Bean, Chorizo & Kale Fricassee (GF/DF)

With a bit of inspiration from Celebrity Masterchef, I recreated this side dish to accompany pan-seared Lemon & Rosemary Turkey steaks. This is a low carb dish, packed with ALOT of protein and fibre that delivers on taste.

If you want to cook the Turkey steaks too, marinade them in lemon juice, olive oil, rosemary, garlic and seasoning for at least an hour. They only need 2 minutes a side in a hot, dry pan. 

Bean, Chorizo & Kale Fricassee (Serves 3-4)

Ingredients

2 brown onions, finely sliced
2 cups frozen broad beans
400g borlotti beans
50g spicy chorizo, diced
2 handfuls kale. sliced
200g passata
1 tbsp gluten free Worcester sauce
1 tsp tomato puree
1.5 tsp smoked paprika
2 cloves crushed garlic
1.5 tsp oregano
1.5 tsp basil
seasoning
Frylight

Method

1. On a high heat, fry the chorizo and allow the fat to release. Add the onions and garlic. reduce the heat a little and sautee until onions are translucent, add the paprika and season.
2. Add the tomato puree and a splash of water, stir well.Put the frozen broad beans in the pan and mix through to defrost, add the Worcester sauce and mix through. 
3. Pour in the drained beans, passata and herbs, mix well. 
4. Add the kale to the pot, season, and turn over the mixture until well combined, reduce the heat and put the lid on. 
5. Allow the fricassee to cook for 3-4 minutes. This would be a good time to cook the steaks!

Lentil and Aubergine Curry (GF/VG) Serves 4

This is a hearty, sweet and spicy curry that is still packed with protein and flavour. A great option for days when you want to cut back on your meat or if you live with Vegans or Veggies. Serve with your favourite rice!

Ingredients

1 large aubergine, diced
1 butternut squash, diced
1 large white onion, sliced
1 courgette, cubed
180g dry green lentils
400g chopped tomatoes
large handful of baby spinach
1 tbsp tomato puree
1 tsp crushed ginger
1 tsp crushed garlic
1 red chilli
1 tsp mango chutney
2 tbsp medium curry powder
2 tsp cumin
salt and black pepper
1 tbsp extra virgin olive oil
frylight

Method

1. Preheat the oven to 200 degrees C, in an oven dish, mix the squash and aubergine, spray with a light cover of frylight and sprinkle with 1 tsp of cumin, season. 
2. Place in the oven for 30 minutes, stir half way through cooking.
3. Clean the lentils using a sieve, place in a deep pan and cover with 1 litre of cold water. Cover, bring to the boil and cook on a simmer for 30 minutes whilst the vegetables cook, drain and set aside.
4. In a deep pan, heat the olive oil, saute the onions with the garlic and ginger until softened. 
5. Add the cumin, tomato puree and curry powder and grate in the red chilli.
6. Add the courgette and mix through on a medium heat, add a dash of water to avoid it sticking and continue to cook for 5 minutes. 
7. Pour in the chopped tomatoes, fill the can with water and pour in, bring to a simmer. 
8. Add in the aubergine and butternut squash and cook for 10 minutes. 
9. Add in the cooked lentils, mango chutney and baby spinach and mix through well. Place the lid on to cover and reduce the heat, allow the spinach to wilt. 
10. Check if you need to season before serving with your choice of rice.

Superfood salad and soy dressing (GF/V)

Lately I've been reading up on the benefits of different foods for your mental health and how closely linked your gut health is to your mentality. What can boost your good endorphins and make you feel more balanced and what to eat when you're feeling anxious or down.

I couldn't think of a more fitting time for any of us to consider this when cooking healthy dinners, so combined some of the advice to make my super food salad.

You could add chicken, salmon or tofu to up the protein in this simple salad for one.

Ingredients

1 cup broccoli florets
1/2 cup chopped cucumber
5 cherry tomatoes, sliced
1 cup broad beans
1/2 cup courgette, diced
80g mixed colour quinoa
1 tbsp mixed seeds
2 tbsp dry roasted peanuts, roughly chopped

For the salad dressing:

3 tbsp tamari sauce
1 tsp rice wine vinegar
1 tsp agave nectar
1/2 tsp grated ginger
1/2 tsp grated garlic
1/2 tsp grated red chilli
tsp lemon juice

Method

1. Put the quinoa in a small pan and cover with water, bring to the boil and simmer for 15 minutes, drain and set aside.
2. Place the broad beans and courgette in a bowl, cover with boiling water and place a plate on top, leave the vegetables to steam whilst you make the rest of the salad.
3. In a large bowl, mix together all of the chopped vegetables, seeds and nuts. 
4. In a small bowl, mix the salad dressing ingredients together. 
5. Drain the beans and courgette and add to the salad. 
6. Pour over the salad dressing and mix through before serving.

Tofu Katsu Curry

A few years ago, I remember everyone seemed to become obsessed with Katsu Curry, but I could never find a gluten and dairy free version to try.

I recently came across a recipe for a free from Katsu sauce which I have altered to reduce the salt, fat and sugar content.

I tried this with both Tofu and breaded chicken, so it can work well for all your guests!

