Summer Loving, Spicy Mustard & Herb Salmon Kebabs, Wholemeal Spelt Flatbread & Tomato Salsa
30 Minute One Pot Baked Chicken & Rice
This recipe is a simple and delicious crowd pleaser! Although the salmon is grilled the marinade will leave the salmon nice and moist.
The flatbreads are made using spelt flour. The spelt grain is more water-soluble than wheat, which makes it easier for the body to digest. Due to the many minerals and vitamins spelt contains, it can help regulate metabolism, increase circulation, improve the immune system, lower blood sugar, and reduce bad cholesterol levels. It also taste absolutely delicious so you may want to switch to using spelt going forward!
The salsa is definitely a hit and goes perfectly well with the salmon, salad and flatbreads. Because the salmon is quite on the spicy side it does help cool it down.
One Pan Baked Salmon & Trio of Potatoes
This recipe is a family favourite because the flavours that you end up with are somewhat mind blowing believe me! The chicken is succulent and crispy, the rice is moist and fluffy bursting with all the flavours from the juices that drip down from the chicken, the herbs and spices used. It’s truly amazing.
All the ingredients used here are real foods, nothing processed so your body gets to extract all the good good from fresh vegetables, proteins and grains used.
Slow Cooked Tomato Sauce With Flaked Fish Fillets
This one pan dish is a perfect shout after a long and busy day that has been spent out of the home. You come home and realise you still have things to do as well as make dinner!
Its ideal if it has been prepped earlier but nonetheless still relatively easy to put together and stick in the oven while you get on with your evening duties.
Only real ‘foods’ used in the process of making this dish and really that’s what we should strive for daily. Eating living foods that have been plucked from the earth or killed. There are so many nutritional benefits you get from this one pan, from the omega 3 vitamins found in the fish to the antioxidants in the sweet potatoes.
Sweet Potato & Minced Chicken Hash
This recipe is perfect for those who adapt to a pescatarian lifestyle. This could be your very own spaghetti bolognaise dish with fish that is!
Although this will take just over an hour to prepare the joy of it is that is very light on the manual work side. The majority of the time will be spent slow cooking the sauce which I promise you is most definitely worth the wait.
Also if you are not a fan of the fishes I used (cod & makeral) feel free to use whichever fish you prefer or whatever you have available, it will still be a hit.
Amazing Honey & Scotch Bonnet Glazed Skinless Wings with Baked Sweet Potato Fries
This recipe is a perfect alternative to your usual breakfast, if you wish to give grains and cereals a break or if you simply wish to treat yourself or a loved one to a fancy breakfast. You cannot go wrong by starting your day filling up on iron rich kale, sweet potatoes which are full of antioxidants and the good proteins that you will get from the red kidney beans and chicken.
Another easy to follow recipe that you can achieve in no more than 30 minutes. Feel free to to use your protein of choice if you prefer not to have chicken or for a vegetarian / vegan option leave the meat out and it taste equally as good.
Super Green Power Smoothie
Whenever you think of chips or even chicken wings your imagination goes straight to oil dripping from the chicken or chips glistening so bright because it has been bathing in a deep fryer for several minutes right?
However, both the main ingredients made from the traditional fast food chicken and chips are so full of nurishment and what a better way to make use of all those vitamins than cooking it a better way huh?
Cod & King prawn balls with Spaghetti sweet potato (Spaghetti & Fishballs)
The green smoothie is one of my family’s favourites! We tend to have this a few times a week, but I particularly love it not just because of its great taste but the nurishment that is filled this cup of green goodness.
On a usual day I would have it on its own but when I do have more time like the weekends I like to beef it up a little with a base of chia pudding, as pictured above!
Below I have listed all the health benefits that each of the fruits and vegetables I use in this smoothie have.
Savory Spelt flour pancakes
This recipe is a fantastic alternative to the traditional meat based meatballs, as well as the use of pasta / wheat based spaghetti. With the fish balls you can choose to have whatever fish you fancy, it doesn’t have to be the cod and prawns. If you are a pasta lover this also works great with pasta. I have chosen to have this with sweet potato spaghetti because it is ever so light, and doesn’t leave you feeling overfull and sluggish which is what tends to happen after a heavy bowl of pasta.
For those who suffer from gluten intolerance this is a perfect dish for you as all of the ingredients are naturally gluten free. Its also great for those who live adapt the paleo, whole 30 diet or pescatarians.
Spelt Flour Banana & Blueberry Pancakes
These Savory pancakes are a delight when you feel to give yourself a lovely treat with breakfast or end as a side for lunch. They are light, fluffy and guilt free made with wholemeal spelt flour which is a healthier version of white flour you would normally use to make pancakes.
To find out a bit more about spelt flour and why you should try using them more click here to read up what i wrote about it in my previous blog post.
Plantain Mash, Spicy King Prawns & Avocado Sala
Spelt is ancient grain, from the same family as wheat, barley, and rye. With the rise of industrial agriculture and efficient farming, wheat has become our grain of choice.
