Beef and noodle salad bowl

Umami is a recent flavour discovery that I've been experimenting with.
Translated from Japanese, it means "pleasant savoury taste" and pleasant it is.
For this recipe, I used umami paste to flavour soba noodles. Crunchy vegetables add vitamins and minerals and complement the meaty flavour of beef.
In case you are vegetarian, the beef is easily left out.

Ingredients (Serves 2)
100g soba noodles, cooked according to packet instructions
1 beef steak
1 carrot, peeled and finely chopped
2 spring onions, sliced
100g sugar snap peas, sliced in half lengthways
leaves from a small handful of parsley
sea salt and black pepper to season
2 tsp of sesame seeds to garnish (optional)

For the umami dressing:
1 tbsp Clearspring umami paste with ginger
1 tbsp olive oil
2 tsp red wine vinegar
1 tsp honey or maple syrup

Method:
Heat a griddle pan over a high heat.
Season the steak with black pepper and sea salt on both sides.
Cook the steak on each side for 3 minutes and set aside to rest.
To make the umami dressing, whisk together all of the ingredients until well combined.
In a large bowl, mix the noodles, parsley leaves and sliced spring onion with the dressing.
Divide the noodles between two bowls, top with the sugar snap peas, carrot and sliced steak and sprinkle over some sesame seeds (if using).

Flattened chicken, slaw, beans & kale

When it comes to good nutrition, variety is an important aspect.
A diverse range of vegetables and fruits, especially those with different colours, deliver a broad spectrum of vitamins, minerals and antioxidants.
This latest recipe includes 4 kinds of vegetables, alongside chicken breast for protein and tons of flavour. After all, variety is the spice of life.

If you are in the Derbyshire area on the 2nd and 3rd of September then drop by the Chatsworth Country Fair.  I will be in the cookery demo theatre, showing you just how easy it is to make this dish.

Ingredients (Serves 2)
2x chicken breasts
1x tin of black beans
3x spring onions, sliced
1x chilli, deseeded and finely chopped
1 tbsp of desiccated coconut
juice of 1/2 lime
2x large handfuls of kale leaves
juice of 1/2 lemon

For the slaw:
1/4 of a red cabbage, finely sliced
1 carrot, grated
1 tbsp of peanut butter
1 tbsp of water
1 tsp each of honey & tamari (or soy sauce) juice of 1/2 lime

Method:
Put the chicken breasts between 2 sheets of cling film and bash with a rolling pin until flattened to 1" thick.
Heat a griddle pan on a high heat and cook the chicken on each side for 3­-4 minutes.
To make the beans, toast the coconut in small pan on a medium heat for 3 minutes. Put the beans, chopped chilli, spring onions and coconut in a bowl. Season well with sea salt and black pepper, squeeze over the juice of half a lime and stir to combine.
Put the kale in a separate bowl, squeeze over the juice of half a lemon and "massage" to break down the kale leaves.
For the slaw, whisk the peanut butter, water, honey, lime juice and tamari until well combined. Pour over the cabbage and carrot and stir well to combine.
To serve, divide the beans, slaw and kale between two plates and top with a chicken breast.

Turmeric & ginger prawns

Turmeric has been in the headlines for some time thanks to its wide-ranging therapeutic applications.
According to the latest research, curcumin, the active ingredient in turmeric, modulates the immune system (1), has potential as an anti-cancer agent (1), benefits arthritis sufferers (2), type-2 diabetics (3) and can reduce symptoms of depression (4).
In a nutshell, turmeric is a super little spice that should feature in a healthy diet. 
For the most potent form, use fresh turmeric which is available in large supermarkets, greengrocers, middle eastern stores and online. 
This recipe combines fresh turmeric with ginger and garlic to deliver an antioxidant boost. Prawns add much-needed omega 3 fatty acids and colourful veggies enhance the dish by contributing plenty of vitamins and minerals. 
Did I mention it takes less than 15 minutes to make this dish?

