• Heat a large saucepan of salted water, add the pasta and cook as recommended — around 10 minutes
• Heat a little oil in a large frying pan on medium and sauté the onion for 5 minutes or until tender. Add the garlic, fry for 30 seconds then add the tomato puree and cook for a minute. Add the chopped tomatoes and lemon juice and cook for a couple more minutes
• When the pasta is ready, drain and add to the frying pan and stir to combine
• Portion in to serving bowls and sprinkle over with the topping. Absolutely delicious!
Toss your potato wedges with the oil and seasoning then pop in the oven until golden and crisp (around 20 mins)
While the wedges cook, make the salad. Put the eggs in a pan of water and bring to the boil then simmer for 10 mins. Once cooked, add the eggs to a bowl of cold water and allow to cool. Peel the shells and cut into thick slices
Place the sliced onion in a small bowl and pour over 1tbsp of the red wine vinegar and toss. Leave to soak for a few minutes to remove the raw onion bite
In a large salad bowl, whisk the remaining red wine vinegar together with the olive oil, capers and tomatoes. Add the onion (but not the vinegar), salad leaves and potatoes and toss gently, then top with the sliced egg
Firstly, make the ‘Mushrooms in Cheese & Parsley’. Add the cheese and parsley to a bowl. Heat the oil in a frying pan on high and add the mushrooms. Cook for around 2-3 mins or until golden-brown. Add to the bowl with the cheese and parsley and toss to combine
Heat the remaining oil in the same pan and add the eggs. Allow to cook for a minute for the bottom to firm up. Gently drag a fork through the egg to create folds of partially-cooked egg and allow to cook a little further. Add the mushrooms to half the omelette and fold over the other side using a spatula. Cook until the omelette is set to your liking
This is a spin on the traditional Sunday roast of roast chicken in tarragon sauce with roast potatoes. Except this dip is low carb and healthy. It’s made with cream cheese that’s accented with tarragon, lemon juice and chilli flakes for a tangy-spicy kick. Serve with chicken fillets cut into dunkable batons for a delicious healthy snack
Serves | 2
Prep | 5 mins
Mindfulness Factors | Healthy | High Protein | Low Carb | Snack
2 tbsp cream cheese
2 tsp dried tarragon
2 tsp lemon juice
1/2tsp chilli flakes
Salt and freshly ground black pepper, to taste
1 chicken fillet, cut into dunkable batons
Whisk the dip ingredients in a small serving bowl then serve alongside chicken fillet batons for a delicious healthy snack
Cauliflower rice is super healthy, low in carbs and tastes delicious with a lovely nutty aroma. Enjoy as part of a lighter curry or fajita rice bowl or simply add toasted cumin seeds and peas for a quick light supper
⁃ Bring a pan of salted water to the boil then add the pasta and cook according to instructions (around ten minutes)
⁃ Meanwhile, in a large pan or skillet, heat on high the oil for the courgette batons. Lightly salt the batons then add to the pan. Leave to sear for around 3-4 mins then toss and sear the other side for the same time. Set aside when ready
⁃ While everything cooks prepare the Herby Olive Oil. Add everything to a bowl and whisk to combine
⁃ When the pasta is ready, drain it and add to the pan along with the Herby Olive Oil. Toss to combine and heat through for a couple of minutes
Portion into serving bowls and grate over some Parmesan. Absolutely delicious!
⁃ Whisk your salmon sauce ingredients in a bowl then set aside
⁃ Pat dry the salmon with kitchen roll and season with salt. Place some foil over a baking sheet then add the salmon skin-side down. Pour the sauce over the salmon then cover with clingfilm and set aside while you make the cauliflower rice
⁃ Add the cauliflower florets to your food processor and pulse until a rice-like consistency is achieved
⁃ Back to the salmon, preheat your grill to high then add the baking sheet. Grill the salmon for around 15 minutes, or until it’s ready and the sauce has caramelised
⁃ Around 5 minutes before the salmon is ready, add the oil to a pan on med-high heat and cook the rice for around 5 minutes, or until light-golden in colour, stirring occasionally. Season before serving.
⁃ Portion the rice into serving bowls and top with the salmon. Absolutely delicious!
Not the most obvious choice of bedfellows, I grant you, but what’s the old adage? Try anything once, twice if you like it…
The first decision to make is your preferred choice of said condiment. After all, mustard isn’t just mustard. The varying types have differing levels of acidity, heat and sharpness.
Will it be your common-a-garden-squeezy-bottle yellow mustard, whole grain mustard, English mustard or something else? Permit me some advice if you will: Dijon isn’t just for sandwiches…
The next decision (how stressful is this?) is how you’ll add the mustard, do you spread it on like a sandwich, or do you drizzle it on like a salad dressing?
After much mucking-about in the kitchen, I settled on a very agreeable healthy dressing that combines Dijon mustard, organic extra virgin olive oil and zero-carb, zero-sugar maple syrup. Then I did a lot of testing, in my garden, in the sun. You know, to get my summer vibes on. It was an agreeable way to spend an afternoon but, I digress…the burning question is, which won the taste test, a dollop of Dijon or a drizzle of dressing?
For me, the dressing wins hands down. With neat Dijon, my taste buds go into overwhelm, I can’t taste the melon and it’s all much-too-much but incorporated into a dressing, I was in raptures. At times, the taste is sweet-and-sour then it’s hot-and-spicy later it’s zingy-and-refreshing. I love it. It may well be my favourite healthy dressing for summer 2021.
It looks great too providing some much needed zing to your plate, especially when it’s drizzled majestically in the sun and turns into liquid gold. In other words, it’ll be a guaranteed talking-point with friends over lunch.
There are also the health benefits of eating mustard with your melon. Healthline says “Mustard is rich in glucosinolates and powerful antioxidants, both of which promote health and may protect against various diseases.”[i] So, what’s not to like?
So if you like (and can tolerate) mustard then channel your inner hedonist…
“I’ll try anything once, twice if I like it, three times to make sure.”
Wonderful Watermelon Salad with Marvelous Mustard Dressing