Back in 3 weeks!

Off on my travels, will be eating my way around Thailand (all in the name of research)! Come back in the new year for more recipes. Happy Xmas to everyone at Crossfit Hove.

Paleo Cookies

Xmas Spice Cookies
Makes 10

Ingredients
1 cup / 225g almond butter
1 Egg
2 Tbsp unsweetened applesauce
1/2 cup / 112g raisins (soaked in warm water)
2 Tbsp dessicated unsweetened coconut
Clementine zest
1/2 Tsp cinnamon
Pinch nutmeg

1)Beat everything together.
2) Cover baking tray with baking parchment.
3) Use Tbsp to place 10 balls of mixture onto the tray. Compress gently with fork.
4) Bake in oven for 10-15 mins at 180c

Indian Spice Cookies
Makes 10

Ingredients
3 Tbsp unsweetened applesauce
1 cup / 225g almonds
1/2 cup / 112g dessicated unsweetened coconut
1 Tsp coconut oil
1 Egg
1Tsp vanilla extract
1/2 Tsp nutmeg
1/4 Tsp Cardamon seeds, black seeds removed and crushed

1)Whiz everything except egg in food processor. Then gently mix in egg. You should end up with a thick batter.
2) Cover baking tray with baking parchment.
3) Use Tbsp to place 10 balls of mixture onto the tray. Compress gently with fork.
4) Bake in oven for 10-15mins at 180c.

Tuna Burger

Serves: 2 x 3 blocks protein, 3 blocks fat

Ingredients
9oz / 255g fresh tuna steak (6 blocks protein)
1-2 Tsp Wasabi paste or English mustard
1 Tsp oil (3 blocks fat)
3 Tsp sesame seeds (3 blocks fat)
Salt & Pepper

1) Pulse tuna in food processor until coarsely minced. Mix in wasabi paste or mustard, sesame seeds and season with salt and pepper.
2) Divide into 2 equal sized portions and shape into burgers.
3) Place on a baking tray. Rub with oil and cook in oven (200c) for about 15 mins until golden brown and cooked through.

TIP: Remember to 'carb up' to balance your meal. We had a salsa made with tomatoes, red onion, green chilli and squeeze of lime.

TIP: Sesame seeds make it into the Top 100 zone foods! Sneak them in wherever you can.

Mexican Chilli Beef Peppers

Serves: 4 x 3 block meals

Ingredients
2oz / 57g cheddar cheese (2 blocks protein)
15oz / 450g lean mince beef (10 blocks protein)
4 red peppers (2 blocks carb)
1 cup / approx 100g onion, chopped (2 blocks carb)
1 1/2 cups / 400g tin tomatoes (2 blocks carb)
1 cup / approx 185g black beans (4 blocks carb)
1/2 cup / approx 105g chickpeas (2 blocks carb)
4 Tsp vegetable oil (12 blocks fat)
2 garlic cloves, chopped
1 red chilli, chopped
1 Tsp cumin seeds
1 Tsp smoked paprika
150ml strong black coffee
Black pepper

For the chilli
1) Gently saute onion, garlic and chilli for a few mins until onion is softened. Add cumin seeds and paprika and cook for a further minute.
2) Add mince and cook until brown.
3) Throw in everything else...tin tomatoes, black beans, chickpeas and coffee (yes, coffee!). Simmer gently for about 30 mins or until the sauce has thickened and is rich dark brown in colour. Season with black pepper.

For the peppers
1) Whilst chilli is simmering, cut top off peppers and scoop out seeds. Stand cut side down on a baking tray and rub skin with small amount of olive oil. Bake in the oven for about 20-25 mins until soft and slightly charred. They should be soft but not collapsed.
2) When chilli is cooked, divide the mixture evenly and fill each pepper. Sprinkle with grated cheese and brown under the grill if you wish.

TIP: Not sure how Nescafe would taste, but give it a go if you haven't got anything else!

Roast Fennel & Charred Pepper Salad with Chicken Kebabs

Serves: 2 x 3 block meals

6oz / 170g chicken breast, cubed (6 blocks protein)
1 Tbsp harissa paste
Juice of 1/2 lemon (1/2 block carb)
3 red peppers (1 1/2 blocks carb)
3 cups / approx 700g fennel bulbs (4 blocks carb)
15 olives (3 blocks fat)
1 Tsp (5ml) olive oil (3 blocks fat)

Optional salad dressing
1 Tbsp (15ml) cider vinegar
1 Tbsp (15ml) olive oil (9 blocks fat)

For the kebabs
1)Marinate chicken cubes in harissa paste and lemon juice for an hour or so. If using bamboo skewers soak them in water at the same time. This will stop them from burning when cooking.
2) Thread chicken onto skewers and cook under hot grill or in griddle pan for about 15 mins, turning occasionally, until cooked through.

