ALL · breakfast · Healthy Eating Ideas · lunch/ light bites · One Pot Wonders

Cajun Spiced Scrambled Eggs

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Told you I was on a mission to eat healthier without compromising on flavours! Another cracker of a wee dish, I had this for brunch today (I needed a lay in..lol!) Bonus:- Under 400 calories!

 

Serves 2

4 eggs

75ml Light Single Cream

Low calorie Spray

1 red onion – finely chopped

1 green pepper – finely chopped

50g kale – shredded

50g Spinach leaves – I used baby

2 tsp Cajun spice mix (1/2 tsp garlic, 1 tsp all spice, 1/2 tsp thyme), (my all spice mix was:- 1/2 tsp ginger, 1/2 tsp cinnamon, 1/2 tsp nutmeg, 1/2 tsp smoked paprika, 3 cloves)

salt & pepper to taste

 

  1. Beat together Cream and eggs with salt & pepper
  2. Heat spray oil in a fry pan on medium heat and cook through onion and green pepper (3-4 mins)
  3. Add kale with a splash of water, cook for a few minutes. Sprinkle on the Cajun mix and add seasoning, then add in the spinach, cook until spinach has wilted.
  4. Spray the mixture with some spray oil and add in the egg mixture, allow to sit for 1 minute then stir through until you have scrambled egg effect. Serve immediately.

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ALL · chicken · dinners · Healthy Eating Ideas · Meat Dishes · One Pot Wonders

Spiced Butter Chicken Curry

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Amazing Curry! Inspired by Donal Skehan, but a healthier version. This was absolutely delicious, so fragrant and spicy. Yum!

 

Serves 2

2 x chicken breasts – cut into chunks

50g butter, melted

1 tbsp olive oil

For the marinade:-

150ml semi-skimmed milk (or yoghurt)

1 thumb size piece of ginger – grated

3 garlic cloves – grated

1 tbsp gram masala

1 tsp cumin

2 tsp coriander

For the sauce:-

50g butter

1 onion – chopped finely

4 cardamom pods

3 garlic cloves – finely chopped

1 thumb size ginger – grated

1 green chilli – finely chopped

1 tbsp gram masala

1 tsp cumin

2 tsp ground coriander

1 tbsp smoked chilli powder

4 tbsp tomato puree

100ml Chicken Stock & remaining milk mixture from marinade. (if you used yoghurt, use 200ml chicken stock)

Sea salt & pepper to taste

Rice of your choice and Naan bread to serve

 

  1. Place all the marinade ingredients in a bowl and add chicken, cover and marinade in a fridge for approx 2 hours or overnight.
  2. Heat a large pan over a high heat and cook chicken until browned, baste with melted butter while cooking chicken. Remove and set aside.
  3. For the sauce add the butter, once melted add in the onions and cardamom pods, cook until onions are browned and softened. Then add in the garlic, ginger and chilli, cook for further 2 mins.     20160703_172319
  4. Stir in the gram masala, cumin, coriander, chilli powder and tomato puree.
  5. Lower the heat and gradually add in the stock and milk marinade mixture. Add in the chicken and season with salt & pepper. Cook at a simmer level for approx 20 mins or until sauce has thickened.  20160703_173240
  6. Serve over a bed of rice and some naan bread.

20160703_181519   Naan-Bread

ALL · fish · Healthy Eating Ideas · lunch/ light bites · Meat Dishes · Salads · Scottish Cuisine · superfoods

Smoked Fish Salads

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Oh WOW! that is all I can say about this delightful wee salad, especially the smoked fish! I purchased the smoked fish again at my local Food Assembly this week https://thefoodassembly.com/en/assemblies/7907 in Glasgow from a new Company called The Campsie Glen Smokehouse http://www.campsieglen.co.uk/ , The Seafood Charcutier!

They are a small family run business producing artisanal seafood products. Based in Kirkintilloch, Scotland. Charcuterie is defined as the art of curing, drying and smoking.

They have begun their range with 3 cures. After they rest the salmon, trout, and halibut in their Island, Highland, and Lowland Cures for 7 days, they dry out up to 25% of their moisture whilst smoking with their unique blend of selected kiln dried wood chips. The whole process is completed by hand carving the products into the packs you see below.

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I made a small salad again with using fresh produce from Rhone Cottage http://www.rhonecottage.co.uk/ , here is my list.

Fresh Salad leaves – I used rocket

2 radishes – sliced

1/4 Avocado – sliced

Grated Carrot

4 small cherry tomatoes – halved

1 tbsp olive oil – for dressing

1 tbsp balsamic vinegar – for dressing

Few slices of Smoked Salmon and Smoked Halibut

Oh so Yummy! I have already ordered more!

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ALL · fish · Healthy Eating Ideas · lunch/ light bites · One Pot Wonders · Salads

Tuna & Bean Salad with Lemon Balm.

