Orecchiette with Broccoli, Chicken Sausage and Harissa Paste

Recipe courtesy of Psychologies Magazine (Spring 2019) and taken from Skinny Pasta by Julia Azzarello.

This dish is a healthier version of the traditional sausage and broccoli because it is made with lean chicken. It still packs a lot of flavour into one meal, especially with the zing of harissa and lemon.

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Serves : 4

Ingredients:
250g chicken sausages, removed from casings and cut into 2 cm chunks
320g dried orecchiette or 400g fresh
125g Tenderstem broccoli, cut into bite-sized pieces
1 tblsp olive oil
2-3 garlic cloves, sliced
2-3 tblsp harissa paste
2 tblsp chopped parsley
1 lemon, cut into wedges
40g Parmesan cheese, grated

Step One : Saute the chicken sausage chunks in a non-stick pan for about 3-4 minutes, until cooked through. Drain on kitchen paper and set aside until needed. Bring a saucepan of water to the boil, add salt and cook the pasta for 1-2 minutes less than the packet states, or until just al dente.

Step Two : Add the broccoli to the pasta for the last 2 minutes of its cooking time. Drain, reserving a little of the cooking water.

Step Three : Meanwhile, heat a frying pan over a medium heat, add the oil and garlic and cook for 1 minute, then remove from the heat.

Step Four : Add the pasta, broccoli and sausage chunks to the pan and toss with the harissa paste and a little of the reserved pasta water. Serve in bowls with a squeeze of lemon and a sprinkle of grated Parmesan and parsley.

TNT-OFFER-2019

Pea and Orzo Risotto

Recipe courtesy of Psychologies Magazine (Spring 2019) and taken from Skinny Pasta by Julia Azzarello.

Orzo tends to be a bit starchier than other tiny pastas, so makes a lovely risotto. It is also easier than using Arborio rice, as you don’t have to stir it so vigilantly. The addition of pea shoots at the end gives it a sweet crunch.

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Serves : 4

Ingredients:
1 tblsp olive oil
1 shallot, finely chopped
1 garlic clove, minced
300g orzo
100ml dry white wine
400ml vegetable or chicken stock
150g frozen peas
50ml single cream
50g ricotta salata or pecorino Romano, grated, plus extra for sprinkling
10g fresh mint, chopped
4 sprigs of tarragon, chopped
40g pea shoots, to garnish

Step One : Warm a large, deep pan, then add the oil and shallot and cook for 3-4 minutes. Add the garlic and cook for a further minute. Tip in the orzo and stir around for 1 minute more, then add the white wine. Once the wine has evaporated pour in the stock and bring to the boil, then reduce to a simmer. The orzo should take about 9-10 minutes to cook, but keep an eye on it and stir it occasionally so it doesn’t stick to the bottom of the pan.

Step Two : When it is creamy and cooked, stir in the peas, single cream, grated cheese and herbs and cook for 2 minutes. Adjust the seasoning to taste. Serve in bowls, sprinkled with some extra grated cheese and the pea shoots.

TNT-OFFER-2019

Macaccino torte with toasted pecan and chocolate crumb

Recipe courtesy of Psychologies Magazine (October 2015) and taken from The Virtuous Tart by Susan Jane White.

Maca is the Lucozade of the granola-crunching, wheatgrass-swilling community. This golden fairy dust is supposed to strengthen stamina and virility too. If you’re curious, this mystical maca comes in powdered form resembling a sort of butterscotch flour. It’s fun to use, and if it does indeed boost libido, then it’s even more fun than expected. Good luck!IMG_1822

Makes 20 servings

For the base:
1 cup (110g) pecans
5 Medjool dates or pre-soaked regular dates, pitted and chopped
2 tablespoons cacao or cocoa powder
sprinkle of seat salt flakes

For the cream filling:
1 1/2 cups (170g) cashew nut butter
6 tblsp maple syrup or coconut blossom nectar
5 tblsp hot, strong coffee
3 tblsp maca powder
2 tblsp lucuma powder or 1 tsp vanilla extract
2-3 teaspoons tamari soya sauce
4 tblsp melted cacao butter
4-5 squares of dark chocolate, melted, to decorate
Coffee beans, to decorate (optional)

Step One : To make the base, put all the base ingredients in a food processor and whizz together until they begin to clump into a ball. You might need a tiny trickle of cold water or coffee to bring it all together, depending on how soft the dates are. You can post pecans first, but it’s not necessary.

