CHICKEN TAGINE

Turn up the heat with this delicious healthy homemade chicken tagine made with aromatic spices from North Africa.

If spice is your thing then you’d definitely love this pot. Ras el hanout is a north African spice (Algeria,morocco) A mixture of the best spice you can ever imagine, I love the intensity of the flavour and how it goes well with coriander. However if you can’t find it, you can use garam masala or curry powder with coriander powder or leaves.

The lovely thing about this recipe is that it is easily adaptable vegetarian or vegan recipe, just skip the chicken and add more chickpeas, butter beans or kidney beans. You can also add quorn or tofu just about any other vegan alternative will work well in this recipe

You can batch cook and fridge or freeze you save kitchen time and cost of weekly lunch or dinner. plus you get the opportunity to add more vegetables to your diet…hello fibre!

Serve with brown rice, cauliflower rice, bulgur wheat or quinoa for a perfect balanced diet.

Keeping it really quick and simple today until next time.

Please do not forget to let me know how you get on!

Happy cooking

Ingredients

1. Fresh chicken breast or chicken off the bone , cut into bits

2. 2-3 red bell pepper ( chopped)

3. 2 courgette (chopped)

4. Carrots( optional)

4. Green bean ( optional)

5. 2 chicken stock cube

6. 2 tins chopped tomatoes

7. 2 tins butter beans or chickpeas

8. 3 onions chopped

9. 2Tsp fresh ginger

10. 4 cloves garlic

11. 3Tbspn coriander

12. 2tbspn ras el hanout

13. 1 Tbspn freshly squeezed lemon

14. 4 Tbspn olive oil

15. 1 Tspn chilli or paprika ( optional)

Method

1. If using chicken off the bone cook it first and set aside( add seasoning of choice) if using chicken breast skip this stage.

Heat oil in a pan and saute onions, garlic and ginger

2 . Add chicken to the mix and cook properly if using chicken breast( 8mins) or just add your already cooked meat.

3. Add courgette, tomatoes, peppers, beans and all the seasonings including lemon

4. cook on low heat for 25-30 mins , taste add more seasoning if required then simmer for a further 5mins to allow flavours to come together.

Serve with brown rice , quinoa , bulgur, or cauliflower rice.

Enjoy!

Muffin potato croquettes

This is another delicious way of using up leftover mashed potatoes and bits of not very happy bread in your bread jar, or if you are tired of same old mash and want to switch things up a bit. While we all understand the importance of reducing food waste not many of us can help it, but would love to given the opportunity.

The two foods that gets wasted the most in my house are potatoes and bread, because they are a major staple and always ends up in my basket for every grocery (big savers! especially if you’ve got little ones)

However, I find that i always have potatoes sprouting away in my food basket and bread going out of date and they sadly end up in the bin . This recipe is a good way of recycling these staples, I have grated sad looking bread in my jar to make homemade breadcrumbs! and saved some potatoes from sprouting!

Breadcrumbs

I love creative ways of cooking the same ingredients differently as this not only adds to our growing family menu but also gives me that satisfaction of trying something new!

My kids will eat anything in a muffin tin, so this is a brilliant opportunity to make the fussy eaters happy (if you’ve got one). We love mash potatoes but like everything else , eating the same thing repeatedly can be boring some times. So this is an exciting addition to our menu, my kids love it and have asked to be on repeat! (Gla..d!)

I have adapted this recipe from ” love food hate waste” to suit our eating preference. The joy of cooking for me is being able to adapt or recreate recipes to suit our dietary and taste preferences.

I have increased the heat (spice) and flavour by adding garlic, basil, onion, red chilli powder and English mustard to bring this recipe to life.

It is a complete meal with a good combination of all food types, carbohydrate, protein, and fat. serve with any savoury or sweet dip for best experience. I served it with homemade sour cream dip with chives (for the kids) and extra spicy pepper and basil sauce..because the hotter the better!

However, feel free to keep it mild and enjoy on its own or with a mild sauce of choice.

Finally, I have also saved portions for the week as always, served with veggies and a combination of the white and pepper sauce for a quick cold or hot lunch. having meals prepped ahead means you are not leaving your food choices to chance.

Now let’s get cooking!

Makes : 16 croquettes Time: 30mins

Ingredients

  1. 500g potatoes (roughly 12 medium size) or 2.5cups mash
  2. 2 free range eggs
  3. 100g grated cheddar cheese
  4. 3tbsp chopped basil leaves or chives
  5. Homemade breadcrumbs
  6. Butter
  7. 1 onion (grated)
  8. 2 garlic cloves (minced)
  9. 1tspn mustard, chilli powder
  10. Pinch of salt (optional)

Method

  1. peel , boil potatoes with pinch of salt till tender and mash with butter, onion, mustard, whisked eggs and cheese. season with basil and pepper.
  2. Grease muffin tray with olive oil spray or butter
  3. Shape the potato mixture into croquettes and roll in breadcrumbs in a circular motion to coat well.
  4. Place croquettes the muffin tray and brush with egg and olive oil and bake in preheated oven for 15mins or till golden.
  5. Serve with sauce of choice.

