Butternut Squash Risotto

Apparently September was national rice month. I must've missed the memo about this. Nevertheless, I've been meaning to use some more home-grown butternut squash and I also wanted to try this risotto recipe from the Deliciously Ella cookbook/blog. I adapted the recipe slightly but I love the combination of squash, nutritional yeast and tahini.

Butternut Squash Risotto
Makes 4

Ingredients:
- 840g / 30oz butternut squash, skin on, deseeded and cubed
- 2tsp paprika
- 1tsp cumin
- 170g / 6oz brown rice
- 16g / 2tbsp nutritional yeast
- 15g / 1tbsp tahini
- 30ml / 2tbsp lemon juice
- 30ml / 2tbsp apple cider vinegar
- 1/2tsp mixed herbs
- 120ml / 4floz water, if necessary
- ground black pepper

Method:

• In a bowl, coat the butternut squash with paprika and cumin, then place on a baking tray, lined with foil.
• Roast the butternut squash in the oven at 210C / 410F for 30 minutes, until cubes are soft.
• Meanwhile, boil the rice for about 30 minutes, rinse and drain.
• Place 3/4 of the roasted squash in a food processor, along with the nutritional yeast, tahini, lemon juice apple cider vinegar and mixed herbs.
• Blend until a smooth creamy consistency forms.
• Stir the blended squash mixture into the rice, adding the remaining cubes of squash and up to 1/2cup (120ml) water if necessary.
• HeatSeason with ground black pepper. 
• Serve with steamed broccoli, asparagus, or peas. ENJOY!

Nutritional Information:

Chicken and Prawn Risotto

This dish originally started out as a paella but I didn't have any spicy sausage and once I'd cooked the dish, I thought it tasted and looked more like a risotto. I love the taste of soft creamy rice with tender chicken breast and juicy prawns.

Unlike a previous risotto I made with mushrooms spinach and peas, I didn't bother to use arborio 'risotto' rice and stir constantly for 20+ minutes. Instead I boiled plain brown rice separately. This can be done ahead of time and then simply added to the pan for a quick and tasty meal. Likewise, to save time with the chicken and prawns, I used frozen prawns and canned chicken breast. Fresh meat and seafood can be cooked ahead of time and then stored in the fridge until ready to use. Then it's just a case of chopping the veg and throwing everything into a saucepan!

Chicken and Prawn Risotto
Makes 4

Ingredients:
- 170g / 6oz rice, dry
- 110g / 4oz onion, chopped
- 2 clove garlic, chopped
- 60ml / 4tbsp wine wine
- 33g / 2tbsp tomato paste
- 1 bay leaf
- 1/2tsp paprika
- 1/4tsp ground black pepper
- 85g / 3oz celery, chopped
- 85g / 3oz green pepper, chopped
- 85g / 3oz green peas
- 480ml / 16floz chicken broth, reduced sodium
- 170g / 6oz chicken, cooked and shredded
- 170g / 6oz prawns/shrimp, cooked
- 15ml / 1tbsp lemon juice
- parsley (optional)

Method:

• Cook the rice, then rinse and drain.
• In a pan sprayed with cooking spray, cook the onion and garlic in the white wine and the tomato paste, adding in the bay leaf, paprika and black pepper.
• After 5 minutes, add the vegetables and chicken broth.
• Bring to a boil and then simmer for 15 minutes so the liquid can absorb.
• Add the chicken and prawns and cook for another 5 minutes.
• Turn off the heat and stir in the lemon juice and parsley. ENJOY!

Nutritional Information:

Chicken Taco Broccoli Bake

I don't often eat cheese and diary but I like the combination of cottage cheese and grated 2% milk cheese in this bake. The taco seasoning nicely flavours the chicken and the brown rice is a healthy source of low GI carbohydrates.

