Corinne's"healthy option" Salmon and Cod fish cakes

                              

Hi Blogger's

When autumn approaches and the nights are drawing in this is the time for some comfort foods and here is a favourite of mine. This is a recipe that quick and easy to put together and a real treat to eat, I hope you enjoy them.

These quantities will make aproximately 14 medium size fish cakes. Remember each one is a portion size!

Ingredients:

500g of fresh organic Salmon

500g of Cod

100ml of apple juice

150g of porridge oats (I use a blend of oats and barley)

2 eggs

4 large carrots

2 large sweet potatoes

A handful of fresh parsley and rosemary

A good pinch of sea salt and black pepper

A dessert spoon of wholegrain mustard

A dessert spoon of Agave

A teaspoon of chilli powder.

This is how I put it together:

Pre- heat oven to 180 electric (fan) or 160 gas.

Place the salmon and cod in a baking tray with the apple juice cover in silver foil, cook in a pre- heated oven cook until tender, approximately about 20 mins.

When cooked drain away the juice and set the fish aside to cool.

Peel the sweet potato and carrots, roughly chop and place in a saucepan, cover with water and cook until soft, drain and put into a mixing bowl, add the mustard and agave and roughly blend together.

Mix the porridge herbs and chilli in a food processor until well bended. Lightly beat the eggs.

Then add all the ingredients and fish in a mixing bowl and combine, be careful not to break the fish up to much.

Form into to hand size cakes and place on a a baking try in a pre-heated oven for approximately 20min. or until they are firm to the touch.

Serve with sweet potato chips and salad, the fish cakes are delicious hot or cold, don't forget to drizzle on some home made French dressing

Corinne's  French salad dressing.

200ml of olive oil.

1½tsp. of wholegrain mustard.

50ml agave.

150ml of white balsamic vinegar.

Mix together and give a good shake.

(The fish cakes are suitable for freezing.)

Let me know what you think !

Enjoy

Luv

Corinne X

Corinne's delish Carrot Cake muffin

  Corinne's delish 'Carrot Cake' muffins

Hi Bloggers!

We all like to have the occasional treat, so I thought I would share with you my delish carrot cake muffins, this recipe also makes a great birthday cake. The muffins take about 10 minutes to put together, and about one hour to cook.

Ingredients

4 large eggs (eggs are high in protein they also contain vitamin D which helps the body absorb calcium)

200ml Agave (agave is a natural sweetener and has a low Glycaemic index; this means, you won’t get a sugar rush and crash and is great if you’re watching your weight)

200g sultanas (They are great for an energy boost and are high in fibre and low in fat)

200g Spelt flour (this grain is easy to digest and is also high in protein, but be aware that spelt contains gluten – some people may be allergic to gluten)

7 large carrots (this is a wonderful vegetable, a rich source of vitamins, even small amounts of carrot in your diet can reduce your risk of Cardiovascular Disease)

150ml olive oil (cold pressed extra-virgin olive oil contains the highest amount of vitamins)

1 fresh orange or lemon (bursting with vitamins and antioxidants, a great booster for your immune system - what more could you want)

1 teaspoon of Bicarbonate of soda (this has antacid properties, so no more heart burn!)

2 teaspoons of mixed spice and 1 of grated nutmeg also ½ teaspoon of chilli powder.

Now the fun part – putting it all together!

Pre-heat fan oven to 180°C or a gas oven to 160°C

You will need 12 muffin cases and a tray for the muffins, also two bowls to mix the ingredients separately in.

Grate the carrots into one of the bowls then add the chilli powder, Bicarbonate of soda, mixed spice, sultanas and spelt flour and mix well.

In the second bowl, mix your olive oil, egg and agave (I do the mixing in two separate bowls as I have found this method gives the best results).

Add the grated lemon or orange (don't forget to remove the pips) to the olive oil mixture.

Combine the two mixtures together, gently folding air into the mixture.

Place two to three table spoons of the mixture in to each of the muffin cases.

Pop in the oven for approximately 1 hour or until you can pierce the centre of the muffins with a knife and it comes out clean!

Enjoy, luv Corinne x

Corinne's yummy summer delight!

Hi bloggers,

I hope you enjoyed the last recipe.

Today we have a a fruity summer desert that is quick and easy to put together, one of my favourites and a delicious treat for any dinner party or just indulging yourself. 

Preparation time approx. 10 mins

Serves 4

Ingredients.

8 tablespoons of either natural fat free yoghurt or fat free goats milk yoghurt.

300g of mixed fresh seasonal berries.

300g of mixed frozen Berries.

4 teaspoons of honey.

100g Pistachios

Meringue

(I use 2 meringue nests, these are normally available in your local supermarket. This is optional if you are watching your weight)

This is how I put it together-

I like to use a large long stem wine glasses, add a teaspoon of honey to the bottom of each glass.

