A golden start to the day…

Posted on December 31, 2016 by Belinda Berry

In my last post I talked about Golden Paste. I’ve just made another batch.

Ingredients

75 grams / ½ cup turmeric powder
250 ml / 1 cup water
125 ml / ½ cup water extra, if needed
7.5 ml / 1½ tsp ground black pepper
70 ml virgin coconut oil or virgin olive oil

Method

Add turmeric to water in a pan.
Stir over a gentle heat for 6 to 10 minutes, until you have a thick paste.
If necessary, adding a little more water.
Turn off the heat and add the pepper and oil.
Stir to mix thoroughly and leave to cool.
Store in a jar in the fridge. I like to use 2 smaller jars which fit on the top shelf of the door.

Makes about 400ml – 828 kcal – so just over 10kcals per tsp.

Typically, we start the day with some Greek style yogurt, mixed with about a tsp of golden paste, and topped with some fresh fruit and crushed toasted hazelnuts.

Or stir in some chopped fruit and nuts with the yogurt and golden paste, then add ‘sprinkle’ (Formule Boost is our current choice, which is dried cranberries, pumpkin seeds, almonds and crunchy toasted soya beans).

It’s a lovely breakfast and I always feel as though it is doing me good.

I found the golden paste keeps well in the fridge right through until it is time to make some more.

Having the paste on hand and ready to use, makes it easy to add to both savoury and sweet dishes. Turmeric is not just for curry!

Turmeric is my latest go-to spice

Posted on October 31, 2016 by Belinda Berry

Did I mention Turmeric yet? Perhaps not. Since watching a recent ‘Trust Me I’m a Doctor‘ episode, I have been inspired to include more turmeric in our diet. In a really interesting piece of research, it was discovered that eating turmeric has effects on the methylation of DNA that are not achieved by taking supplements. It is hoped that this helps to unravel some of the negative changes that may occur, and in particular may help reduce our risk of cancer.

The use of heat, and the addition of oil and black pepper helps to increase the bio-availability of turmeric, so the ideal way of adding it to our diet is to make a curry! But actually, you can use turmeric in many different kinds of dishes and even in desserts. An easy way to increase your use of it is to make Golden Paste – you cook turmeric powder in hot water and then add in coconut oil (or olive oil) and freshly ground black pepper.

I’ve been experimenting with ways of using this. I’ve added it to bolognese sauce, stir fries, braised vegetables, in fact almost anything savoury can take the addition of some. We often start the day with some greek style yoghurt, with half a tsp of golden paste added in, some chopped fresh figs (which are abundant at the moment in our garden) and topped with chopped toasted hazelnuts. I also discovered that banana fried in butter with golden paste, honey and lime juice is amazing! For added spice benefits, I served it with fromage blanc mixed with ground cinnamon and decorated with lime zest.

Turmeric is often used as an inexpensive substitute for saffron, as it gives a strong yellow colour – the flavour is quite different, but it does tend to work agreeably with the same food partners. Here is my variation of an Ottolenghi dish. Roast Chicken with Turmeric, Hazlenuts and Honey.

Roast Chicken with Turmeric, Hazelnuts and Honey

2016-10-31 14:41:12

Serves 4

A comforting family meal or an exotic dinner party dish, the delicate spicy flavours and tantalisingly crunchy topping make this easy dish a winner.

Write a review

Save Recipe

Prep Time

15 min

Cook Time

45 min

Total Time

1 hr

Prep Time

15 min

Cook Time

45 min

Total Time

1 hr

Ingredients

4 chicken legs, divided into thighs and drumsticks
2 onions, chopped
2 tbsp olive oil
1 tsp ground ginger
1 tsp ground cinnamon
2 tsp golden paste
juice of 1 lemon
4 tbsp cold water
sea salt and freshly ground black pepper, to taste
100g shelled hazelnuts
35g honey
2 tbsp orange flower water

Instructions

In an ovenproof dish, mix the onion, spices, oil, lemon juice, water and seasoning.
Marinade the chicken pieces in the mix for at least an hour, or overnight in the fridge.
Preheat the oven to 190c.
Bake the chicken for 35 minutes on a middle shelf.
While the chicken is cooking, spread the hazelnuts onto a baking tray and toast in the oven on a top shelf for about 8 to 10 minutes, until lightly golden.
Allow the nuts to cool for a little, then rub in a clean cloth to remove the skins.
Chop the nuts roughly and mix with the honey and flower water to make a rough paste.
Remove the chicken and spread with the nut paste.
Cook for a further 5 - 10 minutes, until the nuts are nicely browned.

