Recipe: Tuna salad for Summer

Happy Monday everyone!
My hometown has been bathed in glorious sunshine for the past few days so I made the most of the early evening sunshine with a 5km around town after the toddler went to bed.

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I followed up with a dinner of tuna salad, with some summer updates!

It’s so much easier to eat salad in warmer weather, don’t you agree?

This salad had the classic tuna, sweetcorn and mayonnaise with a mixed salad of spiralized carrots, chopped cucumber, raw red cabbage, sugar snap peas and wait for it…fresh mango!

I chopped up all of the vegetables and tossed them together, with a little raspberry balsamic vinegar – but you can use any dressing you like, or none at all!

Then, I mixed a tin of tuna, a tin of sweetcorn and a teaspoon if mayo together. This covers two portions and I’ll have the rest for lunch tomorrow, with another portion of the vegetables and mango.

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The mango really added a freshness to the meal that cut through all the other flavours, without being overpowering. The lack if leaves made it feel less like rabbit food and the different textures kept the eating experience exciting!

What’s your favorite summer salad?
Xoxo

Recipe: Turkey Burgers with Fresh Slaw

Turkey is for life, not just for Christmas

Turkey is an oft’ neglected meat as we associate the full bird with a Christmas meal and then tend to opt for chicken throughout the rest of the year. but turkey is low in fat, high in protein and can be adapted into lots of meals such as stir-fry, pasta, salads and burgers!

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This recipe is an adaptation of one I saw on SkinnyTaste that includes courgette (zucchini for ya’ll Americans) along with the minced meat for added moisture, flavour and vitamins!

The results was a thick patty bursting with flavour and a fresh, filling salad that zinged on the plate.

Ingreditents (makes 4 burgers)
For the burgers

500g minced turkey
1/2 fresh red chilli (or you could use a pinch of dried chilli flakes)2 cloves of garlic (peeled)
1 small courgette (cut of the ends)
Sprig of thyme
Sprig of rosemary
NB. I had these herbs in the fridge but you could use any you prefer

For the salad
3 celery stalks
3 medium carrots
1 apple (I used granny smith as I like the tart taste)
1/4 head of white cabbage (approx. 2 cup fulls when shredded)
Salad dressing – I use a mango, lime and chilli dressing from Tesco or M&S but you can sue whatever you want. My husband wanted honey and mustard and said that worked well too.

Method

  1. Put the chilli, garlic, herbs and courgette into a blender and pulse until they are all finely chopped. If you don’t have a blender you should grate the courgette and finely chop the other ingredient.
  2. Once chopped, add the turkey to the blender and pulse again until everything is combined.
  3. Create four equal sized patties and place on a plate or baking tray and put them in the fridge. Ideally you want to do this at least a couple of hours before you plan to cook them to prevent them from falling apart, but I only had an hour and they kept their shape during cooking. Also, you don’t need breadcrumbs or egg to keep them together as the minced turkey is sticky enough.
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  4. When you are ready to cook the burgers, heat a non-stick frying pan on a high heat and lightly oil the burgers, not the pan. This will help to control how much oil you’re using during cooking.
  5. Put the burgers into the frying pan ans tun the heat to medium. They need about 4 minutes each side but check them to make sure they’re not burning.
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  6. Whilst the burgers are cooking, shred all of your vegetables into thin slices. I use a julienne peeler for the carrots and then just finely chop everything else.
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  7. Depending on how fast you chop, you will have flipped your burgers and they’ll be cooking on the other side.
  8. Dress your salad and remove the burgers from the pan and onto your plate.
    NB. I ate one burger for my dinner and then saved the second burger for my lunch the following day, so I cut the burger in half.
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  9. I served our burgers with new Kingsmill burger thins which provide a good base for the burger without being too white-carb heavy. I put a dash of sweet chilli sauce on one burger and a splash of Nando’s garlic and herb sauce on the other.

My meal came out at approximately 390 calories. If you had both burgers (but one bun still) it would have been about 500 calories, still a good dinner choice. The meal was packed with protein, vitamins, vegetables and flavour and we’ll definitely be adding these into our rotation of regular meals.

