Salmon with Pomegranate and Watercress Couscous

Salmon-with-Pomegranate-and-Watercress-CouscousThis is a super-healthy dish packed full of omega-3. Sumac is made from the dried berries of a flowering plant that are ground to produce an acidic, reddish- purple powder that is very popular in the Middle East. You’ll find it in places like Fallon & Byrne in Dublin or ask a good local deli if they stock it.

Serves 4

Ingredients:

  • 250g (9oz) couscous
  • 2 tbsp extra virgin olive oil, plus a little extra, if liked
  • 500ml (18fl oz) boiling water
  • 75g (3oz) rice flour
  • 1 tbsp sumac, plus extra to garnish
  • 150g (5oz) organic salmon fillets, pin-boned and skinned
  • 75g (3oz) toasted pumpkin seeds
  • 2 tbsp flax seeds finely grated rind of 1 lemon
  • 2 large handfuls of watercress
  • 1 small pomegranate, halved and seeds removed (skin discarded)
  • lemon wedges, to garnish

Harissa Yoghurt:

  • 2 heaped tbsp thick Greek yoghurt
  • 2 tsp harissa paste
  • sea salt
  • freshly ground black pepper

To Cook:

Place the couscous in a heatproof bowl and season well, then stir in 1 teaspoon of the oil. Pour over the boiling water, cover tightly with cling film and set aside.

Heat the rest of the olive oil in a large non-stick frying pan over a medium to high heat. Put the rice flour in a shallow dish with the sumac and season generously with salt and pepper. Dust the salmon in the flour mixture, shaking off any excess. Add to the heated oil in the frying pan and cook for 2–3 minutes  on each side, until crisp and golden.

Meanwhile, fluff up the couscous with a fork, then fold in the pumpkin seeds and flaxseeds with the lemon rind. At the last moment, roughly chop the watercress and toss it through the couscous with the pomegranate seeds.

Mix the yoghurt and harissa together in a small bowl and season to taste. Cover with cling film and chill until needed.

Arrange the crispy salmon on plates and add an extra light sprinkling of sumac. Add a small mound of the couscous, then drizzle over a little extra olive oil, if liked. Garnish with lemon wedges and add a spoonful of the harissa yoghurt to serve.

http://www.bordbia.ie/consumer/recipes/healthyhomechef/pages/salmonwithpomegranateandwatercresscouscous.aspx

Flahavan’s Oaty Carrot Cake by Neven Maguire

fla neven carrot cake fb 28616

Cake Ingredients: 
  • 100g (3½ oz) Flahavan’s Organic Porridge Oats
  • 50g (1¾ oz) chopped walnuts/pecans
  • 200g (7 oz) sugar
  • 2 eggs
  • 1 tsp baking powder
  • 200g (7 oz) grated carrot
  • 125g (4¼ oz) vegetable oil
  • 125g (4¼ oz) self-raising flour
  • pinch of salt
Icing Ingredients:
  • 50g (1¾ oz) butter
  • 75g (2½ oz) icing sugar
  • 50g (1¾ oz) cream cheese
  • orange zest
Topping Ingredients:
  • 50g (1¾ oz) Flahavan’s Jumbo Organic Oats
  • 25g (1 oz) honey
  • 1 tbsp sunflower oil
  • orange segments
Method 
For the cake
  1. Preheat the oven to 180°C (350°F/Gas mark 4).
  2. Blitz the porridge oats in a food processor for approximately 1 minute until they are quite fine.
  3. Add all the other ingredients and blitz well.
  4. Pour the mixture into a 2lb loaf tin lined with parchment.
  5. Bake in the oven for 1- 1¼ hours – lowering the temperature if baking too quickly.
  6. Allow to cool.
For the Icing
  1. Beat the butter, icing sugar, cream cheese and orange zest together in a bowl and spread over the cooled cake.
For the Jumbo Oats Topping
  1. Put the jumbo oats into a bowl. Add the sunflower oil and honey and mix well.
  2. Spread on a baking tray lined with parchment.
  3. Bake at 150°C (300°F/Gas mark 2) for approximately 15 minutes until golden brown.
  4. Sprinkle over the iced carrot cake and decorate with orange segments.
The toasted jumbo oats can be stored in an airtight container and are delicious sprinkled over stewed fruit or added to yogurt.

Mary Flahavan’s Oatmeal Vegetable Soup

mary fla veg soup fb 28616

Ingredients:
  • 1 fl oz (30ml)  (2tbsp) Sunflower Oil
  • 2 Medium Onions, chopped
  • 2 Sticks of Celery, chopped
  • 8oz (225g) Potatoes, peeled and chopped
  • 2 Medium Carrots, chopped
  • 2 Cloves of Garlic (optional)
  • 3oz  (75g) Flahavan’s Irish Oatmeal
  • 8oz  (225g) Can of Tomatoes
  • 2 Vegetable or Chicken Stock Cubes
  • 50 fl oz (1.5 Litre) Water
  • Salt and Pepper
Method:
  1. Heat the oil in a large saucepan. Add the vegetables and stir in the oil until evenly coated. Add the oatflakes and cook for 5 minutes.
  2. Add the tomatoes, stock cubes and water and bring to the boil. Cover and simmer for 25-30 minutes until the vegetables are soft.
  3. Blend, season and serve.
  4. Garnish with cream and chopped parsley.

http://www.flahavans.ie/recipes/oatmeal-vegetable-soup/301

Poached Eggs on Tomato and Mushroom Toasts

poached-eggs-on-tomato-and-mushroom-toasts

This makes a delicious lunch or dinner.

