Quick Fix Monday Supper

August 18, 2014 by TSJC Leave a Comment

This is really just a lazy cottage pie, the basic ingredients are the same, it’s just the execution that is slightly different. I use red skin potatoes but you could also use, butternut or sweet potato. If you have a pan that will go from the stove to the oven then make the dish straight into the pan it saves on cleaning up. The secret to the potato topping is a mixture of butter, salt, olive oil and crushed garlic you use to glaze them before baking.

Quick Fix Cottage Pie
Serves (In my house 2, base it on how much mince you would use per person)

Ingredients
– 1 large red onion, finely chopped
– 2 carrots, fine dice
– 500gms grass fed beef
– 2 tbs olive oil (4-6tbsp extra if you are using lean beef)
– 1 bay leaf
– 3-4 smallish sprigs thyme
– 150ml white wine (Beef/Veg stock if you don’t want wine)
– 1 can Italian plum tomatoes
– 1 tbsp tomato puree
– 2-3 red skin or general potato

Garlicky Potato Glaze
– 30gms butter
– 30mls olive oil
– 1 clove finely grated garlic
– 1/2 tsp salt

Preheat the oven to 200°C, I use the fan to help brown the potatoes quicker

Start by heating the olive oil in a heavy based pan. Once it is hot add the mince slowly so that the oil remains hot – scatter the mince don’t add one big piece. Don’t over stir the mince allow it to cook until it has developed some colour and gone brown, then turn it. Once the mince has been turned and begun to brown you can add the onions and carrot tot he mix. Allow the onions to cook till soften, now increase the heat and add the white wine. Allow the white wine to cook off before adding the roughly copped tomato and the bay leaf and thyme. You can add about 200mls water or stock at this point. Allow it to simmer for 10 minutes, before checking the liquid levels. The liquid should just cover the mince, this will result in a moist, but not watery result. Stir one last time. Remove from the stove.

Finely slice your potato into coin type shapes. Don’t go too thick, it will take too long to cook and the mince will dry out, or too thin, before the mince has cooked nicely the potato will start to break apart. About 0.5cm is about the right thickness. Layer the potato disks around the pan onto the hot mince, the disks should be resting on top of the mince and their top halves should be exposed and dry. In a bowl melt the butter then add the remaining ingredients to the glaze. Brush it onto the potato disks making sure to spread out all the garlic.

Bake in the hot oven for 20-30 minutes, the potatoes should be fork tender but crisp on top. If it dries out you can add more stock to it. If after 25-minutes your oven hasn’t browned it nicely, pop the grill on for a few minutes to finish it off.

Tropical Flourless Pancakes

July 29, 2014 by TSJC 2 Comments

Quick and easy, these flourless pancakes are loaded with crunchy chewy almond, coconut and sweet banana. These are my standard go to on days when the sweet tooth is strong plus with just over a month if winter to go these will help cheer you up. They are quick and easy to make and the addition of ricotta to the batter increases the protein content and adds to the pancakes creamy flavour.

Tropical Flourless Pancakes
Serves 2

– 2 ripe banana’s
– 4 eggs
– 1 tsp vanilla
– 100 gms fresh ricotta cheese
– 40 gms ground almonds
– 40gms fine coconut

Place the banana, egg and vanilla into a blender and blend until smooth (If the clean up is too much hassle just mash the bananas with a fork and add the beaten egg). Pour the batter into a bowl and now add the almond and coconut. Stir them in remaining ingredients, heat a heavy based pan and add a little butter to the pan and allow to melt. Add the pancake mixture in large spoonfuls allow to puff up, and for bubbles to begin to appear. Then flip them and allow them to finish cooking. They are very delicate, so allow them time, I also found it is easier to make smaller panacakes than larger ones. Serve the pancakes warm, topped with more greek yoghurt, fresh strawberries and some passion fruit or drizzle of good honey.

Lemony Poached Salmon & Zucchini Spaghetti

July 21, 2014 by TSJC Leave a Comment

This dish is crazy quick, but to make it you are going to need a vegetable mill to make the zucchini spaghetti, I am posting a story on one possible option so if you don’t have one keep a look out to get some ideas.

