Mexican Bean Chilli
- 1 onion
- 1 red pepper, diced
- 1 tbsp olive oil
- 1 tsp chilli powder
- 500g beef mince
- 415g can beans
- 150ml beef stock
- 1 tbsp chipotle paste
- coriander leaves, rice and yogurt, to serve
- Fry the onion and red pepper in olive oil over a medium heat for 10-15 mins or until softened. Increase the heat, add the chili powder and cook for a few minutes before adding the mince. Cook until browned and all the liquid has evaporated.
- Tip in the beans, beef stock and chipotle paste. Simmer over a low heat for 15-20 mins. Season, serve with rice and yogurt.
Beans and Eggs for lunch
- 250g cheery tomatoes
- 1/2 a lemon
- extra virgin olive oil
- 4 sprigs of fresh basil
- 1 x 400g tin of cannellini beans
- 1 pinch of fennel seeds
- 2 large free-range eggs
- 2 slices of seeded wholemeal bread
- 2 heaped teaspoons soft cheese
- Pour the tomatoes into the pan with a 100ml of water, season, then leave to bubble for 1 minute.
- Place a frying pan on a high heat. Drain the beans and put into the hot pan with the fennel seeds and a pinch of black pepper. Leave for 5 minutes, shaking occasionally.
- Halve the tomatoes, place in a bowl and toss with the lemon juice, 1 tablespoon of oil and a pinch of sea salt.
- Crack in an egg on each side, then cover with a lid, plate or tin foil, reduce to a medium-low heat and slow-cook for 3 to 4 minutes for nice soft eggs, or longer if you prefer. Toast the bread while the eggs are cooking.
Cannellini beans are a source of protein, fibre, and contain vitamin C and magnesium, a mineral that helps our muscles to function well. This is a great light vegetarian option and full of protein. Protein helps to build and repair cells.
Yellow chicken Dinner
- 2 sprigs of fresh oregano
- 1 level teaspoon ground turmeric
- olive oil
- 2 x 120g skinless chicken breasts
- 200g green vegetables of your choice
- 150g wholewheat couscous
- Fresh mint, (optional), 15g
- 1 lemon
- 1 tablespoon blanched hazelnuts (beware of nut allergies)
- 2 large roasted peeled red peppers
- homemade houmous, or 2 tablespoons natural yoghurt
- Chop the oregano leaves, then place in a bowl with the turmeric, a pinch each of sea salt and black pepper and 2 tablespoons of oil to make a marinade. Toss the chicken in the marinade and set aside.
- Blanch the greens in boiling water until tender, then drain, reserving the water. In a bowl, just cover the couscous with boiling greens water, season, pop a plate on top and leave for 10 minutes.
- Pick and finely chop the mint leaves and stir into the fluffy couscous with the juice of half a lemon, then season to perfection.
- Toast the hazelnuts on a medium-high heat, removing and crushing in a pestle and mortar once lightly golden.
- Return the frying pan to a high heat and cook the chicken until cooked through.
Meanwhile, you can either make a quick houmous (put three-quarters into the fridge for another day if making a full batch) or use yoghurt. Serve the chicken with the couscous, peppers, greens and houmous or yoghurt, scattered with the hazelnuts if using.
Turmeric provides iron to help our blood to transport oxygen efficiently. This can help us feel less tired. Oregano has many health benefits from anti-inflammatory to immune support. Oregano may help digestive health by increasing nutrient absorption.
Pear, avocado and banana smoothie
- 1/2 ripe avocado, peeled and chopped
- 1 medium banana and 1 ripe pear, chopped
- 150ml milk of choice or water
- Place all the ingredients into a blender and blend
This smoothie is packed with nutrients like protein, fibre, potassium, vitamin E, B vitamins and essential fatty acids.
Poached pears in ginger yoghurt
- 2 pears
- lemon juice
- 1 stem ginger or use fresh ginger if preferred
- 1 tbsp of syrup from jar of stem ginger
- 1/4 tsp arrowroot
- 50g natural live yoghurt
- 115ml apple juice
- Peel and remove core from pears. Brush with lemon juice to prevent discolouration.
- Place the pear in an ovenproof dish and bake slowly until tender. Remove pears and allow to cool.
- Pour syrup into a pan and bring to a boil. Add the ginger. Remove a little liquid to make with the arrowroot, then return to the pan. Mix well and cook until the mixture thickens.
- Serve pears and pour over a little liquid and accompany with some yoghurt on the side.