No Can Opener Required

I’ve always loved spaghetti hoops, I developed a strong dislike for baked beans during my primary school days, where eating everything served to you each lunch time was not a choice, neither was packed lunch. The force-feeding put me off them entirely and so the hoops in a can became my go-to toast topper. Served mouth scalding hot with black pepper and lots of grated cheese the humble tin of hoops has got me through many a hangover or broken heart. I’d sometimes go for alphabetti instead, just to mix things up a bit, in fact there’s probably a can or two in my cupboards now. When I saw alphabet pasta on a recent trip to Sainsbury I just couldn’t walk on by. Memories of my childhood, teens and later hungover university days rushed before my eyes and I grabbed a bag with glee. There’s something about that heady combination of carbs on carbs that I long for when having a bad day and hoops on toast was perfect for scratching that itch. It could also be on the table in less than 10 minutes, another point in its favour.

I definitely wanted to have a go at a homemade version of the classic Heinz alphabetti. A quick read through the ingredients was reassuring, the main ingredients were in fact pasta and tomatoes – this was promising. I think my version is pretty damn good, they even smelt like the real thing as I was simmering the sauce. The colour was good and from start to finish they were done in less than 15 minutes, plus no can opener required! They’d make a great packed lunch for kids (or adults) in thermos flask. Give them a try.

My second foray into the world of alphabetical food was an adaption of something I make regularly. I’m really fond of making a big batch of soup at the start of the week to keep me in lunches and the odd dinner through the week. It really takes the pressure out of meal prep and means I eat healthily even when I’m really busy. The soup uses up all my odds and ends from the fridge plus I’d buy some protein to add, usually from chicken or turkey, with stock and some small pasta shapes too. This way I was getting a good balance of veg, protein, fat and carbs in my meal, covering all bases. I decided to give my soup an alphabetical twist this week and here is the recipe for you to try. It’s as easy as A, B, C…Sorry I couldn’t resist.

It’s such a convenient way to consume most of your vegetables each day and a lot tastier than chewing through piles of plain veg. Adding the pasta is great for eating post training and thickens the broth a bit too. You could add rice, barley or quinoa as well to vary the flavours or make it gluten free. I've calculated the macros for you so you can make it fit your daily needs. 

Homemade tinned alphabetti

Makes 4-6 small servings

Prep 5 mins Cook 10 mins

2 tsp butter

1 tsp onion powder

3/4’s tsp paprika (sweet if you have it)

500g tomato passata

3 tbsp milk

3 tbsp grated Parmesan cheese

1 tbsp agave, soft brown sugar or Sukrin gold

150g alphabet pasta shapes

1 Heat the butter in a small pan, once foaming add the onion powder, paprika, sugar or agave and some sea salt (if not giving to children about 1 tsp). Stir until the mixture resembles a paste and tip in the pasatta, milk and Parmesan. Simmer for 5 minutes.

2 Heat a pan of salted water and once boiling cook the pasta for 5-6 minutes until tender, drain in a sieve or colander with small holes. Add to the sauce and serve.

Mega Macro Soup

Makes 6-8 portions  (Macros based on 6)

282 Kcals, 5.8g Fat, 27.8g Carbs, 24.7g Protein

Can be frozen

1 tbsp coconut or olive oil

½ bag diced frozen onions (I always use these now instead of chopping my own, why? I’m lazy, my mascara stays in tact, there cheap and convenient and the water means they don’t stick to the pan as they cook)

3 sticks celery, diced

2 large carrots, no need to peel, diced

1 large leek, trimmed and thinly sliced

2 courgettes, diced

150g mushrooms, diced

2 tsp garlic puree (again, this is due to laziness, I hate crushing garlic plus it’s so hard to get rid of the smell)

1 heaped tbsp. tomato puree & basil pesto

splash white wine

400g can chopped tomatoes

2 chicken (or veg) stock pots

a few bay leaves

450g chicken breasts or use a mixture of thighs and legs if you like the meat on the bone more, NB the broth will be a bit more fatty if you do this.

150g baby spinach

150g alphabet pasta or small pasta shapes

Parmesan rind (if you have one in the fridge) plus grated Parmesan or mozzarella to serve

1 tsp grated nutmeg

fresh basil, to serve

1 Heat the oil and a good pinch of salt in your biggest saucepan and add the onions, carrots, celery and leeks. Cook gently on a low heat until really soft, adding a splash of the wine or some water if they start to stick. This will take about 20 minutes.