Chicken Taco Broccoli Bake
Makes 6

Ingredients:
- 200g / 7oz onion, chopped
- 1 clove garlic
- 225g / 8oz chicken breast, cooked and chopped (I use canned)
- 2tbsp taco seasoning (see recipe below)
- 180g / 6.5oz rice, cooked
- 225g / 8oz cottage cheese, lowfat
- 350g / 12.5oz broccoli, cut into small florets
- 170g / 6oz cheese, grated (I use 2% milk)
- 240ml / 8floz almond milk

Taco seasoning
Makes 2tbsp

- 1tbsp chili powder
- 1tsp brown sugar
- 1tsp cumin
- 1tsp paprika
- 1/2tsp ground black pepper
- 1/2tsp oregano

Method:

• First make the taco seasoning.
• In a large pan sprayed with cooking spray, cook the onion and garlic for 3 minutes, adding a splash of water if needed.
• Add in the chicken breast with 1tbsp taco seasoning and cook for 2-3 minutes, until onions have softened.
• Turn off the heat.
• Add the rice, cottage cheese, broccoli, ¾ cheese, milk and remaining taco seasoning to the pan and stir to combine.
• Pour into a baking dish, cover with the remaining cheese and bake in the oven at 190C / 375F for 45 minutes.
• Let cool for 5 minutes before slicing into 6 and serving with green vegetables. ENJOY!

Nutritional Information:

Red Bean and Rice Soup

A healthy and hearty soup based on Mardi Gras and Louisiana cuisine: red kidney beans and Cajun flavours, combined with tomatoes, rice and leafy greens. I used kale but other dark leafy greens, such as collard greens, mustard greens, Swiss chard etc. can also be substituted/added.

I also made my own Cajun spice seasoning basing the recipe below on this version from the allrecipes.com site, omitting the salt. The recipe makes 4tbsp so I will keep the spare seasoning and use it when cooking chicken or fish.

Red Bean and Rice Soup
Makes 4

Ingredients:
- 140g / 5oz onion, chopped
- 2 cloves garlic, chopped
- 150ml / 5floz white wine
- 420g / 15oz / 1 can chopped tomatoes, no salt added
- 450g / 16oz / 1 can red kidney beans, drained
- 90g / 3oz brown rice, uncooked and rinsed
- 1tbsp cajun spice seasoning (see below)
- 960ml / 32floz broth, reduced sodium (chicken OR vegetable)
- 960ml / 32floz boiling water
- 200g / 7oz / 4 stalks celery, chopped
- 300g / 11oz kale, chopped
- 140g / 5oz green pepper, chopped
- 1tbsp dried parsley OR 1/4cup fresh parsley

Cajun Spice Seasoning
Makes 4tbsp

- 2tsp garlic powder
- 2.5tsp paprika
- 1tsp ground black pepper
- 1tsp onion powder
- 1tsp cayenne pepper
- 1.25tsp dried oregano
- 1.25tsp dried thyme
- 1/2tsp red pepper flakes

Stir all ingredients together and store in an airtight container.

Method:
Cook the onion and garlic until softened, about 5 mins.
Add the wine until almost absorbed, another 3 mins.
Add the tomatoes, kidney beans, uncooked rice, Cajun seasoning, 2 cups (480ml) broth and 2 cups (480ml) water.
Bring to a boil, then reduce heat. cover and simmer for 20 minutes
Add the greens (celery, kale, pepper) and the remaining broth and water (2 cups / 240ml each).
Cook for another 10 mins until rice is tender.
Stir in the parsley and serve. ENJOY!

Nutritional Information:

Cauliflower Mushroom Risotto

Whilst looking through a collection of cauliflower recipes online, I found this risotto dish which looked appealing: Cauliflower Rice-Shiitake Risotto
I changed some of the ingredient quantities and didn't add in Parmesan cheese, instead opting for some nutritional yeast.

