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.

 

Toolkit recipes

Posted in: LF, N, Nutrition Info, S, Uncategorized, V, WF

With a teeny tiny bit of prep, and some Tupperware, you can eat within five minutes of stepping in your kitchen. Literally. Leaving the evening free to do, well, whatever it is you like to do…

Toolkit recipes

Now, I enjoy cooking but the last thing I want to do when I get in late, so hungry I could eat a weathered donkey, is cook. And quite frankly, my creativity and patience by this point have entirely evaporated in the face of anything more challenging than a tub of hummus. So, what happens if one is equipped with enough toolkit tupperware for several days? Revolutionary.

You may have noticed I’m a bit of a salad groupie. None of the insubstantial, rabbit feed variety for me though. An ideal receptacle for accommodating almost the entire contents of the fridge and given the high male praise of being “like eating meat”, I’ve termed them Man Salads. The key is in the base, and in embracing accidental recipes; where my most treasured dishes are born.

Pick & Mix lunch

Salad base (for two):

1 handful salad leaves: rocket, watercress, spinach and / or herbs
2 dsp puy lentils – from the Larder page
2 tbsp qunioa – from the Larder page
2 tbsp peas, frozen (and defrosted!) fine
4 sun-dried tomatoes, chopped
1 tbsp vinaigrette, or to taste
1 tbsp toasted seeds

See Qunioa, feta, rocket & toasted seed for rough nutritional data. Note: this recipe includes feta.

Quinoa, feta & toasted seed salad, wholesomeseduction

With a couple of additions, the options are endless. Click on the recipe links in the text:

Feta, butternut & hummus

Top with feta for one of my favourite, healthy suppers: Qunioa, feta, rocket & toasted seed. Or swap the quinoa for Roast butternut & fennel seed and a desert spoon of hummus. The saltiness of the feta against the sweet butternut squash and earthy, yet lemony hummus and nutty, crunchy seeds is happiness itself. In my opinion…

Garam masala chicken

Chuck in half a breast of Garam masala chicken and maybe a desert spoon of hummus for my take on Shawarma joy – a Middle eastern staple. This is also delicious in a wrap; chicken and hummus really are perfect partners. The chicken and feta route is a winner too.

I sometimes swap the quinoa, hummus and vinaigrette for Caesar salad dressing and toasted pine nuts with feta, goat’s cheese or Parmesan – an altogether meatier Chicken Caesar. And Goat’s cheese, apple and Caesar is pretty addictive.

Food to Go - salad

As you may have noticed, I have a tendency to throw all sorts of ingredients in together, even sometimes adding to shop bought salads if they err towards bland or insubstantial. Don’t be afraid to improvise; some concoctions work, some don’t. Making mistakes is the best way to learn and innovate.

In the interests of your sanity (and mine), I’ve stuck to bite sized tips: Salads this week, soups and stews next.

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