A Butter Brunch

Next time you’re in the shop, grab a couple of tins of butter beans for this quick and easy healthy brunch meal. I make a batch which feeds my husband for the next couple of days (I’m not a fan of butter beans lol).

You will need: 2 tins of butter beans, 1 tin of chopped tomatoes, 3 cloves of garlic, 1 medium sized onion, salt, 7 Lebanese spices (black pepper if you haven’t got this in your cupboard), and a handful of coriander.

How I do it: I finely chop the onion and garlic sautéing them in rapeseed oil. I drain the butter beans and add to the pot for about 5 mins mixing everything together. Adding the tomato and the spices. Taste and see whether you want more salt or pepper. You can add chilli flakes if you fancy. Let it all simmer for 20 mins. Chop a handful of coriander and add it just before you plate! Drizzle some good olive oil & serve with rice or quinoa or pitta bread or toast. This dish goes with a lot of other ingredients.

I had leftover sourdough bread, I cut them into squares and add it to the pot which soaked in all the juiceness!

😉 enjoy!

Fried rice and Salmon

This recipe came to life with the last bit of veg left in my fridge before I head out for a food shop. I had a pot of cooked rice from leftovers so I chucked it all in and it was delicious. I know I say this all the time but this one is quick and easy to make. I’ll list the ingredients I used but you can use whatever vegetables you have or anything that is about to go out of date.

If you don’t have salmon you can substitute for chicken, tofu whatever you like. It’s super flexible. I would just focus on the seasoning for this one.

Ingredients (cut the veg into sizes you like, but remember the thinner/smaller the better): green beans, mushrooms, carrots (chopped into thin sticks like matchsticks, I don’t know how else to describe this lol), finely chopped knob ginger, 3 cloves of finely chopped garlic, spring onions, 1 chilli, asparagus, and I used salmon fillet. Lime and coriander to garnish at the end.

Seasoning: soya sauce 5tbsp, sesame oil 5 tbsp, black pepper and salt to your liking. I used 1 tsp of BP, and 1/2 tsp of salt because soy sauce is already salty. Japanese 7 spice for the salmon.

You want all your ingredients chopped and ready because this is quick you wont have time to chop whilst things are cooking.

Let’s Get cooking: place salmon fillets on baking paper in a tray, grate some ginger and garlic on the fish. Drizzle olive oil, and sprinkle the 7 Japanese spice all over the fish. Put in the oven 180C for 10 mins.

1) pour sesame oil in a hot pan (obviously this is better if you have a wok but I don’t and just used my regular flat large pan), I added the carrots first because they are going to take longer than the other veg to soften, then the green beans and asparagus, then the mushrooms, and the rest. I spiced the veg with black pepper, salt. Add the rice and mix till it’s all combined. Add the soya, sprinkle Japanese spice all over the pan. Taste it. Does it need anything? Add more. Add the spring onions at the end along with juice of a half a lime all over and chopped coriander. I like avocados with this plus it was super ripe so I just added it right at the end and sprinkled some sesame seeds for that extra extra. 🤷🏽‍♀️

Serve on a plate with the salmon and enjoy 😉.

Yemeni Kabsa

Another great recipe coming your way. I’d like to point out that I am not from Yemen and never made this before but my husband is originally from Yemen and he said that it was the best Kabsa he has ever had. And trust me when I say this; my husband doesn’t hold back to tell me if the food i’ve cooked that day taste shit or good lol.

Your choice of meat is up to you, I would recommend to use oxtail or lamb because I love that juicy fat on the bone that that particular meat comes with. But you can have chicken, beef, lamb whichever. This meal can feed 4-6 people.

Ingredients I used:
– Oxtail
– 1 onion
– 2 Tomatoes
– 2 cups of rice
– Coriander
– Spring or red onion
– Pine nuts and cashews

Spice mix I used:
1/2 tbsp Coriander seeds, 1 1/2 tbsp black pepper, 1 tbsp salt (add more depending on taste), 4 bay leaves, 1/2 tbsp of black cloves, 1 tbsp of cumin, 4/5 cardamon, 2 black limes, 5 cloves of garlic or 1 tsp of garlic powder and 1 tbsp of cinnamon.
I put all these mixes in a pestle and mortar, beat them until powder form.

Method:
If you have a pressure cooker this shouldn’t take long, but I slow cooked the meat to get out all the goodness from the gelatine and fat on the bone. As oxtail is highly recommended to use as a bone broth. Chicken and other type of meat shouldn’t take as long as it took me with the oxtail.


