Wendy's Fitness for life
44U Plan
This months NEW recipes -
September
September
We look at why we should eat seasonally in this month’s topics, so September’s recipes are all made with seasonal produce.
 |  |  |
|---|---|---|
 |  |  |
 |  |
Sweet potato, beetroot and chorizo salad
Serves 4, 475kcal, 6.5g fibre
-
2 ½ tbsp olive oil – 2 for the roasting and ½ for the dressing
-
500g sweet potatoes, peeled and cut into large cubes
-
2 small red onions, cut into small wedges
-
2 fresh beetroots, peeled and cut into wedges
-
2 sprigs of fresh rosemary
-
½ tsp Dijon mustard
-
112.5g (half a) Spanish chorizo ring
-
70g salad leaves
-
50g walnuts, roughly chopped
-
2 tbsp red wine vinegar
-
Pre-heat the oven to 180°C, fan 160°C, gas 4. Place the sweet potatoes, onions, beetroot and rosemary into a large roasting tray. Drizzle over 2 tbsp oil and place in the oven for 20-30 mins. Or until cooked through
-
Meanwhile, make the dressing. Put the red wine vinegar, ½ tbsp. olive oil, Dijon mustard into a small jar or bowl and mix. Set aside.
-
In a large frying pan, add the chorizo slices and cook for 2- 3 minutes or until cooked and golden. Remove and set aside.
-
When the vegetables are roasted, remove from the oven and cool. Get a large bowl. Mix together the roasted vegetables, salad leaves and chorizo and sprinkle over the walnuts. Serve with the salad dressing.
https://www.sainsburys.co.uk/gol-ui/recipes/sweet-potato-beetroot-and-chorizo-salad
Juicy pork meatballs with a butter bean mash
Serves 4, Kcals 410, Fibre: 13g
For The Meatballs
-
4 spring onions, finely chopped
-
2 garlic cloves, crushed
-
1 piece fresh root ginger, peeled and grated (about 2cm)
-
2 Tbsp. white miso paste
-
400 g lean pork mince
-
2 tsp. vegetable oil
-
2 Tbsp. soy sauce
-
1 Tbsp. runny honey
For The Mash
-
3 x 400g tins butterbeans, drained and rinsed
-
Juice 1/2 lemon
For The Kale
-
150 g bag sliced kale, woody stems removed
-
2 tsp. oil
-
Preheat oven to 180°C (160°C fan) mark 4. For the meatballs, mix most of the spring onion (reserving some for garnish), garlic, ginger, miso paste and pork in a bowl with some seasoning. Shape into 16 balls and place on a baking tray lined with baking parchment.
-
Next, mix the kale in a bowl with the 2tsp oil, then spread on to a baking tray and cook in oven for 10min, until crisp and lightly golden.
-
Meanwhile, heat meatball oil in a large frying pan over medium-high heat. Fry meatballs for 10-15min, turning frequently, until golden and just cooked through. Add soy, honey and 2tbsp water and bubble for 2min, until meatballs are coated in the sticky glaze.
-
Meanwhile, make mash. Bring 300ml water to the boil in a large pan and add the beans. Simmer for 5min, then mash with a potato masher. Mix in lemon juice and plenty of seasoning. Loosen with some just-boiled water, if needed.
-
To serve, divide the mash between 4 bowls and top with the kale. Lay on the meatballs, drizzle over any remaining pan sauce and scatter over the remaining spring onions.
Celeriac and Bramley apple soup (V)
Serves 4, 706kcal, 8.6g fibre,
-
500 g celeriac
-
1 litre chicken or vegetable stock
-
3 tbsp rapeseed oil
-
1 onion, finely chopped
-
2 Bramley apples
-
freshly squeezed juice of 1 lemon
-
200 ml double cream
-
150 g salty blue cheese, such as Roquefort
-
1 tbsp walnut oil, to drizzle
-
4 tbsp walnuts, toasted, to garnish
-
12 celery leaves, to garnish (optional)
-
First, peel and finely chop the celeriac, but keep the peel. Pour the chicken stock into a large saucepan over a high heat and bring to the boil. Add the celeriac peel, then remove the pan from the heat, cover the top with clingfilm and leave to infuse for 20-30 minutes.