Tofu Katsu Curry (Serves 2)

Ingredients

1 large white onion, diced
1 large carrot, diced
1 tbsp sesame oil
2 tsp medium curry powder
1/2 tsp ginger puree
1 tsp garlic puree
1 1/2 tsp tamari
Juice of 1/2 a lemon
350ml vegetable stock
2 tsp garam masala
1 tsp agave nectar
1 tbsp cornflour
1/2 pack firm tofu, cubed


Method

1. Place the tofu on a baking tray and oven cook at 190 degrees C for 20 minutes whilst you make the sauce. 
2. Heat the oil in a large pan, saute the carrot and onion until slightly soft. Add the ginger and garlic, mix through. 
3. Add the tamari sauce and curry powder and stir well. 
4. Pour in the vegetable stock, remove from the heat. Using a hand blender, pulse until smooth.
5. Add the agave, lemon juice and garam masala and mix through on a low heat. 
6. In a small bowl, mix the cornflour with 2 tbsp of cold water and pour in to the sauce, continue to stir the curry sauce on a low heat until slightly thickened. 
7. Remove your tofu from the oven and plate up with cooked rice of your choice.

Teriyaki Chicken and Veggie Spirals (GF/DF/Low Sugar)

This recipe is light and fresh, with lots of flavour. It's high in protein and low in carbohydrates and refined sugars. It's super quick to prepare in the morning, to then cook for a mid week evening meal.

Teriyaki Chicken and Veggie Spirals (Serves 2)

Ingredients

2 fresh chicken breasts
1 tsp crushed garlic
2 tsp crushed ginger
2 tsp red chilli, finely grated
1 tbsp tamarind sauce
6 tbsp gluten free soy sauce
1 tsp rice wine vinegar
black pepper
1 large courgette, spiralized
2 large carrots, spiralized
1 head broccoli, chopped into small florets

Method

1. Place the chicken in an oven proof dish. 
2. In a small bowl, mix half the ginger, half the soy sauce and all the other marinade ingredients in a bowl, along with a pinch of milled, black pepper. 
3. Pour over the chicken, making sure it's fully coated. Cover with foil and place in the fridge to infuse for 6 hours.
4. Once the chicken has marinaded, preheat the oven to 200 degrees C and prepare your vegetables, then place in a large pan.
5. Cook the chicken for 25 minutes with the foil lid on. Remove the lid, slice the chicken and baste by spooning the sauces back over the meat. Return to the oven for a further 5-10 minutes to ensure it's fully cooked through. 
6. Pour boiling water over the vegetables and place the lid on top. Leave to blanch for 2-3 minutes to slightly soften the veg. Drain, add the soy and ginger and mix through. 
7. Pile on to plates and top with the chicken breast and teriyaki sauce. 

Avocado and Chilli spread (V/GF)

I don't like Guacamole. I LOVE avocado, but sadly not in that form. So when it comes to smashed avocado toppings, sides or fillings, I make a variation that doesn't use lime (realised that it was the acidic element I don't enjoy).

For a light lunch, you can spread this on plain or salted rice cakes or dip in to with veggie crudites.

Avocado and Chilli Spread (Serves 2-3)

Ingredients

1 ripe avocado
4 spring onions, finely chopped
1 tbsp lighter than light mayonnaise
1 tbsp sweet chilli sauce
1 tsp sriracha sauce

Method

1. Shell out the flesh of the avocado into a bowl, add in all of the other ingredients and mix through with a fork. That's it!

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Warm Summer Salads & Jacket Wedge Chips (GF/DF) Vegan option too

Like most people, I have been really missing some of my favourite restaurants lately, but none more than a quirky little place by the beach that reflects our style and taste in food and drink perfectly.

My favourite summer dish there is 'Hot smoked salmon and strawberry salad with balsamic glaze', served with their signature 'Jacket wedge chips'.

I know it sounds a little strange and Masterchef judges would always say no to fish and fruit, but it works really well!

With no news on a delivery service anytime soon, I recreated the salad and side and I think they'd be proud. Salads should never be boring and I think mixing warm ingredients with the fresh and crisp vegetables works really well.

Salmon and Strawberry Salad (Serves 1)

Ingredients

1 lightly smoked fresh salmon fillet
1/2 bag of mixed baby salad leaves (I used rocket, chard and spinach)
1/3 cucumber, diced
2 celery sticks, chopped
1 small handful of ripe strawberries, cored and quartered
4 cherry tomatoes, quartered
2 tbsp balsamic glaze
2 tbsp light honey and mustard salad dressing

Method

1. Loosely wrap the salmon fillet in foil, place in a baking dish and cook at 180 degrees C in the oven for 15-18 minutes. Once cooked, flake apart the salmon and allow to cool a little. 
2. Place all your salad vegetables and strawberries into a mixing bowl, drizzle over your honey mustard dressing and lightly toss to mix the ingredients. 
3. Add the salmon flakes and carefully fold through the salad, try not to break up the fish. 
4. Arrange on a plate and drizzle over your balsamic glaze. 