Notes

See the link on this page for the method for making golden paste.
Alternatively you can use a good pinch of saffron strands.
I used orange flower water, but rosewater would be more authentic.
I served this with Green Beans with Hazelnuts and Orange (from The Cookbook by Ottolenghi) and Orzo (langues des oiseaux) pasta with vegetables.
The calorie count is per serving: 450 kcals, 35g Carbs, 30g Fat, 18g Protein

By Belinda Berry

Adapted from Ottolenghi

Focus on Flavour https://www.focusonflavour.com/

Can you have too many courgettes? I don’t think so….. Greek-inspired Courgette Patties

Posted on September 1, 2016 by Belinda Berry

One of my favourite discoveries last year, when I visited Greece, was Kolokithokeftedes – Fried Zucchini/Courgette Fritters. A delectable mix of crispy outside and soft interior. Returning home, I dug out a few recipes and inevitably, made some changes to come up with my own version, that fits in well with a Mediterranean style diet and one that is full of vegetables, nuts and, very importantly, FLAVOUR.

These are great fried, but actually easier to make and probably healthier too, if you bake them. Instead of breadcrumbs, I use ground almonds, which help to make them more protein-rich and lower in carbs.

You can vary the herbs and spices, but for me, mint and basil or oregano, along with freshly toasted and ground cumin and coriander, plus a little smoked paprika, have become the favourites. Add some finely chopped chilli for a bit of a hot kick.

This is good with larger courgettes too, though for the best flavour and texture I choose medium sized ones – up to about 15cm long. You can use any summer squash, as shown here, I have used a mixture of yellow patty pan squash and courgettes.

*It’s important to remove moisture, so after grating them, I lay them on a cloth and then gather it up into a ball and squeeze out as much liquid as I can.

Greek Inspired Courgette Patties (Kolkithokeftedes)

Makes 12 – 15

3 med – large courgettes (about 750g), grated and squeezed * (120 kcal)
1 red onion, finely chopped (44 kcal)
2 cloves garlic, finely chopped (9 kcal)
½ green or red chilli, finely chopped (optional) (2 kcal)
1 egg, lightly beaten (63 kcal)
3 – 4 tbsp fresh herbs, finely chopped (parsley/mint/basil/oregano/coriander) (9 kcal)
100g ground almonds (579 kcal)
100g feta cheese, crumbled (264 kcal)
25g parmesan cheese, grated (80 kcal)
freshly ground black pepper and sea salt to taste
1 tsp ground cumin (8 kcal)
½ tsp ground coriander
¼ tsp smoked paprika (2 kcal)
olive oil for frying or baking (40 kcal per tsp)

Mix all the ingredients, except the olive oil, in a bowl.

If you are going to bake them:

Heat the oven to 200c. Spray or brush a non-stick baking sheet with olive oil. With damp hands, take about a tablespoonful of the mixture, form into a rough ball and then flatten into patties. Lay them on the sheet and finally spray or brush very lightly with a little more oil. Bake on the top shelf for 25 to 30 minutes, turning half way through.

If you are going to fry them:

Heat a non-stick frying pan over med-high heat and add enough olive oil to just cover the base. Using a damp spoon, put spoonfuls of the mix into the hot oil and fry on both sides/all over until nicely browned. In Greece I have seen them all shapes and sizes, so go with what suits you!

a couple of examples of Greek kolokithokeftedes

Either way, lay onto some paper towel to absorb any extra oil. Serve hot, warm or cool.

Delicious served with Tsatsiki (Yogurt and Cucumber dip) and/or a Tomato and Chilli Salsa.

