THEGAYUK

Tag: Mains

Here you can find an extensive list of recipes for main courses. Whether you’re looking for inspiration or want a quick cheap eat – you’re sure to find something delicious to feast on.

  • RECIPE | Summer Pilaf

    Summer Pilaf

    CREDIT: Jordan Lohan

    Serves 2-3 people |  Prep 15 mins | Cook 30 mins

    After recently spending time in Kerala, I have returned curry mad! This mildly spicy pilaf gets its vivid colour from the super anti-inflammatory and uber healing spice, turmeric. Channel all the beautiful colours of India by serving alongside bowls of freshly prepared tidbits like; grated carrot, diced onion and tomatoes, chopped cucumber, and lemon wedges. Not only a pretty addition but those tidbits really crank up the medicinal properties of this dish. Add a dollop of natural yoghurt for some tummy loving probiotics that support digestion.

    Ingredients.

    100g white basmati, soaked for at least 30 minutes
    2 free-range chicken breasts (350-300g), cut into chunks
    1 tbsp coconut oil
    1 tbsp butter (just use another tbsp coconut oil if you avoid dairy)
    2 small onions, thinly sliced
    1 fennel bulb, thinly sliced
    1 tsp turmeric
    1/2 tsp cinnamon
    1 tbsp mild curry powder
    10g fresh ginger, grated
    3 garlic cloves, thinly sliced
    1/2 organic chicken stock cube, added to 200ml hot water

    1 red chilli, in thin strips
    1 spring onion, sliced diagonally

    Method.

    1. In a hob safe casserole dish or saute pan that has a lid, heat the coconut oil and butter and on a low heat, gently fry your onions and fennel for 8 mins to soften.
    2. Add your garlic, ginger, and spices and cook out for a minute, stirring regularly.
    3. Raise the heat to high and add your chicken to brown lightly for 4 minutes.
    4. Drain the rice that has been soaking and add rice to the pan, stir regularly and continue to fry for one minute.
    5. Add stock and once it reaches a simmer, place the lid on top and allow to simmer gently for the next 8-10 minutes. If you are having fresh vegetable tidbits, use this time to prepare them now.
    6. Lift the lid and stir everything around, if its looking a little dry then add a splash of water, if its looking overly saucy then give it a couple more minutes. Check the rice is cooked and the chicken is tender and remove from the heat. You could stir in another tablespoon of butter at this point.
    7. Season strongly with freshly cracked black pepper, scatter the spring onion and red chilli, and serve.

     

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  • RECIPE | Dukkah Goats Cheese Salad with Raspberry Basil Vinaigrette

    Dukkah Goats Cheese Salad with Raspberry Basil Vinaigrette

    Serves 6-8 people

     

    ingredients.

    Goats cheese:

    4 teaspoons Dukkah spice (available at most supermarkets)

    35g plain flour

    35g panko breadcrumbs (or regular breadcrumbs would work)

    1 egg, beaten

    4 x 100g goats cheese rounds

     

    Salad:

    70-100g rocket

    10 radishes, sliced

    10 sundried tomatoes, sliced (Check out our recipe for Slow Beau Tomatoes on TGUK website)

    2 handfuls of Good 4 U Lentil & Bean Shoots (available at most supermarkets)

    2 handfuls spinach

    a handful basil leaves

    50g hazelnuts

     

    Raspberry & Basil Vinaigrette;

    180ml extra virgin olive oil

    65g fresh raspberries

    60ml red wine vinegar

    1 tsp dried basil

    2-3 fresh basil leaves

    2 tbsp honey

     

     

     Method.

