Tag Archives: summer eating

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 and Ocado: Tweet Yourself Thin – Summer Recipes

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Sophie Michell will be doing recipes every day for Frost. Perfect if you have to fit into a bikini or some swimming shorts soon. Yum!

MONDAY

Bircher Muesli with Almonds and Agave Syrup
Serves 4

Prep time 10 minutes, plus overnight soaking

Ingredients

200g rolled oats
400ml apple juice
100g natural yoghurt
1 green apple
1 tbsp Agave syrup
Handful of almonds (that have been soaked overnight in water, as well then washed clean)
Handful of raspberries
1. Mix the oats and the apple juice together, then cover in clingfilm and leave overnight.

2. When you are ready to eat it, coarsely grate the apple and mix in along with the yoghurt. Add more apple juice at this point if you want the mix looser.

3. Then spoon into individual serving bowls and top with the raspberries, almonds and a little drizzle of agave syrup.

I soaked the almonds overnight to neutralise the enzyme inhibitors. This makes the nuts easier to digest and the nutrients easier to absorb.

Char-grilled Halloumi, Aubergine and Courgettes with Tomato Vinaigrette

Serves 4

Prep time 10 minutes
Cooking time 15 minutes

Ingredients

250g halloumi
2 courgettes
2 medium aubergines
2 tbsp olive oil
Dressing;
2 ripe plum tomatoes
2 cloves garlic, minced
75ml extra virgin olive oil
25ml white balsamic
1 pinch of caster sugar
1 tsbp of chopped fresh mint

1. Slice the halloumi, aubergine and courgettes into ½ cm slices. Then switch the oven on at 180C. Heat up a large frying pan and add some of the oil (approx a tbsp full) and then season the aubergine and courgettes. When the oil is very hot, fry the aubergine and courgettes off, until golden brown in batches, make sure the aubergine in particular are cooked well. Then take out of the oil and place on a baking tray in the oven while you cook the rest.

2. While the veggies are cooking, make the dressing. To do this, add the garlic, tomatoes, olive oil, vinegar, mint, sugar and seasoning to a blender and blitz until quite smooth, but with a little texture.

3. Then heat up a griddle pan and oil the halloumi on both sides. When the pan is smoking hot, lay the halloumi slices on the griddle and cook for 3 minutes each side. Then plate the courgettes,
aubergine and halloumi on to 4 plates and drizzle with the dressing.

Parmesan, Paprika and Cornmeal Chicken escalopes with French Bean, Avocado and Cherry Tomato Salad
Serves 4

Prep time 30 minutes
Cooking time 15 minutes

Ingredients

4 chicken breasts (approx 180g per breast)
250g fine cornmeal or semolina
50g finely grated parmesan
1 tsp smoked paprika
1 tsp celery salt
1 tsp dried oregano
2 eggs
20ml milk
100g flour
Salad;
300g trimmed French beans
250g cherry tomatoes
4 spring onions
1 hass avocado
1 clove of garlic, minced
Small handful of de-stalked fresh coriander
1 juicy lime
1 tsbp olive oil
Sea salt and pepper

1. Take the chicken breasts and cut in half width ways. Then take two large bowls. Mix the egg and milk in one bowl and the cornmeal, parmesan, paprika, celery salt and oregano in the second one.

2. Dredge the chicken through the egg wash, dropping off any excess and then through the cornmeal, patting the extra on to the chicken. Than place them on a plate and repeat with all the
pieces of chicken. Preheat the oven to 180C.

3. Place a saucepan of water on to boil, when boiling rapidly add the French beans and cook for 4 minutes, then drain off and refresh under cold water. Pat dry, then adds to a large bowl. Halve the
cherry tomatoes and add to the same bowl, along with sliced spring onions, and the peeled and diced avocado. Then add the minced garlic, whole coriander leaves, squeeze in the lime and season.
Trim the little gem lettuce and break into its natural leaves and arrange on a platter, arrange the French bean salad in the middle.

4. Heat up about 2 tsbp of olive oil in a large frying pan and then fry the chicken breasts off in batches, for about 4 minutes each side or until crisp and golden. When done, pop in the oven for 5
minutes, and then serve.

I often serve this with sweet potato wedges and chilli cornbread for a more substantial meal.

‘Tweet Yourself Thin’ with @sophiemichell for @ocadoUK