ALL · dinners · Healthy Eating Ideas · lunch/ light bites

Coconut & Turmeric Rice with Kale

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This was inspired from a fellow blogger Ella. I loved the idea of the Turmeric and coconut together, and it really does go, this is a delicious mix of flavours. It is also full of protein and the superfood Kale!

Serves 2

For the rice:-
2 tsp olive oil for cooking
4 Shallots – chopped
2 tsp ginger
150g wholegrain brown rice
1 tsp turmeric
500ml vegetable stock
For the Kale:-
2 large Handfuls of Kale – red and green type
1 tbsp olive oil for cooking
1 tsp garlic
50ml vegetable stock
50ml coconut milk
30g toasted cashew nuts for topping
30g toasted coconut flakes for topping

 

  1. Heat a pot over medium-low heat. Add the onion and cook for 4 to 5 minutes, stir in the ginger, cooking for one minute. Next, add in the rice and turmeric, toasting for one minute.
  2.  Measure in the vegetable stock and bring mixture to a boil, reduce to a simmer, cover, and let cook for 35 to 40 minutes, or until the majority of liquid has been absorbed. Remove from heat and allow to sit for 10 minutes.

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3. Towards the end of the rice being ready, heat the tablespoon of olive in a large, wide pot. Add in the garlic, cooking for roughly a minute. Add the chopped kale and stir to coat with the garlic. Add in the vegetable stock, cover, and let kale cook for a few minutes, stirring occasionally.

4. Add in the coconut milk and continue to cook kale, roughly 1 more minute more.

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5. Add the kale mixture to the rice mixture and stir through.

6. Top with the cashews and coconut and serve.

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Nutrition Facts
Coconut Turmeric Rice with Kale

Servings Per Recipe: 2

Amount Per Serving

Calories: 519

  • Total Fat: 20.6 g
  •     Saturated Fat: 3.3 g
  •     Trans Fat: 0 g
  • Cholesterol: 0 mg
  • Sodium: 1098.3 mg
  • Total Carbs: 75.1 g
  •     Dietary Fiber: 4.5 g
  •     Sugars: 6.4 g
  • Protein: 11.1 g
ALL · dinners · Healthy Eating Ideas · Meat Dishes · turkey

Oriental Turkey and Green Veg Mix

Looking in my fridge tonight I had a lot of greens needing to be used up, so as I had a curried meal last night I decided to go with Oriental, and it worked our deliciously. Don’t you just love it when you just fling everything in last minute and you create a delicious meal for yourself.

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150g Breast Turkey
50g Kale
100g Broccoli
50g Trimmed Green Beans
2 carrots
2 tbsp soya sauce
1 tbsp chinese five spice
1 tbsp sesame seeds
1 tbsp crushed red pepper

 

  1. Spray oil a griddle pan and heat to a high heat
  2. Rub chinese five spice into turkey breast, then cook on griddle pan for approx 5-6 mins each side or until cooked through.          20160112_181339
  3. Meanwhile, place all the greens, (broccoli, kale and green beans in a steamer and steam for about 5 mins)
  4. Peel carrot skin off then slice into thin strips
  5. Once veg is cooked, mix in the carrot, soy sauce, sesame seeds and red pepper.        20160112_181604
  6. Place veg mix onto a plate and top with the turkey breast. Yum!
Nutrition Facts
Oriental Turkey and Mixed Greens

Servings Per Recipe: 1

Amount Per Serving

Calories: 464

  • Total Fat: 16.9 g
  •     Saturated Fat: 3.9 g
  •     Trans Fat: 0 g
  • Cholesterol: 97.5 mg
  • Sodium: 2242.2 mg
  • Total Carbs: 37.6 g
  •     Dietary Fiber: 11 g
  •     Sugars: 9.9 g
  • Protein: 46.4 g
ALL · breakfast · Healthy Eating Ideas · superfoods

Superfood Sunday Brekkie

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January is here, we are all looking to be healthier, leaner, more motivated and happy and much much more.  I think happiness starts at home and in my case my kitchen and my food.  I put together some superfood’s to create a mean superfood brekkie, this was not only tasty but very healthy and very colourful.

 

2 large handfuls of Kale – Steamed

2 medium Eggs – scrambled

1 handful of chopped chives – mix these into scrambled egg

1/2 Avocado – sliced

4 Piccolo tomatoes (or any tomato of your liking) quartered

Cracked Black Pepper to taste

1 tsp Chia Seeds

 

  1. Place steamed kale on a plate, top with scrambled egg mix then season with cracked black pepper.
  2. Place the avocado slices on top of egg, then the tomatoes and sprinkle chia seeds to finish.

 

So easy, so quick, so tasty.

