THEGAYUK

Tag: Vitamin K

  • RECIPE | Chicken Tequila

    Chicken Tequila

    Serves 4 | Prep 10 mins | Cook 1.5 hrs (small chicken)

    Tequila Twist on the Classic Roast

    The sauce / gravy that this dish makes is so delicious. Spoon it on top of the chicken once you’ve plated up. Fuse the almighty British roast dinner with some interesting international flavours; tequila, lime, coriander, smoked paprika, cayenne. It’s a winning combination. Most of the roast chickens I do at home use this recipe or a  rebased around the same ingredients. Yes, tequila is one of my staple store-cupboard ingredients.

    To complete the meal, throw in some Jamaican inspiration and try my recipe for Black Rice and Beans. Served together you could call it something along the lines of “Ja-Mexican”. Although every time I say this, all I can hear is Nicole Scherzi screaming “amazing”. Try this recipe for yourself and you may even be screaming out AMAZING.

    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.

    (SOURCE)

    CORIANDER  A great source of vitamin K (great for bones and teeth). It’s also high in antioxidant vitamins A & C, which are useful for healthy immune system function. Coriander is also beneficial for people suffering with skin disorders (eczema and dryness). Coriander is good for stimulating our digestion system and can also help to treat diarrhoea. There is a compound within this herb that can help protect us from stomach upset, even that which could be caused by Salmonella- more so than the antibiotic that would normally be used to treat it! (SOURCE : https://www.organicfacts.net/health-benefits/herbs-and-spices/health-benefits-of-coriander.html )

    Ingredients.

    1 small chicken

    100ml tequila

    100ml olive oil

    100ml chicken stock

    1 lime, juice of

    1 lemon, cut in half

    4 garlic cloves, chopped

    30g coriander leaves, chopped roughly

    1 tsp smoked paprika

    1 tsp cayenne pepper

    Method.

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

    1. Place your chicken in a casserole dish and smother all over with the smoked paprika and cayenne pepper.
    2. Combine the tequila, olive oil, chicken stock, juice of 1 lime, chopped garlic and chopped coriander in a bowl and mix well.
    3. Pour this on top of the chicken and ensure that there is a good covering of the coriander and garlic on the top of the bird and its legs.
    4. Place the fruit of the lime inside the carcas, along with a lemon that’s been cut in half.
    5. Cover the top of the chicken with a piece of foil and cook in the oven for 45 minutes.
    6. Remove the chicken from the oven, discard the foil, and start to spoon over the juices from the pan and replace in the oven for a further 45 minutes, spooning over the juices a twice more within the 45 minutes.
    7. Check that the chicken is cooked by piercing the thickest part and ensuring juices run clear. If in doubt, give it ten minutes more and check again.

    Once the chicken has been demolished, don’t just throw the carcass away- use it the next day to make a lovely soup. I will be making a collection of Bone Broths soon and highlighting their fantastic medicinal properties.

  • 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: Steak Slice with Artichoke, Feta and Spinach Pasta

    Steak Slice with Artichoke, Feta and Spinach Pasta

    Serves 2 (with leftovers of the pasta)

    Prep 10 mins

    Cook 45 mins

    Healthy Bones / Antioxidant Rich

    This combination works really well together. A beautiful slab of beef sliced and topped upon a sticky onion, spinach and feta penne bake, with the lovely creamy sharpness of artichokes running through it. A weekend winner.

    SPINACH – No wonder this was Popeye’s food of choice. 180g of spinach provides the following DRI; 987% vitamin K (healthy bones and teeth), 104% vitamin A, 84% manganese (another one for bones, and also skin integrity, collagen and blood sugar), 65% folate (skin, liver, eyes, hair), 39% magnesium (another good one for bones, and also heartburn), 35% iron, 34% copper, 32% vitamin B2, 25% vitamin B6, 24% vitamin E, 24% calcium, 23% potassium, 23% vitamin C, amongst others! 

    ARTICHOKES- A long standing digestive aid, first discovered by the Egyptians, used to also combat acid reflux, stomach discomfort, and bloating. Artichokes are also a good source of anti-oxidants; silymarin, caffeic acid, and ferulic acid. Artichokes are also great for detoxification and cleansing the liver.

    (SOURCE:  http://www.livestrong.com/article/471274-what-are-the-health-benefits-of-artichoke-hearts/ )

    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 )

    Ingredients

    1 red onion, chopped

    1 shallot, chopped

    1 garlic clove, sliced

    1 can artichoke hearts, drained and hearts in half

    100g bag young leaf spinach

    100ml pasta cooking water reserved

    ½ block feta, chopped

    250g penne pasta (I use Dove’s gluten free)

    2 sirloin steaks

    Instructions

    Preheat your oven to 220c / 200c (Fan) / Gas Mark 7

    1. Get a saucepan of boiling water on the go and cook the pasta according to packet instructions. Meanwhile…
    2. In a small frying pan heat a tablespoon of oil and over a high heat fry and char your shallot and red onion for 5-6 minutes.
    3. Add in the sliced garlic and fry for a further minute. Set Aside.
    4. Once your pasta is al dente, drain but remember to reserve 100ml of the cooking water.
    5. Mix together the pasta, artichoke hearts, spinach, onions and garlic, 100ml cooking water along with some of your feta (reserving some to sprinkle on top).
    6. Place into a baking dish, top with remaining feta and drizzle in olive oil.
    7. Bake in the oven for 20-30 minutes so you have a crispy, golden top.
    8. You want to get the steak on the go in time for when your pasta is ready to be taken out of the oven.
    9. Get your griddle pan really, really hot. I oil my steaks before frying, some people do some don’t.
    10. Cook according to guidelines below, and after the meat resting, cut into slices.
    11. Remove pasta from oven, plate up with the steak slices resting on top.

