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Grocery List of Healthy Foods for Weight Loss

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English: Fruit on display at La Boqueria marke...
(Photo credit: Wikipedia)

Weight Loss isn’t just about smaller food portions; it’s also about eating healthy food and improving your general fitness. And to do that, you’ll have to keep your cupboard stocked full of nutritious options. Here are a few suggestions on what to add to your grocery list to ensure that your meals healthy, whether you’re at home or not.

 

Protein

If you want to follow a healthy weight loss regimen, you’re going to have to stick with foods high in protein and low o saturated fat. This would include salmon, herring, skinless chicken breast, lean turkey and shrimp. Don’t forget to include eggs; they’re low on calories, rich in protein, inexpensive and versatile, since they can be part of a quick snack or full meal. Throw in some tofu and beans (dried or canned), which make great ingredients for soup and salads. If you want to avoid meats, shop for wheat gluten or tempeh—they’re excellent substitutes and can be cooked in a variety of ways. [Read more…]

Undercover: Foods You Wouldn’t Think Were Healthful

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When it comes to food, we think that we know which to eat and which to avoid. We have grown up knowing to eat vegetables and avoid fats, sweets and salt. For the most part, these rules are great ones to live by. However, it’s possible that you may be missing out on all the benefits now being discovered in food you wouldn’t think is healthful.

CHOCOLATE
Rejoice, ladies! Chocolate is actually very healthful. Studies show that a small bar of dark chocolate everyday can actually protect your heart. Firstly, it has been seen to reduce Low-Density Lipids (or bad cholesterol) by as much as 10%.

Know that incredible feeling after biting into a bar of chocolate? That’s seratonin at its finest. Seratonin is the same compound that the brain produces when one is in love. Thus, it also acts a an anti-depressant.

LAMB
A nice rack of lamb can actually be as healthful as a seafood dish. This is because, lamb has been found to contain high levels of omega-3 fats. These are usually thought of to be found in fish, nuts and seeds. Lamb contains, on average, around 40 milligrams of omega-3 per ounce.

Omega-3 oils help to clean up the arteries. They break-up fat and plaque that have built up during the course of our lifetime. This lowers blood pressure and relieves the heart of blockages. Omega-3 also facilitates the brain development of a baby while in their mother’s womb. That’s why pregnant women are always told to ingest omega-3.

CHILI PEPPERS
Another thing most people don’t associate with a healthy lifestyle is the chili pepper. The spice actually benefits the body because of its capsaicin content, the compound in peppers which makes it spicy. Studies have proven that it can be an effective treatment for relieving pain caused by arthritis, diabetic neuropathy and psoriasis. Red chili peppers have also been seen to reduce blood cholesterol, platelet aggregation and triglycerides.

If you’re trying to lose weight, an addition of pepper to your diet can help you shed unwanted fat. That’s because capsaicin can curb your appetite, boost metabolism and break down fat.

Quinoa, Sweet Potato and Broccoli Salad

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The low GI Quinoa used for this dish is great – it’ll keep you fuller longer, plus it’s packed full of proteins, vitamins and minerals.

Quinoa

The range of Vegetables in this dish give it a great mix of colours, tastes and textures, and it’s easy enough to change the Red Pepper for a change.

To Serve 1
100g Quinoa, uncooked
Vegetable Stock, enough to cook the Quinoa in
1 Sweet Potato
1 Red Pepper, diced
Handful of Broccoli Florets
2tbsp Olive Oil
1//4tsp Cayenne Pepper
2tbsp Lemon Juice
Zest of ½ Orange
Salt and Pepper, to taste

1. Bake the Sweet Potato in the Oven at 190C for around forty to forty five minutes, or until soft and tender. Peel and Dice the flesh. At the same time, cook the Broccoli in boiling water until cooked, then trim any excess from the stalks.
2. Simmer the Quinoa in the Vegetable stock, until the liquid has gone, and the Quinoa is light and fluffy. Remove from the heat, and allow leave to cool.
3. Once cooled, mix the Quinoa, Sweet Potato, Broccoli and Red Pepper together in a large bowl. In a smaller bowl, mix the Lemon juice with the Orange zest, Olive Oil and Cayenne Pepper.
4. Gently toss the Lemon and Orange Dressing with the Vegetables and Quinoa, then season with Salt and Pepper.