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This Monday I went to my local Food Assembly to pick up all of my lovely fresh meat, vegetables and eggs, I decided to try some of the Lemon Balm from Rhone Cottage, https://www.facebook.com/Rhone-Cottage-1532484203665299/ . Looking at what I could use it with I decided a lovely healthy tuna bean salad and the lemon balm leaves just added that lovely flavour of lemon, it was very fragrant and gave that extra zing.

 

Serves 2  Approx 350 calories per serving.

1 tin tuna

1 tin of black eyed beans

1/2 red onion – chopped finely

3 spring onions – chopped

1 yellow pepper – sliced and diced

Handful of fresh sweetcorn

Handful of fresh garden peas

1 tbsp red chilli pepper flakes (optional)

1 tbsp Olive oil

1 tbsp balsamic vinegar

1 tbsp mayonnaise

small handful of lemon balm – chopped finely

 

  1. Heat through the black eyed beans, approx 4-5 mins on medium heat, remove and allow to cool.
  2. Meanwhile, mix everything else in a large mixing bowl making sure everything is coated. 20160426_140651
  3. Add the black eyed beans, mix through and then serve with a sprinkle of the lemon balm on top. Yummy!

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ALL · dinners · Healthy Eating Ideas · lunch/ light bites · One Pot Wonders · superfoods

Baked Courgette Boats with Tomato and Olive Quinoa

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Want to get more veg into your life, eat healthy without compromising on flavour? This little creation ticks all those boxes, lovely little dinner after my workout at the Spin Studio.

Makes 1 serving.

1 x Courgette

50g Quinoa

50g Brown Rice

70g tin tomatoes

Black Olives – Small Handful (about 5 halved)

1 tbsp Black Olive Tapenade

1 tbsp Olive oil

Squeeze of Lemon Juice

1 tsp garlic

Ground Black Pepper

1 tsp Paprika

1 tsp Basil

Salt to taste

 

  1. Pre heat oven to 210 deg.
  2. Slice Courgette in half and scoop out centre, place on baking tray and bake for 30 mins.  20160419_191807
  3. Meanwhile cook Quinoa and rice as per packet, mix together
  4. Add in tin tomatoes and mix through, heat gently
  5. Add in the rest of the ingredients and mix through thoroughly.
  6. Remove courgette from oven and spoon mixture into the boats…..Serve! Yummy!          20160419_192238        20160419_192200

Approx calories 241 per serving.

 

 

ALL · Healthy Eating Ideas · lunch/ light bites · One Pot Wonders · Salads · superfoods

Three Bean Salad with Kalette Leaves

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Inspired by the Kalette leaves flavour, I decided to use them in my bean salad today for lunch, and yep you guessed it my lunch tasted delicious and very healthy too!

Serves 2

75g Red Kidney Beans

75g Borlotti Beans

75g Cannellini Beans  ( you can of course use any beans you like, even chickpeas)

2 tbsp sweetcorn

1/2 chopped red onion finely

Handful chopped parsley

Handful chopped Mint

40g Sliced Black Olives

1 tbsp Olive oil

1 tbsp white wine vinegar

1 tsp balsamic vinegar

Salt and Black pepper to taste

4/5 Kalette Leaves Chopped

 

  1. Mix everything in a large bowl and serve…….Yummy!

 

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Approx 120 Kcal, 1g fat, 11g carbs, 4g fibre, 3.5g protein per serving.

 

ALL · dinners · fish · Healthy Eating Ideas · lunch/ light bites · One Pot Wonders · superfoods

Mid week Spicy Superfood Seafood Stir Fry

 

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I picked up some amazing Kalettes from my local Food assembly in Glasgow this week, they were kindly supplied by Donald from Rhone Cottage, (http://www.rhonecottage.co.uk/) they grow their own seasonal produce using only sustainable practises and no artificial fertilisers are used.

I decided to try and stir fry them with some seafood, and the flavour was amazing. Kalettes are a bit like a brussel sprout and Kale in one, also classed as a superfood. Below are the Kalettes.

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He also kindly gave me the Kalette Top to try and the leaves are very nice, flavoursome and hold their texture. Here is the Kalette Top.

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150g – 200g each Portion of Prawns, Mussels and squid

Slice of smoked Salmon – chopped

60g Red rice – cooked as per packet

Chilli – chopped finely

Parsley – finely chopped

Soy sauce

Handful of Kalettes

6 Kalette Leaves – cut in half

 

  1. Warm through seafood mix for few minutes.
  2. Add in the Kalettes and leaves with chilli and sprinkle with soy sauce. Cook for approx 2-3 mins.
  3. Once rice is cooked through add into mix and stir through.
  4. Top with smoked salmon and parsley.

Serve. Yummy!

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