THEGAYUK

Tag: Side Dish Recipe

  • RECIPE | Spiced Whole Roasted Cauliflower

    Serves 2
    Prep 10 mins
    Cook 40-60 mins (dependant on the size of your cauliflower)

    The marinade for the roasted cauliflower is buzzing with Indian twangs; turmeric, cumin, curry powder, and lime fuse together to create some serious zing, which is then mellowed down by the natural yoghurt. This is a lovely, unusual side-dish to serve as part of an Indian themed meal. It also looks rather pretty. I like to serve the leftover marinade alongside the dish.

    The marinade will keep in the fridge in an air-tight container for a few days which I then use as a dip for vegetable sticks, or you could also marinade some chicken breast pieces and skewer, placing under the grill until cooked through, for an Eastern style kebab. I like serving this side with my Lamb & Lentils, and a plain salad of vine tomatoes and cucumber.

    CAULIFLOWER: This vegetable remained rather underrated for some time, but with 100g of cauliflower equating to 80% of your vitamin C intake, some are crowning cauliflower as the new kale. (SOURCE: http://www.nutrition-and-you.com/cauliflower.html ) Its popularity is probably at its peak when it is smothered in a cheese sauce alongside a Sunday roast. Cauliflower is also a good source of B-complex vitamins which are required for essential bodily functions, such as energy production. Cauliflower contains sulforaphane, a compound which has had results in killing cancer stem cells. (SOURCE; http://articles.mercola.com/sites/articles/archive/2014/02/22/cauliflower-health-benefits.aspx)

    TURMERIC: There has been much press coverage around turmeric and it’s benefits of late. Turmeric can rapidly increase the antioxidant capacity in your body. Turmeric contains curcumin which has been linked to prevention and possible treatment of cancer.

    In fact, research shows that the turmeric and cauliflower combination may help and treat prostate cancer. (SOURCE; http://articles.mercola.com/sites/articles/archive/2014/02/22/cauliflower-health-benefits.aspx )

    LOW-FAT NATURAL YOGHURT: Yoghurt contains all nine essential amino acids, and is a good source of protein. Probiotics in yoghurt have a good influence on our immune system by promoting the activity of white blood cells. In the September 2012 edition of the, “European Journal of Cancer Prevention”, it was published that the volunteers who participated that consumed yoghurt regularly had up to a one-third less risk of developing upper digestive tract cancers. (SOURCE: http://healthyeating.sfgate.com/benefits-natural-yogurt-6915.html )

    Ingredients.
    1 cauliflower, outer leaves and root removed, washed
    400ml low-fat natural yoghurt
    1 tbsp olive oil
    1 lime, zested & juiced
    1 tbsp turmeric
    1 tbsp mild curry powder
    1 tsp cumin
    1 tsp pepper
    ½ tsp salt

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

    1. Line a baking tray with a piece of foil, and rub the olive oil all over.
    2. Combine the yoghurt, all the spices, and lime zest/juice together.
    3. Brush or smear the cauliflower in the marinade and sit in the baking tray.
    4. Roast in the oven for 40-60 minutes depending on the size of your cauliflower. It should have turned golden and have a crispy outer crust. If time is an issue and your cauliflower isn’t quite as cooked as you’d like it, then place in the microwave for a couple of minutes to soften.

  • RECIPE | Sex Salsa

    The perfect recipe to get your sex drive back up and running

    CREDIT: Jordan Lohan

    Sweet & Fiery | Serves 4 | Prep 15 mins | No Cook

    Pineapple contains the enzyme Bromelain, which can improve libido in men.

    Pomegranate increases testosterone levels, believed due to its array of antioxidants. Also shows an increase in Nitric Oxide Synthase (NOS), which is essentially the same function as a medication like Viagra etc.

    Garlic a potent testosterone booster, and again increases NOS.

    Onions as with garlic, contain allicin that thins your blood and thus improves circulation.

    Chilli Capsaicin promotes circulation and endorphins for the feel good factor.

    Parsley more antioxidants and a great odour neutraliser for the onion and garlic!

    Ingredients.

    ½ pineapple, in small chunks
    1 pomegranate, seeds of (around 80g)
    1 red onion, finely chopped
    1 bunch (30g) parsley, chopped
    1 large red chilli, thinly sliced
    1 garlic clove, finely chopped
    1 lime, juice of

    Method.

    1. Mix all ingredients in a bowl, season and serve along side grilled or barbequed meats or vegetables. Alternatively, go for prawns as these pack Arginine which will increase your NOS levels. Store in an air-tight container for up to 24 hours.

