Watched a great programme last night on the beeb Britain's favourite supermarket foods. Once again it highlighted that eating eggs won't raise your cholesterol significantly. Two or three a day in fact is fine! Great source of protein and vitamins A and D too.
Also showed rugby players drinking milk instead of a sports drink after exercise and their muscles recovered much quicker. Get downing the white stuff after exercise (just go for skimmed or semi-skimmed!)
Friday, 17 February 2012
Wednesday, 15 February 2012
Success!
So the Valentine's feast was a success. Here are the recipes if you want to try your hand at some Cuban cuisine:
Crispy plantain:
2 ripe plantain, peeled and sliced finely like a banana
1 tsp hot paprika
1 tsp rock salt
1 tbsp olive oil or sunflower oil
Boil the plantain for around 5 minutes in lightly salted water. Remove using a slatted spoon. Heat the oil in a large frying pan and add the plantain. Sprinkle with paprika and rock salt. Cook over a high heat until crispy and golden brown, turning regularly.
Black bean stew:
1 tin black beans
1 onion
4 garlic cloves – 2 chopped, 2 whole
1 green pepper
1tsp coriander
1 tsp cumin
1 tsp oregano
½ veg stock cube
½ chopped red chilli
Pinch of salt
Black pepper
1 tbsp balsamic vinegar
1 tbsp white wine
1 tsp brown sugar
1 tbsp tomato puree
It looks like loads of ingredients but literally just throw them all in together and cook for about 30 minutes! You could pick and choose which ingredients to keep or miss. Taste as you go along!
Coconutty prawns
450g frozen or fresh, peeled, jumbo prawns
1 medium onion, sliced
1 tbsp garlic and ginger paste
1 tbsp butter/olive oil
2 tsps ground coriander
1 tsp tumeric
1 tsp chilli powder
1/2 tsp salt
1/2 tsp black pepper
2 tbsps vinegar
2 tbsp tomato ketchup
1/2 - 1 tin of coconut milk (depends how creamy you want it!)
1/2 tin of chopped tomatoes.
Fry the onion and garlic paste in a pan with the butter/oil. Mix spices, vinegar and ketchup in a bowl. Add to the pan and cook for around 3 mins. Then add the coconut milk and tomatoes. Cook for around 10 minutes then add the prawns and cook for a further 3 minutes. Serve with brown rice.
Crispy plantain:
2 ripe plantain, peeled and sliced finely like a banana
1 tsp hot paprika
1 tsp rock salt
1 tbsp olive oil or sunflower oil
Boil the plantain for around 5 minutes in lightly salted water. Remove using a slatted spoon. Heat the oil in a large frying pan and add the plantain. Sprinkle with paprika and rock salt. Cook over a high heat until crispy and golden brown, turning regularly.
Black bean stew:
1 tin black beans
1 onion
4 garlic cloves – 2 chopped, 2 whole
1 green pepper
1tsp coriander
1 tsp cumin
1 tsp oregano
½ veg stock cube
½ chopped red chilli
Pinch of salt
Black pepper
1 tbsp balsamic vinegar
1 tbsp white wine
1 tsp brown sugar
1 tbsp tomato puree
It looks like loads of ingredients but literally just throw them all in together and cook for about 30 minutes! You could pick and choose which ingredients to keep or miss. Taste as you go along!
Coconutty prawns
450g frozen or fresh, peeled, jumbo prawns
1 medium onion, sliced
1 tbsp garlic and ginger paste
1 tbsp butter/olive oil
2 tsps ground coriander
1 tsp tumeric
1 tsp chilli powder
1/2 tsp salt
1/2 tsp black pepper
2 tbsps vinegar
2 tbsp tomato ketchup
1/2 - 1 tin of coconut milk (depends how creamy you want it!)
1/2 tin of chopped tomatoes.
Fry the onion and garlic paste in a pan with the butter/oil. Mix spices, vinegar and ketchup in a bowl. Add to the pan and cook for around 3 mins. Then add the coconut milk and tomatoes. Cook for around 10 minutes then add the prawns and cook for a further 3 minutes. Serve with brown rice.
Tuesday, 14 February 2012
Happy Valentine's Day
What's on the menu tonight? Caribbean/Cuban fusion. Which means black bean stew, coconutty prawns, rice and (slightly fried) plantain. Oh yes, and a couple of mojitos (nutritionist's drink of choice don't you know!)
I'll take a photo and let you know how I get on with my experiment.
I'll take a photo and let you know how I get on with my experiment.
