|
| HEALTHY
RECIPE IDEAS |
FOOD
& COOKING ARTICLE |
 Live
for today and tomorrow . . . eat healthy food
Christmas is almost upon us again with little thought as
to what comes after. Most of us enjoy eating and drinking
too much over the festive season. The result? We enrol at
the local gym for a year's membership which rarely lasts more
than five or six weeks, or we start jogging which probably
last for even less time. Then there are those that pick up
on the latest diet fad . . . and how long does that last?
The secret to exercise is to do something that you can enjoy
without it being something you dread doing. For example, if
you live near the cost a stroll along the tide line will not
feel like exercise because it is a pleasure to do. If you
live inland then a stroll across open moorland or through
a tranquil wood is just as enjoyable.
The same goes for diet and what to eat. Everyone associates
dieting with giving up what they like or eating boring, unappetising
dishes. It does not have to be. Find new dishes to enjoy which
avoid some of that over indulgence and problem solved. Below
are some simple and healthy recipe ideas to get you started.
And remember a recipe is only an idea that you can vary or
develop for yourself, and hopefully some of these recipes
will give you more ideas as to how you can use the different
ingredients to create your own dishes. No-one ever got fat
on vegetables . . . if you don't count chips!
BROCCOLI
SHALLOTS
GREENS
BEETROOT
RADISHES
APPLES
STRAWBERRIES
JO
PRATT’S POACHED LEMON AND TARRAGON CHICKEN
 Jo
Pratt’s Poached Lemon and Tarragon Chicken with Tenderstem®,
Chantenay Carrot and Asparagus Broth – Super healthy,
delicious and cooked in just one pan. Surely this all sounds
far too good to be true! This easy recipe will really impress
anyone you are serving it to.
Ingredients
4 skinless chicken breasts
Finely grated zest and juice of 1 small lemon
4 sprigs of tarragon
1 clove of garlic, crushed
900ml chicken stock
150ml white wine (optional – extra chicken
stock can also be used)
2 tsp tomato purée
200g Tenderstem®
200g Chantenay carrots, washed well and
halved lengthways if they’re thick
200g asparagus tips
To garnish:
Finely grated lemon zest
A small handful of tarragon leaves, chopped
Method
- Slash
each chicken breast a couple times with a sharp knife and
place in a flat dish.
-
Mix together the lemon zest and juice with the tarragon
sprigs, garlic and seasoning. Pour over the chicken and
leave to marinate for 30 minutes to 1 hour.
-
Pour the stock and wine (if using) into the bottom
part of a large steamer or a saucepan, add the tomato purée
and bring to the boil.
- Remove
the chicken from the marinade and place into the boiling
liquid. Reduce the heat, and allow the chicken to cook in
simmering liquid for around 12 - 15 minutes.
- The
chicken can then be removed from the pan to a bowl, covered
with cling film, to rest.
-
While the chicken is resting, place the vegetables in the
steamer. Bring the cooking liquid back up to the boil, and
steam the vegetables until they are tender (around 8
minutes, but this will depend on how wide your steamer is).
-
Divide the vegetables between 4 bowls. Slice the chicken
into 3 and sit on top of the vegetables. Spoon over the
hot stock and finish by scattering some chopped tarragon
and lemon zest over of the chicken.
Note:
You
can add some halved new potatoes to this recipe if you like,
by cooking in the stock after cooking the chicken. Return
to the stock to heat through when steaming the vegetables.
Serves
4
www.tenderstem.co.uk
JO
PRATT’S TENDERSTEM® CARROT AND BULGUR WHEAT SALAD
 This
salad is ideal to make ahead and enjoy as a packed lunch.
If it is made the night before it is needed, the flavours
will improve, as the dressing is absorbed into the Tenderstem,
carrot and Bulgur wheat.
Ingredients
150g bulgur wheat
1 litre boiling water or vegetable or chicken stock
200g Tenderstem® broccoli
1 ½ tsp cumin seeds
50g flaked almonds
2 carrots, peeled and coarsely grated
1 small red onion, finely sliced
75g dried apricots, quartered
Juice of ½ a lemon
3tbsp extra virgin olive oil
Small bunch of mint, finely chopped (optional)
Method
-
Place the bulgur wheat in a large bowl and pour over the
boiling water or stock. Stir and leave for about 30 minutes,
for the bulgur wheat to absorb enough of the stock to make
it tender. Drain well, and leave to cool.
