Posts Tagged ‘Recipe’

Butternut Squash Burgers

Butternut Squash Burgers

Ingredients:

  • 1 butternut squash
  • 2 tbsp coconut oil
  • 1 spring onion
  • 1 red pepper
  • Small piece of grated ginger
  • 1 tbsp ground coriander
  • Rocket
  • Spinach

Method:

1. Preheat the oven to 200 C and heat 1 tbsp of coconut oil on a baking tray.

2. Whilst the oven and coconut oil are heating up, chop the butternut squash in half and scoop out the seeds

3. Once the oil has heated rub the flesh side of the butternut squash in the oil then turn and place flesh side up on the baking tray.

4. Cook for around 40 minutes

5. Whilst the squash is cooking prep the spring onion and red pepper by chopping thinly

6. Take the squash out of the oven and allow it to cool slightly. Once cooled scoop out the flesh and put in a bowl and mix with the spring onion, red pepper, ginger and the coriander.

7. Pop the mixture in the fridge to cool for about 15 minutes. Whilst the mixture is cooling, prep the spinach and rocket leaves and put them in a bowl reading for serving.

8. Heat a frying pan with 1 tbsp of coconut oil, take the squash mixture from the fridge and get messy by using your hands to mould them into little burgers (2 big ‘uns or several little ones if you want to put these aside for a little snack) Pop the burgers in the pan and cook until seared on both sides, then serve on your rocket and spinach salad.

 

Love Roo xx

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Baked & Stuffed Sweet Potato

Ingredients:

  • 1 medium / large sized sweet potato
  • Coconut oil
  • 1/2 – 1 clove of garlic
  • 1/4 tsp caraway seeds
  • Broccoli
  • 1 pepper (I prefer red or orange)
  • 1 tbsp chopped parsley
  • Non-paleo option: add a couple of cubes of feta

Method:

1. Preheat the oven to 200 C and pop a baking tray with 1 tbsp of coconut oil into the oven to heat and melt.

2. Whilst the oven and oil is heating up, wash the sweet potato and pat it dry.

3. Once up to temperature put the sweet potato on the tray and carefully roll it through the coconut oil to make sure it’s evenly coated then put it back in the oven for around 40 – 45 minutes.

4. As the sweet potato is baking bring a pan of water to the boil and gently steam the broccoli.

5. Once cooked take the sweet potato out of the oven and carefully slit it open and scoop out all of the insides whilst trying not to damage and tear the outer skin and pop the sweet potato into a bowl.

6. Heat up a frying pan and gently fry the caraway seeds and garlic in the remaining coconut oil, then add the pepper and parsley. After a couple of minutes add the flesh from the sweet potato and the steamed broccoli and cook for a further minute or 2. You may need to add a tbsp or 2 of water to soften the mixture a bit but this should be done to taste.

7. Once you’re happy with your mixture scoop the mixture back into your sweet potato and add the feta or if you’re going for the non-paleo option.

8. Eat and make yummy noises!

 

Love Roo xx

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Piri Piri Chicken

This is my cheat dinner! This is the easiest and quickest thing to cook and I make it in bulk so I can keep plenty in the fridge for a quick lunch to grab when I really can’t be bothered to cook something.

Peri Peri Chicken

Sometimes I make my own piri piri spice mix but a lot of the time I rely on Nando’s piri piri marinade.

Ingredients:

  • Chicken or turkey breast (1 breast per serving)
  • Mixed peppers frozen (1 handful per serving)
  • Peas frozen (1 handful per serving)
  • Onions frozen (half a handful per serving)
  • Nandos marinade or homemade spice mix
  • Coconut oil 1 tbsp
  • Non paleo option: add a couple of cubes of feta cheese

Method:

  • Dice the chicken or turkey breast and cover with the marinade, cover and leave for 15 minutes.
  • Meanwhile heat the coconut oil in a pan
  • Once the oil has heated throw in the chicken or turkey.
  • Once the meat has started to sear throw in your frozen veggies
  • Stir occasionally and once the meat has cooked all the way through you are ready to serve. Eat and enjoy!

