clean eating

Keralan King Prawn Coconut Curry

Keralan King Prawn Coconut Curry

Serves 4

This is a wonderfully fresh, creamy and perfectly spicy. It tastes totally amazing, it is full of protein and low in fat because I used light coconut milk. The added bonus is, it is super fast!

Juice of 1 Fresh Lemon

500g Raw Tiger Prawns, shells off and de-veined

2 tbsp Ground Nut Oil

1 Onion, finely chopped

1 tsp Turmeric

6 Green Cardamom Pods, give them a wee bang to split slightly

1 tsp Chilli Powder

1 Cinnamon stick

3 Cloves Garlic, crushed

3cm Root Ginger, finely grated

Tin of Light Coconut Milk

Fresh Coriander

Maldon Sea Salt

Start by tossing the prawns in the lemon juice and set aside whilst you get on with the rest.

Heat a heavy based pan add a tablespoon of oil, add the onion and cook on a medium heat for around five mins, until softened but not coloured.

Add the Turmeric, cardamom pods and chilli powder. Cook for two mins until fragrant.

Add a dash more oil, throw in the Cinnamon, Ginger and garlic. Cook for a further 2 mins until cooked through.

Add the coconut milk and bring to the boil.

Season with salt.

At this point, throw in the prawns and cook for 2-3 mins until prawns are cooked through.

Serve with basmati rice and chopped fresh Coriander.

Boom! Lush!

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Spaghetti with Turkey Meatballs

Make your start to the week super healthy with this tasty, high protein, low fat dish. As an added bonus, it is made in minutes!

Turkey Meatballs (around 12 make your own or buy them)

1 Onion, finely chopped

2 Cloves Garlic, crushed

Jar of Passata

Chopped Fresh Parsley

Parmesan to serve

Olive oil

Wholewheat Spaghetti

Malden Sea Salt and Black Pepper

In a sauté pan, add a dash of oil and when hot soften the onions for around 5 mins.

Add the meatballs and continue to cook until starting to brown all over. Ensure you do not burn the onion.

Add the garlic and cook for another few minutes.

Now throw in the passata and cover the pan, cook gently until meatballs are cooked through. Roughly 20 mins.

If necessary add a dash of water to loosen the sauce.

Cook the pasta and when done, drain and toss with the meatballs and sauce.

Serve in a pasta bowl with lots of fresh Parmesan and freshly chopped parsley.

A tasty guilt free start to the week.

Zingy Fresh Tuna and Herby Beans

Zingy Fresh Tuna and Herby Beans

This little number is packed full of healthy goodness and a tonne of protein. However, that is just a wee bonus for this delicious dish! It is so packed full of flavour it is restaurant worthy and so full of goodness! Guilt free decadence!!!

Ps if you don’t have tuna or don’t like it….i used salmon and it was gorg too!!

Serves 4

4 Tuna Steak

1 Small Red Onion, sliced finely

1 Red Chilli, chopped

2 Lemons

Few handfuls Mixed Herbs (basil, chives, parsley, mint) finely chopped

2 Tins beans, Cannellini or Borlotti

1 Red Chilli, finely sliced (optional)

Three Handfuls of Mixed Herbs, finely chopped

Maldon Sea Salt and Freshly ground Black Pepper

Extra Virgin Olive Oil

Start with the beans. Drain and put them in a pot with a few glugs of the Olive Oil, don’t boil, just gently warm.

Once warm, add the chilli, red onions, lemon juice and season to taste.

Set aside and heat a hot Griddle pan, when super hot, add the fresh tuna to the pan and sear for a minute each side to ensure it is nice and pink in the middle. If you want it done more, you’re mad, but feel free! 😂

At this point, throw the wonderful herbs into the beans and adjust seasoning if need be.

Serve piled on a plate topped with the tuna! Total lushness!

Healthy Start to the New Year!

The New Year will see me up the ante with my fitness regime and this includes the food I eat! In a nutshell you will see a lot of healthy alternatives this year.

What I do promise is no compromise on taste.  Bland steamed chicken and veg does not do it for me, but simple tweaks and boom, you can have you cake and eat it…so to speak!!

Tonight I was tight for time and this is what I rustled up….

