All posts tagged: red onion

Sweet Potato Chilli with Chunky Guacamole

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I was a little worried about posting this recipe in May, it seemed far too wintery, but as the rain comes down, I think I might just get away with it!! A great meal in a bowl, this veggie chilli is comfort food at its best.  Packed full of bright coloured vegetables, its a perfect midweek supper that helps to up your daily intake of veg.  The guacamole, written as a separate recipe here is the perfect, and in my mind essential, accompaniment to the chilli, to not only give balance of flavour but nutritional balance too.  Since I’ve been making my own guacamole I’ve become a complete convert.  This chunky version is a far cry from the tubs of smooth guacamole available in supermarkets and the flavour is so much fresher and really packs a punch!  Obviously the guacamole can be used aside from this recipe as a dip, served alongside summer barbecues, as an accompaniment to grilled fish, to top a big summer salad or as a filling for a wrap. The list could …

Beetroot & Lentil Salad with Goat’s Cheese Dressing

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This ‘go to’ salad is perfect for a super quick lunch and is substantial too, so will keep you full through the afternoon, but it doesn’t end there!! It makes a great vegetarian starter and could be served as one of a selection of salads for a larger meal.  Why not spoon some into a container when you want to take lunch on the go!  It’s so quick to make and for a great short-cut, I often use the little pouches of cooked organic beetroot you can buy, they’re such a good stand-by, just be sure not to pick up pickled beetroot by mistake! The goat’s cheese dressing is so delicious, you don’t need to keep it just for this recipe.  With the warmer weather and longer days our thoughts change to summer foods, lighter dishes and the anticipation of all the new seasons produce that spring and summer can bring. Try the dressing on barbecued or griddled vegetables, such as aubergine, peppers and courgettes. It would make a perfect accompaniment to steamed or barbecued asparagus, look out for fresh British asparagus coming into season …

Roasted Squash, Chickpea & Kale Salad

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When I first heard of Kale salad, to be honest with you, I thought it sounded awful…. eating raw kale?!! Well, I’m now eating my words and I throw marinated kale into quite a few salads! Having experimented in various ways, to achieve the best results, I remove some of the thicker, tougher stalks and then really make sure I work the kale through the dressing with my hands.  If you take your time and allow the kale to soften in the oil and lemon, the resulting dish is beautifully tender and the salad nourishing and substantial. I like to make sure a salad has plenty of other interesting ingredients too, to provide variety and interest. Use the recipe as a guide to quantities and if you feel like you’d like more roasted butternut squash, pepper or chickpeas then pile them in and enjoy!! This recipe was developed as part of the Bones & Joints Module of the Culinary Medicine Diploma I’m currently studying. You can read on at the end to find out how these …

Autumn Slaw

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I just love the colour of this salad but what I love even more, is that one of my children will eat bowls full of it and that makes me, and him feel really good!!  It’s good advice to try and eat the rainbow, as diverse a colour range of fresh fruit and vegetables as you possibly can, to feed our bodies the abundance of vitamins, minerals, phytochemical and antioxidants they contain. This will help reduce inflammation and give the immune system an all important boost, especially beneficial at this time of year. So, anything that gets the family diving into veggies, gets my vote! It could be the lovely fresh, tangy flavour as well as the colour that appeals but whatever it is, for now I will be making a lot of it! An incredibly simple dish to make with very few ingredients.  I’ve used white balsamic vinegar as part of the dressing which gives an amazing flavour, slightly more subtle than dark balsamic and with the advantage of not colouring everything brown! The one I use is actually labelled, White Condimento of …

Spiced Spinach Dal with Aubergine

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As the days get a little shorter and the weather a little cooler, I find it quite exciting to turn to more comforting, nourishing and warming meals.  This meal feels like its packed with goodness to give the body a generous boost of nutrients, helping to support the body’s defences to keep the winter bugs at bay!  The chilli, garlic and ginger are known to help the immune system, garlic has antiviral properties and ginger helps reduce inflammation. Food has the power to harm or heal the body and by making a few changes to our diet we can make a profound effect on the health of our body and well-being. The ingredients in this recipe are also amazing for supporting the health of the heart and circulatory system. Read on after the recipe to discover how these every day ingredients can support heart health. I love a quick and easy recipe that I can cook for the family when they all arrive home starving hungry! This fits the bill perfectly and leaves us all feeling so good. The flavours are …

Mango Salsa

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Keep the feeling and flavours of summer going a little longer with this delicious Mango Salsa!! I was planning to marinate and barbecue some pork fillet for dinner and wanted to serve something with it! Looking around my kitchen, I spotted four ripe mangoes sitting in the fruit bowl, (sounds like the start to a joke!!) having bought a box of eight, I was keen to use up the rest before they became over ripe!  My plan was to make mango salsa to go with the pork. Searching through the fridge, I luckily found what I wanted and quickly put it together! It was so good we had the same again the next day!! And now there’s only 2 very ripe mangoes sitting in my fruit bowl!! Hopefully tomorrow there’ll be another flash of inspiration as to what to do with those!! Its really so very easy to make and can turn any grilled meat, fish or deliciously juicy grilled prawns into a very impressive meal!  For a vegetarian option, try serving alongside some chargrilled aubergine, courgette, pepper and halloumi cheese. …

Lime & Coriander Salmon Salad

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This colourful salad is just perfect as a light summer lunch or supper. Packed with gorgeous flavours based on the traditional dish, Ceviche, from Latin America, where fish is marinated in lime juice and flavoured with chilli. Here, the salmon is cooked, flavoured with lime rind and combined with cucumber, avocado, pepper, red onion and fresh herbs, resulting in an amazingly refreshing dish. A glass of crisp white or rosé wine on the side, finishes this off beautifully!! If you’d like a non-alcoholic drink, try adding slices of lime and sprigs of mint to a jug of iced water, its deliciously fresh!! This recipe was developed as the lunchtime dish for a day’s menu  supporting the heart and circulatory system. Read on for details as to how each ingredient can benefit the body. Serves 2   2 salmon fillets grated rind and juice of 2 limes sea salt and freshly ground black pepper ½ cucumber 1 red pepper ½ red onion 1 ripe avocado 1 red chilli 1tbsp olive oil 4tbsp chopped fresh coriander 1tbsp chopped …

Roasted Chickpea, Shiitake & Spinach Salad

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  This recipe really packs a nutritional punch! Its great for boosting your immune system. All the information you need is at the end of the recipe.  A great healthy lunch which, I think, is better served warm, however any leftovers would make a perfect packed lunch too. The sumac gives a tangy lemony flavour and is often used in Mediterranean and Middle Eastern cookery. It’s now stocked in most supermarkets with the herbs and spices. Serves 4   400g tin chickpeas olive oil sea salt and black pepper 1tsp sumac grated rind and juice of 1 lemon 250g shiitake mushrooms 1 garlic clove, crushed ½ small red onion 100g bag fresh baby spinach, washed 100g feta cheese, crumbled   Drain the chickpeas and rinse well. Drain and dry on kitchen paper and remove any loose skins. Place the chickpeas in a frying pan and drizzle over a little olive oil and a light sprinkling of sea salt. Shake to coat the chickpeas in the oil and salt. Cook over a medium heat for about 10 minutes until …

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 …