THEGAYUK

Category: Recipe

  • RECIPE | Mum’s Organic Lemon Drizzle Cake

    Mum’s Organic Lemon Drizzle Cake

    Freezable

    Serves 1 mum or 8-10 slices depending on your portion

    Prep 10 mins

    Cook 40 mins-1hr (dependant on your oven)

     

    Who doesn’t love a lemon drizzle? More specifically, whose mum doesn’t love a lemon drizzle cake. My mum adores this cake, hence the name. Once baked you can freeze the cake for a month, or keep in an air-tight container for up to 3 days.

    LEMONS – The lemon is great for aiding digestion. It can also help you stay refreshed as has a cooling effect on the body. Lemons contain flavanoids which have been to exhibit cancer fighting properties. (SOURCE: https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-lemon.html ) For a more effective, healthier way of incorporating the lemon into your diet, why not start your day with a glass of lemon water.

     

    Ingredients

    225g organic self-raising flour

    225g organic unsalted butter, softened

    225g organic caster sugar

    4 free-range eggs

    1 organic lemon, zested

     

    Topping

    juice 2 organic lemons

    100g organic caster sugar

     

    Instruction

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

     

    1. Line a 8x21cm loaf tin with greaseproof paper.
    2. In a mixing bowl, beat the softened sugar and butter together until creamy.
    3. Add the eggs, one by one, and slowly mix together.
    4. Sift your flour into the mix, and add the zest of one lemon.
    5. Spoon in the cake mix into the prepared load tin, and level the top with the back of a spoon.
    6. Bake the cake in the oven until a skewer inserted to the centre comes out clean.
    7. Remove the cake from the oven and leave to cool in its tin.
    8. While cooling, mix together the juice of 2 lemons with 100g sugar.
    9. With a fork, prick the cake all over the top and pour the lemon sugar juice over the top.
    10. Leave to cool completely before removing from the loaf tin, and serving.

     

     

     

     

     

  • RECIPE: Steak Slice with Artichoke, Feta and Spinach Pasta

    Steak Slice with Artichoke, Feta and Spinach Pasta

    Serves 2 (with leftovers of the pasta)

    Prep 10 mins

    Cook 45 mins

    Healthy Bones / Antioxidant Rich

    This combination works really well together. A beautiful slab of beef sliced and topped upon a sticky onion, spinach and feta penne bake, with the lovely creamy sharpness of artichokes running through it. A weekend winner.

    SPINACH – No wonder this was Popeye’s food of choice. 180g of spinach provides the following DRI; 987% vitamin K (healthy bones and teeth), 104% vitamin A, 84% manganese (another one for bones, and also skin integrity, collagen and blood sugar), 65% folate (skin, liver, eyes, hair), 39% magnesium (another good one for bones, and also heartburn), 35% iron, 34% copper, 32% vitamin B2, 25% vitamin B6, 24% vitamin E, 24% calcium, 23% potassium, 23% vitamin C, amongst others! 

    ARTICHOKES- A long standing digestive aid, first discovered by the Egyptians, used to also combat acid reflux, stomach discomfort, and bloating. Artichokes are also a good source of anti-oxidants; silymarin, caffeic acid, and ferulic acid. Artichokes are also great for detoxification and cleansing the liver.

    (SOURCE:  http://www.livestrong.com/article/471274-what-are-the-health-benefits-of-artichoke-hearts/ )

    BEEF- Around 85g of beef provides you with the following of your daily requirements; 50% protein, 39% zinc, 37% B12, 24% selenium, 20% phosphorous, 18% niacin, 16% B6, 14% iron, 12% riboflavin. ( SOURCE: http://www.beef.org/udocs/Beef%20Bytes%20Health.pdf )

    Ingredients

    1 red onion, chopped

    1 shallot, chopped

    1 garlic clove, sliced

    1 can artichoke hearts, drained and hearts in half

    100g bag young leaf spinach

    100ml pasta cooking water reserved

    ½ block feta, chopped

    250g penne pasta (I use Dove’s gluten free)

    2 sirloin steaks

    Instructions

    Preheat your oven to 220c / 200c (Fan) / Gas Mark 7

    1. Get a saucepan of boiling water on the go and cook the pasta according to packet instructions. Meanwhile…
    2. In a small frying pan heat a tablespoon of oil and over a high heat fry and char your shallot and red onion for 5-6 minutes.
    3. Add in the sliced garlic and fry for a further minute. Set Aside.
    4. Once your pasta is al dente, drain but remember to reserve 100ml of the cooking water.
    5. Mix together the pasta, artichoke hearts, spinach, onions and garlic, 100ml cooking water along with some of your feta (reserving some to sprinkle on top).
    6. Place into a baking dish, top with remaining feta and drizzle in olive oil.
    7. Bake in the oven for 20-30 minutes so you have a crispy, golden top.
    8. You want to get the steak on the go in time for when your pasta is ready to be taken out of the oven.
    9. Get your griddle pan really, really hot. I oil my steaks before frying, some people do some don’t.
    10. Cook according to guidelines below, and after the meat resting, cut into slices.
    11. Remove pasta from oven, plate up with the steak slices resting on top.

    HOW LONG TO COOK STEAK

    For between 2 and 2 ½ cm thickness steak:

    Blue Fry for 1 to 2 minutes on each side and rest for 6 minutes.

    Rare Fry 2 ½  minutes on each side and rest for 5 minutes.

    Medium Rare Fry for 3 or 4 minutes on each side and rest for 4 minutes.

    Medium Fry for 4 minutes on each side and rest for 3 minutes.

    Medium Well Fry for 5 minutes on each side and rest for 2 minutes.

    Well Done Fry for 6 minutes on each side and rest for 1 minute.

  • RECIPE: Crispy Tofu & Green Tea Noodles

    Crispy Tofu & Green Tea Noodles

    Serves 2

    Prep 10 mins

    Cook 20 mins

    Vegan / Quick & Easy / Inexpensive / Take-Out Alternative / Healthy Bones

    These organic green tea noodles are part of Waitrose / Ocado’s new Malaysian range which I recommend you take a look at. The noodles also come in pumpkin, charcoal, and sesame varieties to name a few.

    The mild, creaminess of the tofu is a perfect match for the strong nutty sesame soy flavour of the sauce. This recipe only keeps you in the kitchen for 30 minutes and is a great, inexpensive, and interesting alternative to a local Chinese takeaway.

     

    Soy sauce contains around 4.5% manganese DRI per tablespoon, which will work alongside the calcium, manganese, and phosphorous within the tofu to encourage healthy bones & teeth.

     

    TOFU – Around 113g of firm tofu will provide you with the following DRI; 77% calcium, 67% manganese (bone production, collagen & skin integrity, blood sugar control and protection against free radical damage), 47% copper (immune system function), 35% selenium (benefits immune system, depression, cardiovascular disease, hypothyroidism, and infertility in men), 35% protein, 30% phosphorous (bones), 27% omega-3 fats (reduce risk of heart disease & stroke, reduce symptoms of hypertension / depression / ADHD, and skin ailments), 16% iron, 16% magnesium, 16% zinc, 15% vitamin B1.

    (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=111 )

     

    Ingredients

    Sauce

    120ml water

    100ml light soy sauce

    45g sesame seeds, toasted lightly in a dry frying pan for 3-4 minutes

    4 spring onions, sliced on the diagonal

    1 tsp dark muscovado sugar (or brown sugar will do)

    1 tsp vegetable oil

    1 tsp toasted sesame oil

    ½ tsp garlic granules

    ½ lime, juice of

     

    1 block firm tofu, sliced into rectangles (349g)

    1 pack Cha Soba Organic Green Tea Japanese Noodles (available from Waitrose / Ocado)

    3 tablespoons sweetcorn (frozen is fine)

     

    Instructions

    1. Mix all the ingredients for the sauce together in a bowl and set aside.
    2. Get a large saucepan of boiling water on the go.
    3. Heat a little vegetable oil in a large frying pan and get the pan really hot.
    4. Add in the tofu rectangles and fry each side for 4-5 minutes.
    5. Remove the tofu from the pan and set aside.
    6. In the same frying pan you used for the tofu, add the sauce and the sweetcorn, and increase the heat so you are boiling, reducing the sauce. Stir regularly.
    7. Add your noodles (these only take 4-5 minutes to cook)
    8. Drain the noodles and mix a glug of sesame oil through them. Plate up the noodles.
    9. Place the cooked tofu on top of the noodles, and dress with spooning the sauce over the top and around the plate. Serve.

     

     

     

     

     

  • RECIPE: Lamb Tajine Soup

    Lamb Tajine Soup

    Serves 4, or 4 x work lunches

    Prep 10 mins

    Cook 60 mins

    Freezable

    I really wanted to capture the essence of a Moroccan classic in a bowl. Something to brighten my day at work, and trick me into thinking I’m abroad where the sun shines all day long. I had some leftovers from my Roasted Med Veg  and decided to create this recipe. If you don’t “just so happen” to have roasted med veg leftovers, then most supermarkets do offer a frozen version which has been pre-roasted for you- simply use / cook them in the same way in the method below.

    I’m very aware of how many fruit and vegetables I am consuming in the day and this vegetable based soup will definitely help you on your way to achieving 7 a day. Three heaped tablespoons of cooked vegetables count as 1 portion.

    ANTIOXIDANTS – The beta carotene in this soup is evident from it’s vibrant colour. Tomatoes, carrots, peppers, and onions are all antioxidant havens and will help promote healthy skin and give your immune system a boost. Tomatoes and onions also have documented coverage on their anti-cancer properties.

    Ingredients

    1 tbsp carotino oil (or any other healthy cooking oil of your choice, I use carotino oil for its colour and vitamin properties)

    250g cooked roasted med veg (tomatoes, peppers, courgettes etc.)

    6 vine tomatoes, chopped

    3 onions, finely chopped

    2 large carrots, chopped

    2 garlic cloves, chopped

    1 lamb stock cube (made up with 1ltr of water)

    ½ tbsp sweet chilli sauce

    ½ tsp caraway seeds

    ½ tsp cumin

    Instructions

    1. Heat the oil in a large saucepan and fry off the onion for 10 minutes.
    2. Add the carrot, tomato, and spices until the tomatoes soften.
    3. Tip in your roasted vegetables along with the stock.
    4. Bring to the boil and then reduce to a simmer until the carrots are tender.
    5. Use a hand blender or other kitchen instrument to blend the soup until smooth.
    6. I think it looks pretty to dry-roast some extra caraway seeds until they start to pop in the pan, and add on top of each serving, along with a drizzle of oil.

     

     

  • RECIPE: Cookie-Creamy-Cranberry Baby Bars

    Cookie-Creamy-Cranberry Baby Bars

    Mini chocolate bars embracing the classic cookie and cream combo with a festive nod from dried cranberries. Don’t anticipate leftovers with these naughty little delights!

    Ingredients

    680g white chocolate

    450g Oreos or similar sandwich style biscuit, Custard creams could even work!

    100g dried cranberries

    chocolate sprinkles, or similar

    Instructions

    1. Line a large baking / casserole dish with greaseproof paper. I used a dish measuring 32cm x 23cm.
    2. In a food processor or smashed in a freezer bag, turn your cookies into smithereens.
    3. Have a small amount of water simmering in a saucepan that a heat-proof bowl can sit on top of.
    4. Place the white chocolate into the bowl above the simmering water and melt, stirring every now and then until smooth.
    5. Pour in the bashed biscuits and combine with the melted chocolate to mix.
    6. Pour the combined mix onto the greaseproof paper lined dish and scatter the cranberries and sprinkles on top and press in very lightly.
    7. Transfer the dish to the freezer to set for at least 1 ½ hours.
    8. Remove from the freezer, lifting out your chocolate slab from the dish using the greaseproof paper and begin to cut into desired shaped/sized bars.
    9. For storage, keep them in the fridge unless you are eating straight away!

     

     

     

  • 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.