Tag Archives: Peas

Pea, kale, fennel & smoky bacon soup

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Posted in: DF, LF, S, SF, V, WF

If kale really isn’t your thing but you want some of its (biblically proportioned) health benefits, stick it in soup. While the freshness of the pea in this old classic is retained, the antioxidant, fibre and nutrient dense kale adds a meaty, heartiness which is perfect for fresh spring days and, should you so wish, summer slimming prep. Soup’s also surprisingly quick: this takes 15 mins.

Pea, kale, fennel & smokey bacon soup

Feeds 4-6

INGREDIENTS

1 tbsp coconut or olive oil
4 rashers smoked bacon – optional, the fennel seed gives this lots of flavour
1 onion, chopped
3 tsp ground fennel seeds
500g frozen peas
1 ltr Boullion or chicken stock
200g chopped curly kale, stalks retained
Sea salt and black pepper

METHOD

Set 1 dsp of the oil to heat, then fry bacon until it starts to brown. Remove and set aside. Add remaining oil, followed by onions once hot. After a couple of mins stir through ground fennel seeds.

Once onions have started to turn translucent, add in kale, then stock. Bring to the boil and simmer for 5 mins. Add peas and chopped bacon and simmer for a further 5 mins.

Remove from the heat and blend. I use a hand blender for ease and minimal washing up.

Return to the heat, adding salt and pepper to taste, and serve.

 

Mash not Smash

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Posted in: SF, V, WF

On making my faithful old fish pie recipe, it occurred to me that perhaps my mash checklist could be considered more meticulous than most. In my defence, Root was essentially a mashed potato shop. Kind of. And my Granny was a beef farming Scot: we love our mince and tatties. Even my non cooking uncle felt compelled to bark instructions at me on the need for endless mashing and whisking as I sweated over his Aga. So, here’s my step by step guide on perfect mashed tatties.

Feeds 6 (or 4 farmer portions)

1kg potatoes: Rooster tend to lump less; and Maris Piper, a safe, readily available bet.
60g low fat cream cheese
3-4 tbsp olive oil
100ml warm, full fat milk (or cream if you prefer). I often drop all together.
Salt, lots of
Freshly ground black pepper

Method

  1. Peel potatoes and cut to similarly proportioned pieces. Quartering is generally a fair guide.
  2. Place in a large pan and just cover with cold water. Set to boil gently.
  3. After approx. 20 mins, test with a knife. You want soft right through, though not disintigrating.
  4. Drain off water and return pan to the lowest heat, ensuring all water evaporates. Dry potatoes are key if you want a fluffy, non-Smash, mash.
  5. Keeping the pan on the heat, start to mash. When you think you’re finished, go round again, working to remove all the lumps.
  6. Add cream cheese, salt and pepper and whisk with a fork.
  7. Add olive oil and milk (if using) and whisk until you feel the need to remove layers of clothing from having burned more calories than in a spin class.
  8. Taste, season, add more oil or milk if needs be. Whisk and test again.
  9. Ta dahhh!

Add wholegrain mustard, chives (added to hot milk then whisked through), lemon or frozen peas – they’ll de-frost in seconds. Potatoes go with everything so you can’t go far wrong.

Swapping the Rooster for new potatoes, skins on, and adding rosemary sea salt is my all-time favourite. Top with salmon and poached egg. Trust me. 

Note: Potatoes love salt and fat. There are times when no-one’s any the wiser if we cut out or swap the ‘baddies’, and there are times when food partners need to be respected, however waist expanding. So speeketh the Scot.

PP (6): 218 kcals Protein 3.7g Carbs 28.8g OwS 1g Fat 10.6g Sat fat 3.8g Salt 0.9g

PP (4): 328 kcals Protein 5.6g Carbs 43.3g OwS 1.5g Fat 15.9g Sat fat 5.6g Salt 1.4g

 

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Quinoa, feta, rocket & toasted seed salad

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Posted in: S, SF, V, WF

I hesitated over another salad recipe, but your requests aren’t to be ignored, and this may be our last chance to bank immune boosting ingredients before hitting mince pie debauchery.

This is my fail-safe dish that I never seem to tire of; post yoga or alcohol, it somehow always hits the spot. It’s the contrast of complete protein grain quinoa, against the peppery rocket; crunchy seeds against creamy feta. Popping, salty, nuttiness. Quinoa, feta & toasted seed salad, wholesomeseduction

Feeds 6

 

Ingredients

160g mixed leaves, including rocket
100g cooked quinoa
100g cooked puy lentils
150g peas (frozen & de-frosted also good)
80g sun dried or roasted tomatoes, chopped
80g feta, chopped
150ml vinaigrette
4 tbsp toasted seeds

Method

  1. Place leaves in serving dish and top with quinoa, lentils, peas, tomatoes and feta, in that order.
  2. Drizzle over vinaigrette and top with toasted seeds.
  3. Serve as a main dish or side salad. I often add a dollop of hummus or garam masala roasted chicken – super easy, watch this space. 

Papa Garcia’s tortilla (tor-tee-ya) / Spanish omelette next week, carb lovers!

180g PP: Kcals 248  Protein 9g  Carbs 16g  OwS 3g   Fat 17g  Sat. fat 4g   Salt 0.5g 

 

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Ricotta, pea & tomato pesto salad

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Posted in: LF, S, SF, WF

A super quick (and low in saturated fat, by the way) supper for your salsa.

Ricotta, pea & tomato pesto salad. Wholesome Seduction

Feeds 2

Ingredients

2 handfuls salad leaves: Chard, herbs, spinach & rocket all work
2 tbsp peas. Frozen are fine, just run under tepid water to de-frost
1 tbsp buffalo ricotta, crumbled
1 tbsp tomato salsa (mixed with yoghurt, half and half is good)
1 dsp toasted pine nuts

Method

  1. Dry fry the pine nuts in a frying pan until they begin to brown. Approx. 2 mins, tossing midway.
  2. In a serving dish or on two separate plates, pile the ingredients in the order listed above.

Serve as a side salad or with roast chicken or crusty bread as a light supper.

151 KCALS PROTEIN 6.6g FAT 11.2g SAT FAT 2.4g CARB 6.4g OwS 4.4g SALT 0.1g

 

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