Recipes: New Year, New You

Cod & Watercress Parcels (pictured above)

On the table in under half an hour, these parcels are a quick and healthy supper. Cod and watercress together are a great source of omega 3 fatty acids and iron. Served on a bed of Mediterranean brown rice, this main course will keep you fuller for longer

Serves: 2
Preparation Time: 10 minutes
Cooking Time: 20 minutes

Ingredients
250g cod (or other sustainable white fish)
85g (1 bag) watercress
2 cloves of garlic, peeled
1 green chilli, chopped
2 slices of Parma ham
2 tbsp olive oil
1 tbsp balsamic vinegar
150g brown rice
1 small red onion, diced
50g sundried tomatoes, chopped
50g black olives, stoned and chopped
Black pepper

Method
Preheat the oven to 180oC (160oC Fan)

Take the cod and pile a quarter of the watercress along the top of the two fillets (reserving the rest for later) along with the chilli and garlic. Carefully wrap the cod and its topping in the slices of Parma ham. Place on a baking tray and sprinkle with the olive oil and balsamic vinegar. Bake for 15 minutes or until the cod is cooked through.

Bring 360ml of water to the boil. Add the brown rice, stir and leave to simmer for 15- 20 mins until the water is all absorbed and the rice cooked.

Add the onion, tomato and olives to a hot pan and lightly sauté. Once the rice is cooked, add to the pan and mix together, adding pepper to taste.

Spoon some of the brown rice mixture onto a plate. Place the remaining watercress on top. Remove the cod from the oven and place on top.

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Beetroot superfood truffles

It's hard to believe these truffles contain no refined sugar or dairy just looking at them, but they are packed with goodness and practically two of your five a day thanks to the beetroot and avocado included in the recipe.

Serves: 12
Preparation time: 15 minutes plus 1hr chilling
Cooking time: n/a




You'll need:
1 large ready cooked (vacuum pack) beetroot
1 large ripe avocado, peeled
¼ tsp vanilla extract
3 tbsp pure maple syrup
100g unsweetened cacao powder plus extra for dusting
Desiccated coconut for dusting

Method
Put the beetroot, avocado, vanilla extract, maple syrup and half of the cacao powder into a blender or food processor. Process until well combined.

Add the remaining cacao powder to the blender and again process until well combined. Transfer the chocolate mixture to a small bowl. Cover and refrigerate for at least an hour.

Once chilled, scoop tablespoon-sized portions of the mixture. Roll in your palms to form balls – the mixture will be slightly sticky but should form balls easily.

Put some extra cacao powder and desiccated coconut in a plate and roll the chocolate truffles around in one or the other to coat.

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Celery, spinach and cucumber juice

Boost your nutrient intake with this super green juice. Enjoy in the morning for a healthy start to the day or in the evening to help with a good night's sleep as celery contains the chemical serotonin, one of the most important brain chemicals, or neurotransmitters, for regulating the sleep/wake cycle.

Serves: 1
Preparation time: 5 minutes each
Cooking time: n/a




Ingredients
1 cucumber
5 sticks of celery
2 apples
1 bag Fresh & Naked baby spinach leaves
1 lime
1 tsp honey

Method
Chop the cucumber, celery and apple into chunks. Put everything through a juicer then chill in the fridge. Stir well before serving.

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Love the Crunch noodle kilner jar salad

This tasty Asian inspired salad packs a real crunch thanks to the celery, radishes, spring onions and Chinese leaf lettuce. Make it up the night before for a quick, easy and delicious lunch on the go.

Serves: 1
Preparation time: 10 minutes
Cooking time: n/a




You'll need:

For the dressing
1 tbsp peanut butter
2 tsp soy sauce
2 tsp Sesame oil
½ tsp chilli flakes
1 tsp rice wine vinegar
Water

For the salad
100g fresh egg or udon noodles
1 stick of celery, sliced
4 radishes, sliced into wedges
Large handful of frozen soya beans
3 leaves of Chinese leaf lettuce, finely shredded
1 spring onion, sliced

Method
In a bowl whisk all the dressing ingredients with a splash of water until smooth. Pour into the bottom of the jar. Defrost the soya beans in boiling water then drain.

