diet |

Posts tagged ‘diet’

SESAME STEAMED VEGETABLES WITH QUINOA

Another quick, delicious recipe I found in Patrick Holford’s Low GI Diet Bible.

Quinoa is very versatile and can replace any pasta or rice dish. I have even replaced my oats with quinoa as a breakfast.

What’s so great about quinoa is that is has a very high protein content.

Patrick Holford’s recipe:

225g (8oz) quinoa

1 tsp vegetable bouillon powder or 1/2 stock cube

Dressing

2 tsp sesame oil

2 tsp tamari or soy sauce

1 tbsp sesame seeds (toast in a dry pan over a medium heat)

a squeeze of lemon

Vegetables

4 broccoli florets, chopped

2 handfuls of mangetouts

handful of baby corn

2 spring onions, chopped

1. Rinse the quinoa very well under cold, running water. Put it in a pan with 600ml of water and the bouillon powder or crumbled stock cube. Bring to the boil, cover and simmer for 13 minutes, or until the water has been absorbed. Fluff up the grains with an fork.

2. Mix dressing ingredients in a cup.

3. Put the broccoli in a vegetable steamer and steam for 4 1/2 minutes, then add the mangetouts and baby corn and cook for further 2 minutes, or until the vegetables are lightly cooked.

4. Serve the vegetables on a mound of quinoa and pour the dressing over the top, then sprinkle with chopped spring onions.

Davina’s Style:

This was another quick recipe which I cooked in 20 minutes.

I didn’t measure out the vegetables I used a small whole broccoli, chopped into florets. A pack of mixed mangetouts and corn. I also steamed them altogether for 10 minutes.

While the vegetables were cooking I cooked the quinoa in my Pampered Chef Microwave Rice cooker which is so quick and convenient. I just rinsed the quinoa and added the water and put it on for 13 minutes. I didn’t use as much quinoa as Patrick’s recipe, I used 1 cup (with 2 1/4 cups of water) which was enough for two portions.

I actually forgot the vegetable bouillon powder although I feel with the flavour of the dressing the bouillon powder could be overpowering as I didn’t miss it.

I enjoyed this dish with a portion of salmon and some prawns. You could compliment this dish with any meat or fish you prefer or even have it on it’s own. You could also use different steamed vegetables.

I hope you enjoy this dish as much as I did.

If you are enjoying my recipes and would like to learn more about leading a healthy lifestyle then why not try my healthy eating programme.

Category:

recipes

Tagged with:

NUTRITIOUS SOUP

This soup I found in one of Patrick Holford’s books.

Patrick designed this soup to help his wife get over a virus. It is now a renowned health tonic by his readers! It is incredibly rich in vitamin E and beta-carotine as well as anti-inflamatories from onion, garlic, ginger and tumeric. The coconut milk is a saturated fat which is not stored as fat in the body but used as energy.

I like it because it is very quick to cook and extremely nutritious!

I changed this recipe slightly by adding a whole chilli to give it an extra kick and speed up the metabolism. Adding red lentils to give it that extra protein. You could add chicken too. Adding courgette because I had one to use in the fridge. Soups are always a good way to use up any vegetables you may have.

Serves 2-3

1 tbsp coconut oil or olive oil

½ red onion, roughly chopped

1 garlic clove, crushed

1 large carrot or 2 small-mediums ones, peeled and chopped

1 large sweet potato or 2 small-mediums ones, peeled and chopped to the same size as the carrot to ensure even cooking

1 heaped tsp grated fresh root ginger

¼ tsp turmeric

2 tsp Marigold reduced salt vegetable bouillion powder

1 red pepper, diced

75ml (2 fl oz) coconut milk

1. Heat oil in pan and gently sauté onion and garlic for a few minutes.

2. Add carrot, sweet potato, ginger, turmeric and bouillon powder and just cover with boiling water and bring to the boil.

3. Cover and simmer for 15 minutes

4. Add red pepper and coconut milk, then blend until smooth.

This recipe is one of many that can be found in my 6 week online diet and tone programme.