Red lentil, chickpea & chilli soup

We’re BACK! Due to recent activities getting in the way (work, kids, easter, instagram, facebook…..) we had to tend to life’s demands..

But we’re apologising for the break to our followers with a yummy recipe because we love you all so dearly! :)

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What you need:

  • 2 tsp cumin seeds
  • large pinch chilli flakes
  • 1 tbsp olive oil
  • 1 red onion, chopped
  • 140g red split lentils
  • 850ml vegetable stock or water
  • 400g can tomatoes, whole or chopped
  • 200g carton chickpeas or ½ a can, rinsed and drained (freeze leftovers)
  • small bunch coriander, roughly chopped (save a few leaves, to serve)
  • 4 tbsp 0% Greek yogurt, to serve

 

How to prepare:

  1. Heat a large saucepan and dry-fry the cumin seeds and chilli flakes for 1 min, or until they start to jump around the pan and release their aromas. Add the oil and onion, and cook for 5 mins. Stir in the lentils, stock and tomatoes, then bring to the boil. Simmer for 15 mins until the lentils have softened.
  2. Whizz the soup with a stick blender or in a food processor until it is a rough purée, pour back into the pan and add the chickpeas. Heat gently, season well and stir in the coriander. Finish with a dollop of yogurt and coriander leaves.

 

And there you have it! Love in a bowl!

 

BBC Good Food

Steak Salad with Blue Cheese Vinaigrette (390 kcal)

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Ingredients

  • 1 fillet or rump steak, 300g/11oz, trimmed
  • 140g green beans, trimmed
  • 1 head chicory, leaves separated
  • 25g walnuts, roughly chopped

For the dressing

  • zest and juice ½ lemon
  • 1 tbsp walnut or olive oil
  • 1 tbsp tarragon, chopped (optional)
  • 1 small shallot, finely chopped
  • 1 tbsp blue cheese, crumbled (we used Danish Blue)

Preparation

  1. Season the steak with lots of pepper and a little salt. Cook on the barbecue or under the grill for 2-3 mins each side for medium-rare, or to your liking. Let sit for 10 mins, then cut into slices.
  2. For the dressing, in a small bowl, whisk together the zest, juice, oil, tarragon, shallot, cheese and some salt and pepper.
  3. Cook the beans in boiling water until just tender. Drain and rinse under cold water, then drain thoroughly.
  4. Divide the chicory leaves between two plates and top with the beans, walnuts and steak slices. Pour the dressing over the salad just before eating.

 

Thanks to BBC Good Food

Lighter Chicken Katsu

katsu

Chicken Katsu – 529 kcal Per Serving

 

Ingredients

 

For the chicken

  • 150ml buttermilk
  • 4 x skinless, boneless chicken breasts, total weight 550g, preferably organic
  • 50g Japanese panko breadcrumbs
  • 4 tsp self-raising flour
  • 1½ tbsp rapeseed oil, plus ¾ tsp

For the curry sauce

  • 1 tbsp rapeseed oil
  • 1 medium onion, chopped
  • 3 garlic cloves, chopped
  • 2 tsp coarsely grated ginger
  • 2½ tsp garam masala
  • ¼ tsp turmeric
  • ¼ tsp hot chilli powder (or mild if you prefer less heat)
  • 1 tsp tomato purée
  • 250ml hot chicken stock
  • 1 large carrot (about 200g), cut into small pieces
  • 2 tsp soy sauce
  • ½ tsp clear honey
  • 2 tsp cornflour

 

To serve

  • 200g raw Thai sticky rice, cooked
  • 50g mixed leaves – watercress, spinach and rocket

 