2 Add the mushrooms, courgettes, garlic, pesto and tomato puree with some black pepper and cook for a few minutes more. Tip In the wine and simmer until almost evaporated then add the stock pots, bay, Parmesan rind if using, tinned tomatoes and 1200ml of water. Bring to a simmer then carefully add the chicken, use tongs to help you. Simmer gently for 20-25 minutes, depending on how big the breasts are, then remove them with the tongs and leave until cool enough to handle. Keep the soup simmering gently while you do this.

3 Tip the pasta into the soup and simmer for 6 minutes. Turn off the heat, stir and add the spinach, basil the nutmeg. Taste and adjust the seasoning now. Shred or slice the chicken and stir through the soup. Allow to stand for 5 minutes before serving with the fresh basil and grated Parmesan or mozzarella on top.

Go Bananas

People often ask me “Don’t you ever just get sick of cooking”

My answer is always the same "nope!" If I’m particularly busy with work I can end up cooking around 10-12 different recipes in one day, when you take into account my own meals as well, but I never get tired or stressed with the cooking itself, maybe just with the cleaning up! In fact, I really miss it when I have less on my to do list, like today for example. Today is one of those rare days where I have small a break between the end of one project and the start of another. Instead of relishing the thought of a lazy day I found myself desperate for a project this morning. So on inspection of the fruit bowl and a quick glance in the fridge I decided to tackle a recipe for 'no refined sugar' banana bread.

I got introduced to Sukrin gold when my other half started doing the Body Coach 90 days shift, shape and sustain plan. The brown sugar alternative was used in a granola recipe included in the pack and I was really impressed with the results. It got me thinking about what else it could be used in, and I was keen to try it out in some baking recipes. I thought it would be ideal for a version of the highly popular banana bread. The over ripe bananas are deliciously sweet anyway so I thought it would be a perfect base to begin my exploration with. I’m using coconut oil instead of butter, adding some whey protein and flax seed in place of some of the flour and switching to wholemeal flour. All in all a pretty healthy bake!

I’ve been sticking to my healthy diet quite religiously of late and in the last couple of days I’ve been craving something sweet. I’m not someone who usually has a sweet tooth but who am I to argue with what my body clearly wants. Although I have to draw the line somewhere as if I listened to it too much I’d end up eating pizza for breakfast, lunch and dinner some days. I thought this recipe could kill two birds with one stone; satisfy my stomach and my cooking itch.

The best thing about this banana bread? Other than the taste of course, it actually gets better as it gets older, so makes a great breakfast or afternoon tea for a good few days after you’ve baked it. However this removes any excuses you might make just to eat it all in one go…bugger!! 

I’ve even worked out the macros for you too, so you can easily incorporate a slice or three into your daily food intake….I know - there’s no end to my kindness is there.

If you cut the loaf into 10 slices then each one (un-iced) contains:

19.4g Carbs 10.7g Fat 9.1g Protein 207 Calories

Protein Banana Bread with Lime & Yogurt Icing

Cuts into 10 slices

150g plain wholemeal flour

2 scoops banana whey protein

1 tbsp chai and flax seed mix

1 tsp each bicarbonate or soda and baking powder

½ tsp salt

90g coconut oil, melted

140g Sukrin gold brown sugar substitute (get it from Amazon, Tesco or Holland & Barrat)

3 large or 4 small really ripe (black) bananas – the riper the better here. I tend to store them in the freezer until I have enough black ones, and then defrost them for an hour before using them

80g full fat Fage Greek yogurt

1 tsp vanilla extract

3 medium eggs

FOR THE TOPPING

90g full fat Fage Greek yogurt

Zest and juice from ½ lime

1 tbsp Sukrin gold brown sugar substitute

about 10 dried banana chips

1 Heat oven to 180C/160C fan/gas 4. Line a 2lb loaf tin with a loaf tin liner or long strip of baking parchment. Put the flour, flax seed, salt, whey protein, baking powder, bicarb and sugar into a medium bowl.

2 Using a stick blender blitz half of the bananas, the eggs, vanilla and yogurt until smooth. Mash the other half of the bananas and add to the mix with the melted coconut oil. Whisk to combine. Tip into the dry ingredients and quickly fold together using a large metal spoon. Don’t over work the mixture, work quickly using as few folds as you can or the bread will become tough.

3 Pour into your lined tin and bake for 45-55 minutes, until golden brown and a skewer inserted comes out clean, cook for a further 5 mins if the skewer comes out sticky. Cool on a wire rack. Meanwhile beat the yogurt, lime juice, zest and sugar until combined. Once the cake is fully cooled spread over the topping then cut into slices to serve with extra yogurt and blueberries, if you like.

Skinny Pad Thai

Skinny Pad Thai

I feel I need to start by saying this recipe is by no means authentic. I probably shouldn’t even be calling it a Pad Thai but hey that’s the beauty of freedom of speech. It is a great, tasty way to pack a lot of vegetables and lean protein into your midweek meals.

