Tag Archives: eatclean

Mackerel salad (serves 1 – preparation time 10 mins)

Last Easter my brothers and I met up in Yorkshire for a weekend of walking, eating and sampling one or two of the local drinks…  Unbeknownst to my brothers I decided that we needed to balance out the gluttony of the weekend with a healthy meal.  Now, for those of you that know my brothers you will appreciate that a mackerel salad would not be their first choice, so much so that when I first told them that mackerel salad was on the menu for Sunday lunch they quickly suggested a walk to the pub for a pre-lunch beer, which then led to another and another … it is safe to say that the mackerel salad did not happen that day.

However the following day there was no escaping the Mackerel salad as I prepared it before the boys were up.  I suppose you are wondering why I persisted with the Mackerel salad, well first up despite the boys protests I was pretty sure they would like it.  Secondly, I wanted to see if it was enough of a meal to stop them feeling hungry.  The good news is that the boys were both pleasantly surprised and full, thanks to this protein rich salad.  Win!

The recipe below, serves one person, but can easily be multiplied to cater for more.  As with any salad you can chop and change the ingredients according to what you have available.  If you are entertaining / hosting a dinner party then I would suggest serving as a starter and reducing the quantities by half.  If however you are having friends over for lunch then adapt the recipe to cater of the right number of people and present on a large platter so that people may help themselves.

Alternatively if you are looking for a packed lunch ideas, this salad can be made up the night before and stored in a Tupperware. My only advice if you do this: (1) do not quarter the boiled egg until you are ready to eat; and (2) keep the vinaigrette separate in a little jar to prevent the salad going soggy overnight.

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Mackerel salad 
Serves: 1
Preparation time: 10 mins

Ingredients:

Salad:

  • 1 smoked mackerel fillet
  • 1 egg
  • 1 handful of mixed salad leavesDSC_0461.JPG
  • ¼ avocado (diced into cubes)
  • 5-6 cherry tomatoes (halved)
  • 1 small piece of carrot (peeled and cut into strips using a potato peeler)
  • 1 small piece of cucumber (peeled and cut into strips using a potato peeler)
  • 1 small piece of red pepper (thinly sliced)
  • 5 black olives (stoned and halved)
  • 2 slices of stale baguette
  • Olive oil

Vinaigrette:DSC_0467.JPG

  • Juice of 1/2 a lemon
  • Olive oil
  • 1tsp fresh dill (chopped)
  • salt and pepper

Note: the quantities for the vinaigrette will be enough for 4 people.

Steps:

  1. First prepare your croutons: slice the stale baguette into cubes, place in a baking tray and drizzle over a little olive oil (roughly 1 tablespoon) – make sure that each side of the bread has a little oil on it. Place in a preheated oven on at 190°C and bake for roughly 7- 10 minutes or until golden brown.
  2. Next prepare the soft boiled egg: place an egg in a saucepan with a little salt and cover the egg with boiling water. Boil the egg on a medium heat for 6 minutes, then pour away the boiling water and fill the saucepan with cold, set to one side and leave to cool for a couple of minutes.
  3. Whilst the egg and croutons are cooking prepare your salad: place the salad leaves on a plate to form a base, add the carrot, cucumber, red pepper, cherry tomatoes, avocado and olives.
  4. Remove the skin from the smoked mackerel and place on top of the salad and scatter over the croutons.
  5. Prepare your vinaigrette: pour the lemon juice into a jam-jar, add an equal amount of olive oil, the dill and salt and pepper. Shake well.
  6. Finally peel your egg and carefully cut into quarters (the yolk will be runny) add it to the salad, before pouring over a little of the dressing. Serve immediately. Enjoy!

Minestrone soup

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I should really call this recipe ‘Fridge Soup’ as it came about as a consequence there being a lot of fresh vegetables in my fridge that needed using.  In reality it is a take on Minestrone, a thick vegetable soup.

I don’t believe there is a right or wrong way to make a soup so long as you use a good stock, it is largely a case of seeing what you’ve got and working with it. Soups can be smooth or chunky, cold or hot and can be really versatile.

For a while I couldn’t bring myself to eat blended soup, this was largely as a result of my grandmother who religiously ate soup that contained lambs liver along with various vegetables that she would have lying around. Now, I am a fan of liver (pan fried with onions and bacon), however when cooked to oblivion in a soup which is then puréed is another thing. I am pleased to say I got over my aversion to blended soup a number of years ago and love a velvety pumpkin soup or roasted tomato soup that have been blitzed.

