HEALTHY-CHEF

Really good food...that's really good for you!

Archives for February 2016

Jerk Chicken & Coconut Rice

by Leave a Comment

 

 

 

IMG_2137

 

Jerk Chicken & Coconut Rice
 
Save Print
Prep time
Cook time
Total time
 
A little bit of heat to warm up a simple chicken dish. Feel free to add a red chilli to the blender if you like things a little spicier also works well with fish and pork chops
Recipe type: Mains
Cuisine: Caribbean
Serves: 6 people
Ingredients
  • For the Jerk Chicken:
  • 1 tbsp allspice berries.
  • 1 tbsp black peppercorns
  • 1 tbsp dried chilli flakes.
  • 1 tbsp xylitol/stevia
  • 2 tbsp raw honey
  • A handful of fresh coriander
  • 4 garlic cloves,
  • 3cm piece of fresh ginger, peeled.
  • 4 spring onions trimmed and finely sliced.
  • 1 small pot of natural yoghurt
  • Zest and juice of 1 lime
  • ½ a teaspoon sea salt
  • 8 of each chicken thigh and drumsticks, or use 32 wings(Cut 5 mm deep slashes into the chicken to absorb the marinade)
  • For the Coconut Rice:
  • 75 ml coconut milk
  • 850ml (1½ pint) good quality/homemade chicken or vegetable stock
  • 3 sprigs of thyme
  • 1 bay leaf
  • 2 cloves
  • 2 garlic clove, peeled and crushed
  • 2 spring onions ,finely chopped
  • Salt and pepper
  • 450g (1lb) basmati rice
  • 4 tablespoons freshly chopped coriander
Instructions
  1. For the Jerk Chicken:
  2. Place all the marinade ingredients into a blender a roughly pulse to a loose and well mixed paste
  3. Add the chicken pieces into a large bowl with the marinade and mix to coat well
  4. Cover with cling film and leave to marinade for at least 4 hours, preferably overnight
  5. Carefully place the pieces onto barbecue or into a hot oven (425F) for 30/35 minutes until cooked through
  6. For the Coconut Rice:
  7. Add all the ingredients, except the rice, spring onions and coriander to a saucepan and bring to the boil, cover, then turn down and simmer over a medium heat for 15 minutes.
  8. Add the rice and if necessary add some water to bring the level to about 2½cm (1in) above the level of the rice.
  9. Bring to the boil, and then cover the rice immediately.
  10. Turn the heat down to its lowest level and cook for 10-15 minutes - don't stir it
  11. Add the spring onions and coriander, cook for 5 more minutes and serve immediately with the jerk chicken

 

Share

Carrot & Coriander Soup

by Leave a Comment

IMG_2117

Carrot & Coriander Soup
 
Save Print
Prep time
Cook time
Total time
 
I love the vibrant colour of this soup it gives me energy just looking at it!
Recipe type: Soup
Serves: 6 bowls
Ingredients
  • 1 tbsp coconut oil
  • 1 onion, sliced
  • 450g/1lb carrots, sliced
  • 1 tsp ground coriander
  • 1.2 litresl/2 pints vegetable stock
  • zest of 1 large orange
  • large bunch fresh coriander, roughly chopped
  • salt and freshly ground black pepper
Instructions
  1. Heat the oil in a large pan and add the onions and the carrots. Cook for 3-4 minutes until starting to soften.
  2. Stir in the ground coriander and season well. Cook for 1 minute.
  3. Add the vegetable stock and bring to the boil. Simmer until the vegetables are tender, approximately 20-25 minutes.
  4. Whizz with a hand blender or in a blender until smooth. Reheat in a clean pan, stir in the fresh coriander and zest of orange.
  5. Serve with warm garlic & corridor naan.

 

Share

Sugar-free Scones

by Leave a Comment

 

 

IMG_2093 IMG_2091

Sugar-free Scones
 
Save Print
Prep time
Cook time
Total time
 
There are certain recipes where you really really really don't need sugar, and scones is one of them. Clearly if you have a sweet tooth the addition of dried fruit gives you a natural fructose kick, and if you really must a smudge of good quality/homemade conserve will provide all the sweetness you need to make this a super filling, tasty, moorish treat.
Recipe type: Cakes & Bakes
Serves: 12 scones
Ingredients
  • 450g/16oz self raising unrefined flour (i used wholemeal)
  • 100g/4oz chopped apricots (you can used any dried fruit you like or leave plain)
  • 150g/6oz organic butter
  • 2 free range eggs, beaten
  • 6-8 tablespoons almond milk (you can use organic milk if you prefer)
Instructions
  1. Preheat the oven to 425f/220C
  2. Sieve the flour into a large mixing bowl and rub the butter into the flour until you have coarse breadcrumbs
  3. sprinkle in the dried fruit
  4. pour in the beaten egg and milk and stir to combine
  5. form the dough into a ball and turn onto a lightly floured work surface
  6. press into a rectangle about 1inch (2cm) thick
  7. either cut into 10/12 squares/triangles or use a pastry cutter to cut out 10/12 scones
  8. place on a greased baking sheet
  9. bake in the top of your preheated oven for 10-12 minutes until golden brown
  10. Leave to cool on a cooling tray
  11. Serve with good conserve or homemade jam.
Notes
You can substitute the 100g of dried fruit for 100g of grated cheese for a tasty savoury option.

