Recipes



Vegetable, beef & bean curry

  (serves 6)

The idea of this recipe is to show how you can boost your vegetable intake and reduce meat portions in a family dish. Beans are great for adding protein and fibre… you can modify the spices (and omit the coconut milk) to make it like a Bolognese or a chilli, so versatile and so healthy – the vegetables are almost invisible so it’s great for fussy eaters!

 

Ingredients:

2 tbsp oil (eg coconut, rapeseed or olive)

450g Minced round steak (or turkey / pork steak)

2 medium onions

2 large carrots

1 large courgette

3 Peppers (any colour)

2 tins cannellini beans

½ tin (200ml) coconut milk (freeze the remainder)

3 tsp mild curry powder (or your own combination of herbs /spices)

2 tbsp tomato puree

1 tbsp Soy sauce

½ beef stock cube in 100ml hot water

Freshly ground sea salt & black pepper to taste

  1. Start by preparing all the vegetables. Wash all the veg in cold water. Peel and quarter onions and peppers and chop finely in a food processor (or by hand if you prefer!). Set aside in a bowl.
  2. Peel carrots and use food processor again, this time with the grating disc to grate carrots and courgettes.
  3. Heat 1tbsp oil in a large pan or wok, add minced beef and stir-fry until browned all over. Remove from the pan and set aside.
  4. Heat the other 1tbsp oil and add onion and pepper mixture, fry for a couple of minutes then add the grated carrots and courgettes. Stir well over a medium heat for a couple more minutes.
  5. Add curry powder and stir in well, then add tomato puree, coconut milk, stock and soy sauce.
  6. Stir in the mince and drained cannellini beans. Simmer for 15-20 minutes. Taste and season to your liking.
  7. Garnish with a sprig of fresh herbs and a little sprinkle of grated cheese if you wish.

Printable version can be downloaded here: Vegetable, bean & beef curry

Celeriac, ginger & apple soup

Serves 6

1 tbsp olive oil

2-3 cm (about a thumb-sized) piece fresh ginger

1 medium celeriac

1 leek or small onion

1 medium eating apple

1 sprig fresh thyme (or ¼ tsp dried) optional

3 vegetable stock cubes or 4 tsp Marigold bouillon

approx. 1500ml boiling water from kettle

Freshly ground black pepper to taste

  1. Prepare ginger by peeling and cutting into small dice or strips
  2. Wash and chop leek (or onion)
  3. Wash, peel and cut celeriac into pieces approximately 2cm cubed
  4. Core and slice the apple, no need to peel
  5. Heat oil in a large, heavy based pot
  6. Add ginger and stir for a few moments until aromatic
  7. Add celeriac and leek, stir briefly then add stock and sprig of thyme, cover and simmer 15 minutes until vegetables are soft.
  8. If using fresh thyme, remove the sprig now.
  9. Add chopped apple, simmer about 5 minutes more and then blend the soup, adding seasoning to taste. download printable recipe here: Celeriac, ginger and apple soup

Superfood Salad

Choose some green leafy veg: as much as you like and any combination of: baby spinach, oak leaf lettuce, radicchio, rocket, kale, rocket, beet leaves etc

¼-½ ripe avocado

A little lemon juice or lime juice (optional)

¼ Mango

1 small cooked beetroot

1 large ripe tomato

½ Pepper (any colour)

1 tbsp mixed seeds (eg pumpkin, sunflower, chia, poppy, hemp…)

For Balsamic Dressing (10 portions, keeps well in fridge):

50ml Balsamic vinegar

100ml olive oil

1tsp Dijon mustard, pinch sea salt and ground black pepper

Place ingredients in a jug, whisk well together and pour into a bottle or jar with a lid to store.

  1. Wash leaves in a basin of cold water, place in salad spinner, spin and when leaves are well drained, put them into your salad bowl
  2. Add ¼ – ½ avocado, depending on size, peeled and cut in chunks and add to the bowl. Squeeze a little lemon or lime juice over it to complement the flavour and prevent it turning brown if you like.
  3. Wash and cut into chunks and add to the bowl
  4. Peel mango, cut into chunks and add to the bowl
  5. Cut pomegranate horizontally in half (leaving the stalk end intact), hold skin side up over your salad and bash the pomegranate skin with a heavy spoon or rolling pin. The seeds will tumble out into your salad with no mess and none of the woody white pith
  6. Cut washed pepper and cooked beetroot into bite-sized chunks and add to the bowl
  7. Sprinkle over seeds and a little dressing. Toss all together and enjoy!

