oliveoilandlemon

recipes for healthy living

Tag: skinny

Winter Salad of Beets and Squash

Check out this delicious winter salad for a hearty lunch or a delicious first course. Serve this luke warm rather than cold and it is just YUM. The caramelised walnuts are the perfect counterfoil to the beetroot and feta so don’t omit this step. Full of great antioxidants and vitamins from the veggies never mind the Omega 3 fatty acid boost from the walnuts and good oil fats. Beetroot in particular is great for Heart Health so what’s not to ♥.

Winter Salad of Beet and Squash

Serves 2

1 beetroot, peeled and chopped into 2” pieces
1 small butter nut squash peeled and chopped into 2” pieces (if very big, just use the long end).
4oz feta cheese chopped into 2” cubes
4oz walnuts
1 tbsp of sugar
Rape Seed oil
4 handfuls of mixed leaves
Vinaigrette dressing for the salad

Oven at 180C
Roast the beetroot until tender. (About 15 minutes) (Remember to use disposable plastic gloves when peeling and chopping if you don’t want purple hands).

Heat some oil in the pan over a medium heat and add the butternut squash. Season and cook until the underside is golden brown and lovely and caramelised.
Turn over and repeat for the other side.
Put pan into the oven to finish cooking – about 8 minutes.
Clean the pan and place back on a high heat.
Add the sugar and let it caramelise, as soon as this happens, tip the walnuts in and stir around quickly to coat them in the sugar.
Tip them into a bowl when caramelised so as not to burn.
Arrange the beet, squash and feta on a plate and add the mixed salad leaves.
Toss over the candied walnuts, drizzle over some simple vinaigrette and serve and enjoy!.

And since we talking winter……

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.

Skinny Thai Fish Cakes with Chilli Jam

love letters
I had a dream about fish cakes (very strange) and I remember Martin from Fishy Fishy making a similar style cake on TV a few years back. These are very thigh friendly (!) as they contain no potato and I promise you are delicious. I have a real affinity for anything with a bit of heat from chillies probably because I feel the cold quite acutely and I have these in the fridge and ready to go for our Valentines dinner tonight. ..Yum, full of goodness, delicious with the jam and really easy…

Makes 6 Fish Cakes
3 Salmon Darnes – you can use any fish you like, I happened to have salmon
3 Spring onions chopped finely
1 Inch lemon grass chopped finely
2 Tablespoons coriander chopped finely
1 Tsp lime juice
1 tsp fish sauce
1 tsp soy sauce
Salt and pepper

Skin the darnes if necessary
Chop into 2 inch pieces and tip into food processor
Pulse till is resembles a coarse mixture
Add the rest of your ingredients and pulse until combined
Don’t over pulse as you don’t want mush

Note I don’t have egg in these – the mixture is already wet enough to combine
Shape into patties and leave covered in cling film in the fridge for an hour or 2
Gently fry in some coconut oil – 2 minutes each side should do it until golden brown and cooked through
Serve with chilli jam on the side and a big salad with sesame honey and ginger dressing

Salmon Fish Cakes - Skinny Style
Chilli Jam
2 red peppers roughly chopped
2 red chillis deseeded and chopped
2 tbsp tomato puree
2 cloves garlic chopped
2 onions  chopped
2 tomatoes diced
2 tbsp soy sauce
2 tbsp vinegar – balsamic or white if not
1 tbsp brown sugar
Oil

Heat oil in the pan and add all the ingredients and mix to coat
Cook on medium heat for a few minutes until veggies start to soften
Turn down the heat, add enough water to cover them.
Cover with a lid and cook until everything is soft
Blend and taste – adjust with vinegar if it needs to be sourer or a further pinch of sugar if not sweet enough.
Cool completely before using.
This will keep in jars in the fridge for 2-3 weeks

Chilli Jam

This is the finished dish we enjoyed earlier…

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