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

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

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!

11/29/16

Coconutty Lamb Curry

Coconutty Lamb Curry

Coconutty Lamb Curry

Instructions

  • Step 1: Put the coriander, cardamom and cumin seeds in the non-stick saucepan with the 4 cloves. Give them 1-2 minutes over a medium heat. Remove them and place them into a pestle and mortar. Grind until a powder.
  • Step 2: Add the rapeseed oil and onions to the saucepan. Cook till soft.
  • Step 3: Add in the lamb and sear on a high heat.
  • Step 4: Bring down the hear and add the ground spices as well as the turmeric, crushed garlic, grated ginger and chopped chilli.
  • Step 5: Next pour in the water, stock cube and tin coconut milk. Stir well.
  • Either place in the slow cook overnight or once boiled, bring down the heat and simmer for 1.5 hours. Ideally make the curry one night for the next night as it gives the flavour time to develop.
  • Step 6: The next day bring the curry to the boil and then simmer. Add in the chopped carrot and sweet potato. Cook for about 15 minutes with the lid off.
  • Step 7: Start to cook your rice. Add the red pepper (sliced) to the curry.
  • Step 8: When all done, season with salt and pepper. Finished with some fresh coriander.

Ingredients

  1. 2 heaped tsp coriander seeds
  2. 2 heaped tsp cumin seeds
  3. 10 carardom seeds, seeds removed and used
  4. 5 cloves
  5. 1 tbsp rapeseed oil
  6. 800g lean lamb chunks
  7. 2 onions
  8. 4 cloves garlic, crushed
  9. 2 heaped tsp tumeric
  10. 2 inches ginger, grated
  11. 1 chilli, chopped
  12. 1 tin coconut milk
  13. 150ml hot water
  14. 1 stock cube
  15. 4 large carrots, cut into small cubes
  16. 1 sweet potato, cut into small cubes
  17. 1 red pepper, sliced
  18. Salt and pepper
  19. Fresh coriander

09/8/16

Chorizo & butter bean stew

Chorizo and butter bean stew

Chorizo and butter bean stew

Instructions

  • 2 spicy chorizo sausages fried with 10 garlic cloves.
  • Then add 1 onion chopped. Cooked till softened.
  • Then add 350ml of red wine and reduce.
  • Then add 4 tins butter beans and 4 tins of chopped tomatoes. Lash in 2 tbsp of thyme. Cook for 15min. Add in some parsley.
  • Not saying it's super healthy but I am telling you that it's insanely tasty.

Ingredients

  1. 2 spicy chorizo sausages
  2. 10 garlic cloves.
  3. 1 onion
  4. 350ml of red wine
  5. 4 tins butter beans
  6. 4 tins of chopped tomatoes
  7. 2 tbsp of thyme
  8. parsley.

09/8/16

Burgers

Burgers

Burgers

Instructions

  • To make burgers -
  • Mix a packet of beef with tomato puree, paprika, 2 cloves of garlic, 2 eggs, scallions and fresh coriander. Press into burger shapes and grill.
  • Served with a spinach salad to provide an extra iron boost!

Ingredients

  1. 1 packet of beef
  2. 2 tbsp tomato puree
  3. 2 tsp smoked paprika
  4. 2 cloves of garlic, crushed
  5. 2 eggs
  6. 1 scallions
  7. 1 handful fresh coriander

09/8/16

Sausage & Lentil stew

Sausage & Lentil stew

Sausage & Lentil stew

Instructions

  • (1 pot, quick to make, tasty, stores well and you can freeze it!)
  • Cook the rashers and sausages for a few minutes until browned. Scoop the sausages out onto a plate.
  • Add the onions, carrot and garlic to the rashers and cook till the onions are soft.
  • Add the sausages back to the pan and lob in the thyme, parsley, rosemary, lentils, stock and tomatoes. Bring to the boil and then lower the heat, cover and simmer for 45 minutes.
  • Serve with a garden salad
  • Serves 4-6

