Super quick healthy brekkies

Oatmeal - Porridge

Oatmeal is a is a great breakfast cereal and helps keep us fuller for longer which certainly helps when we are trying to get through a hectic morning...

Overnight Oats

Overnight oats are simply oats that you soak overnight in liquid,  milk, almond milk or yoghurt they have to be the simplest, quickest brekkie you could ever prepare  – they need at least 4 hours to soak up the liquids..    basic recipe is 1/3 cup of oats to 1/3 or ½ cup of liquid..  

Overnight oat  mixtures ....

½ cup of milk, 1/3 cup of oats, ½ mashed banana ,1 teasp spoon of chopped nuts – combine and leave overnight in the fridge to soak

Apple pie --  try chopped pink lady apples and a sprinkle of cinnamon

Blueberries, strawberries, raspberries also work very well – if fresh arent avaiable get some frozen berries as they will thaw overnight...

Toppings – Sprinkle with Granola, chopped nuts, sprinkle of cinnamon, nutmeg or even a dusting of dark chocolate!

Egg muffins

Beat 6 eggs add 2 handfuls of cheese, chopped mushrooms and tomatoes to mixture – pour into a jug or use a small ladel to pour into a silicon muffin mould, bake at 200 for 15 to 20 minutes or until set.  

When cooled wrap individually and have ready for T delicious for brekkie on the Run.. eat cold or pop in the micro for 20 seconds

Chopped spinach, roast peppers, ham or lean bacon.

Peanut butter and banana smoothie

Blend 1 banana,  2 tbls of peanut butter, 1 cup of almond milk, few ice cubes ...  you could add a scoop of protein powder for an extra protein boost..

Brekkie Quinoa bites

2 cups of cooked quinoa, 2 eggs, 1 cup of spinach,  ½ cup chopped tomatoes, 1 cup of grated cheese.

Mix well, season with salt and pepper.  Scoop into a silacon muffin tin and bake at 200 for 15 mins.

Poached eggs w Avocado

2 slices of wholegrain bread toasted & topped with mashed avocado & poached eggs... 

Egg Scrambles

2 whipped eggs – 1 tablespoon of milk, tomatoes, cooked ham, sprinkle of cheese

Pop into a non stick pan and stir continually on a medium heat until scrambled

Sizzling Stir Fries

Stir Frying originated in China and is basically a cooking technique in which ingredients are fried in a small amount of very hot oil while being stirred in a wok.  

So What Equipment do you need...  

A sharp knife as ingredients should be cut into uniform pieces..  

A Wok or a non stick pan

A  spatula wooden or heat resistant

Which Oil should I use?

Stir frying involves cooking food at high temperatures therefore its important to choose an oil that has what they call a high smoke point – its the point that the oil starts to break down..   

Oils which have a high smoke point include Peanut Oil which Chinese cooks generally use but you can also use..

Canola oil/Rape seed oil  

Grape seed oil (made from the seeds of grapes after the wines is pressed)  

You can also use Pure Olive oil – (not extra virgin) as Pure olive oil is more refined it can take the high heat for stir – frying.

How do I prepare?

Its essential to have all the ingredients prepared ahead of cooking time.  

Chop vegetables very finely no big chunks as they take too long to cook..

Chop onion, garlic chilli very finely set aside

Use this as your base flavour stir fried in a little peanut oil..

Broccoli, sugar snaps & carrots can be chopped finely and then steamed for 3 mins..

Slice chicken beef into uniform strips

Great basics to have in your cupboard for stir frying!

Soy sauce – made from fermented Soya beans its one of Asia’s most important condiments and is also a base ingredient in many foods.

Oyster sauce – made from dried oysters – use like soy sauce, tasty  and extremely versatile

Hoisin Sauce – delicious aromatic sauce – great in stir-fries or as a dipping sauce. Soy beans and paste...

Sweet chilli sauce – a delicious sweet yet slightly spicy sauce use mixed with rice wine vinegar & lime juice for a salad dressing or in stir fries with a tablespoon of water.

Five spice powders – a blend of cinnamon, star anise, clove fennel & Szechwan pepper sprinkle over chicken & stir fry

U Cant beat Fresh herbs  - Coriander, Basil, Garlic, Chillies, Ginger  - Keep herbs wrapped in the bottom drawer of the fridge –

Garlic, Chillies, Ginger, Lemongrass last for weeks in the bottom drawer of the fridge.

Water Chesnuts

Bamboo Shoots

QUICK  --Honey Soy Chicken Stir Fry

2 cooked chicken breasts shredded

1 pepper finely sliced

Half head of broccoli small florets

1 clove of garlic

Half a white onion finely sliced

2 tbs of soy sauce

1 lemon juiced

1 tbs of honey

Heat oil in wok – pop in the onion and pepper – stir fry add the garlic 3 mins later – add the chicken – steam broccoli for 2 mins – pop into wok with honey, lemon and soy sauce..

