Bacalao ceviche (Punheta de bacalhau)

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

In honour of this weekend’s Lisbon trip, I thought it fitting to share a Portuguese salt cod ceviche classic. I claim no credit, this one comes direct from a local, my Lisboa love. Or more specifically, his mother; it’s the real deal. Super easy, tasty and healthy, it’s a busy food lover’s dream. And yes, it also ticks the paleo, clean eating, fit-fooder boxes. Thank you Portugal.

Easy Portuguese bacalao ceviche

Feeds: 4

INGREDIENTS

6 tbsp bacalao (salt cod), tuna or normal cod.
2 tomatoes
1 white medium – large onion, depending on your preference
1 green pepper or half red, half green (red adds a sweeter flavour)
1/2 cucumber
2 cloves of garlic
4 tbsp olive oil
3 tbsp cider vinegar
Good grind black pepper

METHOD

Rinse bacalao in cold water, squeezing out with your hands (really) at the end. If using normal cod, simply chop and add salt at the end.

Chop all veg finely into 1-2 cm pieces and mix with bacalhau, oil, vinegar and pepper. Add in salt at this point if using cod as opposed to bacalhau.

You can eat right away but the flavours are best when left to develop for 15 – 20 mins or even overnight; perfect tupperware or advance prep supper fodder!

Delicious with a crusty white sourdough to dip into the juice.

The cooks, Wholesome Seduction

FYI: The literal (and more polite) translation for Punheta de bacalhau is ‘Tossed’ (ahem) salt cod. I kid you not.

 

Sun dried tomato and cashew nut pesto

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

Delicious with just about anything, this is a grazing plate and BBQ’d burger’s best friend. But given our monsoon weather, maybe opt for the slathered over toasted sourdough, avocado and / or bacon option. The ‘clarted over courgetti’ (or pasta) variety makes a regular appearance on my instant healthy supper table. With jamón and cold meats; stirred through tomato dishes to give them, well… more. I’m sure my tips are superfluous, I doubt anyone’s a stranger to pesto. Add parmesan if you want but the flavour’s so good, it really isn’t necessary. This lasts for weeks, I make a big batch ensuring I’m never without.

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INGREDIENTS

200g sun dried tomatoes
2 tbsp cashew nuts
4 tbsp olive oil – I use the oil from the tomato jar.
1 tsp dried red chillies. Or 1 tsp Kema Kulo if you have it.
1 clove garlic – optional.
Pinch sea or Himalayan pink salt
1/2 tsp turmeric – untold health benefits

METHOD

Add all ingredients to a blender, Magimix or Vitamix and blitz until you a have rough paste. Basically as you would pesto.

IMG_3644

Store in the fridge in an airtight jar or container for as long as you would sun dried tomatoes. My guess would be you’ll eat it long before it goes off.

Pea, kale, fennel & smoky bacon soup

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

If kale really isn’t your thing but you want some of its (biblically proportioned) health benefits, stick it in soup. While the freshness of the pea in this old classic is retained, the antioxidant, fibre and nutrient dense kale adds a meaty, heartiness which is perfect for fresh spring days and, should you so wish, summer slimming prep. Soup’s also surprisingly quick: this takes 15 mins.

Pea, kale, fennel & smokey bacon soup

Feeds 4-6

INGREDIENTS

1 tbsp coconut or olive oil
4 rashers smoked bacon – optional, the fennel seed gives this lots of flavour
1 onion, chopped
3 tsp ground fennel seeds
500g frozen peas
1 ltr Boullion or chicken stock
200g chopped curly kale, stalks retained
Sea salt and black pepper

METHOD

Set 1 dsp of the oil to heat, then fry bacon until it starts to brown. Remove and set aside. Add remaining oil, followed by onions once hot. After a couple of mins stir through ground fennel seeds.

Once onions have started to turn translucent, add in kale, then stock. Bring to the boil and simmer for 5 mins. Add peas and chopped bacon and simmer for a further 5 mins.

Remove from the heat and blend. I use a hand blender for ease and minimal washing up.

Return to the heat, adding salt and pepper to taste, and serve.

 

Almond, orange & cranberry granola

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

You can’t go wrong with granola, loved by all and packed with nutty goodness, this is wholesome seduction at it’s best. The ideal start to your day, oats famously provide slow release energy and fibre, while the nuts and seeds are packed with protein, vitamin E, Omega-3 and minerals, magnesium and phosphorus. Even the coconut oil not only adds creamy deliciousness, but does wonders for your skin, hair and digestion (more info on why I fell in love here). As if that’s not enough, this recipe contains no refined sugar and, I think, tastes even better for it. Crunchy nut, creamy coconut and juicy cranberries; the perfect boxing day breakfast?