- To
prepare the Tenderstem, place in a steamer over boiling
water, and steam for just a few minutes until it is tender.
Leave to cool before cutting each piece into three.
- Heat
a small frying pan and lightly toast the cumin seeds. Remove
from the pan then lightly toast the almonds.
- Once
the bulgur wheat is cool, add the Tenderstem, cumin seeds,
almonds, carrots, red onion, apricots, lemon juice, olive
oil and mint (if using).
- Season
with salt and pepper then toss everything together until
well combined.
Note:
You
can also make this salad with couscous, rice or quinoa.
Cooked prawns or chicken make a nice addition, quickly transforming
the salad into a well balanced main meal.
Serves
4
www.tenderstem.co.uk
STIR
FRIED PRAWNS AND TENDERSTEM® WITH ORIENTAL SEASONING
 This
takes about ten minutes to make from scratch! It’s healthy,
delicious and a great alternative to a Friday night takeaway.
Serve it with noodles or rice and a nice glass of white wine.
Ingredients
2 tbsp wok/stir-fry oil
1 long red chilli, halved, seeded and finely sliced
2 cloves of garlic, chopped or crushed
2cm piece of ginger, peeled and finely chopped
200g Tenderstem® broccoli, sliced in half
200g raw peeled tiger prawns
100g oyster mushrooms, torn into bite-size pieces
100g beansprouts
2 tbsp soy sauce
2 tbsp rice wine or dry sherry
2 tbsp runny honey
2 tsp toasted sesame seeds (optional)
1 tbsp chopped coriander
Method
-
Heat a wok over a high heat and then add the oil. As soon
as the oil is smoking, add the chilli, garlic and ginger
to the wok.
-
Stir-fry for about 30 seconds and then add the Tenderstem®,
prawns, oyster mushrooms and beansprouts.
- Fry
for a few minutes, moving and tossing around in the pan
to cook evenly.
-
Once the prawns are cooked through (pink in colour),
add the soy sauce, rice wine or sherry and honey.
- Continue
to stir-fry for a further minute or so until the Tenderstem®
is just becoming tender and everything is coated with the
oriental seasoning.
- Serve
straight away scattered with sesame seeds if using and chopped
coriander.
Serves
2 as a main
www.tenderstem.co.uk
PRAWN
BUCKWHEAT NOODLES WITH SOY AND GINGER SHALLOTS
 Ingredients
12 small shallots, peeled halved
3 tbsp soy sauce
2.5cm piece fresh ginger, peeled and grated
2 tbsp sunflower oil
1 red chilli, seeded and finely sliced
2 garlic cloves, finely chopped
250g shelled large raw prawns
250g spring greens, trimmed and shredded
200g buckwheat noodles, cooked according to the instructions
on the packet
Method
- Put
the shallots in a small, non-metallic bowl with the soy
sauce and ginger. Cover and set aside to marinate for 20
minutes.
- Drain,
reserving the marinade.
- Heat
the oil in a wok or large frying pan and add the shallots.
- Stir
fry for 3 minutes, until starting to turn golden.
-
Add the chilli, and garlic and stir fry for 1 minute.
- Add
the prawns and stir fry for another 2 minutes, until they
have turned pink.
- Add
the spring greens to the pan and stir fry for 2 minutes,
until just tender.
-
Pour in the reserved marinade and simmer for 30 seconds.
- Add
the cooked noodles to the pan and mix well.
Serves
4
www.UKShallot.com
CHICKEN
BAKED WITH SHALLOTS OLIVES AND THYME
 Ingredients
4 skinless chicken breast fillets
12 shallots, peeled
4 garlic cloves
16 good quality pitted green olives
2 sprigs fresh thyme
2 tbsp extra virgin olive oil
2 tbsp sherry vinegar
salt and freshly ground black pepper
Method
- Preheat
the oven to 190°C / Gas 5.
-
Arrange the chicken breasts in a shallow roasting tin or
baking dish.
- Tuck
the shallots, garlic and olives in around the chicken and
place the thyme sprigs on top.
-
Drizzle over the oil and season with salt and pepper.
- Bake
for 20 minutes, then remove from the oven and drizzle over
the sherry vinegar.
- Cook
for a further 10 minutes, until the chicken is cooked through.
- Serve
with a green salad.
Serves
4
www.UKShallot.com
ROAST
SHALLOT AND BROAD BEAN COUS-COUS
 Ingredients
8 shallots, peeled and halved
1 tbsp olive oil
1/2 tsp smoked paprika
200g cous-cous
300ml vegetable stock
200g broad beans
grated rind and juice 1 small lemon
150g feta cheese, crumbled (optional)
handful chopped fresh mint
salt and freshly ground black pepper
Method
-
Preheat the oven to 190°C / Gas 5.
- Put
the shallots in a small roasting tin and drizzle with the
oil.
- Season
with salt and pepper and roast for 10 - 15 minutes, until
tender and golden.
- Put
the cous-cous in a bowl and stir in the paprika.
-
Pour over the stock and cover with cling film.
- Set
aside for 10 - 15 minutes.
- Cook
the broad beans in boiling salted water for 2 - 3 minutes,
until tender.
- Drain
and refresh under cold running water.
- Slip
the beans out of their grey skins.
-
Fluff up the cous-cous and stir in the beans, lemon rind
and juice, feta (if using), mint and shallots.
Serves
4
www.ukshallot.com
STIR
FRIED SPROUTS WITH LEMON & CHILLI
 Ingredients
2 tsp sesame oil
2 chicken breasts sliced into thin strips
4 shallots thinly sliced
250g Brussels sprouts shredded
1 clove garlic finely diced
½ tsp chilli flakes
Zest of 1 lemon
1 tbsp soy sauce
Method
- In
a wok or large frying pan heat the oil until very hot.
- Throw
in the chicken strips and stir fry them for 1 - 2 minutes
until brown on all sides.
- Add
the shallots, sprouts, garlic and chilli to the pan and
continue to stir fry for 3 - 5 minutes until the sprouts
are tender.
- Stir
through the lemon zest and soy sauce and serve.
Note:
Add
more chilli if you like it hot.
Serves
2
www.loveyourgreens.co.uk
WARM
BROCCOLI AND CHICKEN ASIAN RICE SALAD
 Ingredients
400g broccoli, divided into small florets
2 large chicken breasts, cooked
150g brown rice
4 shallots, finely sliced
1 tbsp sesame oil
3 tbsp light soy sauce
2 red chillies, finely sliced
2 garlic cloves, sliced
Leaves from 3 - 4 sprigs mint
Method
- In
a pan of boiling water simmer the broccoli for 5 minutes
until tender then drain and set aside keeping it warm.
- Cook
the rice according to the pack instructions.
- While
the rice is cooking tear the chicken into strips.
- To
make the dressing heat the oil in a pan and gently cook
the shallots, garlic and chilli for 2 - 3 minutes until
they are nicely soft but not brown then add the soy sauce,
mint and chicken and warm through.
- In
a serving dish combine the broccoli, rice and chicken mixing
well. Scatter a few extra mint leaves on top.
Note:
For a veggie version replace the chicken with roasted cashew
nuts.
Serves
4
www.loveyourgreens.co.uk
THAI
CABBAGE AND CHICKEN NOODLES
 Ingredients
1 pint chicken stock (fresh or cube is fine)
1 thumb sized piece of ginger peeled and cut in half
1 star anise
2tbsp fish sauce
2 chicken breasts
400g white cabbage core removed and shredded very finely
200g rice noodles
2 spring onions sliced
1 small bunch fresh coriander
1 small bunch fresh mint
1 lime cut into wedges
Method
- Place
the stock, ginger, star anise, fish sauce and chicken breasts
into a sauce pan and slowly bring to the boil. Turn down
the heat and leave to poach for 5 - 8 minutes.
- Remove
the chicken breasts and leave to rest for 5 minutes, then
shred.
-
While the chicken is resting add the cabbage to the stock
and simmer for 5 - 8 minutes until the cabbage is tender.
-
Place the rice noodles in a bowl then cover with boiling
water. Leave to soak for 5 - 10 minutes depending on the
packs instructions then drain.
