BUTTERNUT SQUASH, ADZUKI BEAN AND ROCKET SALAD

Long day at work? Don’t fancy cooking? Well instead of reaching for convenient food make this healthy, delicious, low fat “fast food” salad. Prep and cooking time combined take less than 30 mins!

Adzuki beans are high in soluble fibre (essential for healthy bowel movements), and rich in many different vitamins and minerals, including potassium, niacin, thiamine, riboflavin and several other members of the vitamin B family. They’re also a fantastic source of magnesium, zinc, iron, copper and manganese. They are a also high source of protein and low in fat. You can buy dry adzuki beans and soak them over night; however for time purposes I but them in canned in water (available at most large supermarkets).

To review the properties of butternut squash see my previous post The Wonders of Butternut Squash.

For this recipe I leave the skin on the butternut squash, as once it’s roasted the skin goes nice and soft. I also roast the seeds along with the squash and then sprinkle them over the salad.

INGREDIENTS

1 can adzuki beans

~250g butternut squash

~100g rocket leaves

2 tbsp rosemary

1 tsp olive oil

METHOD

1. Dice the butternut squash into cubes, drizzle over the olive oil and rosemary and mix.
2. Place in a roasting dish and roast in the oven at 180C for approximately 20 mins.
3. Whilst the squash is roasting rinse the adzuki beans and mix in a bowl with the rocket.
4. Once the squash has roasted mix with the beans and rocket.
5. Serve, srinkle with the roasted seeds and enjoy J

*If you don’t like mixing warm and cold ingredients leave the butternut squash to cool before adding to the other ingredients.

**You could also accompany this salad with some warm wholemeal rustic bread.

*Bon Appetitie* J

BUTTERNUTSQUASH AND GINGER SOUP

What better way to end a long rainy day with a piping hot, tasty and zingy soup?!

This recipe uses five ingredients: Butternut squash, swede, ginger, rosemary and water. I absolutely love ginger and think its flavour really complements butternut squash, as does rosemary. Other reasons for adding ginger as a frequent ingredient are its anti-oxidant and anti-inflammatory effects as well as its gastrointestinal effects (alleviating gastrointestinal distress).

To review the great properties of butternut squash and why it should be a frequent part of your diet read my previous post The Wonders of Butternut Squash. When I use butternut squash in soup I usually peel it and use the skin to make ‘crisps’ and serve them as an accompaniment.

INGREDIENTS:

750ml boiling water*

~250g butternut squash

~150g swede**

1 onion

2 cloves of garlic

1 tbsp ginger

Rosemary (fresh or dry)

Pepper

* When I make soups for time purposes I don’t always make my own soup stock, so instead of using shop bought ones which are packed with salt I just use water and add extra herbs.

** Swede and courgette are great alternative thickening ingredients to potatoes as they are much lower in calories.

METHOD

1. Peel the onion, garlic, ginger butternut squash and swede.
2. Finely chop the garlic, ginger and onions and slice the butternut squash and swede into cubes.
3. Add the onion, garlic and ginger to a pan with 1tsp of olive oil and 1tsp of water and sweat until the onion starts to become translucent.
4. Add the butternut squash, swede, rosemary and pepper and stir.
5. Add the water and leave to simmer for approximately 20mins.
6. Whilst the soup is simmering coast the butternut squash skin with1/2 tsp of olive oil and rosemary.
7. Place on a baking tray along with the butternut squash seeds and roast at 180C for approximately 20 mins.
8. Once cooked, blend the soup into a smooth consistency.
9. Serve with the seeds sprinkled on top and accompanied by the butternut squash crisps.

Tip: as this recipe uses swede instead of potato you could always accompany it with some fresh wholemeal bread.

*Bon appetite* J

THE WONDERS OF BUTTERNUT SQUASH

So unfortunately it seems the summer has come to an end and the long summer evenings are turning into wet early winter nights. With the great variety of winter vegetables coming into season why not spend your evenings (after exercising) cooking yummy and healthy soups and stews. One of my favourite winter vegetables is butternut squash.

