Tag Archives: recipes

On A Diet? Pancakes The Dukan Way.

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Pancake Power

On a diet? There’s no need to miss out this Shrove Tuesday or lose your resolve. Try Dr. Dukan’s Guilt-Free Galette!

If you’re watching your waistline this Pancake Day there’s no need to miss out. Dr Dukan –the man behind the plan– has created a revolutionary pancake recipe that’s fuss-free, fat-free and fast. Say hello to the Oat Bran Galette: it’s the modern day pancake that’s actually good for you!

Savoury or sweet, the Dukan Galette is a treat and a savvy solution to Shrove Tuesday. Dr. Dukan has developed a healthy pancake that can be eaten for breakfast, lunch or dinner… and not just on Pancake Day. Now that’s flipping marvellous!

Celebrate this year, with Dr Dukan’s “eat as much as you want” policy and an extensive list of over 100 approved foods to choose from. It’s the perfect way to shift those unwanted pounds without going hungry.

Oat Bran Galette Recipe
‘The Classic’
Serves 1
Ingredients
1.5 / 2 tbsp oat bran
1 egg white
1 tbsp quark
1 tbsp fromage frais

Top Tip! If you want a savoury Galette, try adding 175g of flaked tuna or smoked salmon to the beaten egg whites. For a sweet Galette, why not try adding almond extract or orange flower water. A simple store-cupboard solution!

For more information on the diet or to create your free personal weight-loss plan please visit www.dukandiet.co.uk

Salt Cod Ravioli with sauce vierge and fresh asparagus {Recipes}

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Recipe For: Salt Cod Ravioli with sauce vierge and fresh asparagus

 

Ingredients

 

500 gr Salt Cod

1 Onion

10 Parsley stalks

10 White Pepercorns

1 Garlic clove

200ml Virgin Olive Oil

200ml Cream

200gm Desiree Potatoes

1 Lemon ,Juice of

10 ml White Wine Vinegar

200gm Croutons

 

Soak cod for two days changing water every 4 hours drain and poach cod with peppercorns/onion/parsley/garlic

wrapped in muslin discard all bones/skin cook potatoes separately put through mouli warm cream in blender bring mash and oil

together adjust seasoning/lemon juice add cream near end.

 

 

DOUGH RECIPE

 

700 GRAMS OF 00 FARINA FLOUR

l/2 TEASPOON OF SEA SALT

4 WHOLE FREE RANGE EGGS

9 EGG YOLKS

1-2 TABLESPOONS OF EXTRA VIRGIN OLIVE OIL

 

METHOD

 

PUT THE FLOUR AND THE SALT INTO FOOD PROCESSOR PROCESS AND ADD THE EGG AND THE YOLKS .

ADD THE OLIVE OIL AND TAKE OUT OF THE PROCESSOR PLACE ONTO FLOURED BENCH AND KNEED UNTIL THE MIXTURE IS SMOOTH TAKES ABOUT 10 MINUTES

WRAP IN CLING FILM AND REST FOR 1 TO 2 HOURS TAKE OUT AND ROLL THROUGH PASTA MACHINE.

 

50 mls Xtra Virgin Olive Oil evo

1 eschallot brunoise

2 tsp lemon juice

6 corriander seeds

1 tomato fine concasse

6 basil leaves

6 corriander leaves

1 white anchovy fillet

1 tsp sherry vinegar ( de soto)

8 baby capers

3 tbsp parsley chiffonade

 

Roast and Grind coriander crush slightly saute shallot, combine all ingredients well.

Season with sea salt and cracked black pepper.

 

To assemble

Blanche ravioli in boiling salted water until just cooked do not overcook it place sauce vierge on plate with some warmed asparagus then place ravioli on top garnish with some deep fried leeks for some texture difference.

 

The recipe has come from David Spanner, Executive Chef at Livebait Manchester.

