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

Pizza

Pizza

Pizza

Ingredients

  • 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!

Instructions

  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.

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