    1. Set up three plates like a little factory line for each the; flour, egg and panko.
    2. Coat each goats cheese firstly in the flour, then dip in the egg, and finally coating in the panko. Sprinkle a teaspoon of dukka onto the top of each goats cheese piece and press down lightly with the back of a spoon. Set these aside in the fridge on a foil lined baking sheet, for at least half an hour, or you could even do this the night before.
    3. Blitz all the vinaigrette ingredients in a food processor and set aside in the fridge.
    4. Pre-heat your oven to 200c / 180c (fan) / Gas Mark 6
    5. Arrange your salad ingredients either on individual plates or serving platter.
    6. Place the goats cheese into the oven for 15-20 minutes, but do keep your eye on them to avoid the Dukkah spice from catching on the heat.
    7. Remove from the oven, and place on top of your salad and serve with the dressing on the side. Slice the goats cheese rounds in half for serving.

     

    MORE: Salad recipes

  • RECIPE | Brussels Brunch

    Prep 5 mins | Cook 30 mins | Serves 2

    It’s a little bit bubble and squeaky. It’s a little bit hashy. It’s even a little bit hair of the dog. But it’s definitely got the cure factor. Whether your shrouded in a hangover darkness you can’t seem to shake or if you just want a bloody good brunch with the boys- this is yours.

     

    The sprouts supply a fantastic amount of vitamin K to help your achy bones, and vitamin C / copper to give your immune system a kick in the right direction. On top of that, one medium potato on average will contain 20% of your recommended intake of vitamin C & copper, along with 31% B6, which helps the liver detox. Chorizo’s B-12 and thiamine will also pick up our energy levels for the day ahead.

     

    BRUSSEL SPROUTS – Around 155g of sprouts will supply you with the following of your recommended daily intake; 243% vitamin K (great for bones), 128% vitamin C, 23% folate, 16% vitamin B6, 16% fibre, 14% copper (good for immune system). To name a few. Glucosinolates are a plenty in sprouts, and it’s this that activates detoxification of carcinogens in the body. (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=10 ).

     

    BEER – Beer has small amounts of protein, fibre and B-vitamins. But what is going to work alongside the sprouts and the Vitamin K, is the silicon within the beer. Silicon is a compound to help maintain strong bones. Phosphorus and Magnesium are also in beer which are renowned for their healthy bone and teeth properties. (SOURCE: http://blog.cookingchanneltv.com/2013/09/23/health-benefits-of-beer/ )

     

    CHORIZO – One serving of chorizo contains 0.6mg of vitamin B1 (thiamine), which helps us convert our food into energy. Another great energy boosting benefit of chorizo is it’s 2mg per serving of vitamin B-12. The daily recommended intake only being 2.4mg. Chorizo is not only delicious but will certainly help us get the getup and go feeling much needed if you’re choosing to cook this on a hangover. (SOURCE: http://www.livestrong.com/article/466148-what-are-the-benefits-of-chorizo/ )

     

    Ingredients.

    ½ link chorizo, skin removed and sliced into rounds or wedges

    150ml beer

    240g trimmed sprouts (packet of), bottoms removed & halved

    2 potatoes, peeled and cubed

    2 garlic cloves, finely chopped

    2 shallots, finely chopped

    2 sage leaves (optional), finely shredded

    2 eggs

     

    Method.

    1. Get 2 pans of boiling water on the go and par-boil the potatoes for 10 minutes. Drain & set aside.
    2. In the other pan blanch the sprouts for 3 minutes, then drain and refresh by running under a cold tap. Set aside.
    3. Meanwhile, heat a tablespoon of oil in a large, deep frying pan over a medium to high heat. Cook the chorizo chunks for 5 minutes.
    4. Add the shallots and cook with the chorizo for a couple of minutes.
    5. Add the garlic and the sprouts and cook for 7-8 minutes. Stirring only occasionally. You want to get some crispy, charred bits on the sprouts. Don’t worry if it’s looking very dry as we will add beer in a bit. If the ingredients are starting to burn too quickly then reduce your heat.
    6. Add the potatoes to the pan with a bit of black pepper. Stir to combine and cook for a couple more minutes.
    7. Add the beer (and sage, if using) and let it bubble out undisturbed for a minute, then stir and have a go at any parts stuck to the bottom of the pan.
    8. You want all the beer to be absorbed before serving, and then let it continue to cook to get a bit of crisp on the potatoes. You can either fry an egg however you’re used to cooking eggs or you can follow my method which guarantees no broken yolks!

