Recipes

Jamie Oliver’s Jerk Chicken Recipe

Here is Jamie Oliver’s Jerk Chicken recipe, it is delicious and perfect for the summer season. If you like fresh, spicy and zingy dishes, this is perfect for you.

Serves 4

Macros: (approx)

Calories: 673
Carbohydrates: 86g
of which sugars: 16g
Fibre: 6g
Protein: 53g
Fat: 13g

Ingredients:

Chicken

  • 4 chicken breasts
  • tablespoon runny honey
  • a few sprigs of fresh rosemary
  • a few sprigs of fresh coriander
  • 1 tbsp extra virgin olive oil

Rice and beans

  • 2 spring onions
  • 1 cinnamon stick
  • 250g long-grain rice
  • 600ml organic chicken stock
  • 400g carton of black beans

Jerk sauce

  • 4 spring onions
  • a small bunch of fresh thyme
  • 3 fresh bay leaves
  • 1 tsp ground cloves
  • 2 tsp ground nutmeg
  • 1 tsp ground allspice
  • 6 tablespoons golden rum
  • 6 tablespoons white wine vinegar
  • 1 tablespoon runny honey
  • 1 Scotch bonnet chilli
  • 4 cloves of garlic
  • 1 tbsp extra virgin olive oil

Yogurt

  • 250g pot of natural yoghurt
  • a few sprigs of fresh coriander
  • 1 lime

Method:

1. TO START – Get all your ingredients and equipment ready. Fill and boil the kettle. Put a large griddle pan and a large saucepan on a high heat. Turn the oven on to 220°C/425°F/gas 7.

2. CHICKEN – Put the chicken breasts on a plastic board and halve each one, leaving them joined at the top of the breast. Drizzle with olive oil, sprinkle with salt & pepper, then rub all over both sides of the chicken. Put into the hot griddle pan, skin side down, and leave to cook. Clear away the board and wash the knife and your hands.

3. CORN – Put the corn into the saucepan with a good pinch of salt and cover with boiling water. Put the lid on.

4. JERK SAUCE – Trim and roughly chop the onions and put into the blender with the leaves from most of the bunch of thyme, 3 bay leaves (stalks removed), ground cloves, nutmeg and allspice, 6 tablespoons each of rum and vinegar, 1 tablespoon of honey and 2 teaspoons of salt. Remove the stalks and seeds from the chilli and add the chilli to the blender, then quickly crush in 4 unpeeled cloves of garlic and blitz with the lid on until you have a really smooth paste. Add a drizzle of extra virgin olive oil to loosen, if needed.

5. CHICKEN – The undersides should be golden now, so turn the chicken over. Pour the jerk sauce into a snug-fitting baking dish and use tongs to lay the chicken on top, skin side up. Drizzle over 1 tablespoon of runny honey and scatter over a few sprigs of rosemary and the remaining thyme sprigs. Put on the top shelf of the oven and cook for 15 minutes, or until cooked through. Carefully pour away the oil from the griddle pan and wipe clean with kitchen paper, then put back on a high heat.

6. RICE & BEANS – Put a large wide saucepan with a lid on a medium heat. Trim and finely slice the spring onions and put in the saucepan with the cinnamon stick, a good lug of olive oil and a big pinch of salt & pepper. Stir and let soften for a minute or so, then add the rice and chicken stock. Drain and rinse the beans, then add to the pan. Stir gently. Bring to the boil, then reduce to a medium heat. Pop the lid on and leave for 12 minutes.

rice and beans with jerk chicken

7. YOGHURT – Tip the yoghurt into a small serving bowl. Finely chop a few sprigs of coriander and add to the bowl with a pinch of salt and a good lug of extra virgin olive oil. Finely grate over the zest of 1/2 the lime and squeeze in the juice. Stir in, then take to the table with the other lime half for squeezing over.

