Wendy's Fitness for life
44U Plan
This months NEW recipes -
November
🍂November’s Recipes 🍂
This month’s recipes bring together a delicious selection of warming autumn dishes, combining traditional comfort food with exciting flavours from around the world. Seasonal vegetables feature throughout adding colour, flavour and goodness. There’s something for everyone to enjoy as the evenings turn cooler. Delicious, satisfying and full of flavour, these recipes are perfect for autumn!
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Rabbit with mustard & bacon
Serves 4, 390 kcal, Fibre 0.2 g (not including new potatoes)
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50g butter, softened
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small handful parsley and tarragon leaves, chopped
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1 small garlic clove, crushed
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grated zest ½ lemon
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2 rabbit legs
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10 slices pancetta
For the mustard sauce
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3 tbsp crème fraîche
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1 tbsp Dijon mustard
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1 tbsp grain mustard
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lemon juice
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steamed, peeled new potatoes, to serve
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Mash the butter with the herbs, garlic and lemon zest, then chill. This can be done up to a day in advance. Use a small sturdy knife to scrape the meat away from the thigh bone part of the rabbit leg. Try and create a pocket around the bone rather than cutting into the actual meat. When you get to the joint, cut or snap the bone away.
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Halve the butter, roll into two logs, then stuff into the cavity of each rabbit leg. Wrap the slices of pancetta around each leg so that they join underneath. The rabbit can be prepared up to a day ahead and kept in the fridge.
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Heat oven to 220C/200C fan/gas 7. Place the rabbit on a shallow roasting tray and roast for 20-30 mins (see tip below), then leave to rest for 5 mins. While the rabbit is cooking, make the sauce. Heat the crème fraîche with both mustards and simmer for 2-3 mins until thickened slightly. Season to taste, then add a squeeze of lemon juice and set aside.
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To serve, spoon some sauce onto each plate and carve the rabbit into thick slices. Arrange the rabbit on top of the sauce with some steamed new potatoes on the side.
Meatloaf in Tomato Sauce
Serves 4 to 6 Per serving
(if serving 6) 520 kcal, Fibre 6 g
(if serving 4) 780 kcal, Fibre 9 g
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1 onion
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olive oil
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1 teaspoon ground cumin
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1 heaped teaspoon ground coriander
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12 Jacob’s cream crackers
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2 teaspoons dried oregano
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2 heaped teaspoons Dijon mustard
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500 g minced beef
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1 large egg
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2 sprigs of fresh rosemary
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12 slices smoked bacon or pancetta
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1 lemon
For the tomato sauce
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1 onion
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2 cloves of garlic
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½-1 fresh red chilli
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olive oil
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1 teaspoon smoked paprika
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1 x 400 g tin of chickpeas
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2 tablespoons Worcestershire sauce
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2 x 400 g tins tomatoes
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2 tablespoons balsamic vinegar
Method
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Preheat the oven to full whack.
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Peel, finely chop and place the onion in a large frying pan over a medium-high heat with 2 tablespoons of oil.
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Season, add the cumin and coriander and fry for around 7 minutes, or until softened and lightly golden, stirring every 30 seconds. Remove to a large bowl to cool.
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Wrap the crackers in a tea towel and smash up until fine, breaking up any big bits with your hands.
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Add to the bowl of onion with the oregano, mustard and minced beef. Crack in the egg and add a really good pinch of sea salt and black pepper. With clean hands, scrunch and mix it up well.
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Move the meat mixture to a board, then pat and mould it into a large, rugby-ball shape and rub over a little oil.
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You can either cook it now or put it on a plate, cover, and pop in the fridge until needed. If you're cooking it now, place the meatloaf in a casserole-type pan or baking dish, then pop in the hot oven.
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Immediately reduce the temperature to 200ºC/400ºF/gas 6 and cook for 30 minutes.
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Meanwhile, for the sauce, peel and chop the onion into 1cm dice, then peel and finely slice the garlic along with the chilli.
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Place in a large frying pan on a medium-high heat with 2 tablespoons of oil, the paprika and a pinch of sea salt and black pepper.
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Cook for around 7 minutes, or until softened and lightly golden, stirring every 30 seconds or so.