Fillet Steak, Stir Fry Veg and Brown Rice

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serves 1

I feel guilty putting down an ingredient list it is sooo simple!

1 Top Quality Fillet Steak

1 Bag of M&S Peashoot Stir Fry

1 Red Chilli Finely Sliced

1/2 tbsp Fish Sauce

1/2 tbsp Dark Soy Sauce

Juice 1/2 Lime

1/4 Pack of Microwave Brown Rice

Dash Rapeseed Oil

Simply add a dash of oil to a frying pan, heat until super hot, add the steak and cook both sides to your preference, in my case, rare.

Set aside, add a dash of oil to the frying  pan and heat.  Throw in the stir fry and the chilli, after a couple of mins, chuck in the soy, fish sauce and lime juice.

Serve with the rice!

Boom, too simple, full of flavour and beyond healthy!

 

 

Fabulous Fish Curry

Fabulous Fish Curry

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I didn’t really know what to call this as I did not want to niche it! This white fish curry would appeal to those watching what they eat (clean/healthy eaters) as much as those who just love a really tasty curry.
The key here is the wondrous paste, fresh and bursting with flavour!
Serves 2 (double up if you want and use for lunch the next day!!)
300g Cod Loin

25g Unsweetened Desiccated Coconut

2 Garlic Cloves, Chopped

1 Large Onion, peeled and chopped

1/4 tbsp Coriander Seeds, crushed in a pestle and mortar

1 tsp Turmeric

1 tsp Cumin powder

1 Fresh Red Chilli, finely Chopped

Fresh Red Chilli and Coriander leaves to serve
Serve with cooked brown rice.
Place the garlic, onion, Coriander seeds, Turmeric, Cumin and Chilli in a food processor and blend to a super fine, smooth paste.
Add the mixture to a heated frying pan. Cook for a couple of minutes.
Add around 225ml water and bring to the boil.
Add the fish and if necessary too up with a splash more water to ensure that the fish is covered.
Give it a bit of a stir and be very careful not to break up the fish.
Cook until fish is cooked through and serve with brown rice.
You could throw in some spinach or cauliflower..whatever you fancy towards the end of the cooking.
Enjoy your guilt free loveliness 😇

 

Skinny Pizza

Skinny Pizza Night

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If you are craving pizza but don’t want the calories and fat, this is a very satisfying alternative that doesn’t leave you feeling sluggish.

I actually bought (shame on me!!) pizza bases and this kids used the pizza sauce to make their own pizzas too!

Serves 1

Heat oven to 200c

1 Wholegrain or White Tortilla
500g Passata
1 Garlic Clove, crushed
1 Small Onion, finely chopped
1/2 tsp Dried Oregano
Olive Oil
Maldon Sea Salt and Black Pepper
1/2 Red Onion, finely sliced
2 Slices Parma Ham
Soft Goats Cheese
Rocket

Start by making your pizza sauce. Add a dash of oil to a saucepan and heat. Soften the onion for about 7 mins, add the garlic and cook for a further 3 mins.

Throw in the Passata into the saucepan along with the oregano. Cook on a low heat for about 10 mins to infuse.

Assembly time!

Place the tortilla on a pizza tray. Smooth over the pizza sauce.

Then add the Parma ham (rip it up a bit), goats cheese and red onion.

Stick it in the oven for 7-10 mins, keep an eye on it to ensure it doesn’t burn!

Take it out, place on a plate and top with rocket.

Easy, tasty, healthy…x

#skinnypizza #healthy #goatscheese #healthytakeaway

Super Healthy Thai Turkey Burgers

THAI TURKEY BURGERS

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Clean eating, healthy, tasty and easy…..sums these babies up perfectly!!
These can be made ahead and could be made with chicken or prom too.

300g Turkey Breast Mince
1 Clove Garlic, Crushed
Lemon Grass Stalk, white bit only, finely chopped
Large handful Coriander leaves
3 Spring Onions, trimmed and white bit only, chopped
1 Red Chilli, chopped
1 inch Piece Ginger, peeled and finely chopped
Maldon Sea Salt and Black Pepper
Coconut Oil

Place all of the prepared ingredients in a food processor and whizz to a paste. Add a couple of teaspoons of water if necessary.

Tip the paste into a bowl and add the turkey mince.

