09/17/17

Tasty lamb curry

Tasty lamb curry

Tasty lamb curry

Ingredients

  • 2 tbsp rapeseed oil
  • 600g lamb chunks
  • 1 onion
  • 5 cloves garlic
  • 2 inches ginger, chopped (2tsp of frozen prepared ginger)
  • 10 cardamom pods(remove the seeds for use in cooking)
  • 2 tsp ground coriander
  • 2 tsp ground cumin
  • 1/2 tsp turmeric
  • 1/2 tsp cayenne pepper
  • 500ml stock
  • 4 sweet potatoes, peeled and cut into chunks.
  • 5 carrots, peeled and cut into chunks.
  • 75g natural yoghurt

Instructions

  1. 1. Heat the oil in the pan and add the onions, garlic, and ginger.
  2. 2. Add in the lamb and cook till it changes colour.
  3. 3. Next add in the cardamom seeds, cumin, turmeric, cayenne pepper and coriander. Stir and add in the stock.
  4. 5. Cook for about an hour (slow cooker is handy for this and could be left on for longer). Leave the lid on the pot for this cooking period.
  5. 6. 45 min before you want to eat, throw in the sweet potato and carrot chunks.
  6. 7. When the sweet potato and carrot is soft, it's done. You may wish to reduce the liquid further so remove the lid for a bit before serving to allow this to happen.
  7. 8. Take off the heat and add in the yoghurt before serving.

09/17/17

Tasty beef stew

Tasty beef stew

Tasty beef stew

Ingredients

  • 2 tbsp rapeseed oil
  • 1 onion, chopped
  • 4 cloves garlic, crushed
  • 600g stewing beef
  • 2 tins tomatoes
  • 2 red peppers, chopped
  • 1 packet mushrooms, chopped
  • 1 tbsp thyme
  • 800g potatoes
  • 2 tbsp capers
  • 1 jar black olives, roughly chopped

Instructions

  1. 1. Ideal for a slow cooker! In a pan cook the onions and garlic in the oil. Then add the beef and cook it till it changes to brown in colour.
  2. 2. Throw in the rest of the ingredients bar the potatoes, capers and olives. You can leave this cooking all day in the slow cooker, or leave it to cook in your oven at 160°C for about an hour.
  3. 3. In the evening add in the potatoes and cook for another hour. Before you seve add in the capers and black olives.

09/17/17

Healthy chicken korma

Healthy chicken korma

Healthy chicken korma

Ingredients

  • 1 tbsp rapeseed oil (use garlic infused oil if Low FODMAP)
  • 1 onion (Or green part of scallions - Low FODMAP)
  • 3 garlic cloves, crushed
  • 1 small chilli, chopped finely (can buy frozen & prepared - 1 tsp)
  • 2 inches ginger, chopped finely (can buy frozen & prepared - 2 tsp)
  • 1 tsp garam Masala
  • 1 tsp turmeric
  • 1 x 400g tin tomatoes
  • 1 tsp tomato puree
  • 1 x 400g tin coconut milk
  • 2 tbsp mango chutney
  • 4 chicken breasts, cut into chunks
  • If you have it, fresh coriander for the garnish

Instructions

  1. 1. Heat the oil in a pan and add the onions and garlic. When golden add the ginger and chilli.
  2. 2. Wait another minute and then add the turmeric, followed by the tomatoes, chutney and puree. Add a little water to wet the mixture - 2 to 4 tbsp is usually plenty.
  3. 3. Simmer and wait for the water to disappear.
  4. 4. Add the chicken and coconut milk. Turn up the heat to bring on the bubbling. Reduce the heat then and simmer for 15 minutes.
  5. 5. While it's simmering you could prepare your rice. Choose brown for more fibre or try out the likes of quinoa or bulge which also go well with this dish.

09/17/17

Fruit cake

Fruit cake

Yield: 12 portions

Fruit cake

Ingredients

  • 75g flour
  • 3 tsp baking powder
  • 50g wheat germ
  • 2 apples, chopped into little pieces (if you prefer 2 ripe bananas mashed)
  • 100g dried fruit (e.g. raisins, sultanas)
  • 25g of seeds/ nuts (e.g. pecans, walnuts)
  • 50ml olive oil
  • 2 tbsp yoghurt
  • 2 eggs
  • 2 tsp mixed spice (if you don't like it, leave it out!)

Instructions

  1. 1. Preheat the oven to 200°C
  2. 2. Add the flour, baking soda, mixed spice, wheat germ, apples, dried fruit and nuts/seeds together.
  3. 3. In a bowl mix the oil, yoghurt and eggs together,
  4. 4. Mix the wet ingredients with the dry. Scoop into a greased baking tray.
  5. 5. Cook for 20 min at 200°C.

09/17/17

Strawberry n cream baked porridge

Yield: 1

Strawberry n cream baked porridge

Ingredients

  • 50g oats
  • 125g pot yoghurt
  • 1 drop vanilla extract
  • 1 large egg
  • Strawberries

Instructions

  1. 1. Mix the oats, egg, vanilla and yoghurt together. Squish into an overproof dish.
  2. 2. Slice the strawberries and layer on top.
  3. 3. Bake for 30min at 180°C.
  4. Lovely with yoghurt!

09/5/17

Pumpkin seed bars

Pumpkin seed bars

Ingredients
60g honey (4 dessert spoons)
150g almonds
150g oats
170g pumpkin seed butter

Nutrients of note: soluble fibre, magnesium, vitamin E.

IMG_20170902_082152_184

Directions
1. Melt the honey and seed butter in a saucepan
2. Mix in the oats and almonds
3. Squish into a baking tray.
4. Bake for about 20 minutes at 180 degrees C.
5. Take out of the oven. Wait 5 minutes and cut into fingers.
6. The leave in the dish to cool.

Makes 15
180kcal, 11.5g healthy fats, 2g fibre, 6g protein and 12g carbs.

09/5/17

Coco-noodley

Coco-noodley

Ingredients
2 tbsp roasted sesame oil
2 cloves garlic, crushed (garlic infused oil if Low FODMAP)
1 inch of ginger, grated
1 small red chilli
4 spring onions (green-part only if Low FODMAP)
4 chicken breasts, cut into cubes
Veg: In photo carrots (thin slices), peppers, mushrooms.
For ease: no-chop veg e.g. mangetout, babycorn, sugar snap, water chestnuts
1 tin coconut milk
1 tbsp fish sauce
Noodles – cook as per pack. Use rice or buckwheat if LOW FODMAP or following gluten free diet.

Screenshot_20170904-102133

Directions:
1. In the sesame oil, fry the onion, garlic and chilli. If using longer to cook veg like peppers, mushrooms and carrots, add then in now.
2. Next add in the chicken and cook for about 3 minutes or until cooked through.
3. If using no chop veg, add them in now as they don’t take very long!
4. Stir in the coconut milk and fish sauce and simmer for 2 minutes.
5. Once the noodles are ready, add them in! Season with salt, pepper and if you have it, coriander!