Unlike traditional risotto, the cauliflower rice is a tasty stand-in for arborio rice and it's packed with nutrition. I do have a classic (and delicious) risotto recipe on my blog - Mushroom Spinach Risotto with Peas - but it requires 20 minutes of constant stirring. This dish can be made, and eaten, within 20 minutes! Just like the classic version, I served the dish below with peas. However, other green vegetables like broccoli, spinach, asparagus or courgette would also be great.

Cauliflower Mushroom Risotto
Makes 2

Ingredients:
- 110g / 4oz onion, chopped
- 2 cloves garlic, chopped
- 225g / 8oz mushroom, chopped
- 1/2tsp thyme, dried OR 2tbsp fresh
- 650g / 23oz cauliflower rice
- ground black pepper
- 240ml / 8floz chicken broth, reduced sodium
- 16g / 2tbsp nutritional yeast
- 1tbsp parsley, dried OR 1/4cup fresh, chopped

Method:
Cook the onion, garlic, mushrooms and thyme in pan until softened, about 5 mins.
Add the cauliflower rice, pepper, broth and nutritional yeast.
Simmer and stir occasionally, until cauliflower is tender and most of the broth is absorbed, 10-15 minutes.
Stir in the parsley. ENJOY!

Nutritional Information:

Cherry and Rice Walnut Salad

Using walnuts in a salad, like my Kale Waldorf Salad, is a great way to get some healthy fat. The cherry vinaigrette gives the salad a natural sweetness and the rice provides a good serving of carbohydrates.

If the rice is cooked ahead of time, and the cherries are pitted and chopped, throwing this salad together can be done in 5 minutes.

I love cherries. They are so sweet and juicy, although pitting the stones and chopping each one individually can get messy. I usually prepare a large batch of cherries in one go. I can then store the chopped fruit in a container and bottle the vinaigrette to keep everything fresh and convenient.

Cherry and Rice Walnut Salad

Makes 2

Click HERE for a printable recipe card.

Ingredients: 

- 150g / 5.5oz cherries
- 30ml / 2tbsp apple cider vinegar
- 1 clove garlic
- ground black pepper
- 90g / 3oz rice, cooked
- 50g / 2oz kale OR spinach
- 30g / 1oz walnuts, chopped
- 110g / 4oz / 2 stalk celery, chopped

Method:
Pit and chop all the cherries.

In a food processor, blend 2/3 (100g) cherries, apple cider vinegar, garlic and black pepper into a purée.

In a bowl, combine the rice, kale OR spinach, walnuts and celery. Add the remaining chopped cherries.

Pour the cherry dressing over the salad. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Mushroom Spinach Risotto with Peas

This recipe is taken from Gwyneth Paltrow's cookbook, 'It's All Good'. However, I've adapted it slightly, adding in mushrooms instead of leeks, and reducing the amount of oil and broth used to make the dish.

I used to make risotto all the time but haven't bought any arborio rice for ages. I regularly eat brown rice but as arborio is the classic choice for risotto, due to its higher amylopectin starch content and subsequent creaminess.

When making risotto dishes, there's no need to add butter, cream or cheese. By stirring the rice continuously, the dish becomes naturally creamy. I also use vegetable or chicken broth and water instead of white wine, preferring to drink the wine whilst cooking or with the meal!

The herbs used in the risotto, together with the zesty lemon give the dish great flavour and taste. A grilled chicken breast would go perfectly with this dish, adding protein and additional calories to make a full meal.

Mushroom Spinach Risotto with Peas

Makes 4

Click HERE for a printable recipe card.

Ingredients: 

- 15ml / 1tbsp olive oil

- 110g / 4oz onions, chopped

- 110g / 4oz mushrooms, chopped

- 2 cloves garlic, crushed

- 2tsp thyme, dried OR 6sprigs fresh

- 1 lemon, zest and juice

- 180g / 6oz arborio rice

- 720ml / 24floz chicken or vegetable broth, reduced sodium

- 240ml / 8floz water

- 120g / 4oz peas

- 2tsp basil, dried OR 3tbsp fresh

- 170g / 6oz spinach

Method: 

In a large saucepan, heat the oil and cook the onions and mushrooms for about 5 minutes. Add the garlic and thyme and cook for another couple of minutes.