Heat through transfer to a dish sprinkle with sesame seeds

Teriyaki Chicken stir fry

1 chicken fillet per person cubed

1 pepper sliced (bite size pieces)

2 scallions sliced diagonally

1 teasp of grated ginger

1 teasp of peanut oil per person

1 teasp of honey per person

1 tbs teriyaki sauce per person

1 teasp of sesame seeds per person

Heat the oil in a wok for about 30 secs… Pop the chicken onto the wok and  stir fry until sealed on all sides takes about 2 mins.   Now add the peppers and cook for about 3 mins. until slightly softened.

Combine the honey & teriyaki sauce in a little bowl pour over the mixture, let it bubble up on the wok and toss with the scallions & ginger.  Just before serving heat the sesame seeds in a non stick pan, to toast them and sprinkle over the chicken when plated..   Serve with either rice or noodles.   

Stir fried Rice Noodles with Broccoli, Prawns

& fresh Coriander

1 bundle of noodles per person …

Measurement about 75g per person

1 clove of garlic crushed

1cm (1/2 inch) fresh ginger grated

1 red chilli sliced thinly

2 teasp peanut oil

2 handfuls of broccoli florets

4 tablespoons of stock or water

Small handful of  prawns per person (if frozen thawed and  patted dry)

1 handful of coriander chopped

Sauce

1 tablespoon sweet chilli sauce

1 tbls soy sauce

1 lime juices & zested

1 teaspof sesame oil

Cook the noodles according to the pack instruction.  

Mix all the sauce ingredients into a small bowl or cup.

 

Heat the oil in a a wok  and stir fry the garlic, ginger & chilli for about 1 min… toss in the broccoli and stock and cook & cover for another minute.  

Now pop in the drained noodles and prawns & coriander. Cook until heated through & serve in bowls topped with sprigs of coriander.  

Thai Veggie Stir Fry

This is a great dish as its so fresh and tasty, it can either be a main course in itself (serves 2) or as part of a selection of dishes.. either served with rice or noodles….

10 baby corn cut in half thru the centre

10 asparagus spears trimmed & cut in half

1 small onion sliced thinly

4 handfuls of beansprouts

1 tablespoon of fresh ginger grated

1 red chilli finely chopped

1 handfulof torn basil

2 tbls of boiling water

1 teasp of soft brown sugar

1 tbls of light soy sauce

Heat the oil a wok or non stick frying pan and stir fry the corn, onion, chilli & ginger for a couple of minutes.. then add the asparagus and continue for another minute before adding the beansprouts.  

Combine the boiling water with the sugar & soy and add to the wok, throw in the basil leaves & serve immediately.

Why not cook some noodles & drizzle with sesame oil …

Fast and Easy Pasta Dishes

Pasta is such a fantastic versatile food..  Its food for all the family down to the tiny tots…  

Basic Rules… 

Don’t Overcook it…  

Fill up the pot with lots of boiling water 

Fresh Pasta only 3/5 mins – take the taste test

Dried up to 20 mins – take the taste test 

Drain when cooked and toss with a little olive oil if not using immediately.  You can reheat pasta while tossing in a sauce..  

Penne or Fusilli Pasta salad…

When I cook pasta I always throw in a bit extra to use for pasta salads or to pop into soups, it’s the handiest staple to have cooked in a container in the fridge..  simply drain when cooked rinse in cold water, shake to dry and drizzle with olive oil.

• Cold pasta, little basil pesto, chopped grilled red peppers, garden peas, little cubes of feta cheese.
• Cold pasta, chopped chicken breast, baby spinach, cherry tomatoes, drizzle of chilli oil.
• Cold pasta, chopped sugar snap peas, broccoli, flaked salmon or tuna, light chilli mayo.

Sauces are what make pasta dishes.......

From a Basic Tomato you can also make tomato & basil, Creamy tomato, Spicy tomato Arabiata

Creamy Sauce, Carbonara, Mushroom, Smoked Salmon, chicken and pea, 

Sometimes the simple things are the most special… 

Use any fresh or dried pasta shapes… 

Melt Real butter, 1 tbls of sage, basil or flat leaf parsley & grated parmesan cheese.