Lemony Poached Salmon & Zucchini Spaghetti
Serves 1

Ingredients
– 1 Fresh Salmon fillet
– 100mls fish stock (of light veg)
– knob butter (generous is good)
– 40mls cream
– 1 tbsp lemon juice
– 1 egg yolk
– fresh parsley, a few sprigs will do

While you are milling your zucchini, put a pan on the stove. Add the stock, butter and parsley and bring to a boil, now drop the heat to low and add your salmon fillet. Put the lid on and poach for about 4 minutes. Remove the salmon and set aside, keeping warm. Bring the poaching liquor up to a boil and reduce, remove the parsley, and add the lemon juice. Once there is only about a third of the poaching liquid left, remove the pan from the heat and add the milled zucchini and the egg and cream mixture. Stir gently, as you would a carbonara, now add the flaked salmon back into the dish, place over a low heat for 60-seconds and serve straight away.

If you are on a diet and are finding low carb meals challenging add a generous sprinkle of raw pine nuts the pinoleic acid has been shown to lead to a sense of satiety – feeling full, and they will add a delicious crunch to the dish.

Low Carb Gluten Free Savoury Zucchini Parmesan Pancakes

July 20, 2014 by TSJC Leave a Comment

I’ve seen a recipe for pancakes made from banana and egg circulating, so I thought I would add to that recipe with this lower carbohydrate savoury option. Banana has around 23 gms carbs/100gms and zucchini has around 3.1 gms carbs/ 100gms making these a great choice and because they are savoury they go really well with a steak or chicken for supper. The addition of the grated parmesan does boost the fat content, but only by a tiny bit and it adds so much flavour. I did these with a simple mushroom ragout but they are equally delicious with smoked salmon and cram cheese, or with a simple fried egg and some bacon pieces.

Zucchini & Parmesan Crumpets
Makes 2

Ingredients
– 220gms finely grated zucchini
– 2 tbsp finely grated parmesan
– 1 large egg, whisked
– pinch of salt
– black pepper
– olive oil to fry

Grate the zucchini finely and then place into a clean cloth. Wrap the cloth around the zucchini tightly and use it to squeeze all the water out of the zucchini. Now stir in the parmesan and the beaten egg and add some salt and pepper. Heat a thin layer of olive oil in a frying pan till hot, then add tablespoons of the mixture and flatten it out gently to get a thin pancake.
Allow the pancake to brown before trying to turn it or it might break apart, once it has caramelised you will be able to flip it and allow it to finish cooking on the other side.

Suggested Toppings:
– Smoked Salmon, Lemon Cream Cheese and Capers
– Parma Ham, Sundried Tomato Tapenade and Ricotta Cheese
– Steak Strips, mushrooms & fried egg

Spicey Grass Fed Beef Stew with prunes, chorizo and fresh herbs

July 17, 2014 by TSJC Leave a Comment

This dish is based on a Moroccan Beef and dried fruit stew, I’ve made a few adjustments to create my own Spanish, Italian Moroccan influenced stew. I’ve added a good red wine, I used an organic merlot from Italy, whole tomatoes instead of just a paste and then Spanish chorizo and paprika, I have left out some of the spices normally put in the Moroccan dish, but I did add some red chili to add some heat.

Spicy Beef Stew with Prunes, Chorizo
Serves 4

Ingredients
– 1kgs Grass fed Beef Shin cubes
– 2tbsp flour
– 2 sprigs thyme
– 2 medium onions, finely chopped
– 4 cloves garlic, roughly chopped
– 200gms chorizo, roughly chopped
– 1 can cherry tomatoes
– 150gms pitted prunes, roughly chopped
– 3 bay leaf
– 5 table spoons olive oil
– 2 red chili
– 1tsp smoked paprika
– 300mls good red wine
– fresh chopped parsley
– 150gms pitted prunes, roughly chopped
– 2 strips lemon peel

Start by preheating the oven to 120°c. Then in a heavy based pan, heat the olive oil, add the chorizo to this and allow it to start to cook, abut 2 minutes. Then add the onions and chopped garlic to this and allow it to cook until it begins to soften and the chorizo has started to lose its sunset tinged oil and paprika flavour. Cook until the onions are completely softened and the chorizo has crisped around the edges. Remove the onion and chorizo mix from the pan using a slotted spoon, allow as much oil as possible to remain.
Dust your beef shin chunks with the seasoned flour mixture, before frying them till nicely browned and crisped. Don’t overload the pan, cook the meat in two or three seperate batches. Once the last batch is browned add all the meat back to the pan with the onion and chorizo mixture. Now add the red wine to the pot, use the red wine to loosen any sticky bits from the bottom of the pan. Once the bits are all loosened add the canned tomatoes to the mixture and allow it to come to the boil. Now add the bay leaf, thyme, chili, paprika and pitted dates to the pot and bring to the boil.
Transfer the mixture to an oven proof dish, and put the stew into the oven in the middle rack with a tight fitting lid and cook for 90-minutes, stirring every 30-minutes. Serve with hot polenta or mash.