You can download printable version of recipe here: Superfood salad

Colcannon

A traditional Irish dish, Colcannon is a great way to encourage people who ‘don’t like greens’ to eat these intensely nutritious dark green leafy veg in a delicious combination of creamy mashed potato with the fresh flavour of scallions

1kg potatoes

250g kale or cabbage

4 Scallions

20g butter

75ml milk

2 tbsp chopped parsley (optional)

2 tbsp chopped chives (optional)

Freshly ground black pepper to taste

  1. Wash and peel potatoes and put on to boil (if you have a steamer, use a pot that the steamer will fit over) in cold, salted water. Simmer, covered, until cooked
  2. Strip leaves from kale stalks, wash and roughly chop or tear leaves and put on to steam over potatoes for about 8 minutes. If you don’t have a steamer, put into boiling water and cook about 8 minutes until just tender, then drain well. When cool, squeeze out excess water and chop kale if you prefer it in smaller pieces.
  3. Chop scallions finely
  4. Drain potatoes when cooked, put back into pot and allow to dry a bit more then mash well, add butter, milk, chopped scallion, seasoning (taste to check) and fresh herbs if using.

Download printable version of recipe here Colcannon

Banana Nut Muffins

Dry ingredients:

100g wholemeal flour

50g plain flour

75g porridge oats

50g mixed seeds (eg pumpkin, sesame, linseed (flaxseed), sunflower, chia)

1 teaspoon baking powder

1 teaspoon baking soda

½ teaspoon salt

1tsp cinnamon

4 very ripe bananas (about 550g before peeling)

125ml buttermilk (or mix milk with 1tbsp lemon juice, or use half milk half natural yoghurt)

1 large egg

1 teaspoon vanilla extract

3 heaped tablespoons crunchy peanut butter (about 200g) or just use nuts – any kind

  1. Pre-heat fan oven to 180o Line 12 medium muffin cups with paper baking cups.
  2. Combine all the dry ingredients in a bowl.
  3. Roughly chop bananas and put into food processor. Add buttermilk, egg and vanilla and process until smooth.
  4. Add peanut butter and process briefly until just mixed.
  5. Remove the lid and add the dry ingredients all at once, then ‘pulse’ by allowing the food processor to work just for a second at a time until ingredients come together, do not overmix or beat.
  6. Use a spoon or spatula to check it is mixed through.
  7. Fill muffin cups to the top. Bake for 25 minutes or until golden brown and firm on top.
  8. Remove from the tin and cool on a wire rack.

Chicken broth

Bone broths are a fantastic source of minerals and amino acids, one of very few foods containing collagen – essential for healthy skin, hair, nails and bones. It has anti-inflammatory amino properties, a healthy balance of minerals and electrolytes and is gentle and healing for the stomach and gut – great for anyone with digestive disorders. Use broth as it is for a light soup drink or make your favourite soup or casserole recipe using it as stock. The chicken from this recipe will be delicious and tender; use it to make a chicken salad, or cut up and added to the broth with chopped vegetables to make a chicken soup

1 chicken, approx. 1.3Kg (3lb)

1 Leek or onion, roughly chopped (no need to peel the onion and the tough, outer leaves of the leek can be used as long as they are scrubbed clean)

1-2 sticks celery, roughly chopped

1-2 carrots, roughly chopped (no need to peel, or top & tail, just wash well)

Other vegetable trimmings if available, like parsley or mushroom stalks

12 peppercorns

1tsp sea salt

2 bay leaves

  1. Put the vegetables in a large pot, place the chicken on top and cover with cold water. Add peppercorns, bay leaves and salt.
  2. Cover and bring to the boil, then simmer for about an hour and a half
  3. Turn off the heat and leave the chicken in the stock overnight or for several hours until it cools down.
  4. Place in the fridge and when well chilled, skim fat from top of the liquid.
  5. Remove the chicken, strain the stock. Bring to the boil and simmer to reduce the stock down to make a tasty broth.

Asparagus Soup

Asparagus is available most of the year and makes a delicious soup, the addition of a little blue cheese (or any soft cheese) gives it a luxurious feel without being too rich.

 

 

 

Serves 6

15ml/ 1 tbsp olive oil

1 medium leek, chopped

6-8 sticks celery

500g asparagus (about 24 spears)

25g blue cheese (eg Cashel Blue) or any soft cheese such as Philadelphia or soft goat’s cheese

2 vegetable stock cubes dissolved in 900ml boiling water

Freshly ground black pepper to taste

 

  1. First wash and chop the leek and celery, remove the woody base from the asparagus (no more than 1cm, the rest can all be used) and chop the spears.
  2. Heat oil in large saucepan and add leek and celery, stir fry for 1-2 minutes, reduce the heat and cover, continue to cook gently for another couple of minutes until softened.
  3. Add asparagus, stir and then add stock. Bring to the boil, cover and simmer for 5-8 minutes until vegetables are soft. Crumble in the blue cheese and stir through.
  4. Remove from the heat. Liquidise and add freshly ground black pepper to taste. Add more water if desired.