Photo Courtesy of: avlxyz

Danish Hash

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Very quick to make, this dish is very simple as well. It’s hot, tasty and full of nutrition – a personal favourite after a weekend.

Danish Hash

The Root Vegetables in the meal provide a heap of Carbohydrates – essential to give you energy, and the Bacon will provide a great amount of Protein which will help re-build any muscle tissue spent over the course of exercise.

To Serve 4
1 Large Onion
3 Garlic Cloves, roughly chopped
1/2tsp Crushed Dried Chilli, optional
4tbsp Extra Virgin Olive Oil
110g Bacon, or 1 Packet Lardons
3 Carrots
3 Large Potatoes
1 Parsnip or ¼ Swede or ¼ Turnip
Black Pepper, to taste

1. Peel and Chop all of the Vegetables into cubes, around one centimetre square.
2. Using a Large Pan with a lid, cook the Onion, Garlic and Chilli in the Oil over a low heat until the Onion is soft.
3. Cut the Bacon into similar sized pieces then add to the pan. Cook with the lid on for a couple of minutes, checking regularly.
4. Add all of the vegetables into the pan and stir until all coated in Oil – you can add more if needed.
5. Cook with the Lid on for a fifteen to twenty minutes, checking on a frequent basis. If the Hash starts to stick, then add a small amount of Water.
6. Remove the lid and turn up the heat, cooking until the Hash is crispy and there’s no fluid left in the pan.
7. Serve with a handful of Green Leaves such as Rocket or Baby Spinach – you could even place a poached Egg on top for added protein, colours and flavours.

Photo Courtesy of: joyosity

Spiced Vegetable and Lamb Tagine

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This dish is so simple, beautifully flavoured and filling it would be hard to improve upon it. Using a double boiler (if you have one available) will mean that the flavours from the stew will be imparted into the Cous Cous, creating a much deeper aromatic flavour in the dish.

Spiced Vegetable and Lamb Tagine

To Serve 4
225g Cous Cous
4tbsp Olive Oil
450g Lean Lamb
2 Garlic Cloves, peeled and crushed
½ tsp Chilli Flakes
1 Onion, peeled and chopped
2tsp Ground Coriander
2tsp Paprika
1tsp Ground Cumin
1tsp Ground Turmeric
1tsp Ground Cinnamon
2 Medium Potatoes, peeled and cubed
2 Large Carrots, peeled and sliced
225g Celeriac, peeled and cubed
400g Can Chick Peas
300ml Tomato Juice
2tbsp Tomato Puree
1tbsp Chilli Sauce
125g Sultanas
Salt and Pepper
3tbsp Chopped Fresh Coriander

1. Place the Cous Cous into a sieve, then wash under cold running water to moisten all of the grains. Turn out onto a baking sheet, spread out to cover entirely, then leave until needed.
2. Cube the Lean Lamb, and seal in a large saucepan with hot fat until well browned. Add the Garlic, Chilli Flakes, Onion, Coriander, Paprika, Cumin, Turmeric and Cinnamon, then cook over a medium heat for ten minutes.
3. Add the Potatoes, Carrots and Celeriac to the pan, then fry gently for another five minutes. Stir in the Chick Peas, along with their liquid, then add the Tomato Juice, Puree and Chilli Sauce. Bring the pan to the boil, then cover and reduce the heat slightly, simmering the pan for twenty minutes.
4. Stir in the Sultanas and cook, then simmer for a further ten minutes.
5. Cook the Cous Cous as per packet instructions, before seasoning to taste. Stir in the Coriander, and serve with the Cous Cous.

Photo Courtesy of: The Marmot

Jamie Oliver’s Awesome Pomegranate Cocktails

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I personally like Jamie Oliver’s style and how simple he talks about cooking. He always makes use of fruits or ingredients that are in season. For this month of love, he chose pomegranates. It is a berry that has the qualities of a citrus fruit as well. So here are some cocktail recipes you can prepare for your loved ones and friends this coming Valentine’s Day.

Pomegranate Shots

It is very easy to prepare and the pomegranate gives off a burst of flavor in your mouth. Just make sure you have enough shot glasses for everyone.

Ingredients:

Gin

Pomegranates

Buy a bottle of gin and freeze it.

Next, peel the pomegranates and remove the arils or the purple “capsule like” pulp. Place them in a bowl and refrigerate. It is good to have them ready just in case you want more shots.