Cooking Tips

  • Any strength of cheddar will work well in this recipe and if you don’t have basil you can use chives
  • Mashed potatoes vary in thickness, check consistency before adding eggs as this might make it too thin and hard to roll. helpful to make mash hard then loosen consistency with eggs
  • Be sure to level your cup when measuring leftover mash.

Happy cooking!

Multi-seeded muesli chia-oat loaf

Eat more fibre! you’ve probably heard this before, but do you know why this is so important? You’d have to try this delicious , flourless, and flavourful loaf loaded with dietary fiber and micronutrients. The perfect bread alternative with great benefits for your digestive health

Healthy eating for me, means being mindful and informed about my food choices, hopefully that’s the same for you!

Why should I choose this bread alternative?

This loaf is a delightful combination of 100% whole grain and seeds such as rolled oats, coconut flakes, gojiberries, raisins, pecans, pumpkin seeds, brown linseeds blended with banana, chia and blueberry mix. This combination is loaded with dietary fibre also known as roughage or bulk. Fibre is not easily digested by your body it acts as a ”bulking” (laxative) agent and makes it easier to pass stool. (prevents constipation) unlike carbohydrate which your body breaks down and absorbs. Fibre also acts as food for your gut bacteria (prebiotics) which has a beneficial effect on the richness of your good bacteria population.

There is available evidence that eating foods rich in dietary fiber can help reduce your risk of type 2 diabetes, heart disease, colon/rectal cancer, normalise your bowel health and also help you maintain a healthy weight.

I can relate with the evidence around maintaining a healthy weight and normal blood sugar. I had a history of diabetes and introducing more fibre into my diet has been instrumental to reversion. I find that when i eat more fibre, I tend to drink more water and feel fuller for longer, this curbs down my appetite and helps me stay within my daily caloric allowance effortlessly. I usually eat a slice or 2 with plain greek yoghurt or just with coffee and this keeps me well under 250kcal for breakfast (Ace! ) I don’t get that mid morning energy crash and stay full till next meal.

pieces of the loaf dunked in plain greek yoghurt.

Sometimes, I break a slice into tiny pieces and snack in bits through the morning. Oh i love the chewiness and seedy whole grain texture. If you love chewing then you’d love this loaf. It is also a good make ahead breakfast option, I stack slices into portion containers and fridge for up to 1 week.

Knowing the benefits of dietary fibre, if you are struggling to include more fibre into your diet, here’s the good news! This natural multi seeded loaf will make it easier for you to reach your recommended daily dietary fibre intake of 30g (women). Just with everything else, moderation is important. Foods high in fibre are good but eating too much too quickly , especially if you are just introducing it to your diet can lead to stomach bloating , gas and cramps. It is advised to gradually increase dietary fiber over time, so as to allow the good bacteria in your stomach to get used to the change. It is also recommended to drink lots of water so that the fibre can absorb it which then bulks and softens your stool.

Ok! enough of the stool talk and let us get making your own loaf which is much easier than you’d think.

Achieving the perfect healthy crust ( not the same with a white crust to be honest but perfect) and texture with this easy recipe is down to the muesli grains, as it contains different mix of seeds and coconut flakes. I would really recommend using a muesli but you can also make up your own muesli by using 100% rolled oats, coconut flakes, nuts and seeds of choice That’s probably even better as you get a choice of texture and flavour.

I have used the chia and blueberry mix to boost the nutrient content .

Also, it serves as a good alternative for people with egg allergy as the chia powder acts as a good binder. Milled flaxseed can also be used

The crunchiness, sweetness from banana and woody aroma of cinnamon spice in this loaf is the highlight of this recipe .

There’s nothing better than the aroma of freshly baked loaf especially when it is bursting with essential health benefits!

Ingredients

  1. 300g 100% muesli (I used ASDA coconut and grains muesli)
  2. 3 Tablespoons chia and blueberry mix
  3. 3 bananas
  4. 2 Eggs (optional)
  5. 1 Teaspoon baking soda (optional)
  6. 1 Teaspoon coconut oil (optional)
  7. 1 Tablespoon ground cinnamon (feel free to try out other flavours)
  8. Handful of linseeds for sprinkling
  9. squeeze of coconut nectar (optional sugar alternative)

Method

Mash the banana in a clean bowl, whisk eggs into the bowl, mix in all ingredients until well combined (remain a little bit of the linseeds for sprinkling) Pour into a greased bread tin and bake for roughly 20mins at 170 degrees. or until a wooden stick inserted comes out dry.