If you make 12 from this quantity, each one will be just 98 kcal, plus a little for the oil they are cooked in. In the following calculations, I have allowed for 2 tsps, which is approximately what I needed when baking them

Per Patty: kcals 105
Carbs 5.6g Fat 7.7g Protein 5.0g

Thai Salmon Patties with Pickled Vegetable Ribbons <250kcal

Posted on August 16, 2016 by Belinda Berry

I was reminded of these when a member of the 5:2 Intermittent Fasting Diet group on Facebook asked for a fishcake recipe that didn’t require the use of breadcrumbs or mashed potato. I can’t wait for our next 5:2 fast day to do them again! Pickled vegetables are quite a thing now, turning up regularly on Masterchef as an accompaniment. It’s a great way of adding some zingy flavour without a lot of calories.

Thai Salmon Patties with Pickled Vegetable Ribbons

I had always thought that fish cakes needed potato or something to hold them together, but not so, these work beautifully. I like to make them small so that they cook quickly and the centre stays moist and pink.

I’ve usually done the fish patties with salmon, but they would work equally well with any firm white fish or tuna or swordfish.

As an alternative to rice wine vinegar, try apple cider vinegar. I use maple syrup as it mixes in easily, but you could use coconut sugar or raw brown sugar instead. A little sweetness adds to the complexity of flavours.

Cucumber and carrots are obvious candidates for pickle, but you could use courgettes, beetroot, cauliflower or fennel as alternatives and slices of red onion instead of spring onion.

Serves 2

250g salmon fillets 244 kcals
2 tsp grated root ginger 4 kcals
1 tbsp chopped coriander leaf
1 tsp Thai red curry paste 10 kcals
1 tbsp Tamari soy sauce 16 kcals
1 tsp maple syrup 12 kcals
1/2 tbsp rice wine vinegar 6 kcals
1 carrot 26 kcals
1/2 cucumber 18 kcals
2 spring onions 10 kcals
1 tbsp groundnut oil 120 kcals

Put the salmon, ginger, coriander, Thai curry paste and Tamari into a food processor and whizz until the fish is minced. With damp hands, form into 6 patties. Keep them cool while you prepare the vegetables.

Mix the vinegar and maple syrup in a bowl.

Peel the carrot and cucumber into long strips or ribbons and cut the spring onion into long slivers. Add to the bowl and toss together well.

Heat the oil in a frying pan over medium heat and fry the patties for a couple of minutes on each side, until just cooked through.

Serve immediately with the vegetable pickle.

Per serving: kcals 228
Carbs 12g Fat 11g 7g

For a main meal, also serve some steamed broccoli and wilted spinach.

This recipe is in my book 5:2 Healthy Eating for Life, available on Amazon in kindle or print format.

Courgette Bruscetta with crispy Jambon Cru

Posted on August 13, 2016 by Belinda Berry

Ok, I’m guilty of an Italian/French fusion in my title, but hey, I’m embracing being a European and thoroughly enjoying being under the influence of a bit of Mediterranean panache when creating delicious vegetable-based dishes. My inspiration came many years ago, from a one of the River Café books – hence the use of bruscetta rather than tartine. Don’t be put off if you are a veggie – this is fab without the meat and I have further suggestions below.

Sauteed Courgettes with Herbs, Garlic and Lemon

If you grow courgettes, it is almost inevitable that you will have a glut at some point, even if you do try to keep picking them when they are small. This is one way of making them so tasty that even a veteran courgette-disliker can be won over. For other suggestions, do look at my Tuscan Zucchini soup and also my Seasonal Specials board on Pinterest, where you will find links to recipes for Zucchini chips, Kolokothikeftedes (Greek courgette fritters), Curry Marinated Squash Salad and more besides.

When I first created this recipe for my elderly mother, who loved ‘things on toast’, I grilled the jambon cru because she found it hard to manage raw. It worked beautifully. Now, I tend to cook the ham quickly on a fairly high heat in the frying pan, before sauteeing the courgettes and garlic, then it can drain on kitchen paper while the vegetables are cooking – you may get a crisper result baking in the oven at about 220c, but it seems a shame to turn it on just for that.

