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Tag Archives: peas

If you love food and hate the idea of wasting anything then I am starting a series of ‘Waste Not Want Not’ blog posts, in honour of the ‘Love Food Hate Waste’ national campaign to get people shopping and cooking smart to prevent food waste and save people money.

In the UK the average household throws away £480 of food waste per year (£680 for a family with 2 children) and almost half of this is estimated to be food that we could have eaten. The foods we waste the most are vegetables, fruit, drinks and bakery items such as bread and cakes.  A lot of the wastage is down to either preparing too much food and having to throw it away or buying too much food in the first place.

The Love Food Hate Waste website has some brilliant ideas, including recipes and ways to store food better, to prevent waste and save us all money.

Here are my suggestions for something that tends to sit in the fridge for a long time in our house….the humble jar of mint sauce (please note, this is not the same as mint jelly – mint sauce is more of a vinegar-based dressing usually used with lamb).

A zesty, tangy way to use up courgettes

A zesty, tangy way to use up courgettes

1. Courgette and mint salad
Serves 2-4

  • Trim the ends off 1 courgette and grate it lengthways into wide(ish) strips.
  • Thinly slice 4 spring onions. 
  • Make a dressing out of 1 tsp. olive oil, 1 tbsp. white wine vinegar, 2-3 tsp. lemon juice (fresh or bottled), fresh black pepper and a tsp. of mint sauce. 
  • Mix courgette into the dressing. 
  • You could add bits of diced red pepper too. 

 

 

A delicious warming, low fat dish

A delicious warming, low fat dish

 

2. Pea, Mint and Ham Soup

Serves 4

This is a recipe I have previously posted on Relish Health’s blog (September 2013)

Pea Mint and Ham Soup

 

 

 

3. Yogurt and mint dip

Mix 4 tbsps of low fat plain or greek yogurt with 1 tsp of mint sauce, 1 tsp lemon juice, ¼ – ½ tsp of ground chilli powder and a handful of coriander chopped fine. 

Use this as a salad dressing for tinned chickpeas mixed up with diced spring onions, red pepper, and shredded roast chicken or as a dip for falafel or samosas.  If you want to have a thinner sauce, blend – it will go a nice shade of green.

 

4.  Mix 1/2 – 1 tsp. of mint sauce into a portion of fresh or frozen garden peas to serve as a side to your sunday roast.

 

5.  Mix 1/2 – 1 tsp. of mint sauce with 1/2 – 1tsp of melted butter or olive-oil based spread. Dress some boiled new potatoes with this mixture and serve with your sunday roast or on the side of some baked or grilled white fish (haddock, cod, bass, bream, etc.)

 


Serves 4

A delicious warming, low fat dish

A delicious warming, low fat dish

There was a chill back in the UK air again this morning (at least in Yorkshire) and it felt kinda autumnal again which to me means only one thing for lunch….SOUP!

 This is a really quick, classic, tasty soup to make with ingredients that you are likely to have in stock in your kitchen cupboards and freezers.  Peas are a really excellent source of fibre which is helpful in regulating blood glucose levels, keeping cholesterol levels normal and keeping your bowels regular.  In addition peas also contain plenty of vitamins including decent levels of iron, calcium, zinc and Vitamin C.

 You could make this soup vegetarian by leaving out the ham or gammon.  If you want to make alterations to the meaty elements you could use chicken stock instead of vegetable stock and substitute the ham or gammon for shredded bacon rashers (grilled before adding to the soup).

INGREDIENTS

1 tbsp. olive or vegetable oil (10g)

1 small chilli, deseeded and chopped fine

1-2 cloves garlic, chopped fine

2 small onions, chopped fine (120g)

1 litre vegetable stock (made with 1 x 10g stock cube)

450g frozen peas

1-2 tablespoons of fresh or frozen mint leaves, chopped fine (20g)

1 tsp. mint sauce

100g thick cut, pre-cooked good quality lean ham or gammon, cut into cubes

Ground black pepper

 

INSTRUCTIONS

  • Heat the oil in a large saucepan over a medium heat. Add the garlic and chilli and fry for approximately 30 seconds, just to infuse the oil with some flavour.
  • Add the chopped onion and fry for 8-10 minutes or until softened and browned slightly.
  • Add the stock with the peas and fresh mint. Bring to the boil and then reduce the heat and simmer for approximately 5 minutes – to cook the peas.
  • Stir in the fresh mint, mint sauce and black pepper.
  • Remove approximately one quarter of the soup and use a blender to blend the remaining three quarters.
  • Mix all of the soup back together. Return to the heat, add the ham cubes and continue to simmer, uncovered, for 5-10 minutes.

NUTRITIONAL INFORMATION

Per Batch

Energy                  755 kcal (3159 kJ)

Carbohydrate    64.5g

Total sugars        19.0g

Fat                          31.2g

Saturates             6.7g

Protein                 58.4g

Fibre                      23.1g

Salt                         7.3g

 

Per Serving (Serves 4)

Energy                  189 kcal (790 kJ)

Carbohydrate    16.1g

Total sugars        4.8g

Fat                          7.8g

Saturates             1.7g

Protein                 14.6g

Fibre                      5.8g

Salt                         1.8g

 

SERVING SUGGESTIONS

Try with:

1 x tbsp. of reduced fat crème fraiche = 70 kcal / 293 kJ

1 x tbsp. of low fat natural yogurt = 25 kcal / 105 kJ

A crusty roll = 130 kcal / 545 kJ


Serves 4-6

I call this Spanish Omelette because that’s what my Mum always called it when we were kids!  It’s similar to a Spanish tortilla omelette but they don’t tend to have all of the extra vegetables in, just potatoes.