8. CORN – Use tongs to move the corn to the hot griddle pan and drizzle over a little olive oil. Cook and turn frequently until charred. Once ready, put on a platter and take to the table.

corn with jerk chicken

9. RICE & BEANS – Take the lid off the rice after 12 minutes and give it a stir. All the liquid should have been absorbed. Taste and correct the seasoning if need be, then take to the table.

10. TO SERVE – Take the chicken out of the oven, sprinkle over some coriander leaves and take straight to the table. When serving, spoon over the jerk sauce from the bottom of the baking dish.

jerk chicken

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If you liked this post, be sure to check out Peri-Peri chicken recipe and Turkey Burger recipe

Recipes

My tasty 5 minute salad

Here is my super quick and easy 5 minute salad. This recipe is perfect if you need to make a healthy lunch to take anywhere with you!

My 5 minute salad is high in fibre, protein and good fats which will help keep you full. You can add any source of carbohydrates you fancy to make the meal balanced.

I like to have some oat crackers on the side with hummus.
*this is not included in the macros.

Serves 1

Macros:

Calories: 378
Carbohydrates: 32g
of which sugars: 17g
Fibre: 10g
Protein: 17g
Fat: 23g

Ingredients:

5 minute salad ingredients
  • Handful iceberg lettuce
  • Handful spinach
  • 2 celery sticks
  • 1/2 carrot
  • 1/2 courgette or cucumber
  • 4 cherry tomatoes
  • Handful purple cabbage
  • 1/2 tbsp extra virgin olive oil
  • 2/3 sprays of balsamic vinegar
  • 1/2 tsp organic honey
  • Juice of half a lime
  • 1/2 tsp oregano
  • Sprinkle of garlic powder
  • 1 tbsp pumpkin seeds
  • 1 tbsp sunflower seeds
  • 5 walnuts
  • Coriander for garnish

Method:

1. First, wash all of your salad ingredients.

2. Next, peel the carrot and get rid of the outer peel. Use the peeler to create carrot and courgette ribbons for your salad and set aside.

3. Chop celery, cherry tomatoes, purple cabbage and coriander for garnish.

4. Combine the spinach, iceberg lettuce, celery, tomatoes, cabbage, carrot and courgette in your bowl or container. Add the pumpkin seeds, sunflower seeds and walnuts, and mix the salad together.

5. In a separate bowl, combine the olive oil, balsamic vinegar, lime juice, oregano, garlic powder and honey.

6. Toss the dressing into the salad and garnish with fresh coriander.

7. Next, enjoy! 🙂

5 minute salad

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If you liked this post be sure to check out my 5 minute breakfast oats and 5 Minute Healthy Chocolate Dessert!

Recipes

5 minute breakfast oats

My breakfast oats are packed with nutrients, including good fats, protein and fibre to keep your sugar levels stable.

This recipe is so quick and easy, it is perfect to fit into your busy morning. Keep reading for all the details!

Serves 1

Breakfast Oats Macros:

breakfast oats ingredients

Calories: 416
Carbohydrates: 45g
of which sugars: 17.5g
Fibre: 8g
Protein: 15g
Fat: 24.5g

Ingredients:

  • 40g rolled oats
  • 125ml plant milk
  • 2 tsp Whole Earth peanut butter
  • 1 tsp raw cacao powder
  • 1/2 tsp cinnamon powder
  • 80g blueberries or 1 apple
  • 5 walnuts

Method:

1. Weigh the oats in a bowl and add the milk. Put this in the microwave for 1-2 minutes. Keep checking it and cook until you are happy with the consistency.

2. Next, stir in the peanut butter, raw cacao and cinnamon. Stir until combined.

breakfast oats toppings

3. Top with the blueberries and walnuts

4. Next, enjoy! 🙂

breakfast oats

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If you liked this post, be sure to check out Peanut Butter Bites! and Strawberry jam cake recipe

Recipes

Butternut Squash soup recipe!

Here is my delicious Butternut Squash soup recipe, it is fresh, colourful and packed with nutrients. My garlic bread recipe is also here, which goes perfectly with the soup! The macros are listed below.

