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Cardamom- Garlic-ginger chicken stir fry

Here’s a stir-fry recipe that takes just 20mins to put together, you’ll love it! an example of flavour explosion that you wan’t forget in a hurry, It  is Citrusy, minty, spicy, musty, herbal and sweet . thanks to the cardamom, ginger, garlic and chili , you will taste all of these flavours in every bite!  Plus the crunch of the baby corn and mangetout!( snow pea)  All these in 20 minutes!  Enjoy!

I would recommend using coconut aminos in this recipe, as it is a healthier alternative to your regular soy sauce, it is soy and gluten free ( great for people with soy and gluten allergy) and has a low GI which means your blood sugar is not spiked ,it is also packed with 17 different amino acids the building block of protein which is vital for body building and repair. Great stuff!

Remember the idea behind healthy cooking and eating lifestyle is to as much as we possibly can , eat in ways that promotes the best health for us and this might mean reading ingredients label, understand how the contents might impact us. Then swapping to closest alternative and this is what I tend to practice, again this might not be for everyone. That being said, I have used worcestershire sauce in this recipe because that’s what I had at hand ( ran out of coconut aminos)

I have also used a lot of ginger in this stirfry , this is mainly to do with my choice of base , chinese lettuce! have you ever wanted salad but didn’t want it cold? looking for a hug in poor ol salad?? this exactly how to get that much needed hug in a salad, all the flavours will mask the presence or the absence of the base. This is a go to bowl when you’re trying to stay light ( tracking your makros) or not very active. If you don’t like ginger, that’s OK!  You can still try it but go easy on the amount of ginger that you add to it. You might just end up loving it!  

Can’t manage spicy food? don’t worry just de- seed the chilli once you have cut the chili in half; and then cut them into thin strips.

Don’t have cardamom?? Ok! ginger and garlic are a good pair and would still give you a flavour burst, but the combination of cardamom, ginger and garlic in this stir fry is what makes it unique. again nothing is set on stone , cooking is all about being creative, feel free to play around with what you have at hand.

Other serving suggestions( depending on your health goals): steamed coarse bulgur wheat, quinoa, cauliflower rice, salad, brown rice, or white rice.

Let’s get cooking!!

Ingredients

  • 2 tbsp extra virgin olive oil
  • 3 cloves garlic, minced
  • 3-4 cardamom seeds
  • 1 onion grated
  • 100 grams chicken breast strips
  • 1 tbsp worcestershire sauce
  • 2.5cm ginger peeled and grated
  • 1/2 tsp ground black pepper
  • 1 pack stirfry kit ( tender stem broccoli, baby corn, mangetout and bok choy/ pak choi)
  • 2 pcs fresh red and green chilies, thinly sliced.
  • 1\2bunch of chinese lettuce sliced( optional base)

Method

  1. Place a pan over medium-high heat.Add olive oil on pan.
  2. Allow oil to heat up a bit then add garlic, onion, cardamom and ginger Cook until fragrant. 3mins( save some ginger for later)
  3. Then add the chicken and cook on each side until nicely firm (about 10mins)
  4. Add worcestershire sauce and all the vegetables and Stir fry until chicken is fully cooked.( 5mins) then add the remaining ginger and stir for another 2mins
  5. Take off the hob and serve with base of choice!

enjoy!

click link for printable recipe https://sites.google.com/site/healthfulnonyecom/cardamom-garlic-ginger-chicken-stirfry

Sheet pan herby sea bream and crunchy potatoes with white wine sauce

Ever had an impulse buy? Or planned a menu right at the shop Aisle? If No just read on and if yes, then here we go!
Celebrating valentine’s day is one of our cherished family traditions and we usually go for a date night. But we have in the past year decided to do things differently. (Cook up a new dish). This year’s menu was originally the mixed seafood coconut curry on link below.

https://healthfulnonye.com/2019/02/12/mixed-seafood-coconut-curry/ The husband’s absolute best!

What a bargain!

Plans changed as I dropped kids off at our local supermarket (Sainsburys) for their activity, as always, I wandered off to the reduced item section and boom!! goes 2 packs of sea breams at an incredibly 80% reduction, I knew instantly that we are having something new at last! My husband loves fish and loves the idea of a bit of wine in fish or meat marinade (Inspired by his second-best TV channel, Cooking channel).
I also found potted fresh herbs and baby potatoes reduced… It’s all coming together now!… phew! it must be a one sheet herby fish and potato bake! Something quick
I love adding fresh herbs to fish dishes, a great way of introducing some flavour to the dish without adding a lot of salt or unhealthy fats. So, the choice of Dill, thyme and bay leaves gave this dish a delicate punch of flavours, anisseedy flavour from the fennel, a spicy kick? thanks to the green bird’s eye chilli and the addition of lemon wedges brought all the ingredients together making the meal a great dinner option that is light and incredibly refreshing.
I appreciate the simplicity of this dish, because of the love that went into the making. So, next time you want to treat a loved one or even yourself, this sheet pan bake will do the job!.
So, I have cooked and served the fish with the bone on , we love to crack every single bit … (what’s happened to health and safety guys?) that’s the fun, but feel free to skin yours if you’d rather without the bone.. sure will taste the same.
Let’s get cooking!!