So why make this soup? Well, it uses scraps up, you can change the ingredients according to what you have in your fridge/pantry and it will provide you with a hearty bowl of soup at the end. I don’t normally added tinned tomatoes to a soup but I really feel it adds a great base flavour to this chunky soup.

My one tip for this soup, try and avoid cutting the veggies into big pieces as it will impact the cooking time. You want the vegetables to be diced so that they are roughly 1cm cubes. If they end up bigger then 1cm  it isn’t a problem just add the pasta to the pan about 5-10 mins after you’ve added the tomatoes and stock and cook the soup for a little longer. Enjoy!

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Minestrone soup (serves 4)

Ingredients:

1 carrot (diced)
1 courgette (core removed and diced)
5 mushrooms (diced)
1 red pepper (deseeded and diced)
1 onion (diced)
1 handful of smoked lardons
1 tin of tomatoes
1tsp teaspoon of sage
1tsp of thyme
1 chicken stock cube
600ml water
2 small handfuls macaroni pasta
seasoning

Steps:

1. Start by preparing all of your vegetables.
2. Heat some oil in a heavy bottomed pan on a low temperature, add the onions and cook slowly until they start to soften.
3. Next add the lardons, cook for a couple of minutes stirring occasionally before adding the rest of the fresh vegetables.
4. Allow the vegetables to sweat for around 5-10 minutes.
5. Finally add the herbs, stock cube, tinned tomatoes, and pasta.  Season well, turn the heat up to a medium temperature and leave to bubble away for 15-20 minutes stirring occasionally and adding more water as needed.

 

Chilli beef

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Is it wrong that I wish the weather at the moment was a little colder?  With the clocks having gone back almost a month ago I feel somewhat cheated that the weather hasn’t turned and started to get cooler.  London is decidedly grey at the moment giving the sense that winter is on its way but yet it is still warm outside which is mildly disconcerting.  I can’t wait until we start getting the frosty mornings with the brilliant clear blue skies that justify you making comfort food.

Perhaps it was wishful thinking when I got the stewing beef out of the freezer at the weekend with the view to making something both hearty and warming.  Well the balmy weather has certainly not deterred my plans for the stewing beef and last night I made Chilli Beef.  I suppose in reality Chilli Beef is really a play on Chilli Con Carne but in a stew format.  The combination of the spices and the tomatoes in this recipe create a wonderfully rich sauce.  For me though it is the smoked paprika in this recipe that makes this Chilli Beef something special as it adds a real depth of flavour that makes you want to go back for seconds.

This recipe can be made in advance and reheated when you need it which makes it a good option for when you have friends coming around for supper during the week.  I would recommend serving the Chilli Beef with something simple like boiled rice and a green vegetable of your choice.  Bon appétit!

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Chilli Beef

Ingredients:

400 g stewing beef
salt and pepper
2 onions sliced finely
3 garlic cloves roughly chopped
1 heaped tbsp plain flour
1 tbsp smoked paprika
1 tbsp paprika
1 tsp cayenne pepper
½ tsp cumin
¼ tsp ground coriander
½ tsp thyme
1 tsp hot chilli powder
1 beef stock cube
Water to deglaze the pan
½ a fresh chilli chopped finely
1 tin of tomatoes
2 tbsp tomato purée
1 to 2 tbsp of honey to sweeten
1 tin of kidney beans (400g)

Steps:

  1. Preheat your oven to 180°C (Fan)
  1. Mix all the dry ingredients together in a bowl, add the beef to the mixture and stir until the beef is well coated.
  1. Heat some oil in a heavy bottomed pan on a high heat. Add the beef and any remaining dry mix to the pan stirring from time to time until the beef has browned off.
  1. Turn the heat down and add the onions and garlic to the pan. Continue to cook until the onions have softened stirring as required.
  2. Whilst the onions are cooking, dissolve the beef stock cube in a little boiling water and use the liquid to deglaze the pan. It is best to use a wooden spoon to do this so that you do not scratch the bottom of your pan.
  1. Next add the tomatoes, fresh chilli, tomato purée and honey to the pan and stir well.
  1. Cover the pan with the lid and place in the oven and cook for 40 minutes before adding the kidney beans. Return the pan to the oven and cook for a further 1hr 20mins.

