HEALTHY-CHEF

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Archives for September 2015

Pearled Spelt, Split Pea & Butternut Squash Pilaf

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Pearled Spelt, Split Pea & Butternut Squash Pilaf
 
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Autumn has arrived and this dish sums it up for me. Mild Indian flavours combined with comforting pulses and the autumn shades of butternut squash a winner even with my carnivorous husband!
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Recipe type: Mains
Cuisine: Persian
Serves: 6 portions
Ingredients
  • ½tbsp coconut oil
  • 2 small red onions, thinly sliced
  • 2 cloves garlic, finely chopped
  • 2tsp cumin seeds
  • 100g (3½oz) pearled spelt
  • 120g (4oz) dried yellow split peas
  • 1l (32fl oz) vegetable stock (or chicken stock for meat eaters)
  • 1kg (2lb) butternut squash, peeled, seeds removed and cut into 2cm(¾in) chunks
  • 2tbsp chopped flat-leaf parsley
Instructions
  1. Heat the oil in a large saucepan and add the onions, garlic and cumin and cook, stirring, for about 5 minutes.
  2. Stir in the pearled spelt and split peas and cook, stirring regularly, for about 3 minutes.
  3. Add the stock and bring to the boil.
  4. Reduce the heat to low, cover and simmer gently for 35 minutes.
  5. Add the butternut squash, increase the heat and bring to the boil.
  6. Simmer gently for about 15 minutes, or until tender. Stir through the parsley and flake with a fork before serving.
Notes
You can use most pulses in this recipe, try red/green lentils and if you can't find pearled spelt pearled barley can be used, though not as nutritious.

 

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Chunky Mint Raita

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Chunky Mint Raita
 
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Sometimes irate lacks a little oomph, this version is great served alongside curry, tandoori chicken or as an accompaniment to poppadoms/naan, though you may want to pop a spoon by the dish to aid serving.
Serves: 1 bowl
Ingredients
  • 2 tbsp whole cumin seeds
  • 10g fresh mint leaves, washed and chopped
  • 1 organic cucumber (seeded if preferred) quartered lengthways and sliced thinly
  • 1 large pot Greek yogurt
  • 1 teaspoon raw honey
Instructions
  1. Heat a dry saucepan and toast the cumin seeds for a minute or so until lightly toasted.
  2. Combine all ingredients in a bowl

 

 

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Chicken Tikka Thighs

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Tandoori Chicken Thighs
 
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Great for family gatherings, bbs, picnics, buffets. Equally delicious hot or cold also works well as kebabs, just replace the chicken thighs with diced chicken breast and sew the chicken onto skewers before marinading.
Recipe type: Mains
Cuisine: Indian
Serves: 8-10 portions
Ingredients
  • 8-10 organic free range chicken thighs (skin on)
  • Marinade
  • 2 tbsp thick yoghurt/ Greek yoghurt
  • 4 cloves garlic
  • 1” piece ginger peeled
  • 1 green chilli
  • 1 tsp mild paprika
  • ½ tsp chilli powder (or a little more if you’d like it spicy)
  • ½ tsp garam masala powder
  • 1 tsp coriander powder
  • Pinch cinnamon powder
  • Pinch of saffron crushed
  • Sea Salt to taste
  • Juice of a lemon
Instructions
  1. Mix all the marinade ingredients together in a large bowl.
  2. Add the chicken thighs ensuring all sides are coated in the marinade, marinade for a minimum of 2hrs or overnight
  3. Roast in a 375f/190c for 30-40mins (dependant on the size of your chicken thighs) until juices run clear, alternatively grill/BBQ for 20/25 minutes turning half way through cooking time.
  4. Serve warm or cold with cheeks of lemon and my chunky mint raita.

 

 

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Celebration Chocolate Fudge Cake

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Celebration Chocolate Fudge Cake
 