 

Share

Be My Valentine Cake

by Leave a Comment

 

IMG_2059

 

 

Be My Valentine Cake
 
Save Print
Prep time
Cook time
Total time
 
Dark chocolate and raspberries are the perfect marriage. I've kept this cake light by using a genoise sponge base, try different berries and/or boozy combinations morello cherries and kirsch work really well.
Serves: 8-10 slices
Ingredients
  • For the Genoise Sponge
  • 15g unsalted butter, melted
  • 2 free range eggs
  • 60g stevia/xylitol
  • 50g plain flour, plus extra for dusting
  • 10g cocoa powder
  • Pinch of sea salt
  • 20ml brandy (optional)
  • For the mousse
  • 175g 70% minimum organic dark chocolate
  • 4 eggs, separated
  • 100g stevia/xylitol (natural sugar substitutes)
  • 3tbs strong coffee (add 1 tbs of strong coffee granules to 2 tbs of boiling water)
  • 175g organic butter, diced
  • 60ml brandy (optional)
  • 150ml double cream
  • 1tbs organic cocoa powder
  • To decorate
  • 2 punnets fresh organic raspberries
Instructions
  1. For the Genoise Sponge:
  2. preheat your oven to 180°C. Grease and line 20cm sandwich tin
  3. put the eggs and sugar into a heatproof bowl and place over a pan of simmering water. Whisk, using an electric hand-held whisk, for at least 7 minutes until the mixture is trebled in bulk, very pale and thick enough to hold a trail when the beaters are lifted.
  4. sift the flour, cocoa powder and salt together over the mixture and fold in gently, keeping in as much air as you can. Finally, very carefully fold in the melted butter.
  5. spoon the mixture into the prepared sandwich tin and bake for 25 minutes until golden and slightly shrunk from the sides of the tin.
  6. leave the sponge to cool in the tin
  7. For the mousse:
  8. break the chocolate into a heatproof bowl and place over a saucepan of boiling water,add the coffee melt and then remove from the heat and stir in the diced butter until melted.
  9. beat the egg yolks and 90g of xylitol together
  10. pour in the melted chocolate mixture and combine
  11. in a separate bowl whisk the egg whites until soft peaks form then add the remaining 10g of xylitol and continue to whisk until stiff peaks form (please make sure they are stiff, for the brave tip the bowl upside down, the egg whites should stay in the bowl!)
  12. Carefully fold the whites into the egg yolk mixture until all the white has disappeared, be careful not to beat the air out of your mousse
  13. To construct the cake: (see notes)
  14. Leaving the cake in the tin brush the surface with 20ml of brandy
  15. Carefully spoon over the chocolate mousse levelling it off with a palette knife
  16. Cover with cling film and refrigerate for a minimum of 2 hours
  17. To unfold slide a warmed palette knife (dip in hot water) around the edge of the sandwich tin and carefully release the cake from the pan.
  18. Place on a serving plate and decorate with the raspberries
  19. Serve with a splash of double cream or spoon of creme fraiche
Notes
I have used the standard method of chilling and unmoulding in this recipe but if you prefer you can remove the sponge once cooked and cooled and place on your serving plate, if you are using it brush with the brandy. Using the original sandwich tin ring, wrap in cling film and carefully replace around your sponge. Next spoon the mousse on top of the cake cover with cling film and refrigerate for a minimum of two hours. Carefully release the sandwich tin ring and decorate with the raspberries.

 

Share

Brown Lentil & Tomato Soup

by Leave a Comment

 

 

 

 

IMG_2107

 
Save Print
Prep time
Cook time
Total time
 
I like hearty thick stew like soups, and this is my new favourite! If you prefer your soup more liquid simply add more stock to suit.
Recipe type: Soup
Serves: 6 servings
Ingredients
  • 1 tbsp coconut oil
  • 1 leek (pale part only), thinly sliced
  • 2 carrots, finely chopped
  • 2 celery stalks, finely chopped
  • 2 tablespoons tomato paste
  • 300g green or brown lentils, rinsed, drained
  • 1 Litre vegetable stock (homemade/best quality you can get)
  • 400g can chopped tomatoes
  • 400g can cannellini beans, rinsed, drained
  • 2 tsp ground coriander
  • 1 tsp smoked paprika
  • 1 tsp cumin
  • sea salt and pepper to taste
  • ⅓ cup finely chopped flat-leaf parsley
Instructions
  1. Heat the oil in a large saucepan over medium heat. Add the leek, carrot and celery, then cook, stirring, for 3-4 minutes until softened.
  2. Add the tomato paste and cook for 1 minute.
  3. Add the lentils and stock and bring to the boil. Reduce heat to medium-low and simmer gently for 1 hour, until the lentils are tender.
  4. Add the tomato, cannellini beans, coriander, paprika, cumin and sea salt and pepper to the pan, then cook, stirring occasionally, for a further 20 minutes or until soup is thick. Taste for spices and seasoning, then stir in half the parsley.
  5. Serve in soup bowls and top with remaining parsley

