#SriLanka #Beef #Curry Harak Mas Sri Lanka Beef Curry

#SriLanka #Beef #Curry This is my version of a delicious recipe by Charmaine Solomon from the Complete Asian Cook Book fabulous dinner served with Sri Lanka Yellow Rice (recipe to follow) and Sri Lankan Coconut Dhal (recipe to follow).

Level of difficulty – Not too tricky

Ingredients:

1.5kg stewing steak

1 tbsp coconut oil

2 large onions, finely chopped

1 tbsp fresh ginger, finely chopped

3-4 garlic cloves, finely chopped

4 tbsp Ceylon curry powder

1 tsp ground turmeric

2 tsp black mustard seeds

1 low salt beef stock cube

1 tbsp white wine vinegar

2 fresh red chillies, seeded and chopped

3 ripe tomatoes, peeled and chopped 1 400g tin of tomatoes and chillies

Method

Cut the steak into 5 cm cubes.

Heat the coconut oil in a saucepan over low heat. Add the onion, ginger and garlic and cook until just starting to turn golden. Add the curry powder, turmeric and mustard seeds and cook for 2–3 minutes, stirring regularly. Add the vinegar and beef and stir well to coat. Add the chilli and tomato, cover, and simmer for about 2 hours, or until the sauce has thickened. Add the tinned tomatoes with chilli and the beef stock cube and simmer for a short period of time to let the flavours meld together. Serve with yellow rice, coconut dhal and other accompaniments. If the sauce is too thin when the meat is tender, cook over high heat, stirring frequently, until reduced.

Preparation Time – 20 minutes

Cooking Time – Approx. 2 hours and 15 minutes

Total Time – 2 hours and 35 minutes

#RedLentil #Pasta #Salmon #Prawns Red Lentil Fusilli pasta with salmon and King Prawns

#RedLentil #Pasta #Salmon #Prawns This is my take on an Italian Spoon recipe which is Low Gi and diabetic friendly.

Level of difficulty – Easy

Ingredients:

400g Red Lentil fusilli pasta

2 tablespoons (40ml) extra virgin olive oil

2 cloves garlic, finely chopped

300g fresh salmon fillet, diced (alternatively, use smoked salmon, sliced)

150ml Rosé wine

400g Italian canned chopped tomatoes with chilli

300g King Prawns (shrimp), peeled and heads and tails removed

200ml Reduced Fat Crème fraîche

2 tablespoons flat-leaf parsley, finely chopped

Sea salt, freshly ground black pepper

Method

Step 1

Place a large pot with water on high heat and bring to the boil. Add the Red Lentil fusilli pasta and a pinch of salt to the boiling water and cook until ‘al dente’ – refer to the cooking time specified in pasta packet.

Step 2

Meanwhile, place the olive oil in a non-stick frying pan over medium heat. Add the garlic. Cook without browning the garlic for 1-2 minutes, then add the wine. Cook for 2 minutes or until the wine has almost evaporated. Add the salmon and chopped tomatoes with chilli. Simmer, stirring occasionally, for 4 to 5 minutes or until the salmon is cooked through. Stir in the King Prawns (shrimp) and the Crème fraîche. Season with salt and pepper to taste and mix well with a wooden spoon, cooking for a further 2 minutes.

Step 3

Drain the pasta, reserving 1 tablespoons (20ml) of the pasta cooking liquid. Add the pasta and reserved cooking water to the frying pan with salmon and toss well over the heat for 1 minute to soak up the lovely flavours, then remove from the heat. Add the parsley and toss to combine.

Step 4 Divide the Red Lentil fusilli pasta with salmon and King Prawns among serving bowls and serve with Low GI Garlic Bread. – Buon appetito.

#Thai #Red #Curry #Chicken Thai Red Coconut Curry with Chicken

#Thai #Red #Curry #Chicken This is my version of a Low Carb Thai Red Chicken Curry. This was absolutely delicious with the Spicy Thai Red Lentil Curry and fed me for about four days! This is Low GI, Low Carb, Paleo and very healthy and full of flavour. Serve with Basmati Rice and Thai Roti Bread (recipe to follow).

