THEGAYUK

Tag: Quick Recipe

Check out our latest, ultra quick recipes.

  • RECIPE: Chia Coconut Cookie Cakes

    Chia Coconut Cookie-Cakes

    Makes 12

    Prep 10 mins

    Cook 10 mins

    Quick & Easy / Minimal Ingredients

    With a simple bung in the bowl and beat method, these are ridiculously easy to make. When handling the mixture to shape, it will be wet, but this is what gives them the sponge like texture inside, under their toasty coconut exterior.

     

    Ingredients

    80g coconut flour

    5 tbsp coconut oil, melted if solid

    4 medium eggs

    2 tbsp honey

    1 tbsp apricot conserve/jam

    2 tsp chia seeds

    ½ tsp baking powder

    Pre-heat your oven to 200c / 180c (fan) / Gas Mark 6

    Instructions

    1. Grease and line a baking sheet with greaseproof paper.
    2. Combine all the ingredients in a large bowl and mix for a couple of minutes until completely combined.
    3. With your hands shape into equal size balls. If the mixture is too wet to handle add a couple of tablespoons more of coconut flour. You want them to be around the same size as when you connect your thumb to your index finger making a circle.
    4. Place each ball on the prepared baking sheet and press down lightly.
    5. Place in the oven for 10-12 minutes when the tops of the cookie-cakes have turned slightly golden.
    6. Remove from the oven and set aside to cool. Store in an air-tight container.

     

     

     

     

  • RECIPE: Filipino Chicken

    Filipino Chicken

    Serves 2 (or 1 if you minimise / leave out the wild rice)

    Prep 10 mins

    Cook 25 mins

    Quick, Super Easy, Minimal Ingredients

    The soy, garlic and spring onions could imply this dish being of Asian origin. However my Filipino chicken is based on a sauce referred to as “Adobo” (literally meaning sauce or marinade), and has Hispanic heritage. It’s method of cooking is used widely in the Philippines and involves stewing poultry or meat in a sauce with vinegar. Trust the amount of vinegar here, you simmer it for 25 minutes so it does take away a lot of the vinegar’s acidity.

    I have added red chilli into the mix as I fancied a meal with a kick tonight. If you’re not keen on chilli then leave it out- it’s just as good! The flavour of this dish is a wonderful meeting of sharp and mellow with a lovely garlic undertone running through it. For using such simple minimal ingredients, this really gives you back so much more than you put in!

    I served mine with wild rice, tenderstem broccoli, sugar snap peas & asparagus.

    APPLE CIDER VINEGAR- Only 3 calories per tablespoon, and array of health benefits. I actually take 1 ½ tablespoons of it with a tall glass of warm water every day to utilize it’s health properties. Apple cider vinegar has been found to lower blood sugar levels (great for diabetics), lower cholesterol levels, potentially reduce blood pressure, reduce the risk of heart disease, and some research has displayed promising results as to killing cancer cells and shrinking tumours (SOURCE: http://authoritynutrition.com/6-proven-health-benefits-of-apple-cider-vinegar/ )

    Ingredients

    2 chicken breasts, chopped

    2 garlic cloves, finely chopped

    2 spring onions, sliced on the diagonal

    1 bay leaf

    1 chilli, finely chopped (it’s really up to you how much you add or leave out, I hold some back for the final decoration of the dish when serving)

    ½ tsp salt

    ½ tsp pepper

    ½ tsp garlic granules

    60ml apple cider vinegar

    60ml light soy sauce

    60ml water

    Serve with 150g wild rice and 200g vegetables of your choice

     

    Instructions

    1. Mix the chicken pieces in the dry spices.
    2. Fry the chicken in a wok with 1 tbsp oil on a medium heat until browned.
    3. Add the chilli and chopped garlic to the pan and cook for 1 minute.
    4. Add all the liquids along with the bay leaf, bring to the boil, and reduce to a fast simmer for 25 minutes.
    5. If you are cooking wild rice then put this on now as it takes 25 mins.
    6. Remove the bayleaf, and transfer the chicken with it’s sauce and serve with scattered spring onions and chilli.

     

  • RECIPE | Pizzucchinis

    Serves 1 | Prep 5 minutes | Cook 30 minutes

    Half a large courgette counts as 1 of your 5-a-day. These speedy snacks use collagen encouraging courgette as a nutritious base for classic pizza flavours from tomato, mozzarella, oregano, and basil. Play around with different ingredients and herbs for toppings; olives, anchovies, fresh chilli, whatever you have or fancy really!

    COURGETTES – Appearances from our anti-oxidant friends, vitamins C & A. The dietary fibre in courgettes can also help lowering our cholesterol levels. The same fibre matched with the courgette’s water content will also make you feel full, and with a low calorie content could be used for weight management.

    Courgette’s are also great for our skin; hydration, anti-ageing, collagen formation, and puffy eyes.

    Ingredients.

