Recipes

What the cluck Veggie Stir Fry

This is a super easy dinner or lunch option. There are lots of vegetarian chicken alternatives out there but this is one of the best I’ve tried. It’s absolutely delicious, not dry like some can be, with a fab texture. It’s good enough to pass as chicken in this dish (in case you have any fussy eaters you want to get this past!).

This comes in at around 263 cals for a portion. You can obviously add rice or noodles if you wish but it’s a massive portion so you won’t need it! You can use any veg you have, or make life easy and grab a pre made bag of stir fry veg. You can have it plain, with soy sauce or if you like you can add hoisin sauce.

You will need:

1 pack of veggie ‘chicken’ (I used ‘what the cluck’ from the vegetarian butcher’

1 small onion

1/2 red pepper

Handful mushrooms

Assorted greens (or do what I did and use a pre made mix!)

Soy sauce to taste (or hoisin sauce if you prefer)

Chop the veg.

Heat a little oil on a wok or frying pan and sauté the onions.

Meanwhile pop the veggie chicken in a separate pan (you can do it with the veg but I prefer to brown it separately to ensure it’s nice and crispy)

Add the peppers and mushrooms to the onions, cook for a couple of mins.

Add the other veg and stir fry for a few mins and then add the soy sauce to taste (or hoisin sauce) and cook through.

Add the chicken pieces and then serve!

Enjoy 🙂

Xx

Recipes

Asian Veggie Mince and Rice Bowl

This is a meal I used to have regularly when I was working in South-east Asia and so I thought I’d recreate it.

This makes a fab dinner or lunch, and can be modified if you don’t have all the sauces available (I’ve added some alternatives below). It serves approx 4-5 and comes in at around 367 cals per portion.

I’ve used a vegetarian mince but you could also use pork, turkey, chicken mince etc (but that will increase the cals)

You will need:

200g Rice (I used brown basmati)

400g Vegetarian mince (I used the meatless farm co, just use one pack – brands vary from 300 – 500g )

1 medium red onion

1 bunch spring onions (save some for garnish)

1-2 cloves garlic

3 tbsp sweet soy sauce (kecap manis) (or 1 tbsp brown sugar if you don’t have it)

5 tbsp light soy sauce

3 tbsp black bean sauce (or fish sauce or Worcestershire sauce if not)

1-2 tsp chopped mint, and some for garnish

Start by cooking the rice to your liking.

Chop the onions and garlic. Heat up a little oil in a wok and add the onions and garlic and sauté them.

Once they’ve softened add the spring onions.

Once browned add the mince, breaking it up as you go and cook until it starts to brown.

Add the sauces and keep the heat high to reduce the liquid quickly and almost caramelise the mince. Add the chopped mint and stir well.

Have a taste now and if you want to you can add a little more of the sauces – different brands have slightly different strengths.

Finally add the cooked rice and mix it in well And heat through.

Serve with some fresh mint and chopped spring onions!

Enjoy!

🙂

Xx

Recipes

Easy, light high protein chocolate mousse

This is a super easy chocolate mousse which makes a fab dessert or snack. Because it uses Greek yoghurt it’s higher protein than ‘normal’ mousses and that means it is more filling so can help to keep you satisfied.

I’ve also used Cocoa + protein chocolate – mainly because it’s one of my favourite milk chocolates and I was desperate to try their new baking chocolate, but it does have the added bonus of more protein. Any chocolate will work though – milk or dark!

This is so quick to make and so easy. It serves 5-6 at around 200-240 cals snd 15g protein per portion.

You will need:

160ml skimmed milk (or any milk of your choice)

160g 0% Greek Yoghurt (I used ‘total’ – you can use any but it needs to be thick)

200g Chocolate (I used Cocoa+ milk choc)

Start by popping the chocolate, in small pieces, in a clean bowl and melt it using short blasts in the microwave (or a bain- marie)

While the chocolate is melting measure out the milk and yoghurt.

Add the milk to the yoghurt and then whip it together until frothy using a hand whisk.

Once the chocolate is melted add it gradually to the yogurt mixture, mixing it quickly and really well.

Once it’s well mixed pour into individual Ramekins and pop in the fridge for at least 3 hrs to set. It will be quite liquid to start with so don’t worry.

Sprinkle a little chocolate on top to serve.

Enjoy 🙂

Xx

Recipes

Craving Beating Pud – Chocolate Greek Yoghurt Your Way!

This is one of my favourite desserts (or even a mid afternoon snack!). It’s like having a huge chocolate mousse! It’s creamy and sweet, and perfect for combatting sugar cravings – especially after dinner. Its really filling too (as the Greek yoghurt is high in protein) which means you’re less likely to go on to graze on more snacks afterwards. It’s also really quick and easy to prepare.

You can make whatever flavour you like – I’ve done a chocolate one and a white chocolate and raspberry one, but the world is your oyster! If you use cocoa powder you will find it needs sweetening – so for that i use either a low calorie jam (my favourite is the skinny food co Jam – only 7 cals for a tbsp and they also do flavour syrups too I’d that’s your thing – check them out here : The skinny food co) or you can use some honey etc or some stewed fruit.

You can also customise toppings – sometimes I have it without, or I use a few chocolate chips (I happened to have white cooking chocolate chips in the cupboard so used those), or a little sprinkle of cereal (Rice Krispies, cocoa pops etc work well).

