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Tag Archives: healthy
  • Posted on August 31, 2017

    Back to School Lunch Wraps

    Sick of sandwiches coming back in the school lunch box? Why not mix it up a bit with these tasty wrap combos? They’re healthy, simple to prepare and a make a great lunch for kids and adults.

    Avocado Wrap lunch on the go

    Avocado and Chickpea Wraps

    4 wholemeal/whole-wheat tortillas or other wraps

    400-g/14-oz. can chickpeas drained and rinsed

    4 generous spoonfuls cottage cheese

    1 ripe avocado, thinly sliced

    1 tomato, deseeded and flesh diced

    3–4 tablespoons grated Cheddar cheese

    a few handfuls of shredded little gem lettuce and/or sprouted seeds

    a little freshly squeezed lemon juice

    salt and freshly ground black pepper

    Makes 4 servings

     

    Working one at a time, put a tortilla onto the work surface. Sprinkle a quarter of the chickpeas on top in a line down the middle.

    Mash with a fork, spreading in a half-moon shape towards one edge of the tortilla.

    Cover this with a generous spoonful of cottage cheese. Arrange a few avocado slices on top, in a line down the middle.

    Sprinkle over a small handful of diced tomato, a little grated Cheddar cheese and some lettuce and/or sprouted seeds.

    Squeeze over a little lemon juice and season lightly.

    Starting from the edge with the filling, begin rolling to enclose the filling. Wrap in greaseproof paper or clingfilm/plastic wrap and chill in the refrigerator until required.

     

    Or why not try...

    Cream Cheese & Barley Spread

    Make a spread using 200 g/1 cup cream cheese mixed with 200 g/1 cup cooked barley. Season with a pinch of celery salt and a pinch of garlic granules. Spread on a wrap and top with thin strips of celery, red (bell) pepper, shredded lettuce and grated carrot. Sprinkle with grated cheese, add a squeeze of fresh lemon juice and roll up.

    Tofu Salad

    Mash some firm tofu in a bowl with a few spoonfuls of mayonnaise. Stir in some finely chopped celery, thinly sliced spring onions/scallions, finely grated cheese and a pinch of dry mustard powder. Season lightly with salt and pepper. Spread on a wrap, top with sprouted seeds or shredded lettuce and roll up.

    Egg, Cheese & Tomato

    Spread some freshly prepared scrambled eggs or egg mayonnaise over a wrap, sprinkle with some finely grated cheese and diced tomatoes and roll up.

     

    For more tasty lunch ideas, check out Lunch on the Go.

    Lunch on the Go

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    This post was posted in Featured, Featured, News, News, Recipes, Recipes, UK, US, What's new, What's new and was tagged with kids, Back to School, healthy, wraps

  • Posted on August 17, 2017

    Poké Tuna Bowl with Melon recipe

    Poké is a raw fish salad dish from Hawaii and you can see the influence of Japanese flavourings with seaweed and sesame seeds, a regular addition to the dish. It is often combined with melon and cucumber giving it a refreshingly different flavour. Here the quinoa base adds a truly international appeal.

    Poke bowls with melon

    Poké (tuna) bowls with melon and cucumber salad, red quinoa and crispy ginger

     

    100 g/1/2 cup red quinoa

    a 5-cm/2-inch piece of ginger

    1 tablespoon avocado oil

    1 tablespoon light soy sauce

    1 tablespoon white wine vinegar

    2 teaspoons caster/granulated sugar

    sunflower oil, for deep-frying

    1 tablespoon wakame seaweed

    1 avocado

    1/2 melon (about 350 g/3/4  lb.), peeled, seeded and diced

    1/2 cucumber, peeled, seeded and diced

    2 spring onions/scallions, trimmed and thinly sliced

    200 g/7 oz. fresh skinless tuna, diced

    1 tablespoon black sesame seeds

    Serves 2

     

    Cook the quinoa according to packet instructions. Transfer to a bowl.

    Peel the ginger and grate 1 teaspoon into a bowl. Whisk in the avocado oil, soy sauce, vinegar and sugar, stirring until the sugar is dissolved. Stir into the quinoa and leave to cool.

    Thinly slice and then shred the remaining ginger. Heat a little sunflower oil in a frying pan/skillet and deep-fry the ginger for about 1 minute until crisp and golden. Drain on paper towels.