Preparation

  1. For the chicken, pour the buttermilk into a wide, shallow dish. Season with pepper and a small pinch of salt. Pat the chicken breasts dry with kitchen paper, then put them in the dish and turn them over in the buttermilk to coat well. Leave in the fridge for 1 hr. Meanwhile, heat a large, non-stick frying pan. Tip in the panko breadcrumbs and flour, and toast in the dry pan for 2-3 mins until they turn pale brown, stirring regularly so they don’t burn. Tip the crumb mix into a bowl, season with pepper and set aside to cool.
  2. To make the curry sauce, heat the oil in a medium saucepan. Tip in the onion, garlic and ginger, and fry for 6-8 mins until the onion is tender and starting to brown. Stir in the garam masala, turmeric, chilli powder and tomato purée, and fry for 1 min, stirring to scrape up any bits from the bottom of the pan. Pour in the stock and 250ml/9fl oz water. Add the carrot, soy sauce and honey, bring to a boil, then lower the heat and simmer gently for about 20 mins, uncovered, until the carrots are tender. Mix the cornflour with 2 tsp cold water, stir into the sauce and simmer for 1 min. Remove from the heat. Whizz the mixture to a smooth purée in a food processor. Strain the mixture through a fine sieve, set over a large bowl, pressing it through well with the back of a wooden spoon so enough of the purée goes through to help thicken. Season with a small pinch of salt and set aside. Sauce can be made up to 3 days ahead and chilled.
  3. Heat oven to 230C/210C fan/gas 8. Line a baking tray with foil and sit a wire rack (preferably non-stick) on top. Tip the crumb mix onto a large plate, then lift the chicken breasts from the buttermilk (leaving the marinade clinging to it) and roll each one in the crumbs, coating evenly.
  4. Heat 1½ tsp of oil in a large non-stick frying pan. Add 2 chicken breasts and fry for 1½ mins (without moving them), over a medium-high heat – adjusting the heat if necessary, so that they don’t burn. Turn the chicken over, add another ¾ tsp of oil to cover the base of the pan, and fry for 1 min more. Using a fish slice, transfer the chicken to the wire rack, then wipe any crumbs from the pan and repeat with the rest of the oil and chicken.
  5. Bake the chicken in the oven (on the wire rack) for 15 mins until cooked and crisp. Warm the sauce through briefly, remove the chicken from the rack and slice each one into 5 pieces. Serve with the sauce, sticky rice and mixed leaves.

The Secret to a Good Nights Sleep!

wake up

We all want to be healthy, and we’re always told ‘eat healthy food’, ‘do more exercise’. Yes, we do need a good balance of a healthy diet and exercise but another important factor is sleep.

Getting the right amount of sleep for your mind and body is extremely important. During sleep, your body is working to support healthy brain function and maintain your physical health.

Nutritional Therapist, Kerry Torrens (full article here) gives some advice on how small diet changes can help you get to sleep.

  • Swap sugary cereal for a wholegrain alternative topped with milk and a sliced banana.
  • Choose protein foods that are rich in an amino acid called tryptophan. This helps boost the sleep-inducing hormone melatonin. Chicken and turkey, milk and dairy, nuts and seeds are all good choices.
  • Combine these with rice, pasta or potatoes to help the body get the most benefits from tryptophan. Try a chicken and noodle stir-fry or similar. Drink warm milk with a cracker or oatcake before bed.
  • Reduce your caffeine intake gradually. Try decaffeinated coffee or caffeine-free drinks like red bush tea.
  • Build relaxation and exercise into the day to help manage stress.
  • Avoid using a computer late in the evening as the light from the screen can have a stimulatory effect.

 

 

Quinoa, Lentil & Feta Salad

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We love a good recipe from BBC Good Food, so here’s a tasty salad for you to try!

 

Ingredients

  • 200g quinoa
  • 1 tsp olive oil
  • 1 shallot or ½ onion, finely chopped
  • 2 tbsp tarragon, roughly chopped
  • 14oz 400g can Puy or green lentils rinsed and drained
  • ¼ cucumber, lightly peeled and diced
  • 100g feta cheese, crumbled
  • 6 spring onions, thinly sliced
  • zest and juice 1 orange
  • 1 tbsp red or white wine vinegar

 

Preperation

  1. Cook the quinoa in a large pan of boiling water for 10-15 mins until tender, drain well, then set aside to cool.
  2. Meanwhile, heat the oil in a small pan, then cook the shallot or onion for a few mins until softened. Add the tarragon, stir well, then remove from the heat.
  3. Stir the softened shallot and tarragon into the cooled quinoa along with the lentils, cucumber, feta, spring onions, orange zest and juice and vinegar. Toss well together and chill until ready to serve.

