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!
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
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.
Peel carrots and use food processor again, this time with the grating disc to grate carrots and courgettes.
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.
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.
Add curry powder and stir in well, then add tomato puree, coconut milk, stock and soy sauce.
Stir in the mince and drained cannellini beans. Simmer for 15-20 minutes. Taste and season to your liking.
Garnish with a sprig of fresh herbs and a little sprinkle of grated cheese if you wish.
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.
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
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.
Wash and cut into chunks and add to the bowl
Peel mango, cut into chunks and add to the bowl
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
Cut washed pepper and cooked beetroot into bite-sized chunks and add to the bowl
Sprinkle over seeds and a little dressing. Toss all together and enjoy!
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
250g kale or cabbage
2 tbsp chopped parsley (optional)
2 tbsp chopped chives (optional)
Freshly ground black pepper to taste
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
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.
Chop scallions finely
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
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
1tsp sea salt
2 bay leaves
Put the vegetables in a large pot, place the chicken on top and cover with cold water. Add peppercorns, bay leaves and salt.
Cover and bring to the boil, then simmer for about an hour and a half
Turn off the heat and leave the chicken in the stock overnight or for several hours until it cools down.
Place in the fridge and when well chilled, skim fat from top of the liquid.
Remove the chicken, strain the stock. Bring to the boil and simmer to reduce the stock down to make a tasty broth.
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)
First prepare the leek and celery, heat the oil in a large pot and sweat over a medium heat for 4-5 minutes.
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.
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.
Add basil leaves and liquidise again.
Serve soup with a tiny dollop (½tsp) of crème fraiche or 0% fat Greek yoghurt if you want a little luxury!
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)
Baby leaf spinach
Roast / grilled veg like courgettes etc…
Protein (portion size is for cooked weight)
120g chicken or turkey
150g tuna (in water)
100g tuna (in oil)
2 hard boiled eggs
150g chick peas, beans or lentils
40g Cheddar cheese
50g Brie or goat’s cheese
60g Feta cheese
Healthy fats (approx. 100kcal)
2 teaspoons balsamic dressing and 2 teaspoons seeds
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 😊