Archive for Recipes

May
03

Simple low FODMAP Chow Mein Dish

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Low FODMAP Diet ReciptesIngredients (serves 2)

  • 2 chicken breast fi llets, sliced (or meat of your choice)
  • 4 tablespoons dark soy sauce
  • 4 tablespoons light soy sauce
  • 4 tablespoons oyster sauce
  • 1 tablespoon cornfl our
  • 3 tablespoons oil
  • 1 bag beansprouts
  • 3 spring onions (green part), chopped
  • 1 carrot, diced
  • 1 teaspoon fi nely chopped ginger
  • 150g green beans
  • 1 teaspoon sugar
  • 1 teaspoon ground white pepper

Method

1. Place meat in 1 tablespoon dark soy sauce, 1 tablespoon light soy sauce, 1 tablespoon oyster sauce and cornflour in the fridge for 4 hours to marinate.

2. Bring a pot of water to the boil and cook noodlesaccording to packet instructions. Once cooked, run under cold water to prevent sticking.
3. Heat oil in wok until very hot and fry meat until cooked. Add beansprouts, spring onions, carrot, ginger and green beans to the wok and cook for 5 minutes. Add to the cooked noodles and the meat.

4. Stir and add the remaining dark soy sauce, light soy sauce, oyster sauce, sugar and pepper. Stir thoroughly and serve.

Categories : FODMAP, FODMAPs, Recipes
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Elaine’s Recipe of the MonthElaine’s recipe this month is bursting with fl avour and immune-boosting antioxidants (it is an excellent source of beta-carotene and also a good source of vitamin C and fibre). Also, the following provides just 138 calories so it is also extremely low in calories and will help to keep you full for longer.

Ingredients (serves 4):

  • 6 garlic cloves (no need to remove outer skin)
  • 3 carrots, cut into 1-inch pieces
  • 9 small button mushrooms
  • 9 Brussels sprouts
  • 1 medium sweet potato, cut into 1-inch pieces
  • 1 tbsp olive oil or a few sprays of lo-cal spray
  • Half a pint of vegetable stock
  • Pinch of thyme (fresh or dried)
  • Pinch of pepper, to taste

Method

Preheat oven to 200°C/400°F/gas mark 6. Place the vegetables and thyme in a roasting tin and lightly cover with your olive oil or lo-cal spray. Roast for 45 minutes, turning the vegetables occasionally until tender.

Serving suggestions: serve on their own as a snack or warming lunch, or as an accompaniment to a meat, fish or chicken dish.

Other ingredients: Although the above is a particularly delicious combination of vegetables, you could also use red onion, swede, turnip, parsnips, butternut squash or celeriac in this recipe.

Categories : Healthy Eating, Recipes
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Low Fat Soup Recipe from Elaine McGowan Weight Loss SpecialistThis soup is a perfect transition through the gamut of flavours as we move into autumn. By roasting the squash you will fill your home with a wonderful aroma. Winter squash, like other colourful veggies, are rich in carotenes. Carotenes are the compounds that give winter squashes like butternut and pumpkin and carrots their yellow, orange or red colours. They are powerful plant components that have demonstrated a potential benefit in cancer prevention and in reducing the development of cardiovascular disease and diabetes.

Ingredients (serves 4)

  • 6 large tomatoes
  • 2 red onions
  • 1 large butternut squash
  • 1 stick of celery
  • 1 medium red pepper, deseeded
  • 1 carrot
  • 2 cloves of garlic
  • 1 red chilli, deseeded

Method

1. Preheat oven to 190 degrees, gas mark 5.

2. Cut tomatoes, squash, onion, pepper, celery and carrot into chunks and finely dice the garlic and chilli.

3. Place all the vegetables into a large roasting tin.

4. Season generously with salt, pepper and toss together.

5. Place in oven for 45 minutes turning evenly every 15 minutes.

6. Place vegetables in food processor with 500ml of boiling water and blitz until smooth.

7. Pour through a sieve into a large deep saucepan, pressing down with a ladle to squash the vegetable puree through the mesh.

8. Add another 500ml of boiling water to the smooth soup. Bring to the boil and simmer for 2-3 minutes.

9. Season to taste.

Low FODMAP diet tip: Make this a low FODMAP recipe by omitting the garlic and onion.