Jacket Wedge Chips (Serves 2)

Ingredients

3 medium jacket potatoes

Frylight olive oil

1 tbsp Himalayan sea salt (Or rock salt)

1 tspBlack pepper

1 1/2 tsp Garlic granules

1 tsp Paprika

Method

1. Clean the potatoes and then quarter length ways with a sharp knife.
2. Place in a deep pan and cover with cold water. Bring to the boil and simmer for 10 minutes, then drain and pat lightly with a piece of kitchen roll. 
3. Place the wedges in an oven dish and spray with the oil so that they all have a light, but even coating.

1. Sprinkle the seasoning and spices across the wedges and place in to a preheated oven at 200 degrees C for 45 minutes, or until browned and crisp. The chips will probably need turning over once half way through. 

Vegan friendly warm summer salad (Serves 1)

Ingredients

1 small butternut squash, peeled, deseeded and cubed

1 courgette, sliced

1/2 bag mixed salad leaves

2 sticks celery, chopped

1/3 cucumber, diced

2 spring onions, sliced

1/2 cup mushrooms, sliced

2 tbsp balsamic glaze

Frylight

seasoning

1 tsp dried mixed herbs

Method

1. Preheat the oven to 200 degrees C. Place the squash and courgette in an oven dish, spray with a little frylight and sprinkle with the herbs and season. Cook for 25-30 mins until soft. Then allow to cool a little. 
2. In a large bowl, mix the salad vegetables together, add the cooked vegetables and fold through. 
3. Arrange on a plate and drizzle the glaze across the top to serve. 

Chocolate Avocado Mousse

This dessert feels decadent, with it's thick and creamy texture and rich, chocolate flavour, it's surprising to see that it only contains 4 ingredients and none of them involve dairy!

This vegan dessert is low in sugar and the measurements can easily increased be to serve more guests at your dinner table.

                                                 
Chocolate Avocado Mousse (V, GF) Serves 2

Ingredients

Flesh of 1 ripe avocado
1 heaped tbsp organic cacao powder
2 1/2 tbsp organic agave nectar
250ml unsweetened almond milk

Method

1. Put the avocado flesh, cacao powder and agave into a food processor or nutri-bullet. 
2. Pour in 150ml of the almond milk and blend the mixture until smooth. 
3. Slowly add in more milk in intervals between blending to reach the desired consistency. It should be thick, but smooth.
4. Spoon in to two ramekins and leave in the fridge for 8 hours or overnight before serving. 

Tips: 

This basic recipe can be adapted to include additional flavours. You could add a dash of vanilla essence or a sprinkle of cinnamon for added sweetness. 

I would recommend a few pieces of finely chopped stem ginger to add a little heat or a couple of teaspoons of amaretto or cherry kirsch. If you are going to add alcohol, reduce the amount of milk and make sure the mousse has long enough to set before serving to your guests.

Vegetable Crust Pizza (GF, VE, LF)

Gluten free pizzas feature in many Italian restaurant menus and supermarket free from aisles these days which is great option for most.

However, if you still struggle with the ingredients included in these alternatives like potato starch, or would like a low carb/low calorie option, this vegetable crust could work for you.
                                      

(Serves 1) 

Ingredients

2 large handfuls of fresh kale
1 head of broccoli, chopped into florets
1 vegetable stock cube, crumbled
1 egg, beaten
1 tsp oregano
1 tsp basil
Frylight

Method

1. Preheat the oven to 180 Degrees C.
2. Using a food processor, finely chop the kale and broccoli. You're looking for the texture of broccoli rice. 
3. Add the remainder of the ingredients and several sprays of frylight to the processor. 
4. Gently pulse until the mixture is well combined and comes together. 
5. Line an oven tray with baking paper and grease with a little frylight. 
6. Using a spatula, scrape the mixture on the prepared tray and gentle press into an even pizza shape, about 1cm in depth. 
7. Bake in the oven for about 20 minutes, until the centre of the base holds to the touch, cool for 5-10 minutes. 
8. Use passata or some tomato puree as your pizza sauce. I used some leftover Sicilian sauce from my previous recipe.
9. Cover with your favourite toppings and a sprinkle of dairy free cheese. I used a lactose free mild cheddar. However, you may prefer a soya or coconut based alternative.
10. Bake in the preheated oven for a further 10 minutes until the pizza browns along the crust and the cheese is melted. 
11. Carefully transfer the pizza to a plate using a large, flat spatula.

You can use other vegetables as substitutes; like cauliflower or sweet potato if you prefer something less green!

Marinaded Salmon - In tandoori spiced yogurt

I love Indian food, but sadly whenever I've been to restaurants or wanted a good Indian takeaway, I have struggled to find options that don't include dairy or gluten. 

I used a lactose free, plain, Greek yoghurt for this universal marinade that would work well on fish, meat or tofu depending on your tastes. You could also use plain, unsweetened soya yogurt if you are allergic to dairy. 

(Serves 2) GF, DF

Ingredients

2 raw salmon steaks, cut into large chunks
2 tbsp dairy free yogurt
1 tsp crushed garlic
1 tsp crushed ginger
1 tsp paprika
1 tsp turmeric
1 tsp cumin
1 tsp coriander
1 tsp cayenne pepper
1 tsp agave nectar

Method

1. Mix all the marinade ingredients together well.
2. Gently coat each of the salmon pieces in the marinade to cover all sides and place in an oven proof dish. 