Calories vary depending a little on what flavour, fruit and toppings you use but you’re looking at roughly 160 – 250 cals.

Chocolate bowl

You will need:

125g 0 percent Greek Yoghurt – I prefer ‘Total’

1 serving of hot chocolate powder (options works well) OR 1 large tbsp cocoa powder (adjust cocoa powder for taste – I also like to add a little cocoa powder as well as the hot choc for added calorie free richness)

A handful of mixed berries (around 120g) – I like strawberries, raspberries and blueberries

A few chocolate chips (or choice of topping)

Sweetener if required

Place the hot choc powder or cocoa powder in a bowl.

Add the Greek yoghurt

Using a spoon just mix the cocoa powder/hot choc into the Greek yoghurt (it may look like it’s going to be too dry but keep going). ‘Whip’ it up by mixing well so it’s nice and creamy and the powder is fully incorporated. Taste a little and if needed you can add something to sweeten it (honey, maple syrup, zero calorie syrup, low cal jam etc).

Add the berries.

Sprinkle over your topping of choice and enjoy! 🙂

White chocolate and raspberry

You will need:

125g 0 percent Greek Yoghurt – I prefer ‘Total’

1 serving of white hot chocolate powder (options works well)

A handful of mixed berries (around 120g) – I like strawberries, raspberries and blueberries

1 tbsp low calorie jam (I use skinny food co raspberry jam : The skinny food co

A few white chocolate chips

Place the hot choc powder or cocoa powder in a bowl.

Add the Greek yoghurt.

Using a spoon just mix the hot choc into the Greek yoghurt (it may look like it’s going to be too dry but keep going). ‘Whip’ it up by mixing well so it’s nice and creamy and the powder is fully incorporated.

Add the jam and swirl it through the yoghurt.

Add the fruit and sprinkle the white choc chips over the top.

Enjoy!

🙂 xx

Recipes

Veggie Shepherd’s Pie

This is a great option for batch cooking for the week ahead, or a hearty weekend dinner. I’m not really sure whether to call it Shepherd’s or Cottage pie – as it’s neither – it’s meat alternative pie but that definitely doesn’t have the same ring lol!

This is really easy to make and if you’re busy you can speed it up even more by using bags of frozen veg. Waitrose/Ocado do a bag of mixed onion, celery and carrots (‘soffritto mix’) and a great bag of frozen mixed grilled veg (onion, aubergine, courgette and pepper) which work brilliantly. Don’t be afraid of using the frozen veg – often they’re actually higher in nutrients than fresh as they’re frozen immediately rather than sitting in warehouses for months. I’m very much a believer in making eating healthily as easy as possible so this is a really easy option.

Even if you’re not vegetarian I’d definitely suggest you try this – it’s a lot lighter in calories and just as tasty. And if you’re worried the family may not want a meat substitute I’d suggest trying it and not telling them – I bet they don’t notice! Loads of my clients have found that their other halves and children haven’t even realised it’s not meat (though obviously you could use turkey or beef mince if you wanted to).

The base is my veggie chili recipe – so it makes a large batch of the mince (8-10 servings) so you can make some of it into Shepherd’s pie and some of it can be used for bolognese/chili etc. Or just make extra pie!

If you’re making the shepherd’s pie it comes in at around 374 cals per serving!

You will need:

1000g of Quorn mince (or ‘meet the alternative’ or any other meat substitute)

1500g Pasatta or chopped tomatoes

Either – 1 bag of soffritto mix OR 1 large onion, 2 sticks of celery and 1- 2 large carrots all finely chopped

Other mixed veg – pepper, courgette, aubergine, mushroom (your choice, or 1 bag of the frozen veg)

3 vegetable stock cubes

1 tbsp balsamic vinegar

1 tsp sugar

1/2 tsp smoked paprika

1/2 tsp Mixed herbs

Dash of Worcestershire sauce (vegetarian brand if necessary)

Spoonful of marmite (optional)

Salt and pepper

For the potato topping – I made small pies so just used 2-3 medium potatoes per pie but you can adjust the quantity as you like.

A little butter/spread, and skimmed milk is also needed.

Heat a little oil in a large pan. Add the onion, celery and carrot and sauté for a few mins. Then add any other veg you’re using.

Add the mincemeat and mix well and let it heat through (if using turkey, beef etc then ensure the meat browns at this point). Add the stock cubes and mix well. Heat for a few mins.

Stir in the passata and then add all the spices, sugar, Worcestershire sauce, balsamic vinegar and marmite. Mix well and allow to simmer.

Taste it during this phase and adjust seasoning to taste.

Allow it to simmer for at least 20 mins, if you can let it cook a bit longer do as it helps to give a better flavour.

While it’s cooking peel and chop your potatoes and boil them until soft. Add a little spread and skimmed milk and mash to your desired consistency. I also add some salt and pepper.

Add a good quantity of the mince to a bowl/pie dish and then top with potato.

You can freeze it in portions using takeaway containers etc. I like to them pop it in the oven to crisp the top a little before serving.

If you don’t make all the mince into pies then freeze the rest and have with spaghetti, jacket potato or add a little chili and have it with a dollop of Greek yoghurt!

Enjoy 🙂

Xx