Orange Roasted Butternut Squash

Orange Roasted Butternut Squash

This deliciously autumnal recipe is great as a side dish or a healthy snack.  Butternut squash is: low in fat, packed full of vitamin A (eyesight), C (immune system) and potassium (boosts metabolism) as well as being full of fibre.  The orange makes the butternut taste a little sweet which is a great contrast to the kick of the chilli.

Ingredients: (Serves two people as a side)

1/2 large butternut squash cut into wedges

1.5 teaspoons of coriander seeds

A small bunch of fresh sage

2 tablespoons of garlic oil

1 orange

1 small chilli (add more if you like a little more heat)

Handful of pine nuts and flaked almonds

Method:

Preheat the oven to 180 degrees celsius.

Crush the coriander seeds using a pestle and mortar.  Stir in the chopped chilli, garlic oil, salt and pepper and torn up sage leaves.  Place the butternut squash on a baking tray and add the oil mixture.  Add the zest and juice of the orange to the baking tray.  Stir so that the squash is completely covered.  Roast in the oven for 50 minutes until it is looking soft and caramelised.

Toast the almonds and pine nuts in a frying pan and sprinkle on top adding a drizzle of olive oil.

Sophie and Ben’s kicking kedgeree

Sophie and Ben’s kicking kedgeree

Although this may seem like a lot of ingredients most of them will hopefully be staples in your larder.  Once you have all the ingredients chopped and ready it should take 15 minutes to cook so it’s nice and easy.  Such a delicious treat for brunch, kind on those who have sensitive tummies (as it’s low in FODMAPS) plus it’s nutritious and filling.

Ingredients (serves 3-4 people….3 if you are Ben and me!)

1 cup of rice – cooked to packet instructions and then left to cool.

2 smoked bassa fillets (or smoked haddock)

1 stick of cinnamon

3 peppercorns

1 star anise

1 bay leaf

1 x 2cm knob of ginger, grated

1.5 teaspoons each of turmeric and asafoetida

1 teaspoon each of: garam masala, mustard seeds, ground coriander & ground cumin

1/2 teaspoon cinnamon

4 cardamon pods – deseeded

Green tops of 3 spring onions

Handful of spinach

1 cup of frozen peas

1 red chilli

Handful of fresh coriander, chopped

Handful of cherry tomatoes, chopped

1/2 red pepper

Garlic oil

1 lemon

3 eggs

Method:

  • Add a good glug of garlic oil to a pan and put on a medium heat.  Add the grated ginger, spring onion tops and all the spices.  Heat for 5 mins until it smells yummy.
  • Once the spices have been frying away for 5 mins – to a shallow pan pour in boiling water and add the bay leaf, star anise, peppercorns and cinnamon stick.  Add the fish to simmer for 5 minutes.
  • Start to boil the eggs – from room temperature if you want them runny they will take around 5.5 minutes.
  • Whilst the fish and eggs are cooking, add the red pepper and tomatoes to the spice mix.  At this point, add any other veg you want to use to create colour – you can add chopped courgette or carrots for example.  If the mixture is a little dry add a couple of tablespoons of the water from the fish to loosen up.
  • Add the rice, peas and spinach to the spice mix.  Again add water to loosen if needed.
  • Add 1/2 the lemon juice, the chopped coriander, salt and pepper and the chilli.
  • Once the eggs are cooked take off the heat, run under cold water and take off the shell.
  • Once the fish is cooked, take out of the water and add to the rice mix stirring it in to break it up.
  • Whack up the heat for the final minute to make sure everything is cooked through.
  • To serve: spoon a big dollop of the mix into a bowl, use a little coriander and chilli to garnish as well as a chunk of lemon.  Place an egg on top cutting it in half and allow the runny yolk to drizzle into the rice!  Add any more salt and pepper if needed.

 

Five Ways to Jazz up your water this Spring

Five Ways to Jazz up your water this Spring

Highland Spring recently challenged me to drink more water.  A challenge I was willing to accept – I am very aware, as most of us are, that I do not drink enough water.  As a yoga teacher I have a very active lifestyle – often teaching 5 – 6 classes a day, cycling around 2 hours to get from class to meeting to class again, taking an exercise class myself, possibly going on a run….  I definitely need more water in my life.

Water makes us feel great, but we forget to drink it.  I have come up with some exciting ways to jazz up your water this Spring so you remember to stay hydrated.

