Tag Archives: Vegetarian

International Protein Packed Breakfast Tacos

I say international because I have brought together Mexican, Italian and French influences for this breakfast dish. I love tacos, especially for breakfast as they really break up the boring breakfast routine.
These are so versatile. You can add any type of protein, cheese, herbs and veggies.
Using corn tortillas keep the dish wheat free and low in carbs.

After my run this morning, a protein packed breakfast is exactly what my body craves. This was on the table in 5 minutes. And disappeared in about 2!

Ingredients:

2 corn tortillas
Handful of grape tomatoes
Few leaves of basil
A few crumbles of Chèvre, or any cheese you’d like
2 organic eggs
1/4 of avocado
Good quality olive oil
S&P

Instructions:

Heat the tortillas in a pan about 30 seconds on each side

Slice the tomatoes into quarters and slice the avocado into strips, tear the basil up

Scramble your eggs

Ensemble the eggs on the tortilla shells, add the avocado and tomatoes and crumbled chèvre, sprinkle on the basil. Add s&p and drizzle with olive oil.

Ready to eat!

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Summer Veggie Tacos with Spicy Fresh Salsa & Cumin Scented Guacamole

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I think I have tried almost every Mexican restaurant here in London. The bottom line is: I can make better Mexican food at home. So why not? Salsa and guacamole are so quick and easy to make, full of fresh ingredients, each bursting with their own distinct flavor.

After having spent so much time eating Mexican food in California, I know exactly what I like and how it should taste. So through memory and trial and error, I have perfected my recipes to suit my taste buds. The amazing thing is, once you have fresh, good quality ingredients, it’s quite simple to make. Smoked chipotle peppers are key, as is fresh coriander and great tasting cumin powder. I hope you enjoy these recipes as much as I do.

Mexican food has to be one of my favorite cuisines. It’s perfect for summer and thanks to the tasty spices, vegetarian options are a no-brainer. Luckily I found a great little authentic Mexican grocery store right here in London. I can buy deliciously fragrant dried chipotle peppers and homemade corn tortillas. If you are in the area you can check them out. They also have a home delivery service: http://www.casamexico.co.uk

You will need a mini food processor for this. The salsa and guacamole are a one pot dish, therefore they take about 2 mins to make and clean up is a snap!

INGREDIENTS:

SALSA:

  • 3 juicy ripe tomatoes
  • 1 handful of fresh cilantro
  • 1 clove of garlic
  • 1 smoked chipotle pepper (these come dried, so you should let them sit in a bowl of boiling water for 2 min before using)
  • 1 tbsp of dried oregano
  • s&p
  • the juice of 1 lime

GUACAMOLE:

  • 2 ripe avocados
  • 1 1/2 tsp of cumin powder
  • juice of 1 lemon
  • s&p
  • 1/2 handful of fresh cilantro

TORTILLAS:

  • 1 yellow pepper
  • 1 red pepper
  • 1 zucchini
  • 1 small onion (optional)
  • 1 clove of garlic, minced
  • 6 corn tortilla shells (minimum)
  • 1 tsp each: chipotle powder, chili powder and coriander powder
  • s&p
  • drizzle of olive oil

THE FIXINGS:

  • red cabbage slaw (red cabbage shredded, olive oil, 3 tbsp apple cider vinegar or lemon juice, s&p)
  • low-fat creme fresh, sour cream or greek yogurt
  • all natural, organic corn chips

INSTRUCTIONS:

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  1. Chop the peppers and zucchini into match sticks about 3 inches long.
  2. Place in a large bowl with the minced garlic, spices and drizzle with olive oil. Toss to coat thoroughly.
  3. In a pan over medium high heat, sauté the veggies until al dente, about 6 min, tossing frequently.

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  1. In the food processor add all of the guacamole ingredients and blend until relatively smooth, a little bit chunky, or if you prefer creamy and smooth all the way.
  2. Give the bowl a quick rinse under hot water and repeat with the salsa ingredients. Blend until somewhat smooth, “salsa” consistency. The salsa will have a bit of liquid as the tomatoes weren’t de-seeded. I personally like it this way, but to each his own, so if you prefer less liquid simply pour the salsa into to a strainer and strain the liquid out.

