Friday , October 18 2019

Increase Your Healthy Eating Repertoire

We can think of plenty of things we’d rather do than traipse around the supermarket trying to decide what to cook for supper, which is why we love new book The 7-Day Basket by Ian Haste (Headline Home, £20). It’s a compendium of 10 weeks of recipes, each grouped around a different theme, complete with a weekly shopping list.

‘I’ve created this book to simplify your weekly shop, save you time, get you creating varied and delicious meals,’ says Haste, ‘and, in the long run, hopefully save you money.’

As a keen gym-goer with a background as a gastro pub chef where he cooked for 150 tables, Haste was keen to share his recipes with a wider audience, so launched a YouTube channel called Haste’s Kitchen. Next up came his own studio, teaching online and reaching a global audience that learnt that healthy eating needn’t be bland or require complex recipes.

In The 7-Day Basket, Haste has created a range of weekly menus to suit every palate and mood, including light, veggie, global, spicy, relaxed and comforting. Each chapter offers seven different dishes, a shopping list for the week that’s logically divided into sections to make your supermarket experience a breeze, along with a store cupboard staples list to check if you need to top up on anything. And the best bit? No waste!

So whether you want to feast on Zesty coriander, honey and lime chicken pie, Fragrant Thai green curry or Mexican smoked chicken burger, avocado and sweet potato crisps, in this book, Haste has a great-tasting, easily achievable recipe you can follow.

QUICK TIP ‘The freezer is your friend for food preparation. Freeze anything you want to stay fresh for later in the week, especially fish, meat and chicken.’

PEA, FETA & MINT FRITTATA – Serves: 2 

Per serving: 734 calories, 52g fat (17g saturated fat), 34g protein, 9g fibre, 28g carbs (8g sugar), 2.6g salt

  • 3 tbsp olive oil
  • ½ red onion, peeled and finely sliced
  • 200g Charlotte potatoes, thinly sliced
  • 4 eggs
  • 2 tbsp milk
  • 15g mint and 10g chives, chopped
  • 100g frozen peas
  • 120g feta, crumbled
  • ¼ cucumber
  • 1 avocado, peeled and stoned
  • Juice of ¼ lemon
  • 6 cherry tomatoes, halved
  • 80g watercress, spinach and rocket salad
  • Salt and pepper

1- Pour a tablespoon of the olive oil into a frying pan with the onion and potatoes, and cook for 10 minutes until golden.

2- Crack the eggs into a dish, season and add the milk, half the mint, half the chives, the peas, feta, onion and potatoes.

3- Grease a small frying pan, add the mixture and bake at 170oC/gas mark 3 for 20 minutes or until cooked through. Meanwhile, ribbon the cucumber and fan-slice the avocado.

4- For the dressing, mix together the remaining olive oil with the lemon juice, remaining mint and chives, and season with salt and pepper.

5- Toss together the cucumber, avocado and cherry tomatoes with the salad leaves and dressing, and serve with the fritatta.

Tear & Share Chicken SHASH LI K NAAN

Serves: 2-3

Per serving (for 2): 973 calories, 8g fat (4g saturated fat), 61g protein, 10g fibre,159g carbs (29g sugar), 1.6g salt

  • 300g yoghurt
  • 2 chicken breasts, cut into chunks
  • ½ tsp paprika
  • 2 garlic cloves, peeled and crushed
  • 1 tsp each chilli, cumin powder, garam masala
  • ½ tsp ground cloves
  • Juice of ¾ lemon
  • 1 tsp peeled and grated ginger
  • 10 coriander sprigs ½ finely chopped, ½ whole
  • 1 red chilli, finely sliced into rings
  • 15g mint leaves chopped
  • 200g basmati rice
  • 500ml water
  • 1 green pepper, cut into cubes
  • 1 red onion, quartered and separated
  • 130g self-raising flour
  • 1 tsp sugar
  • 200g mango pieces, finely chopped
  • Salt and pepper

1 Mix 100g of yoghurt with the chicken, paprika, garlic, cumin, cloves, garam masala, chilli powder, lemon juice, ginger, chopped coriander and chilli, and marinate for 30 minutes.

2 Mix the mint with 50g of the yoghurt and a splash of water. Set aside. Preheat the oven to 180°C, gas mark 4.

3 Add the rice with double the amount of water to a pan and bring to the boil, then cook for 3 minutes. Turn off the heat, put a lid on and steam for 7-8 minutes. Do not stir.

4 Meanwhile, add the chicken, pepper and onion to a hot oven-proof griddle pan, turning after the chicken has released some fat to get char lines. Cook for 7 minutes, then transfer to the oven for 15 minutes.

5 Add the remaining 150g yoghurt to the flour and sugar and mix well, season, roll into a ball, then flatten out into a large naan. Heat another griddle pan and char the bread until it puffs up, repeating on both sides until you get nice smoky charred areas.

6 To serve, add the chicken mix, rice and mango to the naan with dollops of the mint sauce, sprinkling over the remaining torn coriander.

GRIDDLED TUNA STEAK, NIÇOISE SALAD – Serves: 2

Per serving: 558 calories, 30g fat (4.5g saturated fat), 44g protein, 9g fibre, 24g carbs (9g sugar), 2.7g salt

  • 200g Charlotte potatoes, halved
  • 2 eggs
  • Vegetable oil
  • 2 x 120g tuna steaks
  • 150g green beans
  • 100g baby spinach
  • 2 large tomatoes, chopped
  • 100g black olives
  • ½ red pepper, thinly sliced
  • 1 tbsp olive oil
  • Zest and juice of ¼ lemon
  • 1 tbsp balsamic glaze
  • Salt and pepper

1 Cook the potatoes in salted boiling water for 6 minutes until they slide off an inserted knife. Remove and pat dry.

2 Add the eggs to the boiling water and cook for 5-6 minutes. Remove and add to cold water (iced if possible).

3 Oil and season the tuna steaks and potatoes and add to a hot griddle pan. Cook the fish for 1 minute each side for a nice, rare center.

4 Take the tuna out to rest and add the green beans to the potatoes and griddle for a further 2-3 minutes, until both the potatoes and beans have char lines.

5 Mix the spinach leaves, chopped tomatoes, olives and pepper with seasoned olive oil, a squeeze of lemon and a grating of the zest, and spread out on two plates.

6 Add the eggs, peeled and split in half, a scattering of the potatoes and beans, then top each portion with a sliced tuna steak. Swirl the balsamic glaze over to finish and serve straight away.

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