Tag Archives: Healthy

Quick Tasty Pork Rub

Pork loin steaks and pork chops tend to be readily available, whatever the season, in supermarkets and butchers alike, so this quick tasty pork rub recipe is a great one to have in your back pocket to transform a simple and balanced supper into a delicious weekday treat. If you’re anything like us, you’ll already have the ingredients in stock at all times (not the pork, obviously), but if not, they’re all fairly common ones which can be used in all sorts of recipes meaning they’re worth investing in.

Quick and Tasty Pork Rub

Quick and Tasty Pork Rub

Ingredients

  • 4 pork loin steaks or 2 large chops
  • 1 heaped tsp dried oregano
  • 1 heaped tsp ground cumin
  • 1 heaped tsp ground coriander
  • 1 tsp smoked paprika
  • 3 sprigs fresh thyme or 1 heaped tsp dried thyme
  • pinch salt
  • crack of black pepper
  • 2 cloves garlic
  • 1 tbsp olive oil

Instructions

  1. Take the pork loin steaks (or chops) out of the fridge a good half hour before you plan on cooking them. This rub isn't a marinade so it doesn't need a couple of hours to settle into the meat; but you could of course use it that way if it's more convenient for you.
  2. Preheat the oven to 180c fan, and prepare a good sized baking tray by lining it with tin foil.
  3. Get yourself a clean bowl and add each herb and spice to it in the quantities given above, starting with the dried herbs and spices then adding the fresh thyme.
  4. Feel free to alter the proportions if there's something you prefer to taste, or leave out or substitute ingredients you don't have to hand for those you do. This is convenience food!
  5. Mince up or grate up the garlic before adding it in.
  6. Add the oil and stir everything together.
  7. Rub the rub into both sides of the pork and lay it onto the baking tray.
  8. Put in the oven for around 8 minutes until it looks cooked on the surface.
  9. It should be juicey and tender, but cooked through.
  10. Serve up with your choice of sides. We plumped for a lemony vegetable cous cous made with a little vegetable stock and lemon juice as well as some green beans.
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This recipe would also be great for sticking on the barbecue, just make sure it’s nicely cooked before you serve it up.  That said, there’s been a change in heart as  to whether pork can be served up pink.  We reckon it’s a matter of personal preference and are happy to serve it to ourselves that way, it helps it to stay as moist and tender as possible, but we wouldn’t serve it up like that to guests if they weren’t willing to try it!

If you liked this recipe, why not try our summery chicken marinade, which also works well in the kitchen or on the barbecue.

Sweet Potato and Salmon Fishcakes

Fishcakes are something that look and sound relatively appetising and healthy ( well, not to Charles as he doesn’t eat fish) but in the end they turn out to be much less good for you than you would think when you take into account all those potatoes, the butter or milk you add to the mash, the breadcrumbs and the oil those crumbs suck up while you’re getting them crispy. 

This recipe, made with lower carb, higher vitamin sweet potato mash and not crumbed or coated in the slightest, will just about fulfill that fishcake craving without any of the guilt, as well as being much simpler to make. 

 Salmon and sweet potato fishcakes 
 You will need:

2-3 sweet potatoes 

2 boneless salmon fillets

1/2 onion

1 clove garlic 

2cm fresh ginger

2 tbsp olive or groundnut oil

Salt and pepper 

1 tsp ground cumin

2 tsp smoked paprika

1/2 tsp chilli powder 

Handful frozen peas 

A few leaves of fresh parsley or coriander (optional)
recipes using sweet potatoes
  1. Cut the sweet potatoes in half and place cut side down on a foil lined baking tray and put into the oven at 180c for 25 minutes to half an hour. When they’re ready you should be able to squeeze the flesh out of the skins relatively easily. 
 salmon recipes 
  2. Sprinkle some smoked paprika onto the salmon fillets, place on a foil lined tray and cook at 180c for 8 minutes or until just cooked. healthy recipes 
  3. Chop the onion and grate the onion and garlic. Cook off in a little oil until the onions are translucent and allow to cool a little. salmon recipes 
  4. Remove the salmon fillets from the oven. Mash up the sweet potatoes with a fork – you’ll find this much easier than making mashed potato – then mix in the salmon, onion mixture, spices and seasonings. fishcake recipes 

 5. Add the frozen peas straight from the freeze then add in the herbs and mix it all together. how to make sweet potato cakes 
  6. This is where things got a bit messy for me! Because you aren’t using starchy potatoes as the base for your fishcakes, the mixture will be quite wet and sticky so I found it easier to turn the mixture into parties immediately before frying it up – if you put them down while you make the others they’ll just stick to everything and be quite difficult to pick up again. 

healthy meals 
  7. Set out a medium frying pan with a tablespoon of your preferred oil in it, set into a high heat. Fry each fishcake in turn until nicely brown on both sides.healthy fish recipes 

Then serve with lots of lovely vegetables (and add a poached egg if you like your protein!). 

Chicken and Bean Sprout Stir Fry

We all know how difficult it is to keep eating healthily when there’s so much temptation out there, especially when there are so many meals you could cook on a Sunday. To try to keep things exciting, I spent Friday night flipping through cookery books and writing a shopping list. I always find that trying new recipes is the best way to make the effort less tiresome. 

This isn’t the most exciting or glamorous looking dish, but it’s light, quick and healthy with plenty of flavour. Besides, I rather think the chopped fresh veg look pretty exciting.

 
You will need:

A couple of handfuls of bean sprouts or mixed stir fry veg

1 chicken breast, or whichever fish or meat you like.

Additional vegetables according to your taste or what you have in the fridge. I sliced up some mangetout, half a red pepper, a few florets of broccoli and a third of a tin of bamboo shoots. 

1 tbsp oyster sauce 

1 tbsp soy sauce

A dash of sesame oil 

1 tbsp xaioshing rice wine or sherry 

A dash of groundnut oil for frying

Rice or noodles to serve

  
1. The key to stir frying is to be prepared! I like to chop up all my veg first, mix the sauce ingredients up in a ramekin and get the pan nice and hot (as well as timing your accompaniment so it will be ready at the same time – I used brown rice so I had that on the go before I started cooking anything else).

2. Once your oil groundnut oil is up to speed in the pan, chuck in your harder veg, such as the peppers, to let it soften a little first.  Add in the rest of the veg and slice your chicken.

3. Add about a third of your flavouring mixture to the veg, then add the rest once the chicken has taken on colour on both sides.

4. Stir, and cook until the chicken is cooked through.  Serve and enjoy!