Meal Prep: Turkey Meatballs with tomato sauce and courgetti…

 

Usually people hear the word ‘meal prep’ and think this process takes a few hours . However, if you plan your meals carefully, you can take only 90 minutes of your time to cook your favourite healthy dishes every week.  I then store my meals in plastic containers in the fridge or freezer for the next few days.

By preparing a large batch of a specific meal, you drastically reduces your cooking time. This means that at work you don’t hit the often not so healthy canteen and in the evenings you don’t have to worry about slogging over the stove to cook meals.

The recipe below is one of my favourites and features, alongside others, on the daily mail website.

I get my meat from Muscle Food Uk, and couldn’t recommend their products enough. The service is quick and efficient, the meat is a bargain and, importantly, it is delicious!

Serves 2

Cooking time: 15 minutes

  • 1 red onion, peeled and diced.
  • I stick of celery finely chopped,
  • 1 tbsp of olive oil,
  • 1 tsp of mixed herbs,
  • 1 400g can of chopped tomatoes,
  • Seasoning to taste!
  • 8 turkey meatballs,
  • 2 courgettes, spiralised,

 

  1. For the sauce, put the onion and celery into a preheated frying pan and sautee for about ten minutes.
  2. Add the can of tomatoes, filling up the empty can with water to add to the pan.
  3. Season, stir well and let the mixture come to a bubble, then turn the heat down and simmer the sauce gently while you get on with the meatballs.
  4. Drop the meatballs gently into the simmering sauce.
  5. Let the meatballs simmer in the sauce for 30 minutes, or until cooked through. Serve with courgetti.

Enjoy!

xxx

Turkey Mince.. My favourite recipes.

If you’ve followed for a while, you will probably know by now that I  love turkey mince. I think it is so versatile. So much so, that I prep it for both lunches and dinners.

You can also have it in so many forms:

  • Meatballs,
  • Burgers,
  • Mince- think Chilli con carne, tacos, keemas (this is my absolute favourite), lasagna, as a pizza topping.
  • Basically, if red meat is the mince suggestion in a recipe, just change it to turkey.

Why turkey mince?

In no way am I saying that red meat is bad, in fact my Dad is a beef farmer (check out Hannem Limousin’s). Red meat is a good source of proteins, vitamins and minerals in your diet. Red meat provides us with iron, and meat is also one of the main sources of vitamin B12. However, too much red meat can lead to you eating too much saturated fat.

This is where the turkey mince comes in to action. You can have the same meals, BUT with less fat, calories and more protein. If you are going to swap to turkey then make sure you are using turkey breast mince, not thigh. The thigh is a much fattier cut of meat and can end up the same if not higher in calories and fat than beef mince and undoing all your good intentions!

So, here are a few of my favourite recipes from around the internet that are quick and easy and use mince that I would change to a turkey alternative.

  1. Turkey Mince Cottage Pie with a sweet potato topping. 
  2. The best healthy Turkey Chilli. 
  3. Slowcooker healthy Turkey Keema
  4. Turkey Burgers; here are a few recipes:

5.  Turkey Meatballs; here are a few that I love:

 

I hope you find this helpful!

 

Hannah xxx

 

Poke Bowl (Guest post: @freddie_church)

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Ever heard of Pokē?  No, me neither until just last week. This is the latest trend on London’s street food scene, having recently been brought across the pond from California thanks to Pokē – a new foodstand trading with Kerb streetfood and definitely one of my new absolute favorites. Pokē, pronounced Poh-Keh meaning “to slice or cut” is the Hawaiian answer to sushi; given that I am a self-confessed raw-fish fanatic, this is all I’ve been able to think about since I first heard of it.

Pokē is a mix of raw marinated fish using both salmon, ahi tuna or a market special fish, along with a mix of fresh pickles, black rice and wakame seaweed salad. Given that the name itself means to slice or cut; you can imagine that the way everything is prepared is very important to the success of the dish. The fish of your choice – when I visited I chose the ahi tuna – is cut into small cubes; the way it is cut allows the texture and freshness of the fish to really come through.  This is placed on a bed of perfectly cooked black rice which added a really nice texture, but to my surprise had been cooked together with a little garlic which added a good punch of flavour.

