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Alex Allan Nutrition
By Alex Allan on 07/02/24 | Recipes

15 Minute Chicken Curry

As a nutritionist, I’m often told by my clients that they don’t have time to cook. And this is a recipe that I love to share with them!  Quick, easy and healthy – what’s not to love?

Serves 4

Ingredients:

2 tbsp olive oil

4 x 200g chicken breasts, cut into chunks

2 onion, diced

1 thumb-sized piece of ginger, grated

4 cloves of garlic, crushed

spices: 2 tbsp ground cumin, 3 tsp turmeric, 1 tsp red chilli flakes, 2 tsp ground cinnamon, 2 tsp ground coriander

4 tbsp tomato puree

2 x (400g) can chopped tomatoes

8 tbsp plain yoghurt

2 handfuls of fresh coriander, finely chopped

Method:

  • Put the olive oil in a large pan, and then add the onion, garlic, and ginger, and cook for 3 minutes until softened.
  • Add the chicken and cook for a further 3 minutes until browned.
  • Once the chicken is browned, add the red chilli flakes, cumin, turmeric, cinnamon, and ground coriander, and mix well and cook for a further minute. 
  • Add the chopped tomatoes and tomato puree to the pan, and gently simmer for 10 minutes until the chicken is cooked through. Add a splash of water if it dries out. 
  • Stir in the yoghurt and coriander before serving with your choice of cauliflower rice or broccoli rice.
  • Enjoy!

By Alex Allan on 18/01/24 | Recipes

Pomegranate and Pistachio Chia Pudding

This is a very easy breakfast to make! It’s protein-rich and full of gorgeous antioxidants. If you double or triple the proportions, you can make 3 at a time. Pop them in the fridge and they will keep up to 3 days. Perfect for batch cooking.

Ingredients:

3 tbsp chia seeds

180ml coconut or almond milk

(unsweetened)

1 tsp vanilla extract

40g pomegranate seeds

1 tbsp pistachios, chopped

Method:

1. In a small bowl, combine chia seeds, vanilla, and milk

2. Cover and refrigerate for 4 hours (or overnight, if possible)

3. When ready to serve, stir the chia mixture, then layer in a glass with pomegranate seeds

4. Top with pistachios

5. Enjoy!

By Alex Allan on 17/12/23 | Recipes

Spiced Walnut and Squash Loaf

If you’re having guests over the Christmas period, this is an excellent – and quick! - alternative to Christmas cake. And on the plus side it has some hidden veg in it too! 

Serves 6-8 people

Ingredients:

175g rice flour

1 tbsp ground almonds

170g coconut sugar or 85g Stevia, if you prefer

2 tsp cinnamon

½ tsp ground nutmeg

3 cloves

3 tsp gluten-free baking powder 

50g dark chocolate, broken into chunks chunks (optional)

1 medium ripe avocado, pitted

½ tsp salt

230g butternut squash purée (dice a medium size squash, steam until soft, then either mash or put in a blender to purée)

1 egg

60g natural or coconut yoghurt

1 tsp vanilla paste

Two handfuls of walnuts, chopped

Method:

  • Preheat the oven to 170˚C / gas mark 3, grease and line a loaf tin. 
  • Stir together the rice flour, ground almonds, coconut sugar (or stevia), spices, baking powder and salt. 
  • Blend together the eggs, yoghurt, avocado, squash purée, and vanilla paste until smooth.
  • Stir the wet ingredients into the dry and mix until combined. Stir through the chopped walnuts and optional chocolate, then pour into the loaf tin, smoothing down the top and bake for an hour or until cooked through. If the cake is browning too much halfway through cooking, place some baking paper over the top and let it continue to bake. 
  • Leave to cool.
  • Slice and enjoy! 

By Alex Allan on 11/12/23 | Recipes

Healthy Mince Pies

Mince pies are my absolute favourite!! But rather than buying them – where the ingredients run to a laundry list of chemicals and unknown additives – why not try making them yourself? Here is my favourite recipe for gluten-free mince pies that taste *amazing*!

Prep time: 25 mins

Makes 24

Ingredients

For the filling:

1 large apple, like Braeburn, Gala 

75g raisins

75g golden sultanas

75g currants

65g dried, unsweetened cranberries

60g other dried fruit (sour cherries, blueberries, mango, apricots 

(dried but unsweetened))

Zest and juice of an orange

50g coconut palm sugar (or 2 tsp Stevia if you’d prefer)

4 tbsp organic butter, cubed

1 tsp cinnamon

1 tsp ground nutmeg

1 tsp ground ginger

1 tbsp brandy

For the pastry:

150g ground almonds

75g coconut flour

1 tbsp coconut palm sugar

1 tsp baking soda

1 tsp sea salt

Zest of an orange

115g butter, frozen. Plus, a little extra for greasing

1 egg, lightly whisked

Method:

