oliveoilandlemon

recipes for healthy living

Tag: antioxidant

Pomegranate and Honey Glazed Chicken – A perfect summer dish

large pomegranate honey glazed

The last days of summer are here and this is a dish full of summer flavours. I love the pomegranate molasses as it adds a lovely sherbert lemony flavour and It makes a delicious salad dressing or is lovely with roasted peaches or nectarines.
There is great nutrition in this dish with protein from the chicken the goodness of the nuts and the antioxidants from the spices. If you don’t think you will feel full enough you can serve some roasted sweet potato on the side also which works really well.

Serves 4

Marinade
3 tbsp pomegranate molasses
150ml olive oil
2 tbsp honey
1 tsp each of cayenne , paprika and cumin

8 skinless boneless chicken thighs or a mix of breast and thighs
1/2 red onion sliced very thin
2 handfuls of coriander
2 handfuls of roughly chopped pistachios
2 tbsp lime juice
3 tbsp extra virgin olive oil

Mix marinade ingredients together
Cut the chicken into 2″ chunks
Add to marinade and toss to coat
Cover with cling and place in fridge at least an hour – overnight even better
Thread chicken pieces onto skewers (soak wooden ones)
Heat griddle pan and cook on medium heat turning to cook on all sides

Toss the onion coriander and pistachios with lime and olive oil
Season and place on a large platter
Add the skewers and serve

Roasted Root Veggie Curry

Summer may be on the way but the days can still be chilly and for me a Thai curry is still one of my favourite meals, pretty quick to prepare and really delicious. Roasting the vegetables in advance adds a delicious caramelized flavour to the veg and the end result gives a great bang of antioxidants from the spices plus getting lots of your 5 a day in. This is a no brainer – make it a regular staple in your house. Up the heat with more chillis if you like it hotter, me-I like it hot but have to hold back as my other half and Eva don’t like having their heads boiled 🙂

Roasted Vegetable Thai Green Curry
1 large Sweet potato or 1/2 a squash of choice
1 large potato
1 small Cauliflower
2 tbsp of Ketchup Manis or sweet soy sauce

200ml Coconut Milk
2 tbsp rapeseed oil
1 tbsp Turmeric
1″ piece of Ginger peeled and chopped
1 medium Onion
2 big cloves of Garlic, peeled chopped and mashed
3-4 Lime leaves
1 big tbsp Green Curry Paste

to Finish
Fish Sauce, Palm Sugar and Lime Juice to taste

Peel the root vegetables and cut into large bit size pieces and tip into a bowl
Wash and trim the cauliflower, reserve half if very large and cut the rest into large florets
Tip into the bowl, season, add 2 tbsp ketchup manis and 2 tbsp rapeseed oil and mix to coat the veg. Tip onto a roasting tray and roast at 180 for 20 minutes

Meanwhile, Heat 2 tbsp rapeseed oil in wide bottomed pot over a medium heat
Add onion and cook gently until softened
Add minced garlic and ginger and cook for a few minutes
Tip in the green curry paste and cook for about 5 minutes – add a tbsp or 2 of water if it gets a bit dry
Add the turmeric and stir and cook for another minute
Tip in the coconut milk and cook over a gentle heat for about 7 minutes
Add in the cooked vegetables, season with salt and cook until the sauce has thickened
Just before serving add fish sauce, palm sugar and lime juice to finally season.
This depends on your taste but I added about 2tbsp fish sauce, the juice of a full lime and 1 tbsp of palm sugar, gradually, stirring each time and tasting before I was happy with it.
Serve as is or with cooked basmati rice if preferred.

Natural Highs….Nature’s Anti Inflammatory Healing Gifts

Arthritis, Neuropathic pain, Chronic pain, there are huge numbers of people who suffer from significant amounts of pain caused by these and other conditions.
Unfortunately for many sufferers there is no cure and while doctors prescribe many treatments including physiotherapies and painkillers the don’t always help and I know unless the pain is extreme I’ve always tried to avoid the drugs as I hate the fuzzy out of body feeling they leave you with.

