Healthy Recipes

Charred onions with balsamic, walnuts and ricotta

Brush sweet onions in a balsamic honey glaze, bake until tender and serve with dollops of creamy ricotta for an easy veggie side

Charred onions with balsamic, walnuts and ricotta

Ingredients
  

  • balsamic vinegar 200ml
  • runny honey 75g
  • olive oil 2 tbsp
  • onions 5 peeled
  • garlic 1 clove skin on
  • walnuts 75g
  • ricotta 200g
  • whole milk 1 tbsp
  • flat-leaf parsley a small bunch ½ very finely chopped, ½ roughly chopped

Instructions
 

  • STEP 1
  • Combine the balsamic vinegar and honey in a small pan and boil fiercely, stirring occasionally, until reduced by 1/2. Mix 3 tbsp of this syrup with the olive oil, and set aside to cool to room temperature.
  • STEP 2
  • Heat the oven to 160C/fan 140C/gas 3. Heat a griddle pan over a medium heat and slice each onion into 5 thick rounds. In batches, brush the olive oil glaze over both sides of each onion slice and griddle until charred (keep any remaining glaze). When both sides are blackened with griddle marks, transfer to a baking sheet. When all the onions are griddled, season and bake in the oven for 40-45 minutes or until really tender. Add the garlic to the tray for the final 15 minutes.
  • STEP 3
  • While the onions are baking, toast the walnuts in a frying pan until browning and fragrant, then cool before roughly chopping.
  • STEP 4
  • When the onions are done, arrange on a serving platter, and drizzle over the remaining glaze. Put the ricotta in a mixing bowl with the milk, finely chopped parsley and a pinch of salt. Squeeze the soft, roasted garlic from its skin and mash with a fork, then add to the bowl too. Use an electric whisk to beat the ricotta until really smooth.
  • STEP 5
  • Dollop the ricotta in big spoonfuls over the onions, then scatter over the walnuts and roughly chopped parsley with some more seasoning. Eat just-warm or at room temperature, with crusty bread, or alongside a roasted chicken, if you like.
olivemagazine.com

Confit garlic with roasted tomatoes on toast

Mornings in Spain often start with ‘pan con tomate’ (toast slathered with tomato and garlic purée). Use British tomatoes in this deconstructed version

Confit garlic with roasted tomatoes on toast

Ingredients
  

  • garlic 4 whole bulbs
  • thyme 6 sprigs
  • olive oil 400ml
  • cherry tomatoes 300g halved
  • sourdough 4 slices toasted

Instructions
 

  • STEP 1
  • Heat the oven to 160C/fan 140C/gas 3. Cut the garlic bulbs horizontally across the tops, so that all of the cloves are revealed, and sit them snugly into a small, deep roasting tin. Add the thyme sprigs and a generous pinch of salt, and pour over the oil until the bulbs are nearly submerged, adding a little more if needed. Cook for an hour or until the cloves are really soft.
  • STEP 2
  • Put the cherry tomatoes cut-side up into a roasting tin and sprinkle with salt. Put into the oven for the final 25 minutes of the garlic’s cooking time.
  • STEP 3
  • Use a spatula to lift the garlic bulbs from the oil and cool slightly. Squeeze the cloves from their skins onto the toasted sourdough and pile on the tomatoes, along with a little of the garlic-perfumed oil (keep the rest for cooking – it will keep for two weeks in the fridge).

olivemagazine.com

Mexican charred sweetcorn soup

Spice up your soup with punchy ancho chillies in this Mexican inspired recipe

Mexican charred sweetcorn soup

Ingredients
  

  • dried ancho chilli 1 see notes below
  • vegetable oil 2 tbsp plus a little extra
  • onion 1 finely chopped
  • celery 2 sticks finely chopped
  • garlic 3 cloves finely chopped
  • sweet smoked paprika 2 tsp
  • ground cumin 2 tsp
  • roasted red peppers from a jar 4 chopped
  • vegetable stock 1 litre
  • corn on the cob 2
  • limes 2 1 juiced, 1 wedged to serve
  • coriander a small bunch chopped

Instructions
 

  • STEP 1
  • Put the ancho chilli into a small bowl and pour over enough boiling water to cover. Leave for 10 minutes, drain, then discard the seeds and stem.
  • STEP 2
  • Heat the oil in a pan and cook the onion and celery with a pinch of salt for 10 minutes until soft. Add the garlic and cook for a minute, then add the spices and cook for another minute. Add the ancho chilli flesh, peppers and vegetable stock, and simmer for 15 minutes. Season, then use a stick blender to whizz until smooth. Keep warm.
  • STEP 3
  • Meanwhile, heat a griddle pan over a high heat, lightly brush the corn cobs with oil and season. Cook the cobs for 8-10 minutes, using tongs to turn them until really charred. Put onto a chopping board and allow to cool slightly. Turn a cob up on its end, then use a large sharp knife to carefully remove the kernels in a downward movement. Turn and repeat until all the kernels have been removed, then repeat with the other cob.
  • STEP 4
  • Stir the lime juice into the soup and add the sweetcorn. Divide between 4 bowls, scatter over the coriander and serve with lime wedges.

