Healthy eating

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!!

PAUPERS STEW

PAUPERS STEW

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Serves 8

Ok, it’s January we are all recovering from December! So, out comes the mince!!😂

You can make this stretch for miles, chuck a variety of whatever root veg you fancy in and eat it for a couple of days! Another big advantage for me is my kids prefer the mince to big chunks of beef.

1kg Mince Beef
3 Large Carrots, finely chopped
2 Onions, finely chopped
3 Cloves Garlic, crushed
3 Sticks Celery, chopped in pieces
2kg Potatoes, peeled and cut into large chunks
2 litres Beef Stock
Big Splash Red Wine
1 Bouquet Garni
Splash of Olive or Rapeseed Oil
Maldon Salt and Black Pepper
Worcestershire Sauce

In a large pot, heat up high and add your mince. Fry on a high heat until well browned all over and periodically drain out any fat (keeps it super healthy).

Remove beef from the pot, add a splash of oil and then add the onion, fry over a medium heat for five mins.

Add the carrots, celery and garlic and continue to cook for another five minutes.

Return meat to pot, add the wine, potatoes, stock and bouquet garni and stir.

To season add salt, pepper and a tablespoon of Worcestershire sauce…adjust to your taste.

Cook gently for an hour stirring from time to time. You might want to use a fork to break up the potato if it has not already broken up.

This is a wonderful make ahead dish I use for swimming lesson nights, just come in, switch it on, cut up the crusty bread and enjoy!!

CRISPY TACOS WITH LUSH GUACAMOLE

Crispy Tacos with Lush Chilli and Guacamole

A while ago I shared with you my Chilli Con Carne and Guacamole, transform these both into something different by serving them in tacos rather than rice.

These went down a storm with my kids and don’t forget that the Chilli and Guacamole are super healthy and tasty enough to eat minus tacos!

Heat the tacos for about 3  mins in a hot oven.

Fill with chilli sauce and guacamole.

Top the tacos with a bit of freshly chopped chilli (bonus….chilli is known to speed up your metabolism!!)

A simple Saturday night sorted!

I will publish the chilli and guacamole recipes too 😉

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!

TARKA DAL

TARKA DAL

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This is super delicious, super cheap and super healthy! Eat with whole meal chapati or chargrilled chicken…

300g Chana Dal (yellow dried split peas) rinse them until the water runs clear
1 Onion, finely chopped
2 Green Chillies, pricked with a knife
1 tbsp Cumin Seeds
2 in Piece Fresh Ginger
3 Garlic Cloves, peeled and left whole
3 Tomatoes
1 tsp Turmeric
1 tsp Garam Masala
1 1/2 tsp Ground Coriander
Maldon Sea Salt and Black Pepper
A Handful of Chopped Coriander leaves
Coconut oil or Rapeseed Oil

Once rinsed, place the lentils and 1 litre water to a pan, bring to the boil and stir. Skim off any froth.

Reduce to a simmer, cover with a lid and simmer for around 40 mins. Add some more water if necessary.

When done, drain any excess water out, whisk to break the lentils up a bit. Set aside.

Heat the oil over and medium heat and add the onions, fry gently for around 6 mins, stirring to ensure they do not burn?

Add the cumin seeds, ginger, chillies and onion, continue to cook for another 4-5 mins.

Blend the tomatoes and garlic to a purée then add to the pan.

Now add the rest of the spices and 100ml water to the pan and stir well.

Add the lentils. Season and leave over a low heat for around 10-15 mins

If necessary, add more water.

Stir in the chopped coriander and stir. Lush!!!

Red Rice Salad

Red Rice Salad

Red rice salad

I always love researching a new salad. This one has some of my favourite flavours in it. Totally delish and the perfect barbecue accompaniment.

Serves 4

250g Carmargue Red Rice
200g Fine Green Beans cut into small pieces
2 Large Red Onions Quartered
200g Goats Cheese
Juice 1/2 Lemon
3 tbsp Extra Virgin Olive Oil
1 Garlic Clove Crushed
A handful of Finely Chopped Flat Leaf Parsley

Cook your rice in accordance with the instructions on the pack (roughly 25-30 mins)

Add the beans for the last three mins of cooking.

Drain and rinse in some cold water, drain again.

Add the beans and rice to a large bowl.

Add the onions to a roasting tin, drizzle with some oil and roast for 30 mins at 180c(do this once you have put the rice on to cook)

Once done, add the onions to the rice.

Mix the oil, lemon juice, garlic and parsley together.

Pour over the rice mixture and thoroughly combine.

Crumble the goats cheese over the top.

Boom! A lush salad for a fine day!

Spaghetti Bolognese with Secret Veggies

Spaghetti Bolognese with Secret Veggies

Spaghetti bol

This one is for my babies! They simply cannot get enough of this. I generally make a huge pot and freeze some. Except for the mushrooms the veggies are all whizzed in a food processor and are some small no one notices them, therefore no picking! Result, veggies in and huge smiles of faces!!

