Recipe: Chicken/Quorn/Chickpeas with Chorizo/Black Olives & Tomato

This high protein, vitamin-packed recipe is great if you need to knock up a quick, easy and nutritious dinner within an hour. It's very easily adapted to suit meat eaters, vegans and vegetarians.


Serves 2

Ingredients

• 2 chicken breasts, cut into chunks or 3 Quorn 'chicken style' fillets or 1 400g tin chickpeas, drained
• 1 500g jar passata
• 2tbsp tomato puree
• 1 white onion, finely chopped
• 1 courgette, cut into chunks
• 75g button mushrooms
• 1/2 chorizo sausage cut into thick rounds and halved, or 150g black olives
• 1tbsp rapeseed or olive oil
• 1tbsp dried mixed herbs or 1tsp each dried oregano and basil
• Fresh basil leaves, to serve
• Cous cous or bulgar wheat to serve (optional)

Method

1. Heat oil in large pan or wok and brown the chicken / heat the Quorn or chickpeas

2. Add the onions, courgettes, mushrooms and dried herbs, stirring regularly, until softened (no longer than 10 minutes)

3. Add the chorizo/black olives and heat for 5 minutes before adding the passata and tomato puree and stirring thoroughly

4. Cover and leave to simmer for 15 minutes before serving with fresh basil and cous cous or bulgar wheat.

 

National Vegetarian Week pt.II

It was my daughter's birthday yesterday so we had a sunny family picnic and I got to indulge in one of my favourite hobbies - cooking and trying out new recipe ideas! It was, of course, a vegetarian meal and I want to share with you four of the recipes I've been working on and that were very well received. Each recipe below serves between 4 and 8 people as part of a picnic/buffet.


Feta, Bulgur and Squash Gem Salad

• 1 Pack feta, crumbled
  
• 1 butternut squash, peeled, deseeded and cut into small chunks
• 200g (dry weight) bulgur, or you could use quinoa or couscous
• 2 Red peppers, deseeded and cut into large chunks
• 3tbsp rapeseed oil 
• 2 Handfuls dried cranberries
• 100g Toasted/dry-fried pumpkin seeds
• 1 small bunch each fresh mint and parsley leaves

1. Pre-heat the oven to Gas 7/220C/425F
2. Cook the bulgur according to pack instructions (this normally takes 30mins) and leave to cool
3. Boil the squash for 10 minutes before draining and placing onto an oven tray with the peppers and coating in the oil - cook for 30 minutes until the peppers are charred and the squash is golden and crisping
4. Remove the squash and peppers from the oven and place the peppers into a bowl of cold water immediately before peeling off their skins
5. Leave the squash and peppers to cool in the fridge whilst you mix together the bulgur, cranberries, seeds and herbs
6. Once the squash and peppers are cool, add them to the other ingredients and serve.

Orzo, Tomato and Herb Salad

• 200g (dry weight) Orzo pasta, boiled for 8 minutes and left to cool
• 2tbsp Extra virgin olive oil
• 2tbsp Red wine vinegar
• 1 Large punnet cherry tomatoes, halved
• Handful fresh dill, leaves removed
• 1 Pack fresh chives, chopped
• 2tbsp Capers

1. Mix the ingredients and voila! Ready to serve

Lemon and Garlic Hummus

• 1 1/2 Tins chickpeas, drained
• 3 Garlic cloves, lightly steam-fried in about 100ml water, not oil - don't let them brown
• Juice and zest of 1 lemon
• Salt and black pepper
• Extra water, depending on preferred consistency

1. Blitz the ingredients together, adding water as you go to achieve a smooth consistency
2. Season with salt and pepper to taste, and serve

Hot and Smoky Hummus

• 1 Tin butterbeans, drained
  
• 1/2 Tin chickpeas, drained
• 1 Garlic clove, lightly steam-fried as above
• Juice of 1/2 lemon
• 3tsp Smoked paprika
• 3tsp dried chilli flakes (depending on how hot you want the dip)
• Salt and pepper
• Extra water, depending on preferred consistency

1. Blitz the ingredients together, adding water as you go to achieve a smooth consistency
2. Season with salt and pepper to taste, and serve

National Vegetarian Week

National Vegetarian Week is upon us and, as a vegetarian myself, I want to share with you some of my favourite veggie recipes. I was brought up vegetarian from birth and while I was pregnant I ate meat (it was my one and only craving, strangely enough!) however I now eat a plant-based diet again. My daughter, who turns four this week, eats meat and fish as I do believe there are benefits to including it in a balanced diet particularly in childhood, so I'm often cooking both meat-free and meat-inclusive versions of these recipes for the family. During NVW, why not try out some new vegetarian recipes and see if you feel any benefits - a meat-free diet has been proven to increase energy, lower blood pressure, improve skin and reduce the risk of cardiovascular disease (although eating meat does not always or solely cause problems in these areas). Many of my vegetarian recipes use Quorn - a brilliant source of low-fat protein which is filling and extremely versatile. Other vegetarian protein sources include beans, pulses such as lentils, grains such as quinoa, soy products such as tofu, and nuts and seeds.

