Quick Five-a-Day Curry

Posted on November 18, 2015 by TheRobbInn

My husband spotted this recipe in a magazine our chemist gave to him.  It comes from the book Thrive on Five by Nina and Jo Littler and as I had all the ingredients to hand, I decided to try it out as it can be made in the time it takes the rice to cook and sometimes a quick meal is what is needed.   Plus, it delivers five of your five-a-day vegetable portions.

INGREDIENTS:

1 medium onion, finely chopped
1 garlic clove, finely chopped
A little olive oil or coconut oil
1 – 2 tablespoons hot madras curry powder or a similar curry paste
2 tablespoons tomato puree
160g mushrooms, cut into bite-size pieces
400g chickpeas (including liquid)
160g spinach
1 teaspoon garam masala
A few coriander leaves (optional)
1 tablespoon natural yoghurt (optional)

METHOD:

Fry the onion and garlic in the oil until soft. Add the curry powder or paste and fry for a further minute over a nigh heat, stirring continuously until the spices have cooked.

Add the tomato puree and mushrooms and cook for a further couple of minutes before adding the chickpeas and their liquid. Top up with a little water if you think it is needed. Cook for about 15 minutes.

Stir in the spinach until wilted and sprinkle over the garam masala and a few coriander leaves, if using. Stir in the yoghurt for a creamier curry.

Serve with rice or chapatis.

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Five-a-Day Curry

I served the curry with Pilau rice and a cucumber raita.  It was delicious and the recipe made two good servings.  I added a small amount of water with the chick peas and stirred in yoghurt to make it creamier.  I also used two good tablespoons of Madras Curry Paste but if you like your curry a little milder, then you could easily reduce this amount.

An excellent quick and tasty meal which will definitely be repeated in our household.

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Superfood Bread

Posted on November 17, 2015 by TheRobbInn

Since we found out that my husband is gluten intolerant, I now make various breads and keep plenty of stock in the freezer for him;  usually in packs of two slices.  Almond Bread and Courgette Bread were the first two we really liked but Ella Woodward’s Superfood Bread from the book Deliciously Ella is fast becoming another favourite, especially as it toasts well, and is simple to make.

INGREDIENTS:

1 mug almonds (200g)
1 ½ mugs pumpkin seeds (260g)
1 mug brown rice flour (200g)
½ mug sunflower seeds (85g)
3 tablespoons psyllium husk powder
3 tablespoons dried mixed herbs
2 tablespoons chia seeds
Sea salt and freshly ground black pepper

METHOD:

Place the almonds and 1 mug of the pumpkin seeds in a food processor and blend until a flour forms.

Pour the flour into a large mixing bowl and add all the dry ingredients. Mix well.

Add in 2 mugs (600ml) cold water and stir the mixture well.

Leave the bowl to once side for about an hour, at which point the water will have been absorbed and the mix will be very stiff.

Although Ella suggests turning the dough out on to a baking tray, I use a large loaf tin (base measures 21cm x 11cm, top 23cm x 13cm) which I brush with coconut oil and then coat with chia seeds. This gives a lovely crunch to the outside of the bread and also makes it turn out easily.

Bake the bread at 200°C for about 45 to 50 minutes or until a cocktail stick can be pulled cleanly out of the middle.

Turn out and leave to cool.

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Superfood Bread

Don’t try to substitute psyllium husk powder as this holds the loaf together.  The powder is available in health-food shops or online.

This is a perfect bread for toasting, dunking in soup, topped with Hummus or Guacamole; eating with eggs or just on its own with a spread of nut butter.

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Warm Mushroom and Broccoli Salad

Posted on November 15, 2015 by TheRobbInn

I love mushrooms and I also love broccoli and the two together make a delicious dish.  I haven’t stated quantities of broccoli or mushrooms as you can make as little or as much as you want.  A large head of broccoli and a pack of baby mushrooms is usually what I use and you can ring the changes by using different varieties of mushroom although I do like the little baby button mushrooms in this dish.

INGREDIENTS:

Broccoli florets
Baby mushrooms
2 large cloves of garlic, chopped
1 – 2 tablespoons olive oil or coconut oil
Pink Himalayan Salt
Freshly ground black pepper

METHOD:

Clean the mushrooms and if large, cut in half. Don’t slice them too thin as they shrink quite a bit on cooking.

Heat the oil in a non-stick pan and add the chopped garlic. When the garlic becomes aromatic, add the mushrooms and sauté on high heat for 1 to 2 minutes then reduce the heat to medium and let them cook uncovered for a further 3 to 4 minutes.

Meanwhile, microwave the broccoli florets in a bowl with a very small amount of water for just 2 to 2.5 minutes.  They should be medium firm, moist and bright green.