Step Two : Press the mixture firmly into a non-stock 18cm springform tin, or whatever torte flan you have. Set in the freezer while you get going on the cream filling.

Step Three : To make the filling, give the cashew butter, maple syrup, hot coffee, maca, lucuma and tamari a good pelt in a high-speed blender or food processor. You don’t need to buy lucuma especially for this recipe – a dash of vanilla works just as well, but the lucuma will give buttery, caramel tones to the flavour.

Step Four : Slowly add the melted cacao butter to the mix while the motor is still running. You should have a glossy maca-fuelled ganache by now. Spread the filling over your base and refrigerate until set. You can happily keep this macaccino torte in the freezer too, for unexpected dates. To decorate, go mad with melted dark chocolate and a spoon, and parachute some coffee beans on top.

Chocolate Seed Soldiers

Recipe courtesy of Psychologies Magazine (October 2015) and taken from The Virtuous Tart by Susan Jane White.

These seed soldiers are excellent allies in the war against afternoon slumps. Practically jumming with energy, they will deliver a cargo of essential minerals to service your mojo alongside battery-boosting B vitamins. Goji berries are rich in iron, protein and vitamins C, E and A.

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Makes 20 generous servings

Ingredients:
1 cup (100g) pitted dates, chopped
1 cup (105g) milled sunflower and pumpkin seeds
1/2 cup (180g) cashew nut butter
1/2 cup (80g) raisins
1/2 cup (65g) coconut flour
1/2 cup (125ml) maple syrup (not honey)
3 tblsp raw Cacao Nibs
2 tblsp goji berries , plus extra to decorate
Up to 1 tblsp Tamari or raw coconut aminos
130g dark chocolate (75% cocoa solids)

Step One : In a food processor (a fork and a temper will also work), combine everything except the dark chocolate and decorative goji berries. Spread it out over a parchment-lined shallow tin – the perfect size is 20 x 25cm, a little larger than the usual 20 x 20 cm square brownie tin. Place another piece of parchment on top of the base mixture, pressing down firmly with your fingers. Once the base is smooth, you can ditch the top parchment. Chill in the fridge.

Step Two : Meanwhile, slowly melt the chocolate in a bain-marie – a pot of simmering water, 2 1/2 cm in depth, with a heatproof bowl sitting on top where a lid might otherwise be. The contents of the bowl will gently melt from the steam of the water underneath. The trick is not to let the water boil or let the bottom of the bowl touch the water.

Step Three : Smother the chilled base in melted chocolate and parachute a couple of goji berries on top for colour. Refrigerate overnight. I doubt you’ll need an alarm clock to wake you in the morning.

Turkish Delight Chocolate Mousse

Recipe courtesy of Psychologies Magazine (September 2015) and taken from In the Mood for Healthy Food by Jo Pratt.

This rose-scented mousse is rich and creamy, yet far healthier than standard chocolate mousse. Instead of cream, Avocados are used, which give a thick, creamy texture and also make this dessert dairy-free, much lower in saturated fat and loaded with antioxidants and omegas. As for the chocolate, providing you use a high cocoa solid chocolate (such as 70 per cent), you’ll consume less sugar, and more antioxidants, iron and magnesium than other types of chocolate. I think that makes this delicious dessert guilt-free!

