THEGAYUK

Category: Food And Drink

  • RECIPE: Banana Bark

    Banana Bark

    Serves 2

    Prep 15 mins (+45 mins freezing time)

    No cook

    No Fuss Dessert / B-Vitamin Rich / Healthy Fats / Healthy Bones

     

    These are so simple, and so delicious. Choose whichever nuts you like but I find walnuts and almonds the best combination for flavour, texture and nutritional value. The nuts used here contain many properties that will count towards healthy bones and skin (manganese, biotin, phosphorous, magnesium).

     

    WALNUTS– Good source of B7, which is the vitamin that helps strengthen hair and reduce hair loss. The other B-complex vitamins in the walnut help you fight the ageing process on your skin and can help obtain a healthy glow. Walnuts have also been found to have anti-cancer benefits with the slowing of tumour growth in breast and prostate cancers. (SOURCE: http://articles.mercola.com/sites/articles/archive/2014/05/19/7-walnuts-benefits.aspx )

     

    ALMONDS – 23g of almonds will provide the following DRI; 49% biotin (a B vitamin essential for blood sugar balance and skin health), 40% vitamin E, 26% manganese, 25% copper, 17% vitamin B2, 15% phosphorous, and 15% magnesium. Almonds are said to reduce risk of heart attack, lower bad cholesterol and provide healthy fats. Almonds alkalize the body, and when your body is not alkaline enough there is risk of osteoporosis and poor immune function.

    (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=20 )

     

    BANANAS – 1 medium, fresh banana (118g), will provide the following DRI; 25% vitamin B6, 16% manganese, 13% vitamin C, 12% potassium, 10% biotin, 10% copper.

    DARK CHOCOLATE– Nutritious. Yes it is, in moderation. You wouldn’t want to eat it in one sitting obviously but just to show you, based on 70-85% cocoa; 100g dark chocolate contains the following percentages of your recommended daily intake; 67% iron, 58% magnesium, 89% copper (great for immune system), 98% manganese, along with potassium, phosphorous, zinc, and selenium. Dark chocolate could also improve blood flow / lower blood pressure, and even improve risk factors for heart disease. (SOURCE; http://authoritynutrition.com/7-health-benefits-dark-chocolate/ )

     

    Ingredients

    2 bananas

    225g dark chocolate, broken into pieces

    1 tbsp unsalted butter

    100g partially blitzed nuts (I used almonds & walnuts in a small food processor, or you could just chop them)

     

    Instructions

    1. Still in their skins, pierce each banana with a chopstick until it’s half way up the banana.
    2. Peel the banana skins off carefully.
    3. Break up the chocolate pieces and place in a heat-proof bowl with the butter, and sit on top of a saucepan with a little simmering water in it.
    4. Stir the chocolate regularly.
    5. Once melted you can either dip the bananas or pour the chocolate on top and use a spoon to coat thoroughly.
    6. Place your chopped / blitzed nuts on a plate and now carefully roll and cover the chocolate bananas in them.
    7. Transfer the bananas to a dish lined with greaseproof paper and place in the freezer to harden up for at least 45 minutes.
    8. Take out from the freezer and serve. If you have sensitive teeth you can remove from the freezer 15 minutes before munching.

     

     

  • RECIPE: Beet-Swede Gratin

    Beet-Swede Gratin

    Serves 4-6

    Prep 20 mins

    Cook 2 hours

    Something a little different from the usual potato gratin that’s loaded with carbs and cream. Rooty beet and swede go beautifully together nestled amongst a garlic-thyme, skimmed milk roux sauce with reduced fat cheeses.

    The sauce turns a beautiful pale pink under the molten mozzarella and tastes so damn good. If you want to make this ahead of time then follow up to step 6 and keep in the fridge until your ready.

    SWEDE – 170g of swede will provide 53% of your recommended intake of vitamin C! Good levels per serving of; zinc, magnesium, phosphorous, manganese, and calcium also make swede a healthy bone promoter. Healthy amounts of fibre encourage a good digestive tract. Swede is also a good alternative in a gratin to potatoes for sufferers of diabetes. It has also been linked to prevention of type-2 diabetes.

    BEETROOT– Like swede, are also high in magnesium and phosphorous- for the bones. Along with iron, vitamin A, B6, C, folic acid and anti-oxidants. Another vegetable that has a good fibre content to keep our digestive tract on track.

