HEALTHY-CHEF

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

Archives for March 2016

Omelette

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Omelette
 
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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
Ingredients
  • 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
Instructions
  1. Whisk the egg whites and yolks in a bowl and season
  2. Heat a non-stick heavy boomed frying pan/omelette pan over a high flame and add ½ tbsp of coconut oil
  3. Pour in the egg batter and reduce the heat to medium
  4. Allow the omelette to cook for approximately 1 min, then sprinkle the cheese, and any other choose toppings, evenly over the omelette.
  5. 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.
  6. Turn out onto a warmed serving plate.

 

 

 

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Chocolate Chip Cookies

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Chocolate Chip Cookies
 
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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
Ingredients
  • 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
Instructions
  1. preheat oven to 180C/350F
  2. line two trays with greaseproof paper
  3. in a large bowl whisk together the butter and egg then add the sugar and vanilla
  4. using a wooden spoon fold in the flour/oats & bicarbonate of soda until you have a soft dough, lastly fold though the chocolate chips.
  5. roll the dough into 16 even balls, space evenly on the prepared trays
  6. cover with cling film and refrigerate for 30mins
  7. bake for 15 mins in the preheated oven
  8. cool on a rack

 

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Coconut Chicken Curry

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Coconut Chicken Curry
 
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A quick, comforting curry perfect Sunday supper!
Recipe type: Main
Cuisine: Indian
Serves: 6
Ingredients
  • 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
Instructions
  1. Melt the coconut oil in a frying pan, gently fry the onion, garlic and ginger for 5 mins to soften but not brown.
  2. Add the chicken, ground coriander, cinnamon and cook, stirring, for 10 mins until lightly browned all over.
  3. 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.
  4. To serve, sprinkle with chopped coriander and serve with rice and a cucumber, tomato and onion salad.

 

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Leggera Superfood Salad

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Leggera Superfood Salad
 
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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
Cuisine: Italian
Serves: 1 or 6 persons
Ingredients
  • 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
Instructions
  1. 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.
  2. Finally, top with the basil leaves and pine kernels and drizzle on the balsamic glaze and extra virgin olive oil.
Notes
NB The quantities in brackets are for a 6 person serving

 

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