Butternut squash belongs to the Cucurbitaceae family of field pumpkins and is technically classified as a fruit because it has seeds. It has a sweet nutty flavour and has a dense orange flesh, making it ideal to use in numerous recipes.

Read these ‘butternut squash facts’ which I’m certain will you make you run out and stock up on this wonder winter addition:

• Low in calories (~45Kcal per 100g)
• Low in fat
• Packed with antioxidants
• Great sure of vitamins (particularly Vitamin A)
• Source of natural poly-phenolic flavonoid compounds like alpha and beta carotenes, cryptoxanthin-ß, and lutein. These compounds convert to vitamin A inside the body and deliver same the protective functions of vitamin A on the body
• Rich in B-complex vitamins such as folates, riboflavin, niacin, vitamin B-6 (pyridoxine), thiamin, and pantothenic acid
• Great source of iron, zinc, copper, calcium, potassium, and phosphorus
• Source of in dietary fibre
• The seeds are a good source of dietary fiber and mono-unsaturated fatty acids that benefit for heart health -supports cardiovascular health
• Research suggests anti-inflammatory and heart protecting properties and blood sugar regulation
• Extremely versatile and can be steamed, baked, sautéed, mashed, roasted and used in soups, baking, stews, smoothis, sauces.

Another great aspect is that the whole fruit can be used! The seeds can be eaten either raw or roasted and sprinkled over soups and/ or salads; the skin once cooked becomes really soft and completely edible. If you don’t want to leave the skin on you can remove it, drizzle with a little olive oil and sprinkle in rosemary and have as ‘crisps’.

 After reading all this it’s time to stock up on this winter wonder and get creative! To help you get creative I’ll be posting several butternut squash recipes over the next few weeks.

*Watch this space* :)

Jazzed up healthy Tortilla Española (Spanish Omelette)

I love this recipe because it’s nutritious, easy and quick to prepare on limited time and it’s equally as yummy as next day’s lunch.

This dish can serve 2-4 people, depending on how many eggs or potatoes you use (and how big your appetite is!) and you can easily bulk it out with more vegetables of your choice. The recipe below served 2 people plus 2 lunch servings for the next day – you can reheat it in just a couple of minutes or it is equally as yummy cold!

There is no standard Tortilla recipe, there are lots of variations however the most common is probably the one made with eggs, potatoes and onion. When I make tortilla as well as eggs, potatoes and onion I usually add spinach and peppers. Another alteration I make which is different from the traditional recipe is instead of frying the potatoes in olive oil I boil them in water. There are many accompaniments you can use with the tortilla, anything from salad to boiled vegetables. This time I chose a purple cabbage salad.

A traditional tortilla ingredient in Spain is chouriço (chorizo). If you chose to add this only use a small amount as it is high in saturated fat and salt. Chorizo has a strong flavour so you will find you only need a small amount. 

INGREDIENTS

2 eggs

1 medium potato

1 medium onion

1 cup of frozen spinach

1 pepper (I used green)

¼ cup of milk

METHOD

1. Cut the potato into small thin slices and boil (approximately 10 mins).
2. Whilst the potatoes are boiling sweat the onion, spinach and pepper in a pan.
3. Beat the eggs and add a splash of milk; season with pepper.
4. Mix the potatoes, onion, peppers and spinach into the egg mixture.
5. Pre-heat a frying pan on the hob (if you have a good non-stick one you may not need any oil; if it isn’t a great non-stick pan wipe on some olive oil to prevent any sticking).
6. Pour the mixture into the frying pan.
7. Cook for approximately 7 mins then turn onto the other side for approximately 3 mins.
8. Whilst the tortilla is cooking cut up the salad ingredients and mix with the dressing.
9. Serve and enjoy J

Tip: To turn the omelette over place a plate face down on top of the pay and secure with one hand, with the other hand holding the frying pan handle turn over. The omelette should transfer onto the plate. Slide the omelette from the plate back into the frying pan. If you don’t want to do this you can always place the frying pan in the oven or under grill for few minutes.