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Okay I know this site is called Healthy Chef and you only have to look at the title of this recipe to guess you don't want to eat this too often. But once in a while, Birthday, Anniversary etc this is the cake and once the candles have been blown out and removed!!! you can put the entire cake in a warm oven for 20-25mins and serve gooey slices trickled with ice cold pouring cream as a delicious pudding!
Recipe type: Dessert
Ingredients
  • 200g/8oz good quality dark chocolate, minimum 70% cocoa
  • 200g/8oz organic butter, diced
  • 1 tbsp instant coffee
  • 85g/3oz self raising flour (spelt/rice/wholemeal/quinoa is best)
  • 85g/3oz plain flour(spelt/rice/wholemeal/quinoa is best)
  • ¼ tsp bicarb of soda
  • 250g/9oz xylitol
  • 25g/10z organic cocoa powder
  • 3 eggs at room temperature
  • 75ml buttermilk
  • Ganache
  • 200g good quality dark chocolate minimum 70% cocoa
  • 284ml double cream
Instructions
  1. grease and line a 20cm cake tin, preheat oven to 284f/140c
  2. break chocolate into pieces and place into a heavy based pan along with the butter, coffee and 125ml of water.
  3. warm through over a low/medium heat until the ingredients have melted and combined, stir frequently and don't overheat
  4. sieve the flours, bicarb and cocoa into a large mixing bowl add the sugar and combine
  5. in a separate bowl beat the eggs and add the buttermilk
  6. now put the chocolate mixture and egg mixture into the dry ingredients and fold carefully until completely combined
  7. pour into the prepared tin and bake in the preheated oven for 1hr-1hr20, until a skewer inserted into the centre comes out clean
  8. remove allow to cool entirely before slicing horizontally into three discs
  9. to make the ganache warm the milk over a low heat then break the chocolate into the cream stir till combined.
  10. use a little of the ganache to sandwich the layers together and spread the rest generously on the top and sides of the cake to cover entirely
  11. if you wish you can decorate the top with seasonal fruits
Notes
For a change try using flavoured good quality dark chocolate orange and chilli work well.

 

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Carrot & Orange Cake

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Carrot & Orange Cake
 
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This cake is light and spongy as far as carrot cakes go and is most definitely a lot more dinghy thanks to the incorporation of the orange pulp and zest. It works equally well substituting the coconut for walnuts/raisins/hazelnuts and cinnamon/nutmeg works well as a change from the spices referenced.
Recipe type: Cakes & Bakes
Serves: 8 slices
Ingredients
  • 2 eggs
  • 150ml/3/4 cup maple syrup
  • ½ cup organic sunflower oil
  • 200g/1½ cups grated carrot, about 3-4 carrots
  • Grated rind of 1 orange
  • pulp of 1 orange (whizz an orange in the blender or chop finely)
  • 75g/1/2 cup desiccated coconut/coconut flakes
  • 165g/1/2 cup flour (ideally wholemeal spelt, rice flour or quinoa flour)
  • 2 teaspoons baking powder
  • ½ teaspoon ginger
  • ½ teaspoon mixed spice
Instructions
  1. Preheat oven to 340F
  2. Using an electric or balloon whisk combine the eggs, maple syrup and oil in a large mixing bowl.
  3. Fold in the grated carrot, orange rind and coconut.
  4. Sieve the flour, baking powder, ginger and mixed spice and gently fold in, taking care not to beat out the air.
  5. Pour the cake batter into a greased/lined 20cm round cake tin
  6. Bake for 35-45mins, until a skewer inserted into the middle of the cake comes out clean

 

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Oriental Salmon

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Oriental Salmon
 
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Sometimes you just want the saltiness and full bodies of oriental flavouring. This dish does all that but without the addition of soy sauce.
Recipe type: Main
Cuisine: Chinese
Serves: 4
Ingredients
  • 4 Wild Salmon Fillets (skin on)
  • Marinade:
  • 2 tablespoons organic tamari soy sauce
  • 2 tablespoons rice vinegar
  • 2 tablespoons sesame oil
  • 1 tablespoons xylitol
  • 2 cloves garlic, pressed
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon sesame seeds
  • 4 green onions, thinly sliced
  • 1 lime juice & zest
  • Honey & Ginger Glaze
  • 2 tablespoons honey
  • 1 teaspoon organic tamari soy sauce
  • 1 teaspoon sesame oil
  • ½ teaspoon grated fresh ginger
  • ½ teaspoon sesame seeds
Instructions
  1. Place all marinade ingredients in a blender and whizz to combine
  2. Place the salmon fillets in a shallow dish cover with the marinade and leave for at least 20 minutes or overnight
  3. Combine all the glaze ingredients together in a serving bowl
  4. Preheat your oven to 400F/200C
  5. Heat some coconut oil in a shallow frying pan and once hot add the salmon fillets skin side down, fry till the skins are brown and crispy
  6. Transfer to your preheated oven for 5-10 minutes, until the salmon fillets are cooked through.
  7. Serve immediately with a drizzle of the glaze, some lemon garlic broccoli or a pile of salad.
Notes
I use an oven-friendly frying pan so I can transfer the salmon straight from the stove to the oven.

