7 Days of Meals

Seven Wholesome Meals

Seabass Fillets In Provence Style with Steamed Potatoes and Wilted Spinach

Soaked with rich flavours, seabass fillets are cooked with nuts, sun-dried tomatoes and seasoning. Served with steamed potatoes and spinach.

Ingredients (Serves 2)

For Potatoes:

  • 1/2 cup parboiled potatoes
  • 1 Tbsp butter
  • Olive oil
  • Salt
  • Pepper

For Spinach:

  • 3-4 cloves garlic, minced
  • Big bunch of spinach, washed at least twice and stalks removed
  • Pepper
  • Salt
  • Olive Oil
  • 1 Tbsp butter

For Seabass Fillets:

  • 1 Sea bass fillet, with skin
  • Olive oil
  • Black pepper
  • Sea salt
  • Thyme sprigs
  • 3 dried apricots, thickly sliced
  • Handful of almonds
  • 1 Sliced sun-dried tomato
  • 1 Tbsp butter
  • 1 red chilly

Instructions:

  1. Heat 1 tablespoon of olive oil and butter in a pan and saute the potatoes with a little bit of salt.
  2. Take out the potatoes and saute the garlic in the same manner.
  3. Add spinach to the pan and turn leaves in warm oil until they wilt.
  4. Season the wilted spinach with salt.

Linguine with Prawns, Garlic & Spinach

Pasta is always a satisfying meal everyone loves, and including prawns and fresh spinach makes it light, fresh and tasty. Plus, it’s super quick and easy to make.

Ingredients (Serves 4)

  • 500g dried linguine pasta
  • 2tbsp extra virgin olive oil
  • 1 garlic clove, peeled and sliced
  • 150g spinach leaves
  • 400g raw prawns, ready shelled
  • 1 lemon
  • 4tbsp freshly chopped parsley
  • 12 cherry tomatoes cut into quarters
  • Salt and pepper to taste

Cook the pasta in a large saucepan with plenty of salted boiling water until al dente. While the pasta is cooking heat the oil in a large frying pan and fry the garlic for 1 minute. Add the spinach and cook for a further 2 mins. Add the prawns and parsley and season with salt and pepper. Stir well and continue to cook for 2 mins. Add a few chilli flakes or a medium size chilli into the pan for an extra kick. When the pasta is cooked drain and add to the pan with the prawns and spinach and lower the heat. Grate the zest of the lemon over the pasta, add the cherry tomatoes and stir together. Serve immediately and enjoy.

Vegan Stuffed Peppers

Bright and colourful peppers stuffed with a hearty and filling mixture of tomatoes, wild rice, beans, vegetables and corn makes a super healthy and gluten free meal any time.

  • 1 Avocado
  • 1/2 cup corn
  • 1 Green onion
  • 1 tsp Hot pepper flakes
  • 1 15oz can of kidney beans
  • 2 cups mushrooms
  • 1 tsp garlic powder
  • 2 red bell peppers
  • 2 yellow or green peppers
  • 1 red onion
  • 11/2 cups vegetable broth
  • 2/1/2 cups hot sauce or tomato sauce
  • 11/2 cups wild rice
  • 1/2 tsp Cumin

Prep time 35 mins, Cook time 60 mins. Simmer wild rice on a medium-low heat with vegetable broth, plain tomato sauce, herbs, mushrooms and red onion until the rice is fully cooked. Stir and mix in kidney beans and corn. Prepare the bell peppers by removing the seeds and white insides. leave the tops of the peppers intact. Fill the peppers by adding the rice mixture to the peppers. Arrange the stuffed peppers side by side in the pan. Cover and bake in the oven for 55 minutes. For the final 5 minutes broil the tops of the peppers making sure not to burn.

Smother the stuffed peppers in the thick tomato sauce and garnish with preferred ingredients. You can mix and match your vegetables. you may use eggplant, leeks, carrots. the beauty of this dish is that you can customise them according to your taste-buds and what you have in the fridge.

Moroccan Chickpea Stew

Moroccan chickpea stew is a middle eastern inspired and easy, delicious and filling dish that makes an ideal weekday dinner or post-exercise recovery meal. It is vegan and gluten-free. Serves 4, prep time 20 mins, cooking 30 mins.

