Nutritionist in progress

Food lover. Health supporter. Wellbeing cheerleader.

[cattylaw]

Family Favourite Fish Pie

Fish pie is a real crowd pleaser in our house. Filled full of omega 3 rich fish, nutrient packed veggies and the all-important comforting creamy sauce, everyone leaves the table with a smile on their face. And when you use frozen fish, your bank manager is happy too :)

Serves 6-8

1 kg potatoes

1 tbsp olive oil

1 large onion, diced

2 carrots, diced

2 sticks of celery, diced

700ml milk (dairy or non)

2 frozen salmon fillets

2 frozen fillets of white fish (cod, pollock, haddock)

2 tbsp butter (or non-dairy spread)

2 tbsp wholemeal flour

300g frozen peas

1 bag spinach (roughly chopped) or 8 balls frozen spinach

1 tsp mustard

Salt & Pepper

Pre-heat you oven to 180C / 350F.

First roughly chop your potatoes, skin on, and place in a pan of water. Bring to the boil, reduce the heat and simmer for 15-20 minutes, under soft.

Meanwhile, heat the oil in a large pan on a medium-low heat, add in the onions, carrots and celery. Cook slowly, stirring often, until soft.

Add to the pan 500ml of the milk and all of the fish. Bring up to a gentle simmer until the fish is just cooked, if not a little under – it will finish cooking in the oven. Remove the fish with a slotted spoon and leave to one side.

Into the milk add 1 tbsp of the butter (or spread) and all of the flour. Whisk until thickened.

Remove from the heat and add in the peas, spinach and flake in the fish. Stir in the mustard and salt & pepper to taste, before transferring to an overproof dish.

When the potatoes are cooked, drain and mash with the remaining milk and butter – then season to taste.

Top the fish and veggies with the mashed potato before cooking in the oven for 30-40 minutes, until golden and bubbling.

Serve with steamed vegetables of your choice.

[cattylaw]

Chickpea Brownies

Yes you heard me right, sweet treats made from chickpeas!

So delicious, gooey and sweet the kids will never know you are filling them with fibre and not sugar :)

1 tin chickpeas, drained and rinses  

1/2 cup nut butter (peanut, almond, cashew – whichever you prefer)  

1/3 cup maple syrup

1 egg

2 tsp good vanilla

1/4 tsp baking powder

1/4 tsp bicarbonate soda  

Pinch of salt

1/3 cup good quality dark chocolate chips (min 70% cocoa solids)

Preheat you over to 175C and line or oil a 8x8 baking tin

Place all ingredients except the chocolate chips into the food processers and blend together

Stir in the chocolate chips, before pouring into the baking tin

Cook for 20 minutes then cool in the tin for 20 minutes.

Remove from the tin and cut into 16 blondies.

[cattylaw]

Anzac Biscuits

I recently rediscovered these in an old cook book I have, and, after a little modern tweaking / healthyfication, I have fallen back in love with these sweet treats.

Simple to make. Delicious to eat.

Makes 25-30 cookies  

1 cup wholemeal flour

1 cup oats

1 cup desiccated coconut

1 cup honey

125g butter

1 tsp bicarbonate soda

2 tsp boiling water

Preheat oven to 180c and line your baking trays.

Mix together the flour, oats and coconut in a large bowl.

In a small saucepan, over a low heat, melt together the honey and butter.

Dissolve the bicarbonate of soda in the hot water and add to the melted butter and honey. This will cause the butter to foam up – and will give the cookies a lovely chewy texture.

Then combine the butter mixture with the dry ingredients, ensuring they are well mixed.

Scoop out tablespoons of the mixture on to your lined backing trays, giving enough space for spreading.

Bake for 12-15 minutes in the oven until golden brown. Leave to cool completely on a cooling rack. Store in an airtight tin.

[cattylaw]

Mackerel Kedgeree

When I introduced the kids to this dish they were confused – fish and rice for breakfast?? But once you get over the restriction of certain foods for certain meals, the world is your oyster – or tinned mackerel in this case.