Tips: Add 2-3 tablespoons of plain greek yoghurt for added moist. It also helps to hold the ingredients together especially if you don’t have chi- blueberry mix or milled flaxseed .

Splash of milk or water can also help with loosening the consistency.

Don’t bake for longer than 20-25mins if you don’t want it crusty.

Happy baking and hope you enjoy it as much as i do.

Trio-bean salad with garlic-dijon mustard vinaigrette and salmon fillet

I find vegetables and beans to be a pantry essential, because they are so versatile. I always have a good stock of these items either in a frozen, canned or fresh version. They are great for days you are not kitchen ready but want something nutritious, satisfying and quick.

You can cut up a bunch of raw or cooked vegetables , season it with oil and herbs to create a nutritious meal accompaniment or serve along side fish, eggs, cheese( mozzarella) or meat as a main course.

Trio beans

Beans on the other hand , is a nutritional power house . A good source of complex carbohydrate, protein, B vitamins, iron, potassium and fiber. Beans can be adapted in various ways, cooked in a tomato sauce, they make a good pizza base alternative check linkhttps://healthfulnonye.com/2018/08/06/black-eyed-beans-plantain-pizza/

Can be cooked as a pudding ( Moi-Moi) A west African dish made with black eyed beans and seasoned to perfection( future post) And can also be cooked plain and paired with bunch of vegetables to create a nutritious and satisfying meal, another way of switching up a boring salad.

Here in this recipe, I have combined 3 types of beans, the cannellini beans, the red and black beans with purple cabbage, cucumber, mixed peppers, red onions, and carpers with spiced extra virgin olive oil, added fruit for a touch of sweet and savoury and a dash of lemon juice to bring all the ingredients together. beautifully garnished with fresh herbs ( mint, parsley and basil) Incredibly refreshing!

I cooked up a pack of whole trio bean then halved it. feel free to use the canned version ( it’s easier)

purple cabbage

This purple vegetable contains chlorogenic acid, a powerful antioxidant that destroys disease causing free radicals and also packed full of fiber. Any other cabbage or cruciferous vegetable will work well , I love a pop of colour on my plate . So, have used the purple cabbage. If you are anything like me you would be going for the pur.. ply( if there’s any word like that). The choice of sweetness can also be adapted to your preference, I used ripe kiwi, I would imagine raisins can be used instead.

Capers ( from tesco)

The addition of capers to this salad is a no brainer and would strongly recommend , don’t miss it! You know that hit of lemon juice and salt and a vegetal touch? the things you’d want to add to any meal. You’ll get that and more by adding capers to this salad. There’s also no need for salt in this recipe, Carpers done the job! (Ace)

what if I don’t have capers?

That’s Ok! a pinch of sea salt , black pepper and lemon will be fine.

So, in a nutshell, this colourful bowl makes a nutritious main meal served with grilled salmon for a hit of omega 3 and additional protein source.

Salmon good source of protein and omega 3

The salad has a burst of meditterenean flavours ( so refreshing) , rich in soluble fiber, which helps control blood cholesterol level. Research suggests that LDL ( bad cholesterol ) is reduced by 10% and this is obtained by consuming 10g of soluble fiber ( 1/2 -1.5 cup of beans) nearly equivalent to the mix of vegetables and beans in this recipe . great!

Trio bean salad with salmon fillet

Finally, the balance of complex carbohydrate and protein in this recipe means steady source of energy supply( no spike in blood glucose) instead of the sudden energy surge that happens when you eat simple carbohydrate. So, will help you stay full for longer. My first hand experience with diabetes has shaped my food theory and I tend to make food choices based on how a particular food type whether in combination or on it’s own will impact my blood sugar and over all energy level. So half of the time I spend time studying about a particular food type before introducing it to my adventurous palate , hope you find this useful too.

happy reading! let’s put it together now!


INGREDIENTS
-1 salmon fillet ( pan seared or grilled)
-1/2 Pack mixed beans ( boiled and drained) or a can of trio bean
-1 green pepper chopped

– 1 red bell pepper chopped.
-1/4 purple cabbage chopped
-1/2 cucumber diced
-1 red onions diced
-2 tbsp capers

-1tbsp each of chopped fresh parsley , mint & basil leaves.

Method
Mix all ingredients and set aside then make the dressingđź”˝


-2 garlic cloves, minced
-1/2 tbsp Dijon mustard
squeeze of fresh lemon juice,

Mix all ingredients together and set aside

-1 ripe kiwi or fruit of choice( raisins) – -1tbsp extra virgin olive oil, and white or black pepper.
– Add dressing to the salad mixture, cover and fridge for a couple of mins to let all the ingredients come together.
-Then serve with salmon for extra punch of protein and omega 3 or on it’s own.

Enjoy!

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 won.’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