THEGAYUK

Tag: Easy Recipe

  • RECIPE | Dairy Free Truffles

    © Food For Friends – Jordan Lohan

    These delicious dairy-free truffles make lovely little gifts or can be served after dinner for guests to graze on. The different coatings of cacao powder, pistachios and coconut provide variety whilst also being nutritious!

    Truffles – Makes 20-30
    Prep 30 mins
    Chill 3-4 hours

    Ingredients
    280g fair trade organic dark chocolate, I usually use a mix of both 70% & 85% cocoa content, chopped finely
    3 tbsp coconut oil
    240ml full fat coconut milk
    ½ tsp vanilla extract
    1 tsp rose water

    Decoration/Dusting:
    20g raw cacao powder
    pistachios, blitzed or finely chopped
    desiccated coconut (try it toasted!)

    Method

    1. Place your chopped chocolate and coconut oil in a large mixing bowl.
    2. Heat the coconut milk in a saucepan until it reaches simmering point.
    3. Pour the coconut milk into the bowl with the chocolate.
    4. Stir and combine very gently & slowly to avoid the chocolate splitting .
    5. Add the rose water and vanilla extract.
    6. Transfer to a Tupperware or lidded container and put in the fridge for a minimum of 3-4 hours.
    7. On individual plates place the cacao powder, coconut and blitzed pistachios ready for rolling the truffles in.
    8. Use a melon baller to scoop balls of the truffle mix and then roll in your hands to shape further. Place each ball onto greaseproof paper.
    9. Roll each ball in a selection of cacao, coconut and pistachios. These will keep in an air-tight container for 5-7 days stored in the fridge.
    This recipe is taken from my latest digital cookbook Food For Friends available for JUST £3.95 from TheGayShop.co.uk – Full of wonderful ideas this festive season.

  • RECIPE | Sausage and Greens with Polenta

    Sausage and Greens with Polenta

    Serves 2 | Prep 10 mins | Cook 25 min

    Take a break from mash and serve polenta instead. Some people naturally have an aversion to polenta because of it’s texture. Some people prefer the hard wedged grilled style, and for others it is this creamy mash-like version. Fresh spring greens flash fried in a cider vinegar make a good match for the creamy polenta and Italian herby, sweet sausage. I couldn’t possibly have anything less than two vegetables on my dinner plate, so I serve this meal with an Italian staple vegetable, the zucchini / courgettes, and carrots that have been steamed.

    POLENTA Traditionally, a peasant food from Northern Italy. Nowadays is served over the globe at breakfast, lunch, or dinner due to its versatility. Carotenoids from milled corn produce is easier to digest than those which lie in carrots and spinach. Carotenoids are fat soluble, and therefore easier to digest when eaten with some fats. (SOURCE) . The beta-carotene within polenta could be a useful aid with heart disease and cancer prevention.

    SPRING GREENS“Underrated & not eaten enough. Spring greens are delicious. I flash fry them usually in a little sesame oil and finish with a dash of soy . Simple. 1 cup (about 190g) of spring greens can provide 70% of your vitamin A and 20% vitamin C intake. Also a great source of iron, calcium, vitamin K, vitamin E. Being full of fibre and low in calories, spring greens also make a wonderful detox aid. (SOURCE)

    Ingredients.

    400g Italian Sausage (or a Sicilian style from your supermarket), removed from casings and each sausage made into 3 balls.

    2 heads spring greens, thoroughly washed, drained, root removed and shredded roughly.

    2 salad onions, sliced

    1 tsp cider vinegar

    100g polenta

    75g emmental (OPTIONAL)

    Method.

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

    1. Begin to fry your sausage balls in a frying pan until they have browned, 8-10 mins. Remove with a slotted spoon into a baking dish (you will use the oil left in the pan to fry the greens later), transferring the sausage into the oven to keep warm.
    2. Add 400ml boiling water to a non-stick saucepan and gradually add the polenta. Keep the saucepan over a medium heat. The polenta will begin to thicken. Once it reaches boiling point, reduce to a slow simmer. If it starts to get to thick add some more hot water to thin it out. I serve mine with a consistency of a thin mash.
    3. Put the heat back on the pan with the sausage cooking oil.
    4. Add the cider vinegar and spring onions to the frying pan for a couple of minutes.
    5. Add the spring greens and fry for 3-5 minutes.
    6. Check the polenta’s consistency (stir in emmental if using), add seasoning to your taste and serve.
    7. Plate up the greens along side the polenta and scatter your sausage balls on top.