For the salad
1) Cut fennel bulbs into quarters, removing the fronds (fluffy bits at the top) for garnish later. Place in baking tray with olive oil and roast in the oven for 30-40mins until fennel is soft and slightly caramelised.
2) Meanwhile, cut peppers in have, remove seeds and place under very hot grill, skin side up until skin is blistered and totally black. Usually 5-10 mins. Leave to cool for a couple of mins and then remove black skin (it should peel away easily!). Tear pepper into strips.
3) When fennel is cooked mix with peppers and olives. Sprinkle salad with lemon zest and fennel fronds. Drizzle with some of the salad dressing if using (remember this will increase the number of fat blocks per serving, but you probably won't need all of it).

TIP: If charring your own peppers sounds like a hassle, you can buy jars of roasted red pepper. If you do this, try to get vinegar rather than oil based.

Sole Supper

Serves: 1 x 2 block meal

Ingredients
3oz / 85g lemon sole fillet, skinless & boneless (2 blocks protein)
12 asparagus spears (1 block carb)
1 1/3 cup / approx 200g baby courgettes, halved (1 block carb)
2/3 Tsp olive oil (2 blocks fat)
Lemon
Flat leaf parsley
Black pepper
Extra olive oil for drizzling on veg if not strictly measuring fat blocks

1) Heat oil in non stick frying pan & gently fry the fish for a couple of mins, then turn for a further couple of mins until cooked.
2) At the same time, steam the veg for 3-4 mins.
3) When both fish & veg cooked sprinkle with lemon zest and flat leaf parsley, squeeze of lemon juice & splash of olive oil over both. Season. Serve.

Quick Miso Soup

Serves: 1 x 2 block meal

Ingredients
2oz / 57g cooked chicken, shredded (2 blocks protein)
1 cup / approx 115g green beans (1 block carb)
2 cups / approx 135g mushrooms, thickly sliced (1 block carb)
1/2 Tsp sunflower seeds (2 blocks fat)
1 Tbsp fresh miso paste
1 Tsp fresh grated ginger
Sesame seeds to garnish

1)Bring 500ml water to the boil in a pan and add green beans. Cook for 4-5 mins or until al dente. Add mushrooms and cook for a further 1-2 mins. Then stir in shredded chicken and ginger.
2) Take the pan off the heat, and then stir in miso paste.
3) It's ready to serve! Sprinkle with sesame seeds if you like.

TIP: Do not cook miso! It can destroy the nutritional properties.
TIP: Miso is listed as one of the Top 100 Zone foods. Source: The Top 100 Zone Foods, Barry Sears.
TIP: Other good things to chuck in a miso soup are shredded spinach, beansprouts, spring onions, tofu, shredded cabbage.

Middle Eastern Meatballs

Makes 6 meatballs (6 blocks protein, 1/2 block carb)

Ingredients
9oz / 255g lean minced lamb
1/4 cup / approx 40g onion, finely chopped
1 Tsp ground cumin
1/2 Tsp ground allspice
Pinch cayenne pepper
2 Tbsp fresh coriander, chopped
Black pepper

1) Place all the ingredients in a bowl and mix together well using your hands.
2) Divide mixture into 6 equal sized portions and shape.
3) Cook in a non stick frying pan for 10-15 mins, turning frequently until well browned.

TIP: To make this into a complete meal serve with salad and hummus.
TIP: 1/4 cup / approx 60g hummus (1 block carb). Source: www.zonediet.com

Brunch Stack with Tomato and Fennel Relish

Serves: 2 x 3 block meals

Ingredients

2 eggs (2 blocks protein)

4oz / 113g lean bacon (4 blocks protein)

4 large flat field mushrooms or portabello mushrooms (2 blocks carb)

1/2 cup / approx 80g onion, finely sliced (1 block carb)

1 1/2 cup / approx 180g fennel, finely sliced (2 blocks carb)

3/4 cup / 400g tin of chopped tomatoes, juice drained (1 block carb)

2 Tsp olive oil (6 blocks fat)

Worcestershire sauce

Black pepper

For the relish

1) Heat onion, fennel, 1 Tsp olive oil and splash of water over a medium heat until veg is soft and caramelised. For best results use lid to steam the veg.

2) Add tomatoes, good splash of Worcestershire sauce and black pepper. Simmer for a few minutes until thickened.

For the stack

1) Brush mushrooms with 1 Tsp of olive oil and roast in oven (180c) for about 10-15mins until soft.

2) Meanwhile grill the bacon, and with about 5 mins before mushrooms are done, poach the eggs.

3) To serve, use the mushrooms as you would use a burger bun. Stack bacon, relish and egg on top of one mushroom and top with the other.