What’s your favourite burger?
xoxo

Healthy shop-bought lunch

Hello!

Just a quick post today to prove that you don’t have to eat rubbish just because you are in a rush, forgot your packed lunch etc. In the UK we have Marks and Spencer and I popped in on Monday as I hadn’t had time to make lunch for the day. I could have picked a packed sandwich (try saying that 10 times really fast) but instead I looked at their prepared salads. I chose the M&S Edamame Bean Salad and the M&S quinoa and bean salad, as well as a taster pack of sushi. I had half of each pot (including 1 of the dressing pots) with half a pot of their sizzling fruit salad and all this was just over 420 calories!

M&S quick lunch

So you see, just because you’re in a rush, don’t just grab the most convenient packet. Take a look at what’s available in the non-takeaway aisles and you can find healthy, nutritious food that is quick to buy and easy to eat!

PS. The fruit salad didn’t sizzle so I was a bit disappointed;-)

What do you choose for lunch at the shops?

xoxo

Satisfying Tuna Salad

Some salads are just plain boring! You still feel hungry after you’ve finished because all you’ve eaten is rabbit food. Well my version of Tuna Salad is surprisingly satisfying, it’s protein rich, low in fat and contains a balance of foods.

Ingredients  (makes 1 salad)

  • 1 x 56g tin of tuna (I prefer mine in spring water, but whatever floats your boat)!
  • 80g x iceberg lettuce
  • 1/4 x cucumber
  • 80g peppers (not green unless you are weird)
  • 2 x hard boiled eggs
  • 20g smoked cheddar cheese – finely grated
  • 100g baby new potatoes

Method

  1. Boil your potatoes for about 15 minutes or until cooked through
  2. About halfway through the cooking time throw in your eggs (gently) and boil for the remaining 7 minutes (alter to suit your egg preferences)
  3. meanwhile. drain your tuna and chop up your salad ingredients
  4. Take your potatoes and eggs off the boil and drain, de-shell your eggs and cut into quarters
  5. Pile everything high on a plate and then sprinkle with the cheese

Delish! The smoked cheese stops this from tasting too virtuous whilst the egg and potatoes will fill you up and add a nice warmth.

If you like onions, olives, anchovies etc. they will all work well in this salad so alter to your tastes.

xoxo

 

A Proper Salad!

Rabbit

Urgh salad! I hear you say! But fear not my friends, this is a proper salad, one that will leave you feeling satisfied, full and not at all like you are a rabbit munching on lettuce leaves (although some lettuce is included).

I am talking about the salad offered at Eco in Clapham, the Asparagus and Poached Egg Salad, beautifully described on the menu as:

Baked sourdough topped with a poached egg,
asparagus wrapped with pancetta, baked mozzarella
wrapped with San Daniele, mixed leaves and house
dressing.
Now I’m a Yorkshire lass and was visiting my sister in the Big Smoke for a few days when we visited Eco, and I have recreated this salad several times since getting home.
Aparagus and Poached Egg SaladStart with a selection of salad leaves that you prefer (I like rocket, spinach, fricasse and lambs lettuce) and pile onto a plate along with some pieces of cucumber and any other salad paraphernalia you like (at Eco they add Olives, but I’m not a fan)!
Then, you want some grilled sourdough, not too much, just enough to mop up the runny egg yolk. Speaking of which, you will need a poached egg with a runny centre, and pop this on top of your bread. You will now want to crisp up some pancetta in a pan. Next up is the Aparagus – cook it how you like! I like to blanch mine and then add it to the pancetta pan to soak up some of the meaty flavour. And last but not least, the mozzarella! Wrap the soft cheese in an Italian ham of your choice and cook this in the pan used for the pancetta and asparagus. Cook it on all sides until the ham is crisp. Alternatively, you can pop it in the oven to bake for a few minutes.
This is a proper salad that has just enough naughty to balance out the word ‘salad’. It is a hugely balanced meal, enjoy it with some sparkling water or a glass of your favourite white wine and your tummy will be happy for hours!
xoxo

Grilled Halloumi Salad

This is a gorgeous salad, perfect as a main evening meal when you are looking to lose weight but still want to eat something really healthy!