Ingredients

  1. 6 high meat (ideally free range) sausages
  2. 1 packet of high quality rashers (ask your local butchers!)
  3. 1 tbsp rapeseed oil
  4. 1 onion, roughly chopped
  5. 3 carrots, roughly chopped into small pieces
  6. 4 garlic cloves, crushed
  7. 1 tbsp rosemary
  8. 1 tbsp thyme
  9. 1 tbsp parsley
  10. 300g red lentils
  11. 1½ pints chicken stock
  12. 1 tin chopped tomatoes

09/8/16

Chicken in yoghurty, almondy, apple sauce!

Chicken in yoghurty, almondy, apple sauce!

Chicken in yoghurty,  almondy, apple sauce!

Instructions

  • Fry 1 onion with 2 bay leaves, 1/2 stick cinnamon and 4 cloves in 1 tbsp coconut oil for 3 to 4 mins.
  • Add 900g packet of chicken legs (remove the skin) and cook for another 3 to 4 mins.
  • Then lower the heat and add 1 tsp of each of the following: garam masala, chilli, crushed garlic, ginger paste.
  • Season with salt & pepper and add 3 dessert spoons of ground almonds. Continue to cook for about 3 mins.
  • Now add in 1/2 tub (large) natural yoghurt and 3 sliced apples as well as 1 tbsp fresh coriander.
  • Cook for a further 15 minutes (or place in your slow cooked on low for a few hours).
  • Serve with flaked almonds and some more fresh coriander.

Ingredients

  1. 1 onion
  2. 2 bay leaves
  3. 1/2 stick cinnamon
  4. 4 cloves
  5. 1 tbsp coconut oil
  6. 900g (large packet - doesn't have to be exact) chicken legs/thighs (remove skin)
  7. 1 tsp garam masala
  8. 1 tsp chilli
  9. 1 tsp ginger paste/ 1 inch ginger grated
  10. 2 cloves garlic, crushed
  11. 3 dessert spoons ground almond
  12. salt & pepper
  13. 3 apples sliced
  14. 1/2 large tub natural yoghurt
  15. Flaked almonds
  16. Fresh coriander
  17. (serve with couscous/ quinoa/ bulgur)

07/26/16

Not just for Paddy’s Day!

Green Pancake

Green Pancake

Instructions

  • Place the eggs and the spinach into a blender and whizz. Heat a pan and add 1-2 tsp of oil. Fry the batter on one side. Once it looks drier, flip. Place onto your plate and smear with pesto before adding the avocado and smoked salmon. Lots of essential healthy fats in this meal... enjoy!

Ingredients

  1. 1-2 tsp rapeseed oil
  2. Spinach - 2 handfuls
  3. Eggs - 2
  4. Smoked salmon - 2 slices
  5. Pesto - 2 tsp
  6. Avocado - 1/2

07/20/16

Mediterranean Turkey!

Mediterranean style turkey

Mediterranean style turkey

Instructions

  • Add 1tbsp of rapeseed to a pan. Place on a high heat and fry the turkey breasts for 2-3 minutes on both sides. Set aside.
  • Next, fry the onion for a few minutes add then add the garlic, chilli and the red peppers. After a couple of minutes, add the passata and tomatoes, olives and dried herbs. Season with the salt, pepper and the honey (takes the edge off) and cook on a medium heat for 30 minutes.
  • Just before serving, stir through the spinach. At the last second, add the mozzarella.
  • Serve with some butter beans mash!
  • Enjoy!

