Posts Tagged ‘anxiety’
Friday, March 22nd, 2013
Pesto is a wonderful easy way to add flavour to other dishes. Here are a few variations to use as a sauce for grilled fish, as a marinade, as a dip, as a stir in to wholemeal pasta, spread over chicken breasts etc.
WALNUT & BASIL PESTO
30g (1OZ) walnuts
handful basil
4 tablespoons extra virgin olive oil
a drizzle of walnut oil
Freshly ground black pepper to taste
Combine all ingredients in a food processor and blitz until thick paste. Add more oil if too thick.
REGULAR ITALIAN PESTO:
2 bunches basil leaves
2 cloves garlic, peeled and chopped
2 tablespoons pine nuts, toasted
4oz grated parmesan cheese
4 tablespoons extra virgin olive oil
1/2 teaspoon salt
In food processor, blitz the garlic and nuts until finely chopped and gritty, but not paste
By hand, chop basil finely, and in a bowl mix with the nuts & garlic, parmesan cheese and salt
Stir in the oil adding just enough to make a smooth mixture. All ingredients should be identifiable, as the pesto should not resemble mayonnaise.
You could make pesto with parsley, coriander (leaf type), almonds or hazelnuts
Tags: anxiety, anxiety and diet, bristol obesity clinic, depression, depression and diet, Psychologist Nuffield Bristol, psychotherapist, Tania Blom, weight-loss
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Friday, March 22nd, 2013
Humous
1 400g (13oz) tin of chickpeas, rinsed and drained
2 Cloves Garlic
3 tablespoons lemon juice
3 tablespoons extra virgin olive oil
2 tablespoons sesame oil
2 \tablespoons soy sauce
Freshly ground black pepper
Put all ingredients in food processor and blitz until smooth.
add additional pepper, soy or lemon juice to taste
As a variation you could add either 1 tablespoon of toasted sesame seeds or 1-2 tablespoons of tahini.
Serve in a bowl with a little olive oil drizzled on top and a sprinkling of chilli powder or paprika.
Eat with crudities, spread on oatcakes, wholemeal toasts or wholemeal crackers.
Tags: anxiety, anxiety and diet, anxiety clinic, bristol obesity clinic, depressed, depression, diet and depression, Psychologist Nuffield Bristol, psychotherapist Bristol, psychotherapy, Tania Blom
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Friday, March 22nd, 2013
4 EGGS BEATEN
10 oz PEAS
12 SPRING ONIONS ROUGHLY CHOPPED
2 inches FRESH GINGER peeled and finely chopped
SALT
OIL FOR COOKING
Heat large frying pan until very hot, then add a tablespoon of oil, the spring onions and the ginger.
Allow to sizzle fiercely for about 10 seconds, then add the peas, keeping heat on high, stir fry for 2 minutes.
Turn the heat down to a medium heat, add the eggs and stir. Add salt and cook until set.
Serve with a splash of soy sauce.
If you like, serve with a slice of wholemeal bread/toast.
Tags: anxiety, anxiety and diet, bristol obesity clinic, depression, diet and depression, obesity, Psychologist Nuffield Bristol, psychotherapist Bristol, psychotherapy bristol, Tania Blom, weight-loss
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Friday, March 22nd, 2013
Pilaff
1/2 lb bulgar
2 tablespoons oil
1 finely chopped onion
1 deseeded and sliced red pepper
1 14oz can tomatoes
3/4 pint chicken stock
2oz chopped, blanched almonds
1oz sultanas
salt and pepper
Gently fry onion in oil until soft, not browned
Add the sliced pepper and cook for a few minutes
Stir bulgar in and cook for a further few minutes until all oil is absorbed
Add tomatoes
Add stock and bring to boil
add seasoning,nuts and sultanas. Turn heat down and cook for 10-15 minutes until stock has been absorbed.
Cover tightly and stand on the lowest heat, leaving it to cook gently in it’s own steam for fifteen minutes more
Delicious complex carbohydrate option!
Tags: anxiety, bristol obesity clinic, depression, obesity, Psychologist Nuffield Bristol, psychotherapist, psychotherapist Bristol, Tania Blom, weight-loss
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Friday, March 22nd, 2013
7oz (200gm) Turkey breast sliced finely
1 teaspoon roasted coriander seeds (dry roast in pan)
3.5oz (100gm) green cabbage finely sliced
2 Tablespoons light olive oil
4 Tablespoons natural yogurt flavoured with 1/2 teaspoon each of ground chilli and ground coriander to taste.
Marinade:
1 teaspoon ground coriander
2 tablespoons chopped, fresh Coriander
2 Finely sliced spring onions
2 teaspoons sesame seeds
3 Tablespoons light olive oil
zest of one orange
2 Tablespoons orange juice
2 Tablespoons lemon juice
Freshly ground black pepper
Combine all marinade ingredients in a bowl.
