21 and counting..

It’s been a while world, and for that I can only apologise. The new year bought new challenges for me, and I had a ridiculous amount of work to do – finding internship opportunities and all sorts. 

I’ve made a few recipes along the way…

  

HOME BAKED ONION BHAJI = dream come true ūüėć

   TURKEY STACK OF DREAMS ūüėė

  

LOW FAT COTTAGE PIE?! ūüėßūüėć

Anyhow, the recipes will follow in the coming months – I have exams to study for!

But let’s not forget I turned 21 recently. 

  

And how did I celebrate? 

Well, with food. 

  

Loch fyne SEAFOOD GRILL

 
Loch fyne SQUID TEMPURA WITH CHILLI JAM

  

And, following loch fyne, a family wagamama. 

  

But let’s not forget Gordon Ramsey’s beef Wellington. 

Well wasn’t that the most delicious birthday I’ve ever had. 

  

And don’t forgot the cake! (Or souffl√© in this case)! 

Henrietta x

Once I caught a fish alive 

So today I decided to make up my own recipe and completely wing it.

I’m not going to lie – it turned out pretty great. Obviously you can adapt this recipe based on your own personal tastes but having fish twice a week is highly recommended by health professionals.¬†

I recommend buying a low fat salmon fillet Рmost on the selves in the UK are in the orange zone for fat and saturated fat. This salmon from sainsburys is low in saturated fat so is ideal for the recipe.

Baked pesto salmon


Ingredients 

100g new potatoes, boiled and cooled

A handful of mixed salad

8 cherry tomatoes/ 1 tomato sliced

1 teaspoon pesto

1 teaspoon olive oil

1 teaspoon low fat salad dressing Рof your choice 

1 salmon fillet

Salt and pepper to season (I used garlic salt)


Method

  1. Preheat the oven to 190 degrees Celsius.
  2. Remove any skin from the salmon fillet and place on a foil-lined baking tray. Use the oil to ensure the salmon doesn’t stick.
  3.  Place the tray in the oven and bake for 18-23 minutes.
  4. Take the handful of mixed salad and put it on a plate. Add the cherry tomatoes, boiled new potatoes and seasoning. Use half of the pesto as a dressing – mix with a small amount of oil if the consistency isn’t runny enough.
  5. Add a small amount of the low fat dressing of your choice. I used balsamic glaze (I know my blood sugars are well controlled so I can allow it).
  6. Remove the salmon from the oven, place on the bed of salad and new potatoes, and use the remainder of the pesto on top of the fillet. Enjoy.

I know it’s a fairly simple recipe but I packed it with a lot of flavour. As mentioned, I used garlic salt. When I boiled my potatoes I added rosemary¬†to increase the flavours of the dish.

I’ve managed to work out the calories in the dish based on the ingredients, but I’m yet to work out the fat and saturated fat of the dish, as well as the total sugars. Without the balsamic glaze, however, the sugars would be low.

Nutritional information 

Around 400 calories based on the salmon used.

Enjoy the first recipe I’ve posted that I made myself! It’s simple but gorgeous.¬†

Happy cooking!

Henrietta x


Salmon fishing (in the Yemen)

I was never really a fan of fish, but since I went to a family wedding I realised what I’ve actually been missing out on.

They (I assume the professional health experts) say you should eat fish twice a week, so I’ve attempted to adopt this approach.

I didn’t even need to follow a recipe for this one – just had to boil some new potatoes and steam some vegetables to serve with the fish.

IMG_0557

Yes it does look very amateur, but I made up a little butter and parsley sauce (some vitalite/vegan butter, lemon juice, parsley and garlic)  and cooked a salmon fillet for 20-25 minutes at 190 degree celsius.

My general rule is to have 100-150g potatoes by portion and I often stick to 125g, but it does vary depending on the sizes of potatoes you have.

In the end though, having fish twice a week is probably reeling with health benefits so why not give it a go?

Happy cooking!

Henrietta x

The start of something new (ft fish dish)

So 14 weeks ago my diet began. I ordered 3 main cook books, consisting of recipes for main meals, snacks, starters and desserts, specifically aimed at diabetics. It was important to me that all these books were published in association with diabetes UK – I had no idea what to expect, but I trusted these books would produce a positive effect on my HbA1c result follow-up in (what was then) three months time.

So here was my first, and rather successful, attempt at a diabetic meal from¬†“The diabetes weight loss diet”,¬†a recipe book designed to help you lose weight through balanced, healthy meals.

It can be purchased here.

Herby Mackerel – serves 4

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Ingredients

4 small mackerel (about 180g each) – I used haddock as my supermarket was out of mackerel

1 slice soya and linseed bread

1 tablespoon each chopped parsley and coriander

finely grated zest of 1 unwaxed lemon and 1 orange

1/2 teaspoon each ground cumin and ground coriander

pinch of chilli flakes

1/2 teaspoon of olive oil

100ml fish or chicken stock

600g new potatoes, cooked

For the tomato salad

6-8 medium-sized tomatoes, sliced

1/2 medium red onion, very thinly sliced

1 tablespoon each chopped parsley and coriander

2 teaspoons orange or lemon juice

freshly ground black pepper

Method

  1. Preheat the oven to 200 degrees celsius (400 degrees Fahrenheit or gas mark 6).
  2. Remove the heads from the mackerel then split along the belly and remove the guts. Wash thoroughly and pat dry with kitchen paper. Open out each fish so that it lies skin-side up and press firmly along the length to loosen the backbone. Carefully lift the bone from the flesh then cut off at the tail end leaving the tail intact. Rinse and dry.
  3. In a food-processor, pulse the bread with the herbs, zest, spices, chilli flakes and olive oil until it makes fine crumbs.
  4. Arrange the mackerel flesh-side up in a large baking dish and sprinkle with the breadcrumbs. Pour the stock around the mackerel but not over.
  5. Cook in the oven for 8-10 minutes until the fish is opaque.
  6. Meanwhile, combine all the salad ingredients. Serve the mackerel with any juices from the baking dish and the salad and potatoes.

You’ll probably notice that, through using prepared haddock, I didn’t have to do any of the de-gutting of the mackerel. I do tend to vary the recipes slightly to adjusts my tastes, but for this particular dish I will give you the nutritional information.

Per serving

430 calories; 22g fat; 4g saturated fat; 33g carbohydrate; 0.23g sodium.

I have to say I was impressed with this meal. I never thought I could ever eat a¬†balanced meal.¬†I’ve always been the type of person who doesn’t eat all day until dinner, when I cook a four-person meal and eat it all myself in a huge bowl in bed whilst watching movies.¬†I wonder why I am the size I am today?

I definitely recommend this meal to anyone who wants to try what I decided to try – being healthy. If you’re not a fan of mackerel then switch it up a bit – try cod, haddock, why not even crusted salmon? Just, please,¬†don’t go down the road for a macdonalds.

Happy cooking!

Henrietta x