Recipes Archives - Page 8 of 14 - Medshield Movement

Low-Carb, High-Protein Broccoli And Trout Week-Night Dinner

This is a quick-and-easy, healthy 15-minute meal to whip up during the week. This recipe is also low in carbohydrates and high in protein, thanks to the fish and the broccoli.

This recipe requires one pan and can literally be made in 15 minutes. While this recipe uses a head of broccoli, you are welcome to replace it with tenderstem broccoli instead. You can also mix up the green veg to include other greens, such as mange tout, sugar-snap peas, courgettes and asparagus. Essentially you want to cover a 30cm pan with green veggies.

Local trout is a more sustainable and more affordable alternative to salmon. We recommend using hot-smoked or smoked trout, which means that the fish is already cooked and just requires heating up. If you choose to use lightly smoked trout, keep in mind that you will need to cook the fish for a little longer (we recommend 4 minutes a side).

You could also prepare this entire meal in the airfryer. This works ideally in a dual airfryer (such as the Alliance Dual Air Fryer) where you can cook the broccoli separately to the fish, but one could work well too, you’ll just add the fish after for a few minutes (choose the grill setting). This recipe serves 2.

What You Need:

300g or 1 head of broccoli (or 400g tenderstem)
1-2 tbsp extra-virgin olive oil
1 lemon, zested and juiced
Salt & Pepper, to season
¼ tsp red chilli flakes
180-200g hot smoked trout

Method:

1. Slice the broccoli into bite-sized florets, halved again if necessary.

2. Heat 1 tbsp olive oil in a pan set over medium-high heat. Add the green veg, pour over the lemon juice, season and add the chilli flakes. Sauté for about 5-7 minutes, until the broccoli is just cooked, but still bright green. Remove from the heat and set aside.

3. Add a little more olive oil to the pan if necessary. Place the trout in the same pan and heat for 2 minutes if using the hot-smoked trout (if using lightly smoked trout, see notes above).

4. Serve all together, garnished with lemon zest.

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Roast vegetable and quinoa salad recipe

This warm salad recipe is a great way to use up leftovers and to get your veg in. It also keeps really well in the fridge, so it’s a great option for meal–planning and to take to work in the week for a healthy lunch.

For this recipe you can use a variety of vegetables that are great for roasting. We recommend a mix of colours and textures. For the quinoa, you can use red or white quinoa, depending on what’s available. If you’d like to try an alternative high-protein, gluten-free grain, we also recommend using millet.

What You Need

200g courgettes, sliced
200g red pepper, sliced
200g red onion, sliced
200g, butternut, cubed
1 large twig rosemary
4 garlic cloves, skin on
2 tbsp olive oil
Salt & pepper, to season
2 cups cooked quinoa
Italian parsley, optional, for garnishing
For The Dressing:
1 tbsp olive oil
Zest and juice of 1 lemon
1 tsp honey
½ tsp mustard

Method
1. Pre-heat the oven to 100 degrees Celsius.

2. Place all the prepared vegetables in a roasting tray with rosemary, garlic, olive oil and seasoning. Give it a good stir through and then roast for 30-40 minutes, depending on the size of your vegetables. (You want the vegetables to be perfectly cooked through.)

3. Prepare quinoa according to package instructions.

4. Mix the dressing ingredients together.

5. Once all the elements are prepared, serve the vegetables on the quinoa. (Remove the rosemary twig and garlic cloves. If you like, squeeze the roasted garlic into the dressing mix. Stir to combine.)

6. Drizzle the dressing over the dish, stir to combine all the flavours. Garnish with parsley and enjoy!

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How To Make Baba Ganoush – A Healthy, Low-Calorie Dip!

Baba Ganoush is a mediterranean dip that’s easy to make, low in calories and works well on toast, in a wrap or served with pita breads. Here’s how to make it.

Whether you grill your aubergines in the oven or grill them on the braai, this recipe is a great way to make that veg so versatile! Braaiing the aubergine will give it that classic smoky flavour, while oven roasting will yield a subtler flavour. The trick with baba ganoush is to char the aubergines whole and, when they’re cooked through, to then scoop the flesh out, leaving the charred skin behind. If the aubergines are undercooked, they may taste bitter, so make sure that you cook them until they are really soft.

