oliveoilandlemon

recipes for healthy living

Tag: clean

Salmon in Coconut& Turmeric Sauce

 

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I’m a fan of a slow cooked dinner, seasoning, brining and into the oven for most of the day but the lack of practicality for an evening meal is not lost on me so I tend to try and have my recipes done and dusted in under 30 minutes…..

This one is even quicker and takes about 15 minutes to prepare and being able to get everything in the one pan has to be a real bonus for a mid week meal. This sauce is deliciously creamy, with some heat and flavour from Ginger, Turmeric and Garam masala. Lots of health giving properties and overall this is a such a tasty meal as well as so good for you. If you like heat in your sauce then add in some chili powder to give in some extra bang for your buck.

Salmon in Coconut Turmeric Sauce
Serves 4
4 Salmon Darnes (Hake could be great in this too).
2 tbsp rapeseed coconut or olive oil
1 medium red onion finely diced
1 tbsp fresh ginger peeled and grated
2 cloves of garlic peeled chopped and mashed
1 tsp garam masala
1 tsp turmeric
1 tsp salt
1/2 can of chopped tomatoes (about 200gr)
4 tbsp coconut cream from the top of a can
4 fl oz water

Heat the oil and add the onion and sweat for about 2 minutes until it softens.
Add the garlic and ginger and cook for another 3 minutes.
Stir in the spices and salt then cook for a minute or 2 – add a splash of water if it seems too dry.
Add the tomatoes, water and coconut milk and stir to combine. Bring to the boil, reduce to a simmer and add the salmon darnes
Cook in the sauce over a medium heat – splash the sauce over the fish occasionally.
Stir through some chopped coriander and serve with some wholegrain rice.
Enjoy!

Spiced Sweet Potato Lentils

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This lentil dish is delicious on its own or paired as I have done with some fish. Any firm white fish works really well with this dish and the gentle spicing gives delicious flavour, a nice subtle amount of heat as well as a great dose of antioxidants – just make sure you spices aren’t in the press for years… 🙂

Serves 4
1 tbsp rapeseed oil
125 gr yellow lentils
1 sweet potato peeled and cubed
1/2 tsp mustard seeds
1/2 tsp fennel seeds
1/2 tsp nigella seeds
1 tsp each fresh chopped garlic and ginger
1 tsp chilli powder
1 tsp coriander
1/2 tsp turmeric
5 small tomatoes chopped
1 tsp salt
600ml water
2 tbsp chopped fresh coriander
1/2 tsp garam masala

Wash the lentils well in a few changes of water
Heat oil in a pan over a medium heat and add the fennel mustard and nigella seeds and fry until they start to pop
Immediately add the garlic and ginger and fry for about a minute – watch it doesn’t catch, a drop of water will help if it starts.
Add the chilli, coriander, turmeric and fry for another minute then add the tomatoes, lentils, cover with the water, season with
a teaspoon of salt and bring to the boil. Reduce the heat and simmer for about 30 minutes until the lentils are almost cooked.
Add the cubed sweet potato, cover with some greaseproof paper and simmer over a low heat until the potatoes are tender about 15 minutes more.
Taste and adjust the seasoning – it may need more salt
Sprinkle over the coriander and garam masala just before serving – on its own or with a piece of fish, cooked on the pan in oil and butter until
golden and cooked through.

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Glorious Vegetables and Fruit

New research suggests its 7 a day not 5 a day.. Now the way I see it, if you can get 5 a day in, you are doing well.. Especially if it’s mostly veg. So here’s a few ideas on how to up the quotient in your diet as well as a yummy recipe…and if you get it to 7 then fair play.

Bake it…try kale strips, washed and dried carefully, then baked at 170C until crispy (about 10 minutes in my oven). Sprinkle with salt and flavoured olive oils for an extra flavour boost.

Roast it... Cauliflower and kids don’t always go together but tossed in oil, seasoned and roasted until golden brown and I get no refusals.

Soup it… Any veg and stock makes a delicious soup, toss in some lentils and you have a quick and easy meal.