Serves 3-4

Macros: (with garlic bread)

Calories: 426
Carbohydrates: 64g
of which sugars: 15.3g
Fibre: 10g
Protein: 13.5g
Fat: 9g

Ingredients:

For the soup:

butternut squash soup ingredients
  • 1 Medium butternut squash
  • 2 medium carrots
  • 1 large white onion
  • 1 medium leek
  • 1/2 small cauliflower
  • 3 garlic cloves
  • 1/2 small red chilli
  • 1 pint vegetable stock
  • 3 tbsp yogurt
  • Small bunch basil
  • 2 tsp smoked paprika
  • 2 tsp oregano
  • 1 tsp powdered garlic
  • 1/2 tbsp butter
  • Salt and pepper

For the garlic bread:

  • 1 large fresh baguette
  • 1 garlic clove
  • 1/2 tsp oregano
  • 1/2 tsp garlic powder
  • 25g butter
  • Salt and pepper

Method:

For the soup:

  1. Preheat your oven to 180 degrees. Prep the butternut squash and cut into cubes. Spread on a baking tray and cover with olive oil, salt, pepper and oregano.
butternut squash

2. Roast this for 30-40 minutes.

3. While the butternut squash is roasting, prep the rest of the veg. Next, heat the olive oil in a large saucepan and begin to fry off the veg. Add all seasonings.

4. Continue frying for 10-15 minutes (until it is soft), then pour the stock, yogurt, butter and basil into the saucepan (save some basil for garnish) .

5. Let this simmer for another 5 minutes, add the butternut squash and blend the soup until smooth. If it is really thick/lumpy add some more water or milk.

6. Then serve up and top with some fresh basil and sesame seeds.

7. Next, enjoy! 🙂

butternut squash soup

For the garlic bread:

  1. Preheat the oven to 180 degrees.

2. Crush the garlic into a bowl, then add all other ingredients. Mix until combined.

3. Next, cut the baguette into slices and coat both sides with garlic butter.

4. Bake for 8-10 minutes until golden and crispy.

5. Next, enjoy! 🙂

butternut squash soup and garlic bread

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If you liked this post be sure to check out Carrot and Coriander Soup Recipe! and Lemon and Almond loaf cake

Recipes

Delicious recipes for curry night!

We all love a curry night! So here are some of my favourite dishes that are delicious, fresh and healthy.

Serves 2

Macros: (for half of the chicken, potatoes and Brinjal Bhaji)

Calories: 505
Carbohydrates: 47g
of which sugars: 12g
Fibre: 14g
Protein: 41g
Fat: 17g

Ingredients:

Tandoori chicken:

  • 2 chicken breasts
  • Olive oil
  • 2 tsp Tandoori masala seasoning mix
  • 1 tsp curry powder
  • 1.5 tsp smoked paprika
  • 1 tsp turmeric
  • 1.5 tsp garlic powder
  • 3 tsp grated fresh ginger
  • Juice 1 lemon
  • 1 bunch fresh coriander
  • Salt and black pepper

Brinjal Bhaji:

  • 1/2 aubergine
  • 1/2 courgette
  • 1 white onion
  • 2 garlic cloves
  • 1/2 green chilli
  • 2 tsp tomato puree
  • 1 tsp cumin
  • 1 tsp oregano
  • 2 tsp curry powder
  • 1 tsp crushed chilli

Curry Potatoes:

  • 2 large potatoes
  • 80g cauliflower
  • Olive oil
  • 1 tsp curry powder
  • 1 tsp oregano
  • 1.5 tsp garlic powder
  • Salt and black pepper

Method:

Tandoori Chicken

1. Cut the chicken into chunks and place in a frying pan. Mix all of the seasonings in a bowl, add it into the pan, and coat the chicken in this seasoning mix.