1.2 kg Lean Mince Beef
1 Onion, minced in a food processor
2 Cloves Garlic, minced in a food processor
3 Carrots, peeled and minced in a food processor
2 Sticks Celery, minced in a food processor
1 Courgette, minced in a food processor (Optional)
2 tbsp Tomato Purée
2 Tins Chopped Tomatoes
A Big Glug Red Wine
250ml Beef Stock
A Handful of Fresh Chopped Basil
Olive Oil

Add the mince in a couple of batches to a large pot, fry until well browned all over. Breakup the mince as you go. Remove from the pot,meet aside.
Add a dash of oil to the pot and fry the onion and garlic gently for 5 mins.

Add the rest of the veggies and fry for a further 3-4 mins.

Add a good splash of red wine, cook for a couple of mins.

Add the tomato purée and stir.

Add the tinned tomatoes and the beef stock.

Stir, bring to the boil and then simmer gently for around 30 mins.

Just before the end, add the chopped basil.

Serve with spaghetti or whatever pasta you fancy and some nice fresh Parmesan shavings! Delish!!

Chilli Con Carne

Chilli Con Carne

Chilli

Everyone has their own wee special way for Chilli Con Carne, this is my version. It is full of flavour and easily adaptable for kids by some tricks I have employed to cater to the varying tastes on heat levels in our house.

I have played around with Chilli con Carne over the years, I have been known to add 90% cocoa dark chocolate to it! Serve with rice, tacos, tortilla wraps….it is so versatile! Best bit it is so quick to make!

Serves 5

1kg Mince Beef
2 x 400g Kidney Beans, drained
1 x 400g Chopped Tomatoes
1 tbsp Tomato Purée
1/2 Cinnamon Stick
1 tsp Cumin
1 tsp Dry Oregano
1 tsp or either Mild or Hot Chilli Powder
1/2 tsp Hot Paprika
1/4 Cayenne Pepper
1 Onion, finely chopped
1 Green or Red Pepper Finely chopped
1-2 Fresh Chilli’s chopped (optional)
300ml Beef Stock
Rape Seed Oil

In order to reduce the level of fat to as low as possible, I brown the mince first at quite a high heat. As it releases fat, I drain the majority out. Whilst some may argue that you loose flavour this way, I firstly don’t think this is the case here as it is packed with flavour.

Once browned, remove the mince.

Add a dash of oil and fry the onion gently for 5-7 mins until soft.

Add the pepper and fresh chilli if you are using it and fry for another couple of mins.

Put the mince back in and add the cumin, oregano, chilli powder, cayenne, hot paprika and cinnamon stick.

Stir and cook for a couple of mins.

Add the tomato purée, stir and cook for a minute.

Add the tin of tomatoes and stock and bring to the boil.

Turn down and cook gently for 1/2 hour.

Add the beans and cook for a further 15 mins.

Bingo bango! Tasty, healthy, lush!
#chilliconcarne

Curried Carrot and Lentil Soup

Curried Carrot and Lentil Soup

Curried Carrot and Lentil Soup

This soup is packed with gorgeous, natural flavour and you can eat it without feeling in the slightest bit guilty! Result!!

1 Large Onion Chopped finely
1kg Carrots, peeled and chopped
100g Red Lentils
1.5l Chicken or Vegetable Stock
Maldon Salt and Pepper to taste
Olive Oil
3 tsp Curry Powder (I used 2 mild and 1 medium…depends how spicy you like it!)
Add some oil to a large pot, heat and then add in the chopped onions. Fry gently for 5-6 mins.

Add the chopped carrots and fry for another couple of mins.

Add the curry powder and fry for another two minutes.

Add the stock and the red lentils and stir well to separate.

Add some salt and pepper and bring to the boil, turn down and simmer for around 15-20 mins or until the carrots are nice and soft.

When done, whizz up with a hand held blender. Health in a bowl! 😉

Chicken Infused with Garlic and Rosemary served with Sweet Potato and Broccoli

Chicken Infused with Garlic and Rosemary, served with Sweet Potato and Broccoli

Slow cooker Rosemary garlic chicken Rosemary garlic chicken sweet potato broccoli

It’s Monday, I’m feeling like a super healthy start to the week! Complex carbs, protein and greens….it is sure to give you an angelic healthy start to the week! 😇👼

1 Whole Chicken
10 Cloves Garlic Unpeeled
2 Sprigs Rosemary (give them a squeeze first!)
250ml Chicken Stock (if slow cooking)

6 Sweet Potatoes Peeled

350g Tender Stem Broccoli

I decided to do this chicken in my slow cooker as it produces a really tender succulent chicken. However, it would be just as suited to the oven!

Simply take the 10 garlic cloves and the rosemary and insert in the cavity. Pop it in the bowl of the slow cooker, add the stock, then cook on the high setting. You could have this all ready and in the fridge the night before and just stick it on in the morning.

If cooking in the oven, turn the oven to 180c and cook according to the size of the chicken.

1/2 hour before you are ready to serve, put on the sweet potatoes.

Cook for roughly 20 mins or until tender.

When done mash them up well.

Steam the broccoli and serve your guilt free taste sensation !