Lentil Walnut Loaf

Another version of lentil loaf but this one does not contain any dairy or oats. Instead I use walnut lentil 'meat', taken from another previous post. The veg do not require pre-cooking and can be mixed straight into the 'meat', topped with all-natural tomato sauce and baked in the oven.

Lentil Walnut Loaf
Makes 4

Ingredients:
- 140g / 5oz lentils
- 140g / 5oz onion, chopped
- 800g  / 29oz diced tomatoes, no salt added
- 66g / 4tbsp tomato paste
- 15ml / 1tbsp balsamic vinegar
- 1/4tsp garlic powder
- ground black pepper
- 90g / 3oz walnuts
- 15ml / 1tbsp olive oil
- 1.5tsp oregano, dried
- 1.5tsp chili powder
- 1.5tsp cumin
- 120g / 4oz carrot, chopped
- 110g / 4oz (2 stalks) celery, chopped
- 90 / 3oz green pepper

Method:

• Cook the lentils until soft, about 30 minutes, then drain and allow to cool.
• Meanwhile, in a sauce pan, add the onion, chopped tomatoes, tomato paste, garlic powder and black pepper, and gently simmer for 20-30 minutes to allow the sauce to thicken.
• Stir in the balsamic vinegar and remove from the heat.
• Using a food processor, pulse the lentils and the walnuts to combine, leaving a bit of texture.
• Stir in the oil, herbs and spices.
• Mix the chopped vegetables with the lentil walnut meat and then spoon into an oven-proof dish.
• Pour the tomato sauce over the lentil veg mixture and bake for 30 minutes at 350F / 175C.
• Serve with green veg. ENJOY!

Nutritional Information:

Turkey and Quinoa Meatloaf or Meatballs

To make this meatloaf/meatballs dish, I reviewed a few turkey meatloaf recipes online. Common ingredients are ground turkey, tomato paste or sauce, egg, soy sauce, veggies, herbs and breadcrumbs or quinoa.

I really wanted to make sloppy joes as well but I thought the combination of turkey and quinoa (from a Whole Foods Market recipe) - instead of breadcrumbs - was a great healthy dish. However, I wanted a thick, flavourful sauce for the meatloaf so I used this Whole Foods Market sloppy joes recipe for the sauce.

An egg can be used in the recipe below but I decided to use a chia-egg (1tbsp chia seeds and 45ml water). I also added in several herbs to give the turkey and quinoa lots of flavour. The cooked meatballs reminded me of pork and herb sausages.

In the past, I've made meatloaf without the meat, using lentils and walnuts as well as lentils and cottage cheese!

Turkey and Quinoa Meatloaf or Meatballs
Makes 6 slices or 18 meatballs (3 meatballs each)

Ingredients:
Meatloaf/Meatballs
- 225g / 8oz quinoa
- 1/2tsp thyme, dried
- 1/2tsp marjoram, dried
- 1/2tsp oregano, dried
- 1/2tsp basil, dried
- 1/4tsp ground black pepper
- 160g / 6oz onion
- 2 cloves garlic
- 85g / 3oz carrot
- 56g / 2oz / 2 stalk celery
- 560g / 20oz lean ground turkey mince, (I use 93% lean)
- 14g / 1tbsp chia seeds soaked in 60ml / 1/4 cup water for 15 minutes
- 45ml / 3tbsp soy sauce, low sodium

Tomato Sauce
- 225g / 8oz tomato sauce, no salt added
- 165g / 6oz tomato paste
- 20g / 1tbsp agave nectar OR honey
- 20ml / 4tsp balsamic vinegar
- 10g / 2tsp yellow mustard
- 120ml / 4floz water

Method:

• Cook the quinoa and allow to cool.
• Transfer to a large bowl and add the dried herbs and ground black pepper.
• In a food processor, finely chop the onion and garlic. Transfer to a pan.
• Add the carrot and celery to the food processor, and pulse until finely chopped. Add to the pan.
• Cook the vegetables for 5-7 minutes, adding a splash of water to the pan to keep them from sticking to the base. 
• Transfer the cooked veg to the bowl of quinoa. 
• In a separate bowl, combine the turkey mince, chia-egg and soy sauce.
• Add the turkey mixture to the bowl of quinoa veg and mix everything together (with hands if desired).
• Scrape the mixture onto a baking sheet and form into a loaf, approx. 4x10 inches / 10x25cm.
• Bake in the oven at 220C / 425F for 40 minutes.
• If making meatballs, roll into 18 balls and bake in the over for 20-25 minutes turning once halfway through.
• Whilst the meatloaf/meatballs are cooking, make the tomato sauce.
• Combine all the sauce ingredients in a pan and stir gently for 5-10 minutes.
• Pour the sauce over the meatloaf/meatballs and serve with green veg. ENJOY!

