EatWell with Lucy Recipe

Ingredients

  • 1 x small avocado
  • 1 x egg (use egg substitute to make vegan)
  • 2 tbsp cacoa/cocoa powder
  • 3tbsp honey/maple syrup
  • 3 tbsp nut butter (almond, peanut, cashew etc)
  • Optional toppings - dark choice chips, crushed nuts, seeds

Cooking Directions

  1. Preheat oven to 180c.
  2. Add the avocado and honey/maple syrup to a blender and blend until smooth.
  3. Add to the blender the cacao/cocoa powder, egg and nut butter and blend again until smooth.
  4. Either using a greased baking tray or one lined with baking parchment spoon a tablespoon of mixture onto the tray.  You should get around 8 cookies from this mixture.
  5. Bake for 15 minutes and serve.  Best served warm as they are still soft and chewy.

Note: 1 serving = 1 cookie.

15 to 30 mins minutes
Avocado Chocolate

Ingredients

  • 6 large eggs
  • 1 medium avocado
  • 2-3 tsp fresh lime juice
  • ¼ red onion, finely chopped
  • ½ jalapeno, finely chopped
  • 1 tomato, diced
  • Salt and pepper to taste
  • Optional toppings – cooked bacon, spring onions, feta cheese
Serve with a green side salad

Cooking Directions

  1.  Place the eggs in a saucepan with enough water to cover them both. Bring the water to the boil and simmer the eggs for 6-7 minutes or until hard boiled.  Remove from the heat, drain, cool under running water and set aside.
  2. Once cooled peel the eggs. Cut the eggs in half horizontally. Scoop out the yolks and set aside in a bowl.
  3. In a separate bowl, mash the avocado and add in half of the egg yolks.  Save the remaining egg yolks for up to 3 days in the fridge – you can add to salads, sandwiches or eat them on their own for a quick snack with salt, pepper and chilli flakes.
  4. In the avocado and egg mixture bowl mix in the lime juice, tomato, red onion, jalapeno, salt and pepper and adjust to taste. 
  5. Scoop a heaped spoonful of the guacamole mixture into the 12 halved eggs and serve with any additional toppings and a green salad
    15 to 30 mins minutes
    Deviled Guacamole

    Ingredients

    • 6x chicken boneless thighs, diced 
    • 120g whole shiitake mushrooms (or any mushroom you prefer) 
    • 1x 400g tin coconut milk 
    • 2x garlic cloves, finely chopped 
    • 1 vegetable stock cube 
    • 1 small red onion, chopped 
    • 2-3 sheets of filo pastry sheets 
    • 1 tbsp olive oil
    • 1 x egg or 5g butter (melted)
    • Green vegetables of your choice to serve with the pie (asparagus, kale, spring greens etc)

        Cooking Directions

        1. Pre heat the oven to 180c 
        2. Heat the olive oil in a saucepan over a medium heat and add the red onion.  
        3. Once the onions are soft add the chicken thighs, garlic, mushrooms and coconut milk.  Crumble in the vegetable stock cube. 
        4. Once cooked through pour into a pie dish.
        5. Roughly tear and scrunch the filo pastry and place onto of the mixture in the dish. Brush the filo pastry with a beaten egg or melted butter to help it brown in the oven.
        6. Place in the oven for around 20-30mins until the pastry is browned and the chicken is cooked through.  Whilst the pie is cooking you can cook any vegetables you wish to accompany the pie.
        7. Serve the pie and vegetables together and enjoy!
        30 to 45 mins minutes
        Chicken and

        Ingredients

        • 500g minced chicken/turkey
        • 5 garlic cloves, minced and divided into 2 garlic cloves and 3 garlic cloves
        • 1 egg, beaten
        • 2 tbsp fresh parsley, chopped
        • 1/4 tsp chilli flakes
        • 2 tbsp olive oil
        • 56g butter
        • Juice of 1/2 a lemon
        • 4 x courgettes, spiralised
        • Salt and pepper to taste

