All posts filed under: Lunch

Mackerel with Thyme Roasted Roots & Horseradish Dressing

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Mackerel has a wonderful flavour, perfect with the punchy flavours of the roasted roots and horseradish. A fish in plentiful supply, that is so good for us, so tasty, but sadly under used. Ask your fishmonger to fillet and pin bone the mackerel for you, this is then such an easy recipe to cook and a big fat tick in the box for increasing fish intake in the diet! This is the third and final recipe developed for the Diabetes, Obesity and Metabolic Syndrome module of my Diploma in Culinary Medicine. I’ve included the nutritional information at the bottom of the recipe if you’re interested to read why I selected and used certain ingredients.   Serves 2 1 large parsnip 1 sweet potato 2 large carrots olive oil 2tbsp fresh thyme, finely chopped salt and freshly ground black pepper 1tbsp natural Greek yogurt 1tsp grated hot horseradish 1tbsp fresh lemon juice 1 garlic clove, crushed 4 mackerel fillets chopped fresh chives to garnish, optional steamed green vegetables to accompany   Preheat the oven to 220ºC. Scrub the …

Chicken & Avocado Quinoa Salad

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Serves 2 I love this salad, its my new favourite!! A classic combination of chicken and avocado flavoured with all the great tastes that burst out of a guacamole!! Not being a great avocado fan, (I know….isn’t everyone supposed to love them!!) but knowing how good they are for me, I am so happy to discover a way I can really enjoy eating them.  The flavour is so fresh and clean, I’ll be enjoying this one all year round!! A complete meal, packed full of goodness, this is the second recipe that formed part of the first module on my Diploma in Culinary Medicine and again I have included the supporting information to show the health benefits of the main ingredients in supporting the body against diabetes, obesity & metabolic syndrome. This salad is easy to transport so you can take it with you for a healthy lunch on the go which beats a sandwich and has the advantage of being gluten free! I’ve also made it without chicken and added a good handful of pumpkin …

Mini Smoked Salmon & Courgette Frittata

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This is the first of the recipes I developed as part of my Diploma in Culinary Medicine. I’ve just completed the first module relating to Diabetes, Obesity & Metabolic Syndrome and this is the breakfast recipe that formed part of a days menu. At the end of the recipe I’ve included the write up I had to submit with the recipe, so if you’re interested you can see why I’ve used certain ingredients and the benefit they offer! This has been read by Dale Pinnock, The Medicinal Chef, who has written the course and assesses our work! You can serve one or two of these tasty little frittata for a perfect breakfast or wrap in greaseproof paper and take with you! They are so quick to put together, you could pop them in the oven whilst you get ready in the morning! They also make a perfect lunch with salad at home or on the go, or make really small ones and serve as canapés! Makes 6 coconut oil or olive oil 1 courgette about 200g …

Roasted Cod Tray Bake

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I’ve decided, as a family, we just don’t eat enough fish and I think we’re probably not alone there! It was easy growing up by the sea, to be able to enjoy an abundance of really fresh seafood, but sadly, fish doesn’t make such a regular feature anymore, yet I love it. I often make smoked mackerel pate and we have salmon quite frequently, occasional fish barbecues in the summer, but I know I could include more. Its finding a good reliable supply that makes all the difference. My plan is to try and include a greater variety of fish and seafood in our regular meals and shop around to find the freshest I can. Fish can be quite expensive, but by stretching it out with lots of other ingredients you can get all the delicious flavours and a substantial meal too. This Sunday I put our normal Sunday Roast to one side and served cod instead. There was a surprised, and I have to admit, slightly disappointed look on at least one of the faces …

Lemony Beetroot Dip

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Ok, so if you’ve got over the colour of this and are reading this post then I’m impressed!! I’ve been trying to introduce more beetroot into my diet whether roasted and tossed into salads or in this delicious vibrant recipe! A great alternative to humous, this nutritious dip blends cooked beetroot with borlotti beans which have a deliciously nutty flavour and are amazingly creamy. Make sure you season well with plenty of salt pepper and lemon juice to help bring out the flavours. This recipe couldn’t be easier to make, everything goes in a food processor and is whizzed until smooth! This dip would add a splash of colour to any drinks party over Christmas and is perfect to serve with the traditional Boxing Day cold cuts. When the weather gets warmer and the sun begins to shine again, it makes a great accompaniment to a summer barbecue!  Have a look below for a few more serving suggestions.   1 lemon 250g cooked beetroot, not pickled (see below) 400g tin borlotti beans, rinsed and drained 2tbsp tahini 1 large …

