Tag Archives: Healthy

Zingy courgette and pea soup

Cooking Time
30 mins

Serves
4

Ingredients
4 courgettes
250g frozen peas
150ml half fat creme fraiche
Juice of half a lime
1 finger chilli
3 cloves of garlic
750ml of chicken or vegetable stock
Splash of olive oil
Salt to season

This is a super zingy summer soup using courgettes and peas so it’s super healthy as well as tasty and so easy to make!

First heat the oven to 180 c and get a roasting tin/sheet ready.  Chop the courgettes into 2cm discs and add to the tin along with the chilli halved lengthways and the whole garlic still in its skin.

Add a good splash of olive oil to coat everything and a generous pinch of sea salt (about a tsp).

Roast the vegetables in the oven for about half an hour; halfway through move the mixture around so you get a colour on all the veg; they should be golden brown and cooked soft rather than brown!

If you have a blender the next bit is easy.  Simply add the courgette and chilli to the blender, squeeze out the garlic and add the garlic minus the skin; add the lime juice, a stock cube, hot water and creme fraiche and blitz to a  a smooth consistency.

If you don’t have a blender then do this in a pan and use a stick blender to  make the soup smooth and silky

Roast cod wrapped in pancetta

This is a reasonably straightforward recipe for a fish dish; for this version of roast cod loin wrapped in parma ham I added a green pesto minus the pine nuts to give it more flavour.

First make the pesto by adding the basil, parsley, garlic and around 50ml of olive oil to a blender to make the sauce; it needs to be quite thick as it is going under  the ham and you don’t want it to drain out as you cook the cod.  When you have a decent consistency set aside.

Next lay clingfilm on a worktop and lay four ham slices so they just overlap; take half the pesto and spread a thin layer across the ham, roughly where the fish will be then place the cod on top.  Use the clingfilm to wrap the ham around the cod so it is tightly wrapped before putting in the fridge for ten minutes as this will help it hold it’s shape.

Repeat the process for the other cod loin

Next put potatoes on to boil in salted water and make up the stock; this is for cooking the baby leaks.

Put the oven on at 180c and remove the fish from the fridge; add the potatoes and roast the cod for about 15-20 mins on a roasting tray, removing the cling film!

Meanwhile place the baby leaks in the stock and cook for about 5 minutes; serve the cod with potatoes, leeks and peas

Red harrisa chicken with pomegranate cous cous

First make the red harissa which will be the marinade for the chicken by adding the spices to a small frying pan and frying gently until they begin to give of an aroma, put them in a pestle in mortar and ground finely.

Next add the rest of the ingredients to a pan with some olive oil and fry for about ten minutes until the ingredients go a darker colour.  Add this mixture with the spices to a blender and finely blend before adding the yoghurt and then mixing with the chicken to marinate overnight (or at least for an hour).

Place couscous in a large bowl.  Pour over about 425ml hot chicken stock. Stir once and leave to stand for 10-15 mins then add the tomato, coriander, drained chickpeas, pomegranate seeds and red onion.

When ready to cook remove the chicken from the marinade and pan fry on each side for a couple  of minutes to colour the meat.  Add the marinade and cook for about ten minutes each side on a medium heat until the chicken is cooked through.  The marinade will become a thick and silky sauce for your dish.

Serve with the cous cous and a spoonful of yogurt and coriander to top.

szechuan chicken stir fry

This is a really easy and quick to cook stir fry chicken recipe using szechuan pepper which is a fragrant pepper which is widely available.

First place the chicken in a bag with the ginger, garlic, soy, pepper and chilli; ideally leave it to marinade for at least half an hour.

When you are ready to eat get all the veg ready for a quick drop in the wok!  Heat the oil in the wok until smoking hot.

Add the onion and chilli and fry for a couple of minutes before adding the carrot and pepper.  Fry for a couple of more minutes then add the chicken mix from the bag.

Fry until the chicken is coloured all round, make sure you keep everything moving around the wok.

Add the broccoli and the stock and allow to cook off for a few more minutes; let it reduce and place a lid on for the last couple of minutes to steam the brocolli; this stage should take no more than 5 minutes.

Serve hot with rice – yum

 

Thai turkey burgers with pineapple salsa and sweet potato chips

An Asian twist on the traditional burger. Healthier too but no compromise on flavour.  Pineapple is an amazing food and has so many health benefits, if you want to know more then read here

Heat the oven to 200C. Toss the sweet potato wedges with about 1 tbsp of the oil and some salt and pepper and tip out onto a baking tray. Roast for about 45 minutes or until golden and crispy at the edges.

Continue reading Thai turkey burgers with pineapple salsa and sweet potato chips

Smoked mackerel sushi

This is a really easy smoked mackerel sushi dish and requires hardly any cooking.  You’ll need a rolling mat which you can buy from a Chinese supermarket or specialist (ahem) tobacconists!

First cook the rice, sushi rice is quite short and high in starch so it becomes quite sticky.  This recipe used a rice which had 1 cup of rice to 1.3 cups of water.  basically bring it to the boil then turn down and simmer until cooked, it takes around 20 mins. Continue reading Smoked mackerel sushi