Homemade chips and salad

Hey Everyone, I hope your day has been well.

Ever since I got this air fryer, I can’t get enough of homemade chips. They use way less oil and still taste really good. This is a nice meal perfect for lunch or dinner when you just want something quick and simple. I always enjoy making salads, it was like a Sunday tradition in my house growing up and now I like experimenting with different preparation style so it never gets boring. I don’t tend to use salad dressings but a squirt or tomato, barbecue sauce on the chips was enough for me.

For a similar chip, you can boil for a few minutes and finishing cooking in the oven with a little oil. Also, you can use any of your preferred salads and add more if you want to get your full portion sizes in.

Makes 1 portion

Cooking time approx: 30 minutes

Ingredients

1 large potato, peeled, washed and cut into chips

Spray oil

Sprinkle of salt and black pepper

3 radishes, washed and sliced

1/2 carrot, washed and peeled

3 lettuce leaves, washed and chopped

Sauce

Method

• Peel, wash and chop the potatoes into chip shapes then leave to air dry on kitchen paper.
• Spray the potatoes with a little oil and sprinkle over some salt and pepper.
• Place the chips into the air fryer and cook according to the preferred instructions.
• In the meantime prepare the salad and set aside.
• Once the chips are done, place on a plate along with the salad and a dollop of your favourite sauce and enjoy.

Thanks for reading, A

What’s your go to sauce with chips?

Chickpeas, vegetables and rice

Hello Everyone, I hope your day has been well.

The sun was really shining today, right through the kitchen windows and on the spot where I was taking this photo so I just went with it. I seem to be eating a lot of chickpeas lately and this time I added some sweetcorn, peas and spinach.

I don’t usually eat/cook spinach but I’m trying to broaden my palate and I thought this will was perfect because it almost dissolved into this chickpea curry. I’m not 100% used to it just yet but I think I’m getting there.

The perfect meal for the luteal phase, brown rice, nuts and seeds with spinach and chickpeas. This recipe is for inspiration so add as much if each ingredient as you want to create the curry you want.

Ingredients

Oil

Onion, diced

Garlic, crushed

Dried chickpeas, soaked over night and boiled for 30 mins

Tomato puree

Vegetable stock

Chilli powder, paprika, garlic powder

Spinach

Peas

Sweetcorn

Brown rice

Dried herbs

Sesame seeds

Pine nuts, toasted in a dry pan

Walnuts, crushed

Raisins

Method

1. Heat the oil in a pan and once hot add the onion and garlic cooking for a few minutes until they both go soft.

2. Next add the chickpeas and season with the chilli powder, garlic powder and paprika. Also. Mix in some water with the tomato puree and vegetable stock.

3. At this time, the rice can be put to cook, following packet instructions adding in some dried herbs.

4. When the chickpeas are cooked, add the spinach, sweetcorn and peas cooking for a further 5 minutes.

5. Once the rice is cooked, turn off the heat and mix in the walnuts, sesame seeds, pine nuts and raisins.

Time to serve and enjoy!

Salmon and Quinoa Bowl

Hey Everyone, I hope your day has been well and you’ve been able to enjoy the super hot weather we are having in the UK.

This was such a delicious and tasty meal, quinoa is so light but filling and went really well with the salmon. Today I used a mixture of plain flour and corn flour to coat the salmon before pan frying and it turned out really well, a nice golden crispy coating with a succulent centre.

This is a perfect meal for your ovulation phase because it contains many ingredients which support your body with the nutrients it needs during this stage of your cycle. A great summer dish for a lovely warm evening.

Ingredients (serves 1)

1 salmon fillet, cut into 4

Turmeric

1 tbsp sweet chilli sauce

Salt

Chilli powder

2 tbsp oil

100g quinoa

1 tbsp sweetcorn

1 tbsp peas

1/2 spring onion, finely sliced

1 tsp desiccated coconut

1/2 tsp flaxseeds

1 tbsp pumpkin seeds, toasted

Method

• Season the salmon with the sweet chilli sauce, salt and chilli powder, preferably from the night before to soak up all the flavours.
• Prepare all of the ingredients above and mix the spring onion, coconut and seeds together in a small bowl.
• Cook the quinoa according to the packet instructions adding the sweetcorn and peas in the last 5 minutes.
• In the meantime heat the oil in a pan and once hot fry the salmon for a few minutes on each side, turning once golden and ensure it is cooked right through.
• Once the quinoa is cooked, mix in the ingredients from the small bowl and put into your plate or bowl then top with the pieces of salmon and serve.

Walnut, Lettuce and Carrot Salad

Hey Everyone, thanks for stopping by today!

It’s been a while since I’ve posted a salad only recipe, here is the latest salad I’ve been enjoying. This is a really basic salad with minimal prep and can be enjoyed on it’s own or as a side dish. This has more than enough flavours within from the refreshing salads to the creamy nuts that no dressing in needed, simply add a dash of lemon juice to bring everything together and a pinch of chilli for that spicy kick.

Ingredients

1 lettuce leaf, shredded

1 small carrot, peeled and grated

1 inch cucumber, diced

5 walnuts, finely chopped

1 tsp pine nuts, gently toasted in a dry pan

1 tsp sesame seeds

1 tsp lemon juice

Pinch of chilli powder

Method

• Prepare the ingredients as above and then mix together.
• Mix in the lemon juice and chilli powder then leave for at least 10 minutes before serving.

See, nice and easy 🙂

Sources of Iron

Hello Everyone, I hope your day has been well.

Today, I’m sharing some information about iron because many women in their menstruating age are likely at some point to have low iron levels due to the loss of blood every month. Often the Doctor will prescribe Iron tablets which are usually quite harsh on the stomach, not only that but they can cause many side effects like tummy pain, dark stools and nausea. It is sometimes recommended to take iron tablets alongside a meal or gradually increase the dose.

I am sharing two Iron alternatives to get your levels up and help you feel more energised throughout the day. Of course I would say that food is your best option however, it is not always that effective and you would usually have to be consuming copious amounts of a specific item for it to actually make a difference. As a child, my mother introduced us to Floridax, commonly sold in a dark bottle from Holland & Barratts. The taste is okay once you get used to it and it contains fruit juice concentrates and herbal extracts. Floridax is best taken on an empty stomach, approx. 30 minutes before a meal or 2 hours after. More recently, I have become aware of Spatone, which is natural source of iron and fast absorbing. The great thing about Spatone is that it come in a box with 30 individual sachets inside so can easily carry some with you when travelling or on the go making it easier to achieve your intake.

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Low Iron symptoms can include:

• Low energy
• Shortness of breath
• Headaches

Iron food soucres:

• Liver
• Oysters
• Beef
• Fortified breakfast cereals
• Kidney beans
• Lentils
• Chickpeas
• Raw cashew nuts
• Sesame seeds

Iron found in animal flesh products is called heme, which supports the body in many cardiovascular processes. Iron found in plant foods is non-heme iron, usually added to iron enriched/fortified foods. Non-heme iron is not as easily absorbed by the body therefore it is always advised to consume a varied, balanced diet. Iron helps to reduce tiredness and supports a healthy immune system and normal cognitive function.

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_{*If you feel you have any low iron related symptoms, please seek professional help.}

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