    Soak the wakame seaweed in a little boiling water for 5 minutes until softened. Drain well and pat dry with paper towels.

    Peel, stone/pit and dice the avocado. Add to a bowl with the melon, cucumber and spring onions/scallions. Add in the diced tuna and gently mix together.

    Divide the quinoa between two bowls and arrange the other ingredients on top scattering the sesame seeds and crispy ginger over the top.

     

    If you liked this recipe, check out Bowl Food.

    bowl food

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    This post was posted in Featured, Featured, News, News, Recipes, Recipes, UK, US, What's new, What's new and was tagged with fish, summer holidays, recipe for the weekend, healthy, bowl food

  • Posted on July 28, 2017

    Chicken Salad Wrap recipe

    These wraps are a perfectly quick and simple lunch idea, whether you're taking them to the office or feeding the kids this summer holidays.

    chicken salad wraps

    Chicken Salad Wraps

    4 soft flour tortillas, preferably whole-wheat

    4 tablespoons mayonnaise

    2 teaspoons wholegrain mustard

    2 cooked chicken breasts, shredded

    2 carrots, grated

    a wedge of white cabbage, finely sliced

    2 medium tomatoes, finely sliced

    sea salt and freshly ground black pepper

    Serves 4

     

    Lay each tortilla flat on a piece of baking parchment.

    Spread with the mayonnaise and mustard.

    Add the shredded chicken, grated carrot, sliced cabbage, salt, pepper and tomato.

    Roll up the tortillas into tight cylinders, using the baking parchment to help you. Twist the ends of the paper together.

    Cut the cylinders in half diagonally. Wrap each portion in plastic and chill until ready for work.

    Top tip: If you want to make your own lunches, a clever trick is to keep it in mind the night before when you are cooking dinner. Any extra chicken, meats, fish, boiled eggs, potatoes, pasta, rice or roasted vegetables such as pumpkin, (bell) peppers or onions can be used in a wonderful sandwich or salad.

     

    For more quick and simple recipes for everyday living, check out Eat, Drink Live by Fran Warde.

    Eat Drink Live by Fran Warde

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    This post was posted in Featured, Featured, News, News, Recipes, Recipes, UK, US, What's new, What's new and was tagged with school holidays, recipe for the weekend, lunch, quick, healthy

  • Posted on July 20, 2017

    Matcha tea smoothie bowl recipe

    This smoothie bowl is the perfect healthy way to start your day! Matcha is the finely ground powder of a particular variety of green tea grown uniquely in Japan. It is high in antioxidants and fibre, and adds an alluring sweet nutty flavour to smoothies – it is also a fabulous green colour!

    Matcha tea smoothie

    Matcha tea, banana and sesame smoothie bowl

    2 large bananas

    2 teaspoons matcha tea

    250 ml/generous1 cup coconut milk, plus extra to serve

    300 ml/1  1/3 cups sheep’s milk yogurt

    2 tablespoons tahini paste

    50 g/1 scant cup baby spinach leaves

    2 tablespoons honey

    Toppings

    20 g/1/4 cup sliced banana

    toasted sesame seeds

    red fruits, such as raspberries and pomegranate seeds

    Serves 2

     

    Peel and roughly chop 1  1/2 bananas and put in a blender with the matcha tea, coconut milk, yogurt, tahini paste, spinach leaves and honey. Blend until really smooth. Divide between two bowls.

    Thinly slice the remaining banana and arrange on top of the bowls with the sesame seeds and fruit. Drizzle over a little extra coconut milk and serve.

    Tip:  You can decorate your smoothie with any type of fruit although the red fruits are a particularly attractive contrast and add even more antioxidants.

     

    If you liked this breakfast recipe, why not try our 'build your bowl' quiz to find you perfect Bowl Food evening meal?

    Or check out Bowl Food for even more delicious and healthy recipes.

    Bowl Food

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    This post was posted in Featured, Featured, News, News, Recipes, Recipes, UK, US, What's new, What's new and was tagged with breakfast, recipe for the weekend, vegetarian, healthy

  • Posted on May 11, 2017

    3 hummus recipes - Classic, Sweet Potato and Beetroot

    It seems that everyone has some serious hummus love at the moment, and we're no exception to that! There's even an International Hummus Day, (this Saturday!)