     

    Eggs Tip!

    Pre-heat your grill to high. Heat a dash of oil in a frying pan over a high heat, crack your eggs is so you cook the underneath of the egg, then shove the pan under the grill to cook the eggs on top. Once the egg looks pearly and cooked remove from the grill and use a spatula to pop on top of your chorizo hash on plates. A few drops of hot sauce if you like it spicy and you’re ready to gorge.

  • RECIPE | Firework Chickpea Salad

    Serves 2 (or 4 as a starter) Prep 10 mins Cook 30 mins

    This far from boring warm chickpea salad has a beautiful array of colours and flavours, hence the name firework. It goes amazingly well with grilled meats. I usually would have minted lamb meatballs, pita bread, and houmous to create a Middle-Eastern theme for the table. You could add some feta after all the cooking has been done. Or a handful of raisins. The recipe could easily be doubled and is bound to get attention at the table. Leftovers are fab the next day for lunch whether you add feta, a few olives and cucumber and make it into something Greek-Chic, or slapped between two pieces of bread with some ham. To get the most out of your shopping why don’t you use the other half of the fennel and cabbage in my Fennel & Red Cabbage Slaw.

    FENNEL – Fennel contains a healthy amount of flavonoids that give it strong antioxidant 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 carcinogenic toxins, fennel could be useful in the 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 )

    RED CABBAGE – The deep purple colour of red cabbage denotes high amounts of antioxidant properties. Red cabbage is more than 90% water so could also be a useful aid in weight management if you are watching calories. When cooked, 150g of cabbage will provide the following of your daily recommended intake; 79% vitamin K , 68% vitamin C, 20% B6, 16% manganese, and 15% fibre- to name a few. (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19 ). Cabbage has also had extensive research into it’s prevention and in some cases treatment of cancer. This is due to it’s ; antioxidant, anti-inflammatory, and glucosinolate properties. (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=19 )

    FRESH MINT – One of mint’s best attributes is it’s anti-oxidant properties. Fresh mint also may help healthy digestion due to it being an anti-inflammatory. Mint also stimulates digestive enzymes which absorb nutrients from food, consuming fat and converting it into usable energy, which may help with weight management. (SOURCE; https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-mint.html )

    Ingredients.

    Olive oil

    1 carton chickpeas (230g drained weight)

    1 lemon, juice and zest of

    1 small red onion, thinly sliced

    ½ fennel bulb, thinly sliced

    1 small carrot,  grated

    ¼ head red cabbage, finely shredded

    20g mint, finely shredded

    2 cloves garlic,crushed 1

    tsp dried marjoram

    1 tsp dried oregano

    1 tsp dried thyme

    More lemon zest & lime zest for decoration (optional)

     

    Method.

    Preheat your oven to 140c / 120c (fan) / Gas Mark 1

    1. In a bowl mix the drained chickpeas with the marjoram, oregano, thyme, lemon juice / zest, and two teaspoons of olive oil. Place in a shallow baking tray, give a good shaking of salt and a bit of pepper, and bake for 10 – 20 minutes. *The outer shells should turn crispy and leave a soft centre due to the low cooking temperature. Set aside once done.

