Rainbow Salad

I had absolutely no problem naming this salad, it really is a veggie rainbow of pure deliciousness. The array of beautiful colours not only makes it visually appealing, but it tastes amazing too. You can make this salad with whatever vegetables you happen to have in your fridge - the fresher the better! My homemade paprika hummus really adds to this salad another level of awesomeness. It certainly is a salad that will impress. You can serve it on its own for a healthy light lunch, or as a side to a meaty dish of your choice. It's not often a simple salad can be such a show stopper on a table of amazing foods. The health packed spring onion and red pepper quinoa combines beautifully with the crunchy carrots, creamy avocado, sun-kissed tomatoes and the punchy paprika hummus. I really couldn't recommend this more. It's bursting full of a diverse range of vitamins and minerals that will keep you glowing with health and happiness all day. 

Makes a large bowl (serves 4-5)

2 large carrots (peeled)

3 spring onions

3 jarred roasted red peppers or 1 fresh red pepper

1 ripe avocado

1 iceberg lettuce 

1/2 a large pomegranate 

the best paprika hummus

200g of quinoa

3 cups of water

salt to taste

Method

- Add the 3 cups of water and a pinch of salt to the quinoa in a pan and bring to boil. Then simmer over a medium-low heat for 10 minutes. Stir in 1 chopped spring onion and 1 sliced roasted red pepper (or 1/4 of a deseeded fresh red pepper) to the quinoa. Then let it simmer for a further 2 minutes. Add a little more water if quinoa has boiled dry.

- Slice the avocado, remaining pepper(s), lettuce, carrots, spring onions and place in the bowl. Add the quinoa once cooked. Place on top a large dollop of the hummus and scatter the pomegranate seeds over the salad to serve.

Enjoy! 

Avocado, Chorizo & Quinoa Summer Salad

For me, this beautiful bowl of rainbow goodness is the perfect summer salad. The light, fluffy quinoa grains blend perfectly with the creamy avocado chunks, crunchy pepper bites, juicy kernels of corn, soft spinach and sizzling chorizo pieces. It's a healthy concoction of summer delight which is perfectly light, outrageously healthy and enough to satisfy any hungry tum. It's simply amazing! I am a big meat eater, so I added chorizo which is a hugely versatile sausage that is bursting with flavour. However, for a vegetarian alternative, the chorizo doesn't have to be added. You can enjoy it on it's own as or have it as a side to a meal of your choice. I think it would compliment a juicy, herb marinated chicken breast perfectly or be the perfect addition to a summer BBQ with the family and friends. Trust me, they'll love it. 

You may have noticed me using quinoa a lot recently. I think it's the most awesome grain which is incredibly delicious, insanely healthy and has a beautiful subtle nutty flavour to it. Quinoa is a high quality protein which contains the nine essential animo acids and therefore makes it a complete protein   that is equal to all meat and dairy. It is gluten-free and non fattening with only 172 calories per 1/4 dry cup - 24 of the calories are from protein and only 12 from sugars, the rest are complex carbohydrates, fiber and healthy fats. It's packed with essential vitamins and minerals and contains almost twice as much fibre as most other grains, which aids effective digestion and keeps you feeling fuller for longer, while helping to reduce high blood pressure and cholesterol. 

Serves 2-3 

100g quinoa

2 cups water

1/2 red bell pepper, diced

3 spring onions, chopped

1/2 cup sweetcorn

1/2 cup peas 

1 avocado

1 medium bag of fresh spinach or 6 frozen spinach balls

salt & pepper to taste

100g/2 mini chorizo sausages

10 cherry tomatoes, quartered 

2 fresh green chillies

olive oil

Method

- Add 2 cups of water to the quinoa in a pan and bring to boil. Then simmer for on a medium to low heat for 12 minutes. 

- Put on a large pan of water, bring it to boil and season with salt. Add the peas, spinach & sweetcorn and boil for 3-4 minutes. 

- Dice the chorizo sausage, deseed and finely chop the chillies and fry on a medium to low heat for 5-6 minutes or until crisp. When ready, empty onto a kitchen towel to remove any fatty oils. 

- After the quinoa has been simmering for 12 minutes, add the diced red bell peppers, seasoning & chopped spring onions. Stir the quinoa for a further 2-3 minutes then empty into a large, presentable bowl. 

- Strain the spinach, peas and sweetcorn and add them to the quinoa along with the chorizo and green chillies. Slice up the avocado into chunks & chop the tomatoes into quarters then add to the quinoa. Mix all the ingredients together in the large bowl, drizzle over with a little olive oil and season to taste.

Bon appetit! 

