HEALTHY-CHEF

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

Curried Carrot and Red Lentil Soup

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Curried Carrot and Red Lentil Soup
 
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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
Ingredients
  • 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
Instructions
  1. Melt the coconut oil in a saucepan
  2. Sweat the onion and carrots with a pinch of salt, for 5-6 minutes, or until softened
  3. Toast the cumin seeds in a dry frying pan until fragrant
  4. Add the toasted cumin seeds and curry powder to the vegetables
  5. Cook for a further 2-3 minutes
  6. Add the stock and 500ml/18fl oz of water and bring to the boil
  7. Reduce to a simmer and cook for 30 minutes
  8. Blend the soup in a food processor until smooth
  9. Season to taste with salt and freshly ground black pepper
  10. To serve, ladle the soup into serving bowls and sprinkle with coriander if you want to

 

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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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Carrot & Coriander Soup

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Carrot & Coriander Soup
 
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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.

 

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Brown Lentil & Tomato Soup

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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

 

 

 

 

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Mozzarella & Roasted Pepper Crostini

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Mozzarella & Roasted Pepper Crostini
 
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For me a canapé has to be quick,easy and packed with flavour. This one comes courtesy of my lovely friend Vic, who effortlessly put them together during a wine tasting evening. Now if your heart desires you can make all the aspects of this recipe as shown below or for when time is of the essence or you get unexpected visitors try the cheats method, both taste wonderful!
Recipe type: Canape
Serves: 20
Ingredients
  • 1 mini baguette (you can use a norma sized baguette, your canapés will just be larger.
  • 2 tablespoons of chilli oil (if you don't have chilli infused oil, simply mix ½ tsp of mild chilli power/flakes into extra virgin olive oil)
  • 1 organic red pepper, halved and seeded
  • 1 organic yellow pepper, halved and seeded
  • 2 tablespoons extra-virgin olive oil
  • 2 garlic cloves, thinly sliced
  • ¼ teaspoon dried oregano
  • Coarse salt and ground pepper
  • 125g buffalo mozzarella
  • Fresh basil leaves, torn
  • Sea salt and freshly ground black pepper
  • Cheats version
  • 1 packet of crostini (try chilli or oregano versions for added flavour)
  • 1 jar roasted peppers
  • 125g buffalo mozzarella
  • 1 jar pesto (or freshly torn basil leaves if available)
  • Sea salt and freshly ground black pepper to season
Instructions
  1. Preheat oven to 450 degrees.
  2. Place peppers, cut side up, on a baking sheet. Drizzle with olive oil.
  3. Divide garlic among peppers. Sprinkle with oregano and season with salt and pepper.
  4. Roast until flesh is tender and skin is blistered in spots, 35 minutes.
  5. Transfer peppers to a plate, allow to cool before slicing to appropriate sizes.
  6. Slice the mini baguette into 1cm rounds and place on a lined baking sheet
  7. Brush with the chilli oil and bake in the preheated oven for 5-10 minutes until crisp and golden
  8. Allow to cool
  9. To arrange the canapés, simply place a piece of mozzarella on each crostini, season then add a slice of roasted pepper and finish with the torn basil.
  10. Serve at once
  11. For the cheats version, arrange as detailed above, if using pesto rather than basil simply spread a layer on the crostini before putting on he mozzarella.
  12. Serve at once

 

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Tomato Soup

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Tomato Soup
 
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All my family like a particular brand of tomato soup! Though I'm not against the odd tin of good quality tinned soup, they are very useful to have in stock, homemade soup just has the edge and is not only healthier but really quick and easy to throw together. I like to puree my soup before I add the stock this way its a lot less messy and you should be able to get all the pan contents in one batch, you can of course add the stock and simmer first and then puree.
Recipe type: Soup
Serves: 6 bowls
Ingredients
  • 2 Tbs. extra-virgin olive oil
  • 1 Tbs. unsalted organic butter
  • 1 large white onion, finely chopped
  • 1 large clove garlic, smashed and peeled
  • 2 Tbs. flour (i used rice flour but choose your preference)
  • 250-400ml organic vegetable stock (use fewer stock for a thicker soup and add more if you prefer a more liquid soup)
  • 2 400g cans whole peeled plum tomatoes, (include the juice)I use organic baby plum variety
  • 1-1/2 tsp. xyltiol/stevia/honey
  • 1 sprig fresh thyme
  • sea salt and freshly ground black pepper
  • Optional Garnish:-
  • 3 Tbs. thinly sliced fresh basil,
Instructions
  1. Heat the oil and butter over medium-low heat until the butter melts.
  2. Add the onion and garlic and cook, stirring occasionally, until soft but not browned, about 8 minutes. Add the flour and stir to coat the onion and garlic.
  3. Add the tomatoes, sugar, thyme, and ¼ tsp. each salt and pepper.
  4. Bring to a simmer over medium-high heat while stirring the mixture
  5. Discard the thyme sprig. Let cool briefly and then purée in a blender or food processor.
  6. Rinse the pot and return the soup to the pot
  7. Add the vegetable stock and simmer for around 40 minutes.
  8. Season to taste with salt and pepper.
  9. Serve warm but not hot, garnished with the herbs.

