Kale, ricotta & chorizo rosti

Published on February 25, 2015 | Posted by Clare Garcia

Posted in: Featured, S, SF, Uncategorized, V, WF

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!

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.

3 things for a happy, healthy new year

Published on January 27, 2015 | Posted by Clare Garcia

Posted in: Uncategorized

Don’t diet this new year, feel healthier, happier and springier with my top wholesomely seductive tips. Xmas-Excess and the cold, shorter days leave me desperate for a re-charge. My body’s creaking through yoga and cycling, even dog walking’s less springy. This time last year I blogged The Anti-diet. The Wholesome Seduction way of life that’s bursting with flavour and makes us feel and look our best. Without dieting. I live by this, mindful of 3 key things:

EATING IN. EATING OUT. EXERCISE.

Anyone who’s attempted to cut out certain ingredients, detox or just eat more healthily, will know this isn’t always easy when on-the-go in the UK – Nope, crisps and chocolate aren’t part of our #eatclean menu.

The bottom line: We need to be prepared. Most of us are super busy so having a bank of quick and easy recipes is key. Over the coming weeks, I’ll blog my Top 5 green breakfasts, brunches, suppers and packed lunches. Including recipes for entertaining, along with my favourite clean, green eats restaurant, The Good Life Eatery.

And because how we feel is about more than what we eat, I’ll share workout wear to inspire, nip and tuck even the most lethargic and style conscious amongst you.

In the meantime:

Here are some of my go-to recipes and products for feeling healthy and cutting down on the stuff that makes us feel like we’ve been hit by a truck:

From the streets: Rude Health dairy-free milks and Coconut oil and Coyo yoghurt.

Recipes: Watercress, avocado & passion-fruit smoothie, Sticky sweet potato wedges, Broad bean & cashew pesto, Quinoa, feta & toasted seed salad, Orange, almond & chocolate cake, Cranberry & lemon amoretti (yes, these count!).

Storehouse Seducer: Coconut oil

Published on August 21, 2014 | Posted by Clare Garcia

Posted in: DF, S, SF, Uncategorized, V, WF

MOST ATTRACTIVE FEATURES

This one’s a keeper like no other. Said to boost energy levels and metabolism (cue: calorie burn) and promote thyroid health and weight loss (tall order…). It can fight bacterial, viral and fungal infections including candida; there’s even evidence to suggest the effect of Alzheimer’s may be reduced and type 1 and 2 diabetes improved.

Athletes and fitness freaks dollop it in their shakes for sustained energy levels. And beauty experts smother it on their skin and hair to combat skin conditions and maintain glossy locks. Coconut oil is indispensible inside and out it seems.

WHY I FELL IN LOVE

By no means a new kid on the block, coconut oil won South East Asian hearts centuries ago. Catching on to the countless virtues, it now seems there’s not a health or fitness savvy man or woman in the UK who can live without their daily fix.

Prawn, coconut & tamarind curry

Published on May 8, 2014 | Posted by Clare Garcia

Posted in: DF, S, SF, WF

A healthy, tangy and creamy curry to help you on your way to summer body. That’s right, curry needn’t be laden with ghee and consumed only in the early hours. In fact, the spices and coconut oil in this recipe are even good for your gut. I’ve used prawns for a potentially wider appeal, but I also make this with any white, sustainable fish as a less extravagant mid week supper.

Feeds 4

INGREDIENTS

2″ piece ginger
2 red chillies
4 cloves garlic
6 tsp coriander seed, toasted and ground
1 tin tomatoes or 6 ripe tomatoes

1 tbsp coconut oil
2 onions
3 tsp tamarind paste
1 dsp Agave syrup
1 x 400ml can coconut milk or coconut powder if you can get it.
1 tsp sea salt
500g raw, shelled, uncooked tiger prawns or white sustainable fish, deboned.
1 tbsp coriander leaves, chopped

METHOD

In a blender, blitz ginger, garlic, chillies, tomatoes and coriander seeds to make rough paste. Depending on how many I’m cooking for, I often leave half aside at this point to make a fresh curry another day. If you’re going the whole hog, however, use the lot.

Heat coconut oil in heavy based pan, chop onions and fry on medium to low heat until they’re translucent.

Add your tomato paste to the onions and cook for 5 mins, stirring intermittently. Follow with tamarind, Agave, coconut milk or powder and sea salt. Cook on a medium heat for 10 mins.

Check for seasoning, put the prawns or fish into the pan, stir and cook gently for 3 – 4 mins, or until meat is cooked through.

Serve with brown rice, roti or wholemeal paratha and chopped coriander. I also like this on it’s own for supper, effectively as a chunky soup… when carb baby needs curbing.

Tip: Tinned coconut milk can vary widely in flavour from the real thing, often altering the curry considerably. Even if fresh coconuts were readily available in the UK, however, I’m not about to start tackling them. So, I was very pleased to come across coconut powder in the world food isle, which somehow tastes far more authentic. You just add to the curry, diluting with water to your taste. Frozen roti and paratha are pretty easy to come by in most supermarkets too.