    Ingredients

    3 fresh raw beetroots, peeled (around 700g weight peeled)

    1 large swede. Peeled and sliced into thin semi circles (around 700g weight peeled)

    160g pack light leerdammer slices (8 slices)

    100g reduced fat mozzarella (sliced)

    1 onion, sliced very finely

    1 lemon, the zest of

    4 large garlic cloves, finely chopped

    10 thyme stems, leaves removed and chopped

    roux;

    3tbsp butter

    3 tbsp plain flour

    480ml skimmed milk

     

    Instructions

    Preheat your oven to 210c / 190c (fan) / Gas Mark 6

     

    1. Peel the beetroot and drizzle in oil, wrapping in individual foil wraps and roasting in the oven for an hour or until tender when pierced with a knife. Remove from the oven and set aside to cool. Slice once cooled.
    2. Meanwhile, Par-boil the swede for ten minutes, drain & set aside.
    3. Make a roux by melting 3 tbsp butter in a saucepan, then adding the same of flour and stirring constantly to form a thick paste. Cook this out for a minute or so.
    4. Gradually add your milk with a medium to low heat on the stove. I throw in the garlic, lemon zest and a small portion of thyme leaves at this point to infuse. Stir constantly.
    5. Gradually add more milk as the sauce thickens. Once you’ve reached desired consistency (I prefer it not to be overly thick as will thicken further in the oven), remove from the heat.
    6. Now it’s time to put the dish together. In a large casserole dish or similar, begin to layer the ingredients. I layer mine; swede, onion, scatter of thyme, leerdammer, beetroot- repeat. Pour over the sauce, top with mozzarella and freshly cracked black pepper.
    7. Reduce oven heat to 180c / 160c (fan) and place in the oven for 1 hour. Serve.

     

  • Recipe: Pistachio Cookies

    Pistachio Cookies

    Prep 15 mins

    Cook 10 mins

    Makes 12 Cookies

    Quick & Easy / Minimal Ingredients

    Chewy cookies with an unexpected citrus-like tang from the use of pomegranate molasses (a fruit syrup made from pomegranate juice reduction). These taste surprisingly light considering the use of a thick syrup, and the combination with the slightly salty pistachio kernels is delicious, unique and certainly moreish.

    Even the molasses of Pomegranate are high in anti-oxidants (especially vit. C). Equally pistachios contain a fair amount of anti-oxidants; carotenes, vit. E, and polyphenolic compounds. Immune system essentials; copper, iron, zinc, and selenium also feature.

     

    Ingredients

    210g plain flour

    140g butter

    100g pistachio kernels

    100g caster sugar

    60g pomegranate molasses

    1 vanilla pod, split and seeds scraped

    ½ tsp baking powder

     

    Instructions

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

     

    1. Line a baking sheet with greaseproof paper and spray with a smidge of cooking oil.
    2. In a small saucepan, melt your butter. Just before it’s completely melted add in the pomegranate molasses to warm through, and combine together.
    3. Transfer the melted ingredients into a large mixing bowl.
    4. Add the vanilla pod seeds and sugar and beat together until combined completely.
    5. Tip in the flour, baking powder, and pistachios and mix thoroughly to create your cookie dough.
    6. At this point I put the bowl in the fridge for 5 mins just to cool slightly. You don’t have to do this but I find it makes the dough easier to shape.
    7. Roll equal shape balls of the dough and space out on the baking sheet, bear in mind they will spread out ever so slightly whilst baking.
    8. Press each ball piece down slightly and now put the baking sheet in the oven for the next 8-10 minutes.
    9. Even if your cookies feel soft & airy to touch, fear not, they will harden as they cool. If you prefer a crunchier biscuit-like texture then leave in the oven for a few minutes longer.

     

  • RECIPE: Ginger Biscuits

    Ginger Biscuits

    Makes 15 large biscuits

    Inexpensive / Quick & Easy / Store Cupboard Ingredients /

     

    These cost hardly anything to make and are super quick and easy. If you keep a well stocked store cupboard then you should already have most of the ingredients to hand. Pomegranate molasses are available in most supermarkets now, but you could always substitute this for golden syrup.

     

    The length of baking is to give a crunchy biscuit, but if you prefer yours more cookie-like & chewy then reduce baking by 5-10 minutes dependent on the size of your biscuits.