If you are a vegetarian, I suggest a topping of parmesan shavings or fried halloumi. If you are a vegan, perhaps some crispy fried onions, or some toasted chopped pine-nuts or walnuts.

You could equally use this over a pile of tagliatelle or orecchiette, or maybe crozets, the little squares of buckwheat pasta. In which case, I would probably toss the pasta in some basil oil and parmesan cheese, or pesto. Or it would pair wonderfully with Aligot (mashed potato with garlic and cheese). If you you stick with toast, then choose from wholewheat, or a substantial pain de campagne or ciabatta, that can stand up to being rubbed with garlic….

I find that every so often I really appreciate some starchy carbs and this makes a good way of using them, but if you wish to avoid them, then a big pile of dressed green salad, or perhaps a white bean puree would make a great base.

Courgette Bruscetta with Crispy Jambon Cru

This can make a delicious starter or a light lunch.

Per person:

2 slices of Jambon Cru (Bayonne, Serrano or Parma ham) (91 kcal)

for the courgettes:

1 tsp olive oil (40 kcal)
1 medium courgette (about 100g), sliced into thin round or diagonal slices (16 kcal)
1/2 clove of garlic, peeled and finely sliced or chopped (2 kcal)
A sprig or two each of parsley, basil / marjoram and mint, finely chopped
sea salt and black pepper
some finely pared zest of lemon

for the bruscetta:

2 slices of bread (138 kcal)
1/2 clove of garlic, peeled (2 kcal)

Heat a frying pan over fairly high heat and fry the ham on both sides until nicely browned. Remove and drain on kitchen paper.

Lower the heat to medium, then add the courgettes, garlic and a spray or drizzle of olive oil to the hot pan, along with about half of the herbs and season lightly. Smaller, fresh courgettes merely need to be sautéed for about 5 minutes, until lightly golden. For older courgettes, sauté for 5 mins, then cover with a lid and cook for up to 10 minutes more, until tender.

Meanwhile, toast the bread on both sides, then rub with the clove of garlic.

Add the remaining herbs and lemon zest to the courgettes, spoon over the toast, and top with the crispy ham.

Per serving: 290 kcals
Carbs 29.6g, Fat 11.6g, Protein 18g,

Serving suggestion ; a little basil oil and a side salad of tomatoes in olive oil on some green leaves.

Tomato Tales – Sundried Tomatoes

Posted on August 10, 2016 by Belinda Berry

A lot of people know that I love to grow tomatoes. A lot of tomatoes. Lots of different varieties. This year I think I have about 60 plants of 20 or so different sorts. Not only do I love to eat a simple tomato salad, I like to have enough tomatoes so that I can avoid buying canned tomatoes or pizza or pasta sauce altogether. I also generally find that those you buy from the supermarket are pretty tasteless, especially out of season, so I prefer to use my own frozen or sundried tomatoes instead throughout the winter and spring.

With the smaller tomatoes, I generally sundry them and then store them in olive oil. I find they only need 2 or 3 days in the sunshine. Cut them in half, lay them cut side up on a tray, sprinkle with sea salt. I usually put a wire rack over the top which keeps flies off successfully. Leave them in a sunny spot, but bring them in overnight or if there is any hint of rain.

If it looks like they aren’t going to get fully dry because of poor weather, they risk going mouldy, so then I finish them off in the oven – at about 80c until they are the texture I like, which is still kind of soft, but crinkled, what the French would call mi-cuit. If you don’t have sunny weather at all, you can do the whole thing in the oven, or you could use a dehydrator. But I think the sunshine gives the most flavourful results and the best texture.

Once they are dried to your liking, you can store them in a jar of olive oil. I push in as many as I can fit in the jar and then pour in good quality virgin olive oil to completely cover them. Use a chopstick or spoon to ensure there are no air bubbles. I can get at least a whole tray full in one jar, so it is a good space-saving method of storing them. Keep them in a cool, dark place and I find they last at least a year and even two (on the occasions when I have made more than we get through).

Another way of storing them that I am trying this year, is putting them in a ziploc bag and freezing them. I think this could be an excellent way of saving them to make a paste with later, or just to add them in to all sort of savoury dishes.