Savoury Mini Breakfast Pancakes

July 11, 2014 by TSJC Leave a Comment

These little pancakes are the perfect thing for a brunch with friends. You can prep the batter in advance, and it only takes a few minutes, then make a huge batch, which cook really quickly because they are so little. Then let your guests do the rest just provide them with some sliced parma ham, smoked salmon and a bowl of hot spicey mushrooms, depending on what they feel like they can assemble them themselves.

Savoury Breakfast Pancakes
Makes 24

Ingredients
– 200gms cake flour
– large pinch salt
– 2 level tsp baking powder
– 2 large free range eggs
– 250ml milk
– butter to fry

To make the batter, sieve the flour, salt and baking powder together. Whisk the eggs and milk together. Make a well in the centre and add the egg and milk mixture. Whisk together thoroughly – allow to stand for at least 10-minutes. Heat some butter in a heavy frying pan and add the mixture 1-tbsp at a time, once bubbles begin to appear, turn the pancake over and cook for a further minute until done. Stack the pancakes to help keep them warm and repeat until all the batter is finished.

If you have a small gas burner that won’t look out of place on a table you can make the pancakes with your guests so that they are always hot and fresh, plus its actually fun!

Yum! Wow!

July 8, 2014 by TSJC Leave a Comment

We create our greatest meals not for money, or fame but for love! I am not talking about dinner party wow factor meals I am talking about suppers! The meal time whose purpose is to do so much more than just feed – supper is about a happy space at the end of the day, it’s about comfort and love. By example, Benjamin is my nephew, he inspires so much of the food I create. For him I want it to be healthy and natural, for his love of good food I want it to be tasty, for his mom to be able to reproduce it quickly and easily I want it to be simple and because of him you all get such great healthy quick easy recipes!

Take this cottage pie for example, will it change the world? Unlikely! Will it make my nephew smile? Definitely! So in my book that makes this a great meal created not with strange ingredients or foreign spices but simply with good ingredients and the magic of a 20-month old going “Wow!” every time you add anything to the pan and clapping when the bright yellow bowl is presented to him!

Grass Fed Beef Cottage Pie
Serves 4

– 400gms grass fed beef mince
– 4 tbsp olive oil
– 2 red onions
– 100mls beef/veg stock
– 6 carrots
– 120gms frozen peas
– 1 can organic plum tomatoes
– salt & pepper
– 2 bay leaf, whole
– 1 small sprig rosemary, whole
– 1 tsp finely chopped parsley
– 1 egg beaten, for egg wash
– 4-6 medium to large potatoes

Preheat the oven to 180°C. To start peel the potatoes and boil them in a large pot of salted water. If you are in a hurry cut larger potatoes into smaller chunks. Whilst the potatoes are boiling heat the olive oil in heavy based pan. Now add the meat to the pan, spreading it around, don’t stir it allow it to sit and caramelize before turning the meat. Using your wooden spoon break the meat into smaller pieces, once the meat has browned add the onions and allow them to cook till just softening.

Now add the stock and allow it to reduce a bit before adding the cut up vegetables (excluding the peas), herbs and the tomatoes. Allow to cook for 15-20 minutes till done, then stir in the peas. While the meat is cooking prepare your mash potatoes!

To assemble spoon the meat into individual dishes, it should be thick and moist but not wet. Now spoon your mashed potato over the top, before brushing it with some beaten egg. Bake in the middle tray of the oven until golden brown and bubbling.

Creamy Broccoli & Bacon Soup

July 7, 2014 by TSJC Leave a Comment

This is one of those soups where you just throw everything into a pot, pretty much forget about it and then blend it into creamy perfection. Whilst it does have the carbs from the potatoes, it is low fat and because of the very quick cooking of the broccoli at the end it is still hugely nutritious.