-
Remove the star anise and ginger from the stock, divide
the noodles and cabbage between four bowls and add a ladle
of stock to each.
- Top
each bowl with the shredded chicken, spring onions, coriander
and mint and serve with a wedge or two of lime.
Note:
This
recipe also works well with sweetheart cabbage.
Serves
4
www.loveyourgreens.co.uk
MOROCCAN
BEETROOT AND MINT SALAD WITH YOGURT DRESSING
 Ingredients
750g cooked beetroot dipped in vinegar (not pickled), chopped
into wedges
250g baby spinach leaves, washed & well drained
Large bunch fresh mint, roughly chopped
Large bunch coriander, roughly chopped
For the dressing:
250ml Rachel’s Organic Natural Yogurt (either low fat
or full fat)
2 tsp cumin seeds, roughly ground
1 clove garlic, crushed
Sea salt & freshly ground black pepper
Method
- Reserve
a few of the herbs to garnish the salad.
- In
a large serving bowl, toss together the beetroot, spinach,
mint and coriander,
- Make
the dressing in a small bowl by mixing all the ingredients
together.
- Season
to taste with sea salt and freshly ground black pepper.
- Drizzle
the dressing over the salad just before serving.
- Garnish
with the remaining herbs.
Serves
4
www.lovebeetroot.co.uk
BEETROOT
WILD RICE AND HERB SALAD WITH CUMIN SPICED GRILLED CHICKEN
 Ingredients
For the chicken:
4 chicken breasts
2 tbsp olive oil
2 tsp cumin seeds, roundly ground
2 garlic cloves, crushed
salt and freshly ground black pepper
For the salad:
400g wild rice, or white and wild rice mixed
500g cooked beetroot, chopped into chunks
1 bunch spring onions, finely sliced
1 small bunch each of mint, coriander and dill (reserve
some for garnishing), all roughly chopped
For the dressing:
Juice & zest of 1 orange
1 tbsp white wine vinegar
3 tbsp extra virgin olive oil
salt and freshly ground black pepper
To serve:
4 tsp Greek yogurt
a few dill fronds
Method
- Marinate
the chicken by mixing together the olive oil, cumin, crushed
garlic, and salt and pepper and rub all over the chicken
breasts.
- Set
aside whilst you make the salad. The chicken can be marinated
up to 24hours ahead of time if you want to.
-
For the salad, cook the wild rice according to the packet
instructions – it should take between 30 - 40 minutes.
Drain and rinse under cold running water. Drain really well
and tip into a large bowl.
- Stir
the spring onions, herbs and beetroot though the rice.
-
Mix together the dressing ingredients and taste to check
the seasoning. It may need a little more vinegar if the
orange juice is particularly sweet.
- Stir
the dressing through the salad. Set aside whilst you cook
the chicken.
- Heat
the oven to 180°C / Gas 6.
- Heat
a griddle pan until it is really hot and sear the chicken
on both sides.
- Transfer
to a baking sheet and finish cooking the chicken in the
oven – depending on the thickness of the chicken it
should take 10 - 15 minutes. You can also cook the chicken
on a barbeque.
- When
the chicken is cooked cut each breast into thick slices.
- To
serve, pile the rice salad onto plates or a large serving
platter and arrange the chicken on top.
- Spoon
the yogurt on top and garnish with a scattering of the reserved
dill fronds.
Serves
4
www.lovebeetroot.co.uk
RADISH
ORANGE AND CITRUS CHINESE LEAF SALAD
 Ingredients
150g sugar snaps
1 avocado
1 lemon, juiced
200g artichokes in oil, drained
400g hot smoked salmon flaked
2 spring onions, sliced
50g radishes, sliced
Small bunch of dill chopped
2tbsp mayonnaise
Salt and pepper
Method
- Arrange
the orange and radish slices on a bed of Chinese leaf.
- Whisk
the dressing ingredients together and drizzle over the salad.
Serves
4 - 6
www.loveradish.co.uk
INDIAN
SPICED RADISHES AND PUMPKIN
 Ingredients
800g pumpkin or squash, cut into small chunks
3 tbsp nut oil
½ tsp dried chilli flakes
½ tsp turmeric
½ tsp cumin
½ tsp mustard seeds
2 curry leaves
1 garlic clove, minced or finely grated
1 onion, finely diced
20 radishes, sliced into thick rounds
2 tomatoes, chopped
Method
- Boil
the pumpkin in water for 8 - 10 minutes until tender. Drain
and set aside.
