Tag Archives: vitamin

Chicken & Vegetable Noodles with Mushroom & Miso Broth

Summer has officially ended and I write this post on a wet Wednesday morning having had to dig my rain mac out of the wardrobe. One of the positives that this means……its the start of Elix’s favourite time of year…..SOUP SEASON! Granted she isnt here to enjoy it as she is sunning herself in Italy but I have commenced Soup season in her absence and yesterday made a tasty, comforting, healthy and nutritious Asian Chicken soup.

Two ingredients which form the base of the soup and create a depth of earthy, umami flavour are miso and  mushrooms.

Miso is a Japanese fermented soya paste – known for aiding digestion as it is packed with good bacteria so is a probiotic. Miso is also a good source of vitamin K which is great for healthy skin, bones and heart. For any vegetarians out there – miso is a protein source too and great for energy.

Mushrooms are one of the best ways to get vitamin D into your diet – when we dont see the sun as much now that Autumn is upon us, this is much needed and mushrooms are the only vegetable which makes it’s own vitamin D when exposed to sunlight. Mushrooms are also a good source of iron, vitamin C and antioxidents.

The recipe is fairly speedy and easy –  feel free to switch in other veggies or meat (pork would work well) – even add a soft boiled egg in if you are looking for something more filling.

Serves 4
2tbsp Coconut Oil
1 leek – finely sliced
1 clove garlic – finely diced
1 tsp grated ginger
3 large handfuls of mixed mushrooms – chopped. I used portobello, shitake, oyster and enoki
1 small handful dried porini mushrooms soaked and diced
1.5 litres vegetable stock
1 large roast chicken breast – shredded (i used leftovers from my Sunday Roast!)
1tsp Soy Sauce
1tsp Mirin
1tbsp Miso
2 handfuls of chopped veg – i used mange tout and mini-corn
1 handful coriander – shredded
2 nests noodles – i used soba noodles but rice noodles or ramen would work well too
4 Spring Onions – sliced

Start by gently frying the leeks, garlic and ginger in the coconut oil until softened. Add the chopped fresh mushrooms and mix together. Add the porcini mushrooms – keep the soaking liquid to one side (drain through a fine seive to remove any sedement).
Add the soy, mirin and miso stirring through and once mixed 1- add the stock and porcini liquid. When the soup has reached a simmer, add the veggies and coriander and leave bubbling for 20 minutes. For the final 5 minutes add the noodles and check for seasoning – if you want more depth, add more miso and a tiny sprinkle of soy.
Once the noodles are cooked al dente, serve with a scatter of spring onions on top for some freshness.

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A quick and easy Dinner Treat

Last week after a tough day I wanted to treat myself to something new and a little different for dinner. Luckily for me Sainsburys in Toots had some beautiful fresh scallops on the Fish Counter which I decided to combine with the comfort of linguine and chorizo.

This dish contains 2 of your 5 veg a day from the spinach and tomatoes – which also provide an excellent source of vitamins A and C. Scallops are low in fat and also a great source of Vitamin B, potassium and magnesium – all of which are great for heart health. 

You’ll see I added dried spice – I used a dried arrabiata mix I picked up from Italy which contains dried chilli, parsley, oregano and garlic but dried chilli is also just fine.

Serves 2
12 Fresh Scallops – keep the roe to one side
220g Cherry Tomatoes
100g Chorizo – cubed
200g Spinach – shredded
2 handfuls Linguine
1tsp dried chilli/dried arrabiata mix

Start by boiling the linguine – this is a quick dish so by the time the pasta has cooked everything else will be ready!
In a frying pan, dry fry the cherry tomatoes – keep an eye on them. When they start to char and soften, turn down the heat and add some olive oil. At this stage, add the dried chilli or dried herbs (depending on how much spice you fancy) and also add the chorizo. I also added in the scallop roe – many people dont like to eat this but it adds a mild scallop flavour to the sauce which saves having to add extra seasoning for those trying to limit their salt intake. As everything sizzles, gently mash the tomatoes to make a chunky sauce. Add the spinach and let it wilt down into the sauce.
Allow the sauce to simmer on a low heat and get on to the scallops.
I fried my scallops in a little olive oil in a frying pan – I cooked for 2 minutes on one side until they had a lovely golden sheen and then flipped to cook on the other side for another minute.
To serve, I mixed the sauce with the linguine and placed the scallops on top. A perfect Summery comfort dish.

Hormone Balancing Sesame Tuna Salad

During a stressful time where i am a moody little wotsit; tired, teary and lethargic I wanted to use ingredients which would help to bring me balance – cheer me up, keep my skin and hair healthy, calm me down and taste delicious. Balanced hormones keep weight down, keep us happy, ensure our skin and hair are clear, healthy and strong. Hormone inbalance can disrupt sleep, deplete energy and reduce the strength of our immune system so you can see its important to look after our hormones all the time!