1/4 tsp Chilli powder
2 cups Chickpeas cooked
3 Garlic cloves
1 Parsley fresh
4 shallots
1 Sweet potato (Medium)
1 tbsp. Tomato paste
10 Kalamata olives, black pitted
1 Couscous or quinoa cooked
3tsp Baharat spice
1 black pepper
2tsp brown sugar
1/2 tsp Paprika, sweet
2 tbsp. oil
1handful almonds
2tbsp blackcurrants dried
5 cups of peeled and diced tomatoes

Chop almonds and dry roast on medium heat. Heat up oil in a large frying pan and add chopped shallots stir fry add chopped garlic, add the ground spices and fry for a minute. Add tomato paste, stir then add the chopped tomatoes, sweet potato cubes, salt and half the sugar to the pan Cover and simmer for 12 minutes. Once sauce thickens, taste and season with black pepper and more sugar if needed. Finally stir in the cooked chickpeas, olives and currants and let them warm through. Serve over rice or quinoa or couscous. My favorite is with couscous and top with roasted almonds and chopped parsley.

Paella

For a quick versatile version of this Spanish favourite, short cut and buy frozen paella from the supermarket and supplement with fish, seafood, meat or meat substitute. Cooking time 30 mins.

  • 1 bag of ready made Frozen Paella
  • 400g of frozen seafood mix or fresh seafood mix1 small bag of mussels
  • 2 tbsp virgin olive oil
  • 2 pieces of salmon
  • Juice of a 1/2 a lemon and the other half chopped into wedges to use as dressing
  • Handful of flat leaf parsley roughly chopped

Add oil to a Wok, stir fry the onion and prawns and then add frozen Paella and defrosted seafood mix. Lightly pan fry the salmon pieces and add them to the paella mix. You may then put the Paella into a Paella dish and heat in oven for 15 minutes. Add mussels and dress with parsley and lemon. Feel free to add any vegetables you like to give colour and flavour.

Pepper, Spinach & Coconut Curry

When deciding on a curry I am truly spoilt for choice. However, today’s recipe is something that you must try. You can also add chicken, prawns or fish to suite.

  • 250g kale
  • 2 green peppers
  • 2 red onions
  • Sunflower oil
  • 2 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • 3 tbsp tikka masala paste
  • 400ml reduced-fat coconut milk
  • 200g spinach
  • ½ bunch chopped coriander
  • Rice
  • Lime wedges

Heat the oven to 220°C/200°C fan/gas 7. Heat a few table spoons of sunflower oil in a large deep frying pan. Thinly slice the onions, deseed and chop the peppers, then fry for 10 minutes until softened and starting to colour. Spread the kale over 1-2 large baking sheets, drizzle over olive oil and the balsamic vinegar, then sprinkle a little sugar over. Roast for 3-4 minutes until crisp and sticky. Season with salt. Add the tikka masala paste to the pan with the veg in it and cook, stirring, for 2 minutes. Add coconut milk and spinach, stir and simmer for 3-4 minutes until the spinach has partially wilted. Stir in the coriander, then serve with the crispy kale, rice and, if you like, lime wedges.

Honey Glazed Garlic Salmon with Asparagus

This honey garlic salmon is a very simple, so easy to execute with very little ingredients; honey, garlic and lemon, with a good pinch of salt and black pepper.

Ingredients:

  • 12oz Salmon cut into 2-3 strips
  • Salt
  • Black Pepper
  • 2 tbsp. honey
  • 1 tbsp. warm water
  • 11/2 tsp of lemon juice
  • 1 tbsp. of olive oil
  • 3 gloves garlic
  • 1/2 lemon sliced into wedges
  • 10 x Asparagus Spears

Season the salmon with salt, black pepper. Skillet the salmon with olive oil and then pan fry add the garlic until slightly browned. Add the honey mixture (honey water and lemon juice) and reduce until sticky. Broil in the oven for one minute until the surface becomes slightly charred (optional).

Serve with Asparagus spears, new potatoes or a plate of stir-fry vegetables.

Seven Simple Meals

The Wonderfully Versatile Jacket Potato

What’s not to love about a jacket potato. Warm, filling, easy to make and spoilt for choice on toppings.

Today we will keep it simple, oven bake a potato until the skin is golden brown and crisp.

Heat the baked beans in a saucepan for 3-5 minutes, stirring continuously. Do not allow them to boil. Cut the potato in half, spoon the baked beans over them and sprinkle with cheese.

You may also include a small side salad, and add a little butter to taste.

Salmon & Broccoli Stir-Fry

Ingredients:

  • 1 tbsp honey
  • Juice of 1 orange
  • 2 tbsp soy sauce
  • 1 tbsp olive oil
  • 2 salmon fillets skinned and sliced
  • 6 oz broccoli
  • 4 oz Green Beans
  • 150 g spinach
  • 2oz walnuts (Optional)
  • 6 cherry tomatoes (Optional)

Mix the orange juice, honey and soy sauce. Heat the oil in a large wok. Add the broccoli add stir-fry for 2 minutes, add the salmon and beans and stir-fry for a further 2 minutes. Add the remaining ingredients and continue to cook for a further 2 minutes. The vegetables should still retain their crunch.