Ingredients

  1. 4 turkey breasts
  2. 1 carton of passata (500ml)
  3. 1 tin plum tomatoes
  4. 2 red peppers, sliced
  5. 1 red onion, finely slices
  6. 3 cloves garlic, crushed
  7. 1 small chilli - diced
  8. 2 tsp mixed herbs, dried
  9. 1 tsp honey
  10. 1/2 bag of fresh spinach
  11. 150g black olives, pitted
  12. Salt and Pepper
  13. 1 tbsp rapeseed oil
  14. mozzarella light - 1 ball sliced

07/20/16

Prawn, pesto and courgetti

Prawn, pesto and courgetti

Prawn, pesto and courgetti

Instructions

  • Into a pan add pesto, then add your prawns and heat through. Then add your courgetti and mix together. Cook until hot! With a little salt, pepper and a sprinkle of Parmesan, you're laughing. Less than 4 min.
  • **If you don't have a spiraliser, use a peeler. Or many supermarkets now sell courgetti in a packet.

Ingredients

  1. 2 tbsp pesto
  2. 1 packet of prawns e.g. 100g
  3. 1 packet courgetti (1 courgette spiralised)
  4. Salt
  5. Pepper
  6. Parmesan

06/24/16

Guac

Guacamole

Guacamole

Instructions

  • Mix it altogether!

Ingredients

  1. 7 cherry tomatoes - quarter them
  2. ½ red chilli - finely diced
  3. Coriander, a handful - chop
  4. juice of 1/2 lime
  5. 1 Avocado = mash with a fork
  6. ¼ red onion, finely diced
  7. 1 garlic clove, crushed

06/24/16

Chilli Con Carne

Chilli Con Carne

Chilli Con Carne

Instructions

  • 1. Prepare your vegetables.
  • 2. Put your pan on the hob over a medium heat. Add the oil and leave it for 1-2 minutes and then add the onions + chorizo and cook for about 5 minutes.
  • 3. Add in the the garlic, red peppers, chilli powder, paprika and ground cumin. Stir and leave for another 5 minutes. Give it the odd stir.
  • 4. Next, brown the beef... The heat needs to be turned up for this so that the meat sizzles when it touches the pan. Prod it into lumps.
  • 5. Add the beef stock cube to 600ml of hot water. Pour this and your coffee into the pan. Add in the chopped tomatoes and some salt, pepper and tomato purée. Simmer and give it a bit of a stir. Put a lid on the pan and leave it for 20 minutes at a small heat simmering away.
  • 6. Drain and rinse the red kidney beans and stir them into the pot of chilli. Bring to the boil and leave the lid off for about 10 minutes.
  • Enjoy!
  • *if you're veggie, why not try Quorn instead of the beef and chorizo.
  • **if you're reducing calories, eat less, or omit the chorizo +/- trade the beef for turkey or pork mince.

Ingredients

  1. 1 tbsp rapeseed oil
  2. 1 chorizo sausage, sliced
  3. 2 large onions, chopped
  4. 2 red peppers, chopped
  5. 4 garlic cloves, crushed
  6. 2 heaped tsp hot chilli powder
  7. 2 tsp paprika
  8. 2 tsp ground cumin
  9. 1000g lean minced beef
  10. 2 beef stock cubes
  11. 1 mug coffee
  12. 2 tins chopped tomatoes
  13. 4 tbsp tomato purée
  14. 2 tins red kidney beans

06/24/16

Chicken Cashew

Chicken Cashew

Chicken Cashew

Instructions

  • Put your rice on to cook, see back of pack. 50g is a sml portion, 75g med and 100g lrg.
  • Step 1: Put the onion, tomato puree, cashews, garam masala, garlic, chilli, lemon juice, turmeric, salt and yoghurt into a food processor and blend.
  • Step 2: Add 1 tbsp of rapeseed oil to a pan. Add in the mixture and cook for 2 mins.
  • Step 3: Add in the chicken (cubed) and cook for about 1 minute, making sure it's all nicely coated.
  • Step 4: Add in the mushrooms and water. Bring to simmering point. Cover and cook for 10 mins.
  • Step 5: Add in the fresh coriander and serve.