-
Heat the rapeseed oil in a large frying pan over a low heat. Add the onion and a pinch of salt, cover the pan and leave the onion to sweat for 10-12 minutes until softened, but not coloured.
-
Meanwhile, peel and dice the apples and mix them with the lemon juice so they don't oxidise and turn brown.
-
When the onion has softened, add the apples and any juice, and the celeriac. Strain the infused chicken stock into the pan and bring to the boil. Reduce the heat to low and simmer, uncovered, for 10-15 minutes until the celeriac is tender. Add the double cream and return the liquid to the boil. Pour the soup into a blender and blend until smooth.
-
When ready to serve, reheat the soup, if necessary. Crumble the blue cheese into soup bowls, then pour the hot soup on top and finish with a drizzle of walnut oil, toasted walnuts and celery leaves.
https://www.sainsburys.co.uk/gol-ui/recipes/celeriac-and-bramley-apple-soup
.jpg)
Vegetarian sausage, butternut and red pepper stew (V)
Serves 4, 458kcal, 9.6g fibre,
-
2 tbsp olive oil
-
375g vegetarian sausages
-
1 small butternut squash, peeled, deseeded and diced
-
2 red peppers, deseeded and cut into strips
-
4 leeks, trimmed and cut into 2cm pieces
-
6g thyme, stalks removed
-
½ tsp smoked paprika
-
200g quinoa
-
750ml vegetable stock, made with 1½ stock cubes
-
Heat a large frying pan with 1 tbsp oil and cook the sausages for 5-6 minutes. Transfer to a board, cut into 2cm chunks and set aside.
-
Heat the remaining oil, then add the butternut squash and cook for 10 minutes, stirring occasionally until brown.
-
Add the peppers and leeks. Cook for 2-3 minutes, stirring to coat well, then add the sausages along with the thyme, paprika, quinoa and stock.
-
Cover and cook for 15 minutes until everything is tender. Serve.
https://www.sainsburys.co.uk/gol-ui/recipes/vegetarian-sausage-butternut-and-red-pepper-stew
.jpg)
Macaroni Cheese & Greens (V)
4 serving, kcals 588, Fibre: 8 g
-
225g macaroni
-
200g green beans, trimmed and halved
-
250g cauliflower, cut into small florets
-
3 Tbsp. olive oil
-
50 g plain flour
-
600ml semi-skimmed milk
-
125g extra mature cheddar, finely grated
-
2 tsp. wholegrain mustard
-
100g frozen peas
-
50g kale, shredded
-
Preheat the oven to 180°C (160°C fan) mark 4. Bring a large pan of lightly salted water to boil. Tip in pasta and cook for 5min, add green beans and continue cooking for 2min more, then tip in cauliflower, bring back to boil for a final 2min, until just cooked and still crunchy. Drain.
-
Meanwhile, heat 2½ tbsp olive oil in a large saucepan and whisk in the flour. Cook for 2min, until beginning to smell toasty, then take off the heat. Gradually add the milk, whisking until smooth between each addition. Return pan to the heat and cook for 10min, stirring constantly, until thickened and smooth. Stir in 100g cheese and the mustard. Season.
-
Add pasta, cooked vegetables and peas to the sauce, stir well. Spoon into 4 mini ovenproof baking dishes. Toss the kale with remaining oil and cheese and scatter over the pasta. Cook in the oven for 15-20min, until bubbling and golden.
https://www.goodhousekeeping.com/uk/food/recipes/a575081/macaroni-cheese-cauliflower-kale/
.jpg)
One-pot roast chicken with orzo
6 serving, 677 kcals, Fibre: 5g
-
2 Tbsp. olive oil
-
1 medium whole chicken, about 1.7kg
-
2 carrots, cut into 1.5cm pieces
-
1 leek, finely sliced
-
2 celery sticks, sliced
-
100 g pancetta lardons
-
1 lemon, cut into 6 wedges
-
1 tarragon sprig, plus extra leaves, chopped, to garnish
-
500 ml hot chicken stock
-
300g orzo pasta
-
Preheat oven to 190°C (170°C fan) mark 5. Heat oil over medium-high heat in a casserole dish (that has a lid) that will hold the chicken with some space around it. Untruss the chicken and brown in the casserole, breast down, until breast is golden. Remove chicken to a board.