(Crush the frozen berries, I put them in a plastic bag and gently crush with a rolling pin)

Break the meringues into small pieces.

Then alternatively add generous tablespoons of yoghurt and fruit (2 to 3 to each glass) sprinkling the meringue in between the layers.

Add the mixed fresh berries, then a sprinkle of crushed pistachios.

Serve and enjoy !

You can share one between two if you are very close.

Summer salad with Chicken stir fry

Hi bloggers,Hope you are enjoying the recipes and find the 
information the food interesting.
Salads are a great favourite of mine,full of different flavours,
textures and colours.
Here is one of my summer favourites,with my special salad dressing
and a tasty quick stir fry chicken,makes a great lunch or dinner.

Salad Ingredients

500g Broad beans (this is the weight for fresh broad beans in pods)

50g Soya Beans

50g sugar snap peas

50g Black pitted olives

2 small cucumbers

8 tomatoes

I Romaine lettuce

1 Red pepper

50g of walnuts

50g of pumpkin seeds and almonds, dry fried

1 small raw beetroot

8 radishes

25g Halloumi cheese

230g Asparagus

A handful of mint leaves torn.

Chicken

500g chicken pieces (I like to use the skinned thighs, this is enough for four people.)

Sauce for chicken

1 teaspoon of Peanut butter

2 tsp of dark Balsamic vinegar

2 tsp of Agave

2 tsp of wholegrain mustard

Corinne's salad dressing.

200ml of olive oil.

1½tsp of wholegrain mustard.

50ml agave.

150ml of white balsamic vinegar.

and this is how I put it all together,

500g Broad beans Peel and blanch for a minute or two, drain and leave to cool, then split the bean from its outer skin, you will then have a beautiful crunchy broad bean ready to eat. (Broad beans are high in potassium and fibre.)

50g Soya Beans I use frozen soya beans, just blanch in boiling water for one minute and they are ready to use. (Soya beans are very high source in protein as well containing vitamins, minerals and fibre, a true super food.)

50g sugar snap peas Another great pearl! Sugar snaps peas contain many vitamins including vitamin K. (This little gem of a pea will help keep you feeling fuller for longer)

50g Black pitted olives Chop them if you wish, I like to leave them whole. (They are rich in vitamin E and have a higher mineral content than green olives. I read that eating olives helps to smooth out wrinkles and lines! great)

2 small cucumbers Slice the cucumbers in and half scoop out the pips, save for the salad, then slice length ways. (they have a high water content and are a great source of vitamins, minerals and fibre,)

8 tomatoes Roughly chop (tomatoes are high in antioxidants and full of minerals and vitamins and they are also low in calories.)

I Romaine lettuce Wonderfully rich in nutrients also low in calories.

1 Romano pepper I thinly slice the pepper, they are rich in vitamins and fibre.

50g of walnuts halves Rich in omega 3

50g of pumpkin seeds & almonds Bursting with vitamins and minerals (dry fry the nuts and seeds, leave to cool)

1 small raw beetroot Chop or thinly slice, beetroot is surprisingly low in calories and contain many vitamins, minerals and fibre. (I prefer raw beetroot to the ready prepared beetroot, you can really taste the difference!)

8 radishes Chopped or sliced another gem as they contain vitamin C as well as other vitamins and minerals (also great for weight loss)

Mint leaves roughly chopped or torn (mint is bursting with vitamins and minerals great for the digestion)

25g Halloumi cheese Chop into small pieces (although cheese is high in fats it also contains protein, so eat in moderation and enjoy)

230g Asparagus Either steam in a saucepan or microwave, this should take around 2 minutes. (Asparagus are full of vitamins and minerals as well as being great aid for weight loss.)

The Dressing

200ml of olive oil,

150ml of white balsamic vinegar.

1tsp of wholegrain mustard, 50ml agave.

Place the indigents in a blender and mix.

Place all the salad ingredient in a large dish and gently mix together. Just before serving lightly drizzle over the salad dressing.

To prepare the Chicken

You need a good non stick frying pan

500g chicken This is enough for four portions I use the thighs and cut them into pieces. Chicken is a great source of lean high quality protein, great for weight loss.

Use a high heat so the pan should is very hot, add the chicken pieces and cook until the chicken is lightly browned on both sides and cooked through. Mix the sauce ingredients together and add to the cooking chicken, stir and make sure all the chicken is coated. Cook for a further 3 or 4 minuets or until the sauce starts to brown.

Serve and enjoy, Luv Corinne.

Watercress,avocado and sweet potato soup

Hi Bloggers, I hope you enjoyed my last recipe.

I try to put together foods that are nutritional quick and easy.