Fish Pie

Delicious and easy a fish pie anyone can make. Wonderfully filling and warming on these colder autumn evenings.

Ingredients:

  • 400g skinless white fish
  • 400g skinless smoked haddock fillet (optional). You may wish to add Prawns
  • 600 mls Full-fat milk
  • 1 small onion, quartered
  • 2 bay leaves
  • Small bunch of parsley
  • 100g butter
  • 50g plain flour
  • 1Kg floury potato, peeled and cut into even sized chunks
  • 50g grated cheddar

Poach the fish. Put the fish in the frying pan and pour over 500 ml of the milk. Add the onion and bay leaves. Simmer for 8 minutes. Lift the fish onto a plate, strain then flake the fish into large pieces in the baking dish.

Make the sauce – Melt the butter in a pan, stir in the flour and cook for 1 minute. Keep adding the milk until you have a smooth sauce. Add the sauce onto the fish pieces.

Assemble the bake. Heat the oven to 200C/fan 180C/gas 6. Boil the potatoes for 20 mins. drain, season and mash with the remaining milk and butter. Use to top pie. Fluff with a fork and sprinkle with cheese. Then bake for 30 mins. Make up a day ahead, chill, then bake for 40 mins.

Serve with garden peas or veg of your choice.

Fluffy Cheesy Omelette

The classic Omelette can be a breakfast, lunch or evening meal. The wonderful thing is that they can be made so quickly and you can add so many ingredients to bulk up and for personal taste.

Ingredients:

  • 3 Eggs
  • Sea Salt and Black Pepper
  • Grated Cheese

Crack the eggs into a mixing bowl, season with salt and black pepper, then beat well with a fork until fully combined. Place into a non-stick frying pan on a low heat to warm up. Grate the cheese onto a board and set aside. Add I/2 tablespoon of oil to the hot pan, then carefully pour in the eggs. Sprinkle the cheese onto the omelette after a few minutes of cooking and fold in half when cooked.

Cooking time 10 minutes.

Serve hot or cold. Add potato to make a more Spanish type Tortilla or chopped peppers and tomatoes, onions and chilli.

There is an art to making the ‘Perfect Omlette’ and practice makes perfect.

Tuna Pasta Bake

Another simple and cost effective mid-week meal is the famous Tuna Pasta Bake. It will satisfy the whole family and is healthy and tasty.

Ingredients:

  • Pasta 500g
  • Tuna – 300 g (2 small tins)
  • Grated cheese -3 Oz
  • Parsley – to suit
  • Tomato based sauce (Jar)

Simply boil the pasta for 2 minutes less time stated on the pack. Drain the pasta, mix with either white or tomato based sauce, add tuna, sweetcorn if you fancy it and a little parsley. Season to taste. Transfer to a baking dish and top with grated cheese.

Cook 180C/fan 160C/gas and place in oven for approx. 30 minutes.

Enjoy this meal on its own or with a simple green salad.

Pasta & Pesto

Another simple and quick meal to prepare is Pasta and Pesto. You can use any type of pasta and add a few tablespoons of Pesto to meet your tastes. There are a number of types of pesto on supermarket shelves including Tomato and Spinach Pesto.

Ingredients:

  • Pasta
  • Jar of Pesto
  • Pine Nuts

Simply cook the pasta in salted boiling water for 8-10 minutes until cooked through, then drain. Stir the Pesto through the pasta (and any spinach and rocket you may want to add), then sprinkle with basil and pine nuts before serving.

Add a few broccoli florets for a twist.

The Versatile Wrap

There is no excuse not to like a wrap, it is simply a soft flatbread rolled around a filling. The usual flatbreads are wheat-flour tortillas, lava, or pita. There are so many options to choose from, wholemeal, white, seeded, tomato and Mediterranean herb options are readily available at most supermarkets. You can eat them warmed up or cold and can fill them with anything you fancy.

A few suggestions for healthy fillings include;

A simple salad wrap filled with lettuce, tomato, mushrooms, cucumber and red and green peppers is perhaps the easiest and quickest to prepare. You may wish to add some humus, and or falafel to add some taste and bulk to your wrap.

Another tasty option is to fill your wrap with Tuna Mayo and Cucumber or Avocado and Prawns.

What’s not to like about a wrap?

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