THEGAYUK

Tag: Minimal Ingredients Recipe

  • RECIPE | Homemade Honeycomb

    My first taste of home-made honeycomb came from my step-mum and it was so good and even better when she told me how simple it was to make yourself from scratch. The only bit of equipment you need is a sugar thermometer, I got mine off eBay for about three quid! Equipment and ingredients cost nothing with this golden bubbly crunchy dessert.

    CREDIT: Jordan Lohan

    Dip some in melted dark chocolate for variety, and pair with a freshly prepared fruit salad.

    Ingredients.
    250g caster sugar
    170g maple syrup
    1 tablespoon baking soda
    freshly ground sea salt (optional)

    Method.
    1. Grease and line a small shallow baking tray and line with greaseproof paper.
    2. In a large non-stick saucepan, mix together the sugar, maple syrup and 60ml of water.
    3. Over a medium heat stir, until the sugar has dissolved and then leave the pan be so it can reach a boil (this is when you want your sugar thermometer to check once it has reached nearly 300 degrees), this could take up to 7 minutes.
    4. Take the pan off the heat, and quickly add in the baking soda whisking enough to combine the two then pour the mix immediately into the prepared baking tin.
    5. No need to smooth over the top, you will destroy the air bubbles!
    6. If using sea salt, sprinkle so now on top.
    7. Leave the baking tin somewhere cool to set. When ready break into pieces and serve. Keep leftovers in an air-tight container.

  • RECIPE | Coffee Jelly with Cream

    RECIPE | Coffee Jelly with Cream

    CREDIT: Pixabay

    Serves 8
    Prep 5 mins (3 hours minimum chilling)
    No Cook

    Coffee lovers and addicts will adore this meeting of dessert and post-dinner coffee. In an unusual twist on a kids party pudding normally served with ice cream comes a surprisingly good and sophisticated version that is perfectly paired with cream. This dessert is not overly sweet and has a distinctively clear taste of coffee. The recipe is easily halved if you would like to make less. Serve in tumblers for pretty presentation.

    COFFEE – 1 cup of coffee provides the following of your daily recommended intake; 11% B2, 6% B5, 3% of manganese and potassium, 2% of magnesium & B3. Although these are small amounts, most coffee drinkers are likely to have more than 1 cup a day.

    Coffee is also a great source of anti-oxidants. Other health concerns coffee is believed to help with are; protection from Alzheimer’s disease, dementia, lowering risk of Parkinson’s, protecting the liver, reduce the risk of depression, lowering risk of stroke, and certain cancers.
    SOURCE: ( http://authoritynutrition.com/top-13-evidence-based-health-benefits-of-coffee/ )

    Ingredients.

    8 tsp high-quality instant coffee
    2 sachets gelatine (12g each) – or use 8 gelatine leaves
    30g caster sugar
    1000ml cold water
    230ml hot water

    Double cream, to serve.

    Method.

    1. Pour the 230ml hot water into a bowl and sprinkle the gelatine onto the hot water. (it is important that gelatine is added to the water and not the other way around).

    2. Stir quickly until mixed thoroughly.

    3. In a large bowl combine the instant coffee with some of the cold water from the 1000ml you have measured out. Whisk until the coffee has dissolved entirely.

    4. Pour in the remaining cold water whilst stirring.

    5. Add the water with the gelatine mix in it to the coffee and stir thoroughly.

    *You could at this point add a shot of whisky for another flavour, if you like.

    6. Pour into a mould, casserole dish or whatever will accommodate the jelly mix in your fridge. You want to be able to transfer the jelly once set into tumblers so when you pour cream over the top there are various nooks and crannies for the cream to flow down and look pretty on.

    7. Chill for at least 3 hours in the fridge.

    8. Serve in tumblers with cream poured over the top.

  • RECIPE | Artichoke And Pistachio Pesto

    Serves 4 | Prep 5 mins | No Cook

    Quick & Easy / Minimal Ingredients / Vegan / Anti-Oxidant Rich / Digestion Helper

    Creamy, garlicky, and nutty, bound together with olive oil and lemon, this pesto makes a lovely change from the usual basil pine nut combo. This pesto also doesn’t have any cheese in it so is suitable for Vegans. You can whip this up in 5 minutes, you could have it “raw” and spread on toast, or use as a stir through sauce for pasta. I use it to stuff cod fillet’s in the Posh Cod & Chips recipe.