To make an appointment to discuss your weight loss needs and concerns, please contact your nearest Elaine McGowan Dietetic Clinic.

Categories : Recipes, Soups
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Ingredients (serves 2)

  • 4-5 large eggs
  • 2 tbsp water
  • Sea salt and black milled pepper
  • 250g baby spinach, washed and dried
  • Roughly chopped handful of fresh herbs (e.g. parsley, chives, basil or tarragon)
  • 50g feta cheese
  • Olive oil and butter to coat pan

Method

1. Add the water to the eggs, season with a pinch of salt and pepper and beat lightly with a fork.

2. Heat a non-stick frying pan add a knob of butter, add spinach and cook for 1 minute until wilted, remove and set aside withfeta and herbs.

3. Heat the pan to a high temperature, brush with olive oil, pour in egg mix, give a quick stir and then start drawing the egg in from the side of the pan with a fork letting the runny egg fill the gaps, go around the pan once doing this.

4. Scatter the herbs, wilted spinach and feta on top of the omelette, season with more milled black pepper, carefully fold over 1/3 of omelette over the middle then the other 1/3.

5. Remove from pan, portion into 2 servings with a tossed salad.

To learn more about the FODMAP diet and how this can help your IBS symptons, please see here.

Categories : FODMAP, Omelettes, Recipes
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Full of appetite-satisfying protein, this chicken dish is very tasty and extremely easy to make. It can be
served with steamed green beans or baby spinach. Or, if you prefer you can roast some vegetables with the
chicken and potatoes; sweet potatoes, peppers or courgettes all work well.

Ingredients (serves 4)

  • 2 large lemons
  • 3 garlic cloves, crushed
  • 2 tablespoons extra virgin olive oil
  • 4 whole chicken fi llets (preferably free-range or organic)
  • 600g potatoes, scrubbed, cut into wedges, skin on
  • 3 sprigs rosemary, leaves removed
  • 400g steamed green beans, to serve

Method

1. Preheat oven to 200°C. Juice 1 lemon. Cut remaining lemon into wedges.

2. Combine lemon juice, garlic, olive oil, chicken, potato wedges and salt and pepper in a large bowl. Toss to combine. Arrange in a roasting pan.

3. Place lemon wedges over chicken and potatoes. Sprinkle with rosemary.

4. Roast for 45 minutes or until chicken is golden and lemons slightly charred. Serve with steamed green beans or baby spinach.

Notes
Low FODMAP diet tip: Make this a Low FODMAP recipe by omitting garlic.

Categories : Chicken, Recipes
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recipe-of-the-monthThis is a tasty simple recipe which is a low FODMAP recipe and suitable for those with IBS.

While following the low FODMAP diet, there are many ways to flavour your food by adding fresh herbs such as coriander, basil, parsley, rosemary or Soy, oyster and fi sh sauces are also suitable to use while following the low FODMAP diet.

Use these FODMAP vegetables and you have a very healthy low FODMAP meal.

Ingredients (serves 2-3)

  • 2 boneless, skinless chicken breasts (preferably free range or organic)
  • Grated zest and juice of 1 large lime
  • 5 fl oz (150ml) tinned coconut milk (can be low fat)
  • 1 green chilli, deseeded and fi nely chopped
  • 1 dessertspoon Thai fi sh sauce
  • 4 heaped tablespoons fresh coriander leaves
  • 4 spring onions, cut in to 1 inch shreds (just the green parts, not white part)
  • 1 bok choy, roughly chopped
  • 1 dessertspoon olive oil

Method

1. Chop the chicken into bite-sized pieces and place in a bowl with the lime juice and zest. Stir well and leave them to marinate for an hour.
2. When you’re ready to cook the chicken, heat the oil in the pan or wok over a high heat, add the chicken pieces and stir-fry for 3-4 minutes, until they’re golden.
3. Add the chilli, stir-fry for 1 more minute, and add the coconut milk, fish sauce and half the coriander, spring onions (green part only) and bok choy.
4. Cook for another 1-2 minutes, and then serve with white, basmati or brown rice and the remaining coriander and chopped spring onions (green part only) sprinkled over the top.

