Courgetti – Three Ways

At this time of year courgettes are everywhere. If you are lucky enough to have a veg patch, you are probably swimming in them. If you’re neighbours with someone with a veg patch, you’re also probably swimming in them. And they’re also super cheap in the supermarket.

Courgetti is basically spiralised or shredded courgette that can be used in place of pasta. This makes for a lighter lunch, especially if you are looking to cut down on carbs, and it increases your veg intake. You can also mix with spaghetti to give you a half-and-half veg/pasta mix which is quite tasty.

Courgettes take on the flavour of what’s around them, so it’s important to make that tasty. Here are three quick options that you can use for lunch. 

First spiralise two good sized courgettes, then choose how you want to transform them into a delicious lunch for two.

CHILLI, LEMON, RICOTTA AND MINT 

½ red chilli, thinly sliced

50g soft ricotta

Good quality olive oil

½ small pack mint, leaves picked

Zest and juice of lemon

Salt and pepper

• Toss the courgetti in a bowl with the chilli, olive oil, lemon juice, 3/4 of the mint, some salt and pepper.
• Put onto a plate and garnish with the lemon zest, reserved mint and small dollops of the ricotta.
• Enjoy!

PESTO (VEGAN)

Bunch basil

4 generous handfuls spinach

1 tbsp lemon juice

1 tbsp pine nuts

1 clove garlic

3 tbsp olive oil

2 tbsp nutritional yeast flakes

12 chopped cherry tomatoes

2 tbsp walnuts, chopped

• Whizz up the basil, spinach, lemon juice, pine nuts, garlic and olive oil in a blender. 
• Transfer to a bowl and add nutritional yeast and walnuts. 
• Add the courgetti and tomatoes and mix well. 
• Transfer to a pan and heat through, season to taste.
• Enjoy!

CARBONARA

1 clove of garlic, diced

4 slices bacon

4 eggs (depends on hunger)

2 tbsp grated parmesan

• In a frying pan, slowly cook bacon on both sides until crispy, remove and set aside. 
• Add garlic to pan and let it brown slightly on low. Add the courgetti too the pan with the bacon fat and garlic. Cook on medium/high until browned. 
• Add parmesan, stirring frequently to incorporate. 
• Meanwhile, poach the eggs in a separate pan. 
• Crumble bacon and stir into noodles. 
• Add poached eggs on top and serve.
• Enjoy!

Summer Drinks

Summer parties are often filled with sweet, alcoholic drinks that can lead to weight gain and unbalance your blood sugar levels. 

It’s not always easy to know what to drink instead without feeling deprived. I’ve got a few delicious and refreshing alternatives for you to try. 

Strawberry lemonade 

Serves 8

2 litres water

8 lemons, squeezed (around 280 ml)

½ -3/4 tsp liquid stevia (try NuNaturals)

250g strawberries, sliced  

In a large jug combine water, lemon juice and stevia. Simply stir in sliced strawberries and serve over ice.

Cucumber, mint ##plus## lemon fizz

Serves 6

1.5ltr sparkling water

half a cucumber, sliced

10 mint leaves

1 lemon, sliced

Put all the ingredients in a large jug, chill and serve. 

Sparkling cherries

Serves 2

4tbsp Cherry Active

500ml sparkling water

Add sparkling water to the Cherry Active and serve with ice.

Sparkling lime water

Exactly as it sounds … Sparkling water with a good squeeze of fresh lime juice over ice. Simple and refreshing – and you can guarantee a pub with have the ingredients (but likely you’ll need to remind them about the fresh lime and not cordial). 

Garden Sour

Seedlip Garden (a distilled, non-alcoholic drink*), 50ml 

Cloudy apple juice, 35ml

Lemon Juice, 15ml

Cider vinegar, 5ml  

Sprig of rosemary & thyme 

Seedlip is premium distilled non-alcoholic drink. The price may make you wince (it’s no cheaper than buying alcoholic spirits) but it’s hot news this year and making an appearance in all the top bars… Find it at www.seedlipdrinks.com

Sparkling kombucha

Kombucha is a healthy alternative to sparkling soft drinks known for being full of naturally occurring vitamins, acids, and beneficial bacteria. Making it is a labour of love. Learn how to make it here https://happykombucha.co.uk/pages/how-to-make-kombucha. Alternatively, you can buy it ready-made. 

Want to try before you invest your own time in making it? I like Equinox Kombucha (www.equinoxkombucha.com). 

MEDITERRANEAN CHICKEN TRAY BAKE

This is a quick and easy recipe perfect for mid-week meals. Chicken is a great source of protein, particularly tryptophan which is a precursor for the feel-good neurotransmitter serotonin.