1. Rosemary & orange – take a few springs of rosemary, a couple of squeezes of fresh orange juice and place in the fridge to infuse.  Rosemary is a good source of calcium, iron & was traditionally used to alleviate muscle pain.  Orange is a great source of Vitamin C.

2. Lemon & mint – a classic combo.  Same as the above – leave to infuse.  Mint can promote digestion and lemon is another great source of Vitamin C.

 

3. Fizz it up – get yourself some fizzy water, it’s much more exciting.  Fizzy water is not as bad for you as people used to believe. Some people think it actually aids digestion and can help with constipation too. It definitely keeps you hydrated.

 

4. Make a healthy raspberry cordial: raspberries are rich in antioxidants, vitamins and fibre.

Ingredients: (makes enough for 10 glasses) 300g rasberries, ¼ cup of rice syrup, 1 lemon.

Method: boil the raspberries, rice syrup and 2 cups of Highland Spring water until it has reduced (approx 10 minutes). Strain the raspberry cordial, add the juice of 1 lemon and leave to cool.  Add some Highland Spring fizzy water.

5. Ginger beer. Ginger can help reduce nausea, muscle pain & soreness.

Ingredients: (makes 1 medium jug) 100g of coarsely grate ginger, 2 tablespoons of rice syrup, 2 lemons, 1 litre of Highland Spring fizzy water, a couple of sprigs of mint.

Method: peel the rind of both lemons. Add the syrup, lemons and grated ginger to a bowl and bash up with a pestle. Squeeze the juice of both lemons over the mixture, add the water and allow to sit for 10 minutes. Strain the liquid and add to a jug with a the sprigs of mint.

Can Highland Spring challenge you to drink more water and sparkle this Spring?

 

Clemmie’s Salmon & Sweet Potato Fishcakes with Kale

Clemmie’s Salmon & Sweet Potato Fishcakes with Kale

Ingredients (serves 2)

2 salmon fillets

225g sweet potato

2 spring onions

1 tbsp parsley

1 teasp whole grain mustard

1 egg

2 tbsp ground almonds

1 handful of kale

Salt and pepper

Method

  1. Pre heat oven to 180 degrees.
  2. Cube and boil potato for 10/15 mins or until soft.
  3. Cook salmon fillets in the oven for 10/12 minutes.
  4. Meanwhile chop Spring onions and parsley and place in a mixing bowl.
  5. Once the potatoes are done drain, place in the mixing bowl and mash.
  6. Remove skin from cooked salmon and flake into potato mixture.
  7. Add the mustard and also half of the beaten egg (only use the other half of the mixture isn’t combined enough) and season with salt and pepper.
  8. Split the mixture into four and form into even sides patties.
  9. Roll each patty in the ground almonds (if you don’t have coconut flour you don’t have to do this however it does give it a nice crispy finish) then fry for a minute or two on each side in a frying pan with some coconut oil to brown off.
  10. Steam the kale for 10 minutes until soft and serve with the fishcakes. This also works with any other green vegetables.

Clemmie Macpherson is a food & yoga lover and is currently training to be a nutritional therapist.

Nutty Granola

Nutty Granola

This yummy nutty granola is such a delicious way to start your day.  It’s low in sugar & FODMAP friendly….meaning it’s kind to your tummy!

Ingredients: (makes 2 large jars and keeps for 3-4 weeks)

750g whole rolled oats

135g coconut oil

50g rice syrup (or maple syrup/honey – I use rice syrup as it is low in fructose – a sugar that is often badly digested by the small intestine – you can buy it from WholeFoods)

2 tsps vanilla paste

1 cup of mixed seeds (I use chia, sunflower & pumpkin seeds)

1/2 cup of mixed hazlenuts

1/2 cup of shredded coconut

1 cup of flaked almonds

2 tsps cinnamon

1 tsp salt

Method:

Preheat the oven to 160 degrees c.

In a large bowl mix together the oats, cinnamon and salt.

Melt the coconut oil, the rice syrup and the vanilla together.

Pour the melted mixture onto the oats and pour into two large baking trays lined with baking paper.

Place in the oven – after 12 minutes give the mixture a stir so that it cooks evenly.  Cook for another 12 minutes.  In the last 6 minutes add the flaked almonds so they get nice and toasted.  Once out the oven stir through with the remaining nuts, seeds and coconut flakes.  Leave to cool before you place in an air tight container.