Difficulty: easy

Seabream, fennel, dill, thyme and green chilli

INGREDIENTS

3-4 sea bream fish
2 fennel bulbs (sliced)
2 Lemons.( sliced)
2 cloves of garlic
30 g bunch of fresh dill
6-8 fresh thyme sprigs (rinsed)
6 bay leaves
6-8 green bird’s eye chilli
250- 300ml white wine.
Extra virgin olive oil
4-5 med sized carrots quartered
potatoes halved with skin on.

METHOD

  1. Preheat oven to 200°C/fan180°C/ gas 6. grease the base of a large roasting tin with olive oil and set aside.
    place a pan on the hob, add 1/2 teaspoon olive oil and sauté half of the sliced fennel, garlic and green peppers until fragrant.
  2. Season the inside of the fish with olive oil then fill the cavity of each fish with the sautéed vegetables and the rest of the fennel and lemon slices, dill, thyme and bay leaves, bay leaves .
    season the halved potatoes and carrots with olive oil and pinch of salt, then scatter the rest of the vegetables and herbs on the remaining fennel, lemon and herbs, then pour over the wine. drizzle the whole sheet with extra olive oil.
  3. Cover the sheet with foil and bake for 25-30 minutes, basting the fish with the pan juices halfway, when the fish is firm to the touch carefully transfer the fish to a bowl and cover loosely with foil to keep it hot.
  4. Make a quick sauce from the pan juices by tipping the juice(the fennel) in a blender, and blitz till smooth. pour into a plate or jug.
  5. Transfer the fish to serving plates, serve with the baby potatoes and carrots, enjoy with the sauce, some drizzle of extra olive oil and extra garnishing as shown in the picture.

Link to printable recipe: https://sites.google.com/site/healthfulnonyecom/herby-fish-and-crunchy-potato-bake-with-white-wine-sauce

Ta…daa!

Happy cooking!!

Serve and enjoy with the white wine sauce

Notes: you can skin the fish side up if you don’t like bones before serving

Chicken chow mein

Here’s a 15mins easy week night dinner idea that is deliciously satisfying, a healthier twist to the original Chinese chicken chow mein.
interestingly guilt free and under 500kcal . Healthy eating is not at all boring, it involves a bit of getting creative, for me it means eating the world, the more diverse, the more nutrients you harvest and the healthier you get. you can still enjoy your favourite comfort meal by simply swapping the ingredients to healthier alternatives closer to what you are used to .

I find organic Edamame spaghetti/noodle to be a better pasta alternative, it is gluten free(great option for those with gluten allergy) ever since I discovered it, it’s been a keeper. if you click on featured recipe in my home page you will find another Edamame spaghetti recipe with a much detailed information about the nutritional content (it will be worth checking).

https://healthfulnonye.com/2018/08/05/organic-edamame-spaghetti-in-cherry-tomato-sauce-with-pan-seared-salmon-fillet/

Having said that, shirataki noodles also works very well with this recipe. it might be worth trying other alternatives out there, sure there are a lot of them now. Any noodles will do this job so well! So the next time a craving for Chinese food strikes , whip up this recipe in just 15mins and you will be glad you did.

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So, Let’s get cooking!

Notes: feel free to try other vegetables( baby corn, fine bean, bean sprouts etc , frozen versions will work just fine too. play around with meat types as well. This recipe is also adaptable to vegetarian or vegan.