   

3. Cover and place in the fridge for 30 minutes. 

4. Preheat the oven to 180 degrees C and cook the salmon in the dish, uncovered for 25 minutes. 

Alternatively, you could grill the salmon, which would be a quicker option, but also a messy one!

I served mine with slim rice and stir fried vegetables, with plenty of ginger, chilli and garlic. There was some marinade left over which I used as a yogurt dip on the side. 

Sicilian Sauce

This sauce is halfway between a Pepperonata; tomato based sauce with thinly sliced peppers and onions, and a Caponata; Aubergine and tomato sauce with capers.

It's a great accompaniment to meat and fish dishes, especially if you're following a low carbohydrate diet, but still want to feel satisfied by your evening meal.

It's really versatile and can be used as an alternative to passata to go with your gluten free pasta or pizza base.

Tips: Chop the vegetables in to 1cm sized pieces so that they all cook at the same speed. The sauce freezes really well too.

                                  

Sicilian Sauce (Serves 4-6)

Ingredients

1 large aubergine, cubed
1 red pepper, cubed
1/2 yellow pepper. cubed
1 red onion, diced
1 can chopped tomatoes
250g tomato passata
2 garlic cloves, crushed
1.5 tbsp capers
1 tbsp olive oil
1 tbsp dried chilli flakes
1 heaped tsp paprika
1 heaped tsp oregano
1 heaped tsp basil
Seasoning

Method

1. Heat the olive oil in a deep sauce pan, sweat down all of the chopped, fresh vegetables and garlic, stirring regularly until softened. Season and stir; the vegetables should cook for about 10 minutes. 
2. Pour in the passata and tinned tomatoes and mix. 
3. Add all of the herbs and spices and bring to the boil. 
4. Reduce to a low simmer, add the capers and cover. 
5. Allow to slowly cook for 30 minutes, stirring occasionally to avoid it sticking. Season to taste.

I served mine with turkey steaks which had been lightly marinaded in olive oil, lemon juice, rosemary, salt and pepper and then quickly dry fried. Over the next couple of days, the sauce was used in a variety of dishes. 

Vegan Lemon and Honey Posset

I accidentally bought a couple of cartons of silken tofu instead of firm and then struggled to think how I could use them. After a bit of research, it seems that people use this all the time as a dairy alternative for desserts, great for the lactose and dairy free friends or vegans in your life.

I played around with the measurements a little to get the right balance of sweet and tart flavours, but overall was pleasantly surprised by this yummy and low fat pudding!

Serves 6-8 (GF, DF, V)

Ingredients
22oz silken tofu, drained
2/3 cup runny honey
1/2 cup lemon juice, freshly squeezed
2 tbsp lemon zest

Method

1. Place all ingredients in to a blender (I used a Nutribullet).
2. Blend until  all ingredients are combined to a smooth texture.
3. Taste and add more lemon juice or honey to achieve desired flavour. 
4. Spoon into ramekins (size of your choice). I lined mine with a few blueberries before pouring on the mixture. 
5. Refrigerate for 6 hours, or longer if you want a thicker texture. 
6.  Top with berries and lemon zest before serving. 

                             

Butternut Squash, Sweet Potato, Chilli and Coconut Soup

This soup has a creamy texture and is packed full of Asian flavours. I served it with roasted, cumin cauliflower florets and crispy kale for added texture.

You could use a tin of reduced fat coconut milk to reduce the calories if you want to make it more diet friendly.

Serves 4 (GF, DF, V)

Ingredients 

1 large butternut squash, peeled and diced
3 medium sweet potatoes, peeled and cubed
1 large white onion, diced
2 carrots, peeled and chopped
400ml coconut milk
2 garlic cloves, crushed
2 tbsp medium curry powder
1 tsp cumin
1 tsp paprika
1 tsp garam masala
1 tsp dried chilli flakes
1 tsp ginger puree
1 tsp chilli puree
1 tbsp tomato puree
500ml vegetable stock
seasoning
Frylight

To serve

2 cups of cauliflower florets
2 tsp cumin
3 cups dry kale
seasoning

Method

1. In a roasting tray, put the soup vegetables and dried spices in with a little frylight and mix to cover. 
2. Preheat the oven to 200 degrees C and put the vegetables in to cook for 30-40 minutes until soft and slightly browned. 
3. Transfer the vegetables to a large pot, add the 3 purees, vegetable stock, coconut milk and season.
4. Cover with a lid and bring to the boil, reduce to a simmer and cook for 5-10 minutes. 
5. Using a hand blender, pulse the mixture until smooth, season to taste before you serve. 

Cumin cauliflower and crispy kale

1. In a roasting tray, place the cauliflower and sprinkle the cumin, season and spray with a little frylight, mix to cover. 
2. Put the kale in a separate dish, spray with a little frylight and season. 
3. Place the vegetables in the preheated oven at 200 degrees C for 10 minutes. (Ideal to do this whilst the soup mixture is simmering. 

Spanish Chicken

In keeping with the recent sunny weather, this dish has a Mediterranean feel and is ideal for anyone slimming down for the summer too.