Seasonal Fruits!

Here’s a list of Fruits by season!

Assorted fruit

Winter (December – February)

Cactus Pear

Cherimoya

Clementines

Dates

Grapefruit

Kiwi

Oranges

Passion Fruit

Pear

Persimmons

Pummelo

Red Banana

Red Currents

Sharon Fruit

Tangerines

 

Spring (March – May)

Apricots

Barbados Cherries

Bitter Melon

Cherimoya

Honeydew

Jackfruit

Limes

Lychee

Mango

Oranges

Pineapple

Strawberries

 

Summer (June – August)

Apricots

Asian Pear

Barbados Cherries

Black Currents

Blackberries

Blueberries

Boysenberries

Breadfruit

Cantalope

Casaba Melon

Champagne Grapes

Cherries

Cherries, Sour

Crenshaw Melon

Durian

Elderberries

Figs

Grapefruit

Grapes

Honeydew Melons

Jackfruit

Key Limes

Loganberries

Longan

Loquat

Lychee

Mulberries

Nectarines

Olallieberries

Passion Fruit

Peaches

Persian Melon

Plums

Raspberries

Sapodillas

Sapote

Strawberries

Sugar Apple

Watermelon

 

Autumn (September – November)

Asian Pear

Barbados Cherries

Cactus Pear

Cape Gooseberries

Crab Apples

Cranberries

Feijoa

Grapes

Guava

Huckleberries

Jujube

Key Limes

Kumquats

Muscadine Grapes

Passion Fruit

Pear

Persimmons

Pineapple

Pomegranate

Quince

Sapote

Sharon Fruit

Sugar Apple

Homemade Tortilla Chips!

Healthy Tortilla chips

nacho-tortilla-chips

Serves 4

Ingredients

* 4 Corn Tortillas (one per person)

* 1 Tablespoon of Rapeseed Oil

* 2 Teaspoons of smoked Paprika Powder

* A Sprinkle of Salt

 What to do

Preheat oven to gas mark 4.

Lightly and evenly brush the oil on the tortillas with pastry brush on both sides.

Cut into into 6 triangle shaped wedges.

Put parchment paper on a large baking tray.

Place tortilla wedges on tray without overlapping.

Sprinkle the Paprika and Salt over the tortillas and place in the oven for 8 to 10 minutes.

Once golden take out and allow to cool, they’re then ready to enjoy!

–Resident Chef Alicia <3

Homemade Hummus!

Simple Fresh Hummus

 hummus-celery

Ingredients

* 400g Tin of Chickpeas

* Juice of 1/2 a Lemon

* Teaspoon of Tahini

* 1 Peeled Garlic Clove

* Tablespoon of Olive Oil

Wash and drain the chickpeas then blend together with  the remaining ingredients. If the consistency is too thick just add a little water.

This will hold the in fridge for up to 5 days.

–Resident Chef Alicia <3

Salt & Pepper Kale Crisps

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Yummy, Healthy & Easy to Make!

Ingredients

* 1 Bag of Kale

* 1 Table Spoon of Olive Oil

* A Generous Sprinkle of Freshly Ground Salt and Pepper

 

Preheat oven gas mark 4

Wash and dry the Kale, then roughly chop up the Kale (unless already chopped) into a bowl.

Proceed by adding salt, pepper, oil and mix in well.

Get a baking tray and line with parchment paper.

Spread the Kale on the tray, try not to overlap as it will stop the kale from crisping up.

Bake for 15 minutes then take out oven and allow to cool.

There you have it, easy but delicious kale crisps!!

 

 

-Resident Chef Alicia <3