In Asia Pad Thai is usually served from street-food vendors or at casual restaurants and has become a very popular British take-away.  You’ll often find it served with chicken or prawns but tofu is actually the traditional ingredient used to make Pad Thai in Thailand. The dish is a massive crowd pleaser – in fact I’ve yet to encounter anyone who isn’t a fan – I think it’s due to the balance of flavours. It feels fresh, slightly sweet with just a dash of spice. It can however, if done badly, be greasy and stodgy.

Here’s why I love my version; It’s really tasty, pretty quick, filling and you feel like you’re eating something a bit naughty, even though you’re not, it’s less than 350 kcals per portion and the portion is big, which I like! The prep is the longest part, once you have everything ready the dish can be cooked from start to finish in about 10-12 mins. You don’t have to use zero noodles, rice noodles would be much more authentic yet slightly less skinny, or you could use the ever trendy courgetti . I find zero noodles are a good method to trick my brain into thinking I’m eating carbs, when I’m not, in a way that courgetti doesn’t quite manage. I don’t have anything against carbs but I do find I become bloated if I eat too many so I tend to cut them out in the week and then enjoy them at the weekend. If using noodles choose medium rice noodles and soak them in boiling water for about 10 mins before you start cooking, then drain and use as directed below.

The trick for speedy cooking is to get everything ready before you start. So chop all your veggies and have them in bowls or piles on a plate or board. Get your sauce mixed and soak and drain your noodles. This way the cooking will be really simple and the veg will stay nice and fresh and wont overcook while you chop like a maniac.

Skinny Pad Thai

Serves 2

This makes a good next day lunch for work too so even if there’s only 1 of you eating I’d make the whole batch and pack any leftovers up in a  tuppawear. 

1 whole egg and 2 egg whites

1 lime

1 tsp tamarind paste

1 tbsp sweet chilli sauce

1 tbsp ketchup (KETCHUP??! Pad thai contains quite a lot of sugar, by using ketchup you can leave out the sugar and still get the sweetness along with some flavour as well)

1 tbsp Shaoxing Rice wine, Sake or Sherry 

2 tbsp light soy sauce (or if you have fish sauce already use 1 tbsp fish sauce and 1 soy sauce)

2 tsp coconut or olive oil

15g coriander leaves or chives

1 tbsp salted peanuts (optional)

1 large chicken breast or 250g tofu

200g raw peeled prawns

6 spring onions

200g beansprouts

3 baby Pak Choi

1 tbsp ginger and garlic puree

About 100ml chicken stock

Pouch zero noodles, drained and rinsed (Holland & Barrett, Morrison, Waitrose)

Fresh red chilli, to serve, optional

1 Mix together the sweet chilli sauce, ketchup, the juice from half of the lime, the tamarind paste and most of the soy sauce or fish sauce & rice wine leaving about 1/4 a tsp of each. Slice the spring onions finely on the diagonal, separating the white and the green parts. Roughly chop the coriander and peanuts. Roughly chop the stems of the pak choi leaving the leaves whole. Slice the chicken into bite size strips and drizzle with a little more soy sauce and some black pepper. Have the stock next to your pan, adding this while cooking stops the dish drying out without adding too much oil.

2 Beat the egg and egg whites with some black pepper and the reserved soy and rice wine . Brush a large non-stick frying pan with some of the oil, on a medium/high heat. Pour in the eggs and move the pan so they spread out in a thin, even layer, scatter on a few herbs. Cook for about 1 minute, until set, then tip out of the pan onto your chopping board and roll up like a pancake, then slice into strips. Set aside.

3 Use a high heat to keep the cooking quick. Wipe the pan out if you need to, if not add half the remaining oil along with half of the ginger & garlic pure, cook for 15 seconds while stirring then add chicken and a small spoon of your sauce. Fry until golden brown adding a splash of stock if you need to, then chuck in the prawns with a little more of your stock. Toss for 1-2 minutes until the prawns are firm and pink and the chicken is just cooked through. Tip into a bowl to set aside.

4 Add the last of your oil and ginger & garlic puree then tip in the white parts of the spring onions, beansprouts and cabbage with another splash of stock. Cook for 1-2 mins, until just wilted with a little crunch.

5 Add the noodles, most of the spring onions and the sauce you mixed earlier and toss so everything combined and is coated evenly. Using metal tongues will make this easier, Return the egg, prawns & chicken and mix well, add the pak choi then heat through then stir in most of the coriander and divide between bowls. Garnish with the chilli and nuts (if using) and the reserved green spring onions and herbs, with the other half of the lime cut into wedges for squeezing over. 