Add the broccoli to the mushrooms in the pan and sprinkle over some salt and freshly ground black pepper. Mix well and continue to cook for another minute or two.

Serve warm as a side salad, as an appetizer or even on its own as a supper dish.

A few shavings of Parmesan would make a tasty addition;  alternatively add a few chilli flakes when cooking the garlic.

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Delicious Warm Mushroom and Broccoli Salad

 

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Chicken Curry

Posted on November 1, 2015 by TheRobbInn

This was the very first recipe I made after purchasing the cookbook The Medicinal Chef: Healthy Every Day by Dale Pinnock.  Strictly speaking, it is called Cholesterol-busting Chicken Curry as the lentils are very rich in soluble fibre which is great for lowering cholesterol.  It does this by binding to cholesterol in the bowel and carrying it away before it gets absorbed.

So, as well as tasting extremely delicious, this curry is good for you too.  Also, it is a one-pot dish;  no need to serve rice with it; and it could be made using fish, seafood or even tofu.

INGREDIENTS:

Splash of Olive oil
2 large red onions, finely chopped
6 cloves garlic, finely chopped
400g red lentils
800ml vegetable stock
6 skinless chicken breasts, cut into bite-sized pieces
2 – 3 tablespoons madras curry paste (use a milder one if preferred)
300g baby spinach leaves
Sea salt and black pepper
Thick live probiotic yoghurt to serve
Banana and shredded coconut to serve

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Just a few healthy ingredients for this curry

METHOD:

Heat the oil in a large pan, add the onions and garlic and cook for 4 – 5 minutes, until softened.

Add the lentils and a little of the stock and simmer. Keep adding small amounts of stock, bit by bit, as the lentils cook and soften as if you were cooking a risotto.

Once the lentils are starting to soften and break down, add the chicken and the curry paste and stir well.

Continue simmering and adding the stock until the chicken has cooked through.

Add the baby spinach leaves at the last minute, season with salt and pepper and stir until the spinach has wilted.

Serve with your favourite accompaniment such as live yoghurt, sliced banana and shredded coconut.

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Delicious Chicken Curry served with live yoghurt, banana slices and shredded coconut

TIP:  Every time I peel a vegetable, I pop the peelings/outer skin into a large polythene bag and pop it in the freezer.   Onions, carrots, peppers, celery, cabbage, broccoli, almost any vegetable.   When I have sufficient quantity, I make vegetable stock (I usually add some fresh herbs and any bits and pieces of vegetable which need using up) and then freeze bags of stock.  That way, I have a superb supply of good, healthy stock which is guaranteed to contain NO sugar or additives.  I had some organic vegetable stock cubes in the back of my cupboard and I was horrified to read that sugar had been added.  Needless-to-say, they have been flushed down my waste-disposal unit.

I also make bone broth which my husband loves and he has a steaming mugful each day.

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Tomato Sauce

Posted on October 31, 2015 by TheRobbInn

I can’t remember the last time I bought a bottle of ketchup, or a jar of sauce for pasta/Bolognese or whatever.  It is so simple to make a delicious, tasty, healthy, free-from- colourings/preservatives etc. sauce that I always have an ample supply in my freezer.

I freeze it in small tubs or medium-sized tubs ready for when I need either a small quantity to serve with a meal; perhaps for the grand-kids who like a dip; or for when I make a Bolognese or a pasta dish (I’ve found this super quinoa based pasta which is ideal for my husband who is gluten-intolerant).  I also use it to spread on my pizza bases before adding all the other ingredients.

The main problem is that my tomato sauce is rarely exactly the same twice as I tend to use up the vegetables I have in my fridge or vegetable rack.  I follow a very basic recipe and have never yet been disappointed.   You can make the sauce with or without onions, with or without fresh chillis;  if you have a glut of fresh tomatoes, use them instead of tins/boxes.   I have even made this sauce using up some grated carrot and it blended in so well.   You can also choose how ‘hot’ you want the sauce by varying the amount of pepper/chilli/chilli seeds.

INGREDIENTS:

Good splash of olive oil
4 to 6 garlic cloves, sliced
2 or 3 onions, red or white
Red pepper
Red or green chilli or some chilli flakes
2 or 3 tins/boxes of good quality plum tomatoes
Sea salt
Freshly ground black pepper
Hot paprika pepper
Handful of fresh oregano or basil

METHOD:

Heat the olive oil in a good-sized saucepan and add the garlic and onions and fry gently. Add the chopped red pepper and chopped chilli. De-seed the chilli if you don’t want your sauce too hot. Gently cook until the garlic, onions and pepper are slightly soft.

Add the tomatoes and chopped herbs and simmer gently for five to ten minutes.

Take off the heat and blitz in the saucepan. Season to taste.

Put the saucepan back on the heat and gently simmer for a few more minutes to allow the flavours to concentrate fully.