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Serves : 4

Ingredients:
75g dark, bittersweet chocolate (70% cocoa solids), roughly chopped
3 egg whites
3 tblsp agave syrup
1 ripe small-medium avocado, peeled and pitted
1/4 tsp rosewater, plus extra to taste
1 tblsp pistachio nuts, roughly chopped
A pinch of dried rose petals, optional

 

Step One : Gently melt the chocolate either in a bowl set over a pan of simmering water, or on a low heat in the microwave. Once melted, leave to cool to room temperature.

Step Two : In a separate bowl, whisk the egg whites until they form soft peaks. Add the agave syrup and continue whisking until they form firm peaks.

Step Three : Blend the avocado and rosewater with a hand-blender until completely smooth, then mix into the chocolate. If the avocado isn’t smooth enough, you can pass it through a sieve or fine mesh strainer using a spatula to remove any lumps. Mix in one spoonful of the egg whites to loosen the mixture, then gently fold in the rest.

Step Four : Spoon the mousse into glasses or dishes. Chill in the fridge for about 2 hours, then scatter with chopped pistachios and rose petals, and serve.

Tip : If you want to try something other than rosewater to flavour the mousse, you could add: grated zest of 1 orange, 1 teaspoon of ground cinnamon, a few drops of coconut extract or a pinch of ground cardamom seeds.

Souper Green Soup with Pumpkin Seed Croutons

Recipe courtesy of Psychologies Magazine (September 2015) and taken from In the Mood for Healthy Food by Jo Pratt.

This soup is packed with green vegetable goodness, and vitamins and minerals galore. The soup alone is great, but the croutons are a real tasty treat to scatter over the top, too. They’re salty, crunchy and very moreish.

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Serves : 6

Ingredients:
2 tblsp olive oil
1 fennel bulb, finely chopped
4 garlic cloves, finely chopped
1 leek, thinly sliced
1 medium-large courgette, sliced
1 litre vegetable stock
300g spring greens, roughly chopped
100g frozen peas, defrosted
1 large handful of fresh mint leaves
sea salt and freshly ground black pepper

For the croutons:
100g feta cheese
50g pumpkin seeds
1 tblsp olive oil
1/4 tsp dried chilli flakes
1 tsp sumac

Step One : Preheat the oven to 220oC. Make the croutons first : break the feta into small chunks and gently mix together with the pumpkin seeds, olive oil, dried chilli flakes and sumac. Spread in a single layer on a non-stick baking tray and bake for 10-12 minutes, shaking the tray once to ensure even cooking. When cooked, the feta should start to turn golden in places, and the pumpkin seeds will be crunch and puffed up. Remove from the oven and set aside.

Step Two : Meanwhile, make the soup. Heat the olive oil in a saucepan over a medium-low heat. Add the fennel and garlic and gently sauté for about 5 minutes until the fennel is softened, but not coloured. Stir in the leek and courgette and continue to sauté for 5 minutes, then add the stock. Increase the heat to medium and bring to a simmer, then add the spring greens and cook for 3 minutes. Stir in the peas, and as soon as the soup returns to a simmer, cook for 2 minutes. Remove the pan from the heat and add the mint.

Step Three : Using a blender, blitz the soup until it is smooth. Season with salt and pepper to taste, and serve with the pumpkin seed and feta croutons scattered on top.

Grain-Free Granola with Rosewater, Apricot & Pistachios

Recipe courtesy of Psychologies (June 2017) and taken from Nourish: Mind, Body & Soul by Amber Rose, Sadie Frost and Holly Davidson.

This decadent granola is served with fresh fruit (pomegranate seeds) and yogurt. It’s full of slow-release energy and is easy to make.

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Ingredients for 1 large jar:
50g raw coconut oil
80ml honey
85ml maple syrup
200g coconut chips
115g pistachio nuts, roughly chopped
150g almonds, roughly chopped
80g sunflower seeds
80g pumpkin seeds
1 tsp rosewater
200g dried apricots, roughly chopped
2 tblsp hemp seeds
2-3 tblsp dried rose petals (optional)

Step One : Preheat the oven to 170oC / 330oF / Gas Mark 3 and line 2 deep-sided baking trays with baking parchment. Melt the coconut oil, honey and maple syrup in a saucepan until they start to bubble, then turn off the heat.