So to finish with, here is one of my favourite ways of using sun dried tomatoes

Quercy Melon, Cucumber, Goat’s Cheese and Sundried Tomatoes

Per person

¼ of a Quercy (charentais) melon, peeled, deseeded and cut into 3 wedges (41 kcal)
40g of soft goat’s cheese (77 kcal)
a chunk of cucumber, halved, peeled, deseeded and sliced into thick chunks (8 kcal)
6 small sundried tomatoes, or slices of 2 large ones (18 kcal)

Dress with a drizzle of vinaigrette made with olive oil, walnut vinegar, balsamic vinegar, grainy mustard, garlic, sea salt and pepper and scatter with some fresh basil or finely chopped mint. Add about 40 kcals for a tbsp of dressing (ratio of olive oil to vinegar 1:2).

Per serving: kcals184
Carbs 18g Fat 10g Protein 7g

This makes a fabulous starter, or a light lunch. I really like it best with the soft goats cheese, like a buche fraiche (fresh log) that I can buy in the market, or the Petit Billy type of chèvre frais; but you could also use cabecou, or perhaps some sheep’s cheese like feta or buffalo mozzarella.

This recipe first appeared in my book Focus on Flavour: Recipes inspired by living in South West France.

Bon Appetit!

Upside Down Fish Pie

Posted on August 5, 2016 by Belinda Berry

This is dish I have made lots of times now. It is very forgiving of quantities, of the type of fish, of the herbs in the gremolata. You can peel the potatoes or not, use big or small ones, use red, white or spring onions, use whole small or larger halved tomatoes, or even some tinned or frozen tomatoes… It’s a great dish for preparing ahead, up to the stage where you add the fish for the final cooking time; so it works well for a dinner party with friends, all you need to serve alongside is perhaps a fresh green salad or lightly steamed green veg. I have served it on a fast day by using smaller pieces of fish and being mean with the olive oil and potatoes! It is quite substantial and satisfying. For a lower-carb version, you could swap potatoes for slices of summer squash.

Tip: I keep a bag of frozen breadcrumbs in a ziploc bag in the freezer, which makes it really easy just to grab a couple of handfuls to sprinkle over the top of a dish like this – it adds a great texture and saves the fish from drying out.

Upside Down Fish Pie with Gremolata

This recipe has evolved from a recipe that I spotted in “delicious” magazine, where the potatoes are on the bottom and there are breadcrumbs sprinkled on the top. I particularly like it with salmon, but it works brilliantly with cod, haddock or for a real treat try it with sea bass.

Serves 4

500g red skinned potatoes, peeled and thinly sliced 352 kcals
1 red onion, thinly sliced 44 kcals
2 tsp olive oil 80 kcals
100g cherry tomatoes, halved 16 kcals
25g sundried tomatoes, sliced 64 kcals
4 fish fillets 844 kcals
1 red chilli, seeds removed, finely sliced 4 kcals
8 slices of lemon 16 kcals
60g wholewheat breadcrumbs 144 kcals
1 tbsp olive oil 120 kcals

For the Gremolata

6 marinaded anchovy fillets, chopped 24 kcals
2 cloves garlic, chopped 8 kcals
1 tbsp olive oil 120 kcals
Zest of 1 lemon
A bunch of parsley leaves, chopped 4 kcals
Preheat the oven to 180c (fan).

Brush a roasting tin with oil, then add the potatoes, onions into a roasting tray, drizzle with the remaining oil, season with salt and pepper and then mix together.

Bake for 15 minutes.

Add the tomatoes and dried tomatoes and cook for a further 15 minutes, by which time the potatoes should be nearly cooked through.

Mix the breadcrumbs with the olive oil in a plastic bag and shake to mix.

Put the fish fillets on top, decorate with lemon and chilli slices and sprinkle the breadcrumb mixture over the top.

Bake for a further 15 minutes, or until the fish is cooked through.

Meanwhile, make the Gremolata by whizzing all the ingredients in a food processor to make a sauce.

Serve with the Gremolata drizzled over.

Per serving: kcals 460
Carbs 51g Fat 21g Protein 20g

If you have started the meal with a salad or a vegetable dish, there is no need to serve anything else with this, but a crisp green salad, some wilted spinach or steamed broccoli make a good visual contrast.