 

Love Roo xx

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Meal Plan 3rd March 2014

 

MEAL PLAN

RECIPES: Flapjacks / Chilli and Quinoa / Piri Piri Chicken / Pancakes / Garam Masala / Fajitas / Burger / Stuffed Sweet Potato / Pizza / Squash Patties / Sweet Potato Cottage Pie

So here’s my meal plan for this week. The reason why I am showing you exactly what I intend to eat is because it’s realistic. All of the meal plans I look at for celebrities or on diet websites are really exciting and each meal on every day is something different. Well I’m a real girl with a real life and quite frankly as much as I enjoy cooking I don’t want to spend my entire life in the kitchen preparing a million different meals, and who has a fully operational kitchen in their workplace where you can make fancy soup on an oven hob, or bake something?! I certainly don’t!

So what I make for tea one evening is made in a batch so that I can either eat it cold or heated up in the microwave at work for the next day’s lunch. It’s not that exciting to eat the same thing twice or three times in one week, but it’s realistic and as a girl on a budget it’s definitely a lot friendlier on the old purse strings too!

Click on the links above to go directly to the recipes for each of the meals listed in my plan.

By the way – I don’t normally eat pancake for tea but it was pancake day and I think I deserve a little treat!!

 

Love Roo xx

 

 

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Healthy Boi-ger

Mmmmmm…… nothing feels more like cheating than eating a beef burger! Sometimes it’s ok to have a cheat day and have a carb filled burger every now and again (I mean you’re only human right?!) but most of the time I want to eat right and this is how I do it:

Healthy Burger

Ingredients:

  • 2 tbsp coconut oil
  • 250g minced beef (this will make 2 big burgers or more tiny patties)
  • 2 large eggs
  • 1 diced onion
  • salt and pepper to taste
  • 1 1/2 tsp chilli powder (add more depending on preference)
  • 1 tsp coriander
  • 1/2 tsp cumin
  • 1/4 tsp turmeric
  • Non-paleo option – add some mozzarella

Method:

1. Mix the eggs, onions and the minced beef until it’s holding together.

2. Add the spices and mix in thoroughly adding the salt and pepper to taste

3. Now gather some of the mixture and start to roll between the palms of your hands once you’ve got enough together and it’s all mixed place onto a chopping board and press down with the palm of your hand to flatten into a burger. Either large or small depending on what you want to make.

3.5 If you are using the mozzarella you can start this process by taking a lump of cheese and putting the mixture around the cheese and create the burger around it, so when you cook it the cheese will have melted in the middle of the burger.

4. Heat the coconut oil in a frying pan, add the burger and cook on a low heat (you don’t want the outside of the burger to burn whilst the inside stays raw), cook to taste.

Serving suggestions:

You can use little gem lettuce as the burger buns

Serve with sweet potato wedges

Serve with rocket and spinach salad and homemade mayonnaise

 

Love Roo xx

 

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Paleo Pancakes

Ingredients:

  • 2 – 3 tbsp coconut oil
  • 2 large eggs
  • 1/4 cup raw / pure honey
  • 1 1/2 tbsp vanilla extract
  • 3/4 cup of almond milk, coconut milk or water
  • 1 cup of ground almonds (or almond flour – they’re the same thing)
  • 1/3 cup of coconut flour (if you can’t find this, buy dessicated coconut and grind to make flour)

Method:

1. Put the almond and coconut flour into a bowl and mix.

2. Put the eggs, honey, vanilla extract and almond / coconut / water into a blender and blitz until it’s a smooth mixture.

3. Gradually pour this mixture onto the flour mixture and stir in together to make the pancake batter.

4. Place a 1 – 1 1/2 tbsp of coconut oil into a frying pan and heat (don’t have it too hot otherwise you will burn your scrummy pancakes!), when ready add some of the batter to make your first pancake. When bubbles start to appear in the top of the pancake it’s time to turn it. Once flipped cook for another 2 minutes and then serve.

Serving options:

Drizzle a tsp of raw honey on top of the pancake

Sprinkle some dessicated coconut on top of your pancakes

Serve with scrabbled eggs (or any other type of egg you prefer!)