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Middle Eastern Sumac Chicken and Couscous Salad

Prep time: 10 minutes
Cooking time: 6-7 minutes
Serves: 4


Ingredients
500g chicken breasts, sliced
2 tsp sumac seasoning
2 tbsp extra virgin olive oil
50g pitted green olives, sliced
2 tbsp chopped coriander
200g whole wheat couscous
2 preserved lemons, chopped (60g)
Juice 1 lemon
4 handfuls Herb Salad (100g)

Method
Toss the chicken in 1 tsp sumac. Heat 1 tbsp oil in a frying pan and fry the chicken for 6-7 minutes until golden and cooked throughout. Add the olives and coriander.

Meanwhile, place the couscous and preserved lemons in a bowl and pour over 300ml boiling water, cover and leave for 5 minutes, fluff up with a fork. Cool slightly.

Whisk together the lemon juice, remaining sumac and oil and toss into the salad. Mix in the chicken and couscous.

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Moroccan Sweet Potato & Prawn Salad

Prep time: 15 minutes
Cooking time: 15-20 minutes
Serves: 4


Ingredients
750g sweet potatoes, diced
3 tbsp extra virgin olive oil
3 tsp rose harissa paste (20g)
Zest and juice of 1 lemon
75g pine nuts, toasted
260g pack cooked, peeled tiger prawns
1 bag Baby Leaf salad, approx. 100g (100g)

Method
Preheat the oven to 200oC, gas mark 6.

Place the sweet potato on a baking tray and toss in 1 tbsp oil and 2 tsp harissa, roast for 15-20 minutes until golden and tender.

Whisk the remaining oil with the lemon zest and juice and remaining 1 tsp harissa.

Toss together the sweet potato, pine nuts, prawns, dressing and baby leaf salad.

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Sweet chilli Infused Beetroot and chicken wraps

Spice up your lunchtime with this quick and easy recipe that's perfect for sharing. Featuring sweet chilli infused beetroot teamed with creamy avocado, crunchy red onion and healthy wholemeal wraps, the whole family will keep coming back for more.
Serves: makes 4 wraps
Preparation time: 10 minutes
Cooking time: n/a



Ingredients
150g cooked chicken
180g Sweet Chilli Infused Beetroot
½ avocado
¼ red onion, finely sliced
4 wholemeal wraps
A handful Fresh & Naked lambs lettuce
Small bunch Coriander leaves
Sweet chilli sauce to taste

Method
Tear the chicken into pieces, slice the beetroot, slice the avocado and red onion. Put all the ingredients including the lettuce, coriander and sweet chilli sauce into separate bowls. Warm the wraps as per the pack instructions.

Take everything to the table and let everyone build their own wrap. To roll, fold the top and bottom in, then roll up from one side. With the seam downwards, slice diagonally across the middle. This way the filling will stay in the wrap as you eat.

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Hot Smoked Salmon & Watercress Frittata

Simple and quick enough for breakfast, yet impressive enough to serve for supper or lunch with friends and family, this frittata is loaded with goodness. If you're not a fan of fish, replace it with some cooked ham or chicken, or for a vegetarian option, try chickpeas or roasted sweet potato.

Serves: 4
Preparation Time: 10 minutes
Cooking Time: 5-10 minutes


Ingredients
1 tbsp olive oil
6 spring onions, finely sliced
150g watercress
150g hot smoked salmon
Zest of half a lemon
¼ tsp dried chilli flakes (optional)
Salt and pepper to taste
Pinch of ground nutmeg
10 large, free-range eggs
1 tbsp crème fraîche
25g feta cheese, thinly sliced (optional)

Method
Pre-heat the grill.

Warm the olive oil in a non-stick frying pan with an oven-proof handle and sauté the spring onions over a gentle heat for a few minutes until soft.

Add the watercress and stir, gently, until the watercress begins to wilt.

Remove the skin from the hot smoked salmon, and flake it into pieces into the pan. Add the lemon zest and dried chilli, if using.

In a bowl, season the eggs generously with salt, black pepper and a pinch of nutmeg, add the crème fraiche and whisk until combined. Pour into the pan and cook over a gentle heat, moving the mixture around with a spatula every now and then, until the bottom of the frittata is set and the top is still wobbly.

Scatter over the feta cheese (if using).

Pop the frittata under the grill for another 2-3 minutes, to finish cooking the top.

More recipes found at: www.lovethecrunch.com