Tomato and buffalo mozzarella salad with eggplant and poached chicken

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poached-chicken-buffalo-mozzarella-salad

In my opinion, buffalo mozzarella is one of the most delicious foods on earth – particularly when served with fresh ripe tomatoes and basil. There’s plenty of anecdotal evidence to suggest that milk and milk products from the domestic buffalo are easier on the digestive system that cow’s milk and cheese. Buffalo milk (and cheese) is also thought to help those with eczema and psoriasis and be beneficial for those with irritable bowel syndrome.

Rocket (known in the US as arugala) is a lesser known cruciferous vegetable (think broccoli, cauliflower and kale) and is high in vitamins K and A and provides a bitter flavour that is complimented wonderfully by the balsamic dressing.

For extra protein, I like to mix through some poached chicken breast which on its own can be bland but in this dish provides a good textural balance and a light flavour that doesn’t overpower the rest of the dish.

Ingredients

  • 1 large chicken breast (choose organic or free range)
  • 1 buffalo mozzarella (approximately 125g)
  • 100g rocket (you can substitute with mixed salad leaves)
  • 14 cherry tomatoes
  • 1 small eggplant, sliced horizontally so that the pieces are about 1.5cm or half an inch thick
  • half an avocado
  • half a dozen basil leaves
  • 4 medium sized button mushrooms (optional)
  • 2 tablespoons olive oil

Dressing

  • 3 tablespoons good quality balsamic
  • 3 generous tablespoons cold pressed extra virgin olive oil

Method

  1. Bring a saucepan of water to the boil and add a pinch of salt and pepper
  2. Add the chicken breast and ensure that it’s completely covered by the water, then cover the saucepan with a lid and reduce the heat to a low simmer
  3. Allow to cook for 15 minutes and check to make sure the chicken is cooked through. If not cook for a few minutes more ensuring not to overcook (otherwise it will become rubbery). Remove from the heat and allow to cool
  4. Meanwhile, bring a char grill pan to a medium high heat and while it’s heating brush the eggplant with ~2 tablespoons of olive oil. Place in the pan and cook for approximately 7 minutes each side until nicely charred then remove from the heat and set aside
  5. Place the remaining olive oil and balsamic in a small glass jar with a lid and mix well
  6. Chop the cherry tomatoes in half and tear the basil leaves so that there’s enough to place on each of the tomatoes. Add to a salad bowl and combine with the salad leaves, avocado and mushrooms if you’re using them, then mix through half to 2 thirds of the dressing as required
  7. Divide into 2 bowls and place half the eggplant on top of each
  8. Tear the buffalo mozzarella and divide evenly between the two bowls
  9. Once the chicken has cooked down slice it and place half on each of the salads then drizzle with the remaining dressing

Serves 2

Cauliflower cous cous salad with rocket and goat’s cheese

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cauliflour-rocket-moroccan-salad
This salad is another mid week star. It’s delicious, quick and easy to make and loaded with nutrition plus it’s wonderful for the digestive system thanks to the cumin seeds and fresh mint leaves.

I’ve written lots of posts on this blog about the health benefits of cauliflower. It’s a cruciferous vegetable that’s high in vitamin C, rich in antioxidants and has been credited for its cancer fighting properties.

Rocket/arugula is a lesser known cruciferous vegetable that contains some of the common compounds that give cruciferous vegetables their bitter taste. It’s thought that these compounds (glucosinolates) may be key to their cancer fighting properties. Rocket also contains high nitrate levels which are thought to help lower blood pressure.

Add this dish to your repertoire of recipes to help support your body in obtaining nutrients from a wide range of unprocessed foods.