    2. Meanwhile, pop a glug of oil in a small frying pan and shallow fry the red onion slices until they have turned a deep red colour and look crispy. Remove from the heat and drain using kitchen towel. You will use the crispy onions to decorate the
    top of the salad.
    3. If the rest of the ingredients will fit in the frying pan you used for the onions then use it again (saves washing up!) when you heat about a tablespoon of olive oil on a high heat and add in; red cabbage, carrot, fennel, and garlic. Cook stirring regularly
    for 5 minutes.
    4. Take the heat off, and stir in the chickpeas and mint (I usually leave some behind to scatter on top for presentation).
    5. Move the salad to your desired plate / platter / bowl – top with remaining
    chickpeas, any remaining mint, crispy red onions, and more lemon / lime zest. Taste

  • 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: Tuna Gruyère Tomatoes

    Tuna Gruyère Tomatoes

    Serves 2 | Prep 5 mins |  Cook 20 mins

    A simple but triumphant mid-week meal. Tuna, melted Gruyère and rosemary fuse together cased in beef tomatoes for a light, tasty dish. The red onion in the filling also gives you a nice crunchy texture against the tuna, cheese, and supple tomato.

    Serving Suggestion:

    If you take my serving suggestion of having black rice with carrots, green beans, and red cabbage alongside- you are about to chow down on some serious anti-oxidant action. A tablespoon of black rice has more antioxidants in it than that of blueberries. Carrots rich in Vitamin A is great for our skin and helping the liver flush out toxins.

    CARROTS

    also have studies showing reduced risk in lung, breast, and colon cancer when consumed regularly. We will also get antioxidants from green beans, rich in vitamin C, and beta-carotene, and the antioxidant mineral, manganese. 150g of cooked red cabbage will give you 79% vitamin K & 68% vitamin C of your daily requirements.

    TOMATOES

    Tomatoes 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. They also have a good supply of copper (good for immune system), and potassium (protects heart, blood pressure, and brain).

    RED ONION

    Any dark fruit or vegetable is going to be anti-oxidant rich, but with the red onion, it also contains a bioflavanoid called Quercetin. Quercetin has been found to contain anti : fungal / bacterial / inflammatory, and cancer fighting properties. One study suggests that half an onion a day could reduce the risk of stomach cancer by 50%. (SOURCE: http://www.healwithfood.org/health-benefits/eating-red-onions.php)

    Ingredients.

    4 Beef tomatoes, tops removed and insides scooped out and discarded

    1 Tin tuna in spring water

    1 red onion, finely chopped

    1 large sprig rosemary, finely chopped

    60g Gruyère, grated

    20g light mayo

    Pinch of pepper

    Method.

    Heat your grill to a medium heat

    1. Combine all the ingredients (except the tomatoes), in a bowl and mix well.

    1.  Stuff the de-seeded tomatoes with even amounts of filling.

    2.  Wrap each tomato loosely in an individual piece of foil. You want the top to still be exposed for when you put it under the grill.

  • RECIPE | Beef Stifado

    Beef Stifado

    Serves 3 (or 2 without a carb) | Prep Minimum 3 ½ hours marinading, or overnight | Cook 2 ½ hours |

    If you are looking for a seriously tasty portion of comfort in a bowl, then this beef stifado is definitely for you! Through slow cooking it develops a rich, red wine, almost smokey flavoured sauce. It’s ingredients are essentially very basic, so I like to have garlicky mashed sweet potatoes with a green vegetable next to this hunky beefy dish, to help me get closer to my 7-a-day. This deserves good ingredients, so try going for organic produce if you don’t already. Try and marinade the beef as long as possible, over night if you can.

    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

    TOMATOES

    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.

    For the marinade:

    125ml red wine

    2 garlic cloves, crushed

    2 cloves

    2 sprigs fresh rosemary

    2 bay leaves, fresh or dried

    1 cinnamon stick, broken in two

    1 tsp oregano

    400g organic beef, diced

    400g can organic chopped tomatoes

    250g organic shallots, peeled

    2 tbsp organic tomato puree

    1 beef stock cube (low-salt)

    Method.