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Drain and add the chickpeas, along with the Worcestershire sauce, tomatoes and balsamic vinegar.
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Bring to the boil, breaking up the tomatoes with the back of a spoon, then reduce the heat and simmer for 10 minutes. Taste the sauce and season if needed.
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To finish, pick the rosemary leaves into a bowl. Remove the meatloaf from the oven and pour all the fat from the pan over the rosemary, mixing well.
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Spoon your sauce around the meatloaf, lay the slices of bacon or pancetta over the top and scatter over the rosemary leaves. Put the pan back in the oven for 10 to 15 minutes, or until the bacon turns golden and the sauce is bubbling and delicious.
Turmeric scrambled eggs
Serves 2, Kcals 370 kcal, Fibre 3.5 g
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1 tsp coconut oil
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½ garlic clove, finely chopped
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100g spinach leaves
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4 large eggs
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50ml coconut milk
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2 tsp grated turmeric
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Lots of black pepper
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2 slices sourdough bread, toasted
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Put the coconut oil in a non-stick pan over a medium heat. Lightly fry the garlic, add the spinach leaves and wilt for a few mins – add a splash of water if they stick.
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Whisk the eggs with the coconut milk and turmeric & black pepper.
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Add to the pan with the spinach and stir continuously for 5-8 mins until the scrambled eggs are at the desired consistency. Serve on slices of toasted sourdough.
Choucroute garni (Cabbage and sausage stew)
Serves 4 590 kcal Fibre 7 g (not including mash)
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4 onions, sliced
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200ml white wine
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100ml white wine vinegar
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1 tbsp thyme leaves
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1 star anise
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1 tsp fennel seeds
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1 tsp black peppercorns
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2 carrots, diagonally sliced
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2 celery sticks, peeled to remove the stringy part and cut into 4
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8 garlic cloves
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1 medium Savoy cabbage, cut into 8 wedges
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6 German garlic sausages (or good-quality chipolatas)
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400g whole piece of smoked bacon, skin removed and cut into large chunks
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400ml chicken stock
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mashed potato, to serve (optional)
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Heat oven to 160C/140C fan/ gas 3. Heat 1 tbsp vegetable oil in a large flameproof casserole dish or heavy-based pan. Fry the onions for 10-15 mins until soft. Add the wine and vinegar, along with the herbs and spices, and reduce to a glaze.
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Add the carrots, celery and garlic to the pan, mix well, then lay the wedges of cabbage on top. Snuggle the sausages and bacon between the cabbage chunks before pouring over the stock. Put the pan on the heat, bring to a simmer, then cover with a lid and cook in the oven for 1 hr 30 mins, stirring halfway through.
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Once cooked, serve in bowls with mashed potato, if you like.
Roast squash & kale salad with orange
Serves 2 330 kcal, Fibre8 g
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2 red onions, each cut into 4 thick rings
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4 garlic cloves, unpeeled
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8 small wedges of butternut squash (prepared weight 250g/9oz)
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2 tsp rapeseed oil
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½ tsp caraway seeds
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½ x 60g bag baby kale
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50g pomegranate seeds (about ¼ of a large fruit)
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50g feta, crumbled
For the dressing
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1 orange
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1 tbsp cider vinegar
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1 tsp rapeseed oil
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2 tbsp pumpkin seeds
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Heat oven to 200C/180C fan/gas 6. Toss the onions, garlic and squash in the oil, then arrange in a single layer on a baking tray and roast for 25 mins.
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Remove the garlic and set aside, turn the veg over with a fish slice, sprinkle over the caraway and return to the oven for 10 mins more.
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To make the dressing, pare the zest from half the orange and put in a bowl. Cut the peel and pith from the orange with a sharp knife. Working over the bowl to catch the juices, cut out the segments from between the membrane. Stir in the vinegar, oil and pumpkin seeds. Discard the skin of the roasted garlic, mash the soft cloves and add to the bowl. Stir well.
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Pile the roasted veg onto a platter or plates, top with the kale, then spoon over the dressing and toss. Scatter over the pomegranate seeds and feta, and serve.
