My recipe for quinoa can be enjoyed hot or cold. It makes a wonderful base for a lunchbox salad: Try it mixed with grated carrots, olives and salad leaves. It is also excellent with oven roasted vegetables.
The Incas referred to quinoa as the mother of all grains, and it certainly packs a nutritional punch! 1 portion (250ml/185g) of plain cooked quinoa provides approximately 5 grams (g) of fibre, 8g of protein and only 300 Kcal. In addition, for an average women, a portion provides 15% of daily iron requirements, 30% magnesium, 13% zinc, 100% B1, B2, and B6, 20% folate, 60% Vitamin E and is a good source of lutein & Zeaxanthin…Wow!
One portion of my recipe weighs approximately 210g
Ingredients (for 2 portions)
120g quinoa, rinsed
600ml good quality vegetable or chicken stock
½ teaspoon ground coriander, cumin and cinnamon
1 tablespoon rapeseed oil
1 teaspoon muscavado sugar
Pepper to season
Gently warm the oil.
Add spices and sugar to warm oil to release fragrance. Do not burn or fry on a high heat.
Add stock. Turn up heat and bring to the boil.
Add the washed quinoa.
Bring back to the boil. Stir well and simmer for 15 minutes with the lid on followed by a 10 minute simmer without the lid, until all the moisture has evaporated.
Easy to prepare, cooked in a slow cooker and then satisfyingly quick to serve with little washing-up.
I have experimented with different recipes to find a balance of herbs and spices that I love.
Lean lamb steaks work well. Alternatively, use a whole joint, bones and all, for extra flavour and easy preparation.
Tip- Prepare on Saturday morning for a perfect Saturday night dish.
British lamb leg steaks, one perperson (approximately 600g for 4 people), chunked into large cubes
Or 1.2kg whole lamb shoulder(check it will fit into your slow cooker)
1 large Onion, chopped or approx. 12 shallots, halved (roughly 3 whole shallots per person)
Coarsly grated Fresh ginger root, a 2cm cubed piece is adequate
3 fat Garlic cloves, grated, as per the ginger root
500ml Good chicken stock
2 teaspoons plain flour mixed with a little water to form a runny paste
¼ teaspoon cinnamon or a whole cinnamon stick
large pinch Saffron
¼ teaspoon black peppercorns, crushed
2 teaspoons Ground Cumin
2 teaspoons Ground Coriander
150g (approx.) dried, soft, Apricots, 3 per person
175g dried, soft, Prunes,3 per person
a sprig of fresh thyme
1 Bay leaf
2-4 teaspoons Cornflour
large pinch Sea salt
To serve-Couscous or rice, a green salad and bread
1) Preheat the slow cooker on High heat for 20 minutes. Trim any obvious large pieces of fat from the meat.
2) Heat a frying pan until it is nice and hot then seal the meat quickly on all sides and place in the crock pot.
3) Add the onion, ginger and garlic to the frying pan and turn down the heat a little to soften without burning for a couple of minutes.
4) Add the spices and pepper to the pan with the onion mix and cook the spices gently for 1 minute.
5) Add a little of the hot stock to the pan and stir well, scrape any residue from the bottom of the pan. Bring to the boil. Then add the rest of the stock and return to the boil.
6) Add the plain flour and quickly stir in to thicken the sauce slightly, cook for 2 minutes
7) Carefully pour the sauce into the crock pot over the meat.
8) Stir in the whole prunes and apricots
9) The meat must be covered by liquid so, if necessary, boil a kettle of water and top up the liquid level in the crock pot with the boiling water.
10) Replace the lid on the crock pot and cook for about 6 hours on high for the first half hour then reduce to low for 5-6 hours.
If using the large lamb joint: leave the crock pot on high for the full cooking time. At least 6 hours.
11) After this time check that the lamb is cooked and nicely tender. Remove the meat and vegetables from the crock pot, using a slotted spoon, and set aside for a moment. keep warm.
If using a large lamb joint: place on a meat dish. The meat should fall off the bone easily. Discard any bones, gristle, fat and skin. Retain the luscious chunks of meat and chop into smaller pieces if necessary.