Turn the heat to high and add the lemon zest and juice along with the rice. Stir for a minute until the lemon juice has been absorbed.
Mix the broth with water and add a cup (240ml) to the saucepan, stirring continuously until all the liquid has been absorbed.

Repeat, adding a cup of liquid at a time and stirring continuously (it should take approx. 5 minutes per cup of liquid). With the last cup of liquid, add the peas to the pan.

Just before the last bit of liquid is absorbed, add the basil and spinach. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Margarita Chicken with Avocado and Mango Salsa

I think mangos are becoming the perfect summer fruit - so far I've made sorbet, ice pops and now this salsa.
I have another recipe for mango chicken stir fry which I plan to make in the near future. However, I'll happily make this dish several more times throughout the summer as it's delicious hot or cold.

I ate it with freshly cooked rice and grilled chicken straight from the BBQ. Sadly there weren't any left overs but I think it'll be perfect the following day mixed together and eaten cold - a great summer salad alternative. The salsa is so colourful and has a great texture and taste combination: buttery avocados, smooth and sweet mangos, crunchy red peppers, fresh tomatoes, citrusy limes and aromatic cilantro.

I don't have any tequila at present so I gladly used margarita mix to marinade the chicken. Perhaps in the future, if I want to drink a margarita, I'll hold back on the margarita mix and simply marinade the chicken in lime or lemon juice.

I always like to cut the chicken breast into pieces and skewer them instead of grilling whole breasts on the BBQ. I think smaller pieces of meat absorb more of the marinade, but this is just my preference.

Margarita Chicken with Avocado and Mango Salsa
Makes 4
Click HERE for a printable recipe card.

Ingredients:
Marinade
- 530g / 19oz chicken breast, chopped into bite-size pieces

- 120ml / 4floz margarita mix (I use skinny/light variety), non-alcoholic

- 30ml / 2tbsp lime juice

- 1/2tbsp red pepper flakes

- 5g / 1/4cup cilantro, fresh

Salsa

- 140g / 5oz avocado, chopped
- 185g / 6.5oz mango, chopped
- 140g / 5oz tomato, chopped
- 185g / 6.5oz red pepper, chopped
- 5g / 1/4cup cilantro, fresh and chopped
- 30ml / 2tbsp lime juice
- 15ml / 1tbsp olive oil


Method:
Place the chopped chicken breast in a bowl and add the margarita mix, lime juice, red pepper flakes and cilantro. Mix gently and refrigerate for 2-4 hours.

Once marinated, place the chicken pieces on to skewers and grill for approx. 20 minutes until cooked.

Whilst the chicken is cooking, make the salsa by adding the avocado, mango, tomato, red pepper, cilantro to a bowl and stirring in the lime juice and oil.

Serve with rice. ENJOY!
Click HERE for a printable recipe card.

Nutritional Information:

Miso Black Bean Rice Mix

I usually only eat miso as soup, but mixed with rice and black beans makes a great lunch which can be eaten hot or cold. The rice is tender like risotto and a little green veg together with the sweet corn makes it a well balanced nutritious meal.

Miso Black Bean Rice Mix
Makes 4

Ingredients:
- 7.5ml / 1/2tbsp olive oil
- 110g / 4oz onion, chopped
- 2 cloves garlic, crushed
- 5g / 1tbsp ginger, chopped
- 80g / 3oz kale
- 170g / 6oz pepper, chopped
- 170g / 6oz courgette, chopped
- 85g / 3oz sweet corn
- 425g / 15oz / 1 can black beans (no added salt)
- 45g / 1.6oz brown rice, cooked
- 30g / 2tbsp miso paste
- 120ml / 4floz warm water

Method:
In a pan, heat the oil and saute the onion, garlic and ginger for approx. 5 minutes until clear.
Add the vegetables, black beans and cooked rice.
Mix the miso paste with the 1/2 cup (120ml) warm water and stir into pan.
Cook for 5 minutes until veg is tender and liquid has been absorbed.
Serve hot or cold. ENJOY!

