oliveoilandlemon

recipes for healthy living

Tag: veg

Chickpeas and Squash

Chickpeas with Butternut Squash

A great vegetarian option and could be combined with rice instead of the squash for a variation on another night.

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1 butternut squash cut in half length ways
2 tins chickpeas drained
2tbsp rapeseed oil divided
1 medium white onion
1tbsp tomato puree
1tsp each nigella, cumin, coriander, turmeric, dried chilies
3 cardamom pods bruised to release their seeds
2 cloves of garlic peeled and mashed
4cm piece of ginger peeled and grated
1 tin coconut milk (you can use light if you like)
2 tbsp fresh herbs flat leaf parsley or coriander
A squeeze of lemon or lime

Oven at 180C
Sprinkle the squash with 1 tbsp of oil, season well and using a sharp knife, cut into it at intervals to ensure even cooking.
Bake for about 30 minutes until tender.
Meanwhile heat the oil over a medium heat, add the onion and cook until tender.
Add in the garlic, ginger and spices and cook for 5 minutes until the spices have lost that rawness.
If it seems to dry just add a splash of water.
Stir in the puree, the coconut milk and stir to combine.
Add the chickpeas and cook over a medium heat for about 10 minutes until the chickpeas are warm and the flavours are well developed.
Stir in 1 tbsp fresh herbs and a squeeze of lemon juice to finish.
Serve with the roasted butternut squash or with rice on its own if you prefer.

Chargrilled flat iron beef with Tossed Asian Style Vegetables

grilled flatiron and asian greens II

chargrilled flatiron and asian greens

This cut of beef is becoming very popular and I love it, make sure to trim it if there is a membrane on the outside of it but once cooked and cut across the grain is a delicious piece of meat and easy and quick to prepare. This was a real crown pleaser so I hope the cut doesnt get too expensive as it’s popularity grows!

Chargrilled flat iron beef with Tossed Asian Greens
Serves 4
4 flat iron beef steaks
2 cloves of garlic peeled chopped and mashed
salt and pepper
rapeseed oil

Trim the flat irons
Chop and mash the garlic, add salt and pepper with few glugs of rapeseed oil
Cover the beef with the marinade and leave for a few hours for the flavour to develop

Stir Fryed Asian Style Greens
1 Pak Choi cleaned and trimmed,
2 handfuls of Tender stem broccoli blanched for 3 minutes
1 handful baby corn blanched for 3 minutes
2 handful mangetout cleaned and trimmed
1 red pepper de-seeded and julienned
2 tbsp black sesame seed
4 tbsp rapeseed oil
1″ fresh ginger peeled and finely chopped
1 clove garlic

Dressing – Mix the following:-
2 tbsp sesame oil
2 tbsp olive oil
2 tsp soy sauce

Wipe off the heavy excess and cook the steaks on a hot griddle pan for few minutes each side – ideally this should be cooked rare at most medium rare.
Set aside to rest, meanwhile stir fry the vegetables by adding the oil to the hot wok and add the ginger and garlic and stir fry for a few minutes, toss in veg in the following order pepper, corn, broccoli mangetout and then the cabbage greens stir frying between each addition for a few minutes.
Pour over the dressing ingredients, toss over the sesame seeds, season and pour on to serving platter.
Carve the steaks and serve with the vegetables. Delicious 🙂

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.

2 Potato Vindaloo – Ottolenghi Style

2 Veg Vindaloo

Im not vegetarian but I do eat meat free a day or 2 every week. I love finding new recipes for vegetables and it is to other cuisines I like to look for inspiration. This recipe is from Ottolenghi’s book Plenty and we make it pretty often here. The recipe has potatoe in it – I often substitute Butternut Squash which works just as well and better for you. It seems like it takes a while but actually it just bubbles away once you have in it the pot. Its full of good stuff and I particulary like the circulatory benefits from the ginger, paprika, and chilli. It has an extraordinary flavour- sweet, sour, warming and a nice hit of heat from the spices too..Next time I’m in London I swear I’m going to get to one of the branches to enjoy their version, as well as some of the delicious tray bakes they are famous for.

