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This months NEW recipes -

April
1 April Bowel care month.png
April
Is both IBS Awareness and Bowel cancer awareness, so this month’s recipes are all high fibre to help with your bowel movements.
8 Green tahini chicken & cannellini bean salad
7 Plum & noodle salad with miso-tahini dressing (V)
4 Root vegetable rogan josh
6 Borlotti beans with Pancetta & Tomatoes
5 Glazed sweet potato baked lentils
1 king prawn fennel and butterbean stew
2 Pork & Mushroom Tantanmen
3 Braised lentils & aubergines with pomegranate (V)

King prawn, fennel & butter bean stew

Serves 2 Kcal 394, Fibre 14g

  • 1 tbsp extra virgin olive oil, plus a little extra for drizzling

  • 1 bulb/s fennel, finely sliced, any fronds reserved for garnishing

  • 1 clove/s garlic, crushed

  • 500ml Chicken Stock, or use a stock pot

  • 250g Cherry Tomatoes

  • 400g can Butter Beans in Water, drained and rinsed

  • 250g pack frozen Raw King Prawns, defrosted

  • 1 lemon, zest

  • Pinch chilli flakes, to serve (optional)

 

  1. Heat 1 tbsp oil in a frying or sauté pan over a medium-high heat, then add the fennel. Fry, stirring often, for 6-7 minutes until the fennel is softening and a little golden. Add the garlic and cook, stirring, for 2 minutes more.

  2. Stir in the stock, tomatoes and butter beans, bring to a simmer and cook for 15 minutes, stirring occasionally.

  3. Add the prawns, then simmer for 3-4 minutes more until they are cooked through, pink and opaque. Season to taste.

  4. Divide the stew between bowls and scatter over the lemon zest. Finish with some black pepper and the fennel fronds, chilli flakes (if using), and a drizzle of olive oil.

 

Cook’s tip

Instead of prawns, you could also use white fish, such as cod fillet, cut into chunky pieces. Simmer until it is opaque and flakes easily with a fork. 

​

Recipe from Waitrose - https://www.waitrose.com/ecom/recipe/king-prawn-fennel-and-butter-bean-stew

1 king prawn fennel and butterbean stew.jpg

Pork & Mushroom Tantanmen

Serves 4, Kcals 562, Fibre 21g

  • 250g Ramen Noodles

  • ½ x 25g jar shiitake mushrooms

  • 1 tbsp sunflower oil

  • 500g pork mince

  • 2 clove/s garlic, crushed

  • 5 cm piece ginger, peeled and grated

  • 1 tsp Chinese five spice

  • 4 salad onions, finely sliced, white and green parts separated

  • 2 tbsp soy sauce

  • 2 tbsp clear honey

  • 4 tbsp tahini

  • 4 tbsp Chiu Chow chilli oil (or to taste), plus extra to serve

  • 2 tsp toasted sesame seeds, to serve

  • For the broth

  • 4 tbsp Ramen Soup Base (I use Kikkoman)

  • 150g fresh shiitake mushrooms, sliced

  • 235g pack 2 pak choi, any damaged outer leaves removed, cut into eighths lengthways

 

  1. Boil the noodles according to pack instructions, then drain, run under hot water for 2-3 minutes and toss to wash off the starch. Run under cold water to cool completely, then set aside.

  2. For the broth, put the soup base into a large saucepan and add 1.1L boiling water. Bring to a steam and add the fresh shiitake mushrooms and the pak choi. Leave to gently steam while you cook the pork.

  3. Put the half jar of shiitake into a small bowl, cover with just-boiled water, then leave to soften for 10 minutes. Meanwhile, heat a frying pan over a high heat and add a drizzle of oil. When shimmering, add the pork mince with a little salt and fry for 5-6 minutes, turning often, until the water simmers off and the mince is browned all over. Add the garlic, ginger, five spice and salad onion whites, then fry for 2-3 minutes more until fragrant. Squeeze the soaked mushrooms, then roughly chop, add to the pork with the soy and honey and fry for 3 minutes more, until caramelised and browned. Keep warm over a low heat.

