Mason-Jar Salad Recipe
New recipe!! You might have seen mason jar salads on social media. They’re great – and not just because they look cool in a photo. It’s easy to make a couple of day’s-worth in one go, saving you time in the kitchen.
It is a kind of upside-down way to make your salad but ensures the whole lot doesn’t go soggy by lunchtime. Simply empty it out onto a plate when you’re ready for it and the ingredients you put in first (the wetter ingredients) end up on the top, while the more delicate ingredients like the salad leaves end up on the bottom without being squashed.
Here’s how you make your own in simple steps:
Butternut Spicy Stew
This is a great recipe for energy balance as it includes wonderful slow-release energy from the butternut squash and chickpeas. Coupled with the anti-inflammatory spices and zesty lemon, this is a fab Summer dish.
Ingredients - Serves 4
400g can coconut milk
1 tsp vegetable bouillon (or veg stock cube)
1 tbsp curry powder
1 tbsp turmeric
½ tsp ground cardamom
2 tbsp fresh ginger, grated
400g tin chickpeas
400g can chopped tomatoes
1 butternut squash peeled and cubed (about 800g)
1 medium onion, chopped
2 tbsp olive oil
2 tbsp lemon juice plus 1 tsp lemon zest
2 large spring onions, thinly sliced
2 tbsp plain live yoghurt
1. In a large saucepan mix together coconut milk, vegetable bouillon, curry powder, turmeric, cardamom, 1tbsp grated ginger.
2. Add chickpeas (and their liquor), tomatoes, butternut squash, and onion, and mix to combine.
3. Bring to the boil and simmer for about 20-30 mins.
4. Make lemon-onion drizzle: in a small bowl, whisk together olive oil, lemon juice and zest, spring onions, remaining grated ginger, and pinch salt.
5. Serve the stew with quinoa or half a baked sweet potato, plain yoghurt, and drizzle with lemon-onion drizzle.
Both fresh and tinned salmon are great sources of Omega 3 fatty acids which are essential for good brain health.
This is a super easy recipe and is suitable for all ages. And it’s a great way to use up extra mash!
200g salmon fillets or 1 x 200g tin wild red salmon
4 medium sweet potatoes, peeled and chopped
1 medium onion, peeled and chopped
1 tbsp olive oil
1 egg, beaten
2 tbsp fresh parsley, chopped
1 tbsp butter
1. If using fresh salmon, bake for 20 minutes until cooked.
2. Boil the sweet potatoes until tender, approximately 15 minutes. Drain and mash.
3. Sauté the onion in the olive oil for a few minutes until transparent.
4. In a large bowl, mix all the ingredients together (except the butter) to form 8 small fishcakes.
5. Place in the fridge for 1 hour before cooking – this will firm them up.
6. Gently fry in butter until crisp on both sides and serve with your choice of vegetables or salad.
Friday Night Fakeaway recipe – Chicken Tandoori
It’s the end of the week and you fancy some spicy food. What better than this fabulous chicken tandoori recipe? Even better, the herbs and spices in this dish lend it anti-inflammatory properties. And for vegetarians, tofu would work perfectly!
Ingredients - Serves 2
2 chicken breasts, skinned, boned, and cut into bite-sized chunks (or 1 pack firm tofu cut into bite-sized chunks)
85g natural yoghurt
Handful of flaked almonds
1/2 tbsp lemon juice
2 garlic cloves, crushed
1/2 tsp fresh ginger root, grated
1/2 tsp ground cumin
1/2 tsp ground coriander
1/2 tsp ground turmeric
Pinch of cayenne pepper
Generous seasoning with salt and black pepper
1. Place the chicken pieces (or tofu) in a shallow casserole.
2. Mix together the rest of the ingredients and spread over the chicken (tofu), then cover the dish and place it in the fridge to marinate for at least an hour.
3. Bake the chicken (tofu) in the marinade at 200°C/400°F/gas mark 6 for 35-40 minutes until meat is cooked thoroughly. Do not turn.
4. Serve with brown basmati rice and steamed vegetables or a big green salad.
TUNA AND SOYA BEAN SALAD
This is a quick and easy lunch recipe that is packed with nutrients to support hormone health.
Soya or edamame beans are a fantastic source of phytoestrogens, which research shows may help symptoms when our oestrogen levels are bouncing up and down!
Plus, this is an excellent blood sugar balancing meal that will keep you fuller for longer.
200g frozen soya beans
2 spring onions, thinly sliced
1 can of tuna, drained
Handful of fresh coriander or flat leaf parsley, leaves roughly chopped
10 cherry/ plum cherry tomatoes, sliced
2 tbsp apple cider vinegar
2 tbsp extra virgin olive oil
Sea salt & pepper
2 large handfuls of mixed leaves/ rocket
1. Cook the soya beans in some boiling water for 6-7 minutes before draining.
2. Place the spring onions, tuna, herbs, olives, tomatoes and soya beans into a large bowl and, using a fork, break the tuna into flakes.
3. Drizzle the vinegar and olive oil over the salad, seasoning with sea salt and black pepper. Toss well.
4. Fold in the leaves before serving.
Roasted Broccoli and Tahini Hummus Quinoa Bowl
100g cooked quinoa – always great to have in the fridge (or cheat with a pouch)
200g broccoli, chopped into florets large handful spinach
1 large, cooked beetroot, sliced
5 walnuts, coarsely chopped
1 tbsp tahini
2 tbsp hummus
1⁄2 lemon cut into wedges
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