Tag Archives: yoghurt

Warming Chilli, Chickpea and Lentil Soup – 5:2 Diet

Although the weather here hasn’t been all that cold compared to all the snow we had last year, it has been rather damp and extremely windy, the rain doesn’t show any signs of letting up either.  This Warming Chilli, Chickpea and Lentil soup using the  homemade vegetable stock* I made yesterday is wonderfully filling and at around 250 calories per portion is ideal for a supper dish on fast days on the 5:2 Diet which I am doing again just for January then it’s 6:1 to maintain.  I’m also attempting the A.Vogel Fourteen Day Detox starting tomorrow, my first detox!

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Both Chickpeas and Red Lentils are high in protein with the Lentils being able to absorb a variety of flavours from other foods too and the chilli kick  will definitely warm you up!  Add more or less chilli to your taste of course,  ½ tsp is just right for us.

 

Chilli, Chickpea and Lentil Soup

chilli chickpea lentil

 

Serves 4

Ingredients

1 large red onion, finely chopped
 900ml vegetable stock*
150g red lentils
400g chopped tinned tomatoes
400g tin chickpeas
 ½ tsp crushed chilli’s
Ground Black pepper to taste
½ tsp Turmeric (optional**)
1tsp golden & brown flaxseeds

Method

Using a tablespoon or less of olive oil, fry the red onion for a couple of minutes to soften then add a couple of tablespoons of hot water to the pan to steam fry the onions for around 5 minutes on a gentle heat.  Add the crushed chilli once the water has absorbed a little and fry with the onions.  Add the vegetable stock, lentils and tomatoes to the pan and bring to the boil (stirring continuously to avoid the lentils sticking to the bottom of the pan), then simmer for around 20 minutes until the lentils are soft.

Cool the soup a little then blend roughly in a food processor, place back into the pan, add the chickpeas and place back on a low heat until the chickpeas are warmed through.  Season to taste with black pepper and if adding the turmeric, add now.

Garnish with a generous dollop of 0% fat Greek Yoghurt and a sprinkling of flaxseeds.

Bon Appetit!

Those who are not on the 5:2 diet can add a tablespoon of Parmesan cheese before serving with freshly warmed crusty bread

Quick Nutritional Info:

Red Lentils – Health benefits of lentils see this article from Mind Body Green
Chickpeas – Iron, Protein,  Fibre, Magnesium and B6.
Turmeric**  I like add to soups wherever possible for the anti-inflammatory benefits, Turmeric is such a potent spice that even a small amount will have huge benefits to health.

 Linking up with Feel Good Food with  A Kick at the Pantry Door  for ‘Tasty and Inexpensive’

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Harissa Roasted Chicken with Quinoa Salad

Harissa Roasted Chicken with Quinoa Salad is another recipe from Total Greek Yoghurt , it is a very high protein dish with Chicken, Quinoa and Greek Yoghurt.  It uses a very simple marinade with just 3 ingredients and the great thing too is that you can marinate overnight saving time.  The marinated Chicken is roasted with baby peppers and a fresh lemon.  The peppers add a little sweetness to the dish and lemon and Chicken are so great together. 

harissaingredients

As always you can adjust ingredients to suit your tastes, we don’t particularly like Fennel so left it out of the salad.

lemonsandpeppers

Quinoa is a particular favourite of mine, not technically a grain but a seed, it is amazingly high in protein, a complete protein which means it contains all 9 essential amino acids, so much power packed into this tiny seed!    

harissachicken

 

The heat from the Harissa and coolness of the Quinoa salad compliment each other really well.  The Pomegranate adds a lovely crunch, a refreshing addition.

 This is a perfect lunch recipe especially as the weather has been so mild and warm here, the sun is still gracing us with its favours, the heavier, warmer Autumn foods can wait a while. 

Pop over and find the recipe here.

 

Quick Nutritional Info:

Pomegranates:  Vitamin C, K, Iron, Folic Acid, Fibre.
Peppers: Vitamin A, C, K, B1, B3, B6, Folic Acid, Magnesium, Copper, Fibre, Potassium and Manganese.

