Mfood

Somewhere that I can share the recipes I love along with a little nutrition info! As a nutritionist I try to put a healthy spin on everything I prepare but still want a delicious meal.. I hope you love them as much as I do! For more information go to my Facebook page MNutrition or contact me at [email protected]

[mfoods]

Zoodles with tomato and prawn sauce

It is quite obvious that most people love pasta. While it is fine to have pasta once in awhile, here is a low carb alternative to meet those mid week cravings but still remain healthy. I would definitely recommend adding some sort of protein and healthy fat to your zoodles as otherwise you are most likely going to be hungry an hour later. Here I added a prawn, tomatoes and chilli, as I love a kick.

Ingredients

1 large courgette or 2 medium ones, zoodled

150g prawns, frozen

1 large tomato, diced

fresh garlic, crushed

1TBSP Extra virgin olive oil

dried crushed chilli, to taste

fresh basil

salt and pepper

In deep pan, fry the garlic in some coconut oil until golden over medium heat. Add the tomato and chilli cook for about 5 mins until softened. Toss in the prawns and zoodles and cook for another 2-3 mins until warm and prawns are tender but not too dehydrated. Switch off the heat, season with salt, pepper and basil. Drizzle with olive oil and serve.

Duration 10mins. Approx 400 kcals.

[mfoods]

Sardine and Chickpea salad

Bored of putting tuna on your salad? There are other options.. sardines are one of them, especially for those who like fish but struggle to get it into their diet. And there is nothing wrong with using canned food, especially if you are in a hurry... the nutrients are still there.

Ingredients

1 can chickpeas, drained and rinsed

1/2 can sardines in oil

1 tomato, diced

1/2 avocado, diced

1/2 carrot, grated

2 artichoke hearts (jarred), diced

1tbsp sunflower seeds

1tsp Mayo

1tsp mustard

garlic powder

salt and pepper

Method

In a bowl, prep and combine all the ingredients. Easy peasy!

Duration 10mins. Approx 450kcal.

[mfoods]

Spinach and ricotta pie

I am a big pie fan. They delicious, they are versatile and its an easy dish to make in bulk, especially for those weekday meals. But, and thats a big but, calories can very quickly rack up when making a traditional pie with shortcrust or puff pastry because of the high fat content. As you can see from the pic above the pie I made uses filo pastry, which is still oh so comforting but cuts down on the calories by precisely 150 kcal per serving.

Ingredients

3 sheets filo pastry

1 onion

fresh spinach

150g ricotta

1 large egg

1tbsp Parmeggiano cheese, grated

fresh garlic

salt and pepper

nutmeg

chill powder

Method

In a large pan sauté the onion and garlic until golden. Add the spinach and cook until wilted. Remove from heat and allow to cool. Meanwhile, preheat oven to 180C, prepare a dish by greasing and carefully layering the filo pastry. Combine ricotta and egg to the spinach and mix well. Season accordingly and add it into the filo pastry. Sprinkle with the grated cheese and bake until filo is golden and the top of the pie forms a golden crust. 

Duration 35mins. Approx 425kcal per serving.

[mfoods]

Beetroot and quinoa salad

It’s very easy to get into a salad rut. This salad is anything but ordinary, has a rainbow of colours and is quick to make. Perfect for the hot Summer months ahead too!

Ingredients

50g quinoa, uncooked

1 precooked beetroot, diced

1 tomato, diced

handful of walnuts, chopped

garlic powder

chili powder (optional)

salt and pepper

1.5tsp extra virgin olive oil, to drizzle

parsley, to garnish 

Method

Boil the quinoa following packet instructions. Once cooked allow to cool (can make several portions in advance). Meanwhile, clean and dice all the ingredients. Combine with the quinoa and season to your preference, drizzle with olive oil and serve.

Duration 25 mins. Makes 1 portion.

Approx. 380kcal per serving.

[mfoods]

Coconut and Lime Curry

A delicious and healthy crowd pleaser. With the big flavours this dish packs there is no way anyone can call it boring.