Approx. per serving: 344 kcals, 7.1g fat, 47g protein, 16g carbs

Lighter Chicken Parmigiana

Chicken Parmigiana - A dish that contains most of the good things in life; garlic, crisp and salty crumbed chicken, basil, a rich tomato sauce and lots of gooey, stringy melted cheese. The alluring scent of a good chicken parm is all that you wish for in an Italian restaurant: Garlic, tomato, oregano, hope and dreams.

Sadly there are two factors that usually prevent me from eating this magical dish.

Number one.

With the exception of Nandos I have a strict no chicken policy when eating out. Why? It’s not that I don’t like chicken; in fact quite the opposite, it’s one of my most commonly eaten foods. I do believe it stems from the time when the world and their mother thought it quite ingenious to stuff a chicken breast with mozzarella cheese and then wrap it in Palma ham. Thus giving birth to the main course on 90% of all episodes of Come Dine With Me. In addition it’s usually the most boring dish on the menu, the afterthought, unloved, dry and uninspiring. Safer to avoid.

Number two.

My slight (read massive) obsession with Pizza actually prevents me from being able to enter an Italian restaurant without ordering a pizza of some description. It’s like I have tourrettes, however a rather fortunate version that always ends in pizza. Sadly all other menu items get overlooked.

So poor old chicken parm, always the bridesmaid and never the bride - it just doesn’t seem to get a look in, despite being one of my favourite dishes. Another nail in its breadcrumbed coffin…it’s not exactly the healthiest of dishes, I  do try to avoid ordering fried foods where possible.

In order to fill this parmigiana shaped void I developed a version of the dish a few years ago when I was working on a healthy makeover feature for a magazine. I’ve tweaked it a little over the years and now this virtually sin-free dish is a firm favourite on the weeknight rotation.

You can whip this up in next to no time too especially if you forgo the hidden veg sauce, and just use passata or tinned tomatoes seasoned with salt, pepper and 1 tsp of oregano. I make the sauce because I usually have the time plus I like to get as many veggies into our diet as possible; this is one of the only ways my other half will eat carrots. If it ain’t broke…

Lighter Chicken Parmigianino

Serves 2

FOR THE CHICKEN

2 chicken breasts

1 tsp chicken seasoning

pinch dried oregano

1 egg white

2 tsp fine semolina or flour

about 25g panko breadcrumbs (or use regular breadcrumbs, panko give you a lovely crunchy crumb though)

FOR THE HIDDEN VEG SAUCE

1 small onion, chopped

1 carrot, chopped

1 stick celery, chopped

400g can chopped tomatoes

200ml pasatta

1 tsp garlic puree

1 tsp oregano

1 tbsp of light soft cheese, ricotta or mascarpone (this helps to neutralise the acidity of the sauce)

Fresh Basil

Chilli flakes (optional)

TOPPING

25g Parmesan cheese, grated

About 75g mozzarella cheese, roughly chopped

Salad, greens or pasta, to serve

1 Start with the chicken. Take each breast in turn and cut through lengthways but not all the way to the edge, starting from the fatter side, to open out like a book. See pic. Repeat.

2 Sprinkle with the chicken seasoning and the semolina or flour and rub to coat evenly. Put the egg in one bowl and the panko crumbs in another, add the oregano and some S&P to the crumbs. Take each chicken breast and dip in the egg, then the crumbs, coating both side. Transfer to a plate, repeat with the next breast and keep chilled until ready to cook.

3 If making the sauce cook the vegetables in a little oil of your choice until softened. Add the garlic & oregano then stir and cook for 1 minute before tipping in both the tomatoes. Cover and leave to simmer gently for at least 15 mins but up to an hour. Season to taste and melt in the soft cheese. Blend with a stick blender. Add torn basil and chilli flakes (if using) this sauce is great for tricking boyfriends or children into eating their veggies. It’s good with pasta, meatballs, sausages most things and can be made in a big batch and frozen.

3 Heat grill to medium and oven to 200C/180C fan.  Put the chicken on a lightly oiled baking sheet and grill one side for about 3-4 minutes, until golden. Pour your tomato sauce into a roasting tray. Scatter with more basil. Place your chicken, cooked side down, onto the sauce then top with the cheeses. Cook in the oven for 15-18 mins, until golden and bubbling. For extra crunch flash under the grill again after cooking, but keep an eye on it or it will catch quickly. Serve with salad, greens, or pasta if you like.

NB. This recipe makes quite a lot of sauce, enough for when eating it with pasta, if you don’t like it quite as saucy then freeze half of the sauce or keep it in the fridge for up to 3 days.