This recipe can be found in my book 5:2 Healthy Eating for Life, available from Amazon in print or kindle format.

Beautiful Basil…

Posted on July 29, 2016 by Belinda Berry

It’s getting to the time of year when most of my gardening time is spent watering and harvesting. The first wave of beans and the raspberries are now coming to an end, but tomatoes, cucumbers, courgettes, summer squash, Swiss chard and perpetual spinach are growing abundantly, and the first chillies are ripening.
For these vegetables I’ve been trying out some new ideas, most of which I have captured on my Pinterest board – Seasonal Specials.

I also have some fabulous Basil plants. This year I have Purple, Sweet Green Genovese and Thai varieties.

So, what to do when you have a fabulous amount of basil? I make Basil Oil – it is wonderful drizzled over fish, chicken, anything with tomatoes, roasted vegetables, cheese…. This and the other following recipes are from my first book Focus on Flavour.

Basil Oil

I came across this in a book by Annabel Langbein and it was an instant hit with me, because I adore basil and mourn the end of the growing season. This is the perfect way to preserve the intensity of its flavour and colour. It gives a terrific visual lift to the Tomato and Feta Tartlets as well as giving its heady herbal warmth to chicken, fish, potatoes or other vegetables.

1 cup tightly packed basil leaves
Boiling water
½ cup olive oil
½ tsp sea salt

Pour the boiling water over the basil leaves and immediately refresh under cold water. Drain well and blot dry with paper towel. Blend with salt and olive oil until smooth. Store in the fridge or freeze in ice cube trays.

Approx 120 calories per tbsp

Tomato and Feta Tartlets with Basil Oil

These little tarts are really yummy. A wonderful mixture of tastes and textures. You could use mozzarella instead of feta.

Serves 6

Ready rolled Puff Pastry (373 kcal)
3 – 4 large ripe tomatoes (100 kcal)
½ pack (75 grams) feta cheese, sliced (200 kcal)
Sea salt and black pepper
3 tbsp Basil Oil (360 kcal)

Preheat oven to 200ºC. Cut out circles about 10cm diameter from the pastry. Lay onto a baking tray and prick the bottom with a fork. Chill for 20 minutes.

Slice the tomatoes and layer on the pastry, alternating with the cheese. Drizzle with basil oil and season well with salt and freshly ground black pepper.

Bake for about 10 minutes until golden brown.

Serve with a drizzle of basil oil on the plate.

Approx 175 kcals per serving

I also love to make my own Pesto, but instead of using Pine Nuts, I use Walnuts

Walnut Pesto

Until I discovered Basil Oil this was the only way in which I could capture the wonderful aroma of basil to use beyond the season when it grows fresh. We have plenty of walnuts here, so I used them instead of pine nuts and I think they give the pesto a really fantastic flavour. It also tastes delicious without the cheese for vegans or those avoiding dairy products.

I use this with pasta for a simple starter or lunch dish, mix it in to a vegetable soup just before serving, or spread over meat or fish (see Chicken Pesto Parcels).

1 cup basil leaves
2 cloves garlic
½ cup shelled walnuts
½ cup olive oil
Sea salt
25g finely grated Parmesan or other hard cheese (optional)

90 calories per tbsp
Fat 9.5g, Carbs 0.6g Protein 1.6g

Put the basil, garlic, walnuts and salt into a blender with about half the olive oil to mix to a paste. Stir in the cheese, if using. Transfer to a screw-top jar and pour in extra olive oil to cover completely. Screw on the lid and store in the fridge. Mix well before using and recover any remaining paste with olive oil again. Keeps well.

Chicken Pesto Parcels

A super simple way of dressing up a piece of chicken, full of flavour and great for a 5:2 fast day

Cooking the chicken wrapped in paper helps to keep all the flavour and juiciness in. This is a great way to cook if you need to cater for different preferences – meat, fish and vegetarian parcels can all be cooked at the same time without transferring their flavours.