After your meal, place some pomegranate in individual shot glasses and fill it up with frozen gin.

Take a shot and enjoy!

Wicked Champagne Cocktail

This recipe makes regular champagne or sparkling wine more interesting. Cheers!

3 or 4 pomegranates

1 bottle of champagne or Prosecco

Caster sugar (optional)

Cut the pomegranates in half and remove the arils. You can also use a spoon to get them out by scooping or by smacking the rind side with a spoon while holding it over a bowl. Once you have the juicy pulp, puree it in a blender or food processor for 5-10 seconds. After, let it pass through a sieve and discard the solid pieces. Taste the pomegranate juice and add sugar if desired.

Pour around 5 mm or 1/4 of a champagne glass with pomegranate juice and then add some wine. Serve immediately.

Photo Courtesy Of: geishaboy500

4 Cheese Macaroni with Truffle Oil

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Macaroni and cheese is a comfort food everyone loves. I am a cheese lover who eats anything with cheese. This recipe can be considered gourmet as compared to the classic mac and cheese, but I assure you that it is definitely awesome. If you don’t have the specified cheeses available or you find them expensive, you can use any type of cheese you want. There are also grated 3 cheese value packs sold in supermarkets.

The truffle oil can be expensive, but it is a good investment. You can add it to other casseroles, vegetable dishes and mashed potatoes to make them tastier. Some even use it as a dip for French fries and according to them it is addicting.

Ingredients:

1 lb macaroni pasta

4 tablespoons butter

2 tablespoons flour

2 tablespoons heavy cream

2 cups milk

2 egg yolks

2 cups Gouda cheese, grated

2 cups Gruyère cheese, grated

2 cups Cheddar cheese, grated

1 cup Parmesan cheese, grated

3 tablespoons truffle oil

Nutmeg, salt and pepper to taste

Preheat the oven at 450F.

In a pot of boiling water with oil and salt, cook the macaroni according to package instructions or until al dente. Drain and set it aside.

To make the mornay sauce, melt the butter in a large saucepan under medium heat. Stir in the flour and cook for 2-3 minutes. Slowly pour in the milk and stir often until the sauce starts to thicken.

In a small bowl, combine the egg yolks and a tablespoon of heavy cream. Mix well and Set aside.

Set aside 1/3 of the cheeses for later. Slowly add the rest of the cheese into the mornay mixture. Keep it under low heat and stir occasionally until all the cheese melt. After, turn off the heat and slowly fold in the egg and cream mixture. Add another tablespoon of heavy cream. Continue to mix until the ingredients blend together. Turn on the heat to low and continue to cook until you reach desired thickness. Stir occasionally. Season it with nutmeg, salt and pepper.

Combine the sauce, pasta and truffle oil. Mix it well and make sure the macaroni is coated in the cheese sauce. Transfer it to a baking pan or casserole dish. Top it with Gruyère, Gouda, Cheddar and Parmesan (in order). Cover it in foil and bake for 15-20 minutes. Remove the foil and bake for another 5 minutes or until the cheese turns brown.

Remove from the oven and let it stand for 5 minutes before serving.

Photo Courtesy Of: hildgrim

Chicken Breasts with Spinach and Ricotta

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Soft, juicy Chicken Breasts, with flavoursome Spinach, and a rich, gooey Ricotta Centre – very simple, yet very impressive and a sure-fire hit.
Spinach Chicken
You can use a different type of Curd or Soft Cheese too in place of the Ricotta, so it may be worth trying a few varieties out!

To Serve 4
4 Skinless Chicken Breast Fillets
50g Frozen Spinach, chopped and thawed
175g Ricotta Cheese
60g Parmesan Cheese, freshly grated
2tsp Nutmeg, freshly grated
Salt and Pepper
8 Large Spinach Leaves, fresh
150ml Dry White Wine
300ml Chicken Stock
50g Butter, chilled and diced

1. Using a very sharp knife, make a deep cut along the thicker side of the Chicken Breast to make a pocket
2. Squeeze any moisture out of the thawed Spinach, then place in a bowl. Mix in the Ricotta, Parmesan, Nutmeg, Salt and Pepper, and spoon evenly into the pockets of each Chicken Breast
3. Bring a pan of Salted Water to the boil, and add the Large Spinach Leaves, and remove straight away with a slotted spoon. Plunge into a bowl full of cold water to make sure that the colour stays, and to prevent any extra cooking. Wrap two of these leaves around each Chicken Breast, and tie with thin cotton to secure.
4. Position the Chicken Breasts in a large shallow pan before pouring over the Wine and Stock. Bring the mixture to the boil, then lower the heat, cover and gently simmer for thirty to forty minutes, until cooked. Remove from the pan with a slotted spoon, and keep warm.
5. Bring the remaining liquid to the boil again, and reduce the mixture by half. Remove from the heat, add the Butter, and season to taste.

