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Thursday, August 18, 2011

Smoked Mackerel Dip

This is a delicious dip that can be used as a spread, in salads, wraps and sandwiches. If your not  a big fan of mackerel just substitute for poached or smoked salmon, or cooked chicken. Mackerel is bursting full of omega 3 essential fatty acids (EFA's). EFA's can not be  manufactured by the body so its important to try and incorporate them in the diet where possible. They are needed for a whole range of functions in the body including cell repair, and maintaining a healthy reproductive, nervous and cardiovascular system. Thats enough science for now, the main thing is this is tasty, super healthy and so quick to blitz together.

2 Smoked Mackerel Fillets
1 Tbsp of Creme Fraiche
1 Tbsp of Light Philadelphia
Salt & Pepper to season
Juice of half a small Lemon
Few sprigs of fresh parsley or dill

1. Roughly chop up the mackerel and dill.
2. Put all of the ingredients in a food processor and blitz until smooth. Leave chunky if you prefer.
3. Taste and enjoy!

Tuesday, August 2, 2011

Spaghetti with Prawns in a Creamy White Wine Sauce with Skinny Loves Garlic Bread

This recipe is so delicious and and all of the ingredients can be substituted for whatever is in your fridge on the day. The prawns can be swapped for chicken, turkey or smoked salmon. I have used courgettes and mange tout here as they are in season and bursting with flavour at this time of year but even frozen peas from the freezer will work perfectly. I like to use Bunalun Organic Wholegrain Spaghetti, its priced very reasonably and is great quality. Wholegrain spaghetti (9gm) has 3 times as much fibre content as white spaghetti(3gm), thus leaving you feeling fuller for longer, and great for your digestion.I favour Knorr reduced salt stock cubes with no added MSG, keeping the sodium content down. If you want to be tee total you can leave the white wine out, but a little drop never hurt anybody!
Serves 2
200g Wholegrain Spaghetti
3 Spring Onions
Handful of Mangetout
1 Courgette
10-12 Prawns
300ml Chicken/Fish Stock
Half Glass White Wine
1 Tbsp Creme Fraiche
2 Tbsp Extra / Light Philadelphia
1 Tsp Fresh or Dried Mixed Herbs
3 Cloves of Garlic
Salt & Pepper to season

Skinny Loves Garlic Bread
1 Wholemeal Pitta Bread
1 Tbsp Low-fat Spread
2 Cloves of Garlic
Chopped Fresh Parsley

1. Start by preparing all of the vegetables. Finely dice the garlic and slice the spring onions. Slice the courgette into thin strips. No need to chop or slice the mange tout, can leave as is.
2. Fill a saucepan 3/4 full with water, add a tsp of salt and bring to boil. The wholegrain spaghetti takes a few minutes longer to cook than regular pasta so add the spaghetti once the water has come to the boil, takes appx 10-12 minutes to reach al dente.
3. Put a few drops of olive oil into a wok or frying pan on a medium heat, add the courgettes and spring onions first. Once softened add the garlic. 
4. Gently sautee for 2-3 minutes before adding the white wine. Let the white wine reduce by at least half.
5. Pour in the stock and heat through. Then add the creme fraiche and philadelphia and stir until you have a creamy white sauce. 
6. Stir in the prawns and mange tout and heat through. 
7. Season with salt & pepper, ( very little salt will be needed due to the stock) and mixed herbs. If you like a kick to your food you could add some dried chilli flakes at this stage.
8. Drain the spaghetti and arrange on plates. Pour the white wine and prawn sauce over the pasta and enjoy!

Garlic Bread
This is so easy and tasty you'll be making these to go with everything, great for mopping up sauces!
1. Preheat the oven to 180, Gas mark 5.
2. Mix together the finely diced garlic, butter and parsley in a bowl, best done with a  fork.
3. Slice through the pitta bread, opening out and separating the two sides. 
4. Spread the garlic butter over the two sides and cut into triangles.
5.Pop the triangles into the oven for 3-4 minutes until crisp. Keep an eye on these as they can burn very quickly.

Monday, August 1, 2011


This dish is so easy to make after a long day at work, and can be easily adapted, depending on whats in your fridge.Its seriously quick and can feed up to 4 people when served with roasted sweet potatoes and side salad, or whatever you fancy. To keep the calories down and the fibre content up, thus keeping you full for the evening, wholemeal tortillas are ideal and don't alter the flavour at all.The beauty of this dish is that it can be eaten hot as a part of dinner, cold as a snack the next day in work or glammed up served in slices as a starter. This dish is bursting with flavours, and will be one to try!
Italian inspired Quesidallas

        2 Wholemeal flour Tortillas
        1 Tbsp Tomato Puree
        1 Tbsp Passata
        1 Tbsp Greeen / Red Pesto
        30g Grated Low fat Cheddar
        30g Mozzarella Light
        3-5 Thinly sliced Chorizo pieces
        Handful of fresh Rocket and Basil leaves

1. Mix together the tomato puree, passata and pesto.
2. Warm the tortillas in a moderate preheated oven for 3-4 minutes.
3. Once the tortillas have been warmed up simply spread the tomato and pesto mixture on both. Sprinkle a little cheese and chorizo over one of the tortillas. At this point you can add any other ingredients you choose, such as peppers, olives, sliced mushrooms etc. Sandwich the two tortillas together forming the quesadilla, you can leave the toppings to the top to crisp up or between the two tortillas.
4. Traditionally this is then fried, however to keep things light and low in cholesterol it works perfectly in the oven. So simply place the quesadilla in the oven for 10 minutes to heat through and crisp up nicely.
5. Once out of the oven decorate the top with fresh rocket, basil leaves and drizzle with some balsamic vinegar, a drop of olive oil and enjoy!