  • Firstly, make the filling:
    • Add all of the filling ingredients (other than the brandy, if using) into a large saucepan over medium heat and stir. 
    • When the butter is fully melted, turn the heat to low, cover and cook for 15 minutes, stirring often. 
    • Take the saucepan off the heat and stir through a tablespoon of brandy and decant into sterilized glass jars. 
    • Leave to cool with the lid slightly ajar, then secure tightly and store until you’re ready to use. 
    • This can be done in advance

  • Make the pastry:
    • Put the ground almonds and coconut flour in a bowl with the sugar, baking soda and salt. Stir in the orange zest. 
    • Grate the frozen butter into the flour and mix together with your fingers till a crumb forms. 
    • Stir in the egg and bring together with your hands to form a dough. 
    • Divide the dough in half, wrap each in film and place in the fridge for 1 hour (or overnight). 
    • Pre heat the oven to 175˚C. Grease the moulds of a muffin pan with a little butter. 
    • Remove the dough from the fridge and place between 2 sheets of baking / greaseproof paper. 
    • Roll with a rolling pin to flatten out the dough till it is pie-crust thin.
    • Using a cookie cutter (or an upturned jam jar - needs to be about 8cmdiameter) cut out 25 circles and lightly press into the muffin pan moulds.
    • The pastry can be tricky to work with as there is no gluten holding it together. Be patient. If the pastry splits just push it back together with your fingers and use any pastry scraps to fix it up.
    • Fill up each pie mould with a heaped teaspoon of the mincemeat. 
    • Using the remainder of the dough cut out 25 stars to top each pie. Bake in the oven for 12 minutes. Leave to cool in the tins, before gently easing them out. Don’t be tempted to remove from the tin when they come out of the oven. They WILL fall apart!
    • Enjoy!

By Alex Allan on 03/11/23 | Recipes

THAI-STYLE CHICKEN SOUP

Did you hear that chicken soup is great when you’re unwell? If you thought it was just an old wives’ tale, you’d be wrong. 

Research suggests that a bowl of chicken and vegetable soup can slow the speed at which neutrophils move around your body. Neutrophils are a type of white blood cell and part of the immune system, protecting your body from infection. 

When the neutrophils move slowly, there’s a greater chance of them becoming more concentrated in the areas of your body that need the most healing. Studies have shown chicken soup to be particularly helpful in reducing symptoms in upper respiratory system infections. 

This lovely soup contains garlic and ginger (known for their antiviral qualities). 

SERVES 4

For the paste

1 large red chilli, seeded

1 tbsp fresh ginger, grated

1 tsp ground turmeric

3 garlic cloves, crushed

½ onion, roughly chopped

For the soup

1 tbsp coconut oil

400g can coconut milk

400ml chicken stock  

1 tbsp fish sauce

2 chicken breasts, cut into small dice

100g broccoli, cut into small florets

Handful sugar snap peas, halved

Handful of coriander leaves, chopped

4 spring onions, sliced

METHOD

  • To make the spice paste, tip all the paste ingredients into a food processor, then add 4 tbsp of the coconut milk and whizz to form a paste.
  • Heat the coconut oil in a large pan, add the spice paste and cook for 1–2 mins. Add the rest of the coconut milk, stock and fish sauce. Bring to the boil then gently simmer for 7–10 mins.
  • Add the chicken to the pan and cook for 2–3 mins. 
  • Tip in the broccoli and cook for a further minute, before adding the sugar snap peas and cooking for another minute.
  • Pour into bowls and sprinkle over the chopped coriander and spring onions to serve.
  • Enjoy!

By Alex Allan on 20/10/23 | Recipes

One Pan Chicken Thighs, New Potatoes and Broccoli

Brassicas, such as broccoli, are excellent for supporting natural oestrogen detoxification. I always ask my midlife clients to include a portion of broccoli or cauliflower every day with their dinner!

And here’s an easy recipe. This is everything in one pan – super quick and not much washing up. An ideal midweek meal for a midlife woman!

Serves 4

Ingredients

  • 600g chicken thighs (boneless and chopped)
  • 400g broccoli, chopped into florets
  • 300g small new potatoes, cut into quarters
  • 2 tbsp extra virgin olive oil
  • 2 tsp sweet smoked paprika
  • 1 clove garlic, crushed
  • 4 spring onions, chopped

Method:

  1. Preheat the oven to 200ºC. Grease a good-sized baking dish.
  2. Add the potatoes to the pan, sprinkle with the paprika, garlic and season to taste. Drizzle over the olive oil and toss until combined thoroughly. Roast for 30 minutes. 
  3. Toss the chicken and broccoli in the residual juices and return to the oven for 15 to 20 minutes or until the chicken is cooked through and the potatoes are tender.
  4. Garnish with the spring onions. Enjoy!

 

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