- In
a large frying pan heat the oil and add the chilli, turmeric,
cumin, mustard seeds and curry leaves and cook for a minute
or two until they are fragrant but not burnt.
-
Add the garlic and cook for a further 30 seconds.
- Add
the onions and sauté for a minute then add the radishes
and finally the pumpkin.
- Season
with a good pinch of salt and cook until the vegetables
are tender but start to crisp on the outside.
- Stir
through the chopped tomatoes and serve with chapattis.
Notes:
Also
great served with Dahl.
Serves
4
www.loveradish.co.uk
PINK
LADY® APPLE CHICORY AND PECAN SALAD
Bitter chicory works superbly well with the crunchy sweet
Pink Lady® apples and nutty pecans, all drizzled
with a creamy sesame seed dressing. If you can’t find
tahini, then you could use Dijon mustard instead.
Ingredients
3 chicory bulbs, trimmed, quartered and leaves separated
300g cooked chicken meat, shredded
2 celery sticks, finely sliced
1 Pink Lady® apple, cored and finely sliced
1 shallot, finely sliced
50g pecans, toasted and chopped
juice ½ small lemon
3 tbsp olive oil
1 tbsp tahini
a small handful of fresh flat leaf parsley leaves
50g parmesan shavings
Method
- Put
the chicory onto a large platter.
- Scatter
the chicken, celery, Pink Lady® apple, shallots and
pecans over the top.
- In
a small bowl whisk together the lemon juice, olive oil and
tahini until combined.
- Drizzle
all over the salad and scatter over the parsley and parmesan.
Tip:
To
make a lower fat dressing, mix together 3 tbsp low fat plain
yoghurt with the tahini instead of the oil.
Serves
4
www.pinkladyapples.co.uk
HOT
AND SOUR PINK LADY® APPLE AND PRAWN STIR FRY
 Fiery
from the chilli, sour from the tangy tamarind and naturally
sweet from the delicious Pink Lady® apples.
This meal in minutes will excite your taste buds and soon
get you coming back for more. Try and choose stir fry vegetables
that have lots of different colours and flavours.
Ingredients
100g dried egg noodles
100g Tenderstem® broccoli
2 tbsp groundnut oil
1 Pink Lady® apple, cored and sliced into strips
200g raw peeled king prawns
3 tsp tamarind paste
1 red chilli, finely sliced
1 x 260g pack stir fry vegetables
2 tbsp soy sauce
1 tbsp sesame oil
½ tsp Thai fish sauce
Method
- Cook
the noodles according to packet instructions, drain and
keep warm.
- Meanwhile
cut the florets off the Tenderstem® and finely slice
the stems. Set aside.
- Heat
1 tbsp groundnut oil in a large frying pan or wok, add the
Pink Lady® apple slices and stir fry for 3 minutes or
until lightly browned.
- Add
the prawns and 2 tsp tamarind paste and cook for 2 - 3 minutes
until almost cooked.
- Remove
and keep with the apples.
- Add
the remaining oil to the pan and stir fry the chili, stir
fry vegetables and Tenderstem® for 4 minutes.
- Finally
return the prawns and apples to the pan and stir in the
soy sauce, sesame oil, fish sauce and remaining tamarind.
-
Cook for a minute of two and the serve with the noodles.
Serves
4
www.pinkladyapples.co.uk
PINK
LADY® APPLE AND MOROCCAN GIANT COUSCOUS SALAD
 Crunchy
fresh Pink Lady® apple combines beautifully
with the smoky spicy aromas from Morocco. The perfect lunchbox
treat! You can use regular couscous if you like, just make
according to pack instructions.
Ingredients
3 tbsp dry sherry
50g sultanas or raisins
200g giant couscous
1 tsp smoked paprika
¼ tsp ground cinnamon
½ tsp ground cumin
1 Pink Lady® apple, cored and diced
2 shallots, finely chopped
1 garlic clove, crushed
2 tsp fresh root ginger, finely grated
½ red chili, de-seeded and finely chopped
25g pack fresh mint, leaves only finely chopped
grated zest of 1 lemon
1 tbsp pine nuts, toasted
Method
- Put
the sherry into a small saucepan and gently bring just below
the boil.
