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.

09/5/17

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!

02/1/17

French Toast

French Toast

French Toast

Ingredients

  • 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!

Instructions

  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

Ingredients

  • 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.

Instructions

  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

Ingredients

  • 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!

Instructions

  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

Ingredients

  • 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

Instructions

  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

Ingredients

  • 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!).

Instructions

  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

Ingredients

  • 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.

Instructions

  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

Burgers

Burgers

Burgers

Ingredients

  • 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!

Instructions

  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

Chicken in yoghurty, almondy, apple sauce!

Chicken in yoghurty, almondy, apple sauce!

Chicken in yoghurty,  almondy, apple sauce!

Ingredients

  • 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.

Instructions

  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

Ingredients

  • 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!

Instructions

  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

Ingredients

  • 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!

Instructions

  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

Ingredients

  • 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.

Instructions

  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

Ingredients

  • Mix it altogether!

Instructions

  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

Chicken Cashew

Chicken Cashew

Chicken Cashew

Ingredients

  • 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.

Instructions

  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

Ingredients

  • 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.

Instructions

  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

Ingredients

  • 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.

Instructions

  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

The perfect baked potato.

The perfect baked potato.

The perfect baked potato.

Ingredients

  • 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!

Instructions

  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

Ingredients

  • 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!

Instructions

  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

Ingredients

  • 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.

Instructions

  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