Lemon & herb flattened chicken

Chicken breasts may be a great source of lean protein but prepared the wrong way they can become completely flavourless and dry.
If you are after something that tickles your tastebuds, try this herb & lemon variation.
Flattening the chicken breasts tenderises the meat and ensures that they cook in just a few minutes.
Serve it with a salad for a tasty lunch or atop a risotto or a few new potatoes for dinner.
 

Ingredients:
2 chicken breasts
1 sprig of rosemary, leaves picked and finely chopped
2 sprigs of thyme, leaves picked
1 clove of garlic, crushed
grated zest of 1/3 of a lemon
1 tbsp lemon juice
salt & pepper to taste
salad to serve
tbsp of oil for cooking

Method:
To flatten the chicken, roll out a sheet of cling film, place a chicken breast on it, fold it over (so both sides of the chicken are covered) and bash it with a rolling pin until it is flattened and thin. You may need to turn the chicken breast over a few times. The thiner you can get it, the quicker it will cook. Repeat with the second chicken breast.
For the flavouring, combine the finely chopped rosemary, thymes leaves, garlic, lemon zest and juice and season well with salt and pepper.
Rub the flavouring over the flattened chicken breasts.
Heat the oil in a frying pan over a medium-high heat. 
Fry the chicken breasts for 3 minutes on each side. The cooking times will vary according to how much flattening you did. Check that the chicken breasts are thoroughly cooked before consuming.
Serve with a green salad & sliced red onion, drizzled with some olive oil.

Get more veg the slaw way.. plus a lean and tasty burger recipe

Here is the most ignored secret to staying healthy: eat more veg.
Whether it is large populations studies or scientific trials, research suggest that those with more vegetables in their diets fare better in terms of health.
Now that the secret is out, lets work on some ways to get more vegetables into your diet.

One of the tastiest and most versatile ways to prep fresh veg is to turn it into a slaw. 
In a nutshell, grate the veg and combine it with a delicious sauce. (If you are chef and you are reading this then I'm a little bit sorry).
So without further ado, I bring to you a nutritious lunch recipe of a lean and tasty turkey burger and a fresh, crunchy slaw.

Carrot & kohlrabi slaw
Ingredients:
3x small carrots
1x small kohlrabi (this is in season right now so ask your local veg shop)
2 spring onions

For the dressing:
1.5 tbsp each of soy sauce & water
juice of 1 lime
1 tsp of honey
2 tsp of peanut butter

Method:
Grate the carrot and kohlrabi, chop the spring onion and combine.
Stir together the sauce ingredients until smooth.
Pour the sauce over the veg and combine well.

Lean and tasty turkey burgers
This recipe makes 3 burgers so divide or multiply the recipe as required.

Ingredients:
250g free range turkey breast mince
1 tomato, finely chopped
1tsp ground coriander
1/2 tsp cumin seeds
salt and pepper
rapeseed oil to fry
Burger buns of your choice and some extra salad to garnish

Method:
Put the cumin seeds and coriander in a dry pan over a medium heat and toast for 30 seconds until fragrant. Allow to cool.
In a bowl, combine the turkey mince, finely chopped tomato and toasted spices with some salt and pepper. Mix well.
Shape the mixture into 3 burgers.
Heat some oil in a frying pan over a medium heat. Fry the burgers for 5 minutes, flip over, press down and fry for a further 5 minutes, making sure that the burgers are thoroughly cooked.
Assemble your burgers and serve with a side of carrot & kohlrabi slaw for a nutritious lunch or dinner.
 

Pancake-ing the gluten free way

Pancake day is here again!!

I'd like to say that this is the only day of the year when I eat pancakes, but truth be told, I love them. Done correctly they make a delicious, balanced breakfast.
By correctly, I mean no refined flour or sugar, because you just wouldn't want to start your day that way. Both of these ingredients spike blood sugar levels leading to hunger and rage a couple of hours later.
So, If you want to remain a nice person then try my "healthy" alternatives this pancake day. It may even taste better than the pancakes you are used to.

Mega blueberry pancakes:
Makes 3 thick American style pancakes.

Ingredients:
50g gluten free oats
30g coconut flour (available in most supermarkets)
100ml milk of your choice
2 free range eggs
Handful of frozen blueberries
Coconut oil for frying

Method:
Whizz the oats in a blender or coffee grinder to make oat flour.
Heat some coconut oil in a frying pan on a medium heat.
Add the eggs & milk to bowl and whisk. Add the rest of the ingredients, apart from the blueberries and mix well. Stir through the frozen blueberries.
Add a ladle-full of the pancake mix to the hot oil. Flip when the edges are starting to set.
Repeat & eat.
 

Carrot & raisin pancakes
Makes 3 thick American style pancakes.

Ingredients:
50g gluten free oats
30g coconut flour (available in most supermarkets)
100ml milk of your choice
2 free range eggs
1 small carrot, grated
Handful of raisins
Coconut oil for frying

Method:
Whizz the oats in a blender or coffee grinder to make oat flour.
Heat some coconut oil in a frying pan on a medium heat.
Add the eggs & milk to bowl and whisk. Add the rest of the ingredients, apart from the carrots and raisins and mix well. Stir through the carrots and raisins.
Add a ladle-full of the pancake mix to the hot oil. Flip when the edges are starting to set.
Repeat & eat.
Serve with a small amount of honey or maple syrup and a generous dollop of greek yoghurt.
 

Get up to granola

I approach this topic with some caution, given the sensitivity of the subject but the truth must come out eventually: cereal is not that good for you. 
Nutritionally, the super processed grains lack vitamins and minerals which the manufacturers add back in the form of synthetic versions. This would so far be acceptable, except that grains won't taste good on their own, alas they get drenched in sugar, salt and a myriad of unpronounceable chemicals.
Of course not all cereals are made equal and naturally there are some more nourishing, chemical free alternatives.. For £7 a box...

There are a large number of nutrients that we somehow have to consume, on a daily basis, in order to sustain good health. 
Whilst grabbing a quick bowl of cereal may seem like a good idea, it will seldom give you a good start to the day.

If you are creature of habit, short on time, or just not ready to give up the morning grain then give this home made granola recipe a go.
For a half an hour investment in time, you will have a week's worth of delicious breakfasts, all without the added chemicals. Just use gluten free oats if you are sensitive to gluten.
Serve over some natural greek yoghurt and add berries for an antioxidant boost.

Nutty cinnamon granola

Ingredients:
2 mugs of oats
1 mug of nuts
1/2 mug of coconut flakes
2 tablespoons of coconut oil
3 tablespoons of honey
2 teaspoons of cinnamon

Method:
Preheat the oven to 160 degrees C.
Melt the coconut oil and honey over a low heat.
In a large bowl, combine the oats, nuts, coconut flakes and cinnamon.
Pour over the coconut oil & honey mixture and mix well.
Put the granola mix on a baking tray and bake for 30 minutes, stirring every 10 minutes.
Allow it to cool and store in an airtight container.