Focus on Wheatgrass…

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wheatgrassWheat grass has been used for its health benefits since the Ancient Egyptians for whom it was highly prized, right up until present day. It is derived from the Wheat plant Triticum Aestivum. As the juice is extracted from the wheat grass sprouts and not the seeds it can be classed as Gluten Free.

It is a source of many nutrients, such as Potassium, Chlorophyll, Fibre, Iron, Zinc, Copper and Manganese and selenium. Also a source of Antioxidants and various vitamins such as A, C and E and K and some of the B Vitamins. It is Not a source of B12 however.

It can be combined with other Protein sources to make a complete Amino acid profile so may be useful Vegetarians and Vegans or those on other restrictive diets.

There have been studies where it has found to benefit those with Ulcerative Colitis, Rheumatism and Thalassemia. It is however, by no means, a wonder food that cures all ills. Variety in the diet is always the best.

It can be juiced and drank as a shot or in smoothies. However, I challenged Chef Kerry to come up with a recipe that incorporates it because to be frank it has a strong taste that I am not too keen on. Chef Kerry refers to it as “Cow food” which means I guess she is not a fan!

Any way here is the results of her Cow Food Challenge…

It was delicious and some of the kids at the club ate loads of the muffins which is a ringing endorsement…

Here’s the recipe:

wheatgrass muffins

Chef Kerry’s Wheatgrass muffins.

  • Chef Kerry used the whisking method which allows for the butter to be omitted and reduce the fat content a little.

2 eggs

75g self-raising Flour

75g Caster Sugar

Break the eggs into a bowl and whisk lightly and add the sugar, then whisk until thick and creamy add the flour and the following ingredients:

2 more Eggs

½ cup Apple sauce

2 tbsp Wheatgrass powder

2 tbsp Caster sugar

¼ cup ground flaxseed

2 cups of water

1 cup of blueberries

Mix the lot together and bake at 180 c© for 15 minutes depending on oven.

Makes approx. 24 small cakes @ 55 calories approx.

Or 12 larger muffins @ 110 calories.

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Grilled aubergine Salad

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Seasonal food recipes for August from Chef Kerry Hooper…

Serves 6.

7 fl oz. Olive oil.

2 lb. Aubergines cut into thick slices

3 cloves garlic crushed

2 tsp. paprika

1 tsp. ground cumin

¼ – ½ tsp. cayenne pepper.

Dressing.

Juice 1/2lemon

4 tbsp Olive oil

¼- ½ tsp. crushed dried chillies

Lightly brush some olive oil over the aubergine slices, chargrilling both sides. Remove from the pan and roughly chop them. Return the Aubergine to the pan with the garlic and spices and fry for 5-10 minutes stirring occasionally then place into a serving dish and leave to cool. Just prior to serving make the dressing by whisking or blending all the dressing ingredients together, pouring over the aubergines and season and serve with warm Pitta bread.

Approx. 554 kcals per serving

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Chargrilled Lamb fillet on black pudding with mustard and shallot sauce.

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Seasonal food recipes for August by Chef Kerry Hooper…

4 x lamb fillets seasoned

1 x ring of black pudding (3-4 pieces per fillet needed)

Mustard and shallot sauce (see below)

Method.

Slice the black pudding into either 3-4 thick pieces (depending on lamb fillet size) and place on a baking tray and pop in the oven @ 180 c® for 10-12 mins.

Season the lamb fillets and heat up a grill pan, placing the lamb in the heated oil searing on both sides before placing in the oven for 10 mins ( if you like it pink) or longer if you prefer well done.

Remove from oven and slice into 3-4 pieces. Take black pudding pieces and arrange on a plate and place lamb fillet pieces on top and drizzle with hot Shallot and Mustard Sauce. Serve with vegetables that are in season.

Hot Mustard and Shallot sauce.

1 tbsp brandy

10 oz. finely diced shallots

Knob of butter

Salt and pepper

2 floz. Red wine Vinegar

1 small glass white wine

5 fl. Oz. lamb stock

1 tsp. English Mustard.

Method.

