Tag Archives: healthy

Thai Chicken Burgers with Korean Slaw

Image 1It’s the first weekend of Dry July, so in an effort to keep busy and eat clean, I decided to make a healthy dinner (as opposed to lazily getting takeout as I am often guilty of on a Friday night, bottle of wine in tow).

This recipe is from the “detox” menu plan in Gwyneth Paltrow’s “It’s All Good” cookbook. By the way, I’ve tried a few of her recipes now and I must say, I am digging them! I had mine bun-free as I had already indulged in pizza, chips and cake today (oops) but you can have them on a gluten-free bun. These burgers were, as my friend Lauren would say, absolutely deeelish!

Thai Chicken Burgers

Serves 4

  • 500g minced chicken breast
  • 2 garlic cloves, very finely minced
  • 2/3 cups coriander, finely chopped
  • 2 shallots, finely chopped – I used spring onions
  • 1 tsp very finely minced red chilli – I used 2 small hot chillies
  • 2 tsp fish sauce
  • 1/2 tsp Himalayan rock salt
  • 1/2 tsp freshly ground black pepper
  • 2 tbs neutral oil (like canola, grapeseed or safflower oil)

Thoroughly mix the chicken with the garlic, coriander, shallots, red chilli, fish sauce, salt and pepper. Form the mixture into 4 burgers (I made 8 smaller ones).

Heat a grill pan over medium heat. Rub each burger on both side with a bit of the oil and grill for about 8 minutes on the first side and another 5 minutes on the second, or until nicely marked and firm to the touch.

Korean Slaw

Makes 2 cups

  • 2 tbs extra virgin olive oil – Next time I would use only 1tbs, it was a tad oily for my liking
  • 2 tbs freshly squeezed lime juice
  • 1/2 tsp fish sauce
  • 1 cup shredded green cabbage
  • 1 cup shredded cos lettuce
  • 3 tbs finely diced red red onion
  • 2 scallions, white and light green parts only, thinly sliced – I used spring onion
  • 3 tbs roughly chopped coriander
  • 2 tsp toasted sesame seeds

Whisk together the olive oil, lime juice and fish sauce in a large mixing bowl. Add the rest of the ingredients and allow the slaw to sit for at least 10 minutes and as long as 6 hours before serving.

Easy as!

I hope you enjoy the burgers as much as I did, and that you have a happy and healthy weekend! Rest relax rejuvenate xx

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Super Green Sprout Salad

Picture of a green salad with sproutsWell, mine is loosely interpreted and has added tuna (sorry to all strict greenies out there!)

Picture of super green sprout salad and tunaSome days you just don’t want to cook dinner. Especially when it’s late and you’ve just come home from a long day at the office. Long day or not, I’m a huge fan of the “assembled dinner”. Call me lazy.

That, coupled with my prerogative to use up what’s in my fridge (who can be bothered to go to the shops at 8pm, plus you save money and don’t waste produce), led me to try out this recipe I found on the Loving Earth website. I had radishes (which I rarely, but in this instance conveniently stocked), 2 yet-to-be opened containers of raw sprouts that needed to be consumed before they turned nasty (the longer you keep them the higher risk they become for E. coli and Salmonella), along with a very ripe avo that was begging to be used ASAP.

I followed the recipe as close as I could using whatever I had in my fridge and pantry.

For the Salad

  • A big handful of mesculin greens – I used oak lettuce
  • 1 avocado
  • 1 can of chickpeas – I used the raw sprouts (crunchy combo including chickpeas, lentils, mung beans and other goodness)
  • 1/4 cup chopped parsley – I used mint instead
  • 1 head broccoli
  • 3 radishes
  • 1 Lebanese cucumber
  • 1 tbs sesame seeds
  • 2 tbs activated pumpkin seeds – I didn’t have any so left these out
  • 1 tbs activated buckwheat – I substituted with leftover grilled corn kernels
  • 1/4 cup activated almonds – I didn’t have any of these either so I left them out. I would use insecticide-free almonds soaked overnight. No need to dry before eating. Just rinse and pat dry
  • Fresh sprouts to garnish

Method

  1. Cut broccoli into florets and steam until just tender – I blanched, it’s so much easier and less clean-up! 
  2. Thinly slice radishes and cucumber and place in a large bowl
  3. Add leafy greens and chopped herbs along with chickpeas and broccoli
  4. Slice avocado into squares and carefully fold through the greens
  5. Roughly chop nuts and seeds

For the Dressing

  • 2 tbs tahini – I use Flannery’s own brand unhulled
  • 1 tbs white miso paste – I didn’t have any so substituted with tamari
  • 2 tbs water – I used 3 tbs hot water
  • pinch of salt – I omitted as tamari is already salty

Method

  1. Whisk all ingredients together, taste for seasoning and adjust accordingly – I added cracked pepper, and next time would add some crushed ginger and garlic
  2. Pour the dressing over the salad, mix gently to coat
  3. Before serving, sprinkle the salad with the chopped seed mix, and add a good dose of sprouts to the side – I didn’t have any alfalfa but you can see from the picture what they mean. Next time I would also add a good squeeze of lemon at the end to bring out some freshness

This recipe is relatively high in fat (heart-healthy fats though), so feel free to reduce the amount of avo or dressing you use and substitute with some protein. If tuna doesn’t float your boat, try some grilled chicken or turkey breast, or tempeh if you are a herbivore. I used tuna as I already had it in my pantry. If you add all the nuts and dressing, canned chickpeas and buckwheat, you probably don’t need the extra protein. It’s very filling (and protein-ful) already. This recipe yielded two big salads.

Quick, simple, lean and green! Bon appetit!

Feature salad image credit to: https://lovingearth.net/recipes/super-green-salad-sprouts
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Zing!

Picture of an immune boosting green smoothie

Immune Booster Green Smoothie

It’s getting darker in the mornings and you’re reaching for the extra blankie at night. Yep that’s right, winter is just around the corner. You can feel it in the air and in your bones. Winter means toastie hot chocolates (I’ll have an extra marshmallow please!) and a reason to pull out your fabulous suede boots, but it also means it’s flu season.

Stay phlegm-free this winter with this delicious immune boosting green smoothie. Now whilst I don’t normally advocate smoothies made with a whole lotta fruits (they can be very high in sugar), this smoothie uses citrus fruits only, which are relatively low in sugar. Plus, it’s worth all the nutritious vitamin C goodness you’ll be nourishing your cells with, to keep you fighting fit and strong as the mercury drops outside.

Ingredients

  • 2 oranges, peeled and roughly chopped
  • 1 lime, peeled and roughly chopped
  • 1 lemon, peeled and roughly chopped
  • large handful of spinach leaves – all-round nutritional powerhouse
  • small handful of parsely – vitamins A & C and anti-inflammatory
  • 1/2 teaspoon tumeric – antiviral and anti-inflammatory
  • 2cm-piece of ginger (more if you like a kick!) – anti-inflammatory
  • 1/2 cup coconut water (or just filtered normal water, it’s up to you)

Throw all the ingredients into a powerful blender (eg Vitamix) and whiz away. Easy as.*

Bottoms up!

Picture of green smootie ingredients

The ingredients

Picture of green smoothie ingredients in powerful blender

Peel, chop, blend..

Picture of an immune boosting green smoothie

Drink!

Picture of an immune boosting green smoothie

*This recipe is adapted from Teresa Cutter’s website www.thehealthychef.com

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