Healthy Summer Grub

Summer is only a stone's throw away, so it's about time I unleash some fantastic summer recipes for you to sink your teeth into.
I stress, there's more to healthy summer recipes than just salad. If I see another iceberg lettuce, I will throw at the first person I can find. I'll throw an entire salad aisle if that person happens to be Gillian Mckeith.

Summer food has to be light, fresh, satisfying and pleasing on the eye. Say goodbye to to those stodgy winter stews, summer is coming!

I have always stood by the fact that food shouldn't be about denying yourself the things you like. I like things that are bad for me, so I like to keep the elements of the meal in and take the bad out.

If you can't cook then you're screwed learn! Or just get me to cook for you, for an extortionate reasonable fee.

Chargrilled Steak with Sweet Potatoes & Salsa

Serves - 2

381 calories, 32.7g protein, 36.9g carb, 12.4g fat, 3.2g sat fat.

Prep time - 5 mins
Cook time - 25 mins

 Oh yes. Quick and simple. Slightly higher on the fats compared to the recipes below, but we're making a meal with steak in half an hour. What more do you want?

Ingredients
2 small sirloin steaks, trimmed of fat.
2 tsp paprika (sweet or smoked)
1 large sweet potato cut into wedges
1 tbsp extra virgin olive oil
5oz/150g cherry tomatoes, quartered
1/2 red onion, chopped
 1 tbsp red wine vinegar
Small bunch of coriander chopped (or parsley if you hate coriander)

Method

1. Heat the oven to 200C/fan 180C/gas 6. Rub the steak with 1 tsp of the paprika and season well. Toss the potato with half the oil and season, then roast for 25 minutes until browned and crisp.
2. While they're cooking, mix the tomatoes, onion, coriander/parsley, vinegar, remaining oil and paprika in a small bowl and toss. Season.
3. Griddle the steak for 2-3 minutes on each side and serve with the potatoes and the salsa.

Miso Brown Rice & Chicken Salad

Serves - 2

419 calories, 39g protein, 53g carb, 7g fat, 1g sat fat.

Prep time - 15 mins

Cook time - 30 mins

Brown rice is my secret weapon against hunger. As well as being an excellent source of fibre, it's full of magnesium and zinc.
Magnesium can regulate blood pressure, prevent cardiovascular disease, treat depression, insomnia and migraines. Zinc is vital for the immune system and can prevent hair loss. Zinc also plays an important role in overall skin health and can boost sexual health.

 Ingredients

 5oz/150g brown basmati rice (or regular brown rice)

2 skinless chicken breasts

4.5oz/140g sprouting broccoli (or regular broccoli)

4 spring onions, cut into diagonal slices

1 tbsp toasted sesame seeds

Dressing

2 tsp miso paste

1 tbsp rice vinegar

1 tbsp mirin

1 tsp grated ginger

Method

1. Cook the rice, then drain and keep warm. While it's cooking, place the chicken breasts into a pan of boiling water so they are completely covered. Boil for 1 min, then turn off the heat, place a lid on and let sit for 15 mins. When cooked through, cut into slices.
2. Boil the broccoli until tender. Drain, rinse under cold water to stop the cooking process and drain again.
3. For the dressing, mix the miso, rice vinegar, mirin and ginger together.
4. Divide the rice between two plates and scatter over the spring onions and sesame seeds. Place the broccoli and chicken slices on top. To finish, drizzle over the dressing. 

 

Oven Baked Fish & Chips

Serves - 4

366 calories, 32g protein, 43g carb, 4g fat, 1g sat fat.

Prep time - 15 mins

Cook time - 40 mins

I'm not the biggest fish fan in the world, especially where bones are concerned. I either buy "boneless" (bones may still remain) or ask your fishmonger to remove them for you (more reliable deboning, and usually a more of a reliable sourced produce than supermarkets)

Ingredients

Nearly 2lbs/880g floury potato (maris piper or king edward) scrubbed and cut into chips

2 tbsp olive oil

50g fresh breadcrumbs

Zest of 1 lemon

2 tbsp chopped flat leaved parsley

 4 x 5oz/140g thick white fish fillets

7oz/200g cherry tomatoes.

Method

1. Heat oven to 220C/200C fan/gas 7. Pat chips dry on kitchen paper, then lay in a single layer on a large baking tray. Drizzle with half the olive oil and season with salt. Cook for 40 mins, turning after 20 mins, so they cook evenly.
2. Mix the breadcrumbs with the lemon zest and parsley, then season well. Top the fish evenly with the breadcrumb mixture, then drizzle with the remaining oil. Put in a roasting tin with the cherry tomatoes, then bake in the oven for the final 10 mins of the chips' cooking time. 

Easy Chicken Kebabs

Serves - 8

165 calories, 17g protein, 5.9g fat, 1.2g sat fat.

Prep time - 15 mins & 2 hours marinade

Cook time - 30 mins

 These kebabs are a must when looking for a sugar fix. The marinade combined with the natural sweetness that comes from caramelising the vegetables certainly satisfies the craving. (Soak the skewers in water while the chicken is marinading to prevent burning)

 Ingredients

23oz/650g chicken breast fillets

2 courgettes

1 red pepper

1 red onion

For the marinade

2 cloves of garlic, peeled and finely chopped

2 tbsp of five spice

2 tbsp olive oil

2 tbsp clear honey

Method

1. Cut chicken into chunks and place in a bowl with marinade ingredients. Chill for 2 hours.
2. Thread chicken and veg pieces onto 8 kebab sticks. Cook on a BBQ or in a preheated oven 200C/190C fan/Gas 6 for 25-30 mins.