Level of difficulty – Not too tricky

Ingredients:

2 tsp coconut oil (or groundnut oil)

2 Tbsp red curry paste (we used Aldi’s) (or more to taste)

2 garlic cloves, minced

1 thumb sized piece of ginger, minced

2 shallots, finely chopped

500g boneless skinless chicken breast

1 400g can of light coconut milk

1 tbsp brown sugar (or Stevia to taste for low carb)

1 tbsp lime juice

2 tsp fish sauce (or soy sauce)

Method

Heat the coconut oil over medium high heat. Add the curry paste, garlic, ginger, and shallots. Cook for 2-3 minutes until very fragrant.

Add the chicken and cook for 3-4 minutes until browned. Add the coconut milk and cook for 20 minutes until chicken is cooked through.

Add the Stevia (or brown sugar), lime juice, and fish sauce and stir. Add more Stevia (sugar) (sweet), lime juice (sour), or fish sauce (salty) if needed.

Preparation Time – 15 minutes

Cooking Time – Approx. 27 minutes

Total Time – 42 minutes

Nutritional Information

All Nutritional Information is estimated:

Fat – 7g

Calories – 220

Saturates – 3g

Salt – 496mg

Carbs – 8g

Fibre – 1g

Sugar – 5g Protein – 25g

#Thai #Red #Curry #Lentils Thai Spicy Red Lentil Curry

Spicy Thai Red Lentil Curry with Thai Red Chicken Curry and Basmati Rice

#Thai #Red #Curry #Lentils This is my version of a Thai inspired Red Lentil Curry. This was absolutely delicious and fed me for about four days! This is Low GI vegetarian and super healthy and full of flavour. Great accompaniment to Red Thai Chicken Curry and Basmati Rice and Flat breads.

Level of difficulty – Easy

Ingredients:

30 ml coconut oil

4 garlic cloves crushed

1 thumb size piece of ginger finely chopped or minced

2 medium carrots diced

3 Tbsp red curry paste (we used Aldi’s)

170g tomato puree

2 cups of Low Salt Chicken Stock (or vegetable stock for vegetarian)

240 ml water

128 g dry red lentils (thoroughly rinsed in cold water + drained)

12-24 g maple syrup

½ tsp ground turmeric (plus more to taste)

1 can light coconut milk (optional)

FOR SERVING optional

Cooked brown rice

Pitta or naan or flatbread of your choice Fresh chopped coriander

Method

Thoroughly rinse lentils a number of times until the water runs clear.

Heat a large rimmed pan over medium heat. Once hot, add coconut oil, garlic, ginger, and carrots. Sauté for 2 minutes, stirring frequently.

Add curry paste and sauté for 2 minutes, stirring frequently.

Add tomato puree, chicken stock (or vegetable stock), water and stir to combine. Then add lentils, maple syrup, turmeric, and stir.

Bring to a simmer over medium heat, then reduce heat slightly to low (or medium-low), and gently simmer for 20 minutes, or until lentils are tender. Stir frequently to incorporate flavours, and add more stock as needed if the mixture becomes too thick.

An optional (but recommended) step: stir in coconut milk for additional creaminess, and to balance the heat of the curry paste.

Taste and adjust seasonings as needed, adding more turmeric for depth of flavour, maple syrup for sweetness/flavour balance, or a pinch of salt for saltiness.

To serve, divide brown rice (optional) and lentils between 2-3 (amount as original recipe is written // adjust if altering batch size) serving bowls and garnish with coriander, sliced or pickled onions, and pita or naan for dipping (optional).

Preparation Time – 5 minutes

Cooking Time – Approx. 25 minutes

Total Time – 30 minutes

Nutritional Information

All Nutritional Information is estimated:

Fat – 16.4g

Calories – 402

Saturates – 10.9g

Salt – 1340mg

Carbs – 48g

Fibre – 15.9g

Sugar – 13.2g Protein – 17.5g

#Freekeh #Chicken Jewelled Chicken Freekeh

#Freekeh #Chicken This is my version of a dish originally published by Gausto. This is a super healthy dish and is absolutely delicious, it’s my partner’s favourite.