Ingredient

1 large onion, dice

900g chicken breast

1 400g can light coconut milk

1 red and 1 orange pepper, sliced

garlic, diced

fresh ginger, grated

1 lime, zest and juice

1 tsp turmeric

salt and pepper

peanuts, sliced mango and coconut flakes to garnish

Served with turmeric brown and wild rice

Method

In a large pan, sauté the onions and garlic for about 5 minutes until golden in a bit of coconut oil. Add the chicken and stir until sealed. Stir in the coconut milk and simmer. Grate in the fresh ginger and lime zest and add the turmeric, salt and pepper to season. Keep on simmering until it starts to reduce and mix in the peppers, stirring to ensure even cooking. Meanwhile, cook the rice, adding turmeric to the water to give it that vibrant yellow colour. Once the coconut sauce has thickened remove from the heat and serve warm with the rice. Add a squeeze a lime on each plate, and garnish with the peanuts, mango and coconut flakes.

Makes about 5 servings. Approx. 550kcal per serving. Duration 45mins.

[mfoods]

Apple, Carrot and Ginger Smoothie Bowl

Comfort in a bowl.

Ingredients

1 apple, peel on and diced

1 carrot, diced

Fresh ginger

Coconut milk

Topped with chia seeds, walnuts and cranberries

Method

I recently got a Nutribullet, but any blender will do. Place all the ingredients in the blender with some coconut milk and blend until smooth. Place in a bowl or a tall glass and add toppings.

Duration 5 minutes. Approx. 150 kcal

[mfoods]

Quinoa pizza crust

I am an ultimate pizza lover. Unfortunately I can’t eat pizza everyday as I would end up as doughy as I love my pizza to be. Sometimes I like to experiment with trying different crusts. So far I have tried cauliflower, pita bread, wholemeal flour and now quinoa.

I am not going to lie making your own crust can be tedious and time consuming but at the same time if was to always make my pizza’s from scratch I know that this will always be case regardless the crust. A quinoa crust is perfect to make if you have some left over from that salad you made the day before.

As a crust quinoa has a good consistency and texture and my favourite thing about it is the nutty taste it gives. 

By now we have all heard of quinoa. It has rose to fame pretty quickly over recent years. But what exactly is all the hype about? Quinoa is a pseudo grain, which comes from a seed. It can be considered a carbohydrate but unlike standard old flour it does contain a significant quantity of protein. It is also a source of fibre and rich in manganese, magnesium and phosphorus. So basically you are getting more nutrients then you bargained for when eating this grain which is always a plus.

Ingredients

60g quinoa

250ml veg stock (for cooking the quinoa)

1 legg

1/2 tsp mixed dried herbs

1/2 tsp garlic powder

2 tbsp Parmeggiano

For the topping use what suits you.. I used tomato, mozzarella, egg and finished it off with fresh rocket.

Method

Add quinoa to boiling veg stock and simmer till most of the water is absorbed and the quinoa becomes fluffy. Add the dried herbs, garlic and cheese. Mix well and add the beaten egg to the mixture.

On a baking tray with a baking sheet and cooking spray take the quinoa mixture and spread the quinoa until it is relatively flat. 

Place the pan in a preheated oven for 10-13 min at 180°C. Take it out of the oven and let it cool for a bit. Layer on the toppings of your choice and bake for another 10 min until the cheese melts and the sides start to turn golden. Let it cool slightly so that the crust holds together and serve.

Duration 40mins. Approx. 600kcal

[mfoods]

Nut and Seed Bread

I cannot praise this loaf of bread enough. It tastes good and is very, very high in protein. One slice will keep you satisfied for hours due the high fibre content from the psyllium seed husks. Virtually guilt free :)

Adapted from mynewroots

Ingredients 

135g sunflower seeds

90g flax seeds

65g hazelnuts or almonds

145g rolled oats

2 Tbsp. chia seeds

4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder)

1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt)

1 Tbsp. honey (for sugar-free diets, use a pinch of stevia)

3 Tbsp. extra virgin olive oil or coconut oil

350ml water

Method

Butter the loaf pan well. In a large bowl combine all dry ingredients, stirring well. Whisk honey, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Place the mixture in the loaf tin and smooth out the top with the back of a spoon. Let it sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it.

Preheat oven to 350°F / 175°C. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).

Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast!

Duration 10mins prep 2hrs waiting time 1hr cooking time

Approx 95kcal per slice. Makes about 6 generous slices.

[mfoods]

Poached eggs the quick way with avocado toast

Probably my favourite meal ever. Anyone who knows me knows that I cannot live without eggs. This is definitely a comfort meal for me which I can eat at anytime of the day.

