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Category Archives: Healthy

Hot Smoked Salmon With Coconut Rice and Greens Jamie Style

IMG_8895IMG_8903Here’s a post from 2014 that I’m revisiting – a mashup of two of Jamie Oliver’s recipes from Jamie’s 15 Minute Meals. From previous experience I know cooking these recipes in a quarter of an hour is a bit of a stretch, but hey, time isn’t everything and they are worth the extra few minutes.

The idea for this simple dish comes from a couple of 15 minute meals recipes: Green Tea Salmon with Coconut Rice and Jamie’s Killer Kedgeree.

You can buy hot-smoked salmon readily from supermarkets in Australia. It’s also really easy to hot smoke a salmon fillet at home – I have devised a simple method based on a Jamie recipe –  link to my post here.

IMG_9408 3Ingredients

1 cup basmati rice

1 cup light coconut milk

1 cup boiling water

1/2 lemon

Handful of coconut flakes

A large handful of sugar snap peas

A large handful of green beans

3 spring onions

A scattering of shelled pistachios

1 cooked salmon fillet

Method

To make rice, combine the rice, coconut milk, boiling water and lemon in a saucepan. Bring to the boil, turn down heat, cover, and simmer for 10 minutes or so, stirring occasionally, until rice is almost cooked. Turn off heat and leave rice to finish cooking while you prepare the rest of the dish.

Cook the sugar snap peas and beans, separately, in the microwave, until just cooked but still crunchy.

Assemble the dish by placing the cooked rice minus the lemon half in a bowl. Flake the salmon fillet and scatter over the rice. Top with the coconut flakes.

Arrange the sugar snap peas and beans on a serving platter to accompany the fish and rice, scattering with sliced spring onions and pistachios.

You can serve this salmon and rice dish with any vegetables and garnishes you like, or whatever takes your fancy.

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Jamie’s Smoothie Pancakes with Berries, Banana, Yoghurt and Nuts

 

PANCAKES! Always a great breakfast option, unless it’s hotcakes, waffles or crumpets! I really love a home made version of any one of these griddle cooked goods.

So Jamie Oliver’s recipe for Smoothie Pancakes with Berries, Banana, Yoghurt and Nuts  makes thick luscious and surprisingly healthy pancakes – they could even be described as hotcakes.

I’m re-blogging this gorgeous  recipe that comes from Jamie’s book Everyday Super Food.

Here is Jamie’s recipe very slightly tweaked.

Ingredients

320g blueberries or raspberries

1 ripe banana

170ml semi-skimmed milk

1 large free-range egg

250g wholemeal self raising flour

To serve

4 tbs natural yoghurt

Sprinkle of ground cinnamon

30g mixed unsalted nuts, chopped

Drizzle of honey

Method

Blitz half the berries, peeled banana, milk, egg and flour in a food processor or blender to make a smooth pancake batter. Fold in the remaining berries. Place a large non-stick frying pan on a medium high heat. When hot, put some batter into the frying pan to make large pancakes or small ones. I went for smallish. Cook for a couple of minutes on each side, or until crisp and browned. Jamie suggests flipping them for an additional 30 seconds each side to ensure they are super crispy. This seemed to work for me.

You can serve whole, or slice the pancakes in half so you can see the fruit. Serve with a spoonful or two of yoghurt, a sprinkling of cinnamon, some chopped nuts and a drizzle of honey.

Jamie’s Baked Garlicky Mushrooms: 5 Ingredients

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203BFF35-0EE7-4D7E-8119-C9070EE54BE9Love veggies? Love mushrooms? Here’s Jamie’s super simple mushroom bake, good as a starter, or as a substantial lunch or supper “snack”. The recipe comes from 5 Ingredients, Jamie Oliver’s great book. I’m gradually working my way through it!

It takes minimum time to prepare and to cook. I made the dish last weekend, in between some cake and brownie baking. I had the first half warm on sourdough toast and the other half the next night just as it was. Delish!

Ingredients

4 cloves of garlic

 ½ a bunch of fresh sage (15g)

350g ripe mixed-colour cherry tomatoes

4 large portobello mushrooms

40g Cheddar cheese

Method

Preheat the oven to 200 degrees C. Peel and very finely slice the garlic. Pick the sage leaves. Halve the cherry tomatoes. Peel the mushrooms, reserving the peel.

Place it all (peel included) in a 25cm x 30cm roasting tray and drizzle with 1 tablespoon each of olive oil and red wine vinegar. Add a pinch of sea salt and black pepper and toss together. Pick out 12 perfect garlic slices and sage leaves for later and sit the mushrooms stalk side up on the top. Bake for IO minutes.

