EatWell with Lucy Recipe

Ingredients 

 

  • 2 medium onions, thinly sliced
  • 1 tbsp olive oil
  • 3 sweet potatoes, cut into chunks
  • 3 medium carrots, cut into chunks
  • 2 medium parsnips, cut into chunks
  • 3 tbsp plain flour
  • 2 tsp dried mixed herbs
  • 2 tbsp tomato puree
  • 400ml vegetable stock
  • 400g can chopped tomatoes
  • 1/2 tsp dried chilli flakes (optional)
  • Salt (seasoning)
  • Black pepper (seasoning)

Cooking Directions

  1. Heat the oil in a large frying pan and cook the onions for 5 minutes over a medium-high heat, until softened and lightly browned, stirring occasionally
  2. Add the onions and all the other ingredients to the slow cooker, season with a little salt and pepper. Mix well together
  3. Cover and cook on low for 6-8 hours and high for 4-5 hours or, until all the vegetables are tender and the sauce is thick.

Tips:

Add in extra veg (asparagus, spinach, kale, leeks etc) to up the nutrient value of the dish.

Any left over can be blitzed to make a soup.

90+mins minutes
Sweet Potato

Ingredients 

 

  • 300g whole-wheat pasta
  • 1 red pepper, chopped
  • 1 courgette, chopped/diced or spiralised
  • 1 cup sweetcorn
  • 1 tin of chopped tomatoes
  • 1 tin of tuna, drained
  • Salt and pepper
  • Handful of fresh parsley, chopped
  • 1-2 garlic cloves
  • 50g grated cheddar cheese (optional)

Cooking Directions

  1. Cook the pasta as per the instructions on the packet, then drain the water and return the pasta to the pan
  2. Add the pepper, courgette, sweetcorn, chopped tomatoes, tuna, garlic, seasoning and most of the parsley to the pan and mix together
  3. Pour into an ovenproof dish and top with the cheese (if using) and remainder of the parsley
  4. Bake in a 180 degree oven for 15-20 minutes until the top is golden brown, then serve with extra vegetables of choice!

Tips:

 

This recipe proves that you can make a super quick and delicious dinner for the family in no time at all. You can use any vegetables you have to hand, and also take out the tuna if you want a veggie option – but I think this combination works perfectly. I also think this makes a great lunch on the go, just wait for it to cool then store in Tupperware in the fridge or freezer!

15 to 30 mins minutes
Tomatoey tuna

Ingredients

  • 1 tsp grated ginger root
  • 1 clove of garlic, finely chopped
  • 140g boneless chicken thigh
  • 100ml tinned coconut milk
  • Juice of 1/2 a lime
  • 2 tbsp whole peanut butter
  • 1 tsp soy sauce
  • Salt and pepper
  • 1/2 bag of mixed leaf salad

          Cooking Directions

          1. Mix together the ginger, garlic, lime juice, peanut butter, coconut milk and soy sauce in a bowl until well combined.
          2. Season the chicken well then coat in the satay sauce mixture (if you have time, you can always leave this to marinate).
          3. Remove the chicken from the sauce mix and fry in a little olive oil in a pan for around 5 minutes until browned.
          4. Pour over the remainder of the sauce and allow to cook for 15-20 minutes, until the chicken is thoroughly cooked and the sauce has reduced down.
          5. Serve the chicken pieces over a mixed leaf salad and pour over the sauce before serving.

          Top Tip: This is perfect for popping in some Tupperware and taking to work with you. Chicken thighs don’t get nearly as dry as chicken breast so make for a great alternative when cooking meals in advance.

           

          30-45 Mins minutes
          Chicken Satay

          Ingredients

          • 1 tbsp olive oil
          • 55g mozzarella cheese
          • 1/2 medium avocado
          • 3 x large eggs
          • 120g smoked salmon
          • Black pepper

                Cooking Directions

                1. Ensure the eggs are room temperature to prevent them cracking as you boil. You can do this by getting them out of the fridge a little while before cooking and sitting them in a bowl of warm water.
                2. Fill a small pan with water and bring to the boil, then carefully add your eggs to the pan and set a timer for 6 minutes.
                3. Chop the mozzarella into small pieces and coat in the olive oil and black pepper for extra flavour
                4. Slice up the avocado and wrap in a piece of smoked salmon along with the mozzarella until you have used up all of the ingredients.
                5. Once the egg timer is up, carefully transfer the eggs into a bowl of ice cold water and leave for a couple of minutes to stop the cooking process.
                6. Carefully peel the shells from the eggs and serve alongside your dippers.

                 

                15 to 30 mins minutes
                Salmon and

                Ingredients

                • 150g beef mince
                • 55g goats cheese
                • ½ egg
                • 1 clove of garlic, finely minced
                • Salt and pepper
                • Mixed salad leaves and a couple of tomatoes (to serve)

                    Cooking Directions

                    1. In a bowl, mix the egg, mince, salt and pepper and garlic together until combined.
                    2. Split the mixture into two and shape both into beef patties.
                    3. On top of one, put the goats cheese then top with the other patty. Then close the gaps around the side so the cheese is fully encased.
                    4. Grill on medium high heat for 20-25 minutes, turning half way through.
                    5. Serve with mixed salad leaves and tomatoes and enjoy the super gooey cheesy centre!

                     

                    30 to 45 mins minutes
                    Goats Cheese

                    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