Ingredients

  1. 2 medium onions,
  2. 2 tbsp tomato puree,
  3. 4 chicken breasts,
  4. 50g cashews,
  5. 1.5 tsp garam masala ,
  6. 2 cloves garlic crushed,
  7. 1 tsp chilli powder,
  8. juice of half a lemon,
  9. 1/2 tsp turmeric,
  10. 1 tsp salt,
  11. 1 tbsp natural yoghurt,
  12. fresh corinader,
  13. 1 pack of mushrooms (about 200g),
  14. 300ml of water,
  15. 1 tbsp rapeseed oil.

06/22/16

Stir fry chicken or prawn

Stir fry chicken or prawn

Stir fry chicken or prawn

Instructions

  • Fry the chicken and then add the garlic, chilli, ginger, and stalks of the coriander (add chopped).
  • Next add in the rest of your veg.
  • Finally add in the sauces and seasoning.
  • Serve with noodles or rice.

Ingredients

  1. 1/2 bunch of fresh coriander
  2. 2 cloves of garlic (use garlic infused oil for Low FODMAP option)
  3. 2 inches of fresh ginger
  4. 4 spring onions (use green part only for Low FODMAP option)
  5. 1 fresh red chilli
  6. 1 lime
  7. Veg e.g. mangetout, babycorn, brocolli, red peppers
  8. 2 chicken breasts or a packet of prawns
  9. noodles (use rice noodles for Low FODMAP option)
  10. 50g unsalted cashew nuts (use peanuts for Low FODMAP option)
  11. rapeseed oil
  12. freshly ground black pepper
  13. 2 tablespoons soy sauce
  14. 1 tablespoon fish sauce

04/2/16
Healthy bolognese

Healthy bolognese

Healthy bolognese

Healthy bolognese

Instructions

  • Fry the onions and garlic. After a a couple of minutes add in the meat. Once browned, lob in the rest of the veg (all but the cherry tomatoes) and cook on a medium heat until soft. Finally add in the herbs and spices, followed by the cherry tomatoes. Simmer for 1-2 hours.

Ingredients

  1. 1 packet of lean beef mince (or Quorn),
  2. 2 tins of tomatoes,
  3. 1 punnet of cherry tomatoes,
  4. 2 onions (diced),
  5. 3 cloves garlic,
  6. 3 sticks of celery chopped,
  7. 3 carrots diced,
  8. 1 punnet of mushrooms sliced,
  9. 1 chilli sliced,
  10. 1/3 tube tomato puree,
  11. 1 beef stock cube,
  12. drop balsamic vinegar,
  13. large glass of red wine (optional),
  14. 2 large handfuls of sundried tomatoes (or 1 small jar),
  15. herbs & spices: tsp basil, tsp coriander, tsp thyme, 2 bay leaves, salt and pepper.

Notes

Eat with a slide salad +/- pasta. Have you tried courgetti (as seen in the picture)?

03/31/16
pizza

Pizza

Pizza

Pizza

Instructions

  • Simply grab a wholewheat seeded wrap (or a Turkish flat bread/ seeded pita), smear on some tomato puree.Then add on your favorite ingredients (such as ham, pineapple and cherry tomatoes), sprinkle with basil.
  • Cook in the oven (preferably on a tray with holes in it). Eat with some salad - cheaper than a takeaway, technically quicker too... and of course is a healthier option!

Ingredients

  1. Seeded wrap (use wheat free wrap for Low FODMAP option)
  2. Tomato Puree
  3. Ham
  4. Pineapple
  5. Cherry tomatoes
  6. Cheese
  7. Basil
03/31/16
the perfect baked potato

The perfect baked potato.

The perfect baked potato.

The perfect baked potato.

