THEGAYUK

Tag: Folic Acid

  • RECIPE | Italian Chicken Liver Pate

    Pate is renowned for being ridiculously fatty, but I try and keep that to an absolute minimum by using only 1 tbsp of butter. In fact, I used a dairy-free alternative the other day when making this and it was perfectly fine. Although the cholesterol content of chicken livers is high it does provide us with a good intake of vitamin A, B-12 and folic acid.

    CREDIT: Jordan Lohan

    The Italian spin on this French classic comes from anchovy, capers, sage and parmesan- and it really is tasty! Don’t be put off by the anchovies- I’m not a lover of them on there own but in dishes like this it really takes the flavour up a notch!

    Ingredients.
    250g chicken livers, defrosted if frozen
    1 tbsp unsalted butter
    1 shallot, finely sliced
    1 clove garlic
    2 anchovy fillets
    ½ tbsp capers, chopped finely
    3 sage leaves
    80ml white wine
    small grating of lemon zest
    30g parmesan, grated

    Method.
    1. Prepare your livers by getting rid of any fat, or greenish parts.

    1. Melt the butter and a glug of olive oil in a large frying pan, and begin to cook the shallot, garlic, sage, capers, and anchovy fillets until they are golden.

    2. Add in the chicken livers and continue to fry until well browned.

    3. Add in half of the white wine, whilst stirring the pan until the wine has been almost absorbed.

    4. Add in the final half of wine and repeat stirring.

    5. Take the pan off the heat and transfer to a small food processor. I like mine completely smooth, so blitz until my desired consistency is reached.

    6. Finally add in a small grating of lemon zest, along with the parmesan. Give a final pulse and stir with a spoon to ensure zest and parmesan are incorporated within the pate.

    7. You can now serve warm spread on crositini, or alternatively spoon into ramekins and cover in the fridge until you’re ready.

  • RECIPE | Italian Chestnut Soup

    Serves 2 (as a main meal, or 4 as a starter) | Prep 5 mins | Cook 25 mins

    Wean yourself into accepting that Christmas is coming and get into the winter warming mood with this hunky hearty, earthy soup. Based on a traditional peasant meal from Italy but “jujd” up with some classic Christmas flavour; chestnuts, sage and rosemary.

     

    For those carnivores out there refusing to eat a meal without meat, you could add some chopped smoked bacon at the same time as the shallots. You can make this a day in advance up to point 6 in the recipe, and then re-heat and continue as required

     

    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 )

     

    CHESTNUTS – These relatively low in calorie nuts have an unusual nutritional content. 100g of chestnuts will provide 72% of your vitamin C DRI. Like chickpeas, they are also rich in folates (15% DRI per 100g). Also a great source of potassium, which helps counteract sodium and lowers blood pressure / heart rate. 100G will also give you 100% vitamin B1 (thiamine) DRI, which maintains muscle tone in the digestive tract and aids secretion of hydrochloric acid, a process essential for complete digestion of food particles. (SOURCE: http://www.nutrition-and-you.com/chestnuts.html )

    Ingredient.

    1 ½ cans chickpeas (I use one full can and one of the half cans you can get), drained

    200g cooked chestnuts

    100ml white wine

    4 sage leaves

    3 tbsp extra virgin olive oil

    2 shallots, finely sliced

    2 garlic cloves, smashed

    1-2 rosemary sprig (dependant on how much you like rosemary!)

    Parmesan / Pecorino Romano cheese- a good, heavy grating of

     

    Method.

    1. Heat the oil in a deep sauce-pan, and over a medium to low heat let the smashed garlic, whole rosemary sprig and sage leaves sizzle slightly in the pan for a few minutes.
    2. Add the shallots and continue to cook for another few minutes until translucent.
    3. Add the wine and let it bubble out for a minute.
    4. Add the chickpeas and top the pan up with hot water so the chickpeas are just about covered.
    5. Bring to the boil and then transfer half of the soup into a blender, food processor, or use a hand blender in a jug. Blitz until smooth and return to the pan.
    6. Mix together to combine and now add your chestnuts. Keep the heat simmering the soup for the next 10-15 minutes.
    7. Remove rosemary sprig. Grate in your parmesan or pecorino romano cheese. You’ll want quite a bit but reserve some for sprinkling on top once in bowls. Serve.

     

  • RECIPE: Beetroot Chocolate Cake

    Beetroot Chocolate Cake

    Healthier Cake / Gluten-free / Anti-Oxidant Rich

    I’m writing the intro for this as my cake sits cooking in the oven. Cakes or anything with precise measures tend to stress me out as I basically can’t be slap dash and have to be accurate. However the preparation from start to oven seems to have passed me by unnoticed. It’s an extremely easy recipe to follow. I’ve cut out wheat so this recipe is gluten-free (as long as the baking powder you buy is also gluten-free). Ground almonds act as the binding agent to bring together this beautifully rich, moist cake.

    If you are looking for a healthy alternative to your average cake, then with 300g beetroot packed into this flourless, no “added” sugar, gluten-free cake- I think we have a winner.