Here are four of my favourite recipes - I'll be back soon with more. Enjoy!


Quorn 'Chicken Breast' Burgers with Slaw: Perfect for BBQs
Serves 4

• 4 Quorn Chicken Style fillets, grilled or baked
  
• 4 Seeded or Wholemeal rolls, toasted
• 2 Large apples, cored and grated
• 1 Small red cabbage, shredded
• 2 Large carrots, grated
• 1 Small white onion, finely sliced
• 300g Natural yoghurt
• 2 Little Gem lettuces, leaves separated
• Handful of fresh parsley or coriander leaves (or both)

1. Open and toast the rolls and place a couple of lettuce leaves in each
2. Slice each fillet lengthways through the middle to create two thin fillets per person before placing them on the lettuce/rolls
3. Mix the cabbage, carrot, apple, onion and yoghurt in a large bowl to make the slaw and place a large spoonful on each fillet
4. Sprinkle a few parsley/coriander leaves over the slaw and close the bun.

Quorn 'Chicken' and Hummus Crunch Wrap: The Perfect Packed Lunch

Serves 4

• 4 Quorn Chicken Style fillets, grilled or baked
• 4 Wholemeal tortilla wraps
• 2 Tins chickpeas, drained
• 1 Clove garlic, crushed
• 2tbsp Olive oil
• Approx. 100ml water (depending on how smooth you'd like the hummus)
• Juice of 1 lemon
• 2 Handfuls spinach, washed
• 3 Large carrots, coarsely grated or cut into thin matchsticks
•  4 Fresh beetroot, peeled and coarsely grated or cut into thin matchsticks
• Cucumber, pepper, onion or any other crunchy veggies (optional)

1. For the Hummus: Blitz the chickpeas, garlic clove, lemon juice and olive oil together - adding the water for a smoother consistency
2. Spread the hummus liberally onto each wrap before adding the fillets (I slice the fillets into strips to make them easier to wrap)
3. Add some spinach leaves and a handful of the carrot and beetroot before folding and rolling the wrap.

Quorn 'Beef' and Coconut Curry: Perfect for Dinner Parties

Serves 4

• 1 Pack Quorn Steak Style strips
• 2tbsp Rapeseed oil
• 300g (cooked weight) Brown rice, to serve
• 2 Tins coconut milk
• 2tbsp Crunchy peanut butter
• 1 Heaped tsp each of cumin, ground coriander, turmeric
• 4tbsp Soy sauce plus extra to serve if desired
• Large bunch fresh coriander - some leaves aside for serving but otherwise finely chopped (leaves and stalks)
• 4 Large cloves garlic, sliced
• 1 Red chilli, sliced (remove the seeds for less heat)
• 4 Pak choi, leaves separated
• 1 Head of broccoli, including stalk (remove the woody parts), or cauliflower, chopped
• 1 Green pepper (or red if you prefer a sweeter taste)
• 2 Packs of either babycorn, sugarsnaps, mangetout or fine green beans

1. Cook the rice according to pack instructions (this usually takes 20-30mins)
2. In a large wok, stir-fry the steak strips in the rapeseed oil, adding a little water as the pan dries out
3. Add the garlic, chilli and dried spices and stir fry for a further 2 minutes
4. Add the coconut milk, peanut butter, soy sauce and coriander (saving some for serving) to the pan and stir until the peanut butter has blended nicely into the sauce (this take about 3 minutes)
5. Add the vegetables and simmer for 5 to 10 minutes, depending on how crunchy you like your veg (remember, the less your veg is cooked, the more nutrients they reserve!)
6. Once the vegetables are cooked to your liking, serve on a bed of brown rice and sprinkle with the remaining fresh coriander.

