Left Over Roast Chicken, Vegetable & Coconut Rice

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Left Over Roast Chicken, Vegetable & Coconut Rice

 

  • left over organic roast chicken - we always have 1/2 a chicken left over so use this for 2 of us. If you have less, you could add chicken breast or add some prawns to bulk it up
  • left over gravy (optional but delicious!)
  • 1 large red onion - diced
  • 1 thumb sized piece of ginger - diced or grated
  • 2 cloves garlic - diced
  • 1/2 head broccoli - cut into florets
  • 1 red pepper - diced
  • 1 handful green beans - halved
  • 1 bok choy - sliced
  • 1 can organic coconut milk
  • 1 tsp Marigold vegetable boullion powder
  • 1 tbsp tamari
  • 1 tsp turmeric
  • sea or himalayan salt & black pepper to taste
  • 120g brown basmati rice or rice noodles
  1. Heat a large saucepan on a high heat and add about a tsp of coconut oil. When hot, add the onion, garlic and ginger and cook till soft and darker in colour (may take 10-15 min). Make sure you don't burn them, add a little water if they’re catching.
  2. Add all the other veg except the bak choy, as well as the chicken, gravy and tamari. Keep stirring until the veg starts to cook slightly (not until cooked though otherwise the veg will end up overdone at the end of the meal).
  3. Add the coconut milk, boullion powder and turmeric. If using rice, add the rice now. You will need to keep an eye on it to see if you need to add any water as the rice soaks up the liquid. It will take about 10-15min on a low heat to cook. Add the bok choy when the rice is almost ready.
  4. If using rice noodles, simmer until the veg is just cooked, then add the noodles and bok choy. Cook for about 5 min until the noodles are soft (rice noodles don't take long to cook at all).
  5. Season to taste.
  6. Enjoy :-)

 

NB. you can use any veg for this! It doesn't have to be what I have written here. You could also cook the rice separate while cooking everything else to make it a faster dish.

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Onion Gravy

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Onion Gravy

  • 1 large red onion - chopped
  • 1 tsp coconut oil (unflavoured) - can use butter
  • 1 tsp organic butter (can use coconut oil)
  • 1 tsp wholegrain mustard
  • 1 dessert spoon organic Worcestershire sauce
  • 500ml vegetable stock (I use Marigold gluten free vegetable bouillon powder)
  • 1 dessert spoon rice flour

 

  1. Place a saucepan on a medium to high heat and add the coconut oil. When hot, add the onion and keep stirring until they are caramelised. This will take 15-20min. Then turn down to a medium heat.
  2. Add the butter and when melted, add the flour and keep stirring. 
  3. Once all the flour has absorbed, add the mustard and Worcestershire sauce and mix.
  4. Slowly add the stock while stirring until you get your desired thickness.
  5. Season to taste.
  6. Enjoy!

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Tomato Baked Chicken

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Tomato Baked Chicken

serves 2

  • 2 organic, free range chicken breasts
  • 400ml Tomato passata
  • 2 tsp Tomato paste
  • 2 cloves garlic
  • 1 onion
  • 1 red pepper
  • 1 courgette
  • 1 tsp chilli flakes
  • 2 tsp dried oregano
  • Bunch of fresh basil
  1. Preheat the oven to 180C.
  2. Chop the garlic, onion, red pepper and courgette and put into a baking tray.
  3. Add the passata, paste, chilli flakes, oregano and half the basil to the baking tray and mix together so everything is coated in the tomato sauce.
  4. Place the chicken breasts on top and season with black pepper and sea salt and place in the oven for 30min.
  5. After 15min baste the chicken with the tomato sauce.
  6. After 30min check the chicken is cooked by using a knife. If it is still pink, pop back into the oven for another 5-10min.
  7. Once the chickens cooked, serve with rice or sweet potato and veg, and enjoy! ☺

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Lemon And Rosemary Infused Sea Bass

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Lemon And Rosemary Infused Sea Bass

serves 2

  • 2 sea bass fillets
  • 1 unwaxed lemon
  • 4 large sprigs of rosemary
  • 2 cloves garlic
  • Black pepper
  • Olive oil
  • Sea salt/Himalayan sal
  1. Chop up 2 sprigs of rosemary and 1 clove of garlic and mix in with the sweet potatoes. Drizzle them with a little olive oil and use your hands to mix, so the sweet potatoes are evenly coated.
  2. Using a knife, slice the skin of the sea bass diagonally so the flesh is exposed and place into a baking dish flesh side down.
  3. Grate the lemon zest and squeeze the juice over the fish.
  4. Take the rosemary leaves off the remaining 2 sprigs and place in the cuts of the skin.
  5. Heat 1tsp coconut oil in a frying pan.
  6. Season with black pepper and sea salt then place in the frying pan skin side down. Cook until skin starts to crisper (3-4min), then flip over for 2min, or until fish is flaky.
  7. Place on a plate with rice and veg and enjoy!