I’ve adapted a more traditional recipe to one that I can make anytime, with store cupboard ingredients and a bit more veg :)

Serves 4

1 tbsp coconut or olive oil

1 onion, diced

1 tsp turmeric

1 tsp dried coriander

1 tsp garam masala

1 clove garlic, crushed

1 inch piece ginger, grated

1 chilli, finely slice

1 cup brown rice

2 tins mackerel, drained

1 cup frozen peas

6 balls of frozen spinach

Juice of 1 lemon (or capful of apple cider vinegar if you don’t have fresh lemon)

Salt & pepper

4 free-range eggs

On a medium heat, add the oil and onion to a large saucepan, then sweat the onions for about 5 minutes until soft but not browned – reduced the heat and add a little water if the onion start to colour.

Next add the turmeric, coriander, garam masala, garlic, ginger and chilli. Gently cook for 2 minutes, before adding the rice and 2 cups of water.

Bring the rice mixture to the boil, reduce the heat to a low simmer and leave to cook, covered, for 15 minutes until most, but not all, of the water has absorbed.

Meanwhile, put your eggs into a pot of cold water. Bring the water to a boil, reduce to a gentle simmer and leave the eggs to cook for 6 minutes. Once cooked, remove from the heat and allow to cool slightly. Once cooled enough, peel and quarter the eggs.

After 15 minutes, add the mackerel, peas and spinach to the rice. Stir and leave to cook for a further 5-10 minutes, until the peas and spinach are cooked, the mackerel has warmed through and the rice has absorbed all the water.

Season the rice with the lemon juice and salt & pepper to taste. Serve in large bowls with the egg quarters dotted on top.

[cattylaw]

Bean Chilli

This is one of my favourite go to meals for when I desperately need to go to the shops, but can’t be bothered - as most ingredients come from the store cupboard and a few always have in the fridge vegetables.

The kids love “pimping” theirs with the variety of extras, for a more interactive, personalised dinner.

Serves 8 (great for eat and freeze)  

1 tbsp coconut oil

2 onions, chopped

2 carrots, peeled and cubed

2 sticks of celery, cubed

2 peppers, chopped

4 cloves of garlic, minced  

2 tsp chilli powder

2 tsp smoked paprika

1 tsp oregano

½ tsp ground cumin

3 tins of beans of your choice, drained and rinsed – kidney; cannellini; black; butter; haricot; mixed

2 tins tomatoes

2 tins worth of water or vegetable stock

1 cup frozen sweetcorn

2 tbsp apple cider vinegar (or juice of 1 lemon)

Handful of chopped coriander to serve

Optional extras: rice; avocado; grated cheese; sour cream; salsa

Gently heat the oil in a heavy based pan over a medium heat.

Sweat the onion until soft and becoming transparent (note: add a little salt or water to stop the onions from browning).

Add the carrots, celery and peppers. Continue to cook vegetables for 5-7mins until starting to soften.

Add the garlic and spices. Cook for 1 minute more.

Add the drained beans, tinned tomatoes, sweetcorn and water or stock. Stir well, bring to the boil and allow to simmer for 30 minutes.

Once cooked, get a potato masher and squish the chilli a little – this will help make it thick and creamy, but still with some texture.

Stir in the vinegar (or lemon juice), season with salt & pepper to taste and serve - sprinkled with the chopped coriander and any of the extras of your liking.

[cattylaw]

Fragrant Squash Soup

A warming dish that blends both a creamy roasted squash soup and the essence of red thai curry – two of my favourite dishes.

Serves 4 big bowls

1 butternut squash

1 onion

1 chilli – seeds in or removed – as you prefer

1 thumb sized piece of ginger

2 cloves of garlic

400ml tin of coconut milk

2tbsp coconut oil

800ml vegetable stock

Handful of fresh coriander (use 1tsp of dried if not available)

Wash, deseed and chop the squash into 1 inch pieces (I don’t peel the squash as it too much work, but feel free to if you prefer)

Place the squash, 1tbsp of the coconut oil and the dried coriander if using onto a backing tray and roast for 20-25 minutes at 200 degree until soft and starting the brown, turning half way through 

Meanwhile, chop the onion and mince or finely slice the chilli, ginger and garlic. Don’t worry about getting them super fine as the soup will be blended

On a mid-low heat, add the remaining coconut oil to a large pan – then add and cook the onions for about 5minutes until softened but not browned. 

Add the chilli, ginger and garlic and soften for another 1-2 minutes

Add the coconut milk and stock to the pan and bring to a gentle simmer

Once ready, add the squash and blend the soup until creamy – adding the coriander if using fresh

Season with salt and pepper to taste

[cattylaw]

Sweetcorn Butter

Spreadable sunshine!