*Bon Appetite* :)

PORTUGUESE FISH RICE (ARROZ DE PEIXE)

Portuguese cuisine has many Mediterranean* influences as well as former colonial influences noted in the wide variety of spices used (piri piri, black pepper, cinnamon and saffron), olive oil which is one of the bases of Portuguese cuisine both for cooking and flavouring meals, garlic which is also widely used as are herbs such as coriander and parsley.

Portugal also has a very well-developed fishing industry which is reflected in the abundance of fish and seafood based traditional dishes. Fish is consumed grilled, boiled, poached, fried, deep fried, roasted and stewed. One traditional stewed fish dish is fish rice. This dish combines traditional Mediterranean vegetables such as peppers and tomatoes, fish, wine, olive oil and coriander; the combination of these ingredients results in an amazingly flavoursome (and healthy!) dish. I have adapted my version slightly; instead of frying the onion and garlic in olive oil I use a mixture of oil and water to ‘sweat’ the onion and garlic. Although olive oil** is one of the healthiest fats due to it’s heart protecting benefits it is still a fat and therefore should be consumed in moderation.

* The principal aspects of the Mediterranean diet include a high consumption of olive oil, legumes, vegetables, fruit and unrefined cereals, moderate to high consumption of fish, moderate consumption of dairy products (mostly as cheese and yogurt), moderate wine consumption, and low consumption of meat and meat products. This results in a diet low in saturated fat and high in monosaturated fat and dietary fibre (essential for good intestinal function).

** Olive oil has a high level of monounsaturated fats, which studies suggest may be linked to a reduction in coronary heart disease risk. Studies also suggest that there is evidence that the antioxidants in olive oil may improve cholesterol regulation and LDL (‘bad cholesterol’) reduction and that it has other anti-inflammatory and blood pressure regulating effects.

This fish rice recipe really is delicious. The fish combined with coriander and the sweetness of the peppers is really amazing and whilst you are cooking your kitchen will be full of some amazing smells!

INGREDIENTS

2 white fish fillets (~100g)***
1 Onion
2 cloves of garlic 
1 green pepper

1 red pepper

2 tomatoes
coriander
½ tablespoon of olive oil

2 tbsp of water
2 tablespoons of white wine
80g brown rice (add more rice if you wish to feed more people)
2 ½ cups of water (~500ml)

*** Most traditional recipes use fresh fish fillets. I use frozen and the end result is just as good.

METHOD

1. Finely chop the garlic, onion, peppers and tomatoes.
2. Add the olive oil and water to a pan and sweat the onion and garlic.
3. Add the peppers, tomatoes, coriander and flaked fish fillets over a medium heat.
4. When the fish starts to whiten, add the white wine and simmer for 2 mins.
5. Add the rice and stir.
6. Add the 2 ½ cups of water and simmer (this will depend on what rice you are using and how long it takes to cook).
7. Serve and add a sprinkle of coriander for decoration.

You can have the fish rice on its own or you could accompany it with boiled broccoli or a tomato salad.

Tip: To make this dish even more flavoursome make your own fish stock and use it instead of plain water (I would avoid using stock cubes as these are extremely high in salt). You could also add some prawns.

If you fancy a stronger tomato flavour you could add a tin of chopped tomatoes (you would then reduce the amount of added water used to cook the rice).

*Bone Appetite* :)

HEALTHY OAT COOKIES

These cookies are great! They are based on oats fruit and nuts so are packed full of vitamins, antioxidants and healthy fats and there is no added fat or sugar. They are dead easy to make, can be enjoyed any time of the day and are great to have on the go as a quick snack. I sometimes make these on a Sunday and have one as a pre-workout snack during the week.