Ingredients

  • Half a small to medium cauliflower
  • Half a medium sized onion (choose brown or red), finely chopped
  • 1 teaspoon cumin seeds
  • 100g/3.5 oz rocket/arugala
  • Good handful of fresh mint leaves
  • Good handful of fresh coriander leaves
  • 3 tablespoons olive oil
  • 2 tablespoons fresh lemon juice
  • 60g/2oz good quality goat’s cheese
  • Palmful of tamari almonds (around 30g or 1oz) – roughly chopped
  • OPTIONAL: palmful of dried currants (around 30g or 1oz)

Method

  1. Trim the cauliflower florets from the stem and place in a food processor. Whizz until the cauliflower resembles the consistency of cous cous
  2. Heat a frying pan to a medium-high heat and add the olive oil then fry the onion and cumin seeds until translucent
  3. Add the cauliflower, season with salt and pepper and fry for around 5 minutes until the cauliflower is tender (taste it – it should taste lightly cooked). Add a little water if the pan starts to get dry
  4. Remove the mixture from the heat and place in a large mixing bowl, allowing to cool slightly
  5. Add the rocket, mint and coriander to the cauliflower mixture and dress with the remaining olive oil and lemon juice
  6. Crumble the goat’s cheese and mix through – if using currants add them at this time also
  7. Sprinkle with the choped tamari almonds and serve

Delicious topped with poached chicken or served with white fish

Serves 2

Sesame crusted tuna salad with tamarind dressing

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sesame-crusted-tuna
This tuna salad is another one of my mid week staples.

It’s light, tasty and can be made in around 15 minutes so is perfect as a healthy after-work meal when you have little time or energy to cook.

Fresh tuna is rich in omega 3 essential fatty acids which promotes heart health and is particularly beneficial for those with high blood pressure. It’s an excellent source of high quality protein and contains selenium – an essential mineral that plays an important role in supporting the body’s immune system. Sesame seeds are loaded with minerals and also contain a good amount of selenium, making this a great dish to help the body maintain optimal health.

I’ve paired it here with a light salad and tamarind dressing but it also works well with a garden salad dressed with lemon juice and olive oil.

Ingredients

  • 2 medium sized fresh tuna steak
  • 4 tablespoons white sesame seeds
  • 2 tablespoons black sesame seeds
  • 2 tablespoons olive oil
  • salt and pepper to taste

Salad

  • 3 cups mixed lettuce
  • 1/2 avocado
  • generous handful of coriander/cilantro leaves
  • 1 lebanese cucumber
  • generous handful of cashews

Tamarind dressing

  • 2 tablespoons fresh lime juice (should be about the juice of one lime)
  • 2 tablespoons fish sauce
  • 1.5 tablespoon rice malt syrup
  • 1 teaspoon tamarind puree

Method

  1. Make the salad dressing by adding the ingredients to a small glass jar with a lid and shaking well
  2. Place the salad ingredients in a large salad bowl and keep the cashews set aside
  3. Mix the sesame seeds on a plate and season with a little salt and pepper then coat the tuna steaks with the mixture
  4. Bring a heavy based stainless steel frying pan to a high heat and add the olive oil
  5. Fry the tuna steaks for a couple of minutes each side so that they are seared. If you prefer your tuna cooked through, cook for around double the time but keep an eye on the fish as cooking time will depend on the thickness of the tuna steak and you don’t want to over-cook
  6. While the tuna is cooking, pour the dressing over the salad (you may not need the whole lot so be careful not to overdo it) then split between two bowls and sprinkle the cashews over the top
  7. Once the tuna steaks are cooked to your liking serve immediately

Serves 2

Note: as tuna is a large fish, it’s generally recommended to not consumer more than two serves a week due to the potential risk of mercury contamination.

Baba Ghanoush

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baba-ghanoush
Baba ghanoush is a smoked eggplant/aubergine dish popular throughout the middle east. This particular style of baba ghanoush – made with tahini, garlic and lemon juice has its roots in Egyptian cuisine and is served with bread, however I love to eat it as a dip with fresh vegetables such as carrot, cucumber and capsicum.