Level of difficulty – Easy

Ingredients:

4 Chicken Thigh Fillets

30g pomegranate seeds

1 tsp dried dill

100g Feta cheese

130g Freekeh (we get ours from Dolphin Fitness)

10g Fresh Mint

2 shallots

1 tbsp white wine vinegar

1 small bag of almonds (blanched or unblanched)

1 tsp ground allspice

2 cloves garlic

1 or 2 red chillies (deseeded and pith removed if you don’t like heat)

Method

Preheat the oven to 220°C/ 200°C (fan)/ 425°F/ Gas 7

Rinse the freekeh under cold water, then add it to a pot with plenty of cold water and bring to the boil over a high heat.

Cook for 20-25 min or until tender but with a slight bite.

Meanwhile, combine the dried dill and ground allspice in a large mixing bowl with 1 tbsp olive oil and ½ tsp each of salt and pepper, then add the chicken thigh fillets and coat thoroughly.

Heat a large wide-based pan (preferably non-stick) over a high heat and, once hot, add the chicken and cook on each side for 3 min.

Transfer the chicken to a baking tray (use tin foil to avoid mess!) and reserve the pan for step 6.

Put the tray in the oven for 10-15 min or until the chicken juices run clear when pierced.

Once cooked, transfer the chicken to a clean board and leave to cool slightly.

Add the almonds to a separate tray, drizzle them with a little olive oil and place them in the oven for 5 min or until slightly darkened in colour.

Once done, remove from the oven and sprinkle with salt (optional).

Leave them to cool on the tray.

Meanwhile, peel and finely chop the shallots, garlic and chillies.

Return the pan to a medium heat and, once hot, add the chopped shallots cook for 2-3 min, add chillies and garlic and cook for 30 seconds more then add the cooked, drained freekeh and coat in the shallot, garlic, chilli and chicken oil.

Remove from the heat and set aside until serving.

Strip the mint leaves from their stalks and chop finely (reserve a little for garnish!)

Break the feta up into rough pieces

Chop the cooled, salted almonds coarsely

Slice the cooked chicken finely with a sharp knife

Add the pomegranate seeds, almonds, mint and feta to the freekeh with a drizzle of olive oil and the white wine vinegar and mix gently to combine

Serve the chicken over the freekeh

Enjoy!

Preparation and Cooking Time – 35 minutes

Nutritional Information

All Nutritional Information is estimated:

Energy – 808 kcal

Fat – 36.2g

Saturates – 12.5g

Carbs – 57.9g

Sugars – 4.7g

Fibre – 9.7g

Protein – 65.4g Salt – 1.43 mg

#Chicken #Curry# Lentils Chicken Curry with Lentils

#Chicken #Curry# Lentils This is my own version of a chicken curry which brings together a quick and easy chicken curry with lentils which add body. This is a delicious one-pot meal eaten with the flat breads of your choice or eaten with basmati rice.

Level of difficulty – Not to Tricky

Ingredients:

3 tbsp ground nut oil

3 onions, finely sliced

4 cloves garlic, crushed

2-3 tbsp curry paste (we used Pataks Rogan Josh Curry Paste)

1 tsp whole cumin seeds

4 chicken breasts, cut into bite sized pieces

500ml low sodium hot chicken stock

1 400g tin of chopped tomatoes with chilli

1 tbsp tomato puree

2 tbsp fresh coriander chopped

175g dried red lentils

6 tbsp natural yoghurt

2 red chillies chopped thumb size piece of ginger

Method

Place chicken pieces in a bowl and add 1 tbsp of curry paste 2 cloves of crushed garlic and a small chopped onion along with a tablespoon of olive oil, mix thoroughly so that all pieces of the meat are well coated with the mixture, cover with cling film and leave to marinate in the fridge for about 3 hours.

Heat 1 tablespoon of the oil in a large pan and add the onion and cumin seeds. Cook for 8-10 minutes over a gentle heat stirring occasionally until softened. Stir in the garlic, ginger and chilli and cook for 30 seconds. Stir in the curry paste and tomato puree and cook for 1-2 minutes more.