  • RECIPE | Freekeh Za’atar Peppers

    Freekeh Za’atar Peppers

    Serves 6-8

     

    Ingredients.

    200g cooked chestnuts,

    roughly chopped 1 red onion,

    finely chopped 2 garlic cloves,

    sliced 6 sage leaves,

    sliced 1 tsp bouillon stock (added to 120ml hot water)

    2-3 pointed peppers,

    halved and seeded 250g freekeh (I use Merchant Gourmet and boil in the bag)

    Za’atar spice,

    2 tbsp 1/4 lemon, juice of

     

    Method.
    1. Preheat your oven to 200c / 180c fan / Gas Mark 6. Line a baking sheet with foil and place your halved and seeded peppers on top.

    1. Heat a little oil in a saute pan or similar, and begin to lightly fry the onion for a few minutes.

    2. On a low heat, Add the chestnuts and continue to cook for five minutes further.

    3. Add the garlic, sage leaves, and za’atar and cook out for one minute.

    4. Add the stock and reduce to lowest heat retaining a simmer.

    5. Cook the freekeh according to pack instructions (usually microwave 3 mins or on the hob in about ten).

    6. Stir in the cooked freekeh to the chestnut and onion mix and take off the heat.

    7. Spoon the mix into the peppers on the baking tray. Squeeze your lemon juice over the top of the now stuffed peppers.

    8. Cover the peppers with another piece of foil and bake in the oven for 20 minutes, removing the foil for the last remaining minutes. The peppers at this point should just be starting to singe slightly but still retain their shape and a bit of bite. 1

    9. Remove from the oven, give a good dose of freshly cracked black pepper, and adorn in pomegranate jewels, serving with extra lemon wedges for the table.

     

    MORE: Vegan Recipes | Vegetarian Recipes | Salads

  • 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 | 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: Balsamic Shallots

    Balsamic Shallots

    (more…)

  • RECIPE: Black Rice And Beans

    Black Rice and Beans

    Serves 4 | Prep 10 mins | Cook 35 mins

    Traditionally rice and peas would be served on a Sunday. So why not do the same and have as an unusual side dish to your Sunday Roast. Try this with my Chicken Tequila.

    There is loads of fibre, protein and phosphorous in this dish to help the digestive tract. Iron, copper, and antioxidants will certainly be stimulating the immune system in the right direction and all the folate will work with the antioxidants to help keep you feeling pretty working on your skin, eyes, hair, and liver!

    BLACK RICE

    A spoonful of black rice contains more antioxidants than that of blueberries. The anthocyanin antioxidants within the rice are linked with memory improvement, protection against heart disease and even cancer. Black rice is a fantastic source of Iron and also vitamin E.

    KIDNEY BEANS

    177g of kidney beans will provide you with the following of your daily requirements; 57% folate, 45% fibre, 42% copper (great for the immune system), 38% manganese (good for bone production & skin integrity), 34% phosphorous (another one for bones but also digestion), 30% protein, 23% B1, 21% iron.The kidney bean is a good source of cholesterol-lowering fibre, along with many other beans. When beans are combined with whole grain rice, the kidney beans provide virtually fat-free high quality protein. Kidney beans can also increase your energy by replenishing iron stores. (SOURCE)

    BLACK BEANS

    172g of black beans count for the following daily recommended intake; 64% folate (skin, liver, eyes, hair), 59% fibre, 40% copper, 38% manganese, 35% vitamin B1, 34% phosphorous, 30% protein, 30% magnesium, 20% iron. (source)

    Ingredients.

    1 garlic clove, finely chopped

    1 onion, finely chopped

    1 carrot, finely chopped

    1 celery stick, finely chopped

    1 carton cooked black beans, drained (230g drained weight)

    1 carton cooked kidney beans, drained (230g drained weight)

    1 chicken stock cube (swap with veg stock if you’re vegetarian/vegan, or omit entirely)

    Zest of ½ lemon grated finely

    2 tbsp balsamic vinegar

    Method.

    1. Get a big pan of boiling water on the go and begin to cook your black rice (the rice should take 30 minutes to cook). Add the stock cube to the water along with the rice.
    2. In a large saucepan, fry together over a medium-low heat the carrot, celery, and onion for 15 minutes or until soft. Take off the heat and keep to one side.
    3. Once the rice is cooked, drain and add to the saucepan with your softened vegetables, add in all the beans and the lemon zest and put back on the heat for 5 minutes mixing well.
    4. Stir in the balsamic vinegar and serve.