Cool and store in the fridge, or freeze in small portions.

Processed with Moldiv

‘Hot’ Tomato sauce with homemade Lamb Burgers, roasted broccoli and roasted baby new potatoes; freezer containers

I bought the little 2″ cubed containers in the USA whilst visiting my son and they are such a convenient size, I must try and find some more in this country.

 

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Slow-Roasted Lamb with Hot Fennel Relish

Posted on October 30, 2015 by TheRobbInn

At first reading, this dish seems like a lot of work, but it really isn’t.   Once the lamb is in the oven there is little to be done until it is cooked.  Just enjoy the superb aroma for a few hours whilst the lamb is slowly roasting.

The fennel relish is deliciously rich and hot and the spinach and pomegranate salad makes the perfect partner to this rich dish.

INGREDIENTS:

1 bone-in shoulder of lamb (about 2 – 2.2kg)
4 tablespoons fennel seeds
1 tablespoons whole black peppercorns
1 tablespoon sea salt flakes
3 tablespoons Dijon mustard
3 Fennel bulbs, quartered
2 onions, quartered
125ml white wine
75ml olive oil
2 to 3 tablespoons white wine vinegar
1 to 2 green chillies, chopped (seeds and all, or discard the seeds if you like things less fiery)
2 tablespoons chopped dill
2 tablespoons chopped mint
300ml lamb or beef stock

METHOD:
Using a sharp knife, score the skin on the shoulder of lamb all over, making sure you don’t go so deep that you cut into the flesh. Set aside whilst you prepare the rub.

Warm a small, dry frying pan over a medium heat and add the fennel seeds, peppercorns and sea salt. Heat for 2 to 3 minutes, shaking the pan from time to time, until the seeds are lightly toasted and aromatic. Remove from the pan and cool slightly then bash, using a pestle and mortar, until finely ground. (I popped mine in a food processor).

Brush the mustard all over the lamb on both sides, to coat the meat evenly and generously.

Sprinkle the fennel seed mixture on top of it, rubbing and patting it into the mustard coating.

Put the fennel and onion quarters into a large roasting tin. Pour in the white wine and sit the lamb on top of the vegetables and drizzle over the olive oil.

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Fennel and Onions

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Ready for roasting

 

 

 

 

 

Roast for about 6 hours at 150°C, fan 130°C, gas 2 basting from time to time, until the meat is very tender and falling off the bone.

Transfer the lamb to a large plate; cover loosely with foil and leave to rest in a warm place while you make the relish.

Remove the fennel and onion from the roasting tin and chop to a ‘salsa’ consistency and put in a bowl with the white wine vinegar, chillies and herbs. Give the mixture a good stir and season to taste with salt and pepper.

Strain off the excess fat from the roasting tin, then put the tin containing all the lovely lamb juices, over a high heat on the hob. Once the juices start to bubble away, pour in the stock to deglaze. Let it bubble for around 5 to 10 minutes until reduced and thickened, whisking frequently. If, like me, you have an induction hob, transfer the juices to a saucepan and clean the roasting tin out with the stock as much as possible, scraping up all the sticky bits. Strain through a sieve into a warmed jug.

Serve the lamb whole or flaked into pieces, with the hot fennel relish and gravy.  Delicious served with a spinach and pomegranate salad.

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Slow-Roasted Lamb with a Hot Fennel Relish and a Spinach and Pomegranate Salad

Recipe courtesy of Sainsburys Magazine.

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“Cranachan” Smoothie Bowl

Posted on October 29, 2015 by TheRobbInn

This is a healthy version of the traditional Scottish dessert Cranachan; a decadent combination of whipped cream, raspberries, toasted oats, honey and whisky.  Originally a dessert, it could also be served up as a refreshing breakfast but probably best not to add a dash of whisky though!

INGREDIENTS:

2 tablespoons rolled oats (I use gluten-free)
1 tablespoon chopped hazelnuts
200g fresh raspberries plus a few for decoration
200ml coconut milk
Juice from 1/2 lemon
2 tablespoons maple syrup
1 tablespoon cacao nibs
1 teaspoon poppy seeds (optional)
A few blueberries for decoration (optional)

METHOD:

Heat a small frying pan on a medium heat and toast the oats, shaking the pan regularly, until golden brown. Pour on to a plate to cool whilst you toast the hazel nuts the same way. Set aside.

In a Nutri-Bullet or blender, add 200g raspberries, coconut milk, juice of ½ lemon and the maple syrup and blend until smooth.

Pour the smoothie into a bowl for serving and decorate with a few more raspberries, some blueberries (optional), the toasted oats and nuts and the cacao nibs.

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“Cranachan”

I found this recipe on The Health Bloggers Community and adjusted it very slightly by adding some chopped toasted hazel nuts instead of poppy seeds.  This dish would also probably work well with blackberries.