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  1. In a small pan over high heat, place the tortilla shells and cook for about 30 seconds on each side. No need to oil the pan.

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Ready to build your tortillas! Creme fresh on the bottom, veggies, red cabbage slaw and a spoonful of salsa. Done. Ready to inhale – I mean “eat” 🙂

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Homemade, fresh, healthy and delicious. Why settle for less than the best at a mediocre restaurant (and pay for it) when you can simply make it yourself, exactly how you like it? Nothing can be more satisfying than that. Enjoy!

Roasted Sweet Potato Hummus, Barley Risotto & Sautéed Garlicky Rainbow Chard

picisto-20130808123419-418938A few weeks ago I was on a shoot with the healthiest catering I think I have ever experienced in my 20+ years of modeling. Thankfully, I never forget a dish or flavor. So tonight I’ve recreated one of the delicious sides. I adore hummus. The taste, texture and simplicity of it. It’s actually quite versatile, you can keep it original with chick peas and cumin, or you can be as creative as you like. This version is with roasted sweet potato, tahini, garlic, lemon and smoked paprika. Mmmm…

I’ve also made a healthier version of Risotto, another fav, using high fibre, high protein, Barley instead of rice. Balanced out with some sautéed super greens: Rainbow Chard.

This takes about 30 minutes to make, all you need is a mini prep or hand blender. Feeds 2 people.

INGREDIENTS:

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  • 2 large sweet potato
  • 1 bunch of rainbow chard (or swiss chard or kale)
  • 1 cup of barley
  • 2 tbsp of pumpkin seeds
  • 1/2 cup of grated parmesan cheese (or any hard cheese you like- 1/4 for the sweet potato humus and 1/4 for the risotto)
  • juice of 1 lemon (divided between the humus and rainbow chard)
  • extra virgin olive oil
  • 2 garlic cloves
  • vegetable stock (homemade or cubes)
  • 2 tbsp tahini paste
  • 1 tsp each of cumin and smoked paprika
  • 1 pinch of fresh thyme, chopped
  • good quality sea salt & fresh cracked pepper

INSTRUCTIONS:

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  1. Turn oven on to about 375˚F
  2. Peel and chop the sweet potatoes into one inch pieces and rinse and drain. Place on a cookie sheet, drizzle with olive oil and S&P and bake for about 20 min.
  3. Rinse the barley and place in a pan with 2 cups of water/vegetable broth. Bring to a boil and then drop to a simmer, cook for about 25-30 min.
  4. Rinse and chop the rainbow chard, make sure to remove the stems as they are quite bitter in taste. NOTE: Rainbow chard is very strong in flavor, you could substitute with kale or even spinach if you prefer.
  5. In a pan over medium heat, toast the pumpkin seeds. Set aside.
  6. In the same pan, add the olive oil and once hot add in the chard. Sauté for about 3 min, then add in the chopped garlic for another 2 min.
  7. Add the chard into a dish and top with pumpkin seeds, drizzle of olive oil, s&p and lemon juice. Ready to serve.
  8. Once the sweet potato is cooked, remove it from the oven and add it to a mini food prep (or bowl so you can hand blend), then add in the garlic, tahini, smoked paprika, cumin, s&p, olive oil, lemon juice and grated parmesan (or leave out the cheese for a vegan option). Blend until smooth. Ready to serve.
  9. Once the barley has finished cooking and has absorbed the liquid you can add in your grated parmesan cheese, s&p, thyme and garlic. If you would like it creamy you can add a bit more water/vegetable stock. Ready to serve.

Plate up! Healthy and delicious! What a combo 🙂

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Health Benefits of Barley

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Health Benefits

When the weather’s cold, a big pot of soup simmering on the stove warms the heart as well as the hearth. Adding some whole grain barley to the pot will improve your health along with the flavor of whatever soup or stew you’re cooking. In addition to its robust flavor, barley’s claim to nutritional fame is based on its being a very good source of fiber and selenium, and a good source of phosphorus, copper and manganese.