  • RECIPE: Beet-Swede Gratin

    Beet-Swede Gratin

    Serves 4-6

    Prep 20 mins

    Cook 2 hours

    Something a little different from the usual potato gratin that’s loaded with carbs and cream. Rooty beet and swede go beautifully together nestled amongst a garlic-thyme, skimmed milk roux sauce with reduced fat cheeses.

    The sauce turns a beautiful pale pink under the molten mozzarella and tastes so damn good. If you want to make this ahead of time then follow up to step 6 and keep in the fridge until your ready.

    SWEDE – 170g of swede will provide 53% of your recommended intake of vitamin C! Good levels per serving of; zinc, magnesium, phosphorous, manganese, and calcium also make swede a healthy bone promoter. Healthy amounts of fibre encourage a good digestive tract. Swede is also a good alternative in a gratin to potatoes for sufferers of diabetes. It has also been linked to prevention of type-2 diabetes.

    BEETROOT– Like swede, are also high in magnesium and phosphorous- for the bones. Along with iron, vitamin A, B6, C, folic acid and anti-oxidants. Another vegetable that has a good fibre content to keep our digestive tract on track.

    Ingredients

    3 fresh raw beetroots, peeled (around 700g weight peeled)

    1 large swede. Peeled and sliced into thin semi circles (around 700g weight peeled)

    160g pack light leerdammer slices (8 slices)

    100g reduced fat mozzarella (sliced)

    1 onion, sliced very finely

    1 lemon, the zest of

    4 large garlic cloves, finely chopped

    10 thyme stems, leaves removed and chopped

    roux;

    3tbsp butter

    3 tbsp plain flour

    480ml skimmed milk

     

    Instructions

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

     

    1. Peel the beetroot and drizzle in oil, wrapping in individual foil wraps and roasting in the oven for an hour or until tender when pierced with a knife. Remove from the oven and set aside to cool. Slice once cooled.
    2. Meanwhile, Par-boil the swede for ten minutes, drain & set aside.
    3. Make a roux by melting 3 tbsp butter in a saucepan, then adding the same of flour and stirring constantly to form a thick paste. Cook this out for a minute or so.
    4. Gradually add your milk with a medium to low heat on the stove. I throw in the garlic, lemon zest and a small portion of thyme leaves at this point to infuse. Stir constantly.
    5. Gradually add more milk as the sauce thickens. Once you’ve reached desired consistency (I prefer it not to be overly thick as will thicken further in the oven), remove from the heat.
    6. Now it’s time to put the dish together. In a large casserole dish or similar, begin to layer the ingredients. I layer mine; swede, onion, scatter of thyme, leerdammer, beetroot- repeat. Pour over the sauce, top with mozzarella and freshly cracked black pepper.
    7. Reduce oven heat to 180c / 160c (fan) and place in the oven for 1 hour. Serve.

     

  • RECIPE | Fennel & Red Cabbage Slaw

    Fennel & Red Cabbage Slaw

    Side Dish

    This wintery style slaw is perfect for using up any leftover red cabbage. It’s zingy and nutty, and for anyone that doesn’t like fennel, make this, and get them to try and figure out what the secret ingredient is. You would never guess its presence, but at the same time this coleslaw would not be the same without it.

    I don’t even make this to accompany anything in particular, I just like having it in the fridge. I do use it in sandwiches, or to have alongside my usual lunch of carrot, cucumber, and celery sticks, vine tomatoes, and beetroot. And yes, sometimes on it’s own, by the spoonful. I try and eat as healthy as possible but sometimes my addiction to anything covered in mayonnaise gets the better of me.

     

    Skinny Tip!

    Replace the mayonnaise for a low-fat version, or you could do 2 tbsp natural low fat yoghurt and 2 tbsp low fat mayo if you are watching calories.

     

    Ingredients

    ½ fennel bulb, thinly sliced

    ½ red cabbage, thinly shredded

    ½ onion, finely chopped

    bunch of fresh parsley, finely chopped

    1 small carrot, grated

    1 tbsp wholegrain mustard

    4 tbsp mayonnaise

    Pinch of black pepper

     

    Optional: a handful of walnuts

     

    Instructions

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

    *Will keep in the fridge for up to 3 days, in an air-tight container.

     

     

  • RECIPE | Black Quinoa with Beetroot & Pistachios

    Serves 2 | Prep 5 mins | Cook 15-20 mins

    Side Dish / Gluten Free / Iron Packed / Digestion Helper

    This is a recipe that manifested out of me suddenly realising I had forgotten an essential ingredient whilst at the shop for the original side dish I had planned! My forgetfulness and inability to stick to a list has often landed me in prime opportunities for a creative quickie in the kitchen. The crunchy quinoa and pistachios are tossed with silky earthy beetroot and fresh parsley. The natural flavours of this dish are essentially earthy & mellow, so this would be best suited with the main part of the meal having a sharp distinctive flavour. Why not try it with Lemon & Garlic Roasted Halloumi.

