Thursday, 25 October 2012

Quick No-Bake Energy Nuggets



Ingredients:

Makes approximately 8-10 nuggets

200g of mixed dried fruit
1 cup of ground almonds/almond flour
1/2 cup of oats
1/2 cup of dessicated coconut
2 tablespoons of cocoa powder
1 tablespoon of coconut oil
1 teaspoon of cinnamon

Step 1: Place the dried fruit, ground almonds and oats in a bender or food processor and whiz for 1-2 minutes.

Step 2: Add in the cocoa powder and cinnamon and pulse for 30 seconds. Add the coconut oil to the mixture and pulse until all the ingredients come together.

Step 3: Using a spoon, scoop the mixture and roll into truffle-sized pieces, roll the nuggets in the coconut to coat.

Step 4: Store in an airtight container in the fridge to set until you need a quick energy fix.







Wednesday, 24 October 2012

Tikka Spiced Fish Stack


Serves 1

245g of any white fish, I used Alaska Pollack

1 small courgette, peeled/sliced with a vegetable peeler
65g of leeks, finely chopped
65g of carrots, grated and finely chopped
1/2 teaspoon of veg stock powder
1/4 teaspoon of tikka spice
1/4 teaspoon of mixed herbs
1/4 teaspoon of turmeric
Coriander to garnish

Step 1: Place half of the sliced courgette onto some kitchen foil. Add half of the grated carrot and then place your fish portions on top. Sprinkle half of the herbs and spices over the fish.

Step 2: Place the remainder of the courgette over the fish then add the leeks and the remainder of the grated carrot. Sprinkle the other half of the herbs and spices on top.

Step 3: Wrap up the foil, making sure all the edges are sealed and place on a baking tray and cook in the oven at 200 degrees for approximately 30-35 minutes.

Step 4: Be careful of opening once cooked as it will be very hot. Garnish with some coriander to taste.


Tuesday, 23 October 2012

Falafel Burgers


Ingredients:

Makes 4 burgers


1 cup of dried chickpeas
40g onion, finely chopped
45g of leeks, finely chopped
45g of carrots, grated and finely chopped1 garlic clove, crushed
1 teaspoon of veg stock powder
1/2 teaspoon of curry powder
1/4 teaspoon of cumin
1
/4 teaspoon of coriander
1/4 teaspoon of mixed herbs
1/4 teaspoon of cayenne pepper
1/2 teaspoon of lemon juice
1 tablespoon of reduced salt soy sauce
1 egg yolk

Preparation: Place the dried chickpeas in a bowl, covering with cold water. Cover and allow to soak overnight. Omit this step if using canned chickpeas.

Step 1: Using a blender or food processor, pulse the chickpeas until fairly smooth, add in all the other ingredients, herbs and spices and pulse until all the ingredients have mixed together and form a coarse paste. The paste needs to be thick enough to hold up as a patty.

Step 2: Heat a large non-stick frying pan and spray with fry light oil. I then like to add my burger mix to ramekin dishes to mould so they come out the same size when cooking. The mixture will be slightly sloppy but don't worry, it will come together and firm up when cooking.

Step 3: Add the burgers to the hot pan and cook for approximately 3-4 minutes until set and golden brown. Using a spatula, carefully turn the burgers over and cook on the other side until cooked through.

Step 4: 
Serve with your favourite side dish. I served mine with courgette fries. Falafel burgers also go great with tahini sauce or salsa and delicious in pita bread with fresh salad. The burgers can also be frozen and cooked in the oven when needed.



 



Courgette Fries



Ingredients:

Serves 1

2 small courgettes (or 1 large)
1/4 teaspoon of curry powder
1/4 teaspoon of cumin
1/4 teaspoon of mixed herbs
1/4 teaspoon of cayenne pepper
1/2 teaspoon of reduced salt soy sauce

Step 1: Cut off the ends of the courgettes and then cut into a steak fries shape, add to a bowl with all the the other ingredients and toss until all are well coated. I like to make mine quite spicy, although you can change the herbs and spices around to suit your taste.

Step 2: Spray an oven tray with fry light oil and bake the courgette fries in the oven at 200 degrees for 10 minutes, flipping them half way through.



