Category: Main meals

salmon2

Simple Salmon with Green Vegetable Broth

salmonThis recipe emerged when I arrived home hungry and opened the fridge to find a salmon fillet and a drawer full of green vegetables! It’s fast (10 minutes), it’s fresh and you’ll score 3 serves of veggies. Simple double up the quantities to serve 2.

This is a low carb dish, so if you’re coming back from the gym or a training session, or you want to make it more substantial, add in 50 grams of rice noodles when the vegetable stock starts simmering. The salmon is a great source of omega-3, which helps regulate inflammation in the body, and can even help with muscle soreness.

Ingredients

  • 1 salmon fillet
  • 2 tsp olive oil or butter (about 10 grams)
  • 1 leek, top and tail removed, thinly sliced
  • 2 giant handfuls of spinach
  • 2 big handfuls of kale, chopped (roll the kale into a ball and chop)
  • ~40 grams of frozen peas
  • 1 cup vegetable stock – around 300ml
  • 0.5 red chili, thinly sliced
  • handful of mint, thinly sliced and a few extra for serving
  • juice from quarter of a lemon
  • drizzle soy sauce (gluten free if necessary)
  • black pepper to taste
  • chilli oil and extra mint to serve

How to

  1. Heat your grill and place the salmon on a foil lined tray. Pop it under the grill and stick a timer on – it’ll take around 8-10 minutes maximum.
  2. Meanwhile, heat the olive oil or butter in a medium pan and sweat off the leek for a few minutes until it’s wilted.
  3. Add the vegetable stock, chilli, kale, lemon juice and soy sauce and bring to a simmer. Cook for around 2 minutes, then add in the peas and spinach – adding these last should help keep their colour. Cook for another 60 seconds the take off the heat and season with black pepper
  4. When the salmon is cooked through, pour the broth into a large bowl and place your salmon fillet on top. Serve with chilli oil and a little extra mint.

Nutrition info

Kcals: 368   Carbs:  8g    Protein: 31g    Fat: 22g

savoury_porridge2

Turmeric Spiked Savoury Porridge

savoury_porridge2Over the summer I visited 26 Grains in Covent Garden and tried a bowl of savoury porridge – though it seemed strange when the oats arrived with sautéed kale and an egg perched on top, it was delicious. And why wouldn’t it be?  We eat rice as a sweet or savoury dish, and in many cusines, pasta and other grains are used for both sweet and savoury means.

I’ve since started making savoury porridge at home and am sold on the sheer simplicity. It can be ready in under 15 minutes – less faff than rice, or even pasta, and it works as a blank canvas to add veggies, cheese, whatever takes your fancy. Plus if nothing else, it’s very cheap, and if you have oats in the cupboard and some leftover veg, you have a meal.

This recipe was inspired after reading news that a daily teaspoon of turmeric added to your food can positively influence genes linked to cancer and low mood.

The addition of black pepper or dietary fat with turmeric boosts the absorption of curcumin, the anti-inflammatory agent in the spice, so this recipe a great way to get maximum benefit, plus the gorgeous bright hue adds a brilliant colour.

Ingredients – serves one

  • 1-2 tsp coconut oil
  • 0.5 white onion, finely sliced
  • 1 fat garlic clove, grated
  • 1 thumb size piece of fresh ginger, peeled and grated
  • 1 large carrot, grated
  • 50 grams old fashioned (steel cut) porridge oats
  • 250ml / 1 cup vegetable stock (half a cube is enough) – a little extra water may be needed
  • 1 tsp powdered dried turmeric
  • salt and pepper to taste
  • 1 egg
  • handful chopped coriander

How to

  1. Heat the oil in a deep sided frying pan and then add the onion and garlic and fry for 1-2 minutes until starting to colour
  2. Add the grated ginger and carrot and cook for another couple of minutes until the carrot has wilted down
  3. Tip in the oats, turmeric and vegetable stock and stir. Bring to a simmer and cook for 10 minutes, stirring occasionally to stop it sticking. The oats will start to release their starch towards the end of the cooking time so the liquid becomes more like a sauce. You may need to add a little more water.
  4. A few minutes before the oats are almost done, bring a small pan of water to a simmer and add a pinch of salt to poach your egg. Stir the water with a spoon so it starts swirling and then break in your egg – leave to poach in the water for 3-4 minutes or until the white is set. If you prefer, you can fry the egg.
  5. Season the porridge with plenty of black pepper and a pinch of salt to taste. Spoon the porridge into a bowl and then top with the poached egg and a handful of coriander. A good sprinkle of Parmesan is also delicious.

