Tag Archives: healthy

Mediterranean Vegetables

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I’m pretty sure this ‘recipe’ is long over-due. Ok so, really simple dish, can be served as a side, part of a main meal, put into lasagnas, bolognese, on pizzas or eaten as a snack and it’s oh so healthy!

Ingredients
Courgettes
Red onion
Green/red/orange/yellow peppers – make it colourful!
Carrots (optional, slice them thin if you add them, I don’t)
Aubergine (optional but I would advise cooking these separately. I think they need their own post)
Italian herbs and spices – you know, you’re typical blends or random mixtures of anything. Oregano is a must I think.
About a teason of butter/ghee/coconut oil
Pinch of salt and pepper

Method
Chop the veg chunkily (awesome word!) and toss into a frying pan with the fat of choice and season/herb up. Put it on a meadium to high heat and just give the pan a shake until the veg are a little tanned.
Don’t kill (overcook) the veg please, we want them to be full of goodness still and they should be a little crunchy still. If they’re mushy, you’ve gone too far. Simple, yummy and kids will LOVE them!

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Num num, yum yum!

Lemony Prawns

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I love prawns. And lemon. And corriander. This is a really quick recipe and it’s so tasty! It’s good as a light lunch, snack, part of breakast. I like to savour the taste of these prawns and the more lemon I add, the better! Chilli and lemon is a wonderful combination, I need to use it more.

Ingredients
salt
Pepper
Crushed Red chilli flakes
Fresh Lemon
Fresh Corriander
Prawns
Tiny bit of butter or ghee
You could also add a little crushed or minced garlic.

Method
See the images and captions below lol.
As good as coconut oil is, I would never use it on prawns. They have such a light delicate flavour and I think coconut oil would overpower them too much. But that’s just me… Hmm, soeaking of coconut oil, I’ve kinda abandoned it lately… oops?

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Mix prawns with spices, some corriander and lemon in a small bowl

Fry the prawns for a couple of minutes just to warm them through really...

Fry the prawns with a bit of butter/ghee for a couple of minutes just to warm them through really…

The prawns curl up and get some 'colour' when they're cooked enough. Make sure you leave some sauce because it's uber tasty and tangy, just how I love it! Dry prawns are not cool.

The prawns curl up and get some ‘colour’ when they’re cooked enough. Make sure you leave some sauce because it’s uber tasty and tangy, just how I love it! Dry prawns are not cool.

Serve with pan-fried/roasted mediterranean vegetables and Tomato salsa. Add more lemon to the prawns after cooking if desired... it's good for you!

Serve with pan-fried/roasted mediterranean vegetables and Tomato salsa. Add more lemon to the prawns after cooking if desired… it’s good for you!

The juices from the salsa and prawns mixed together is scrumdiddlyuptious!

Ezme Salatasi recipe.
Pan-fried or roasted Mediterranean vegetables.

Egg spring (or pancake) rolls

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I love this for it’s simplicity and the goodness you can get from this light meal or breakfast option.

The idea is simple: I love spring rolls and this is healthy alternative.

Ingredients
1 or 2 eggs
sliced mixed vegetables/left over stir fry/bean sprouts etc
Salt & Pepper

Depending on the size of the pan you fry your eggs in, you will need one or two eggs. the frying pan I used was small so one egg was a enough. Whisk the egg and fry like a pancake. Lightly fry your vegetables  with some S&P or use some left over stir fry as the filling. Place a couple of tablespoons worth into the centre of the egg pancake and then fold the right and left sides over and roll away from you into a sausage-ish shape. Cut in half and serve!

Roast Chicken

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Who doesn’t love a roast?!

Ingredients
Chicken thighs/drumsticks with skin.
Paprika
Cayenne pepper
Crushed chilli flakes
Himalayan salt
Hot piri piri seasoning from Sainsbury’s (yummy!)
Small white onion
No added salt/reduced salt stock cube. If you only have the regular kind, OMIT the above Himalayan salt.

Method
Mix the spices together or spinkle on to the chicken legs. roll them about until evenly coated, place into a small roasting tin. Finely slice 1/2 – 3/4 of the onion, or the whole lot if you love onions. Chuck on top of chicken with about half a stock cube crushed on top. Cover roasting tin with foil and pop into the oven for 20 mins on Gas mark 6, after 10 mins, turn the chicken and add water to create sone sauce, not a lot, just about 1cm deep in the tin maximum. Roast for 10 minutes, turn and roast again just to crispen the skin. The onions should be soft and the sauce should be nice and brown. Not thick because it’s not a gravy.
You could mix the stock cube with a little water and then add it but I do it this way because sometimes, depending on how much chicken you use, you may find you have enough liquid from the chicken fat and stuff. Don’t add any oil or fat to the chicken, all the fat you need is in the skin. And this should be made too often because of the fat content.

Serve with salsa, roast veg, pan fried veg, steamed veg or whatever you fancy and enjoy!