Instructions

  • For the potato
  • - Cut a criss cross into the skin. Microwave for 8 min.
  • - Rub with rapeseed oil and a little salt.
  • - Bake at 200 degrees in the oven for 0.5 to 1.5 hours (depending on how crispy you want it).
  • For the fish
  • - On a plate sprinkle flour (any type) and season e.g. black pepper and garlic.
  • - Dip your fish e.g. cod in a whisked egg and then plonk on top of the plate of flour. Cover both sides.
  • - Bake or fry in a little rapeseed oil.
  • Serve with some peas and a little fresh mint!

Ingredients

  1. Potato
  2. Rapeseed oil
  3. Salt
  4. Flour (use milled oats/ ready brek for Low FODMAP option)
  5. Cod
  6. Garlic (use garlic infused oil for Low FODMAP option)
  7. Black Pepper
  8. Peas (use green beans for Low FODMAP option)
  9. Fresh Mint

 

03/9/16
Chicken‬ ‪noodle‬ ‪‎soup‬

‪‎Chicken‬ ‪noodle‬ ‪‎soup‬

‪‎Chicken‬ ‪noodle‬ ‪‎soup‬

‪‎Chicken‬ ‪noodle‬ ‪‎soup‬

Instructions

  • Place chicken stock in a saucepan with the garlic, chilli and ginger. Bring to the boil.
  • Add the chicken. After 1 minute add the peppers.
  • Now pour in some fish sauce and the juice of the lime.
  • Just before serving, add the mangetout and sprinkle with the fresh coriander.
  • ** plus noodles
  • (‪‎buckwheat or ‪‎rice if on a ‪gluten free diet (available in the supermarkets now),
  • or else ‪konnyaku noodles if going low carb or low calorie),
  • or else your standard ordinary noodles!
  • The noodles all take a different amounts of time to cook, so read the instructions!

Ingredients

  1. 800ml of chicken stock,
  2. 1-2cm of ‪‎ginger thinly sliced,
  3. 1‪ chilli nicely chopped,
  4. 2 cloves of ‪garlic crushed, (use garlic infused oil for Low FODMAP option)
  5. 4 chicken ‪breasts cut into thin slices,
  6. 2 tbsp fish sauce,
  7. 1 ‪lime,
  8. 3 colours of veg (e.g. red pepper, yellow pepper, mangetout), fresh coriander.
  9. ** plus ‪noodles (use rice or buckwheat noodles for Low FODMAP option)

03/9/16
Dinner

‪‎Cauliflower‬ base ‪‎Pizza‬

‪‎Cauliflower‬ base ‪‎Pizza‬

‪‎Cauliflower‬ base ‪‎Pizza‬

Dinner

Instructions

  • 1. Heat your oven to 200C.
  • 2. Remove the leaves from the cauliflower and cut into chunks. Put into your food processor and whizz up until it looks like rice.
  • 3. Put the cauliflower into a bowl, cover and microwave for 5 mins to soften it.
  • 4. Pour it out onto a (clean) tea towel and leave to cool.
  • 5. Once cool enough to touch it, using the tea towel squeeze as much liquid as you can out of the cauliflower and put it back into the bowl.
  • 6. Stir in 2 eggs, 1 tbsp oregano and black pepper. A little Parmesan and dried garlic is nice in the base too.
  • 7. Now line a baking tray with parchment and grease with oil. Using a spoon, flatten the cauliflower mixture into the tray and bake for about 15 mins in the oven. It should look golden brown when cooked enough.
  • 8. Take the cauliflower base out of the oven, turn it up to 220 degrees and set aside while you get your ingredients for the top ready. Layer on some tomato puree, slices of mozzarella and tomato. Now dollop of some pesto and sprinkle on some chiili flakes.
  • 9. Cook in the oven for 10-12 mins. Serve with some fresh basil leaves added on top.

Ingredients

  1. Cauliflower,
  2. 2 eggs,
  3. 1 tbsp oregano,
  4. black pepper,
  5. Parmesan,
  6. Garlic,
  7. Tomato Puree,
  8. Mozzarella,
  9. Tomato,
  10. Chilli flakes,
  11. Fresh basil