-
Add carrots, leek, celery and pancetta to the dish and cook for 5min, until beginning to brown. Stir in lemon wedges, tarragon sprig and plenty of seasoning. Return chicken to the casserole dish, breast up. Pour in enough stock to come halfway up the sides of the chicken. Bring to the boil.
-
Cover with the lid and cook in the oven for 50min. Carefully remove lid, scatter the orzo around the chicken, making sure the orzo is submerged in the stock, re-cover with the lid and return to the oven for 20min. Check the chicken is cooked; a meat thermometer inserted into the thickest part of the breast should read 72°C or higher.
-
Carefully transfer the casserole dish to a board and leave to rest for 10min. Scatter over chopped tarragon and serve.
https://www.goodhousekeeping.com/uk/food/recipes/a34189357/roast-chicken-with-orzo/
Plum and nectarine oat bars (V)
Serves 16, 225kcal, 2.2g fibre
-
140g light muscovado sugar
-
3 tbsp golden syrup
-
140g butter
-
250g rolled oats
-
50g raisins
-
50g walnut pieces, roughly chopped
-
50g mixed seeds
-
50g fresh plums, stoned and roughly chopped
-
50g fresh nectarines, stoned and roughly chopped
-
Preheat the oven to 160°C/fan 140°C/gas mark 3. Gently heat the sugar, golden syrup and butter in a pan until melted.
-
Add the oats, raisins, walnuts and seeds to the pan until coated in the butter. Spoon half the mixture into a 23 x 23cm baking tin.
-
Scatter over the plums and nectarines, then top with the remaining oat mixture. Pack the mixture down well and smooth with the back of a metal spoon. Bake in the oven for 35 minutes, or until dark-golden. Leave to cool completely before cutting into 16 bars with a sharp knife.
https://www.sainsburys.co.uk/gol-ui/recipes/plum-and-nectarine-oat-bars
.jpg)
Portuguese-inspired fish stew
6 serving, 231 kcals, Fibre: 3 g
-
1 tsp. rapeseed oil
-
1 onion, sliced
-
2 roasted red peppers, from a jar, drained and roughly diced
-
3 garlic cloves, finely sliced
-
1 tsp. grated fresh root ginger
-
1 tsp. sweet smoked paprika
-
1/4 tsp. cayenne pepper
-
200 ml white wine
-
2 x 400 g tins chopped tomatoes
-
1/2 tsp. caster sugar
-
2 fresh bay leaves
-
Pinch saffron
-
500 g clams
-
375 g cod loin, cut into 3cm pieces
-
350 g raw tiger prawns
-
Juice 1 lime, plus extra wedges, to serve
-
Small handful parsley leaves
-
Heat the oil in a large casserole, add the onion and cook for 10min, until softened. Add the peppers, garlic, ginger and spices and cook for a further 3min. Pour in the wine and boil for 5min.
-
Tip in the tomatoes, sugar, bay leaves and saffron, bring to a simmer. Season, cover and cook for 1hr 30min. Remove from the heat, discard the bay leaves and, using a stick blender, whizz until smooth.
-
Return to the heat and bring to the boil. Add the clams, cover and cook for 5min. Reduce to a gentle simmer and add the cod, prawns and juice of 1 lime, continue cooking for 5min until the fish is just cooked through and the clams are open (discarding any unopened). Season to taste.
-
To serve, cut the remaining lime into wedges, divide the soup between 6 bowls and sprinkle with the parsley.
Want to make this in the slow cooker?
-
Prepare the vegetables as in step 1.
-
Add the tomatoes, sugar, bay and saffron, bring to the boil and transfer to the slow cooker.
-
Cook on low for 4-6hr.
-
Using a stick blender, whizz until smooth.
-
Bring to the boil, add the clams and cook for 5min.
-
Add the cod, prawns and juice 1 lime. Continue as per recipe, until fish is cooked through.
https://www.goodhousekeeping.com/uk/food/recipes/a575072/slow-cooker-fish-stew/