Nutritional Information:

Nutty Tofu

We all know tofu is an excellent source of protein - just like meat, but without the cholesterol and animal fats (I'm thinking of red meats in this instance). In addition, it's great at absorbing liquids and flavours so it's ideal to add to any kind of sauce or marinade based dish.

Miso paste, soy sauce, spices such as cumin, turmeric and paprika are my favourite flavours to combine with tofu. This recipe has a variety of flavours: sweet (honey), savoury (soy sauce), nutty (nut buter) tart (vinegar) and spicy (red pepper flakes) flavours.

It was the first time for me to mix nut butter with tofu but I'll definitely be making this again. Besides the marinade time - one hour is ideal - it's a really simple and quick recipe. The tofu is great grilled on the BBQ or on the stove-top. I like to eat it with green vegetables or on top of a salad.

Nutty Grilled Tofu
Makes 4

Ingredients:
- 335g / 12oz tofu, firm
- 60ml / 4tbsp soy sauce, light
- 40g / 2 tbsp honey
- 30ml / 2tbsp vinegar (I use apple cider)
- 64g / 4tbsp nut butter (I use cashew or almond butter)
- 2tsp red pepper flakes
- 1 clove garlic, chopped

Method:

• Drain and slice the tofu.
• Mix all the remaining ingredients together.
• Marinade the tofu slices in a zipped-bag or sealed container for at least 30 minutes.
• Cook the tofu with the marinade for 10 minutes, flipping the slices halfway through.
• Serve with green vegetables or add to a salad. ENJOY!

Nutritional Information:

Chicken Burgers

The burger recipe below is different from previous recipes as it contains shredded chicken instead of red meat, beans or oats. It still has vegetables mixed into each patty. It also has a tasty strawberry jam sauce which makes a nice alternative to traditional ketchup or tomato paste.

Obviously, any of my home-made burgers aren't going to be as conventional (or perhaps as tasty!) as juicy beef burgers eaten in restaurants - as pictured below.

Nevertheless, the burgers on my blog provide variety:
Black Bean Oat Burgers
Veggie Bean Burgers
Lean Ground Beef Burgers

Chicken Burgers
Makes 4
Click HERE for a printable recipe card.

Ingredients:
For the sauce
- 56g / 2oz onion, chopped
- 34g / 2tbsp strawberry jam (I use sugar free)
- 7ml / 1/2tbsp balsamic vinegar
- ground black pepper

For the burgers
- 56g / 2oz onion, chopped
- 85g / 3oz carrot, grated
- 150g / 5.5oz courgette, grated
- 225g / 8oz chicken breast, cooked and shredded
- 40g / 1.5oz bread crumbs
- 10ml / 2tsp soy sauce, light
- 1 egg, beaten
- 1tbsp parsley, dried

Method:
Using a food processor, chop the onion and then half into two.

For the sauce, in a pan sprayed with cooking spray, cook the onion until soft, about 4 minutes. Add the jam, vinegar and black pepper and cook for another minute. Remove from heat.

For the burgers, in a large bowl, mix the remaining ingredients together.

Squeeze any excess liquid from the mixture and form into 4 patties.

Place on a baking tray and cook in the oven at 175C / 350F for 15 minutes, then flipping and cooking for another 10 minutes. Top burgers with strawberry sauce. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Ratatouille with Poached Eggs

In addition to the 2007 Disney movie about a rat who can cook, Ratatouille is a traditional French stewed vegetable dish, originating from Nice.

Whilst ratatouille is usually served as a side dish, my version below includes poached eggs that make a more substantial meal if accompanied with rice or pasta. Key ingredients are tomatoes, aubergine/eggplant and green vegetables - such as peppers, celery and courgette/zucchini - not to mention onion, garlic and herbs.

I cooked my veg in one large pot, but ratatouille can be baked in the oven, like a casserole. I also added a little cornstarch to thicken the liquid just before poaching the eggs. Some versions strain the liquid with a colander and then add one or two tablespoons back into the vegetables. In order not to over cook the veg, I did this. It's an extra step in the cooking process but I thought it best to reduce the tomato liquid - keeping the flavour - without ending up with soggy veg!

With all the chopped vegetables, this dish gave me an excuse to use my fruit and veg chopper. It reminds me of the French guillotine - quite appropriate when making this French dish!

Ratatouille with Poached Eggs
Makes 4

Ingredients:

- 180g / 6.5oz onion, chopped

- 160g / 6oz pepper, sliced

- 2 cloves garlic, chopped

- 150g / 5.5oz / 3 stalks celery

- 1tsp rosemary, dried

- 325g / 11.5oz aubergine, chopped

- 400g / 14.5oz / courgette, chopped

- 800g  / 29oz diced tomatoes, no salt added

- 480ml / 16floz water

- 15ml / 1tbsp balsamic vinegar
- 8g / 1tbsp corn starch

- 4 eggs
- ground black pepper

- sprinkle basil, dried or fresh

Method:

• In a large pan sprayed with cooking spray, cook the onion, pepper, garlic, celery and rosemary for 5 minutes, adding a splash of water to stop the veg sticking.
• Add the aubergine, courgettes and tomatoes, along with 2 cups (480ml) water.
• Bring to boil, then simmer for 20 minutes, until the vegetables have softened.
• Strain the veg then place the tomato liquid back on the stove top and boil for 5 minutes, allowing the liquid to reduce.
• Add the corn starch to thicken liquid and stir in the vinegar.
• Transfer the veg back to the pan.
• Make a small space for each of the eggs. 
• Crack an egg into each hole and season with black pepper. Cover and cook for 2-5 minutes.
• Scatter basil over the top and serve. ENJOY!