Helpful Tips

To create a more flavourful baba ganoush, allow some of the moisture from the cooked flesh to drain in a sieve over the sink for around 10 minutes. This is not necessary, but can help if there’s a lot of moisture.
User 3-4 smaller aubergines, as opposed to 2 large ones, could mean less moisture and less seeds.
Use firm, ripe aubergines, not overripe or soft aubergines as these can be more bitter.
If you don’t have a food processor, you can still make a chunky version of this dip by mashing and mixing with a fork or using a pestle and mortar.

What You Need:

3-4 aubergines, pricked all over with a fork
1 clove garlic, finely chopped
1-2 tbsp fresh lemon juice
4 tbsp tahini
2-3 tbsp olive oil
Pinch each of salt, cumin and paprika
A fig sprigs of fresh parsley (to garnish, optional)

Method:

1. Whether you’re braaiing, grilling or roasting your aubergine, allow them to cool down before scooping out the flesh. Once cool, scoop the flesh into a food processor or blender.

2. Now make the dip, by adding the rest of the ingredients to the food processor and blitzing until smooth or your desired consistency is reached. Add only 1 tbsp lemon juice and then taste test before adding more.

3. Garnish with some olive oil and serve. To store in the fridge, place in an airtight container with a little olive oil drizzled over the top and consume within three days.

To read more about the health benefits of aubergines, click here! Plus, there’s a great Caponata recipe, which also works so well as a side dish, on toast or in a lunch box.

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Nutrient-Packed Green Soup

Nutrient-Packed Pea, Courgette and Baby Spinach Soup

This green soup is packed with nutrients, low in calories and easy to prepare, making it a great weeknight meal.

What You Need:

1 small brown onion, sliced
2 carrots, peeled and grated
4 fingers of celery, finely chopped
Olive oil
4 to 6 medium courgettes, roughly chopped
1 clove garlic, finely chopped
500ml vegetable stock
1 cup frozen peas
Pinch each of black pepper, salt and chilli flakes
2 handfuls baby spinach
¼ cup cream or coconut cream (optional)
Fresh basil, for garnishing

Method:

Sauté the onion in a little olive oil over medium heat. After a couple minutes, add the carrots and celery and saute for a further 3-4 minutes until cooked through.
Add the courgettes and garlic and saute for a further 2 minutes before adding in the vegetable stock.
Add the peas to the liquid and continue to cook for a further 15 to 20 minutes.
Taste the liquid to check for saltiness and then add the seasoning.
Add the baby spinach and let it steam / wilt.
Using a hand-held blender, begin to blitz the soup until roughly smooth. The cream is not essential, but adds richness to the soup, but also more calories (optional).
Tear in a handful of fresh basil leaves and serve immediately.

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How To Make Fattoush – A Hearty Winter Salad

Fattoush is a Lebanese or Mediterranean salad dish that’s affordable, but filling and can easily be spruced up in a variety of ways. Here we show you how to make this recipe and ways in which you can enjoy it!

Fattoush is made from toasted or fried pieces of flatbread, combined with mixed greens and other vegetables, such as radishes and tomatoes. It’s simple and tasty and filling thanks to the pieces of flatbread in the salad. You can serve this alongside other pita ingredients, add in some extra grilled vegetables, spoon over some hummus and add the leftovers into a wrap.

Preparing Your Pita

If you have any leftover flatbread that’s getting a little stale, then this is the perfect recipe to whip up. To add life back into the flatbread, spritz with a little olive oil and bake in the oven until it starts to get golden edges. Alternatively, rip it into smaller quarters and toast in a hot pan with a little olive oil. Once ready, slice your pita into small pieces, around 1-2cm cubes.

What You Need:

1 large head of crunchy lettuce (like Romaine or Cos, but Iceberg will also work), shredded or thickly sliced
2-3 large ripe roma tomatoes, roughly diced (not too small)
5-6 baby radishes, finely sliced
1 green pepper, sliced
3-4 mini cucumbers, sliced
2-3 spring onions, thinly sliced (or a little red onion)
Handful of fresh mint
Handful of fresh Italian parsley
Pita bread (prepared according to above instructions)

For The Dressing:

1 tbsp lemon juice
1 tbsp olive oil
½ tsp sumac
Pinch salt and freshly ground black pepper
1 clove garlic, very finely chopped
1 tsp pomegranate molasses or honey (optional)

Method:

Place the lettuce, tomatoes, radishes, peppers, cucumber and chopped onions in a large salad bowl.
Remove the mint stalks and roughly chop the herbs, adding to the salad.
Make the dressing, by whisking the ingredients together and then drizzling over the salad.
Toss in the pita bread pieces just before serving.