    This hugely popular tasty, nutty-flavoured Middle Eastern dip is so easy to make at home, we thought we'd share with you three great hummus recipes to celebrate. Serve them with pitta bread, falafel or vegetable crudités as a snack or alongside other mezze dishes for a light meal.

     

    Classic hummus

    Classic Hummus

    125 g/ ¾ cup dried chickpeas/garbanzo beans

    1 teaspoon bicarbonate of soda/baking soda

    salt

    2 garlic cloves, peeled and crushed to a paste in a mortar with a pestle

    4 tablespoons tahini

    freshly squeezed juice of 1 lemon

    toasted or griddled pitta bread, to serve

    To garnish

    extra virgin olive oil

    paprika or sumac

    finely chopped flat-leaf parsley

    Serves 6

     

    Soak the chickpeas/garbanzo beans overnight in plenty of cold water with the bicarbonate of soda/baking soda.

    Next day, drain and rinse. Put in a large pan, add enough fresh cold water to cover well and bring to the boil. Reduce the heat and simmer for 50–60 minutes until tender, skimming off any scum. Season the chickpeas with salt, then drain, reserving the cooking water and setting aside 1 tablespoon of the cooked chickpeas/garbanzo beans for the garnish.

    In a food processor, blend together the cooked chickpeas/garbanzo beans, garlic, tahini and lemon juice. Gradually add in the cooking liquid until the mixture becomes a smooth paste. Season with salt.

    Transfer the hummus to a serving bowl. To serve, make a shallow hollow in the centre using the back of a spoon. Pour in a little olive oil, top with the reserved whole chickpeas/garbanzo beans, a sprinkle of paprika or sumac and the chopped parsley.

     

    Sweet potato hummus

    Sweet Potato Hummus

    This velvety smooth sweet potato hummus dip makes an interesting change from the more familiar chickpea-only version.

    1 sweet potato, unpeeled

    3 garlic cloves, unpeeled

    ½ x 400-g/14-oz. can of chickpeas/ garbanzos

    1 fresh red chilli/chile, finely chopped

    a handful of fresh coriander/cilantro leaves, chopped

    2 tablespoons olive oil

    grated zest and freshly squeezed juice of ½ a lime

    salt and freshly ground black pepper

    serves 4-6

     

    Preheat the oven to 180°C (350°F) Gas 4. Roast the sweet potato in a roasting pan for 30–40 minutes until very soft. Add the garlic cloves to the pan about 20 minutes before the end of the cooking time.

    Remove from the oven and, when cool enough to handle, remove and discard the skins from the sweet potato and garlic cloves. Put in a food processor along with the chickpeas, chilli/chile, coriander/cilantro, olive oil and lime zest and blitz until it reaches the desired consistency. Season with salt, pepper and lime juice to taste.

     

    Beetroot Hummus

    Beetroot Hummus

    This is a sophisticated dip that’s sure to wow party guests with its vivid colour.

    140 g/1 cup canned chickpeas/ garbanzos, drained and rinsed

    250 g/2 scant cups beetroot/beets, cooked and cubed

    1 large garlic clove, peeled

    2 tablespoons olive oil

    1 tablespoon freshly squeezed lemon juice

    2 tablespoons tahini

    2–3 pinches of sea salt flakes

    micro herbs such as pea shoots, to garnish

    Serves 4–6

     

    To make the hummus, put all of the ingredients in a food processor or blender and blitz until smooth. Taste and adjust the seasoning, if necessary.

    Spoon the hummus into a bowl and garnish with a few pea shoots. Here it is served with squid ink crackers, which look great with the deep red hummus and create a slightly sweet and salty flavour combination that is delicious.

     

    These recipes are from (in order):

    Garlic by Jenny Linford

    garlic by jenny linford

    Delicious Dips

    delicious dips

    Party-Perfect Bites by Milli Taylor

    Party Perfect Bites by Milli Taylor

    All photography is ©Ryland Peters & Small

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    This post was posted in Featured, Featured, News, News, Recipes, Recipes, UK, US, What's new, What's new and was tagged with vegan, savoury, recipe for the weekend, vegetarian, quick, healthy, hummus, dips

  • Posted on April 27, 2017

    Beef Pho recipe

    A classic Ramen dish, this beef pho is fresh and light, a perfect healthy Friday night option. We love the vibrant colours and fresh flavours that the herbs and chillis give to this dish. To allow the flavours to develop, you need to prepare this dish a day in advance.