Using your hands, ensure it is thoroughly combined.

Make into burger shaped patties and place on a piece of grease proof paper on a large plate.

Refrigerate for 1/2 hour or until you are ready to eat.

Heat a large frying pan with some coconut oil, when nicely heated, add the burgers and cook for 4-5 mins each side or until thoroughly cooked depending on thickness.

Serve with a super salad with or without bap depending on your carb preference!

Post Workout Healthy Chicken Fried Rice

Post Work Out Refuel – Healthy Chicken Fried Rice

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I was thinking about a way to use up my leftover roast chicken from yesterday… I wanted healthy but not boring! I came up with this and threw it together really quickly. Feel free to throw whatever you fancy in….this was a bit of all I had in the fridge.

A couple of large handfuls of Shredded Chicken
1 Small Onion finely chopped
1 Garlic Clove Crushed
1 Red Pepper cut into matchsticks
Handful of Tenderstem Broccoli cut into pieces
1 Carrot either spiralized or grated
1/2 tbsp Mild Curry Powder
1/2 tbsp Medium Curry Powder
Maldon Salt and Black Pepper to taste
2 tsp Coconut Oil

Heat the oil and then add the onion, soften for around 5-7 mins.

Add the garlic and fry for a further couple of mins.

Add the chicken and the curry powder and stir well.

Add the rest of the veggies and a dash or two of water to prevent sticking. Stir continuously for another few mins.

Add the rice and combine thoroughly.

Season and serve. Lush!!

WARM CAJUN SWEET POTATO SALAD WITH LOW FAT SPICY YOGHURT DRESSING

Warm Cajun Sweet Potato Salad with Low Fat Spicy Yoghurt Dressing

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New Year, New start! You can rustle this up in a matter of minutes and I made double so I had some for my lunch next day! It will make no difference if you use ready cooked quinoa or cook it yourself!
The combination of the feta with the sweetness of the potatoes is lush…good carbs only!

Serves 1

75g Quinoa (cooked)
1 Sweet Potato cut into small cubes
Handful of Baby Spinach Leaves
Feta Cheese
Cajun Seasoning
Dash of olive oil
Maldon Sea Salt and Pepper

Dressing
75ml Low Fat Natural Yoghurt
Juice 1/2 Lemon
1/2 tsp Baharat Seasoning

Heat oven to 180c

Throw the sweet potato into a freezer bag, add a dash of oil and Cajun seasoning to taste and mix it up well.

Place the sweet potato on a heated non-stick baking tray and cook for 20-30 mins until soft.

Meanwhile make the dressing by simply using a small whisk to combine the yoghurt, lemon and Baharat.

In a big bowl, add the quinoa, put a large handful of baby spinach leaves on top.

Sprinkle with the sweet potato and feta and drizzle with the dressing.

Taste and health combined…boom!

Pan-fried Seabass with a Chilli Lime Slaw

PAN-FRIED SEABASS WITH A CHILLI LIME SLAW

Seabass chilli lime slaw image

This is my food heaven, crunchy, super tasty and oozing health! I will sit back tonight feeling very smug after eating this baby! 😉

Serves 4

210g White Cabbage, finely shredded
140g Mangetout (Snow peas) finely sliced lengthwise
2 Sitcks of Celery, Julienned (thin strips around 5cm long)
5 Spring Onions, finely sliced
1 flat tbsp Caster Sugar
2 tbsp Extra Virgin Olive Oil
2 tbsp Lime Juice
2 Red Chillies, finely chopped
Olive or Rapeseed Oil
4 x Seabass Fillets
Maldon Sea Salt and Black Pepper

Serve with lemon or lime wedges.

Start by making the chilli lime slaw. Add the cabbage, celery, mangetout and spring onion to bowl and mix well. Cover and set aside.

Whisk together the caster sugar, olive oil, lime juice and red chillies for the slaw dressing.

Add the dressing to the slaw and mix well.

For the fish, heat the oil in a pan and cook the fish for around 3 mins each side or until nice and golden brown and cooked through.

Spoon the slaw onto plates and top with the fish and a wedge of lemon or lime, add some brown rice if you fancy! Boomalicious!!

#healthyeating #seabass #cleaneating #fitness #pt