Remove the tray from the oven, crumble the cheese into the mushroom cups and sprinkleover the reserved garlic and sage*. Return to the oven for I5 more minutes or until the cheese is melted and everything’s golden then serve up.

*I added some rosemary sprigs too, as rosemary works well with sage.  

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Two Ingredient Pancakes!

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ED75524F-EC2D-4259-B525-AB34C98E51C6Weight Watchers is a fabulous organisation with a no fuss, straightforward approach to weight loss. They provide a wealth of great recipes online that can be created easily and quickly. Many of their recipes are “0 points”, meaning that they tick the box as having ingredients which don’t count towards the points total in the WW food plan.

This recipe is so named as the basic pancake has only two ingredients, banana and eggs. To serve, I added fresh fruit and no-fat yoghurt, which are also 0 points. For a little bit of pizazz, I did serve my pancakes with a drizzle – or maybe a slurp – of maple syrup!

Ingredients 

1 medium banana

2 free-range egg whites

1 medium free-range egg

To serve, pineapple, raspberries, no-fat yoghurt and maple syrup.

Method

Combine the banana,  egg whites and whole egg in a food processor and process until smooth.

Heat a nonstick frying pan over a medium heat. You don’t need cooking oil spray, but  spraying a little in the pan won’t hurt if you’re worried about the pancakes sticking. Drop a tablespoonful of the batter into the frying pan. Cook for 20 seconds on one side or until golden brown, then flip the pancake and cook for a further 20 seconds. You need to be careful cooking the pancakes as they brown very quickly. Repeat with the rest of the batter – you will probably get at least 4 medium pancakes.

Serve the pancakes topped with the no-fat yogurt, a pile of pineapple chunks*, fresh raspberries and a little maple syrup if you dare!

* A great idea to make the pineapple super sweet, is to dry fry the chunks in a frying pan over medium to high heat, for a minute or two – cooking carmelises the sugar – they taste fantastic!

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Red Lentil Vegetable Dahl

I am describing myself these days as a “flexitarian”, as I support the philosophy of vegetarianism and try to follow its precepts, at least for some of the time. I am finding that I am becoming more and more interested in vegetarian cooking, as well as really enjoying eating meat free. I regard my forays into vegetarian cooking as an ongoing project!

My Saturday morning trip to Orange Grove Market often results in the acquisition of some delicious Indian fare from a couple of market stalls. One of these stalls makes a great red lentil dahl – so delicious! So I thought it was about time I made my own.

I found this recipe from Vegan Sparkles and made it with a few tweaks. The link to the original recipe is here. My main variation was adding water as well as stock to the recipe, as the dahl really needed the extra liquid.

It’s super easy to make, looks colourful and enticing, is both vegetarian and vegan and best of all – tastes great!

Ingredients

1 tbsp vegetable oil

½  onion, finely chopped

1 cup sweet potato, chopped into cubes

1 tsp grated fresh ginger

2 tsp mustard seeds (black or yellow)

¾ tsp ground cayenne pepper

1½ tsp ground cumin

1½ tsp ground turmeric

1½ tsp garam masala

½ tsp ground coriander

1 clove garlic, chopped

1½ cups dried red lentils

4 cups vegetable stock

2 cups water

1 tsp honey

1 cup grated and pulped carrot

1 cup broccoli florets

1 cup cherry tomatoes, halved

1 cup baby spinach leaves

½ tsp nigella seeds

Method

Heat the oil in a large saucepan or frying pan over a medium heat. Add onion and sweet potato and fry gently until onion is soft. Add ginger, mustard seeds, cayenne pepper, cumin, turmeric, garam masala  coriander and garlic to the pan, and cook, while stirring, until mustard seeds begin to pop.

Add the lentils, stock and water and simmer for 10 minutes. Stir in the honey. Put the carrot pulp, broccoli  and cherry tomatoes into the dahl and simmer for another 15 minutes.

The dahl will be cooked and somewhat reduced. If it’s looks a little too dry, add more water, or if it’s too liquidey, reduce down a bit more.

Remove from the heat and carefully stir in the spinach leaves until they are just wilted. Scatter the nigella seeds just before serving over the dish. They will give an interesting black fleck to the dish!


					

Jamie Oliver’s Sticky Teriyaki Eggplant (Aubergine)

I’m cooking quite a few recipes  from Jamie Oliver’s 5 Ingredients at the moment. I love the simplicity of just a few basic ingredients.

There are a wealth of good recipes in the book which are pretty easy to prepare and don’t require a store cupboard full of ingredients.

Sticky Teriyaki Eggplant (read Aubergine in Jamie’s original British recipe), is unbelievably easy to make, low in calories and most importantly, very delicious!

