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.

Screen Shot 2016-06-30 at 13.34.36

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.

Pitt Cue Co chipotle ketchup

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

I’m not a really a ketchup eater, so the fact I went to the lengths of making this recipe, and am now blogging it, I think testifies to the flavour. With smokey chilli and tangy apple and tamarind, this straddles between a sophisticated Tommy K and HP. There are various incarnations on the web, chipotle peppers generally causing some sourcing issues; this is mine.

Pitt Cue Co chipotle ketchup

INGREDIENTS

1kg ripe tomatoes, chopped
1 cooking apple, cored and chopped
2 red peppers, chopped
2 small red onions or 1 large, sliced
3 tsp smoked paprika
4 tsp chipotle – if you can’t get this, treble the paprika.
1 tsp turmeric (because I add it to everything for gut health)
1 tsp sea salt
3 tsp tamarind (I’m following HP’s lead on this)
250ml cider vinegar
1 tbsp agave or 200g muscovado sugar

METHOD

Put all ingredients except the agave into a pan, bring to the boil and then simmer for 2 hours.

Remove from the heat, chill and whizz with a stick blender till smooth.

Return to the heat, add agave and simmer for a further 30 mins or until thickened slightly. If, like me, you’ve swapped sugar for agave, the sauce will remain runnier. There’s no compromise to flavour.

Decant into sterilised jars and store in the fridge for up to two weeks, according to Pitt Cue Co. I confess I’ve kept mine a lot longer and it tastes just as good… Sorry, I’m lazy and refuse to do smaller batches.

I love this with Mum Garcia’s Netherton Farm Wild Boar sausages and sourdough or Courgette fritters, bacon and avocado. But with summer picnics and BBQ’s on their way *frantically touches wood*, I reckon this is a fridge staple worth having to hand.

 

Prawn, coconut & tamarind curry

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.

Prawn,-coconut-&-tamarind-curry
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.

Coconut-powder

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.

 

Aubergine, chilli & coriander salsa

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

I dreamt up this salsa after 4 months of craving raw, crunchy salads in India. There’s nothing I like more than fish and spice but there comes a point when even the most dedicated curry fans need to macerate. So, said recipe materialised on a Middle East stopover at my bother’s, where aubergines are as integral to the local diet as tatties are to the Irish. Once charred or roasted, few ingredients compare to the flavour and ‘meatiness’ of this super berry . For me, this salad’s at it’s best with steak or at a BBQ. You can also pair with chicken, fish or even toasted sourdough for a light lunch or supper.

Aubergine-&-tomato-salsa2

Feeds 6

 

Ingredients

3 aubergines
2 tbsp olive oil
Sea salt
Black pepper, freshly ground
1/2 red onion
150g tomatoes
1 bch / tbsp coriander, chopped
1 lime, juice of

Method

Pre-heat oven to 200°C. Slice aubergine into 1 inch rounds, mix with oil, salt & pepper. Lay flat on baking tray and place in oven for 45 mins, or until browned. Turn each slice every 15 mins – you want a mix of soft, charred and crispy slices for flavour and texture.

Dice tomatoes and red onion and mix with chopped coriander and lime juice.

Chop cooled aubergine into approx. 2cm pieces, mix with salsa and serve.

To salt or not to salt? Originally done to remove bitterness, today’s auberignes rarely suffer from the affliction of their ancestors. Salting can help to reduce the amount of oil absorbed during cooking, however. Once cut, sprinkle with sea salt and place in a colander for ½ hr.

Courgette, prawn & chilli fritters

Posted in: DF, S, SF, WF

Fritters are an easy and healthy alternative to bread, and just as versatile. In this version, the chilli bite is contrasted by cooling mint and clean coriander; hard to beat for breakfast or supper when topped with bacon, avocado and a poached egg. Or you can make minis with a dip for everyone to dig into as a starter or canapé. Try Broad bean & cashew dip or hung yoghurt (labneh) & basil pesto.

fritters,-bacon-&-egg

Makes: 12 fritters. Feeds: 4

INGREDIENTS

150g chickpea flour
½ tsp baking powder
½ tsp salt
½ tsp cayenne pepper
1 tsp ground cumin
½ tsp turmeric (for gut health)
black pepper
2 limes, juice of
½ red Kashmiri chilli, chopped
8 spring onions, chopped
2 tbsp coriander, chopped
1 dsp mint, chopped
1 courgette, grated
200g peeled, raw tiger prawns, chopped ½ inch thick
1 tbsp coconut oil. Or your choice of oil.

METHOD

Sift the flour, baking powder and salt into a bowl. In stages, add 100ml water and the lime juice and stir until you get a thick batter, removing any lumps.

Add the spices, chilli, spring onions and herbs, followed by the courgette and prawns.

making-fritters

Dollop coconut oil into a frying pan and set over a medium heat. When very hot, add your mix (1 heaped dsp per fritter) and flatten to 2cm thick.

Cook for 2 – 3 mins on one side and 1 on the reverse. Or until your fritters are a reddish brown. Coconut oil gives a lovely crispness, and countless health benefits in the process!