  4. Put 1 tbsp tahini into each of 4 ramen or deep soup bowls and mix with ½-1 tsp chilli oil, or to taste. Gradually ladle the steaming broth over. Add the tahini, stirring so it combines, then add the vegetables and noodles. Top with the pork and scatter with sesame seeds and salad onion greens. Add more chilli oil on top, if liked, then serve.

 

Cook’s tip

If you’d prefer, you can use smooth peanut butter instead of tahini.

 

Recipe from Waitrose - https://www.waitrose.com/ecom/recipe/pork-and-mushroomtantanmen

2 Pork & Mushroom Tantanmen.jpg

Braised lentils & aubergines with pomegranate (V)

Serves 6: Kcals 193, Fibre 15g

This tasty dish can be served as a side with Chicken or lamb, 

but works perfectly as a vegetarian main course too.

  • 225g lentils or green lentils, rinsed

  • ½ tbsp ground cumin

  • 2 aubergines, peeled and cut into cubes

  • 6 tbsp pomegranate molasses

  • 1½ tbsp olive oil

  • 4 clove/s garlic, finely sliced

  • 1 1/2 lemon, juice (you may want more), 1/2 wedges

  • ½ x 20g pack dill, leaves only, roughly chopped

  • ⅓ x 25g pack mint, leaves only, torn

  • 3 tbsp pomegranate seeds

  • Flatbreads, to serve (optional)

 

  1. Put the lentils into a large saucepan, add the cumin and enough water to cover by 4cm and simmer for 15 minutes.

  2. Add the aubergines and molasses to the lentils with about 300ml more water, then season and cook, partly covered with a lid, for 25 minutes, or until the aubergine flesh has broken down. The mixture should be soft and pulpy and not too wet.

  3. Heat the oil in a frying pan and sauté the garlic until golden. Stir the garlic and the oil it’s cooked in and the lemon juice into the lentils and aubergines and cook for 5 minutes more.

  4. Taste to see if more lemon juice or seasoning is needed. Pour into a warm serving dish and stir in about ⅔ of the herbs. Scatter the pomegranate seeds and remaining herbs on top, then serve alongside the lemon wedges.

 

Recipe from Waitrose - https://www.waitrose.com/ecom/recipe/braised-lentils-aubergines-with-pomegranate

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Root vegetable rogan josh (V)

Serves 4: Kcal 330, Fibre 12g

  • 2 medium potatoes

  • 300g carrots

  • 350g pack turnips

  • 1 large parsnip

  • 4 tbsp rapeseed oil

  • 2 cardamom pods

  • 4 whole cloves

  • 1 cinnamon stick

  • 1 tsp table salt

  • 1 tbsp ground ginger

  • 1 tsp fennel seeds

  • 2 tbsp Kashmiri Spice mix

  • 2 tbsp Natural Greek Style Yogurt, at room temperature

  • Cooked rice, to serve

  • Poppadom’s, to serve

 

 

  1. If possible, make this the day before. Peel and cut the potatoes, carrots, turnips and parsnip into even-sized cubes, about 3-4cm across.

  2. Warm the oil over a high heat in a large wok or sauté pan with a lid. Add the whole spices and sizzle for about 30 seconds. Add the vegetables one by one, stirring quickly to seal them. Add the potatoes first, then the carrots, turnips and parsnips. Add the salt and mix well.

  3. Reduce the heat to medium and mix in the ginger, fennel and Kashmiri Spice mix with a splash of hot water – stir well to prevent the spices from burning. Cover with 400-500ml hot water, put the lid on and cook for 10-15 minutes, until the vegetables are soft but still hold their shape.

  4. Remove the pan from the heat, cool slightly for 5 minutes, then return to a low heat and gradually mix in the yogurt, a spoonful at a time. Leave the curry to simmer for 5 minutes with the lid off, until the red oil rises to the surface. Season to taste.