The recipe makes either one good-sized helping or two smaller ones but could easily be adjusted to make a larger quantity.

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Roasted Romanesco

Posted on October 28, 2015 by TheRobbInn
one

Broccali Romanesco

I love this vegetable which is slightly crisper and nuttier than the standard cauliflower and often buy it just for its flavour and appearance.  However this recipe turns it into a magnificent dish which livens up even the simplest of meals.  I use hot paprika but I’m sure the recipe works just as well with red pepper flakes.

 

 

INGREDIENTS:

1 head of Broccoli Romanesco
3 tablespoons extra virgin olive oil
2 tablespoons shredded Pecorino Romano cheese
1/8 teaspoon salt
15 turns fresh ground pepper
Hot paprika or red pepper flakes (optional)

METHOD:

Line a lipped baking sheet with parchment paper.

Cut the Romanesco into florets and place in a medium-sized bowl. Season with salt and pepper. If you are using the hot paprika or red pepper flakes, lightly sprinkle them to taste over the top – I used the paprika.

Add olive oil and 1 tablespoon of the Pecorino Romano and toss to coat.
Spread in a single layer on the baking tray and bake for 20 to 30 minutes, turning once, at 170°.

Sprinkle the remaining shredded Pecorino Romano over the top just before serving piping hot.

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Roasted Romanesco before and after cooking

Recipe adapted from The Kitchen Snob

 

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Using up Left-over Sprout Salad

Posted on October 25, 2015 by TheRobbInn

After making Sprout Salad with Citrus and Pomegranate I found that I had a small amount of the salad left over.  I hate wasting food and after the success of my recent Iranian Lentils, Peppers and Egg brunch I wondered whether I could turn this salad into something similar although the ingredients were totally different.

I had a half carton of cottage cheese in the fridge so I combined the cheese with the sprout salad and mixed well then popped the mixture into a  frying pan with a dash of olive oil, spread it out a little and cracked an egg on top.   I left the sprout mix over a medium heat for about 10 to 15 minutes, until the egg was perfectly cooked and the mixture was sizzling and hot.   The delicious aroma reminded me a little of an old-fashioned bubble and squeak with a citrus tang.

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Citrus and Pomegranate Sprout Supper

My husband declared his supper a success and exclaimed that the sprout salad was just as tasty hot or cold.  The bottom of the mix was a little browned and crispy and the egg perfectly complimented the cheesy sprout mixture.   A perfect supper using up the left-overs.

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Indian Spiced Chicken with Sweet Potato and Beans

Posted on October 22, 2015 by TheRobbInn

This dish is absolutely delicious.  It is soft in places and crunchy in others;  it is sweet and also sharp; it’s tangy and flavoursome and the best thing of all, it is easy and fairly quick to make.  Looks good and smells awesome.

The original recipe from BBC Good Food suggested butternut squash but as I had sweet potato available, I used that instead and it worked.  I also used the zest and juice of a whole lime which probably helped give it the really tangy taste we love.  I marinated the chicken throughout the day; made the sauce earlier and just put it all together at the end, once cooked.

INGREDIENTS:

150ml bio-yoghurt
1 tablespoon grated ginger
½ teaspoon ground turmeric
1 teaspoon ground cumin
4 skinless chicken thigh fillets cut into big chunks
200g sweet potato, cut into bite-sized chunks
1 tablespoon coconut oil
2 red onions, halved and thickly sliced
1 garlic clove
4 sprigs mint, leaves picked
25g coriander, chopped
300g can red kidney beans, drained and rinsed
Grated zest and juice of ½ lime (I used a whole lime)
1 head of chicory, thickly sliced (I used 2 medium ones)

METHOD:

Put 2 tablespoon of the yoghurt in a bowl with the spices, chicken and a really good grinding of black pepper. Mix well together and set aside for a minimum of 30 minutes, or longer if you have the time.

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Marinating the chicken

Heat oven to 200C/180F. Melt the coconut oil and toss with the sweet potato to cover it. Arrange the potato on a large baking tray and roast for 20 minutes. Add the onions and chicken, spaced apart (I used two baking sheets) and roast for 20 minutes more or until everything is cooked.

Meanwhile, put the rest of the yoghurt in a bowl with the garlic, mint and two-thirds of the coriander and blitz with a hand blender until smooth.

Tip the beans and remaining coriander into a bowl, add the lime zest and juice together with a couple of tablespoons of the yoghurt dressing.

When cooked, tip in the potato chunks, onions and chicken. Add chicory and toss everything together.

Pile on to a plate and drizzle with the remaining dressing.

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Indian Spiced Chicken with Sweet Potato and Beans

If eating cold, keep the dressing in a pot and dress the salad when ready to eat.

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