Then came the wakame seaweed, carrot and edamame salad. Whilst I love the texture of seaweed, which is often soft and delicate, others often are less keen on it; however, for those who don’t like the idea of seaweed, fear not, each of the elements in the salad is perfectly dressed and provides a really strong crunch and balance to the overall dish. A multitude of different pickles is placed on top, not only adding the most incredible array of colour to the dish, but an acidic kick and freshness. You can tell each of the pickles is freshly made; none of them have the overly strong acidic taste which pickles often develop when they sit around. Each of the vegetables is cut slightly differently and is pickled in a different way from one another, so with every mouthful you get different combinations of flavours, which really does make the dish an absolute pleasure to eat and leaves you wanting more.

Along with your own choice of fish and basic pickles, you are also given a choice of extras – pickles and mayos to really pimp your Pokē. I chose Kimkchi because it’s another of those flavours that is highly addictive, to the point that whenever I see it as an option on a menu it’s very hard to say no to. Importantly, however, like the other pickles, it was not overly strong because whilst it does have an addictive flavour it can be overpowering. Finally, I chose the wasabi mayo as the final element to my perfect Pokē which was the milder option of the two. The other mayo on offer was a sriracha mayo and whilst I do love a hit of chili in most of the dishes I eat I wanted to try the pokē in as natural a state as possible this first time.

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Another reason I absolutely loved this food stall was the people behind it. Thankfully when I went, it was a little quieter and I was able to talk to Guy who is the man responsible for bringing this dish into the lives of Londoners. Given that I was trying to make my own pokē for the blog, one of the main issues I asked him about was where he found the wakame seaweed (I couldn’t find it when I made the recipe so I used spring greens which worked really well). However, Guy told me they just use the dry version and reconstitute it, but he is currently in contact with some seaweed farmers down in Cornwall to try and get fresh seaweed, which I can imagine will only bring more flavour to the dish. Similarly, he told me that whilst he loves all the ingredients they use, because they are so fresh, he particularly loves the salmon because, not only is it incredibly fresh but it is also incredibly local. This is what I love about food markets as a whole; not only do they do the most fantastic things with the ingredients they have, but they work hard to make sure their produce is as locally sourced as possible and combining international inspiration and fresh British produce can only be a good thing as far as I’m concerned. I love that Pokē want to show people that it is possible to do something different with fresh British ingredients and that made me enjoy their food and their ethos all the more.

As with any dish involving raw ingredients the quality has to be the best, but I especially loved the balance Pokē has managed to achieve. None of the flavour of any singular ingredient is lost and all you get is fresh ingredients working perfectly together in harmony to give you a spectacular finished dish. I implore you to go and see them to try it for yourself.  You will not be disappointed.

How to find Pokē: Kings Cross/ West India Quay, check the Kerb Website for full details : http://www.kerbfood.com

Pokē bowl

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Ingredients:

300g sushi-grade salmon

100g black/ white sticky rice

200g spring greens

5-6 radishes

100g sesame seeds

1 avocado

mirren rice wine

rice vinegar

soy sauce

sugar

lime juice

chili

corriander

 

Method:

First make your pickles, slice the radishes as thin as you can or you could use the slicer attachment on a food processor if you have one. Then, in a small bowl, mix equal parts of the sugar and rice vinegar and leave the radishes to sit in it for around 10 minutes. I found that this still means the radishes will be crunchy but will have taken on some of the acidity from the vinegar.

While this is happening, take the skin off your salmon with a filleting knife, or you can ask your fishmonger to do it for you. As mentioned earlier it is very important that the salmon is of the highest quality; in my experience, while it might be ok to ask at a supermarket fish counter, they often don’t recommend using their fish for this kind of thing for safety reasons. It is better to go to a local fishmonger because they will know more about their product and you will get a better dish overall. I got mine from The Chelsea Fishmonger http://www.thechelseafishmonger.co.uk

Then slice the salmon with a very sharp knife into strips or cubes. Make the marinade: in a small bowl mix 4tbs of soy sauce with 2 tbs of mirren, this balances the saltiness of the soy sauce with sweetness from the mirren. Leave the fish to marinate for as long as possible before serving.

Put the rice on to boil for about 10 minutes, or according to the packet instructions. While the rice is boiling put the sesame seeds in a dry pan to toast, you will get a much more intense nutty flavour, but make sure you watch them closely as they burn really easily. Toss or stir them occasionally to ensure an even colour.

Once everything is marinating and the rice is cooking, take the spring greens off the stalks, rolling the leaves up to look like cigars, then slice them across into tiny ribbons, peel and slice the avocado and finely chop the chili and coriander.