High in protein and packed full of vegetables - an excellent post-exercise meal

High in protein and packed full of vegetables – an excellent post-exercise meal

 

This is a brilliant, tasty and healthy meal that you can eat either hot or cold, for lunch or for an evening meal.  It’s packed full of protein so, with the addition of the potatoes, it is very filling.  It also manages to cram plenty of your 5 a day veggies in there too so there’s lots of fibre and vitamins.

 If eating as an evening meal, I would have a quarter of the omelette with some side salad.  If you are having it for lunch then just have a sixth but with more salad.  It’s great for packed lunches too as it holds together well in Tupperware! If you want to make a vegetarian version, just leave out the bacon or you could just as easily use the Quorn veggie bacon strips. An alternative to bacon might be grilled chicken pieces / Quorn chicken pieces.

 

 

INGREDIENTS

380g potatoes, peeled and cut into 2cm cubes

Brilliant for lunch or an evening meal

Brilliant for lunch or an evening meal

6 rashers of lean bacon, parma ham or chorizo

1.5 tbsp. vegetable or olive oil (15ml)

1 medium-sized onion, peeled and diced (100g)

½ red pepper, deseeded and diced (80g)

½ green pepper, deseeded and diced (80g)

1 courgette, cut into 1cm cubes (100g)

120g mushrooms, sliced

1 clove garlic, peeled and sliced finely

½ red chilli, deseeded and sliced finely

100g frozen sweetcorn

A vegetarian treat too - Spanish omelette without bacon

A vegetarian treat too – Spanish omelette without bacon

100g frozen peas

2 tbsp. fresh or dried thyme

8 eggs

100ml semi-skimmed milk

1 tbsp. dried mixed herbs

½ tsp. paprika

Fresh ground black pepper

50g grated cheese

 

INSTRUCTIONS

1. The dish you need to fit all of these ingredients in needs to be 10.5 inches (26cm) in diameter and at least 1.5 inch (4 cm) deep. For less washing up the ideal would be to cook the omelette all in one frying pan.  If you don’t have a frying pan large enough then you can use a ceramic flan/pie/tart dish with these dimensions.

 2. In a saucepan, cover the cubed potatoes with boiling water.  Cook for 10 minutes until softened but still firm. Drain well.

 3. Grill the bacon until done, but not too crispy.  Cut into strips and set aside on a plate for later.

 4. Heat the oil in a large frying pan, preferably the one you’ll use to finish cooking the omelette in, over a medium heat. Fry the potatoes for 5 minutes, turning to brown on all sides.

 5. Add the rest of the vegetables and fry for 8-10 minutes further until all are softened. Turn heat off or just keep it over a low flame.

 6. Stir in the fresh or dried thyme.

 7. In a jug prepare the omelette mix. Beat the 8 eggs together with the milk. Add the dried herbs, paprika and black pepper. Beat again until the herbs and spices are mixed through with the eggs.

 FRYING PAN METHOD

  • Heat the grill on full, allowing enough space for the frying pan to fit comfortably under the grill with the handle (especially if plastic or wooden) pointing outwards so that it does not burn.
  •  If you are using the frying pan to cook the omelette, return the vegetables to a medium/high heat. Stir in the bacon, if using. Spread the vegetables as evenly as possible over the base of the pan. Pour the omelette mixture over the vegetables and allow it to settle down into the spaces.
  •  Cook the base of the omelette until you can see the edges browning – approximately 5-8 minutes. Sprinkle the grated cheese evenly over the top of the omelette.
  •  Place the frying pan under the grill. Leave to cook for 10-15 minutes, checking occasionally to ensure it doesn’t burn.
  •  Stick a knife into the centre of the omelette. If it comes out without raw egg on it, it’s done!

 FLAN/PIE DISH METHOD

  • Heat the oven to 180°C.  Use just a little oil to grease the flan dish.
  •  If you are using a flan or pie dish, stir the bacon into the vegetables. Spread the vegetables as evenly as possible over the base of the pan. Pour the omelette mixture over the vegetables and allow it to settle down into the spaces.
  •  Sprinkle the grated cheese evenly over the top of the omelette. Place the dish in the oven and cook for 40-50 minutes, until the omelette is firm on top.
  •  Stick a knife into the centre of the omelette. If it comes out without raw egg on it, it’s done!

 

NUTRITIONAL INFORMATION

(Per whole omelette)

 Energy                                  1877 kcal / 7854 kJ

Carbohydrate                    125.5g

Total Sugars                        33.3g

Fat                                          104.1g

Saturated Fat                     35.2g

Protein                                 112.0g

Fibre                                      17.2g

Salt                                         7.6g

 

(Per serving, serves 4 (6))

 Energy                                  470 kcal / 1963 kJ (313 kcal / 1309 kJ)

Carbohydrate                    31.4g (20.9g)

Total Sugars                        8.3g (5.6g)

Fat                                          26.0g (17.4g)

Saturated Fat                     8.8g (5.9g)

Protein                                 28.0g (18.7g)

Fibre                                      4.3g (2.9g)

Salt                                         1.9g (1.3g)