Posts tagged ‘vegetables’

December 2, 2013

Warming Winter Soups

by lrmetcalfe

minestrone_0No time of year is finer, than Winter to whip up a delicious vegetable soup, using in-season British vegetables. Soups are easy to make, friendly on the purse and full of nutritional goodness.

Why not try one of these delicious warming soups, they are some of my favourite Winter recipes:

 

Minestrone Soup

Serves 4-6

Ingredients

3 oz spaghetti, broken into smaller pieces

1 tablespoon olive oil

1 medium onion, finely chopped

2 celery stalks, washed and finely chopped

6 oz carrots, washed and finely chopped

2 tins of chopped tomatoes

1 clove garlic, crushed

1.5 litres vegetable stock

6 oz savoy cabbage, washed and finely shredded

1tbsp tomato purée

salt and freshly milled black pepper

  1. Heat oil in a large saucepan, gently fry the onion. When golden add the celery, carrots and tinned tomatoes.
  2. Stir in the crushed garlic, add some salt and pepper, then cover and cook very gently for 20 minutes or so to allow the vegetables to sweat – give it an occasional stir to prevent the vegetables sticking. Then pour in the stock.
  3. Bring to the boil and simmer gently (covered) for about 1 hour. After that add the cabbage, tomato puree and spaghetti, cook for a further 30 minutes.
  4. Serve with crusty warm bread.

 

 

Spicy Sweet Potato Soup

Serves 4-6

Ingredients

1 large onion

1kg orange-fleshed sweet potatoes

25 g fresh root ginger

1 tbsb mild curry powder

1 tbsp vegetable oil

2 litres vegetable stock

1 lemon

Fresh corriander

  1. Peel and roughly chop the onion and sweet potatoes.
  2. Peel ginger and chop finely.
  3. Heat oil in a large saucepan, add the onion and ginger and fry gently until softened.
  4. Stir in curry powder and cook gently for 2 minutes.
  5. Add the sweet potatoes and stir to coat with the spicy onion mixture.
  6. Pour in the stock, bring to the boil, then reduce heat, cover and simmer for 20 minutes or until tender.
  7. Blend soup in pan using a hand blender.
  8. Add grated zest and juice from the lemon and season with salt and freshly ground black pepper to taste.
  9. Serve garnished with roughly chopped fresh coriander.

 

 

Chorizo & Chickpea Soup

Serves 4-6

Ingredients

400g can chopped tomatoes

110g pack of chorizo sausage

140g wedge Savoy cabbages

sprinkling dried chilli flakes

410g can chickpeas, drained and rinsed

1 chicken or vegetable stock cube

1. Put a medium pan on the heat and tip in the tomatoes, followed by a can of water. While the tomatoes are heating, quickly chop the chorizo into chunky pieces (removing any skin) and shred the cabbage.

2. Pile the chorizo and cabbage into the pan with the chilli flakes and chickpeas, then crumble in the stock cube. Stir well, cover and leave to bubble over a high heat for 6 mins or until the cabbage is just tender.

Ladle into bowls and eat with crusty bread.

April 1, 2013

Quick & Healthy

by lrmetcalfe

greek

In my last post I mentioned the importance of eating healthy, balanced meals, and quick and easy recipes will make this much easier.

The key to a healthy meal is getting the right amount of protein, carbohydrates and fruit or vegetables.

Imagine a plate divided into quarters. At meal times, 1 quarter of your plate should be protein, 1 quarter starchy carbohydrates and 2 quarters non-starchy carbohydrates (fruit and vegetables).

These combinations will give you a healthy balanced meal that will keep your blood sugar balanced and your energy levels high.

So now the question is, what do you fill the quarters of your plate with? Keep it as varied as possible, this will keep your meals interesting and will ensure you receive all the nutrients you require.