Roast butternut squash cubes, fresh sage, real butter & parmesan

Homemade Tomato sauce, Frozen peas & grilled bacon, parmesan

Fantastic Sauces

Basic Tomato Sauce

2 tablespoons of olive oil

1 red onion finely chopped

2 cloves of garlic

2 x 400g (140z) can of plum tomatoes

1 teasp of caster sugar

½ cup dry white wine

salt & pepper to season

1. Heat the oil in a pot and add the onion & cook for about 5 mins  pop in the garlic and continue to  cook for about another 2 minutes.. turn the heat down to ensure you don’t burn them..  
2. Whiz the plum tomatoes and add them with the wine to the pot..
3. Bring to the boil and reduce to a simmer for about half and hour with the lid off the pot…  

This basic sauce freezes brilliantly and will keep in your fridge for ages if kept in a sterilized jar.  Its delicious just by itself with some Penne Pasta and some shavings of Parmesan or as the basis for Bolognese sauce or Lasagne…

Tomato & Basil sauce… just add 3 tablespoons of fresh torn basil just before tossing into hot pasta.. with lots of parmesan. 

Creamy Sauces

1 cup of fresh cream

2 egg yolks

Half a cup of parmesan grated 

Salt & Pepper

Whisk cream and egg yolks – heat gently – add to drained pasta sprinkle in parmesan cheese & gently combine.

Skinny Creamy Sauce

2 cloves of garlic

Glug of olive oil

2 tbsp of flour

1 cup of chicken stock

1 cup of low fat milk

Half a cup of parmesan grated

Heat the oil, cook the garlic 20 secs, sprinkle in flour stir and cook for 20 secs, slowly whisk in the chick broth and then the milk, bring to the boil and simmer for 60 secs – stir in the parmesan.  Combine with drained pasta ..

Penne w broccoli, lemon and pine nuts

 Serves 2

4 Stalks Tenderstem broccoli, chopped

2 tbsp, pinenuts toasted

1  Lemon, zest and juice

Salt and freshly ground black pepper 

3 generous handfuls penne pasta

1 cup of cream

grated parmesan, to serve

1. Melt the butter in a saucepan, add the broccoli and pine nuts and fry gently for three minutes. Add the cream lemon zest and juice, season well with salt and freshly ground black pepper bring up to the boil and then remove from the heat.
2. Cook the penne according to the packet instructions and drain, leaving a little of the cooking liquid in the pan. Add the broccoli mixture to the cooked penne, combine well
3. To serve, spoon into a serving bowl and scatter with grated parmesan.

Penne with spinach, pinenuts & roast red peppers

Serves 4

3 Roast Red Peppers

3 tbls of pinenuts

3 handfuls of baby spinach

6 handfuls of Penne pasta

1 ½ cups of cream

½  cup of parmesan cheese

2 egg yolks

salt & pepper

1. Beat egg yolks together with cream & parmesan.. season with salt and pepper.
2. Wilt the spinach, pop into a small pot with a tbls of boiling water, cover & cook until wilted.
3. Toast the pinenuts on a non stick pan until lightly browned.
4. Slice up the peppers into strips
5. Pop the penne into a sauce pan and cover with boiling water – cook until aldente..
6. Pop the egg mixture into a small pot and heat gently
7. Drain the Penne, pop back into the pot 
8. Toss the sauce, spinach, pinenuts & roast peppers through the pasta over a low heat.

Serve immediately in bowls with some extra parmesan…

Use the same method to make carbonara…. Use cooked bacon, sautéed mushrooms in lieu of spinach, pinenuts & roast peppers..

Know your Parmesan Cheese…

Grana Padano -  Parmigiano Reggiano 

Parmesan cheese & Grana Pandano are iconic hard cheese they are made using traditional methods as both cheeses have been produced since the middle ages.. Within Europe, Parmesan cheese is a protected cheese which means the manufacture of these cheeses are governed by rules & regulations..

Parmesan cheese is referred to by its Italian name: Parmigiano-Reggiano

To use the Parmigiano label, Parmesan cheese must be made from cow's milk between May and November in Modena, Parma, Reggio Emilia, or parts of Bologna and Mantova. The cows are fed a diet of grain & grass – no silage or antibiotics, whereas  Grano Pandano can be made in many more regions, the feeding regulations are not as strict..

The cheese is traditionally made by mixing whole morning milk with skimmed milk from the previous evening. Both cheeses are  moulded with a stencil, indicating where and when it was made. 

The cheese is soaked in a brine bath and then aged for a minimum of two years before being graded for sale.

Buy these cheeses in a whole wedge, rather than pre-grated, as the wedge will hold flavour and texture better, and will not dry out… 

Quick Easy and Healthy One-Pot Dinners

We are all trying to get back into the routine of back to work after hols, kids back at school etc.

We need to make life easy and have plans for dinner most evenings and a few one pot dinners will certainly help us on the way.

We are not quite ready to start the stews, hotpots and slow cookers so lets look at alternatives.

Pasta Bakes

Small shaped pasta works best for bakes  

Cook the pasta in a large pot of boiling water drain, drizzle with a little olive oil, mix thoroughly .....