Tandoori chicken - curry night

2. Add some olive oil in the frying pan and cook the chicken.

3. Once the chicken is cooked, serve it and drizzle with lemon juice.

4. Next, enjoy! 🙂

Brinjal Bhaji

1. Finely chop the aubergine, courgette, onion, garlic and chilli.

2. Next, heat some olive oil in a saucepan and fry off the aubergine, onion, garlic and chilli. Add the courgette along with the seasonings, tomato puree and a dash of water.

brinjal bhaji - curry night

3. Lower the heat and allow this to simmer for around 20 minutes. Keep adding dashes of water to soften the aubergine.

4. Next, enjoy! 🙂

Curry Potatoes

1.Preheat your oven to 180

2. Chop the potatoes and cauliflower into chunks and spread on a baking tray.

3. Next, coat the potato and cauliflower with all of the seasonings and drizzle with olive oil.

4. Bake for 30-40 minutes until golden and crispy. Check them at around 20 minutes, giving the tray a shake. – I also added red pepper with 10 minutes left to add some extra veg to the dish!

curry potato and cauliflower - curry night

5. Next, enjoy! 🙂

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If you liked this post, be sure to check out Peri-Peri chicken recipe and How to lower your cholesterol!

tandoori chicken - curry night
Uncategorized

What is the deal with cooking oils

People often get confused about what oils to use when cooking. So here is my simple guide explaining which oils you should use when!

Plant oils should not be used for cooking

cooking oils

Plant oils become unstable when they are heated to high temperatures. This causes oxidation of the oil, which in simple terms means ‘damaged oil’.

When we consume oxidised oils on a regular basis it can be harmful to our health. Oxidised oils essentially ‘clog up’ blood vessels causing them to narrow. Narrowing causes decreased blood flow to areas of the body.

This process is linked to high cholesterol, high blood pressure, type 2 diabetes, cardiovascular disease, atherosclerosis and much more.

Oils to cook with

coconut oil - cooking oils

The following oils remain more stable at higher cooking temperatures, therefore they are preferable to use.

This includes:

  • Coconut oil
  • Extra virgin olive oil
  • Avocado oil
  • Canola oil

Also opt for oils that are cold pressed as this minimises any damage to the oil during processing.

Oils to use in cold recipes

Pretty much all plant oils are perfect to use in cold recipes or as a garnish. The following oils are very sensitive to heat and light and can be damaged very easily.

Keeping these oils in dark bottles in the fridge will minimise oxidation.

  • Sunflower oil
  • Sesame oil
  • Peanut oil
  • Flaxseed oil
  • Walnut oil

In my opinion, 1 calorie oil sprays should also be avoided. These are often cheap plant oils and they are prone to oxidation. Rather than focusing on calories, focus on nutrients. Coconut oil and extra virgin olive oil have so many benefits to our health, please don’t avoid them because they are high in calories – this alone does not make them ‘bad’.

Cooking methods

frying - cooking oils

Frying is a convenient way of cooking, but unfortunately it is one of the most damaging. This is because food is heated to a high temperature very quickly. Therefore, I advise avoiding frying foods and opting for baking at lower temperatures, lightly steaming and boiling.

If you want to make something like a stir-fry, cook the veggies down in water, let them cool down, and then add in your oil of choice. This tastes amazing and allows the oil to remain stable, giving you many health benefits!

Thank you for reading What is the deal with cooking oils. I hope this was useful and helps you to adapt your cooking! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out How to lower your cholesterol! and 5 foods diabetics should be eating!

Recipes

Halloween pumpkin soup recipe!

Here is my delicious pumpkin soup to make with your carving scraps! This soup is warming, sweet and perfect for the colder months.

I decided to leave this as a chunky soup to add more texture, but feel free to blend it up if that is how you like it. If you do decide to blend it, I recommend adding 2 tbsp yogurt to add more creaminess.