Ingredients

2 eggs, poached in the microwave

Nut and seed bread (can be found in post above)

1tsp wholegrain mustard

1tsp honey

salt and pepper

Method

Find a small egg sized plastic container. Make sure it is clean. Crack the egg inside and pierce the egg all over, to prevent explosions in the microwave (not fun cleaning those up). Add a teaspoon of water and place in the centre of the microwave. Set the microwave to a low power (600W) for about 45 seconds. Watch closely as the egg cooks as microwaves cooking speed vary. When you see the egg is cooked, stop and remove if necessary. Some may require more time. I repeated this for a second egg.

Smother the bread in some mustard and honey (odd combination I know) but tastes delicious and top with the avocado. Serve alongside your poached eggs. Season everything and serve.

Duration 10mins

Approx. 500kcal

[mfoods]

Fresh fish with a chickpea and quinoa salad

A delicious and wholesome meal. Nothing fancy about it except that it can be prepared in under 40 minutes. It also includes mixture of nutrients from protein, unrefined carbs, healthy fats and a variety of vitamins and minerals. It can be summed up as balanced.

Ingredients

Fresh, seasonal fish, this one is sea bass but any would do

50g quinoa, white or red, cooked

1/2 can of chickpeas, rinsed

cherry tomatoes, diced

handful of cranberries, dried

handful of walnuts, diced

fresh rocket

25g brie, sliced

1 egg, hardboiled

seasoning

Olive oil and honey cider vinegar for the salad dressing

Method

I started with a whole fresh, cleaned and gutted fish. Placed that in a dish with some lemon, garlic, olive oil, salt and pepper. Baked that at 170C for about 20 minutes until the fish is tender. 

Meanwhile, cook the quinoa following pack instructions, usually bring to a boil and then simmer for 25 minutes until it expands and that white circular shape forms. Dice the tomatoes and walnuts. Boil the egg until hard (about 7mins).

Once the quinoa is cooked, allow to cool and then mix in the tomatoes, cranberries, walnuts and chickpeas and season. Assemble everything on a plate and drizzle some of the olive oil gravy from the fish over the salad, adding a dash of honegar for sweetness.

Duration 35 mins

Approx 450 kcal 

[mfoods]

Chilli Spiced almonds

These are a staple when I have dinner parties, the spices add a whole new dimension to the nuts. They are also good if you would like to have an on the go snack, especially when at those times when your diet is getting a bit too predictable. They can be stored in an air tight container for up to a week or so.

Ingredients

1 tablespoon water

1 large egg white

400g unblanched almonds

75g natural cane sugar

1.5 teaspoons salt

1 teaspoon smoked paprika

1 teaspoon ground cumin

1 teaspoon ground coriander

1/2 teaspoon chili powder

Cooking spray

Method

Preheat oven to 300°. Combine 1 tablespoon water and egg white in a large bowl; stir with a whisk until foamy. Add almonds; toss well to coat. Place almonds in a colander, and drain 5 minutes. Combine almonds, sugar, and next 5 ingredients (through chili powder) in a large bowl; toss to coat. Spread almond mixture in a single layer on a jelly-roll pan coated with cooking spray. Bake at 300° for 15 minutes. Stir almond mixture; reduce oven temperature to 275°. Bake an additional 30 minutes, stirring every 10 minutes. Remove from oven; cool 5 minutes. Break apart any clusters. Cool completely.

Duration 1hr. Approx 98kcal per serving i.e. a handful

[mfoods]

Carrot, tomato, mint and ginger soup

Tis’ the season to be inventive with soups. The combinations are endless. Soups are a guilt free comfort and can be whipped up in no time. I especially love adding herbs and spices with mine, it is the simplest way to make the dish taste better and transport you to a different cuisine for that one meal. For those people who don’t feel satisfied with just a bowl of soup it can be paired with a slice of wholegrain bread or pita.

Ingredients

400g carrots, diced

250g tomatoes, diced

1 large onion, diced

1 small sweet potato, diced

250ml vegetable stock

fresh garlic

fresh mint

fresh ginger

salt and pepper

Method

In deep pot, over medium heat sauté the onion and garlic for about 3 minutes until golden. Add the carrots, tomato and sweet potato and cook for a couple of minutes. Pour in the vegetable stock and bring to a boil and then simmer for about 15 minutes or until vegetables are tender. Switch off the heat and allow to cool slightly. Season with mint, ginger, salt and pepper and blend until velvety and smooth. Feel free to add more ginger and mint once blended to give it more of a kick. Sprinkle with chilli powder and serve.

Duration 25mins Approx. 250kcal per serving.