    BLACK QUINOA – Quinoa is a fantastic source of protein, especially for those that avoid eating meats. Quinoa is classed as a complete protein, meaning that it contains all 10 essential amino acids which you can normally only find within animal product. As well as providing a good supply of dietary fibre, (1 cup of) black quinoa will also supply 20% of your daily intake of folate (a B-vitamin essential for skin, liver, eyes, and hair), and 15% of Iron (red blood cells need this to carry oxygen around in the body). (SOURCE: http://www.livestrong.com/article/497045-benefits-of-black-quinoa/ )

    BEETROOT- Beetroot are high in potassium, magnesium, iron, vitamin A, B6, C, folic acid and anti-oxidants. (SOURCE http://www.webmd.boots.com/healthy-eating/guide/beetroot-benefits ) The nitrates in beetroot help lower blood pressure and may help heart disease. (SOURCE http://www.undergroundhealth.com/12-healthiest-foods-on-earth/ )

    PISTACHIOS – Rich in mono-unsaturated fats like oleic acid make the pistachio nut a good source of anti-oxidants. Pistachio nuts also contain carotenes, vitamin E, polyphenolic anti-oxidant compounds which help remove free-radicals from the body. They are also rich in the essentials for boosting our immune system; copper, manganese, iron, zinc and selenium. (SOURCE: http://www.nutrition-and-you.com/pistachio.html )

    Pistachios also contain potassium which will work alongside the fibre in the quinoa to aid healthy digestion.

    PARSLEY – The vitamin C content is higher than oranges (53% of your recommended daily intake in 30g of fresh parsley). Within the same 30g you will get 553% of your daily intake for vitamin K (healthy bones). It’s packed full of antioxidants, vitamin A, folate, iron. and can help neutralize carcinogens. It’s also great at neutralizing garlic breath! (SOURCE: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=100 )

    Containing a high amount of enzymes, parsley benefits healthy digestive activity .

     

    Ingredients.

    150g black quinoa

    150g beetroot, cooked in natural juices, cubed

    30g pistachios, bashed

    Bunch fresh parsley, finely chopped

    Olive oil

    Pinch of pepper

     

    Method.

     

    1. Cook the quinoa according to packet instructions in simmering water (15-20 mins).
    2. Drain the quinoa and rinse under the cold tap in a sieve.
    3. Mix together all the ingredients in a bowl along with a tablespoon of olive oil. Serve.

  • RECIPE | Slow Beau Tomatoes

    There’s always a batch of these in my fridge every week- whether simply paired with a piece of toast, added to a salad, or even in a bolognese- these versatile tender tomatoes are sure to become a regular must in your kitchen.

    The slow three-hour roast enables the tomatoes and oil (remaining oil makes an epic dressing spooned over salads) to take on all the flavour of the herbs and is perfect for wholesome Sunday tinkering in the kitchen, when you may well be feeling a little slow yourself!

    TOMATOES – The beautiful red colour of tomatoes denotes that they 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.

    1kg plum tomatoes, halved lengthways with seeds scooped out

    2 tsp dried oregano

    2 fat garlic cloves, finely chopped

    1 tsp basil

    1 tsp sugar

    small bunch fresh parsley, finely chopped

    240ml extra virgin olive oil

    Method.

    Preheat your oven to 120c / 100c (Fan) / Gas Mark ½

     

    1. In a small bowl combine the oregano, basil, sugar and a couple of scrunches of salt.
    2. In a large baking dish pour in half of the olive oil.
    3. Place the tomatoes in the oily dish with the cut side facing up and sprinkle over your combined herbs/sugar mix.
    4. Drizzle over the remaining oil and place into the oven for 1 hour.
    5. Remove from the oven and turn the tomatoes over carefully, and back in the oven for another hour.
    6. Remove from the oven and turn tomatoes for the last time, and back in to roast for the next & final hour.
    7. Transfer half of the tomatoes to a bowl or serving dish. Pour over the majority of the oil, and scatter half the parsley and garlic.
    8. Place the rest of the tomatoes on top to form a layer, and drizzle with remaining oil, parsley and garlic.
    9. Set aside for an hour or so before covering and chilling in the fridge. These will keep for up to 5 days. Remove from the fridge half an hour before serving if eating cold.