Melt the butter in a pan and add shallots, cook on a low heat until they are golden brown. Start adding the brandy, red wine vinegar, and salt and pepper. Reduce until almost dry then add the white wine and reduce again and add the lamb stock. Bring to a simmer for 10 mins approx. and add the mustard and serve….

Lamb is 203 kcals per 100g

Black pudding 95 kcals per slice

Mustard and Shallot Sauce is 127 kcals per serving.

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Cajun Salmon on a bed of Rocket, Radish and Red onion with Mojito dressing

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August seasonal food recipes from Chef Kerry Hooper.

1 tbsp. Olive oil

Salmon fillet skinned and boned.

Cajun seasoning.

Mojito dressing

Handful of Rocket

½ Red onion sliced thinly

4 thinly sliced Radishes

Wedge of lime.

Method.

Take the thinly sliced radish and red onion and place in a tub adding 2 tbsp. of the Mojito dressing (see below) cover and leave to marinade for 4 hours approx.

Take Salmon fillet and sprinkle with Cajun seasoning (see below) all over and leave to marinade approx. 2 hours.

Warm a pan and add a drop of olive oil and place salmon fillet in and sear it on all sides then place in a warm oven 180 c® for approx10-15 mins. Depending on fillet size. While Salmon is cooking take a handful of Rocket leaves and combine with the radish/red onion mix.

Place on a plate and serve the Salmon on top of the salad with a wedge of lime.

Mojito Salad dressing…

8 fresh mint leaves chopped roughly

2 fresh limes –juice only

8 tbsp olive oil

1 tbsp agave syrup

25ml golden rum

Place all ingredients into a blender and blitz until combined. Place in a tub in the fridge and use as needed.

Cajun seasoning.

85g Paprika

40g salt

50g white Pepper

65g garlic powder

85g onion powder

10g dried thyme #10g dried oregano

25g black pepper

25g cayenne pepper

Combine all ingredients in an airtight container until use.

Serves 1. Salmon 175 kcals per 3oz (80g) serving.

Mojito dressing = 2 tbsp is 241 kcals approx. or 120 kcals per tablespoon used.

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Make your own Muesli …

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Muesli is a great start to the day in theory, but many shop-bought boxes are so high in sugar you might as well stick to the chocolate kiddies stuff. So here Chef Kerry and I have come up with a simple combination to make your own nutritious start to the day. You can double, triple up the measurements and store in a sealed container a have your own whole foods breakfast.

muesli

It is surprisingly high in calories because they come from nuts and seeds which are also high in Protein, I have added some dried blueberries as an alternative to raisins, and also a small tsp. of Agave Syrup to add a small amount of sweetness, honey can also be used. You can add in your own `chopped fresh fruit to vary the taste. I think this is a great pre- work out breakfast or if you have a busy day ahead of you and it is packed full of vitamins, minerals and fibre and protein and most importantly energy that is available for your body to use efficiently. This is important for blood sugar control and avoiding an energy slump that so often leads to poor nutritional choices.

10g 1 tbsp. Porridge Oats

10g 1 tbsp. Wheat bran

10g 2 tsp. Flaked Almonds

10g 2tsp Sunflower seeds

10g 1 tsp. Brasil nuts (bashed)

10g 1tsp Pumpkin seeds

10g 2 tsp. Linseeds (bash them up a bit first)

10g 2tsp ` Dried Blueberries

7g 1 tsp. Agave Syrup (light)

This is an 80-85g portion and it comes in at 406 calories before milk.

Chef Kerry’s tip is too put it in a container with a lid and mix in approx. 200g of yoghurt. Leave in the fridge overnight and by morning you have a ready-to-eat breakfast or a breakfast you can take away with you.

You can also mix in your Protein shake for a useful pre-work out meal.

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Thai Beef Salad

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1tbsp Fish sauce

1tbsp melted coconut oil or olive oil

500g sirloin steaks fat trimmed off.

Black pepper to season

(Optional cashew nuts warmed in the oven to serve)

4 tbsp. soy sauce

2tbsp honey

3 tbsp. olive oil

1 red chilli deseeded and sliced

1 crushed garlic clove

1tsp fresh ginger grated

Juice and zest 2 limes.

