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! πŸ™‚

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! πŸ™‚

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! πŸ™‚

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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! πŸ™‚

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! πŸ™‚

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! πŸ™‚ (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 πŸ™‚

firecracker chicken salad

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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

Recipes

Sun-dried tomato and chicken pasta dish!

Here is an absolutely delicious sun-dried tomato and chicken pasta dish that is a perfect, quick dinner or lunch. I use red lentil pasta as a gluten free alternative, it tastes amazing and the macros are great!

The macros and carb content is listed below. There is dish is fairly carb heavy, but it is also high in protein and fibre to slow glucose release.

Serves 2

Macros (Per portion):

Calories: 577
Carbohydrates: 70g
of which sugars: 14g
Fat: 14g
Protein: 42g
Fibre: 16g

Ingredients:

garlic - sun-dried tomato pasta
  • 125g dry red lentil pasta (gluten free option)
  • 2 chicken breasts
  • 0.5 tbsp olive oil
  • 2 tbsp sun-dried tomato
  • 15g pine nuts
  • 200g spinach
  • 100g broccoli
  • 2 carrots
  • 1 white onion
  • 2 garlic cloves
  • 1/2 pint chicken stock
  • 2 tbsp white wine
  • 1 tsp paprika
  • 1/2 tsp turmeric
  • 1 tsp oregano
  • Salt and pepper

Method:

  1. Firstly, prepare all of the veg and the stock.

2. Next, cut the chicken breasts into cubes and fry in a large cooking pot. Add all seasonings, as well as the onion and garlic.

chicken - pasta

3. After 5 minutes or so, add all of your veg as well as the chicken stock and white wine.

veg and chicken - sun-dried tomato pasta

4. Allow this to simmer for around 10-15 minutes while you cook the pasta.

5. Once your pasta is cooked, drain and throw it in the cooking pot with the sun-dried tomatoes and pine nuts. Stir everything together to get the pasta fully coated.

6. Next, serve up, garnish with your herb of choice and enjoy :)

sun-dried tomato pasta

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Diet, Recipes

Sausage Casserole Recipe!

roast potatoes with sausage casserole

This week I am sharing an amazing, easy Sausage Casserole recipe. All you have to do is roughly fry everything off, and stick it in the oven! I also love this recipe because it is packed with fibre which is essential for digestion, glucose control and keeping the microflora healthy in the gut.

I have put some of my favourite vegetables in the ingredients list, but feel free to use any vegetables of your choice and preference. I also tend to serve this dish with either roast potatoes or brown rice.

So keep reading for the recipe and macros, make sure you give this Sausage Casserole a try!

Serves 4

Macros:

Calories: 330
Carbohydrates: 32g
of which sugars: 5g
Fibre: 11g
Protein: 17g
Fat: 15g

(Macros are without potatoes)

Ingredients:

x12 chicken sausages
olive oil
1 pint chicken stock
1 tin tomatoes
75g red lentils
120g kidney beans
120g cannellini beans
1 large white onion
3 cloves garlic
1 large leek
2 large carrots
1/2 broccoli
1/2 fennel
2 handfuls of Spinach or kale
1/2 bunch fresh coriander
2 tsp turmeric
2 tsp oregano
3 tsp paprika
salt/ black pepper to taste

Method:

1.Preheat the oven to 190 degrees

  1. Firstly brown the sausages in a frying pan and place them at the bottom of the casserole dish (they will finish cooking in the oven).
chicken sausages - sausage casserole

3. Next, heat the olive oil in a large frying pot and fry off the onion and garlic. Then add all of the vegetables and seasonings into the pan. Fry everything off for around 5 minutes, add in the stock and tinned tomatoes. Let this simmer for around 10 minutes.

4. After leaving the casserole to simmer, stir in the lentils, kidney beans and Cannellini beans. Transfer the casserole into the casserole dish on top of the sausages.

red lentils - sausage casserole

5. Put the lid on your casserole pot and cook for 60 minutes in the oven.

6. After 60 minutes, take the dish out of the oven and stir in the spinach/kale and fresh coriander.

7. Now serve up with your choice of roast potatoes or rice!

8. Next, enjoy! πŸ™‚

sausage casserole served up

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If you liked this post, be sure to check out my Banana Loaf Recipe! and How to ace your diabetic review!