Serves 6-8

Macros:

Calories: 174
Carbohydrates: 34g
of which sugars: 7.5g
Fat: 4g
Protein: 6g
Fibre: 9.5g

Ingredients:

pumpkin soup ingredients

0.5 tbsp olive oil
6-7 tbsp pumpkin flesh
Large leek
3 cloves garlic
Large carrot
Small bulb fennel
3 sticks celery
3 tbsp peas
1 red pepper
1 large parsnip
2 pints vegetable stock
3 tsp smoked paprika
2 tsp turmeric
3 tsp oregano
1 carton passata
Handful chopped coriander
Black pepper to taste
1 tsp pumpkin seeds
2 tsp parmesan

Method:

1. Prepare all of the vegetables: peel and chop the carrot, parsnip, leek, red pepper, fennel, celery and pumpkin flesh.

pumpkin flesh - pumpkin soup

2. Heat the olive oil in a large saucepan and prepare the stock. Once the oil is hot, fry off the leek and garlic until soft.

3. Next, add in the rest of the veg (apart from the peas), add the seasonings and fry for around 5-10 minutes.

add the veg - pumpkin soup

4. Once the veg is soft, add the stock, passata, peas and coriander. Let this simmer for around 10 minutes.

5. If you decide to blend the soup, do that now and stir in the yogurt afterwards.

6. Serve up the soup, and sprinkle with pumpkin seeds and parmesan.

7. Next, enjoy! 🙂

Pumpkin soup

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Recipes

Turkey Burger recipe

Here is my delicious Turkey burger recipe that has the perfect balance of spice and freshness and is great for a Friday night!

I don’t eat red meat and poultry is much lower in saturated fat which is why I go for turkey mince. The burger recipe is great because it has so much flavour and it retains the moisture in the meat, I think you will love it!

I serve my burgers with asian slaw (this recipe is also below) and fries.

Serves 4

Macros: (Including bun, excluding chips)

  • Calories: 321
  • Carbohydrates: 34g
  • of which sugars: 10g
  • Fibre: 13g
  • Protein: 32g
  • Fat:

Ingredients:

Burger:

  • 400g turkey breast mince
  • 1/2 tbsp olive oil
  • 1 small onion
  • 1/2 red chilli
  • 2 tsp oregano
  • 1 egg
  • 3 garlic cloves
  • 1 tsp mustard
  • Parsley
  • 2 tsp smoked paprika
  • 1 tsp turmeric
  • 2 tsp cumin
  • Salt and pepper
  • 1 tsp Worcestershire sauce
asian slaw with turkey burgers

Asian Slaw:

  • 1/2 red cabbage
  • 1 medium carrot
  • 1 yellow pepper
  • 2 handfuls kale
  • 1 tbsp sesame oil
  • 1 tbsp sesame seeds
  • 1/2 tbsp honey
  • 1/2 tsp fish sauce
  • 1 tsp white wine vinegar
  • 1 tsp soy sauce

Method:

1.Preheat the oven to 170.

2. Put the onion, garlic, chilli, parsley and olive oil in a blender and blend until finely chopped. Now place this into a glass bowl.

turkey burger ingredients

3. Next, put all the seasonings, mustard, Worcestershire sauce and turkey mince in the glass bowl. Use your hands to combine all of the ingredients.

4. Now shape the mince mix into burger patties and place them on a oven tray. Drizzle a small amount of olive oil to help retain moisture. If you have time, put the burgers in the fridge for 10-15 minutes as this will prevent them from falling apart once cooked.

turkey burger patties

5. Cook the burgers for 20-25 minutes, the time depends of their size, so check them before eating!

6. While the burgers are cooking, chop up the cabbage, carrot, yellow pepper and place them in a salad bowl. Add the kale, along with the dressing ingredients. Toss until combined.

7. Once your burgers are cooked, assemble your burger and serve up with chips and slaw!

8. Next, enjoy! 🙂

turkey burger

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If you liked this post, be sure to check out The best healthy chicken satay recipe! and Gluten – what is the big deal?

Recipes

Peri-Peri chicken recipe

Here is my fresh and spicy peri-peri chicken recipe. It is perfect for summer, and would be amazing on the BBQ too!

This recipe is packed with colour, lean protein and healthy fats. Keep reading to find out all the details!