Monday, 22 October 2012

Chocolate Tofu Pudding


Ingredients:

Serves 4

1 block of soft tofu (349g)
1/4 cup of cocoa powder
1/4 cup of sweetener/sugar substitute
1 teaspoon of vanilla extract

Step 1: Add the tofu to a blender or food processor and blitz until smooth.

Step 2: Add in the cocoa powder, sweetener and vanilla extract and blend until mixed and perfectly smooth. 

Step 3: Have a taste of the pudding to see if it needs anything extra to your taste.

Step 4: Add to ramekin dishes and chill in the fridge for 30 minutes.


Shredded Tofu Chilli


Ingredients:

Serves 1

1 block of firm tofu (349g)
Half an onion, finely chopped
1/2 teaspoon of veg stock powder
1/4 teaspoon of cumin
1/4 teaspoon of chilli powder
1/4 teaspoon of mixed herbs
1/4 teaspoon of oregano
1/4 teaspoon of cayenne pepper
1 garlic clove, crushed
2 tablespoons of water.

Step 1: I froze the block of tofu, then thawed at room temperature or microwave to speed up the process. When thawed, squeeze the water out, like squeezing a sponge. I also pressed the tofu between two paper towels to remove any excess liquid.

Step 2: Heat a frying pan on a medium heat and spray with fry light oil. Add the onion and garlic clove until browned.

Step 3: Add in the veg stock powder, herbs and spices and stir for approximately 1-2 minutes.

Step 4: Using a knife, shred the tofu and add to the pan with the water, lower the heat and simmer for 3-4 minutes, stirring occasionally.


Step 5: Grate half a small cauliflower, add to a microwaveable bowl (don't add any water as the cauliflower sweats down on it's own) cover loosely with cling film, microwave for 90 seconds, open, stir and recover and microwave for a further 90 seconds.


Step 6: Serve with your favourite side dish. I used cabbage melody fried with a pinch of veg stock powder and a teaspoon of soy sauce.



Spicy Lentil Burgers


Ingredients:

Makes 2 burgers

65g of red lentils
40g onion, finely chopped
45g of leeks, finely chopped
45g of carrots, grated and finely chopped
1 garlic clove, crushed
1/2 teaspoon of curry powder
1/4 teaspoon of cumin
1/4 teaspoon of coriander
1/4 teaspoon of mixed herbs
1/4 teaspoon of paprika
1/4 teaspoon of cayenne pepper
1 egg yolk

Step 1: Cook the lentils in a saucepan according to the packet instructions. Once cooked drain well and return the lentils to the saucepan.

Step 2: Add the onion, leeks, carrot, garlic, herbs and spices to the lentils and stir well. Cook for approximately 3-4 minutes.

Step 3: Let the mixture cool slightly in the fridge for 10 minutes and once cooled add the egg yolk and mix well.

Step 4: Heat a large non-stick frying pan and spray with fry light oil. I then like to add my burger mix to ramekin dishes to mould so they come out the same size when cooking. The mixture will be slightly wet and sloppy but don't worry, it will come together when cooking.

Step 5: 
Add the burgers to the hot pan and cook for approximately 3-4 minutes until set and golden brown. Using a spatula, carefully turn the burgers over and cook on the other side.

Step 6: 
Serve with your favourite side dish. The burgers can also be frozen and cooked in the oven when needed.





Sunday, 21 October 2012

I Love Chicken!



A post dedicated to how much I love chicken!


I love to season my chicken with a variety of different herbs and spices including, mixed herbs, coriander, chilli powder, cumin, turmeric, paprika and cayenne pepper.


My favourite way to cook it is in my George Foreman grill.




Chicken with cabbage and mushrooms.


Perfect chicken.


Chicken with peppers, mushrooms and courgette.


Chicken with peppers, mushrooms and courgette.


Chicken with courgette.


Chicken with spinach and broccoli and cauliflower mash.


Chicken with peppers, cabbage and mushrooms.


Chicken with peppers and mushrooms and cauli rice.


Chicken with cabbage and mushrooms. 


Chicken with peppers, mushrooms and courgette.


Saturday, 20 October 2012

Chicken Stir-fry with Courgette Pasta


Ingredients:

Serves 1

245g of chicken breast, diced
125g of spring greens/kale
3 spring onions, sliced
1 garlic glove, thinly sliced
1 courgette, peeled/sliced with a vegetable peeler
2 tablespoons of made up vegetable stock
1 teaspoon of finely chopped root ginger
1 teaspoon of reduced salt soy sauce
Pinch of Chinese five-spice powder

Step 1: Heat a wok or deep frying pan over a medium heat then add in the spring onions, garlic, ginger and vegetable stock and stir fry for approximately 3 minutes.