Tuna Steak With Red Pepper & Spring Onion Quinoa

I'm a massive tuna fan and nothing quite beats this recipe. I got it from Jamie Oliver's cookbook The Naked Chef (pg 95) and wanted to share it with you. It is the definition of delicious simplicity which I adore. The fresh coriander and basil seared encrusted tuna steak is perfectly complimented by the light, fluffy quinoa gains and the slight crunch from the red bell peppers.

Tuna has many health benefits; it is low in cholesterol and saturated fat and high in healthy omega-3-fatty acids. There are many types of tuna, blue-fin tuna is the best quality and mainly used for sushi dishes, then big-eye tuna is a close second best. However they're both very expensive, so yellow-fin tuna is a better alternative. You will generally find better tuna in fishmongers, however supermarkets can also get good batches in too, so you just have to keep your eyes peeled. Oliver explains in his cookbook the importance of getting the right tuna steak. He suggests that when buying fresh tuna, look for steaks that are dark and evenly coloured, and have a tight grain without sinews. Good quality fresh tuna should be served rare or very pink, but you can cook it longer if you prefer. 

Serves 2

Seared Encrusted Tuna Steak with Fresh Coriander and Basil

1/2 small dried chilli 

1/2 table spoon coriander seeds

1/4 clove of garlic

1/2 handful of fresh basil, finely chopped

1/2 handful fresh coriander, finely chopped

salt & freshly ground black pepper

juice of 1 lemon

2 tuna steaks, 225-285g/8-10oz each, about 2cm or 3/4 inch thick

Red Pepper & Spring Onion Quinoa

100g quinoa

2 cups water

1/2 red bell pepper, diced

3 spring onions, chopped

salt & pepper to taste

Method

- Add 2 cups of water to the quinoa in a pan and bring to boil. Then simmer for 12 minutes. 

-  Whilst the quinoa is simmering, in a pestle & mortar, coarsely grind the chile with the coriander seeds. Add the garlic and mash to a paste. Stir in the basil, coriander and lemon juice. Season the herb paste with salt and pepper.

- Lightly brush a grill pan with vegetable oil and set it over moderately high heat until very hot but not smoking. Season the tuna steaks with salt and pepper and rub the herb paste all over both sides. 

- After the quinoa has been simmering for 12 minutes, add the diced red bell peppers, seasoning & chopped spring onions. Pick up the tuna steaks and you'll notice that not all of the paste will stick to the tuna, but that is fine as you can also add some of it to the quinoa. Put the tuna back onto the plate. Stir the quinoa for a further 2 minutes then serve onto a plate because the tuna only takes 2 minutes max to cook so, you can just plate it up straight away.

- Sear the tuna steaks for 40-60 seconds per side for rare or until cooked to your desired taste and put straight onto the quinoa. 

Top tip: try not to leave the tuna in the pan whilst fiddling around with the quinoa as it'll overcook. As said above, it's best to serve up the quinoa before the steaks are cooked so there is no fuss and you can plate up straight away. 

Enjoy!

15 Minute Tuna, Red Pepper & Quinoa Salad

This is one of my favourite dishes to make at the moment. It's particularly satisfying for a post-work out meal, when you are craving something filling, healthy and quick to make. 

Quinoa (pronounced: keen-wah) is amazingly versatile and can be added to any meal as a nutritious side or, in this case, as the foundation for the whole dish. It's packed with dietary fibre, phosphorus, magnesium and iron. It is also gluten-free and easy to digest. People who know me know that I love tuna. Nothing fancy, just the tuna you get out of a tin but guess what, it's another superfood! Not only can improve blood vessel function for weight loss, it contains high-quality protein, selenium and potassium as well as essential omega-3 fatty acids and B vitamins. The red bell peppers give the dish a beautiful crunch, whilst packing it with valuable nutrients, fiber and antioxidants. 

I could go on about how super healthy and delicious this dish is, but I think I've said enough. Put 15 minutes on the clock, let's get cooking. 

Serves 2

100g quinoa

30g red (or green)  jalapeño peppers

1 red bell pepper

2 cans of tuna

2 dessert spoons of ketchup

1 can red kidney beans

60g sun-dried tomatoes

salt & pepper to taste

Method

- Add 2 cups of water to the quinoa in a pan and bring to boil. Then simmer for 12-14 minutes

- Dice the red bell pepper and pan fry for 8-10 minutes. Whilst this is cooking, chop up the jalapeño peppers and sun-dried tomatoes then strain the tuna & kidney beans. Then add the jalapeño peppers, sun-dried tomatoes, (drained) kidney beans, ketchup and tuna to the bell peppers. Continue to fry for 5 minutes  on a medium-low heat and season. 

- To finish, serve the quinoa on a plate or shallow bowl with the veg on top. Garnish with chopped coriander or parsley.

Serve and enjoy!