 

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Fishcakes

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Ingredients
  • 600g white fish fillets
  • 2 spring onions, chopped
  • 2 eggs
  • 100ml single cream
  • 2 tablespoons tarragon, finely chopped
  • 3 tablespoons parsley, finely chopped
  • ½ lemon, juiced
  • 2 tablespoons potato flour
  • 30g butter
  • vegetable oil, for frying
  • dill sprigs, to garnish
Instructions
  1. chop the fish fillets finely with a very sharp knife.
  2. Put in a mixing bowl with the spring onions, eggs, cream, herbs and lemon juice and fold together gently.
  3. Add the potato flour, 2 teaspoons of salt and 1 teaspoon of pepper and fold again.
  4. Heat the butter and vegetable oil together in a large frying pan. Meanwhile, shape the fish mixture into 12 small balls using a spoon and your hands. Gently place the fishcakes in the pan and fry over a medium heat for about 4 minutes on each side.

 

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Beetroot Hummus

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Beetroot Hummus
 
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This is a lovely earthy hummus great as a canapé alongside crudités, my spicy roasted Chantenay carrots (see recipe) or try it with baked goats cheese.
Recipe type: Canape
Serves: 6-8 people
Ingredients
  • Hummus
  • 4 large raw beetroots (alternative pre-cooked organic beetroot)
  • 400g tin chickpeas
  • grated zest of 1 orange
  • 1 tsp ground cumin
  • 1 tbs olive oil
  • 75g tahini paste
  • 4 tbsp freshly squeezed lemon juice
  • 6 large garlic cloves, crushed
  • 11/2 tsp sea salt
  • 100ml ice cold water
  • Garnish
  • scant teaspoon paprikaorange zest,lie zest or chopped fresh coriander (optional)
  • lime wedges, to serve
Instructions
  1. Roast the beetroots (see my recipe)
  2. Place the roasted beetroot in a food processor and blitz
  3. Add all the other hummus ingredients and blend till you have a smooth paste.
  4. Taste and if necessary add a little more sea salt.
  5. Spoon into a serving bowl garnish
  6. Serve with crudités or try my spicy roasted Chantenay carrots (see recipe).

 

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Chicken Kebabs

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Chicken Kebabs
 
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Recipe type: Main
Serves: 4
Ingredients
  • 2 chicken breasts, trimmed, sliced into bite size pieces
  • ¼ cup/60 ml honey
  • Lemon juice from one lemon (2 tbsp)
  • Zest from one lemon (1-2 tbsp)
  • 1 tbsp oil
  • 2 tsp rosemary, chopped
  • 1 garlic clove, minced
  • ½ tsp salt
  • ¼ tsp pepper
  • ½ green pepper
  • ½ red pepper
  • 6-10 skewers, soaked in water if using wooden
Instructions
  1. In a medium bowl, combine all ingredients, but the chicken
  2. Mix well
  3. Add the chicken pieces and cover
  4. Refrigerate for at least 30 minutes
  5. Preheat the grill to 350 degrees
  6. Remove the chicken from the refrigerator and skewer the chicken and the vegetables
  7. Keep remaining marinade
  8. Place skewers on the grill and cook for about 4 minutes on each side, basting them with the remaining marinade as you go, or until marinade runs clear
  9. Serve!

 

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Wild Salmon Thai Fishcakes

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Wild Salmon Thai Fishcakes with Mango Salsa
 
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Lovely light summer starter or suitable for a main course served with brown rice and salad. You can make these up to a day ahead of schedule, once you've moulded the fishcake patties wrap with clingfilm and refrigerate until required.
Recipe type: Starter/Mains
Cuisine: Thai
Serves: 12 fishcakes
Ingredients
  • Thai Fishcakes
  • 3 tbs coconut oil
  • 1 tbsp coriander seeds, roughly crushed
  • ⅘ skinless fillets of wild salmon (approx 750g)
  • 2 knobs fresh root ginger, peeled
  • 1-2 red chillies, (remove seeds if you don't like too much heat, halve
  • 2 stalks lemongrass, outer layer removed and halved
  • 4 garlic cloves, peeled
  • Large handful of fresh coriander inc stems
  • juice and rind of 1 lime
  • 1 teaspoon turmeric
  • Mango Salsa:
  • 2 ripe mangos, diced
  • 1 small red pepper, chopped
  • ½ cup chopped red onion
  • ¼ cup fresh coriander , chopped
  • 1 jalapeño, seeded and minced
  • 1 large lime, juiced (about ¼ cup lime juice)
  • ⅛ to ¼ teaspoon salt, to taste
Instructions
  1. Preheat oven to 375F/190C
  2. Heat 1tbs coconut oil in a frying pan and toast the coriander seeds for 1 -2 mins.
  3. Put all ingredients, including the toasted seeds, except the salmon into a blender and whizz till you have a coarse paste
  4. Add the diced salmon and whizz briefly to combine
  5. Using two soup spoons or your hands mould into golf ball sized patties.
  6. Heat the remaining 2tbs coconut oil in a shallow frying pan.
  7. Once hot brown the fish cakes on either side before transferring to the preheated oven for 10-15 minutes, till cooked through.
  8. Serve with lime cheeks, asian salad and a sweet mango salsa

 

 

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