Grilled Mackerel on a bed of Cauliflower Cous Cous and Massaged Kale Salad

Antioxidants, anti-inflammatory benefits, cancer protective compounds, cholesterol lowering properties, flavonoids which ward off inflammation and oxidative stress, and supporting the detoxification system, these are just a few properties that the versatile little green leaf called kale has, making it in my eyes the king of superfoods! So, massaging your salad - not the most normal thing to do, and when you tell people whats on the menu your sure to get some funny looks! But honesty this one simple trick will change the way you look at kale forever, by massaging raw kale it takes out the bitterness and makes it much softer than usual! Whilst massaging, it will start to wilt, become soft and a more vibrant green, give your kale some love, go ahead, massage away! Your jaws and tummy will thank you.

Perfect as a side to your protein, or mixed with whatever you've got in the fridge for a tasty salad, here I served mine with the omega-3 rich fish Mackerel, and my Cauliflower Cous Cous, but you really can pair it with anything and it will still taste great!

Ingredients:
(Serves 4)
(For the Fish)
- 4x Whole Mackerel (Gutted and Cleaned) - If you do not like the look of the whole fish on your plate, of are cooking for people who would struggle with filleting the fish, then Mackerel Fillets will work just as well!
- 3x Lemon (1x Juiced and 2x Cut into 1/2" Slices)
- 2x Garlic Cloves (Crushed)
- 2tablespoons of Extra Virgin Olive Oil

(For the Cauliflower Cous Cous)
- 1x Medium/Large Cauliflower (Grated)
- 2x Garlic Cloves (Crushed)
- 1tablespoon of Extra Virgin Olive Oil

(For the Kale Salad)
- 200grams of Kale (Stalks Removed)
- 1x Lemon (Juiced)
- 200grams of Pomegranate Seeds
- 1teaspoon of Umami Paste* (Or 1x Garlic Clove Crushed)
- 1tablespoon of Agave Nectar (Or Runny Honey)
- 2tablespoons of Extra Virgin Olive Oil

Top Tip: Umami Paste is something which you will always find in my pantry - a condiment made from ingredients such as anchovies, black olives and parmesan, which are rich in a naturally occurring chemical called glutamate it comes in a foil tube much like tomato purée, but a quick squirt in sauces, dressings or even rubbed on your protein will transform your meals into something spectacular! So go out and get some for yourself!

Method:

1) Firstly prepare your fish, make sure that they are completely clean, then with a sharp knife, score the skin and flesh several times on each side about an inch apart. Put the Lemon Juice, Olive Oil and Garlic Cloves into a bowl and whisk until completely combined and then rub all over the outsides of the fish and season well with Salt and Pepper before placing on a baking tray. Finally use around two disks of the sliced lemons per fish and  place them in the cavity. Fish ready - put it to one side!

2) Next its time for the fun part - Massaging the Kale! Firstly squeeze your Pomegranate Seeds so that they release some of their juices, put these juices along  with the Lemon Juice, Olive Oil, Umami Paste Agave Nectar and Olive Oil with a good seasoning of Salt and Pepper into a Large Bowl and whisk until combined.

3) Throw in the Kale and Massage Away! You will visibly see the Kale becoming softer and more vibrant! (I massaged mine for around 3-5 minutes) When your satisfied with your Kale, stir in the Pomegranate Seeds and that your salad ready!

4) All thats left is the Cauliflower Cous Cous, cook your crushed Garlic Cloves with the Olive Oil in a large frying pan over a medium heat for a few minutes then throw in your grated Cauliflower, turn down the heat and cook for a further 10 minutes until the Cauliflower has Softened. Season well with Salt and Pepper.

5) While your Cauliflower in cooking, turn on your grill to its highest setting and place the fish underneath, the length of time they take to cook will depend on the size of your Mackerel, but generally its about 5 minutes on each side, until the scores have opened up and the skin has blackened  and gone crispy (if you are cooking fillets of Mackerel, cook them skin side down first).


