Salmon with Summer Veg

Delicious simplicity. This salmon dish is just about as healthy as you're going to get and what's better, it only takes 15 minutes to make. I'm obsessed with kale and courgettes at the moment. I've had them nearly every day this week because they go so well together and are also quick to make as you can steam them together to save time. In my steamy salad recipe, I talked about the amazing health benefits of kale and it really does blow me away! It contains more iron than beef and more calcium than milk per calorie. Just one cup of kale gives more than 1,000% of your daily intake of vitamin K which supports good blood regulation. It also contains nearly four times your recommended intake of vitamin A and 100% of your vitamin C that together support bone and skin health and strengthen the immune system. Courgettes are also super healthy too! Not only are they low in calories, but they're rich in nutrients like magnesium and potassium which help to normalise blood pressure. The vitamin C content along with carotenoids stops the oxidation of bad cholesterol in the blood, thus preventing the occurrence of strokes and heart attacks. This is quick and cheap to make with a high nutritional value, so really is the perfect student meal to make. 

Serves 2

2 salmon fillets

1 tbsp of olive oil

1/2 pepper

1/2 tin chopped tomatoes

1 spring onion, finely chopped

2 handfuls of kale

1/2 a large courgette, sliced

1/2 onion, diced

salt & pepper to taste

Method

- Put a large frying pan on over a high heat and add the olive oil and the diced onion and fry for 6 minutes. 

- Put a pan on half filled with water and bring to the boil. Steam the kale for 5 minutes then add the sliced courgettes and steam for a further 3 minutes.

- Add the sliced pepper to the onions and fry for 3 minutes. Season the salmon and add to the same frying pan and fry for 2 minutes each side or until a pale pink throughout with a golden, crisp outer. Once the salmon is cooked remove from the pan. Add the chopped tomatoes and seasoning to the frying pan and stir for a couple of minutes until the tomato starts to boil. Then add the salmon again.

- Put the tomato sauce onto a plate then add the courgette and kale on top (as above) and season well. Place the salmon on top and scatter the chopped spring onions over the salmon. Drizzle with olive oil and enjoy!

The Ultimate Caesar Salad

I found this recipe in Jamie Oliver's 15 minute meals book. Granted, it will not take you 15 minutes to make - I would say 30 minutes minimum but nevertheless, it's certainly worth it. The succulent chicken combined with the crispy bacon and the crunchy ciabatta croutons makes for the perfect Caesar salad. What makes this salad however, is the beautiful dressing. It's without a doubt the best salad dressing I've had in a long time and compliments the dish perfectly. If you have time, why not go all out and show off to your friends by making your own ciabatta bread?!

Ingredients

For the chicken

2x200g skinless chicken breasts

½ tsp smoked paprika

2 tbsp polenta

Salt & pepper

olive oil

For the salad

1 loaf of bread ciabatta bread

4 slices bacon

Lettuce

10 cherry tomatoes

2 large jarred red peppers

Alfalfa sprouts

For the dressing

2 tsp garlic-infused olive oil or 1/4 clove of garlic, peeled

2 lemons

40g parmesan cheese

4 anchovy filets

4 tbsp fat-free natural yoghurt

1 tsp Worcestershire sauce

1 tbsp red vinegar

1 tsp mustard

½ bunch fresh coriander

Method

For the chicken

- Slice the chicken breasts in half horizontally and coat with the other ingredients except the oil.

-Heat the oil in a pan and fry the breasts for 3-4 minutes on either side and remove from the heat.

For the dressing

Squeeze the juice from the lemons and place everything in a food processor and process.

For the salad

Wash and break up the lettuce and place on a large platter.
Halve the tomatoes and scatter on top.
Slice up the red peppers and layer on top.
Slice the chicken and spread about on the salad.
Fry the bacon and slice up and scatter on the salad.
Sprinkle the top with the sprouts.
Drizzle over the dressing.

Enjoy!

Steamy Salad

I love a good salad. It fills you up the perfect amount without leaving you feeling stuffed and sleepy. Salads don't always have to be cold and consist of a handful lettuce leaves. There's nothing more annoying for me when I order a salad in a restaurant and all I get is a bowl full of salad, a few tomatoes, shredded chicken and croutons. Worst of all, it can set you back about £8 and really does not seem worth it when you can make something much more fulfilling and delicious at home. 

This steamy salad is quite literally completely steamed! It takes no longer than 15 minutes to make and it is so delicious simply served with a drizzle of extra virgin olive oil. This salad is super healthy and packed with health benefits. Best of all, it contains two of my favourite ingredients: sweet potato and avocado. Absolute heaven. Sweet Potatoes are packed with vitamin A, which is essential for strengthening your bodies immunity against infection. By adding the extra virgin olive oil and avocado to the sweet potato, you can get the full health benefits of the antioxidant beta-carotene. I've talked a lot about avocados but they're one of the healthiest foods on the planet containing in excess of 25 nutrients.  Kale leaves are genuinely the kings of nutrition. Did you know it contains more iron than beef and more calcium than milk per calorie?! But it doesn't stop there. Just one cup of kale gives more than 1,000% of your daily intake of vitamin K which supports good blood regulation. It also contains nearly four times your recommended intake of vitamin A and 100% of your vitamin C that together support bone and skin health and strengthen the immune system. I could go on and on, but I wont. It's just amazing and one of the most underrated vegetables on our supermarket shelves today. 

Serves 2 

1 large sweet potato

2 large tomatoes 

1 spring onion

1/2 avocado

1 handfuls of kale

1/2 courgette 

1-2 tsp paprika (to taste)

salt & pepper

extra virgin olive oil

Method 

- Put a large pan of water onto boil then simmer over a medium-low heat. Peel and chop up the sweet potato into medium sized chunks. Steam the sweet potatoes for 7 minutes. Add the kale to the sweet potatoes and steam for a further 4 minutes. Slice the courgette and add to the kale and sweet potatoes steaming further two minutes. Season with salt and pepper and stir in the paprika. 

- Slice the tomatoes, spring onion and avocado. Once the courgette is soft and ready, remove the pan from the heat. Add the tomatoes and spring onion and gently mix in. 

- To serve, add the sliced avocado and drizzle with extra virgin olive oil.

Top tip: Add some feta cheese for added flavour. 

Enjoy! 

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!