1 tin sweetcorn drained or cup of frozen corn, defrosted

½ clove of garlic

Pinch of salt

Squeeze of lemon juice

Put all ingredients into the blender and blend until smooth.

Tip in a pan, heat gently until thickened – this takes a minute or two max.

Allow to cool before spreading on toast, rice cakes or crackers.

Will keep in the fridge for a few days.

[cattylaw]

Spanish Tortilla

Eat warm for a simple supper, or cold for lunch boxes – or a snack-et.

No matter how much I try, I cannot flip the tortilla, so in my version I grill the top. This may not be an authentic Spanish recipe, but then neither am I!

Serves 4-6.

1 heaped tsp coconut oil

400g potatoes

1 onion  

2 cloves of garlic , crushed

8 large eggs

Salt and pepper

A few springs of rosemary, optional

Scrub and slice the potatoes into 1cm slices. Gently fry for around 8-10 minutes in the coconut oil, over a medium heat, until lightly golden, tossing regularly.

Peel and roughly slice the onion. Once the potatoes are gently brown, add the onions to the pan and lightly fry.

After a few minutes, once the onions have some colour, add a splash of water, pop a lid on and let the onions and potatoes stream for 5-10 minutes, until soft but still intact. I find this method makes the potatoes super soft without the need to add lots of oil.

Once soft, add the garlic and let cook for a further 1-2 minutes until the garlic is soft.

Whisk the egg with a little salt and pepper in a large bowl. Then add the potato mixture to the bowl, and gently stir – trying not to break up the potatoes.

Tip back into the pan and fry gently over a lot heat until the eggs are almost set.

Sprinkle over a few rosemary leaves and put under a preheated grill for 5 mins until set.

Once set (not wobble)  carefully remove from the grill and tip out on to a plate.

I like to serve it with green salad and grilled tomatoes.

[cattylaw]

Chocolate Cherry Balls

I love an “energy ball” - although not keen on the name, sounds like they are exclusively for gym-goers and sports enthusiasts, when they are for so many more.

Delicious after school treats, a grab and go breakfast, a tasty snack on the sofa with a cup of tea - and of course a post exercise refuel!

Good for keeping everyone’s energy levels up and tummies full.

This recipes makes around 16, but feel free to double or halve, depending on how many you need!

½ cup dates

½ cup dried sour cherries

1 cup cashews

1 heaped tbsp cocoa powder

2 tbsp maple syrup  

Add all ingredients into a food processor and blitz until you have a crumble like mixture, testing to see if the mixture can be squished together.

Then with slightly damp hands, grab a heaped teaspoon amount and roll into balls. You should get around 16 depending on the size of your balls.

It’s that simple. 

Store in the fridge or airtight container.

[cattylaw]

Chicken and Sweetcorn Chowder

Make the most of the leftovers from your roast chicken - ensuring nothing goes to waste.

A filling, warming and creamy soup to feed the family’s bellies, perfect for these autumnal days.

Serves 4

1ltr homemade chicken stock (see below)

1 onion  

1 clove of garlic

1 chilli 

500g frozen sweetcorn

2tbs polenta (or 2 leftover cooked potatoes if available)

200g leftover roast chicken (or less if that’s all you have) – roughly chopped

Salt and pepper to taste

Few coriander leaves to serve (optional)

To make the stock:

Remove all meat from the chicken carcass and put to one side. Put the carcass in a large pan, cover with water (roughly 1.5lts for a medium chicken).

Add 1-2 carrots (halved), 1-2 sticks of celery (halved), 1 onion (halved) and salt & pepper. Bring to the boil. Reduce heat to the lowest setting and leave to simmer for 2 hours – 4 hours.  (I like to make this after dinner and leave it to simmer until bedtime.)

Once cooled, pass through a sieve. Store in airtight containers in the fridge for 2-3 days or in the freezer for up to 3 months.

To make the chowder:

Blend the stock, onion, garlic, chilli, sweetcorn and polenta (or potatoes) in batches in a blender until all combined.

Pour into a saucepan, bring to the boil and then simmer for 10 minutes until the chowder has thickened and the onion cooked through.

Tip in the chicken, simmer for 2 more minutes until the chicken is warmed through. Season with salt and pepper, and serve with coriander leaves (optional).  

[cattylaw]

Coconut and Spinach Dhal

Fast family feast for when you have no time but want to prepare, and eat, a filling and nutritious meal for just a few pennies – sounds like most days in my house!

