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Archive for the ‘Healthy’ Category

Egg & potato curry 1

A tasty mid-week veggie curry for two. Not much more to say really. Serve with a cold beer if you’ve got one.

Bombay Egg & Potato Curry – serves 2

  • 2 onions, 1 chopped and 1 quartered
  • sunflower oil
  • 2 green chillies, 1 halved and deseeded and the other finely sliced
  • 2 garlic cloves
  • a handful of coriander, leaves and stalks separated
  • 2 tsp turmeric
  • 2 tsp garam masala
  • 2 tsp ground cumin
  • 2 tsp fennel seeds
  • 2 tsp black mustard seeds
  • 1 vegetable or chicken stock cube
  • 1 tin chopped tomatoes
  • 150ml coconut milk
  • 400g potatoes, peeled and cut into 2.5cm dice
  • 3 eggs
  • juice of 1 lemon
  • basmati rice to serve

Fry the chopped onion in 1 tbsp of sunflower oil in a large frying pan or shallow casserole until soft and golden.

Meanwhile, whizz the quartered onion, halved chilli, garlic & coriander stalks with ¼ tsp salt to a paste – you might need to add a splash of water.

When the onions are softened, stir in the paste and spices and fry for about 5 minutes or until fragrant. Crumble in the stock cube, stir in the tomatoes and coconut milk along with a tinful of water and bring to a simmer. Add the potatoes, then cover and simmer for about 8 minutes.

Meanwhile, boil the eggs in boiling water for about 8 minutes, then cool under cold running water, peel and quarter.

Remove the lid from the curry and continue to simmer for another 10-15 minutes or until the potatoes are tender and the sauce has reduced and thickened.

Taste the curry and season with salt, black pepper and lemon juice to taste. Gently lay the quartered eggs into the sauce, turn off the heat and replace the lid to allow the eggs to gently warm for a minute or so.

Serve with the sliced green chilli, coriander leaves and steamed basmati rice.

(Original recipe by Sarah Cook in BBC Olive Magazine, April 2015.)

Egg & potato curry 2

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Baked butternut squash, chickpeas, pepper & pomegranate

This was tasty for a mid-week veggie night. The pomegranate molasses add a pleasant sour note but if you don’t have any you can substitute a few tablespoons of lime juice and a teaspoon of soft brown sugar drizzled over the top.

Baked butternut squash, chickpeas & green chilli – serves 6

  • 1kg butternut squash, deseeded and cut into chunks
  • 3 tbsp olive oil
  • 1 onion, finely chopped
  • 3 garlic cloves, finely chopped
  • medium piece ginger, grated
  • 1 green chilli, finely diced
  • 2 tsp smoked paprika
  • 400g tin chopped tomatoes
  • 2 tbsp pomegranate molasses
  • 400g tin chickpeas, rinsed and drained
  • chopped parsley, pomegranate seeds, mint & Greek yoghurt and couscous to serve

Heat the oven to 180C/160C fan/gas 4.

Put the squash onto a baking tray, drizzle with 2 tbsp of the oil, season and toss to coat evenly. Roast for 25 minutes or until soft.

Put half the squash into a medium casserole dish and set the rest aside. Heat a medium-sized frying pan and add the rest of the oil, then the onion, garlic, ginger, chilli and paprika. Cook for 5-8 minutes or until the onion is soft. Add the tomatoes, pomegranate molasses and chickpeas, then simmer for a minute before turning off the heat.

Pour half the tomato sauce over the squash in the casserole dish in an even layer. Arrange the rest of the squash on top then finish with the rest of the sauce. Cover with a lid, transfer to the oven and bake for 25 minutes.

Remove the casserole from the oven and serve hot or at room temperature, scattered with chopped parsley, pomegranate seeds, and mint, with the yoghurt on the side. Serve with couscous.

(Original recipe by Bill Granger in BBC Good Food Magazine, March 2011.)

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Salmon with Pak choi

Light yet tasty and full of flavour. Makes you feel healthy eating it.

Wine Suggestion: Some lighter styles of white wine can be overpowered by salmon. We went for an Italian grape variety called Pecorino which has a bit more body and a nice lemony flavour to complement the sauce.

Citrusy Salmon with Garlic Pak Choi – serves 4

  • olive oil
  • 1 onion, finely chopped
  • 4 garlic cloves, finely chopped
  • juice of 3 oranges
  • juice of 1 lime, and 2 tsp grated zest
  • 4 salmon fillets
  • 500g pak choi, stems quartered
  • 4 tsp soy sauce
  • 2 tsp honey

Heat oven to 200C/180C fan/gas 6.

Line a baking tray with kitchen foil.

Heat a little olive oil in a small pan, add the onion and one of the garlic cloves, and cook for about 5 minutes or until soft.

Add the orange and lime juice and the lime zest, then simmer gently until reduced by half. Season.

Meanwhile, put the salmon fillets on the baking tray and bake for 15-20 minutes or until just cooked trough.

Heat a splash of olive oil in another pan, add the pak choi and stir-fry for a couple of minutes. Add the remaining garlic, the soy sauce and honey, and keep cooking for another couple of minutes.

Serve the salmon with the pak choi and the sauce drizzled over.

(Original recipe from BBC Good Food Magazine, April 2014.)

