Recipes

Whenever I find a recipe for something delicious and nutritious (tried and tested) I will post it here.

My porridge for 1 person
40 g oats
200ml milk (I use 1% fat)
10g Linwoods milled flaxseed, sunflower and pumpkin seeds

Heat in a saucepan, stirring all the time until thickened to your taste

Health-kick cake. A Breakfast alternative to cereal or toast
I haven't made this in a while. But its a great thing for hubby to munch on the train to work if he's in a hurry. I often add more carrot because I rarely have courgette (zucchini) in the house. I have also added banana which was lovely or apple and have swapped 1/2 the bran for oats. Make it to the recipe first then experiment. But watch out because it is morish!

http://www.lifestylefood.com.au/recipes/5838/healthkick-cake

Crunchy Granola
This is easy to make and I make it really for hubby, although I may sprinkle a bit on yoghurt and fruit. I always have dried fruit and mixed natural nuts in the cupboard so if its for hubby I just add handfuls. Now I am counting the calories though, I weigh everything out properly.

http://www.bbcgoodfood.com/recipes/1315/crunchy-granola-with-berries-and-cherries

Lemon and garlic chicken for 4 people
Ingredients
whole chicken quartered
2-3 unwaxed lemons
whole head of garlic
2 tablespoons of vegetable or sunflower oil
1/2 cup of water
salt, pepper
1 tablespoon Oregano
Potatoes enough for 4 people
Method
Mix the chicken with the oil, whole peeled garlic cloves, squashed lemon pieces roughly chopped into eight pieces each, salt pepper and oregano and leave covered to marinade for at least a couple of hours.
Cook in a covered roasting pan just big enough for the ingredients with 1/2 cup of water at 150 C. for 20 minutes Then remove the cover put the oven up to 190 C. Check the pan has not dried out, if so add a little more water, then add the peeled, chopped potatoes (I cover them with a little oil and salt and pepper first). Leave for another 20 minutes then baste the chicken with the juices and cook for a further 20 minutes or until the chicken and potatoes are cooked and golden. You should have a lovely, syrupy juice in the pan at the end and a kitchen that smells divine!

Teriyaki Salmon with noodles
Delicious and quick to make. You can use any white fish if you prefer.

http://www.waitrose.com/home/recipes/recipe_directory/t/teriyaki_salmon_with_noodles.html

Summer rolls
I had these for the first time in a Vietnamese Restaurant called Pho in London and they were delicious! Although I had them with chicken, this is the veggie version, you could add some chicken to it.

http://www.zest.co.uk/recipes/summer-veggie-recipes/1498-4.html#historysub

Lean Fish pie for 4 very hungry people or for 6 with side dishes
Ingredients
700g of firm fish such as cod, haddock, salmon, prawns
2 x boiled eggs (optional)
250ml 1/2 fat crème fraiche
150g frozen peas (optional)
900g boiled potatoes mashed with or without butter and milk
Dill, salt and pepper.
Method
mix all the ingredients together apart from the potatoes and place in a pie dish
Spread the mashed potato on top
Bake in the oven at 170C for 30 minutes until the potato is crisp and golden.

Chicken Curry for 4 people. 
A low fat curry which you can make as hot as you like and it's very easy to make.
Ingredients
2 tbsp sunflower oil

1/4 tsp black onion seeds

1/4 tsp fenugreek seeds

1 large onion chopped

4 -5 cloves garlic crushed

1 x 400g  tin chopped tomatoes
1 tsp ground coriander seeds
1 tsp hot chilli powder
500g boneless, skinless chicken thighs cubed
200g spinach
Fresh coriander
200ml fat free natural yoghurt
Method
Lightly fry the onion and fenugreek seeds in the oil until the fenugreek darkens a little
Add the onion and garlic and fry until soft
Add the tomatoes, coriander and chilli powder cook until bubbling
Add the chicken cook for 5 -7 minutes then turn the heat down for 10 minutes
Add the spinach until it blends with the curry
Add some fresh chopped chilli here if you want it hotter
Add some chopped fresh coriander and stir in the yoghurt just prior to serving with rice

Sausage pasta for 4 people
Ingredients
1 pack of 6 sausages - I use venison and pork sausages as they are lower in fat and sat fat than pork or beef ones and have more meat and less "rusk" than "diet" ones.
1 400g tin of tomatoes
1 onion, sliced or cubed
2 cloves, garlic crushed
1/2 each of red, yellow and green pepper (capsicum, bell pepper), chopped
1 tbsp veg or sunflower oil
chillies to taste (optional)
200g cooked pasta shapes such as penne - preferably wholewheat
Method
Cut the sausages into 3s so you have 18 pieces. Alternatively remove the skin and roll, with floured hands, into18 "meatballs".
Heat the oil in a pan and cooke the onion and garlic until soft
Add the sausages and cook until brown
Add the tomatoes and chillies, simmer for 10 minutes
Add the peppers and simmer for a further 10 minutes
Add a splash of water if needed
Add the cooked pasta stir in and serve