Livebait seafood and fresh fish restaurant is housed in a stunning Grade 2 listed building which is tucked away on the edge of Albert Square right in the heart of Manchester’s city centre. The restaurant dedicates its menu mainly to fish and seafood dishes and executive chef, David Spanner is intent on showcasing the true beauty and simplicity of fresh fish. The restaurant boasts an excellent wine and champagne list fit to accompany any seafood feast.

 

www.livebaitmanchester.com

 

www.livebaitleeds.com

 

 

The Inept Girl's Guide To Cooking: Eton Mess

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I love Eton Mess, it is easy to make, healthy and just that bit different.

Here is what you need.

Strawberries (about 500g)
4 meringue nests
1 pint double cream
1 tbsp soft demerara sugar
You could make your own meringue, but this is called the Inept girl’s guide, and, really, who has the time.

Next….

1 Wash and quarter your strawberries.
2 Take about 1/3 of the fruit and place in a blender with 1 tbsp sugar to make a puree.
3 Whip the cream until it stiffens
4 Place it all into a bowl, crush the meringue and add that too.
5 Spoon the mix into sundae glasses or a bowl, add the puree and a cluster of delicious ripe strawberries.

You can also add blackberries or raspberries. All summer fruits are great with Eton Mess, enjoy!

Sophie Mitchell Tweet Yourself Thin: Sunday

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Frost hopes you have enjoyed the week of ‘tweet yourself thin’. Lots of healthy eating, and hopefully you lost a few pounds.

Best Breakfast Burritos
Prep time 10 minutes
Cooking time 5 minutes
Serves 4

Ingredients

Small handful of fresh coriander leaves
3 spring onions
1 tbsp of pickled jalapenos
2 tomatoes
100g tinned beans (like pinto or borlotti)
8 eggs
100g grated cheddar
4 wholemeal or seeded tortillas

Chilli sauce to serve with chicken

1. First add the coriander leaves, jalapenos and spring onions to a blender and blitz until fine. Then
transfer the mix to a bowl.

2. Lay the tortillas on a clean work surface and spread a spoonful of the coriander mix on each one.
Then sprinkle over the cheese.

3. Whisk the eggs together and season. Dice the tomatoes, then heat up a frying pan and add the
tomatoes and beans, cook for 5 minutes in a little olive oil, then add the eggs, stirring occasionally
cook the eggs for about 5 minutes, do not overcook them.

4. Divide the eggs between each tortilla and then roll up the tortilla. Heat a large frying pan up and
fry on each side, then serve.
Barbecued Lemon and Oregano Chicken Legs with Green Olive and Basil Salad
Serves 4
Prep time 20 minutes
Cooking time 20 minutes

Ingredients

5 cloves of garlic
1 tbsp extra virgin olive oil
2 lemons
100ml white wine
1 tsp dried oregano
8 chicken legs and thighs
Salad;
1 tin of artichoke hearts
100g pitted green olives
2 heads little gem lettuce
Small handful of shredded basil
Dressing;
75ml olive oil
25ml white wine vinegar
1 tsp mustard
1 tsp honey
Sea salt and pepper

1. Mix the white wine, garlic, oregano, olive oil and then mince the garlic and also add. Cut the
lemons in half, squeeze in the juice and chuck in the lemon skins as well. Mix then add the chicken
legs. Cover and leave for at least 30 minutes. Preheat the oven to 220C or get the BBQ ready.

2. Pour the chicken marinade and the lemon pieces in a roasting tray, season and place in the oven.
If barbecuing, season the legs and thighs and then place on the barbecue, brush with some extra
marinade occasionally. They will take about 30 minutes in the oven (or basically just cook until
golden brown with clear juices). On the barbecue they should take about 20/30 minutes, just make
sure you turn them.

3. While they are cooking make the salad. Drain the artichokes off and pat dry with some kitchen
towel. Then cut in half and add to a large bowl, then cut the olive in half and add. Take the little gem
and trim the base, then break into the natural leaves. Mix together with the olives and artichokes.

4. To make the dressing simply whisk all of the dressing ingredients together, then drizzle to
personal taste over the salad.