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Mixed Berry Oatmeal Yoghurt Bars

We love yoghurt, I love the way that Miss ND gets the giant tub out of the fridge each morning and spoons some into a bowl and just eats it, no sweeteners, just plain yoghurt, it’s like an appetiser before her main breakfast.  I am so pleased I have managed (so far) to keep her taste buds on the less sweet side, she is used to my baking with less sugar!

I usually have around a quarter of a tub left when I feel I need a fresh tub so have been looking at recipes to include yoghurt and have been compiling a folder of things to try.  We use Total Greek Yoghurt, it’s so thick and lush, we like the full fat kind, but you could use the 0% or 2% in any of the recipes.   I find a lot of recipes that use yoghurt only use a small amount, this recipe uses a good dollop!

Total Greek Yoghurt have a challenge going on Twitter at the moment, I’m not on Twitter nearly enough so have just found it, so today I am making their Mixed Berry Oatmeal Bars which I am hoping will be a healthy lunchbox favourite with Miss ND and maybe a little treat with my tea.  You can find the recipe on their extensive recipe site here where they have a week’s worth of recipes using yoghurt, I shall be cherry picking my way through them!

oatbar Collage

The oats in the recipe provide fibre and if using raisins, a good source of iron.  I’ve only made a couple of  tweaks, one to reduce the sugar and the other to substitute the sunflower oil for coconut oil, our oil (along with olive oil) of choice.  Pleased to see an egg white in the recipe too, always have an egg white or 6 hanging about in the fridge or freezer (I freeze them labelling the amount on the bag, makes it easy to whip however many I need for a recipe), this also adds to the protein content of the bars along with the yoghurt content.

oatbar

 

Mixed Berry Oatmeal Bars were very easy to pull together and really delicious and filling too, I think the little girl is going to like these!

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Roasted Salmon with Cumin Pumpkin Seed Crust

Roasted salmon is one of my favourite fish dishes, I eat some most days, I’ve even been known to eat it for breakfast if there is some cold in the fridge! I am happy with just roasting or pan frying in a little olive oil and maybe garlic and herbs but like experimenting with crusts to give it an extra dimension and  flavour boost.  All crusts are very simple to put together as is the whole dish and the combinations endless.  This cumin pumpkin crust is quite dense but hugely flavoursome.   Salmon only needs a few minutes in the oven, too long and it will dry out.    Wild Alaskan Salmon fillets are usually more expensive but more generous in their portion size so I will usually cut some off to make a separate meal for Miss ND or freeze a raw portion to enhance a white fish pie.

I’ve used approximate quantities as I don’t tend to measure!

 

Serves 2

Pre-heat your oven to 160 C 

Ingredients

2 Wild Alaskan Salmon Fillets 
Cumin seeds
Pumpkin seeds
Sea Salt to taste
Black Pepper to taste
2 tsp Mixed herbs or to taste
4 tablespoons Greek Yoghurt

Start by toasting a couple of small handfuls of pumpkin seeds in a frying pan until they are lightly browned, don’t do for too long as they can burn quite quickly and the taste will not be good!  Cool.

pumpkinseeds

Take a couple of big pinches of cumin seeds and toast these very briefly, basically just warming them through, about a minute should do!  If you are not keen on cumin, it’s one of my favourites, replace with another spice, it’s the pumpkin seeds that are the star ingredient on top of the salmon.  Once cool add the cumin to the toasted pumpkin seeds, place these and the mixed herbs and salt into a blender and pulse until the pumpkin seeds are to your liking, I like mine quite big!

Smear the yoghurt over the salmon with the back of a spoon leaving a nice thick layer which will keep the fish moist, then sprinkle the spice/herb seed mix over the yoghurt, then a couple of twists of black pepper over the whole dish and you are ready to roast.

Roast for around 10-12 minutes.

Roasted Salmon with Cumin Pumpkin seed Crust – delicious hot or cold.

Quick Nutritional Info:

Salmon – Omega 3, vitamin B3, B6, B12, selenium, magnesium
Pumpkin seeds – magnesium, zinc, iron, calcium, phosphorus, potassium

 

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Cooking with Herbs