Tag Archives: Light

Sweet Potato Buns (Breadless Buns)

I’ll admit that this is one of my less exciting recipes, but I thought the theory behind it was too good not to share. I pinched this idea from Pinterest but made up my own recipe. These are essentially roasted sweet potato slices which can be used as a much lighter, much healthier, replacement for burger buns, or indeed any type of hot bread sandwich. 

  
To me, sweet potatoes have to be paired with spice; a little sultry cumin with a dash of fiery chilli, so, for this recipe, you will need:

1 large sweet potato – the girth of which will determine how many of these one potato will make

1/2 tsp ground cumin

Pinch chilli powder

Salt and pepper

Drizzle of your favourite roasting oil (I tend to use olive)

  
1. Preheat the oven to about 190C fan.

2. Cover a baking tray in tin foil and drizzle in the oil. Once the oven is hot enough, pop it in to heat until the oil is starting to smoke.

  
3. Cut two disks from the central of your sweet potato. Sprinkle on the spice and seasoning. Add to the oil and bake for around 25 minutes, or until golden on the outside and soft in the middle. 

  

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!

  

Roasted Peperonata

I couldn’t resist these bright little beauties in the supermarket and thought they’d make perfect chilled roasted peppers for salads. You don’t think they look much once they’re out of the oven, but sliced and stored away in the fridge, they last longer than you think and are so versatile for sandwiches and pizzas too.

The ideal way to create these is with a gas hob or blow torch in a pinch, but alas my hob is electric so I thought I would try to recreate these using my humble oven. And all is well! This would work with large peppers too; I just wanted to try it with these little ones. 

 
You will need:

As many peppers as you’d like

A tablespoon or so of olive oil

A baking tray covered in kitchen foil

An oven preheated to about 200C

1. Pour the oil onto the kitchen foil covered tray and put in the oven for around 5 minutes to let the oil heat up.

2. Remove from the oven carefully, tip the tray a little in each direction to let the oil spread out. Grab each pepper by the stalk, roll in the oil and then lay on the tray. 

3. Put the tray back in the oven and roast for at least 15 minutes – half an hour if you’re using full size peppers, checking every now and again. You want the outsides to be charred and the insides to be soft, so turn them over once they have started to blacken on top. 

  

4. When you’re happy they’re done, stick them all in a plastic or paper bag and tie or roll over the top. The idea is to create an environment for them to steam in, which will allow the skins to steam off, leaving the flesh ready to slice. 

 
5. Leave to steam for 10 to 15 minutes then start the process of rubbing away the skins. The flesh should pull apart easily as well, letting you scoop out the stalk and seeds. I find it easiest to get them skinned and tidy before laying them all out on the board to slice.

 
6. Slice and set aside in the fridge for use as you wish. You can even add some additional oil and seasoning if that’s what you like. These keep well in a container for a few weeks or longer in a sterilised jar. 

      

Ginger, Honey, Soy Baked Salmon

Hi everyone!

I’m finally back! I’m afraid I’ve been off the grid a bit recently preparing for a ridiculously hard pensions exam. At last, it’s over, and I can start spending my free time on things I actually like doing. Studying on top of a full time job is pretty difficult and exhausting, especially when you’re also trying to fit in your pre-summer workout whilst trying to eat fresh and healthy and not letting your home turn into a dive. 

Thankfully, I discovered this little recipe through a combination of googling and using what I had in the cup airs and fridge and it’s seen me through a good few evenings of fresh, tasty, light dinner. 

  

You will need:

1 salmon fillet per person

Marinade, also per person, so double, triple, quadruple as required 

2 tbsp soy sauce

1 tbsp runny honey

1 clove garlic

2 tsp grated ginger

chilli powder or flakes to taste, depending how much spice you like 

1 tsp lemon juice 

  

1. Grate the garlic and ginger. Mix together the other ingredients in a ramekin or bowl. 

2. If you have the time and/or inclination, put the salmon in a freezer or sandwich bag and marinate in the sauce for about 10-20 minutes. If you don’t, cover the salmon in the sauce and place it on a piece of tin foil as far ahead as you can manage. 

3. Bake at 180C for 8 minutes or so. If you don’t wrap it up, the honey should caramelise around the edges, but even if it doesn’t, this is delicious!

Serve with roasted vegetables or green beans and rice.