Serve the Chicken sliced on a plate, sat on top of the sauce – or serve the Chicken Breasts whole, and serve the Sauce separately.

Photo Courtesy of: Mia3mom

Fresh Seafood Stew

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Taking just over an hour to prepare and make, this dish is very simple and easy to make – once it’s on the heat, you can forget about it until nearly done.
Various Seafood
Make sure you use Seafood which is as fresh as possible – if you’re using frozen Fish, make sure that it is thoroughly defrosted but still chilled.

To Serve 6
4tbsp Olive Oil
900g Onions, peeled and finely sliced
450g Thick Cod Fillets, skinned and cut into 5cm pieces
225g Plaice Fillets, skinned and quartered
175g Raw Tiger Prawns, peeled
Salt and Pepper
450g Plum Tomatoes, skinned, deseeded and chopped
2tbsp Tomato Puree
4tbsp Fresh Parsley, chopped
2tbsp Fresh Marjoram or Oregano, chopped
150ml Dry White Wine
225g Cooked Mixed Seafood

1. Heat half of the Oil in a large flameproof dish and cook the Onions over a low heat for five minutes until softened. Using a slotted spoon, lift out half of the Onions and set aside.
2. Spread the remaining Onions over the base of the dish, and cover with half of the Raw Fish and Prawns – don’t add any of the Mixed Cooked Fish yet. Season with plenty of Salt and Pepper to taste.
3. Cover half of the Tomatoes and the Tomato Puree, and then repeat the layers – Onion, Raw Fish and Prawns, then the Tomatoes. Sprinkle the Parsley and Marjoram on top, before pouring over the Wine. Drizzle the remaining Olive Oil over the top, and cook on a very Low heat for thirty minutes, or until the sauces have thickened slightly. Stir in the Mixed Seafood, and heat through on a higher heat for around five minutes.

Photo Courtesy of: Avlxyz

Classic Valentines Day Meal

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The first meal for the week is a classic menu.

A rough time frame has been included to help it easier to plan and prepare, just to help the special night or day go without a hitch!

Starter
Starting with a true classic starter – Smoked Salmon Pate. A smooth, creamy dish, with plenty of flavour and a treat for the eyes. A simple dish, but widely loved – and quite quick to make at just forty minutes including time to chill!

If you’re not a fan of Fish Pate for a starter, try creating the Walnut, Egg and Cheese Pate. A different taste, so it may be worth preparing some before the big day, and making sure you like it. This pate can also be used as a filling for Stuffed Tomatoes, Peppers or Mushrooms as well! Including time taken to chill, you’re looking at about forty-five to fifty minutes.

Main Course
A true classic dish – Crispy Pork Belly. Although this meal is a Filipino dish, the range of flavours in it give the traditionally popular dinner a great twist. Serve it with some freshly cooked seasonal Vegetables – Roast Potatoes, Parsnips, Carrots and a lovely thick Gravy.

This dish takes around one and a half to two hours to cook – not counting the time used to freeze the meat.

Dessert
White Chocolate Pots – A simply divine White Chocolate and Rum Mousse, this dessert can alternatively be served with Orange Zest or Dark Chocolate to mix the flavours up.

This dish takes around three or four hours to prepare, once the time to chill has been counted!

Valentines Day Menus

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Being able to cook for you other half is always a good thing to be able to do – it’s cheaper than eating out, the both of you can get involved if wanted and you can have much more fun too!

Valentines Day

If you’re trying to impress a new beau, or cooking a classic dinner for an old flame then look no further; these meal ideas will be a sure-fire hit, regardless of your ideal outcome!

For the rest of this week, there’s going to be a few different posts going up on different menus – based around the time taken to cook (i.e., last minute ‘oops I forgot’ menu or big and extravagant), the different ingredients and level of cooking skill required, so hopefully there’ll be something for everyone.

