Healthy Cooking

Food Bites

Food Bites

A few delicious food bites for you to get your teeth into.

EGGS FLORENTINE

Ingredients

(serves 2)

12 cherry tomatoes

200g/7oz bag of fresh spinach

Nutmeg to season

2 eggs

Paprika

 

Method

1.Preheat oven to 190°C/375°F/Gas Mark 5 and place tomatoes in roasting tin. Cook for 10-15 minutes.

2. rinse the spinach, tear off stems and steam for 2-3 minutes until just wilted.

3. press out the extra water before dividing the spinach between two individual shallow ovenproof dishes. Add grated nutmeg to taste. Place in the

oven (on a low heat) to keep warm.

4. Poach the eggs by dropping individually into boiling water. Cook gently until whites are set. Lift out with a draining spoon and place on bed of spinach.

Add a sprinkle of paprika on top of the eggs.

Serve with the roasted tomatoes on the side. Add a slice or two of wholemeal bread, toasted.

 (WCRF UK)

 

Carrot and Coriander Soup 

Soup Tasting

Soup Tasting

 Ingredients:

1tbsp/ 15ml Vegetable oil

1 Garlic glove

2 Onions (finely chopped)

10 oz  /300 g Carrots, chopped

3 oz/75 g Fresh Coriander

1 ¾ pints/1 litre Vegetable Stock

½tsp   Cumin powder

Black pepper to taste

Method

  1.  Heat the oil in saucepan over a medium heat. Add the garlic & onions, fry for 2-3 minutes, until soft
  2. Add the carrots, cumin & fresh coriander & cook for five minutes
  3. Add the stock, bring to the boil & simmer until the carrots are soft
  4. Add the pepper to season
  5. For a smooth texture blend with hand blender or leave carrots chopped for a chunky soup
  6. Enjoy with grated cheese or fresh bread (recipe coming soon)

 Hummus 

This dip is an excellent source of fibre, iron and protein. Serve as a side dish, with bread or veg sticks (carrot, cucumber, celery) as a dip or as a spread on sandwiches.

Makes 4 servings

Ingredients:
1 tin of chickpeas
2 cloves of garlic
2 tbsp of olive oil
120ml tahini (sesame seed paste)

Method:
juice of 1 lemon
4 tbsp of water
black pepper,paprika or ceyenne pepper to tasteMethod
1. drain and rinse chickpeas, pour into blender with remaining ingredients apart from paprika. Blend to smooth paste, add water to achieve your desired consistency
2. add seasoning to taste
3.pour in olive oil and sprinkle pepper to taste
4.chill in fridge for 2 hours then serveEnjoy!
 Salsa Dip
Ingredients:

4 skinned and de-seeded tomatoes

1 green chilli (seeds removed)

½ red onion finely chopped

Juice of a lime
Method:
Mix all the ingredients together and that is that!
Top tips.
  • To de-skin the tomatoes: make 8 pricks in the skin. Cover in boiling water for a couple of minutes. The skins could come off easily.
  •  Chillis: as a general rule, the smaller they are, the hotter they are! The seeds can be the hottest part of the chilli.
  •  Lime Juice: Use you palm to roll the lime a couple of times on the counter before you cut it open. This helps to get more juice out. Using a fork helps to get all the juice out. You could use a lemon if you don’t have a lime.
  •  Add a handful of chopped coriander for a really Mexican feel!