Chicken katsu curry
A wagamamas special one of my daughter's is mildly obsessed by. Having googled the recipe I realised with a few tweaks here and there it was a well balanced, nutritional meal, just don't go mad on the sauce! It scored top marks from said daughter, though she wasn't prepared to commit to whose dish she preferred the most!
Recipe type: Main
Serves: 6 people
- 100g unrefined flour, seasoned with lots of sea salt and
- 1 free-range egg, beaten lightly
- 200g Japanese panko breadcrumbs
- 6 boneless skinless free range chicken breasts
- 100ml coconut oil
- steamed rice and salad to serve
- For the curry sauce
- 1 tablespoon coconut oil
- 1 onion, peeled and chopped
- 5 whole garlic cloves, peeled
- 2 carrots, peeled and chopped
- 2 tablespoons unrefined flour
- 1 tablespoon medium curry powder
- 600ml homemade/good quality chicken stock
- 2 teaspoons raw honey
- 1 tablespoon tamari sauce (healthy soy sauce alternative)
- 1 bay leaf
- half a teaspoon garam masala
- Preheat oven to 375F
- To make the sauce
- heat the oil in a small pan.
- Add the onion and garlic and sauté for 2 minutes, then throw in the carrots and sweat slowly for 10 minutes with the lid on, giving the odd stir, until softened and starting to caramelise.
- Stir in the flour and curry powder and cook for a minute.
- Slowly pour in the stock until combined (do this gradually to avoid getting lumps).
- Add the honey, tamari sauce and bay leaf and bring to the boil, then reduce the heat and simmer for 20 minutes, so the sauce thickens but is still of pouring consistency.
- Add the garam masala,
- Pour the sauce into a liquidiser/food processor and pulse for 1-2 minutes until you have a smooth velvety sauce.
- For the chicken.
- Put the seasoned flour, egg and breadcrumbs on separate plates.
- Coat the chicken in the flour, then dip into the egg and finally into the breadcrumbs.
- Heat the coconut oil in a frying pan and fry the breaded chicken breasts for 2-3 minutes on each side, or until golden. Remove from the pan and place onto a baking sheet into the preheated oven for 15 minutes, or until cooked through.
- Slice the chicken diagonally and serve with the sauce drizzled over, steamed rice and salad.
Curried Carrot and Red Lentil Soup
Packed with beta-carotenes, vitamin K and protein this bowl of goodness if filling and nourishing not to mention delicious. Mop it up with a slice of sourdough or naan.
Recipe type: Soup
Serves: 8 people
- 1 red onion
- 1 celery stick
- 1 thumb-sized portion of fresh ginger
- 2 tsp heaped cumin seeds
- 2 heaped tsp curry powder
- 1 kg organic carrots, peeled and sliced
- 200g red lentils
- 750ml good-quality or homemade stock
- 3 tbsp coconut oil
- 1 tbsp fresh coriander, to serve, optional
- Melt the coconut oil in a saucepan
- Sweat the onion and carrots with a pinch of salt, for 5-6 minutes, or until softened
- Toast the cumin seeds in a dry frying pan until fragrant
- Add the toasted cumin seeds and curry powder to the vegetables
- Cook for a further 2-3 minutes
- Add the stock and 500ml/18fl oz of water and bring to the boil
- Reduce to a simmer and cook for 30 minutes
- Blend the soup in a food processor until smooth
- Season to taste with salt and freshly ground black pepper
- To serve, ladle the soup into serving bowls and sprinkle with coriander if you want to
I have just returned from a wonderful week in Mexico, great weather, great people and great food. One simple, healthy and very versatile dish is the Quesadilla. It literally takes 5 minutes, you can use any filling ingredients you fancy (have in stock!) and they're a winner with children too!
Recipe type: Main
Serves: 1 portion
- 50g grated good quality cheese
- 1 spring onions
- ¼ organic red pepper, sliced thinly
- Sprinkle of diced organic lean ham (optional)
- tsp deseeded chilli, diced finely (optional)
- 2 tortillas
- soured cream , to serve
- Mix the grated cheese, onion, red pepper and ,if using, the ham and chilli in a bowl
- Heat a dry frying pan over a high heat for approximately 1 minute or until smoking hot
- Add one of the tortillas and pour over the mixed ingredients, spread evenly over the tortilla place the other tortilla on top.
- Reduce the heat to medium and fry for ½ minutes on either side till the tortilla is crisp and browned and the cheese is fully melted.
- Carefully tip onto a chopping board/plates and slice into quarters
- Enjoy with a fresh salad and dollop of sour cream
A really quick recipe for a healthy, versatile Italian classic. Not only does this work well folded through pasta, rice, quinoa etc I use it to marinade fish, chicken and to add to a whole multitude of salads and salad dressings
Recipe type: Sauce/Dressing
- 2 organic garlic cloves
- sea salt
- freshly ground black pepper
- 100g fresh basil, including the stalks
- 50g pine nuts , very lightly toasted
- 50g Parmesan cheese , freshly grated
- 50ml extra virgin olive oil
- Place all the ingredients into a food processor combine briefly until you have a coarse paste, add more virgin olive oil if it is too coarse.
