healthyeating

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!

Lush Raspberry Overnight Oats

Raspberry Overnight Oats

I totally love this, it is packed to the rafters with health and goodness but yet tastes like a total treat! Not to mention the ease of just leaving it in the fridge to wake up to or grab on your way to work!
60g Organic Oats

60g Raspberry (fresh or frozen)

1-2 tsp Chia Seeds

1-2 tsp Maple Syrup

Flaxseed

Greek Yoghurt

125ml Semi-skimmed Milk (feel free to use coconut or almond milk!)
In a jar or bowl chuck in the oats, raspberries, chia seeds, maple syrup and milk.
Give it a stir, cover tightly and place in the fridge.
Next morning, put into a bowl with a dollop of Greek yoghurt and a sprinkling of flaxseeds and boom! Perfect start to the day!!

Think healthy/clean eating is boring….you are soooo wrong!!

ZINGY, HEALTHY ASIAN STYLE NOODLE SALAD

This salad is totally lush on its own or a great accompaniment to any meat or fish. I used it for dinner and then lunch the next day. As you can see steak was my chosen meat….❤

Feel free to play around with the veggies, sugar snap peas, mangetout and many more veggies would be perfect too!

100g Wholewheat Noodles

1 1/2 tsp Sesame Seeds

1 tbsp Crunchy Peanut Butter

1/2 tbsp Extra Virgin Olive Oil

3/4 tbsp Rice Wine Vinegar

Juice of 1 Lime

Pinch of Chilli Flakes

1 Carrot Cut into Ribbons (use a potato peeler)

1 Red Pepper, sliced into matchsticks

Large Handful Red Cabbage, finely sliced

50g Beansprouts, or more if you love them!!

1-2 Spring Onion, White bit sliced on the diagonal 

Sea Salt
Cook the noodles according to packet instructions. Drain and rinse under cold water.
Roast the sesame seeds in a dry frying pan for a few mins and remove as they become golden. Set aside.
Mix the peanut butter, lime juice, olive oil, rice wine vinegar, chilli flakes and salt and use a small whisk or fork to really combine until it is nice and thick and glossy.
In a bowl add the noodles and veggies, give them a good mix up before pouring over the dressing and mix again so everything is well coated.
Sprinkle over the sesame seeds. (Which as you can see from my photo, I totally forgot about!!)

Healthy Takeaway Alternative 

Healthy Chicken Korma


Just because you have decided to make a healthy start does not mean you have to miss out on your favourite dishes. A bit of creativity and boom, a healthy alternative with no cream is created! The fact that my husband did not even notice it was the healthy option speaks volumes!!
Serves 5
5 Chicken Breasts, chopped into big cubes

2 Onions, roughly chopped

1 Green Pepper roughly chopped

1in Piece Ginger, chopped

3 Garlic Cloves, chopped 

2 tsp Turmeric

1/2 tsp Paprika

1/2 Cinnamon Stick

1 tsp Coriander Powder

1/2 tsp Chilli Powder

1 tsp Cumin Powder

1 tsp Ground Ginger

2 tsp Garam Masala

2 tbsp Ground Almonds

1 Tin Low Fat Coconut Milk

2-3 tbsp 0% Fat Greek Yoghurt (the nice thick Fage one!)

1 tbsp Mango Chutney 

Rapeseed Oil or Coconut Oil 

Fresh Coriander to Serve
Add the onions, green pepper, ginger and garlic to a food processor and whizz until it is a nice fine paste.
In a large casserole (preferably non stick as you can get away with less oil!) heat a splash of oil. Add the paste and cook gently for around 5 mins.
Add the chicken and cook for a few mins.
Add the rest of the spices and cook for 2 mins.
Add the coconut milk and cook for 20 mins with the lid on. Stir periodically.
Stir through the Greek yogurt and the mango chutney add a little more yoghurt if it is too thick.
Serve with brown basmati rice and some fresh coriander. Delish!

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

img_0114

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!

 

 

Tuscan White Beans

TUSCAN WHITE BEANS


I totally adore beans (except for baked beans!!😂) they are so versatile and can be made super tasty in minutes! Full of protein too (roughly 11g per serving!!)they make the perfect accompaniment to many meals.