Sweet Chilli Quorn 'Chicken' with Rice Noodles: The Perfect Quick Dinner

Serves 4

• 1 Pack Quorn Chicken Style pieces
  
• 2tbsp Rapeseed oil
• 6tbsp sweet chilli sauce
• 1 Red chilli, sliced (remove the seeds for less heat)
• 2 Large cloves of garlic, sliced
• 1 Bunch spring onions, sliced
• 3 Peppers (I like to have 1 green, 1 red, 1 yellow), deseeded and cut into chunks
• 1 Tin water chestnuts, sliced
• 1 Pack babycorn
• 100g Cashew nuts or 4 tbsp sesame seeds, toasted, to serve
• 4 Small nests of rice noodles
• Small bunch fresh coriander, leaves only, to serve (optional)

1. In a wok, stir-fry the chicken style pieces in the rapeseed oil until they soften (you may need to add a splash of boiling water to help them cook if you're cooking from frozen)
2. Add the chilli, garlic and chilli sauce and stir-fry for a further 2 minutes before adding the veg (at this point you may need another splash of water to steam the veg)
3. Whilst the vegetables are cooking, prepare the rice noodles (they normally take 2-3mins) and toast the cashews or sesame seeds
4. Once the vegetables are cooked to your liking, serve on a bed of rice noodles and sprinkle over the seeds or cashews and coriander.

Recipe: Moroccan Quorn, Chickpea or Chicken One-pot

This dish makes a great weeknight dinner for the family and is easily adapted to suit vegans, vegetarians or meat eaters. It takes less than an hour to cook and can be left to simmer without requiring too much prep or attention.

Moroccan Quorn, Chickpea or Chicken One-pot

Serves 6                 

Image: BBC Good Food

Ingredients       
             

·         Vegetarian: 1 pack Quorn chicken-style pieces or 6 Quorn fillets

·         Vegan: 3 tins chickpeas, drained

·         Meat option: 4 boneless, skinless chicken breasts

·         3tbsp rapeseed oil

·         2 onions, roughly chopped

·         1 tin chopped tomatoes

·         Thumb-sized piece fresh ginger, chopped, or 2tsp ground ginger

·         3 garlic cloves

·         1tsp turmeric

·         1tbsp each ground cumin, coriander & cinnamon

·         1 large butternut squash, peeled & deseeded, cut into large chunks

·         600ml/1pt veg stock

·         2tbsp red wine vinegar

·         100g dried cranberries or apricots

To Serve

·         100g Feta, crumbled, or vegan cheese, or crumbled tofu

·         Handful mint leaves

·         Quinoa

·         Natural yoghurt or unsweetened soy yoghurt 
·         Zest of 1 lemon

1.      If you are using chicken, seal the chicken breasts by frying them in 2tbsp of the oil in a large stockpot-style pan, if you are using Quorn instead, skip to step 2

2.      Crush the garlic and ginger into a paste and, in a large stockpot-style pan (the same pan as the chicken if you're using chicken), fry in the (remaining) oil with the onions and spices until the onions are soft

3.      Add the tomatoes for a further 1 minute

4.      Add the Quorn or chickpeas, if you're using these instead of chicken, along with the squash, stock and vinegar and simmer  for 30 minutes

5.      Add the dried fruit and simmer for a little longer while the sauce thickens

6.      Mix the lemon zest, mint and feta and scatter over the dish then serve with quinoa and natural yoghurt

Nutritional Benefits

ü  Quorn (and chicken), feta and quinoa are packed with protein

ü  Butternut squash provides beta carotene (an antioxidant), vitamin C (essential for the immune system and healthy skin), B vitamins and iron  (both essential for energy and the immune system)

ü  Omega-3 fatty acids (vital for heart health and brain function) are contained in the rapeseed oil and squash – sprinkle some seeds onto the dish or the quinoa for even more Omega-3s

ü  Cooked tomatoes contain much more lycopene than raw – lycopene is a cancer-fighting anti-oxidant which removes toxins from the body and helps to prevent wrinkles, sun damage and inflammation

ü  Fresh mint is a natural soother of the digestive system, it contains enzymes which helps to digest food and ease discomfort such as cramps and bloating

ü  The spices in this dish are all very powerful anti-inflammatory and anti-fungal agents and help maintain the health of your respiratory, circulatory and immune systems

ü  For extra energy-boosting iron and protein, add a tin of chickpeas to the vegetarian and meat versions 

3 Quick & Easy Recipes for a Healthy Family

As a working mum I know how hard it is to plan and prepare evening meals; everyone's tired, hungry and eager to fill their bellies come 6pm. However with a little planning, a few affordable, fresh veggies in the fridge and a well-stocked spice rack  it's easy to rustle something up which is tasty, filling and nutritious for everyone to enjoy. I wanted to share three recipes with you which I find save the day time and time again. Below each recipe I've explain why they are so nutritious, and hopefully you'll be able to take that knowledge and use some of the best health-promoting ingredients in some of your own recipes too.