One-pot creamy lemon and spinach ravioli

Ready in a flash, this creamy pasta one-pot uses shop-bought ravioli as a base for a nutritious vegetarian meal for two

One-pot creamy lemon and spinach ravioli

Ingredients
  

  • ravioli 250g pack (any kind will do)
  • frozen peas 100g
  • baby spinach 100g chopped
  • vegetable stock 200ml hot
  • soft cheese 4 tbsp
  • lemon 1 zested and juiced
  • parmesan or veggie alternative 50g, finely grated

Instructions
 

  • STEP 1
  • Heat the oven to 200C/fan 180C/gas 6. Put the ravioli in a baking dish and scatter over the peas and spinach. In a jug, whisk together the hot stock with the soft cheese, lemon zest and juice, and 1/2 the parmesan. Season well, pour over the ravioli, cover with foil and bake for 10 minutes.
  • STEP 2
  • Take off the foil, sprinkle with the remaining parmesan, then bake for a further 5 minutes before serving.

Gazpacho with cheesy pesto croutons

Use up ripe tomatoes in this silky-smooth Spanish soup and scatter with cheesy sourdough croutons

Gazpacho with cheesy pesto croutons

Ingredients
  

  • tomatoes 1kg very ripe chopped
  • cucumber ½ diced
  • green pepper 1 diced
  • garlic 1 clove chopped
  • extra-virgin olive oil 3 tbsp plus extra to serve
  • sherry vinegar 4 tbsp plus a little extra
  • Tabasco a few dashes
  • caster sugar 1 tsp
  • black peppercorns crushed to make ¼ tsp
  • sea salt flakes 1 tbsp plus a little extra
  • basil a small bunch chopped
  • CROUTONS
  • sourdough 2 thick slices cut into chunky croutons
  • garlic 2 cloves bashed
  • extra-virgin olive oil 2 tbsp
  • fresh pesto 4 tbsp
  • manchego or veggie alternative 50g, finely grated

Instructions
 

  • STEP 1
  • Tip all of the ingredients for the gazpacho into a large bowl and mix well. Cover and chill for 4-5 hours or overnight.
  • STEP 2
  • Use a stick blender or food processor to whizz the gazpacho mixture until very smooth, adding more salt or sherry vinegar to taste. Chill.
  • STEP 3
  • Heat the oven to 200C/fan 180C/gas 6. Put the sourdough croutons and garlic onto a baking tray, drizzle with the oil, season and toss well. Roast for 12-15 minutes or until really crisp. Add the pesto to the tray and toss really well again, then sprinkle over the manchego and cook until crisp and bubbling.
  • STEP 4
  • Spoon the gazpacho into bowls, then top with the cheesy croutons and a drizzle of oil.

Notes

Adapted from olivemagazine

Bean & barley soup

Low-fat, vegetarian and super-healthy, this filling one-pot lunch or dinner is packed with chickpeas, butter beans and pearl barley.

Bean & barley soup

Low-fat, vegetarian and super-healthy, this filling one-pot lunch or dinner is packed with chickpeas, butter beans and pearl barley

Ingredients
  

  • 2 tbsp vegetable oil
  • 1 large onion finely chopped
  • 1 fennel bulb quartered, cored and sliced
  • 5 garlic cloves crushed
  • 400 g can chickpea drained and rinsed
  • 2 x 400g cans chopped tomatoes
  • 600 ml vegetable stock
  • 250 g pearl barley
  • 215 g can butter beans drained and rinsed
  • 100 g pack baby spinach leaves
  • grated parmesan to serve

Instructions
 

  • Heat the oil in a saucepan over a medium heat, add the onion, fennel and garlic, and cook until softened and just beginning to brown, about 10-12 mins.
  • Mash half the chickpeas and add to the pan with the tomatoes, stock and barley. Top up with a can of water and bring to the boil, then reduce the heat and simmer, covered, for 45 mins or until the barley is tender. Add another can of water if the liquid has significantly reduced.
  • Add the remaining chickpeas and the butter beans to the soup. After a few mins, stir in the spinach and cook until wilted, about 1 min. Season and serve scattered with Parmesan.