Nutritional Information:

Balsamic Chicken

Whether I eat this chicken dish by itself or encase it in corn tortillas and make chicken tacos/fajitas, it is super delicious. It is not overly sweet and doesn't contain any high sugar/sodium sauces that are often used when cooking chicken. By simply heating honey, balsamic vinegar and soy sauce, the chicken, onions, peppers and mushrooms are slowly caramelised. A spoonful of non-fat Greek yogurt goes nicely with a tortilla and two to three tacos make a satisfying meal.

Another popular chicken taco recipe I often make uses several spices (chili, cumin, paprika) plus a little brown sugar to make Chili Rubbed Chicken. Whereas the chili rubbed chicken requires a few hours to marinade, the balsamic chicken below can be made and eaten immediately as everything is just thrown into a frying pan and cooked within 20 minutes.

To nutritionally compare both chicken recipes, the two dishes are over 300 calories but under 350 calories per serving (without any yogurt or tortillas), which is usually half of the ingredients. Total fat is very similar (5.6-5.7g). Cholesterol is under 100mg, protein is the same, 40g, and so is fiber, 3.2g.

There is more sodium in the balsamic chicken recipe (667mg compared with 125mg in the chili rubbed chicken), most likely due to the soy sauce. However I used low sodium soy sauce. Another significant difference between the two recipes is the amount of sugar as the chili rubbed chicken contains 11.4g sugars, coming from a little brown sugar and the natural sugars found in the tomatoes and sweet corn. The balsamic chicken has 26g sugars, from the balsamic vinegar and honey - hence the tasty sweetness!

I am always conscious of added sugars and excess sodium but I think one tablespoon of honey and balsamic vinegar, plus a tablespoon of light soy sauce per serving is reasonable. The calories and sodium count can really added up if eating several tortillas with the chicken, especially flour tortillas that usually have 290mg sodium and 100 calories in just one tortilla. The corn variety are better with around 20mg sodium and 100 calories in two tortillas. A nutritional tortilla comparison is below for further information.

Balsamic Chicken
Serves 2-3 (fills 6 tortillas)
Click HERE for a printable recipe card.

Ingredients:
- 7.5ml / 1/2tbsp olive oil
- 110g / 4oz onion, sliced
- 2 cloves garlic, chopped
- 300g / 11oz chicken breast, sliced
- 140g / 5oz green pepper, sliced
- 170g / 6oz mushrooms, sliced
- 30ml / 2tbsp balsamic vinegar
- 40g / 2tbsp honey
- 30ml / 2tbsp soy sauce, light

Method:
Heat the oil in a frying pan and cook the onions, garlic and chicken for 5-7 minutes.

Add the pepper and mushrooms, along with the balsamic vinegar, honey and soy sauce and cook for another 5-10 minutes until vegetables are tender, liquid has been reduced and chicken is cooked.

Serve with flour or corn tortillas and a spoonful of non-fat Greek yogurt. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Tortillas NI:
When reviewing the difference between corn and flour tortillas, remember that one serving of corn equals two tortillas and one serving of flour is only one tortilla.

Asian Marinade

This marinade is perfect for salmon or chicken. I grilled the fish and meat on the BBQ but it can easily be baked in the oven. I made two lots and marinaded two pieces of salmon and a chicken breast which I cut into large chunks and skewered).

I also pan-fried some asparagus with lemon juice and ground black pepper. The asparagus stalks only need a few minutes to cook so they retain their crunch!

Asian Marinade
Makes 2 (i.e. for two pieces of salmon, or 2 chicken skewers)

Ingredients:
- 15ml / 1tbsp olive oil
- 7.5ml / 1/2tbsp soy sauce, light
- 7.5ml / 1/2tbsp balsamic vinegar
- 0.2g / 1/2tsp brown sugar
- 1/4tsp ginger, fresh or powder
- 1 clove garlic, crushed
- red pepper flakes

Method:
Mix all ingredients in a bowl.

Place salmon or chicken pieces in the bowl and coat with marinade.

Place salmon or chicken and marinade in a ziplock bag, seal and refrigerate for 2-3 hours.

Grill or bake salmon and chicken.

Serve with asparagus and baked potato. ENJOY!

Nutritional Information: