HEALTHY-CHEF

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

Brown Lentil & Tomato Soup

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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
  • 2 Litre vegetable stock (homemade/best quality you can get)
  • 400g can chopped tomatoes
  • 400g can cannellini beans, rinsed, drained
  • 4 tsp ground coriander
  • 2 tsp smoked paprika
  • 2 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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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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Quesadilla

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Quesadillas
 
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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
Cuisine: Mexican
Serves: 1 portion
Ingredients
  • 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
Instructions
  1. Mix the grated cheese, onion, red pepper and ,if using, the ham and chilli in a bowl
  2. Heat a dry frying pan over a high heat for approximately 1 minute or until smoking hot
  3. Add one of the tortillas and pour over the mixed ingredients, spread evenly over the tortilla place the other tortilla on top.
  4. 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.
  5. Carefully tip onto a chopping board/plates and slice into quarters
  6. Enjoy with a fresh salad and dollop of sour cream

 

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Pesto

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Pesto
 
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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
Cuisine: Italian
Ingredients
  • 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
Instructions
  1. 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.
  2. Will keep for up to one week refridgerated
Notes
Add half a chilli if you want a spicy version.

 

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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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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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Sugar-free Scones

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Sugar-free Scones
 
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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.

 

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