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.