It is free from: Gluten, Dairy and Soya.

Spanish Chicken and baby potatoes (Serves 2)

Ingredients

2 large chicken breasts, diced
1 large red onion, thinly sliced
1 large courgette, diced
1 red pepper, diced
1 yellow pepper, diced
2 garlic cloves crushed
400g tomato passata
2 tsp oregano
2 tsp paprika
2 tsp basil
1 tsp chilli puree
Salt and Pepper
Frylight

2 handfuls of baby potatoes

Method

1. Sprinkle half the paprika, oregano and basil over the raw chicken and season, mix to cover.
2. In a large, deep pan, heat a little frylight, add the chicken and brown to cook all sides of the pieces, then set aside. 
3. Add all the chopped vegetables to the pan with the garlic and cook on a high heat, stirring regularly until softened. 
4. Pour in the passata, water, chilli puree, remainder of herbs and season. 
5. Bring to the boil, reduce slightly and cook for 10 minutes for the sauce to reduce and thicken. 
6. Bring a pan of water to the boil and cook the baby potatoes for 15 minutes. 
7. Put the chicken pieces into the sauce, reduce the heat a little and allow the chicken pieces to cook through and absorb the flavours. Simmer for 5 minutes. 
8. Pierce the potatoes to check they are slightly soft, then drain. 
9. Spoon the chicken and sauce on to plates and serve with the baby potatoes. 

Cauliflower: Curried and Roasted

Serves 4 (GF, DF, V)

Ingredients

1 extra large cauliflower (leaves and stork taken off)

1 tbsp satay sauce
1 tsp garlic puree
1 tsp chilli puree
1 tsp ginger puree
1 tsp cumin
2 tsp medium curry powder
1/2 tsp paprika
Pinch of salt and pepper
2 tbsp ground almonds

1. Using a pestle and mortar, grind all of the marinade ingredients together, you will need to add the odd tbsp of water to help it combine nicely and still be wet enough to spread. 
2. Place your prepared cauliflower on foil in a baking tray and pour in about 150 ml water around the base. 
3. Using a spatula, evenly spread your spicy, nutty marinade all over the cauliflower.

4. Cover with a foil lid and bake in a preheated oven at 180 degrees C for 45 minutes. Then remove the foil lid and continue to cook for another 15 minutes. 

5. Carve your baked cauliflower in to steaks, careful not to break off too many florets. 

6. Heat a non-stick pan and griddle the cauli steaks until slightly browned.

I served mine with some steamed vegetables and a drizzle of mango chutney, but this would make an excellent centre piece to many a vegan salad, especially using Quinoa or Tabbouleh as your grain. 

Slow and Smokey Bean Chilli

Hands down, this is THE nicest bean chilli I have ever made or eaten. Huge statement I know. but even people who don't like beans have enjoyed this! Don't be put off by the long list of ingredients, it's a one pot dish that can be cooked on the hob or left to bubble in a slow cooker.

This recipe is free from; Gluten, Dairy and Soya and is packed full of protein. It reheats and freezes really well, so works great for batch cooking.

Smokey Bean Chilli (Serves 6)

Ingredients

400g Borlotti beans                            400g kidney beans
400g black beans                                400g tin chopped tomatoes

250ml tomato passata                         2 tbsp BBQ sauce
1 tbsp tomato puree                            600ml chicken stock (use vegetable for Vegan option)
1 tbsp chilli puree                               2 garlic cloves, crushed

1 large white onion, diced                 
3 sweet potatoes, peeled and cubed
2 carrots, peeled and cubed
1 red pepper, deseeded and diced
65g chorizo, finely chopped (Omit from recipe for vegan option)
Frylight

2 tsp dried chilli flakes                        1 tsp cinnamon
2 tsp oregano                                       2 tsp cumin
2 tsp smoked paprika                          Salt and Pepper

Method

1. Heat a little frylight in a large pot, add the onions and garlic and fry for several minutes until soft and translucent. 
2. Add all the spices and chorizo to the onions and stir through well, cook for 2 minutes until the chorizo is soft. Add the tomato and chilli purees and stir for a further minute. 
3. Pour in your chopped vegetables and mix through the spices. 
4. Pour in the stock, chopped tomatoes and passata, followed by the BBQ sauce. 
5. Rinse and drain all the beans, then add to the pot and gently stir to combine all the ingredients together. Season well. 
6. Put the lid on the pot and bring to the boil, then reduce. 
7. Cook on a low simmer for 2.5 hours, stir once an hour. (This may need to cook longer in a slow cooker)
8. Taste the sauce and season if necessary, before you serve. 

You could serve the chilli with rice or a jacket potato, or for a low carb option, you could make cabbage tacos. 

Peel the leaves off of the cabbage and microwave for 2-3 minutes to steam until soft enough to roll. 

Green lentil and roasted vegetable tray bake (GF, DF, Low Fat)

Serves 2-4 (Make it go further by serving with boiled new potatoes)

This Mediterranean feel lentil dish is a really filling main or an excellent side dish. I served it with pan fried, smoked mackerel, but it can work well for a variety of meats and fish or alternatively as a vegan main, accompanied by quinoa and salad. 