• • Goats cheese,  pesto, roast red pepper,  passata, mix into penne pasta and top with grated parmesean cheese 
• • Tuna & Broccoli Pasta – drained tuna, can of tomatoes, light soft cheese,lightly steamed broccoli,  grated cheddar, breadcrumbs, 

Heat the tomatoes, sir in the soft cheese until melted, combine tuna, pasta, broccoli & sauce into an ovenproof dish top with breadcrumb & cheddar cheese pop into a preheated oven for 15 mins until bubbling.  

Skip the broccoli and use sweetcorn instead...  

• • Ham mushroom & pea pasta bake make a simple white sauce and top with grated cheese..

Easy White Sauce ...

50g plain flour, 500ml milk, 1 teasp butter – melt butter, saute onions, stir in flour and cook for 1 min gradually add in milk stirring conintually until you have a lump free sauce, incread heat and bubble to thicken...  Extremely Versatile sauce  - pop in a few handfuls of grated cheddar to make a creamy cheese sauce..

Variations 

Chicken & broccoli bake, Cheese, tomato & Spinach bake, mushroom, spinach, mozzarella, sunblushed tomatoes roast peppers..

Mince dishes

Asiany Turkey Mince roll ups.. babycorn, sugarsnaps, beansprouts, chilli, garlic, coriander splash of soy & teriyaki beansprouts & iceberg..  Cook in a wok and simply serve a plate of iceberg cups with the Turkey Mince in a separate bowl and let people help themselves..

A Mexican variation using Turkey mince use either nachos, or tortillas…  fry off with garlic, chilli, cumin, coriander, add the turkey mince and a few chopped fresh tomatoes with coriander…   Serve in Tortillas with some salad.

Chilli Beef in nachos, tacos, wraps, or jacket potatoes, vary it with different topping for example salsa, cheese, guacamole.

 Cottage pie – top with carrot & parsnip mash or potato & parsnip with horseradish

Lasagne  - forget the béchamel and use cottage cheese & fresh basil pesto or 1 med tub  natural yoghurt and 2 eggs mixed well

Mousakka

Layers of  aubergines, minced lamb, potatoes, topped with natural yoghurt mixed with 3 eggs sprinkled with breadcrumbs and baked till just bubbling hot…

Dont like Aubergines substitute of courgettes ....

StirFries

Stirfries w noodle – chicken breasts cubed or prawns or tofu,  red onion, ginger, garlic, red pepper, broccoli, sweetcorn, mix oyster, sweet chilli sauce, add noodles either soaked or ready to cook...

Oven baked Chicken Thighs  --   Chicken thighs marinated in honey & mustard place over sweet potatoes, baby potatoes and carrots in a non stick baking tray bake for 30 mins or until cooked through

Asiany Turkey Mince Roll ups… 

500g Turkey mince – lovely and lean

6is Baby corn chopped 

1 handful Sugar snap peas 

3 handfuls of mushrooms

1 red pepper cubed into small pieces

1 red chilli chopped very finely

2 cloves of garlic chopped very finely

1 red onion chopped very finely

Small piece of ginger

1 bunch of coriander chopped

3 handfuls of beansprouts

8 iceberg lettuce cups

Couple of  Splash of soy & teriyaki sauce

Splash or spray of oil

Heat a wok, add the onion, pepper, chilli, garlic& ginger cook for 3 mins, add the mince stir fry with a splash of soy and teriyaki, add half the coriander, cook for 5 mins. Meanwhile  Steam the chopped baby corn for 5 mins, chop the sugar snaps into small pieces add to the mixture with the baby corn , stir to combine cook for another 5 mins add the remaining coriander with another splash of soy & teriyaki.

Pop the beansprouts on top of the mixture just as you are about to serve.. combine and pop mixture into a bowl.  Serve in cups of iceberg… roll up and eat… just delicious!!

 Sophie’s Moussaka

500g minced lamb

500g natural yoghurt

3 raw eggs

2 red onions finely chopped

2 cloves of garlic

1 glass of red wine

2 large aubergines in big cubes

4 rooster potatoes sliced

2 cans of chopped tomatoes

1 large handful of basil

Fry the aubergine in oil remove and place on kitchen paper.

Heat a little oil and cook the onion & garlic for 3 mins, add the mince cook until browned add the wine and tomatoes cook for 10 mins, pop the aubergine and basil into the mixture and bring to a simmer.

Meanwhile Steam the rooster potatoes for 5 mins just to remove the big bite…   

Combine the yoghurt with the eggs..  Layer the lamb mixture with potatoes and top with the yoghurt mixture on top…. Sprinkle with breadcrumbs and bake for 45 mins @ 190… serve with a green salad… 

College Survival 2015

The Results are out!!!  

Many of our young students will be heading away over the next month or so having to fend for themselves for the very first time and even if they are not heading away they may not be on the family meal time plan so also may need to fend for themselves at times.

