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

Full English Breakfast SALAD!

We all love a Full English Breakfast, but here it is…. In Salad Form! Say whaaat!

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Ingredients

* 2 Medium/Hard Boiled Eggs

* 4 Strips of cooked Back Bacon (grilled is best)

* A Handful of Croutons

* 100g Cooked Mushrooms

* 250g Baby Plum Tomatoes

* 135g of Mixed Baby Leaf Salad

* 1 Cucumber

* French vinaigrette dressing (dress to taste)

 

Preparation

1. Wash and dry the baby leaf salad and place in bowl. Proceed by washing the tomatoes and cucumber. Add the tomatoes and mushrooms whole, but cut the cucumber in half and scoop out the middle with tablespoon. Once you have done that, slice the cucumber before adding to the bowl as well as the egg and bacon.

2. Mix in with a drizzle of vinaigrette before sprinkling the croutons over the top.

Then there you have it, a guilt free salad influenced by the nations favorite Full English breakfast

 

Enjoy!

 

<3 Resident Chef Alicia

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.