All thats left is to plate up! This is really up to you but I grabbed a handful of the Kale Salad, put some of the Cauliflower Cous Cous on top and then layer up the Fish! This fresh healthy tea s perfect for any night of the week packed with anti-oxidents and gluten-free, paleo friendly and carb-free!

Enjoy!

Charlotte x

Lebanese Flatbread Pizza With Spiced Sweet Potato and Sultana's

As a student, anything carb-based is definitely your friend but next time you fancy a pizza, why not try this healthier take on the student classic. This Lebanese inspired flatbread bursts with flavour and heat from the Middle-Eastern mix of spices, and finished with the fresh yoghurt and zingy herbs, you won't be reaching for cheese to add to your pizza again! Of course, anything goes when making pizza'a and this dough can be loaded up with whatever you fancy, but give this recipe a try first and let me know what you think!

Ingredients:
(For the Pizza Dough - Serves 4)

- 400grams of '00' Flour (can be bought at most large supermarkets)
- 100grams of Semolina Flour
- 1teaspoon of Salt
- 1 1/2teaspoons of Caster Sugar
- 1x 7gram Sachet of Fast Action Dried Yeast
- 325ml of Warm Water

(For the Topping)

- 2x Medium Sweet Potatoes (Diced)
- 1x Shallot (Finely Chopped)
- 1x Garlic Clove (Crushed)
- 1tablespoon of Olive Oil
- 1teaspoon of Ground Coriander
- 1teaspoon of Ground Cumin
- 1tablespoon of Baharat Spice Mix*
- 300ml of Vegetable Stock
- 75grams of Sultana's
- 50grams of Flaked Almonds
- 250ml of Plain Yoghurt
- 1x Green Chilli (Finely Chopped)
- A Few Sprigs of Coriander and Mint to Garnish

*Top Tip: If you can't find Baharat Spice Mix, why not make your own! All it takes is; 2tablespoons of Black Pepper, 1tablespoon of Ground Cinnamon, 1tablespoon of Ground Coriander, 1tablespoon of Ground Cloves, 1 1/2tablespoons of Ground Cumin, 1/2teaspoon of ground Cardamom, 2teaspoons of Ground Nutmeg and 2tablespoons of Paprika. Mix it all together and keep in an airtight container for up to three months.

Method:

1) For the dough, grab a big bowl and put the '00' Flour, Semolina Flour, Salt and Sugar in and combine.

2) Mix the Yeast with a little of the water to make a paste, then gradually add the rest of the water, mixing until all the Yeast paste has dissolved.

3) Make a well in the middle of the flour and add the water, bit-by-bit combining well until all of the water has been added and a dough has formed. Knead the dough on a lightly floured surface for about 5minutes until it smooth and elasticated, then place on an lightly oiled baking tray covered by a damp cloth in a warm room for about an hour to prove, until it has doubled in size.

4) Meanwhile for the topping, heat the Olive Oil in over a medium heat and fry the Onion, Garlic and Spices for about 4 minutes until soft.

5) Add the Sweet Potato, and fry for a further 2-3minutes until its all been coated by the spices, then add the stock, reduce to a low heat and simmer for about 20 minutes until almost all of the liquid has reduced and the Sweet Potato is tender.

6) Add the Sultana's, combine and take off the heat putting to one side to cool for later.

7) Set the oven to 200'C, and if you have one, put a pizza stone in to heat up. When the dough is ready, 'knock back' the air by kneading again for another couple of minutes, divide into four equal balls and roll out until they are around half a centimetre thick.

8) Cover the top of the pizza's with the cooled topping, leaving about a centimetre crust around the edges, and then putting about 4 tablespoons of the Yoghurt dotted around on top. Then place in the oven for 15-18 minutes until the base has cooked and the crusts have browned.

9) Finally, garnish the pizza's with the Mint, Coriander and Green Chilli.

Nothings better than a hot pizza straight from the over so tuck in and Enjoy!

Charlotte x

Gluten-Free, Sugar-Free, Dairy-Free Chocolate Cake - No, Im Not Joking!