TIP: Mushrooms, fennel and pork are best mates!

Turkey Stir Fry

Serves: 1 x 2 block meal

Ingredients

2oz / 57g turkey breast fillet (2 blocks protein)
1 1/4 cup / approx 125g broccoli, small florets (1 block carb)
3/4 cup / approx 80g mangetout, sliced (1 block carb)
2/3 Tsp groundnut oil (2 blocks fat)
2 garlic cloves
Ginger, small knob, thinly sliced matchsticks
Small red chilli,thinly sliced
Tbsp rice wine or dry sherry
Tbsp soy sauce
Seasame seeds

1) Cut turkey into strips.
2) Prepare broccoli, mangetout, garlic, ginger and chilli.
3) Steam broccoli until just al-dente.
4) Heat wok, add oil, garlic, ginger and chilli. Stir fry for a minute or so.
5) Add turkey strips. Keep frying and stiring until meat is nearly cooked through. Then add veg, rice wine and soy sauce. Fry for another minute or two.
6) Serve and sprinkle with seasame seeds.

TIP: When stir frying best to have everything ready to go!

Chicken 'n' Slaw

Serves: 2 x 2 block meals

Ingredients

4oz / 113g Indian spiced chicken (4 blocks protein)

2 1/4 cups / approx 175g raw white cabbage, thinly sliced (1 block carb)
1 1/4 cups / approx 130g raw green pepper, thinly sliced (1 block carb)
1 cup / approx 110g raw celery, finely diced (1/2 block carb)
3/4 cup / approx 145g grapes, halved (1 1/2 blocks carb)
2 spring onions, for garnish

For the dressing

4 Tsp mayo light (4 blocks fat)
1/2 Tsp dijon mustard
1/2 Tsp creamed horseradish
1/4 Tsp Tabasco sauce
2 Tsp red wine vinegar
Pinch cayene pepper
1 Tbsp chopped fresh dill
Salt & Pepper, to taste

1) Finely slice cabbage, pepper and spring onions. Chop celery and grapes.
2) Combine all dressing ingredients in a seperate bowl.
3) When ready to serve, mix dressing into veg. If you need to make the dressing go futher add a splash of olive oil (remember this will add to the number of fat blocks).
4) Garnish with spring onions and extra dill. Divide into 2 equal sized portions and serve with warm Indian spiced chicken or a protein of your choice.

TIP: This tangy dressing would work well on different salad combos. Let me know what you come up with.

Indian Spiced Chicken and Veg

Serves: 2 x 2 block meals

Ingredients

4oz / 113g Indian spiced chicken (4 blocks protein)

2 1/2 cups / approx 330g cooked cauliflower, small florets (2 blocks carb)

2 1/2 cups / approx 250g cooked broccoli, small florets (2 blocks carb)

1 1/3 Tsp groundnut oil (4 blocks fat)

2 Tsp cumin seeds

Hot chilli sauce, to taste

Fresh coriander

Salt & Pepper

For the veg

1) Steam or boil the veg until tender.

2) In a wok or frying pan heat the oil and cumin seeds until lightly toasted.

3) Add the drained veg and chilli sauce, stir fry for 1 min.

4) Season to taste and add handful of chopped coriander.

5) Divide into 2 equal sized portions.Serve hot.

For the chicken

1) See post dated Thurs 22 Oct 09 for Indian Spice Rub recipe.

TIP: Soggy veg sucks! When cooking cauliflower and broccoli don't overcook, they should still have some bite.

Indian Spice Rub

This spice rub works really well with chicken and lamb. All you need to do is grind all the ingredients to a fine powder in a mortar and pestle.

Make shallow cuts over the surface of the meat before adding the rub so that the flavours can really infuse.

Cover the meat with the rub and set aside for at least 1 hour before cooking.

If you have any leftover spice rub you can store it in an airtight container, but it will lose it's intensity over time.

My next couple of posts are going to be recipes using chicken thigh spiced with this rub. I find thigh roasts in the oven much better than breast, with skin removed it needs no oil but remains juicy and is full of flavour. To be strictly 'zonal' use lean 'white' breast meat only.

Ingredients
seeds from 12 green cardamon pods
2 Tsp cayenne pepper
2 Tsp cumin seeds
2 Tsp coriander seeds
1 Tsp black peppercorns
1 Tsp turmeric
1 Tsp sea salt

TIP: Try buying these spices from an Indian / Asian supermarket. You get much better economies of scale than those little glass jars from the regular supermarkets!

The spice rub recipe was taken from Ainsley's BBQ Bible (but the picture is mine!)