 

Orange_watercress_2

Watercress, Orange and Pomegranate Salad

This is a very simple Nigel Slater inspired salad which I tried during a seaside break – perfect for summer.

The citrus flavours are deliciously sweet but tangy, and pair great with peppery watercress. Try with fish or chicken – or grilled halloumi and mushrooms for a vegetarian alternative.

Ingredients

  • 2 large oranges
  • 1 bag watercress (around 170 grams)
  • 1 pomegranate (can use 80-100g ready prepped seeds)
  • 50 grams pumpkin seeds
  • 1 tbsp extra virgin olive oil
  • sea salt and pepper
  • juice of 1 lemon

Method

  1. Wash and pat dry the watercress. Roughly break apart the big stems into manageable pieces with your hands and place in a large bowl.
  2. Slice the top and bottom from each orange, and then sit onto a chopping board. Using a sharp knife remove the peel by slicing from the top to bottom around the curve of the orange. Remove any white pith remaining so that you’re just left with the fruit. Cut into thin slices – about 6-8 for each orange – pour any juice from the board into the watercress bowl and set the orange slices to one side.
  3. Cut the pomegranate  in half. Fill a medium bowl with water – submerge the pomegranate under the water then break each half into pieces and remove the seeds with your hands. The water should help separate the pith from the seeds. Once the seeds are out, drain the bowl and remove any pith. Pat the seeds dry and add to the watercress.
  4. Toast the pumpkin seeds under a hot grill or in a non-stick pan for a few minutes until they have popped. Add to the watercress with 1 tbsp olive oil, the juice of a lemon and a good pinch of salt and black pepper.
  5. Toss the salad together to coat everything with the oil then add the orange slices last and toss again lightly to avoid breaking up the pieces. Transfer to a bowl before serving.
Fennel_salad

Fennel, Cabbage & Orange Salad

fennel_salad_2This is one of those throw it all together salads that was inspired by my weekly veg box  when I had a head of cabbage and fennel that needed using . Make a big dish and serve with roasted chicken or some salmon fillets – if you have leftovers, they’re brilliant for lunch tossed with mackerel strips.

Ingredients

  • half a head of white cabbage
  • 1 large bulb of fennel
  • 2 large oranges
  • 1.5 tbsp extra virgin olive oil
  • good pinch of salt and black pepper
  • half bunch of fresh coriander, stalks removed
  • 50 grams grilled / toasted almonds (you can buy these online, or simply toast for a few minutes in a pan)
  1. Wash all your vegetables, then remove the fronds, top and tail and outer shell from the fennel. Cut the bulb in half lengthways and slice very thinly. Put into a large bowl.
  2. Peel the outer leaves from the cabbage and remove the stalk by cutting around it. Slice the cabbage finely and add to the fennel.
  3. Remove the top and bottom from each orange orange and slice off the peel off by cutting top to bottom, in downward strokes. Holding the orange over the bowl, segment the pieces into the bowl, by cutting between the membranes so you avoid the pith. After the whole orange has been segmented, give the remaining flesh a good squeeze to get all the juice out. Repeat with the second orange.
  4. Roughly chop the almonds with a knife and add to the bowl with the olive oil, salt and pepper and chopped coriander (remove the stalks before chopping)
  5. Toss all the ingredients together and then transfer to a bowl for serving.

 

 

 

 

 

 

 

soup_squash

Carrot Ginger and Orange Soup

I love this brightly coloured winter warmer soup – the addition of orange juice before blending really makes the flavours sing.

Try a big bowl after a winter walk or workout – the ginger is a natural analgesic which can soothe muscle soreness.