    ARTICHOKES- A long standing digestive aid, first discovered by the Egyptians, used to also combat acid reflux, stomach discomfort, bloating, and mild diarrhoea. (SOURCE: http://www.livestrong.com/article/471274-what-are-the-health-benefits-of-artichoke-hearts/ ). Artichokes are also a good source of anti-oxidants; silymarin, caffeic acid, and ferulic acid.

    PISTACHIOS – Rich in mono-unsaturated fats like oleic acid make the pistachio nut another good source of anti-oxidants. Pistachio nuts also contain carotenes, vitamin E, and 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 can aid healthy digestion.

     

    Ingredients.

    1 400g can artichoke hearts, drained

    30g shelled pistachio nuts

    2 tbsp olive oil

    1 tbsp lemon juice

    1 garlic clove

    Small bunch fresh parsley leaves

     

    Method.

    1. Place all the ingredients in a small food processor and pulse until you have a paste.
    2. Serve or keep in the fridge for up to 2 days.

  • 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 | 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 | Lemon And Garlic Roasted Halloumi

    Serves 2 | Prep 5 mins | Cook 30 mins

    The flavours of this summon fond memories of visiting family in Cyprus when I was younger. The marriage of flavours is perfection. Sweet, salty, lemony, garlicky, and herby. For my palette it ticks every box for a simple starter. This could easily become a main by having quinoa or couscous along side it. As a starter, just a plain green salad with cucumber slices, and spring onion goes perfectly. You could even add some pistachios to the salad for extra texture.

    HALLOUMI- A reduced fat or lighter halloumi will provide you with more protein within the cheese. Around 30g of the cheese provides you with 20% of your recommended intake of calcium. Usually made from goat’s or sheep’s milk, all milk contains tryptophans. Tryptophan is an essential amino acid that cannot be manufactured within our body. Tryptophan is what we are able to produce serotonin out of, which encourages positive mood and better sleep.

    Ingredients.

    2 tsp herbes de Provence

    2 tbsp olive oil

    1 block light Halloumi, Sliced into 4

    1 tbsp honey

    1 garlic clove, finely chopped

    1 lemon

    Method.

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

     

    1. Use a quarter of the lemon to slice into 4 rounds that will sit on top of the halloumi pieces.
    2. Squeeze the remainder of the lemon into a bowl and mix with the garlic, honey, olive oil and herbs.
    3. Sit the halloumi pieces in the bowl and toss gently in the marinade.
    4. Place the halloumi pieces in a baking dish, top with a lemon round each and drizzle over any marinade from the bowl.
    5. Roast in the oven for 15 minutes and turn each halloumi piece over.
    6. Roast for a further 10-15 minutes until the edges of the cheese start to turn golden.
    7. Remove from the oven and using a spatula to remove the halloumi, flip over onto plates so they are served lemon side up.

  • 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: 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: 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: Sweetheart Coleslaw

    Sweetheart Coleslaw

    Cabbage – Surprisingly, cabbage is richer in vitamin C than oranges. This roughage food helps to reduce the amount of free radicals in the body, and is great for preventing premature aging. Cabbage is a great food to eat more of if you have been burning the candle at both ends. Cabbage has been reported to treat ulcers, depression, boost the immune-system and aid treatment of certain cancers. (source: https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-cabbage.html )

    Why are we not eating more of this amazing food? If you are keen on cabbage then check out my Cabbage & Roots (insert link to cabbage with roots recipe here).

     

    Ingredients

    2 medium size carrots (grated and dried with kitchen towel)

    1 medium size onion (thinly sliced or chopped)

    1 tbsp parsley (finely chopped)

    ½ sweetheart cabbage (shredded)

    ½ tsp English mustard

    4 dessert spoons mayonnaise (opt for low fat version to make this healthier)

    Pinch of black pepper

    Instructions

    1. Simply prepare the ingredients as stated above and mix together in a bowl, and serve.

    Skinny Tip!

    If cholesterol is a concern or if you are watching your calories. You can reduce the amount of fat in this simple side by using 1 dessert spoon low-fat mayonnaise, and 3 of plain yoghurt, as opposed to all mayo.

    Preparation Tip!

    Halve the cabbage, and again- to create quarters. Slice the bitter inner root out at an angle, and then shred finely.