THEGAYUK

Category: Recipe

  • 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.

     

  • COCKTAIL RECIPE | Winter Breeze Non Alcoholic Cocktail

    COCKTAIL RECIPE | Winter Breeze Non Alcoholic Cocktail

    Winter Breeze | Bottlegreen do such a fantastic wide variety of cordials, and now tonics! Here’s a recipe that use the cordials.

    Winter_breeze

     

    Ingredients.

    25ml bottlegreen elderflower cordial

    25ml apple juice

    25ml cranberry juice

    ginger beer, to top drink up with

     

    Method.

    Shake all ingredients together with ice. Strain into a highball glass and top up with ginger beer. Garnish with lemon peel.

     

    Buy these ingredients.

    Bottlegreen Elderflower Cordial

    Apple juice

    Cranberry juice

    Ginger beer

  • RECIPE | Spicy Chickpea Snack

    Serves 1 | Prep 5 mins | Cook 45 mins

    These crunchy little balls are roasted in cayenne and brown sugar for a sweet and spicy little pick me up. An interesting and wholesome alternative to the so many salty snacks that are readily available. After you’ve made this the first time you may want to add more cayenne as the recipe accommodates all palettes.

    CHICKPEAS – 165g of chickpeas will provide you with the following of your recommended daily intake; 84% manganese (bone production, collagen & skin integrity, blood sugar control and protection against free radical damage), 70% folate (protection from heart disease, can reduce depression, and helps maintain brain function), 64% copper (essential for immune system), 49% fibre ( fantastic digestive support in this dish), 39% phosphorous, and 22% zinc. (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=58 )

    Ingredients.

    1 can chickpeas, drained and thoroughly dried

    1/3 tsp cayenne pepper

    1/3 tsp dark muscovado sugar

    Smoked paprika for serving

     

    Method.

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

    1. Line a baking sheet with foil and put the dry chickpeas on top.
    2. Scatter over the sugar and cayenne, and roll the chickpeas around with your hands to coat.
    3. Roast in the oven for up to 45 minutes. You want a crispy, crunchy shell before taking them out.
    4. Pour chickpeas into a serving bowl and dust with smoked paprika.

  • RECIPE | Black Quinoa with Beetroot & Pistachios

    Serves 2 | Prep 5 mins | Cook 15-20 mins

    Side Dish / Gluten Free / Iron Packed / Digestion Helper

    This is a recipe that manifested out of me suddenly realising I had forgotten an essential ingredient whilst at the shop for the original side dish I had planned! My forgetfulness and inability to stick to a list has often landed me in prime opportunities for a creative quickie in the kitchen. The crunchy quinoa and pistachios are tossed with silky earthy beetroot and fresh parsley. The natural flavours of this dish are essentially earthy & mellow, so this would be best suited with the main part of the meal having a sharp distinctive flavour. Why not try it with Lemon & Garlic Roasted Halloumi.

    BLACK QUINOA – Quinoa is a fantastic source of protein, especially for those that avoid eating meats. Quinoa is classed as a complete protein, meaning that it contains all 10 essential amino acids which you can normally only find within animal product. As well as providing a good supply of dietary fibre, (1 cup of) black quinoa will also supply 20% of your daily intake of folate (a B-vitamin essential for skin, liver, eyes, and hair), and 15% of Iron (red blood cells need this to carry oxygen around in the body). (SOURCE: http://www.livestrong.com/article/497045-benefits-of-black-quinoa/ )

    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. (SOURCE http://www.undergroundhealth.com/12-healthiest-foods-on-earth/ )

    PISTACHIOS – Rich in mono-unsaturated fats like oleic acid make the pistachio nut a good source of anti-oxidants. Pistachio nuts also contain carotenes, vitamin E, polyphenolic anti-oxidant compounds which help remove free-radicals from the body. They are also rich in the essentials for boosting our immune system; copper, manganese, iron, zinc and selenium. (SOURCE: http://www.nutrition-and-you.com/pistachio.html )

    Pistachios also contain potassium which will work alongside the fibre in the quinoa to aid healthy digestion.