- Will keep for up to one week refridgerated
Add half a chilli if you want a spicy version.
Omelettes are so versatile you can literally make them with as many or few ingredients as you like! If you are really keen on egg white omelette you can make this recipe purely with egg whites, I recommend a minimum of 6 to make a decent sized omelette.
Recipe type: Main
Serves: 1 person
- 4 egg whites
- 2 egg yolks
- 50g grated cheese, your preference
- Sea salt and freshly milled pepper
- Optional extras:-
- ½ a small red onion,grated
- handful of organic spinach leaves
- Whisk the egg whites and yolks in a bowl and season
- Heat a non-stick heavy boomed frying pan/omelette pan over a high flame and add ½ tbsp of coconut oil
- Pour in the egg batter and reduce the heat to medium
- Allow the omelette to cook for approximately 1 min, then sprinkle the cheese, and any other choose toppings, evenly over the omelette.
- Transfer to a pre-heated grill (broil) and grill the topside of the omelette for approximately 1 minute, until the omelette has set and the cheese is bubbling.
- Turn out onto a warmed serving plate.
Chocolate Chip Cookies
Cookies as a concept are not that bad for you, its just the copious amounts of unnecessary sugar manufactures and recipes call for that has given them such a bad press. Try this really simple, loved by young and old recipe and use it as a basis for loads of excellent cookie combinations such as apricot and cinnamon, cranberry or orange and hazelnut.
Serves: 16 cookies
- Basic cookie dough ingredients:
- 100g/31/2oz organic butter, at room temperature
- 1 free range gg
- 100g stevia, xylitol
- ½ vanilla essence/extract or if you'd prefer the vanilla seeds from ½ a vanilla pod
- 150g/51/2oz unrefined flour, I used coconut flour. For a flourless version use 150g/51/2oz rolled oats and ¼ tsp bicarbonate of soda
- 75g dark 70% minimum cocoa chocolate chips/broken chocolate
- preheat oven to 180C/350F
- line two trays with greaseproof paper
- in a large bowl whisk together the butter and egg then add the sugar and vanilla
- using a wooden spoon fold in the flour/oats & bicarbonate of soda until you have a soft dough, lastly fold though the chocolate chips.
- roll the dough into 16 even balls, space evenly on the prepared trays
- cover with cling film and refrigerate for 30mins
- bake for 15 mins in the preheated oven
- cool on a rack
Coconut Chicken Curry
A quick, comforting curry perfect Sunday supper!
Recipe type: Main
- 1 tbsp coconut oil
- 1 onion, finely chopped
- 2 garlic cloves, crushed
- 2cm piece root ginger, grated
- 750g lean boneless chicken breasts, cut into 4cm pieces
- 2tsp ground coriander
- 1 small cinnamon stick
- Salt and freshly ground black pepper
- 50g block coconut, grated
- 150ml coconut milk/cream
- 150ml good quality/homemade vegetable/chicken stock
- 2tbsp freshly chopped parsley
- Melt the coconut oil in a frying pan, gently fry the onion, garlic and ginger for 5 mins to soften but not brown.
- Add the chicken, ground coriander, cinnamon and cook, stirring, for 10 mins until lightly browned all over.
- Mix in the coconut then add the coconut milk/cream. 150ml water to just cover the chicken. Simmer gently for about 15 mins until tender and cooked through. Discard the cinnamon stick.
- To serve, sprinkle with chopped coriander and serve with rice and a cucumber, tomato and onion salad.
Leggera Superfood Salad
My daughters persuaded me to dine in a popular pizzeria chain recently, I opted for their 'healthy option salad'. I could not have been more pleasantly surprised at what I received! A plate of rainbow loveliness, fresh, brimming with goodness and genuinely delicious, even my daughters thought so! I quickly noted the ingredients and eh voila here is my version.
Recipe type: Salad
Serves: 1 or 6 persons
- NB The quantities in brackets are for a 6 person serving
- 1 good handful (1 bag)salad leaves
- 1 good handful (1 small bag) baby spinach
- ¼ (1 whole)cucumber, sliced
- ½ avocado (3 avocados) , chopped
- 1 tsp (100g) lentils , cooked
- 50g (300g) mozzarella , torn/goats cheese cubed
- 60g (350g) butternut squash , roasted
- 50g (300g) beetroot , cooked and sliced
- 2 (12) radish, finely sliced
- 1 pinch (50g) fresh basil leaves
- 1 drizzle (large glug)balsamic glaze
- 1 drizzle (large plug) extra virgin olive oil
- 1 tbsp (6 tbsp) pine kernels
- Start by laying the plate with the salad leaves and baby spinach. Sprinkle on the cucumber, chopped avocado, lentils and then toss in the torn mozzarella/goats cheese, butternut squash, beetroot and radish.
- Finally, top with the basil leaves and pine kernels and drizzle on the balsamic glaze and extra virgin olive oil.
NB The quantities in brackets are for a 6 person serving