COD AND CHICKPEA SALALD

Although it’s winter time I still enjoy a tasty salad. Particularly when I’m feeling homesick and when it’s close to Christmas I really enjoy this Portuguese inspired cod salad recipe (cod is eaten traditionally at Christmas in Portugal).

It’s a very simple and easy recipe, it only requires cooking a cod fillet and chopping. The best part is that it includes one my favourite herbs – coriander.

INGREDIENTS

Salad:

1 Cod fillet

1 tin chickpeas

~30g French beans (I used frozen)

½ red onion

3 tomtoes

¼ cucumber

Coriander

Dressing:

½ lemon juiced

1 teaspoon olive oil

Sprinkle black pepper

*You could also add 1 boiled egg to the salad.

METHOD

1. Boil the cod fillet for approx 10min. After 5 min add the French beans.

2. Chop the cucumber, tomatoes, onion and coriander and mix.

3. Allow the fish and beans to cool. Whilst they are cooling mixt tra dressing.

4. Flake the fish and add along with the French beans to the rest of the ingredients.

5. Add the dressing and mix.

6. Serve and enjoy :)

Two tasty and healthy lunch servings prepared in under 15 minutes!

BRILLIANT BANANA BREAD

The first time I made this recipe was for a charity event at work and I have to say all 20 slices disappeared in minutes!

Although the end product of this recipe looks like a loaf of bread (if you use a loaf shaped baking tray), the texture is more cake-like as it’s sweet and moist. Nevertheless it is scrumptious and the way I have adapted this recipe has made it much healthier than traditional recipes.

To make this healthier I substituted the butter for low fat natural yoghurt and reduced the quantity of sugar, as I feel the bananas add their natural sweetness. Although I used 50g brown sugar, you could eliminate completely. I have tried both with and without sugar, and the end result is just as delicious without sugar. If you wanted to increase the protein content you could substitute the yoghurt for Greek yoghurt, quark or fromage frais.

The best part about this recipe (apart from being extremely scrumptious!) is that a slice ~30g will only set you back ~50kcal!

	Kcal	Carbs (g)	Protein (g)	Fat (g)
30g	51.8	8.8	2.6	0.9
100g	172.7	29.3	8.6	3

 *Nutritional value including 50g of sugar.

INGREDIENTS

200g flour

180g low fat natural yoghurt

50 g sugar (optional)*

2 bananas

2 eggs

2 tsp of cinnamon

2 teaspoon baking powder

1 teaspoon of nutmeg

1teaspoon vanilla flavouring

1 teaspoon desiccated coconut

METHOD

1. Mash the bananas (I used a potato masher but you could use a fork). I prefer mashing rather than blending so you end up with small banana pieces.

2. Mix the yoghurt, eggs, sugar and vanilla flavour with the mashed bananas.

3. Mix the dry ingredients (flour, cinnamon, nutmeg and baking powder).

4. Combine the dry mixture with the wet mixture.

5. Pour into a cake baking tray (I used a rectangular silicone mould).

6. Sprinkle over the desiccated coconut.

7. Bake in the oven for approximately 45mins at 150C.

8. Remove from the oven and leave to cool (it is cooked when you insert a skewer or knife and it stays clean, i.e. no mixture stuck to the blade).

I left mine to cool for 5 mins before removing from the mould. After removing it leave to cool on a wire wrack.

*The banana bread can be served warm or cold, on its own or accompanied with a tablespoon of yoghurt and/or slices of banana or other fruit.

**You could also add walnuts into the mixture before baking and/or other dried fruit/nuts – even some berries. You could also sprinkle flaked almonds on top instead of coconut. Please note if you add dried fruit such as nuts this will alter the nutritional value and increase the Kcal and fat content.

Tip: Have as a mid afternoon snack, as a pre workout snack or as desert.  This recipe can also be frozen – once you have sliced the loaf wrap them individually in cling film, you then defrost as and when needed for a healthy snack or for future dessert.

*Bon Appetite* :)

10 REASONS TO GO (OR START) SWIMMING

After reading these next to bullet points I’ll be surprised if you aren't temped to jump into a pool there and then!

1.    Heart Helper

Swimming provides cardiovascular conditioning, provided you practice consistently and with good technique. While other forms of exercise may be more effective at elite levels (such as running or cycling); incorporating swimming into your exercise routine and pushing yourself, will definitely result in overall improved fitness.

2.    Balance Your Build

Swimming helps build longer leaner muscles which complement the shorter denser muscles that develop from weight training. These "swimmer's muscles" also help boost metabolism to keep calories burning longer and flexibility.

3.    Cross-training

Swimming not only boosts cardiovascular capacity while increasing muscle strength, but it also gives your body a break from higher-impact activities.

4.    Increased Flexibility

A heated pool relaxes muscles, increasing flexibility and enabling important stretching. Also, after intense lactic-acid-building endurance workouts (running, cycling, weights), an easy swim helps flush out toxins preventing muscle tightness and soreness the following day. Flexibility is essential to protect your muscles from injury.

