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    • Gazpacho soup

      Posted on 19th April 2021

       

       

      Enjoy a smaller bowl for a starter or a larger bowl with grilled salmon and a slice of sourdough bread as a main dish.

      Ingredients: (serves 3 as a main course)

       

      3 salmon steaks – buy cooked or grill to serve

      3 large tomatoes

      1 red or orange pepper

      ½ cucumber (approx. 4 inches), roughly chopped

      ½ a red onion, roughly chopped

      1 large clove garlic

      Tabasco (to taste)

      2 tbsp red wine or sherry vinegar

      2 tbsp olive oil

      Small handful fresh basil leaves

      Water to adjust consistency

      Seasoning

      Sourdough bread

       

      Method:

      1. Cut tomatoes and scoop out the inside, then chop roughly.
      2. Put aside little bit of chopped tomato, onion, cucumber and basil to garnish.
      3. Blend the tomatoes, cucumber, garlic, pepper, onion and a little of the basil until smooth.
      4. Add the tabasco, seasoning, vinegar and olive and mix by hand.
      5. Chill for 30-60 minutes.
      6. Serve the chilled gazpacho with the freshly grilled or chilled salmon and a slice of lightly toasted sourdough bread.
      7. Enjoy!

      Feta Omelette

      Posted on

       

      Ingredients (serves 4)

      • 8 eggs
      • 2 teaspoons olive oil
      • 1 red onion, finely sliced
      • 2 cloves garlic, crushed
      • 16 cherry tomatoes, chopped in half
      • 1 pepper, chopped
      • small handful pitted black olives
      • 100g feta cheese
      • Wholemeal pitta bread

      Method

      1. Turn on the grill to heat up at a medium heat.
      2. Whisk the eggs in a large bowl.
      3. Heat the oil in a frying pan, then lightly fry the onion and garlic for a few minutes until the onion becomes transparent.
      4. Add the tomatoes and olives and cook for 1-2 mins until the tomatoes begin to soften.
      5. Turn the heat down to medium and pour in the eggs.
      6. Cook the eggs in the pan, stirring them gently as they begin to set.
      7. Scatter over the feta, then place the pan under the grill for 5 mins or until omelette is ready.
      8. Serve with a wholemeal pitta bread.
      9. Enjoy!

      Banana Frozen Yogurt

      Posted on

       

      Ingredients

      4 very ripe bananas

      100g Greek yogurt (which contains 10% protein compared to plain yogurt – 3-5% protein)

       

      Method

      1. Peel and chop the bananas into rough chunks or slices. Place in a freezer-proof container (or freezer bag) and freeze for at least 8 hrs or overnight.
      2. When completely solid, put in a food processor with the Greek yogurt and blitz on a high speed for 1-2 mins. When ready, the mixture should be creamy and almost mousse-like. 

      Serve immediately as a soft-serve ice cream. Or, for a firmer texture, transfer to an ice-cream machine OR a freezer-proof container, cover and return to the freezer for at least 1-2 hrs to create a more scoopable ice cream.

      Spiced Squash and Grains Bowl

      Posted on 14th April 2021

       

      2 portions

      Ingredients

       

      2 tsp olive oil

      1 small onion, finely sliced

      1 tsp cumin seeds

      1 tsp smoked sweet paprika

      ½ tsp cinnamon

      200g squash, peeled and cut into small bite-size pieces

      ½ of a small cauliflower, roughly chopped

      1 packet of mixed grains

      300ml vegetable stock, made with a stock cube

      200g young spinach

      Fresh mint, roughly chopped

      100g low-fat Greek-style cheese, crumbled

      Sriracha hot sauce, to serve (optional)

       

      Method

      1. Heat the oil in a frying pan over a medium heat. Fry the onion with the cumin seeds, smoked sweet paprika and cinnamon for 4-5 minutes, until starting to soften. 
      2. Put the squash, cauliflower and spiced onions in a saucepan. Add the stock, cover and simmer for 20-30 minutes until the vegetables are soft and the stock has been absorbed. Keep an eye on the pot and add more water if necessary.
      3. Stir through the grains and the chopped mint.
      4. Wilt the spinach by placing in a colander in the sink and pouring over boiled water from the kettle. Add to the saucepan with the vegetable and grains.
      5. Put the grains and veggies into bowl and sprinkle with crumbled cheese and a squeeze of sriracha to serve, if using. 
      6. Enjoy!

       

      Beetroot and Lentil Salad

      Posted on

       

       

      2 portions

      Ingredients

       

      160g cooked beetroot, cut into quarters

      2 tsp balsamic vinegar, plus extra to finish

      160g tender stem broccoli

      2 bags rocket leaves

      80g low fat goats cheese

      150g cooked Puy lentils

      40g walnuts

      2 small wholemeal bread rolls

       

      Method

       

      1. Preheat the oven to 180ºc. Line a baking tray with parchment and scatter the beetroot chunks on it. Drizzle with the balsamic vinegar and place in the oven for 15-20 minutes.
      2. Boil the broccoli on a low heat.
      3. Scatter the walnuts on a separate pan and toast on a low heat before roughly chopping.
      4. Heat the Puy lentils in the microwave or in another pan.
      5. Place the rocket leaves on a plate followed by the Puy lentils, beetroot, broccoli, goats cheese chunks, and then the toasted walnuts.
      6. Finish with a drizzle of balsamic vinegar and a wholemeal roll.
      7. Enjoy!