Nutrition Facts
Superfood Sunday Brekkie

Servings Per Recipe: 1

Amount Per Serving

Calories: 438

  • Total Fat: 26.8 g
  •     Saturated Fat: 5.9 g
  •     Trans Fat: 0.8 g
  • Cholesterol: 337.9 mg
  • Sodium: 234 mg
  • Total Carbs: 34.8 g
  •     Dietary Fiber: 11.6 g
  •     Sugars: 15.5 g
  • Protein: 21.8 g

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ALL · beef · dinners · Healthy Eating Ideas · Meat Dishes · One Pot Wonders · Scottish Cuisine · Soups and Stews

Scottish Stew with Kale

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Using some leftovers, I made a stew and decided to have some Kale with it for a healthier option, I know a bit weird combination, but it really worked!

Serves 1 – Approx 490 calories

200g Scottish Stewing steak – cubed

Flour to coat

1 carrot – sliced

1 stalk celery – chopped

2/3 shallots halved

Handful of broccoli

2 Handfuls Kale

350ml Beef stock

Salt and pepper to taste

2 Bay leaves

 

1. Heat a little oil in a pan and coat the steak cubes with the flour, season with salt and pepper then lightly fry steak cubes until browned.

2. Add in the shallots and cook for a further 3 mins, add in the carrots, celery, broccoli, bay leaf and stock, bring to the boil and then simmer on a very low heat for approx 3-4 hours so the meat is tender. I used Setting No. 2 on my Induction Hob. You can also decant into a casserole dish and cook in a fan oven at 90 deg for approx 8 hours.

3. Approx 10 mins before serving, bring a pan of water to boil and put in Kale, reduce and simmer for approx 8-10mins.

4. Drain Kale, put on plate. Remove stew with a slotted spoon and place onto Kale, you don’t want to much of the gravy as the Kale would be soggy. Season with some cracked black pepper. Yum!

 

ALL · breakfast · Healthy Eating Ideas · lunch/ light bites

Sunday Brunch Frittata

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Using the leftovers in my fridge, I came up with another combination for a frittata, this was so yummy.

 

2 handfuls Kale

2 small tomatoes sliced

4 turkey smoked rashers chopped

3 medium eggs whisked

Goats cheese

50ml milk

Pepper to taste

 

1. Lightly brown rashers in a pan, approx 5 mins

2. Lightly fry kale in a pan approx 5 mins

3. Put rashers, kale into a shallow oven dish, add sliced tomatoes

4. Whisk eggs with 50ml milk and pour over evenly. Add pepper to taste.

5. Sprinkle goats cheese over.

6. Bake in oven approx 20 mins.

ALL · breakfast · Healthy Eating Ideas · lunch/ light bites · Salads

Healthy Bacon and Egg Flower Pots

 

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My Bacon and Egg flower pots.  – Avg calories per serving 250.

 

4 Lightly Smoked Turkey Rashers

2 Medium Eggs

2 tomatoes

Handful of kale

1/4 Avocado sliced

Ground Black Pepper to taste

 

1. Pre-heat oven to 190 deg.

2. Lightly spray a few holes in a muffin tin with spray oil

3. Lightly fry the bacon until slightly browned, approx 4 mins. Place into the muffin tin to make a base.

4. Crack the eggs into the bacon base and sprinkle some cracked black pepper on top to taste.

5. Half the tomatoes and place into one of the muffin spaces to cook.

6. Bake in the oven for approx 15 mins or 10 mins if you like eggs runny.

7. Meanwhile bring large pan of water to boil, add Kale and then simmer for 8 mins, drain.

8. Place Kales on a plate then top with bacon/egg cups, tomatoes and avocado. Yummy!

 

ALL · breakfast · Diabetic Options · Healthy Eating Ideas

Kale and Tomato Frittata

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Serves 2 or 1 if your hungry!   Calories per serving 135, Fat 6g 2.1g sat. fat, Carbs 12g, Protein 9g.

1 cup or about 1 large handful kale

2 eggs, 1 egg white

50ml skimmed milk

salt and pepper to season

8 cherry tomatoes

20g cheddar cheese (grated) or you can use whichever you prefer

1 teaspoon oregano

 

1. Preheat oven to 190 deg. Lightly fry Kale and tomatoes in a shallow pan for about 6-8 mins.

2. Meanwhile whisk eggs, white, milk, salt, pepper and oregano together.

3. Transfer Kale and tomatoes into an oven ready dish, approx 8″ diameter.

4. Add grated cheese on top evenly and pour in egg mixture evenly.

5. Bake in oven for about 20 mins. Serve. Yummy!

You could use black peppercorn instead of pepper or even add in some paprika for that extra flavour.