Tip: Don’t throw away coriander stalks. Instead, keep in the freezer to add a clean, freshness to other curries. See Spring lamb with apricots & chilli for example.

Spring lamb with apricots & chilli

Published on April 25, 2014 | Posted by Clare Garcia

Posted in: DF, S, SF, WF

Happy Easter! Here’s something savoury to wash down all your chocolate eggs. After much tweaking, I think this tagine has a perfect balance of agrodolce: Tangy, clean lime, coriander and tamarind working wonders against the sweet, sticky apricots and meaty lamb. Don’t be put off by the mega ingredients list, it’s largely comprised of Storehouse items, and one pot recipes always get my vote for being faff free. It’s also a dinner party winner that tastes even better on day two.

Serves 6

INGREDIENTS

500g lamb leg or shoulder, diced to 1 inch pieces, removing the fat.
1 tsp cumin, ground or seeds
2 tsp coriander seeds, ground
3 tsp mustard seeds
4 tsp garam masala from the Larder or shop bought

1 tbsp olive oil
3 red onions, peeled and chopped
2 inch piece ginger, peeled and chopped
4 cloves garlic, crushed
1 chilli, finely chopped (seeds included)
3 tsp tamarind
1 bunch coriander (leaves and stalks), chopped

1 ltr chicken or veg stock (I like Marigold bouillon)
1 x 400g tin quality plum or chopped tomatoes
1/2 tsp turmeric
150g prunes, pitted
100g dried apricots
1 tbsp tamari, soy sauce or good pinch sea salt
2 limes, juice of

METHOD

Marinate the meat in the spices for 2 hrs, or ideally, overnight.

In a large, heavy based pan, heat olive oil till starts to smoke and add meat to brown. Set aside and fry onions and ginger until soft, aprox 5 mins. Add garlic, chilli, tamarind and coriander stalks (keep leaves aside for later) and fry for a further 5 mins.

Add stock, tomatoes and turmeric and bring to the boil. Follow with lamb and apricots, turn down the heat, cover and cook 30 mins.

Stir to unstick, add remaining ingredients and simmer gently with the lid off for 45 mins. Test for seasoning (you want a balance of sweet, salt and tang) and serve.

Best with yellow split peas, polenta mash or brown rice, a dollop of Labneh (from the Larder) and fresh coriander. Bulgar wheat with a drizzle of Lemon oil is a safe bet if the others float your boat.

Tip: It’s important to add turmeric later in the cooking process so as not to burn off its health benefits, of which there are multitudes!

For reasons this is a recipe your insides will love as much as your tastebuds, check out Seasonal Seducer Lamb.

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The Anti-diet: Get off the sofa

Published on March 25, 2014 | Posted by Clare Garcia

Posted in: Uncategorized

You knew this was coming, right? Pre the industrial revolution we’d burn more calories in a day than Michael Phelps. Thanks to Henry Ford et al., circuit training and cardiovascular drills have been since added to our vocabulary. I confess to not being a fan of the gym. For me, counting down the minutes on a treadmill to a symphony of MTV and grunting men is to be dreaded and procrastinated. Yet, I’m not ready to trade in those barbie proportioned jeans…

So, I swapped the Northern Line for a bike. Not only do I burn off lunch, I get home earlier, having ticked off exercise and avoided half an hour squished into a random armpit.

I also discovered I quite like yoga. Not only does it tone, detoxify and burn countless calories, it calms our chatty brains. Note: Addiction. Is. Not. Zen. Or conducive to a social life or relationships. I’m all or nothing, it seems. #onetoworkon

You’ll shed pounds being cheesy in Zumba or running around a Volleyball court or football pitch. And call me crazy, but clip-in shoes and padded spandex aren’t a pre-requisite to getting on a bike. If on the other hand, you’re spurred by mastering countless triathlons, I salute you.

For more Anti-diet tips click on the Tag on the right or type Anti-diet into the Search box at the top of the page.

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The Anti-diet: Pop

Published on March 12, 2014 | Posted by Clare Garcia

Posted in: Uncategorized

I’m afraid there’s no easy way to say this: fizzy drinks may in fact be the work of Satan. A 500ml bottle contains over 200 calories and a whopping 53g of sugar. That’s basically 60% of your GDA for sugar. 60%! Diet drinks fare temptingly better on the face of it: Coke Zero has as the name suggests, well, zero calories. But there’s no such thing as a free lunch as they say, and let’s not forget the tiny matter of our health:

There were press rumblings last year over artificial sweeteners such as Aspartame and their links to cancer. What’s more, diet drinks are a false economy. Duped into thinking we’ve gulped down sugar (or food), our meticulous bodies set to work on producing stomach acid and insulin… only to find there’s nothing to digest. Cue: hunger and superfluous eating.

We live in a world where the disturbing Size Zero ambition sells beauty magazines that paradoxically, sit alongside waist bulging, super-size portions of addictive fakeness. As a rule, I err away from dogmatic approaches to eating: everything in moderation, right? This is one instance where I must humbly disagree.

