THEGAYUK

Tag: Quick Recipe

Check out our latest, ultra quick recipes.

  • 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: Crack Crispy Kale

    Crack Crispy Kale

    Serves 1, but could be shared through gritted teeth

    Prep 5 mins

    Cook 25 mins

    Uber addictive and really more-ish. If you like crispy seaweed from your local Chinese- then you’ll love this. I was feeling sloth-like when deciding to make these and opted for a pre-shredded bag of kale, as opposed to buying and preparing it myself. Sure, if I had prepared it myself I could have made larger style pieces- but I honestly don’t care as long as they can fit in my palm and shovelled to face.

    The absolute key to success with this dish is keeping the kale as dry as dry can be. You want to initially rinse your kale to rid of grit and dirt, but after, lay spread out on thick kitchen towel and then top and press down to absorb as much water as you can. I did this twice. Waiting for these to be ready is probably the most difficult part of this recipe.

    KALE – There are only 50 calories in 100g kale. Kale is really high in iron, per calorie more so than beef. (SOURCE: http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html ) Rich in vitamins A, C, K, kale has been marked as a “superfood” for years now.

     

    Ingredients

    100g kale

    1 tbsp olive oil

    1 tsp salt

     

    Instructions

    Pre-heat your oven to 180c / 160c (fan) / Gas Mark 4

     

    1. Wash the kale in a colander and dry, dry, dry with kitchen towel. Remove any thick root like parts from the kale as these will not be crispy, but rather chewy!
    2. Line a large baking tray with foil, shiny side up.
    3. Put the kale on top of the foil and drizzle in the oil and salt. Rub all together and lay out in a thin even layer.
    4. Place in the oven for 10 minutes.
    5. Rotate baking tray 180 degrees and place back in the oven for a further 15 minutes. You can then eat these straight away or leave to cool. I prefer them straight from the oven.

     

    Spice Tip!

    If you enjoy these, then why don’t you experiment by adding a teaspoon of different spices with each batch you make. Chilli ? Five spice? Cumin? Even oregano!

     

     

     

  • 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: 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: 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.

  • Get Juicy: Big Beet Juice Recipe

    Get Juicy

    Try to buy organic when juicing as you’re often using the whole fruit or vegetable and you don’t want any chance of pesticides getting into your home made healthy concoction.

    Focusing on the recommendation of eating whole fruits & juiced vegetables- my juice recipes are packed with veggies and have minimal appearances from fruits like apple, lemon or lime, providing a touch of something sweet yet sound.

    Simply chuck your ingredients listed below into your juicer, following your manufacturer’s guidelines for some of the ingredients…

     

    Big Beet (Great Pre-Workout!) – Makes around 600ml

    Beetroot has had recent TV coverage on how it can help us perform more efficiently in exercise regimes. Boron in Beetroot boosts our stamina, helps us to exercise longer and has positive influence on blood flow & pressure.

     

    Ingredients

    3 uncooked beetroot, use the whole thing including its leaves

    3 carrots

    1 garlic clove

    1 apple, cored

    a thumbnail of ginger

    big handful of kale

    1 tbsp fresh lemon juice, stir this in at the end of juicing

    optional- Dried organic cornflowers (immune boosting qualities)