The trap many young people fall into is getting into really bad habits from day one, eating convenience and fast food as their main diet.  This is very costly and can lead to very tired and run down students…  so the trick is to begin now… not the day before they head off …  Also remember this could be a very costly exercise however if you begin now you could end up saving yourself quite a lot of euros!

Survival Tips

• Go through your food cupboards and put aside any extra ingredients that would form a starter food box examples include

Olive oil,  soy sauce, spices, salt, pepper, sugar, tins of tomatoes, beans, tuna, sweetcorn, coconut milk, curry paste, pasta, rice, noodles, cous cous.  And if you don’t have these as extras look out for Special Offers now and pop some in your weekly shop..

Go through each of these ingredients with them and explain their uses.. 

For example, if they were really stuck and had No other ingredients they could still make a full meal..

Pasta,w tuna & sweetcorn

Egg fried rice w peas & sweetcorn 

Noodles, w eggs

Simple Veggie Curry-  paste, coconut milk, peas, sweetcorn, carrots

Tasty Chilli Bean Ciabattas

Serves 2

1 200g mixed beans drained & rinsed

1 red chilli chopped finely or pinch of chilli flakes

1 clove of garlic finely chopped

1 can of chopped tomatoes

1 med ciabatta cut in half and then quartered

Drizzle a non stick pan with a little olive oil, pan fry the garlic & chilli for 1 min tip in the beans chopped tomatoes into a pan and simmer for 5 mins.. 

Pop ciabatta under the grill and toast one side, turn over and top the 2^nd side with mozarrella cheese.

Season bean mixture to taste and pop over the cheese ciabattas …  

• Student  Accommodation can be sparsely kitted out so check out your pots, pans and knives, colander, chopping boards & food storage boxes  - many of us have the extra pot, pan and lots of plastic food boxes that we rarely use.. put these to good use by sending them off with your college student..   ( A colander is essential to students for pasta, rice, decanting tuna, beans etc.) 

Ask your family, friends & neighbours if they have extras sometimes they are only delighted to do a clear out.. 

• Take them shopping – many students haven’t a clue about the actual cost of food,  up to now many haven’t had the time or the interest.  Challenge them with 10 euro and see how many meals they can get the ingredients for… Then take the time to go through the aisles and chiller cabinets, for example when looking at chicken, show them how to compare the prices of whole chickens versus, chicken thighs or chicken breasts.   Teach them to look out for specials and be aware of purchasing too much fresh food unless they are prepared to batch cook, soups, curries and freeze them. 

• If you have family favorite family recipes why not put them together in a notebook or folder for your son/daughter – these are the foods they have grown up with and love and now going away from home they will have the opportunity to “have a go themselves”.

• Get in and get cooking with them before they head off, up to now many students have done very little cooking and have not to fend for themselves, many still think they can live off college food or convenience a few months of this type of food and you can have a tired, run down broke student who is craving home cooked food on their trips home..   

Soup is a great way to use up leftovers and use up everything in the veggie drawer of the fridge… soup will keep in the fridge for 4 days and it prevents lots of food getting binned and money being frittered away!

Eggs - scrambled eggs, poached eggs,  omlettes  baked potatoes with different toppings, pasta w tuna, pasta w parmesan cheese, frozen peas & bacon, 

How to roast a chicken (great specials on whole chickens)   Bolognese sauce, chilli con carne, shepherds pie, chicken curry, veggie curry and of course stir fries..  

Up on the web…

Some great easy low cost recipes…

Pasta w Meatballs homemade tomato sauce, Asian Chicken stir fries, Egg fried rice, Oven baked sticky lime & ginger chicken….  

Tasty Chilli bean Ciabattas 

Simple Survival recipes

Spaghetti with meatballs

500g minced beef

1 handful of breadcrumbs

1 onion finely chopped

2 cloves of garlic finely chopped

2 tbls tomato paste

1 tbls of pesto (only if you have it)

2 eggs whisked

Salt & Cracked black pepper

½ cup of flour

Glugs of olive oil

1. Heat a non stick pan and cook the onion for 1 minute then add the garlic and cook for a further minute.
2. Pop the minced beef, breadcrumbs, onion, garlic, tomatoe paste, pesto & eggs into a bowl.  Use your hands to mix these ingredients well together.
3. Roll level teaspoons of the mixture into balls and dust lightly with the flour shake off the excess.
4. Heat the oil in a deep frying pan and cook the meatballs in batches, turning frequently until browned all over. Drain on paper towels

Meanwhile make the sauce....