Nutritional Information:

Salmon and Cucumber Sushi

After grilling a couple of pieces of salmon with my Asian marinade recipe, I used a fork to flake up the fish and rolled it into sushi. Plain grilled salmon or canned salmon can be used in the sushi rolls; it is not necessary to marinade the salmon.

I'd previously cooked some brown rice, quinoa, and also blended and heated through some cauliflower. I mixed all this together instead of simply using plain rice. The end result tasted great and had a little more variety than regular sushi rice.

I'll most likely alternate between sushi rolls with this version and my tuna and avocado sushi. However, I think I'll be tempted to use blended cauliflower in both recipes as 100g is only 25 calories!

Salmon and Cucumber Sushi
Makes 2 sushi rolls

Ingredients:
- 22g /0.8oz cooked brown rice
- 22g / 0.8oz cooked quinoa
- 150g / 5oz blended cauliflower
- 85g / 3oz salmon
- 30g / 1oz cucumber
- 2 sheets nori seaweed
- 15ml / 1tbsp soy sauce, light (optional)*

Method:
Lay the nori seaweed on top of the sushi mat - rough side facing up, smooth side down. Spread cooked rice, quinoa and blended cauliflower mix over the seaweed.
Add salmon and cucumber close to the edge.

Roll the seaweed using the mat. Wet the edge of the seaweed at the end, so that it sticks and takes a cylindrical shape.
Using a sharp knife, cut into bite-size pieces, approx. 8 per roll.
ENJOY!

Nutritional Information:

Tuna and Avocado Sushi Roll

Several years ago, I bought a sushi mat from a Japanese store in Tokyo for ¥100 (less than $/£). It was a great investment. I like to buy nori seaweed at the supermarket and make sushi at home. Whilst it's not as impressive as sushi eaten in a Japanese restaurant, or even bought at a supermarket, it is a cheap and tasty alternative.

There are plenty of videos about how to roll sushi on YouTube. I find cling film helps me roll the sushi, as long it doesn't get caught up in the nori! Maki, uramaki and hand rolls are the most common kind of sushi rolls.

I love to eat sushi with miso soup. Both of which require few ingredients and can be adapted depending on food supplies in the pantry and creativity in the kitchen!

It's quite a filling meal, with the recipe below making two sushi rolls, giving a good serving of macronutrients - carbohydrates from rice, fats from avocado, protein from tuna (and tofu). If I have some spare blended cauliflower, I'll warm it up for a minute in the microwave and add it to the cooked rice. As 100g cauliflower is only 25 calories, 5g carbohydrates and less than half gram of fat, I prefer to mix the two instead of having a second heap of rice.

I like to dip the sushi in soy sauce or tamari but always have the light version to watch my sodium intake. A small teaspoon of whole grain mustard also tastes great.

Tuna and Avocado Sushi Roll
Makes 2 sushi rolls

Ingredients:
- 45g /1.6oz cooked brown rice
- 85g / 3oz canned tuna in water, drained
- 60g / 2oz avocado
- 2 sheets nori seaweed
- 50g / 1 serving Tofu Mayo (optional)*
- 15ml / 1tbsp soy sauce, light (optional)*

Method:
Lay the nori seaweed on top of the sushi mat - rough side facing up, smooth side down. Spread cooked rice over the seaweed.

Add tuna and avocado close to the edge.

Roll the seaweed using the mat. Wet the edge of the seaweed at the end, so that it sticks and takes a cylindrical shape.

Using a sharp knife, cut into bite-size pieces, approx. 8 per roll.

*I spread a little tofu mayo on top of the rice and serve with soy sauce. Pickled ginger and wasabi are also popular condiments.
ENJOY!

Nutritional Information:

*Sushi lunch with tofu mayo and light soy sauce