5.    Strengthen Your Core

Swimming helps develop core body strength because it utilizes all the body's muscles simultaneously. Although 70 percent of a swimmer's effort comes from the upper body, kickboard and fin workouts can provide an excellent leg workout.

6.    Endurance

With swimming you can sustain the activity longer in comparison to other activities. With the right technique, you can exercise for longer periods of time compared than if you were running and, as a result, more calories are burned.

7.    Weight Loss

Like with any form of exercise, if you burn more calories compared to those ingested you will loose weight; however the important thing to consider with swimming is the fact that if you practise frequently it will help muscle tome and cardiovascular and overall fitness. Keep in mind though, as with any form of exercise, the more you push and challenge yourself the better results you will achieve.

8.    Not affected by weather

The great thing about swimming is it can be done in any weather, wheter it be freezing and snowing or 40C! Throughout the winter months swimming is a great way to exercise as you can’t use the ‘it’s too cold’ excuse because indoor pools are always heated, as are the changing rooms. During the summer months you can’t use the ‘it’s too hot to exercise’ excuse because indoor pools temperatures are adjusted; plus there are some clubs which do outdoor swimming.

9.    Not expensive

To go swimming all you need is a swim, a pair of goggles (I would definitely recommend you use them) and a swimming hat. Of course there are quite expensive items but there are also cheaper versions and just as good quality. If you decide to go swimming frequently it will make more sense if you tae out membership at your local leisure centre; most leisure centres are very reasonably prices and offer family deals and reduced fees for local residents.

10.  Escape route

I find swimming an excellent escape route. When you’re swimming you can’t talk or be talked to, there is also no way you can have any technology present such as your mobile phone, laptop or ipod. I personally think this is great, you can completely switch off from the ‘outside world’ and concentrate purely on your workout.

Whatever your reason, or whatever the excuse of a friend or partner, that swimming has not been incorporated into your consistent fitness routine, hopefully the list above has shown you how this sport can add to your quality of life.

Consider making a positive change and research the swimming opportunities in your community today!

Swimming is a fun, rigorous, and effective fitness workout – so join you’re local centre NOW!

CAULIFLOWER AND QUINOA BURGERS

Cauliflower is a cruciferous vegetable (same family as cabbage, kale and broccoli); it’s an excellent source of vitamin C, vitamin K, and folate. It is also a good source of vitamin B5, potassium, dietary fibre, iron and other B vitamins. The nutrients cauliflower provides support three body systems that are closely connected to cancer prevention; these three systems are) the body's detox system, its antioxidant system, and its inflammatory/anti-inflammatory system. 

If you want to receive Cauliflower’s fantastic health benefits you should eat it on a regular basis around 2-3 times per week, and make the serving size at least 1-1/2 cups.

Cauliflower is great to eat boiled, steamed, sautéed, in soups and in these scrumptious burgers!

INGREDIENTS

~100g cauliflower

40g quinoa

20g feta cheese

2 spring onions

1 egg*

Juice & zest of ½ lemon

METHOD

Cook the quinoa as per packet instructions.

Chop the cauliflower in the food processor until it resembles couscous texture

Chop the spring onion

Beat the egg

Once the quinoa is cooked mix it with the cauliflower, spring onion, egg and crumbled feta cheese.

Mould the mixture into burgers

Place on a baking tray and place in the oven at 180C for approximately 20 mins (or until golden).

Serve and enjoy J

**You can accompany these with salad or veg. I chose boiled broccoli and curly kale.

 

Process the cauliflower util it resembles couscous.

Mix all the ingredients.

Mould the final mixture into burgers.

Serve and enjoy!

*Bon Appetite* :)

STUFFED BUTTERNUT SQUASH

Another easy, healthy and tasty butternut squash recipe!

To review the benefits of including butternut squash into your diet read my previous post The Wonders of Butternut Squash.

No excuses, get cooking and make this delicious recipe and have on it’s own or as am accompaniment.

INGREDIENTS

1 butternut squash

100g spinach (I used frozen)

40g brown/ basmati rice*

20g feta cheese

*I use brown or basmati rice because they are classified as low GI (Glycaemic Index) which means they are slowly absorbed, leaving you satisfied for longer.

METHOD

1. Slice the butternut squash down the middle and scoop out the seeds.
2. Place the squash in a baking tray and the seeds on a separate tray.
3. Place the squash in the oven at 180C for 30 mins (place the seeds on the bottom shelf).
4. Cook 40g of brown rice (see instructions on the packet).
5. Once the squash is cooked scoop out the middle, chop and mix it with the spinach and feta cheese (crumble the feta cheese).
6. Place the mixture into the squash cases.
7. Place back in the oven for approximately 15mins
8. Remove from the oven, sprinkle over the seeds, serve and enjoy.

*This mixture will make more than enough to stuff the 2 squash halves. You can freeze the leftover mixture or use it to stuff pepper, have it as an accompaniment to meat/fish or eat just on it’s own.

*Bon Appetite* :)

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* :)