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Archive for the ‘Healthy’ Category

Duck Stir-Fry with Ginger & Greens

It’s not often you find a duck dish that is light and healthy. It pains us too to pull off and discard that duck skin but somedays it just has to be done. Can’t recommend this highly enough for a good food day. We served with some brown basmati.

Duck stir-fry with ginger and greens – serves 4

  • groundnut oil
  • 2 skinless duck breasts, cut into thin strips
  • 1 tbsp finely chopped ginger
  • 1 red chilli, sliced
  • 6 scallions, sliced
  • 500g pak choi, sliced
  • 1 tsp soy sauce
  • 1 tbsp honey
  • 2 tbsp oyster sauce
  • 1 tsp cornflour

Heat a wok until smoking hot, then add 2 tsp of oil. Add the duck and stir-fry for 2 minutes before removing with a slotted spoon. Add another teaspoon of oil and tip in the ginger, chilli, almost all the scallions and the pak choi. Cook until the pak choi is just wilted.

Add the soy, honey and oyster sauce to the wok and put the duck back in – bubble for a minute. Mix the cornflour with 2 tsp cold water and stir until smooth, add to the wok and cook until the sauce thickens and looks glossy. Garnish with the leftover scallions to serve.

(Original recipe by Jemma Morphet in Olive Magazine, February 2011.)

 

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Turmeric Broth

We try and cook healthy mid-week, with some weeks being more successful than others. That said, we rarely eat anything particularly unhealthy, so we don’t beat ourselves up too much. This dish is low fat and low calorie – but it tastes really full-flavoured and restorative, almost medicinal, and you can’t help but feel better for eating it.

Turmeric broth with chicken & ginger dumplings – serves 4

  • 50g ginger sliced
  • 1.5 litres light chicken stock
  • 3 scallions, green parts and white parts separated
  • 2 star anise
  • 2-3 tsp ground turmeric
  • 200g baby leaf greens, chopped – we used pak choi
  • 300g cooked egg noodles
  • 1 red chilli, finely chopped

FOR THE DUMPLINGS:

  • 500g chicken mince or turkey mince
  • 1 tbsp finely grated ginger
  • ½ red chilli, seeded and finely chopped
  • a handful of coriander, finely chopped
  • sesame oil
  • 1 tbsp cornflour
  • 1 egg white
  • white pepper

Put the sliced ginger, chicken stock, scallion greens, star anise and turmeric in a large pot. Bring to a simmer and cook with a lid on for 20 minutes.

Meanwhile, finely chop the scallion whites and put into a bowl with the mince, grated ginger, chilli, coriander, 1 tsp of sesame oil, the cornflour and egg white. Season with salt and white pepper then mix well and roll into balls.

Strain the broth and return to the pot. Add the chicken dumplings and simmer for 8-10 minutes or until cooked through. Add the greens and noodles for the last 2 minutes. Finish with the chilli and a drizzle of sesame oil.

(Original recipe by Janine Ratcliffe in Olive Magazine, January 2017.)

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Pea & Mint Soup

It’s getting close to that time of year when we start to really crave some daylight and spring veg. Fresh peas are a long way off yet but this hearty pea and mint soup is full of promise. Leave out the swirl of cream to keep it vegan.

Pea & Mint Soup – serves 4 generously

  • 80g yellow split peas
  • 1 tbsp olive oil
  • 2 large onions, finely diced
  • 3 garlic cloves, finely chopped
  • 1.2 litres vegetable stock
  • 700g frozen peas
  • 2 handfuls of mint leaves, roughly chopped
  • 4 tsp single cream (optional to garnish)

Put the split peas into a saucepan and add 800ml of water. Bring to the boil, then lower the heat and simmer for 30-45 minutes, or until just tender. Remove any scum from the surface as they cook.

10 minutes before the split peas are cooked, heat the oil in a large saucepan over a medium heat. Add the onions and cook for 5 minutes to soften, add a splash of water if they start to stick. Add the garlic and cook for another 2 minutes.

Drain the split peas and add to the onions along with the vegetable stock. Bring the boil, then simmer gently for 5 minutes.

Stir in the frozen peas and chopped mint and season with salt and black pepper. Simmer for another 5 minutes, then remove from the heat.

Whizz the soup with a blender until smooth (or smoothish if you prefer) – you might have to do this in batches.

Ladle into warm bowls and drizzle with cream if you like.

(Original recipe from Lose Weight for Good by Tom Kerridge, Absolute Press, 2017.)

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Chickpea and spinach curry

We don’t know about you lot but our bellies are crying out for a rest and we haven’t even got to New Year’s yet. This is a lightweight curry suitable for veggies and vegans (if you don’t serve with yoghurt) and it’s also substantial enough to serve as it is without any rice. The spices are very gentle as confirmed by our 5 year old who has developed a recent aversion to anything ‘too spicy!!’.

