Ultra Filling Tomato Soup

This week's soup was good old tomato. But I added a little twist so that it was nicely thick and filling. This also meant that it packed in a bit of protein too. 

Health benefits of tomatoes:
Their antioxidant properties help fight off disease and their high beta-carotene helps to protect the skin against sun damage. Alongside this, tomatoes also contain vitamins A, C and K all good for eyesight and immunity. 

This soup is less than 40p per portion and is really easy to make!

Recipe (4 servings): 

Ingredients: 
2x 400g tin chopped tomatoes - 31p each
1 tsp bouillon stock - 6p 
400ml boiling water 
1 onion - 9p
oil (I use rapeseed)- 2p
400g tin haricot beans (or cannellini beans) - 60p
2 carrots - 15p
2 garlic cloves - 2p
1/2 tsp chilli flakes - 3p

Method:

• Heat the oil in a large saucepan 
• Chop up the onion and add to the pan
• Once it has turned transparent and soft, add the stock, tomatoes, beans, garlic, sliced carrots and chilli flakes. 
• Bring to the boil and then allow to simmer for about 20 minutes or until the carrots have softened. 
• Blend and serve.

**Add a dollop of basil pesto to serve for a little more flavour**

Salmon fishcakes with sweet potato fries

I have been wanting to try sweet potato fries for so long and yesterday was the perfect opportunity. 

I wanted something different from rice to have with my salmon fishcakes and found a recipe that had sweet potato fries as an accompaniment. 

They are really easy to make and are a much healthier alternative to normal fries.

I served them with some greens. I recently discovered spring greens. From the same family as kale, and with a taste a little like cabbage, they are really affordable (59p per pack) and can be kept at ambient temperature which means they don't take up valuable fridge space. 

(Serves 1)- 96p

Ingredients:

1 large sweet potato - 15p

1 frozen salmon fillet, defrosted - 75p

2 tbsp oil - 4p

1 tsp paprika - 2p

Method:

• Preheat the oven to 200oC
• Scrub your sweet potato under the tap to get any mud off the skin
• Slice into wedges and scatter on a baking tray
• Drizzle with 1 tbsp oil and sprinkle on the paprika
• Put them in the oven for about 30 minutes or until they are golden and tender, give the tray a shake halfway through
• Whilst they are cooking,put the salmon fillet in a bowl and mash it with a fork. At this point you can throw in some spring onions or chilli to give it a little kick.
• Split the salmon mixture into two halves and heat the rest of the oil in a frying pan. 
• About 5 minutes before your fries are finished, split the salmon mixture into two halves and heat the rest of the oil in a frying pan. 
• Shape the salmon into patties and fry for about 2 minutes on each side or until golden on the outside and cooked in the middle.
• Serve with your favourite veg and the sweet potato fries.

Food Prep - Roasted Vegetables

I found myself in uni quite a lot this week. Rather than buying lots of expensive lunches at the union or taking a couple of chocolate bars in to suppress my hunger, I decided that meal prep was the best way. 
On Sunday I cut up lots of yummy vegetables, piled them into a big roasting tray and drizzled with a little oil. 
Roasted vegetables, not only have a lovely flavour and texture, they also are versatile and delicious cold. I often throw in which ever vegetables I have in the fridge or fit in with the rest of the week's meals. 
You can then just keep them in a bowl or tupperware box in the fridge and decant them each day. I normally combine it with some grain to keep me fuller for longer. I like to vary this, but normally stick to quinoa, rice or whole wheat couscous.  
The vegetables cost about 46p per portion.

Roasted veg (about 4 lunches):
2 x courgettes - 60p
125g mushrooms - 50p
1/2 onion- 5p
2 carrots - 15p
1 tomato - 10p
sweet potato - 15p
2 beetroots - 30p

Throw all the veg into a roasting tray with a drizzle of oil and bake for 20-30 minutes at 180-200oC. Give them a shake halfway through to ensure even roasting.

quinoa (50g uncooked) - 50p
couscous (50g uncooked)- 10p
rice (50g uncooked) - 7p

Admittedly, quinoa is quite a treat as it is quite pricey but it is really high in protein and high in complex carbohydrates which means feeling fuller for longer without the bloating. 

*** On some days I threw in some feta and basil pesto to add a little boost (credit goes to Mumma Mac for the idea) ***

Super healthy 2-ingredient pancakes

Its pancake day!!!

Which means.... Healthy pancakes!

When I typed in 'healthy pancakes' into google lots of fuddy duddy recipes came up asking for buckwheat flour, liquid stevia, egg whites etc. 
I almost gave up until I found this... 
http://www.thelondoner.me/2015/02/blue-banana-pancakes-grain-freebloat-free.html

Requiring just two ingredients bananas and eggs,its the perfect way to still enjoy pancakes on a budget, without ruining your diet.