Barley’s Fiber for Regularity, Lower Cholesterol, & Intestinal Protection

Wish you were more regular? Let barley give your intestinal health a boost. In addition to providing bulk and decreasing the transit time of fecal matter, thus decreasing the risk of colon cancer and hemorrhoids, barley’s dietary fiber also provides food for the “friendly” bacteria in the large intestine. When these helpful bacteria ferment barley’s insoluble fiber, they produce a short-chain fatty acid called butyric acid, which serves as the primary fuel for the cells of the large intestine and helps maintain a healthy colon. These helpful bacteria also create two other short-chain fatty acids, propionic and acetic acid, which are used as fuel by the cells of the liver and muscles.

The propionic acid produced from barley’s insoluble fiber may also be partly responsible for the cholesterol-lowering properties of fiber. In animal studies, propionic acid has been shown to inhibit HMG-CoA reductase, an enzyme involved in the production of cholesterol by the liver. By lowering the activity of this enzyme, propionic acid helps lower blood cholesterol levels. 

*From http://www.whfoods.com

 

NOT your boring Pasta Salad- to go!

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I LOVE pasta! I don’t care what anyone says 🙂 There is a time and place for it, this I will admit. Preferably lunch time, so you can burn off the calories from the carbohydrates throughout the day and as for place, pasta in pasta salad should have a supporting role. I like to have equal amounts of veggies as I do pasta, to keep a good balance of nutrients.

It’s finally summer here in London and a great way to get some fresh air, enjoy the sunshine AND save some money, is to picnic in the park for lunch. I have these great little BPA free reusable containers, with the fork and knife built in the lid, I just fill them up, grab a blanket and off I go!

Be creative with what you have. This was a mid-week lunch made with veggies I found in my fridge. Lots of different flavors will work, so you can substitute depending on what you have at home.

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INGREDIENTS:

  • 2 cups dried good quality pasta, I like penne or fusili for pasta salads, cooked al dente
  • handful of sugar snap peas
  • 1 heirloom tomato (if you can)
  • 1 small head of endive
  • 1 sweet red pepper
  • 1/2 can of artichokes
  • 1/2 tbsp of chopped fresh oregano (dried can be substituted)
  • 1 tbsp chopped fresh basil
  • 1 small garlic clove raw
  • 1/4 cup of grated good quality parmesan cheese (or a veggie substitute or for vegans, try some toasted pine nuts or pumpkin seeds)
  • drizzle of good quality olive oil
  • 1 tsp of freshly grated lemon rind
  • sea salt and freshly cracked pepper (you could also try some red pepper flakes if you want some heat)

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INSTRUCTIONS:

  1. Bring a pot of salted water to the boil for your pasta, cook for 10 min until al dente, drain and plunge into a bath of ice water to cool and stop the cooking process. Drain and set aside.
  2. Wash and chop all the veggies into bite size pieces, the peas I left whole.
  3. In a large bowl, add your pasta, fresh ingredients and lemon rind. Top with the parmesan cheese (or toasted seeds/nuts) and add enough olive oil and s&p to taste. Mix together well.

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4 steps and you’re done! Pack into lunch containers and head to your special spot for a healthy, homemade, inexpensive lunch under the sun.

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English Pea Bruschetta on Toasted Whole Grain Bread

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Beautifully bright green- they must be good for you! I love English peas (also known as Garden Peas, Green Peas) but my other half isn’t a fan. I think he might have the same attitude toward peas as many of us, weird little green things that are in a tasteless pile on our plates as a side dish. Usually bought frozen and then boiled to death. Sad.

Solution #1: Buy fresh peas (if you can). They are so fresh and tasty that you can actually eat them raw.

Solution #2: If you buy them frozen, boil them for about 1 minute and then dunk into an ice water bath to stop the cooking process and keep that intensely green color and crispness.

Solution #3: When dealing with ultra skeptical guests: garlic and parmesan on everything! That’ll usually do the trick 🙂

This now happens to be one of his (and mine of course) favorite snacks, and look at that, its made with peas! Changing peoples minds about foods is an amazing thing. Especially for them, as they have just added a new vegetable into their culinary world. Exciting!