  • RECIPE | Lamb And Lentils

    Lamb & Lentils

    Serves 2 | Prep 5 mins | Cook 25 mins

    Earthy & spicy. I enjoy serving this crispy lamb dish with a Spiced Whole Roasted Cauliflower. Mainly because it goes wonderfully with the cauliflower’s leftover yoghurt marinade. If you didn’t want to serve the cauliflower with it then a normal low fat natural yoghurt would go nicely. Lentils and yoghurt are renowned for their beneficial digestion properties. This meal would also go really well served with warmed pita breads.

     

    GREEN LENTILS- Lentils are a slow-burning energy giver from it’s complex carbohydrate composition. The high levels of soluble fibre mean that lentils can help lower cholesterol, reduce your risk of heart disease (as they also contain folate & magnesium) , and have great digestive health properties; prevent constipation, slow down digestion and stabilize blood sugar levels. (SOURCE; http://www.mindbodygreen.com/0-5488/7-Health-Benefits-of-Lentils.html )

     

    Ingredients

    250g lamb mince

    1 tbsp olive oil

    1 can cooked green lentils, with its liquid reserved

    1 garlic clove, finely chopped

    1 tsp cumin

    Bunch of Coriander, finely chopped

    Small Chipotle chilli, deseeded and finely chopped (I buy these from my supermarket dried and rehydrate them in hot water. Alternatively you could use a teaspoon of chilli powder, or omit if you’re not a fan of a kick)

     

    Method.

    1. Heat the oil in a large frying pan and begin to brown the lamb mince.
    2. Once browned add the cumin, garlic, and chilli to the pan and continue frying for a minute longer.
    3. Add the lentils to the pan and mix together with the lamb. You want to cook this all together for 5-10 minutes, stirring occasionally. You want to crisp the lentils during this process. Don’t worry about any sticking to the pan as we will add a little liquid.

    If the lentils are burning then reduce the heat.

    1. Add about half of the reserved liquid from the can to the pan and cook for a few minutes. You want a consistency that is leaning more towards a dry sauce.
    2. Serve with scattered coriander.

     

  • RECIPE: Pigs In Trees

    Pigs in Trees

    Serves 2

    Prep 5 mins

    Cook 45 mins

    Easy / Minimal Ingredients / Gluten- Free

    With broccoli and fennel fumbled together in a fresh lemony marinade this works wonderfully alongside little herby sausage balls nestled amongst them. With it’s subtle mustard undertones I like to serve a side of plain roasted butternut squash and sweet potatoes, making this a simple throw together and bung in the oven meal. Just add gravy on the side and you have a twist on the Sunday roast.

    Use high quality sausages with no less that 90% sausage meat, the cheaper the sausage the more nasties you’ll find such as a high salt content. You wouldn’t want to counteract the positive influence that both fennel and broccoli have on blood pressure by opting for a low grade banger.

    With the other half of the fennel I made a simple low fat slaw as part of my lunch the following day by finely slicing the fennel, half a small onion, a handful of chopped walnuts with a teaspoon of wholegrain mustard, two tablespoons natural yoghurt and one of low fat mayo.

    BROCCOLI – Rich in vitamin C, A, folic acid, calcium and fibre. A good source of calcium particularly for those that avoid dairy products. Not only can calcium promote healthy bones but certain research has suggested that it may play a role in controlling high blood pressure, and could help prevent colon cancer. Sulforaphane within broccoli has anti-cancer properties. Broccoli is equal part soluble and insoluble fibre helping you to meet requirements for both types of fibre. (SOURCE; http://home.howstuffworks.com/broccoli3.htm )

    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

    400g pack high grade gluten free sausages with herbs, casings removed and each sausage made into 4 meatballs

    1 head broccoli, split into small florets

    ½ fennel, sliced.

    ½ lemon, zested

    ½ tsp lemon juice

    1 tsp wholegrain mustard

    1 ½ tbsp olive oil

    Black pepper

     

    Instructions

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

    1. In a small bowl, mix together the olive oil, mustard, lemon zest & juice.
    2. Tip the vegetables into a large casserole / baking dish and mix with the mustard lemon marinade to coat them.
    3. Arrange the broccoli florets and fennel slices in a single even layer.
    4. Nestle your sausage balls amongst the vegetables, drizzle with a little more olive oil and sprinkle with a pinch of black pepper before putting in the oven for 45 mins or until the sausages are cooked through and browned. If you like crispy textures then pop the dish under the grill for a few mins before serving.
    5. Serve with vegetables of your choice.

     

  • 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: 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: 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: 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.