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Fish curry served in a pumpkin

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Today has been a great day I have been cooking up a storm in the kitchen with a good friend of mine.  The original plan was to make cheese which we duly did whipping up paneer within a couple of hours, but then it developed in to a fully blown cooking session where we made a fish curry from scratch, hummus, saag paneer and flat breads – it was an EPIC morning of cooking!

Squash and pumpkin are in season at the moment and are at their best, so make sure you use them in your cooking whether it be in a soup or roasted with your Sunday lunch.  The pumpkin in this recipe replaces the need for rice and acts as a bowl for the curry making it a fun meal to eat.  Don’t worry if you can only get a hold of a large pumpkin just use it as a serving bowl for the centre of the table instead.

The inspiration for this meal came from a restaurant that I used to go to from time to time in Hong Kong which used to serve their Thai red curry in a pumpkin.  It is something that I have wanted to try for a long time so when a friend’s mother gave me a blue pumpkin a few weeks ago I knew exactly what I was going to do with it.

The recipe for the curry paste should be treated as guidance rather than fixed amounts.  The reason for this is that you need to adjust the amounts to reflect your own palette and the intensity of the flavours of the ingredients that you are able to get.  For example, if you use a particularly hot chilli you may only want to add a little at a time until you get the spice level that you are looking for.   This recipe makes enough curry paste for a curry to serve eight people, so make sure that you only use what you need and then freeze the rest of the paste in an ice tray so that you can you the paste for future curries.

With respect to what fish you use it really boils down to what you prefer, I would recommend that you use quite a meaty white fish for example, cod, haddock or monkfish.  One other thing if you can use fresh fish rather than frozen do, the reason for this is that frozen fish has a tendency to break down during the cooking process far more than fresh fish.

DSC_0113 Fish curry served in a pumpkin (serves 2)

Curry Paste

Ingredients:

  • 5/6 garlic clovesDSC_0096 (2)
  • 1 scotch bonnet chilli
  • 2 lemongrass sticks
  • 1 large bunch fresh coriander (use both the stalks and leaves)
  • Juice of 1 lime
  • Zest of 2 limes
  • 6” ginger (peeled)
  • 3/4 tbsp fish sauce
  • 100g fresh pineapple (peeled)
  • 1 tbsp sesame oil
  • 3/4 tbsp olive oil
  • Seasoning

Steps:

  1. Place the ingredients in a food processor and blitz until you have a paste consistency. (Make sure that you add the ingredients a little at a time and adjusting how much you use of each ingredient according to your own personal taste.)

Note: remember to freeze the curry paste that you don’t need.

For the curry:

Ingredients:

  • 2 small pumpkins
  • 2 cloves of garlic (no need to peel)
  • Olive oil
  • 3/4 heaped tbsp of the curry paste
  • 150g prawns
  • 300g haddock (skinned and cut into inch chunks)
  • ½ a can of coconut oil

Steps:

  1. Preheat your oven to 190C Fan.
  2. Prepare the pumpkins by levelling the bottom of the pumpkins so that they sit comfortably on a roasting tray and cut of the top of the pumpkins to create a lid.DSC_0085 (2)
  3. Do not de-seed the pumpkins at this point, you do this once it is cooked.
  4. Place a garlic clove in the centre of each of the pumpkins (you made need to cut a slight hole in the pumpkin to do this) and drizzle over a little olive oil then place the ‘lid’ back on top of the
    pumpkin.
  5. Place the pumpkins on a roasting tray that has been lined with tin foil and cook in the oven for 45-60 mins or until the pumpkin is cooked.
  6. Whilst the pumpkin is cooking prepare the curry paste and the fish.
  7. Once your pumpkin is cooked, remove the garlic clove and de-seed the pumpkin being careful to not scrape through the bottom of the pumpkins.DSC_0105 (2)
  8. Place the pumpkins on the plates that you intend to serve them on. You made need to use a little
    of the cooked pumpkin to plug any holes in the bottom of the pumpkin to prevent the curry from leaking out of the bottom.
  9. Once you have finished preparing the pumpkins make your curry.
  10. Place the curry paste in a frying pan and heat. Add in the fish and prawns and stir.
  11. After a couple of minutes pour in the coconut milk and cook for roughly 5 minutes until the fish is cooked.
  12. Spoon the curry into the pumpkins and serve. Enjoy!