  5. Serve with rice and poppadom’s. This is a great make-ahead recipe, as it tastes even better the next day – leave to cool completely, then cover and chill in the fridge. Reheat gently and thoroughly until piping hot and cook the rice at the same time.

 

Cook’s tip

Cold-pressed rapeseed oil mimics traditionally used mustard oil well, but if you don’t have it, try sunflower or any neutral cooking oil with a pinch of mustard powder.

 

Recipe from Waitrose - https://www.waitrose.com/ecom/recipe/root-vegetable-rogan-josh

4 Root vegetable rogan josh.jpg

Glazed sweet potato baked lentils (V)

Serves 4: Kcal 601, Fibre 9.6g

  • 2 tbsp Avocado Oil

  • 1 onion, finely chopped

  • 2 clove/s garlic, finely chopped

  • 2½ cm piece of fresh ginger, grated

  • 300g red split lentils

  • 1 tbsp curry Paste

  • 400ml vegetable stock

  • 600ml Coconut Milk Alternative

  • 1 large sweet potato, about 350g

  • 200g baby leaf greens, chopped

  • 1 tbsp maple syrup

  • 1 tsp nigella seeds

 

  1. Heat 1 tbsp oil in a flameproof casserole and cook the onion, garlic and ginger for 5 minutes until golden.

  2. Stir in the lentils, curry paste, stock and coconut drink and bring to a simmer. Season and simmer for 15 minutes.

  3. Preheat the oven to 200°C, gas mark 6. Thinly slice the sweet potato, then brush with the remaining avocado oil and season lightly.

  4. Stir the greens into the lentils, then arrange the sweet potato, overlapping, on top. Bake for 25 minutes. Brush the sweet potato with maple syrup, sprinkle over the nigella seeds and return to the oven for 5-10 minutes until the sweet potato is cooked through and lightly browned.

 

Recipe from Waitrose - https://www.waitrose.com/ecom/recipe/glazed-sweet-potato-baked-lentils

5 Glazed sweet potato baked lentils.jpg

Borlotti beans with Pancetta & Tomatoes

Serves 4: Kcals 402, Fibre 15g

  • ½ tbsp extra virgin olive oil, plus more for drizzling (optional)

  • 200g smoked bacon lardons

  • 1 onion, finely sliced

  • 3 clove/s garlic, crushed

  • 2 tbsp tomato purée

  • 500g cherry tomatoes

  • 3 x 410g cans borlotti beans, drained and rinsed

  • 500ml chicken stock from a pouch or can

  • 2 sprig/s rosemary, plus extra to serve

  • 15g Parmigiano Reggiano, grated

  • Crusty bread, to serve

 

  1. Put the extra virgin olive oil and lardons into a large sauté or shallow casserole pan over a medium heat, then heat slowly so the fat from the lardons begins to run. When sizzling, fry for 5 minutes, stirring often, until crisp and golden. Remove to a plate with a slotted spoon, leaving the fat in the pan.

  2. Add the onion and fry for 5-6 minutes, stirring often, until softened but not coloured – scrape up any crispy residue from the base of the pan as you stir. Stir in the garlic and tomato purée, cook for 2 minutes more, then add the tomatoes, borlotti beans, stock, rosemary and reserved pancetta.

  3. Bring to a simmer, then lower the heat and put a lid on to part-cover the pan. Simmer for 10 minutes, then remove the lid and simmer for 20 minutes more, stirring often, until the beans and tomatoes are soft and the liquid has reduced and thickened.

  4. Season to taste, then drizzle with extra virgin olive oil (if liked). Scatter with the parmesan and some roughly chopped rosemary leaves. Serve with crusty bread on the side for mopping up the juices.

 

 

Cook’s tip

To bulk the recipe out a little more veg, wilt some spinach into the beans 2 minutes before serving.

