Archives for the month of: June, 2013

Salmon noodle salad

Recipe for Salmon noodle salad (serves 4)

Ingredient Calories per serving
50g sugar snap peas 5
100g cherry tomatoes, halved 4
75g cucumber, peeled and diced 3
160g rice vermicelli noodles 151
430g salmon fillet 177
1 tsp fresh ginger, grated 2
2 tbsp maple syrup or honey 26
2 tbsp soy sauce 4
1 tsp lemon juice 0
several sprigs of cilantro/coriander, chopped 2

Total calories per serving: 375

Method: Steam the peas for 5 minutes, or until tender. Cool under running water and set aside. Pour boiling water over the noodles and leave for 5 minutes. Refresh the noodles under cold water and allow to drain. Combine one tablespoon of soy sauce with the ginger and one tablespoon of maple syrup. Brush this over the salmon fillet and cook under a grill/broiler for 5-8 minutes (depending on the thickness of the fish). When the fish is cooked, assemble the salad by transferring the noodles to four bowls and adding the tomatoes, cucumber, peas and cilantro/coriander leaves. Mix together the remaining maple syrup, soy sauce and lemon juice and add that to the noodles as a dressing. Finally, flake the salmon (discarding the skin) and divide it between the four bowls.

Black bean burritos

Recipe for Black bean burrito (serves 3)

Ingredient Calories per serving
1 tsp oil 13
1 red pepper, sliced 12
1 chilli pepper, sliced 2
1 small onion, diced 9
2 cloves garlic, chopped 3
1 tsp cumin seeds 3
1½ cups black beans, cooked 114
½ cup sweetcorn kernels, canned, fresh or frozen 19
3 8-inch flour tortillas 90
75g Cheddar cheese 43

Total calories per serving: 310

Method: Preheat your oven to 350°F/180°C/Gas mark 4. Heat the oil in a frying pan and fry the sliced peppers at a moderately high heat until softened and starting to brown. Remove from pan and put to one side. Lower the heat and cook the onions and garlic until soft. Add the cumin (and some chilli powder if you like it hotter – fresh cilantro/coriander leaves are good in this too) and cook for another minute or two. Meanwhile, add half a cup of water to the beans and whizz them to a pulp in a blender. Stir the beans into the onion mixture and cook until thick (a minute or two).

Burrito before rolling

Spread the bean mixture over the tortillas, not quite to the edges, then sprinkle the peppers, corn and cheese over the top, reserving a little of the cheese. Roll the tortillas up into cylinders and put onto a baking sheet. Sprinkle the reserved cheese over them and bake in the oven for around 10 minutes, until the cheese has melted and the edges are slightly brown.

Omelette muffins

I found this recipe here and immediately thought that these low-carb muffins would make a good brunch for a fasting day, or even as breakfast-on-the-hoof if you made a batch at the weekend and ate them over the course of a week, either cold or reheated in a microwave. You can use whatever you have to hand as a filling, just like regular omelettes.

I had some sausages to use up, which raises the calorie content quite a bit, but if you replaced the sausages with the same weight of mushrooms (and a bit of butter to cook them in), these would be very respectable 210 calories for three vegetarian muffins, or 70 each.

Recipe for Omelette muffins (serves 4)

Ingredient Calories per serving
200g sausages, cut into 1cm pieces 106
50g sugar snap peas, chopped into small pieces 10
25g kale, sliced 3
8 eggs 126
¼ cup milk 8
½ tsp baking powder 1
salt and pepper, to taste 0
1 tsp oil 10
25g Parmesan, grated 22

Total calories per serving (3 muffins): 285 (95 per muffin)

Method: Pre-heat the oven to 375°F/190°C/Gas mark 5. Cook the sausage pieces over a medium heat for 5 minutes, or until cooked (do the same with 200g chopped mushrooms, in a tablespoon of butter, if doing the vegetarian version). Stir in the peas and kale (or whichever other vegetables you have to hand) and cook for another minute or two, until the kale is soft.