Ingredients (Serves 2):
For the spice paste:
2 small or 1 large onion, roughly chopped
4 cloves of garlic, peeled
30g (thumb size piece) ginger, peeled and roughly chopped
25g fresh turmeric, peeled and roughly chopped
juice of a lemon

200g cooked king prawns
200ml coconut milk
200-300g of vegetables: I used a mix of asparagus, baby corn and sugar snap peas
Rice or noodles to serve
Fresh coriander to garnish (optional)

Method:
To make the spice paste add all of the ingredients to a blender and blend until smooth. 
Heat a teaspoon of butter or coconut oil in a frying pan on a medium-low heat. Add the spice paste and cook for 5-10 minutes, stirring frequently. Pour in a splash of water to stop it from sticking if required.
Turn the heat up to medium, add the vegetables and prawns and stir well. Pour in the coconut milk, stir well and allow it to cook for 3-5 minutes. 
Serve with rice or noodles and garnish with fresh coriander leaves.
 

Scientific references:

(1) Baraya YU, Wong KK, Yaacob NS (2016) The Immunomodulatory Potential of Selected Bioactive Plant-Based Compounds in Breast Cancer: A Review. Anti-Cancer Agents in Medicinal Chemistry,  [Epub ahead of print].
(2) Daily JW, Yang M, Park S (2016) Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials. Journal of Medicinal Food, 19: 717-729.
(3) Lekshmi PC, Arimboor R, Raghu KG, Menon AN (2012) Turmerin, the antioxidant protein from turmeric (Curcuma longa) exhibits antihyperglycaemic effects. Natural Product Research, 26: 1654-1658. 
(4) Al-Karawi D, Al Mamoori DA, Tayyar Y (2016) The Role of Curcumin Administration in Patients with Major Depressive Disorder: Mini Meta-Analysis of Clinical Trials. Phytotherapy Research, 30: 175-183.

Miso aubergine, quinoa and black kale

Miso is a Japanese cultured food made from fermented soya beans and brown rice.
Whilst that description may not make it sound appealing, it delivers a pleasant savoury taste without too much salt. Consequently, it goes really well with just about any vegetable.
As an added benefit, miso is a vegan source of B vitamins which would ordinarily be hard to obtain without eating meat.
Here, I combined miso with aubergine and a few other ingredients for a flavoursome savoury dish.

Ingredients for 1
1/4 cup dried quinoa
1 small aubergine, cut into 1"-2" chunks
a large handful of torn kale
5 cherry tomatoes, halved
1 teaspoon of miso (I used Clearspring Organic, available online, from supermarkets & health food stores)
1 teaspoon of pomegranate molasses or a squeeze of lemon
Black pepper to season
1 teaspoon of coconut oil

Method:
Cook the quinoa by boiling it in water for 10 minutes. Drain and set aside.
Heat a small pan on a medium heat. Add the coconut oil and aubergine chunks. Season with black pepper and cook until the aubergine goes soft (about 5 minutes). 
Take the aubergine off the heat and stir in the miso and quinoa.
In a bowl, combine the kale leaves with pomegranate molasses or lemon juice. Rub the kale together with your hands until the leaves bruise a little. This will make it easier to eat.
Grab a plate, put the aubergine/quinoa mix on it. Top with the kale and cherry tomatoes.
Enjoy!
 

Beetroot and orange salad

Nutrient boosts don't come in prettier packages than this beetroot and orange salad.
It isn't all about the looks so let me reassure you that this dish also tastes amazing.
The peppery rocket combines so well with the sweetness of the beetroot and oranges. Toasted pistachios bring a welcome crunch and the cinnamon dressing adds acidity to balance the flavours.
There are plenty of vitamins and minerals to make you feel good too: vitamins A, C, K, folate, iron, magnesium, potassium and copper are all in this colourful salad.
Tuck in and feel the glow.

Ingredients (Serves 1)
1 orange, peeled
1 medium beetroot, peeled
large handful of rocket
2 tablespoon of pistachios

For the dressing:
1.5 tablespoons of extra virgin olive oil
1/2 tablespoon apple cider vinegar
pinch of cinnamon
1/2 teaspoon of honey or maple syrup

Method:
To toast the pistachios, preheat the oven to 180 degrees C, put the nuts on a baking tray and bake for 10 minutes. Set aside to cool.
To make the dressing, whisk all of the ingredients together until well combined.
Thinly slice the beetroot and orange. Combine with the rocket, drizzle over the dressing and top with the toasted pistachios.