Potato, Leek, Bacon & Broccoli Soup
Serves 4

Ingredients
– 4 medium potatoes, peeled and cut into small cubes
– 250gms French leeks
– 60gms butter
– 600 – 900ml vegetable stock
– 400gms broccoli
– 100gms mature cheddar, grated
– 200gms bacon
– 1 tbsp Extra Virgin Olive Oil
– extra milk to dilute soup
In a heavy based pot heat the olive oil, then add the chopped bacon. Allow the bacon to cook until almost crisp, remove some of the bacon to use as sprinkles at the end, then add the leaks and butter to the remaining bacon in the pan. Cook the leaks till soft, then add the potatoes and vegetable stock. Cook this until the potatoes are soft, the smaller your potato cubes, the quicker your soup will cook. Now add the broccoli, and cook for no more than 5 minutes. The broccoli will soften quickly and if you over cook it you will lose the lovely green colour it gives. Add the soup, carefully, in batches to a blender and blend until smooth. Put the blended soup back into the pot over low heat and add the grated cheese, stir to combine, check seasoning and adjust, if the soup is too thick add a splash of the milk. Serve soup hot sprinkled with some of the reserved bacon and a little more grated cheese.

Wild about Salad

June 30, 2014 by TSJC 1 Comment

This earthy meaty vegetarian salad has loads of flavour and punch and will leave you feeling like you have eaten a real meal.

Wild Musrhoom, Halloumi & Cashew Salad
Serves 4

Ingredients
– 150gms assorted wild mushrooms
– 200gms Gourmet Greek Garlic Halloumi, cut into 0,5 x 0,5 cm cubes
– 8 small salad onions, cut into fine strips
– 40gms baby rocket
– 100gms raw cashew nuts
– 1/2 red pepper cut into fine strips
– 1cm piece fresh tumeric (optional) finely grated

To assemble the salad, pick through the mushrooms and wipe clean. If there are any bigger shitake or shimeji mushrooms that are too big just slice them into smaller pieces, now in a bowl big enough to fit the mushrooms, add 2tbsp Extra Virgin Olive oil and 1tbsp black balsamic. Add the mushrooms to this mixture and toss to coat.

Heat a heavy based frying pan over high heat, add 1tbsp olive oil. When it is smoking hot add the tiny halloumi chunks, don’t move them once you have added them, allow them to caramelise as quickly as possible, then flip them so the brown on the other side. Don’t fuss too much about trying to brown all sides, as long as you allow the halloumi to get a nice crust on one side it will taste amazing. As soon as it is caramelised tip it onto a board and allow it too cool. If the little chunks have stuck together allow the mixture to cool for a minute or two and then just cut it into cubes again – its molten cheese doesn’t matter how it looks it tastes good!

Now finish assembling the salad. Drain the mushroom from any extra marinade and top the rocket. Sprinkle the now warm cubes of halloumi over, add the spring onions, cashew nuts and red pepper strips. If you are using the fresh tumeric grate it over the top at this stage, use a microplane type grater or the pieces could be bitter! Dress with balsamic and De Rustica Olive oil to your taste.

Spicy Thai Tuna Cakes (Carb & Fat Free)

June 25, 2014 by TSJC Leave a Comment

I was in the supermarket last night getting sole groceries and I overheard two guys talking after gym. The conversation revolved around how the one guy thought that tuna eaten straight out the can with some scrambled egg whites was the best meal for his gym program — why because it is quick easy protein.

The idea is pretty revolting to me so I gave it some thought and here is my response, fat free, carb free, super high protein Spicey Thai Fish Cakes, made in less than 10-minutes, and they taste much better than tuna out of a can with scrambled egg whites! Diet is a way of life, and trust me you will happily make these a part of your life!

Spicey Thai Tuna Cakes

Makes 4

Ingredients

– 1 can solid tuna drained

– 1 spring onion, finely chopped

– 2 tsp coriander, finely chopped

– 1 red eye chili, finely chopped

– 2 egg whites

– 1/4tsp ginger, finely chopped

– 1 tsp soya sauce

– 1 tsp red curry paste

In a large bowl add all the ingredients and stir till just combined. In a separate clean bowl whisk the egg whites till stiff. Heat a frying pan that has been brushed with olive oil. Fold the tuna mixture into the egg whites and combine lightly. Scoop four mounds into the hot pan and let them brown. At least 2-3 minutes before you try and turn the fish cake over, it doesn’t have any binding agents so the cake will break apart if you don’t let it set first. Eat with a little soya sauce as a dipping sauce.

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