Granola

INGREDIENTS

3 cups oats – I like 2 of rolled oats and 1 of rye or buckwheat flakes
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1/2 cup linseed
1/2 cup almonds
1/2 cup pecans
1 tbsp almond or sunflower oil
1 tbsp coconut oil – you can also sub for sunflower oil
2 tbsp agave, honey or maple syrup
3 tsp ground cinnamon
1 orange, juice and zest
1 cup flaked or desiccated coconut
1 cup dried cranberries (or raisins)

METHOD

Pre-heat oven to 180C. Warm coconut oil in a small pan until it becomes runny, then add in all wet ingredients: honey, agave, oils, cinnamon and orange juice plus zest.

In a bowl, mix remaining ingredients except for the coconut and cranberries. Stir in the syrupy oil and transfer to two baking trays, flattening out your mix to a 1 inch flapjack approx.

Cook for 25 – 30 mins, stirring a couple of times so the top doesn’t burn. Add in the coconut flakes around 10 mins before the end.

Remove from the oven and leave to cool for 5 mins before breaking up. You should have chunks of crispy, flapjack granola. Store in an airtight jar or container.

In winter I love this with Coyo yoghurt or Rude Health almond milk and a green shake. You can’t beat the tangy berry, crunchy granola and creamy yoghurt combo in summer, when fruit’s at it’s best.

Follow with my Mushrooms with poached egg & spicy sesame for a long, lazy brunch.

Watercress, avocado & passionfruit smoothie

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

Green shakes are a great start to the day, possibly none more so that those containing superhero, watercress. It does wonders for cleansing the liver and brightening the skin and eyes, amongst other things. The good news: veg shakes (genuinely) taste delicious… provided the fruit ratios and options are right! The passionfruit, cucumber and watercress give this recipe a refreshing tang, while the avocado, mango and almond milk make it creamy and filling. Frozen fruit not only adds to the creaminess, it makes more sense in winter.

Watercress,-avocado-&-passionfruit-shake

Feeds 1

INGREDIENTS

200ml coconut or almond milk – I like Rude Health
100ml coconut water or water
1 good fistful of watercress
50g / 1/4 cucumber
50g / 2 tbsp frozen mango
1/2 avocado
1 passionfruit
1/2 tsp spirulina – optional

METHOD

Put all ingredients in the order listed above into a blender and blitz. I use a stick blender for speed and minimal early morning washing up.

TIP

The beauty of shakes is that, once you have the fruit to veg ratios sussed, pretty much anything goes. Swap ingredients depending on what’s in the fridge, in season, your hunger levels or dietary requirements.

Nut butters and milks are filling and protein packed, although OD’ing probably won’t help your waistline. You can add a scoop of whey (sweet and inoffensive) or hemp (not to everyone’s taste but dairy-free) protein powder for a low fat hit that fills you up all morning.

I like Pulsin protein powders as I’m told they don’t skimp on the quality of ingredients.

Mushrooms with poached egg & spicy sesame

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

Make the most of wild mushrooms while they’re in season with this uber recipe. OK, so the picture is of the less sophisticated (and less expensive) chestnut mushroom. A technicality. Just proof this dish works with any fungi you can get your hands on. In my quest for the meatiest, most comforting version of this mushroom classic, I’ve played around with the ingredients a lot. As such, you don’t need the seasoning, but I find it cranks everything up a notch, while adding protein and being more filling. Similarly, you can lose the egg; I have a bit of a thing for gooey yoke running into crunchy, chilli salt coated mushroom denseness.

Mushrooms & poached egg with spicy sesame
Feeds 2

INGREDIENTS

400g chestnut mushrooms
2 slices rye or sourdough. I love Village Bakery 100% rye
20g / knob of coconut oil (or butter) – this works incredibly well!
sea salt
black pepper
thyme, leaves picked
2 eggs
1 dsp extra virgin olive oil for drizzling
juice of 1/2 lemon
1 dsp cream cheese or creme fraiche – Vegan’s, you can drop this.
1 tsp wholegrain mustard
1 tbsp Sesame & rosemary spice – optional

METHOD

Brush mushrooms clean and slice into chunky strips. Set bread to toast and butter to heat in frying pan, adding mushrooms once bubbling.

Keep on a high heat and season with salt, pepper and thyme. Leave to cook for 3 – 4 minutes, tossing just once during cooking. Too much stirring causes the mushrooms to stew.

While your mushrooms are cooking, set eggs to poach for 4 mins. You don’t want these to overcook so I tend to leave this until the mushrooms are just about done so I can pop on top at the very end. Alternatively, you can do olive oil fried eggs.

Squeeze lemon onto mushrooms and fold through the cream cheese. Transfer toast to plates and drizzle with olive oil.

Top each with mushrooms, Sesame & rosemary spice and poached egg. Sprinkle with some thyme leaves and black pepper and serve.

Mushrooms-&-poached-egg

Also delicious without the seasoning or the cream cheese.

Storehouse Seducer: Coconut oil

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.

green-coconut

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.