Serves 4

4 escalopes of chicken (or turkey) (164 kcals per 100g)
2 tbsp Walnut Pesto (180 kcal)
4 slices Bayonne ham (183 kcal)

Preheat the oven to 200ºC.

Spread the pesto on the chicken. Lay the ham on top. Roll up each one and place into the centre of a sheet of baking paper, then fold up and seal into parcel. Bake for 30 minutes at 200ºC.

Lovely served with braised endive in a cheesy sauce.

Approx 250 calories per serving (based on 100g chicken)

A recipe for Za’atar and some ways of using it

Posted on January 7, 2016 by Belinda Berry

Za'atar I’ve been having fun with my meal plan – turning dreams into reality….well at least, giving form to ideas and trying to make our meals both visually appealing and tasty. I find it really helps to have a plan to work to, even if I adjust my ideas a little as I go along.

For Tuesday lunch, the plan said ‘raw vegetable salad’ for lunch. A lot of possible interpretations of that. So I decided to go for a colour theme, which was Red, White and Green. Red and Green Salad Red Cabbage, with Oak Leaf Lettuce, Rocket and two kinds of Radishes – red and black made up my first salad. The little slivers of black radish, which is pure white inside, could be replaced with celeriac or turnip. This was dressed with my usual vinaigrette based on walnut and balsamic vinegars and olive oil.
The second one is what my mother would have called ‘Winter Salad’ – cooked beetroot, apple and celery. I topped it with the last of the Tsatsiki and sprinkled it with Za’atar. I must make some more of that, it has been useful in so many different dishes! More on that in a moment.

For dinner, I followed an idea from Mimi Spencer’s book “the fast diet recipe book“, rubbing crushed fennel seeds into some pork, which is sealed over a high heat, and then set aside. In the juices (or in a little olive oil if you aren’t using meat), gently sauté some chopped garlic and red chilli. Add 200ml of stock, some grated lemon zest, seasoning and a little lemon juice and pour over quartered fennel bulbs in a baking dish. Top with the pork and bake in a hot oven for 15 to 20 minutes, covering with foil for the latter part of the cooking to keep the meat moist. I can imagine working this in several different ways, with tofu or fish, perhaps using capers and/or fresh herbs.

For dessert, I made filo cups – just one sheet of filo is enough to make two cups. Cut the sheet into quarters, brush lightly with melted butter, and lay two pieces on top of each other at angles and press into a ramekin. I used another smaller ramekin inside to help hold the shape, but I think it could work without.

Bake for about 8 minutes, until they start to turn golden, then remove and allow to cool. I filled them with a spoonful of lemon curd and topped it with (defrosted) rasperries, but this is another idea which can take so many different fillings, such as poached plums with ginger, see left (as in 5:2 Healthy Eating for Life).
I think especially when you are having a low carb meal, having something that is light and crispy can make a big difference to enjoyment. Only 41 calories and 8g of carbs for the pastry, plus another perhaps 20 calories for the butter. Fill it with thick greek yogurt and fresh berries for a delectable low calorie treat.

I have come across a lot of recipes calling for the use of Za’atar, but it was impossible to find locally. What surprised me was that despite it being frequently mentioned in books, none of the ones on my shelf had a recipe for it. Thanks to Google, I discovered that it only has 4 or 5 ingredients, so I resolved to make my own.

I found the Sumac in Cahors at Les Cafes Lebert, where they have a fabulous selection of world foods. The oregano came back with me from Greece and the thyme was a gift gathered by a friend who visited Provence. I do tend to look out for freshly dried herbs, if you know what I mean, rather than those rather dusty looking ones in little jars.

And here is my recipe for Za’atar

1 tbsp roasted sesame seeds
½ tsp Maldon salt
1 to 2 tbsp dried oregano
1 tsp wild thyme
1 tsp sumac

Grind all together and store in an airtight jar.

You will find lots of recipes that use Za’atar, particularly those by Ottolenghi. I love his baked aubergine recipe, which I top with greek yogurt and za’atar and sprinkle with pomegranate seeds.

