Archive | Recipes

Food on Friday Vol. 22

Eating healthily doesn’t mean no sweets or treats. Try this protein-packed dessert which might not be low in calories but it’s high in healthy fats but low in carbs!

Baked Chocolate Cheese Cake

Ingredients

250 grams low fat cottage cheese
½ cup low fat chocolate flavoured milk
4 scoops chocolate flavoured whey protein
5 heaped tablespoons organic peanut or almond butter
1 tablespoon of sieved cocoa powder

Directions

Place the cottage cheese and chocolate milk in a blender and whizz up until smooth. Pour the mixture into a bowl and stir in the protein powder and then the peanut butter. Combine until all the ingredients are evenly distributed. Pour the mixture into one large or four small oven-proof ramekins and place them on a deep-sided baking tray. Fill the tray with water half way up the side of the ramekin(s).

Place in a preheated oven set to 180 degrees centigrade and bake for 40-60 minutes. A knife inserted into the centre of the mixture should come out clean when the cheesecake is ready. When cooked, remove from the oven and when cool to the touch place in the fridge for 4 hours or, preferably, overnight. Sprinkle with anti-oxidant rich plain cocoa powder and serve.

Nutritional values per serving

Calories 337, Protein 41, Carbohydrates 14 grams, Fibre 3 grams, Fat 13 grams

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Food on Friday Vol. 21

More and more people are becoming carbohydrate conscious. It seems the penny is finally dropping: the less physically active you are, the less carbohydrate you need on a daily basis. This doesn’t mean that carbohydrates are in anyway bad for you; just that for best weight management results you should generally try and time their consumption around your most active periods. So, and assuming you have not just had a monster workout, here is a lower-carb alternative to a family favourite…

Courgette Lasagne – serves four

Ingredients

400 grams of lean mince beef
1 finely chopped onion
1 tablespoon olive oil
2 large courgettes cut lengthways into thin slices
1 tin chopped tomatoes
1 tablespoon tomato puree
2 teaspoons sweet or smoked paprika
1 clove crushed garlic
Fresh chopped basic to taste
50 grams of grated mature cheddar cheese
25 grams butter
2 tablespoons of English or French mustard (optional)
2 tablespoons sieved plain flour
300 millimetres of skimmed milk

Directions

Heat the oil, add the mince and onions and cook until the mince is browned and the onions have softened. Add the tomatoes and tomato puree, garlic, spices and herbs. Cover and leave to simmer for 10 minutes or so.

Meanwhile, pour the milk into a pan and heat until simmering. Add the flour, mustard if you are using and the butter and stir until thickened. If your sauce is too runny, add a little more flour. If it’s too thick, add a little more milk. Keep stirring to avoid any lumps.

Spoon about one third of the meat into a baking dish and place a layer of courgette on the top. Add another layer of meat and another layer of courgette. Continue until you run out of ingredients.

Next, pour the white sauce mixture over the top and sprinkle the cheese over the top. Place in a preheated oven set to 180 degrees centigrade and bake for 30 minutes. Serve with a large mixed salad.

Nutritional values per serving

Calories 380, Protein 30 grams, Carbohydrates 18 grams, Fibre 1 gram, Fat 21 grams

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Food on Friday Vol. 20

Looking for an easy, mostly healthy and really tasty dessert? Look no further than today’s recipe!

Baked Honey Apples with Chopped Fruit and Nuts – makes two

Ingredients

2 large washed, firm apples – any sort
50 grams of chopped nuts – almonds, walnuts and/or pecans work well
25 grams of finely chopped sultanas
2 tablespoons of honey
1 teaspoon of cinnamon (optional)

Remove the core from the apples using a paring knife or an apple corer. Place a “plug” of the core back into the bottom of each apple to prevent leakage. Spoon half of the chopped nuts and sultanas into each apple and then add a tablespoon of honey to each. Sprinkle each apple with half a teaspoon of cinnamon and then wrap them in tinfoil.

Place the apples on a baking tray and into a pre-heated oven set to 200 degrees centigrade. Bake for 30 minutes or so while you are relaxing and enjoying your main course. Remove from the oven, unwrap and serve with a tablespoon of low fat Greek yogurt.