Difficulty: easy

INGREDIENTS-

  • 100g chicken breast
  • 80g organic edamame spaghetti (cook according to instruction on pack)
  • 1/2 Pack of mushroom ( washed and sliced)
  • 100g Bok choy/ Pak choy
  • 1 Carrot ( peeled and sliced)
  • 2 Cloves garlic-Red and green pepper( deseeded &chopped)
  • 1 Scotch bonnet (optional)
  • 1 onion /shallot/spring onion
  • 1 cm fresh ginger ( peeled and grated)
  • 1 Teaspoon soy sauce or coconut amino
  • 1 Tablespoon extra virgin olive oil

Method
1- Heat oil in a skillet and stir fry chicken, onion,  garlic, and ginger till fragrant


2- Add remaining vegetables, soy sauce and pepper. reduce heat and cook for 3mins to soften vegetables
3- Add spaghetti to the vegetable mix,  stir well and cook for another 3mins Then turn off the hob and  Serve just enough and enjoy

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Printable recipe- click on link https://sites.google.com/site/healthfulnonyecom/chicken-chow-mein

Mixed seafood coconut curry

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We are exploring the versatility of curry dishes this season (cold nights) It is incredibly comforting and satisfying and pairs well with just about any base.
This mixed seafood coconut curry will wow your taste buds and have you going for more. It is also a good idea for valentine eat in.


The combination of fresh scallops, giant shrimps and fish pie mix finished with squeeze of lemon for that tarty, sweet and fresh touch is everything and more, it makes this curry extra special and one to treat a loved one to this valentine. Lemon in this recipe gives this curry a crisp, clean flavour that allows other ingredients to shine.
The citric acid from lemon reduces the fishy smell, So, don’t ruin the night, throw in some lemon wedges (some people find it unpleasant. ha-ha) keep it crisp, fresh and fruity! Another good news is that your meal will be ready in under half an hour, even when you make your own curry paste from scratch. Which is less than the waiting times in most restaurants, it is worth trying! serve with rice, chapatis, whole wheat wraps, fries, bulgur wheat or quinoa and you will be golden!
My husband’s favourite ever, he is a big fan of hot and spicy! Year round and this curry ticks the box.
Ok! Let’s get cooking!!


INGREDIENTS

  •  2 Onions, 3 celery sticks
  • 4 cloves of garlic
  • 2cm piece of ginger
  • 5 fresh green chilli and red birds eye chilli.
  • 2 packs fish pie mix
  • Scallops and giant shrimps
  • 1tbsp. extra virgin olive oil
  • 1 tsp. mustard seeds
  • curry leaves
  • 1 tbsp. chilli powder
  • 1 tsp. turmeric
  • 2tbspns garam masala
  • 1 tin of light coconut milk
  • 1 tin of chopped tomatoes
  • few sprigs of fresh coriander or parsley


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METHOD

  1. Blend the Onions , celery, garlic, ginger tomatoes and pepper . 
  2. Heat  oil in a skillet add the mustard and curry leaves and cook until fragrant.
  3. Add the blended veggies and cook  for 5 minutes, or until softened.
  4. Mix in the chilli powder and turmeric together with a splash of water, then add the seafood mix, coconut milk and season, bring to the boil, then simmer for 15 minutes, or until the fish is cooked and the sauce has reduced. 
  5. Garnish with  coriander or parsley leaves ,lemon wedges and Enjoy with base of choice. 
garnish with parsley or coriander
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Served with generous heaping of vegetables and coarse bulgur wheat
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Served with parsnip chips and cress… Oh that scallop!

Printable recipe: click on the link https://sites.google.com/site/healthfulnonyecom/mixed-seafood-coconut-curry

Breakfast plantain-egg muffins

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This recipe for breakfast plantain-egg muffins is a delicious quick grab and go option for busy mornings. They are low calorie muffins with eggs, plantain bacon, diverse vegetables for maximum texture and flavour!

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Eggs are smart breakfast choice because they are not only healthy but so versatile, you can poach them, scramble, fry, and make sauces with them. There are endless possibilities with what you can do with eggs.

Coming from a large family of seven my mum had a regular breakfast routine of Eggs with plantain, PAP with AKARA (maize meal and fried black-eyed bean balls), bread and eggs. a typical African breakfast (Nigerian). The switch between these breakfast options meant that breakfast was always enjoyable and satisfying. So, this usually will keep me going till lunch time. in a nutshell, there’s no room for snacking as you are just so full! who can relate?

 But practically, not many of us have time to whip up any of these breakfast options in the morning, plus the problem of picky eaters to deal with. (if you’ve got kids sure you can relate)

So, having a nice twist to the regular egg and plantain or egg recipes it’s exciting. this combination cooks like a real cake, my 4 years old calls it ” the healthy cupcake” bless!

It’s a cool way of getting the kids to eat more veggies, having said that, some kids are gifted with picking out not so hidden veggies like my 4 years old, while he loves these muffins, he will craftily pick out every piece of pepper or onions in it.

