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.