Tomato Sauce

2 cans of tomatoes chopped

1 tbls of olive oil

1 onion finely chopped

2 cloves of garlic finely chopped

2 tbls tomato paste

125 ml veggie stock

½ glass of red wine 

2 teasp sugar

1 handful of fresh basil leaves

500g spaghetti

grated parmesean cheese

1. Puree the tomatoes with a hand blender or processor.
2. Heat a non stick saucepan with some olive oil add the onion and cook over medium heat until soft and lightly golden, add the garlic and cook for 1 minute. Pop in the wine and cook for a further minute
3. Add the tomatoes, sugar, veggie stock & paste to thepan and stir to combine.
4. Bring the mixture to the boil & simmer for 30 mins.
5. Pop the meatballs into the mixture and simmer for 15 mins.

Cook the spaghetti according to the instructions…

Transfer the drained spaghetti to a warmed large serving bowl, spoon the meatballs over the spaghetti and scatter with grated parmesean cheese

Asian Chicken stir fry

This is such a simple easy dish & cooks in about 10 mins…  vary the ingredients to whatever veggie you have available. 

1 chicken fillet or thigh per person sliced

1 pepper sliced 

2 scallions sliced diagonally

1 teasp of grated ginger

1 tablespoon  of peanut oil 

1/2 tbs spoon of honey per person

1 tbs  Oyster sauce per person

1 teasp of sesame seeds per person

note:  its easier to use less fat in cooking if you use a non stick pan or wok..

• Heat the oil stir fry the chicken after 2 mins add the peppers, continue to cook for about 6 mins until peppers are slightly softened.
• Combine the honey & oyster sauce.
•  Pour over the chicken & let it bubble up on the wok takes about 1 minute
• Pop the scallions & ginger into the wok and toss.
•  Just before you are ready to serve heat the sesame seeds in a non stick pan for about 1 minute to toast them and sprinkle over the chicken when plated..   Serve with either rice or noodles.   

Egg Fried Rice  - serves 4

4 eggs

1 spring onion chopped 

2 handfuls of frozen peas

2 handfuls of frozen corn

(Optional) 1 can of shrimp or cooked bacon or ham

4 cups of cooked long grain rice

2 tablespoons of oil.

1. Cook the rice in a large pot of boiling water until aldente, remove from heat, transfer to a large sieve and run under cold water until cool.
2. Shake, shake well to drain any excess water and spread out on a baking tray.  When completely dry and cold you can transfer to a covered bowl and keep in the fridge for 2 days.
3. Beat the eggs with a pinch of salt and a little of the spring onion. 
4. Cook the frozen peas and corn in a pot of simmering water for 3 mins, drain.
5. Heat the wok over very high heat, add the oil and heat until very hot, reduce the heat, add the egg and very lightly scramble.
6. Tip in the rice before the egg is set, increase the heat, and stir to separate the rice grains.
7. Add the corn, peas and any other veggies or ingredients you are using , continue to cook for 1 minute.
8. Transfer to a bowl and garnish with the remainder of the spring onion.

This dish is a complete light meal by itself or is great as a treat with a stirfry or a mixture of Asian dishes.. 

Oven baked Sticky Lime & Ginger Chicken

Serves 2

6  Skinless Chicken thighs

2 tablespoons of honey

2 tablespoons of soy sauce

2 garlic cloves finely chopped

1 tablespoon of grated ginger

1 Lime zest & Juice 

Preheat oven to 210 degrees or gas 8

Pop the honey, soy, garlic, ginger & lime into a bowl and combine until smooth .

Add the Chicken Thighs and mix well – if you have some time leave to marinate (can be left covered in the fridge for 24 hours)

 Transfer to a foil lined baking tray or ceramic baking dish and pop into the oven for 20 mins.

Serve with steamed basmati rice and broccoli & sugar snaps peas

2015 Summer Salads

Beetroot, Radish & Almond Salad

4 Beets - sliced

6 Radishes – sliced

3 tbls of flaked almonds

2 tbls of crème fraiche

1 tbls of natural yoghurt

1. Pop flaked almonds onto a baking tray and transfer to a preheated 170 oven for about 5 mins or until just beginning to turn  in colour
2. Place the beets & radishes into a bowl
3. Combine the crème fraiche & yoghurt until smooth
4. Reserve a tbls of almonds & then scatter the remainder over the top of the beets & radishes and combine gently with the dressing.
5. Transfer to a shallow bowl & decorate the top with the remaining almonds.

Pink Slaw

4 generous handfuls of red cabbage

4 generous handfuls of white cabbage

2 tablespoons of crème fraiche

½ tablespoon of horseradish

1. Remove the outer leaves from the red cabbage and using a potato peeler (or a steady hand and sharp knife) finely shred the cabbage.. 
2. Same for the white cabbage
3. Combine the Crème Fraiche and horseradish and mix through 
4. Transfer to a serving bowl with a garnish of any green herb!!

