Quesadillas

A quesadilla could be described as the Mexican equivalent to a grilled cheese sandwich. Instead of bread, corn or wheat tortillas are used. Vegetables, meat and cheese are added in between the tortillas and grilled.

I made quesadillas using black beans, sweet corn, tomatoes, peppers and chicken. I added avocado and grated cheese on top which made them very super tasty. Due to the number of tortillas, avocado, cheese filling, two quesadillas are quite calorific - a substantial dinner. One could be eaten as a light lunch.

Quesadillas
Makes 4

Ingredients:
- 120g / 4oz tomato, chopped
- 85g / 3 oz pepper, chopped
- 85g / 3oz sweet corn
- 85g / 3oz black beans, no salt added
- 170g / 6oz chicken, cooked and shredded
- 2tsp taco seasoning (optional)
- 8 corn OR wheat tortillas
- 85g / 3oz avocado
- 56g / 2oz cheese, grated (I use 2% milk reduced fat)

Method:

• In a pan sprayed with cooking spray, cook the pepper, tomatoes, sweet corn and black beans for 3-5 minutes.
• Add the cooked chicken and taco seasoning and stir to combine.
• Spoon the mixture on top of four corn OR flour tortillas.
• Add the avocado and sprinkle with grated cheese.
• Place the remaining four tortillas on top and press down gently to compact ingredients.
• Grill for 5-10 minutes, flipping half way through if not using a George Foreman grill, until the cheese has melted and the tortillas are slightly toasted. 
• Cut into halves or quarters. ENJOY!

Nutritional Information:

Courgette and Sweetcorn Pancake and Waffle Mix

I love pancakes and waffles but store-bought boxed mixes and restaurant versions aren't necessarily the most nutritious, often containing plain white flour, butter/oil/eggs etc. I decided to get a few servings of fruit and veg with this recipe below.

Courgette and Sweetcorn Pancake and Waffle Mix
Makes 4 pancakes OR 1-2 waffles

Ingredients:
- 225g / 8oz courgette
- 1 egg, beaten
- 1 banana, mashed
- 90g flour (I use whole wheat)
- 1tsp baking powder
- 85g / 3oz sweetcorn, defrosted if frozen

Method:

• Grate the courgette and gently squeeze out any excess water.
• In a bowl stir together the banana and egg.
• Add the flour and the baking powder and mix altogether.
• Stir in the grated courgette and sweetcorn.
• Pour the batter into a frying pan to make 4 pancakes.
• Cook for 5 minutes and then flip the pancakes and cook the other side.
• If using a waffle iron, pour the batter into the iron and cook for up to 10 minutes.
• Depending on the size and heat settings of waffle irons, the cooking times and number of waffles will vary. ENJOY!

Nutritional Information:

Salmon and Sweet Corn Soup

The weather may be getting warmer but I'm still enjoying soups. They are quick and easy to make, plus extra servings can be frozen so I'll probably be eating soups throughout summer - depending on what I find in my freezer!

Naturally sweet from the corn, a great source of omega-3 and protein from the salmon, with potatoes adding a good dose of carbs, this soup is hearty and warming. I couldn't help sneaking in a little chopped celery too! Fresh salmon can be used, but for me canned fish is always easier, cheaper and quicker.

Salmon and Sweet Corn Soup
Makes 4

Ingredients:
- 160g / 6oz onion, chopped
- 2 cloves garlic, chopped
- 335g / 12oz salmon, cooked and chopped (I use canned salmon)
- 85g / 3oz / 2 stalks celery, chopped
- 170g / 6oz sweet corn
- 600g / 21oz potatoes, chopped
- 1tbsp dill
- ground black pepper
- 720ml / 24floz chicken broth, reduced sodium
- 240ml / 8floz water
- 240ml / 8floz almond milk, unsweetened

Method:
In a pan sprayed with cooking spray, cook the onion, garlic, salmon, celery, sweet corn and potatoes for 5 minutes, adding a splash of water if ingredients begin to stick to the base of the pan.
Stir in the dill and black pepper.
Add broth and water.
Gently simmer for 30 minutes.
Remove from the heat and stir in the milk. ENJOY!

 

Nutritional Information:

Black Bean Spaghetti Squash

Spaghetti Squash is a great vegetable to roast in the oven and then eat by itself, as a side dish, or mix with other ingredients for a tasty lunch or dinner. It's also a lighter and more popular alternative to spaghetti pasta, especially when watching carbohydrate intake.

It can be roasted in the oven within an hour. I usually set the temp. to 200C / 425F and roast cut-side-down on a baking tray for 40-45 mins. I then turn the squash cut-side-up for the last 5 minutes.
Lots of recipes call for olive oil but I find a light spray of cooking oil and some seasoning - ground black pepper - is perfect. Once the squash is tender, using a fork, the flesh can easily be scraped out in long strands. More black pepper seasoning,  plus a sprinkling of red pepper flakes and/or parsley is very complementary.

The recipe below bakes the squash in the oven using water which helps the speed of cooking. Spices and traditional Mexican ingredients (black beans, corn, jalapeño pepper, cilantro) are cooked in a pan and mixed with the spaghetti squash. The dish tastes great served warm but is also ideal as a cold on-the-go snack!

