THEGAYUK

Author: Food Writer

  • RECIPE: Healthy Bolognese (and Beansprouts)

    Bolognese (with beansprouts)

    Serves 4

    Freezable

    Prep 10 mins

    Cook 30 mins

    This bolognese is packed full of vegetables so makes good for a healthy version of this popular meal. As I tend to avoid wheat I decided to pair this classic dish with beansprouts. It may sound odd, but it really does work well! Not only do beansprouts replicate an al dente spaghetti, but it’s a great way of incorporating another vegetable into your day. Remember we are supposed to be eating at least 7 a day now!

    This dish is equally delicious served with good ol’ pasta. If there is only two of you eating, then reserve the leftovers and freeze for a later date.

    TOMATOES – The beautiful red colour of tomatoes denotes that they are full of beta carotenes which is really beneficial to our skin. Tomatoes contain high vitamin C, and also vitamins A & K. They are helpful when needing to boost your immune system and also have anti cancer properties. I eat a packet of vine tomatoes each day!

     

    MUSHROOMS – Mushrooms contain high levels of vitamin D, which is a vitamin a lot of us are deficient in without even realising. Polysaccharides and beta glucans within mushrooms are beneficial to the immune system function.

    Ingredients

    1 tbsp carotino oil (or other healthy cooking oil of your choice)

    500g minced beef

    250g closed cup mushrooms

    1 onion, finely chopped

    2 vine tomatoes, chopped

    2 carrots, finely chopped

    2 garlic cloves, finely chopped

    100g frozen petit pois

    100ml red wine

    1 tbsp Italian seasoning

    1 tbsp sundried tomato paste

    1 tsp garlic granules

    1 can double concentrate tomato puree (142g)

    Dash of Worcestershire sauce (optional)

    2 bags beansprouts

     

    Instructions

    1. Heat the oil in a large frying pan and warm the garlic to flavour the oil.
    2. Add the chopped vegetables to the pan and cook for up to 5 minutes so that they begin to soften.
    3. Add the beef and cook out until turning brown.
    4. Add the tomato paste and cook for a couple of minutes.
    5. Pour in the red wine and add the Italian seasoning along with salt & pepper to your liking.
    6. Bring the pan to a boil and then reduce the heat for 15 minutes or until your desire consistency.
    7. Serve with beansprouts that have been flash fried in a wok for a few minutes and dash over Worcestershire sauce, if using.

  • RECIPE: Juicy Greens Anti-Oxidant Skin Tonic

    Greens (Cooling Anti-Oxidant Skin Tonic)

    Makes around 500ml

    Spinach, lettuce, cucumber, mint, and parsley are all cooling foods. Combined with electrolyte buzzing coconut water makes this anti-oxidant tonic really refreshing and re-hydrating.

    High in Vitamin A, Vitamin C, Folic Acid and B-vitamins! This one is my favourite of all three, and could also be made in a food processor if you don’t have a juicer. Just squeeze the lime juice in instead!

     

    Ingredient

    2 handfuls spinach

    1 head romaine lettuce

    1 lime

    ½ cucumber

    30g mint

    30g parsley

    150ml coconut water

    optional- Sea Buckthorn powder by Arctic Power Berries (adds a citrus tang and even more anti-oxidants!)

     

  • RECIPE: Beetrorzotto

    Beetrorzotto

    Serves 2-3 people

    Prep 10 mins

    Cook 30 mins

    I challenge those adverse to beetroot to actually give this a go. I am definitely converted from unsure, to a beetroot lover after eating this. This is proper creamy comfort food that uses fresh dill and feta to make a delicious and unusual combination. The dish can be adapted very simply to achieve vegetarian, vegan, or wheat-free status. See my swap suggestions beneath the recipe.