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Thai beef salad

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Last year I bought a couple of new “toys” for my kitchen, namely, a food processor and a slow cooker and they have been invaluable!  I mentioned in my last blog that I have been throwing a number of dinner parties recently and half of the meals that I have been making really would not have been possible if I did not have these two appliances for a mid-week dinner party.

I use my slow cooked to make all manner of things, ranging from pulled pork, rice pudding, tagine, curry and stews.  I suspect you are thinking that these are really winter dishes and to an extent you are right, but there really are some lovely summer dishes that you can make in your slow cooker, for example this Thai Beef Salad.

I use my food processor to make anything from, hummus, cakes, pastry, coleslaw, focaccia to mackerel pate.  Yes I admit it is a pain to wash up but it saves me masses of time in terms of preparation.   If you can afford to get one and have space in your kitchen to it is a worthwhile investment!

I am a huge fan of Vietnamese and Thai food and their fresh and fragrant flavours.  This salad is a flavour explosion and has so many things going on at any one time ranging from sharp, spicy and sweet, to tangy, smoky and cool.

The key to this meal is in the preparation and forward planning, I cook the meat overnight, so that it may cool whilst I am at work during the day. The dressing can be made in advance as it will keep over several days and will just need to be shaken up just before serving. Then it is simply a case of preparing the salads, which if you can use a food processor really takes no time at all.

It may look like a lot of effort to make this salad, however, I cannot recommend it enough.

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Thai beef salad (serves 8-10)

Ingredients:

  • 650 – 750g beef brisket (cut into 1” chunks and any sinew and fat removed)
  • 500-750g thin fresh rice noodles

Beef marinade:

  • 2″ ginger (peeled and grated)
  • 1 chilli (finely sliced)
  • 150ml light soy sauce
  • 5tbsp honey
  • 3 cloves garlic (finely chopped)
  • 1tbsp hot sauce (or sweet chilli sauce)

Mixed Salad:IMG_3659

  • 4 carrots (peeled and finely sliced)
  • 8 large radishes (finely sliced)
  • 1 cucumber (peeled, halved and de-seeded, then cut into slices)
  • 2 large mangoes (peeled, de-stoned and cut into bite-sized pieces)
  • 5/6 spring onions (roughly chopped)
  • 1 large handful sugar snap peas (roughly chopped)
  • 1 sweet red pepper (sliced)
  • 1 handful mint (roughly chopped)
  • 2 handfuls coriander (roughly chopped)
  • 1 small bunch chives (roughly chopped)
  • 2 limes (cut in wedges)

Green Salad

  • 1 Romaine lettuce (roughly sliced)
  • 2 bags mixed salad/stir fry leaves (ideally a combination spinach, kale and pak choi)

Dressing:IMG_3664

  • 5/6 tbsp Hoisin sauce
  • 2/3 tbsp peanut butter
  • 3 limes (juice)
  • 1″ ginger (peeled and grated)
  • 2 tbsp soy sauce
  • 1tbsp hot sauce (or sweet chilli if you prefer)
  • 2/3 tbsp olive oil

Serve with:

  • Chilli (finely sliced)
  • Peanuts (roughly crushed in a pestle and mortar)
  • Prawn crackers

Steps:

Stage 1 – Slow cook beef

  1. Place the beef and all the ingredients for the marinade into a slow cooker.
  2. Put the slow cooker on a low setting and cook for around 6-10 hours stirring occasionally. You will know that the beef is ready when it is slightly caramelised and falls apart when you use two forks to shred it.
  3. When you are happy that the beef is cooked, remove from the slow cooker and place in a bowl, drizzle over some more honey and soy sauce (roughly 3tbsp of each) stir thoroughly and leave to cool completely.

Stage 2 – Salads

  1. Prepare the salads if you have a food processor use it to slice all of the vegetables finely.
  2. In a large bowl combine the, carrots, radishes, cucumber, sugar snap peas, mango, sweet red pepper, mint, chives and coriander. Garnish with the lime wedges.
  3. In another bowl mix together the green salad of the Romaine Lettuce and the mixed leaves.