1tbsp rice vinegar

 

150g broccoli sliced

I carrot cut into julienne

I thinly sliced onion.

 

  • Mix together fish sauce and coconut oil/olive oil. Coat both sides of the steaks with this then leave to marinade for 5 mins at room temp.
  • Heat frying pan. Sear both sides of the steak for couple of mins. Take off heat and stand for 5-10 mins before thinly slicing.
  • Make the dressing by mixing together the ingredients and stand it aside.
  • Place broccoli in boiling water and blanch for couple of mins.
  • Place all veg into a bowl with a little dressing and some black pepper and coat the veg. Add strips of beef and some more dressing. Sprinkle over some nuts to serve. Serves 4.

Calories 427 kcal.

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Moroccan Lamb Tagine

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2 tbsp. coconut oil/butter/lard

2 onions diced

1kg boneless leg of lamb chopped into casserole sized pieces

4 garlic cloves

150g pitted black olives

400g can of chickpeas drained and rinsed

Handful of pitted dates250 ml Pomegranate juice

250ml stock (chicken or beef)

1 tsp. powdered cumin

1tsp ginger

1tsp turmeric

½ tsp. cinnamon

Sea salt and pepper to season.

  • Preheat oven to 150⁰c /300⁰f/gas mark 2
  • Heat oil/butter/lard in casserole dish and fry onion and spices for a minute. Add the lamb and stir until lightly golden. Add the rest of the ingredients and stir
  • Bring to the boil then place the casserole to the oven. Cook for 2 hrs. or until lamb is tender. Serves 8.

Calories

311 kcal.

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Healthy Fruity Flapjacks

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150g                       reduced fat butter + some to grease.

150g                       ready to eat soft stoned dates

3tbsp                     Apple juice

30g                         finely chopped, toasted nuts

100g                       ready to eat dried Apricots

225g                       porridge oats

 

Pre-heat oven to 190⁰c Gas mark 5. Grease and line a shallow 17 ½ cm square tin with baking paper.

Put dates and apple juice into food processor and whizz until smooth.

Melt the butter over a low heat, and stir in date puree mixture and the remaining ingredients to combine.

Press the mixture into prepared tin and press down well.

Bake for 20-25 mins until golden.

Take out of oven and set aside to cool approx. 10 mins. Cut into squares while still warm then leave to cool completely.

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Ginger Salmon

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4 Salmon fillets

6 tbsps. Soy Sauce

2 tsp. Grated Ginger

Mix all the ingredients together and coat the Salmon and leave to marinade for approx. 20-40 mins. Then grill the Salmon for about 12-15 minutes.

Serve with either salad or stir fried vegetables and noodles.

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Cod with Red Wine Sauce

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Cod with Red Wine Sauce.

3oz unsalted Butter

6oz thick piece Cod

2oz Celery

2oz Carrots

2oz Onion            all the veg finely chopped.

Pinch of ground All-spice

Pinch ground Cloves

Pinch of Nutmeg

Pinch Curry Powder

1 Pint Red Wine

1 Pint Chicken Stock

1 tsp. Sugar

1 tbsp. Plain flour

Salt and Pepper

 

2oz Dried Puy Lentils

10 fl. oz. Fish stock

1 Clove

1 bay Leaf

2 Slices of Onion

½ tsp. Salt

 

For the Sauce.

Add Carrot, Celery, Onion and Spices to 2 oz. Butter and fry for about 10 mins. Add Red wine, Stock, Sugar and ¼ tsp. Salt bring to the boil and reduce till it’s well concentrated then strain and keep warm. If making sauce in advance re-heat gently.

For the Lentils.

Put all the ingredients for the lentils into a pan and simmer until tender, drain and remove the clove and bay leaf.

Brush a little olive oil over the Cod and season the fish for approx. 12-15 mins depending on the thickness of the fish

While the fish is cooking mix 1oz of butter with the flour to make a soft paste and then take the sauce that you have kept warm or reheated and whisk in the paste a little at a time. Simmer until sauce smooth and thickened.

Serve your fish on a bed of the Puy lentils with the sauce poured over the top or drizzled around the sides.

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