Month: March 2016

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Moroccan turkey burgers with lemon yoghurt dressing

Moroccan turkey burgers with lemon yoghurt dressing

 

Perfect high-protein snack or light supper (download as PDF moroccan-turkey-burgers-with-lemon-yoghurt-dressing)

Serves 4 (three burgers) per serving

230 calories per serving

 

These burgers are high in protein and low in calories, which makes them the perfect dish if you’re trying to lose weight.  Protein helps to keep you feeling fuller for longer. Each serving of this dish also supplies a rich-source of B vitamins that are important for healthy skin and energy metabolism.

 

Ingredients

400g turkey mince

2 spring onions, finely sliced

1 red chilli, finely chopped

1 garlic clove, minced

1 small handful of flat-leaf parsley, finely chopped

1 small handful of coriander, finely chopped

1 courgette, grated

1 tsp Ras El Hanout

1 tsp ground cumin

Sea salt

Black pepper

Light olive oil

12-15 Iceberg lettuce leaves

 

Dressing

150ml low fat plain yoghurt

½ lemon, juiced

 

Method

  1. Preheat the over to 180C.
  2. Add the turkey mince to a large bowl and break up.
  3. Add the spring onions, chilli, garlic, herbs, courgette, spices, salt and pepper to the bowl and combine well.
  4. Form the mixture into 12 balls and press each one down to form a burger shape.
  5. Pour 100ml of oil into a large frying and heat. Add the burgers and shallow fry for a few minutes each side until browned.
  6. Remove the burgers from the pan and then transfer to a plate topped with kitchen towel.
  7. Place the burgers on a large roasting tin and cook for 10 minutes until cooked through.
  8. Remove the burgers from oven.
  9. Prepare the dressing by adding the ingredients to a small bowl and whisking with a fork.
  10. Serve three burgers per person with lettuce leaves to use as a wrap. Top the burgers with lemon yoghurt dressing.  You could also serve with a small serving of grain-based salad such as quinoa or brown rice.

Download as PDF (moroccan-turkey-burgers-with-lemon-yoghurt-dressing)

 

Mexican prawn and black bean salad

Mexican prawn and black bean salad

Eye-healthy super salad (download as PDF eye-healthy-super-salad)

480 calories per serving

 

This yummy salad is incredibly nutritious, providing a rich source of magnesium, iron, selenium, vitamin E, B vitamins and vitamin C.  The yellow peppers and avocado also supply a source of lutein and zeaxanthin that are shown to be beneficial for the health of your eyes.  Including beans in your diet also supplies a great source of fibre, which is lacking in many peoples diets.  Fibre is not only essential for maintaining good digestion but also helps to reduce the risk of heart disease, balance blood sugar levels and assist in weight loss.

 

Ingredients

175g king prawns

1/2 x 400g can black beans, drained and rinsed

1 small yellow pepper, finely diced

1/2 small cucumber, deseeded and chopped

100g cherry tomatoes, halved

1 large avocado, de-stoned, peeled and chopped

1/2 small can sweetcorn (reduced sugar and salt)

1 small handful of coriander, chopped

Salt

Pepper

 

Dressing

50g low fat, plain yoghurt

1 lime, juiced

1 small handful of coriander

1 spring onion, chopped

½ jalepeno (or green) chilli pepper, chopped

40ml olive oil

½ tsp salt

1 tsp honey

 

Method

  1. Heat a little olive oil in a small frying pan. Add the prawns and cook for 3 minutes over a high heat until pink.  Take the prawns off the heat and leave to cool.  You can also use cooked prawns if you like.
  2. Add the beans, vegetables and coriander to a large bowl and combine well.  Season with a little salt and pepper.
  3. To prepare the dressing, place all the ingredients in a blender and blitz until smooth.
  4. Divide the salad between two bowls and serve with the dressing on the side.

Download as PDF (eye-healthy-super-salad)

Cooking seared tuna with Fighting Fifty

Cooking seared tuna with Fighting Fifty

So, I have previously posted the delicious recipe for sesame seared tuna with Asian green salad but had the chance to cook the dish with Tracey McAlpine from Fighting Fifty.  Always love cooking with Tracey as we have such as laugh.

What you need to know about tuna

Tuna belongs to the oily group of fish along with salmon, trout, mackerel, sardines and herring.  These fish are a rich source of omega 3, which research has shown can have a positive effect on many areas of health.  Tuna, along with other oily fish is beneficial for heart health and although it is not entirely clear exactly how omega 3 fatty acids benefit the heart, the results show they do.  It is also thought that the heart health benefits may be a combination of omega 3 fatty acids and some other component of oily fish.

Omega 3 fatty acids can help to reduce inflammation in the body which is thought to be at the root of many diseases including that of the heart.  These fats also help to increase the amount of good (HDL) cholesterol and reduce overall triglycerides in the body as well as thin the blood, which also benefits the health of your heart.

Omega 3 has also been associated with good skin and helps to maintain healthy skin cell membranes that keep it supple and moisturised.  The anti-inflammatory effect of these fats may also help with skin conditions such as psoriasis.

It is recommended that we try and eat about two servings of oily fish each week in order to glean adequate omega 3.  These fatty acids are referred to as essential as they must be obtained from the diet.  However, you should try and limit your intake to no more than four servings each week given the fact that oily fish have a high level of heavy metals, which may build up over time.

Tuna is also rich in vitamin A, which is important for healthy skin, immune system and normal vision.  Iron is also an important mineral in the diet and food surveys show that up to 23% of women in the UK have inadequate intakes, which can result in tiredness and fatigue.  Tuna contains a useful 10% of the RDA for iron.  Another key mineral is magnesium that plays a key role in hundreds of chemical reactions in the body and is involved in muscle relaxation and the conversion of food into energy (tuna contains 17% of the RDA per serving).

Tuna are also a rich source of many B vitamins, in particular B12 (over 200% of the RDA).  B vitamins are essential for the health of your skin and required for energy metabolism.  Low intakes of B vitamins can result in tiredness and fatigue.

Try this recipe for yourself!