Friday night fish and chips is a tradition for many – I have a colleague who looks forward to his weekly cod and chips without fail – but this English delicacy is hardly the healthiest of dishes.
The National Federation of Fish Friers (which champions the fish & chip industry) says a 170g portion of fish with 280g of chips and 115g of mushy peas clocks in a 1,086 calories with almost 53g of fat. And that sounds like a small portion of fish & chips to me…
For a healthier alternative, I’ve started making my own fish & chips. The battered fish is replaced with a herb-crusted one, roasted curry-flavoured parsnips instead of chips and curry sauce and there’s minted gherkin-pea crushed to top it all off.
This makes a luxurious breakfast, brunch or supper (to be honest, I’d also make it for lunch or tea – doubling the portions if it’s the main meal – so it’s a bit of an all-rounder then). But, as you’ll see in the nutrition section, that luxury means this is definitely one for the ‘treat’ part of your recipe book.
Rich poached duck eggs, sitting on spinach, mushrooms and crumpets. Hollandaise sauce poured over with some asparagus ‘soldiers’ waiting on the side for dipping purposes. What’s not to like?
It’s a relatively simple dish to pull together (be warned: there’s a lot of multi-tasking to do) but the use of duck eggs and asparagus gives it a touch of sophistication that the beloved boiled egg and toast soldiers just doesn’t have.
The idea of combining ingredients like peanuts and tomatoes might seem a little strange at first, but this West African dish taste so good.
The stew is packed with veggies – this version has peppers, carrots and celery in it – but it would work with many other additions. Collard greens or a sweet potato are two that jump out as being good options for this stew.
I love making a big batch of this for lunch at work. It gives you about one-third of your daily protein and dietary fibre as well as a whopping 184% of your vitamin C, although the peanuts mean that it has quite a lot of fat in it. Continue reading
For me, the burger is one of the most perfect foods imaginable – a flavoursome patty in a bun, topped off with cheese, red onion, tomato, pickle, sauce and about million other possible ingredients.
The hardest thing about cutting meat out of my diet is the danger of never eating a burger again. Luckily, and who’d have thought it, perfectly tasty burgers can be made without going near meat using beans, lentils and vegetables.
The following burger makes use of one of my favourite ingredients – black beans. They taste great, can be worked into a burger shape with ease and are packed full of nutrients. – especially protein, which is handy for the vegetarian athlete, and fibre.