Tag Archives: Lemon

Kale superfood salad. And Dolly.

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Quick, packed with flavour, antioxidants, iron and filling energy, this is my year round Go-to recipe. When rubbed with olive oil, salt and lemon, raw kale breaks down into a super delicious (honestly) and meaty salad leaf; rocket now seems pretty insubstantial by comparison. Sesame & rosemary spice was made for this, the chilli meatiness sticks to the leaves and is seriously tasty. Use as a base for any of your favourite toppings for lunch, supper or take-away.

Superfood-salad

Serves 1

INGREDIENTS

Base

1 good handful kale, chopped
1 dsp olive oil
Squeeze lemon juice
Pinch Himalayan pink or sea salt
2 dsp Sesame, rosemary spice – optional but worth the effort!

Optional toppings

1 tbsp cooked quinoa = complete protein, fibre + all essential amino acids.
1/2 avocado, chopped = potassium + heart healthy unsaturated fats.
1 dsp feta, crumbled = calcium flavour kick with reduced lactose (I’m addicted).
1 cooked chicken breast, chopped = filling lean protein.
1 dsp hummus = great sub for meat protein or Middle Eastern deliciousness with chicken.

And some more

Goji berries = sweet tanginess + antioxidant and skin loving beta-carotene.
Rocket leaves = peppery green crunch.
Sticky sweet potato wedges, chopped = low GI filling sweetness
Poached egg = #addictedtoeggs
Balsamic vinegar = adds a tangy sweet contrast to the nutty and creamy salad.

Kale-&-Dolly

METHOD

Using a large bowl, rub the olive oil, salt and lemon into the kale. As you do so, the volume will reduce by half and the stalks pop to the surface – there’s no need to painstakingly remove beforehand.

It’s up to you if you want to include in the salad or discard; Dolly eats mine as I’m prepping. #wholesomeseductiondog

Top with the Sesame & rosemary spice, followed by any other ingredients from the list. The flavours all complement each other, so you can add as many or as few as you like. It goes without saying that you may want to reduce quantities if opting for all eight…

This recipe tastes even better on day two, so make a big batch for instant eating.

For something similar without lifting a finger, try The Good Life Eatery’s Good Life Bowl.

 

Kale, ricotta & chorizo rosti

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Kicking off the long promised Kale-fest (briefly interrupted by Valentine’s and Pancake Day) with a crowd pleasing brunch. Yes, healthy comfort food does exist. This recipe’s hearty and indulgent, yet packed with antioxidants, Vitamins C, A and K and cholesterol lowering goodness. Hail the Kale!

Crispy and robust, kale’s a natural bed fellow for rosti. Poached egg and avocado are a match made in heaven with the smokey chorizo, and the chickpea flour make these a gluten-free option packed with goodness. Veggies, you can drop the chorizo – the lemon ricotta and smokey paprika are already bursting with flavour. I also love these as a light supper with hung yoghurt and chimichurri. Note: you just use enough coconut oil to keep the rosti from sticking, no deep frying!

Kale,-ricotta-&-chorizo-rosti

Makes 14 fritters

INGREDIENTS

150g chickpea flour
½ tsp baking powder
½ tsp sea salt
½ tsp turmeric (for gut health)
1 good tsp smoked paprika
3 lemons, juice of all, zest of 1
150g curly kale
100g ricotta
80g chorizo – I like the thin ‘cooking chorizos’
150 ml water
1 tbsp coconut (or olive) oil, for frying

METHOD

Chop chorizo into mini pieces, approx. 1cm cubed. Pre-heat frying pan, drop in chorizo pieces and dry fry for a couple of minutes, or until crispy. Remove from the heat and set aside.

Mix ricotta with lemon zest and set aside. Sift flour, salt and spices into a large bowl. In stages, add juice of 2 lemons (retain the third for serving) and 150ml water. Beat into a thick batter, removing any lumps.

Add in the kale and mix with your hands – much quicker for breaking down the kale. You’ll also find the chunkier stalks pretty much pop out so you don’t need to painstakingly pick through removing them beforehand. I eat the smaller bits, Dolly (dog) eats the chunks. Really.

Heat a little coconut oil in a frying pan on a medium flame and dollop in 1 dsp of mix per fritter. You’ll need to press down lightly, ensuring there are no holes but don’t worry about a perfect edge; you’re going for rostis.

Fry for 2 mins on one side, or until reddish brown and 1 minute on the reverse. Don’t touch or move in between or they’ll mush as opposed to crisp.