Stage 3 – Dressing

  1. In a large jam jar shake together the dressing ingredients until they are completely combined.
  2. Add more soy sauce, Hoisin sauce or lime juice as required according to your own tastes.

Stage 4 – Noodles

  1. Just before you are ready to serve, shred the beef with two forks.
  2. Heat some oil in a large pan, then flash fry the noodles adding the beef to warm slightly in the last two minutes

Stage 5 – Serving

  1. To serve place some of the green salad on a plate.
  2. Add a spoonful or two of the mixed salad.
  3. Top with some of the beef noodles.
  4. Pour over a little dressing and add the chilli and peanuts according to your own tastes.
  5. Serve with some prawn crackers.

Prawns and steamed samphire

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I am back in France at the moment at my parent’s house and it is bliss, not only has the weather been magnificent but a lot of fruit and vegetables are in season at the moment which means every meal has been a delight!  I think lunchtime is my favourite meal as it always starts off with a little melon served with some of our home reared cured ham, followed by a huge salad a cheese board that is to be envied and to finish apricots picked straight from the tree. Food does not get much better than that!

As it is the perfect weather for a BBQ yesterday morning I headed to the market to see what I could find to cook for supper.  I ended up coming back with various bits and bobs but the two things that I was most pleased about were the prawns and samphire which I was going to use to make a very simple starter. For those of you who have not come across samphire before it is a sea vegetable that grows abundantly on shorelines.  It has a crisp texture and a delicate salty yet slightly buttery flavour which means it works beautifully with seafood.

The idea of this starter is to let the prawns and the samphire do all the talking and to keep it very simple.  Provided your BBQ is hot and ready to cook on this starter takes roughly 10 minutes to make and there is really nothing to it all you need is a few skewers and a little tin foil.

BBQ prawns with steamed samphire (serves 3)

Ingredients:

350g raw prawns
150g samphire
a knob of butter
3 wedges of lemon (to serve)

Steps:

(1) Wash the samphire and then place on a sheet of tin foil with the butter, create a parcel out of the tin foil and set to one side until you are ready to place it on the BBQ.

(2) Wash your prawns then place them on to a wooden skewer (2-3 prawns on each skewer).  Note: always soak wooden skewers in water for about an hour to stop them burning when you place them on the BBQ.

(3) Once your BBQ is hot enough to cook on, place your tin foil parcel on the BBQ and let it cook for 5 minutes before you place the prawn skewers on the BBQ, cook on each side for about 3 minutes or until the prawns have turned pink.

(4)  As soon as your prawns are cooked, serve the prawns and samphire with a wedge of lemon.  Enjoy!

Chilli beef burgers

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A few years ago I dropped in on Jones and her parents in Shropshire and I was treated to Papa Jones’ chilli beef burgers and they were pretty special.  Last week I thought I would see if I could recreate them, given that we had an abundance of burger buns in the freezer.

Making burgers is incredibly straight forward and can be made and cooked within 15 minutes, so a perfect option if you are looking for a simple supper.  You can ‘jazz up’ your burger by adding Stilton and tomato relish which is my preference, or you could go for a combination of, cheese slices, fresh tomato, bacon, mustard, lettuce, etc. The options are endless…

With BBQ season coming up quick and fast these burgers are a great option and can be made up well in advance and will keep in the fridge if covered in cling film for a couple of days.   This is definitely a recipe to try.  Enjoy!

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Chili Beef Burgers (makes 6)

Ingredients :

  • 400g minced beef
  • ½ red onion (diced)
  • 2 garlic cloves (diced)
  • 1 birds eye chilli (finely chopped)
  • 1 tbsp sweet chilli sauce
  • 1 tsp fresh thyme
  • 1 tsp mixed herbs
  • 1 egg
  • seasoning

Steps :

  1. Place all the ingredients in a bowl and mix together well (it is much better done with your hands).
  2. Shape the mixture into 6 equal sized balls.
  3. Heat a little oil in a heavy based frying pan.  Place the meat balls in the pan, using either your hand or a spatula to flatten out your burgers, till they are roughly ¾ of an inch thick.
  4. Cook your burgers for roughly 3-5 minutes on each side.
  5. Serve, in a burger bun with a side salad.

Tip:  If you are going to serve your burger with cheese, just before removing the burger from the pan place the cheese on top of your burgers so that it melts slightly.

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