     

    Ingredients

    100g butter, unsalted

    225g granulated sugar

    260g plain white flour

    4 tsp dried ground ginger

    1 ½ tbsp pomegranate molasses

    1 tsp baking soda

    1 egg

     

    Instructions

    Pre-heat your oven to 180c / 160c (fan) / Gas Mark 4

     

    1. In a large saucepan or sauté pan, melt the butter on a low heat, adding the pomegranate molasses just before the butter is completely melted. Stir together to combine.
    2. Take off the heat completely, then add in your sugar and egg, whisking together and mixing until creamy & a little fluffy.
    3. Tip in your ginger, baking soda, and flour and mix well to form your biscuit dough.
    4. Once all the ingredients are combined, leave to one side until cool enough to handle.
    5. Line a couple of baking trays with greaseproof paper.
    6. By hand, make equal size balls out of the dough and press lightly onto the baking sheet. Allow space between each one as the dough will spread whilst cooking.
    7. Place in the oven for 20 minutes. Keep an eye on them every now and then after the 10 minute mark.
    8. Remove from the oven and use a spatula to transfer the biscuits from the trays onto a cooling rack. Store in an air-tight container once completely cooled.

     

  • RECIPE: Muscle Mary Juice

    Muscle Mary (Strong Bones) – Makes around 800ml

    Classic flavour combinations make this tempting to shove a shot of vodka in it! High levels of vitamin K (bone production & maintenance) feature from carrots, tomatoes, celery, coriander and cucumber.

    Coconut water adds minerals; magnesium, potassium, and manganese which all have bone benefits. This juice is packed with anti-oxidant, anti-inflammatory and anti-cancer benefits too, making this a good all-rounder!

    Ingredients

    6 carrots

    1 lemon, sliced into wedges, skin on

    2 big tomatoes

    2 celery sticks

    ½ bunch coriander (15g)

    ½ cucumber

    120ml coconut water

    garnish (optional); cracked mixed peppercorns, garlic powder (even powdered garlic is beneficial to our immune system)

     

  • RECIPE: Frozen Yoghurt Cherry Berry Fix

    Frozen Yoghurt Cherry Berry Fix

    Prep 10 mins

    Minimum Freezing of 1 hour

    Super quick and easy to prepare. If you wanted a mass of these awaiting your munchy moments, you could double or even triple the ingredients.

    I eat these straight from frozen and let them melt in my mouth, but some with sensitive teeth may prefer to remove 20 minutes or so before eating, just to take the frozen-edge off! My favourite part of the preparation for this is the leftover fruit infused yoghurt you have left in the bowl at the end after the dipping of the fruit.

    Around 80g of fruit counts as one of your 5-a-day. Want to take the nutrition up a notch? I’ve recently discovered Arctic Power Berries available in; blueberry, cranberry, or sea buckthorn. Literally dried and powdered, using the whole fruits, and with a teaspoon of the powder being equivalent to a handful of fresh berries- it really gives a unique, healthy & nutritional nudge with these yoghurt-y frozen fruit fragments.

    Ingredients

    250g Greek natural yoghurt (0% Fat)

    100g frozen dark cherries

    100g frozen strawberry slices (or better, whole)

    • feel free to substitute the fruit to your liking

    Arctic Power Berries (optional)

     

    Instructions

    1. Line a baking sheet that will fit in one of your freezer drawers with greaseproof paper.
    2. Weigh out the yoghurt in a bowl and begin to either dip the fruit, or combine very gently with the yoghurt. I like a mix of some dipped and some completely coated.
    3. If you are using the Arctic Power Berries, have a small amount of your chosen power powder in a separate bowl to then dab the yoghurt side of the fruit piece in.
    4. Carefully place the yoghurt covered fruit pieces onto the greaseproof paper.
    5. Once all the fruit is coated and on the baking sheet, place into the freezer for at least 1 hour.

  • RECIPE: Dog Treats, Sunshine Snacks

    Sunshine Snacks

    High Protein / Grain Free

    Sometimes I wonder if my miniature schnauzer eats better than I do. Anybody with a “baby” understands wanting the best for them, and for most of us means that health ranks top of the priorities list for our pets.

    If you have never treated your pup to something home-made, by you, then this is a really easy to follow, and easy to execute recipe. I use coconut flour to achieve a gluten-free / grain free status for the recipe. Many dogs are sensitive to grains. Coconut flour is also high in protein and dietary fibre.

    I would suggest you give Bulk Powders  a visit for natural and competitively priced; coconut flour, sunflower seeds, and natural peanut butter, all required for this recipe.

    We all know the benefits of having sweet potato and carrots in our diet, and those facts translate into a dogs diet too. Anti-oxidant, beta carotene, and vitamin rich all support natural good health- and also contain fibre, keeping the digestive tract in check.

    Peanut butter– you want as natural as possible- always unsalted, and raw if available. A great source of protein, healthy fats for the heart, and more fibre to support the digestive system.

    Sunflower seeds – High vitamin E content will help promote a lovely shiny coat and support the skin. Also a good source of B group vitamins and selenium, which can help promote and balance mood. Always unsalted and always shelled.