This tuna salad did just that. Just cooking and putting it together cheered me up – its a very colourful salad. According to some research, Omega-3 rich foods such as tuna can have a positive effect on mental health reducing depression. Cooking the sesame tuna in coconut oil rather than another oil also helps to balance hormones – good for the skin, easy to digest, quick source of energy and protects against bad bacteria. The avocado is also great – its high potassium, vitamins B and E and folic acid are also essential im maintaining hormonal balance. Dark green veggies are powerful sources of antioxidents – here i use kale and broccoli. I could use up a whole blog post on how fabulous kale is so i’ll go into detail another time – suffice to say its amazing! The brightly coloured veggies including radish, mango and carrot are great sources of vitamin C too.  

Serves 2

Tuna

2 Tuna Steaks
1 Garlic Clove – finely sliced
2 Red Chillis – finely sliced
2cm Ginger – peeled and sliced into matchsticks
1tbsp Sesame Oil
2tbsp Coconut Oil
Handful Fresh Coriander – chopped
20g Cashew Nuts
3tbsp Sesame Seeds (I used black and white)
2 Spring Onions – sliced

Salad
200g Kale – I massaged this is a little cold water to soften the leaves slightly
1 Mango – chopped into chunks
8 Radishes – sliced
½ head broccoli – chopped into florets and cooked to al dente to retain crunch
1 avocado – diced
Handful of Coriander – chopped
1 nest of Whole-wheat Rice Noodles – to cook, place in boiling water for 3 minutes

Dressing
1 Chilli – diced
2tbsp Soy Sauce
1tbsp Lime juice
1tbsp Maple Syrup
3tbsp Sesame Oil
1tsp AllSpice

This is the straight forward part! Marinate the tuna in the chilli, ginger, garlic and sesame oil – place in the fridge for at least an hour. Make the dressing my mixing all ingredients together and seasoning to taste. Bring al the salad ingredients together making sure everything is mixed together and pour the dressing on the top. Leave in the fridge to infuse – not for too long though as you don’t want everything to go soggy – I would say 20 minutes whilst you prep and cook the tuna is fine. Meanwhile, toast the cashews in a dry pan for a few minutes, let them brown slightly and start to smell toasty! Leave to one side. Once the tuna is marinated remove from the marinade (I poured the marinade into the salad for extra taste and so as not to waste as those lovely flavours). Mix the sesame seeds together in a bowl and place the tuna steaks into the seeds to cover on all sides. Heat the coconut oil in a frying pan and fry the sesame coated tuna for 3 minutes on each side. This should ensure the steaks are cooked medium and the sesame seeds are nice and toasted.

To bring together, place the dressed salad on the base of the bowl and top with the tuna steak. Scatter the cashews, remaining coriander and spring onions on top. I defy anyone not to enjoy this salad – its fabulously nutritious, tasty, light and pretty!

Elix had a Blinder!

Last week, after a tough few days, Elix treated me to a dish which I had seen on the Delicious instagram site. Watercress, Bacon and Goats Cheese Risotto. It was AMAZING! Fresh, comforting, tasty and with an entire bag of watercress used was packed with Vitamin K which helps healing, it also contains Vitamin C good helping maintain healthy cells, skin and bones and also Vitamin A which we need for a strong immune system.

According to Elix, the recipe was also easy to follow (always a good thing!) so here we go!

Serves 4
100g Watercress (plus a handful left reserved)
2 Garlic Cloves
Grated Zest & Juice of one Lemon
Olive Oil
200g Pancetta Cubes
2 Shallots – diced
300g Arborio Rice
1.2l Chicken Stock
2tbsp Grated Parmesan
30g Soft Goats Cheese
20g Pistachios – toasted in a dry pan

To start, make a pesto by whizzing the watercress, garlic and lemon zest and juice in a processor to a paste consistency. Add 1 tbsp olive oil with some salt and pepper and whizz again. Hey Presto – watercress pesto! Next in a large frying pan, fry the pancetta until crisp and remove to one side. In the same pan, add the shallots with a little olive oil until translucent and then add the rice. Mix together for a few minutes and then begin to add the stock a ladel-ful at a time when all the liquid has been absorbed. After around 20 minutes or so all the rice should be fluffy and cooked through and the liquid will have been absorbed. Now stir in the pesto, the parmesan and pancetta – the risotto will turn a lovely rich green colour with flecks of pink pancetta throughout. Stir through the reserved watercress for that fresh, peppery kick. Finally add the goats cheese in small chunks and sprinkle the pistachios on top.


This really was the best risotto i’ve ever eaten – I think I’ll be asking Elix to make this one again!