12) Place a metal sieve over a large saucepan and sieve the sauce from the crock pot into the saucepan. Remove the bay leaf and thyme and cinnamon stick. Tip the onions and prunes etc back into the crock pot with the chunks of lamb meat and replace the lid to keep warm.
13) If using a large lamb joint instead of lean lamb pieces: Give the sauce 5 minutes to settle and then, using a large metal spoon, skim off as much of the fat layer from the surface as you can, and discard.
14) Poor the sauce into a pan and bring to the boil. Remove the lid and simmer the sauce for approximately 20 minutes to reduce the sauce by about 1/3.
15) At the end of the 20 minutes mix the cornflour with a little water in a teacup and then add in one go to the boiling sauce and stir well to prevent any lumps from forming. If you need a thicker sauce repeat the process. Cook for a few minutes. Taste the sauce to check the seasoning. You may wish to add a large pinch of sea salt.
16) Add the sauce to the crockpot.
17) Give the Tagine a gentle stir to mix everything together and replace the lid. It is now ready to serve.
18) Serve with cooked, plain couscous or rice and a sprinkle of fresh parsley.
Add to sandwiches, as a side with ham and other cooked meats or with a cheesy jacket potato.
Homemade sauerkraut will help to provide your digestive system with beneficial gut microbes and is also a good source of vitamin B12. However, I do not recommend fermented foods if you have low stomach acid, food intolerances or regularly take anti-histamines or antacids. If this describes you then I recommend that you enjoy fresh, raw salads and lightly cooked vegetables instead of fermented foods such as sauerkraut.
You will need clean pickle jars (this recipe makes approximately 1 litre of sauerkraut) and a food processor is useful to finely chop the cabbage, but is not essential.
1 organic white cabbage, chopped finely using a food processor
(I used the variety ‘sweetheart’ because it was locally grown)
Optional extra- I added a thinly slice fennel bulb but this is not in the standard recipe
3 organic carrots, peeled and grated
2 large white onions, sliced thinly
2 tablespoons of sea salt
125ml warm water (previously boiled)
1 tablespoon fresh root ginger, peeled and grated
3 cloves of garlic, peeled and grated
2 teaspoons dill seeds
2 teaspoons fennel seeds
1) Place the prepared cabbage, carrots, onions (and fennel bulb if using) in a large mixing bowl
2) Measure out the warm water and stir in the sea salt, ensuring that it is completely dissolved
3) Pour the salt solution over the vegetables. (Top up with extra boiled and cooled water if the veg isn’t quite covered).
4) Wash your hands well (and scrub your nails if necessary!!) and then massage the vegetables for a few minutes to ensure that everything in the bowl has made contact with the salt.
5) Cover with a plate and set aside at room temperature. Leave overnight.
6) Make sure all your utensils and pickle jars are scrupulously clean because any nasty bugs that are present will destroy your sauerkraut during the fermentation process. (Pickle jars should either be sterilized with a Milton type solution and rinsed well or washed in very hot soapy water and placed in a 100oC oven to dry).
7) Drain the vegetables, reserving the liquid.
8) Stir through the prepared garlic, ginger, dill and fennel seeds and mix well.
9) Tightly pack the vegetable mixture into your clean and cooled pickle jars
10) Pour over the reserved liquid
11) Press the cabbage down firmly into the jars and top up with liquid, ensuring that there are no air pockets within the jar (although a small space at the top of the jar is OK)
12) Ensure that the pickle jar is closed tightly (It is important that the fermenting process is not disturbed by extra oxygen leaking into the jar)
13) Leave the jars in a dark, cool (but not cold) place. Perhaps a garage?
14) To avoid the potential for a histamine reaction I allow the fermentation process to work for 1 month before sampling the sauerkraut. However, a study by Palani et al (2016) reports that maximum health benefits may be at 9 days fermentation
Consume within approximately 2 months of making.
(Note- when you open the lid it should smell sweet and fruity with a hint of cabbage. If it smells bad then the fermentation process has failed and the contents should be discarded).
15) Store open jars in the fridge and consume within a couple of weeks.
*Adapted from: The Functional Nutrition Cookbook, (2013), by Lorraine Nicolle and Christine Bailey, printed by ‘Singing Dragon’, London.