Some of the menus will have a slightly modern twist – not everything has to be candles and soft music after all! For best results, practice the dishes before you serve it, so that you can make sure that there are no hidden surprises, and that you’ll like the tastes and textures that are in the meal. And, of course, so that you can seem much more confident whilst explaining how you lightly glazed the vegetables before roasting them, or how you marinated the meat for two or three hours to improve the flavours, textures and aromas in the dish.

Photo Courtesy of: jonathanb1989

Chili Chocolate Fondue

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Everyone loves chocolate. Here’s an interesting twist to the classic chocolate fondue. A hint of chili gives this recipe an extraordinary taste. It is bitter, sweet and spicy all at the same time. The Nutella gives it a nutty taste as well.

It is a wonderful dessert, but you can serve it during dinner cocktails as well. You can even have it with champagne, during intimate or formal gatherings.

Makes 1-2 cups

Ingredients:

6 ounces (170 grams) semisweet or bittersweet chocolate, cut into small pieces

6 ounces (170 grams) dark chocolate, cut into small pieces

1/4 cup (60 ml) half and half

2 1/2 tablespoons (35 grams) granulated white sugar

2 tablespoons light corn syrup (optional)

1 teaspoon cinnamon

1/4 teaspoon chili powder

1/4 cup Nutella (optional)

1 tablespoon liqueur (Amaretto, Cognac or Kahlua)

Place the chocolate chips in a big bowl. Set it aside.

In a deep saucepan over medium low heat, combine the half and half, sugar, corn syrup, chili and cinnamon. Mix it well until the sugar granules dissolve and the mixture is hot.

Pour the half and half mixture into the bowl with chocolate. Whisk until smooth. You may use an electric blender if you wish. Fold in the Nutella and liqueur. Continue mixing until the ingredients have blended.

Pour melted chocolate in a fondue pot. Serve with fresh fruits, marshmallows, cake or wafers.

Photo Courtesy Of: islandjoe

Sauteed Liver with Orange and Sage

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A simple dish, ready and on the plate in less than half an hour, this dish is quite a delicacy.

Liver

You really need to know how to cook the Liver properly, to make sure it’s not overcooked and tough. Getting it cooked right will let all the flavours mix in well, and you can then taste the range of flavours that are in this dish.

To Serve 4
450g Lambs Liver, cut into 5cm across strips
25g Seasoned Flour
2tsp Chopped Fresh Sage
3 Large Oranges
1tbsp Vegetable Oil
225g Onion, peeled and Chopped Roughly

1. Mix the Seasoned Flour and the Chopped Fresh Sage in a large bowl, and toss the Slices of Lambs Liver in the mixture.
2. Using a Serrated Knife, peel and slice one of the Oranges into thick slices, about 1cm across, and put to one side.
3. In a Frying Pan, heat up the Oil and add the Onion to the pan, stirring for about three or four minutes. Add the Liver to the Pan, and cook for another five to seven minutes, depending on the heat and thickness of the Liver slices. The slices should be quite firm, brown on the outside and dark pink in the centre.
4. Grate the rind from the other two oranges, and juice them. Stir this mixture in, and then heat the mixture through in the pan.

Serve fresh out of the Pan, on a bed of Noodles, garnish with the Slices of Orange and some of the leftover herbs and pour over the juices from the pan.

Photo Courtesy of: Avlxyz

Lime Marinated Salmon

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The fresh Lime juice and Mustard add a great tangy taste to this moist, flaky grilled Salmon. It works well on a range of fish steaks – Tuna, Halibut and Swordfish are all good selections, as long as the fish is firm to touch.

Salmon Steak

For a spicier taste, and different texture, try some Wholegrain Mustard. I used this (by accident) once, and was very pleased with the results – it’s got a bit more of a kick to it, but it’s a case of adjusting the amount of it used (instead of two teaspoons, try using only one). Alternatively, mix different mustards together to get a different taste entirely!

To Serve 4
¼ Cup Fresh Lime Juice
1 tbsp Olive Oil
2tsp Dijon Mustard
¼ tsp Ground Ginger
¼ tsp Garlic Powder
¼ tsp Cayenne Pepper
Pinch of Black Pepper
4 Salmon Steaks

1.       Whish the Lime Juice, Olive Oil, Mustard, Ginger, Garlic, Cayenne Pepper and Black Pepper together in a bowl, and pour into a sealable plastic bag. Carefully place the Salmon Steaks in the bag, and make sure that they are well covered.