This recipe literally takes about 2 minutes to make. You’ll need a mini food processor. Enough for 2 people, 2 toasts each.

IMG_3058Into the food processor:

1/4 cup of parmesan cheese (I cut a chunk off and let the processor do the grating for me)

1 tsp of fresh rosemary

1 cup of fresh English peas (raw or cooked for 1 minute and then placed in an ice cold water bath)

1 small clove of raw garlic

1 tbsp of olive oil

1 tbsp of balsamic vinigar

S&P

4 slices of whole grain bread, toasted

IMG_3063In it all goes, blend together until relatively smooth. Spread on toast, drizzle with a little good quality olive oil (optional) and serve. Delicious 🙂

Just wait until you read about the Health AND Environmental benefits of Peas! Amazing…

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Peas are naturally low in fat, about 1/3 of a gram per cup and full of vitamins and nutrients as you can see from the chart above. Thirty percent of your daily fiber requirement in just one cup of peas! An anti-oxident and anti-inflamatory food, peas have been known to help reduce stomach cancers, type 2 diabetes and promote a healthy heart.

Check this out:

Green peas stand out as an environmentally friendly food. Agricultural research has shown that pea crops can provide the soil with important benefits. First, peas belong to a category of crops called “nitrogen fixing” crops. With the help of bacteria in the soil, peas and other pulse crops are able to take nitrogen gas from the air and convert it into more complex and usable forms. This process increases nitrogen available in the soil without the need for added fertilizer. Peas also have a relatively shallow root system which can help prevent erosion of the soil, and once the peas have been picked, the plant remainders tend to break down relatively easily for soil replenishment. Finally, rotation of peas with other crops has been shown to lower the risk of pest problems. These environmentally friendly aspects of pea production add to their desirability as a regular part of our diet.”  Source: WHFoods.com

 

 

Sunday Lunch: Heirloom Tomatoes, Mozzarella Di Buffala and Basil. Fresh from the Farmers Market!

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Fresh, ripe and juicy heirloom tomatoes from the farmers market here in London. Finally! I’ve been waiting all winter for these.
One of my favorite salads and so simple to make. You see this salad all the time in Italian restaurants, also known as a Caprese Salad. But it’s so easy to make at home, so why not?

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Ingredients:

3-4 juicy ripe tomatoes
1-2 balls of Mozzarella Di Buffala or Burrata is also delicious (don’t use regular mozzarella as that won’t have as much flavor and it’s a bit chewy in texture, better for melting actually)
Handful of fresh basil leaves
Drizzle of good olive oil
Drizzle of good balsamic vinegar
Sea salt & fresh cracked pepper
Pinch of dried oregano

Instructions:

Cut the tomatoes in half and then each half into quarters. Or you can cut into slices if you prefer.

Drain the mozzarella and cut into equal size pieces as the tomatoes.

Arrange on a plate and drizzle with oil and vinegar, salt and pepper, sprinkle of oregano and chopped basil.

Ready to serve! Spring is here! 🙂

New Publicity!! The Food People’s FoodWatching Report

This was written up for the April Issue of whats new and hot in the food world by The Food People. Not bad, not bad…. 🙂 Check out my blog weekly and http://www.facebook.comhellofreshuk for my Hello Fresh Veggie recipes.

Simple step by step instructions, colorful photos to help you along and the ingredients are delivered right to your door- what could be easier than that? Check out http://www.hellofresh.co.uk  for more details.

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http://www.thefoodpeople.co.uk

Who thefoodpeople are

“the foodpeople are dedicated professionals from across the food industry. We live for food trends and thrive on creating market-leading food concepts. Our team is as talented as it is diverse. From chefs and nutritionists, food technologists and brand specialists to researchers, product illustrators and packaging designers, thefoodpeople team has one thing in common: a passion for food. Together, we have been supporting brands, retailers, manufacturers and service providers around the world with information on food trends and unique food idea generation expertise since 2004”