Carmelized red onion & Sweet Potato Salad

3 Sweet potatoes

8 baby potatoes 

6 cloves of garlic

1 red onion 

3 tbls of balsamic vinegar

1 tbls of sticky brown sugar

Sea Salt

1. Slice the baby potatoes in half & then chop the sweet potatoes into approx the same size pieces.
2. Slice the red onion thinly removing tough ends etc.
3. Pop into a bowl and 2 tbls of balsamic & the brown sugar over the onion, mix to combine then transfer onto  baking tray to a preheated oven 170 for about 5/6 mins… check to see if beginning to caramelise if not leave another few mins.  Remove when cooked and set aside
4. Transfer to potatoes to a baking tray and add the garlic cloves unpeeled.
5. Pour the olive oil over the potatoes & garlic ensuring they all have a coating .
6. Pop into the oven for about 20 mins or until cooked 
7. Transfer to a mixing bowl and add the caramelised onions, balsamic & seasalt… using your hands toss gently until well combined…

Fatoush Salad 

A Greek inspired salad of diced veggies tossed with a lemon dressing & topped with fried Haloumi cheese.

2 red peppers cored & diced

1 cucumber diced

4 nice ripe vine tomatoes diced

1 red onion finely chopped

2 garlic cloves  crushed

2 tablespoons chopped parsley, coriander & mint

3 Pitta breads grilled, & torn into bite size pieces

1 tbls olive oil

4 slices of haloumi cheese, sliced

Lemon Dressing

4 tbls olive oil

2 tbls lemon juice

1 tbls water

½ teasp of sugar

salt & pepper

Combine the lemon juice, sugar, water, salt and pepper, then gradually whisk in the olive oil.

Combine all the veggies & herbs in a large bowl and toss with the lemon dressing.  Now add your grilled pita bread and combine well until all ingredients are nicely coated.  This salad is best left now to infuse for about 20 mins.  Just before serving.. heat the oil in a non stick pan and gently fry the haloumi slices..  Transfer salad to a large platter with the haloumi placed on top..

Buy infused oils - they are a wonderful way of getting flavour easily into salads

Greek Salad w chilli oil..  Buffalo Mozzarella Salad with lemon oil –

My favourite salad at the moment – plate of baby leaves topped with buffalo mozzarella slices x 4 – beetroot x 2 sliced , half an avocado sliced,  Roma tomatoes, cucumber for crunch - fresh basil leaves – sesame seed, pumpkin seeds – balsamic – honey & little olive oil dressing 

Lettuces and salad

There are so many different varieties of lettuce and salad leaves available. When choosing lettuce to buy look for blemish free leaves or if you are buying leaves in bags check they have not been bruised in transit or look wited in the bag & check they are well in date as they tend to not be so good on their last day.

Its also easy to grow you r own leaves, buy a variety of packets of seeds, simply sprinkle the seeds into pots with compost and pop out.....

Baby leaf spinach

Is a fantastic, as it has great keeping properties, it is tender yet thick with a pleasant yet fragile taste. It also doesn’t wilt like many other leaves so it holds its shape longer in salads. 

Suggestions:  It combines well with olive oil dressings. We serve it tossed in olive oil & balsamic and topped with warm goats cheese & toasted pinenuts.  Its fantastic tossed thorough penne pasta with some grilled red pepper.

Cos Lettuce

Cos lettuce is easily recognisable by its elongated leaves,  it has a firm, crispy texture and a subtle nutty flavour.  It keeps well in the salad drawer of the fridge
Suggestions:  It is the classic lettuce for Caesar Salad, but can also be used mixed with other leaves and sprinkled with some seeds.

Frisée

Frisee are curly feathery leaves that range in colour from yellow & white to Yellow & green.  They can be quite bitter so I wouldn’t suggest that you make a salad entirely of Frisee, however if you mix them with other leaves & they provide texture to a salad.

Iceberg lettuce

If your kids don’t like salad try them on Iceberg this summer.  Its a fantastic versatile lettuce which is also great value as it will keep fresh for up to 5 days. Kids like the crunchy texture .
Suggestions:  Try it next time you are making the kids sandwiches with chicken & cucumber ... 

Lamb's lettuce

Are small spoon-shaped leaves, they have a subtle nutty flavour, and are lovely mixed with other leaves
Suggestions:  Use in mixed salads, try a honey mustard dressing

Butterhead lettuce

Our traditional lettuce is still growing strong and there are so many varieties.  

Suggestions: use as a salad garnish or with mixed leaves

Little gem

Is a small compact lettuce with crispy, round leaves. 

Suggestions add crunch to a  Waldorf salad with celery, apple, walnuts and mayonnaise. Or simply use as a side salad with tomatoes & cucumber with a creamy dressing

Mizuna

Is similar in appearance to rocket, this Oriental leaf has a hot, mustardy flavour.
Suggestions: use in mixed salads and stir-fries.