5. When the chicken pieces are cooked, pile up on plates with some of the lovely salad on the side.

Spiced Pollock, Roasted Butternut Squash and Chickpea Salad
Prep time 15 minutes
Cooking 10 minutes
Ingredients

4 fillets of OCADO Pollock
1 tbsp tikka masala paste
1 tbsp olive oil
1 packet of Waitrose butternut squash peeled slices (350g)
250g rocket leaves
1 lemon
150g chickpeas
1 tsp mango chutney
100ml natural yoghurt
1 tsbp of chopped fresh mint

1. First place the fillets of Pollock into a bowl and spread in the spice mix, make sure it gets all over
the fish on both sides, then preheat the oven to 250C.

2. Pop the butternut squash on to a tray, drizzle with oil, season and roast for 20 minutes, until
golden round the edges.

3. While the squash is cooking mix the chickpeas, mango chutney, yoghurt and mint together and
season.

4. Heat the grill up and place the fillets on a baking tray, season and then grill for about 6/8 minutes,
depending on the thickness, until cooked throughout.

5. Pile up the squash, salad, and then fish, top with a big scoop of the chickpea mix and serve.

Sophie Mitchell Summer Recipes: Saturday

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Rye crepes with super fruit salsa and Greek yoghurt
Serves 4
Prep time 10 minutes + 30 minutes resting time
Cooking time 8 minutes each crepe
200g rye flour
50g plain flour
2 eggs
500ml milk
Pinch of salt
150g blueberries
100g raspberries
100g pomegranate seeds
½ grapefruit
250ml Greek yoghurt
2 tbsp of runny honey
1. Pour the flours in a bowl, add the salt and mix. Whisk the milk and eggs together and they mix
into the flours, stirring at the same time, to make a lump free batter. Then cover and leave in the
fridge. This can be made the night before too.
2. Segment the grapefruit and mix with the berries and pomegranate.
3. Heat up a large non-stick frying pan and add a little oil, then when hot enough add a ladle of the
batter bad spread thinly. Cook for 2 minutes then flip over, repeat with all the batter and then serve
with the fruit, yoghurt and honey.

Tuna Teriyaki burgers with red radish sprouts and cucumber
ribbon salad
Serves 4
Prep time 20 minutes
Cooking time 10 minutes
800g of fresh tuna steaks
4 spring onions
1 tbsp pink sushi ginger
2 tsp teriyaki sauce
1 tsp soy sauce
Sea salt and pepper
Splash of veggie or sunflower oil
For the salad;
2 cucumbers
1 red chilli
200g red radish sprouts
1 tbsp rice wine vinegar
1 tsp soy sauce
1 tsp sesame oil
2 tsp sesame seeds
1. Cube the tuna into medium sized cubes and place in a blender. Then slice the spring onion,
roughly chop the ginger and add with the rest of the burger ingredients. Blitz until fine, with a little
texture. Then take out and shape into 8 patties of equal size.
2. Finely chop the chilli and mix in a bowl with the soy sauce, vinegar, sesame oil and sesame seeds.
Then using a peeler, peel the cucumber into strips into the bowl, finally add the radish sprouts and
mix well.
3. Heat a frying pan up and add a splash of oil, then cook the tuna burgers for 4 minutes on each
side, season as you are cooking.
4. Then serve the burgers and salad together. This is also great with steamed rice and for a more
indulgent dish mix some wasabi and mayonnaise together and serve on the side as well.

Chicken, peanut and sugar snap and basil stir-fry
Serves 4
Prep time 15 minutes
Cooking time 20 minutes
1 tsp of natural oil (like veggie oil, but peanut oil is great here too)
4 chicken breasts (approx 180g per breast)
4 spring onions, roughly sliced
1 red pepper, cubed
1 tsbp un-salted peanuts
250g sugar snap peas
200g tender stem broccoli, cut into 2” pieces
Small handful of basil
Stir-fry sauce;
1 tbsp oyster sauce
1 tsp soy sauce
2 tsp fish sauce
1 tsp fruit sugar
Pinch of chilli powder
Juice of 1 lime
1. Cube the chicken and the peppers and then heat up the oil. Add the chicken and fry for 5 minutes
on a high heat, and then add the peppers, the peanuts, the sugar snap peas and the broccoli.
2. Cook on a high heat stirring occasionally for 8/10 minutes, it is fine to get a good colour on the
ingredients.
3. Mix all the sauce ingredients together and pour over the stir-fry, along with a tbsp of water.
Continue cooking till the sauce is thick (about 5 minutes) then add the basil and serve with some
steamed jasmine rice

Sophie Mitchell Summer Recipes: Thursday

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THURSDAY
Pomegranate, Papaya, Raspberry and mint yoghurt bowl

Serves 4
Prep time 5 minutes
500ml 0% Fat Greek yoghurt
250g raspberries
1 papaya peeled, de-seeded and diced
Small handful of fresh mint leaves
1 tsbp of agave syrup
Squeeze of lime
200g pomegranate seeds
100g pistachios
1. Chop the mint leaves and mix with the raspberries, lime juice and the
agave syrup.
2. Take four bowls and divide the raspberries between each bowl, then add a layer of papaya, then
top with the Greek yoghurt and sprinkle over the pomegranate and pistachios.

Duck, lentil flat leaf parsley and apricot salad
Serves 4
Prep time 15 minutes
Cooking time 30 minutes
200g puy lentils
400ml vegetable or chicken stock
4 duck breasts scored
1 red onion
1 tsp wholegrain mustard
25ml white wine vinegar
57ml olive oil
1 small handful of flat leaf parsley
2 ripe apricots
1. Place the lentils and the stock in a saucepan, bring to the boil and then turn down and simmer for
30 minutes or until cooked. then drain and cool.
2. Heat a frying pan up to medium heat and the season the duck breasts on both sides. Lay the
breasts, skin side down in the pan and slowly cook. You don’t want to cook them too quickly; you
want to render the fat out. So cook them skin side down for about 10 minutes. Draining the fat off as
you go along. For the last 2 minutes turn up the heat to crisp the skin up. Then flip over and brown
the flesh side, cook for 5 to 8 minutes this side then take off the heat and rest.
3. When then the lentils are cool, mix in the mustard, vinegar, olive oil and parsley, season and stir
well. Then de core the apricots and slice.
4. To serve pile up the lentils on four plates then add the sliced duck and apricots.

Quinoa, broad bean, pea and radish salad with pan-fried lamb fillet
Serves 4
Prep time 20 minutes
Cooking time 30 minutes
200g Quinoa
400ml water
4 lamb fillets (approx 6oz per person)
3 cloves garlic
1 lemon
150g frozen peas, de frosted
4 spring onions
150g pink radishes
2 tsbp olive oil
Juice of one lemon
Small handful of mint
1. Pour the quinoa and the water into a saucepan and then bring to the boil and cook for about 30
minutes, or until cooked according to the packet instructions. The water should be evaporated, but if
not cook off the rest and then cool.
2. When the quinoa is cool, slice the spring onions and radishes, then add along with the peas, mint,
lemon and olive oil. Mix well and season.
3. Then heat up a frying pan and add some oil, season the lamb fillets and then add to the pan along
with the garlic cloves, squashed. Cook for about 10 minutes on all sides until golden brown, add a
squeeze of lemon then take out of the pan and rest for 20 minutes.
4. Slice the lamb and serve with the quinoa salad.

Sophie Mitchell Summer Diet Recipe: Wednesday

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Frost is doing a recipe everyday for Sophie Mitchell’s Tweet yourself thin summer diet. Happy cooking.