Lamb & squash biryani with cucumber raita
Serves 4, Kcals 480 Fibre 7.5 g
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4 lean lamb steaks (about 400g), trimmed of all fat, cut into chunks
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2 garlic cloves, finely grated
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8 tsp chopped fresh ginger
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3 tsp ground coriander
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4 tsp rapeseed oil
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4 onions, sliced
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2 red chillies, deseeded and chopped
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170g brown basmati rice
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320g diced butternut squash
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2 tsp cumin seeds
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2 tsp vegetable stock cubes
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20cm length cucumber, grated
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100ml bio yogurt
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4 tbsp chopped mint, plus a few extra leaves
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handful coriander, chopped
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Mix the lamb with the garlic, 2 tsp chopped ginger and 1 tsp ground coriander and set aside.
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Heat 2 tsp oil in a non-stick pan. Add the onions, the remaining ginger and chilli and stir-fry briefly over a high heat so they start to soften. Add the rice and squash and stir over the heat for a few mins. Tip in all the remaining spices, then stir in 500ml boiling water and the bouillon. Cover the pan and simmer for 20 mins.
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Meanwhile, mix the cucumber, yogurt and mint together in a bowl to make a raita. Chill half for later.
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About 5 mins before the rice is ready, heat the remaining oil in a non-stick frying pan, add the lamb and stir for a few mins until browned but still nice tender. Toss into the spiced rice with the coriander and serve with the raita and a few mint or coriander leaves on top.
Crushed potato colcannon with bacon & poached eggs
Serves 4, 350 kcal, Fibre 5.5 g
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600g new potatoes, well scrubbed and halved
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400g cabbage, washed, trimmed and finely shredded
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2 tsp sunflower oil
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4 rashers smoked streaky bacon, cut into 2cm slices
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6 spring onions, trimmed and finely sliced
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25g butter, cubed
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4 large fridge-cold eggs
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Put the potatoes in a saucepan and cover with cold water. Bring to the boil, then reduce the heat to a simmer and cook for 18-20 mins or until tender.
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Meanwhile, fill a second pan with water, bring to the boil and cook the cabbage for about 3 mins until just tender. Drain in a colander, run under cold water to quickly cool, then drain again.
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Ten mins before the potatoes are ready, heat the oil in a large non-stick frying pan and fry the bacon for 3-4 mins until lightly coloured. Add the spring onions and cabbage to the frying pan and heat through, stirring.
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Half-fill the pan used to cook the cabbage with water, bring to the boil, then reduce to a very gentle simmer. Meanwhile, drain the potatoes in a colander, then return them to their pan. Add the butter and seasoning, and crush roughly with a potato masher. Stir the cabbage, bacon and onions lightly into the potatoes. Keep warm over a very low heat.
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Crack the eggs into the gently simmering water and poach for 3 mins. Spoon the colcannon onto 4 warmed plates. Remove the eggs from the water with a slotted spoon and place on top. Season with black pepper and serve.
Succulent braised venison
Serves 8 350 kcal, Fibre 2.5 g
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2 carrots, roughly chopped
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140g turnip or swede, roughly chopped
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2 onions, roughly chopped
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3 celery sticks, roughly chopped
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olive oil and butter, for frying
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1 garlic clove, crushed
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1kg boned leg or shoulder of venison, cut into large chunks (or buy ready-cubed venison for stewing)
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5 tbsp plain flour, seasoned with salt and pepper
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2 tbsp redcurrant jelly (or rowan or hawthorn jelly)
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450ml dry red wine (Rioja is good)
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450ml beef stock
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2 thyme sprigs
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1 bay leaf
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Heat oven to 180C/fan 160C/gas 4. Fry the vegetables in a little oil and butter in a heavy-based casserole for 4-5 mins until golden. Tip in the garlic and fry for a further min, then set aside.
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Put the venison into a plastic bag with seasoned flour and shake to coat. Add a little more oil and butter to the pan, then fry the venison over a high heat, stirring now and then, until well browned. Don’t crowd the pan – cook in batches if necessary. Set aside with the vegetables.
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Add the redcurrant jelly and wine to the pan, and bring to the boil, scraping up all the bits that have stuck to the bottom. Pour in the stock, then add the thyme, bay leaf, meat and vegetables. Season if you like and bring to the boil. Cover and transfer to the oven for about 1½ hrs or until tender. Remove from the oven and check the seasoning.
