Posts Tagged ‘diet and depression’

Breakfast Egg Muffins To Go

Tuesday, June 4th, 2013

Breakfast Egg Muffins To Go

Eggs are one of the most versatile breakfast foods around, but few of us can spare the time to cook them in the morning. These eggs muffins are designed to be cooked ahead of time, then grabbed on the go. Egg muffins will keep one week in the refrigerator. Microwave 30 seconds to reheat.

Just add a variety of different goodies to your tin. Maybe 6 with bacon, onion & cheese and 6 with spinach, mushrooms and ham. You can’t mess this up! In the morning, just grab a couple from your ziploc and nuke them and away you go!

Lots of variations Enjoy!

Yield - 12 muffins

1/2 pound minced reduced fat beef/chicken/turkey
4 ounces chopped broccoli florets
1/2 cup grated cheddar cheese (reduced fat cheese if you  prefer)
12 eggs
1/2 teaspoon salt
1/4 teaspoon pepper

12 parchment paper muffin wrappers or 12 silicone muffin cups or muffin tin sprayed with non stick spray


Preheat oven to 350 degrees F/ 180 degrees C

Heat frying pan over medium heat. Add mince and cook, draining any fat.

Stir the broccoli into this and turn off the heat

If using a muffin tin, either spray with non stick spray or line tin with parchment paper wrappers. If using silicone muffin cups, place cups on a baking sheet lined with foil (to catch any egg overflow and making clean-up much easier!).

In a large bowl, combine mince, broccoli and cheese. Spoon mixture into cups, filling them 2/3 of the way, leaving room to add the egg mixture.

In another bowl with a pour spout, beat together 12 eggs. Add salt and pepper. Pour egg mixture into each muffin cup, being careful to leave a little room (1/4 inch or so) at the top.

Bake 25 minutes, or until muffins have risen and are firm.

Variation: Instead of minces meats, try diced bacon fried until crisp before draining off the fat. Try other veggies such as diced red pepper, spinach, zucchini, mushrooms, asparagus, green beans, etc. Mix and match with whatever you have.

Roasted Vegetables with a twist

Monday, April 29th, 2013

Roasted vegetables with a twist.


1 small butternut squash, cubed
2 red bell peppers, seeded and diced
1 sweet potato, peeled and cubed
3 baking potatoes, cubed
1 red onion, quartered
1 tablespoon chopped fresh thyme
2 tablespoons chopped fresh rosemary
1/4 cup olive oil
2 tablespoons lemon juice
salt and freshly ground black pepper


Preheat oven to 475 degrees F (245 degrees C).
In a large bowl, combine the squash, red bell peppers, sweet potato, and potatoes. Separate the red onion quarters into pieces, and add them to the mixture.
In a small bowl, stir together thyme, rosemary, olive oil, lemon juice, salt, and pepper. Toss with vegetables until they are coated. Spread evenly on a large roasting pan.
Roast for 35 to 40 minutes in the preheated oven, stirring every 10 minutes, or until vegetables are cooked through and browned.

Quick Beef Stroganoff

Monday, April 29th, 2013

Quick Beef Stroganoff

3 minute steaks, cut into 1/2 inch strips
2 Tablespoons oil
1 onion, sliced
1 clove garlic, crushed (optional)
1 can of mushroom soup
1 cup plain yogurt
3 ounce can of mushrooms
2 Tablespoons ketchup
2 teaspoons Worcestershire sauce

Brown the steak strips in the oil. Add the onion and garlic. Stir fry for 5 minutes until onion is translucent. Combine remaining ingredients, add to meat. Heat on low temperature until flavors blend. (Do not boil.) Serve this easy quick Beef Stroganoff over a melody of steamed green vegetables.


Friday, March 22nd, 2013


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.


Friday, March 22nd, 2013

10 oz PEAS
2 inches FRESH GINGER peeled and finely chopped

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.

Coriander Turkey Stir-Fry

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.

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.
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


Chicken with Roasted Fennel & Citrus Rice

Friday, March 22nd, 2013
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.

Grilled Halloumi & Tabbouleh Salad

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
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

Three Pepper Oat Pilaf

Friday, March 22nd, 2013
Three Pepper Oat Pilaf

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

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

Courgette Pancakes with Smoked Salmon

Friday, March 15th, 2013
No need for high fat butter or syrup with these flavourful courgette pancakes with smoked salmon. Pair them with a tossed salad for a heart healthy brunch or light lunch.

2 eggs
1-1/2 Tbsp olive oil
1/2 cup skim milk
1-1/2 cups self-rising flour
2 oz smoked salmon, chopped
2 large courgette, roughly grated
1 Tbsp chopped fresh dill plus sprigs for garnish
black pepper
1/4 cup fat free sour cream for garnish

In a large bowl, combine eggs, olive oil and milk, and stir until blended. Add flour and whisk until smooth. Stir in smoked salmon, courgette, dill and pepper (to taste).
Coat a large frying pan with nonstick cooking spray or wipe with a little light olive oil and heat over medium heat.
Pour batter by rounded tablespoonfuls onto skillet and cook 2 to 3 minutes, or until bubbles appear on top.
With a spatula, flip pancakes and cook another 2 to 3 minutes, or until lightly browned. Remove from frying pan and keep warm. Repeat with remaining batter, coating frying pan with nonstick cooking spray/ light olive oil between each batch.

Serve warm garnished with a dollop of creme fraise and dill sprig.