Kale, Spinach, Coconut and Quinoa Stirfry

When I came home from work today all I wanted was food then and now. This is a perfect midweek meal which is quick and healthy with a good dose of kale, spinach and any leftovers that you have in your fridge. Once again my little friend quinoa plays a big role in the protein element of the dish, but the sweet addition of coconut, the warm from the spicy sauce, finished with a squeeze of fresh tangy lime, trust me when I say the combination is a match made in heaven!

So although there seems to be a lot of steps, once you have your preparation complete it really is a quick meal. A top tip from me is cook your quinoa in large batches and either keep it in the fridge or the freezer, both work fine. Cooking quinoa is a long process, so by doing it this was you can almost cut your cooking time in half! And remember - the key to cooking in a wok is never stop stirring, so your food doesn't get stuck in the bottom!

Ingredients 
(Serves 2)

- 2 Eggs (beaten)
- 2 cloves of Garlic (crushed)
- 1 cup of Quinoa (cooked)
- 2 cups of Broccoli Heads (or whatever veg you have in the fridge!)
- 1 bunch of Spring Onions (finely sliced)
- 100grams of Kale (around half an average sized bag, stalks removed and shredded)
- 100grams of Spinach (again around half a bag)
- 3/4 of a cup of Coconut Flakes (I used unsweetened, but sweetened will also work fine)
- 1tablespoon of Soy Sauce
- 1tablespoon of Sriracha or Chilli Sauce
- 1 Lime (cut into wedges)
- 2tablespoons of Coconut Oil

Method

1) Firstly your going to need a big wok, and a big bowl. Put your wok on a high heat and add roughly a quarter of the Coconut Oil and leave until it is completely melted and hot! Next add you Eggs and stir until they have just scrambled. Once they are cook remove them from the wok into your large bow, and wipe any excess egg which is stuck to the sides with some tissue (be careful the pan will be hot!)

2) Place your wok back on the heat, add another quarter of your Coconut Oil, and once again wait for it to melt and get hot. Then add your Garlic, Spring Onions, and Broccoli (or whatever you've decided to add), and cook for around 2-3 minutes unitl they have softened a little (I prefer my Broccoli crunchy, but if you like yours a little softer you can always boil it in some fresh cold water for around 5 minutes before adding it to the wok).

3) Next add the Kale and Spinach to the wok, and and stir until they have wilted, this should only take a few minutes. When you have achieved t,

4) Place your wok back on the heat for a final time, turning it down a little and adding the remainder of the Coconut Oil, again waiting for it to melt, before adding your Coconut Flakes and Quinoa, Stir until your Coconut Flakes have turned golden brown and your Quinoa is hot. Remove the final ingredients from the wok adding to the bowl with your Kale mixture and Eggs.

5) Finally add your remaining two ingredients, the Sriracha and Soy Sauce to the bowl, mix it all up and serve with a wedge of lime.

Enjoy

Charlotte x

Tofu and Broccoli Curry

So I think its safe to say, Indian curries are not that popular in America, and tonight a curry is just what I fancied. After making the fresh curry paste with can be refrigerated or kept in the freezer, this recipe is quick and simple and definitely satisfied my cravings! Unlike the last curry which I posted, this one is all about the spices and with the addition of tofu, it was a perfect quick and healthy post-workout dinner, which I think may have proved to my new American house mates the wonder of Indian food!

Ingredients

(Serves 4)

- 1x Broccoli Head (stalks removed)

- 200grams of Sugar Snap Peas
- 1x Red Bell Pepper (diced)
- 1x Onion (finely chopped)
- 1x 1cm piece of Ginger (finely chopped)
- 1x packet of Extra Firm Tofu (340grams)
- 2tablespoons of curry paste - This can be bought, but is super easy to make and can be kept in an airtight container in the fridge for up to two weeks, or frozen into cubes in an ice cube tray which can be cooked from frozen for a quick and easy portion size! All you need is, 2 Garlic Cloves, a thumb size piece of Ginger (peeled), 1 teaspoon of Cayenne Pepper, 2 teaspoons of Garam Masala, 1 tablespoon of Smoked Paprika, 2 tablespoons of Groundnut Oil, Ground Almonds and Tomato Puree, 2 fresh Red Chilli's, 1 small bunch of Coriander,  1 tablespoon of Desiccated Coconut and finally 1 teaspoon of both Cumin and Coriander Seeds. Throw the whole lot into a blender and blend unitl you have a smooth paste.
- 1x 400gram tin of Coconut Milk
- 1x handful of Cashews
- chopped Coriander for garnishing

Method

1)  Firstly grab yourself a big saucepan and put in the Onion, Ginger and Curry Paste, frying on a medium heat for around 5 minutes to allow them to release their flavours.