Recipes

Carrot and Coriander Soup Recipe!

This week I am sharing an amazing carrot and coriander soup recipe! It is super quick and easy to make, I love to make this for lunch especially during the colder months.

This soup is packed with nutrients, such as vitamin A, vitamin C, vitamin E, zinc, essential fatty acids to name a few. This soup does not contain much protein so I would pair it with a protein source, such as chicken breast or mixed bean salad. I also love to make fresh garlic bread on the side.

Keep reading for my delicious carrot and coriander soup recipe!

Macros:

Calories: 121
Carbohydrates: 10g
of which sugars: 4g
Protein: 3g
Fat: 8g

Ingredients:

350g carrot
100g celery
Handful of spinach
1 large onion
2 large cloves of garlic
Thumb of fresh ginger (5cm)
1 tbsp extra virgin olive oil
1 small bunch of fresh coriander
1.5 pints vegetable stock
2.5 tbsp greek yogurt
1 tsp cinnamon
1tsp turmeric
1 tsp dried oregano
Black pepper/ sea salt
Pumpkin seeds for garnish

Method:

  1. Peel, wash and roughly chop the carrots, celery, onion, garlic, ginger and fry off in some olive oil in a large saucepan.
Frying - carrot and coriander soup
  1. Add all of the seasonings (cinnamon, turmeric, oregano, black pepper and sea salt), followed by roughly chopped coriander and stock. Add the spinach and allow this to simmer for around 10 minutes.

3. Next, pour the soup into a food blender and blitz until smooth.Β 

Blend carrot and coriander soup

4. Once the soup has been blended, pour it back into the large saucepan and place back on a low heat. Next, stir in the yogurt and allow the soup to heat through.Β 

5. Now serve into bowls, and sprinkle with fresh coriander and pumpkin seeds.Β 

6. Next, enjoy!

Carrot and corainder soup

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If you liked this blog, be sure to read my Chicken Stew Recipe! and 5 foods to limit if you’re living with diabetes!

Diet, Recipes

Chicken Stew Recipe!

roast potatoes

This week I am sharing my delicious chicken stew recipe! This meal is fantastic for packing in nutrients, and is a lovely warming meal to have in the evening!

I like to serve the chicken stew with roast potatoes, but you can also put potato in the stew, or serve with rice, which ever you like best!

Serves 2

Macros:

Calories: 209
Carbohydrates: 8.5g
of which sugars: 0g
Protein: 20g
Fat: 12g

Ingredients:

2 chicken breasts or thighs
1 tbsp extra virgin olive oil
1 large white onion
2 garlic cloves
Small red chilli
2 carrots
1 leek
120g broccoli
2 tablespoons of peas
1 pint chicken stock or broth
75ml yogurt (I use soya yogurt)
2 tbsp white wine
1 tbsp wholemeal flour
1 tbsp olive oil butter
Sprig of fresh thyme
Oregano
Turmeric
Black pepper
Sea salt

Method:

1.Pre-heat the oven to 180 degrees. Place the chicken on a tray, season with olive oil, salt, pepper, garlic powder, and bake in the oven for around 30 minutes.

2. While the chicken is cooking, prep and cut all of the vegetables, and make a pint of chicken stock.

3. When the chicken has around 5 minutes left, heat the olive oil in a large pan and fry off the onion, chill and crushed garlic.

frying off onion, chilli, garlic - chicken stew

4. Add the rest of the vegetables, seasonings, fresh thyme, salt and pepper to taste. Fry this off for around 2 minutes.

5. Now add the chicken stock and white wine. Place a lid over the pan and leave to simmer on a low heat for 10 minutes.

Simmering chicken stew

6. While the veg is simmering, use two forks to shred the chicken to resemble the picture below. Now put all of the chicken and add the peas into the pan and leave to simmer for a further 15-20 minutes.

7. Next, add the yogurt, flour and butter to thicken the stew. You can leave the stew to simmer again if you wish, but it can also be served up once it is all combined.

8. Next, enjoy!

chicken stew with roast potatoes

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If you liked this post, be sure to read my Delicious Banana Brownie Recipe! and 5 ways to improve digestion!