I'm not going to lie to you and tell you they taste exactly like the ones you are used to. Because they don't. I too was a little apprehensive that they would taste like a weird banana omelette, but was pleasantly surprised to discover that they are just like a light fluffy pancake, slightly sweeter than a normal one, with a slight banana-ry tinge to the flavour.

Recipe (makes 4-5): 
Ingredients:
1 medium-large banana- the riper the better - 10p
2 eggs - 23p
a generous pinch of baking powder (optional)- it just makes it fluffier
butter or oil to grease the frying pan

Method:

• Mash the banana up until there are almost no lumps remaining
• Add the eggs and whisk up to combine and get lots of air into the mixture
• Add the baking powder at this point too if you are using it
• Heat up your frying pan on a medium heat
• Plop in a little butter or oil (I used butter) and heat through
• Add a generous tablespoon of the mixture to the frying pan and tip it to allow the mixture to spread
• Keep an eye on it at this point as it can burn easily
• When it starts to bubble on top, flip it over and cook the other side (about a minute or two each side)
• Put it on a plate, add your favourite pancake fillings (i had peanut butter and honey, and berries and honey) and enjoy! 

Carrot, Sweet Potato and Ginger soup

This soup was last week's lunch. I had a bit of a sweet potato themed week! 
I adapted this recipe from the Riverford Organic website found here:
http://www.riverford.co.uk/recipes/view/recipe/sweet-potato-carrot-ginger-soup
The carrot and sweet potato make it quite sweet which is perfect to keep away the post-meal sugar cravings. The ginger quantity can easily be adjusted to personal preference depending on the amount of heat you want. 
Again, soup really is quite inexpensive and when homemade is super healthy! 
This soup cost about 25p per portion!

Health benefits of carrots:
I was always told as a child to eat my carrots and I would be able to see in the dark. Carrots are full of vitamin A which is known for maintaining good eyesight. Unfortunately, this doesn't mean night vision. Vitamin A is also great for skin, hair and nails.

Health benefits of ginger: 
ALthough I used ground ginger rather than root in this recipe, it still can have significant benefits to health. 
Ginger is a natural anti-inflammatory and also antiviral. Its anti-inflammatory properties means that it effectively relieves aches and pains (perfect for post-exercise). Combined with antiviral, means that it should be your go to home remedy to fight colds and prevent them. 

Recipe (4 portions)
Ingredients:
1 tbsp oil (I use rapeseed): 2p
1 onion: 11p
400g carrots 21p
400g sweet potato: 44p
1 garlic clove: 1p
1 tsp ginger: 2p
1 litre vegetable stock (I use bouillon powder): 20p

Method: 

• Heat the oil in a large sauce pan and add the onion. 
• Once it has softened, and becomes almost transparent add the carrots, garlic and sweet potato
• After a couple of minutes add the stock and ginger and bring to the boil
• Turn down the heat to a simmer and let it bubble for about 15-20 minutes, until the vegetables are soft. 
• Take off the heat and leave to cool for a couple of minutes.
• Blend until smooth and enjoy.

***I serve my soups with wholemeal toast or oatcakes***

Deliciously Ella's Sweet Potato, Lentil and Coconut Curry

A year ago today I went to India with the amazing charity Raleigh International. As I ate curry everyday there, I thought it was the perfect opportunity to introduce you to this beauty of a recipe. 

It is perfect for students as you can make a huge batch of it at the weekend to last you through the week. It is also freezable. 
For any spice-o-phobes out there don't worry, this curry is not at all spicey. It is just creamy and sweet and delicious AND super healthy.
At just 64p per portion its a no-brainer.

Health benefits of sweet potato:
Vitamin A for smooth skin, as well as healthy hair, teeth, bones and nails. It also is a complex carbohydrate, keeping you fuller for longer- essential on a student budget and good for your waistline too. 

Health benefits of lentils:
Full of protein, keeping sugar cravings at bay, whilst being essential for muscle repair and development.

Recipe (serves 5): 
Ingredients:
1 400g can chopped tomatoes - 33p
1 400g can coconut milk - 50p
1/2 tbsp cumin - 0.7p
1/2 tbsp turmeric - 0.7p
1/2 tbsp ground ginger - 0.7p
750g sweet potato - 82p
80g olives (approximate) - 80p
250g red lentils - 50p
150g brown rice - 23p

(serve with your favourite green veg- I had kale and broccoli)

Method:

• Preheat the oven to 180oC.
• Put the tomatoes, coconut milk, and spices in a large pan and bring to the boil
• Chop the sweet potatoes into rough cubes and add to the bubbling liquid along with the lentils and olives.
• Mix and take off the heat. Transfer to an lidded oven proof dish (I used a large, lidded, glass pyrex) and put in the oven.
• Cooking time is relatively flexible, but I would say no less than 40 minutes in the oven (the perfect amount of time to cook the rice). 
• Take out of the oven and serve.