2) Next add the Coconut Milk, then refill the empty tin with cold water and add that to the pan aswell, turning up the heat until it comes to the boil, then reducing back down to a gentle simmer.

3) Finally add all of the remaining ingredients to the pan (except the Cashews) and simmer for about 10 minutes until the broccoli is tender and the tofu is cooked. Then sprinkle in the Cashews and Coriander just before serving.

Serve with quinoa for an extra protein boost, or over rice or even my gluten free chapatis (recipe found with sweet potato and pineapple curry) and enjoy!

Charlotte x

Buffalo Quinoa Bites with Blue Cheese Dip

Hello everyone, so as you have probably noticed there has been a lack of posts on my behalf recently, this is due to my move the the United States of America! I can't quite believe I am now living in Long Island, NY, but this is going to be my home for the next 8 weeks! So to kick things off again, here's a dish inspired by the American classic, Buffalo Wings with a Blue Cheese dip.

I have already expressed my love for the super little grain that is the wonder of quinoa, protein-packed and gluten free, it provides the perfect base for these tasty Buffalo Bites, paired with the creamy Blue Cheese Dip (healthy due to the Greek Yoghurt) these Bites can be enjoyed as a snack, perfect for sharing, or on a crisp green salad. Eat them how you like and enjoy!

Ingredients
(Serves 4)

(For the Quinoa Bites)
- 1 1/2cups of Quinoa (cooked)
- 3tablespoons of Olive Oil
- 1/4cup of Buffalo Hot Sauce (so being in America now this is easy to come by, but most large supermarkets should sell hot sauce in the world food isle - sriracha will also work)
- 1/2cup of Kidney Beans (mashed)
- 1/4cup of Panko Breadcrumbs
- 1/2an Egg (beaten)
- Salt and Pepper to season

(For the Sauce)
- 1/2cup of 0% Greek Yoghurt
- 1tablespoon of Olive Oil
- 1x Garlic Clove (crushed)
- Small handful of Fresh Parsley (chopped)
- 2tablespoons of Blue Cheese (crumbled)

Method

1) Firstly grab yourself a bowl and combine all of the ingredients for the sauce, season well with salt and pepper then place in the fridge to keep cool.

2) Next take your hot sauce and 1 tablespoon of oil, place in a bowl and whisk until combined seasoning well with salt and pepper.

3) Now its time to make your Quinoa bites. Grab a big bowl and throw in the Quinoa, Breadcrumbs, Kidney Beans, Egg, and around half of your Hot Sauce mixture, then mix unitl its completely combined.

4) Now its time to get your hands dirty! Grab a small handful of the mixture and roll into a ball around 1.5 centimetres in diameter then repeat (you should end up with around 24 balls)

5) Put the remaining Olive Oil into a large frying pan and place over a medium-high heat. When the oil is hot, cook the balls in batches (around 10 at a time depending on the size of your pan) until they are golden and crisp on all sides.

6) Finally coat the cooked Quinoa Balls into the remaining hot sauce (carefully, they break up easily!) place on a plate and serve with your cool dipping sauce straight from the fridge!

Enjoy x

Quinoa Baked Fish, Chips and Mushy Peas

You can't beat that Friday night dinner of fish chips and mushy peas, is a view shared by me and my best friend and housemate. So when she finished her final ever exam for university this Friday, what better way to celebrate than to make us a healthy version of the British Classic.
So lets talk quinoa, super versatile, this little grain has become all the range and I'm fully on board! In salads, with curries and not as a crispy coating for my healthy fish and chips, its only downside is the time it takes to cook it! 

These cod loins are baked after being coated with cooked quinoa instead of breadcrumbs which gives them a healthy protein-packed makeover and means its completely gluten-free. They’re so yummy I’m not sure I ever want to have the traditional battered fish and chips again!