    beef pho recipe

    Beef Pho

    1 kg/2 lb. beef short ribs

    a 5-cm/2-inch piece of fresh ginger, sliced and pounded

    1 onion, sliced

    2 garlic cloves, sliced

    3 whole star anise, pounded

    2 cinnamon sticks, pounded

    400 g/14 oz. dried rice stick noodles

    350 g/12 oz. thinly sliced beef fillet

    3 tablespoons fish sauce

    1 teaspoon salt

    1 teaspoon caster/granulated sugar

    freshly squeezed juice of 1 lime

    125 g/21 / 3 cups beansprouts, trimmed

    garnishes

    2 red bird’s eye chillies/ chiles, chopped

    a handful each of fresh Thai basil, Vietnamese mint and coriander/cilantro

    6 spring onions/scallions, trimmed and sliced

    Serves 4

    Put the short ribs in a large saucepan, cover with cold water and bring to the boil.

    Simmer for 10 minutes then drain and wash the ribs. Return them to the pan and add 2 litres/4 pints more cold water along with the ginger, onion, garlic, star anise and cinnamon. Return to the boil and simmer gently for 1 1/ 2 hours, or until the meat is tender.

    Carefully remove the ribs from the stock and set aside to cool. Thinly shred the meat, discarding the bones. Strain the stock through a fine-mesh sieve/strainer and set aside to cool. Refrigerate both the meat and the stock overnight.

    The next day, soak the noodles in a bowlful of hot water for 20–30 minutes, until softened. Drain well, shake dry and divide the noodles between large bowls.

    Meanwhile, skim and discard the layer of fat from the cold stock and return the pan to a medium heat until just boiling. Stir in the shredded meat, beef fillet, fish sauce, salt, sugar and lime juice. Place the beef fillet on the noodles, spoon over the stock and top with the beansprouts.

    Serve with a plate of the garnishes alongside for everyone to help themselves.

     

    This recipe is from Ramen, available here.

    Ramen recipe book

    The photograph is by Ian Wallace ©Ryland Peters & Small

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    This post was posted in Featured, Featured, News, News, Recipes, Recipes, UK, What's new, What's new and was tagged with savoury, recipe for the weekend, healthy, Asian, ramen, beef pho

  • Posted on April 20, 2017

    Spaghetti with broccoli, walnuts & ricotta recipe

    This week’s recipe is a shout-out to all the runners taking part in the London Marathon this weekend! It’s the perfect time to indulge in some carbs, but we’re keeping it healthy with some veg, plus walnuts and ricotta for some extra protein to get you ready for the big day! This dish is light and creamy and deliciously simple and quick to make. We hope you enjoy and GOOD LUCK!

    Spaghetti with walnuts, broccoli and ricotta

    spaghetti with broccoli, walnuts & ricotta

    100 g/2⁄3 cup walnut halves

    1 head of broccoli, about 400–500 g/1 lb.

    3 tablespoons light olive oil

    3 garlic cloves, thinly sliced

    1 handful of fresh flat leaf parsley, chopped

    finely grated zest and freshly squeezed juice of 1 unwaxed lemon

    200 g/7 oz. fresh ricotta cheese

    400 g/14 oz. spaghetti

    sea salt and freshly ground black pepper

    Serves 4

    Preheat the oven to 180ºC (350ºF) Gas 4. Spread the walnuts out on a baking sheet and roast in the preheated oven for about 8 minutes, shaking the sheet occasionally, until they start to brown.

    To prepare the broccoli, trim off the gnarly part, about 2 cm/ 1 inch from the stem end, and discard. Thinly slice the stem until you reach the point where it starts to branch into florets. Slice off the individual florets. Heat the oil in a frying pan/skillet, add the stems and cook for about 2–3 minutes, turning often, then add the florets and cook for about 5 minutes, until the broccoli has softened. Add the garlic, parsley, lemon zest and walnuts and cook for 5 minutes, stirring often. Reduce the heat to medium and stir through the ricotta and lemon juice. Season well with salt and pepper and leave in the pan/skillet to keep warm.

    Cook the spaghetti according to the packet instructions. Drain and return it to the warm pan/skillet with the sauce. Stir gently to combine and serve immediately.