I boiled the meat for 15 mins to get all that goo out and then drain the water and wash the meat from that froth. I then added rapeseed oil to the pot of meat and allowed the meat to glaze and go golden brown flipping them over equally. I add fresh water again and let it boil. The water should cover the meat completely. You can eyeball it with water. I didn’t use specific measurements. Add the spice mix from above and let it boil for a couple of minutes before letting it simmer for a couple of hours. Again you can speed up this process with a pressure cooker, or if you have chicken it won’t need couple of hours.
Add one whole peeled onion and 2 chopped tomatoes or 1 can of chopped tomatoes. You can wait and give the meat time to infuse with the spices by checking in on it, taste it, does it need more time? more salt? Check the meat if its soft and ready.

Rice time: Wash 2 cups of rice until the water runs clean and strain the water out. Then from the water that the meat has been cooking in, you will take that spiced up water full of beautiful flavour and natural fat from the meat to cook the rice in. 2 cups of rice can take 4 1/2 (or 5) cups of the water from the meat pot.

Once the rice is ready, I lay the rice out on a pyrex tray and put it in the oven for 10 minutes. Then I bring that back out and lay the meat on top of the rice pouring over more broth juice from the meat over the whole pyrex and back in the oven for 5 minutes. In the meantime, chop up some coriander and red onion/spring onions to garnish the dish with. Fry the pine nuts and cashews in butter until golden. Take the pyrex out and decorate with the nuts, coriander and onions.

There you have it! It is also good to have a salad on the side and yoghurt. Traditionally, there is also a homemade chilli sauce to go with this, but I didn’t make it this time round. But chilli sauce does make the dish even more amazing! Give it a go :).

The perfect salad for a spring weekend

This is super green and super delicious. I made this spontaneously and randomly it came out perfect. Here is the simple recipe for two people.

For the dressing (Put this all in a blender) :1 ripe avocado, 1 clove of garlic, 1 freshly squeezed lemon juice, a handful of fresh coriander, half a chilli or sprinkle some chilli flakes, 1 tsp of English mustard or American mustard, drizzle your fine olive oil, 1 tsp of black pepper and a sprinkle of salt. AND BLITZ TO A CREAMY PASTE.

I prepped the dressing whilst the pasta was cooking, you can literally use any pasta you have in your cupboard. Also, chop up 1 small red onion, some leafy greens you have in the fridge, open a can of tuna of your choice add all this including the dressing once the pasta has been drained and cooled down. Mix it well to eat or leave in the fridge for later.

And enjoy! You can take this to a picnic, a bbq, a gathering, lunch, after a dip in the sea, it’s so filling and yummy. I hope you make this and like it as much as I did.

The perfect Avocado Pesto Pasta for Spring (Nut free)

This dish is so fresh and yummy. It has such spring vibes. It’s super easy; quick; and minimum dirty dishes.

Serves 2-4 people. Cooking Time 15 mins. Pasta of your choice; I used spaghetti and fuisilli because during this time we can’t find pasta anywhere and this is all I had in the cupboard. If you want to make it vegan use zucchini spaghetti, spinach pasta, or whatever alternative out there for you lovely vegans.

I boil the pasta whilst I’m prepping the sauce. So go ahead and do that.

Sauce ingredients in a blender/chopper: 1 ripe avocado, a bunch of basil, a few sprigs of coriander, 1 lemon juice, a sprinkle of dried tarragon, 5 cloves of garlic, 5 large mushrooms and virgin olive oil (I eye measured this but I would 7 tbsp). BLEND!

1) Strain the pasta but keep some of the boiled water in the pan; add your delicious sauce to the pasta and mix. ADD salt, black pepper and a handful of Parmesan. By now you should switch off the heat and give it a good mix.

You may now serve. The mushrooms is used instead of nuts as it maintains that rich flavour and texture nuts can give & is very ideal alternative for pasta sauce. Please note if you like less garlic then add less and vice versa. If you want lemony go ahead add more or less. This is how I made it for my husband and I and we ate 3 full plates!!!

Hope you like this one, let me know what you think. I hope your staying safe and healthy during this COVID-19 pandemic.

Is being a Flexitarian the New Trend?

I know the topic of eating less meat or converting to a vegan/plant based/vegetarian diet has become somewhat “trendy”. We speak about this topic to almost everyone from our family members, friends and strangers during social interactions. 

I want to focus on the term flexitarian and why the majority might like to adapt this kind of diet. I am not isolating the vegans and veggies or whatever other category is out there BUT, for some of us we want to incorporate some sort of meat intake in our diet on a balanced scale. 

Flexitarian is someone who eats meat occasionally. It’s for someone who doesn’t want to completely cut out meat from their diet but adding more plant food instead. For example, you can be veggie all week and when the weekend comes you allow to have fish, meat or chicken (which is what my husband and I have done). However, you can choose to have meat once a month, once every two weeks. It depends on what you are really trying to achieve. 

Before I get into the health benefits of eating meat occasionally, your diet should not be one where you continue to eat processed food with lots of added sugar and salt. The benefits wont be so great and if you are planning to lose weight being a flexi that won’t be beneficial either for you. 

We have all heard of the research that showed people who ate red meat are more likely to die from a heart attack, stroke or diabetes. Why? Red meats (pork, lamb and beef) are high in saturated fat. Trans fats and saturated fats can increase your cholesterol and make heart disease worse. 

Having a diet where you eat meat (pork, beef, lamb) everyday that is processed, full of fat, with lots of carbs, high fat dairy food (cream, cheese, butter, margarine, lard), palm oil, processed snack foods (crackers, biscuits), fried food. Basically, everything that tastes good lol.

You are supposed to replace saturated fats with mono/poly unsaturated fats which is found in oily fish like salmon, sardines, herring, trout and nuts (nut butter). Meatless meals consist of legumes, vegetables, wholegrains, and fruits, nuts. 

Mini Chemistry lesson (back2school): Looking at the chemical structure of saturated fat, it is fully hydrogenated. On every carbon atom there is a hydrogen atom. The molecule is very stable and hard to break up. In our bodies it is more likely to stick to cholesterol as it is difficult to break down because of its long chemical chain of single binding carbon (-C-C-C-C). Enzymes in our body are able to break down these chains in our bodies however, because of the chemical structure of saturated fats binding differently with our body they are harder to break down. 

The difference of unsaturated fatty acid is that there is one double bond (=) between two carbons (C=C) this reduces the amount of hydrogen atom bound to a carbon atom. So it is not as filled with hydrogen atoms as a saturated chain. They have kinks in the chain because of the double bond making it easier to break the molecules up for our bodies to digest. 

So over time, saturated fats clog our arteries which leads to a poor oxygen-rich blood throughout the body. If you think about it like this, there is limited room for oxygen to flow through our arteries hence the sleepy/lazy/can’t move-won’t move of the sofa/I need a fizzy drink type of feeling to burp this meal off. Eventually, this will lead to a stroke or heart attack. 

Back to being flexi: When you reduce your red meat intake to a few times a month, you are helping your body maintain weight, cholesterol levels and blood pressure to name a few. 

Positive fact #1: Meatless meals are less expensive, offer a vast variety of health benefits.  

Buying leaner cuts of meat or eating more of oily fish will let your body flow with unsaturated fats which is easier to break down in your body. 

You are also helping the environment. YES, it’s true. The level of deforestation happening right now in the world to be replaced by farms. Not only that, but the amount of water used to water the crops for animals to eat is unbelievably high. I don’t know if you know this, but the earth is running out of water. FACT: 1,799 gallons of water for one cow, OnE cOw! The carbon footprint of the meat industry is the highest. So, reducing your meat intake will help save the world. LITERALLY! 

When it comes to choosing your meat; make sure it’s non-processed, organic from a local farm in your area (they raise animals more humanely, don’t use antibiotics or hormones). As long as its lean cut of meat there will be less saturated fat on the piece of meat. Also, you can give organ meats a try. I will be posting delicious recipes on liver, hooves, testicles, brain….the nutrient content is so high you won’t believe it! AND avoid high heat cooking. 

The benefits of eating meat are; 

  • Great intake of collagen (via bone broth)
  • Improve bone density and strength of our bones
  • Better iron absorption (meat contains heme-iron (20-30%) which our body absorbs better than non-heme iron from plants (5-15%))
  • Naturally rich in proteins, and essential vitamins and minerals (Vitamin B12, B6, Potassium, Zinc, Selenium, Phosphorus Magnesium and more)

What I want to achieve for my family and hopefully for you is a balanced way of living. That we can get the benefits from consuming the right meat every once in a while, and to have a diet that is rich in fibre, omega-3, unsaturated fats etc. The balance is key. For the environment, for our health, our way of living needs a few adjustments to align it back to the way our ancestors lived. Their meat consumption in back in the day was not this high. And they lived a healthy lifestyle with a low rate of people being diagnosed with cancer, heart diseases and diabetes. They consumed a lot of legumes and vegetables. When they ate meat it was for a special occasion only.

Let’s be balanced :).