 

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Chocolate Cake

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Chocolate Cake
 
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When only chocolate cake will do. This is the most simple recipe for chocolate cake I know. It is exactly how I like my chocolate cake unadulterated by buttercream, icings, fondants, creams and hence a lot lighter on calories/fats.That said if you really must have something on your cake double this recipe use 2 of the suggested round tins and sandwich together with the best quality raspberry jam you can afford (better still make your own!). Soft whipped cream too if its a celebratory cake.
Recipe type: Cakes & Bakes
Serves: 8 slices
Ingredients
  • 175g/6oz self raising flour (spelt/rice/quinoa flour) if you only have plain add 2 scant tsps of baking powder
  • 115g/6oz xylitol/raw honey/organic maple syrup
  • 115g/4oz softened organic butter
  • 2 tbs almond milk
Instructions
  1. Line a 15cm round cake tin
  2. Preheat oven to 300f/150c
  3. Using an electric whisk or balloon whisk whip together the eggs, xylitol/maple syrup/honey,soft butter and almond milk.
  4. Once well combined gently fold in the sifted self raising flour and spoon into the prepared tin
  5. Bake in the preheated oven for 1 hour, or until a skewer instead into the centre of the cake comes out clean.

 

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Roast Beetroot

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Roast Beetroot
 
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So simple this can hardly be called a recipe. However I've included it because for years I have bought the vacuum packed beetroot from the chiller section under the premise that to produce it at home would be messy and complicated. Not true! Also I promise you as well as being healthier, no unnecessary processing, additives and vacuum wrapping, they taste better too!
Recipe type: Accompaniment
Serves: 1
Ingredients
  • Beetroot, raw
  • Tinfoil
Instructions
  1. Preheat your oven to 375F (190C)
  2. Remove any stalks, leaves from the beetroot (these can be used in salads if desired)
  3. Peel the beetroot and wrap in tinfoil (if you are doing more than one beetroot I advise wrap separately)
  4. Place on a baking sheet and roast for approximately 1hr (check after 45 mins, insert a metal skewer and ensure beetroot feels tender in the centre before removing)
  5. Enjoy hot or cold, with maybe a teaspoon of cider vinegar.

 

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Banana Bread

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Banana Bread
 
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Dense, moist, packed with healthy goodies that give you your sugar hit and fill you up, what more do want!
Recipe type: Cakes & Bakes
Serves: 8 slices
Ingredients
  • 120g (1 cup) rice/quinoa flour (see notes)
  • 120g (1 cup) ground almonds
  • 1 tsp bicarbonate of soda
  • 1 tsp ginger
  • 1tsp mixed spice
  • 60g (1/4cup) organic butter (melted/room temperature)
  • 2 tbs greek yoghurt/plain yogurt
  • 135g (3/4 cup) organic maple syrup/raw honey
  • 2 eggs, beaten (room temperature)
  • 3 or 4 (3 cups) overripe bananas mashed
  • 1 handful of raisins
  • 1 handful of chopped walnuts
Instructions
  1. Preheat oven to 350F (175C)
  2. Grease & line a 9x5 inch loaf tin
  3. Sift the flour and bicarb of soda into a large mixing bowl add the ground almonds and spices
  4. In a separate bowl combine the butter, yoghurt, maple syrup/raw honey, eggs and mashed banana
  5. Add this mix to the dry ingredients and carefully fold in
  6. Pour the batter into the lined loaf tin and bake in your preheated oven for 50-60 mins (check after 45 mins) remove when a skewer inserted into the middle of the cake comes out clean.
  7. Allow to cool before serving.

 

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Lemon & Ginger Cheesecake

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Lemon & Ginger Mascarpone Cheesecake
 
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A light, non-bake cheesecake that is both quick and easy and a favourite with both children and adults. Feel free to vary the flavours by using different biscuits in the base and flavours in the cheesecake topping i.e. almond macaroon biscuits and orange liqueur.
Cuisine: Dessert
Serves: 10 slices
Ingredients
  • 1 packet (300g) ginger biscuits
  • 100g organic unsalted butter, melted
  • 500g mascarpone
  • 300ml double cream
  • 1 vanilla pod, seeds (split pod in half lengthways and run a sharp knife along the pod to remove the black seeds)
  • 2 tbs raw honey
  • 1 tbs lemon juice
Instructions
  1. Crush the ginger nuts in a large sandwich bag with a rolling pin or using your food processor
  2. Add the melted butter and combine
  3. Press the biscuit mix firmly into your prepared tin, using the back of a large spoon helps with this.
  4. Whip the double cream till you have soft peaks
  5. In a separate bowl cream together the marscapone cream, vanilla seeds, raw honey and lemon juice.
  6. Carefully fold in the whipped cream, careful not to overwork forcing the air out of the cream
  7. Now spoon over the biscuit base, smooth over the top and cover with clingfilm
  8. Refridgerate for a minimum of 4 hours or overnight
  9. Allow to come back to room temperature before serving alongside a puddle of seasonal berries

 

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