Serves 4

Macros:

Calories: 335
Carbohydrates: 40g
of which sugars: 3g
Fat: 5g
Protein: 36g
Fibre: 7g

Ingredients:

peri-peri sauce ingredients
  • 4 chicken breasts
  • 400g potato and/or sweet potato
  • Veg of your choice
  • 0.5 tsp olive oil

For the peri-peri sauce:

  • 1 large tomato
  • 1 green or red pepper
  • 2 small red chilli
  • 2 garlic clove
  • Juice and rind of half a lemon
  • 2 tsp smoked paprika
  • 1 tsp oregano
  • 1/2 white onion
  • 2 tsp olive oil
  • Salt and pepper to taste

Method:

1.Cut the chicken into strips and place in a glass bowl. Preheat the oven to 190.

2. Next, put all of the ingredients for the peri-peri sauce in a blender, and mix until fully chopped and combined. Place 3/4 of the sauce over the chicken and leave to marinate for as long a possible.

peri-peri sauce

3. While the chicken is marinating, chop up the potatoes, and season with olive oil, salt, pepper, and oregano. Bake for 30-40 minutes (until crispy).

chips to go with peri-peri chicken

4. When you’re ready to cook, heat up a griddle pan with the olive oil and rotate the chicken until cooked. Drizzle the remaining sauce over the chicken.

5. Next, serve up and enjoy! 🙂 (don’t forget to have your favourite veggies on the side!).

peri-peri chicken

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If you liked this post, be sure to check out my Firecracker chicken salad recipe! and How to read food labelling effectively!

Recipes

Firecracker chicken salad recipe!

Here is my delicious firecracker chicken salad recipe! It is perfect for lunch or a quick post-gym snack! The chicken is also delicious in a sandwich or with pasta!

This recipe is packed with vegetables, fibre and protein. It is low in carbohydrates, so adding a carb source might be important you are making this as a main meal.

Serves 2

Macros:

Calories: 274
Carbohydrates: 20g
of which sugars: 9g
Fat: 13g
Protein: 23g
Fibre: 5g

Ingredients:

For the chicken:

firecracker chicken salad ingredients
  • 2 chicken breasts
  • 2 garlic cloves
  • 1/2 small red chilli
  • 1 tsp olive oil
  • 1 tsp smoked paprika
  • 1/2 tsp crushed chilli
  • 1 tsp cumin
  • 1 tsp oregano
  • Juice of a lime
  • 1 tsp wochestershire sauce
  • Salt and pepper

For the sauce:

  • 1 tbsp light Mayo
  • 1/2 lemon juice
  • 1.5 tsp smoked paprika
  • 1 spring onion
  • 1 handful coriander
  • 1 tsp honey
firecracker chicken ingredients

For the salad:

  • 200g iceberg lettuce
  • 2 celery sticks
  • 100g cucumber
  • 2 tsp sweet corn
  • 4 radish
  • 2 tbsp sun-dried tomatoes
  • 1 tbsp flaxseeds or sunflower seeds
  • 1 tbsp pumpkin seeds
  • Handful of coriander for garnish

Method:

1.Cut the chicken into strips, add all of the seasonings, garlic, lime and chilli and leave to marinate. (You can cook straight away or leave it for as long as you like).

2. Heat up the griddle pan with 1 tsp olive oil and cook the chicken.

3. Chop up all of your salad ingredients and mix with the chicken in a bowl.

4. For the sauce, place the mayo in a bowl with chopped spring onion, coriander and the rest of the ingredients. Stir to combine.

5. Finally, add the sauce into the salad and toss to combine. Garish with coriander.

6. Next, enjoy 🙂

firecracker chicken salad

Thank you for reading my firecracker chicken salad recipe! Make sure you try it, and let me know how it goes! Be sure to subscribe and follow me on Instagram!

If you liked this post, be sure to check out my Sun-dried tomato and chicken pasta dish! and How to keep your eyes healthy with diabetes