Good food
In each issue of Vita, we print some yummy recipes and examples of healthy eating - take a look at some of our previous ones using the tabs below.
Salads
Moroccan beetroot and herb salad with yoghurt dressing
Serves 4
Preparation time: 10 minutes
Ingredients
- 750g cooked beetroot dipped in vinegar (not pickled), chopped into wedges
- 250g baby spinach leaves, washed and well drained
- Large bunch fresh mint, roughly chopped
- Large bunch coriander, roughly chopped
For the dressing:
- 250ml natural yogurt (either low fat or full fat)
- 2tsp cumin seeds, roughly ground
- 1 clove garlic, crushed
- Sea salt and freshly ground black pepper
Instructions
- In a large serving bowl, toss together the beetroot, spinach, mint and coriander, reserving a few of the herbs to garnish the salad.
- Make the dressing in a small bowl by mixing all the ingredients together. Season to taste with sea salt and freshly ground black pepper.
- Drizzle the dressing over the salad just before serving and garnish with the remaining herbs.
Recipes courtesy of www.lovebeetroot.co.uk
Herby cracked wheat salad
Ingredients
- 100g bulgar wheat
- 3 ripe tomatoes, deseeded and diced
- 1 red onion, chopped
- ½ cucumber, deseeded
- and diced
- 15g pack chives, finely chopped
- 20g pack mint, finely chopped
- 20g pack flat leaf parsley, finely chopped
- 2 tbsp extra virgin olive oil
- 1 lemon, cut into wedges
Instructions
- Measure out 150ml boiling water and set it by the hob. Heat a large frying pan over a medium heat and add the wheat. Stir it constantly as you dry roast it for about 1–2 minutes or until you get a nutty, toasty smell. Add the water and a pinch of salt. Stir once then allow the wheat and water to simmer for a few minutes by which time the water should be absorbed. Allow it to cool thoroughly.
- Meanwhile, mix together the tomatoes, onion, cucumber and herbs. Stir in the wheat and oil. Season to taste
- Serve with the lemon wedges. This stops the herbs from going dark and allows diners to add the lemon juice themselves.
Cook's tip:
Try replacing the mint with coriander or dill.
Warm broccoli and chicken Asian rice salad
Serves 4
Ingredients
- 400g broccoli divided into small florets
- 150g brown rice
- 2 large chicken breasts cooked
- 1tbsp sesame oil
- 4 shallots finely sliced
- 2 red chillies finely sliced
- 2 garlic cloves sliced
- 3tbsp light soy sauce
- leaves from 3–4 mint sprigs
Method
- In a pan of boiling water simmer the broccoli for five minutes until tender then drain and set aside keeping it warm.
- Cook the rice according to the pack instructions. While it’s cooking tear the chicken into strips.
- To make the dressing heat the oil in a pan and gently cook the shallots, garlic and chilli for 2–3 minutes until they are nicely soft but not brown. Add the soy sauce, mint and chicken and warm through.
- In a serving dish combine the broccoli, rice and chicken mixing well. Scatter a few extra mint leaves on top.
Recipes courtesy of www.loveyourgreens.co.uk
Simple suppers
- Carrot and ginger soup with lemon herb cream
- Quick Moussaka
- Colcannon mash with poached egg
- Leek and chicken noodles
This quick dishes are infused with Eastern flavours and are perfect to warm you up on a cold evening.
Carrot and ginger soup with lemon herb cream
Serves 4
Ingredients
- 600g of carrots peeled and chopped
- 2 medium onions, peeled and chopped
- 1 clove of garlic, peeled and crushed
- 3tbsp olive oil
- 1tsp powdered ginger
- 1tsp medium curry powder
- 1 litre good stock (chicken or vegetable)
- sea salt and black pepper
- rind of one lemon cut into strips
Lemon herb cream
- 1 x 200g crème fraiche
- finely grated rind of one lemon
- 2tsp chopped parsley
- 2tsp chopped chives
Method
- Heat the olive oil in a saucepan and add the onions and carrots, cook for several minutes, stirring from time to time. Do not brown the vegetables. Then add the garlic, ginger and curry powder and cook for a further minute.
- Add the stock and lemon strips to the pan, half cover the pan with a lid, and simmer gently for 20 minutes until the carrots are tender.
- Cool slightly, then liquidise the soup until smooth. Taste and season with sea salt and black pepper. Reheat to serve.
- To make the cream, stir all the ingredients together gently, or the crème fraiche will go runny. Spoon a dollop into the middle of each bowl of soup, garnish with chives or parsley. Serve with wholemeal crusty bread.
With a bit of imagination, the humble potato can be transformed into an exciting supper. Here are two different potato dishes to inspire you.
Quick moussaka
Serves 4
Ingredients
- 500g lean minced lamb, beef or pork
- 1 onion, chopped
- 340g jar tomato and basil sauce
- 600g potatoes, thinly sliced
- 1 medium egg, beaten
- 200g low fat Greek yoghurt
- 75g cheddar cheese, grated.
Method
- Preheat the oven to 200oC, gas mark 6.
- Fry the mince and onion in a saucepan for 5 minutes. Drain off excess juices. Add the sauce and cook for 1 minute.
- Place half the potatoes in the base of a 2 litre ovenproof dish, top with the mince and then layer the remaining potatoes on top.
- Mix together the egg and yoghurt and spread over the potatoes. Sprinkle over the cheese and bake for 40–45 minutes until golden.