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Serves 6

Ingredients

  • 2 blocks of halloumi cheese, sliced into 1.5cm pieces (halloumi is a Greek sheeps’ milk cheese, available in low fat version from Tesco)
  • 6 peaches, halved and stoned
  • 2 red chillies, halved lengthways and seeded
  • 150g baby salad leaves
  • 2 small bulbs of fennel, finely sliced
  • 1tbls finely chopped mint
  • Light olive oil, for cooking
  • Dressing:
  • 250ml low fat plain yoghurt
  • Juice of 1 lemon
  • 2tbls water
  • 2tbls finely chopped mint

Method:

  1. Mix the dressing and and taste for seasoning. Add more lemon if desired. Set aside and allow the flavours to infuse.
  2. In a pan or on the BBQ, lightly grill the peaches until just golden. If using a pan, use a little light olive oil to cook the peaches in. If cooking on a BBQ, lightly coat the peaches with olive oil before placing on the BBQ grill. Set aside.
  3. Repeat with the chillies, pushing them down with tongs to ensure even cooking. Once the chillies start to blister and soften, remove and set aside. Allow to cool slightly before chopping into very thin slices.
  4. Using more olive oil, cook the halloumi on both sides until golden brown. Remove and keep warm on a warm plate or in a moderately hot oven.
  5. Gently toss together the fennel and baby salad leaves with a little dressing. Divide between six starter plates or arrange on one large salad platter.
  6. Nestle the peaches on the bed of greens, add the halloumi cheese and scatter over the chillies and extra mint. Drizzle over a little dressing.
  7. Serve immediately with extra dressing on the side.

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Sep
14

Grilled Summer Vegetable Salad

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Ingredients

  • 2 courgettes, sliced into thick ribbons
  • 1 aubergine, sliced into rings
  • 1 red pepper, cut into thick strips
  • 1 yellow pepper, cut into thick strips
  • 1 red onion, cut into thick slices
  • 2 Portabello mushrooms, wiped clean
  • 1 bunch asparagus
  • olive oil
  • 2tbsp kalamata olives
  • 2tbsp chopped fresh mint
  • 2tbls pine nuts, optional

Dressing:

  • 1 clove garlic, crushed
  • 100ml lemon juice
  • 200ml olive oil
  • ½ tsp sugar
  • salt and pepper

Method:

  1. Coat the vegetables in olive oil, salt and pepper. Cook on a BBQ or griddle pan until charred. Or bake on a baking tray at 200°C for 30 minutes until slightly charred.
  2. Mix the dressing and set aside. Adjust to taste.
  3. Mix the olives, mint and dressing through the vegetables. Sprinkle over pine nuts if using.

Recipe by Rozanne Stevens

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The worst time of year for colds and fl u’s is February
and March. Boost your immune system with plenty
of vitamin rich vegetables and fruits. This recipe
packs a punch with 7 different vegetables for a variety
of immune boosting antioxidants.
At only 265Kcals a serving this is also a delicious,
very low calorie recipe to help you shed a few festive
pounds. The high fi bre lentils also provide a good
source of plant protein that will keep you feeling
satisfi ed and fuller for longer. Having soup, with a
little protein, is a great option for lunch as it will give
you a steady source of energy and help prevent the
4pm coffee and chocolate craving.

lentil-soupThe worst time of year for colds and flu’s is February and March. Boost your immune system with plenty of vitamin rich vegetables and fruits. This recipe packs a punch with 7 different vegetables for a variety of immune boosting antioxidants.

At only 265Kcals a serving this is also a delicious, very low calorie recipe to help you shed a few festive pounds. The high fibre lentils also provide a good source of plant protein that will keep you feeling satisfied and fuller for longer. Having soup, with a little protein, is a great option for lunch as it will give you a steady source of energy and help prevent the 4pm coffee and chocolate craving.