Ingredients

  • 1 tbsp garlic infused olive oil or 1 tbsp olive oil and 1 clove garlic
  • 1 stick celery, sliced
  • 8 carrots, peeled and roughly chopped
  • half a butternut squash, peeled, deseeded and roughly chopped (or replace with 1 sweet potato)
  • 1 inch chunk of fresh ginger, peeled and grated, or 1 tsp ground ginger
  • 1 litre vegetable stock
  • salt and ground black pepper
  • 150ml fresh orange juice
  1. Heat the oil over a medium heat and fry the celery until golden
  2. Add the carrots, butternut squash, ginger, salt, pepper and vegetable stock
  3. Bring to the boil, reduce to a simmer and cook covered for around 45 minutes or until the vegetables are falling apart
  4.  Carefully pour the soup to a blender and add the orange juice.  Blend to a smooth consistency -you may need to add more liquid to thin out to a smooth liquid
  5. Check for seasoning then transfer back to the pan, warm through and serve with pumpkin seeds and toasted sourdough
long

Sweet Potato and Black Bean Hash

hashSometimes things with few ingredients work just right, and this is one of them.  The dish is inspired by one of my dear friends in Paris, who made a similar dish for a lazy brunch one weekend.

In this version I’ve added black beans and omitted the squash – although a mix of sweet potato and squash also tastes brilliant.

The combination of beans and eggs means this is a great source of protein for vegetarians, plus black beans are a super source of antioxidants.

Try making a pan of this hash for a speedy supper or a lazy brunch – the leftovers also taste great cold with salad.

Serves 2 (large portions) or 4 (if served with sourdough and salad)

Ingredients

  • 3 good sized sweet potatoes (about 250g)
  • 1 tbsp olive oil or coconut oil
  • 1 onion, sliced
  • 2 cloves garlic, crushed
  • 1-2 tsp chilli flakes
  • 1/2 can black beans, rinsed (around 120g)
  • good pinch salt and pepper
  • 4 eggs
  • couple of big handfuls coriander or rocket
  • chilli oil to serve (optional)
  • sourdough to serve (optional)

How to

  1. Peel the sweet potatoes and cut into small chunks – they’ll cook quicker this way. Place in a pan, cover with water and bring to a simmer. Cook for around 6-8 minutes or until they are soft and mash-able
  2. While the potatoes are cooking, gently heat one tablespoon of the olive oil in a large deep sided non stick frying pan and fry the onion and garlic until soft and golden
  3. Drain the sweet potatoes, then add to the pan with the chilli flakes, remaining oil and fry for a further 2-3 minutes. Tip in the beans, and then start to mash the beans and potatoes with the back of the spoon so that they begin to break down – this should be quite easy if your potatoes are soft enough. Once you have a rough ‘mash’, season and then spread the mix evenly over the pan and cook for 5 minutes without stirring so that the bottom becomes golden brown.
  4. Heat your grill. Make 4 small circular indents in the mash  and crack in the eggs. Cook for 2-3 minutes then transfer the pan to the grill and cook for a further few minutes until the eggs whites are just set. If you don’t have a grill, cover your pan with a lid until the eggs are set.
  5. Place a few big handfuls of rocket in the centre of the pan, or scatter with chopped coriander and a drizzle of chill oil

Nutritional info

Based on 4 portions, not including chilli oil or bread

Calories

Carbs

Fat

Protein

237

22g

10g

11g
avocado_SOUP

Chilled cucumber and avocado soup

avocado_SOUPI first tried avocado soup when I was travelling through Mexico and was amazed at how tasty it was considering the few raw ingredients. This is my own take on the recipe, with hydrating cucumber and mint.

The great thing about this soup is that it can be prepared in a food processor or blender in 2 minutes flat – it’s brilliant for a speedy lunch or when you get home late and need supper in a hurry. It’s full of feel-good ingredients and healthy fats to nourish you from the inside out.

Ingredients

  • 1 cucumber
  • 1 avocado, skin and pit removed
  • 1 clove of garlic
  • 1 handful fresh mint
  • 3 tbsp water
  • 1 teaspoon olive oil
  • pinch of salt and black pepper
  • 2 tsp mixed seeds to serve

How to

  1. Wash the cucumber and cut the cucumber into chunks – no need to peel
  2. Scoop the avocado from the skin and place into the blender or food processor with the rest of the ingredients
  3. Blend for around 30 seconds or until you have a smooth soup. Check for seasoning, then pour into a bowl and top with the seeds and extra mint.