Month: January 2016

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Spanish style white bean and prawn stew

Spanish style white bean and prawn stew

Spanish style white bean and prawn stew

Serves 2 (generously)

280 calories

This stew offers a low calorie lunch option. Foods with a high water content such as soup have been shown to help with weight loss as they promote fullness. Maintaining a healthy weight is a good way to reduce your risk of heart disease.

 

Ingredients

 2 tbsp extra virgin olive oil

1 small onion, finely chopped

2 garlic cloves, finely chopped

100g cherry tomatoes, halved

1 red pepper, thinly sliced

2 tsp smoked paprika

Small pinch of saffron, soaked in a little hot water

400g carton of chopped tomatoes

150g white beans (Spanish jarred variety work best but you can use 1/2 400g carton of cannellini beans)

1 small courgette, chopped into small chunks

10 frozen king prawns, defrosted under running cold water for 5 minutes

Sea salt

Black pepper

 

Method

  1. Heat the oil in a large, deep-sided frying pan. Add the onion and garlic and cook over a medium heat for 10 minutes until softened.
  2. Add the tomatoes and red pepper then cook for a further 5 minutes.
  3. Add the paprika, cumin and saffron then cook for 1 minute more.
  4. Add the chopped tomatoes then fill the carton with water and add to the stew. Bring to the boil.
  5. Once boiling, turn down the heat to a gentle simmer and cook for about 25 minutes adding the beans after 15 minutes.  Add more water if the stew begins to dry out.
  6. After 25 minutes is up, dd the prawns and courgette then cook for a further 5 minutes.
  7. Take the stew off the heat and season with salt and pepper. Let the stew sit for 5 minutes before serving.
  8. Serve the stew in two bowl with bread (optional).

 

 

 

Raw cacoa and avocado mousse with raspberry and rose coulis

Raw cacoa and avocado mousse with raspberry and rose coulis

Raw cacao and avocado mousse with raspberry and rose coulis

 

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Serves 2

300 calories

This indulgent dessert is lower in sugar than your usual chocolate mousse. Berries are rich in plant chemicals called flavonoids that act as antioxidants in the body and may help to reduce the risk of heart disease.

 

Ingredients

1 tbsp coconut oil

1 avocado

1 vanilla pod

2 tbsp coconut water

3 tbsp raw cacao powder (or good quality cocoa powder)

1 tbsp honey

 

Coulis

100g frozen raspberries

1 tsp rosewater

1 tsp honey

 

  1. Melt the coconut oil by placing in a warm bowl.
  2. Prepare the avocado by halving, removing the stone and scooping out the flesh into a small blender.
  3. Cut the vanilla pod in half and crape out the seeds into the blender.
  4. Add the coconut water, cacao powder and honey to the blender and whizz until smooth.
  5. Transfer the mousse to two small ramekins and chill in the fridge for 20 minutes.
  6. Prepare the coulis by placing the ingredients in a small saucepan with 1 tsp of water and bringing to the boil. Reduce to a simmer and cook for 5 minutes. Take off the heat and leave to cool.
  7. Serve the mousse with a large spoonful of coulis

 

 

Spinach, walnut, pomegranate and feta salad

Spinach, walnut, pomegranate and feta salad

 

Spinach, walnut, pomegranate and feta salad (download as a PDF spinach-walnut-and-pomegranate-salad)

Serves 2

250 calories

 

Ingredients 

 

100g baby leaf spinach

Small handful of dill

¼ small onion, finely sliced

80g pomegranate arils

30g walnuts, lightly crushed

2 tsp pumpkin seeds, toasted

25g feta cheese, crumbled

 

Dressing

½ lemon, juiced

2 tbsp extra virgin olive oil

1 tsp honey

¼ tsp allspice

Small pinch of smoked paprika

½ small garlic clove, crushed

Pinch of sea salt

 

Method

 

  1. Add the spinach, onion, pomegranate, walnuts, pumpkin seeds and feta to a medium-sized bowl with the oil and lemon juice then toss gently.
  2. Add the dressing ingredients to a small bowl and whisk using a fork to combine well.
  3. Dress the salad.
  4. Serve on small plates.

Download as PDF (spinach-walnut-and-pomegranate-salad)

Grilled salmon with spinach, walnut and feta salad

Grilled salmon with spinach, walnut and feta salad

Grilled salmon with spinach, walnut and feta salad

Serves 2

550 calories

 Salmon is a rich source of heart-healthy omega 3 fatty acids that help to reduce inflammation in the body and increase levels of good (HDL) cholesterol.

 

Ingredients

 2 skinless salmon fillets

1 tsp extra virgin olive oil

 

Salad

100g baby leaf spinach

Small handful of dill

¼ small onion, finely sliced

80g pomegranate arils

30g walnuts, lightly crushed

2 tsp pumpkin seeds, toasted

25g feta cheese, crumbled

 

Dressing

 ½ lemon, juiced

2 tbsp extra virgin olive oil

1 tsp honey

¼ tsp allspice

Small pinch of smoked paprika

½ small garlic clove, crushed

Pinch of sea salt

 

Method 

  1. Heat 1 tsp of the oil in a small, non-stick pan and cook over a medium heat for 12 minutes, turning once.
  2. Once the salmon is cooked set to one side and prepare the salad. Add the spinach, onion, pomegranate, walnuts, pumpkin seeds and feta to a medium-sized bowl with the oil and lemon juice then toss gently.
  3. Add the dressing ingredients to a small bowl and whisk using a fork to combine well.
  4. Dress the salad.
  5. Serve the grilled salmon with a large handful of salad.