An accidental recipe! I was attempting to make two salads… a brown lentil and lime salad and a potato salad…but I put the cooked lentils into the wrong bowl of base ingredients so I had to make a few changes and omissions and it turned out great!
This was a post-run salad so I made sure there was some decent protein for muscle repair (lentils), carbohydrate for energy replacement (spuds) and greenery and veg for a boost of antioxidants. On top of this it needed to be satisfying and filling to keep me going the rest of the day.
As well as being a decent lunch time salad this served well as a side salad for a spanish omelette in the evening, so as the carbohydrate portion of your balanced plate. It would go well with any grilled or fried fish, especially oily omega 3 containing fish like salmon, trout and mackerel or with grilled chicken.
400g new potatoes, cut in half
100g brown or green lentils
1 red onion, finely diced
1 stick celery, finely diced
1/2 yellow, orange or red pepper
100g pickled onions, chopped (you could use spring onions instead if you prefer)
50g pickled mini/cocktail gherkins, sliced
1 clove garlic, finely diced
1 small red chilli, finely diced
1 handful chopped fresh mint
1 handful chopped fresh parsley
1 handful chopped fresh coriander
1 tbsp olive oil
1 tbsp white wine vinegar
Juice of one lime
Fresh ground black pepper
* bring 2 pans of water to the boil. In one place the lentils and onions and in the other place the new potatoes. Boil for 20 to 30 mins. The lentils and the potatoes should still have a bit of bite to them so don’t overcook these or you’ll have a squidgy salad!
* drain and allow these to cool.
* in a seperate bowl mix all other ingredients…just chuck em in! This is a really simple recipe despite all the ingredients!
* once cooled add the lentils, onions and potatoes to the rest of the ingredients and mix well.
* serve cold with a side salad.
Per portion (serves 4 as lunch)
Fibre is very, very important for the health of the gut, can help prevent constipation, reduce cholesterol, prevent bowel cancer, aid with weight loss and weight maintenance and slow down the transit of food through the gut so prolonging the time available for the gut to absorb nutrients from the passing food into the blood. It’s amazing stuff.
In essence, 18-24g per day is what we need. This can be obtained quite happily through a varied, balanced diet in line with the Eatwell Plate (Food Pyramid for our U.S. based friends!). Fruit, vegetables, beans, lentils, pulses, wholemeal bread, seeds and grains are all great sources of fibre and the mixture you need of soluble and insoluble fibre should be gotten through including a range of these foods in your regular diet.
Soluble fibre can be partially digested by your body. It may help reduce the amount of cholesterol in your blood. If you have constipation, gradually increasing sources of soluble fibre – such as fruit and vegetables, oats and golden linseeds – can help soften your stools and make them easier to pass. This is the glue of your poo, if you like! Water is needed to help with this too.
Foods that contain soluble fibre include:
* oats, barley and rye
* fruit, such as bananas and apples
* root vegetables, such as carrots and potatoes
* golden linseeds
Insoluble fibre cannot be digested. It passes through your gut without being broken down and helps other foods move through your digestive system more easily. It is the fabric of your poo!
Insoluble fibre keeps your bowels healthy, helps prevent digestive problems and slows down food transit. If you have diarrhoea, you should limit the amount of insoluble fibre in your diet.
Good sources of insoluble fibre include:
* wholemeal bread
* nuts and seeds (except golden linseeds)
Eating foods high in fibre will help you feel fuller for longer. This may help if you are trying to lose weight or manage your weight after having lost it.
If you need to increase your fibre intake, it’s important that you do so gradually. A sudden increase may make you produce more wind (flatulence), leave you feeling bloated and cause stomach cramps. Too much fibre can prevent your body from absorping nutrients effectively causing deficiency problems so don’t over-do it.
It’s also important to make sure you drink plenty of fluid. You should drink approximately 1.5-2 litres (six to eight glasses) of fluid a day, or more while exercising or when it’s hot.
Hope this helps!