Sunday, 30 October 2011
Pick up a pumpkin
Want an economical, versatile and healthy food? Pick pumpkin! £1.50 makes you a pumpkin pie/souffle and delish roast pumpkin which you can have as a side, in a salad, or in risotto.
Low-carb pumpkin pie
Ingredients
400g pumpkin (about half a small pumpkin or use canned if you can find it - Whole Foods is a good bet)
60g xylitol or splenda
2 eggs
3 tbsp wholemeal flour
175ml skimmed or unsweetened soya milk
80ml single cream
2 tsp cinnamon
½ tsp nutmeg
½ tsp ground ginger
¼ tsp salt
How to do it
Pre-heat the oven to 200ºC. Add all of the ingredients to a blender or food processor and mix until smooth.
Pour the mixture into a lightly greased shallow pie tin or dish and put in the oven. Immediately
turn the oven down to 180ºC. Bake at this temperature for 40-50 minutes or until set in
the middle. Serve with a sprinkling of flaked almonds and yogurt, creme fraiche or single cream.
Roast pumpkin
1/2 pumpkin, peeled and chopped into small chunks
Drizzle of olive oil and balsamic vinegar
1 tsp Dried herbs (sage, thyme, oregano)
Pinch rock salt
Put pumpkin in a large roasting dish and drizzle with the oil and balsamic vinegar, sprinkle with the herbs, salt and add a splash of water.
Roast in the oven at 180 degrees for about 30minutes until pumpkin is tender. Serve!
Low-carb pumpkin pie
Ingredients
400g pumpkin (about half a small pumpkin or use canned if you can find it - Whole Foods is a good bet)
60g xylitol or splenda
2 eggs
3 tbsp wholemeal flour
175ml skimmed or unsweetened soya milk
80ml single cream
2 tsp cinnamon
½ tsp nutmeg
½ tsp ground ginger
¼ tsp salt
How to do it
Pre-heat the oven to 200ºC. Add all of the ingredients to a blender or food processor and mix until smooth.
Pour the mixture into a lightly greased shallow pie tin or dish and put in the oven. Immediately
turn the oven down to 180ºC. Bake at this temperature for 40-50 minutes or until set in
the middle. Serve with a sprinkling of flaked almonds and yogurt, creme fraiche or single cream.
Roast pumpkin
1/2 pumpkin, peeled and chopped into small chunks
Drizzle of olive oil and balsamic vinegar
1 tsp Dried herbs (sage, thyme, oregano)
Pinch rock salt
Put pumpkin in a large roasting dish and drizzle with the oil and balsamic vinegar, sprinkle with the herbs, salt and add a splash of water.
Wednesday, 28 September 2011
Thai curry in less than 20 minutes!
I hate getting home from a long day and slaving for hours preparing dinner - I end up eating more when I'm cooking than the actual meal! This thai curry honestly took me less than 20 minutes and tasted brill. It was enough for me to save for my lunch tomorrow too (and with a little taste for Mum).
Ingredients:
1 large sweet potato, sliced
Handful of king prawns
1 red onion, chopped
1 garlic clove, chopped
Any veg you have in fridge or cupboards (I used Spinach and mushrooms)
2 tbsp thai green curry paste
A splash of milk
A splash of boiling water
Grated coconut or 1/2 can coconut milk
How do I do it?
Microwave the sweet potato for 5 minutes until tender. Shallow fry the onion and garlic in a little olive oil, then add the curry paste. Add the sweet potato, prawns, veg,coconut, milk and water and cook for a few minutes. Serve! Easy as pie.
Ingredients:
1 large sweet potato, sliced
Handful of king prawns
1 red onion, chopped
1 garlic clove, chopped
Any veg you have in fridge or cupboards (I used Spinach and mushrooms)
2 tbsp thai green curry paste
A splash of milk
A splash of boiling water
Grated coconut or 1/2 can coconut milk
How do I do it?
Microwave the sweet potato for 5 minutes until tender. Shallow fry the onion and garlic in a little olive oil, then add the curry paste. Add the sweet potato, prawns, veg,coconut, milk and water and cook for a few minutes. Serve! Easy as pie.