Squeeze over the remaining lemon juice and eat right away. Ideal for instant suppers or snacks, you’re mix will keep in the fridge for up to a week.

 

Tamari Wild salmon

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We’ve just come into Wild salmon season so I had to share this long-standing favourite Toolkit recipe. It takes about 20 mins to get on the plate and tastes as good cold as it does hot. I always make extra so I have a quick fix protein for after work or yoga. It’s delicious in salads or added to stir-fry or soup – try a fish version of Cheat’s chilli chicken & veg soup from last week.

Tamari Wild salmon

Feeds: 2. Takes: Less than ½ hr.

 

Ingredients

2 salmon steaks
1 clove garlic, crushed
1” piece ginger, finely chopped
1 dsp toasted sesame oil
1 tbsp tamari or soy sauce
Lemon juice, squeeze only

Method

Preheat oven to 200C / 400F / Gas 6. Line a baking tray with silver foil – a piece big enough to fold over the salmon steaks. Place the salmon on the foil and score the flesh 3 times on each steak.

Cover with the garlic and ginger, gently pushing some bits into the incisions. Pour over the oil, tamari and lemon, fold over the foil to make a parcel, leaving an opening at the top and transfer to the oven.

Cook for 12 – 15 mins, or until the salmon is cooked through. I like the flesh to still be almost raw in the centre but that’s up to you.

Serve with purple sprouting broccoli or a leaf salad. Or, willpower permitting, store in the fridge to eat cold for up to 3 days.

Note: Eat the the salty tamari sauce while it’s hot; it’s addictive in a junky, cheap crisp way so Little Miss Piggie can’t help but scrape every last bit off the foil. I guess that’s what happens when you forbid yourself junky, cheap crisps…

P/100g steak: Kcal: 203, Pr: 18.0g, Carb: 2.1g, OWS: 0.2g, Fat: 13.8g, Sat Fat: 2.0g, Salt: 1.7g

 

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Hummus

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As much a staple in my fridge as a pint of milk, hummus is a protein, sesame and pulse packed powerhouse of instant filling wonder. A perfect partner for chicken, sweet potato, feta or oatcakes.

Hummus

Prep time: 10 mins.

Ingredients

1 tin chickpeas or 300g dried, soaked overnight
150ml water (take from chickpeas if cooking from dried)
2 garlic cloves, chopped
1 lemon, juice of
1 tbsp tahini
150ml olive oil – you can sub with part water, I like the olive oil flavour
1 tsp sea or Himalayan pink salt

Method

If using soaked chickpeas, boil until soft but not mushy. Set aside a few to top on your hummus at the end.

In a food processor or Vitamix, blitz all ingredients until you get a rough puree. Scrape down the sides and blend again until smooth. If using a Vitamix, you can use the puree setting and leave it to do it’s work. If you double the quantities, though, you’ll probably need to use the plunger mid way.

Test for salt, lemon and tahini – adding more to your taste, if required and transfer to a jar. Top with a few whole chickpeas, some paprika and a drizzle of olive oil. Store in the fridge for up to 3 days.

Tip: I never tire of hummus with my Sticky sweet potato wedges (so good!), with Quinoa, feta & rocket salad or slathered over chicken in a wrap (shawarma) or salad.

 

P/dsp: Kcal:104, Pr: 2.9g, Carb: 4.9g, OWS: 0.2g, Fat: 8.2g, Sat Fat: 1.1g, Salt: 0.3g

P/100g: Kcal: 248, Pr: 7.0g, Carb: 11.6g, OWS: 0.5g, Fat: 19.7g, Sat Fat: 2.7g, Salt: 0.9g

 

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Zesty Fish Pie

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In light of the almost sub-zero temperatures, I’ve deviated from the Tortilla plan to a fish pie feast. Because who doesn’t love a (tangy and creamy, chunky and cheesy) fish pie? This recipe feeds 8 – 10 and doesn’t skimp on the fish, so you can bribe your friends to visit and still have left overs for Sunday. Seasonal, cosy comfort: perfect winter week-end sharing.

Fish Pie Pots Wholesome Seduction

Feeds 10

Ingredients

5 eggs
2 lemons, juice and zest
1.4kg potatoes: Rooster or Maris Piper both good for mashing
600g Pollack, filleted bones and skin removed
200g smoked haddock, filleted, bones and skin removed
340ml milk: I swap between soya and cow’s and no-one notices.
20g butter
3 tbsp flour: plain or rice
2 tsp Dijon mustard
60g low fat cream cheese
2 tbsp olive oil
1 dsp wholegrain mustard
250g tiger pawns
5 scallops – optional
2 tbsp parsley, chopped
120g mature cheddar, grated

Fish Pie Wholesome Seduction

Fish pie calls for a bit of pan juggling. Don’t stress about timings, it all goes into the oven at the end so there’s no roast dinner co-ordination called for.