Here is a wonderfully nutritious soup, I think it's absolutely delicious, I hope you think so.

Watercress, avocado and sweet potato soup

This is how I make it,

Add stock to two and a half pints of water.

(If you are buying a stock go for low salt variety. I always make my own, that probably sounds like I am a 'kitchen Goddess' but it is very simple. When you cook a roast chicken, (more about a perfect roast chicken another time) save the stock from the chicken and freeze it, now you have your own stock for your soups!)

Four large sweet potatoes

(Sweet potatoes are a great source of beta-carotene, fibre, potassium, and will help keep you feeling fuller for longer so perfect to aid weight loss!)

Three bunches of watercress,

(Watercress is very underrated and I think we often overlook it. Watercress is a power house of nutritious vitamins B1, B2, B6 also vitamin C and E and many minerals. Also containing fibre which may help in lowering cholesterol, the list goes on!)

One celery stick

(Celery is low in calories and high in fibre and contains antioxidants and another plus is that celery stops the craving for sugary foods.)

One Medium avocado

(I am often asked if avocados are OK to eat if you are trying to loose weight. I personally think you should include avocados in your diet as they contain mono-unsaturated fats which may help to lower cholesterol as well as containing potassium which helps to regulate blood pressure. Also containing vitamins, minerals and dietary fibre. So they are tasty to eat and good for you too.)

For the topping

50g of pumpkin seeds 50g of pine nuts 50g of flaked almonds.

Dry fry these luscious little nuts and seeds and set aside ready to sprinkle on top of each bowl of soup with some shavings of parmesan cheese, add a pinch of Anglesey sea salt and black pepper.

Here's the easy bit !

Peel and chop the sweet potatoes, place in a large saucepan add the stock and cook until soft, then blend together and set aside.

Add the watercress, celery, avocado and a little of the blended sweet potato to a food proccessor and just enough stock to moisten the mixture. When processed add to the stock in the saucepan and stir together.

Gently heat through and serve. Sprinkle the roasted nuts and seeds to each bowl with parmesan and serve.

enjoy !

Corinne's Oat Lemon and Chia Flapjacks

Hi bloggers!!!

I hope you enjoyed my last recipe.

I always think food should be as natural as possible, in fact as nature intended.

When I think about food I always try and think of the health benefits to be gained from that food.

I hope you find the information as interesting as I do.

These flapjacks are delicious, quick and simple.

If you enjoy eating as nature intended then you will love this raw food recipe. Its take about 5 minutes to put together and one hour to chill in the fridge then its ready to enjoy.

Ingredients

Dried dates 50g

Truly delicious, full of vitamins and minerals, a true super food.

Dried apricots 50g

Great for slow releasing energy. Helps with weight loss too. Also great for the digestion and packed full of vitamins and minerals.

Sunflower seeds 50g

These are wonderful seeds, full of vitamins, minerals and antioxidants. We all need plenty of antioxidants in our diet to help fight those free radicals (more about this later).

Raisins 100g

Raisins are full of natural sugar which means lots of energy.

Porridge oats 100g

Oats contain lots of slow releasing carbohydrates and will keep you feeling fuller.

Milled flaxseed 75g

I buy a mixed flaxseed which also contain nuts, omega 3, selenium, magnesium, fibre and vitamin E.

One tablespoon of organic honey

I always try and buy local honey.

One whole lemon (including skin) cut into very small pieces. (discard the pips)

Lemons are rich in vitamin C and also a great immune system booster.

Two tablespoons of hemp oil

Hemp seed oil is full of omega 6, 3, and minerals.

Two tablespoons of Chia seeds

This is a new discovery for me and what a find.

This little seed was used over 4,000 years ago by the Aztecs and the Incas. If it was good enough for them I thought I would give it a try!

Chia also helps keep you hydrated so that is another plus and they are full of vitamins and minerals; what a clever little seed!

Next is the easy bit...

Mix all ingredient in a food processor until it forms a dough, press the dough into a baking tray and chill in fridge for one hour.

Cut into square size treats and enjoy!!

Use a 20cm non stick baking tray.

The flapjacks can be stored in the fridge for up to a week in an air tight container.

Corinne's Kitchen Recipes

Hi, I am a nutritional therapist and over the past twenty years I have helped a lot of people to lose weight and most importantly keep it off.  Over the course of my career I have created a lot of healthy and nutritious recipes. People keep asking me for them so I thought that I would put them in a blog.  (you have got to keep up with the times!) I always enjoy inventing meals that look beautiful on the plate as well as being yummy and I have created everything from complete meals to cakes, tasty snacks and on the go treats. I thought I would share them with you and I hope your enjoy my recipes! I shall be adding more on a regular basis. Let me know what you think of them and remember they are all good for you in moderation!!!! enjoy!