Potato tip: for the very best results use a waxy variety like Charlotte or Estima.
Colcannon mash with poached egg
Serves 2
Ingredients
- 400g potatoes, diced
- ¼ Savoy cabbage, approx. 190g, shredded
- 25ml semi-skimmed hot milk
- 100g smoked bacon, diced
- 50g mature cheddar cheese, grated (optional)
- 2 medium eggs.
Method
- Boil the potatoes for 10–12 minutes until tender then drain and transfer to a large bowl. Add the cabbage to the same pan and cover with boiling water and cook for 3 minutes.
- Meanwhile mash the potato with the milk and season to taste. Drain the cabbage and stir into the potato.
- Fry the bacon in a non-stick pan for 4–5 minutes until browned and stir into the potato and cabbage. Finally add the cheese, if using.
- Boil some water in a small pan and poach the eggs for 3-4 minutes or according to taste and serve on top of the Colcannon.
Potato tip: for a really fluffy mash use a floury variety like King Edward or Desiree.
Recipes courtesy of www.lovepotatoes.co.uk
Leek and chicken noodles
Serves 2
Ingredients
- 250g egg noodles
- 1 spray of oil
- 2 skinless chicken breasts, diced (or 250g peeled prawns)
- 1 leek, finely sliced
- 5cm piece of root ginger, peeled and grated
- 1 tbsp medium curry paste
- 125g frozen peas
- soy sauce to serve
Method
- Break the noodles into a large bowl. Pour over enough boiling water to cover. Stir and toss the noodles in the water and then leave on one side for 6–8 minutes
- Meanwhile, heat a wok and spray with oil. Add the chicken pieces or prawns and allow to cook through (about 10 minutes for the chicken and 5 minutes for the prawns). Remove from the wok and set aside on a plate. Stir-fry the leek and ginger until softened. Stir in the curry paste and cook for a further 2 minutes. Stir in the peas and chicken or prawns. Reduce the heat, cover and cook for 3 minutes.
- Drain the noodles and add to the wok, toss well to coat. Serve with a splash of soy sauce.
Recipe courtesy of www.british-leeks.co.uk
Vegging out
Cauliflower and mediterranean vegetable coucous
Beetroot and butterbean hummus
Leek and stilton soup
Cauliflower and Mediterranean vegetable couscous
Ingredients
- ½ cauliflower (approx 500g), cut into 2cm florets
- 150g courgettes, halved lengthways and cut into 1cm slices
- 100g red peppers, deseeded and cut into 1 cm die
- 1 red onion, peeled, quartered and cut into thin ‘moons’ (150g)
- 2 tbsp olive oil
- 250g couscous
- 400ml hot vegetable stock
- Salt and freshly ground
- black pepper
- tbsp freshly chopped parsley
Instructions
- Preheat the oven to 220ºC, gas mark 8.
- Place all the vegetables in a large roasting tin in a single layer and drizzle with 1 tbsp olive oil. Place in the oven for 20–25 minutes until tender and starting to brown, turning half way through cooking.
- Meanwhile, place the couscous in a large bowl and pour over the stock. Cover and leave to stand for 5 minutes. Stir to break up the couscous, then add to the vegetables in the roasting tin once they are cooked. Season thoroughly and stir in the remaining 1 tbsp olive oil, combining well. Serve sprinkled with the freshly chopped parsley.
Cook's tip:
Pop this dish in a lunchbox as a great alternative to sandwiches
Recipe courtesy of www.thinkvegetables.co.uk
Beetroot and butterbean hummus
Serves 4-6
Preparation time: 10 minutes
Ingredients
- 250g cooked beetroot dipped in vinegar (not pickled)
- 1 tin butterbeans (410g), drained and rinsed
- 1-2 cloves garlic, crushed
- Small bunch fresh chives, finely chopped (reserve a few for garnish)
- 3tbsp extra virgin olive oil
- Sea salt and freshly ground black pepper
Instructions
- Chop the beetroot into small dice, set aside in a medium bowl.
- In a food processor blitz the butterbeans with the garlic, chives and olive oil. Season to taste with sea salt and freshly ground black pepper.
- Transfer into the bowl with the beetroot and gently fold through to mix. Spoon into a serving bowl, drizzle with a little extra olive oil and garnish with a few snipped chives. Serve as a dip with pitta bread or part of a salad lunch buffet.
Leek and stilton soup
Serves 6
Ingredients
- 8 leeks, trimmed, washed and finely chopped in a food processor
- 2 sticks of celery, roughly chopped
- 50g butter
- 1tbsp light and mild olive oil
- 1 large baking potato, peeled and diced
- 1.5litre vegetable stock
- 150ml single cream
- 225g Stilton, crumbled
- salt and pepper
Method
- Cook (but don’t brown) the shredded leek and celery in the butter and olive oil for 5 minutes to soften. Add the diced potato and stock. Bring to a gentle simmer. Cover and cook for 30 minutes.
- Blend in batches in a food processor with the single cream, Stilton and seasonings to a coarse consistency. Top with strips of cooked leek and serve with warm crusty granary bread.
Recipe courtesy of www.british-leeks.co.uk
Have your say
We always want to hear about people’s experiences
If you’d like to tell us more about this subject complete the following form. We may use your comments in future issues of Vita or in Vita online. Supply us with an email address and we’ll let you know if we are going to use your comments.
