Cottage Pie & Cauli Mash (low carb option)

Ingredients

  • 3 tbsp olive oil
  • 500g mince (or double for batch)
  • 2 onions finely chopped
  • 3 carrots chopped
  • 3 celery sticks chopped
  • 2 garlic cloves chopped
  • 3 tbsp plain flour (or alternative such as rice/ buckwheat flour)
  • 1 tbsp tomato puree
  • 850ml beef stock
  • 4 tbsp Worcestershire sauce
  • 1lb cauliflower
  • 4oz butter
  • ½ lemon juice & zest
  • Olive oil (optional)
  1. Heat 1 tbsp olive oil in large pot/ wok & fry garlic, onion, celery, carrots together on low heat about 15-20min
  2. Add meat in & brown
  3. Add tomato puree, flour, Worcestershire sauce & cook for a couple of mins
  4. Add stock & low cook for half hr until sauce reduced
  5. Meanwhile make the mash – cut the cauli into florets & boil for couple of minutes
  6. Put cauli into Nutribullet or food processor with butter, lemon juice & zest & pulse. S&P to taste

Cottage Pie & Cauli Mash (low carb option)

Ingredients

  • 3 tbsp olive oil
  • 500g mince (or double for batch)
  • 2 onions finely chopped
  • 3 carrots chopped
  • 3 celery sticks chopped
  • 2 garlic cloves chopped
  • 3 tbsp plain flour (or alternative such as rice/ buckwheat flour)
  • 1 tbsp tomato puree
  • 850ml beef stock
  • 4 tbsp Worcestershire sauce
  • 1lb cauliflower
  • 4oz butter
  • ½ lemon juice & zest
  • Olive oil (optional)
  1. Heat 1 tbsp olive oil in large pot/ wok & fry garlic, onion, celery, carrots together on low heat about 15-20min
  2. Add meat in & brown
  3. Add tomato puree, flour, Worcestershire sauce & cook for a couple of mins
  4. Add stock & low cook for half hr until sauce reduced
  5. Meanwhile make the mash – cut the cauli into florets & boil for couple of minutes
  6. Put cauli into Nutribullet or food processor with butter, lemon juice & zest & pulse. S&P to taste

Fish Parcels

  • Parchment/ greaseproof paper
  • 2 portions meaty fish, e.g. salmon, hake, cod
  • Handful cherry tomatoes
  • 3-4 scallions chopped finely
  • 3-4 asparagus spears sliced finely on the slant
  • 2 sticks feta cheese cubed
  • Pinch dried chilli powder/ ½ red chilli, deseeded & finely chopped
  • 2tbsp EV olive oil
  • S&P or sprinkle dried herbs – oregano, parsley, basil ….
  1. Preheat oven to 200degrees C
  2. Lay out enough paper & place piece of fish inside
  3. In a bowl, mix together all the other ingredients
  4. Pile on top of fish, wrap up in a parcel without any gaps (we want the fish to steam inside). Cook for 15-20 mins.
  5. Serve in the paper with side of roasted veg, brown basmati.

Mexican Chickpea Stew

Ingredients 

  • 1 tbsp coconut/ EV olive oil
  • 1 medium onion finely diced
  • 2 sticks celery finely chopped
  • 3-4 cloves garlic crushed
  • 1 heaped tbsp ground cumin
  • ¼ tsp chilli flakes
  • 2tsp dried oregano
  • 1 heaped tsp smoked paprika
  • 2 tins ready to go chickpeas (or other beans)
  • 1 tin chopped tomatoes
  • 500 mls of chicken/ veg stock
  • Option: fresh coriander to serve
  1. Gently fry garlic, onion & celery for 5-10mins on low heat
  2. Add spices – cumin, chilli flakes, smoked paprika, oregano & cook for further 2 mins
  3. Add chickpeas & gently cook for 2-4 mins. Add tin tomatoes & stock & simmer to 30-45 mins on low heat. Fresh coriander to serve
  4. Serve on its own, or with side of wholemeal rice, wholemeal pitta, wholemeal wrap & dollop of sour cream/ crisp green side salad

Mexican Chickpea Stew

Ingredients 

  • 1 tbsp coconut/ EV olive oil
  • 1 medium onion finely diced
  • 2 sticks celery finely chopped
  • 3-4 cloves garlic crushed
  • 1 heaped tbsp ground cumin
  • ¼ tsp chilli flakes
  • 2tsp dried oregano
  • 1 heaped tsp smoked paprika
  • 2 tins ready to go chickpeas (or other beans)
  • 1 tin chopped tomatoes
  • 500 mls of chicken/ veg stock
  • Option: fresh coriander to serve
  1. Gently fry garlic, onion & celery for 5-10mins on low heat
  2. Add spices – cumin, chilli flakes, smoked paprika, oregano & cook for further 2 mins
  3. Add chickpeas & gently cook for 2-4 mins. Add tin tomatoes & stock & simmer to 30-45 mins on low heat. Fresh coriander to serve
  4. Serve on its own, or with side of wholemeal rice, wholemeal pitta, wholemeal wrap & dollop of sour cream/ crisp green side salad

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