Leeky Sausage & Quinoa Bake with Sweet Potato 

·         4 leeks, thickly sliced

·         ½ punnet closed cup mushrooms, sliced

·         150g quinoa

·         750ml vegetable stock

·         5 Quorn sausages*

·         4 small / 3 larger sweet potatoes

·         2tbsp rapeseed oil

·         ½ pack of feta, crumbled

·         Bunch of flat leaf parsley 

* I suggest using Quorn sausages because they are very high in protein and very low in saturated fat (they are also low in calories at 70 calories per sausage - great for anyone who is trying to lose weight). However if you'd much prefer to use meat sausages, I'd advise that you check the ingredients. Choose sausages with a meat content of at least 90% meat (legally a sausage only has to contain 32% meat!) from a brand that you can trust, ideally locally sourced and homemade. Otherwise there are various other brands who offer a wide range of meat-free sausages.  

1. Place the quinoa in a pan with the vegetable stock and simmer for 20 minutes. The stock should be almost absorbed after 20 minutes, if it looks to be drying out too soon just add some water. 
2. Cut the sweet potatoes into large chunks and boil for 20 minutes. 
3. Meanwhile place the sausages in a 200C/400F oven for 10 minutes to thaw and begin to cook.
4. After 20 minutes add the leeks and mushrooms to the quinoa – you may need to add some water to stop the mix drying out. 
5. Cut the sausages into quarters and add these to the pan. 
6. Place these ingredients into an ovenproof dish, cover, and cook for 30 minutes at 220C/440F 
7. At the same time, drain the sweet potato and place on a roasting tray, drizzle with the oil and put in the oven.
8. After 30 minutes, remove the lid or foil rom the leek and potato dish and cook, uncovered, for a further 10-15 minutes until it begins to crisp
9. After 45 minutes to 1 hour, remove both dishes from the oven, sprinkle the feta and parsley over the sweet potato and serve.  

Benefits: Quinoa is packed with B vitamins and folic acid, both essential for converting food into energy. The B vitamins also support the nervous and cardiovascular systems and break down cholesterol in the blood. It is a very fibrous grain and high in fibre meaning you will stay fuller for longer and avoid sugar cravings. Quinoa is also packed with vitamin E – great for hair, skin and nails as well as for supporting healing processes within the body. It contains manganese, magnesium and zinc which all protect bones and help to relax muscles as well as helping to regulate hormones. Zinc is particularly important for fighting infections. Mushrooms are packed with B vitamins and folic acid too, meaning this dish will give you plenty of energy without causing a blood-sugar spike They also contain selenium which is required for the production of serotonin – the happy chemical. Sweet potatoes, as well as being full of B vitamins, are rich in beta-carotene antioxidants; they help to remove toxins from the body, fight against cancer, boost the immune system, clear skin and support eye health. Rapeseed oil should be used in cooking due to its high smoke point – it retains its omega-3 essential fatty acids (essential for brain function and heart health) at high temperatures. Parsley is bursting with vitamin C, antioxidants, fibre, calcium and protein making it an ideal seasoning for this dish. Quorn sausages provide a healthy dose of low-fat protein which will help keep you full.

Chickpea Curry with Brown Rice*

·         1 large onion

·         4 cloves of garlic

·         Approx. 1inch piece of fresh ginger, peeled and grated or sliced

·         1 head of cauliflower

·         2 tins chickpeas, drained

·         2 tins of chopped tomatoes

·         1tsp each of cumin, turmeric, ground coriander, paprika and curry powder

·         200ml vegetable stock (possibly up to 500ml depending on the consistency you would like)

·         Bunch of coriander

·         Brown rice

*Meat-eating families may prefer to use chicken, which is a great source of lean protein and contains all the amino acids your body requires. If you want to include chicken in this dish, use one tin of chickpeas instead of two, and chop two or three chicken breasts into chunks, frying the meat in a little rapeseed oil to seal it before adding it to the onion, ginger and garlic at stage 1. Turkey is also a good choice if you're looking for something meaty. Choose lean, white breast meat and cook as you would the chicken. Turkey is a brilliant source of tryptophan, an amino acid that is required for the production of 'happy hormone' serotonin which regulates mood and sleep.

