To serve: Basmati rice, cooked 1 red chilli, sliced (optional) 1 spring onion, sliced (optional)
Method Marinate the salmon fillets for 10 minutes before cooking. Heat a frying pan over medium heat and add in the oil. Once hot, brush most of the marinade from the salmon and cook skin side down on the pan for 3 minutes. Flip and cook for another 3 minutes. Remove from the pan and pour the remaining teriyaki sauce into the pan and cook for 2 minutes on a low heat. Meanwhile, steam or boil the broccoli until al dente. Serve the salmon on a bed of basmati rice along with the broccoli and avocado. Drizzle over with remaining sauce and garnish with chilli slices and spring onion.4d
Irish Yoghurt Clonakilty Cranberry and Orange Cake.
Ingredients
Cake
125g unsalted butter, softened, plus extra to grease
200g caster sugar
2 large eggs, beaten
½ orange zest and juice
1 tsp vanilla bean extract
250g plain flour
1 heaped tsp baking powder
2 tsp mixed spice
100g Irish Yoghurt Clonakilty Greek Style Yoghurt, plus extra to serve
150g fresh cranberries
Topping
150g fresh cranberries
½ orange, juice
60g caster sugar
150g icing sugar
Method
1. Preheat the oven to 180C. Line a 23cm springform round tin with baking parchment. 2. Cream together the butter and caster sugar until pale and fluffy. 3. In a jug, combine the beaten eggs, orange zest, orange juice and vanilla. 4. Add this mixture to the creamed butter in 3–4 additions, fully incorporating each before adding more. 5. Fold in the flour, baking powder and mixed spice. 6. Fold in the Irish Yogurt Clonakilty Greek Style Yogurt until the batter is smooth. 7. Transfer ¼ of the batter to the tin. Scatter a handful of cranberries in a line over this layer. 8. Fold the remaining cranberries into the rest of the batter and spoon into the tin. 9. Bake for 30 minutes or until a skewer inserted in the centre comes out clean. 10. Leave the cake in the tin for 15 minutes, then turn out onto a wire rack to cool completely.
Topping
1. Heat the cranberries, orange juice and caster sugar in a small pan for about 5 minutes until half the berries have popped and the rest are softened. 2. Strain through a fine sieve, reserving the softened fruit. 3. Mix 2–3 tablespoons of the strained liquid with the icing sugar to make a thick icing. 4. Stir the softened fruit into the remaining strained liquid. 5. Pour and spread the icing over the cooled cake and allow it to drip slightly down the sides. 6. Top with the softened fruit.
Serving suggestion: Serve with a spoonful of Irish Yogurt Clonakilty Greek Style Yogurt.
Chefs’ tips:
If the batter begins to curdle while adding the egg mixture, add a spoonful of the flour mixture — it stabilises the batter and keeps the cake light.
Scatter a little orange zest over the icing for a bright, fragrant finish.
For a decorative flourish, add a few candied rosemary stalks on top. To make these, dip fresh rosemary sprigs lightly in sugar syrup, then toss in caster sugar and allow to dry — they look frosted and pair beautifully with the cranberry flavour.
Another great nutritious egg recipe from Daniel Davey, Sports Nutritionist
Serves 8 bars
Ingredients
175g porridge oats
2 large bananas, mashed
2 tablesp. honey
2 large eggs, beaten
To Cook
1. Preheat the oven to Gas Mark 4, 180°C (350°F).
2. In a large bowl mix all the ingredients, except your chosen toppings.
3. Transfer the mixture to a small baking tin, approximately 25cm x 20cm, lined with greaseproof paper. It mixture should be about 2½-3cm deep.
4. Add your choice of toppings and bake in a pre-heated oven for 30 minutes.
5. Allow to cool, slice and serve.
Rachel Allen’s pan-fried fish with herb butter, asparagus, new potatoes.
Ingredients
Serves: 4-6
For the herb butter:
50g soft butter
1 tablespoon chopped herbs such as dill, fennel, chives, parsley
A squeeze of lemon juice
Salt and pepper
For the pan-fried fish:
4 fillets of flat fish, such as John Dory, plaice, sole, brill or turbot, or part of a round fish fillet, like salmon, cod, grey mullet, etc. (allow 175g for a main course and 75g for a starter)
Approximately 4 tablespoons flour
Extra virgin olive oil or soft butter
A pinch of sea salt flakes and freshly ground black pepper
Method
Dry the fish fillets on kitchen paper.
Season on both sides with sea salt flakes and freshly ground black pepper.
Heat a cast iron or non-stick frying pan on a high heat until smoking. Add a dash of olive oil and put in the fish fillets.
OR you can dust the fillets with seasoned flour then spread some soft butter over one side.
Place buttered side in the pan first. Turn when golden on one side, then cook again until golden on the other side.
Place a couple of slices of herb butter over each fillet and serve immediately with asparagus and boiled new potatoes.
Enjoy protein and fiber packaged in a nutritious, cool and creamy shake with this vegan recipe from wellness chef Jim Perko.
Ingredients
3/4 cup almond milk, unsweetened
1 whole banana (8 to 10 inches long), peeled, frozen
1 1/2 tablespoons of almond butter, unsweetened
2 teaspoons vanilla
Directions
Place all ingredients into a blender.
Process until well-blended.
Serve immediately.
Chef’s note: Create your own version by adding soy milk to make it creamier and other nut butters to explore different flavors.
Ingredient health benefits
Almonds: Packed with perks, almonds are rich in calcium and other nutrients that support your bones, like magnesium and vitamin K. Natural compounds called flavonoids and vitamin E are antioxidants that promote healthy skin and a happy heart. These antioxidants also fight free radicals and oxidative stress, which can damage your cells and lead to disease. And heart-healthy unsaturated fats help your body absorb certain vitamins in your food (like vitamin E) and help lower your “bad” (LDL) cholesterol. As a dairy alternative, almond milk is still high in vitamin E, and as a spread, almond butter has more unsaturated fats than peanut butter, plus a little more calcium.
Banana: There are so many ap-peel-ing reasons to add these tropical fruits to any smoothie or shake! Bananas are a good source of fiber, and unripe bananas are double as prebiotics, meaning they nurture good gut bacteria that help to keep your digestive tract healthy. Potassium and magnesium are essential minerals for regulating your blood pressure and other vital systems, like nerves and muscles. But that’s not all bananas are good for: Even your immune system and metabolism can benefit from the vitamin C and vitamin B6.
Nutrition information (per serving)
Makes 2 servings
Calories: 160 Saturated fat: 0.5 g Cholesterol: 0 mg Fiber: 3 g Carbohydrate: 19 g Protein: 4 g
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