2.       Refrigerate the bag for an hour to allow the flavours to infuse

3.       Heat a grill to a medium heat, and lightly oil the tray (or pan). Remove the Salmon from the marinade bag, and drip off any excess marinade, which can be discarded.

4.       Grill for five to ten minutes per side, depending on the thickness of the Fish – it should be until the Fish flakes easily with a fork

Photo Courtesy of: WoodleyWonderWorks

Garden Vegetable Spaghetti with Feta Cheese and Basil

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All it takes to make this dish is twenty minutes of your time, plus a few basic ingredients – nothing that would be out of place in a kitchen. As well as being very quick and easy to make, it’s also very healthy, and easy to adjust to whatever vegetables are in season at that time.

Garden Vegetables

You could serve this dish either warm or cold, with some fresh Garlic Bread, as part of a Summer Picnic or with a home-made Mint Sauce. Experiment with using roasted Vegetables – lightly charring the Peppers adds a different texture to the meal, and the warmth of the Tomatoes will make this dish very tempting.

To serve 4

400g Spaghetti

1 Red Pepper

1 Yellow Pepper

75g Peas

125g Young Leaf Spinach

150g Baby Tomatoes

2 tbsp Olive Oil

125g Feta Cheese

Bunch of Basil, roughly chopped (or ripped)

1.       Cook the pasta for eight minutes in a pan of boiling water, stirring occasionally.

2.       Slice the Red and Yellow Peppers, and add these to the pan, along with the Peas, bringing the pan back to the boil and simmer for a further two minutes

3.       Drain the mix into a colander, and set aside

4.       Cut the Tomatoes in half, and add these and Spinach in the pan for a minute, before removing the pan from the heat.

5.       Tip the Spaghetti and drained vegetables back into the pan then add the olive oil and mix lightly. Put the lid on, and let it stand for a minute.

6.       Lightly toss the vegetables and Spaghetti, before adding the Feta Cheese and Chopped Basil, and tossing again gently.

Photo courtesy of: Greenfaerietree

Asparagus and Tuna Tart

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This stylish dish could be served as a main course, or in a smaller portion as a starter.

Tuna Steak

Tinned Tuna works okay, but make sure you drain it very well. The flavours of the Asparagus are beautiful, especially when in-season, around May to June time in Britain. Try to handle the pastry as little as possible in order to keep it as tender as possible, cutting with a very sharp knife.

To serve 6

500g Puff Pastry

375g Tuna Steak (or two tins)

400g Asparagus

125g Quark

1 egg

75ml Milk

1.       Heat the oven to 180 C or Gas Mark 4.

2.       Brush a large flat tin with a small amount of melted butter, and roll the Puff Pastry out to line the tin. Place the tin in the fridge to chill for ten minutes.

3.       Mix the Quark, Egg and Milk together, until smooth and well blended.

4.       Cut the Asparagus and Tuna into lengths that will fit across the width of the tin.

5.       Pour the mixed Quark, Egg and Milk in to the Puff Pastry case, and arrange the Tuna and Asparagus evenly across the tray.

6.       Place on a lower shelf, and bake for thirty minutes, before reducing the heat to 170 C (Gas Mark 3), and cook for ten more minutes.

7.       When cooked, remove from the oven, and stand for five to ten minutes to allow to cool (the juices in the Asparagus will be very hot), and serve with fresh salad leaves.

Photo Courtesy of Yandle

Vegetable Pilaf

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No time? Want something easy, tasty, quick and extremely healthy? Then try this dish. It takes less than thirty minutes from start to finish.

It’s also very cheap to make – you can use frozen vegetables to save time and work, and can easily add some meat as well as or in place of some of the vegetables, and change the vegetable stock for a meat one!

To serve 4

100g Frozen Chopped Onion

25g Butter

2tsp Plain Flour

1 Vegetable Stock cube, dissolved in 150ml Hot Water

250g Frozen Asparagus

200g Frozen Peas

200g Frozen Broad Beans

1tsp Mixed Dried Herbs

600g White Rice

75g Cashew Nuts

1.       Gently fry the Onions in the Butter until three or four minutes. Take off of the heat, and stir in the flour, before slowly adding the Vegetable stock, stirring all of the time.