     

    This recipe is from Market Vegetarian by Ross Dobson, available here.

    Market Vegetarian by Ross Dobson

    Photographs by Richard Jung, ©Ryland Peters & Small

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    This post was posted in Featured, Featured, News, News, Recipes, Recipes, UK, US, What's new, What's new and was tagged with savoury, recipe for the weekend, vegetarian, quick, pasta, healthy

  • Posted on March 9, 2017

    Chunky Baked Falafel Patties

    These patties are a great twist on the traditional falafel recipe. As they’re baked, they are healthier than their deep-fried cousins and serving them on toasted sourdough makes a great change from the traditional wraps. They’re perfect for lunches, snacks and even as a veggie option at a BBQ.

    Baked falafel patties

    Chunky Baked Falafel Patties

    1⁄2 large onion (about 60 g/2 oz.)

    2 garlic cloves

    320 g/2 cups cooked red kidney beans, well drained

    2 tablespoons toasted

    ground sesame seeds or ground flaxseeds

    1 tablespoon dark sesame oil (or pumpkin seed oil or olive oil)

    1 teaspoon salt

    2 tablespoons gram flour (chickpea/garbanzo bean flour)

    ¼ teaspoon bicarbonate of soda/baking soda

    serving suggestion

    Roasted Red Pepper and Mustard Sauce (see below)

    toasted sourdough

    rocket/arugula

    pickled vegetables of your choice

    baking sheet, lined with baking paper

    Makes 18 patties

     

    Preheat the oven to 180°C (350°F) Gas 4.

    In a food processor fitted with an ‘S’ blade, finely chop the onion and garlic. Mash the beans with a fork, leaving some chunks, then mix the beans with the chopped vegetables and all the other ingredients. The mix should resemble a thick cookie dough. Use a measuring spoon to scoop 18 flat, free-form patties onto the lined baking sheet.

    Bake in the preheated oven for 15–20 minutes, until dry enough to separate from the baking sheet without falling apart.

    These falafel patties are on the saltier side and I love them served on slices of freshly baked or just toasted sourdough bread with Roasted Red Pepper and Mustard Sauce, rocket/arugula and any type of pickled vegetables on the side. You can use cooked chickpeas/garbanzo beans instead of kidney beans for a more authentic falafel flavour, if you like.

    Roasted Red Peppers

    Roasted Red Pepper and Mustard Sauce

    The best variety of peppers to use for this yummy sauce are long, red pointed Romano peppers, but if you can’t find them you can use red (bell) peppers too. Roasting peppers deepens their flavour and gives a wonderful aroma, and goes well with any kind of falafel.

    1 kg/2 ¼ lbs. Romano peppers

    60 ml/ ¼ cup extra-virgin olive oil

    2 tablespoons smooth Dijon mustard

    4 garlic cloves, crushed

    apple cider vinegar, to taste

    chilli/chili powder or freshly ground black pepper (optional)

    sea salt, to taste

    baking sheet, lined with baking parchment

    Makes about 240 ml/1 cup

     

    Preheat the oven to 180°C (350°F) Gas 4.

    Wash and pat-dry the peppers, leaving them whole.

    Place the whole peppers on the baking sheet and roast in the preheated oven for 20–25 minutes, turning frequently until the entire pepper skin has turned black and blistery.

    Remove from the oven, put the peppers into an airtight container and let rest, tightly covered for long enough to build up the steam; about 15 minutes. This will make peeling the skin easier.

    Save all the liquid that leaks from the peppers while cooling, and the liquid coming out as you peel and deseed.

    Blend the peeled and deseeded peppers in a blender or food processor until smooth, adding the oil, collected juices, Dijon mustard, garlic, salt and a little vinegar. You can also add a little chilli/chili powder or black pepper, for extra heat. Add more pepper juice or oil to reach the desired consistency. Store in a tightly covered sterilized jar in the fridge and use within 1 month.

    These recipes are from Falafel Forever by Dunja Gulin, available here.

    Falafel Forever by Dunja Gulin

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    This post was posted in Featured, Featured, News, News, Recipes, Recipes, UK, What's new, What's new and was tagged with savoury, recipe for the weekend, vegetarian, healthy, falafel

  • Posted on March 2, 2017

    Tofu Tacos

    These Tofu tacos are a perfect way to kick off veggie month. Although not strictly Mexican, tofu is very healthy and its unique texture adds another dimension to many dishes. It also combines very well with a bit of heat. Pico de Gallo is the perfect accompaniment to these tacos, but you could serve them with sour cream too, if you like.

