Tag Archives: low carb

Quinoea Salad

Quick, healthy and delicious – who could ask for anything more in just one dish ?

Packed with lean protein, you can whip this up for a simple lunch that will keep you satisfied till dinner-time.

Ingredients makes 2 lunchtime servings

  1. 1/2 cup quinoea
  2. 1 cup hot chicken broth
  3. handful coriander
  4. handful flat leaf parsley
  5. cherry tomatoes, quartered
  6. 1/2 small red onion, diced
  7. 1/2 cucumber, sliced
  8. few cubes feta cheese – I used Danish but any feta would do
  9. juice of 1/2 – 1 lemon
  10. few tbls good olive oil
  11. few tsp red wine vinegar
  12. salt and pepper to taste


  1. Bring the chicken broth to boil, add quinoea, lower heat and simmer for 15 minutes or until the germ of the quinoea appears
  2. Strain any excess liquid if there is any, fluff up the quinoea in the pot and let cool till warm (just so that it won’t cook the herbs)
  3. Add the vegetables and herbs
  4. Mix the lemon juice, olive oil, vinegar and salt and pepper together – adjust to taste
  5. Dress the quinoea salad and you’re ready to eat !

Roasted butternut pumpkin and spinach salad

Do you really need a recipe for a salad ? I guess not, but I was so impressed at just how good my salad looked that I wanted to record it for posterity. I need as much encouragement as I can with salads. It’s not that I don’t like them, there are just so many better alternatives in my eyes (or stomach). And I think with salads there are some combinations that just work better than others. Enjoy and feel healthy while your eyes feast on the joyful colours in the bowl 🙂


  1. Butternut pumpkin
  2. Sea salt
  3. Olive oil
  4. Pine nuts
  5. Baby spinach leaves
  6. Dried cranberries
  7. Dried apple


  1. Cut the pumpkin into chunks, toss in some olive oil, sprinkle some sea salt and roast in a hot oven (200C/390F) for 40 minutes
  2. Dry fry the pine nuts till they have a nice golden brown colour
  3. Mix everything together and dress with a drizzle of olive oil and salt and pepper to taste

My version of chilli (for today)

Chilli seems to be one of those dishes that I cook that never seems to come out the same twice.Understandably, because there are so many different ingredients you can include/exclude and also time makes a big difference as well. This is the version I made and D said it’s the best yet (although given I cooked it every dish should be the best yet ;))

Ingredients serves 6

  1. 1 large onion, finely diced
  2. 600g lean minced beef
  3. 880g tinned tomatoes (2 small tins or 1 large) – I found Italian cherry tomatoes (skin on) in tomato juice on the shelves
  4. 2 cubes beef stock
  5. 1 tsp toasted cumin seeds, ground (or you can just use ready-ground)
  6. 1 tsp chilli powder
  7. Cayenne pepper to taste (probably 1/2 – 1 tsp depending on how much heat you like)
  8. 1 can pinto beans – rinsed
  9. Salt and pepper
  10. Grated cheddar and sour cream to serve


  1. Sweat the onions with some olive oil in a large pot over low heat and cook until transparent
  2. Turn up the heat and brown the mince in batches – don’t overcrowd the pot or you’ll end up boiling the mince rather than browning it
  3. Add the tinned tomatoes, stock cubes, cumin, chilli powder and cayenne pepper (my suggestion is to add in half the cayenne pepper you want – you can always add more if there’s not enough heat) and taste taste taste
  4. Simmer for as long as you have patience – minimum an hour, stirring occassionally
  5. Add the pinto beans about 15 minutes before you want to serve, stirring to heat them through and season to taste
  6. Serve with grated cheddar and a dollop of sour cream

Pan-fried sea bream with fresh tomatoes and cauliflower mash

I hate low carb. I hate the fact that they have taken the joy out of enjoying warm crusty bread rolls fresh from the oven. And biting into perfectly al dente pasta. And loving the fact that the rice absorbs all the flavours of curries on your plate. And creamy, fluffy, buttery mashed potatoes filling my mouth. I wish they would tell us that starchy carbs are not the enemy. But enemy they are. And as we get older, we have found that we need to watch what we eat, just that little bit more.

One of our favourite fish dishes (apart from my salmon, corn and herb salad) is pan-fried fillet of fish with fresh tomatoes on mashed potatoes. I tried something today which, surely does not replace potato mash, but manages to have the same consistency – sort of fooling my brain – with the mild taste of cauliflower, which we luckily happen to love.

The mash of course is not the hero of the dish.  The hero is pan-fried fillet of fish (tonight we had sea bream) with a fresh tomatoes, flash fried in butter, and poured over the fish almost like a dressing, or sauce.  You can, of course, go nuts with potatoes instead of cauliflower – just don’t tell me about it. (I’m even being cheeky and categorising this under “healthy”)

Ingredients (for two)

  1. 2 fillets firm white fish fillets – snapper, bream whatever you have access to
  2. handful cherry tomatoes, chopped
  3. 1 tbs butter plus a nob extra for the mash
  4. half a small head of cauliflower
  5. salt and pepper


  1. Start the mash first.  Cut the cauliflower into pieces and cook till very soft.  You can either boil or microwave – I boiled mine but I’d imagine microwaving it might make for a dryer, firmer mash
  2. While the cauliflower is cooking, season the fish fillets with salt and pepper, and pan fry in some olive oil until crispy on the outside and still tender inside.  Depending on the thickness of the fillets, this usually takes about 3-4 minutes on each side of a hot pan
  3. Once the cauliflower is soft, mash or use a stick blender and whizz till creamy.  Add butter, salt and pepper to taste.  You could even add in grated cheese or cream for a richer flavour
  4. Take the fish out of the pan and in the same pan, melt the tablespoon of butter until frothy and toss the tomatoes in for 30 seconds until they release their juices and mix with the butter to make a silky sauce
  5. Serve the fish with the mash, topped with the buttery tomato mix