Serves 2 People

Ingredients

  • Halloumi Cheese (250g) sliced into ½ cm slices
  • Rocket leaves (1 handful each)
  • Red and yellow Bell pepper (1/4 of each pepper each) sliced into thin strips
  • Fine green beans (10 beans each) topped and tailed and cut in half
  • Cherry or baby plum tomatoes (a handful each) cut in half
  • Asparagus spears (5 each) sliced thinly
  • Cucumber (1/2) peeled , halved down the middle and sliced
  • If you want to make this meal bigger, add 50g of cous cous to the dish

For the dressing

  • 1/2 lemon – the juice
  • 50 ml olive oil
  • Fresh mint leaves, chopped finely
  • Salt and cracked black pepper

Method

  1. Heat a teaspoon of oil in a griddle pan or frying pan and add the sliced peppers, green beans and asparagus until they have softened and charred
  2. Remove the vegetables from the pan
  3. In a large salad bowl, or two individual bowls, add the warm vegetables, rocket, tomatoes and cucumber
  4. Add the halloumi to the hot pan and griddle on each side for 2 minutes, without burning the cheese
  5. Whilst the halloumi is cooking, in a small bowl add the oil, lemon juice, mint and seasoning together and then whisk until combined
  6. Remove the halloumi from the pan
  7. Mix the dressing over the salad until everything is evenly combined
  8. Top with the halloumi and sprinkle with cracked black pepper and more fresh mint if you want
  9. If you are adding cous cous, cook it to the packet instructions and stir through the salad when you add the dressing

This warm salad really packs a punch and the cheese is a good meat replacement and fairly cheap compared to chicken or beef, not that I am endorsing vegetarianism, you just don’t need meat with this salad.

Enjoy xoxo

Recipe: Lemon Thyme Chicken with Pineapple Salsa

Doesn’t this summer weather just make you crave fresh, tasty and healthy food? For me, it is so much easier to stick to a healthy diet when you actually want to eat salads and vegetables! Of course, I still crave an  ice lolly after tea but more on that in my next post…

This recipe is fresh, filling and healthy. Whilst there are a few steps to the method, it is really simple to make and there are no tricky techniques involves, so read on and get cooking!

Ingredients (serves 2)

(Image taken from Google, I ate mine before snapping a photo)
  • 2 x chicken breast – skin on for extra crispiness
  • handful of lemon thyme – finely chopped
  • 1 x tin of pineapple chunks in syrup OR 1/2 fresh pineapple
  • 1 x tbsp light soy sauce
  • 1/2 red chilli – deseeded and chopped finely
  • 2 x Garlic clove – crushed or chopped finely
  • olive oil, salt and pepper
  • 2 x rustic bread rolls
  • salad leaves

Method – pre-heat the oven to 180 degrees C/ Gas Mark 4/ 350 degrees farenheit

1. combine the lemon thyme, salt, pepper and olive oil in a bowl and then spread onto the chicken skin

2. leave to marinade for at least 1 hour

3. heat an oven-proof frying pan or paella pan over the hob and add the chicken, skin side down

4. cook the chicken for 3-4 minutes on a high heat but don’t let it burn

5. flip the chicken over and place it in the oven – cook for between 20 and 30 minutes depending on how large the chicken is

6. whilst the chicken is cooking, chop the fresh pineapple or drain the tinned pineapple

7. combine the pineapple, chili and soy sauce in a bowl. If you are using real pineapple, add a spoonful of sugar, the tinned pineapple already has syrup

8. cut the rustic bread rolls in half and and rub with the garlic and drizzle with olive oil – set aside

9. add the salad leaves to your plates and also the pineapple salsa

10. check your chicken and when it is cooked through, remove from the oven and place in foil to rest

11. as your chicken is resting, place the bread in the oven to toast

12. slice the chicken and place on top of the salad leaves

13. take the bread out of the oven and serve with the chicken and salsa

When you eat this meal, the smoky herby chicken will mix with the fresh pineapple and create a burst of flavour in your mouth!

ENJOY!

xoxo