Golden curry

Hearty and delicious

If you love Curry as much as I do then you’d want to try this “pot of sunshine in the middle of winter” , Made with natural , fresh ingredients with anti-inflammatory properties. Just another way of taking pills but the good type … hahaha. perfect comfort meal for the family, packed full of your 5 a day beneath a golden sheeth. I can go on and on about this “beauty” most importantly because it takes only 20mins to put together. How good does that sound? Yes!

personally I love and enjoy eating meals that take less time to prepare without compromising quality( nutrition and satiety) and this curry is just bang on!

I also love that it is so versatile, goes well with steamy rice, potatoes, cruciferous vegetables, veggie chips and other rice alternatives like quinoa and bulgur for those of us with health and weight management goals… phew ( it’s simply a win win) . Great for kids, if your kids are anything like mine, they love rice and would eat anything with it. so , hiding those vegetables in this golden blanket is a sure way to get the veggies in with less fuss. lastly , you can also portion out and freeze for the rest of the week.( like I did) As always I try to cook up a batch to free up some time for the week and also save cleaning up the hob every time.. It’s a royal pain( not my favourite job๐Ÿ˜)

Ok enough of the talk let’s get cooking! I know Curry is a regular, but however you cook it , please please try using fresh turmeric , ginger, garlic and coriander seeds and thank me later, the taste is so distinct. You can use whatever vegetable you have on hand. I love spinach and would throw it in just about anything..

Happy cooking!!

Ingredients

Curry paste

–2.5 in ” fresh ginger

–8 cloves fresh garlic

–1 tbsp coriander seed

–1tbsp cumin seed

–3 red chilli peppers

— salt to taste

Curry—–

— 1 coconut milk ( canned)

–2 1 tbsp coconut oil

–3 Onions

–4 thinly diced carrots ( optional)

— 1/2 bag of frozen spinach or fresh

— 1 cup of pre-cooked chickpeas

Pre-cooked chickpeas


Method
  1. Start by making the curry paste. Place all of the ingredients into a food processor and blitz to a smooth paste.
  2. place a large pan over medium heat and add the coconut oil and cook the curry paste for 5 minutes, until fragrant
  3.  Add the chopped carrots. Coat in the curry paste before adding the coconut milk. reduce the heat to medium low and simmer for 15 minutes, or until the carrot is tender
  4. Finally add the pre-cooked chickpeas and spinach leaves and cook for a few minutes to allow the spinach wilt. 
Continue reading “Golden curry”

BLACK EYED BEANS PLANTAIN PIZZA

Black eyed beans is a nutritious plant based whole food with a good proportion of dietary fiber 4g, total carbohydrate 16g, protein 9g and calories 128kcal per 100g serving.(according to nutritionaldata.com and fitnesspal).

I grew up eating beans pottage served with plantain, yam or rice as it was thought that black eyed beans is a complete protein so needed to be balanced with carbohydrate and most of us still believe that beans is a complete protein and still eat this way. from the nutritional composition we can see that it is more carb than protein. knowing the nutritional composition of an ingredient helps with choosing the right ingredient that will pair well with it so as to not only maximize the nutritional benefit but also reduce the impact on the waistline.
Black eyed beans is quite versatile, it can also be eaten as a pudding ” Moin-Moin” the skin of the beans is peeled, blended with onions, peppers, oil, salt and steamed in plantain or banana leaves. A delicacy traditionally eaten in the western part of Africa(recipe coming soon)

So I have paired black eyed beans with half ripe plantain which is also a nutritional bomb to create a delicious , fluffy, chewy crust different from other healthy pizza alternatives out there (bready in texture).
Good news is, this pizza is a combination of complex carbohydrate with a low glycaemic load, so takes time to break down when eaten, this means no blood sugar effect, you’ll be feeling full for a long time, less appetite and consequently no extra flabs!!

If you are from west Africa precisely Nigeria, you know how precious moin-moin is ? talk about something quick and healthy moin- moin tops the list.
So I made black eyed pudding for the week and by day 3 my kids were bored already, so I thought to try something close to what they enjoy eating without a fuss PIZZA!. with the left over ingredients (about 100g peeled black eyed beans and half ripe plantain) pinch of salt, pepper, Italian seasoning, oregano and a table spoon of extra virgin olive oil I was able to put together this delicious healthy pizza crust..
It is gluten free, flourless, no raising agent, just as natural as can be. easily adaptable to vegan, simply swap toppings and you are good to go.
It is super filling and can be served with or without salad and oven baked wedges and spicy chicken wings for a complete pizza night experience.

let’s get cooking!