2.       Add the frozen Vegetables and the Mixed Herbs, and simmer with a lid on for five or six minutes.

3.       Start to cook the rice, whilst at the same time, fry the Cashews off in a non-stick frying pan, constantly moving and tossing them, so that they are golden all over.

4.       Stir the Vegetables and Cashews together making sure that the sauce is covering everything.

5.       Serve on top of the rice.

If you’re going to use meat in this dish, take out some of each vegetable, and make sure that the meat is hot through before serving. Replace the Vegetable stock cube with a Meat Stock cube (if possible, the same flavor as the meat!)

Photo Courtesy of Avlxyz

Ham-Wrapped Chicken with a Bulgur and Watercress Salad

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Sounds posh doesn’t it. Well, it’s really very easy – and it is quite posh, but also great barbeque food.

The mix of fresh, juicy chicken, the crispness of the Watercress and the texture of the Bulgur Wheat (similar to Cous Cous) is an amazing combination of tastes, textures and colours.

chicken wrapped in ham

To serve 4

200g Bulgur Wheat

4 Chicken Fillets

3 slices Cured Ham

3 Tomatoes

½ Cucumber

½ Fennel Bulb

Juice of ½ Lemon

2tbsp Olive Oil

150g Watercress

1.       Place the Bulgur Wheat in a pan, and fill it to 5cm above the Wheat with water. Bring it to a simmer and cook for ten minutes, before draining well, and allowing to cool in a large bowl. Stir occasionally to help release the heat.

2.       Heat an oven to 180 C/ Gas Mark 4.

3.       Lightly oil a tray, before wrapping each Chicken Fillet in a slice of the Ham. Cook in the oven for fourteen minutes (or until the juices run clear from the Chicken).

Dice the Tomatoes, Cucumber and Fennel Bulb into pieces 1cm across, and mix into the Bulgur Wheat well, adding the Lemon Juice and Olive Oil as you go.

4.       To serve, lightly toss the Watercress with the Bulgur Wheat Salad, slice the Ham-wrapped Chicken Breast, and lay on a plate.

Photo Courtesy of: Naotakem

Avacado Salad

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Rich, Buttery and very good for you – Avocados are a great food and can be used in a whole range of meals. This salad is a quick and easy dish, perfectly suited as a starter, or as a light lunch or dinner with some fresh bread or rolls.

Avacado

For the mixed leaves, aim for a mix of different tastes, textures and colours. Lots of variety in the leaves will make this dish taste different each time, and it’s great for using up what’s left from other salads.

Serves 4

Mixed leaves

2 Avocados

2 sticks Celery

½ Cucumber

75g Blue Cheese

Handful Walnuts

2 tbsp Lemon Juice

3 tbsp Olive Oil

1 tsp Wholegrain Mustard

1.       Rip the leaves into a large bowl

2.       Halve the Avocados, remove the stone, peel and slice thinly, and add into the bowl.

3.       Slice the Celery and Cucumber, crumble the Blue Cheese and chop the Walnuts before adding into the bowl. Try to vary the size of each piece to make it more enjoyable

4.       In a separate bowl, mix the Lemon Juice, Olive Oil and Wholegrain Mustard

5.       Toss the leaves, Celery, Cucumber, Cheese and Walnuts with the dressing and serve at room temperature

Photo Courtesy of: pink_fish13

Roasted Pumpkin Seeds

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There’s a whole heap of food and drink you can make from anything left over from Pumpkins. One example of a very healthy snack are these seeds. They’re very good for you, tasty, very easy to eat and extremely easy and fast to make. You can also mix and match different flavours by using various sweet and savoury spices – I’ve usually got a pot of these seeds roasted with Cinnamon and Nutmeg.


All you need is the seeds from as many pumpkins as you have.

1.  Rinse the seeds under cold water, picking out the pulp and skins. To make this easier, try to do it as soon as possible – the longer you leave it, the drier the pulp and skins get, making it harder to separate.

2.  Put a teaspoon of Oil on a baking sheet, and place the seeds in a single layer on the sheet. Add in any herbs and spices you’d like at this stage. Make sure that all of the seeds are completely covered in oil.

3.  Bake at 150 C/ 300 F for 15 minutes. Take out, stir and put back in for a further 10 minutes.

4.   Take out of the oven, leave to cool and then store in an air tight container. Try mixed in with a variety of different nuts, seeds and fruits.

Photo Courtesy of WordRidden