Fork and Chops

Here is a super quick and nutritious meal full of flavour! Serves 2-3 200g of wholemeal/normal couscous olive oil/coconut oil  2 cloves of garlic (finely chopped/crushed) 1 red chilli (finely chopped) 2 tbsp tamari/soy sauce 3 tbsp almond butter 1 tbsp maple syrup 2 tbsp curry powder 1 tsp chilli powder (if you want some extra kick) 100ml of water  1 can of light coconut oil  1 yellow/orange pepper handful of tenderstem broccoli handful of baby corn  handful of sugarsnap peas 1 courgette (cut into semi-circular slices) 2 spring onions (finely sliced) salt and pepper Firstly prepare your couscous according to the packet instructions (wholemeal couscous can take slightly longer than the usual couscous).  It's worth preparing all the veg first before you start cooking the curry, as the curry cooks quickly.  Using a wok, pour some olive oil into the pan and bring temperature up to a medium-high heat. Chuck in the spring onions and garlic, then stir in

It's been a while since I was last on here, but a request for this recipe got me back in this space! This Mexican inspired brunch item seems to be popular dish amongst the healthy cooks, so I thought I would upload my basic version. Serves 2 olive oil/coconut oil 1 onion  2-3 cloves of garlic (finely chopped/crushed) 1 red pepper (sliced) 1/2 fresh chilli (finely chopped) 2 bay leaves 1 tsp smoked paprika  pinch of chilli flakes  2 tins of chopped tomatoes 100ml water  a large handful of spinach (washed) 4 eggs  1 large avocado  1 lime (juiced) 2 spring onions finely sliced salt and pepper  To make the tomato sauce, drizzle a small amount of olive oil/tsp coconut oil in a frying pan and add in the onion, stirring until the onion is soft (approx 5 minutes).  Add the peppers, bay leaves, chilli, garlic and spices to the pan and cook for another couple of minutes. Season with salt and pepper. Stir in the tomatoes and water and leave on the hob to simm

Serves 2  2 medium sweet potatoes olive oil  1 onion  handful of green beans  1 small courgette  1/2 yellow pepper  two handfuls of spinach 1/4 cucumber (chopped) handful of cherry tomatoes (halved) handful of mixed olives  feta cheese  mixed herbs  2 tbsp of hummus  Bake the sweet potatoes in the oven at 180C for 40-50 minutes (until cooked through) Roughly cut the courgette, peppers, tomatoes and onions into medium sized pieces, add to a baking tray. Coat with olive oil, sprinkle with dried mixed herbs and season Place in the oven and cook for approximately 30 minutes After approximately 10-15 minutes, check the vegetables and shake them around to ensure even cooking Dice the feta and place in a bowl along with the olives. Pour some olive oil and a sprinkle of dried mixed herbs and mix together 10 minutes before you are ready to serve, bring a pan of water to the boil, add the green beans and cook for 2 minutes (for al-dente beans) Mix together the ro

Serves 2  3 medium to large courgettes (or you can buy ready made courgette spaghetti) olive oil 1 onion (chopped) 2 cloves of garlic (crushed/finely chopped) 1 tin of chopped tomatoes  1/2 a yellow pepper  1 tsp of tomato puree  a handfull of pitted mixed olives 100g feta cheese chilli flakes  fresh basil (roughly chopped) Prep  To make your courgetti, use a spiraliser and cut your courgettes into spaghetti/noodles  In a large frying pan add the olive oil, garlic and onion and fry gently on a medium heat Once the onion has softened add the yellow pepper, tinned tomatoes, tomato puree, and chilli flakes Stir the sauce and cook for approximately 5 minutes until the peppers soften slightly Roughly chop the olives and fresh basil, then add these along with the courgetti to the pan.  Coat your courgetti in the sauce for a minute or two, then serve  Break some feta cheese on top and add some basil to garnish 

This is another great veggie meal with an added bonus of being low in fat and super healthy. If you are embarking on healthy eating for your new year resolution - this is a great nutritious recipe! Serves 2 1 small spaghetti squash  1/2 a large courgette (sliced and halved) 1/2 red pepper (chopped) 2 cloves of garlic (crushed) 1 small onion (chopped) 1/2 small yellow squash (chopped) 1 shredded carrot  handful of spinach  1 tsp olive oil  1 tsp mixed herbs/chopped fresh basil 75ml of vegetable stock 2 tbsp of light cream cheese 2 tbsp of light creme fraiche   Prep  Cut the spaghetti squash in half, de-seed and pop the halves on a parchment paper lined baking tray (cut side down). Place in the oven on a 190C heat and cook for 30 minutes (or until fully cooked). Make the vegetable stock and allow to cool. Heat the oil in a frying pan on a medium heat, add the onions, garlic, and yellow squash, courgette, pepper and herbs and cook for 5-10 minutes until soft.  A

These fish cakes are really simple and quick to make. Fab if you are late in from work and want to whip up something tasty in less than 20 minutes! Serves approx 4 2 small baking potatoes 2 salmon fillets 1 small egg 1 onion  2 tsp fresh parsley (chopped) 1 tbsp flour zest of 1 lemon Prep  Dice the potatoes and boil for 10 minutes until soft Place the fillets in foil, rub some olive oil with salt and pepper all over season wand pop in the oven at 180C for 10 minutes (or until cooked) Mash the potatoes and adding salt and pepper and place into a bowl Flake the salmon into the bowl with the mash potato and add the flour Mix it all together and adding the lemon zest and parsley  Divide the mixture into 4 and shape into circles approx 2cm thick Add some oil to a large frying pan and put on a medium heat, when the oil is hot, add the fishcakes and cook for approx 3 minutes on each side until golden Parsley sauce 1 egg yolk 1 bunch of fresh parsley salt and pepp