Step 2: Add the chicken and stir-fry for 3-4 minutes more until the pieces turn white.

Step 3: Stir in the five-spice powder, soy sauce and spring greens/kale and stir-fry for 3 minutes until the greens are wilted and bright green but still retain a little bite.

Step 4: Serve with your favourite side dish. I served mine with courgette pasta. To cook this simply place the sliced courgette into a saucepan of boiling water and simmer for 3-4 minutes.




Step By Step Turkey Burgers


Ingredients:

Makes 2 burgers

200g of turkey breast mince
Pinch of the following spices; mixed herbs, coriander, chilli flakes, chilli powder, cumin, paprika and cayenne pepper.

Please Note: I like my turkey burgers to have a little kick to them so I always add a variety of herbs and spices but you can alternate them to suit your taste.

Step 1: Add the turkey mince into a bowl and sprinkle on each of the herbs/spices.

Step 2: Mix together with your hands and form into two patties, I like to add mine to ramekin dishes to mould so they come out the same size.

Step 3: Set the burgers in your health grill (I use my George Foreman grill) and cook for approximately 8 minutes until golden brown and cooked through, trying not to overcook as the burgers will become dry.

Step 4: Serve with your favourite side dishes. I like mine with cabbage melody and flat mushroom.









Low Fat Skimmed Coffee Ice Cream


Ingredients:

700ml of skimmed milk
100g of dried skimmed milk powder
2 tablespoons of instant coffee
50g of sweetener/sugar substitute
1 teaspoon of vanilla extract

Please Note: I let my mixture chill in the fridge overnight before adding to the ice cream maker. For the ice cream maker I have, the container must be well-frozen before you mix the ice cream/yoghurt/sorbet.  Follow instructions for the model you have.

Step 1: Put the milk in a saucepan over a gentle heat.

Step 2: Add in the sweetener and sprinkle over the milk powder and coffee and stir in until all ingredients have dissolved, being careful not to boil.

Step 3: Remove the saucepan from the heat and only when cold add in the vanilla extract.

Step 4: Add the chilled ice cream mixture to your ice cream maker and let the ice cream freeze for 25-30 minutes.

Step 5: If you don't eat the yoghurt right away it can be frozen to eat later on, although let the yoghurt sit for approximately 20 minutes at room temperature to soften before eating.


Easy Mango Sorbet


Ingredients:

400g of fresh or frozen mango
2 tablespoons of sweetener/sugar substitute
1/2 tablespoon of lemon juice
2 egg whites
100ml of water

Please Note: I let my mixture chill in the fridge overnight before adding to the ice cream maker. For the ice cream maker I have, the container must be well-frozen before you mix the ice cream/yoghurt/sorbet.  Follow instructions for the model you have.

Step 1: Add the mango, sweetener and water to your food processor and pulse until it reaches a puréed consistency.

Step 2: Add in the egg whites and lemon juice and blend just enough until smooth.

Step 3: Add the chilled mixture to your ice cream maker and let the sorbet freeze for 15-20 minutes.

Step 4: If you don't eat the sobert right away it can be frozen to eat later on, although let the sorbet sit for approximately 15 minutes at room temperature to soften before eating.



Fat Free Strawberry Frozen Yoghurt


Ingredients:

300g of fresh or frozen strawberries
500g of 0% fat Greek yoghurt
110g of strawberry fruit spread
50g of sweetener/sugar substitute

Please Note: I let my mixture chill in the fridge overnight before adding to the ice cream maker. For the ice cream maker I have, the container must be well-frozen before you mix the ice cream/yoghurt/sorbet.  Follow instructions for the model you have.

Step 1: Wash, halve and quarter your strawberries and add to your food processor along with the sweetener and fruit spread and pulse until it reaches a puréed consistency.

Step 2: Add in the Greek yoghurt to the purée and blend just enough until smooth.

Step 3: Add the chilled yoghurt mixture to your ice cream maker and let the yoghurt freeze for 25-30 minutes.

Step 4: If you don't eat the yoghurt right away it can be frozen to eat later on, although let the yoghurt sit for approximately 20 minutes at room temperature to soften before eating.


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