[mfoods]

Avocado pesto bean noodles

A yummy asian dish which is easy to prepare once all the ingredients are present. Also its vegeterian... not that I am a vegetarian or vegan but I do believe it is important to have a plant based diet. And this dish certainly can be incorporated into a diet like that.

Ingredients

Vermicelli bean noodles, bundle

1/2 avocado

lemon zest and juice, half a lemon

Parmesan shavings

Fresh chilli

almond flakes

fresh parsley

garlic powder

Method

I love vermicelli noodles because they are so easy to prepare. Simply boil a kettle, place the noodles in a bowl and pour the boiling water over until submerged, cover and leave to stand for 5mins. Meanwhile, in a bowl mix the avocado, lemon juice and zest, garlic powder and seasoning. Drain the noodles from all the water. I usually only use half the noodles as they grow quite significantly once cooked. Add the noodles to the avocado mixture and combine. Place in a bowl, top with remaining ingredients and serve :)

Duration 10mins   

Approx 435 kcal

[mfoods]

Warm spinach and lentil salad

Ingredients

50g brown lentils, boiled in stock

1 onion, diced

1 large garlic clove, diced

2 dashes of red wine

1/2 tsp veg stock

1 tomato, diced

fresh spinach

chilli flakes

dried mint

Parmigiano shavings

fresh parsley

Method

Bring the stock to a boil and in throw the lentils. Simmer for approx. 25mins until tender. Meanwhile, in a pan sauté the onion, garlic and seasonings for about 5mins. Add the red wine and lightly simmer. Mix in the veg stock, tomatoes and cooked lentils. Allow the cook in the sauce for a couple of minutes and throw in the spinach. Mix until wilted. Serve immediately, sprinkling the parsley and Parmesan shavings on top.

Duration 35mins Approx 450kcal

[mfoods]

Fresh seabream with edamame beans and an almond dust 

 The ingredients speak for themselves in this recipe. It doesn't take much to prepare a dish like this one, but it's satisfying and delicious. This a perfect dinner, especially for those looking to keep their protein intake high and carb intake low. 

Ingredients

Seabream (pagru) - I would suggest getting a fish which in season at the time when you are at your local fishmonger 

Edamame beans, frozen - I got mine from the Asian store in gzira 

Almonds 

Sesame seeds 

Dried fennel 

Rosemary 

Salt and pepper 

Method 

The fish can be prepared in multiple ways. I chose to bake it this particular time. Place the fish on the center of a piece of foil. Season it with olive oil, salt and pepper and wrap it in the foil. Place it in a preheated oven at 200C and cook for about 30mins, depending on the size and thickness. For the edamame beans, simply steam them straight from frozen for about 10mins. For the almond dust place the almonds, sesame seeds, fennel, Rosemary, salt and pepper in a bag and crush using a rolling pin. Serve altogether, adding a generous helping of EVOO. 

Duration 35 mins. Approx 375kcal.

[mfoods]

Melon sorbet

Easy Summer alternative to ice cream to please any sweet tooth.

Ingredients

Honey dew melon, chopped up into pieces

lemon or lime juice

stevia, to sweeten (optional)

fresh mint (optional)

Method

Chop up the melon, place in a container and freeze for a few hours. Once, frozen place in a blender and blitz until it forms a smoothish consistency. Add lemon or lime juice, some fresh mint if you like it and stevia to sweeten. Place back in the container and freeze again until you are ready to have your first helping!

Duration: a couple of hours

Approx. 55 kcal per scoop

[mfoods]

Satay noodles with tomato and chili 

Delicious, different but still simple. And perfect for all those who love thick and creamy sauces but want to stay away from dairy products. Also, these bean vermicelli are so good because they cook very fast and are gluten free. However, they do pack quite a bit of carbs so I wouldn’t go and eat them everyday.

Ingredients

1 bundle bean vermicelli noodles

1 large tomato, diced

1/2 chili, diced

fresh mint

1tbsp (heaped) crunchy peanut butter

dash of soy sauce

dash of coconut milk

garlic powder

salt and pepper

Method

Bring a full kettle to a boil and pour hot water over the vermicelli noodles in a bowl and cover. Leave to stand for approx. 5 minutes or until the noodles are cooked. Meanwhile, in a pan start to prepare the satay sauce by adding the peanut butter, soy sauce and coconut milk and cook on a low heat to form a sauce. Thoroughly, drain the noodles and mix into the sauce. Mix in the tomato, chili, mint and remaining seasonings and serve!

Duration 15mins

Kcal approx. 550