PROTEIN- Meat, fish, quorn, soya, tofu, shellfish, eggs, beans, lentils, quinoa, cheese

CARBOHYDRATES (starchy carbohydrates)- Pasta, rice, couscous, broad beans, sweetcorn, potato, sweet potato, pumpkin

VEGETABLES & FRUITS (non-starchy carbohydrates)- Obviously there are many varieties to choose from, but here are some ideas on how to serve them:- Stir fried oriental vegetables, roasted Mediterranean vegetables, salads, steamed vegetables, fruit salad, fruit compote, fruit and/or vegetable smoothies.

I thought I would also share some of my favourite quick and easiest healthy meals, try them for yourself:

 

Jacket potato with Greek salad

Serves 2

2 x Medium potato

100g feta cheese

½ red onion

1 tbsp black olives

2 tomatoes

10cm chunk cucumber

Black pepper

½ tsp dried oregano

  1. Pre-heat your oven to 200C/400F/Gas mark 6.
  2. Wash the potatoes and prick with a fork, put in microwave at full power for 10 minutes or until softened. (Alternatively you can cook your potatoes in the oven, obviously this will take longer!)
  3. Put in the oven to crisp us the skins for 10 minutes.
  4. While the potato is in the oven, prepare the salad.
  5. Chop the feta, onion, tomatoes and cucumber into cubes and put into a bowl. Cut the olives into halves and add, along with the oregano and pepper, to taste. Mix well.
  6. When the potato is ready cut in half and serve topped with the Greek salad and a green side salad.

 

Lamb and roasted vegetable pittas with mint and yoghurt dip

Serves 2

300g diced lean lamb

½ sweet potato

Red pepper

Green Pepper

Red onion

1 tbsp olive oil

150ml natural yogurt

2 tbsps mint jelly

2 wholemeal pitta breads

  1. Pre-heat your oven to 200C/400F/Gas mark 6.
  2. Chop the vegetables into chunks, put on a baking tray and drizzle with the oil. Cook in the oven for 25 minutes.
  3. Mix the mint jelly and the yoghurt together in a bowl and cut the top side of the pitta to create a pouch.
  4. For the last ten minutes of the vegetable cooking time, fry off the lamb in a griddle pan. Drain off any fat once cooked.
  5. When the lamb and the vegetables are ready, stuff into the pittas and drizzle with the yoghurt and mint dip. Serve with a green salad.

For a vegetarian option omit the lamb and add aubergine to the rest of the vegetables.

 

Honey Soy Salmon with noodles

Serves 2

2 Salmon fillets

2tsps wholegrain mustard

2tbsps soy sauce

100g soba noodles

Mangetout

Baby corn

  1. Pre-heat your oven to 180C/350F/Gas mark 4.
  2. In a bowl mix the mustard and soy sauce together.
  3. Put the salmon in an oven dish and spoon over the mustard mixture. Cover the dish with tin foil and put in the oven for 25 mins.
  4. Add the noodles to a pan of boiling water, if you have a steamer you can cook the noodles in the bottom of the noodles in the water and add the vegetables to one of the steamer pans above the water. Boil for 6 minutes or until the vegetables and noodles are cooked. (If you don’t have a steamer stir fry the vegetables in a pan.)
  5. Put the noodles and vegetables on a plate and serve the salmon on top, drizzling over any of the sauce left in the oven dish.

 

Mozarella Pesto Pasta with rocket salad

Serves 2

110g wholemeal spaghetti

2 tbsps pesto (there are many varieties available in supermarkets, my favourite is tomato and red pepper)

2 tbsps green olives, chopped

1 large ball of mozzarella, chopped into cubes.

Bag of rocket leaves

1 tsbp olive oil

2 tbsps lemon juice

Parmesan cheese

  1. Cook the spaghetti in a pan of boiling water.
  2. Whilst the pasta is cooking mix the olive oil and lemon juice in a bowl, grate the parmesan cheese.
  3. Add the rocket to the salad dressing and mix well.  Put onto plates and sprinkle with as much parmesan as you would like.
  4. When the pasta is cooked, drain the water and return to the sauce pan. Stir the pesto through the pasta and heat gently add the olives and mozzarella,  stir until the cheese has melted and the pasta is warm.
  5. Serve with the salad.

Enjoy….