Add the remaining oil and the chicken and cook for 2-3 minutes, make sure the chicken is well coated in the onion mixture. Stir in the stock and lentils, bring to the boil, cover and simmer for 25 minutes stirring occasionally until the lentils are tender and the chicken is thoroughly cooked.

Stir in the yoghurt and fresh coriander and cover, simmer for 5 minutes. Serve with basmati rice and the flat breads of your choice.

Preparation Time – 20 minutes

Cooking Time – Approx. 40 minutes

Total Time – 4 hours (including 3 hours marinating time)

#LowGI #Fish #Chips Low GI Fish and Chips

#LowGI #Fish #Chips This is my cheat’s version of a recipe by Rosemary Conley for a healthy fish and chip supper after a busy Friday at work which is way better for you than going to the local chippie!

Level of difficulty – Easy

Ingredients:

4 x 150g thick cod steaks

4 slices Low GI bread, made into breadcrumbs (we used Lidl Low GI Multi-Seed Cobs)

1 egg, beaten

Salt and freshly ground black pepper, to taste

4 slices fresh lemon to garnish

Frozen Sweet Potato Chips

Frozen Petit Pois or Garden Peas

Method

Preheat the oven to 200ºC (400ºF, gas mark 6).

Place the breadcrumbs on a baking tray and toast in the oven for 10 mins.

Meanwhile place the beaten egg in a shallow dish. Season the fish on both sides. Dip the fish into the egg and then the breadcrumbs and place on a baking tray. Bake in the centre of the oven for 15-20 mins.

At the same time place the frozen sweet potato chips on a baking rack or on a baking tray and cook according to the instructions on the packet.

Serve the fish and chips with sauce tartare and the petit pois which you will need to heat through for a few minutes in a pan of boiling water and garnish with the lemon slices.

Preparation Time – 10 minutes

Cooking Time – Approx. 20 minutes

Nutritional Information

All Nutritional Information is estimated:

Fat – 3.1g

Calories – 293 kCal

#LowGI #MultiGrain #Multiseed #Bread Low GI Multi-Grain Bread Recipe

#LowGI #Multigrain #Multiseed #Bread After doing some research and searching high and low for a Low GI Bread Recipe that does what I want it to do I’ve come up with this recipe of my own. Super Healthy Low GI Bread.

Level of difficulty – Easy

Ingredients:

425 ml Lukewarm water

1 tbsp extra virgin olive oil

30g crushed bulgur wheat

420g strong stoneground wholemeal bread flour

1 ½ tsp salt

10g fast-action dried yeast (or a sachet)

3 ½ tbsp old fashioned porridge oats

180 ml mixed seeds such as sunflower seeds, pumpkin seeds, linseeds and sesame seeds

2 tbsp skimmed milk powder

3 tbsp agave nectar (or maple syrup)

1 tbsp fresh lemon juice (about half a lemon)

30g millet

120g strong white bread flour

Method

Lift the bread pan out of the bread machine and fit the kneading blade. Pour in the water, then add the oil, followed by the wholemeal flour. Sprinkle the porridge oats, seeds, millet, milk powder and bulgur wheat over, then add the strong white bread flour.

Put the salt, lemon juice and agave nectar in separate corners of the pan, then make a shallow dip in the middle of the flour and add the yeast.

Fit the pan into the bread machine, shut the lid and set to the multi-grain or whole wheat setting with the crust of your choice. Press start.

After baking, lift the pan out of the machine using oven gloves. Carefully shake out the loaf to remove it from the pan, then transfer to a wire rack, standing the loaf on its base.

Lightly dust the top with the remaining flour while the loaf is hot. Leave to cool.

Preparation Time – 20 minutes

Cooking Time – Approx. 3 hours 40 minutes (including kneading and proving)

#LowGI #MultiGrain #Multiseed #Bread Low GI Multi-Grain Bread

#LowGI #Multigrain #Multiseed #Bread This is my take on a Catherine Atkinson Recipe from the Brilliant Breadmaking Book. Super Healthy Low GI Bread.