Ok so you probably read the title of this recipe, and laughed! I mean I don't understand how you can have a cake without any sugar or butter (the good stuff!), but when my sister recently started following the Alkaline Diet for health reasons, she had to cut out all of those things. So I made it my mission to make her a chocolate cake which she would not only enjoy (not like the free-from rubbish from the supermarkets) but one that she was actually allowed to eat without any consequences to her health. using coconut flour, as its quite oily means the sponges turn out slightly denser than a normal sponge cake, with a tighter packed crumb, but its still delicious and got the seal of approval from my sister, who went back for a second slice!

Ingredients:
(For the Cake)
- 1/2cup of Coconut Flour (less a tablespoon)
- 1tablespoon of Cacao Powder
- 1/2teaspoon of Baking Powder
- 1/4teaspoon of Sea Salt (fine)
- 1/2cup of Coconut Oil (melted)
- 1/2cup of Agave Nectar
- 4x Eggs (whisked)
- 2tablespoons of Soy Milk (can also use Almond/Coconut)
- 1teaspoon of Vanilla Extract

(For the Frosting)
- 1cup of Dates (pitted)
- 1/4cup of Cacao Powder
- 1/4cup of Coconut Oil (melted)
- 3/4cup of Water

(For the Decoration - please note the flowers and biscuits are not sugar-free/dairy-free, so for those following the alkaline diet, remove when serving)
- Easy roll fondant icing (Pink, Yellow, White)
- Gluten-free Chocolate Wafer Biscuits (3 packets)
- Green ice-lolly sticks

Method:
(For the Cake)

1) Firstly set your oven to 180'C, and line you baking tins (I used two miniature spring-from tins 6" in diameter and 1.5" deep, but an 8" baking tin will work just as well, you will just have a thinner cake!)

2) Next grab a large bowl and add the coconut flour, cacao powder, baking powder and salt, then combine.

3) Now its time to add your wet ingredients; the eggs, agave nectar, coconut oil, milk and vanilla extract and make sure everything is completely combined (either by hand or using an electric whisk). Note this is a wet cake mix, and does not resemble traditional cake batter - don't fear it still bakes like a cake!

4) Divide your mixture between the two cake tins and place in the oven for around 20-25miuntes, checking to see if they are backed by placing a knife in the centre, if it comes out clean they are ready.

5) While your cakes are cooling you can prepare your frosting. Throw all of the ingredients into a large mixing bowl or blender, and whiz until completely smooth. I was mesmerised at how these few simple ingredients could make such a delicious rich chocolate frosting, it was a wonder there was any left for the cake when they finally cooled!

6) For the flowers, I used different colours of ready roll fondant icing, and stamped out the flowers with specialist fondant cutters. I then wet one side of the flowers (the water acts as glue), placed a lollipop stick on it and then put another fondant flower on top sandwiching the stick between the two.

7) Once your sponges are cool cover the top of one with about a third of your chocolate frosting, then place the second sponge on top. Use the remaining frosting to cover the top and side of the cakes. Open you gluten-free biscuits and place around the sider of the cake, securing them in place with a ribbon and finally decorate the top with your spring flowers!

This cake is sure to catch everyones attention, and is the perfect centrepiece for your table in spring. Better yet, the whole thing is gluten-free and still tastes amazing! Let me know how your cakes turn out, and share your pictures using @prettyfishy_x - Enjoy!

Charlotte x

Cauliflower Cous Cous Salad with Pomegranate and Mint

If your looking for a gulten-free, paleo friendly substitute for cous cous or rice, then look no further than Cauliflower. Its surprising grain-like texture makes it a perfect side dish to you protein or fish, or mix it with some salad ingredients and serve on a bed of leaves and you have the perfect salad, and the best part - its carb-free! Of course it doesn’t taste the same as rice but I think it’s more delicious. So lets not waste anymore time, and I'll share with you how I make my Cauliflower Cous Cous Salad with Pomegranate and Mint.

