BEETROOT, PASTA AND WATERCRESS SALAD

BEETROOT, PASTA AND WATERCRESS SALAD

Wheat, gluten, corn, soya, dairy, egg & nut free

Very colourful – and very tasty..

400g gluten/wheat free penne

sea salt and freshly ground black pepper

6 tbsp sunflower oil

24 slices well flavoured salami (check ingredients)

2 medium raw beets, scrubbed and grated

3 bunches watercress, coarse stems removed

6 tbsp cider vinegar

Cook the penne according to the instructions on the pack,

drain, season and stir in the oil.

Cut the salami into dice and add along with the grated beetroot.

Mix well, then add the watercress, saving a few sprigs

for decoration, and the vinegar. Mix well and season further

if necessary.

Decorate with remaining watercress before serving.

SERVES 6 – PPER PPORTION

451cals – 14g protein

21.5g total fat – 5g sat / 6.5g mono / 8.5g poly

53g carbohydrate of which 3.5g sugar

2.9g fibre – 457mg sodium / 1.1g salt

67mg calcium

GOOD SOURCE OF: Vitamin B6, B12, C, folate & iron

Source : www.foodsmatter.com

CHICKEN SALAD WITH PUMPKIN OIL 嫩雞沙律配南瓜籽油

CHICKEN SALAD WITH PUMPKIN OIL

Wheat, gluten, corn, nightshade, dairy, soya,

egg & nut free

The pumpkin oil and balsamic vinegar combine to make a really delicious

dressing for the chicken. Serve with new potatoes (if you can eat them)

and the cucumber salad below.

Ingredients -

3 tbsp olive oil

4 medium onions, very finely sliced

the cooked breast and thigh meat from one large chicken

sea salt and freshly ground black pepper

4 tbsp balsamic vinegar

8 tbsp toasted pumpkin seed oil

baby spinach and pink chicory leaves

Instructions -

Heat the oil in a heavy, wide pan then add the sliced onions and stir thoroughly so that the onions are well broken up.

Fry VERY gently, over a very low heat, for 40–45 minutes.

The onions should very gradually change colour and dry out but must not burn.

Slice the chicken meat and lay 1/3 out in a pie dish.

Grate over a little sea salt and black pepper and sprinkle over 1/4 of the onions.

In a separate bowl mix the balsamic vinegar and the pumpkin oil and spoon 1/3 over the chicken.

Lay another layer of chicken in the bowl and repeat the procedure twice.

You should end up with a good handful of onions left – lay them aside.

Leave the chicken to marinate for 3-4 hours.

To serve, arrange the spinach leaves and chicory in a dish.

Spoon over the chicken, pouring any remaining marinade

over the top.

Sprinkle over the remaining onions and decorate.

SERVES 6 – PER PORTION

461cals – 39g protein

30g total fat – 6g sat / 19g mono / 4g poly

8g carbohydrate of which 6g sugar

1g fibre – 177mg sodium / 0.4g salt

31mg calcium

GOOD SOURCE OF: Vitamin B6, niacin & zinc

(Source: FoodsMatter)

CRISPY PORK SALAD WITH LEMON DRESSING 香脆豬肉沙律

CRISPY PORK SALAD WITH LEMON DRESSING

It’s a really simple, tasty salad that is quite unusual - and it is also dairy and egg free.

4 rashers streaky, dry-cured bacon cut in strips

400g minced pork

1 tablespoon allspice powder

2 tablespoons vegetable oil

salt and freshly ground black pepper

For the dressing

3 tablespoons clear honey

finely grated zest and juice of 2 large lemons

3 tablespoons olive oil

1 tablespoon molasses

2 tablespoons tamari

1 teaspoon caster sugar

For the salad

1/2 iceberg lettuce, very finely sliced

1 small mouli (Japanese radish) very finely sliced into

shreds

8 pepperdew peppers, roughly chopped

1 small bunch watercress.