The right diet and lifestyle including exercise has had a significant impact on my condition but many people dont yet know about the gift from nature of these healing foods. They don’t cure but they definitely alleviate symptoms and coupled with a good supplement regime, I’m able to live my life to the full including taking adult gymnastics classes….not bad for someone whose idol was Nadia Comaneci at the ’76 Olympics!

These are some of my favourite healing foods and i make a concerted effort to get loads of these into my daily diet.

Avocados Full of monosaturated essential fatty acids and vitamins including Vit E, these are a great option to suppressinflammation and are believed to contribute to repair of cartilage.
Nuts Brazil and Macadamia being my favourites, Monosaturated fatty acids, vitamins and selenium all essential to heal inflammation
Spices natural pain relievers and anti-inflammatory agents, fill your dishes with ginger, turmeric, fennel, cloves, cumin, chili. Amazing taste too.
Green Leafy Veg Broccoli, Spinach, Kale full of antioxidant carotenoids, Vitamins, Calcium and Magnesium – all great for happy joints and bones
Dark fruit Grapes, plums, cherries, blueberries, full of antioxidant anthocyanins to reduce pain and inflammation.
Fish Salmon, Sardines, Mackerel, (Look for line caught if possible) Full of Omega 3 Fatty acids and amazing for heart health and joint inflammation

If you are fit healthy and pain free then you are probably already including lots of these in your diet, if not then do try to include at least one every day.

Finally….try a gluten free trial. As a self confessed carb hog, I absolutely adore bread with so many childhood memories associated with the comfort of warm buttered toast or making bread with my lovely Mum.
The reality is though that Gluten aggravates my symptoms. If I avoid it, I feel better. Trouble is that shop bought gluten free products, generally speaking bear no resemblance at all to homemade bread, more akin to cardboard than bread.

These are some of my recipes using Healing Ingredients:-
Halibut and Green Beans
Griddled Salmon and Veg
Guasaca
Cold remedies and Smoothies
Nut Burgers with Chutney

Check my recipe index for a full list of all my recipes here

North Indian Chicken Curry

My time spent at Dublin Cookery School learning both Indian and Thai curry flavors opened the world of great spicing to me and there are some of my favourite cuisines to experiment with. This is one of my favourite home style curries, so named because it is easy to prepare and can be reheated the next day and tastes even better. You just can’t go wrong with this curry. Best cooked with free range chicken and I prefer on the bone, though not everyone likes the skin left on during cooking. The final step of adding the chopped ginger at the end is courtesy of my time spent with Sunil of Ananda, just about my favourite Indian restaurant in Dublin.

North Indian Style Chicken Curry
Serves 4
1.25lbs chicken in 1” cubes or
the same weight in chicken on the bone cut into pieces
100ml veg oil
1 bay leaf
Spice mix made from 5 green cardamoms, 1” cinnamon stock, 1 tsp black peppercorns, 1 star anise, 2 tsp cuimin seeds and 4 cloves – pounded together in your Mortar & Pestle
½ lb onions finely sliced
1 tbsp Ginger Garlic Paste
1 ½ tsp each of ground coriander, turmeric, red chilli powder
4oz canned tomatoes, juice drained
1 tbsp tomato puree
1 ½ tsp salt
Enough water to cover

To Finish
1 tsp Garam Masala
2 tbsp chopped coriander
1 tbsp finely chopped finely

Heat the oil in a pot and add the pounded spices and the bay leaf. Stir till the spices release their aromas and start to crackle. Be careful not to burn as they will be bitter if they do. Tip in the onions and cook will golden brown then add the garlic ginger paste and stir continuously. Add a little water if it starts to catch on the bottom of the pan. Add the powdered spices and stir quickly, add the tomatoes, the tomato paste, salt and stir to combine. Tip in the chicken and enough water to cover everything.
Cook on a slow heat stirring slowly occasionally.
As the tomatoes melt to form a sauce, add water if you need it to keep everything covered. Cook for about 20 – 25 minutes until the chicken is almost fully cooked.
Sprinkle in the Garam Masala and finish cooking the chicken. Just before serving sprinkle in the chopped coriander and ginger which add a delicious dimension of taste. Serve with some basmati rice or my delicious sweet potato rotis.

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