Ingredients:

(Serves 4)

- 120grams of Quinoa (cooked according to packet instructions and cooled)

- 50grams of Quinoa (milled to Flour, normal Plain Flour will work but will not be gluten-free)

- 1x Egg (Beaten)

- 5x Medium Sweet Potatoes (cut into chip size pieces)

- 4x Cod Loins

- 200grams of Frozen Garden Peas

- Salt and Pepper to taste

- 1tablespoon of Malt Vinegar

- 2tablespoons of Butter

- 1tablespoon of Olive Oil plus extra for greasing

Method:

1) Firstly, set your oven to 180'C, toss your Sweet Potato chips in the olive oil seasoning well, and then put onto a baking tray and place in the oven (they should take around 25-30 minutes)

2) While your chips are cooking, its time to prepare your fish. Put your beaten Egg, Flour, and cooled cooked Quinoa onto three separate plates seasoning the flour well with salt and pepper. Dip each piece of fish into the flour first, then the egg, and finally the quinoa making sure that its all covered. Place them on an oiled baking tray and put them in the oven with your chips (they should take around 12-15 minutes, varying depending on the size of your fish)

3) Finally while your Fish and Chips are baking, put your Garden Peas in a saucepan over a medium heat with a little splash of oil. When they are cooked, add the Vinegar, Butter and salt and pepper to taste. Then mash roughly with a fork or pulse with a stick blender.

And thats it! Plate up and enjoy your healthy fish and chips, I know my housemate did!

Charlotte x

Edamame Noodle and Carrot Salad with Miso Dressing and Grilled Squid

Looking for a healthy vibrant warm noodle salad which is gluten-free and full of flavour, then look no further. This Japanese inspired noodle salad can be whipped up in an instant - once you have the vegetables and noodles prepared and the dressing whisked up, its a simple job of tossing the whole lot together and is the perfect centre piece to any table for people to dig in and enjoy!

Ingredients:
(Serves 4-6)
(For the Salad)
- 400grams of Carrots (Spiralized or Peeled using a Julienne Peeler)
- 200grams of Edamame Spaghetti Noodles* (Soba Noodles work just as well but are not gluten-free)
- 300grams of Edamame Soya Beans (Shelled)
- 200grams of Sugar Snap Peas
- 1/4cup of Sesame Seeds (Toasted)
- Handful of Fresh Coriander
- 3x Whole Squid (about 500grams - Washed)

(For the Dressing)
-  ¼ cup of Soy Sauce
- 2tablespoons of Extra Virgin Olive Oil
- 1x Lime (Juiced)
- 1tablespoon of Toasted Sesame Oil
- 1tablespoon of Agave Nectar (or Runny Honey)
- 1tablespoon of White Miso (Gluten-Free)
- 1x Thumb size piece of Fresh Ginger (Grated and Peeled)
- 1teaspoon of Umami Paste

*Top Tip: Edamame Spaghetti are a great source of protein and fibre and can be found at most Health Shops.

Method:

1) Firstly put all of your ingredients for your dressing in a bowl and whisk it together until its all combined and starting to emulsify.

2) Next prepare your squid, washing it before cutting it into rings about 1/2 a centimetre thick pour about a tablespoon or two of the dressing into a bowl and toss the squid rings in it until completely coated, then place on a baking tray spreading out evenly.

3) Its time to toast your Sesame Seeds, grab a frying pan on a medium-low heat for around 5 minutes until they are browned and start making 'popping noises'

4) Grab a large bowl and spiralize/peel your carrots.

4) Bring a large pan of water to the boil and cook your noodles according to the packet so they are slightly al dente, adding the sugar snap peal for the last 2 minutes.

5) While your noodles are cooking set your grill to the highest heat and cook your squid for about 4 minutes until just starting to blacken, your squid should still be tender, overcooked rubbery squid is the WORST, so keep a close eye on it!

6) Drain your Noodles and Sugar Snap Peas, place them along with the grilled Squid, Dressing, Edamame Beans, Sesame Seeds and Coriander  in the bowl with the carrots, toss it all together and serve!

Enjoy!

Charlotte x