Level of difficulty – Easy

Ingredients:

350ml Lukewarm water

2 tbsp extra virgin olive oil

100g strong stoneground wholemeal bread flour

3 tbsp old fashioned porridge oats

2 tbsp mixed seeds such as sunflower seeds, pumpkin seeds, linseeds and sesame seeds

25g millet

25g crushed bulgur wheat

300g strong white bread flour

1 tsp salt

1 ½ tsp agave nectar 1 ½ tsp fast-action dried yeast (or a sachet

Method

Lift the bread pan out of the bread machine and fit the kneading blade. Pour in the water, then add the oil, followed by the wholemeal flour. Sprinkle the porridge oats, seeds, millet and bulgur wheat over, then add the strong white bread flour.

Put the salt and agave nectar in separate corners of the pan, then make a shallow dip in the middle of the flour and add the yeast.

Fit the pan into the bread machine, shut the lid and set to the multi-grain or whole wheat setting with the crust of your choice. Press start.

After baking, lift the pan out of the machine using oven gloves. Carefully shake out the loaf to remove it from the pan, then transfer to a wire rack, standing the loaf on its base. Lightly dust the top with the remaining flour while the loaf is hot. Leave to cool.

Quantities for a large (900g) loaf

425ml warm water

2 tbsp extra virgin olive oil

125g strong stoneground wholemeal bread flour

3 ½ tbsp porridge oats

2 ½ tbsp mixed seeds such as sunflower seeds, pumpkin seeds, linseeds and sesame seeds

30g millet

30g bulgur wheat

350g strong white bread flour

1 ½ tsp salt

4 tsp agave nectar 1 ¾ tsp yeast

Quantities for a small (450g) loaf

215ml warm water

1 tbsp extra virgin olive oil

60g strong stoneground wholemeal bread flour

1 ½ tbsp porridge oats

1 tbsp mixed seeds such as sunflower seeds, pumpkin seeds, linseeds and sesame seeds

15g millet

15g bulgur wheat

175g strong white bread flour

¾ tsp salt

2 tsp agave nectar

¾ tsp yeast

Preparation Time – 15 minutes

Cooking Time – Approx. 3 hours 40 minutes (including kneading and proving)

#Lebanese #Rice #Vermicelli Lebanese Rice with Vermicelli

#Lebanese #Rice #Vermicelli This is my take on a Mediterranean Dish Recipe by Suzy Karadsheh, this goes very well with the Greek-Style Baked Cod with Lemon and Garlic.

Level of difficulty – Easy

Ingredients:

2 cups Basmati Rice (Lower GI)

3 ½ cups Water

1 cup broken vermicelli pasta (or Pad Thai Noodles)

2 ½ tbsp olive oil

Pinch of Salt

½ cup toasted pine nuts (optional) to finish

Method

Rinse the rice well (a few times until the water runs clear (this is how you ensure fluffy non-sticky rice)) then place it in a medium bowl and cover with water. Soak for 15 to 20 minutes. Test to see if you can easily break a grain of rice by simply placing it between your thumb and index finger. Drain well.

In a medium non-stick cooking pot, heat the olive oil on medium-high. Add the vermicelli and continuously stir to toast it evenly. Vermicelli should turn a nice golden brown but watch carefully not to over-brown or burn it (If it burns, you must throw the vermicelli away and start over).

Add the rice and continue to stir so that the rice will be well-coated with the olive oil. Season with salt. Now add 3 ½ cups of water and bring it to a boil until the water significantly reduces. Turn the heat to low and cover.

Cook for 35 minutes on low. Once fully cooked, turn the heat off and leave the rice undisturbed in its cooking pot for 10-15 minutes, then uncover and fluff up with a fork.

Transfer to a serving platter and top with the toasted pine nuts goes very well with Greek-Style Baked Cod with Lemon and Garlic.

Preparation Time – 15 minutes

Cooking Time – Approx. 40 minutes

Nutritional Information

All Nutritional Information is estimated:

Fat – 5.4g

Saturates – 0g

Carbs – 61g

Sugars – 0.4g

Fibre – 0g

Protein – 6.4g

Salt – 0.9 mg