WEDNESDAY

Smoked salmon and avocado rye toasts
Prep time 5 minutes
Cooking time 5 minutes
Serves 4
4 slices of rye bread
2 avocadoes
4/8 slices of salmon
1 lemon
Black pepper
1. Toast the bread and then top with the slices of avocado and smoked
salmon.
2. Finish off with a squeeze of lemon and black pepper

Beetroot, goats cheese and mint Quesadillas
Serves 4
Prep time 10 minutes
Cooking time 20 minutes
200g cooked chicken breast (optional for meat eaters)
4 spring onions
200g goat’s cheese
150g cooked beetroot
1 tablespoon chopped fresh mint
4 soft tortillas (I love the wholemeal ones or seeded kind)
250g salad leaves (rocket is great here)
Lemon juice
1 tsp olive oil
1. Shred the chicken and finely slice the spring onions and beetroot. Lay a tortilla flat on a board or
clean surface, and spread half of each tortilla with some of the goat’s cheese (divide between the
four)
2. Then sprinkle with mint and spring onions, and lay on the sliced beetroot, chicken and fold over.
3. Heat a frying pan up to a medium heat and lay a tortilla in the pan, with no oil. Cook slowly until
it’s golden and crisp, and then flip over. Repeat with all of the tortillas, and keep warm in the oven if
wanted.
4. To serve cut the Quesadilla in half, dress the rocket with the lemon and oil and then plate.

King prawn and Asparagus rice
Serves 4
Prep time 10 minutes
Cooking time 20 minutes
400g cooked wild and basmati rice mix
1 tbsp olive oil
1 onion
3 cloves of garlic
300g cooked king prawns
1 bunch of asparagus, trimmed
25g butter
1 lemon
Sea salt and pepper
1. Cook the rice according to the instruction on the packet. As a rule I cook rice with one and half
times the liquid, covered until the water has evaporated, but wild rice can take longer (so therefore
needs more water) and can vary more.
2. When the rice is cooked, cool it. Bring a pan of water up to the boil and then blanch the asparagus
for 3 minutes, and refresh under cold water.
4. Dice the onion and mince the garlic, fry both off in the olive oil, you can get colour at this stage,
but do not burn. This should take about 8 minutes. Then add the prawns and the asparagus and cook
for 4 more minutes.
4. Add the butter, melt, then add the rice, cook until

Sophie Michell & Ocado- Tweet Yourself Thin-recipes for summer: Tuesday

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TUESDAY

Coconut, Mango and banana smoothies

Makes 4
Prep time 5 minutes
300ml of natural coconut juice (like Vita coconut)
1 ripe mango
3 ripe bananas
1 lime
1. Peel and roughly chop the mango and bananas.
2. Place the fruit and the coconut juice into a blender and blitz until smooth,
then add the lime to taste and serve!
Sweet chilli and soy chicken wrap
Prep time 10 minutes
Cooking time 1o minutes
3 chicken breasts (approx 180g each)
1 tsp soy sauce
2 step sweet chilli sauce
½ cucumbers
2 spring onions
2 carrots
Handful of rocket
4 flour tortillas
1. Cut the chicken breasts into strips and then mix with the soy sauce and a table spoon of the chilli
sauce. Leave while you prep the veggies.
2. Cut the cucumber into strips, and then do the same with the spring onions and the carrots.
3. Heat up a frying pan and then pan fry the chicken strips for about 10 minutes, turning
occasionally. Make sure the chicken is cooked throughout.
4. Then build the wraps, by piling up some veggies, chicken strips and rocket, in a tortilla with an
extra drizzle of chilli sauce if wanted.

Pecorino, Pear and watercress salad with char grilled turkey breasts
Serves 4
Prep time 10 minutes
Cooking time 15 minutes
4 turkey breast steaks (approx 180g per steak)
4 ripe pears
2 celery sticks
150g pecorino cheese
150g watercress leaves
50ml olive oil
Squeeze of lemon
Sea salt and pepper
2 tsp thick balsamic

1. Heat a griddle pan up very hot and then oil and season the turkey steaks. Then lay each steak
down on the griddle and cook for about 5 minutes each side.
2. Finely slice the pears and the celery (on an extreme diagonal looks great) then using a peeler add
shavings of the cheese and add the watercress. Mix with the lemon and the olive oil, and then
season.
3. Pile up the turkey breast and salad on the plates then drizzle with a little balsamic