Eggplants are high in phytonutrients and have powerful antioxidant qualities. According to the World’s Healthiest Foods, eggplants contain significant amounts of chlorogenic acid which is credited for its cancer fighting properties and is also said to lower bad cholesterol and promote antiviral and antimicrobial functions within the body. Tahini is rich in minerals – particularly calcium and is said to aid the body with liver detoxification.

Enjoy this dish as a starter or a snack with fresh vegetables and you’ll be loading your body with vitamins, minerals and fibre.

Ingredients

  • 1 medium-large sized eggplant
  • 4 tablespoons tahini
  • 2 teaspoons minced garlic or 2 large cloves of garlic
  • juice of one lemon (should be approximately 4 tablespoons)
  • 1 tablespoon cold pressed extra virgin olive oil
  • ¼ teaspoon ground cumin

Method

  • Heat a BBQ, chargrill or regular grill on your oven to a medium to high heat
  • Pre-heat the oven to 180 degrees Celsius or 350 degrees Fahrenheit
  • Take a fork and make incisions throughout the eggplant (around 10). This is a critical step – I’ve forgotten to do it one time and the eggplant exploded in my oven
  • Place the eggplant/aubergine on the bbq/chargrill or under the grill on your oven and allow the skin to blacken and wrinkle all over – this should take around 15 minutes
  • Place the eggplant in the oven and roast for 20 minutes until soft
  • Remove from the oven and allow to cool, then peel (the skin should easily lift off at this stage)
  • Place the eggplant flesh and other ingredients into a food processor and blend until smooth

Enjoy as is or drizzle with a little olive oil and some chilli.

Chickpea super salad

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chickpea-cucumber-pea-fetta-salad-2
This is a tasty salad that can be made quickly from a few fresh ingredients and some staples that are easily kept in the fridge or pantry

The flavours work well together and the salad provides a great boost of fibre.  In fact, half a cup of chickpeas or garbanzo beans contains a quarter of your recommended daily fibre intake for the day.

The peas are rich in antioxidants and studies have linked the consumption of peas to prevention of stomach cancer. Cucumbers and alkalising and contain the mineral silica which supports healthy hair and nails.

The ingredients here are a guide however feel free to substitute for what you have on hand – for example snow peas work well in place of peas, goats cheese and fetta are interchangeable and parsley can be substituted with coriander/cilantro or any other fresh her you particularly like.

Ingredients

  • 1 cup of chickpeas
  • Half a cup of fresh peas
  • 1 Lebanese cucumber
  • Half an avocado
  • 4 tablespoons of sunflower seeds
  • 2 heaped tablespoons of marinated fetta or goat’s cheese
  • Small handful of parsley leaves

Dressing

  • 2 tablespoons of olive oil
  • 5 tablespoons fresh lemon juice

Method

  1. To toast the sunflower seeds, heat a frying pan to a medium heat. Add the sunflower seeds and dry fry for a minute or two, tossing regularly to ensure they don’t burn.
  2. Chop the cucumber, avocado and parsley leaves and place in a large salad bowl. Add the other ingredients, dressing and mix through again
  3. Sprinkle the salad with the toasted sunflower seeds
  4. Enjoy as a light meal or serve with a light protein

Serves 2

Roasted Baby Harissa Carrots

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roasted-baby-harissa-carrots
I’m a big fan of carrots – they’re delicious, nutritious, perfect in salads, pickled, roasted or added to baked goods.

This dish provides a wonderful diversity to the palate. Oven roasting the carrots brings out their natural sweetness and the harissa adds a delicious spicy flavour with just a tiny touch of sour (thanks to the fresh lemon juice in the harissa).

The natural intense flavour makes a perfect accompaniment to white fish however they can just as easily be paired with some roast meat or served on their own as a starter.

Because they take a while to cook, if I have extra I sometimes par-cook them at the weekend and then roast for a shorter period on a Monday or Tuesday night to accompany dinner.