Serves 4

Ingredients

2 red peppers, deseeded and cut into chunks 2 red onions, cut into wedges

1 tsp coconut oil

4 skin-on chicken breasts

75g full fat garlic and herb soft cheese

200g pack cherry tomatoes

Handful black olives

Method:

• Heat oven to 180°C (fan oven).
• Mix the peppers and onions on a big baking tray with half the oil.
• Transfer to the oven and cook for 10 mins.
• Meanwhile, carefully make a pocket between the skin and the flesh of each chicken breast, but don’t pull off the skin completely.
• Push equal amounts of cheese under the skin, smooth the skin back down, brush it with the rest of the oil.
• Season, then add to the tray along with the tomatoes and olives.
• Return to the oven and cook for 25-30 mins, until the chicken is golden and cooked.
• Serve with favourite green veg, quinoa or large salad.
• Enjoy!

Superboost Sesame Salad

A quick and easy fibre-filled salad just perfect for weekday lunches, and perfect for feeding your friendly bacteria!

Serves 2

Ingredients:

1 x 400g can of chickpeas, rinsed and drained

2 celery sticks, finely chopped

6 pieces of marinated artichoke hearts, roughly chopped

6 spring onions, finely chopped

1 tbsp sesame seeds

1 tsp toasted sesame oil

½ lemon, juiced

¼ bag watercress

¼ bag baby leaf spinach

Handful of basil leaves

Extra virgin olive oil, to drizzle

Extra lemon to serve

Method:

• Mix the top set of ingredients together in a bowl. 
• Serve on a bed of watercress and spinach and scatter with basil, a drizzle of olive oil and a squeeze of fresh lemon juice.
• Enjoy!

Low carb chicken (or tofu) curry

This is an easy midweek meal, and perfect if you’re watching your carb levels. Pair with cauliflower rice to keep those carb levels low and veggie levels high!

Serves 2

Ingredients

1 tbsp coconut oil or olive oil

2 chicken breasts, sliced into strips (or 400g pack firm tofu, chopped into cubes)

1 tsp ground cumin

½ tsp turmeric

4 cloves of garlic, crushed

1 mild red chilli, deseeded and finely chopped

2 onions, chopped

2 tsp reduced salt vegetable bouillon powder, dissolved in 210ml (8fl oz) of water

210ml coconut milk

1 sm bag baby leaf spinach

Optional:

Cauliflower rice

Side salad of sliced cucumber, tomato and coriander leaves

Method

• Heat the oil in a frying pan or wok and sear the chicken (or tofu pieces) on both sides, then remove from the pan and set to one side.
• Fry the cumin and turmeric in the pan for a few seconds before adding the garlic and chilli and sautéing for 30 seconds. Add the onion and fry to soften.
• Pour the bouillon liquid into the pan with the coconut milk, return the meat to the pan, and simmer until the chicken is fully cooked – about 20–30 minutes.
• At the last minute, add the spinach to wilt into the sauce. Stir and serve with cauliflower rice, and a side of sliced tomato and cucumber with coriander.
• Enjoy!

Teriyaki Salmon Bowl

If you're looking to add some healthy omega 3 fats to your diet, salmon is an excellent way to do it! And this salmon bowl is a quick and easy midweek dinner, that you'll be keen to add to your weekly rota. 

Feel free to switch up the veggies to what's in season over the year, and don't forget that frozen veggies are just as healthy.

Serves 2

Ingredients

2 salmon fillets

2 tbsp tamari (soy sauce)

2 tbsp mirin (rice vinegar)

2 tbsp sherry

1 tsp honey

1 tsp water

1 tsp cornflour

180g cooked quinoa

60g fresh spinach

1 avocado, sliced

40g edamame, shelled

1 carrot, grated

1 tsp sesame seeds

1 sheet Nori (or roasted seaweed snack) cut into thin slices

1 spring onion, sliced

Method:

1. Preheat the oven to 200°C.  Prepare a baking sheet with greaseproof paper on top of foil.

2. In a small pan, combine tamari, mirin, sherry and honey and heat gently over a low-medium heat.

3. In a separate bowl, whisk together the cornflour and water. Add to the tamari and bring to the boil. Reduce the heat and stir until the teriyaki reaches desired consistency (about 2-3 mins).

4. Place the salmon skin side down on the prepared baking sheet, brush with teriyaki sauce. Reserve any unused teriyaki sauce. Place in the oven and cook for approx. 12-15 mins until pink.

5. While the salmon is cooking, heat a large pan, drizzle a small amount of water and cook the spinach until it wilts, season with salt and pepper.

6. To assemble, divide the cooked quinoa between bowls. Top with the almonds, spinach, carrot, edamame, avocado, sesame seeds, onions and Nori strips. Drizzle the remaining teriyaki

sauce over the bowls.

7. Enjoy!