    1 courgette, halved lengthways

    Mozzarella, I use pearls (darling) and slice in half

    Cherry tomatoes, quartered

    Dried oregano

    Dried basil

    Garlic granules

    Olive oil

    Chilli flakes (optional)

     

    Method.

    Preheat your oven to 210c / 190c (fan) / Gas Mark 6 ½

     

    1. To make sure your courgette halves sit flat on your baking tray, use a knife to level the bottoms out by taking a small slice off, if necessary.
    2. Brush lightly with a bit of olive oil and sprinkle with a pinch of garlic granules on each courgette half.
    3. Top with cherry tomatoes and mozzarella (sit them close together so as the cheese melts it secures the tomatoes in place).
    4. Scatter with basil, oregano, and chilli flakes to your desired level of herb! Top with some freshly cracked black pepper and place in the oven for 25-30 minutes until the cheese is going golden and courgettes are just cooked through and still have a bit of bite!

     

  • RECIPE | Thyme Roasted Baby Leeks

    Serves 2 | Prep 5 mins | Cook 15 mins

    LEEKS- The lovely leek can be a great tool to use for detox. Leeks fibre content cleanses the digestive tract, as well as being a potent diuretic. Leeks are also good sources of calcium, vitamin C, potassium, B6, and iron! SOURCE: http://www.diethealthclub.com/health-food/leeks.html )

    Ingredients.

    Olive oil, glug

    White wine vinegar, glug

    1 pack baby leeks (usually 5-6)

    1 garlic clove, sliced finely

    Few thyme sprigs, leaves removed

     

    Method.

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

     

    1. Top and tail the leeks and remove the first outer skin.
    2. Blanch in boiling hot water for 3 minutes.
    3. Drain thoroughly, place in a baking tray and pop in the glugs of olive oil and vinegar, along with the thyme leaves and garlic.
    4. Roast in the oven for 15 minutes until they start to turn golden on top.

  • RECIPE | Herby Pork Chop

    Serves 2 |  Prep 15 mins Cook 15 mins

    Herb up your life! This deliciously bronzed, herb spiked, panko crumb pork is super easy to put together and is a treat to the taste buds with a lemony undertone thrown in too. I served mine with Thyme Roasted Baby Leeks, steamed tenderstem broccoli, and a small whole jacket sweet potato each. The recipe is easily doubled and you could also apply the same method to flattened chicken breasts.

    Pork is a great source of protein, and is also another good way of getting zinc into your diet. 85g of pork contains just under 2mg of zinc, and men require about 11mg a day (women 8mg). Zinc is an important mineral to consider for healthy immune system function. 85g of pork chop is also only around 137 calories. (SOURCE: http://www.livestrong.com/article/415403-what-are-the-health-benefits-of-pork-chops/ )

    Ingredients.

    2 pork chops (without bone)

    60g panko breadcrumbs

    30g plain flour

    1 tbsp fresh thyme, finely chopped

    1 tbsp fresh rosemary, finely chopped

    1 tsp fresh sage, finely chopped

    1 tsp basil, finely chopped

    ½ tsp garlic granules

    1 lemon, zested

    1 egg, lightly beaten

     

    Method.

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

     

    1. Set out the following in 3 separate bowls / plates alongside one another to create yourself a little workstation; plain flour, beaten egg, and panko breadcrumbs that have been mixed with herbs / lemon zest. (See picture).
    2. Dust the pork chops in flour and shake off any excess.
    3. Dip in the beaten egg to coat and wait for any excess liquid to drip out over the bowl.
    4. Then fumble the chops in the breadcrumb mix coating thoroughly.
    5. In a frying pan large enough to accommodate both chops, heat a tablespoon of olive oil over a medium to high heat.
    6. Fry the chops for 3 minutes on each side.
    7. Place the chops on a baking tray and place in the oven to finish cooking for 8-10 minutes.
    8. Remove the chops from the oven and plate up with your desired sides.

     

     

  • RECIPE | Griddled Romaine Lettuce Hearts

    Serves 2  | Prep 5 mins | Cook 5 mins

     

    Simplicity at it’s very best. I actually now prefer these lettuce hearts cooked as opposed to in a cold salad. Slightly charred matched with a sharp, creamy dressing this simple side could match any main, or you may even want to serve it as an unusual starting course.

    – Just 94g of romaine lettuce provides you with 107% vitamin K, 45% vitamin A, and 31% of folate, of your recommended daily intake, to name a few!

    (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=61 ). Make the romaine your new romance with lettuce. Compared to the standard iceberg lettuce, the romaine has; less sugars and salt, twice the amount of protein and calcium, three times the vitamin K, four times the amount of iron, eight times the vitamin C, and seventeen times the amount of vitamin A. It’s a no-brainer. SOURCE: (http://www.care2.com/greenliving/10-powerful-advantages-of-eating-lettuce.html )

    Ingredients.