Chickpea & spinach curry – serves 4

  • 1 tbsp vegetable oil
  • 2 medium onions, finely chopped
  • 6 garlic cloves, finely grated
  • 6cm piece of ginger, finely grated
  • 2 long green chillies, finely chopped
  • 1 tsp ground cumin
  • 1 tsp ground coriander
  • 2 tsp garam masala
  • 1 tsp ground turmeric
  • 1 tsp sea salt flakes
  • 2 tbsp tomato purée
  • 2 x 400g tins chopped tomatoes
  • 400ml vegetable stock
  • 2 x 400g tins chickpeas, rinsed and drained
  • 150g baby spinach
  • 4 tbsp natural yoghurt (optional to serve)
  • Sprigs of coriander (to serve)

Heat the oil in a large non-stick pan over a high heat. Add the onions and cook for 5 minutes or until starting to brown, add a splash of water if they stick.

Add the garlic, ginger and chillies and cook for a couple of minutes. Add the spices and salt and stir for a minute, then add the tomato purée and cook for another minute.

Add the tinned tomatoes, stock and chickpeas, then bring to a simmer and cook for 20-30 minutes or until the sauce thickens.

When ready to serve, stir through the spinach and cook briefly until just wilted.

Divide between bowls (on top of some steamed rice if you like) and top with a spoon of yoghurt and some coriander.

(Original recipe from Lose Weight for Good by Tom Kerridge, Absolute Press, 2017.)

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Crispy Parma ham w avocado and hot tomato dressing

A really nice dish to serve as a starter in late summer when the tomatoes are at their best.

Wine Suggestion: We love serving slightly-chilled, young, light reds with salads like this. Given the Parma ham we chose the Colterenzio Pinot Nero from the Alto Adige, but it could have easily been a Joven Tempranillo, Beaujolais or Cheverny rouge. Young, lighter bodied, fruity and with a fresh acidity; perfect.

Crispy Parma Ham with Avocado & Hot Tomato Dressing – serves 4

  • 5 tbsp olive oil, plus a bit extra
  • 85g Parma ham, roughly torn
  • 2 large plum tomatoes, quartered, seeded and cut into thin slivers
  • 15g basil, roughly chopped
  • juice of 1 lemon
  • 100-120g mixed salad leaves
  • 1 large ripe avocado, peeled and sliced

Heat 1 tbsp of the oil in a non-stick frying pan over a high heat. Add half the Parma ham pieces, add some freshly ground black pepper and fry for one minute per side until crisp. Transfer to a plate and keep warm while you repeat with the rest of the ham.

Wipe any excess fat out of the pan and return to a low heat. Heat 4 tbsp of olive oil, then add the tomatoes, basil and lemon juice. Season with freshly ground black pepper and gently heat through for about 30 seconds.

Arrange the salad leaves on 4 plates. Top with the avocado slices, then pile on the crispy ham and spoon over the hot dressing. Serve immediately with a little extra salt if needed and an extra drizzle of olive oil.

(Original recipe by Lesley Waters in BBC Good Food Magazine, September 2001)

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Blistered peppers, pomodorini, mozzarella & pesto

Flavours of late summer and something different to use up fresh pesto. We loved this dish, so light but really tasty. Serve with salad and bread.

Wine Suggestion: We’d suggest a juicy Tempranillo with a touch of oak, like the Paco Garcia Rioja Seis; a modern style that doesn’t need food unlike some other Rioja wines. Very happily served alongside a dish like this.

Blistered peppers, pomodorini, torn mozzarella & pesto – serves 2

  • 2 large red peppers
  • 12 pomodorini or baby plum tomatoes
  • 3 cloves of garlic, crushed
  • 1  ball of buffalo mozzarella, torn into chunks
  • 4 tbsp fresh pesto

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

Cut the peppers in half lengthways, remove the seeds and rub all over with a little olive oil and seasoning.

Toss the tomatoes with some olive oil, seasoning and the garlic .

Heat a heavy oven-proof pan until hot. Put the peppers, cut-side down, into the pan and sear until blackened along the edges. Turn them over and add the tomatoes to the pan, then roast in the oven for about 10 minutes.

Put the tomatoes inside the peppers along with the chunks of mozzarella. Sprinkle with salt and pepper and drizzle with olive oil, then return to the oven until the mozzarella has started to melt. Put a tablespoon of pesto on each stuffed pepper before serving.

Serve with salad and bread.

(Original recipe by Alastair Hendy in Olive Magazine, August 2014.)

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Sloppy Joes

Nothing too glamorous about this dish but it’s really tasty and our 4 year old loved the leftovers with rice and salad. Good value stuff for busy weekdays.

Wine Suggestion: A fun, easy and tasty meal needed something similar on the wine front so we found a bottle of the La Puma Pecorino lurking in our fridge. Italian white’s like this seem to be made for food with a bit of tomato, light spices and, in this case, a touch of sweet and sour.

Turkey Sloppy Joes – serves 6

  • 1 tbsp olive oil
  • 1 small red onion, chopped
  • 2 garlic cloves, chopped
  • 500g turkey mince
  • 1 tsp ground cumin
  • 1 tsp hot smoked paprika
  • 2 tbsp soft brown sugar
  • 125ml cider vinegar
  • 500ml passata
  • 6 soft buns & coleslaw (to serve)

Heat the oil in a large frying pan and fry the onion and garlic with some seasoning for about 5 minutes. Add the mince and cook until browned. Add the cumin, brown sugar, paprika and vinegar, then keep cooking for another 5 minutes. Add the passata and cook for 10 minutes.

Serve on the buns with a spoon of coleslaw.

(Original recipe from BBC Good Food)

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