Radicchio

Is easily identifiable by it distinctive pinkish, red leaves.  Radicchio adds a splash of colour to any bowl of salad.  It has a slightly chewy texture, similar to cabbage leaves.
Suggestions:   use to mix into  salads and as a garnish for a variety of savoury dishes.

Rocket 

Is strong, peppery leaf with jagged-edged indented leaves which has a delicious peppery taste.  It can have quite a strong flavour so a little goes a long way.
Suggestions   It works really well with Mediterranean ingredients such as Parmesan cheese and pine nuts.  Also delicious in salads or hot pasta, serve with goat's cheese or use simply as a garnish

BBQ - Marinades and Rubs

Enjoy the sunshine … cook up a storm outdoors!!

One of the greatest pluses of BBQ ing is that everyone can pitch in and its creates an atmosphere that so informal, relaxed and even Mediterranean.  

Marinating …

One of the main reasons is to tenderise the fibres especially in red meat or game which you can marinate for up to 3 days for wonderful flavours and tenderness – this works really well for cheaper cuts of meat..

Wines, vinegars & citrus juices are fantastic tenderisers.  

Besides tenderising marinating also gives the most amazing flavours..

Chicken, Pork & veal benefit from being marinated for 24 to a maximum of 48 hours after this their fibres tend to become A bit broken down.

Fish – you really only need to marinate  for 2-3 hours

Really easy Ideas for marinating…

Simple lemony honey marinade…

2 lemons juiced , 1 tsp honey, 1 tsp of whole grain mustard  pinch of paprika …. Fantastic with chicken.. brush over chicken breasts and leave to marinade in the fridge for a couple of hours.

Easy Peasy Asian

1 tbls Soy, 1 tsp Oyster Sauce, pinch of Chilli powder & ½ clove of Garlic chopped vvv finely… great with chicken or beef & delicious brushed over skewered veggies..

Love ....Yoghurt marinades

Natural Organic Yoghurt – great to have a tub handy in the fridge..

Lemon Pepper marinade - 1 cup yoghurt– clove of garlic chopped finely, juice of 1 lemons plus the zest , lots of black pepper 

Tandoori marinade  – 1 cup yoghurt, clove of garlic chopped finely, handful of chopped coriander, 1 tablespoon garam masala, juice of a lime  

Middle Eastern  marinade – 1 cup of yoghurt, garlic, 2 teasp of cumin, 1 handful fresh oregano.

Herb and spice rubs...

A dry mixture of salt, pepper, spices & herbs which adds flavour & texture to meat dishes … 

Meat rubs have gained popularity amongst the BBQ ing crew.. and are a fantastic simple way to add flavour to every day food..

Use with – Chops, Burgers, Chicken, Steaks etc.

We all have spices we do not use… Combining ingredients into Meat Spice Rubs is a great way of trying new flavours and using up your spices… as spices loose their flavour with time..

Try combinations!

1 tablespoon of Sea Salt & 1 tablespoon of Cracked black pepper with smaller quantities of another 3 spices – bring down the quantity of the stronger spices..

or Oriental..

1 tbls Seasalt & Cracked black pepper with 1 teaspoon of five spice & ¼ chilli powder

USE UP…

mustard seeds, five spice, cumin, coriander, chilli powders, seeds, curry powders, cayenne pepper, turmeric, ginger, nutmeg… Any combination of spices in your cupboard 

The great basic meat rub…

2 tbsps sea salt ½ tbsp of cayenne

2 tbsp brown sugar ¼ cayenne pepper

1 tbsp cumin

Combine and store in an airtight jar…  

Drizzle meat with a little oil, sprinkle meat rub a few pinches per portion.  30 mins before cooking..

Tropical chicken spice rub

2 tbsp ginger

2 tbsp sea salt

½ tbsp of brown sugar

1 tbsp of black pepper

1 clove of garlic finely chopped

Zest of fresh orange

Butterflied Indian spiced BBQ Lamb

2.5kg leb of lamb – butterflied (ask the butcher)

Ginger chopped 

4 cloves of garlic

1 tsp, cumin, coriander, turmeric& & paprika spices

juice of 1 lemon

4 tablespoons of natural yogurt

Whizz up all the marinade ingredients in a mini blender or mortar & pestle

Coat lamb in the marinade and leave for at least 4 hours or overnight..

Pop flesh down on a hot bbq for 25 mins, flip over for another 15 min.  This will produce a lamb that is pink in the centre … or leave it on for another 15 mins for more well done.

To serve leave the lamb to rest for 15 mins then carve into thick slices and scatter with coriander.

Serve with a Green Raita, which is a yoghurt chutney with fresh coriander leaves..

300ml natural yogurt

2 handfuls of coriander leaves chopped v finely

2 cloves of garlic chopped v finely

juice of 1 lemon

½ peeled cucumber chopped v finely

Combine and keep in the fridge until serving..