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Thai Noodle Soup

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Thai Noodle Soup

serves 2

  • ½-1inch ginger (depending on your taste buds)
  • 2 cloves garlic
  • 3 shallots (or 1 onion)
  • 1 red chilli
  • 1 lemon grass
  • 250g shell off raw prawns*
  • 100g Rice noodles
  • 200g sugar snap peas
  • 6 florets broccoli
  • 200g mange tout
  • 100g baby sweetcorn
  • Filtered water- enough to cover all the vegetables and prawns
  • Fresh coriander (optional)

 

  1. Add lots of water to a pan. Aim for about half the pan to begin with and keep topping it up when needed.
  2. Chop the ginger, garlic, shallots and chilli and crush the lemon grass (keeping it pretty much whole) and place in the water to simmer for about 15 min.
  3. Once you feel the liquid has flavoured enough, add the vegetables and rice noodles and turn down to a low heat to soften them (but not fully cook the vegetables…we want as many nutrients as possible!). This should take about 5 min.
  4. Next add in your prawns for a couple of minutes until cooked.
  5. Serve in bowls with an optional sprinkle of fresh coriander.

 

* If you are vegetarian you can swap the prawns for organic tofu or tempeh. If you’re using tempeh, steam for 10-15min before adding into the soup.

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Healthy Chicken Goujons

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Healthy Chicken Goujons

Serves 2

  • 2 organic chicken breasts cut into strips
  • 100g gluten free bread 
  • 2 garlic cloves
  • pinch himalayan salt or sea salt
  • 1 tbsp paprika 
  • 2 eggs- beaten
  • 2 tbsp rice flour or gluten free flour
  1. Pre-heat the oven to 180 degrees.
  2. In a food processor, add the garlic, bread, salt and paprika and blitz until fine breadcrumbs are made.
  3. Place the beaten eggs, breadcrumbs, flour and chicken all in 4 separate bowls.
  4. One at a time, dip the chicken into the flour, then the egg, then the breadcrumbs. Make sure they are thoroughly coated.
  5. Place them in a baking dish and bake for 25-30min, or until golden brown.
  6. Enjoy with sweet potato chips and salad :-)

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Quinoa pizza base

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Quinoa pizza base

  • 1 ½ cup of quinoa
  • ½ cup water
  • 2 tsp gluten free baking powder
  • 1 tsp mixed herbs
  • ½ tsp Himalayan crystal salt
  • 1 tbsp melted coconut oil

 

  1. Rinse the quinoa and place into a bowl. Cover with water and leave over night or for 8 hours to soak.
  2. Once quinoa is soaked, pre heat the oven to 220 degrees.
  3. Drain and rinse the quinoa (the better it’s rinsed, the less ‘quinoa’ taste it has!) and place into a food processor with the water, baking powder, herbs and salt. 
  4. Process for about 1-2 min to smooth out the mixture.
  5. Line a baking tray/cake tin with grease proof paper and add the oil onto the paper (to make extra sure it doesn’t stick!)
  6. Pour the batter onto the tray and cook in the oven for 15 min.
  7. Once cooked for 15min, flip it over and cook for another 5 min.
  8. Place whatever toppings you want on top and cook in the oven for another 5-10min (depending on how cooked you want your toppings).
  9. Enjoy ☺ 

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Coconut and lentil curry

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Coconut and lentil curry

 

  • 1 onion, chopped
  • 2 cloves garlic, crushed
  • 1 tsp ground turmeric
  • 1 tsp mustard seeds
  • 1 tsp fenugreek seeds
  • 1/2 tsp chilli flakes (or more if you like a bit of spice!)
  • 1 courgette, chopped
  • 1 red pepper, chopped
  • 1/2 butternut squash, cubed
  • 1 carrot, chopped
  • 6 florets of broccoli
  • 100g red lentils
  • 1 can full fat coconut milk
  • 2 handfuls spinach
  • Fresh coriander to serve

 

  1. Fry off the onions and garlic with the spices in coconut oil until the onion is soft. Make sure the heat isn’t on too hot, you don’t want burnt spices!
  2. Add all the vegetables except for the spinach and fry for a couple of minutes. Then add the coconut milk and bring to the boil. If the liquid doesn’t cover all the veg, add some boiling water. Boil for about 5 minutes and bring down to a simmer.
  3. Add the lentils and simmer until cooked. You know they're cooked when they go soft and absorb all the water. If it goes too dry, add some more boiling water.
  4. When the lentils are cooked, turn off the heat and stir in the spinach until wilted. 
  5. Serve in bowls and sprinkle with fresh coriander. 