Ingredients:
(Serves 2)

- 1x Cauliflower (Heads only, grated)
- 1x Garlic Clove (Crushed)
- 1tablespoon of Coconut Oil
- Salt and Pepper to taste

- Handful of Pomegranate
- Handful of Pine Nuts
- Handful of Flaked Almonds
- Handful of Mint (Chopped)
- 1/2 a Red Pepper (Diced)
- 2x Spring Onions/Scallions (Sliced)
- 2x Tomatoes (Diced)
- A good handful of Spinach

Method:

1) Firstly grab a big bowl and grate a whole cauliflower using a coarse grater. You only want to grate the heads, not the woody stalks and you should produce a bowl of what resembles grains - simple!

2) Next fry your garlic in the coconut oil over a medium heat for a few minutes until softened. Then add the cauliflower, turn down the heat and cook gently for a further 10 minutes seasoning well with salt and pepper.

3) Meanwhile lay your spinach in the bottom of your serving bowl.

4) When you cauliflower is ready, combine with the remaining ingredients; Pomegranate, pine nuts, almonds, red pepper, spring onion, and tomatoes, then pour it on top of your spinach. Garnish with the mint and a little olive oil and you done!

A simple tasty salad which can be served on its own, or as an accompaniment to your protein or fish, or even as the side dish to your curry*! The cauliflower cous cous is amazingly tasty and extremely versatile, and can be mixed with any salad ingredients.

Top Tip: Try the Cauliflower cous cous with the Sweet Potato and Pineapple Curry posted yesterday as another gluten-free alternative to rice! They compliment each other perfectly.

Enjoy!

Charlotte x

Very Berry Smoothie Bowl

Good morning followers! Breakfast is my favourite meal of the day and this morning smoothie bowl is the perfect start to your day, packed with fruit and protein, it is sure to keep you going until lunch!  Quick and simple, this versatile recipe can be mixed and matched with whatever fruit and nuts you have in your pantry.

Ingredients:
(For the Smoothie)
- 1x Banana
- 50grams of Blueberries
- 100grams of Raspberries
- 50ml of Almond Milk
- 2x Ice Cubes

Method:

1) Throw everything into your blender and whiz until smooth!

Top Tip: This can be made the night before and kept in the fridge for busy mornings!

2) Top with whatever nuts or seeds you like and thats it, a simple and delicious breakfast made in a matter of minutes!

This is the perfect summertime breakfast enjoyed in the garden with a hot cup of coffee! Enjoy!

Charlotte x

Sweet Potato and Pineapple Curry with Gluten-Free Chapatis

My love for spicy food is all down to my wonderful Mum! She has been feeding me spicy hot curries for as long as I can remember so when I get a craving for a spicy curry, instead of heading to the local Indian takeaway, this is my go-to guilt-free recipe! An unusual but tasty combination of sweet potato and pineapple paired with the heat of the chilli gives this curry a sweet twist. This super simple curry is packed with fresh veg (usually whatever left over in my fridge!), this is a dish where you are guaranteed to see me heading back for seconds to dip in any left over chapatis, and why not, its guilt-free!

Ingredients: 
(For the Curry - Serves 4)

- 2tablespoons of Korma Paste

Top Tip: Curry pastes are much tastier home made and are quick and easy to prepare when you have a well stocked pantry! For this Korma Paste put 2 cloves of Garlic (Peeled), a thumb size knob of Ginger (Peeled), a small bunch of Coriander, 2 fresh Green Chilli's, a tablespoon of Tomato Purée, a teaspoon of Garam Masala, 2 tablespoons of Ground Almonds, 3 tablespoons of desiccated Coconut, 2 tablespoons of Groundnut Oil and finally 2 teaspoons of both Coriander Seeds and Cumin Seeds tossed in a dry pan and crushed. Whiz it all together for a few minutes and hey presto!

- 2x Sweet Potatoes (Peeled and Diced)
- Half a small Pineapple (Peeled and Diced)
- 1x 400gram tin of Coconut Milk
- Coriander to Garnish

Then whatever vegetables you fancy! I usually use Green Beens, Peppers, Aubergines and Beef Tomatoes, but really anything goes!