Ingredients

  • Olive oil
  • 2 large flat mushrooms, thinly sliced
  • Pinch of salt & black pepper
  • 1 tablesp. white wine vinegar
  • 4 eggs
  • 4 thick slices of good bread, toasted on one side
  • 4-6 cherry tomatoes, thinly sliced
  • 4 slices cheese

To Cook

Heat a little of the olive oil and sauté the mushrooms for a minute or two and season.
Set aside. Bring a shallow pan of water to simmer, add the vinegar and salt. Break one egg onto a saucer, stir the water to create a whirlpool, tip in the egg and leave to cook for 3 minutes. Using a slotted spoon, lift on to a plate. Repeat with the remaining eggs. Keep the water hot.

Heat the grill to high, arrange the mushrooms on the untoasted side of the bread, cover with the tomatoes and then the cheese, grill for 5-6 mins until the cheese has just melted. Place the toast on warmed plates. Slide all the eggs back into the hot water and leave for 30 seconds, lift out and drain on kitchen paper, then put one on top of toast. Season and serve.

Nutritional Analysis per Serving

Protein: 16g 

Carbohydrates: 25g 

Fat: 16g  

Iron: 2.2mg 

Energy: 292 kcal 

http://www.bordbia.ie/consumer/recipes/eggs/pages/poachedeggs.aspx

Oatmeal crusted organic salmon with potato cakes and herb sauce

Fish-burger-with-tomato-salsa-and-chunky-guacamole
Serves 4
For the Salmon
Ingredients:
  • 100 gr/ 3.5 oz Flahavans Organic Porridge Oats
  • 4 tbsp flour
  • 2 egg whites
  • 4 * 170 gr /6 oz Clare Island organic salmon fillet
Method:
  1. Dust the salmon with flour and remove excess, then dip in the egg white and finally in the oatmeal.
  2. Dust off any excess oatmeal while you prepare the potato cakes and sauce. Place in fridge
Potato Cake
Ingredients:
  • 300 gr /10 oz cooked potato
  • 30 gr / 1 oz parsley
  • 10 gr/ 0.5 oz tarragon
  • 1 banana shallot*, peeled
  • Salt and pepper
Method:
  1. Pick and wash the parsley and tarragon and chop finely
  2. Finely chop the shallot and to the potato with the herbs, season with salt and pepper and crush with a fork. Place into metal ring moulds to shape and then place in fridge to firm up
* banana shallots are the long bulb varieties of shallots or onions
Herb Sauce
Ingredients:
  • 1 tsp capers
  • 1 tsp gherkins
  • 4 anchovies
  • 1 banana shallot, sliced
  • 1 tsp mustard
  • 1 bunch flat leaf parsley
  • ½ bunch tarragon
  • ½ bunch basil
  • 200 ml/ 6 fl oz olive oil
  • Lemon juice to taste
Method:
  1. Pick, wash and dry the herbs
  2. Place the capers, mustard, gherkins, shallot and mustard in the liquidizer. Turn on the machine and blitz for one minute
  3. Add the herbs and turn machine on again, slowly adding the oil. Add the lemon juice and a pinch of salt if required
To Serve:
Fry the potato cakes in a little olive oil and clarified butter until golden brown on each side. Place in oven to keep warm. Season the salmon with a little salt and cook in the same pan about 3 minutes each side until nicely coloured.

Place the potato cakes in the middle of each plate and put a piece of salmon next to it. Drizzle the herb sauce around the plate and serve with some creamed spinach if required.

 http://www.flahavans.ie/recipes/oatmeal-crusted-organic-salmon-with-potato-cakes-and-herb-sauce/253

“Comeragh Mountain” Oats Granola

fla granola 25616

Serves 14
Ingredients:
  • 450g Flahavan`s Jumbo Oats
  • 50g Flahavan`s Oat Bran
  • 100g hazelnuts
  • 50g raw peanuts
  • 75g sesame seeds
  • 75g sunflower seeds
  • 150ml sunflower oil
  • 175ml clear honey
  • 100g sultanas
Method:
  1. Preheat the oven to 140°.
  2. Place the oats in a large bowl.
  3. Add the oat bran, hazelnuts, peanuts, sesame seeds and sunflower seeds, mixing them together well.
  4. Pour in the oil gradually, mixing all the time, then pour in the honey and stir until evenly mixed.
  5. Transfer the mixture into a large roasting tin and spread out evenly.
  6. Bake for 1-1 ½ hours, stirring occasionally until slightly crispy.
  7. Cool, then crumble up the mixture.
  8. Stir in the sultanas and transfer to a stoppered jar.