1. Make up the stock according to the pack’s instructions and add a splash of it to a saucepan. 
2. Add the onion, ginger and garlic until soft – add more stock if it begins to dry out. 
3. Once softened, add the chickpeas, spices and the rest of the stock and simmer for 10 minutes.
4. Add the cauliflower and tinned tomatoes. If you’d like a thinner sauce, making this dish more of a broth or soup, you might want to add up to 300ml more vegetable stock.
5. Now cook the rice according to the pack’s instructions. The curry should take 30 minutes to cook, so you’ll probably need to start cooking the rice at this stage.
6. After 25 minutes, chop the coriander and stir half of it into the curry. 
7. Drain the rice and serve alongside the curry, sprinkling the remaining coriander over the top.

Benefits: This meal is packed with iron and B vitamins– perfect for providing energy and essential for the production of red blood cells and the transportation of oxygen around your body. Both the brown rice and chickpeas are excellent sources of iron and B vitamins. Chickpeas are high in fibre, keeping you fuller for longer, supporting your digestive system and regulating blood-sugar levels. They also contain a chemical which is converted into a substance inside the body that mimics oestrogen which makes it an ideal food if you suffer from PMS or your hormones are out of sync. Chickpeas are a brilliant source of both protein and complex carbohydrates; both will keep you fuller for longer by slowly releasing energy. Cauliflower is packed with antioxidants which work to break down and remove toxins from your body, keep your skin bright and healthy and boost immunity. It is full of vitamin C, zinc and folic acid; it has anti-inflammatory, antiviral and healing properties. Coriander is rich in vitamins and minerals including calcium, vitamin C and selenium. The spices in this dish are powerful anti-inflammatory spices, they help to speed up your metabolism, fight infections, protect the skin and eyes, keep your blood healthy and support your respiratory system. Garlic, ginger and onion have very similar properties. This is a great dinner to eat if you feel a cold or flu coming on or are feeling generally under the weather. The iron and B vitamins will give you energy while the other vitamins, minerals and anti-inflammatories will fight the virus and help you heal. For an extra antioxidant boost, add fresh chilli or cayenne pepper.

Fish with Mediterranean Vegetables and Bulgar Wheat*

·         4 seabass or cod fillets

·         4 peppers (red, yellow or orange), deseeded and cut into quarters

·         2 courgettes cut into rounds

·         1 punnet cherry tomatoes

·         2 red onions, chopped

·         4 garlic cloves, chopped

·         Juice of 2 lemons

·         4tbsp rapeseed oil

·         2tbsp balsamic vinegar

·         Bulgar wheat

·         Bunch each of fresh parsley and basil plus thyme to serve

*Vegetarians may wish to replace the fish with Quorn, tofu, chickpeas or another bean. Vegans may replace the fish with any of these meat-free options except for Quorn.

1. Pre-heat the oven to 220C/440F.  
2. Mix 2tbsp rapeseed oil, lemon juice and salt and pepper and rub into the fish fillets, set aside to marinade for 15 minutes while your prepare and start to cook the veg.
3. Place the vegetables and garlic onto a roasting tray. Drizzle with 2tbsp of rapeseed oil and the balsamic vinegar and roast – tossing regularly – for 30 to 40 minutes until starting to char. 
4. Cook the bulgar wheat according to the pack’s instructions – it normally takes around 30 minutes to cook. You may like to cook it in vegetable stock to add flavour.
5. Cook the fish under the grill for 10 minutes on each side.
6. Once the bulgar wheat is cooked, stir in the herbs and serve alongside the fish and veg. 

Benefits: The vegetables provide beta-carotene, important for making vitamin A – an antioxidant – which helps to maintain healthy skin, prevents infections and protects the respiratory system. It also improves the functioning of your eyes. The courgette is rich in B vitamins, providing energy and helping your body to break down other foods to release their energy. Rapeseed oil provides a healthy dose of omega-3 essential fatty acids which are vital for brain functioning and heart health. Garlic is antiviral and anti-inflammatory making it a powerful food for supporting the immune system. Parsley and basil are packed with vitamin C. Seabass and cod provide a complete protein containing all the essential amino acids your body needs. Both will help to keep you full, slowly releasing energy (they are high in vitamin B12) and helping your body produce happy hormones due to its high selenium content. Seasbass is a particularly good choice as it is high in omega-3 and omega-6 essential fatty acids as well as many of the B vitamins, phosphorus (essential for nutrient absorption), magnesium (helps muscles relax) and potassium (regulates body fluids, heartbeat and nerve impulses as well as lowering blood pressure). Bulgar wheat is packed with complex carbohydrates meaning you will get a steady stream of energy rather than a sudden spike followed by a slump. It is also full of fibre which regulates blood-sugar levels and keeps your digestive system healthy. Bulgar is high in iron which is essential for the production of red blood cells and energy (its B vitamins also boost this foods energy-giving properties).