Tuesday, 20 September 2011
Ruthy's butterynutty squash soup
Ingredients:
1 butternut squash
1 leek, sliced
1 rasher streaky bacon, chopped
2 tbsp olive oil
1 litre reduced salt bouillon (veggie stock)
Dried herbs (rosemary or thyme)
2 bay leaves
1/2 tsp chilli powder (optional)
Black pepper
Cut the squash into large chunks (no need to peel) and place in a deep casserole dish. Add the bacon pieces, leeks and herbs and drizzle with the oil. Add a splash of boiling water and roast in the oven at 180C for around 30 minutes. After 30 minutes remove from oven and place on the hob. Add the stock, chilli powder and black pepper and cook over a medium heat for about 15 minutes, until squash is squishy!
Blend until smooth and serve with a poached egg, or a dollop of creme fraiche. Yum.
1 butternut squash
1 leek, sliced
1 rasher streaky bacon, chopped
2 tbsp olive oil
1 litre reduced salt bouillon (veggie stock)
Dried herbs (rosemary or thyme)
2 bay leaves
1/2 tsp chilli powder (optional)
Black pepper
Cut the squash into large chunks (no need to peel) and place in a deep casserole dish. Add the bacon pieces, leeks and herbs and drizzle with the oil. Add a splash of boiling water and roast in the oven at 180C for around 30 minutes. After 30 minutes remove from oven and place on the hob. Add the stock, chilli powder and black pepper and cook over a medium heat for about 15 minutes, until squash is squishy!
Blend until smooth and serve with a poached egg, or a dollop of creme fraiche. Yum.
Thursday, 15 September 2011
Comfort foods
I've just read a really good article on comfort foods and with autumn coming in thought I'd share some of my fave (healthier) comfort foods:
1. Scrambled eggs on toast - my back up dinner for when there's nothing in the cupboards (usually about 3 times a week!) Quick, healthy, low GI and minimal washing up - perfect.
2. Soups - leek and sweet potato, tomato and basil, pumpkin... make a huge batch, freeze and have for lunch or dinner when you need warming up. Top tip - add a little coconut milk to pumpkin, veg stock and curry powder and spices for a creamy spicy option.
3. Porridge - nothing beats it on a cold morning. If you can't stomach hot food in the morning, make a yummy cold alternative my mixing oats, berries or grated apple, soya milk and cinnamon.
4. Curry curry curry - again a back up for when I think I have nothing in but then find I have spices, curry powder, veg stock and some slightly withered looking veg. Tinned tomatoes are also a great addition, as are lentils, chickpeas or any frozen veg. Serve with brown rice for your carb cravings (only 170 calories per serving!)
5. Desserts in the winter tend to be heavier and you probably think of pies, crumbles and puddings. This yummy apple crumble gives you the comfort without the calories - try it!
Ingredients:
4 large Granny Smith apples, peeled,cored and sliced
2 teaspoons of cinnamon
1 tablespoon of lemon juice
3 tablespoons of apple juice
For the topping
35g rolled oats
35g wholemeal flour
2 tablespoons of olive oil
1 tablespoon of honey
Rind of half a lemon, grated
1. Scrambled eggs on toast - my back up dinner for when there's nothing in the cupboards (usually about 3 times a week!) Quick, healthy, low GI and minimal washing up - perfect.
2. Soups - leek and sweet potato, tomato and basil, pumpkin... make a huge batch, freeze and have for lunch or dinner when you need warming up. Top tip - add a little coconut milk to pumpkin, veg stock and curry powder and spices for a creamy spicy option.
3. Porridge - nothing beats it on a cold morning. If you can't stomach hot food in the morning, make a yummy cold alternative my mixing oats, berries or grated apple, soya milk and cinnamon.
4. Curry curry curry - again a back up for when I think I have nothing in but then find I have spices, curry powder, veg stock and some slightly withered looking veg. Tinned tomatoes are also a great addition, as are lentils, chickpeas or any frozen veg. Serve with brown rice for your carb cravings (only 170 calories per serving!)
5. Desserts in the winter tend to be heavier and you probably think of pies, crumbles and puddings. This yummy apple crumble gives you the comfort without the calories - try it!
Ingredients:
4 large Granny Smith apples, peeled,cored and sliced
2 teaspoons of cinnamon
1 tablespoon of lemon juice
3 tablespoons of apple juice
For the topping
35g rolled oats
35g wholemeal flour
2 tablespoons of olive oil
1 tablespoon of honey
Rind of half a lemon, grated
Place the sliced apple and cinnamon in a saucepan and cover with the lemon and apple juice. Cook on a low heat for ten minutes, until just soft. Mix the oats and flour with the olive oil, honey and lemon rind in a bowl. Transfer the apple to a baking dish and top with the oat mixture. Bake at 180C for 20 minutes until topping is golden brown.
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