    For the dressing:

    1 ½ tbsp olive oil

    1 tbsp mayonnaise

    1 tbsp worcestershire sauce

    1 lemon, juice of

    1 garlic clove, crushed

    Salt & pepper, to tase

    1 Romaine lettuce heart, halved

     

    Method.

     

    1. Mix all the ingredients for the dressing together in a small bowl with a whisk. Set aside.
    2. Lightly oil the lettuce halves on their cut sides with a brush, and heat a griddle pan to a medium-high heat.
    3. Griddle the lettuce halves cut side down for 2-3 mins.
    4. Remove from pan and serve drizzled in dressing.

  • RECIPE | Devilled Eggs with Smoked Bacon

    These cute n creepy hors d’oeuvres’ will definitely put smiles on your guest’s faces. Simple, inexpensive, and being fun to make add to the delight of this dish. The classic flavour combination of egg and bacon brought into the realm of a dinner party by adding whole grain mustard, spring onions and black olive. You could do a half n half batch by adding some cayenne pepper on top of some of the eggs for variety.

    Serves 8 (as canapés)
    Prep 30 mins
    Cook 10 mins (egg and bacon)

    The recipes suits 8 people for canapés (1 egg each), but you may want to make more as they’re one bite wonders and extremely more-ish. In the event of leftovers, you’ve already got breakfast sorted!

    EGGS – 1 egg provides the following of your recommended daily intake; 22% 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), 15% B2, 9% phosphorous (bones & teeth, digestion, hormones), 9% B12, 7% B5, 6% vitamin A, 5% folate. Although eggs are high in cholesterol they do not adversely affect blood cholesterol. In fact, eggs help raise the “good” cholesterol, HDL. Eggs are also a fab source of protein containing all the essential amino acids in right doses. (SOURCE: http://authoritynutrition.com/10-proven-health-benefits-of-eggs/ )

    Ingredients.
    80g light mayo
    8 eggs, hard boiled and halved
    3 rashers smoked bacon, cooked until crispy and finely chopped
    2 spring onions, finely sliced
    1 tsp wholegrain mustard
    small bowlful of black olives

    Method.
    1. Carefully scoop the hard-boiled yolks out of the egg halves. I found it easiest to loosen one edge of the yolk with a teaspoon and the whole yolk would follow.

    2. In a bowl, mash together with a fork the; yolks, mayo, bacon, spring onions, wholegrain mustard and a little black pepper.

    3. Scoop your fluffy egg and bacon mix back into the hollow of the egg halves. You could also pipe the mix back into the hollows if you’re feeling pedantic about presentation.
    4. At this point you have now made devilled eggs and they can be served straight away or kept in the fridge for a few hours until required.

    optional

    5. To add a Halloween twist and make them into spider eggs, have your bowlful of black olives and your chopping board out and slice whole olives into halves to create the bodies of the spider. Slice small lengths of olives to create the legs. I found it easiest to place the spider legs on top of the eggs, and then place the spider body on top of the legs to complete the look.

  • RECIPE | Pumpkin Soup

    I find the process of hollowing out a pumpkin quite tedious, so the last thing I want to be doing afterwards is chopping other vegetables to go in a soup that will just be blended anyway. Take the pressure off and keep this super simple (and cheap!) by using a frozen vegetable mix of carrots, onion, and celery. By using ham stock your tapping into the bacon / pumpkin squash classic flavour combo but saving pennies & calories too by not using any actual meat. This recipe showcases how simplicity really can bring out the best in flavours.

    Serves 4 (can be frozen)

    Prep 15 mins
    Cook 30 mins

    Starter / Inexpensive / Quick & Easy / Antioxidant Rich

    PUMPKIN – 100g of flesh is only 26 calories. Pumpkin is also recommended by dieticians in cholesterol management and for weight loss programs. Also in 100g of pumpkin flesh comes around 246% of your recommended intake of vitamin A. Pumpkins, like carrots contain carotenes and anti-oxidants that help promote good eye sight. B-complex vitamins are also abundant in the pumpkin; folate, niacin, B-6, B-5.

    Ingredients.
    450-500g pumpkin flesh (save the seeds and roast them for 10-15 minutes, lovely!)
    250g frozen vegetables (carrot, onion, celery)
    1000ml hot water
    2 ham stock cubes
    1 birds eye chilli

    Method.
    1. Heat a large saucepan and place the frozen vegetables in for 5 mins to defrost and soften.
    2. Add the pumpkin, chilli, hot water, and stock cubes and bring to the boil.
    3. Reduce the heat and simmer for 25 minutes.
    4. Take off the heat and use a hand blender to blend until smooth.
    5. Serve with freshly grated nutmeg, smoked paprika and some pumpkin seeds scattered on top.

  • RECIPE: Chicken Coal

    Nuggets. Notoriously loved. Notoriously unhealthy. Not these!

    CREDIT: Jordan Lohan

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