The Ultimate Wrap Snack

As much as I’ve loved getting my bake on recently for Bake For Bipolar February I thought I’d better get back on the healthy wagon.  So I’ve rustled up a very lean and vitamin packed wrap.  I’ve gone with chicken this time but for all my vegetarian chums you can just miss the chicken out.

I LOVE duck breast, it’s a wee bit more expensive but makes a really original addition and if you take the skin off it’s lean as well.  Duck also contains more iron than it’s poultry pals chicken and turkey, coupled with the spinach and watercress I’ve used you’ll be feeling as good as Popeye!

Spinach is known to restore energy, increase vitality and improve the quality of the blood. Wonderful watercress is a real winner because gram for gram, watercress contains more vitamin C than oranges, four times more beta-carotene and vitamin A than apples, tomatoes and broccoli, more vitamin E than broccoli, more calcium than whole milk and more iron than spinach.

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For colour and crunch I’ve gone for red onion, yellow, red and orange peppers.  I’m crazy about avocados so any excuse to pop them in a dish I’m all over it.  Bursting with Potassium and Lutein which is fab for eye health.

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I crush my avocado with some fresh lime juice, not only to keep the colour but for a citrusy zing.  For days when you are in a rush and need something quick and tasty this recipe is ideal.  Wraps or Pitta bread work so well and if you keep a few packets in the freezer just warm through when you are feeling peckish.

Ingredients

Serves 2

1 chicken breast sliced into strips

2 tortilla wraps or pitta bread

1 yellow, orange and red pepper deseeded and sliced into strips

1 red onion sliced

1 ripe avocado

1 lime

1 tablespoon sweet chilli sauce

Good handful fresh coriander chopped

splash sunflower oil

Spinach, watercress and rocket.  You can buy mixed bags of this in most supermarkets

Method

Start by heating a large frying pan and add the splash of oil.  Add the vegetables to the pan and quickly stir fry. Pop the chicken in and give it a good stir until it’s sealed on all sides

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While you are waiting for the chicken to cook cut the avocado in half and scoop out the flesh.  Add the lime juice and crush with a fork.  Set this aside because you are going to spread it on the wrap

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Now add the sweet chilli sauce and coriander to the frying pan.  Check to make sure the chicken is cooked all the way through.  No one likes pink chicken!

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Gently warm the tortilla wrap or pitta bread.  A ping in the microwave will do.

Spread your awesome avocado crush onto the wrap and pop on the spinach, rocket and watercress.  Now add a helping of chicken and vegetables and bingo you are good to go!

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Happy Cooking

Trina

© Catriona Macdougall cookyourselfhappier.com, 2019

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Sizzling Aberdeen Angus Sirloin with Scotch Bonnet, Garlic and Ginger Dressing

I know I’m biased when it comes to my love of all things Scottish but our beef is some of the best in the world.  For this recipe I’ve gone for a sirloin steak.  Aberdeen Angus beef is known for being tender, succulent with great flavour but any good quality beef will do.

This dish is super quick and easy to prepare and cook.  If you already have the ingredients in the fridge it’s perfect as an instant supper and is ideal for days when you don’t feel like spending ages in the kitchen but want a delicious and healthy hit.

A word of warning about Scotch bonnet chillies!  The chilli is named for its resemblance to a tam o’ shanter hat.  Don’t be lulled into thinking these little firecrackers don’t have a heat rating that’s through the roof!  Someone once told me eating chillies increases the metabolic rate, which aids in the fat burning process so win win!  If you are not a fan of the bonnets you can use a milder chilli like the sweet bell pepper or cherry pepper instead.

Ingredients to serve 1

1 sirloin steak

splash of olive oil

sea salt and ground black pepper

1 red or green chilli finely chopped

2 cloves crushed garlic

1 tablespoon fresh grated ginger

1 generous splash dark soy sauce

2 heads pak choi

4 stems purple sprouting brocoli

1 bunch spring onions chopped

A good handful fresh chopped coriander

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Method

If you have a cast iron griddle pan great.  If not a frying pan will do.  My top tip is never oil the pan because it will smoke and the oil will get too hot.  Oil the meat instead and season the steak on both sides.

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The best way to cook the veg is in a wok or a large frying pan.

Get the griddle pan really hot and place the steak on it.  Try not to move the meat around, You want all the flavour sealed in on each side.  Depending on how you like your steak : rare, medium or well done.  For rare go for 2-3 minutes on each side and medium 3-4 minutes and well done 5-6 minutes on each side.  Just like when we cooked the monkfish you must allow the meat to rest so it will lose less juice and be tastier when it comes to eating.