I had mine with a fillet steak and my little birdies had theirs with sausages!!
2 Garlic Cloves, crushed

Pinch Chilli Flakes

1 Plum Tomato, chopped

1 Sprig Fresh Rosemary

2 Cans Cannellini Beans, drained and rinsed

1 Handful Parmesan Cheese

1 tbsp Chopped Fresh Parsley

50ml Water

Olive Oil

Malden Sea Salt and Black Pepper
Begin by heating a dash of olive oil in a frying pan.
Add the garlic and chilli flakes, gently fry for a minute, taking care not to burn the garlic.
Add the chopped plum tomato and rosemary and cook gently for a couple of mins.
Add the cannellini beans and cook for around 5 mins, crush them up a little as you cook them.
Remove the rosemary, add the water and Parmesan and thoroughly combine.
It should be nice and creamy and not too dry. If too dry, add a dash of water. If too wet, keep cooking for another few mins.
Stir through the parsley and serve! Yumsters 😋

#beans #tuscan #protein

Cream of Cauliflower Soup with Bacon Croutons and Truffle Oil

img_0038CREAM OF CAULIFLOWER SOUP WITH BACON CROUTONS AND TRUFFLE OIL
This is a very versatile soup. It can be as healthy or as decadent as you choose. I made it on Saturday and instead of 500ml milk, I added 250ml milk and 250ml double cream! 👌🏻

Cauliflower is a low carb vegetable which combines wonderfully with the bacon and truffle oil.

Amazingly my kids hate cauliflower but loved this soup! So even if you are not a fan of cauliflower, don’t let that put you off!!
Serves 6-8
2 Medium Sized Heads of Cauliflower broken into florets

Light Olive Oil

Tbsp Butter

2 Garlic Cloves, crushed

2 Leeks, trimmed and finely chopped

1 litre Stock (chicken or vegetable)

500ml Milk (preferably full cream but semi skimmed will do!)

Malden Sea Salt and Black Pepper
To serve

Bacon Lardons fried until crispy

Good Quality Truffle Oil to drizzle
In a pot large enough to hold the mountain of cauliflower, add the butter and when it has melted add the leeks and soften for 5 mins.
Add the crushed garlic and cook for another few mins.
Add the stock, milks and cauliflower florets.
Season with salt and pepper.
Cook for around 10 mins or until the cauliflower is nice and soft.
(If you decide on using the double cream, add it now and stir through.)
Using a hand blender, whizz until nice and smooth and creamy.
Serve topped with the bacon croutons and truffle oil! Divine!!!

Healthy Veggie Broth

VEGETABLE BROTH
After five weeks of being in Spain, eating and drinking lots of things I shouldn’t have!! Not to mention the kids eating far too many chips, the healthy eating routine begins.
The simplicity and flexible of this soup means it is accessible to any level of cooking. I tend to make stock from a whole small chicken or the remaining carcass from Sunday lunch. You could use thigh or leg bones, bought stock or even stock cubes. The stock is the basis for this soup so ensure it is full of flavour!

I also cool and chill my stock and then skim all the fat off it.

If you are lucky to be using a whole chicken, strip all the meat off it and add to the soup towards the end of cooking the veggies.
For the veggies, you have various options from buying individual vegetables and chopping or if you are pressed for time as I was today….buy them pre chopped (M&S) and chuck them in!
I’ll give you the basics along with various options for tarting it up!
2.5 l of good Chicken Stock (Veg Stock if you want)

600g Fresh Chopped Soup Veg (celery, leeks, carrots, parsley)

100g Soup Mix (pearl barley, yellow split peas, green split peas, red split lentils)

Maldon Sea Salt and Black Pepper
Bring the stock up to the boil and add the soup mix. Simmer for 1/2 hour.
Tip in the chopped soup veg, give it a stir and season with plenty of salt and pepper. I tend to be generous with the salt for this soup.
Simmer gently for 45 mins.
Check the seasoning and serve.
Total health in a bowl!

#healthyfood #cleaneating #soup #lovefood #comfortfood #arestaurantinmykitchen