Serves 2
Ingredients:
3 kiwi – peeled
1 papaya – peeled and deseeded
500 ml of milk kefir
100 ml of coconut water
Method:
Put all the ingredients in a blender and blitz
Tag Archives: healthyeating
Smoked mackerel, Greek yoghurt, cucumber, spring onions and dill
This only took a couple of minutes to prepare…my favourite sort of meal😀
Serves 3 as a main dish with new potatoes. Would serve 4 – 5 as a starter.
Ingredients:
Large handful of spinach and watercress for each person
4 spring onions – chopped
Large piece (10-15 cm) cucumber chopped in to cubes
Greek yoghurt
3 smoked mackerel fillets – skinned and flaked
Handful of dill – chopped
Pomegranate seeds to garnish.
Method:
Put prepared onions,cucumber and mackerel in a bowl and add 3-4 heaped tbsp of yoghurt. Mix together. Add most of the dill – keep some back to sprinkle over as a garnish.Serve out on to watercress/spinach and top with dill and pomegranate seeds. New potatoes complement this dish very well 😀
Water kefir
I am really enjoying drinking / eating milk kefir in smoothies or smoothie bowls every day. My husband hasn’t taken to the flavour in the same way as me – if I mix in Greek yoghurt he will then consume it! He does however act as if I he is being punished!!
So…I decided to start fermenting with water kefir grains as well.
Step 1: live grains ordered from Crave Longevity (conversation point at work when they arrived!)
Step 2: let the grains settle in – 500ml of boiled and cooled water with 2 tbsp sugar.Left in warm dark place for 24 hours.
Strained and process repeated 2 x more.
Then 1L of boiled and cooled water and 4/5 tbsp of sugar.
Step 3: second fermentation. Drained liquid put in to a glass jar with sealable top and left in a warm dark place for 72 hours.
I put a couple of prunes in the jar – created a ‘cream soda/ Dr Pepper type flavour.
Step 4: put the drink in to the fridge
Result: a delicious mildly effervescent drink 🙂 – which I am delighted to say my husband seems to enjoy.
He particularly enjoyed the batch I made without any additions of flavours at the second fermentation stage but instead added a slice of lemon and a couple of drops of vanilla prior to serving.
Guacamole
The perfect companion for a chilli con carne.
Serves 2
Ingredients:
1 large ripe avocado – coarsely chopped
10 plum tomatoes – finely chopped
4 spring onions – finely chopped
Juice of half a lemon
3-4 drops of tabasco sauce
Method:
Put all the prepared ingredients in to a bowl and mix gently.
Quail eggs and halloumi salad
So many people still think a salad consists of iceberg lettuce, tomatoes and cucumber. Glances of pity are thrown in the direction of my husband when he states we had a salad for lunch!!
This delicious salad was simply a combination of soft boiled quail eggs, chopped avocado, chopped plum tomatoes and grilled halloumi sitting on a bed of watercress 🙂
Kale, papaya and kefir smoothie
Serves 2
Ingredients:
300 ml Kefir 200 ml coconut water
Papaya peeled and deseeded large handful of kale
2 tbsp chia seeds
Method:
Put all ingredients in to a blender and blitz.
Ginger sponge pudding (GF) filled with Greek yoghurt mixed with chopped stem ginger
Serves 4/6
Microwave 2-3 mins on full power 4/6 individual large ramekins e.g. Prestige /souffle dishes
Ingredients:
For the pudding:
100 g gluten-free self-raising flour 100 g butter
100 g light muscovado sugar 3 eggs (2 if not using gf flour
3 tsp ground ginger
For the filling:
6-10 tbsp Greek yoghurt 4 pieces of stem ginger coarsely chopped
Method:
Put all the ingredients in to a bowl and mix well until smooth. Divide equally between the ramekins. Put in the microwave for 2 mins – test with skewer. Cooked when skewer comes out clean.
Mix Greek yoghurt with the chopped stem ginger. Scoop the centre of the pudding out and fill with yoghurt mixture and pop ‘lid’ back on. Serve whilst puddings still hot.
Smoked mackerel and rice noodles
Serves 3 Preheat oven to 180c / gas mark 4
Ingredients:
1/2 butternut squash deseeded and chopped in to small chunks
plum / cherry tomatoes
3 smoked mackerel fillets torn into large pieces
300 g rice noodles
rocket
tamari (soy sauce if non gf)
Olive oil
Method:
Put butternut squash on a baking tray and drizzle with olive oil. Roast in oven for about 30 mins until cooked and edges crisping.
Put a drizzle of olive oil in a frying pan and, once hot, add the rice noodles. Stir for a minute. Add the tomatoes and fry for a further minute. Drizzle with tamari. Add the fish and heat through. Finally add the roasted squash, stir and serve on a bed of rocket.
Hake, mangetout and cauliflower cheese bake
Oven to tableware dish from Prestige
Such an easy dish to prepare:
Serves 3 Pre heat oven to 180C Gas mark 4
Ingredients
For the cheese sauce:
350 ml Full / semi skimmed milk 80 g Cheddar / Double Gloucester cheese – grated
20 g Butter 30 g gluten-free plain flour
1 tsp English mustard
For the remainder of the dish:
1 cauliflower cut in to 3 chunks 1 skinned fillet of hake 1 handful of mangetout
15 g grated cheese
Method:
Place the hake fillet within a tin foil parcel and bake in the centre of the oven for 10 mins.
Put the cauliflower in a pan of boiling water and cook until for 8- 10 mins.(alternatively steam e.g Prestige pressure cooker 5-8 mins) and boil /steam the mangetout for 3 mins.
For the cheese sauce:
Melt the butter in a saucepan.
Stir in the flour
Gradually add the milk – stirring continuously.
Simmer gently and add the mustard and then the grated cheese, stirring until all melted and thoroughly combined.
Simply assemble all the ingredients in an oven proof dish, top with grated cheese and put in the oven to heat through thoroughly.
Wild keta salmon on courgetti, chickpeas and pine nuts
Serves 2
Ingredients:
2 salmon fillets
2 courgettes – spiralised 1/4 cup pine nuts
1 cup of chick peas (tinned) 1 tsp ground ginger
Tamari to flavour – 1 tbsp olive oil for cooking
Method:
Bake the salmon fillets in the oven in a tin foil parcel for 10-15 minutes – no additional flavours / oil added.
Whilst it is cooking, heat the oil in a frying pan. Add the chick peas, pine nuts and ginger and cook for 1 minute. Add the courgetti and cook for a further minute. Add tamari – heat through and serve.
Jo's food bites. 