For more Anti-diet tips click on the Tag in the right or type Anti-diet into the Search box at the top of the page.

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The Anti-diet: Carbs v. protein

Published on February 19, 2014 | Posted by Clare Garcia

Posted in: Uncategorized

I once paid exorbitant amounts of cash to see a fit guru who promptly rigged me up to a mask attached to lots of wires, while making me stretch my poor little heart to breaking point on various apparatus. I only learned calories the year before (goodbye family size trifle) and have zero comprehension of my weight, so this was a little out of character. It was surprisingly useful however: I learned that eating nothing but kumquats can make you fat.

Apparently, the body likes a little protein with carbs. If eaten in isolation, carbohydrate may as well be a lump of lard, it would seem. OK, maybe this is a slight exaggeration but I find the visual helps me focus.

It’s all down to our blood sugar levels. In the interests of keeping you awake, I’ll abstain from the over convoluted workings of the Glycaemic Index, just heed this: High GI foods (the white stuff: tatties, pasta etc) turn almost instantaneously to sugar in the body, producing insulin (= sugar rush, then slump), which tells your body to store fat. So you see, starving yourself on Snack A Jacks and blueberries will not only make you miserable, devoid of dinner party invites and probably unwell, you’ll gain weight.

Before you frantically renounce all ingredients bar celery, however, we need carbohydrates for energy, and to prevent us being likened to an irritable Devil Wears Prada Diva. All our shrewd bodies crave is a mix of protein, fat, fibre and carbs.

Mother nature (and the supermarket World Foods aisle) has fortuitously provided us with a cornucopia of options, not to mention wheat alternatives, if we’re ever so slightly open minded.

As our Seducers explain, pulses and quinoa, with their mix of carbs, fibre and protein, are a veritable gift from the Gods to be coveted. They’re also super easy to incorporate into soups, stews, salads and fritters: Quinoa, lentil & feta salad, Courgette & prawn fritters (made with chickpea flour).

Eggs, olive oil, nuts, lean meats and avocado are not to be avoided on pain of death; they are our friends. In moderation (blah blahhh). Now, I don’t know about you, but I think this is pretty good news.

Some other protein hit recipes: Hummus, Garam masala & tamarind chicken, Bramble Bircher or Almond butter.

For more Anti-diet tips click on the Tags on the right, or type Anti-diet into the Search box at the top of the page.

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The Anti-diet: Keep calm & hydrate

Published on February 11, 2014 | Posted by Clare Garcia

Posted in: Uncategorized

Yup, the old 2 litres a day mandate. Groan! Believe it or not though, hunger pangs are often our bodies signalling for fluids. Have a glass of water and give it 10 minutes before eating; you may be surprised.

Either way, the dull old hydration debate is not to be sniffed at. Water aids digestion and reduces the fat we absorb from our meal. It flushes out toxins and excess sodium, prevents fluid retention, is crucial for our organs and helps concentration. Even low levels of dehydration can cause attention levels to plummet.

And in the same waiting vein, sitting to enjoy and chew your food properly is key. I know there are never enough hours in the day but scoffing at break neck speed means we tend to eat more than we need before realising we’re full: It takes 15 minutes for the gut to clock it’s at capacity.

There’s also the matter of our poor digestion. When we’re on the move blood is diverted to the muscles, causing our colon to work at half speed. So women, sometimes multi-tasking isn’t all its cracked up to be.

For more Anti-diet tips click on the Tag on the right or type Anti-diet into the Search box at the top of the page.

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The Anti-diet: Breakfast like a king

Published on February 4, 2014 | Posted by Clare Garcia

Posted in: DF, LF, S, SF, Uncategorized, V, WF

… and supper like a pauper. This is not an old wives tale. In actual fact, for many of us Brits consumed with work, breakfast is a coffee, and lunch a sandwich that can be eaten On the Go. The evening meal is our chance to blow all those daily-banked calories. You have the entire day to burn off breakfast; supper sleeps with you.

I‘ve counselled several baffled friends over their growing girths in spite of having abstained all day in anticipation of their man-sized pasta dinner with The New Boy. See last week’s Moderation tip (Side plate eating).

It’s like this: When you starve yourself, your body thinks it needs to conserve energy, goes into hibernation mode and so burns less calories. When you finally eat, your clever body stores (yup, stores) any fat as a back-up in the eventuality you’ll deprive it again.

Eating breakfast tells you you’re awake and kick starts your metabolism. Eating smaller meals (stopping when you’re comfortable as opposed to undoing a button), 3 – 4 times a day makes sense to your digestion. Let it do its job and it will reward you.

Breakfast like a king with Roast banana, bacon & maple syrup sweet-corn fritters and this week’s super healthy and energising juice recipe: Beetroot, carrot, kiwi & ginger.

For more Anti-diet tips click on the Tag on the right or type Anti-diet into the Search box at the top of the page.

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