For a variation, sprinkle with some roasted or activated almonds.

Ingredients

  • 1 bunch of baby/Dutch carrots (usually around 10-12)
  • 1 generous tablespoon of harissa
  • 1 dozen activated or roasted almonds, chopped up into smaller chunks – optional

Method

  1. Pre-heat the oven to 180 degrees Fahrenheit or 350 degrees Celsius
  2. Line a baking tray with aluminium foil and place the carrots on top
  3. Coat the carrots is the harissa, ensuring that there’s some on both sides
  4. Place in the oven and cook for 25 minutes, turn and cook for a further 20 minutes
  5. Remove from the oven and if you’re using them serve sprinkled with the chopped almonds

If you prefer to par-cook the carrots, roast them for 17 minutes each side then remove from the oven and place in the fridge. The cay be kept for another 2 days and cooked for another 10-15 minutes before serving.

How to Activate Quinoa

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activated-quinoa

Reading through literature online about whether it’s necessary to activate quinoa is a little confusing – some reports suggest it is and others say it’s not necessary.

Activating legumes, nuts, seeds and grains is the process of soaking them in water – usually with a little acid medium such as lemon juice or apple cider vinegar. The benefit is that this reduces phytic acid which is present in varying levels in all legumes, nuts, seeds and grains and which is harmful for digestion as it inhibits the absorption of minerals and other nutrients. For detailed information on the topic refer to the Weston Price foundation.

Personally, I find that activating quinoa improves digestibility and is a very simple process so for me it’s well worth the effort.

Ingredients

  • At least 1 cup of quinoa – however I usually cook big batches at a time and freeze what I’m not eating straight away
  • Filtered water
  • Lemon juice/apple cider vinegar (just a little if you’re only soaking a cup of quinoa but at least a tablespoon if you’re soaking a big batch)

Method

Rinse the quinoa thoroughly, then cover in plenty of filtered water (at least two and a half times the volume of quinoa) plus either the lemon juice or apple cider vinegar and soak overnight (12 hours works fine but you can leave for up to 24 hours). Drain and rinse again.

In a saucepan, add 2 parts filtered water to 1 part of the soaked quinoa. Bring to the boil then reduce heat and simmer for around 12 minutes. Test to make sure it’s cooked and if not allow to cook for another 3 minutes. Drain and serve.

The cooked quinoa keeps well in the freezer for several months. I freeze in small batches to add to salads or to eat as a side.

Cauliflower Rice

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cauliflower-rice

Whoever came up with the idea of making cauliflower into rice or cous cous is a genius!

Cauliflower is a cruciferous vegetable hailed for its cancer fighting properties (do a quick online search and you’ll find scores of research studies suggesting diets that regularly include cauliflower help fight a range of cancers, including breast and colon cancer). Cauliflower is also high in antioxidants and great for the digestive system – always a winner with me!

Aside from the nutritional benefits, cauliflower rice is perfect for those who are gluten intolerant, looking to lose weight or following a paleo diet and best of all once cooked and seasoned it tastes great.

Ingredients

  • 1 x cauliflower head
  • 2 x tablespoons stock OR 1 x tablespoon olive oil OR 1 x tablespoon ghee
  • Pinch of salt and pepper

Method

Trim the cauliflower florets from the stem and place in the food processor. Using the “S” blade, pulse for around 15 seconds until the cauliflower resembles rice or cous cous.

Heat a frying pan (preferably stainless steel – try to avoid non-stick pans as there’s evidence to suggest they’re carcinogenic). Add the oil/stock/ghee to the pan and allow to heat for around 10 seconds, then add the cauliflower (you may have to cook in batches if the pan is overcrowded). Cook for around 3-4 minutes stirring regularly. Season with salt and pepper and serve.

Serves ~4

Note, the uncooked cauliflower rice freezes well and lasts several months.