    HOW LONG TO COOK STEAK

    For between 2 and 2 ½ cm thickness steak:

    Blue Fry for 1 to 2 minutes on each side and rest for 6 minutes.

    Rare Fry 2 ½  minutes on each side and rest for 5 minutes.

    Medium Rare Fry for 3 or 4 minutes on each side and rest for 4 minutes.

    Medium Fry for 4 minutes on each side and rest for 3 minutes.

    Medium Well Fry for 5 minutes on each side and rest for 2 minutes.

    Well Done Fry for 6 minutes on each side and rest for 1 minute.

  • RECIPE: Muscle Mary Juice

    Muscle Mary (Strong Bones) – Makes around 800ml

    Classic flavour combinations make this tempting to shove a shot of vodka in it! High levels of vitamin K (bone production & maintenance) feature from carrots, tomatoes, celery, coriander and cucumber.

    Coconut water adds minerals; magnesium, potassium, and manganese which all have bone benefits. This juice is packed with anti-oxidant, anti-inflammatory and anti-cancer benefits too, making this a good all-rounder!

    Ingredients

    6 carrots

    1 lemon, sliced into wedges, skin on

    2 big tomatoes

    2 celery sticks

    ½ bunch coriander (15g)

    ½ cucumber

    120ml coconut water

    garnish (optional); cracked mixed peppercorns, garlic powder (even powdered garlic is beneficial to our immune system)

     

  • RECIPE | Italian Sausage & Kale Bake

     Italian Sausage & Kale Bake

    Serves 4 | Prep 10 mins | Cook 45 mins

    If you are watching your waistline then opt for a low-fat version of both cheeses used here. Personally, this is my comfort food / treat yourself dish. I avoid dairy and wheat out of choice, but when I want to indulge- this is what I cook. I still used wheat free pasta when cooking this for the pictures. This dish could work either in Summer or Winter. If you cannot get Italian sausage then your supermarket should offer a Sicilian style sausage which you can substitute. I like making this dish and putting them into individual dishes for everyone with a big green salad to share.

    KALE– I use kale in this recipe as it bulks out the dish at no calorie expense. 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.

    I try and keep kale in my meals where I can as is great for the immune system.

    Ingredients

    2 tbsp oil (I used rice bran oil for it’s health properties)

    250g pasta (I used organic wheat free shells)

    100g kale, shredded

    400g Italian sausage / 1 pack Italian style sausages, removed from casings

    1 onion, finely chopped

    2 garlic cloves, sliced

    400g can Italian chopped tomatoes

    150g mozzarella, cubed

    1tbsp soft cheese

    1 tbsp italian seasoning

    ½ red chilli, finely chopped

    Splash of red wine (optional)

     

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

     

    Instructions

    1. Cook the pasta according to packet instructions, adding the kale in for the last remaining minutes. Drain and set aside.
    2. Meanwhile, cook the sausage in a frying pan until brown, and remove from the pan.
    3. Cook out the onion with 2 tbsp oil for 8-10 mins
    4. Add garlic, chilli, Italian seasoning and cook for 1 minute further.
    5. If you’re adding the splash of wine to the dish, then do so now and let it bubble for a minute or 2.
    6. Add the tomatoes and most of your cooked sausage and cook out for a few minutes.
    7. Tip your sauce into the pasta and kale pot and mix well.
    8. Spoon your pasta mix into separate casserole dishes or a large casserole dish.
    9. Top with remaining sausage mix and a sprinkle more of Italian seasoning. You could even top with a bit more mozzarella if you have it, but just remember mozzarella is high in saturated fats.
    10. Place dish in oven and bake for 25 minutes, Serve.

     

  • RECIPE: Healthy Bolognese (and Beansprouts)

    Bolognese (with beansprouts)

    Serves 4

    Freezable

    Prep 10 mins

    Cook 30 mins

    This bolognese is packed full of vegetables so makes good for a healthy version of this popular meal. As I tend to avoid wheat I decided to pair this classic dish with beansprouts. It may sound odd, but it really does work well! Not only do beansprouts replicate an al dente spaghetti, but it’s a great way of incorporating another vegetable into your day. Remember we are supposed to be eating at least 7 a day now!

    This dish is equally delicious served with good ol’ pasta. If there is only two of you eating, then reserve the leftovers and freeze for a later date.

    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. I eat a packet of vine tomatoes each day!

     

    MUSHROOMS – Mushrooms contain high levels of vitamin D, which is a vitamin a lot of us are deficient in without even realising. Polysaccharides and beta glucans within mushrooms are beneficial to the immune system function.

    Ingredients

    1 tbsp carotino oil (or other healthy cooking oil of your choice)

    500g minced beef

    250g closed cup mushrooms

    1 onion, finely chopped

    2 vine tomatoes, chopped

    2 carrots, finely chopped

    2 garlic cloves, finely chopped

    100g frozen petit pois

    100ml red wine

    1 tbsp Italian seasoning

    1 tbsp sundried tomato paste

    1 tsp garlic granules

    1 can double concentrate tomato puree (142g)

    Dash of Worcestershire sauce (optional)

    2 bags beansprouts

     

    Instructions

    1. Heat the oil in a large frying pan and warm the garlic to flavour the oil.
    2. Add the chopped vegetables to the pan and cook for up to 5 minutes so that they begin to soften.
    3. Add the beef and cook out until turning brown.
    4. Add the tomato paste and cook for a couple of minutes.
    5. Pour in the red wine and add the Italian seasoning along with salt & pepper to your liking.
    6. Bring the pan to a boil and then reduce the heat for 15 minutes or until your desire consistency.
    7. Serve with beansprouts that have been flash fried in a wok for a few minutes and dash over Worcestershire sauce, if using.

  • 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 | 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.

  • 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.