It's diary free, gluten and wheat free, vegetarian, high fiber and 100% delicious!

Black Bean Spaghetti Squash
Makes 4

Click HERE for a printable recipe card.

Ingredients:

- 950g / 34oz / 1 spaghetti squash, halved lengthwise and seeded

- 5ml / 1tsp olive oil

- 110g / 4oz red onion, chopped

- 30g / 1oz / 1 medium jalapeño pepper, minced

- 85g / 3oz red pepper, chopped

- 250g / 9oz black beans, drained (no added salt)

- 90g / 3oz sweet corn

- 1tsp chili powder

- 15ml / 1tbsp lime juice

- fresh cilantro, chopped (optional)

Method: 

Place the squash in a baking dish, cut-side-down. Add 1/2cup (120ml) water to the dish and cook in the oven at 190C / 375F for 30-40 minutes until the flesh is tender. Rake the flesh with a fork. Set aside.

Whilst the squash is cooking in the oven, in a pan heat the oil and cook the onion, jalapeño and red pepper and cook for 3-5 minutes. 

Add the black beans, sweet corn and chili powder and cook for another couple of minutes.

Stir in the cooked squash, lime juice and cilantro. ENJOY!

Click HERE for a printable recipe card.

Nutritional Information:

Quinoa Kale Kidney Bean Salad

This nutritious salad is perfect to eat on the go as there's no oily/vinegary dressing. The quinoa, kale and kidney beans are mixed with yogurt and a little mustard. I also added in some chopped onion and sweet corn.

Traditionally used in chili con carne dishes (like my Turkey Chili recipe), kidney beans are named for their resemblance to the shape of our organs. As highlighted by TIME's 31 Healthy Foods You Should Be Eating Now, the red colour is indicative of their high concentration of disease-fighting antioxidants. They are also loaded with potassium and magnesium, which help keep blood pressure in check, while their high fiber content helps reduce bad LDL cholesterol, fighting off heart disease. Kidney beans are also rich in iron and protein, making them a great meat substitute for vegetarians.

Quinoa Kale Kidney Bean Salad
Makes 4 (245g serving)
Click HERE for a printable recipe card.

Ingredients:
- 170g / 6oz quinoa
- 85g / 3oz onion, chopped
- 1 clove garlic, crushed
- 85 / 3oz sweet corn
- 440g / 15.5oz / 1 can red kidney beans, drained and rinsed
- 1tsp cumin
- 40g / 1.4oz kale
- 112g / 4oz non-fat Greek yogurt
- 10g / 2tsp mustard, whole grain or Dijon

Method:
Cook quinoa for approx. 15-20 minutes in a 2:1 water:quinoa ratio.
In a pan sprayed with cooking spray, cook the onion and garlic for 5 minutes.
Add the sweet corn, kidney beans and cumin and cook for another few minutes.

Chop any large kale leaves and add to pan. Cover with lid, on a low heat, to allow leaves to soften.

Transfer cooked quinoa and bean/kale mix to a bowl and combine. Allow to cool.

Stir in the yogurt and mustard. Chill in the fridge until ready to eat. 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:

Curried Cabbage Stir Fry

Another vegetable stir fry recipe using cabbage, spices and ginger, and almonds! I chose to add in celery, sweet corn and green pepper. I did plan to use peas until I discovered we had none! Red peppers can be used to give the dish some extra colour and natural sweetness.

The chopped almonds are a great source of fat. Tofu can be added for additional protein if desired. The more ingredients added to this dish, the more spices you'll need. The next time I make this dish, I'm tempted to add 1/2 tablespoon instead of a teaspoon of curry powder, cumin and mustard. I love garlic and ginger so may throw a bit more into the wok. The recipe below makes approx. three servings (relative to the nutritional information). However, add more vegetables, chicken or tofu to serve four, or serve between two for hungry appetites!

The cabbage reduces down when cooking so a large wok is required.

Try these other stir fry recipes:
Sweet and Sour Tofu Stir Fry
Vegetable and Quinoa Stir Fry

Curried Cabbage Stir Fry
Makes 3
Click HERE for a printable recipe card.

Ingredients:

- 15ml / 1tbsp olive oil

- 110g /4oz onion, chopped

- 2 cloves garlic, chopped

- 10g / 1tbsp ginger, chopped

- 1tsp curry powder

- 1tsp cumin

- 5g / 1 tsp mustard

- 330g / 12oz green cabbage, chopped

- 110g / 4oz sweet corn

- 120g / 4oz / 2 stalks celery, chopped

- 170g / 6oz pepper, chopped

- 56g / 2oz almonds, roughly chopped

Method:

Heat the oil in a wok and stir fry the chopped onion, garlic and ginger for 3-5 minutes. Stir in the spices and mustard.

Add the chopped cabbage and cook for 5 minutes.

Add the remaining vegetables and cook for another couple of minutes.

Roughly chop the almonds and add to the wok.

Cook until the vegetables have softened slightly but still retain their crunch! ENJOY!

Click HERE for a printable recipe card.

Nutritional Information: