Leigh

Roasted vegetables & couscous

Posted on by Leigh

Roasted vegetables & couscous with garlic herb chick peas

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Course: Supper
Prep Time: 15 minutes
Cook Time: 55 minutes
Total Time: 1 hour 10 minutes
Servings: 6 people
Calories: 144kcal

Ingredients

Roasted Vegetables

  • 200 g Broccoli
  • 200 g butternut squash
  • 1 medium onion
  • 1 medium brinjal
  • 1 large bell pepper red or green
  • 4 garlic cloves peeled
  • 2 tbsp olive oil
  • 2 pinches salt and pepper
  • 375 ml vegetable broth

Garlic Herb Chickpeas

  • 2 tins chickpeas
  • 2 tbsp butter
  • 1 tsp mixed herbs
  • 2 ml garlic powder
  • 2 ml onion powder
  • salt and pepper to taste

Instructions

Roasted Vegetable Couscous

  • Preheat oven to 180ºC
  • Chop all vegetables and place on a large baking sheet.
  • Drizzle the olive oil over the chopped vegetables, toss to coat, then season with a couple pinches of salt and pepper. Roast the vegetables for about 45 minutes, stirring every 15 minutes or so
  • While the vegetables are roasting, begin the couscous. Bring the vegetable broth to a boil in a small sauce pot. Once boiling, stir in the couscous. Place a lid on top, remove the pot from the heat, and let the couscous sit for five minutes, or until all of the broth is absorbed. Fluff the couscous with a fork, then place in the refrigerator to begin cooling as you prepare the rest of the meal

Garlic Herb Chickpeas

  • Rinse and drain 2 15oz. cans of chickpeas. Heat 1 Tbsp oil in a large skillet over medium. Once hot, add the chickpeas, and sauté for about 5 minutes, or until the chickpeas are golden and the skins are blistered. Remove them from heat and then season with the same garlic herb spices used for the chicken (no butter). Stir until the chickpeas are coated in the herbs and spices.

Assemble

  • When the vegetables are finally finished roasting, pull out the whole garlic cloves from the baking sheet and mince them. Combine the partially cooled couscous, the roasted vegetables, garlic, and chopped parsley in a large bowl. Stir to combine. 
  • Divide the Roasted Vegetable Couscous between four containers and top with the Garlic Herb Chickpeas.
Nutrition Facts
Roasted vegetables & couscous with garlic herb chick peas
Serving Size
 
1 Serving
Amount per Serving
Calories
144
% Daily Value*
Fat
 
9
g
14
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
0.2
g
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
4
g
Cholesterol
 
10
mg
3
%
Sodium
 
424
mg
18
%
Potassium
 
498
mg
14
%
Carbohydrates
 
16
g
5
%
Fiber
 
5
g
21
%
Sugar
 
7
g
8
%
Protein
 
3
g
6
%
Vitamin A
 
4877
IU
98
%
Vitamin C
 
75
mg
91
%
Calcium
 
51
mg
5
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Sausage & vegetable skillet

Posted on by Leigh

Sausage & vegetable skillet

Print Pin Rate
Course: Supper
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes
Servings: 4 people
Calories: 496kcal

Ingredients

  • 1 tbps cooking oil
  • 500 g Italian sausage sliced
  • 200 g cauliflower florets can be frozen or fresh
  • 200 g Bell Pepper sliced
  • 100 g spinach frozen
  • salt and pepper to taste

Instructions

  • Add the cooking oil and sausage to a skillet. Cook the sausage over medium heat until brown and crispy.
  • Add the rest of the ingredients and continue to stir and cook until the vegetable are heated through
  • Add a liberal amount (or to taste) of your favorite seasoning salt or seasoning blend and stir to combine. Serve hot.
Nutrition Facts
Sausage & vegetable skillet
Serving Size
 
1 Serving
Amount per Serving
Calories
496
% Daily Value*
Fat
 
43
g
66
%
Saturated Fat
 
14
g
88
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
6
g
Monounsaturated Fat
 
20
g
Cholesterol
 
95
mg
32
%
Sodium
 
951
mg
41
%
Potassium
 
711
mg
20
%
Carbohydrates
 
7
g
2
%
Fiber
 
3
g
13
%
Sugar
 
3
g
3
%
Protein
 
20
g
40
%
Vitamin A
 
3910
IU
78
%
Vitamin C
 
98
mg
119
%
Calcium
 
62
mg
6
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Greek salad

Posted on by Leigh

Greek salad

Print Pin Rate
Course: Salad
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4 people
Calories: 239kcal

Ingredients

Salad

  • 200 g ripe tomatoes diced
  • 150 g cucumber diced
  • 100 g red onion thinly sliced
  • 100 g green bell pepper diced
  • 100 g feta cheese crumbled
  • 50 g Kalamata olives pitted and sliced
  • 30 g fresh parsley chopped

Dressing

  • 60 ml extra virgin olive oil
  • 30 ml red wine vinegar
  • 1-2 garlic cloves minced
  • 1 tsp dried oregano
  • salt to taste
  • pepper to taste

Instructions

  • In a large salad bowl, combine the diced tomatoes, cucumbers, red onion, green bell pepper, and Kalamata olives.
  • In a separate bowl, prepare the dressing by whisking together the olive oil, red wine vinegar, minced garlic, dried oregano, salt, and black pepper. Adjust the seasoning to your taste.
  • Pour the dressing over the salad ingredients in the large bowl.
  • Gently toss the salad to ensure all the ingredients are coated with the dressing.
  • Sprinkle the crumbled feta cheese over the top of the salad.
  • Garnish the Greek salad with chopped fresh parsley.
  • Serve the salad immediately as a side dish or with some crusty bread for a light meal.
    Enjoy your delicious and refreshing Greek salad!
Nutrition Facts
Greek salad
Amount per Serving
Calories
239
% Daily Value*
Fat
 
21
g
32
%
Saturated Fat
 
6
g
38
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
13
g
Cholesterol
 
22
mg
7
%
Sodium
 
490
mg
21
%
Potassium
 
318
mg
9
%
Carbohydrates
 
8
g
3
%
Fiber
 
2
g
8
%
Sugar
 
4
g
4
%
Protein
 
5
g
10
%
Vitamin A
 
1323
IU
26
%
Vitamin C
 
40
mg
48
%
Calcium
 
161
mg
16
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Carrot cake date balls

Posted on by Leigh

Carrot cake date balls

Print Pin Rate
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 12
Calories: 76kcal

Ingredients

  • 160 g dates pitted
  • 60 g carrots grated
  • 20 ml honey
  • 30 g almond flour (1/3 cup)
  • 1 tsp cinnamon
  • 2 ml nutmeg
  • 45 g coconut desiccated

Instructions

  • Place dates, carrots, almond flour, honey, and spices in a food processor and blend until fine and the mixture comes together
  • Using wet hands, roll the mixture into 12 balls
  • Roll the balls in the coconut
  • Store in the fridge in an airtight container for up to 5 days
Nutrition Facts
Carrot cake date balls
Serving Size
 
1 date ball
Amount per Serving
Calories
76
% Daily Value*
Fat
 
3
g
5
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
0.02
g
Monounsaturated Fat
 
0.1
g
Sodium
 
5
mg
0
%
Potassium
 
119
mg
3
%
Carbohydrates
 
14
g
5
%
Fiber
 
2
g
8
%
Sugar
 
11
g
12
%
Protein
 
1
g
2
%
Vitamin A
 
837
IU
17
%
Vitamin C
 
0.5
mg
1
%
Calcium
 
15
mg
2
%
Iron
 
0.4
mg
2
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Sushi rice salad

Posted on by Leigh

Sushi rice salad

Print Pin Rate
Course: Salad
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 people
Calories: 571kcal

Ingredients

Sushi Rice

  • 300 g Japanese short-grain sushi rice
  • 350 ml water
  • 60 ml rice vinegar
  • 2 tbsp sugar
  • 1 tsp salt

Salad

  • 200 g cooked and seasoned sushi rice (prepared as mentioned above)
  • 150 g assorted sashimi-grade fish (e.g., tuna, salmon, yellowtail), diced
  • 100 g cooked and peeled small shrimp
  • 1 cucumber thinly sliced
  • 1 avocado sliced
  • 1 carrot julienned
  • 1/2 red bell pepper thinly sliced
  • 2 tbsp pickled ginger (gari)
  • 2 tbsp roasted sesame seeds
  • Nori (seaweed) strips for garnish

Dressing

  • 60 ml soy sauce
  • 30 ml mirin
  • 30 ml rice vinegar
  • 1 tbsp sugar
  • 1 tsp grated ginger

Instructions

  • Rinse the sushi rice under cold water until the water runs clear. Drain the rice.
  • In a medium saucepan, combine the rinsed rice and 360 milliliters of water. Bring to a boil over high heat. Once boiling, reduce the heat to low, cover, and simmer for about 15-20 minutes, or until the rice is cooked and the water is absorbed.
  • While the rice is cooking, in a small saucepan, combine the rice vinegar, sugar, and salt. Heat over low heat until the sugar and salt dissolve. Remove from heat and let it cool.
  • Once the rice is cooked, transfer it to a large wooden or glass bowl. Drizzle the vinegar mixture over the hot rice and gently fold it in using a wooden spatula or rice paddle. Be careful not to smash the rice. Let the rice cool to room temperature.
  • In a separate bowl, mix together the soy sauce, mirin, rice vinegar, sugar, and grated ginger to make the dressing for the salad. Set aside.
  • Prepare your choice of sashimi-grade fish by dicing it into small pieces.
  • To assemble the salad, place the seasoned sushi rice in a serving dish. Arrange the diced fish, cooked shrimp, cucumber slices, avocado slices, julienned carrots, and red bell pepper slices on top of the rice.
  • Drizzle the dressing evenly over the salad.
  • Garnish with pickled ginger, roasted sesame seeds, and nori strips.
  • Serve the Japanese Sushi Rice Salad immediately, and enjoy!
    This Chirashi Sushi recipe is a delightful and customizable dish that's perfect for sushi lovers.
Nutrition Facts
Sushi rice salad
Amount per Serving
Calories
571
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
6
g
Cholesterol
 
59
mg
20
%
Sodium
 
1548
mg
67
%
Potassium
 
750
mg
21
%
Carbohydrates
 
95
g
32
%
Fiber
 
8
g
33
%
Sugar
 
14
g
16
%
Protein
 
23
g
46
%
Vitamin A
 
3141
IU
63
%
Vitamin C
 
28
mg
34
%
Calcium
 
100
mg
10
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Almond and cranberry granola bars

Posted on by Leigh

Almond and cranberry granola bars

Print Pin Rate
Course: Snack
Prep Time: 15 minutes
Cook Time: 30 minutes
Servings: 12
Calories: 279kcal

Equipment

  • 1 Sugar thermometer

Ingredients

  • 140 g almonds roasted
  • 150 g rolled oats
  • 200 g dried cranberries
  • 2 tsp ground coriander
  • 1 tsp salt
  • 150 ml honey
  • 150 ml golden syrup

Instructions

  • Heat the oven to 160°C fan/gas 4.
  • Line a 20cm x 20cm baking tin with baking paper.
  • Put the almonds in a bowl with the oats, oat flour, cranberries, coriander and salt.
  • Pour the syrup and honey into a deep pan (they’ll bubble up a lot) and simmer until the temperature reaches 122°C on a sugar thermometer (about 4 minutes once they’re simmering rapidly).
  • Quickly pour the syrup over the oat mixture, then stir with a spatula until fully combined. Tip into the prepared tin, pressing down gently with damp hands to form an even layer.
  • Bake for 20 minutes until golden. Leave in the tin to cool, then cut into bars/triangles.
Nutrition Facts
Almond and cranberry granola bars
Serving Size
 
1 bar
Amount per Serving
Calories
279
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Trans Fat
 
0.002
g
Polyunsaturated Fat
 
2
g
Monounsaturated Fat
 
4
g
Sodium
 
199
mg
9
%
Potassium
 
153
mg
4
%
Carbohydrates
 
54
g
18
%
Fiber
 
4
g
17
%
Sugar
 
42
g
47
%
Protein
 
4
g
8
%
Vitamin A
 
0.1
IU
0
%
Vitamin C
 
0.2
mg
0
%
Calcium
 
43
mg
4
%
Iron
 
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Chocolate overnight oats

Posted on by Leigh

Chocolate overnight oats

Print Pin Rate
Prep Time: 5 minutes
resting time: 6 hours
Total Time: 6 hours 5 minutes
Servings: 4
Calories: 334kcal

Ingredients

  • 375 ml almond milk (1.5 cups)
  • 4 tbsp honey
  • 2 tbsp coco powder
  • 1 tsp vanilla extract
  • 375 ml rolled oats (1.5 cups)
  • 100 g chocolate chips (optional)

Instructions

  • In a large bowl, whisk together almond milk, honey cocoa powder vanilla and sea salt.
  • Add oats and stir to combine
  • Pour mixture into four glass jars. Secure the lids.
  • Place in the refrigerator overnight and enjoy the next day for breakfast topped with your favorite toppings.
Nutrition Facts
Chocolate overnight oats
Serving Size
 
1 Serving
Amount per Serving
Calories
334
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
5
g
31
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
1
g
Sodium
 
132
mg
6
%
Potassium
 
239
mg
7
%
Carbohydrates
 
57
g
19
%
Fiber
 
5
g
21
%
Sugar
 
32
g
36
%
Protein
 
5
g
10
%
Vitamin C
 
0.1
mg
0
%
Calcium
 
158
mg
16
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Carrot cake pancakes

Posted on by Leigh

Carrot cake pancakes

Print Pin Rate
Course: Breakfast
Prep Time: 15 minutes
Cook Time: 5 minutes
Total Time: 20 minutes
Servings: 4
Calories: 463kcal

Ingredients

Pancakes

  • 320 ml milk
  • 2 large eggs
  • 1 medium carrot finely grated
  • 2 cups brown flour
  • 2 tsp cinnamon
  • 1 tsp baking powder
  • 5 ml vanilla extract

Toppings

  • 60 ml Greek yogurt
  • 4 tsp honey
  • 2 tbsp walnuts chopped

Instructions

  • Whisk the milk and eggs in a large bowl, add the remaining ingredients and mix until combined. (do not overmix)
  • Heat a large non-stick pan over a medium heat
  • Pour batter into the pan with a spoon or ladle and cook the pancakes for 2 minutes or until bubbles appear and the pancake looks set. Flip the pancakes and cook for another minute.
  • Serve the pancakes topped with the Greek yogurt, honey and walnuts
Nutrition Facts
Carrot cake pancakes
Serving Size
 
1 Serving
Amount per Serving
Calories
463
% Daily Value*
Fat
 
11
g
17
%
Saturated Fat
 
3
g
19
%
Trans Fat
 
0.01
g
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
3
g
Cholesterol
 
104
mg
35
%
Sodium
 
197
mg
9
%
Potassium
 
498
mg
14
%
Carbohydrates
 
78
g
26
%
Fiber
 
5
g
21
%
Sugar
 
12
g
13
%
Protein
 
14
g
28
%
Vitamin A
 
2821
IU
56
%
Vitamin C
 
1
mg
1
%
Calcium
 
219
mg
22
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Carrot cake overnight oats

Posted on by Leigh

Carrot cake overnight oats

Print Pin Rate
Course: Breakfast
Prep Time: 5 minutes
Refrigerate: 8 hours
Total Time: 8 hours 5 minutes
Servings: 2
Calories: 322kcal

Ingredients

  • 30 g Rolled oats (1/3 cup)
  • 2 medjool dates pitted
  • 40 g cottage cheese (1/3 cup)
  • 60 ml milk
  • 60 ml Greek yogurt
  • 1 medium carrot finely grated
  • 1 tsp mixed spice

To serve

  • 2 tbs Greek yogurt
  • 30 g walnuts finely chopped
  • 2 tsp honey

Instructions

  • Place dates in a small bowl and cover with boiling water. Allow to soften for 10 minutes
  • Drain the dates and blend together with the milk, cottage cheese yogurt, oats, carrot and spice.
  • Place in two glasses and refrigerate overnight.
  • Serve with Greek yogurt, chopepd walnuts and a drizzle of honey
Nutrition Facts
Carrot cake overnight oats
Serving Size
 
1 Serving
Amount per Serving
Calories
322
% Daily Value*
Fat
 
13
g
20
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
8
g
Monounsaturated Fat
 
2
g
Cholesterol
 
9
mg
3
%
Sodium
 
113
mg
5
%
Potassium
 
520
mg
15
%
Carbohydrates
 
43
g
14
%
Fiber
 
5
g
21
%
Sugar
 
27
g
30
%
Protein
 
12
g
24
%
Vitamin A
 
5216
IU
104
%
Vitamin C
 
2
mg
2
%
Calcium
 
155
mg
16
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
Leigh

Apple pie porridge

Posted on by Leigh

Apple pie porridge

Print Pin Rate
Course: Breakfast
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 1
Calories: 348kcal

Ingredients

  • 125 ml almond milk or dairy alternative
  • 1/4 cup rolled oats
  • 1 tsp honey
  • 2 ml ground cinnamon
  • 1/2 apple peeled, cored and diced
  • 40 g cottage cheese (2 tbsp)
  • 2 tsp Greek yogurt (or dairy alternative)
  • 2 tbsp granola or toasted muesli

Instructions

  • Combine milk, oats, honey, cinnamon and apple in a small saucepan and cook for 8 min on medium heat, until it has thickened and the apples are tender. Pour into serving bowl
  • Mix cottage cheese, yogurt and vanilla in a small bowl until combined and spoon over porridge.
  • Top with the granola and a sprinkle of cinnamon and serve.
Nutrition Facts
Apple pie porridge
Serving Size
 
1 g
Amount per Serving
Calories
348
% Daily Value*
Fat
 
12.7
g
20
%
Saturated Fat
 
3.2
g
20
%
Carbohydrates
 
43
g
14
%
Fiber
 
5.6
g
23
%
Sugar
 
22.6
g
25
%
Protein
 
12.6
g
25
%
* Percent Daily Values are based on a 2000 calorie diet.