Grease a 12-muffin tin with the oil and distribute the sausage pieces and vegetables among them. Beat the eggs, milk, seasoning and baking powder together and pour into the muffin tin. Sprinkle the grated Parmesan over the top and bake for 15 minutes.

It was a perfect day for al fresco dining today, but this dish would be excellent on a dull day, too, to warm you up from the inside. It’s a complete meal in itself for a fasting day, but you could serve it over rice or with bread as more substantial fare. I used chard and sorrel, but spinach would be just as good.

Curried chickpeas and chard

Recipe for Curried chickpeas and chard (serves 1)

Ingredient Calories per serving
1 tsp olive oil 40
135g (1 medium) onion, sliced 54
1 clove garlic, finely chopped 4
1 tsp cumin seeds 8
1 tsp ground ginger 6
½ tsp turmeric 4
½ tsp allspice 2
½ tsp ground coriander 0
1 chilli pepper, sliced 2
100g Swiss chard (or spinach, or kale), washed and sliced into strips 19
100g cooked chickpeas 164
salt and pepper, to taste 0

Total calories per serving: 300

Method: Heat the oil in a pan and then add the onion and garlic, cooking over a lowish heat until they are soft. Add the sliced chilli pepper and the spices and cook until fragrant. Then stir in the chard and the chickpeas and cook for about five minutes, until the leaves have wilted. You shouldn’t need to add any liquid. Season to taste.

Dark green leafy vegetables seem to be doing very well in the garden at the moment. They are high in vitamins A and C and also in calcium. This calorie-light lunch packs an impressive 250% of your daily requirement of vitamin A and 166% of vitamin C!

Kale, chard and feta salad

Recipe for Kale, chard and feta salad (serves 1)

Ingredient Calories per serving
1 tsp butter or oil 34
80g Swiss chard and Tuscan kale leaves, washed and sliced into strips 34
30g feta cheese, diced 79
1 tsp lemon juice 1
salt and pepper, to taste 0

Total calories per serving: 150

Method: Heat the butter or oil in a pan and stir in the sliced leaves, cooking them for a minute or two until wilted. Season to taste and add the lemon juice. Arrange the leaves on a plate and scatter the feta over the top.

Avocado, feta and tomato saladThe rich creaminess of avocado goes really well with salty foods. Here I’ve combined it with feta, grilled tomatoes and balsamic vinegar for a quick and easy fasting-day lunch.

Recipe for Avocado, feta and tomato salad (serves 1)

Ingredient Calories per serving
75g (8) cherry tomatoes 13
1 small avocado (100g when peel and stone removed) 160
25g feta cheese 66
1 tbsp balsamic vinegar 3

Total calories per serving: 245

Method: Cut the tomatoes in half and grill for about five minutes. Slice the avocado and arrange it on a plate. Crumble the feta over the avocado, then tip the grilled tomatoes on top. Drizzle with a tablespoon of vinegar.

Chickpea and asparagus salad

Just coming to the end of asparagus season, so this might be my last asparagus recipe for a while!

Recipe for Chickpea and asparagus salad (serves 1)

Ingredient Calories per serving
150g asparagus, cut into inch-long lengths 30
100g chickpeas (cooked weight) 119
1 tbsp lemon juice 4
1 tsp olive oil 40
salt and freshly ground pepper 0

Total calories per serving: 190

Method: Steam the asparagus until tender and rinse with cold water to cool down. Combine with the other ingredients and enjoy!

Tuna, sun-dried tomato and radish salad

Recipe for Tuna, sun-dried tomato and radish salad (serves 1)

Ingredient Calories per serving
40g lettuce 6
40g (half a can) albacore tuna 49
25g (3 small) radish, trimmed 4
25g sun-dried tomatoes in oil, drained 53

Total calories per serving: 110