    BEETROOT- Beetroot are high in potassium, magnesium, iron, vitamin A, B6, C, folic acid and anti-oxidants. (SOURCE http://www.webmd.boots.com/healthy-eating/guide/beetroot-benefits ) The nitrates in beetroot help lower blood pressure and may help heart disease. Also, beets contain boron which is good for sexual stamina and all-round energy levels! This dish is definitely sexy with its deep red colour. (SOURCE http://www.undergroundhealth.com/12-healthiest-foods-on-earth/ )

     

    DILL – Dill has been used as a digestive aid in herbal medicine for years, but also is a brilliant immune system booster. Dill also contains anti-carcinogenic properties. (SOURCE https://www.organicfacts.net/health-benefits/seed-and-nut/dill.html )

    CAROTINO OIL-If you haven’t heard of carotino oil before then you must go out and keep some stocked in the cupboard. It’s a great, cheap way of incorporating, even more, vitamins in your food. Carotino includes antioxidants, vitamins A & E, and Omegas 3 & 6. Due to it’s vibrant orange colour it does have a tendency to stain food- a fried egg didn’t look too appealing when I tried it. But it does however work fantastically with this vibrant dish.

    Ingredients

    1 tbsp carotino oil

    2 garlic clove (chopped finely)

    1 red onion (chopped)

    250g packed beetroot, including juices not in vinegar (chopped roughly)

    100g feta cheese (made into little squares)

    200g orzo (small, rice shaped pasta)

    700ml water made with 1 chicken stock melt/cube (or veg)

    Small bunch of dill, chopped finely (reserving some for a final sprinkling)

    Instructions

    1. Heat the oil in a large non-stick pan (or even a non-stick wok would do) and lightly fry the onion until cooked (10 mins).
    2. Add the garlic, beetroot, orzo, and stock and bring to the boil.
    3. Reduce the heat and leave to simmer for around 15 mins, check the orzo every now and then. Remember this is pasta not rice, so you want to retain a little bit of bite.
    4. Stir in the dill and then plate up, adding your feta cubes on top, along with the reserved dill.

     

    I served the beetrorzotto with my sweetheart coleslaw.  The crunchy textures against the velvety beetroot and orzo makes a lovely contrast. You could also serve with a crisp salad or garlic bread.

     

    Something you can’t eat in the ingredients list? Make the following swaps-

     

    DAIRY- Feta – You can actually source non-dairy feta if you do not eat dairy foods. Any other vegetarian cheese would go well here.

    WHEAT / GLUTEN – Orzo – Replace with a wheat/gluten free small shape pasta or you could alternatively use rice but make sure to extend the cooking time.

     

     

     

  • Recipe: Sweetheart Coleslaw

    Sweetheart Coleslaw

    Cabbage – Surprisingly, cabbage is richer in vitamin C than oranges. This roughage food helps to reduce the amount of free radicals in the body, and is great for preventing premature aging. Cabbage is a great food to eat more of if you have been burning the candle at both ends. Cabbage has been reported to treat ulcers, depression, boost the immune-system and aid treatment of certain cancers. (source: https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cabbage.html )

    Why are we not eating more of this amazing food? If you are keen on cabbage then check out my Cabbage & Roots (insert link to cabbage with roots recipe here).

     

    Ingredients

    2 medium size carrots (grated and dried with kitchen towel)

    1 medium size onion (thinly sliced or chopped)

    1 tbsp parsley (finely chopped)

    ½ sweetheart cabbage (shredded)

    ½ tsp English mustard

    4 dessert spoons mayonnaise (opt for low fat version to make this healthier)

    Pinch of black pepper

    Instructions

    1. Simply prepare the ingredients as stated above and mix together in a bowl, and serve.

    Skinny Tip!

    If cholesterol is a concern or if you are watching your calories. You can reduce the amount of fat in this simple side by using 1 dessert spoon low-fat mayonnaise, and 3 of plain yoghurt, as opposed to all mayo.

    Preparation Tip!

    Halve the cabbage, and again- to create quarters. Slice the bitter inner root out at an angle, and then shred finely.

  • RECIPE: Fennel And Chestnut Mushroom Pate

    Fennel & Chestnut Mushroom Pate

    Prep 5 mins

    Cook 35 mins

    Makes 2 ramekins (enough for 4 as a light starter)

    Starter / Vegan / Minimal Ingredients

    It’s simple and tasty food like this that strokes my vegan veneration. Whether you immediately scoop this from the food processor, warm, onto a seeded piece of toast or save for later and have in a sandwich with some home made pickled cucumber. I simple slice skinned cucumber, put on a small plate and douse in white wine vinegar.

    MUSHROOMS – Mushrooms contain high levels of vitamin D, which is a vitamin a lot of us are deficient in without even realising. Polysaccharides and beta glucans within mushrooms are beneficial to the immune system function.