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Cheesy courgetti

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Cheesy courgetti

Serves 2

 

  • 2 courgettes
  • 120g cashew nuts
  • 2 tbsp nutritional yeast
  • 120ml water (hot or cold)
  • 1/2 red or orange pepper
  • juice of 1 lemon
  • 1 tbsp tahini
  • 1/2 red onion
  • 1 garlic clove
  • 1 tsp black pepper
  • pinch himalayan salt

 

  1. Spiralize the courgettes and cut them to make the ‘spaghetti’ shorter.
  2. Place all the other ingredients in a blender and blend till smooth.
  3. Pour into a bowl with the courgetti and mix.

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Chopped salad

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Chopped salad

  • Any vegetables/salad items! I use whatever left in my fridge! For example, roughly - 1 courgette, 1/4 butternut squash, 4 florets broccoli, 1/2 onion, 2 tomatoes, 1 carrots etc.
  • 1 tbsp tahini
  • 1 lemon- zest and juice
  • 2 tbsp olive oil
  • 1 tsp mixed herbs (or could add fresh herbs)

 

  1. Place all the ingredients in a food processor and pulse until the veg are chopped into small pieces and the dressing has fully covered all the ingredients.
  2. Enjoy with any topping, such as hummus, avocado, salmon, chicken, tofu etc. This is perfect to make in bulk and have in the fridge for interesting and quick lunches! 

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Vegetable Fritters

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Vegetable Fritters

(serves 2)

  • 4 eggs
  • 400g mixed vegetables (I use broad beans, peas, sweet corn and chopped spinach)- you can use frozen veg but defrost beforehand. I like using frozen spinach for these.
  • 1 tbsp rice flour
  • Juice of 1 lemon or lime
  • 1 handful of coriander or 2 drops of doTERRA coriander essential oil
  • Black pepper or 1 drop of doTerra black pepper essential oil
  • Coconut oil for cooking

 

  1. Place all of the ingredients (except coconut oil) in a big mixing bowl and stir until everything is mixed together and there are no lumps of flour or unmixed egg.
  2. Melt the coconut oil in a frying pan on a medium heat.
  3. When the coconut oil is hot enough, using a tablespoon, place 1 spoon of the mixture in the pan. Repeat this until the pan is full. 
  4. Cook for a couple of minutes then flip to cook on the other side.
  5. After a couple of minutes the fritters should be cooked so place on a serving dish. If you have more mixture, repeat this process until it has all gone. 
  6. If you want to keep the fritters warm you can put the oven on low (about 80-100 degrees) or you can save them and eat them cold (great for a pack lunch!).
  7. Serve with a massive side salad and enjoy! ☺

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Colourful Vegetable Quinoa

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Colourful Vegetable Quinoa

(serves 2)

  • 100g quinoa
  • ½  butternut squash 
  • 1 large or 2 small red onions
  • 8 florets of broccoli
  • 2 tomatoes
  • 1 red pepper
  • 1-2 tsp mixed herbs
  • 1 chilli- optional
  • Black pepper and Himalayan salt
  • 2 handfuls pumpkin seeds

 

  1. Turn the oven up to 180 degrees.
  2. Peel and chop the butternut squash. The smaller you chop it, the quicker it will roast! Then place it on a tray and cook in the oven for about 15-20min or until you can easily push a fork into them.
  3. Meanwhile, boil the kettle and place the quinoa, mixed herbs, seasoning and boiling water into a pan. I put enough water in the pan to cover the quinoa, this way I find I get it nice and fluffy without too much water or burnt bits on the bottom!
  4. Cook the quinoa for about 10min and then add in the onions, broccoli, tomatoes, red pepper and chilli, then cook for another 5 min. You want the veg to still be nice and crunchy and full of nutrients!
  5. Take the butternut squash out of the oven and mix through the quinoa.
  6. Have a taste and add more herbs and/or pepper if required.
  7. Serve up and then sprinkle with pumpkin seeds. Enjoy ☺

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