Serves 4
Ingredients
8 cardamom pods
1 tbsp cumin seeds
1 tbsp coriander seeds
1/2 tsp cloves
1/4 tsp ground turmeric
1 tsp sweet paprika
1 tsp ground cinnamon
2 tbsp oil
12 shallots (300g in total)
1/2 tsp brown mustard seeds
1/2 tsp fenugreek seeds
25 curry leaves – (From the Asia market and can be frozen if you buy extra)
2 tbsp chopped fresh root ginger
1 fresh red chilli, finely chopped
3 ripe tomatoes, peeled and roughly chopped
50ml good quality cider vinegar
400ml water
1 tbsp caster sugar
400g peeled potatoes or butternut squash cut into 2.5cm dice
2 small red peppers, cut into 2cm dice (I didnt have, make it anyway!)
400g peeled sweet potatoes, cut into 2.5cm dice
salt mint or coriander leaves to serve

Start by making a spice mix. Dry-roast the cardamom pods and cumin and coriander seeds in a small frying pan until they begin to pop. Transfer to a pestle and mortar and add the cloves. Work to a fine powder, removing and discarding the cardamom pods once the seeds are released. Add the turmeric, paprika and cinnamon and set aside. Heat up the oil in a large heavy-based pot. Add the shallots with the mustard and fenugreek seeds, and sauté on a medium low heat for 8 minutes, or until the shallots brown. Stir in the spice mix, curry leaves, ginger and chilli and cook for a further 3 minutes. Next, add the tomatoes, vinegar, water, sugar and some salt. Bring to the boil, then leave to simmer, covered for 20 minutes.
Add the potatoes and red peppers and simmer for another 20 minutes. For the last stage, add the sweet potatoes. Make sure all the vegetables are just immersed in the sauce (add more water if needed) and continue cooking until the potatoes are tender.
Remove the lid and leave to bubble away for about 10 minutes to reduce and thicken the sauce. Serve hot, some plain yoghurt on the side is good with it.
This dish can be made ahead of time and kept for a few days – It actually gets better!

Thai Style Veg, Griddled Fish and Herb Butter


This is a really quick and easy supper dish, simple to prepare and full of healthy flavours and of course the good fats from the Salmon make it a super health option. Based on a recipe from DCS, You can use Sea Bass or Bream as an alternative if you have it. I love herb butters – this one is a little bit different with lemon grass and fish sauce – you can make a batch and keep it in the fridge and use it to liven up any griddled fish you are preparing. The veggie options are endless; you can use pak choy, beans, broccoli, curly kale (remove the centre stalk). You can even add some cooked lentils if you like them …. All in all a delicious way to get your 5 a day…

Stir fry veg

Serves 2
2 tbsp oil for stir frying
½ head cauliflower, trimmed into florets and blanched until almost cooked and refreshed in cold water
4 spring onions trimmed and chopped into 1 inch pieces
2 oz of mangetout or green beans, washed and trimmed
1 red and 1 yellow pepper deseeded and sliced into strips
1 red chilli (more if you like it hot with seeds!) deseeded and sliced into rings
3 cloves garlic finely chopped
1 inch piece of ginger finely chopped
1 tbsp dark soy sauce
1 tbsp fish sauce
1 tbsp lime juice
1 tbsp ginger syrup or honey or 2 tbsp sweet Indonesian soy sauce called kecap manis
Handful of toasted sesame seeds – optional

Heat your griddle pan for your salmon
Heat 2 tbsp oil in large frying pan or wok
Add peppers chillies garlic ginger and sauté over high heat for about 30 seconds
Add cauliflower, mange tout or beans and stir fry over high heat for about 3 minutes
(Start cooking your salmon at this point – see below)
If you are using lentils add them now
Add all liquid ingredients plus about 2 tbsp water
Cook for about another couple of minute or so until juices thicken slightly
Taste and add little extra soy or fish sauce if flavour needs little adjustment
Scatter over the toasted sesame seeds if using

Griddled Salmon
Heat griddle pan (or your BarBQ) to a high heat
Dry your fish and season with salt
Lightly pat with butter or oil on the flesh side
Place flesh side down onto the griddle (you should hear an immediate sizzle, telling you the griddle was good and hot)
Griddle on the flesh side until you see the cooking colour move up the side of the fish and when about 2/3’s up the thickness of the fish, turn over and finish on the skin side. This way you get a pretty griddle pattern on the top of the fish.

Herb Butter

1 piece of lemongrass, tough outer leaves removed, bottom half inch and top 3 inches removed –chopped incredibly finely – keep going over it so it is really fine, like dust.
Zest of half a lime
1 tbsp chopped flat leaf parsley
.5 tbsp fish sauce
Juice of half a lime
4 oz butter

Combine all the ingredients, roll up in clingfilm in a sausage shape and refrigerate until needed.

To plate up – serve the fish on top of your stir fry veg and finish with some of the herb butter.
Delicious – let me know what you think.

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