As a dedicated foodie I love eating! Sometimes it’s necessary to undergo a little judicious calorie management, so at the moment I am embracing Weight Watchers, an organisation I can speak highly of, with its sensible food plans and non-judgmental mentors. A big shout-out to Wendy at WW in Rozelle and the city!

So it was with delight that I realised that this lovely recipe was very calorie friendly, as well as being delicious.

I made one tiny addition to the ingredients – the sticky sauce was quite strong , so I added a little brown sugar. This worked a treat and I think gave the sauce more of an Asian sweet/salty taste. For Jamie’s original, just leave out!

And if you count the ingredients it’s 7, but who is actually counting?

Ingredients

1 large eggplant (aubergine)
4 spring onions
1 fresh red chilli
20g unsalted peanuts + a few extra for scattering
1 tbls olive oil
2 tbls teriyaki sauce
1 tsp brown sugar (optional – my addition)

Method

Put a 26cm non-stick frying pan on a high heat and pour in 250mls of water.

Halve the eggplant lengthways, quickly slash the skin of each half a few times and place skin side up in the pan, then season with sea salt and black pepper.

Cover and cook for l0 minutes, or until it boils dry and begins to sizzle (listen for the change in sound).

Meanwhile, trim the spring onions. Cut the whites into 3cm lengths at an angle and put aside.

Deseed the chilli and finely slice Iengthways with the green part of the spring onions. Place both in a bowl of ice-cold water and put aside to crisp up.

When the eggplant starts to sizzle, add l tablespoon of olive oil, the white spring onions and the peanuts to the pan, stirring regularly.

After 2 minutes, add a splash of water, drizzle in the teriyaki, stir in the brown sugar and reduce to a medium heat.

Turn the eggplant, jiggle the pan and let it get sticky for a few minutes, then serve sprinkled with the drained green spring onions and chilli and a few peanuts scattered over the dish.

 

Jamie Oliver Sweet Glazed Carrots and Gnarly Peanut Chicken

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Dinner last night – and this this post –  was supposed to be all about the chicken, with the carrots as the supporting act. Well, I have to say that the carrots upstaged the chicken and were the starring act!

It’s a fantastic Jamie recipe, in which heirloom carrots are cooked in the pan with butter and honey or brown sugar, and thyme, resulting in a luscious dish with lovely flavour and texture. However, with the gnarly peanut chicken, they made a great side dish and definitely enhanced the eating experience of the chicken.

The link to Jamie’s Sweet Glazed Carrots is here. Jamie’s Gnarly Peanut Chicken recipe can be found in his great new book 5 Ingredients.

So here are the recipes, with my tweaks , starring those wonderful carrots. I halved the carrot recipe as a kilo of carrots seemed excessive!

Sweet Glazed Carrots

Ingredients
500g small heirloom carrots
30g unsalted butter
3 cloves of garlic
A handful of fresh thyme sprigs or to taste
1 clementine or mandarin or small orange
1 tablespoon runny honey or soft brown sugar

Method
Trim most of the leafy green stalks off the carrots, then peel them. (I didn’t peel mine as they were fine as is).
Melt the butter in a large frying pan over a medium heat. Crush the unpeeled garlic with the flat side of a knife, then add to the pan turning after 1 minute.
Pick and sprinkle in most of the thyme sprigs, reseving a few to scatter over at the end. Squeeze over the clementine or mandarin or orange juice, then add the honey or sugar and a splash of water.
Add the carrots in a single layer, season with sea salt and black pepper, then jiggle the pan to coat the carrots. Cover, reduce the heat to medium-low and cook for 15 to 20 minutes, or until tender.
Remove the lid, then cook for a further 5 minutes, or until the glaze has reduced, and the carrots are sticky and caramelised, turning often. Serve straightaway, or reheat when needed. Sprinkle over the reserved thyme sprigs just before serving.

Gnarly Peanut Chicken 

Ingredients
2 skinless chicken breasts
2 limes
4 cloves of garlic
2 heaped tablespoons peanut butter
1-2 fresh red chillies

Method
Turn the grill on to medium-high. Score the chicken breasts in a criss-cross fashion, rub with 1 tablespoon of olive oil, a pinch of sea salt and black pepper and the finely grated zest of 1 lime.
Place criss-cross side down in a cold non-stick ovenproof frying pan and put it on a medium-high heat, while you peel and finely grate the garlic into a bowl.
Squeeze in the juice from 1 1/2 limes, stir in the peanut butter and loosen with enough water to give you a smooth consistency. Finely slice the chilli, then mix through the sauce, taste and season to perfection.
Flip the chicken over, spoon over the sauce, then transfer to the grill, roughly 10cm from the heat, for 5 minutes, or until gnarly and cooked through. Finely grate over the remaining lime zest, then drizzle with 1 teaspoon of extra virgin olive oil. Serve with lime wedges, for squeezing over.

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