So instead of buying sugary high in fat cookies make your own healthy version J

INGREDIENTS

80g (~ 1 cup) Oats

½ cup mixed berries (I used frozen)

125ml milk (~1/2 cup) milk

1 tsp Cinnamon

½ tsp nutmeg

20g (~1 tbsp) chopped almonds

1 medium egg

1 tsp baking powder

METHOD

1. Pre-heat your oven to 180 C.
2. Mix the oats, almonds, nutmeg, cinnamon & berries in a bowl.
3. Beat the egg and milk and mix with the dry ingredients.
4. Mould into cookies and place on a baking tray (I made 4 larger cookies, you could make 6 or 8 smaller ones).
5. Bake for 25 – 30 min.
6. Allow to cool and enjoy!

These cookies are yummy on their own or accompanied with some natural yoghurt.

**Here are some suggestions of other add-ins:

1)     Fresh berries (instead of frozen), walnuts (instead of almonds)

2)     A handful of dark chocolate chips (dark chocolate has less fat and is higher in antioxidants)

3)     Dried cranberries/ raisins/ apricots and chopped pecans (instead of almonds)

4)     If you fancy something a bit sweeter try adding a teaspoon of honey

5)     Desiccated coconut.

If you have any other suggestions please let me know J

*Bon Appetite* J

DON’T SIT, GET FIT!

What is free, easy to take, makes you feel good and can reduce your risk of major illnesses?

EXERCISE!

I love this quote I found on the NHS website by Dr Nick Cavill a health promotion consultant “If exercise were a pill, it would be one of the most cost-effective drugs ever invented”. If we think about this the majority of us take all sorts of medication recommended by doctors, even “self-prescribed” medication (supplements, cold/flu/headache pills, etc) so why don’t we exercise?!

Whatever your age, there's strong scientific evidence that being physically active can help you lead a healthier and even happier life. There is significant research which demonstrates people who do regular activity have a lower risk of many chronic diseases, such as heart disease, type 2 diabetes, stroke and some cancers. Physical activity can also boost self-esteem, mood, sleep quality and energy, as well as reducing your risk of stress, depression and dementia, by boosting brain power (specifically the ability to carry out tasks that require attention, organization and planning).

The target for good health and to help with weight control is to do at least 30 minutes of 'moderate-intensity' activity on at least 5 days of the week. 'Moderate-intensity' means being active enough so that your breathing and heart rate is faster than normal and you're feeling warm. Aim to be breathless but not speechless - you should still be able to talk while exercising! If not, slow down, you may be overdoing it.

You don't have to do your 30 minutes all in one go either; two lots of 15 minutes, or even three lots of 10 minute bursts of activity may be just as effective as 30 minutes of continuous activity. If you are only just starting to exercise once you get a bit fitter gradually build this up to 60 minutes if you can. Aim to be as active as possible as often as you can; any amount of physical activity is better than none at all and if you're already active your health will benefit from doing more.

There are two types of exercise:

Cardiovascular (aerobic) exercise includes anything that works your heart and lungs, such as brisk walking, jogging, swimming and cycling.

Resistance (weight) training includes the use of weights and machines (or your own body weight) and is good for toning muscles and building up strength.

It's good to include both types for overall fitness, strength and health.

The most important thing when it comes to exercise is to do something that you ENJOY. I love exercising but please don’t ask me to run for an hour on the treadmill or lift weights in a gym looking at myself in the mirror!

Of course choosing the type of exercise also depends on what results you want to achieve; here I am just going to focus on ways to add or increase physical activity into your day to day lifestyle, I will not be focusing on specific exercise to achieve particular results.

Why not see if a friend wants to take up a new hobby or sport with you? If you have somebody else to go with then you are more likely to keep it up (and not let the other person down!). You could also involve the whole family; make a point of doing an outdoor activity every weekend.