(For the Chapatis)
- 1x cup of Gram Flour (Chickpea Flour)
- 1tablespoon of Sunflower Oil
- 1tablespoon of Milk
- 1tablespoon of Water
- 1teaspoon of Onion Powder
- 1/4teaspoon of salt

Method:

1) Fry the Korma Paste in a glug of oil over a medium heat for a few minutes in a large saucepan.

2) Add the Coconut Milk, Sweet Potato, and a little water so all the Potato is covered, then simmer gently on a low heat for about 15 minutes until its tender.

3) Meanwhile, grab a large bowl and combine all of the ingredients for your chapatis, using a fork at first then kneading with your hands until you have a smooth dough (if the mixture is to dry add more water a bit at a time.

4) Divide the mixture into eight, and then roll into balls before rolling out into circles on a lightly floured surface, around 10cm in diameter and a few millimetres thick.

5) Now back to your curry, adding the rest of your veg and keep on the heat until cooked, adding more water if required.

6) While the curry is finishing off, put a frying pan on a hot stove. Place the chapatis in one by one, cooking for around 4 minutes on each side. After the first flip the chapatis should 'puff up' in some places! (You can place the cooked chapatis in the oven on a low heat to keep them warm)

7) Once all the chapatis are cooked, finish your curry with a sprinkle of fresh coriander and enjoy!

And thats it! This healthy curry will kerb those cravings for a fatty curry and is a perfect dish to double up on the ingrediants and cook to share with friends! When I made this for my Mum for the first time, she came to the conclusion that she had taught me well, enjoy!

Charlotte x

Ginger and Walnut Cake with Lemon Buttercream

Although I love to cook healthy food, everyone loves the cheat day, and the big slice of cake that comes with it! So here's a recipe for one of my personal favourites, a moist ginger cake packed with crunchy walnuts and finished with a sweet yet tangy lemon buttercream frosting!

Ingredients:
(For the Cake)
- 200grams of Self-Raising Flour
- 200grams of Sugar
- 1teaspoon of Ground Ginger
- 1teaspoon of Bicarbonate of Soda
- 55grams of Butter
- 1 Egg (Beaten)
- 2tablespoons of Golden Syrup
- 240ml of Hot Water
- 25grams of Walnuts (Chopped)

(For the Filling)
- 100grams of Butter
- 200grams of Icing Sugar (Sifted)
- 1/2 a Lemon (Zest and Juice)

(For the Glaze)
- 50grams of Icing Sugar (Sifted)
- 1/2 a Lemon (Juice)
- A few Walnuts for Decoration

Method:

1) For the Cake: Set the oven to 180'C and grease and line a11" by 7" baking tin with greaseproof paper.

Top Tip: I used two miniature heart shaped baking tins roughly 5" in diameter and 2" deep, making two cute cakes each perfect for four people.

2) Grab a big bowl and mix together the Flour, Sugar, Bicarbonate of Soda before adding the Butter. 

3) Next using your hands, rub the butter with your fingers until the mixture looks like breadcrumbs (patience is a virtue - this may take some time to do correctly!)

4) Once you have your breadcrumb looking mixture, add the Egg, Water, Walnuts and Golden Syrup and stir with a wooden spoon until completely combined.

5) Place the mixture in the baking tin and bake in the preheated over for around 35-40minutes.

6) For the Filling: Combine the Icing Sugar, Butter and Lemon with an electric or hand whisk until light and fluffy, and leave to one side for later!

7) Once the cake has cooled, cut it horizontally across the middle and spread your Lemon Buttercream across the top of one of the halves, then place your second sponge on top.

8) For the Glaze: Combine the Lemon Juice and Icing sugar. You should have a thick but pourable glaze (if the mixture is too runny, add some more Icing Sugar, similarly if the mixture is too thick, add drops of water and stir until pourable)

9) Pour the gaze over the top of the cake, starting in the centre and letting it drip off the edges, finish with a few walnut pieces and enjoy!

Great with a cup of tea on a cold afternoon, and also a perfect recipe to try with children, letting them get stuck in when rubbing the butter (and letting them do all the hard work!)