This looks good and tasty and you could definitely substitute the full fat for low fat coconut milk if you were watching your calories. Good amount of vitamin C and iron in the spinach and fibre and protein in the chick peas.
Wow! Mozartkugeln another favourite of mine from my time in Germany and these cookies sounds deelish!
I got the inspiration from these from the Mozartkugeln you can buy in Salzburg–the kind in the silver wrapper with their wonderful combination of dark chocolate, hazelnut, and marzipan. As I’m terrible at making up cookie and cake recipes completely from scratch, I went searching around to see if anyone else had tried it, and found just a few versions. I have a feeling if the candies were more widely available there would be more people trying to copy them at home. Anyway, this recipe looked pretty close to what I was envisioning.
I’m posting this recipe not because it came out exactly like I expected it to, but because I’m curious as to how it will turn out for other people and because I said I’d post three cookie recipes this week as I know everyone is…
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Yum! Cauliflower is fabulously low in fat and high in fibre and with a healthy dose of Vitamin C too. This recipe keeps it this side of healthy, much more so than that other way of making cauliflower palatable to most people – i.e. cauliflower cheese.
Serves 1 – 2
Yet again in my house it’s time to start properly meal-planning and using up some of those ingredients in the freezer drawer – this occurs maybe 3 times a year and encourages me to get creative with store-cupboard/fridge/freezer ingredients and look up recipes online or in my many, dusty, mostly unused cook books! Quite often these are some of my tastiest creations and I feel inspired to get creative in the kitchen again – for a little while anyway!
I had some whole frozen trout lurking in my middle drawer and so, using a recipe found online and adapting it a little for frozen herbs I had in storage, I got all chef-y and made myself some protein-dense, low-in-saturated-fats baked trout for tea!
Trout is one of those magical ‘oily’ fish we hear so much about – rich in Omega 3 essential fatty acids which have been found to have heart healthy properties such as decreasing triglyceride levels in the blood, slowing the growth rate of atherosclerotic plaques and lowering blood pressure. They have also been shown to improve the risk factors and heart health of those people who have already suffered from heart attacks or stroke.
I’d recommend serving this, as I did, with a fresh salsa made from a mixture of chopped herbs and salad ingredients. I used cucumber, tomatoes, sugar-snap peas, mangetout, radishes, celery, broccoli, green and black olives, coriander and parsley and a light dressing of white wine vinegar, olive oil, lemon juice and garlic. The whole meal around 500 kcal. You could also add some delicious lightly buttered new potatoes or roasties too.
1 whole trout, gutted and cleaned out
1 tbsp. fresh parsley, finely chopped
1 tbsp. fresh dill, finely chopped
1tbsp. fresh coriander, finely chopped
2 cloves garlic, minced
1 tsp. paprika
½ lemon, sliced
1 tbsp. olive oil or olive oil based frying spray
½ tsp. salt
1-2 cups white wine, for cooking (top up during cooking if needed – not you, the fish!!!)
Preheat the oven to 240C / 475F / Gas Mark 9 (very hot).
- Finely chop the herbs and mix in a bowl with the minced garlic and paprika.
- Stuff the trout with 2/3 of the herb and garlic mixture.
- Place the lemon slices inside the trout on top of the herbs.
- Put the olive or spray oil in your hand and rub both sides of the fish with it, then rub the salt into the skin.
- Top the fish with the remaining herbs and garlic and squeeze any remaining lemon juice onto the fish too.
- Place the fish, herb-side up, on a raised slatted tray (I used the tray from my grill pan) over a deep baking tray. Pour the wine into the bottom of the baking tray.
- Bake for 30 minutes or until the skin of the trout is crisped up nicely.
Per Whole Trout (oven-baked with olive oil)*
Energy 287 kcal / 1200 kJ
Total sugar 0.3g
The above nutritional information is assuming that you used olive oil to bake the fish with. If you use spray oil you will save approximately 70 kcal / 293 kJ, 8.0g fat and 1.2g saturated fat.