Creamy chicken & asparagus braise

This delightfully summery, low-calorie, low-fat dish packs in plenty of greens and has a yogurt, tarragon and garlic sauce

Creamy chicken & asparagus braise

This delightfully summery, low-calorie, low-fat dish packs in plenty of greens and has a yogurt, tarragon and garlic sauce.

Ingredients
  

  • 2 skinless chicken breasts about 150g each
  • 10 medium asparagus spears each cut into 3
  • 1 large or 2 small leeks well washed and thickly sliced
  • 3 celery sticks sliced
  • 200 ml reduced-salt vegetable bouillon
  • 140 g frozen peas
  • 1 egg yolk
  • 4 tbsp natural bio yogurt
  • 1 garlic clove finely grated
  • small pack fresh tarragon chopped
  • new potatoes to serve (optional)

Instructions
 

  • Heat the oil in a large non-stick frying pan and fry the chicken for 5 mins, turning to brown both sides.
  • Add the asparagus (reserve the tips), leeks and celery, pour in the bouillon and simmer for 10 mins. Add the asparagus tips and peas, and cook for 5 mins more.
  • Meanwhile, stir the egg yolk with the yogurt and garlic. Stir the yogurt mixture into the vegetables and add the tarragon. Divide between two warm plates, then place the chicken on top of the vegetables. Serve with new potatoes, if you like.

Notes

Adapted from bbcgoodfood.com

 

Smoked paprika paella with cod & peas

Cod is a great source of stress-busting B vitamins and magnesium, so why not enjoy this easy peasy paella that’s also packed with three of your five-a-day, iron, folate and fibre.

Smoked paprika paella with cod & peas

Cod is a great source of stress-busting B vitamins and magnesium, so why not enjoy this easy peasy paella that's also packed with three of your five-a-day, iron, folate and fibre

Ingredients
  

  • 1 tbsp rapeseed oil
  • 1 onion finely chopped
  • 2 garlic cloves chopped
  • 100 g brown basmati rice
  • 1 tsp turmeric
  • 1 tsp smoked paprika
  • 500 ml reduced-salt vegetable bouillon
  • 1 large red pepper deseeded and chopped
  • 1 large courgette diced
  • 125 g frozen peas
  • 300 g pack skinless Atlantic cod loins cut into large chunks
  • small pack parsley chopped½ lemon, cut into wedges

Instructions
 

  • Heat the oil in a non-stick frying pan over a medium-high heat and fry the onion and garlic for a couple of mins to soften. Add the rice and spices, stir briefly, then pour in the bouillon and add the pepper. Cover the pan, reduce the heat and leave to simmer for 20 mins. Stir in the courgette, cover and cook for 10 mins more.
  • Add the peas and cod, cover the pan and cook for 10 mins more until the rice is cooked and the liquid has been absorbed. Toss with the parsley and serve with lemon wedges.

Notes

Adapted from bbcgoodfood.com

Vegan kale caesar salad with aubergine ‘bacon’

Swap bacon for crunchy, paprika-smoked aubergine slivers in our vegan twist on the classic caesar salad

Vegan kale caesar salad with aubergine bacon

Swap bacon for crunchy, paprika-smoked aubergine slivers in our vegan twist on the classic caesar salad

Ingredients
  

  • kale 100g
  • lemon 1 juiced
  • vegan mayonnaise 2 tbsp see recipe in the link above
  • Dijon mustard 2 tsp
  • nutritional yeast flakes 1 tbsp see notes below
  • soy sauce 1 tbsp
  • chunky croutons 20g
  • AUBERGINE 'BACON'
  • aubergine 1
  • maple syrup 2 tbsp
  • smoked paprika 2 tsp
  • garlic granules 1 tsp
  • spray oil

Instructions
 

  • STEP 1
  • Heat the oven to 190C/fan 170C/gas 5 and line two baking sheets with baking paper. Use a mandoline or sharp knife to very thinly slice the aubergine in long lengthways slices. Mix the maple syrup, paprika and garlic granules. Put the slices onto the baking sheets and spray lightly with oil. Cook for 10-15 minutes or until beginning to crisp, then brush with the maple syrup mixture and cook for another 5 minutes until really crisp.
  • STEP 2
  • Tip the kale into a large bowl and add the lemon juice and some seasoning. Massage really well with clean hands then leave for 10 minutes. Mix the mayo, mustard, yeast flakes and soy sauce together with 1 tbsp of water, then tip into the kale and mix well. Divide between two plates and break the aubergine ‘bacon’ into shards and sprinkle on top with the croutons.

Notes

Nutritional yeast flakes are deactivated yeast left over from beer-making that have a cheese-like flavour, often used to add umami to vegan and vegetarian recipes. It is available from ocado.com and health-food shops.
Adapted from https://www.olivemagazine.com