    Tofu Tacos with tomato salsa

    Tofu Tacos

    400 g/14 oz. tofu

    ½ red onion

    1 red sweet/bell pepper

    1 yellow sweet/bell pepper

    2 garlic cloves

    1 fresh Jalapeño (or a couple of Thai green chillies for more heat)

    20 g/1 ½ tablespoons butter

    ½ teaspoon dried oregano

    ¼ teaspoon sea salt

    ¼ teaspoon ground white pepper

    8 x 15-cm/6-in. corn or flour tortillas

    TO SERVE

    Pico de Gallo (see below)

    SERVES 4

    First, prepare the ingredients. Cut the tofu into strips about 5 cm/ 2 inches long. Cut the onion and sweet/bell peppers into strips and thinly slice the garlic and Jalapeño.

    Melt the butter in a frying pan over high heat, then fry the tofu for about 5 minutes.

    Add the onion, sweet/bell peppers, garlic, oregano, salt and pepper and fry for 5 minutes. The tofu should be brown and a little crispy at the edges and the peppers should still have a little crunch.

    Stir in the chopped Jalapeño.

    Place a dry frying pan over high heat. Warm each tortilla for about 20–30 seconds on each side.

    TO SERVE

    Spoon the ingredients over the tortillas and serve with Pico de Gallo.

    Pico de gallo (fresh tomato salsa)

    When these fresh, simple ingredients are combined together, they produce a wonderful salsa bursting with flavour. Like other Mexican salsas, there are many variations, such as adding lime juice and fresh chillies.

    4 tomatoes

    ¼ onion

    1 medium bunch of coriander/cilantro

    ¼ teaspoon sea salt

    MAKES A BOWLFUL

    Finely chop the tomatoes, onion and coriander/cilantro and put in a bowl. Add the salt and mix well. Next time you make this mild salsa, adjust the proportions according to your taste.

     

    This recipe is from Real Mexican Food by Felipe Fuentes & Ben Fordham of Benito's Hat Mexican Kitchen, available here.

    Real Mexican Food by Benitos Hat

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    This post was posted in Featured, Featured, News, News, Recipes, Recipes, UK, What's new, What's new and was tagged with savoury, recipe for the weekend, vegetarian, Mexican, healthy, tofu, tacos

  • Posted on February 23, 2017

    'Treat don't Cheat' Green Tea Coconut Chicken

    No need to call a takeaway this weekend, this green tea coconut chicken is a curry like no other! It’s perfect for a Friday night in, with the extra bonus that it is super good for you! Green tea is a powerful antioxidant, helping to protect the skin, boost energy levels and detoxify the body. It also adds a wonderful colour and flavour to this super simple dish.

    Coconut chicken recipe with matcha green tea

    Green Tea Coconut Chicken

    2 tablespoon coconut oil

    ½ cup finely chopped onion

    450g / 1 lb chicken breast pieces

    1 – 2 teaspoon matcha green tea powder, plus extra to serve

    1 tablespoon honey

    about 200ml / ¾ cup coconut milk

    a pinch of sea salt and white pepper

    steamed rice, to serve

    toasted flaked/slivered almonds, to serve

    SERVES 2

    Heat the coconut oil in a saucepan, over low-medium heat. Add the chopped onions and cook gently for 2-3 minutes until soft. Add the chicken and cook until they are white all over, then stir in the green tea powder, honey and coconut milk. Simmer gently for a further 7-8 minutes until the chicken is cooked all the way through. If you like more sauce, you can add a dash more coconut milk or a little water to slacken the mixture.

    Season the dish with salt and white pepper and serve, sprinkled with a little extra matcha green tea powder, on a bed of steamed rice with a sprinkle of toasted flaked / silvered almonds on top.

    This recipe is from Beauty Foods by Caroline Artiss, available here.

    Beauty Foods recipe book by Caroline Artiss

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    This post was posted in Featured, Featured, News, News, Recipes, Recipes, UK, US, What's new, What's new and was tagged with savoury, recipe for the weekend, healthy, curry, green tea, beauty foods, matcha

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