Fattoush is occasionally served with a few dollops of plain greek yoghurt, but you can also serve it with some hummus or baba ganoush on the side (both work so well with wraps too). Looking for some healthy hummus recipes? Click here for three tasty hummus recipes.

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7 Healthy Snacks For Your Lunchbox

These healthy snacks are a great idea for teens’ lunch boxes, taking to the office or simply prepping for those weekends at home.

1/ Salted roasted chickpeas – lower in calories than nuts, with some plant protein and a salty kick to nix those cravings, salted roasted chickpeas are really easy to make and store in zip lock bags. Not sure how to make them? See this easy recipe here.

2/ Trail mix – this mixture of nuts, seeds and dried fruit often ticks all the boxes and it’s a great healthy snack that’s easy to make at home and portion out into bags or to even have as a breakfast with yoghurt and banana. This granola recipe is oat-free and works really well as a trail mix.

3/ Boiled eggs – easy, quick protein to curb those hanger pans. Boiled eggs keep well in the fridge and can quickly be mashed on toast or eaten as is for a good dose of protein – ideally for a post-workout snack.

4/ Protein shake – whether you’re using a whey protein-based shake or vegan protein, the trick is to get 20g in after exercise. These days it’s easy to find a variety of protein shakes on shelves that suit your needs (just make sure to read the labels for sugar content).

5/ Popcorn – we know this one may sound boring, but popcorn is a surprisingly healthy snack that’s really easy to make. Popcorn is high in fibre and it’s a whole grain. Popcorn also contains phenolic acid, a type of antioxidant.

6/ Yoghurt – those little tubs of yoghurt are super convenient as a quick-and-easy snack that’s packed with protein and healthy fats. The trick is to check the ingredient list and values on the packaging. Low-fat is not always better and often contains more sugar. The best option is to choose plain Greek / full-cream yoghurt (in summer these are great to pop in the freezer with an ice cream stick as a cooling healthy snack).

7/ Crudites – the good old-faithful cucumber slices, celery sticks, cocktail tomatoes and baby carrots. Pair these with a portion of hummus and you have a great mix of protein, fibre and nutrient-rich fresh ingredients.

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Healthy Vegan Leek & Potato Soup Recipe

This soup is really easy to make and perfect for those chilly winter evenings. It also keeps really well and thus is an excellent meal-planning winner for the week.

This healthy leek and potato recipe is really easy to make and is naturally creamy – thanks to the potatoes.

What You Need:

1 tbsp olive oil
1 brown onion, finely chopped
300g leeks, cleaned and sliced
2 cloves garlic, very finely chopped
1 tsp dried herbs, such as thyme or rosemary (or a pinch of both)
½ tsp ground coriander
2-3 bay leaves
4 large or 6 medium potatoes, peeled, chopped
1 litre of good-quality vegetable stock
2 to 3 tablespoons of coconut cream (optional)
Pinch of sea salt, to taste
Pinch of freshly ground black pepper, to taste
Fresh chives, for garnishing
Lemon juice (optional)

Method:

1/ Add the oil to the pan and saute the onions and leeks, adding the garlic after a minute or two.

2/ Add the dried herbs to the pan and saute for 30 seconds and then add the chopped potatoes and litre of vegetable stock.

3/ Bring to a boil and allow to simmer until the potatoes are cooked through.

4/ Discard the bay leaves. Using a hand-held blender, blend the ingredients together with the coconut cream to form a thick soup. Add a little water as needed.

5/ Season with salt and pepper to taste and a squeeze of fresh lemon juice (if desired) and serve with chopped chives and another drizzle of olive oil.

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Healthy Plant-Based Iron-Rich Recipe

It’s common knowledge that red meat is high in iron, but what if you’re vegetarian or vegan? Here is an iron-rich plant-based recipe that ticks all the boxes

This vegan recipe contains a variety of iron-rich plant-based ingredients and has a dose of vitamin C to help the body absorb the iron too.