 

Love Roo xx

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Chilli

Ingredients;

  • 1 tbsp coconout oil
  • 500g minced beef
  • 1 onion diced
  • Mixed peppers diced
  • 2 large carrots diced
  • 2 tbsp chilli powder
  • 300ml beef stock
  • 1 clove of garlic
  • 1 jar / carton of chopped tomatoes / or passata
  • 2 tsp tomato paste
  • quinoa, baked sweet potato, cauliflower rice or wholegrain rice for serving
  • Add a tin of kidney beans if non-paleo

Method:

1. Heat the coconut oil and then saute the onions.

2. Add the minced beef and fry until browned.

3. Add the garlic, tomato paste and chilli (add more or reduce to own personal tastes)

4. Stir in the carrots and peppers (and the kidney beans if making non-paleo recipe)

5. Then add the tomatoes or passata and the beef stock.

6. Leave to simmer for around 30 minutes or until the vegetables have softened.

7. Make your preferred variation of side dish whilst this is cooking.

8. Serve, eat and enjoy 🙂

 

Love Roo xx

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Healthy Fajitas

Healthy Fajitas

Ingredients:

  • 2 tbsp chilli powder
  • 2 tbsp paprika
  • 1 tbsp corriander
  • 1 tbsp cinnamon
  • 1 tsp cumin
  • 1 tsp garlic powder
  • 1 tsp oregano
  • 6 – 8 chicken breasts
  • 1 red onion
  • 1/2 red, 1/2 yellow and 1/2 green pepper
  • 1 tbsp coconut oil
  • 1/2 lime
  • Little gem lettuce

Method:

1. Firstly mix all of the spices together to make a fajita seasoning mix

2. Chop the chicken into small chunks

3. Rub the seasoning mix into the raw chicken.

4. Heat the coconut oil in a pan on the hob, then add and saute the onion.

5. Then add the chicken fajita mixture and reduce the heat – you don’t want the spices to burn!

6. Add the peppers – I add them quite late as I like them still quite crispy, if you prefer them softer add them a little earlier

7. Cook the chicken for around 20 minutes until it is cooked through.

8. Serve and use the leaves from the little gem lettuce as an alternative to a tortilla wrap

 

Love Roo xx

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Peanut Flapjacks

These are my favourite! I found it soooooo hard giving up eating toast for breakfast every day (that’s now a 1 off weekend day treat for me these days!) but these amazing little flapjacks have been a life saver!

Ingredients:

  • 1 cup peanut butter (or almond butter for paleo option) – Make sure you use 100% peanut butter and not one with palm oil in it
  • 2 1/2 cups oats
  • 1/3 cup of honey – Make sure you use 100% raw / pure honey

Method:

1. Put the peanut butter and honey in to a bowl and mix together

2. Gradually add the oats until it is all mixed together and is gelled together but not too sticky

2.5 If you want to add extra ingredients like berries then add them at this stage. I just prefer the peanut version 🙂

3. Spread the mixture into a tray and pop in the fridge overnight.

4. In the morning once the mixture has solidified chop up into small bite size pieces and then they are ready for breakfast or as a healthy snack during the day.

 

Love Roo xx

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Garam Masala

Ingredients

  • 6 – 8 chicken breasts
  • 1 tbsp coconut oil
  • 1 red onion, diced
  • 2 tbsp tomato paste
  • 1 can coconut milk
  • 1 carton of crushed tomatoes
  • 3 tbsp finely chopped garlic
  • 1 tbsp paprika
  • 1 tbsp cumin
  • 1 tbsp chili powder
  • 1 tbsp cinnamon
  • 1 tsp garam masala (an Indian spice blend)
  • 1 tbsp turmeric

1. Add the coconut oil to the pan and quickly fry the onion

2. Once the onion has softened add all of the ingredients except the chicken and stir whilst bringing to a simmer.

3. Once simmering add the chicken and reduce the heat, cover and leave to cook for 1 hour stirring occasionally.

4. Serve with either quinoa or cauliflower rice

 

Love Roo xx

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