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

    1. In a deep bowl mix together all the marinade ingredients along with the beef, cover and chill in the fridge for at least 3 ½ hours.
    2. Reserving the marinade liquid, drain the beef. At this point I pick out the cinnamon stick pieces, rosemary etc. and keep them with the reserved marinade liquid.
    3. Heat 1 tbsp olive oil in a large frying pan and brown the beef. Once browned, place in an oven proof casserole dish that has a lid.
    4. Fry your whole peeled shallots in the same pan as you did the beef, until they turn golden on the outside. Remove and place with the beef in the casserole dish.
    5. Increase the heat on the frying pan and add your marinade liquid, chopped tomatoes, tomato puree, stock cube, and 100ml of water.
    6. Let the sauce reach boiling point and then take off the heat, transferring to the casserole dish. Mix all together, cover and cook in the oven for 2 ½ hours. I normally take a look and stir every hour whilst it’s cooking.
    7. Serve with a healthy carb and vegetables of your choice.

  • 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 | Lemony Spaghetti

    This may be one of the most simplest recipes I do, in that it’s ingredients and effort are both minimal.

    It is perfect for mid-week, no energy, no brainpower cooking. However this simplistic dish at the table is very well received, as it bursts with freshness from the lemon and parsley, with a touch of garlic. With ingredients and method being so easy, once you’ve cooked this once you should be able to recall it from memory for the next time.

    I avoid wheat and use a “free-from” spaghetti, but you, of course, can substitute for normal spaghetti.

    CHICKEN

    • About 115g of free-range chicken will provide the following of your recommended daily intake;
    • 97% vitamin B3 (significant protection from heart disease, lowers levels of bad cholesterol, elevates “good” cholesterol HDL).
    • 70% protein.
    • 56% selenium (selenium deficiency, which some people who are HIV positive may have, has implications on immune function, depression, cardiovascular disease, cancer, hypothyroidism, infertility in males).
    • 40% vitamin B6 (can prevent anaemia, and also used to treat heart disease, high cholesterol, cramps, skin conditions, and boosting the immune system).
    • 36% phosphorous.
    • 22% choline (liver protector).
    • 21% vitamin B5 (great for acne and reducing oil production in the skin)
    • 16% vitamin B12.

    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 digestive activity .

    LEMONS

    Ingredients

    3 tbsp freshly squeezed lemon juice

    3 spring onions, sliced on the diagonal

    1 garlic clove, sliced

    1 pack fresh flat leaf parsley (finely chopped)

    1 tbsp butter (optional)

    250g mini chicken fillets, sliced into bite-size pieces

    75-100g spaghetti, per person

    Method

    1. Get a large saucepan of boiling water on the go.
    2. In a wok heat a tablespoon of oil and a tablespoon of butter (if using), and fry the spring onions for 5 minutes, adding the garlic for the last minute.
    3. Add your spaghetti to the pan with boiling water.
    4. Add in the chicken along with lemon juice to your wok and cook out for 8-10 minutes until the chicken is cooked.
    5. Drain your spaghetti and add to the wok, along with all of the parsley. Mix well to combine, add a drizzle of extra virgin olive oil, and a scattering of black pepper.
    6. Remove from the frying pan with tongs into bowls and serve. For extra nutritional value serve with a simple side salad of romaine lettuce and vine tomatoes.

  • RECIPE | Baked Sweet Potato Burgers

    Makes 4 burgers |  Prep 10 mins  Cook 1 hour

    Smoky sweet potato burgers that are packed with antioxidant power. It may seem like a while to cook, but these delicate patties will pay you back in health benefits, as opposed to a normal beef burger. I make a simple garlic mayo for these using 1 garlic clove finely chopped, 3 tbsp light mayo and a handful of chopped parsley. These are also beautiful with my Fennel & Red Cabbage Slaw.

    You could follow the recipe up to step 5 and then keep the patties in the fridge to be cooked the next day.