         

          Cooking Directions

          1. In a large bowl mix together the minced chicken/turkey, 2 garlic cloves, the egg, parsley, and chilli flakes. Season with salt and pepper then form into tablespoon sized meatballs. 
          2. In a large frying pan over a medium heat, heat oil and cook the meatballs for approx 10 minutes until golden on all sides and cooked through. Turn over halfway to ensure even cooking. Once ready transfer the meatballs to a plate and cover to keep warm.
          3. In the same frying pan melt the butter and add the remaining 3 garlic cloves and cook for approx 1 minute. Add the spiralised courgettes and toss in the garlic butter to ensure they are evenly coated.  Squeeze over the lemon juice. 
          4. Add the meatballs back to the pan and heat for approx 3 minutes until warmed through. Serve the courgetti and meatballs together.
          15 to 30 mins minutes
          Garlic Butter

          Ingredients

          • 8 x large, good quality sausage
          • 1 tbsp olive oil
          • 30g butter
          • 2 x onions, sliced
          • 1tsp soft, brown sugar
          • 1tbsp plain flour
          • 350ml beef stock (made with low sodium stock cube)
          • Worcestershire sauce

          Mashed potato

          • 2 x large sweet potatoes or white potatoes, peeled and diced
          • 1 pinch salt
          • 1 cm thick slice of butter

                Cooking Directions

                1. Pre heat the oven at 200°C.
                2. Place the sausages in a roasting tin. Cook for about 35 minutes or until cooked through, turning once half-way through the cooking time.
                3. In a saucepan, cover the potato with water, sprinkle with salt, cover and bring to the boil. Cook for 15-20mins until soft. 
                4. Meanwhile heat the oil and 300g of butter in a large saucepan over a moderate heat. When the butter has melted add in the onions, stirring occasionally for about 5 minutes, then stir in the sugar. Cover the pan and then cook over a low heat, stirring regularly for about 15 minutes or until the onions have softened and are beginning to colour a little.
                5. Remove the saucepan lid from the onion mixture, sprinkle in the flour and cook for 1 minute, then add the stock. Bring to the boil and simmer until thickened. Add a dash of Worcestershire sauce.
                6. Once the potatoes are soft drain the water away.  Place the pan with the potatoes back on the lowest heat and add the butter. Add a little water or milk/milk alternative if you need to thin it out.
                7. Once the sausages have finished cooking add to a plate with the onion mixture, another splash of Worcestershire sauce and the mashed potatoes.
                            30 to 45 mins minutes
                            Sausage and

                            Ingredients

                            • 1 x butternut squash
                            • 1tbsp olive oil
                            • 1 x garlic clove, crushed
                            • 1 x red onion, thinly sliced
                            • 6 x stems chard, thinly sliced
                            • 3tbsp breadcrumbs
                            • 1tbsp thyme leaves
                            • 50g feta, crumbled
                            • 2tbsp pine nuts
                            • Salt and pepper to taste

                                  Cooking Directions

                                  1. Heat the oven to 200°C.
                                  2. Cut the squash in half lengthways and scoop out the seeds and any fibrous bits. Using a sharp knife, score the flesh in a criss-cross at 1cm intervals. Brush with a little olive oil. Place on a baking tray and place in the oven and cook for 35 mins.
                                  3. Meanwhile, heat the olive oil in a large frying pan over a medium heat. Add the garlic and onion and cook, for 5 mins.
                                  4. Add the chard and breadcrumbs to the frying pan and cook, for a further 3-4 mins or until the chard has softened. Stir regularly.
                                  5. Add in the thyme, feta and pine nuts. Season with salt and pepper.
                                  6. Remove the squash from the oven and fill the cavity of each with the mixture. Return to the oven and cook for a further 10-15 mins, or until tender. 
                                              30 to 45 mins minutes
                                              Roasted Butternut