Charlotte x

Beetroot Courgette with Feta, Pine Nuts and Mint

If I had to pick 5 foods which sum up my meals at university, ‘pasta’ would definitely be near the top of the list. In all shapes and forms and at any time of day – because that’s acceptable when you’re a student, its easy to master the art of boiling some pasta in salty water, before adding a jar of ready made sauce or pesto and voilà, a cheap filling meal in a matter of minutes. 

However it wasn't long before the effects of all the complex carbohydrates began to catch up on me and my growing tummy was an indication that it was time to start eating healthier and expanding my recipe repertoire. After purchasing a cheap spiralizer (from EBay – find the review in the ‘Reviews’ section on my blog), I was on my way. After producing your courgetti and blanching it in boiling water until its soft, the sky is the limit when it comes to how to serve it, pesto, cherry tomatoes and lemon juice are three of my favorite toppings however mixed with this beetroot purée and garnished with sweet garden peas, refreshing mint, salty feta and crunchy pine nuts is hands down the winner for me and some harsh critics (my ruthless housemates!)

Ingredients:

(Serves 2 People) 

- 1x Medium Beetroot (Small Apple Sized) (Diced)

- 2x Garlic Cloves

- Juice of Half a Lemon

- 2tablespoons of Extra Virgin Olive Oil (Plus a glug for roasting the Beetroot)

- 50grams of Feta Cheese (Crumbled)

- 50grams of Fresh or Frozen Garden Peas

- Handful of Pine Nuts

- Handful of Mint

- 2x Large Courgettes

Method:

1) Firstly set your oven to 200'C, and once its reached that temperature, put your Beetroot on a baking tray with one of the Garlic Cloves (skin on) and a good glug of Olive Oil, toss so that everything is coated and then season well with salt and pepper. Pop it in the oven for around 30 minutes until the Beetroot and Garlic is soft.

2) Meanwhile spiralize your courgettes and place the resulting courgette in a large saucepan of boiling water on the how over a medium heat for around 3 minutes until its soft. Take the pan off the heat placing to one side, leaving the cooked courgetti in the boiling water.

3) Once the Beetroot and Garlic Clove have been roasting in the oven and are softened, pop the Garlic Clove out of its skin and place in a bowl (or blender) along with the Beetroot, Lemon Juice, Extra Virgin Olive Oil, the remaining Garlic Clove and a tablespoon of water. 

4) Blend with a stick blender until you've got a smooth purée and taste, seasoning with salt and pepper accordingly.

5) Boil or steam your garden peas according to the packet.

5) Drain your cooked courgetti and add into the bowl with the Beetroot Purée, tossing until all of the courgetti is coated and has turned deep pink in colour.

6) Divide and serve the courgetti in two bowls, sprinkle over the cooked peas, mint leaves, pine nuts and crumbled feta then get stuck in!

A no-carbohydrate pasta alternative - which is surprisingly filling but still a light dish perfect for summer al fresco dining, who doesn't love sitting in the sunshine with good food and a chilled glass of white wine?! The vibrant colour of the beetroot against the white feta and green peas makes this a beautiful dish, and one which is sure to impress! I hope you love it as much as I do!

Charlotte x

Roasted Red Pepper and Tomato Sauce

This roasted red pepper and tomato sauce bursting with flavour is one thing that you will always be able to find in my fridge or freezer. Made with classic summer vegetables; tomatoes, peppers, onion and garlic roasted in the oven with the added warmth of a red chilli, then simmered together it can be served as a condiment, as a pasta sauce or even as a soup with chunky buttered bread to dip in. A truly versatile and easy peasy recipe that once you have tried, will be sure to stop you from buying jars of pasta sauce ever again!

Ingredients:
(Makes enough for 2 further meals)

- 500grams of Tomatoes (beef, cherry or vine -whatever you can find!)

- 500grams of Red/Orange Peppers (De-seeded)
- Half a bulb of Garlic
- 1x Red Chilli (Stalk Removed)
- 1x Red Onion (Roughly Chopped)
- 2tablespoons of Extra Virgin Olive Oil
- 1tablespoon of Honey/Agave Nectar
- 500ml of Vegetable Stock- Salt and Pepper to Taste

Top Tip: for a more child friendly sauce, either de-seed the chilli for less of a kick, or remove completely!