Courgette & cauliflower soup

Serves 4-6

15ml/ 1 tbsp olive oil

400g/ 2 courgettes sliced

500g/ 1 med cauliflower chopped, include some stalks and leaves

2 bay leaves

20g/1-2 tbsp fresh herbs e.g. chives, parsley, thyme, or ½ tbsp dried mixed herbs

2 vegetable stock cubes (eg Kallo) or 4tsp Marigold Bouillon powder

1 litre water

Freshly ground black pepper to taste

 

  1. Wash and chop courgettes and cauliflower.
  2. Wash fresh herbs.
  3. Heat oil in large saucepan and add cauliflower, stir fry for 1-2 minutes.
  4. Add stock and bay leaves, cover and simmer for about 7 minutes until cauliflower is nearly cooked. Remove bay leaves.
  5. If using dried herbs, add now.
  6. Add courgettes, bring to the boil, cover and simmer for about 5 minutes until vegetables are soft.
  7. If using fresh herbs, add now. Snip chives into the pot, add parsley (include stalks) and thyme leaves.
  8. Liquidise and add freshly ground black pepper to taste.

Roasted Red Pepper Soup (Serves 8-10)

A delicious, light, tangy soup, very quick to prepare

15ml/ 1 tbsp olive oil

1 large leek, chopped

1 small head celery (or about 8 sticks), chopped

1 jar roasted red peppers (400g drained weight)

1 tin chopped tomatoes (400g)

Large pinch dried mixed herbs

½ tsp Sweetener (eg Stevia, xylitol, Splenda) or sugar

2 vegetable stock cubes dissolved in 1000-1200ml boiling water

Freshly ground sea salt and black pepper to taste

Handful fresh basil leaves

Crème Fraiche / 0% fat Greek yoghurt to garnish (optional)

  1. First prepare the leek and celery, heat the oil in a large pot and sweat over a medium heat for 4-5 minutes.
  2. Meanwhile, drain and roughly chop the red peppers. Add to the pot along with the tomatoes, dried herbs and stock. Bring to the boil, cover and simmer for 10 minutes until vegetables are soft. Turn off the heat.
  3. Liquidise and add freshly ground sea salt and black pepper to taste. The addition of sweetener or sugar eliminates a slightly bitter taste from the peppers, you will note the difference if you add it at this point and taste again.
  4. Add basil leaves and liquidise again.
  5. Serve soup with a tiny dollop (½tsp) of crème fraiche or 0% fat Greek yoghurt if you want a little luxury!

Chopped Salads

Chopped salads are a great fast food trend with outlets like ‘Chopped’ and ‘The Green Kitchen’ but why not do your own – very handy to eat with just a fork and loads of room for creativity… choose from the following and fill your lunchbox!

Vegetables (300g total, approx. 100kcal)

For example:

  • Baby leaf spinach
  • Salad leaves
  • Tomatoes
  • Cucumber
  • Grated carrot,
  • Shredded cabbage
  • Cauliflower
  • Broccoli
  • Peppers
  • Radish
  • Asparagus
  • Fennell
  • Roast / grilled veg like courgettes etc…

Protein (portion size is for cooked weight)

(approx. 150kcal)

  • 120g chicken or turkey
  • 150g prawns
  • 150g tuna (in water)
  • 100g tuna (in oil)
  • 2 hard boiled eggs
  • 150g chick peas, beans or lentils
  • 50g houmous
  • 40g Cheddar cheese
  • 50g Brie or goat’s cheese
  • 60g Feta cheese

 Healthy fats (approx. 100kcal)

  • 2 teaspoons balsamic dressing and 2 teaspoons seeds
  • 1 tablespoon Caesar dressing
  • 1 tablespoon mayonnaise
  • 1 tbsp Light mayonnaise and 2 teaspoons seeds
  • 1 tbsp lemon juice, 1 tsp olive oil and 2tsp Parmesan cheese

Choose your 300g vegetables and your protein choice, chop finely on a big board, place in a large bowl and mix with healthy fat choice – that’s it! If you’ve followed the indicated portion sizes you will have a balanced meal of about 350kcal 😊