 

FREEZE AHEAD

Follow the recipe up to the end of step 3, then cool, pack and freeze for up to 1 month. Defrost completely, then transfer to a pan and heat until simmering and piping hot throughout. Add a splash of just-boiled water if it needs loosening. Follow step 4, then serve.

 

Recipe from Waitrose - https://www.waitrose.com/ecom/recipe/borlotti-beans-with-pancetta-tomatoes

6 Borlotti beans with Pancetta & Tomatoes.jpg

Plum & noodle salad with miso-tahini dressing (V)

Serves 4: Kcals 516, Fibre 16g

  • 150g Frozen Edamame Beans

  • 250g wholewheat noodles

  • 2 tsp sesame seeds

  • 2 tbsp tahini

  • 1 tbsp White Miso Paste

  • 2 unwaxed limes, zest and juice of 1, 1 in wedges

  • 2 tsp maple syrup

  • 10g ginger, finely grated

  • 160g pack Marinated Tofu Pieces

  • 1 ripe avocado, chopped

  • 4 ripe plums, sliced

  • 25g pack coriander, leaves finely chopped

 

  1. Cook the edamame beans in a pan of boiling, salted water according to pack instructions, adding the noodles for the final 3 minutes and stirring frequently to separate them. Tip into a colander and refresh under cool water, drain well, then tip into a large bowl. Meanwhile, toast the sesame seeds in a small pan for 1-2minutes until golden; set aside.

  2. Make the dressing by mixing the tahini, miso, lime zest and juice, maple syrup and ginger in a bowl with 3-4 tbsp warm water (to the consistency of single cream).

  3. Toss the dressing through the noodles and edamame; season. Stir in the tofu, avocado, plums and 2/3 of the coriander. Divide between plates or bowls, then scatter over the coriander and toasted sesame seeds. Serve with the lime wedges to squeeze over.

​

Recipe from Waitrose - https://www.waitrose.com/ecom/recipe/plum-noodle-salad-with-miso-tahini-dressing

7 Plum & noodle salad with miso-tahini dressing (V).jpg

Green tahini chicken & cannellini bean salad

Serves 2: Kcals 590, Fibre 15g

  • ½ x 400g pack Chicken Mini Fillets

  • 25g pack flat leaf parsley

  • 25g pack coriander

  • 2 cloves garlic

  • 30g tahini

  • ½ lemon, juice

  • 400g can cannellini beans, drained and rinsed

  • ½ cucumber, diced

  • 1 carrot, peeled and coarsely grated

  • 1 small red onion, finely chopped

  • 50g wild rocket

  • Extra Virgin Olive Oil, to drizzle (optional)

 

 

  1. Place the chicken in a small saucepan and cover with cold water. Add a pinch of salt, bring to the boil, then simmer gently for 8-10 minutes until completely cooked through, the juices run clear and there is no pink meat. Drain well, then once cool enough to handle, tear or chop into bite sized pieces and place into a bowl.

  2. Meanwhile, to make the green tahini dressing, set aside a few of the herbs to garnish, then place the rest in a blender with the garlic, tahini, lemon juice, 3 tbsp cold water and a pinch of salt and whizz until very smooth. Check the seasoning, then pour the dressing over the chicken. Cover and chill until ready to serve.

  3. Stir together the beans, cucumber, carrot and red onion

  4. Divide the rocket, bean salad and green tahini chicken between two bowls. Scatter over the reserved herbs, drizzle with olive oil if liked, then serve.

 

Cook’s tip

For the juiciest texture (and if time allows), leave the chicken to cool completely in the water before draining. Or if you have any leftover roast chicken, this is a delicious
way to use it up.

 

Recipe from Waitrose - https://www.waitrose.com/ecom/recipe/green-tahini-chicken-and-cannellini-bean-salad

8 Green tahini chicken & cannellini bean salad.jpg

Designed by AME solutions

Your Plan ...Your Way - 44U

Devised by Ann-Marie Edmunds

from First Taste Nutrition www.first-taste-nutrition.com

No reproduction without prior permission -

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