Category Archives: Dietary meals

Savoury beet protein smoothie

 

Having raw eggs may cause health problems. To eat healthier I tried this recipe.

I found only hard boiled eggs in my fridge and cooked beetroots,  milk etc. I decided to start the day with a salted,  spicy smoothie.

Ingredients

3 hard boiled eggs

1 small cooked beetroot 2-3 cm in diameter

150 ml skimmed milk

1 tsp mustard

1 tsp kimchi paste

1 tbsp tomato paste

Salt and ground black pepper

Method

Put everything together in your magic bullet smoothie maker. Blend until it makes a smooth fluid. Season and use.

Enjoy!

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Mango protein smoothies no. 1

With its perfect combination of sweet and sour, mango complements the rich taste of creamy cheeses, balances the heat of smoky dishes, and intensifies the flavors of other tropical fruits. This versatile fruit pairs well with apple, berries, caramel, citrus, coconut, melon, vanilla, and cinnamon.

To prepare mango flavoured protein smoothies I will try different pairings.

Ingredients

4 eggs whites

Mango purée

Milk

Frozen mixed berries

Caramel or caramel sauce

Method

I’m using magic bullet smoothie maker.

It’s easy to use and easy to keep clean.

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Redcurrant chocolate protein smoothie

Ingredients

3 eggs

1-2 tbsp redcurrant jam

1 sachet Cadbury hot chocolate drink powder

100 ml milk

 

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Chicken piccata in savoury bacon and gherkin sauce


Ingredients

Chicken breast fillets

Flour to dust

Salt and black pepper

Oil to fry

Diced bacon

Chopped onion

Flour

Tomato paste

Chicken bouillon plus 200 ml water

Diced gherkins

Mixed herbs

Salt and black pepper

Method

On a little oil fry diced bacon.

When it turns a little red,  add chopped onion and stir fry until it becomes translucent. Add one or two teaspoons of flour and fry. Add one tablespoon tomato purée and one chicken stock cube and 200 ml warm water. Boil. Add mixed herbs like marjoram,  thyme, Provence herbs,  salt and black pepper. Simmer on medium temperature.

In the meantime cut chicken breast in two thin fillets.  Season with salt and black pepper. Dust with flour and fry on one tablespoon of oil for two minutes on both sides. Add to the sauce and simmer for ten minutes under cover.

Season with hot sauce if you like hot flavours. Add chopped gherkins. Finish with one tablespoon of yoghurt or sour cream. Bring to the boil and serve.

The chicken will be render,  the sauce a little hot and sour from the gherkins.

I like it,  I hope you will love it too.

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Turkey breast caprese roll

Ingredients

Turkey brest

Mozzarella

Sun dried tomatoes

Flour

Eggs bbeaten

Breadcrumbs

Oil to fry

 

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Chicken piccata in mustard cream sauce


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Chicken piccata with caper and cream sauce

Fitness chicken breast.  If you marinate the fillets in flavoured oil it will be more tenderer.

Ingredients

2 chicken breast fillets

Oil to marinate

Herbs like provance herb mix

Garlic cloves

Oil to fry

2 tbsp Chopped onion

1 tbsp Ginger paste

1 tbsp capers,  chopped

100 ml white wine

1 cube chicken stock

400 ml water

100 ml double cream

Crushed black pepper

Method

Marinate the fillets in oil flavoured with provance herb mix for overnight.  

First fry the fillets on a little oil on both sides and remove and keep warm.

Add the onion and ginger, and capers to the remaining oil,  fry stirring.

Add the white wine. Then add water and chicken stock cube. Simmer,  then put back the chicken fillets. Season with crushed black pepper.

Add one tablespoon herb butter. Simmer for 5-10 minutes,  then add sour cream or double cream. Simmer for a few minutes and serve.

A side dish can be

Potato with butter and parsley

Steamed broccoli

Steamed asparagus

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Chicken and sun dried tomato frittata

 

Ingredients

Chicken meat

Eggs

Cheddar to your liking

Sun dried tomatoes

Spring onion

Garlic

Salt and black pepper

Method

Cook or pan-fry or grill chicken meat pieces. Keep warm.

On a little oil fry spring onion and garlic. Add the chicken meat.

Arrange the mixture in a pan.

Lightly whisk the eggs season with salt.

Pour over the meat, arrange the tomato slices on top.

Fry for a few minutes on the hob and put into the oven and bake at 150 C° until it sets.

 

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Little gem Wedges with Sardines & Caramelized Onions

Little Gems with Sardines Snack

 

Do you feel hungry? Are you stressed and you want to nibble something?

Or just you want a good inter-meals meal?

Don’t ever eat chips, sweet or salted snacks!

This dish gives you the right balanced snack you need.

You can use different  jams, chutneys to give a special flavour to your mayonnaise dressing.

Ingredients

2 Little gem cut to two wedges

1 can sardines, drained, broken

1 tbsp yoghurt

1 tbsp mayonnaise

1 tsp white wine vinegar

Salt and black pepper to your tasting

Caramelized onion rings

A few cherry tomatoes, halved

Seedless grapes halved

 

 

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Crunchy beetroot salad with grilled chicken breast

Always tailor the chicken breast hence it will be cooked evenly.

I always cut the breast to 1 cm thick escaloppe.

Ingredients

Chicken breast cut to 1 cm thick pieces

Beetroot julienned

Apple julienned

Rocket or maché leaves

French vinaigrette dressing

Chopped nuts

Method

I use raw beetroot. It gives the crunchiness to the salad.

I toss with the salad leaves only in the last minute to avoid making the salad red by beetroot.

 

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