Preheat the oven to 200C/400F/gas mark 6.Heat a non-stick frying pan and cook the bacon strips until crispy.

Set aside on kitchen paper.

Meanwhile, place the pork, Chinese five spice powder and 1 teaspoon salt in a bowl and mix well.

Heat a large non-stick pan, add the vegetable oil and then the pork mixture.

As the pork heats up, break it up with a wooden spoon or spatula, until the meat is all loose and cooking nicely.

You will find that the meat starts to boil, this is quite normal.

Let it boil, stirring all the time. After a few minutes, the water will evaporate and the pork will start to cook in the small amount of oil, plus the fat from the pork.

Once the pork is really brown and crispy, after about 5 minutes, spoon it into a colander over a bowl to catch the fat and oil. Discard the excess fat.

Season the pork well.

Next make the dressing by placing the honey, lemon zest and juice, oil, molasses, tamari, sugar and a little salt and pepper into a bowl and whisk well.

Place the lettuce, mouli, pepperdew peppers and watercress together in a large bowl and spoon over the dressing, mix carefully.

Add the warm crispy pork and again mix well, but carefully.

Divide between 4 plates and top with the crunchy bacon. Serve at once.

CUCUMBER AND ARTICHOKE SALAD 青瓜雅支竹沙律

CUCUMBER AND ARTICHOKE SALAD

Wheat, gluten, corn, nightshade, dairy, soya, egg & nut free

A refreshingly different cucumber salad

Ingredients -

1 large cucumber

400g tin of artichoke hearts, drained

70g alfalfa sprouts

sea salt and freshly ground pepper

2 tbsp white wine vinegar

Instructions -

Cut the cucumber into relatively small

cubes, discarding any over-seedy sections,

and put in a bowl.

Cut the artichoke hearts into eighths and

mix into the cucumber.

Add the alfalfa sprouts, pulling them gently

apart so that they are well distributed.

Season with salt and pepper and sprinkle

over the vinegar before serving.

SERVES 6 – PER PORTION

23cals – 2g protein

0g total fat – 0 sat / 0g mono / 0g poly

3.5g carbohydrate of which 1.5g sugar

1.5g fibre – trace sodium / trace salt

16mg calcium

(Source: FoodsMatter)

JOAN CROMWELL’S CHICKEN AND APPLE SALAD 嫩雞蘋果沙律

JOAN CROMWELL’S CHICKEN AND APPLE SALAD

Wheat, gluten, corn, soya, nightshade, dairy,egg & nut free

And I mean Joan, as in wife of Oliver... I first found this recipe when I was researching a book on the food references in Samuel Pepys’ diary and it has been a firm favourite ever since.
The original, in The Court and Kitchen of Elizabeth commonly known as Joan Cromwell 1664, goes:

‘Take a hen and roast it, let it be cold, carve up the legs, take the flesh and mince it small, shred a lemmon and a little parsley and onyons, an apple, a little pepper and salt, with oyle and vinegar; garnish the dishes with the bones and lemmon peel and so serve it.’ I normally dispense with the bones...

the meat of a cooked chicken, cut up small

the grated peel and juice of 3 lemons

1 large tart eating apple, cut in small dice (skin on)

1 medium onion, peeled and finely chopped

2 large handfuls of parsley or watercress (I used watercress in

the dish in the photograph), roughly chopped

sea salt and freshly ground black pepper

3 tbsp olive oil

extra watercress or leaves

In a bowl mix the chicken, lemon peel, apple, onion and parsley or

watercress. Sprinkle to taste with sea salt and pepper then add the

lemon juice and olive oil and mix well.

Serve with extra watercress leaves.

SERVES 6 – PER PORTION

338cals – 41g protein

17g total fat – 4g sat / 9g mono / 2.8g poly

5g carbohydrate of which 4.8g sugar

0.9g fibre – 125mg sodium / 0.3g salt

36mg calcium

GOOD SOURCE OF: Vitamin B1, B12, C & folate

Source : www.foodsmatter.com