For general health the spelt grain is also more water-soluble than wheat, which makes it easier for the body to digest. Due to the many minerals and vitamins spelt contains, it can help regulate metabolism, increase circulation, improve the immune system, lower blood sugar, and reduce bad cholesterol levels.
These Pancakes are light fluffy and extremely moreish. If you wish to make the savory version of these all you need to do is leave the banana and blueberries out of the batter.
My favorite homemade salad dressings
The high amount of potassium found in plantains are essential for maintaining the cell and body fluids that control your heart rate and blood pressure.
Plantains are also a good source of vitamin B6 (pyridoxine). A cup of sliced plantains gives you roughly 34 percent of the recommended dietary allowance (RDA). This vitamin helps decrease homocysteine levels which are often associated with coronary artery disease and stroke.
Plantains contain roughly 32 percent of the recommended amount of vitamin C in a single cup. This vitamin acts as an antioxidant and helps build up your immune system.
Quinoa vegan stir fry with roasted plantain
I began making my own salad dressings at home for various reasons: firstly, it really is cheaper to do it yourself and majority of the time you have the ingredients already laying about in the pantry or the fridge!
Secondly, I get to control what goes in there and how much of it I want. I found that after looking at the back of the labels of some of the dressings I was buying from the supermarket, I found artificial colours and flavours that didn’t need to be there not to mention the amount of unnecessary sugar and salt that would be put in them.
Fiery chilli & crab spaghetti
If your looking for an alternative to your usual carbs such as rice and pasta, this is a great choice. Is very quick to prepare, full of nutrients and can be incorporated in your diet in so many ways.
This recipe is a perfect low carb, high in protein meal that can be made in minutes. the vegetables and grains used will keep you full for longer which can help towards any weight loss goals.
For those who are not vegans, feel free to add a side of your favorite protein to compliment this dish.
Chicken, Yam & Pumpkin Soup
Sometimes you need to make something delicious, filling, healthy and you need it quick! If that’s what you’re looking for look no further!
This recepie will take not longer than 15 minutes to make, it’s a bit of a cheat considering you are using a ready made pasta sauce. However it’s delicious and a healthy go to dish after a busy day working.
The sacla fiery chilli pesto has to be my favourite of all their pesto pots. I really wansnt expecting it to be that ‘fiery’ or full of so much flavour other than the heat.
Bulgur wheat x King Prawns
Pumpkin is a type of squash. It’s technically a fruit, however it’s usually considered a vegetable.
I love this recipe because it only requires one pot, add all the ingredients in one at a time and allow to cook while you catch up on your latest tv show, read a book or brows on the gram! Ha
The flavours in the pot are some what magical I promise, from the sweetness of the carrots and pumpkins to the rich taste in the yams, the freshness from the herbs and kick you get from the spices. It will leave you going back for more.
Bulgur wheat is my number 1 go to for a quick dinner, lunch or if I want a substantial salad. It takes about 10 minutes to cook and you can make it with pretty much anything.
This recipe, which most of my fellow Africans will refer to it as bulgur jollof is bulgur wheat which is cooked in a sweet and spicy tomato sauce that gives it an array of flavours once you have added all your herbs and spices.
Grilled lamb & puy lentils
Okra which is also known as lady fingers in some regions is most commonly used in stews and soups for the majority of the African and Caribbean community, or in curries / stir fry’s within the Asian communities.
Never the less Okra is a nutritious vegetable that is often overlooked because of the slimy consistency it can produce when cooked in a certain way and so many people develop an okra-phobia. However this recipe is guaranteed to convert the fearers of okra, there is no slime and you really get to enjoy the natural flavours it gives out after roasting. It’s a delightful recipe that can be used as a snack or as a side to go with your main.
Sweet potato & Chickpea Curry
I love this dish because it’s so versatile and requires very little effort. Lentils are packed with nutrients and can be paired with almost anything. You can use lentils in soups, salads, casseroles, stews, or as a meat replacement for a great addition to a healthy diet.
Coconut oil and coconut palm sugar blueberry muffins
I love chickpea, not just because of the nutritional facts but moreso because of how versatile they can be. They can be used in breakfasts, lunch, dinners, in curries, stews, as a snack (roasted or more commonly as a spread / dip when made into hummus.
A few reasons why we should be eating more chickpeas:
The protien and fiber in chickpeas may help keep your appetite under control.
Protein and fiber work synergistically to slow digestion, which helps promote fullness. In addition, protein may increase levels of appetite-reducing hormones in the body.
In fact, the filling effects of the protein and fiber in chickpeas may automatically lower your calorie intake throughout the day and at meals.
Now let’s start with blueberries...... often referred to as a superfood, brain food etc. These little gems are pretty much the kings of antioxidants. Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables.
The antioxidants in blueberries seem to have benefits for the brain, helping to improve brain function and delaying age-related decline. Other studies have shown that blueberries have anti-diabetic effects, helping to improve insulin sensitivity and lower blood sugar levels.
So when it comes to blueberries feel free to over indulge, have them daily if you can add them in your juices, smoothies or like now in your morning muffins!