Method

  1. Put eggs to simmer in a pan of cold water that just covers them. From the point the water begins to boil, set the timer for 6 mins.
  2. Pat fish (not shellfish) with lemon zest and put to one side.
  3. Peel potatoes and set to boil with pinch of salt.
  4. Remove the eggs and stand in cold water.
  5. Lightly poach fish in milk then turn off heat.
  6. Meanwhile, melt butter in a pan and stir in flour, slowly add milk from fish pan to make the white sauce. Add Dijon mustard and stir continuously until the sauce begins to bubble and thicken. Remove from the heat and set aside. You’ll have a little milk left over, should you need it for the mash.
  7. Pre-heat oven to 180°C and grease baking dish.
  8. Drain potatoes and return pan to a low heat to dry off – See my Mash not Smash tips for perfect creamed tatties.
  9. Add low fat cream cheese, olive oil, wholegrain mustard salt and pepper and mash. A lot. Then whisk with a fork to get lots of air in, giving you fluffy, creamy mash heaven. You may want to add the retained milk from earlier. If not, discard.
  10. Peel boiled eggs and cut into quarters. Mix with fish, shellfish and white sauce and pour into baking dish. Make sure your fish isn’t swimming in liquid, or you’ll end up with a sloppy pie.
  11. Top with mash, then grated cheese and bake in oven for 30 mins, until cheese has started to brown and sauce begins to erupt around the edges.

Zesty Winter Fish Pie Wholesome Seduction

Serve with green salad. Crunchy freshness with creamy pie.

PP: 385 Kcals Protein 29.5g  Carbs 32.8g OWS 2.6g  Fat 16.1g Sat Fat 7.4g Salt 1.2g

 

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Mash not Smash

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On making my faithful old fish pie recipe, it occurred to me that perhaps my mash checklist could be considered more meticulous than most. In my defence, Root was essentially a mashed potato shop. Kind of. And my Granny was a beef farming Scot: we love our mince and tatties. Even my non cooking uncle felt compelled to bark instructions at me on the need for endless mashing and whisking as I sweated over his Aga. So, here’s my step by step guide on perfect mashed tatties.

Feeds 6 (or 4 farmer portions)

1kg potatoes: Rooster tend to lump less; and Maris Piper, a safe, readily available bet.
60g low fat cream cheese
3-4 tbsp olive oil
100ml warm, full fat milk (or cream if you prefer). I often drop all together.
Salt, lots of
Freshly ground black pepper

Method

  1. Peel potatoes and cut to similarly proportioned pieces. Quartering is generally a fair guide.
  2. Place in a large pan and just cover with cold water. Set to boil gently.
  3. After approx. 20 mins, test with a knife. You want soft right through, though not disintigrating.
  4. Drain off water and return pan to the lowest heat, ensuring all water evaporates. Dry potatoes are key if you want a fluffy, non-Smash, mash.
  5. Keeping the pan on the heat, start to mash. When you think you’re finished, go round again, working to remove all the lumps.
  6. Add cream cheese, salt and pepper and whisk with a fork.
  7. Add olive oil and milk (if using) and whisk until you feel the need to remove layers of clothing from having burned more calories than in a spin class.
  8. Taste, season, add more oil or milk if needs be. Whisk and test again.
  9. Ta dahhh!

Add wholegrain mustard, chives (added to hot milk then whisked through), lemon or frozen peas – they’ll de-frost in seconds. Potatoes go with everything so you can’t go far wrong.

Swapping the Rooster for new potatoes, skins on, and adding rosemary sea salt is my all-time favourite. Top with salmon and poached egg. Trust me. 

Note: Potatoes love salt and fat. There are times when no-one’s any the wiser if we cut out or swap the ‘baddies’, and there are times when food partners need to be respected, however waist expanding. So speeketh the Scot.

PP (6): 218 kcals Protein 3.7g Carbs 28.8g OwS 1g Fat 10.6g Sat fat 3.8g Salt 0.9g

PP (4): 328 kcals Protein 5.6g Carbs 43.3g OwS 1.5g Fat 15.9g Sat fat 5.6g Salt 1.4g

 

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Quinoa, feta, rocket & toasted seed salad

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I hesitated over another salad recipe, but your requests aren’t to be ignored, and this may be our last chance to bank immune boosting ingredients before hitting mince pie debauchery.