      Chicken and avocado wrap

      Posted on 13th April 2021

       

      Chicken and avocado wrap

       

      1 portion

      Ingredients 

       

      1 cooked roast chicken breast fillets, skin discarded, meat shredded

      Handful of iceberg lettuce, shredded

      1 tomato, chopped or sliced

      1 gherkin, finely chopped (could use cucumber)

      1 tsp low fat mayonnaise

      1 tsp soured cream or low-fat crème fraiche

      1 tsp olive oil

      ¼ lemon, juiced

      ¼ avocado, peeled, destoned and cut into strips

      1 large wholemeal tortilla wrap

       

      Method

       

      1. Toss the chicken with the lettuce, gherkins, tomatoes, mayonnaise, soured cream, olive oil and lemon juice.
      2. Mix in the avocado.
      3. Spread the mixture on the side of the tortillas.
      4. Roll up the wrap, cut in half and secure with a cocktail stick.
      5. Enjoy!

       

       

       

      Warm Spring greens pasta salad

      Posted on
       
       
       

      Warm Spring greens pasta salad

      2 portions

      Ingredients

       

      100g young broad beans (use frozen if you can’t get fresh)

      100g pack asparagus tips

      100g peas (use frozen if you can’t get fresh)

      130g spaghetti or tagliatelle

      1 leek, trimmed and sliced

      2 tsp olive oil, plus extra to serve

      2 tsp butter

      100ml low fat fromage frais or creme fraiche

      Large handful fresh chopped herbs (e.g., mint, parsley and chives)

      Parmesan (or vegetarian alternative), shaved, to serve

       

      Method

       

      1. Bring a pan of water to the boil and put a steamer (or colander) over the water. Steam the beans, asparagus and peas until just tender, then set aside.
      2. Boil the pasta following pack instructions.
      3. Meanwhile, fry the leeks gently in the oil and butter for 5 mins or until soft. Add the fromage frais to the leeks and very gently warm through, stirring constantly to ensure it doesn’t split. Add the herbs and steamed vegetables with a splash of pasta water to loosen.
      4. Drain the pasta and stir into the sauce. Then serve scattered with the cheese and drizzled with a little extra olive oil.
      5. Enjoy!

       

      Balsamic salmon with roasted asparagus

      Posted on

       

      Balsamic salmon with roasted asparagus

       

      2 portions

      Ingredients

       

      180g new potatoes, halved if large

      2 tbsp olive oil

      12 asparagus spears, trimmed and halved

      2 handfuls cherry tomatoes

      1 tbsp balsamic vinegar

      2 salmon fillets

      Large handful basil leaves

       

      Method

       

      1. Heat oven to 220C/fan 200C.
      2. Tip the potatoes and 1 tbsp of olive oil into an ovenproof dish, then roast the potatoes for 20 mins until starting to brown.
      3. Toss the asparagus in with the potatoes, then return to the oven for 15 mins.
      4. Throw in the cherry tomatoes and vinegar and nestle the salmon amongst the vegetables. Drizzle with the remaining oil and return to the oven for a final 10-15 mins until the salmon is cooked.
      5. Scatter over the basil leaves and serve everything scooped straight from the dish.
      6. Enjoy!

       

      Prawn and Cod Fishcakes

      Posted on 6th April 2021

       

      Serves 4 

       

      Ingredients

      260g frozen cod fillets, defrosted and patted dry with kitchen paper

      360g ready-made mashed potato

      100g spring onions, trimmed and chopped

      4 tbsp plain flour

      200g frozen, cooked peeled prawns, defrosted, drained and roughly chopped

      4 tbsp tartare sauce

      1 egg, beaten

      90g fine breadcrumbs

      2 tbsp sunflower oil

      Bag of salad leaves

      4 tomatoes

      ½ cucumber

      Capers, optional

       

      Method

      1. Put the cod fillets in a pan and cover with water. Bring to a simmer and cook for 3 minutes until the fish is opaque. Drain and flake with a fork.
      2. Put the mashed potato in a large bowl and mix in the flaked cod, half the spring onions, 1 tbsp flour, the chopped prawns and half the tartare sauce. Shape into 8 even-sized fishcakes.
      3. Put the remaining flour, egg and breadcrumbs in 3 separate dishes. Lightly dust each fishcake with flour, then dip into the beaten egg and coat in breadcrumbs.
      4. Heat the oil in a large frying pan and fry the fishcakes for 5 minutes, turning once, until
      5. Mix the remaining spring onions with the salad, tomatoes and cucumbers and capers if using.

      Serve the salad with the fishcakes and the remaining tartare sauce.

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