INGREDIENTS FOR CRUST
– 100g black eyed beans
-1 half ripe plantain
– 1 Tbsp extra virgin olive oil
-I Tsp garlic powder
– I Tbsp Italian seasoning/oregano
– Pepper and pinch of salt to taste.

INGREDIENTS FOR SAUCE
-Half canned tomatoes or fresh tomatoes
-peppers,
-1onion
-2 garlic cloves
-1/2 tsp salt,
-basil leaves
-1 tbsp. extra virgin olive oil
Blend all ingredients and cook in extra virgin olive oil over low medium heat till fragrant and cooked.(8mins or less) take off the hob and set aside

METHOD FOR CRUST
1. Blitz all ingredients in a blender

2. Grease lined pizza tray, pour your batter and cook in pre-heated oven for 20-25mins (flip other side to cook half way cooking time) turn off heat. 20180728_174428
Allow to cool, then spread the marinara sauce over it
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layer with toppings of choice.
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Enjoy!!

please leave a comment if you make it and don’t forget to tag me on Instagram #hardynoye#healthfulnonye
. thank you.

ORGANIC EDAMAME SPAGHETTI IN CHERRY TOMATO SAUCE WITH PAN SEARED SALMON FILLET

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I’m so thrilled to have found a healthier alternative to spaghetti!!
I have been off pasta due to blood sugar spikes,(once diabetic but now fine) so for nearly four years now, I intentionally stayed off any high glycaemic food type.I have had to swap with courgettes/zucchini noodles which is no where close to regular pasta in taste and texture but healthier and served the purpose of keeping my blood sugar normal and the extra pounds off…hahaa

So my excitement when I found this organic edamame spaghetti at my local store(sainsburys) was beyond words. After scanning through the nutritional content I quickly threw it into my trolley, I had to definitely try this one out!!

WHY YOU SHOULD TRY EDAMAME SPAGHETTI?
Edamame spagetti is made from 100% Edamame,a young soy beans harvested early before they are ripened or hardened. is a complete protein, provides all the essential amino acid needed in your diet.(humans can’nt make this type of protein, so they get it from their diet).
Naturally high in healthy fats( polyunsaturated fats omega-3 alpha lineolic acid).
It is gluten free, low calorie and excellent source of protein, good source of calcium, fiber and iron about 45% of your iron recommended dietary intake.(goodnews if you have low blood iron levels)

SO in comparison with traditional spaghetti edamame spaghetti is a nutritional winner with 42.2g of protein, 23.3g of fiber, 13.1g carbs, 6.6g fat per 100g. Whereas, regular spaghetti has 7g of protein, 0g fiber, 28g total carb, 0g fat.
Studies suggests that eating varied plant based foods can reduce the risks of many lifestyle related health problems such as Osteoporosis, heart disease, obesity, type 2 diabetes, cancer and a host of others, so this spaghetti really is a go to if you are looking to keep healthier and cut back on flabby pounds.

WHAT DOES IT TASTE LIKE?
This is the million dollar question…haahaa in all honesty I did’nt know what to expect, I thought it will be funny and mushy maybe, but surprisingly with every bite was like mmmmhhh…so oo good. it has the same soft texture and taste as regular pasta but with little edamame flavour(not to bad)

So I whipped up a home made pasta sauce with cherry tomatoes, cooked the spaghetti for just 4mins(according to instruction in the pack) it is a bit fragile so needs to be handled carefully if you dont want it all broken up. drained and tossed into my sauce and served on a bed of veggies with buffalo mozzarella(optional) topped with pan seared salmon. so scrumptious and comforting.

INGREDIENTS(2 servings)

-A handful of edamame spaghetti
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– cherry tomatoes
-1 tbsp extra virgin olive oil
-1Tbsp oregano
-3 garlic cloves crushed
-1 onion chopped
-1 tsp paprika
– buffalo mozarrella(optional)
-peppers and salt to taste
-basil or parsley for garnishing

METHOD

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1.Bring water to a boil in a pan , add pinch of salt and gently add edamame spaghetti cook for 4mins, drain and
Set aside.
2.In a skillet over medium heat saute onions and garlic till fragrant, then add fresh tomatoes and season, cook for about 5mins
Then add your spaghetti allow to simmer on low heat for 3mins and turn off heat. garnish and serve with topping of choice.
Enjoy!!
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STUFFED EGGPLANT BOATS

A simple delicious combination of carbohydrate(low), protein(high) healthy fats and vegetable with loads of vitamins, minerals and phytonutrients(antioxidants)that are brain and heart healthy.