Method:

1) Set your oven to 180'C and find yourself a big roasting tray.

2) Pour about two thirds of the Olive Oil onto the roasting tray and throw on the Tomatoes, Peppers, Garlic (in the skin) and the Chilli, tossing them all in the Oil and seasoning well.

3) Put the tray into the preheated oven for around  40-45minutes until the Peppers have blackened and the Tomato skins have split (the garlic may be ready sooner - check at around 30 minutes and if its soft remove it from the tray and set to one side)

4) Meanwhile sweat the Onion in a large saucepan with the remaining Oil over a low heat for around 15 minutes.

5) Once the Onion is softened and almost translucent, add the Vegetable stock.

6) When the Peppers, Tomatoes and Chilli are roasted add the whole lot to the pan, along with the juices from the tray (released from the tomatoes)

7) Squeeze the roasted Garlic cloves to remove from the skins, before adding those to the mixture also.

8) Blend the whole lot with a stick blender or in a blender, then pass through a fine sieve back into the large saucepan to remove any lumps and seeds and provide a silky smooth texture.

9) Put the saucepan back on the hob on a low heat and stir in the Honey/Agave Nectar (tomatoes are naturally quite tart, so the addition of a natural sweetener, along with the sweet roasted peppers really rounds off the flavour of the sauce) and then season well with salt and pepper.

10) Simmer the sauce until you have it at your desired thickness, I usually leave mine for at least half an hour, usually leaving it for around an hour so the flavours have a great depth.

And thats it! A fool proof recipe which can be served straight from the pan, kept in an airtight container in the fridge for up to three days, or frozen in the freezer for up to three months! See my Superfood Falafel for one way to use to sauce, or come back soon to see it served alongside Spinach and Sweet Potato Gnocchi - but most of all, enjoy!

Charlotte x

Sweet Potato Jacket with Tuna and Crème Fraîche

I can't believe my Instagram page already has 100 followers after only 24hours! To mark this momentous occasion I am sharing with you one of my favourite healthy meals, perfect for both lunch and dinner and one which will requires only 5 ingredients to make! Sweet potato is one of the healthiest carbohydrates out there and that coupled with the protein and omega-3 from the tuna makes this an ideal post-workout meal which is sure to satisfy even the heartiest appetites with less than 400 calories per serving!

Ingredients:

- 1 Medium/Large Sweet Potato

- Half a 160gram Tin of Tuna Chunks (Drained)

- 2tablespoons of Crème Fraîche

- 1 Spring Onion (Scallion) (Finley Sliced)

- Chives for Garnishing (Chopped)

Method:

1) Set the oven to 180'C, and once at the right temperature - place your sweet potato on a baking tray in the oven for around 40 minutes, until crispy on the outside and soft in the middle (skewer the potato with a fork at the fattest point to chick if its soft)

Top Tip: To cut the time of this recipe in half, pierce the potato multiple times all over, then microwave for about 8-10 minutes until soft in the middle, then place in the preheated oven for a further 5-10 minutes until crisp on the outside.

2) Thats all the cooking done! Half your sweet potato, fill the middle with the Tuna and dollop the Crème Fraîche on top before sprinkling with the chopped Chives, Spring Onion and a good seasoning of salt and pepper! (I serve my potato on a bed of rocket to add some peppery-ness to the dish) 

I hope you enjoy this quick and easy meal as much as I do!

Charlotte x

Veggie Bean Fajitas

Happy Saturday everyone! Fancy a great sharing meal for everyone to tuck into tonight? Try my vegetarian bean fajitas with homemade guacamole and salsa, packed full of goodness and so tasty you can guarantee you'll leave everyone wanting seconds! 

Ingredients:

(Serves 4)

-1tablespoon of Vegetable Oil

-1 Onion (Chopped) 

-1 Red Chilli (Chopped)

-1 Garlic Clove (Crushed) 

-1x 400g Tin of Kidney Beans in Chilli Sauce

-2x 400g Tins of Black Beans (Washed and Drained) 

-150ml of Vegetable Stock

-A Handful of Coriander to Garnish

Top tip: remove the seeds from the chilli for a milder taste, or if you want your fajitas to have a kick leave them exactly where they are!