    FENNEL – Fennel contains a healthy amount of flavanoids that give it strong anti-oxidant properties. When researchers tested the impact of fennel on animals, it has repeatedly shown to have anti-inflammatory properties and help prevent cancer. Fennel is a very good source of fibre too, as fibre helps flush out potential carinogenic toxins, fennel could be useful in treatment of colon cancer. High in potassium this vegetable is another winner for helping lower blood pressure. (SOURCE; http://www.whfoods.com/genpage.php?tname=foodspice&dbid=23 )

    Ingredients

    Olive oil

    225g closed cup chestnut mushrooms, peeled & chopped roughly

    1 fennel bulb, root removed & chopped roughly

    3 sprigs thyme

    1 garlic clove

    1 tablespoon wholegrain mustard

    1 tsp balsamic vinegar

    Salt and pepper

     

    Preheat your oven to 200c / 180c (fan) / Gas Mark 6

     

    Instructions

    1. Line a baking sheet with greaseproof paper
    2. Mix together the mustard with 1 tbsp olive oil
    3. Place all the ingredients on the lined baking sheet, and smother with the mustardy-oil to coat all over.
    4. Roast in the oven for 20-30 minutes, the fennel should start to brown and the mushrooms shrivel slightly.
    5. Take out the oven and set aside for a few minutes.
    6. Tip the mix into a food processor along with the balsamic vinegar and pulse a few times.
    7. Add in a tablespoon of olive oil and pulse again a couple of times.
    8. Spoon into ramekins and serve.

     

     

     

     

     

  • RECIPE | Fennel & Red Cabbage Slaw

    Fennel & Red Cabbage Slaw

    Side Dish

    This wintery style slaw is perfect for using up any leftover red cabbage. It’s zingy and nutty, and for anyone that doesn’t like fennel, make this, and get them to try and figure out what the secret ingredient is. You would never guess its presence, but at the same time this coleslaw would not be the same without it.

    I don’t even make this to accompany anything in particular, I just like having it in the fridge. I do use it in sandwiches, or to have alongside my usual lunch of carrot, cucumber, and celery sticks, vine tomatoes, and beetroot. And yes, sometimes on it’s own, by the spoonful. I try and eat as healthy as possible but sometimes my addiction to anything covered in mayonnaise gets the better of me.

     

    Skinny Tip!

    Replace the mayonnaise for a low-fat version, or you could do 2 tbsp natural low fat yoghurt and 2 tbsp low fat mayo if you are watching calories.

     

    Ingredients

    ½ fennel bulb, thinly sliced

    ½ red cabbage, thinly shredded

    ½ onion, finely chopped

    bunch of fresh parsley, finely chopped

    1 small carrot, grated

    1 tbsp wholegrain mustard

    4 tbsp mayonnaise

    Pinch of black pepper

     

    Optional: a handful of walnuts

     

    Instructions

    1. Simply prepare the ingredients as stated in the list above, and mix together in a bowl.

    *Will keep in the fridge for up to 3 days, in an air-tight container.

     

     

  • Get Juicy: Big Beet Juice Recipe

    Get Juicy

    Try to buy organic when juicing as you’re often using the whole fruit or vegetable and you don’t want any chance of pesticides getting into your home made healthy concoction.

    Focusing on the recommendation of eating whole fruits & juiced vegetables- my juice recipes are packed with veggies and have minimal appearances from fruits like apple, lemon or lime, providing a touch of something sweet yet sound.

    Simply chuck your ingredients listed below into your juicer, following your manufacturer’s guidelines for some of the ingredients…

     

    Big Beet (Great Pre-Workout!) – Makes around 600ml

    Beetroot has had recent TV coverage on how it can help us perform more efficiently in exercise regimes. Boron in Beetroot boosts our stamina, helps us to exercise longer and has positive influence on blood flow & pressure.

     

    Ingredients

    3 uncooked beetroot, use the whole thing including its leaves

    3 carrots

    1 garlic clove

    1 apple, cored

    a thumbnail of ginger

    big handful of kale

    1 tbsp fresh lemon juice, stir this in at the end of juicing

    optional- Dried organic cornflowers (immune boosting qualities)

     

  • RECIPE: Chia Coconut Cookie Cakes

    Chia Coconut Cookie-Cakes

    Makes 12

    Prep 10 mins

    Cook 10 mins

    Quick & Easy / Minimal Ingredients

    With a simple bung in the bowl and beat method, these are ridiculously easy to make. When handling the mixture to shape, it will be wet, but this is what gives them the sponge like texture inside, under their toasty coconut exterior.

     

    Ingredients

    80g coconut flour

    5 tbsp coconut oil, melted if solid

    4 medium eggs

    2 tbsp honey

    1 tbsp apricot conserve/jam

    2 tsp chia seeds

    ½ tsp baking powder

    Pre-heat your oven to 200c / 180c (fan) / Gas Mark 6

    Instructions

    1. Grease and line a baking sheet with greaseproof paper.
    2. Combine all the ingredients in a large bowl and mix for a couple of minutes until completely combined.
    3. With your hands shape into equal size balls. If the mixture is too wet to handle add a couple of tablespoons more of coconut flour. You want them to be around the same size as when you connect your thumb to your index finger making a circle.
    4. Place each ball on the prepared baking sheet and press down lightly.
    5. Place in the oven for 10-12 minutes when the tops of the cookie-cakes have turned slightly golden.
    6. Remove from the oven and set aside to cool. Store in an air-tight container.

     

     

     

     

  • FEED YOUR PENIS: Amazing recipes to help with Erections and Sex Drive

    FEED YOUR PENIS: Amazing recipes to help with Erections and Sex Drive

    If low libido or erectile dysfunction is a problem for you then do consult your GP in the first instance. I have designed these recipes around various nutritional elements that have been effective in many areas of a man’s sex life & drive.

    The beauty of these recipes is their simplicity. Simple things like salsa, salad, smoothies and even chocolate truffles can be tailored using readily available ingredients to relieve various sexual concerns. Regardless of low libido or wanting the hardest of hard-ons, these are really lovely and easy to follow recipes that can be enjoyed by anyone!

    If you do want to utilize food as a natural remedy, then look for foods high in Arginine, Nitric Oxide, Ecdysterone, Bromelain and Boron.

    Factors such as not smoking and regularly exercising obviously play a vital role in optimum performance.

    Sex Salsa

    (Food trend 2015! Sweet & Fiery) |  Serves 4 | Prep 15 mins | No Cook

    Pineapple contains the enzyme Bromelain, which can improve libido in men.

    Pomegranate increases testosterone levels, believed due to its array of antioxidants. Also shows an increase in Nitric Oxide Synthase (NOS), which is essentially the same function as medication like Viagra etc.

    Garlic a potent testosterone booster, and again increases NOS.

    Onions as with garlic, contain allicin that thins your blood and thus improves circulation.

    Chilli Capsaicin promotes circulation and endorphins for the feel good factor.

    Parsley more antioxidants and a great odour neutraliser for the onion and garlic!

     

    Ingredients.

    • ½ pineapple, in small chunks
    • 1 pomegranate, seeds of (around 80g)
    • 1 red onion, finely chopped
    • 1 bunch (30g) parsley, chopped
    • 1 large red chilli, thinly sliced
    • 1 garlic clove, finely chopped
    • 1 lime, juice of

     

    Method.

    1. Mix all ingredients in a bowl, season and serve alongside grilled or barbecued meats or vegetables. Alternatively, go for prawns as these pack Arginine which will increase your NOS levels. Store in an air-tight container for up to 24 hours.

  • RECIPE: Filipino Chicken

    Filipino Chicken

    Serves 2 (or 1 if you minimise / leave out the wild rice)

    Prep 10 mins

    Cook 25 mins

    Quick, Super Easy, Minimal Ingredients

    The soy, garlic and spring onions could imply this dish being of Asian origin. However my Filipino chicken is based on a sauce referred to as “Adobo” (literally meaning sauce or marinade), and has Hispanic heritage. It’s method of cooking is used widely in the Philippines and involves stewing poultry or meat in a sauce with vinegar. Trust the amount of vinegar here, you simmer it for 25 minutes so it does take away a lot of the vinegar’s acidity.

    I have added red chilli into the mix as I fancied a meal with a kick tonight. If you’re not keen on chilli then leave it out- it’s just as good! The flavour of this dish is a wonderful meeting of sharp and mellow with a lovely garlic undertone running through it. For using such simple minimal ingredients, this really gives you back so much more than you put in!

    I served mine with wild rice, tenderstem broccoli, sugar snap peas & asparagus.

    APPLE CIDER VINEGAR- Only 3 calories per tablespoon, and array of health benefits. I actually take 1 ½ tablespoons of it with a tall glass of warm water every day to utilize it’s health properties. Apple cider vinegar has been found to lower blood sugar levels (great for diabetics), lower cholesterol levels, potentially reduce blood pressure, reduce the risk of heart disease, and some research has displayed promising results as to killing cancer cells and shrinking tumours (SOURCE: http://authoritynutrition.com/6-proven-health-benefits-of-apple-cider-vinegar/ )

    Ingredients

    2 chicken breasts, chopped

    2 garlic cloves, finely chopped

    2 spring onions, sliced on the diagonal

    1 bay leaf

    1 chilli, finely chopped (it’s really up to you how much you add or leave out, I hold some back for the final decoration of the dish when serving)

    ½ tsp salt

    ½ tsp pepper

    ½ tsp garlic granules

    60ml apple cider vinegar

    60ml light soy sauce

    60ml water

    Serve with 150g wild rice and 200g vegetables of your choice

     

    Instructions

    1. Mix the chicken pieces in the dry spices.
    2. Fry the chicken in a wok with 1 tbsp oil on a medium heat until browned.
    3. Add the chilli and chopped garlic to the pan and cook for 1 minute.
    4. Add all the liquids along with the bay leaf, bring to the boil, and reduce to a fast simmer for 25 minutes.
    5. If you are cooking wild rice then put this on now as it takes 25 mins.
    6. Remove the bayleaf, and transfer the chicken with it’s sauce and serve with scattered spring onions and chilli.

     

  • RECIPE: Vegetable Soup With Parsley And Turmeric

    Vegetable soup with parsley & turmeric

    Serves 4 (or 2 people & 2 lunches worth)

    Prep 10 mins

    Cook 40 mins

    Vegetarian

    Can be frozen

    You are certainly on your way to 7-a day  if you incorporate this super healthy soup into your day.

    PARSLEY – I tend to put parsley on everything. It’s versatile, tastes great, it’s cheap and it’s health benefits are amazing. The vitamin C content is higher than oranges. It’s packed full of antioxidants and can help neutralise carcinogens. It’s also great at neutralising garlic breath!

    TURMERIC- The turmeric gives the soup great warmth so would be perfect for taking to work in a flask to keep you toasty! There has been much press coverage around turmeric and it’s benefits of late. Turmeric can rapidly increase the antioxidant capacity in your body, which will really work along side the sweet potato, carrots, and parsley in the dish.

    Turmeric contains curcumin which has been linked to prevention and possible treatment of cancer. For anyone that suffers with depression, curcumin was also found to be as effective as Prozac.

    RICE BRAN OIL – A great cooking oil alternative. Containing no cholesterol, including plant sterols, and antioxidant rich vitamin E.

     

    Ingredient

    3 cloves garlic

    3 carrots

    3 celery

    3 onion

    3 tbsp parsley

    1 ½ tbsp turmeric

    1 sweet potato

    1 leek

    1 bay leaf

    1 vegetable stock melt / cube (made up with 1ltr water)

    1 tbsp rice bran oil

    1 tsp herbes de provence

     

    Instructions

    1. Prepare your vegetables by chopping them finely. Keep your carrots, celery, and onions together as we will begin by frying these first in rice bran oil on a medium to low heat for 10 minutes.
    2. Add all the remaining ingredients except for the parsley. Increase the heat so the soup reaches boiling point, then reduce and simmer for 20 minutes.
    3. Take off the heat, remove the bay leaf, and leave to cool for 5 minutes.
    4. At this point I then use my hand blender, but you really could use a blender or food processor if you do not have a hand blender. I got mine for a fiver from my supermarket. Blend until smooth. Stir in the parsley, and serve.

     

    Time Saver – The base of this soup uses 3 stable ingredients that should always be stocked in your kitchen. Onion, celery and carrots form the base for many sauces, ragus, gravy and soups. To reduce your chopping time, most supermarkets offer a frozen bag combined of these 3 useful ingredients.

    Experiment – If you have a surplus of veggies that you need to use up, go ahead and chuck them in this versatile soup. It may change the colour and consistency, but will enrich this already super healthy soup even further.