When all the elements are ready, season to taste with a dressing made up of more soy sauce, rice wine vinegar and lime. Then all that is left to do is to put it all together in a big bowl garnish with finely chopped chili, coriander and sesame seeds and get stuck in!

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Follow Freddie on Instagram or on his blog.

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Eating well for Christmas.

I like to think that I wear the trousers in our household, but when it comes to cooking Simon – the food loving husband – definitely wears the (frilly) apron. He’s a bit of a gourmet.So when I decided to change my eating habits my first job was to convince him to change his cooking habits. There was no way he was going to get on board with this new idea if the meals were going to be boring and bland. He’s fussy at the best of times & refuses to eat the same meal in the same week. Thankfully though he loves a challenge and once I’d laid down the culinary gauntlet he was away like a bloodhound on a good scent and relished the idea of making healthy food taste really delicious.

Its not rocket science knowing what is right and wrong in terms of food choices – but its an entirely different ball game trying to put theory in to practice, especially in a way that is going to be truly sustainable. Let’s face it, the run up to Christmas is one of the hardest times in the year to stick to a healthy eating pattern so here are a few tips to help you on your way.

Step one: Banish the bad stuff until Christmas Eve 

I know that Christmas isn’t that far away now, but its important to get yourself into the right mind set. So go on, have one last binge – gorge yourself on those leftover pies, that hunk of chocolate cake and that last packet of Hobnobs. Or bin it, take it to the food bank, whatever, but just make sure the kitchen is free of all the obviously unhealthy processed food and indulgent goodies – that gorgeous ice cream, the sweets and crisps and don’t forget that that luxury variety box of chocolate biscuits left from your granny.

Step two: Eat more protein. 


Macros – or macronutrients to give them their grown up name – are in every food we eat. There are three types – protein, carbs and fats. Eating more protein based foods will keep you fuller for longer, meaning that you won’t feel the need to snack and pick throughout the day which means over all you consume less calories. In order to achieve this most of us need to flick a switch in the way we think and prepare our food; protein based foods now need to make up the bulk of every meal rather than carbs which is the norm in this country. You still need to add in a moderate amount of slow releasing carbohydrates like sweet potato or brown rice to each meal because carbs provide you will energy. You also need to consume a little fat in the form of nuts, avocados and virgin olive oil which you need for good health.

Protein should make up 45% of your total food intake for the day, carbs 35% and fats 25%.

Stocking up

So when you next go shopping, make sure you take a shopping list (or create a new online shopping trolley) and stock up on the following foods. Be really disciplined about what you put in your basket. We’ve started to shop at Lidl and love it – they do a great variety of fruit and veg and the meat available is fantastic.

Protein

Chicken & turkey, lean beef and pork, fish, prawns, eggs, protein rich yoghurts, cottage cheese, nuts & plenty of Top Herd jerky & skinny salamis!

Good Carbs

Fibrous Vegetables of all kinds like broccoli, cabbage and kale. Sweet potatoes, wholegrain bread, brown rice & pasta, tinned beans & pulses (like lentils, chick peas, butter beans) quinoa, porridge oats, whole fruit.

Good fats

All nuts & seeds, avocado, olives, peanut butter, cooking oils – olive, canola, macadamia & coconut oil, and oily fish like mackerel, tuna, sardines, salmon, trout, anchovies are also brilliant.

Step Three – Know what you’re eating

Have you got a selective memory? Do you “choose” to forget the half a bottle of wine you have each evening? Or do you sometimes slip a sneaky Snickers bar into your shopping basket? Go on admit it. We’ve been there too. OK, once in a while it’s fine, but if you are going to do this every day in the run up to Christmas, the calories will begin to add up and knowing the real calorific impact of alcohol, and the odd chocolate bar is really scary.

If you think about it our grandparents ate a lot less than we do now. Our general sense of portion control is…well frankly, out of control. We’re just pigs. We need to get back to eating sensible amounts. This is why tracking (weighing) the food you eat and drink is really helpful as there is no better way to gain a clear picture of how much you are eating. The easiest and by far the most fun way of tracking your food is to use a fitness app. We use MyFitnessPal pal but there are lots of others on the market.

Step 4 – Plan your meals & snacks

We’re not the most organised of families but we found that roughly planning our meals for the week was a great help. It means you buy the right foods, in the right amounts and you waste less.


But if you are struggling, start with one meal at a time – breakfast first. Breakfast should be your first high protein healthy meal of the day. Try things like boiled eggs or scrambled egg with spinach and a slice of brown toast. Once you’ve nailed your breakfast, think about how you improve your lunch and supper. Take it at your own pace.