So, if you have one like mine I ‘ll advice to blend all the veggies with the plantain and egg and just bake directly. I like to release the fragrance from vegetables before adding them to baked dishes, so this is completely optional. (personal preference) But in practical, not many of us have time to whip up any of these breakfast options in the morning, plus the problem of picky eaters to deal with. (if you’ve got kids sure you can relate)

so, I thought having a nice twist to the regular egg and plantain or egg recipes will be more exciting. this combination cooks like a real cake, my 4 years old calls it ” the healthy cupcake” bless!

It’s a cool way of getting the kids to eat more veggies, having said that, some kids are gifted with picking out not so hidden veggies like my 4 years old, while he loves these muffins, he will craftily pick out every piece of pepper or onions in it. So, if you have one like mine I ‘ll advice to blend all the veggies with the plantain and egg and just bake directly. I like to release the fragrance from vegetables before adding them to baked dishes, so this is completely optional. (personal preference)

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WHAT WILL YOU BENEFIT FROM THIS PLANTAIN- EGG MUFFINS??

  • Excellent source of protein: Eggs contain all of the essential amino acids, so they provide complete protein. protein helps builds and repair tissues within the body, and it’s needed to make hormones, enzymes and haemoglobin which are all essential for the body to function well. When protein-containing foods are digested, they’re broken down into individual amino acids. Then the body uses the amino acids to rebuild whatever specific protein it needs. Getting a regular daily supply of protein is critical because your body doesn’t store amino acids One hard-boiled egg has 6 grams of protein, which gives men 11 percent of their daily intake, while women get 14 percent. In a large egg, about 43 percent of the protein is found in the yolk. Even though that percentage will vary based on the size of the yolk.
  • You will be full for longer: protein is not easily broken down .it is converted to glucose slowly which means your body is not flooded with more glucose than it can cope with, this keeps your blood sugar level steady and in turn means that your energy level are kept steadier and that mid-morning energy crash can be held off. This is from my first-hand experience with diabetes, monitoring my blood sugar levels before and after each meal gave me a good idea of how certain food types impact our system
  • Excellent source of potassium:
  • plantains are like bananas if you are wondering what they are but are less sugary and starchier, but the good kind of starch (Resistant starch, look it up) potassium helps naturally resolve high blood pressure according to studies. here is a good link for more information
  • .https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/how-potassium-can-help-control-high-blood-pressure
  • Good source of dietary fibre: These are mainly the parts of plant foods your body can’t digest or absorb. Unlike other food types like fats, proteins or carbohydrates which your body breaks down and absorbs fibre isn’t digested by your body. Instead, it passes through your stomach, small intestine and colon and help bulk your stool. so, if you have digestive problems, you’d want to eat more vegetables. they keep you full for longer too this means you are less likely to snack in between meals, this is a good tip for weight management. the fuller you are the less you eat and less extra body fat
  • Convenience: finally this breakfast muffin is a winner in terms of health, satiety and convenience. it is grab and go! make them ahead and fridge in airtight containers as shown below pair with fruit of choice and you’ll be on your way to your at least 5 a day servings of vegetables and fruits.
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shall we get baking?

Difficulty: easy 20mins
INGREDIENTS.

  • 6 eggs
  • 1pack cup mushroom chopped (I used chestnut)
  •  5-6 bacon rashers
  • 1ripe plantain(peeled)
  • 2 onions sliced
  • 1 bird’s eye chilli or scotch bonnet pepper (black pepper can do)
Sliced mushrooms, peppers and onions
1 ripe plantain
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METHOD

  1. Preheat the oven to 375 degrees. grease muffin tray with cooking spray or line with paper liners.
  2. Add the plantain in a blender, and crack in the eggs one at a time and  blend  until smooth, this will take less than a minute,  set aside.
  3. Add the olive oil in a pan, then add onions, and peppers cook till fragrant then lastly add the mushroom and cook for 3mins
  • 4. Allow to cool, transfer the cooked vegetables into the plantain- egg mix
  • 5. Divide the plantain-egg mixture evenly among the muffin cups.
Line a part of the tray with raw bacon.. this is for the egg without plantain recipe. if you don’t have plantain you can simply have your egg and bacon muffin!
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Bake for 15-18 minutes or until the muffins are set.

Fill cups with the mix

Serve immediately or portion out into air tight containers and store In the refrigerator until ready to eat.

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Ta..daa!

breakfast on the go!

 notes: 

You can skip the plantain if you don’t have one, and just go with the eggs as shown in the pictures above, I made part plantain-egg mix and part egg and bacon . So, which ever way you swing you’ll be fine.

Enjoy!!

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Printable version :click on link below


https://sites.google.com/site/healthfulnonyecom/plantain-egg-muffins

please don’t forget to tag me if you make it hashtag hardynonye (Instagram page) hashtag healthfulnonye. Thank you!