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Sage brings an unexpected element to this soup that really works. Super warming and homely.

Pumpkin and sage soup – to serve 8

  • 1 tbsp olive oil
  • 1 tbsp butter
  • 3 onions, chopped
  • 2 tbsp chopped sage
  • 1.4kg of pumpkin or squash flesh
  • 1 tbsp clear honey
  • 1.5 litres vegetable stock

Melt the oil and butter in a large pot. Add the onions and sage and cook gently for about 15 minutes or until really soft. Add the squash and cook for another 5 minutes. Add the honey and stock. Bring to a simmer and cook until the squash is soft.

Cook before processing until smooth. Season and add a bit more stock if its too thick. Reheat to serve.

(Original recipe from BBC Good Food)

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This is such a clever idea, especially if you don’t have one of those fancy things for cooking fish on the barbecue. The fish doesn’t stick to the grill but you still get all the smoky barbecue flavours plus a  delicious spike of citrus. The idea has us thinking of other combinations and we loved the caramelisation that happened to the oranges which gives the dish an extra dimension.

Wine Suggestion: This cries out for a Spanish white, like Albarino or Godello, where the best examples balance a depth of texture with a lightness of being. We drank a Dominio de Tares Godello from Bierzo which was amazing on its own and then with the fish. Perfectly matched.

Barbecue Sea Bass & Citrus Salad – serves 4

  • 2-3 large oranges
  • zest of 1 lemon (keep the juice for the salad)
  • 1 tbsp olive oil
  • 4 x 300g whole sea bass, scaled, gutted and slashed down each side (or 8 fillets)

FOR THE SALAD: 

  • 2 oranges, segmented
  • juice of 1 lemon
  • 4 tbsp olive oil
  • 2 bags watercress
  • handful small capers
  • handful pitted green olives, roughly chopped

Finely grate the zest of the 1 of the oranges and add to the lemon zest. Mix with the olive oil, then drizzle over the fish and season.

Cut the rest of the oranges into slices, about ½ cm thick. Arrange the orange slices over the barbecue grill, close together so you can lay the fish on top. Barbecue the fish for 5-8 minutes on each side, or until the flesh flakes easily.

To make the salad: Put the orange segments into a large bowl, with the squeezed juice from the rest of the oranges and the lemon juice. Season and stir in the olive oil. Toss the watercress in the orange dressing with the capers and the olives.

Serve the fish with the salad.

(Original recipe from BBC Good Food)

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This is a really simple fish dish that was a delight to eat; it tastes delicious and is also very healthy. Trout or snapper would also work well if you prefer. The skin was left behind in the tinfoil when we went to serve it which was fine by us (it’s crispy skin or no skin as far as we’re concerned).

Wine Suggestion: this dish begs for a charming Riesling from Germany – look out for ones that are a drier style but without the weight of a Grosses Gewachs (great growth). If you can find one of the estate QbA’s from Helmut Dönnhoff in the Nähe or Johannes Leitz from the Rhinegau you can’t go wrong.

Thai Baked Fish – to serve 4

  • 4 seabass fillets, about 200g each
  • 1 stalk lemongrass, finely chopped
  • small knob ginger, peeled and finely chopped
  • 1 red chilli, seeded and finely chopped
  • 1 garlic clove, finely chopped
  • 1 tbsp fish sauce
  • juice of 2 limes
  • 1 tsp golden caster sugar
  • handful coriander, roughly chopped

Heat the oven to 200C/fan 180C/gas 6.

Take 2 large sheets of tinfoil. Place one fish fillet, skin-side down, in the centre of each sheet.

Make a sauce using the remaining ingredients. Spoon half the sauce of the fillets on the tinfoil and set the rest aside.

Sandwich the other 2 fish fillets on top, skin-side up, then tightly seal the foil to create 2 pouches. Bake in the oven for 12-15 minutes (depending how big your fish are). Serve with the rest of the sauce.

(Original recipe by Gizzi Erskine for BBC Good Food Magazine, June 2005).)

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We’re always on the lookout for low-calorie dishes for weeknights (so we can afford to redress the balance at the weekend!) This one was tasty and helpfully used up some of the bits and pieces we had in the fridge.

Coconut, noodle & vegetable soup – to serve 4

  • 1-2 tbsp Thai curry paste (use whatever colour you’ve got)
  • 1 tsp groundnut (or other flavourless oil)
  • 700ml vegetable stock
  • 300ml reduced-fat coconut milk
  • 200g thick-rice noodles
  • 200g chestnut mushrooms, sliced
  • 140g sugar snap peas, halved
  • 100g beansprouts
  • 1½ tbsp Thai fish sauce
  • juice of 1 lime
  • 3 scallions shredded
  • some mint and coriander leaves to serve (if you have some)

Put a large pot over a medium heat. Cook the curry paste in the oil for a minute until it starts to release its aroma. Add the stock and coconut milk and bring to the boil. Reduce the heat to a simmer and stir in the noodles. Simmer for 7 minutes, then stir in the mushrooms and sugar snaps. Cook for another 3 minutes, then add the beansprouts, fish sauce and lime juice. Take the pan off the heat.

Serve in bowls with some scallions, mint and coriander.

(Original recipe from BBC Good Food)

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