If you’re great at bunging a few things together last minute, then you’re lucky and eating like this will come quite naturally.

Snacks have always been pretty important in our house. We’re often out and about, so we need to make sure we have plenty of protein to keep us going throughout the day. Nuts, Top Herd jerky & Salami Sticks are all good choices!

Step 5 – Create delicious, tasty but healthy food from scratch

The food loving husband has a ball in the kitchen, creating all sorts of quick and tasty delicious healthy recipes. I’m also getting better at cooking so if I can do it, so can you! We’ve got some recipes on our website, but if you’re feeling all at sea, and need some further inspiration, check out some of these other websites and books. They’re great and will get your creative juices flowing.
Jo Wicks #Leanin15, Hemsley & Hemsley “The Art of Eating Well” , Jamie Oliver, Yotam Ottolenghi (our hero), Ching-He Huang (healthy Chinese cooking), or the BBC Good Food Website are all good places to start.

Step 7 – Exercise won’t make up for a bad diet

Exercise is really important, because it makes you feel great while also burning calories and getting your heart rate pumping. However, if time is an issue with the run up to Christmas, its more important that you spend time preparing healthy meals, than spending a wasted hour on the treadmill only to come home and eat crap! You can still burn calories and keep your metabolism pumped by doing the things you already do like walking the dog, whizzing around the house with a hoover, or clearing up the dead leaves in the garden.

Step 8 – Practice the 80/20 rule

Now remember, life is for living, not dieting, and Christmas is the time of year when its almost impossible not to indulge in a few mince pies and glasses of mulled wine. Here at Top Herd Towers we practice the 80/20 rule, which means that for 80% of the time we are good and stick to the rules above, but for the rest of the time we like to let our hair down and enjoy a piece of cake, a mince pie and a glass of wine or three. The trick is to not to start the festive eating and drinking too early and be aware of what you are eating and how much you are eating i.e.: you don’t need to go mad.

So that’s not too complicated is it? And if we can do it, I’m sure you can too.

If you want to try and buy some of our high protein, Top Herd Jerky and Skinny Salami’s why not head over to our website http://www.topherd.co.uk and check out our products and flavours. We won two Great Taste Awards earlier this year for our Tangy Tomato Beef Jerky and our Honey Mustard Pork Jerky. Our other flavours include Sweet Pickle Beef Jerky, Zesty Lemon Turkey Jerky, Chilli & Lime Turkey Jerky and Smokey BBQ Beef jerky. We also do two flavours of Skinny Salami’s (they are a bit like peperami but with out the fat and additives – kids love them) Tomato & Paprika and Chilli Pepper.

Please feel free to use this 20% discount code: Hannaeats

This new way of eating has done wonders for me but it’s also transformed Simon – he looks better, feels better, has lost a ton of weight, but thankfully is still wearing his apron, albeit a couple of sizes smaller. Mince pie anyone?

Happy Christmas to you all.

Love Philippa x

 

Guest recipe: Paleo Pumpkin Quiche

So today I’m treating you all to a delicious guest post recipe from my gorgeous friend @justjosihealth.

We all, well most of us, love quiche and pastry but we all know it’s not the best thing for us and doesn’t really hold that many nutrients, so Josi wanted to create a quiche which was packed with vitamins and also tasted good, so pumpkin season seemed a perfect time to start!

Ingredients:

500g steamed butternut squash/pumpkin chunks (it can be peeled but doesn’t have to be!)

30g egg whites

4tbsp coconut flour

30g coconut oil

Method:

Place the steamed squash/pumpkin into a processor and blend until smooth

Add the coconut oil and blend again until well mixed

Once cooled slightly add the egg whites and add the coconut flour a spoonful at a time, blending each time till you end up with a smooth mixture

The mixture should be thick enough to hold itself but should be able to be manipulated into place into a quiche dish, so you may need a little more or less coconut flour!

Press down the mixture into a quiche dish, making sure the thickness is consistent all the way round and up the sides – I aimed for about 5mm thick the whole way

Cover the dish with foil and bake for around 30 minutes at 170 degrees

Leave to cool completely, patch over any small cracks before filling

Choose any filling you like and sprinkle into the quiche, top with egg whites until all the fillings are covered

Cover again with foil and bake at 170 for about 30-40 minutes until the quiche has set, removing the foil for the final 10 minutes to brown the top

Enjoy!