    Turmeric, freshly ground black pepper and coconut oil– These ingredients require each other in order to be absorbed most efficiently by your dog’s system. The coconut oil and black pepper increase their bodies absorption of turmeric.

    Turmeric makes a wonderful anti-inflammatory so if your pooch suffers from arthritis it may well be worth investigating how to incorporate this bright spice into your dog’s diet. Turmeric has also been linked to reducing blood clots, soothing symptoms of IBS, and cancer prevention.

     

    Makes around 30 bone shaped biscuits.

    Recommended serving: 1-2 sunshine snacks a day dependant on dog size.

     

    Ingredients

    170g coconut flour

    200g (about 2 small) sweet potato, peeled and chopped

    195g peanut butter, natural or raw- no salts or added sugars!

    50g shelled sunflower seeds

    20g carrot, grated

    4 eggs

    1 tbsp organic extra virgin coconut oil

    1 tsp turmeric powder

    Freshly cracked black pepper, a couple of twists

     

    Preheat your oven to 180c / 160c (Fan) / Gas Mark 4

     

    Instructions

    1. Get a saucepan of boiling water on the go and cook your sweet potato until soft.
    2. Mash together the sweet potato and the coconut oil and set aside to cool.
    3. Meanwhile, in a large mixing bowl, combine; coconut flour, sunflower seeds, turmeric and black pepper- mix well.
    4. Now add the carrot, peanut butter, eggs, and sweet potato & coconut oil.
    5. Mix thoroughly combining all the ingredients entirely.
    6. Lightly dust your work surface with a small amount of coconut flour.
    7. Use your hands to mould the dough into a ball and transfer to your floured work surface.
    8. The trick when rolling out is to do so very gently and slowly. I rolled mine out so the biscuits had about 2-inch thickness.
    9. Using a cookie cutter or alternatively mould with your hands to desired size / shapes.
    10. Line some greaseproof paper on a baking sheet and place the biscuits on top.
    • Bake in the oven for 18-20 minutes.
    1. Remove from the oven and leave to cool before getting your number one fan / taste tester to try. Of course, all ingredients are human grade so go ahead and try one for yourself.

     

     

     

     

     

     

     

     

  • RECIPE | Italian Sausage & Kale Bake

     Italian Sausage & Kale Bake

    Serves 4 | Prep 10 mins | Cook 45 mins

    If you are watching your waistline then opt for a low-fat version of both cheeses used here. Personally, this is my comfort food / treat yourself dish. I avoid dairy and wheat out of choice, but when I want to indulge- this is what I cook. I still used wheat free pasta when cooking this for the pictures. This dish could work either in Summer or Winter. If you cannot get Italian sausage then your supermarket should offer a Sicilian style sausage which you can substitute. I like making this dish and putting them into individual dishes for everyone with a big green salad to share.

    KALE– I use kale in this recipe as it bulks out the dish at no calorie expense. There are only 50 calories in 100g kale. Kale is really high in iron, per calorie more so than beef. (SOURCE: http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html ) Rich in vitamins A, C, K, kale has been marked as a “superfood” for years now.

    I try and keep kale in my meals where I can as is great for the immune system.

    Ingredients

    2 tbsp oil (I used rice bran oil for it’s health properties)

    250g pasta (I used organic wheat free shells)

    100g kale, shredded

    400g Italian sausage / 1 pack Italian style sausages, removed from casings

    1 onion, finely chopped

    2 garlic cloves, sliced

    400g can Italian chopped tomatoes

    150g mozzarella, cubed

    1tbsp soft cheese

    1 tbsp italian seasoning

    ½ red chilli, finely chopped

    Splash of red wine (optional)

     

    Heat your oven to 210c / 190c (fan) / Gas Mark 6

     

    Instructions

    1. Cook the pasta according to packet instructions, adding the kale in for the last remaining minutes. Drain and set aside.
    2. Meanwhile, cook the sausage in a frying pan until brown, and remove from the pan.
    3. Cook out the onion with 2 tbsp oil for 8-10 mins
    4. Add garlic, chilli, Italian seasoning and cook for 1 minute further.
    5. If you’re adding the splash of wine to the dish, then do so now and let it bubble for a minute or 2.
    6. Add the tomatoes and most of your cooked sausage and cook out for a few minutes.
    7. Tip your sauce into the pasta and kale pot and mix well.
    8. Spoon your pasta mix into separate casserole dishes or a large casserole dish.
    9. Top with remaining sausage mix and a sprinkle more of Italian seasoning. You could even top with a bit more mozzarella if you have it, but just remember mozzarella is high in saturated fats.
    10. Place dish in oven and bake for 25 minutes, Serve.

     

  • 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.