/1/17

Chowder

Chowder

Chowder

Instructions

  • Fry the rashers for a few minutes before adding the onion and chilli.
  • Once the onion has softened, add the potatoes, stock and milk.
  • Bring to the boil before adding your fish and butter beans. Simmer for a few more minutes to cook the fish.
  • Finish with a sprinkling of fresh coriander.

Ingredients

  1. 1 tbsp Olive oil
  2. 200g rashers - use scissors to cut into little strips
  3. 1 onion, diced
  4. 1 small chilli, diced
  5. 400g sweet potato, peeled and cut into cubes
  6. 1 litre chicken stock
  7. 700ml milk
  8. 700g fish (aim for a mixture)
  9. 1 tin butter beans, rinsed
  10. 1 bag fresh coriander
  11. Pepper

01/12/17

Chicken Curry

Chicken Curry

Chicken Curry

Instructions

  • Add the onion, garlic and ginger to a blender with 6 tablespoons of water and blitz.
  • Heat the oil in a large non-stick pan and place on a medium heat.
  • Put the cumin, coriander, fennel, cinnamon and chilli flakes into the pan. It takes about 1 minute to release the flavours. It smells delicious!
  • Add the onion, garlic and ginger paste and fry for 10 mins.
  • Stir in the garam masala, turmeric and honey and then add in the tomatoes. Cook for about 5-10 minutes more before lobbing in the chicken.
  • After 5 mins add in the chicken stock. Cook for 15 minutes more and then it's ready to serve!

Ingredients

  1. 1 onion, roughly chopped
  2. 5 garlic clove, roughly chopped
  3. 50g fresh ginger ginger, roughly chopped
  4. 1 tbsp olive oil
  5. 2 tsp cumin seed
  6. 2 tsp ground coriander
  7. 1 tsp fennel seed
  8. 1 cinnamon stick
  9. 1 tsp chilli flakes
  10. 1 tsp garam masala
  11. 1 tsp turmeric
  12. 1 tsp honey
  13. 1 can chopped tomatoes
  14. Packet of 8 chicken thighs and legs - remove the skin!
  15. 250ml hot chicken stock

01/12/17

Dhal

Dhal

Dhal

Instructions

  • Place 400g red lentils into a pot. Fill the saucepan with water until the water comes 2 inches above the lentils. Bring to the boil, drop the heat and add in 2 tsps turmeric and 1 tbsp olive oil. Then simmer for 15 minutes.
  • While the lentils are simmering, place 2 tsps cumin seeds into a saucepan and dry fry for about 1 minute. Place into a cup and set aside.
  • Next place 1 onion, 3 cloves garlic, 1 chilli and 3 inches ginger into a blender with 3 tbsp water. Blend into a paste, add to a saucepan and heat.
  • When hot, mix in 1 tsp ground coriander and 1 tsp garam masala. Then add in your cumin in seeds.
  • When the lentils are cooked, stir in your oniony paste. Done!
  • 1st night: Ate it just as it is, with a side of quinoa
  • 2nd night: Added prawns and ate with rice and salad.
  • 3rd night: Added chicken & peas and ate with bulgur wheat

Ingredients

  1. 400g red lentils
  2. 2 tsp turmeric
  3. 1 tbsp olive oil
  4. 1 onion
  5. 3 cloves garlic
  6. 1 chilli
  7. 3 inches ginger
  8. 2 tsp cumin seeds
  9. 1 tsp ground coriander
  10. 1 tsp garam massala

01/8/17

2 Dinners in 1

2 Dinners in 1

Instructions

  • On a low heat, add the olive oil to a big frying pan.
  • When hot, add the onion, chilli and the crushed garlic. Fry, stirring frequently, for 10 mins.
  • Next add in the chicken and sliced mushrooms and cook through.
  • When the chicken is cooked, add the tins of tomato, the sliced pepper, capers and black olives.
  • While this is simmering away, put your pasta on.
  • You could eat half the mixture one evening with pasta (50g is a small portion, 75g medium and 100g large). Serve with the fresh basil.
  • The following night (or breakfast!), with the other half of the mixture, place in an ovenproof dish. Crack eggs on top, sprinkle with Parmesan and cook in the oven until the white of the egg is no longer translucent (about 10 minutes!).

Ingredients

  1. 1 tbsp olive oil
  2. 1 medium onion diced
  3. 5 garlic cloves, crushed
  4. 3 red chilli peppers, finely sliced
  5. 1 red pepper, sliced
  6. 1 packet of mushrooms (sliced),
  7. 2 large handfuls of black olives
  8. 1 tbsp capers
  9. 2 tins chopped tomatoes
  10. 4 chicken breasts (cubed)
  11. 1 handful fresh basil
  12. Pasta for night one.
  13. 2 eggs and Parmesan for night 2!