Palani, K. Harbaum-piayda, B. Meske, D. Keppler, J.K. Bockelmann, W. Heller, K.J. Schwarz, K. (2016), ‘Influence of fermentation on glucosinolates and glucobrassicin degradation products in sauerkraut’, Food Chemistry, Vol. 190, pp. 755-762 [online]. DOI: 10.1016/j.foodchem.2015.06.012
A source of Calcium, magnesium, potassium, iron and zinc.
Approximate values per portion (without chilli and lime prawns)- 380Kcal, fat 6.7g, carbs 62g, Protein 15g, Glycemic load 6.4 (Nutritics.com)
Ingredients for the salad
Egg or rice noodles, 1 nest per person, (check for gluten free if necessary)
Frozen Edamame Beans, 80g per person.
White onion, half finely chopped or sliced (this quantity is enough for 3 servings)
Carrot, 1 large, coarsely grated (this quantity is enough for 3 servings)
Ingredients for the dressing (serves 3).
Fresh ginger root, approximately 2cm3 , coarsely grated
Garlic clove, 1, crushed
Dark soy sauce, 1 tablespoon, (check for gluten free if necessary)
Sesame seed oil, 2 teaspoons
Honey, 1 teaspoon (optional)
Chinese 5 spice, 1 teaspoon
Japanese rice wine vinegar, 1 tablespoon
Garnish with: fresh leaf mint, coriander or basil, sweet chilli sauce… sunshine and a smile 🙂
Cook the frozen edamame beans in a pan of boiling water according to the packet instructions. This usually takes 7 minutes. Drain the beans in a colander. Cool down the beans quickly by running water from the cold tap over them. Put to one side on the drainer to drain the excess water.
Cook the noodles in a pan of boiling water for approximately 2-3 minutes and then refresh them with cold water (as you did with the edamame beans)
Combine the dressing ingredients.
Combine the cooked edamame, noodles, chopped onion, grated carrot and dressing in a large bowl. Transfer to the fridge until required.
Serve with a sprinkle of your choice of fresh herb: chopped fresh mint/coriander/basil leaf and extra soy sauce/sesame oil/sweet chilli sauce.
Quick and nutritious. Dairy free. Meat free. Gluten free.
Approximate Nutritional info (Nutritics.com) per 343g portion:- 230Kcal. 30g carbohydrate. 4.6g fat (saturates 0.4g). Protein 15g. Fibre 4.7g. Salt 1.3g. Omega 3 0.31g (14% RI). Omega 6 0.64g. Glycemic Load = 6.2 Glycemic index (estimated) 21.5
Rapeseed oil, 1 tablespoon
Garlic, 2 cloves, thinly grated
Ginger root, fresh, 2cm chunk, thinly grated
Bay leaf, 1 large
Turmeric, ground, 2 teaspoons
Coriander, ground, 2 teaspoons
Mustard seeds, half teaspoon
Cumin seeds, 1 teaspoon
Cloves, 4 whole
Salt, 1 teaspoon
Chilli (optional), 1 hot green, chopped finely
Tomatoes, chopped, 1 X 400g tin
Lentils, red, 200g (rinsed well)
800ml boiling water
Mushrooms (optional), 300g, sliced (Nutrition note- If you have the time…leave in natural light for 1 hour to boost vitamin D content)
1) Warm the oil in a large frying pan or saucepan.
2) Add all the ingredients minus the lentils, tomatoes, water and mushrooms
3) Stir well to combine and fry gently for a few minutes over a low heat without burning.
4) Add the tomatoes and turn up the heat. Combine well and bring to a brisk simmer, stirring to prevent the mixture burning. Gently simmer for 10 minutes, uncovered.
5) Add the washed lentils and combine well
6) Add the sliced mushrooms and stir well to combine.
7) Add 800ml boiling water and mix well. Bring back to a rapid simmer and reduce heat. Cook gently, uncovered for 20 minutes stirring occasionally.
8) Serve with boiled rice, quinoa, pittas or chappattis. It is also great served on its own. Keep leftovers in the fridge for a few days. Eat cold straight from the fridge, or in a wrap, or reheat thoroughly if preferred hot.