Serve hot topped with avocado & cottage cheese or a poached egg.

Pitt Cue Co. Chipotle Ketchup

It would appear the latter’s surprisingly good with Pitt Cue Co’s chipotle ketchup and bacon. An accidental combination (I may have been nursing a hangover) and potentially menu carnage but I like it. Impressive given I don’t do ketchup. The recipe’s widely available on the net, or I’ve included a tweaked version made with agave instead of sugar.

Make the most of seductive courgette’s health benefits while in season. See also skinny Courgette & lemon drizzle cake.

Garam masala & tamarind chicken

Posted in: DF, S, Uncategorized, WF

Sweet and spicy garam masala and chilli with tangy tamarind do something magical with chicken. It takes a modicum of willpower not to devour the whole dish straight from the pan. Perfect in salads and soups, I almost always have a Tupperware of this in the fridge. Don’t be put off by the anchovies; other than bringing a greater depth of flavor and meatiness, you’d never know they’re there.

Garam masala chicken

Feeds 2. Cooking time: less than 30 mins.

 

Ingredients

2 chicken breasts
2 cloves garlic, chopped
2 tsp garam masala
1 tsp ground ginger
½ tsp crushed chillies
2 anchovies, chopped
3 tsp tamarind
3 sun-dried tomatoes, chopped
1 dsp tomato puree
1 tbsp olive oil
1 tin plum tomatoes, optional

Method

Coat the chicken in the ingredients, bar the olive oil and plum tomatoes, and set aside, ideally overnight. You can also cook straight away (I often do), but the flavour’s better if you’re able to leave to marinate.

Heat the olive oil in a pan and fry the chicken breasts until browned. About 4 mins. on the first side and 2 on the reverse.

It’s at this point that you add, or not, the tinned tomatoes. I alternate between the two, depending if I want more sauce to have with some rice, or if I’m cooking chicken to go straight to the fridge for a Toolkit lunch.

Turn down to a relatively low heat, cover and cook for 15 mins, or until the chicken is still tender, yet cooked through. If you’ve gone for the plum tomato option, take the lid off 5 mins before the end so that some of the liquid evaporates and your sauce thickens.

Eat straight away with crusty bread, rice or mash. Or chopped into a salad.

Garam masala chicken & toasted seed salad

With either dish, make sure you keep some chicken aside in the fridge for salads, wraps, stir-fries or soups.

Tip: Drop the tinned tomatoes and cook your Garam masala chicken on the BBQ in the summer. Tandoor chicken. Ish.

PP (150g): Kcal: 360, Pr: 50.5g, Carb: 9.3g, OWS: 1.6g, Fat: 13.6g, Sat Fat: 2.3g, Salt: 0.7g

P/1/2 breast: Kcal: 180, Pr: 25.3g, Carb: 4.6g, OWS: 0.8g, Fat: 6.8g, Sat Fat: 1.1g, Salt: 0.4g

 

Ricotta, pea & tomato pesto salad

Posted in: LF, S, SF, WF

A super quick (and low in saturated fat, by the way) supper for your salsa.

Ricotta, pea & tomato pesto salad. Wholesome Seduction

Feeds 2

Ingredients

2 handfuls salad leaves: Chard, herbs, spinach & rocket all work
2 tbsp peas. Frozen are fine, just run under tepid water to de-frost
1 tbsp buffalo ricotta, crumbled
1 tbsp tomato salsa (mixed with yoghurt, half and half is good)
1 dsp toasted pine nuts

Method

  1. Dry fry the pine nuts in a frying pan until they begin to brown. Approx. 2 mins, tossing midway.
  2. In a serving dish or on two separate plates, pile the ingredients in the order listed above.

Serve as a side salad or with roast chicken or crusty bread as a light supper.

151 KCALS PROTEIN 6.6g FAT 11.2g SAT FAT 2.4g CARB 6.4g OwS 4.4g SALT 0.1g

 

Tomato & parmesan pesto

Posted in: LF, S, SF, WF

Serves 20 (1 dsp per person)

Despairing of UK tomatoes outside of summer (utterly devoid of flavour), I’ve accidentally come up with a solution, which has since become a permanent feature in my fridge. And miraculously, it’s only 39 calories per serving. Taking on board your unerring requests for quick, healthier dishes for people who “don’t cook”, I’m spreading the joy.

Ingredients

500g cherry tomatoes
10 sun dried tomatoes
20g parmesan, chopped
2 anchovies, chopped
1 tbsp basil leaves
1 tbsp olive oil
Sea salt & black pepper

Method

  1. Blitz all ingredients in a blender. That’s it.
  2. Store in the fridge for up to 3 days or freeze. We do 50/50.

Drizzle over fish, chicken or salad; dollop on sweet corn fritters; stir through pasta, or use as a marinade. Basically, anywhere you’d use tomatoes.

Tip: mix with natural yoghurt or crème fraiche for a lighter, creamier option.

39 KCALS PROTEIN 0.8g  FAT 3.5g  SAT FAT 0.6g  CARB 1g OwS  0.9g  Salt 0.2g