Nutritional values per serving

Calories 295, Protein NA, Carbohydrates 58  grams, Fibre 7.75 grams, Fat 6.5 grams

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Food On Friday Vol. 19

While breakfast might be the most important meal of the day, dinner is often where a good day’s eating can go wrong. You get home feeling tired and hungry and that can result in dialling for takeaway or grabbing a nutritionally-bankrupt ready meal. This issue’s menu is quick to prepare, healthy and filling!

Salmon Fish Cakes – makes eight fishcakes/four servings

Ingredients

250 grams of cooked salmon – tinned is fine
250 grams of boiled potatoes (prepare the night before for speed)
1 tablespoon of lemon juice
2 tablespoons of mayonnaise
1 free range egg
100 grams of wholemeal breadcrumbs
4 tablespoons of extra virgin olive oil
2 tablespoons of finely chopped parsley – dried or fresh as available

Directions

Mash the potatoes and stir in the salmon. Make sure the mixture is smooth and free of lumps. Add the lemon juice, parsley and mayonnaise and stir again. Split the mixture into eight and shape into evenly-sized patties. Break the egg and whisk it in a bowl. Brush the egg over the fishcakes and then coat in the breadcrumbs. Leave the fishcakes in the fridge for 10 minutes to firm up. You can also make this dish the day before for the ultimate in healthy but quick to prepare meals.

Heat the oil and then cook the fishcakes over a medium heat until they are golden brown. Serve with a large mixed salad. If you have any left over, these fishcakes make a great lunchbox treat the following day.

Nutritional values per serving (two fishcakes)

Calories 405, Protein 16 grams, Carbohydrates 30  grams, Fibre 1.5 grams, Fat 25 grams

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Food on Friday Vol. 18

Quinoa is an unusual quasi-grain (actually a seed) that, other than soya, is the only non-animal derived food source that contains all the essential amino acids in meaningful amounts. While is makes a great rice substitute, quinoa (pronounced keen-waa) is a lot more versatile than that!

Turkey and quinoa meatloaf – makes five servings

Ingredients

1/4 cup quinoa
1/2 cup water
1 teaspoon olive oil
1 small onion, chopped
1 large clove garlic, chopped
500 grams ground turkey
1 cup frozen mixed vegetables
1 tablespoon tomato paste
1 tablespoon hot pepper sauce
2 tablespoons Worcestershire sauce
1 egg
1 1/2 teaspoons salt
1 teaspoon ground black pepper
2 tablespoons brown sugar
2 teaspoons Worcestershire sauce
1 teaspoon water

Method

Bring the quinoa and water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.

Preheat an oven to 175 degrees centigrade.

Heat the olive oil in a large frying pan over medium heat. Stir in the onion; cook and stir until the onion has softened and turned translucent; about 5 minutes. Add the garlic and cook for another minute; remove from heat to cool.

Stir the turkey, cooked quinoa, onions, tomato paste, hot sauce, 2 tablespoons Worcestershire, egg, salt, and pepper in a large bowl until well combined. The mixture will be very moist. Add the frozen mixed vegetables. Shape into a loaf on a foil lined baking sheet. Combine the brown sugar, 2 teaspoons Worcestershire, and 1 teaspoon water in a small bowl. Rub the paste over the top of the meatloaf.

Bake in the preheated oven until no longer pink in the centre, about 50 minutes. Let the meatloaf cool for 10 minutes before slicing and serving.

Serve with salad or green beans and mashed potatoes and gravy. Is also very nice served cold or as a filling for sandwiches.

Nutritional values per serving

Calories 260, Protein 25 grams, Carbohydrates 15 grams, Fibre 1.2 grams, Fat 11 grams

 

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Food on Friday Vol. 17

Quinoa is an unusual quasi-grain (actually a seed) that, other than soya, is the only non-animal derived food source that contains all the essential amino acids in meaningful amounts. While is makes a great rice substitute, quinoa (pronounced keen-waa) is a lot more versatile than that!