Mix
Add Turkey
Stir and then stand for flavours to absorb.
Heat small saucepan over medium heat to dry roast the coriander seeds. Heat these until you hear them pop. Set aside
Heat the oil in a wok or a heavy frying pan. Add the roasted seeds to the turkey mix.
Fry all until turkey is cooked and the cabbage is wilting. You can add a little water if this looks dry.
Stir in the yogurt.
Garnish with Orange zest and fresh coriander
Delicious!
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Tags: anxiety, bristol obesity clinic, depression, diet and anxiety, diet and depression, Psychologist Nuffield Bristol, psychotherapist, psychotherapist Bristol, Tania Blom, weight-loss
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Friday, March 22nd, 2013
Ingredients:
2 tsp fennel seeds
1 Tbs freshly chopped oregano
1 garlic clove peeled and crushed
salt & freshly ground pepper
4 chicken quarters
1/2 lemon finely sliced
1 fennel bulb trimmed
2 tsp olive oil
4 plum tomatoes
25g/1 oz stoned green olives
For the rice:
225g/8 oz long grain rice I usually use a blend of different ‘rices’. My favorite is a brown basmati and wild rice mix.
finely grated rind and juice of 1/2 lemon
150ml/1/4 pint boiling chicken stock
To garnish:
fennel fronds
orange slices
1. Preheat oven to 200 degrees C/ 400 degrees F/ Gas mark 6.
Gently crush fennel seeds, mix with oregano, garlic, salt and pepper.
Place between the skin and flesh of the chicken breasts, carefully do not to tear the skin. Arrange the lemon slices on top of the chicken.
2. Cut fennel into 8 wedges. Place on baking tray with the chicken. Lightly brush the fennel with the oil. Cook the chicken and fennel on the top shelf of the preheated oven for 10 minutes.
3. Meanwhile, place rice in a 2.3l/4 pint ovenproof dish. Stir in the lemon rind and juice, orange juice and stock. Cover with a lid and place on the middle shelf of the oven
4 Reduce the oven temperature to 160 degrees C/ 350 degrees F/ Gas mark 4. Cook the chicken for 40 minutes more, turning the fennel wedges and lemon slices once. Deseed and chop the tomatoes. Add to the tray and cook for 5-10 minutes. Remove from oven.
5. When cooled slightly, remove chicken skin and discard. Garnish with fennel fronds, orange slices and serve
6. Fluff rice, and sprinkle stoned olives over dish. Garnish with fennel fronds, orange slices and save for carbohydrate 3 hours later.
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Tags: anxiety, anxiety and diet, bristol obesity clinic, depression, diet and depression, obesity, Psychologist Nuffield Bristol, psychotherapist, psychotherapist Bristol, Tania Blom, weight-loss
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Friday, March 22nd, 2013
250g halloumi cheese
50g bulgar wheat
1/2 cos lettuce
1/2 small bunch fresh mint
1 large bunch fresh flat leafed parsley
3 spring onions
2 ripe tomatoes
25g pine nuts
1 lemon
extra virgin olive oil
salt
freshly ground black pepper
Fill large pot with boiling water and add bulgar wheat. once boiling, reduce heat to simmer and cook for 10 minutes, or until tender.Drain in a sieve and set aside in large bowel.
Finely chop the mint and parsley.Set aside
Finely slice the spring onions.
Finely chop the tomatoes.
Add this to the finely chopped herbs.
Roast the pine nuts slowly over medium heat until golden.
Halve the lemon and squeeze the juice of one half over the bulgar wheat that has been cooling. add a good glug of extra virgin olive oil, season with salt and pepper and leave to soak up the dressing.
Grill the halloumi slices on a griddle pan for 1-2 minutes until slightly charred.
Turn and repeat for other side.
Remove from the heat.
Add the chopped tomatoes, herbs and spring onions to the bowel of bulgar wheat and stir through to mix the flavours.
Divide the cos lettuce leaves on the plates, spoon tabbouleh into the lettuce and top each portion with slices of halloumi.
Drizzle lightly with extra virgin olive oil, scatter the pine nuts on top.