Baby Spinach, Tofu and Orange Winter Salad

This plant-based dish is high in iron and – thanks to the orange segments – gets the kick of vitamin C which helps your body to absorb iron. It’s also a great well-balanced meal with carbs, protein and fats, plus nutritious veggies. This recipe serves 2

100g baby spinach
20g water cress
¼ to ½ red onion, very finely sliced
200g firm tofu
1 avocado, sliced into thin slivers
2 oranges, zested
Handful coriander leaves

In a large bowl or platter, place the green leafy vegetables. Add the onion slices.
Press the tofu to remove excess water with paper towels, then crumble over the salad as you would with a large block of feta. Toss all together.
Top with avo slices, coriander and orange zest.
Juice the one orange and slice the other into segments, removing the pith. Add the orange segments to the salad.
Mix the juice with two tablespoons of extra-virgin olive oil and drizzle over the salad as desired.
Season with salt and pepper to taste and serve.

For more information about iron and an iron-rich list of foods, click here.

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3 Ways to pimp your homemade hummus

It’s International Hummus Day on 13 May and we love this healthy dip! It’s so versatile and easy to make. To celebrate, we have a trusty recipe and three ways to spice it up!

Happy Hummus Day! Hummus is a healthy plant-based dip that can be used in a buddha bowl, to spread on toast, inside wraps or crackers and it’s – of course – an excellent addition to a mezze platter or pita night.

Here is our trusty hummus recipe and three ways to add an interesting twist!

What You Need:

2 x 400g tins of chickpeas, rinsed and drained
½ tsp of bicarbonate of soda
120g tahini (sesame seed paste)
1 clove garlic, very finely chopped
1 to 2 tbsp freshly squeezed lemon juice.
Pinch of sea salt
Pinch of freshly ground black pepper
2 tbsp extra-virgin olive oil
1/3rd cup of water

Method:

1/ Blitz all ingredients together until smooth, adding a little water at a time, until the desired consistency is reached. Add only 1 tbsp of lemon juice and taste to test, adding more as needed.

Add the hummus twists!

Spicy Hummus
Add ½ tsp cumin powder, ½ tsp smoky paprika and ½ tsp chilli flakes or finely chopped fresh chilli. For an extra whirl of spice, serve the hummus with a drizzle of olive oil mixed with a little harissa paste.
Ricotta & Beetroot Hummus
This is a great one to make if you have leftover roast beetroot. You’ll need one cooked beetroot, cut into eighths (about 80-100g). Add this, along with ¼ cup of ricotta cheese for extra creaminess to your hummus processing tub before adding any water. Blitz and first and use water to thin slightly, as needed. Serve with a drizzle of olive oil and some fresh mint.
Roast red pepper Hummus

This will be even more yummy if the peppers have been grilled on the braai for extra smokiness. You’ll need two grilled red peppers – allow these to sweat and then remove the skins, seeds and any liquid. Add the peppers to the processing bowl (reserve a sliver for garnishing) and blitz adding a little water at a time, as needed. Serve this with a drizzle of olive oil, sliced roasted pepper and toasted pine nuts for extra yum factor.

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Spicy Cauliflower Bites

These bites make for a healthy snack or great side dish. You can also add them to salads or buddha bowls.

What You Need

1 head of cauliflower, rinsed, chopped
1 tsp turmeric
1 tsp paprika
½ tsp chilli flakes
½ tsp cumin
½ tsp black pepper
½ tsp salt
1-2 tbsp olive oil

Method

1/ Preheat your oven to 200 degrees Celsius and then start prepping your cauliflower.

2/ Toss the florets with the spices and olive oil to evenly coat.

3/ Lay the florets on a baking tray and pop into the oven for about 25 minutes. Depending on the size of your pieces, this may need a little longer or shorter. You want the edges to have a slight crisp, but you don’t want to overcook them.

Want to learn how to make a super-tasty Buddha bowl? Click here.

Tips for roasting cauliflower

Make sure the florets are evenly coated in olive oil or coconut oil as this ensures that they get crispy. You don’t have to use a lot, rather shake up the florets in a reusable Ziploc bag with your oil and spices, to evenly distribute the oil and flavour.
Line a large baking sheet with baking paper or a silicone baking mat so that the cauliflower doesn’t stick to the pan (plus it makes cleaning easier!)
You can also make this recipe in an Air Fryer for that super-quick, crispy touch!

Want to get more veg into your diet? Try these recipes!

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Category: Recipes

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