Ingredients

180g dry, green lentils (washed)

1 aubergine, cubed

1 red and 1 green pepper, deseeded and diced

2 tomatoes, quartered

2 red onions, roughly diced

2 courgettes, cubed

200ml passata

2 handfuls fresh kale

1½ tsp paprika

2 tsp oregano

2 tsp basil

1 ½ tsp garlic granules

Frylight

Seasoning

Method

1. Place all prepared vegetables (excluding kale) in a roasting dish. Spray a little frylight over the vegetables; evenly scatter your herbs, garlic and then season. Mix the vegetables through to get an even coating.
2.  Cook in a preheated oven for 30 mins until soft and slightly charred at 190 degrees C. Stir half way through cooking.
3. Place your washed lentils in to a large pan and cover with 1.5 ltr water.
4. Bring the lentils to the boil and allow them to boil for 10 minutes, before reducing to a simmer and cook for 25 minutes. Drain and set aside.
5. Remove the tray from the oven, add the lentils, kale and passata and season. Stir well.
6.  Return the tray to the oven for a further 10 minutes.

Raw Slaw (GF and low fat)

Serves 6

This is a summer staple in my fridge. It’s gluten and lactose free and is much lower in fat and higher in flavour than standard coleslaw. I use it as a side to many cooked meat dishes and to lift salads. It’s also great for buffets any time of the year, when you have plenty of mouths to feed. It will keep well in the fridge for about 3-5 days. 

Ingredients

1 white cabbage, finely shredded

1 red cabbage, finely shredded

3 medium carrots, grated

1 red onion, finely diced

2.5 tbsp low fat, lactose free, plain greek yoghurt

2 tbsp lighter than light mayonnaise

1.5 tsp wholegrain mustard

seasoning

Method

1. Place all the prepared vegetables in a large Tupperware box which has a seal tight lid.
2. In a bowl, mix the wet ingredients together.
3. Add to the vegetables and mix with a spatula to combine and fully coat all the vegetables.
4. Season and mix to taste.

Fusion Prawn Curry (GF, DF)

Serves 2-3

With some inspiration from Masterchef this week, I created a fusion take on a Massaman curry to work well with seafood and sweet potatoes rather than the traditional beef and king Edward version we’re used to seeing. It's a creamy curry with a zingy and nutty flavour. I used reduced fat coconut milk to take away some of the calories.

Ingredients

100g frozen, cooked king prawns

3 small sweet potatoes, peeled and diced

1 courgette, diced

2 white onions, finely diced

1 red and 1 yellow pepper, deseeded and diced

1 tsp crushed garlic

1 can (400ml) reduced fat coconut milk

2 tbsp satay sauce

1 tsp tomato puree

1 tsp fish sauce

1.5 tsp medium curry powder

1 tsp cumin

1 tsp dried chilli flakes

½ tsp turmeric

Frylight

Method

1. Put your sweet potato cubes on a tray and cook in a preheated oven at 200 degrees C for 20-25 mins until slightly browned.
2. Heat a little frylight in a large pan which has a lid. Fry the onions until soft, reduce to a medium heat and add the garlic and spices. Add a dash of water and stir the spices through for a minute. Add the tomato puree and stir through.
3. Place the peppers and courgette in to the pan and coat in the spice mixture. Add the satay sauce and fish sauce and stir through.
4. Pour in the coconut milk, stir well and place the lid on top. Allow to simmer for 10 minutes.
5. Once cooked, add the sweet potato chunks and frozen prawns to the curry. Replace the lid and allow the curry to poach the prawns for 3-5 minutes.
6. Serve with fresh kale and rice. 

Light & Fluffy Pancakes (GF, DF and Low Fat)

This recipe is a sweet and satisfying treat  for a weekend brunch with family. One that everyone can enjoy without it ruining your healthy eating attempts.

This basic recipe can be adapted depending on what you fancy. I have included a few tips at the end for variations which are tried and tested, including a vegan option.

Light & Fluffy Pancakes (Makes 6-8)

Ingredients

135g gluten free plain flour
1 tsp bicarbonate of soda
pinch of salt
1 egg OR 1 small banana, mashed (Vegan option)
130ml unsweetened almond milk
1 tsp runny honey OR agave nectar (less calories and Vegan)

1. Sieve the flour and bicarbonate in to a bowl and add the salt. 
2. In a separate bowl, whisk the egg and milk together with a fork to combine, add the honey and whisk again, then pour in to the flour mixture. 
3. Whisk the full pancake mixture together and set aside to rest for 10 minutes. 
4. Heat a non-stick pan and spoon in 2 tbsps of mixture at a time. 

5. Swirl the pan slightly to spread out the mixture so that the pancake is roughly 10cm in diameter.

6. Small bubbles will appear across the surface, that's when you know it's time to flip over. You can then watch as the pancake fluffs up!

7. Set your pancake aside and repeat with the remainder of your batter. 

Ideas for toppings:

• Agave nectar or maple syrup (With crispy bacon if you like a savoury and sweet take on things)
• Blueberry Compote (In a saucepan, cook down blueberries with a tbsp icing sugar and a drop of vanilla essence.)
• Toasted and crushed hazelnuts, sliced banana and dairy free chocolate sauce
• Lactose free greek yoghurt, milled linseed and chia seeds

Tips:

• I often make a chocolate version by adding a tbsp of cacao powder in to the flour mixture
• I sometimes like to add the milled linseed in to the mix to add more texture and fibre before cooking the pancakes. 

Veggie Ideas-Aubergines, Lentils and beans oh my!

I've had a few requests for more Vegetarian and Vegan dinner ideas lately, so here are a few I rustled up mid week.

Stuffed Aubergines (Serves 2)

1. Slice 2 aubergines length ways, score the flesh with a knife and then carefully cut out the centre, dice and set aside. Lay the aubergines in a tray, spray some frylight in to the shell and season. Place in an oven at 200 degrees C.
2. Finely dice a red onion, a courgette and a yellow pepper. In a large pan, fry off all the chopped vegetables in a little frylight with a tsp crushed garlic until soft. 
3. Stir in 200ml tomato passata. Add a tsp smoked paprika, oregano and basil and season. Sprinkle in 1/2 tsp chilli flakes and allow to simmer for 5-10 minutes on a low heat. 
4. Carefully fill the par baked aubergine shells with the vegetable mixture, sprinkle some yeast extract flakes across the top and put back in the oven for 20-30 minutes until cooked through. 

Aubergine, Courgette and Lentil Bake with trimmings (Serves 4)

1. Using a mandoline, thinly slice one aubergine and 2 courgettes length ways. In a frying pan, use a little frylight and lightly brown off the vegetable slices to soften, season and set aside. 
2. Dry fry a diced red onion with a tsp crushed garlic until soft. Add a tsp tomato puree and a tbsp water. Pour in a can of cooked green lentils (drained and washed)
3. Finely chop a handful of sundried tomatoes and add to the mix. 
4. In an oven proof dish, layer your vegetables and lentil mix alternating until the dish is full.
5. Place in a preheated oven at 220 degrees C for 25 minutes. 
6. Toast two slices of gluten free, brown bread and blend in a mixer to make breadcrumbs. Mix in 2 tsp garlic granules and 2 tbsp yeast extract flakes. Sprinkle evenly across the top of your vegetable bake and return to the oven for 5-10 minutes until browned. 

Roast Potatoes

1. Peel and quarter 4 medium potatoes and place in a pan of cold water. Bring to the boil and then simmer for 10 minutes. 
2. Drain and shake about in a colander to fluff up the edges of the potatoes. Return to the pan. 
3. In an oven proof dish, measure out 3 tbsp vegetable oil and heat in the oven for about five minutes.
4. Whilst this heats up, sprinkle 2 tbsp gluten free plain flour in to the pan of potatoes and season. Shake the potatoes around to ensure they all get a covering. 
5. Carefully take the preheated dish out of the oven, add your potatoes and return to cook for 20 minutes. 
6. Every so often, turn the potatoes to ensure all sides brown nicely. 

Green and broad beans

1. Heat a non-stick pan and pour in frozen green and broad beans-Enough to serve four. 
2. Season and scatter across a tsp garlic granules, oregano and basil. 
3. Stir regularly until the beans gain colour and are al dente to taste.

Spicy and Sweet Vegetable Curry (Serves 3)

1. Dice the following vegetables in to even sized cubes/pieces; 1 large red onion, 1 yellow pepper, 1 green pepper, 2 courgettes, 1 head of broccoli. 
2. Heat a tbsp vegetable oil in a large, heavy set pan. Saute the onion with a tsp crushed garlic until soft. 
3. Add to the pan; 1 tbsp medium curry powder, 1 tsp cumin, 1 tsp paprika, 1 tsp chilli flakes, and a tsp of crushed ginger. Mix through for the spices to release their flavour. 
4. Add 1/2 tbsp tomato puree and a splash of water to stop the spices browning. 
5. Pour in all the chopped vegetables and mix through the spice mix. Cook the vegetables for 5-7 minutes, regularly stirring until softened. 
6. Pour in a tin of chopped tomatoes. Fill the empty can 3/4 full with water and pour in, season the dish and bring to the boil. 
7. Reduce to a simmer, cover the pan and allow to cook for 10 minutes. 
8. Serve with fluffy pilau rice or fresh spinach. 

Creamy Mushroom Risotto (VEGAN & GF)

Dairy free Risotto that still has a rich and creamy texture takes time and patience. As with any risotto, you need to slowly cook the rice, gradually add the stock and be generous with the seasoning.

This method can be used for lots of different risottos, whether it be plant based, seafood or a meat dish; the cooking of the rice is basically the same each time.

Mushroom Risotto 

300g Arborio rice
300g chestnut mushrooms, sliced
1 white onion, finely diced
2 garlic cloves, crushed
1 tbsp gluten free Worcester sauce
4 tbsp Yeast extract flakes
1.5 tsp dried oregano
1.5 tsp dried basil
1 vegetable stock cube
Salt and Pepper
Frylight

50ml soya cream (optional)

1. Heat a little frylight in a heavy based, wide pan. Saute the onion and garlic until soft. 
2. Dissolve the vegetable stock cube in a litre of boiling water. Keep this in a saucepan with a lid, on a very low heat next to the frying pan.
3. Reduce the heat a little on the onion and pour in your dry arborio rice. Stir with a spatula to coat the rice. Stir regularly for about 3 minutes. 
4. Add a ladle of the vegetable stock and stir through the rice, which will gradually absorb the liquid. Keep adding the stock, one ladle at a time and stir regularly to help it along. The rice needs to keep cooking and absorbing liquid for about 25 minutes on a simmering heat. 
5. Season the rice. 
6. In a separate frying pan, heat some more frylight and add the mushrooms. As they start to brown, season, add the herbs and Worcester sauce. They should take roughly 5-7 minutes. 
7. If you are using the soya cream, add this to the mushrooms and stir through, then set aside. 
8. Taste the rice to see if it is cooked, it should be al dente with a slight bite to it. 
9. Add your cooked mushrooms and yeast flakes, stir through on a low heat for the ingredients to come together.

I served mine on a bed of spinach leaves and with a drizzle of balsamic glaze. For the meat eaters out there, this works really well with diced, chicken breast. 

Xin Xim Chicken my way

This Brazilian chicken curry is one of my all time, favourite, comfort dishes. Recipes online vary greatly, so I decided to create my own version which has been a hit with friends.

It is free from: Gluten, Dairy and Soya

Xin Xim Chicken-Serves 4

4 chicken breast, diced
2 large sweet potatoes, peeled and cubed
1 can coconut milk
1 white onion, finely chopped
1 red pepper, diced
1 yellow pepper, diced
1/2 ripe mango, diced

1 red chilli, deseeded and finely chopped
2 garlic cloves crushed
1/2 tsp crushed ginger
2 tbsp organic crunchy peanut butter
1 tbsp tomato puree
1 tsp turmeric
1/2 tsp cayenne pepper
seasoning
2 tbsp gluten free soy sauce
Juice of 1 lime
chilli oil

300g White basmati rice, washed

To garnish: chopped dry roast peanuts, coriander leaves, 2 sliced spring onions

1. Pre heat the oven to 200 degrees C. Place the sweet potato chunks on a tray and cook for 25-30 minutes.
2. Heat a tsp of chilli oil in a large pan, fry the onions, garlic and ginger until soft.
3. Add the chopped peppers, chilli, soy sauce, tomato puree and turmeric and stir in. 
4. Add the peanut butter, stir until well mixed in to the vegetables and then pour in the coconut milk. Bring to a low simmer. 
5. In a separate non stick frying pan, brown off the chicken pieces. 
6. At this point, you can put your rice on to cook. Measure 700ml cold water, add to a pan with the rice. Bring to the boil and then simmer for 10-12 minutes. 
7. Once the chicken pieces are cooked, add to the curry, along with the mango chunks.
8. Add in the cooked sweet potato chunks, season and allow the whole dish to cook on a low heat for 5-10 minutes for all the flavours to infuse. Finish with the lime juice.
9. Once the rice is cooked, fluff up with a fork and serve between 4 dishes. 
10. Spoon generous helpings of the curry over the rice and allow your guests to garnish with toppings of their choosing. 

Tray bake Soup

This is a really comforting soup which I have made almost every week since the start of the October!

Its become a weekend ritual to batch cook a soup to see me through for the following week. Either for lunch on the go or a quick mid week dinner, I will often freeze it in portions and save for later.

This is a basic recipe, which you can easily adapt to suit your tastes or dietary requirements. It's low fat, vegan and gluten free too.

Tray bake Soup-Sweet potato and carrot (serves 4)

3 medium sweet potatoes-peeled and diced
2 white onions-roughly chopped
3 large carrots-peeled and diced

1 1/2 tsp paprika
1 tsp cumin
1 tsp turmeric
1 tsp chilli flakes
1/2 tsp garam masala
1 tsp garlic granules
Seasoning
Frylight oil

1 tbsp tomato puree
1 tin chopped tomatoes
750ml vegetable stock

1. Put all your chopped vegetables in a large oven tray and sprinkle over the spices and seasoning. Add several sprays of frylight and mix all the vegetables so that they are all coated in the flavours. 
2. Put in a preheated oven at 180 degrees C for 45 minutes until soft and browned. 
3. Scrape all of the vegetables into a large and deep pan and add the puree. 
4. Pour in the chopped tomatoes and vegetable stock. 
5. Put a lid on the pan, bring to the boil and then allow to simmer for roughly 10 minutes. 
6. Using a hand blender, pulse the soup until smooth. You may need to add some more water to loosen the texture. Depending on how thick you like your soup, repeat until you are happy. For me, it works to keep it on the thick side. 

Tips

I regularly make variations of this soup depending on what is in the fridge, but I stick to red and orange vegetables to boost vitamin C intake during the colder months. 

You can take away a carrot and 2 of the sweet potatoes and swap them for a butternut squash, or use red and orange peppers instead of the carrots. 

For a Thai twist, add just half a can of chopped tomatoes and top up with half a can of coconut milk instead. It's also a good idea to add a thumb of grated ginger once the mixture is in the pan. 

Get creative and see what works for you.