Juice it..we have a greenstar juicer and everything goes into it to make a daily juice…the taste of spinach might be a test too far for most but just about everything gets juiced in our house. Toss in a lemon or a lime and it will make most things zing..

Freeze it…we freeze all our extra berries, banana slices, and toss them into our juices to turn them into smoothies,especially popular with our 4 year old…a scoop of protein makes it a great meal on the run.

Side it… on the side that is, I eat a plate of salad greens with my main meal most days, a simple extra virgin olive oil dressing gives me some extra good fats and if I’m in the mood I make a lovely dressing like this one.

Coconut& Butternut Squash Soup with Toasted Coconut
Serves 4
1 small tin coconut milk 160ml)
800ml veg stock
1 small butternut squash peeled and chopped coarsely
1 red onion sliced
1 tsp garam masala
1 tsp ground cuimin
2 tbsp large coconut flakes – toasted until golden
2 tbsp rapeseed oil
2 tbsp chopped coriander

Heat the oil and gently fry the red onion until softening about 5 minutes
Add the spices and cook gently until they start to release their aromas
Tip in the squash and stir to coat. Season and sweat gently for about 5 minutes
Mix the coconut milk into the stock and pour into the veg mix.
Bring up to the boil, turn down low and simmer until the squash is cooked.
Blend until really smooth and tip back into the pot again to final season.
Serve ladled into a bowl with a tbsp of toasted coconut and chopped coriander on top.
Really delicious- its the red onion that in my opinion adds a delicious flavour superior to white onions.

Sweet Sweet Potatoes

Sweet Potatoes and Paprika, the sweet kind, delicious sweet smokey condiment to spice up this already delicious vegetable. Simplicity itself to prepare and difficult to stop eating once done. This isn’t even worth calling a recipe but definitely worth posting. I always cut them skinny and leave some skin on, after a good scrub. I just add a teaspoon or 2 of sweet paprika with some roasting oil in a bowl and throw in the cut potatoe and give it a good mix and then season.
Tip onto a tray and into the oven at 200C for about 20 minutes. Don’t have too many of them on the tray otherwise they will steam not roast. They should be lovely and crispy, sweet smokey and very moreish!

Salad of Quinoa, Butternut Squash, Feta and Beans

Do you feel fed if you haven’t had meat? I know lots of people, especially men who just don’t feel like they have been fed if they haven’t had meat on their plate.  Not me though –  I actually did not eat much meat for years, until I started weight training and developed a taste (maybe a need?) for it. There are days still though that I just dont feel like eating meat. I know it’s good for the body to have a meat break and personally I never feel deprived without it, as there are so many delicious ways to combine grains, veggies and leaves. This dish came about by chance after seeing an article on ways to use Quinoa. I’m a big fan of this grain and played around with some of the stuff I had at home and I have to say the flavours of this dish are really exceptional. It’s also great if you are really eating clean, yet filling and full of flavour. The salad dressing uses Pomegranate molasses which is a fantastic addition to your storecupboard and adds a lovely sherberty zing to this. The result was a really tasty meal, deceptively simple for the great flavours it produced. While I used butternut, you can use any squash or small pumkin.

Ingredients – Serves 4
Turn oven on to 200
1 butternut squash – slice and deseed
2 pinches of sumac
1 cup quinoa soaked for 15 minutes in 2 cups of water then brought to the boil and simmered until absorbed and cooked
200gr feta chopped
1 can mixed beans or chickpeas drained and rinsed
1 red onion sliced
3 tbsp chopped flat leaf parsley

Dressing
60ml EVOO
30ml white wine vinegar
1 tbsp Pomegranate molassees
1 tsp castor sugar
salt and pepper
Combine all the ingredients and mix well

Toss the sliced butternut squash in 2 tbsp rapeseed or olive oil
Sprinkle the pinches of sumac over the squash and cook in the oven until tender
After 15 minutes add the red onion till the end of cooking time
Add the dressing and flat leaf parsley to the cooked quinoa and season well
Add the feta and beans and assemble the salad as shown.

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