I love it sprinkled on flatbread before baking (also works well to dip bread into, along with olive oil and balsamic vinegar), but also over dips and roasted vegetables. It reminds me of gomasio, the Japanese / macrobiotic condiment of crushed sesame seeds and salt; but the herbs, especially the lemony bitterness of the sumac, add another dimension and make it a versatile and more-ish choice for livening up simple vegetables.

12 Super Soups – for fast days or any day

Posted on January 5, 2016 by Belinda Berry

I love soups! They are a great way of filling up before your main course, or make a perfect lunch. They can showcase all kinds of vegetables and elevate them to become star ingredients. They are a great way of increasing your veg intake, so helping you to have more fibre and get your five-a-day.

I make my own stock quite often, but if not, a good quality bouillon powder or cube is perfectly acceptable – especially on a fast day, the extra salt can be very helpful at balancing your electrolytes, so keeping headaches and light-headedness at bay.

Most of these soups are easy to prepare and quick to cook and can be simmering gently while you get on with making a main dish. I often make a larger quantity than I need and freeze leftovers for another day.

Vary your textures, from a clear broth such as in Hot and Sour Soup, to a hearty chunky soup such as the Spicy Chickpea and Spinach, with a variety of smoother textures in between. A stick blender is a really useful but inexpensive tool that helps to make smooth soups easily, right in the pan, without extra washing up.

Make the most of herbs and spices to add flavour and depth – a little sprinkle at the last minute is appealing to the eye as well as to the palate. Try a grating of strongly flavoured cheese, such as parmesan, a spoonful of pesto, a few toasted slivers of almonds, a swirl of yogurt, finely chopped fresh herbs, some drops of chilli sauce or some freshly roasted and ground spices.

Here they are, in order of calorie counts and with links to the recipes.

12 Super Soups	Photos	Number of Calories
Mushroom and Celery		36
Watercress		60
Hot and Sour (Tom Yum)		76
Moroccan Cauliflower with Almond		87
Tuscan Zucchini		89
Carrot and Coriander		97
Bargeman's Tomato		110
Caribbean Butternut Squash		120
Italian Vegetable		124
Spicy Chickpea and Spinach		150
Spring Minestrone		150
Click on the links above for the recipes

All the recipes are in my book 5:2 Healthy Eating for Life, available on Amazon in kindle and print editions

Focus on Flavour

5:2 Healthy Eating for Life

Category Archives: Recipe

A golden start to the day…

Like this:

Turmeric is my latest go-to spice

Like this:

Can you have too many courgettes? I don’t think so….. Greek-inspired Courgette Patties

Greek Inspired Courgette Patties (Kolkithokeftedes)

Like this:

Thai Salmon Patties with Pickled Vegetable Ribbons <250kcal

Thai Salmon Patties with Pickled Vegetable Ribbons

Like this:

Courgette Bruscetta with crispy Jambon Cru

Sauteed Courgettes with Herbs, Garlic and Lemon

Courgette Bruscetta with Crispy Jambon Cru

Like this:

Tomato Tales – Sundried Tomatoes

Quercy Melon, Cucumber, Goat’s Cheese and Sundried Tomatoes

Like this:

Upside Down Fish Pie

Upside Down Fish Pie with Gremolata

Like this:

Beautiful Basil…

Basil Oil

Tomato and Feta Tartlets with Basil Oil

Walnut Pesto

Chicken Pesto Parcels

Like this:

A recipe for Za’atar and some ways of using it

Like this:

12 Super Soups – for fast days or any day

Like this:

Share this:

Like this:

Share this:

Like this:

Greek Inspired Courgette Patties (Kolkithokeftedes)

Share this:

Like this:

Thai Salmon Patties with Pickled Vegetable Ribbons

Share this:

Like this:

Sauteed Courgettes with Herbs, Garlic and Lemon

Courgette Bruscetta with Crispy Jambon Cru

Share this:

Like this:

Quercy Melon, Cucumber, Goat’s Cheese and Sundried Tomatoes

Share this:

Like this:

Upside Down Fish Pie with Gremolata

Share this:

Like this:

Basil Oil

Tomato and Feta Tartlets with Basil Oil

Walnut Pesto

Chicken Pesto Parcels

Share this:

Like this:

Share this:

Like this:

Share this:

Like this: