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Alex Allan Nutrition
By Alex on 23/07/22 | Recipes

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: 

  1. The dressing goes in first. This is really important as it guarantees the leaves don’t get soggy. Add enough so it can (eventually) coat all your ingredients.
  2. Next pop in your robust veg like beetroot or fennel.
  3. You can then add any softer veg like cucumber or green beans.
  4. Don’t forget your healthy fats – put in some olives or avocado.
  5. Add a layer of protein – tuna, chicken, egg, tofu – as well as any other things you’re using like cheese, nuts or seeds – those ingredients that you want to stay dry until just before you eat it.
  6. The leafy greens go in last. That way they’re kept nice and dry and, when you turn the jar over and empty onto your plate, the leaves make the salad bed.
  7. Enjoy!

By Alex on 07/07/22 | Recipes

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

Pinch salt

2 tbsp lemon juice plus 1 tsp lemon zest

2 large spring onions, thinly sliced

2 tbsp plain live yoghurt

Method:

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.

6. Enjoy! 

By Alex on 07/06/22 | Recipes

Salmon Fishcakes

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!


Serves 4


Ingredients:

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

Method:

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.

7. Enjoy!

By Alex on 10/05/22 | Recipes

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 


Method:

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.
5. Enjoy!

By Alex Allan on 29/03/22 | Recipes

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.

Serves 2


Ingredients:

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

12 olives

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

Method:

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.

5. Enjoy!

By Alex on 04/01/22 | Recipes

Roasted Broccoli and Tahini Hummus Quinoa Bowl

Serves 1

Ingredients:

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 

Method:

  1. Roast the broccoli the night before tossed in oil and salt – takes about 20mins on 180°C.
  2. 2. Put half quinoa in bowl, layer up with beetroot, spinach, broccoli, walnuts, repeat layers.
  3. 3. Combine tahini, hummus, lemon juice and use as dressing when ready to eat. 
  4. Enjoy!

 

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