Cut the remaining lemon into wedges to serve
Tags: anxiety, anxiety and diet, bristol obesity clinic, depression, diet and depression, obesity, Psychologist Nuffield Bristol, psychotherapist, psychotherapist Bristol, Tania Blom, weightloss
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Friday, March 22nd, 2013
SERVES 8 - so lots for lunch box or breakfast tomorrow too.
Ingredients
Nonstick cooking spray
12 ounces fresh asparagus
1 small yellow sweet pepper, cut into 1/4-inch-wide strips
1/2 of a small zucchini, halved lengthwise and cut into 1/4-inch-thick slices (about 1/2 cup)
1/3 cup chopped onion
1/4 cup chopped bottled roasted red sweet peppers, drained
1/2 cup shredded reduced-fat mozzarella cheese (2 ounces)
8 eggs
1/2 cup fat-free milk
1 tablespoon snipped fresh dill or 1/2 teaspoon dried
3/4 teaspoon salt
1/4 to 1/2 teaspoon ground black pepper
2 tablespoonsall-purpose flour
3 to 4 tablespoonsfinely shredded Parmesan cheese
Fresh dill sprigs (optional)
A pinch of dried chilli (optional)
Directions
1. Preheat oven to 350 degrees F. Lightly coat a 2-quart rectangular baking dish with nonstick cooking spray; set aside.
2. If using fresh asparagus, snap off and discard woody bases. If desired, scrape off scales. Cut into 1-inch-long pieces.
3. In a large saucepan, bring about 1 inch water to boiling. Add asparagus, yellow sweet pepper strips, zucchini, and onion. Return just to boiling; reduce heat slightly. Cover and boil about 5 minutes or until crisp-tender. Drain well. Stir in roasted red sweet peppers. Spread asparagus-pepper mixture evenly in baking dish. Sprinkle with half of the mozzarella cheese.
4. In a large bowl, whisk together egg product, milk, snipped or dried dill, salt, black pepper and optional pinch of dried chilli until well mixed. Whisk in flour, making sure it is completely combined. Pour over vegetables in baking dish. Bake, uncovered, about 35 minutes or until slightly puffed and top shakes set. Sprinkle with remaining mozzarella cheese and Parmesan cheese. Let stand for 10 minutes before serving. If desired, garnish individual servings with dill sprigs.
Tags: anxiety, anxiety and diet, bristol obesity clinic, depression, depression and diet, obesity, Psychologist Nuffield Bristol, psychotherapist Bristol, Tania Blom, weight-loss
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Friday, March 22nd, 2013
SAVOURY ROAST BEEF SANDWICH
Ingredients:
2 oz roast beef
2 Tbs spicy or roasted red pepper hummus
3-4 lettuce leaves
2 slices dark rye or any whole grain bread you like
Directions:
Place 2-3 lettuce leaves on one slice of bread. Spread hummus on to lettuce leaves; top with roast beef and second slice of bread.
Make a complete meal by serving with 1⁄2 cup carrot sticks and 1 medium apple.
Tags: anxiety, bristol obesity clinic, depression, Psychologist Nuffield Bristol, psychotherapist Bristol, psychotherapy, weight-loss
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Friday, March 22nd, 2013
Three Pepper Oat Pilaf
Ingredients
1/2 cup chopped red bell pepper
1/2 cup chopped yellow bell pepper
1/2 cup chopped mushrooms
1/2 cup sliced green onions
2 garlic cloves, minced
1 tablespoon olive oil
1-3/4 cups Oats, uncooked
1 egg, lightly beaten
3/4 cup chicken stock
2 tablespoons minced fresh basil leaves or 2 teaspoons dried basil
1/2 teaspoon salt
1/4 teaspoon black pepper
Preparation
In 10-inch nonstick frying pan, cook peppers, mushrooms, green onions and garlic in oil over medium heat, stirring occasionally, until vegetables are crisp-tender, about 2 minutes. In large bowl, mix oats and egg until oats are evenly coated. Add oats to vegetable mixture in frying pan.
Cook over medium heat, stirring occasionally, until oats are dry and separated, about 5 to 6 minutes. Add broth, basil, salt and pepper. Continue cooking, stirring occasionally, 2 to 3 minutes or until liquid is absorbed. Serve immediately.
Serves 6
Tags: anxiety, anxiety and diet, depression, diet and depression, psychologist, Psychologist Nuffield Bristol, psychology, psychotherapy, psychotherapy bristol, Tania Blom, weight-loss
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