Wed, 5 April 2017
Smoky Sweet Potato Cakes
Tasty and filling breakfast for all the family! A slow digesting - high fibre meal with a nice complement of protein from smoky bacon and eggs. These sweet potato cakes can be had for any meal but are a sensational breakfast or brunch option.
Great for:
· Slow digesting high fibre breakfast
· Hitting your five a day
· Filling you up
· Post workout recovery meal
Ingredients
· 2 medium-sized sweet potatoes
· 4 slices of smoked bacon, chopped
· 4 basil leaves
· 1 onion, diced
· 1 egg, beaten
· ½ tsp. smoked paprika
· Pinch of sea salt
· Pinch of black pepper
· 1 Tbsp. coconut oil
· 1 Tbsp. extra virgin olive oil
Directions
1. Peel and thinly slice the sweet potatoes, and steam for approximately 20 minutes until soft.
2. In the meantime, fry the bacon, onions and fresh basil in olive oil in a pan over medium-high heat until the onions brown.
3. Mash the sweet potatoes in a large bowl with an egg before adding the cooked bacon mix.
4. Season with smoked paprika, salt and pepper.
5. Form the mixture into four ‘cakes’.
6. In a large pan over a medium-high heat, melt a knob of coconut oil and fry the potato cakes until the outsides are golden and the insides are heated through - about 4 minutes each side.
Salmon Salad With Grapefruit
Salads are sometimes seen as just mixed leaves but they are so much more than that when you use a good protein source like chicken, beef or fish with a tasty dressing. Salads are an ideal lunch meal, they are nutritious and will fill you up for the afternoon.
Great for:
· A source of healthy fats
· Rich source of antioxidants
· Great source of vitamin C
Ingredients
· 2 large bunches of mixed leaves, e.g. spinach and rocket leaves
· Grapefruit, 1 large, chopped into pieces
· Salmon fillets, 2 fillets
· Avocado, seed removed and sliced
· 2 Tbsp. olive oil
· Salt, pepper, pinch
· Walnuts halves, 50g
· 50g of chopped feta cheese
· 3 Tbsp. Mixed toasted seeds
For the dressing:
2 tbsp. olive oil
1 Tbsp. balsamic vinegar
1 tsp. honey
1 tsp. lemon juice
Directions
1. Peel and segment grapefruit with a sharp knife on a cutting board; keep the juice in a bowl for the dressing.
2. Toss grapefruit segments and juices with the mixed leaves and avocado. In a small bowl, whisk together lemon juice, olive oil, honey and 1/4 teaspoon each salt and pepper.
3. Sprinkle remaining salt and pepper over the salmon. Coat a large non-stick pan with cooking coconut oil; heat over medium-high heat.
4. Place the salmon (skin-side down) to pan, and cook until skin is golden and fish releases easily from pan (about 4 minutes). Using a spatula, gently flip fish and cook about 3 minutes more.
5. Drizzle salads with the dressing; sprinkle with toasted walnuts, cashew nuts and pumpkin seeds and your salad is ready
Teriyaki salmon with roast veggies
This is a fantastic way to make fish taste really delicious. This is a quick and simple recipe to make for a family dinner or recipe. Salmon is a really healthy oily fish that is easy to flavour, this dish is particular good for getting children to eat fish.
Great for:
· A quick and healthy dinner
· Healthy fats
· Family meal
Ingredients
· 2 salmon fillets
· 5 Tbsp. dark soy sauce
· Zest and juice of 1 lime
· 2 Tbsp. honey
· 1 small red chilli, chopped
· 1 garlic clove, finely chopped
· 1 inch cube of ginger, finely chopped
· 1 sweet potato
· 1 parsnip
· 2 bell peppers
· 2 carrots
· 1 red onion
· Head of broccoli
· Bunch of coriander, chopped
· 1 Tbsp. extra virgin olive oil
Directions
Pre-heat the oven to 180°C.
Chop the vegetables (sweet potato, parsnip, bell peppers, carrots, red onion, broccoli, coriander), and spread on a baking tray. Drizzle with olive oil, season if desired, and roast for 30 minutes.
While they roast, heat olive oil in a pan on medium-high heat, and fry the ginger, garlic and chilli for 3 minutes.
Add the lime zest and juice, soy sauce and honey, and cook until reduced and sticky.
Meanwhile, in a hot griddle pan, sear the salmon for two minutes on each side.
When the sauce is reduced, place the salmon in a baking dish and pour the teriyaki sauce on top.
Bake in the oven for 15 minutes, before removing the salmon and vegetables to serve