Cranberry pecan quinoa – makes 12 servings

Ingredients

2 cups quinoa
4 cups almond milk
½ cup of flaked almonds
¼ cup pumpkin seeds
½ pineapple chunks – drained
½ cup dried cranberries
4 tablespoons honey
4 tablespoons lemon juice
1 teaspoon cinnamon

Directions

Rinse the quinoa thoroughly under cold running water to remove any bitter residue. Place the quinoa in a pan with the almond milk. You could use soya or regular milk if you prefer. Heat gently until all the fluid is absorbed – around 30 minutes. If the fluid is all absorbed but the quinoa is still undercooked, add another half a cup of almond milk and cook for a little longer.

Once the quinoa is cooked, place in a mixing bowl add all the other ingredients and stir thoroughly. Allow to cool and then chill.

Serve as a dessert or a refreshing breakfast or light snack. Stores for up to five days in a covered bowl in a fridge. For a special treat, pour a small amount of single cream over the final mixture to make a kind of luxury rice-pudding.

Nutritional values per serving

Calories 257, Protein 7.7 grams, Carbohydrates 33 grams, Fibre 7 grams, Fat 9.7 grams

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Food on Friday Vol. 16

When you are on the go and need a snack, almost everything you reach for is carbohydrate based. Not that carbs are bad – but if you are a hard training athlete trying to gain muscle mass, protein is just as important. You COULD grab a protein shake but personally I prefer to eat real food…!

Beef Jerky

While you can buy beef jerky, it’s often packed with salt and artificial additives and I reckon homemade beef jerky tastes so much better than the store bought stuff!

Ingredients

1 kilo beef joint – top side or silver side work well but any joint will probably work
2 tablespoons garlic pepper
2 tablespoons chilli flakes – optional

Directions

Place the beef in the freezer for one hour. This makes the meat firmer and easier to cut. Don’t let it freeze though!

Take a very sharp cooking knife and cut the meat into strips around quarter of a centimetre thick and 10 centimetres long. There is no need to be especially accurate so long as the thickness is fairly uniform. Think thick, short bacon rashers. Avoid cutting the meat too thinly though as it will dry too much and become brittle.

Layer the beef slices on a plate and sprinkle each layer with the garlic pepper and chilli flakes if you are using them. Cover the plate with tinfoil and leave in the fridge overnight so the flavours infuse into the meat.

The next day, take the strips of beef and stick a wooden cocktail stick through the end of each one. Suspend each slice between the rails of your oven rack. Place the meat fairly close together as you’ll need all the space you’ve got but don’t let any of the meat touch. Your oven should now resemble a cave with dozens of beef stalagmites! Place a sheet of aluminium foil under the meat tendrils to catch any fat that drips down.

Turn on your oven and set it to 125 degrees centigrade. Close the door but prop it open using a wooden spoon or similarly non conductive item. The idea is to let the moisture escape so it’s essential the door remains slightly ajar.

Leave the jerky to dry for between three to five hours. Check it every hour or so after two hours have elapsed. When ready, the meat should crack when you bend it but not snap. Remember you are not cooking the meat but simply drying it out.

Once the jerky is done to your satisfaction, remove it from the oven and take out all the cocktail sticks. Allow the meat to cool and then store in an airtight box and place in the fridge. If you intend to store your jerky for more than a week, you might want to freeze it although cowboys used to store it under their saddles for months on end so you should be okay. If you do freeze it, it only takes 30 minutes or so to defrost at room temperature.

Nutritional values per 50 gram serving

Calories 215, Protein 28 grams, Carbohydrates 10 grams, Fibre 1 grams, Fat 7 grams

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Food on Friday Vol. 15

When you are on the go and need a snack, almost everything you reach for is carbohydrate based. Not that carbs are bad – but if you are a hard training athlete trying to gain muscle mass, protein is just as important. You COULD grab a protein shake but personally I prefer to eat real food…!