Take the steak off the heat and allow it to rest whilst you stir fry the vegetables.

Heat the wok with a splash of olive oil and fry off the ginger, garlic, chilli, spring onions. Add the pak choi and broccoli and quickly toss all the veg together in the hot pan.  You want the vegetables to have a lovely crunch and to keep the gorgeous green and purple colour so don’t overdo them.  Now add the splash of dark soy sauce and fresh coriander.

Slice the steak and place on top of the veg.  Pour the dressing over the delicious dish and enjoy!

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Happy cooking.

Trina

© Catriona Macdougall cookyourselfhappier.com, 2019

 

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Super Duper Vitamin Charged Juice Shots.

We get Vitamin D in part through exposure to sunlight and in the UK our much needed sunlight dose runs from April to the end of September.  Seasonal affective disorder [SAD] is also known as Winter depression and the symptoms can be most severe in the depth of winter December, January and February .  I definitely noticed my mood decrease in November, waking up and drawing back the curtains to darkness.  Freezing cold mornings and having to scrape the ice off the car windows before my daily trek to work and then driving home in the afternoon and its already dark.

If we are not getting our daily blast of sunlight because the weather is so dismal we need to get it from our food.  Oily fish, egg yolks, red meat and liver are all excellent sources of Vitamin D.  Foods that have been fortified with vitamin D also include orange juice, soy milk and some other dairy products.

Time to turbo boost with the first in my series of Fruit and Vegetable Juices.

POMEGRANATE AND GINGER JUICE

Pomegranates are ‘hoaching’ (Scottish word for full of!) Vitamin C and fresh ginger contains Gingerol  which has anti inflammatory and antioxidant effects.  So happy healthy cooking all round!

1 pomegranate

Good slice of fresh ginger

zest and juice of 1 lemon

2 cups of chilled water or fizzy water if you prefer bubbles

Method

Cut the pomegranate in half and pick out all the seeds.  I use a teaspoon or a fork.

Whizz the pomegranate seeds with the lemon juice, zest and ginger and the water in a blender and hey bingo!

Pour the juicy goodness through a sieve to remove the lumpy bits.

Serve over ice and enjoy!

You can have it to kick start your morning, take it to work or school.  It will also keep well in the fridge for a few days.

Happy juicing!  If you enjoyed this post please share and consider adding to Stumble Upon

Trina

© Catriona Macdougall and cookyourselfhappier.com, 2017.

If you enjoyed this post please share and follow, thank you!, thank you!

Tastetastic Tomato and Basil Soup

Tomatoes are BURSTING with vitamin A and C.  When you cook them the process brings out more lycopene which is an antioxidant and according to a recent study conducted in Japan this can help reduce symptoms of depression.

Here we go:

Ingredients

2 Onions

2 sticks celery

2 cloves of garlic

1 knob of butter and a smidge of olive oil.  The oil stops the butter from burning.

14 large tomatoes, as ripe as you can find

1 pinch sugar

1 pinch sea salt and ground black pepper

A good handful fresh basil leaves

2 organic vegetable stock cubes

Method

Roughly chop the onions and celery.  Crush the garlic.

Heat the butter and oil in a medium saucepan and add the onion, celery and garlic.

Cook on a gentle heat until the onion and celery are golden and soft (also known as sweating).  You can pop a lid on the saucepan to speed this up.

Add the whole washed tomatoes along with a pinch of sugar, salt and pepper.

Give everything a good stir and pop the lid back on until the skins on the tomatoes begin to split.

Add the stock cubes to 2 litres of boiling water and give it a good stir until the cubes have dissolved .

Pour the stock over the vegetables and turn down the heat.  You want a gentle simmer until all the veg is cooked but still has it’s colour.

I like to use a stick blender but a liquidiser or food processor is just as good.

Just before you are ready to blitz the soup pop the fresh basil leaves in.  Adding them at the last minute keeps the great flavour and colour.

Have a taste and season with more salt, pepper and sugar until you are happy with the flavour.  You want a soup with a bit of body so don’t worry if it looks thick.  You can always add a wee bit more hot stock to thin it down.

I like to add a splash of sherry to the tomatoes when I’m sweating them off with the other veg.  The sweetness of the sherry brings out the flavour in the tomatoes.  This is entirely optional of course!

Serve in your favourite mug or bowl and enjoy.  

Trina.

© Catriona Macdougall cookyourselfhappier.com, 2019

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