    SWEET POTATO – One medium (200g) of sweet potato will provide the following DRI; 213% vitamin A, 52% vitamin C, 49% manganese (bone production & skin integrity), 35% copper (immune system), 35% B5 (good for acne / oily skin), 33% B6 (the “good mood” vitamin, brain function), 28% biotin (good for hair loss, nails, healthy skin, supports metabolism and could aid weight loss, lowers cholesterol, regulate blood sugar), 27% potassium (counteracts sodium, lowers blood pressure, healthy digestion), 26% fibre, 18% B3, 17% B1, 16% B2, 15% phosphorous. (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64 )

     

    RED ONION – The red onion contains a bioflavanoid called Quercetin. Quercetin has been found to contain anti : fungal / bacterial / inflammatory, and cancer fighting properties. One study suggests that half an onion a day could reduce the risk of stomach cancer by 50%. (SOURCE: http://www.healwithfood.org/health-benefits/eating-red-onions.php )

     

    Ingredients.

    1 red onion, chopped

    ½ large sweet potato, peeled and in small cubes

    1 garlic

    ¼ tsp cumin

    ½ tsp herbes de Provence or Italian herbs

    1 tsp smoked paprika

    3 tbsp sweetcorn (frozen is fine)

    4 tbsp kidney beans, cooked

    6 tbsp breadcrumbs (I used a gluten-free seeded brown bread)

     

    Method.

    Preheat your oven to 230 c / 210c (fan) / Gas Mark 8

     

    1. In a large saucepan heat two tablespoons of olive oil and fry the onion, garlic and sweet potato over a low heat for 15-20 mins or until soft.
    2. Transfer the onion, garlic and sweet potato into a large bowl where you will now mash together along with all the spices. Set aside to cool for 10 minutes.
    3. Stir in the sweetcorn, kidney beans, and breadcrumbs and mix well to combine.
    4. Wet your hands for the next bit. Mould the burger mix into 4 equally shaped patties.
    5. Put a sheet of greaseproof paper on a baking sheet, and then put your patties on top.
    6. Put in the oven for 15 minutes.
    7. Remove from the oven and carefully flip with a spatula. Put back in the oven for a further 15-20 minutes.
    8. Serve on buns with salad, tomato, onion rings, or however you wish to dress it.

     

     

  • RECIPE | Pork Carnitas

    Serves 3 (or two cavemen) | Cook 3 ½ hours | Prep minimum marinade time of 1 hour, overnight would be great

    Slow Cook

    Deliciously sticky, sweet pulled pork can really be a show stopper at the table. Its slow cooking creates such a depth of flavour enhanced with the marinade spices that this meat does not require any effort to “dress up”. Serve alongside simple accompaniments, shredded lettuce, different coloured sliced tomatoes, grated local cheese, flour tortillas etc. Keep it simple, let the meat do the talking. The key is in the length of time you marinate your meat for.

     

    Ingredients.

    Marinade:

    650g pork belly, cubed into small pieces

    300ml apple juice

    1 tbsp garlic powder

    1 tbsp oregano

    1 tsp cumin

    2 bay leaves

    300ml ham stock (you could use pork or chicken)

     

    Method.

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

     

    1. Combine all the ingredients for the marinade, except the ham stock, in a large bowl with the pork pieces and leave to marinade as long as possible, up to 1 day.
    2. Transfer the pork and marinade, and add the ham stock, into either a large oven-proof casserole dish with a lid, or a deep baking tray with foil wrapped over the top.
    3. Cook the pork in the oven, covered, for the next two hours.
    4. After two hours, remove the foil / lid and continue to cook for another hour.
    5. Remove from the oven and spoon out the pork pieces with some of their oil into a large frying pan over a medium heat.
    6. Remaining marinade juices can now be put into a small saucepan and simmered to reduce down to a sticky sauce to tip over the pork for serving.
    7. Cook the pork in the frying pan for about 30 minutes, stirring regularly.
    8. Transfer the pork to a dish where you can begin to shred the meat using two forks.
    9. Tip over the reduced sauce and serve alongside tortillas, pita breads, fresh salad, cooked onions etc.