Five Green Vegetable Salad

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five-green-vegetable-salad

When I’m feeling the need to load up on green vegetables, this salad is a great way to do so. I find that eating the vegetables rather than blending them into a smoothie is much more satisfying, and the lemon vinaigrette dressing really compliments the vegetables beautifully.

Ingredients

  • 1 zucchini
  • 2 cups baby spinach
  • 1 cup lightly steamed broccoli florets (they should be nice and firm)
  • half a cup of snow peas
  • half an avocado

Dressing

  • Juice of 1 lemon
  • Equal parts cold pressed extra olive oil (around 3 tablespoons depending on how big/juicy your lemon is)
  • Heaped teaspoon Dijon mustard

Make the dressing by juicing the lemon into a small jar with a lid, adding the olive oil and mustard and shaking really well. This will make enough to dress several salads and will keep in the fridge for at least 2 weeks.

Steam the broccoli and allow to cool. Top and tail the snow peas and cut them in half. Chop the avocado into cubes around 1cm/half an inch each side, then add all ingredients to a large salad bowl. Mix through the dressing (you should need around a quarter to a third) and serve with your favourite protein (I like poached or roast chicken). Don’t feel the need to be too strict with the ingredients, use whatever you like or have available at home. I also like to top with some sauerkraut or fermented vegetables if I have them as they’re wonderful for the digestive system.

Serves 2

Roast beetroot, sweet potato and baby spinach salad

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spinach-roast-beet-kumera-salad

This is a delicious salad that’s packed with nutrition. Baby spinach is a rich in vitamins and minerals (particularly iron), beetroot is renown for its antioxidant qualities and is an excellent source of folic acid (essential for women in the early stages of pregnancy), sweet potatoes are high in beta carotene and vitamin B6 and pine nuts are rich in health promoting fats and vitamin E. Interestingly, the green beetroot leaves are richer in iron than spinach so reserve them and add to smoothies, juices or soups.

I often prepare the ingredients at the weekend so that I can mix up a salad either for lunch or dinner in around 5 minutes. The roasted vegetables last for several days in the fridge.

Ingredients

  • 3 medium sized beetroots
  • 1 large sweet potato (or kumera)
  • 2 cups baby spinach leaves
  • 50g/2 oz pine nuts
  • 50g/2 oz goat’s cheese
  • 30ml/2 tbsp cold pressed extra virgin olive oil

Dressing

  • 1.5 tablespoons quality aged balsamic vinegar
  • 1.5 tablespoons cold pressed extra virgin olive oil

Pre-heat the oven to 180 degrees Celsius (160 degrees for a fan forced oven).

Peel the beetroots and sweet potato/kumera. Cut the sweet potato sideways into coin shaped pieces that are approximately 1.5cm or half an inch thick. Once complete, quarter each of the coins so that they’re around 2cm x 2cm in width. Add to a large bowl, toss in 1 tablespoon of olive oil and add to the back end of a baking tray.

Next cut the beetroot into chunks that are around 2.5cm x 2.5cm. Add to a large bowl and toss in the remaining 1 tablespoon of olive oil. Place at the front of the baking tray that you’ve already added the sweet potato to (the reason for putting the sweet potato at the back and the beetroot at the front is because the beetroot takes slightly longer to cook so placing in the hotter part of the oven should address this).

Roast for around 1 hour and 15 minutes until the sweet potato starts to brown and the beetroot has turned a deeper shade of purple. Remove from the oven and allow to cool.

Just before you’re ready to serve, warm a frying pan to a medium-high heat and once hot add the pine nuts. Toast for around two minutes, tossing the nuts every 30 seconds or so to ensure they don’t burn. Note that pine nuts cook quickly so as soon as they start to turn brown remove from the heat and transfer to a large salad bowl. Add the baby spinach, roast beetroot, sweet potato and goat’s cheese (crumble this through) and mix through the salad dressing.

Makes 2 large salads or 4 side salads.

spinach-roast-beet-sweet-potato-salad