Archive for Recipes
Soup recipes
Posted by: | CommentsSoups can either be made from the following recipes or bought as discussed in the menu plans. Whenever you are making the effort to cook, it’s worth thinking ahead and preparing a few extra pieces of chicken or things that you can freeze and use at a later date.
Chicken Broth
- 1 cooked chicken carcass
- 2 onions
- 3 sticks of celery
- 2 strips of wakame seaweed
- 3 pints of water
- 2 carrots
- 1 dessertspoon of olive oil
This is a perfect example of recycling ingredients and getting the most out of your food. Plus you’ll benefit from the musculoskeletal support generated from boiling up the chicken bones.
Gazpacho
This is a great soup as you can eat it cold on a hot summer’s day, and it makes an excellent appetiser.
- 550g of fresh tomatoes (skinned)
- 4 shallots
- 2 tablespoons of lemon juice
- 1 tablespoon of fresh parsley
- 1 red pepper
- 1/2 large cucumber
- Black pepper (freshly ground)
- 2 cloves of garlic
- Chopped fresh mint
Blend all the ingredients together, chill and serve.
Generally, soup can be made from any ingredients. You need to lightly fry them first, then add some sort of stock either made before or just water with stock cubes added. Bring to the simmer and serve. As an option, part or all of the ingredients can be removed and blended depending on the consistency required.
Cover the carcass with the water and simmer for 45-90 minutes, get any excess meat off the chicken and store. Sieve the stock and leave to cool before refrigerating overnight, scoop the fat from the top of the mixture. Fry the vegetables in the oil until slightly soft. Cut the seaweed into strips, pour the stock on top of the vegetables and bring back to the boil.
Salads, snacks and sneaky ways to increase your vegetable consumption
Posted by: | CommentsSmall salads can be made at any time of the day as a light snack, you could even stuff them into a wholemeal pitta bread if you were exceptionally hungry, and here are some possibilities:
- Tuna and beans: 1 tin of tuna in water, 1/2 tin of kidney or other beans, 1 small diced orange, 1 tablespoon of dressing (low fat).
- Avocado and grapefruit: 1 avocado, 1 grapefruit, 1 teaspoon of ground ginger, balsamic vinegar.
- Red onion and cherry tomatoes.
- Carrot and beetroot.
- Broccoli and beans: 1/2 tin of kidney beans, 2 spring onions, celery, cashew nuts and dressing.
- Red cabbage and raisin salad: finely shredded red cabbage, handful of raisins, handful of hazelnuts.
- Coleslaw: cabbage, onion, carrots – 1/3 of each plus some protein.
To get extra servings of vegetables into your day try juicing fruits and vegetables to have with your breakfast, or buy some V8 or organic tomato juice and have that instead. Quick fruit salads and yoghurt make an ideal snack, as do chopped vegetables dipped into low fat humus or guacamole.
Power cake
Posted by: | CommentsYou gotta love it when you can eat cake and drink coffee for breakfast. This naughty little fella is actually a low carb power house. Here’s how you make it. 200g pistachio. 1 cup sucralose (splenda) 4 eggs. 1/2 cup of spelt flour. Tablespoon of coconut oil. Grind the nuts up in a blender. Mix everything together stick in a cake tin and bake for 35 mins at about 160.
Burgers cant be choosers
Posted by: | CommentsVenison burgers with mushroom and chilli sauce! Awesome. Venison’s a decent choice of sustainable and generally wild grass fed meat. Low in fat and high in nutrients it’s a poor mans grass fed beef. Remember we are what we eat. Not just that we are what we eat, ate. Grain fed meats tend to have a very poor omega 3:6 ratio. Its around 1:20 3:6. Grass fed comes in at a decent 1:3. If you want your omegas tested go to adrenaltest.co.uk.