Curried Butternut Squash Soup

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A deliciously smooth soup with a hint of spice and the creamy texture of coconut milk. I always think its amazing how few ingredients combined together can taste so amazing. All to often we add more and more thinking it will help the flavour when really a case of less is more often wins the day. I’m a big fan of recipes that don’t take too long to prepare and don’t have an ingredients list the length of your arm! I whizzed up a batch of this when some friends popped round and the temperature was still mild enough to stand in the garden with the help of a fire pit to gather around! Served in cups, everyone could sip the soup and keep warm inside and out! It went down so well that I made it for the family a few nights later and wrote the recipe up! Perfect for lunch or supper and if there’s any left it also freezes really well. This makes enough for 4-6 servings. 25g coconut oil 100g onion, finely chopped 350g carrots …

Herby Baked Mushrooms

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If you’re looking for a quick lunch or supper recipe that takes about 30 minutes to make then try this! These Herby Baked Mushrooms are a real family favourite whether served as a meal or an accompanient. They tend to vary a little each time I make them, depending on what is in the fridge and store cupboard and, to be honest, I don’t really measure everything out accurately for this one, as it really doesn’t matter! So, take the quantities as a guide and don’t be afraid to take the basic recipe and run with whatever you find or fancy! I’ve given a few of our favourite variations at the end of the recipe. 4 large flat mushrooms 4tbsp houmous 1/2  red pepper 4tbsp finely chopped fresh coriander 4tsp finely chopped fresh chives handful baby spinach leaves, finely chopped juicer of 1/2 lemon 1tbsp balsamic vinegar freshly ground black pepper 4tbsp finely grated Parmesan cheese a generous pinch chilli flakes Preheat the oven to 180ºC. Wipe the mushrooms with a damp piece of kitchen paper …

Blueberry, Spinach & Chilli Smoothie

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This is the Autumn version of my Feel Good Smoothie! It’s such a great way to start the day, grab a quick nutritious snack after some exercise or maybe even a quick lunch! I’ve packed it full of goodness with a warming hint of chilli to kick start my metabolism in the morning. Don’t worry this doesn’t make a spicy smoothie, the warmth kind of creeps up on you very slowly and gently!! I’ve tried to create a smoothie that contains a good amount of protein to keep me full, isn’t too sweet and is packed full of antioxidants, vitamins and minerals as well as some good fats to keep me healthy as the days get shorter and weather cooler. Having spinach for breakfast isn’t everyones cup of tea (sorry!!) but its a great way to increase your daily vegetable intake alongside the banana and blueberries. I also add a generous half teaspoon of broccoli powder for an extra boost but this is completely optional. Maca powder is a great to include in your diet …

Baked Cherry Tomatoes

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Here’s another quick post to use up the end of another summer favourite before we reap the autumn harvest of earthy squash, root vegetables and orchard fruits. If like me you’re lucky enough to occasionally be handed delicious fresh homegrown produce from family and friends gardens then this recipe could be for you! My parents gave me a bag full of tomatoes last weekend as they’ve had a bumper crop this year. They were cherry tomatoes, so I decided to roast them for supper to serve with a quinoa salad and some chargrilled vegetables. The flavour is so amazing as the roasting really enhances the natural sweetness of the tomatoes and the delicious garlicky juices soaked into the quinoa and was eagerly mopped up with some warm crusty bread. Sadly the home grow tomato season is very nearly over so I’ll be making these with bought tomatoes when my supply has run out!  The recipe is so simple and quick. Wash and dry the tomatoes and pile them into an ovenproof dish. Drizzle over a little …

Mediterranean Chicken

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I had to put this recipe on my blog. It’s a family favourite and has been one of the most popular recipes from a book I wrote over twenty years ago but has still stood the test of time. It’s definitely a crowd pleaser for a casual supper and the quantities can easily be increased to serve more. I’ve served this for 12 people with plenty of green salad and crusty bread to mop up the delicious juices. Obviously you can serve gluten free bread here instead. The real key to this dish is the delicious garlic and herb cheese which is cooked underneath the chicken skin. It keeps the chicken beautifully moist and adds amazing flavour. Loosen the skin with your fingers or try using the back of a metal spoon. A lot of chicken breasts are now sold boneless but I prefer using chicken breasts on the bone here as it adds extra flavour and prevents the chicken over cooking. Its harder to find but defintiely worth it. 4 chicken breast portions, about …