Crunchy Chicken Salad

Serves: 2 x 3 block meals

Ingredients
6oz / 170g cooked chicken breast (6 blocks protein)
1 cup / approx 170g grapes, halved (2 blocks carb)
2 granny smith apples, small cubes (2 blocks carb)
1 1/4 cups / approx 200g red and yellow peppers, finely diced (1 blocks carb)
2 cups / approx 225g celery, finely diced (1 block carb)
6 Tsp mayo light (6 blocks fat)
Nutmeg
Cinnamon
Black Pepper

1) Chop, mix, sprinkle with cinnamon, nutmeg and black pepper. That's it!

TIP: Don't throw the celery tops away, use the leaves for garnish and extra flavour.
TIP: You could reduce the mayo and replace with nuts for extra crunch.

Oaty Smoothie

Serves: 1 x 2 block snack

Ingredients
1/3 cup / approx 100g cooked oats (1 block carb)
1/2 cup / approx 120ml milk (1/2 block carb, 1/2 block protein)
1/2 cup / approx 90g frozen berries (1/2 block carb)
1 1/2 Tbsp protein powder (1 1/2 blocks protein)
1/2 Tsp sunflower seeds (2 blocks fat)

1) Put uncooked oats and seeds in a bowl and just cover with boiling water. Leave to stand until water has been absorbed and oats are thick. Usually about 10mins. (The amount of uncooked oats you need will depend upon the type you use. Try a couple of heaped Tbsp for the required amount of cooked oats).
2) Put soaked oats and seeds in a blender with everything else and whiz until smooth.

TIP: Using fruit straight from the freezer thickens the smoothie, add a little water if you prefer yours thinner.

Smokey Peppers and Poached Eggs

Serves: 1 x 2 block meal

Ingredients
2 eggs (2 blocks protein)
1 1/4 cups / approx 170g red & yellow peppers, thinly sliced (1 block carb)
1/2 cup / approx 65g red onion, thinly sliced (1 block carb)
2/3 Tsp olive oil (2 blocks fat)
1 garlic clove
Smoked paprika
Black pepper
Flat leaf parsley

1) Warm olive oil and onion over low heat, stirring occasionally until onion is almost tender.

2) Add peppers and garlic until peppers have softened. Stir in good pinch of smoked paprika.

3) Meanwhile poach eggs.

4) To serve, pile up peppers and place eggs on top. Add chopped parsley and season with black pepper.

TIP: For really soft peppers and onions either add a little more olive oil if not strictly measuring fat intake or add splash of water and cover when cooking, which will steam veg nicely.

Speedy Italian Green Gratin

Serves:2 x 2 block meals

Ingredients
3oz / 85g Taleggio or Fontina cheese (3 blocks protein)
1 oz / 28.5g Lean ham (1 block protein)
2.5 cups / approx 200g Tenderstem broccoli (2 blocks carb)
2.5 cups / approx 300g Green beans (2 blocks carb)
12 Almonds, smashed (4 blocks fat)
Lemon zest (unwaxed)
Black Pepper


1) Boil beans and steam broccoli until al-dente.
2) Cut ham and cheese into small cubes.
3) Drain veg and put into baking dish. Whilst veg still hot, fold in ham, cheese, lemon zest and black pepper.
4) Put under hot grill until cheese has melted.
5) Remove from grill, small squeeze of lemon juice and mix. Sprinkle nuts on top. Divide into 2 equal sized portions.

TIP: The cheese is the star of the dish - if you can't get Italian cheese try a soft cheese that will melt. Do not try this with dairylea!

Turkey Chilli Burgers and Zesty Salsa

Serves: 2 x 2 block meals

Ingredients

6oz / 170g Minced Turkey (4 blocks protein)
3 cups / 24oz / 680g Tomatoes (3 blocks carb)
1 Lime (1 block carb)
3 Tbsp Avocado (3 blocks fat)
1/3 Tsp Olive Oil (1 block fat)
1 Garlic clove, crushed
½ Red Chilli, seeded and finely chopped
Fresh Mint
Fresh Coriander
1 Tsp Worcestershire Sauce
Dried Chilli Flakes
Pepper
Salt (if using)

For the burgers

1) Mix together minced turkey, garlic, red chilli, ½ Tbsp mint, 1 Tbsp coriander, Worcestershire sauce and season to taste.
2) Shape mixture into two even sized burgers and brush with olive oil.
3) Grill or cook in griddle pan until well browned and cooked through.

For the salsa

1) De-seed and roughly chop tomatoes and roughly chop avocado.
2) Add pinch of dried chilli flakes, handful torn coriander leaves, lime zest and squeeze of lime. Season to taste and mix gently.
3) Divide into two even sized portions.

TIP: Make double quantities of burgers, great lunch box snack for next day.

TIP: Use ripe tomatoes at room temperature for maximum flavour.

TIP: Use any leftover mint leaves to make fresh mint tea.