I like to serve it with brown rice – so get that on first as it takes longer to cook (25mins). White rice, cauliflower rice, naan bread or on its own works just as well.

Serves 4 hungry adults.

1 heaped tsp coconut oil

1 onion  

1 thumb size piece of ginger

1 clove of garlic

1 chilli – seeds in if you like the heat, out if you like it mild

1 small bunch of coriander – put a few leaves to one size for serving  

1 tsp each of turmeric, garam masala and mustard seeds

1 tin coconut milk

300g / 1 tin full of red split lentils

8-10 balls of frozen spinach (or 1 large bag of fresh)

Gently heat the coconut oil in a heavy based pan over a medium heat.

Holding back a few coriander leaves for serving, put the onion, ginger, garlic, chilli and coriander in a food processor and blitz (or finely chop by hand). Add to the oil and sweat for a couple of minutes until soft.

Add the turmeric, garam masala and mustard seeds and fry gently for 2-3 mins.

Next add the coconut milk, then fill the tin to the top with lentils and add. Followed by 2 tins full of water.

Stir well. Bring to a the boil, add the frozen spinach, turn down the heat and leave to simmer gently for 10-15 minutes until the lentils are soft and the liquid is almost absorbed.

If using fresh spinach add the washed bag of spinach once the lentils are cooked, it will need only a matter of seconds to cook.

Season with salt and pepper to taste and serve, sprinkled with the held back coriander leaves.

[cattylaw]

Super Easy Giant Banana and Coconut Pancakes

A healthy alternative to our Sunday morning breakfast. So healthy in fact – and simple to prepare -  they have become a mid-week staple as well.

Rich in potassium, protein and fibre these will keep you full to lunch.

The recipe is per person / per large pancake. Double, triple, quadruple as required.

1 banana  

1 eggs

1 tbsp. shredded coconut

1 small splash of vanilla (optional)

To serve: mixed berries, chopped nuts, honey, maple syrup, sliced banana, nut butter or anything else you fancy

Blend the banana, egg, coconut flakes and vanilla in a blender.

Heat a frying pan on a medium heat, pour mixture into the pan and gently cook for around 2 minutes per side – or until golden brown.

Serve with toppings on your choice.

[cattylaw]

No Cook - Energy Boosting - Chocolate Brownies

Super delicious, super simple and totally guilt free indulgent treat. Great for grownups and kids alike.

Play around with the mix of nut and dried fruit for different flavours – and to use up the ¼ packs we always having lying around ;)  

1 cup prunes or dates (whichever you prefer or have to hand)

1 cup of nuts (again your preference, I like a mix of almonds, cashews, pistachio and walnuts)

3 tbps cocoa powder

3 tbsp coconut oil

2 tbsp dried cherries, cranberries or goji berries (again personal preference, or whatever is to hand)

1 tbsp chai seeds

1 tsp good vanilla extract

¼ tsp salt – helps to bring out the flavour of the chocolate

100g good quality dark chocolate

Holding back a few cherries and nuts for the topping, put all ingredients except the dark chocolate into a food processer and mix well until you have a rough sand-like consistency.

Tip into a lined small baking tray or square cake tin, spread out and pressing firmly down.

Pop the mix into the fridge for a few minutes to firm up, whilst you melt the chocolate in a glass bowl over a simmering pan of water (remember not to let the water touch the bowl).

Pour the melted chocolate over the brownie mix, top with the cherries and nuts (roughly chopped) you put to one side, and place back in the fridge to set fully.

After 30 minutes or so, removed, slice into 16 and enjoy.

Can be stored in an airtight container for up 2 weeks, if they last that long!

[cattylaw]

Summer Fruit Chia Pudding

Light yet energy packed start to the day. 

Rich in anti-oxidants, omega 3, calcium and fibre.

6 tbsp chia seeds

1 banana

250ml coconut milk

250g frozen (or fruit) mixed berries

1 tbsp local honey plus extra to drizzle (or maple syrup if vegan) 

splash of good vanilla extract

generous handful of mixed nuts (I used almond slivers and pistachio)

Put all ingredients into a blender or food processer and mix well.

Pour into 4 ramekins and leave overnight in the fridge to set.

In the morning lightly toast your nuts in a dry pan, scatter over and then drizzle with the extra honey.

Enjoy x