    PARSLEY – The vitamin C content is higher than oranges (53% of your recommended daily intake in 30g of fresh parsley). Within the same 30g you will get 553% of your daily intake for vitamin K (healthy bones). It’s packed full of antioxidants, vitamin A, folate, iron. and can help neutralize carcinogens. It’s also great at neutralizing garlic breath! (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=100 )

    Containing a high amount of enzymes, parsley benefits healthy digestive activity .

     

    Ingredients.

    150g black quinoa

    150g beetroot, cooked in natural juices, cubed

    30g pistachios, bashed

    Bunch fresh parsley, finely chopped

    Olive oil

    Pinch of pepper

     

    Method.

     

    1. Cook the quinoa according to packet instructions in simmering water (15-20 mins).
    2. Drain the quinoa and rinse under the cold tap in a sieve.
    3. Mix together all the ingredients in a bowl along with a tablespoon of olive oil. Serve.

  • RECIPE | Butter Bean Coconut Cake

    Prep 15 mins | Cook 30-40 mins (oven dependant) |

     

    The trend with cakes and baking recently has been to use vegetables or things you wouldn’t normally think to make a cake with, bringing a new nutritional angle and flaunting how versatile some ingredients can actually be. This butter bean cake does exactly that. The beauty of the beans are that they guarantee a moreish moist cake at the end. Delicately flavoured with desiccated coconut removes the need for flour making this a winner for anyone on a gluten-free diet.

    BUTTER BEANS – 100g of cooked butter beans is the equivalent of around 77 calories. High in protein the butter bean is also a good source for ; iron, zinc, magnesium, and some core B-vitamins which help turn carbohydrates into energy. Beans in general are renowned for helping lower cholesterol levels and care for the colon. (SOURCE: http://www.foods-healing-power.com/health-benefits-of-beans.html )

    Ingredients.

    3 eggs

    2 ½ tsp baking powder (gluten-free)

    260g caster sugar

    75g desiccated coconut

    100 ml vegetable oil

    1 tsp vanilla

    350g cooked white beans, drained weight. – I use 1 can butter beans and top up to 350g with cannellini beans. Any beans that don’t make it into the cake I reserve in the fridge and incorporate into dinner somehow!

    Method.

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

     

    1. Blend the beans in a small food processor until they are smooth. You may have to stop and scrape the sides a few times to achieve the smooth paste you’re after.
    2. Transfer the bean paste to a large mixing bowl and add the vanilla extract and eggs. Whisk to combine thoroughly.
    3. Now add in your sugar and whisk again.
    4. Add the coconut, baking powder, and oil and combine thoroughly.
    5. Lightly oil a 22cm loose-bottomed cake tin, pour in the cake batter and bake in the oven for 30-40 minutes, or until a skewer comes out clean after testing the centre.
    6. Leave the cake in its tin to cool before transferring to a wire rack to cool completely.
    7. Serve along-side some fruit and light cream, although the cake will be moist enough to enjoy without cream.

    If you don’t have a 22cm loose-bottomed cake tin then you could use a small roasting tin, just ensure that your cake batter doesn’t come too close to the top otherwise it will overflow as it rises.

  • RECIPE | Slow Beau Tomatoes

    There’s always a batch of these in my fridge every week- whether simply paired with a piece of toast, added to a salad, or even in a bolognese- these versatile tender tomatoes are sure to become a regular must in your kitchen.

    The slow three-hour roast enables the tomatoes and oil (remaining oil makes an epic dressing spooned over salads) to take on all the flavour of the herbs and is perfect for wholesome Sunday tinkering in the kitchen, when you may well be feeling a little slow yourself!

    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.

     

    Ingredients.

    1kg plum tomatoes, halved lengthways with seeds scooped out

    2 tsp dried oregano

    2 fat garlic cloves, finely chopped

    1 tsp basil

    1 tsp sugar

    small bunch fresh parsley, finely chopped

    240ml extra virgin olive oil

    Method.

    Preheat your oven to 120c / 100c (Fan) / Gas Mark ½

     

    1. In a small bowl combine the oregano, basil, sugar and a couple of scrunches of salt.
    2. In a large baking dish pour in half of the olive oil.
    3. Place the tomatoes in the oily dish with the cut side facing up and sprinkle over your combined herbs/sugar mix.
    4. Drizzle over the remaining oil and place into the oven for 1 hour.
    5. Remove from the oven and turn the tomatoes over carefully, and back in the oven for another hour.
    6. Remove from the oven and turn tomatoes for the last time, and back in to roast for the next & final hour.
    7. Transfer half of the tomatoes to a bowl or serving dish. Pour over the majority of the oil, and scatter half the parsley and garlic.
    8. Place the rest of the tomatoes on top to form a layer, and drizzle with remaining oil, parsley and garlic.
    9. Set aside for an hour or so before covering and chilling in the fridge. These will keep for up to 5 days. Remove from the fridge half an hour before serving if eating cold.

  • COCKTAIL RECIPE | Gingerpolitian

    Gingerpolitan

    Ingredients.

    15ml bottlegreen ginger & lemongrass cordial

    35ml vodka

    15ml cointreau

    ½ lime, juice of

     

    Method.

    Shake all the ingredients together with ice and strain into a martini glass. Garnish with an orange peel curl.

  • COCKTAIL |Crimson Mist

    Crimson Mist

    Ingredients.

    15ml bottlegreen pomegranate & elderflower cordial

    50ml gin (I would use Tanqueray)

    60ml cranberry juice

    soda water, to top drink up with

     

    Method.

    Shake the ingredients together with ice and strain into a highball glass, topping up with soda water. Garnish with a fruit wedge or a curl of lime.

  • COCKTAIL | Cardhu Cocktail Honeyed Gold

    I’ve never been a fan of whisky, until I met Cardhu Gold! Surprisingly smooth and makes a darn good cocktail too!

    Honeyed Gold

    50ml Cardhu Gold Reserve
    60ml Pear juice
    60ml Ginger Ale
    10ml Honey water (equal quantity of honey and hot water, cooled before adding)

    Pour all ingredients into a whisky glass over ice cubes and stir.

    HOW TO GARNISH

    You could resort to the classic slice of lemon. Or you could step it up a bit with this simple to execute show stopper.

    Take an orange or lemon and slice around 4 inches of peel.

    Cut off the edges on the length sides to create parallel strips.

    Then take the strips and cut the angles to create a triangle or ‘z’ shape.

    Then twist so that the two ends meet in the middle and the orange or lemon mist is released.

  • RECIPE | “Fire” – Red Pepper Dip

    Serves 4-8 people (along side other dishes) |  Prep 10 mins | cook 30 mins (roasting red peppers & chilli @ 220c / 200(fan) / Gas Mark 7)

    Inexpensive / Gluten-Free / Vegan /

    If you want this light dip to live up to it’s fiery name then leave the seeds of the chilli in for the ultimate kick. This goes really well along side my recipe for Coal (black quinoa coated chicken nuggets) – to create Coal & Fire. This is also great along side vegetable sticks for a healthy buffet style dinner. Any leftovers can be kept in an air-tight container in the fridge for 2 days.

    RED PEPPER- Contains anti-oxidant vitamins C & A. Which both help to support a healthy immune system. Rich in flavanoids and anti-oxidants, these brightly coloured peppers have been linked to anti-cancer benefits. (SOURCE: http://www.whfoods.com/genpage.php?dbid=50&tname=foodspice )

    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. (SOURCE: http://www.thehealthsite.com/fitness/go-walnuts-13-health-benefits-of-this-awesome-nut/ ) . 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 )

     

    Ingredients.

    2 red peppers, roasted in the oven whole, de-skinned / de-seeded and sliced

    1 long red chilli, roasted in the oven whole, de-skinned / de-seeded and sliced

    30g walnuts, dry-toasted in a frying pan

    1 tsp lemon juice

    ½ tsp smoked paprika

    ½ tsp cumin

    Glug pomegranate juice

    Olive oil

     

    Method.

    1. Combine all the ingredients in a small food processor and pulse until smooth.
    2. Add around 2 tablespoons of olive oil and pulse again. Serve.