Step Two : Combine the coconut chips, pistachios, almonds and sunflower and pumpkin seeds in a bowl. Pour in the honey mixture, and stir with a wooden spoon until combined There should be enough of the honey mixture to lightly coat the mix but, if you feel there is not enough, add more honey mix, using equal amounts of melted honey and coconut oil.

Step Three : Spread the mixture on the baking trays, making a layer that isn’t too deep, otherwise it won’t go crisp. Bake for 15-20 minutes, stirring every 3-4 minutes so it turns golden and doesn’t burn.

Step Four : Remove from the oven, allow to cool, then sprinkle over the rosewater and scatter on the apricots and hemp seeds. Stir in the rose petals.

Step Five : Allow to cool and transfer to an airtight jar. Use within two weeks.

An Apple a Day

Article taken from Psychologies Magazine (March 2019)

The latest National Diabetes Audit found that there are 7,000 Brits under the age of 25 being treated for type 2 diabetes.  These simple tips from medical doctor Sarah Brewer’ can help lower the risk dramatically.
an apple a day

  1. Replace some carbs in your diet with healthy monounsaturated fats (in olive oil, avocados, almonds and macadamia nuts) and omega-3 fatty acids (oily fish and walnuts).  This can significantly improve glucose control, triglyceride levels, blood pressure and cholesterol balance in people with type 2 diabetes.
  2. A study involving 38,000 women found that those eating at least one apple a day were 28 per cent less likely to develop type 2 diabetes than those eating no apples, while a recent analysis of five trials, involving a quarter of a million people, found that regular consumption of apples and pears is associated with an 18 per cent reduced risk of type 2 diabetes.
  3. Whether black, green or oolong, tea contains antioxidants that increase insulin sensitivity, supress appetite through the effects on hormones such as ghrelin and adiponectin and stimulate fat burning to generate heat and aid weight loss.  They also have beneficial effects on the liver to decrease glucose and fatty acid synthesis.

Carrot and Poppy Seed Waffles

Recipe taken from The Good Stuff: Delicious recipes and tips for happier and healthier children by Lucinda Miller published in Psychologies Magazine February 2019.

Kids will love this healthy and tasty alternative to bland shop-bought waffles. Fussy eaters won’t spot the carrot and the poppy seeds boost calcium, iron and zinc levels.

carrot and poppy seed waffles

Ingredients:
200g porridge oats
1 tblsp Coconut sugar or light muscovado sugar
1 tsp baking powder
1 tblsp black or white poppy seeds
Pinch of fine sea salt
1 medium carrot, peeled and grated
200ml whole milk
120ml plain Greek yogurt
3 free-range eggs
Coconut or olive oil, for greasing the waffle maker

Makes : 5-6 waffles

Step One : Preheat the oven to 180oC (160oC fan), gas mark 4 and lightly grease the waffle maker with a little coconut or olive oil, using a piece of kitchen paper.

Step Two : Measure the oats into a food processor and blitz for about 1 minute, or until they reach a flour-like consistency.

Step Three : Transfer the oats to a large bowl and stir in the coconut, or muscovado sugar, baking powder, poppy seeds and salt, before adding the grated carrot, along with the milk and yogurt.

Step Four : Add one egg at a time, beating well after each addition until all the ingredients are combined.

Step Five : Turn your waffle maker to the highest setting and pour a ladleful of the mixture into the lower plate. Be careful not to overfill it or the mixture will pour out of the sides. Close the lid and let the waffle cook until it is golden brown on both sides – about 2 minutes.

Step Six : Remove from the waffle maker and place on a baking tray. At this stage, the waffle will be quite soft, so pop it into the oven for 5 minutes to crisp up. Repeat until you have 5-6 waffles.