This is my fail-safe dish that I never seem to tire of; post yoga or alcohol, it somehow always hits the spot. It’s the contrast of complete protein grain quinoa, against the peppery rocket; crunchy seeds against creamy feta. Popping, salty, nuttiness. Quinoa, feta & toasted seed salad, wholesomeseduction

Feeds 6

 

Ingredients

160g mixed leaves, including rocket
100g cooked quinoa
100g cooked puy lentils
150g peas (frozen & de-frosted also good)
80g sun dried or roasted tomatoes, chopped
80g feta, chopped
150ml vinaigrette
4 tbsp toasted seeds

Method

  1. Place leaves in serving dish and top with quinoa, lentils, peas, tomatoes and feta, in that order.
  2. Drizzle over vinaigrette and top with toasted seeds.
  3. Serve as a main dish or side salad. I often add a dollop of hummus or garam masala roasted chicken – super easy, watch this space. 

Papa Garcia’s tortilla (tor-tee-ya) / Spanish omelette next week, carb lovers!

180g PP: Kcals 248  Protein 9g  Carbs 16g  OwS 3g   Fat 17g  Sat. fat 4g   Salt 0.5g 

 

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Roast banana, bacon, maple syrup & sweet corn fritters

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Not exactly a recipe, more of a sharing of love, and another way to use my September sweet corn fritter recipe. Sunday brunch comfort, borderline excess, and food Jenga. I’m relying on you having a modicum of kitchen nouse, it really is very easy.

roast banana & fritters Wholesome Seduction

Set bacon to grill – you can also omit the meat, there’s plenty going on without it. Meanwhile roast bananas as per the instructions in the Recipes page and set aside in warm oven. While the fritters are frying, mix creme fraiche or yoghurt with a drop of vanilla extract and maybe some maple syrup, depending on the sweetness of your tooth.

Then layer: fritter, bacon, maple syrup, creme fraiche, banana. I used 3 fritters. Because I’m a glutton. And it looked impressive. 2 is plenty.

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Chilli, garlic & lemon charred broccoli

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Our take on the Baker & Spice faithful that made us re-assess our less than amorous relationship with this very green powerhouse. We think our lemon addition is a must, bringing a hint of tangy sweetness to this earthy veg. Must. Eat. Our. Greens.

Ingredients
1 head broccoli
3 tbsp olive oil
1 tsp sea salt
1 chilli, finely chopped
2 garlic cloves, sliced
1 lemon, juice & zest

Method

  1. Steam broccoli and set a griddle or frying pan to heat on a high flame. No oil.
  2. After 3 minutes, remove the broccoli and immediately run under cold water to stop the cooking process.
  3. Mix with half the olive oil and salt. Place on the griddle at right angles to the ridges – we want black char tracks. Keep the flame high, the griddle needs to be super-hot.
  4. Meanwhile gently heat the remaining olive oil in a pan and fry the chillies and garlic very lightly until they start to brown – 1 min. approx.
  5. After about 4 mins. the broccoli can be turned, doing the same on the reverse side.
  6. When nicely charred and smoky, remove the broccoli, mix with the hot oil, lemon zest and half the juice (you can discard the rest).
  7. Serve at room temperature or chilled with chicken, a meaty fish or as part of a salad. You can keep in the fridge for up to 3 days.
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Courgette lemon drizzle cake

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  • Calories:163 Kcals PP

Makes: 12 slices

Have you clocked the list of nutritional symbols and read the picnic feedback? We most humbly, say no more.

INGREDIENTS

2 eggs
70ml Agave nectar / 100g caster sugar
200g courgette, grated
50g rice flour
100g ground almonds
1 ½ tsp baking powder
2 lemons, juice and zest
Sea salt

 METHOD

Pre-heat oven to 180°C / 350°F / Gas 4

Whisk eggs and 50 ml of agave / 70g sugar till light and creamy – you won’t get much change in consistency if using agave.

Stir in the courgette, followed by flour, almonds, baking powder and lemon zest, retaining the juice for later.

Transfer to greased loaf tin and bake in pre-heated oven for 30 mins. Remove from tin to cooling rack.

Meanwhile, bring lemon juice and remaining agave nectar or sugar to the boil in a pan.

Skewer the top of the cake and pour over the syrup.

PP: Kcals 163  Protein 5g  Carbs 17g  OWS 10g  Fat 8.5g  Sat fat 1g  Salt 0.3g

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