- Add
the sultanas and set aside to soak.
- Meanwhile
put the couscous into a saucepan of boiling water and gently
simmer for 6 - 8 minutes until swollen and tender.
- Drain
in a sieve and rinse in cold water. Drain again thoroughly,
using the base of a bowl to squeeze out any excess liquid.
Set aside.
- Put
the paprika, cinnamon and cumin in to a dry frying pan and
gently heat until fragrant.
- Transfer
to a large bowl.
- Add
all the remaining ingredients and stir in the couscous,
sultanas and soaking sherry.
-
Check seasoning and serve.
Serves
2
www.pinkladyapples.co.uk
VIVA
STRAWBERRIES AND AVOCADO SALAD
 This
easy salad is bursting with fresh flavours. The unusual combination
of the sweet strawberries and the peppery rocket along combined
with the sweet and sour of the shallots and honey make a perfect
salad for any dish. It’s also easily multiplied for easy
entertaining and buffets.
Ingredients
For the dressing:
2tbsp olive oil
1tbsp Cider Vinegar
1tsp lemon juice
1tsp honey
1 shallot, finely sliced
Good pinch of rock salt
Black pepper
10 Viva Strawberries
1 Bag of Rocket
1 ripe avocado
Handful of pistachios, chopped
Method
- Whisk
together the dressing ingredients in a small bowl and set
aside.
- Hull
and quarter the strawberries.
- Pit,
peel and slice the avocado.
- Tip
the rocket into a bowl and toss in half of the dressing.
- Scatter
the dressed rocket on a serving plate and top with the avocado
and strawberry slices.
- Drizzle
the remaining dressing over the slices and top with the
chopped pistachios.
Serves
2
www.vivastrawberries.com
VIVA
STRAWBERRIES PINK PEPPERCORN AND MINT COUSCOUS
 This
is a simple but impressive side dish, and can be eaten either
hot or cold. It’s perfect served as a side dish with
green vegetables or with one of the first barbeques of the
year. With the fresh, summery tastes of strawberries and mint,
it doesn’t matter whether the sun shines or not!
Ingredients
300g Couscous
300ml vegetable stock
12 - 15 Viva strawberries
Small bunch fresh mint
1 heaped tbsp pink pepper corns, crushed
Method
- Cook
the couscous as per the pack instructions using the vegetable
stock and set aside.
- While
the couscous is soaking, hull and chop the strawberries.
- Once
the couscous is ready, stir in the strawberries and the
crushed pepper corns.
- Just
before serving, chop the mint and stir it into the couscous.
Serves
6 as a side dish
www.vivastrawberries.com
VIVA
STRAWBERRY LEMON AND BASIL SALAD WITH BUFFALO MOZZARELLA
This salad combines sweet strawberries, creamy mozzarella,
sharp citrus lemon and fragrant basil. For a lower fat version
try using reduced fat mozzarella, and pile high on crisp breads
for an easy lunch snack.
Ingredients
100ml olive oil
1 lemon
10-15 basil leaves
10 Viva strawberries, halved
1 ball of buffalo mozzarella
Method
-
Using a vegetable peeler remove slivers of the lemon peel.
-
In a small pan heat the oil then drop in the lemon peel
and cook till it shows the very first signs of browning.
-
Fish them out immediately with a tongs and dry on some kitchen
roll.
- Turn
the temperature down a little and do the same with the basil
leaves taking care as the oils may spit.
- Cook
until they’re translucent then set the flavoured oil
aside to cool.
- Rip
the Mozzarella ball into pieces and arrange the strawberries
and mozzarella on 2 plates.
- Squeeze
half the lemon into the cooled oil, add a pinch of salt
and some ground black pepper and whisk.
- Drizzle
a few spoonfuls of dressing over the strawberries and mozzarella
then scatter over the basil and lemon zest.
- Keep
any remaining dressing in the fridge and use on salads,
fish or pasta.
Serves
2
www.vivastrawberries.com
Published
17 December 2011
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