 

 

 

 

Share

Victoria Sponge

by 2 Comments

IMG_2086

 

 

 

Victoria Sponge
 
Save Print
Prep time
Cook time
Total time
 
The classics are often the best and I have spent a long time finding and perfecting the ideal recipe to ensure a well risen, beautifully light and fluffy Victoria Sponge. I adapt this recipe throughout the year to include fresh berries, various flavours of jam or lemon curd.
Author:
Recipe type: Cakes & Bakes
Serves: 12 slices
Ingredients
  • 4 free-range eggs
  • 225g/8oz stevia/xylitol sugar
  • 225g/8oz wholemeal/unrefined self-raising flour
  • 2 tsp baking powder
  • 225g/8oz soft organic butter at room temperature, plus a little extra to grease the tins
  • To serve
  • good-quality/homemade strawberry or raspberry jam
  • whipped double cream (optional)
Instructions
  1. Preheat the oven to 180C/350F/Gas 4.
  2. Grease and line 2 x 20cm/8in sandwich tins: use a piece of baking or silicone paper to rub a little baking spread or butter around the inside of the tins until the sides and base are lightly coated. Line the bottom of the tins with a circle of baking or silicone paper (to do this, draw around the base of the tin onto the paper and cut out).
  3. Break the eggs into a large mixing bowl, then add the xylitol, flour, baking powder and butter
  4. Mix everything together until well combined. The easiest way to do this is with an electric hand mixer, but you can use a wooden spoon. Put a damp cloth under your bowl when you’re mixing to stop it moving around. Be careful not to over-mix – as soon as everything is blended you should stop. The finished mixture should be of a soft ‘dropping’ consistency – it should fall off a spoon easily.
  5. Divide the mixture evenly between the tins: this doesn’t need to be exact, but you can weigh the filled tins if you want to check. Use a spatula to remove all of the mixture from the bowl and gently smooth the surface of the cakes.
  6. Place the tins on the middle shelf of the oven and bake for 25 minutes. Don't be tempted to open the door while they're cooking, but after 20 minutes do look through the door to check them.
  7. The cakes are done when they’re golden-brown and coming away from the edge of the tins. Press them gently to check – they should be springy to the touch. Remove them from the oven and set aside to cool in their tins for five minutes. Then run a palette or rounded butter knife around the inside edge of the tin and carefully turn the cakes out onto a cooling rack.
  8. To take your cakes out of the tins without leaving a wire rack mark on the top, put the clean tea towel over the tin, put your hand onto the tea towel and turn the tin upside-down. The cake should come out onto your hand and the tea towel – then you can turn it from your hand onto the wire rack.
  9. Set aside to cool completely.
  10. To assemble the cake, place one cake upside down onto a plate and spread it with plenty of jam. If you want to, you can spread over whipped cream too.
  11. Top with the second cake, top-side up.

 

 

Share

Creme Brûlée

by Leave a Comment

 

IMG_2078

 

 

Creme Brûlée
 
Save Print
Prep time
Cook time
Total time
 
4 simple ingredients, fifteen minutes preparation, 6 fabulous puddings that will win over any dinner guest!
Recipe type: Dessert
Cuisine: French
Serves: 6
Ingredients
  • 6 free range egg yolks
  • 500ml double cream
  • 1 vanilla pod
  • 100g stevia/xylitol
Instructions
  1. preheat oven to 150C/300F/gas mark 3
  2. pour cream into a heavy based pan and scrape the seeds from the vanilla pod into the cream, then add empty pod as well
  3. bring the area to the boil, then simmer for 5 minutes
  4. In a large mixing bowl beat the eggs and stevia/xylitol for several minutes until light and fluffy, an electric whisk is useful for this
  5. bring the cream back to the boiling pour over the egg mixture, whisk constantly till combined and the mixture has thickened
  6. Pour the mixture into a jug and fill six ramekins equally
  7. Place the ramekins into a large deep baking tray and pour water just boiled half way up the ramekins.
  8. Carefully place the tray in the central shelf of your preheated oven and bake for approximately 35-40 minutes, until the custard is just set (it will still wobble when moved)
  9. remove for m the oven and carefully take the ramekins out of the water allow to cool.
  10. when your ready to serve simply preheat your girl to the highest setting and sprinkle one level tsp of stevia/xylitol over the creme brûlées before placing them under the grill for between 30 seconds to 1 minute, remove when the sugar has caramelised and turned nicely golden. This step can also be achieved with a chefs' blow torch.
  11. serve with a puddle of fresh berries.

 

 

 

Share