Egg Muffins – makes six servings

Ingredients

6 large free range eggs
6 rashers of lean bacon
6 cherry tomatoes
120 grams of strong cheddar cheese
Freshly ground black pepper
1 large green or red pepper
Butter/olive oil to grease muffin cases

Directions

Finely chop the bacon and briefly fry until slightly brown. Wash and dry the pepper and then chop into small pieces, discarding the top, seeds and white pith.

Break the eggs into a bowl and beat together. Add the chopped bacon and pepper and stir thoroughly.

Grease six ramekins tins with oil/butter. Make sure you cover the bottom and sides to reduce the risk of sticking. Spoon the egg, bacon and pepper mix into the pots and place a cherry tomato into the centre of each.

Grate the cheese and sprinkle over the top of the eggy mixture. Finally, dust with freshly ground black pepper to taste.

Place the ramekins on a baking tray and then put them in a pre-heated oven set to 175 degrees centigrade. Leave for 25 to 30 minutes. When a skewer inserted into the centre of a muffin comes out clean, the muffins are done.

Allow to cool and then wrap in aluminium foil and store in the fridge in an airtight container. These muffins are also delicious served warm – like mini crust-less quiches!

Nutritional values per muffin

Calories 220, Protein 16 grams, Carbohydrates 2 grams, Fibre 1 gram, Fat 16 grams

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Food on Friday Vol. 14

Each Friday we will be publishing a recipe for you to try over the weekend.

Quick Chocolate Pudding – serves two

By now you have probably realised that I really like desserts and especially chocolate. This pudding takes minutes to make, contains very little sugar and is also gluten and virtually lactose free. It’s so healthy it hardly counts as a dessert!

Ingredients

2 free range organic eggs
1 tablespoon organic Dutch process cocoa – unsweetened
100 grams ground almonds
1 teaspoon baking soda
3 teaspoons fructose
25 grams melted butter
100 grams Low fat plain Greek yogurt to serve

Directions

Whisk the melted butter and the eggs and then add the dry ingredients. Place in a microwaveable bowl on high for 3 minutes or until the mixture is springy on top. Alternatively, pour the mixture into two greased muffin tins and cook in a pre-heated 200 degree oven for 15 minutes. Serve hot and covered with the yogurt.

Nutritional Values per serving

Calories 333, Protein 13 grams, Carbohydrates 13 grams, Fibre 3 grams, Fat 23 grams

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Food on Friday Vol. 13

Each Friday we will be publishing a recipe for you to try over the weekend.

Sweet and sour is an oriental favourite and this version is so much better than any shop bought sauce in a jar as it contains very little sugar and no artificial colours or preservatives. Using cauliflower rice also means this meal contains far fewer carbs than if you made it with rice.

Sweet and Sour Turkey and pepper stir fry with cauliflower rice – Serves two

Ingredients

300 grams diced turkey breast
3 tablespoons extra-virgin olive oil
1 clove garlic, chopped finely
3 medium bell peppers – one red, one green and one yellow – thinly sliced
1 medium diced onion
10 lm white wine vinegar
50 ml water
1 tablespoon soy sauce
½ tablespoon fructose
1 teaspoon tomato puree
1 medium cauliflower – cut into florets and hard stalks discarded
4 spring onions, finely shredded

Directions

Heat two tablespoons of the oil in a pan or wok and cook the meat over a medium heat for 5 minutes. Remove and set aside. Heat the last of the oil in a separate pan and sauté the peppers, onion and garlic for 3 minutes. Add the turkey to the vegetables and then stir in the fructose, white wine vinegar, water, tomato puree and soy sauce. Simmer for 3-5 minutes.

Meanwhile, place the cauliflower in a pan of boiling water for 5 minutes until it becomes slightly soft. Drain thoroughly and then put the florets in a food processer and whizz up until the cauliflower resembles coarse rice. If you don’t have a food processor, you can also grate the cauliflower but this can be a bit messy and you’ll have to be careful not to burn your fingers.

Spoon the cauliflower rice into bowls and serve the turkey and vegetables on top. Sprinkle with the shredded spring onions.

Nutritional Values per Serving

Calories 506, Protein 39 grams, Carbohydrates 40 grams, Fibre 10 grams, Fat 22 grams

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