Egg plant or Aubergine stuffed with spicy ground beef and chick pea sauce, the egg plant balances the flavours from the fiery ingredients in the sauce, giving this meal a subtler taste, simply divine.
Great for a week day dinner, easy and simple to make. This meal was inspired by “Moussaka” a Greek cuisine made with eggplant or potatoes, flour, milk and seasonings. I fell in love with this dish while on vacation in Greece mainly due to it’s simplicity. And the chef at the hotel was kind enough to write me the recipe( I had to ask for the recipe to satisfy my adventurous palate ๐Ÿ˜ƒ).
As always I had to recreate the recipe to make it healthier and that’s how I ended up with these lovely boats!20180626_190339.jpg
Before we go to how to make, let’s get a sneak peek into our base AUBERGINE which is the main ingredient for this dish. If you’ ve read my About page, you’ll know why I pay close attention to my ingredients I like to know what I’m eating and how it benefits my body. So, I don’t mean to bore you with long reads…Ha-ha

sure, you’ll find it useful!

Aubergine is a great low calorie addition to any meal. it is high in dietary fibre both soluble and insoluble fibre (about 3g fibre per cup) and adds a lot of bulk to your meal which helps reduce your appetite because it absorbs water in the digestive tract making you feel fuller for longer. Fibre regulates rate at which food is digested and contributes to satiety which keeps us feeling fuller for longer.

Soluble fibre dissolves in water and forms a gel that moves through the intestine and slows digestion preventing cholesterol and high blood sugar.(so great for maintaining a stable blood sugar)
while insoluble fibre– does not dissolve in water, helps to bulk up stool and so that it can be passed easily. prevents constipation, eliminates toxic wastes through the colon and balances the PH level in the intestine stopping your gut bacteria from producing substances that can cause colon cancer both types of fibre are needed for weightloss or weight management and for a better digestive health.

I try to add more fibre to my meals and tend to go for ingredients that contain a fair dose of both soluble and insoluble fibre and egg plant is one of them.

Also why getting enough fibre in is good it also important to maintain a balance because if fibre is taken in excess it can make food move too quickly reducing the amount of minerals absorbed from food and can lead to digestive problems like
Gastritis, bloating, diarrhoea and cramps.

the recommended daily reference intake for adults is about 30g according to the British nutrition foundation
AGE 2-5(15g), 5-11 years (20g), 17 and over (30g).

So it is important to keep your meals as balanced as possible because no single ingredient is magic on it’s own.
TYPE OF AUBERGINE TO USEaviary-image-1530220687445.jpeg

choose ones that are firm, smooth shiny with a vibrant colour. I have also learnt to check that my egg plant is not bruised before buying as this means that the flesh inside is decayed.
the stem and cap should still be green as pictured above.
Always test for ripeness by gently pressing the skin with your thumb, if it bounces back the egg plant is ripe, but if the mark remains then it is not.

INGREDIENTS
– 1 Large Aubergine(egg plant)
– 1/2 pack ground beef
– 1/2 can chick peas ( I used freshly cooked, i always batch cook my chickpeas store in tubs and freeze makes it handy for speedy meal preps)
– 1/2 canned tomatoes(low sugar option)I used 3 fresh red tomatoes
– 1 scotch bonnet or 1tsp chilli powder(depends largely on how spicy you can go, adjust accordingly)
– 1/2 Tsp dried oregano
– 1 onion (chopped)
– 1 Tsp coriander or cumin
– 2 cloves of garlic and oregano
– 1Tbsp olive oil and pinch of salt to taste
– handful of grated mozzarella for topping
– Parsley or herb of choice and a slice of lemon for garnishing

METHOD

1- wash and half your egg plant, use a spoon to scoop out the inside leaving about an inch, careful not to pierce the skin. Gently rub with pinch of salt oregano and olive oil(feel free to use any other herb)
Place in a greased oven tray and pop into pre heated oven and bake for 10mins. Then chop the meaty part scooped and set aside.

2- While the eggplant is baking, sautรฉ your garlic and onions in a skillet, then add ground beef crumbling with a wooden spoon till meat is brown and no longer red. then add tomatoes, chopped meaty flesh of the egg plant, season with the rest of the ingredients and cook for about 8mins and remove skillet from hob.

3- divide sauce between the halved eggplant, sprinkle with cheese
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VEGAN/VEGETARIAN
just use chickpeas with other veggies of choice.

Serves 1