There a range of things to do:

·         Join a local gym and take part in fitness classes. Most gyms offer a wide range of high intense cardio and lower intense (e.g. yoga) classes. Chose the right one for you and as well as great exercise you may well meet likeminded people.

·         Buy a pair of trainers and take up running; challenge yourself to do a target distance run (please be aware if you are inexperienced it is advisable to seek guidance off personal trainers/ qualified instructors).  If you are a little more experience there are great 5K, 10K, ½ marathon running plans and tips on the NHS website and the BUPA website.

·         Involve a friend and challenge each other to tennis and/or squash matches – a great way to work up a sweat, burn calories and build up some healthy competition.

·         Take up swimming – most Councils have a leisure centre with reduced fees for locals. Swimming is a great “all over” body workout and after why not reward yourself with a relaxing session in the Jacuzzi or sauna?

·         Take up dancing. Dancing is incredibly fun and is probably the form of exercise where we don’t actually realise we are exercising. There are numerous styles to choose from so why not try a few different classes and decide which one you prefer. It is also an activity which you can involve friends, your partner and your children in and it will also give you the opportunity to show off your new skills the next time you’re out.

·         Cycling is also a great sport (one of my favourites). You can go further than running and it’s a great family activity but also a great means of exploring new areas. Like anything you can make it as intense as you like.

If you struggle to fit in exercise into your daily routine every day, then you can make the following simple DAILY swaps to help increase your physical activity levels:

·         ALWAYS take the STAIRS and not the lift/elevator/escalator

·         Make a rule that if a car journey is going to be 5 minutes or less, to walk it

·         Park your car further away at work or at the shops or get off 1 or 2 bus stops early

·         During the weekend go for a walk in the park.

·         During your lunch hour try and not spend it all at your desk, get up and go for a walk.

·         If you’re meeting friends for a “coffee catch-up” change this into a “walking catch-up” – you’ll get the chit-chat benefits as well as exercise benefits.

·         Take up gardening; this actually burns more calories than you think and you’ll also benefit from being outdoors.

A common excuse for not exercising is lack of time. We are all creatures of habit and routine. When you take up exercise try and go at a similar time the same days of the week; after a while it will become part of your routine just like working 9 – 5, brushing your teeth, meeting our friends at the pub and you won’t be able to do without it J

30 minutes of exercise is only 2% or your day – no excuses!

So what are you going to do this weekend? You AREN'T going to sit you are going TO GET UP and EXERCISE and GET FIT.

TOMATO AND BASIL SALMON

This super healthy dish is not only yummy but only takes approximately 30 minutes to prepare, perfect for dinner after a busy day. The dish can be accompanied with almost anything, I chose sweet potato and butter nut squash wedges and boiled broccoli.

* Salmon is packed with essential nutrients, especially protein, omega-3 fatty acids, vitamins and minerals. Research shows that omega-3 fatty acids reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and our behavioural function. 

Need any more convincing? Thought not so get cracking and enjoy this scrumptious healthy deluxe fish and 'chips' J 

INGREDIENTS

½ Lemon

Handful of basil leaves

1 tomato

Salmon fillet

Broccoli

Sweet potato

Butter nut squash

Rosemary (dried or fresh)

METHOD

1. Slice the butter nut squash and sweet potato into wedges. Drizzle with 1 teaspoon of olive oil and rosemary (I used dried). Place in the oven at 180 C and bake for 30 minutes.
2. Whilst the wedges are cooking mix the lemon juice and basil leaves. This can be done two ways; either blend the lemon juice and the basil leaves into a paste using a food processor or roughly chop the basil and mix with the juice. Once this is done cover/ drizzle over the top of the salmon fillet.
3. Slice the tomato and place the slices on top of the salmon fillet
4. Place the fillet in the oven or under the grill for approximately 10 minutes (This will depend on the thickness of the fillet).
5. When you place the salmon in the oven bring the broccoli to the boil for 10 minutes.
6. Serve and enjoy your yummy healthy deluxe fish and chips J

*Bon Appetite* J