Method:

1) Grab a big pan and cook the Onion, Garlic and Chilli with the Vegetable Oil over a medium heat until softened.

2) Next add all of the Beans to the pan along with the Vegetable Stock and a good seasoning of salt and pepper and simmer for about 10 minutes until around half the liquid in the pan has cooked off.

3) Finally use a fork or potato masher to crush some of the beans, until your desired texture (I prefer to have some whole beans left along with the mashed ones!) the mixture shouldn't be runny, if it is just pop it back on the heat to thicken up, then garnish with the coriander.

And thats it - yes it really is that simple! Serve with warmed tortillas, a simple salsa of; Chopped Tomatoes, Onion, Coriander and Lemon Juice,  an easy guacamole made by mashing a ripe Avocado with Lemon Juice, salt and pepper, some sour cream for those who can't take the heat and a pile of freshly grated cheese! A perfect meal to get stuck into with friends and family.

Charlotte x

Banana, Pecan and Maple Syrup Cake

Ok, so I kicked things off with a healthy food post! Now for the cheat recipe! I was recently given the task of creating a birthday cake for my one of my closest friends, and based on her love of pecan plaits I came up with this little beauty - a banana, pecan and maple syrup cake! The addition of banana means the sponge is incredibly moist, whilst the cream cheese filling cuts through the sticky sweetness of the maple caramel glaze! I hope you enjoy this one as much as I did!

Ingredients: 
(For the cake)
- 200grams of Butter (Softened)
- 150grams of Light Soft Brown Sugar
- 4 Bananas (Mashed)
- 3 Eggs
- 75ml of Maple Syrup
- 400grams of Self-Raising Flour
- 2 Handfuls of Pecans (Finely Chopped)

(For the filling)
- 200grams of Cream Cheese
- 15ml of Maple Syrup
- 125grams of Icing Sugar (Sifted)

(For the caramel glaze)
- 100grams of Caster Sugar
- 100ml of Maple Syrup
- 100ml of Double Cream
- 50grams of Butter (Softened)
- Pecans to Decorate

Method:
1) For the Cake: Preheat the oven to 180'C, and grease two 8" round, 1.5" deep cake tins, lining the bottoms with grease proof paper.

2) Grab a big bowl and cream together the Butter and Sugar until light and fluffy (either by hand or with an electric whisk)

3) Next add the Banana and Maple Syrup and mix until combined. Then do the same with the Pecans and the Eggs.

4) Finally fold in the flour and then divide the mixture between the two tins and place in the preheated oven for around 40 minutes to work its magic.

Top Tip: skewer the cake with a knife in the middle to see if its cooked, if the knife comes out clean its ready, if not pop it back in the oven and check again every 5-or-so minutes. 

5) For the Topping: While the cake is in the oven find yourself a large, (heavy-bottomed if you have one) sauce pan and place in the sugar, putting if over a low heat on the hob to caramelise. DO NOT STIR! Although this is very tempting, leave the sugar to work its magic ON IS OWN, shaking occasionally to if the centre caramelises before the outsides.

6) When all the sugar has caramelised, remove from the heat and add the Cream, Maple Syrup and butter, the place back on the heat and stir until the mixture is soft, light brown in colour and has the thickness of caramel. Then take off the heat and place to one side.

7) For the Filling: Whisk together all of the ingredients and pop in the fridge until needed! Simple!

When the sponges are cool, its time to assemble your cake! Drizzle the top of your first sponge with around a third of the Caramel topping, then cover with your Cream Cheese filling. Place the second sponge on top and pour over the remainder of the Caramel sauce, starting in the centre and letting the sauce spill over the edges, decorate the top with the remaining pecans and enjoy!

Ta-Daah, a deicious, super sweet cake perfect for an indulgent afternoon tea, or an after dinner treat for the whole family!

Charlotte x