    This cake has many anti-oxidant properties gained from the ingredients within it. Beetroot, almonds, dark chocolate, and honey all have healthy heart benefits to them as well, so why not make this healthy cake for someone you love.

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

    ALMONDS – Naturally low in saturated fats, and high in vitamin E, almonds make a great anti-oxidant. Clinical studies actually conducted that a handful of almonds a day alongside a healthy diet, helps to lower cholesterol and promote a healthy heart. (SOURCE: http://www.theguardian.com/california-almonds/introduction )

    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. A sensible size slice of this cake along with a healthy diet could be helping you get all your essential minerals. 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/ )

    HONEY – Honey contains flavanoids / anti- oxidants which help reduce the risk of certain cancers, and heart disease. Honey actually helps the body regulate its blood sugar levels too. (SOURCE; http://www.care2.com/greenliving/10-health-benefits-of-honey.html?page=2 )

     

    Ingredient

    300g cooked beetroot in natural juices, pureed

    4 large free-range eggs

    4 tbsp honey

    4 tbsp olive oil

    1 tbsp cocoa powder, and a little extra for dusting

    1 tsp vanilla extract

    1 tsp gluten-free baking powder

    125g ground almonds

    125g dark chocolate (I used 85% cocoa)

     

    Instructions

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

    1. Grease and line a round loose-bottomed cake tin, I used a 22cm.
    2. In a large bowl, combine the beetroot with the eggs, vanilla extract, honey, cocoa and baking powder. I do this by hand so I can justify a larger piece of cake at the end of it! You can of course use an electric whisker if you want.
    3. Once combined, fold in the ground almonds.
    4. Using a heatproof bowl, place on top of a small saucepan that has a little boiling water in it, and place the chocolate in the bowl. Make sure the bowl isn’t actually touching the boiling water beneath it.
    5. Once all the chocolate is melted you can stir in the olive oil.
    6. Add the chocolate now to the cake mix and stir slowly to combine.
    7. Tip the cake mix out into your cake tin, levelling out with a spatula, and bake in the oven for 35-45 minutes. You will know the cake is ready when inserting a skewer into it’s centre and it comes out clean. Cake mix clinging to your skewer means it is not ready!
    8. Leave the cake to cool in its tin and then transfer to a wire rack.
    9. Dust with cocoa powder by tapping it through a sieve and serve. This cake does go rather well with a dollop of organic coconut Greek yoghurt, a healthier option than cream.

     

     

  • 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: 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: Juicy Greens Anti-Oxidant Skin Tonic

    Greens (Cooling Anti-Oxidant Skin Tonic)

    Makes around 500ml

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

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

     

    Ingredient

    2 handfuls spinach

    1 head romaine lettuce

    1 lime

    ½ cucumber

    30g mint

    30g parsley

    150ml coconut water

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

     

  • RECIPE: Beetrorzotto

    Beetrorzotto

    Serves 2-3 people

    Prep 10 mins

    Cook 30 mins

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

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

     

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

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

    Ingredients

    1 tbsp carotino oil

    2 garlic clove (chopped finely)

    1 red onion (chopped)

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

    100g feta cheese (made into little squares)

    200g orzo (small, rice shaped pasta)

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

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

    Instructions

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

     

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

     

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

     

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

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

     

     

     

  • RECIPE | 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 | Rustic Smoked Bacon, Goats Cheese, & Beetroot Tart

    Serves 4 (as a starter) | Prep 1 hour (you can reduce by buying pre-cooked beetroot in natural juices) | Cook 30 mins

    Starter / Vegetarian (without bacon)

    By calling this rustic, it means I’m able to be slap dash with the presentation of the pastry and not be sorry ’bout it. Scarred by how pedantic the process can be to create the flakiest puff in my chef’s course, I now opt for a ready made, ready rolled pastry. The smoked bacon in this tart makes it something different from the normal goats cheese & beetroot combo. For vegetarians that are fond of this combination, just omit the bacon, it’s a lovely dish either way.

    This would go nicely with Griddled Romaine Lettuce Hearts

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

    Ingredients.

    1 sheet ready made / rolled puff pastry

    2-3 small beetroot

    1 egg

    100ml cream

    150g soft goats cheese

    nutmeg, a small grating

    1 tsp thyme leaves, finely chopped

    80g smoked bacon lardons (optional)

     

    Method.

    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.
    2. Dry fry the bacon pieces until crisp and set aside on kitchen towel to soak up any excess oils.
    3. Make the filling by whisking together the egg, goats cheese, nutmeg and thyme leaves.
    4. Slowly incorporate the cream a little at a time whilst whisking.
    5. With your ready rolled pastry sheet, keeping the pastry on the grease proof paper, transfer to a large baking sheet.
    6. Begin to roll up the edges so that you are creating a tall enough wall to accommodate your filling. Seal down edges with a little water.
    7. Pour the filling into the pastry case. Slice the beetroot thinly and lay on top of the filling. Be careful not to make the filling flow over the pastry wall. Scatter the bacon lardons on top.
    8. Bake in the oven for anything up to 30 minutes (depends on your oven) . Your filling should be set, and the edges of the pastry golden.
    9. Remove and leave to stand for a few minutes before slicing and serving.