Ingredients (serves 6)

  • 2tbsp olive oil
  • 1 leek, white part chopped
  • 2 cloves garlic, crushed
  • 2tsp curry powder
  • 1tsp g round cumin
  • 1tsp g aram masala
  • 1 litre vegetable stock
  • 1 bay leaf
  • 185g brown lentils
  • 450g sweet potato, cubed
  • 1 tin chopped tomatoes
  • 1tbsp tomato paste
  • 2 courgettes, sliced into half moons
  • 200g broccoli, divided into small florets
  • 1 carrot, diced
  • 100g frozen peas
  • 1 litre vegetable stock
  • 1tbsp chopped fresh coriander
  • Spiced yoghurt:
  • 250g plain yoghurt
  • 1tbsp chopped fresh mint
  • 1 clove garlic, crushed
  • 5 drops Tabasco

Method

1. Heat the oil in a pot and gently cook the leek , carrot and garlic for 4 minutes. Add the spices and cook for 1 minute.

2. Add the stock, bay leaf, lentils, tinned tomato, paste and sweet potato. Bring to the boil, then reduce to a simmer and cook for 15 minutes.

3. Add the courgettes, broccoli and stock and simmer for a further 10 minutes.

4. Add the peas and cook for 3 minutes, stir through coriander. Season.

5. Mix together the spiced yoghurt and serve a dollop on each serving of soup.

Categories : Recipes, Soups
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The maximum recommended daily allowance for salt is 6g, which is about a teaspoon. Any more than this poses a threat to our health,
especially blood pressure. Statistics from Safe Food show that we are consuming on average twice this amount.
The most common culprit is ‘hidden’ salts in processed foods. Stock cubes and powders are one of the saltiest products that we use, especially in the cold season when we are making soups and stews. When buying stock cubes choose a brand that has low salt and additive free versions.
Making your own vegetable stock also helps prevent food waste as you can use up veggies that may be looking a little wilted and sad.
To make your own vegetable stock take onions, carrots and celery as a base and if you have tomatoes, fennel, parsley stalks, rosemary stalks, thyme and leeks add these too. Avoid smelly
vegetables like cabbage, broccoli and cauliflower. Throw in some
dried aromatics like bay leaves, peppercorns and some mustard
seeds if you like a little heat. Cover with plenty of water, bring to the boil then simmer for 20 minutes. Scoop off any scum floating on the surface, strain and discard the vegetables. Use or freeze as needed.
To make a chicken stock, simply gather your chicken bones and freeze them until you have enough. Add to the basic vegetable
stock recipe and simmer for 45 minutes. Again, scoop off any scum
and strain. If you need a stronger tasting stock, you can reduce it down by boiling after you have strained it. This would be advisable for sauces and gravies but not necessary for soup.

make-you-own-stockThe maximum recommended daily allowance for salt is 6g, which is about a teaspoon. Any more than this poses a threat to our health, especially blood pressure. Statistics from Safe Food show that we are consuming on average twice this amount.

The most common culprit is ‘hidden’ salts in processed foods. Stock cubes and powders are one of the saltiest products that we use, especially in the cold season when we are making soups and stews. When buying stock cubes choose a brand that has low salt and additive free versions.

Making your own vegetable stock also helps prevent food waste as you can use up veggies that may be looking a little wilted and sad.

To make your own vegetable stock take onions, carrots and celery as a base and if you have tomatoes, fennel, parsley stalks, rosemary stalks, thyme and leeks add these too. Avoid smelly vegetables like cabbage, broccoli and cauliflower. Throw in some dried aromatics like bay leaves, peppercorns and some mustard seeds if you like a little heat. Cover with plenty of water, bring to the boil then simmer for 20 minutes. Scoop off any scum floating on the surface, strain and discard the vegetables. Use or freeze as needed.

To make a chicken stock, simply gather your chicken bones and freeze them until you have enough. Add to the basic vegetable stock recipe and simmer for 45 minutes. Again, scoop off any scum and strain. If you need a stronger tasting stock, you can reduce it down by boiling after you have strained it. This would be advisable for sauces and gravies but not necessary for soup.

Categories : Recipes, Soups
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Jan
19

Hungarian Goulash

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goulashBeef is lower in saturated fat than lamb so is a better option for stews.By not browning the meat we are also saving on fat and calories. By using lots of peppers and red onions, we are also upping the veggie quota.

Mushrooms and courgettes also work very well in this recipe. Tinned tomatoes are rich in antioxidant lycopene and a handy store cupboard ingredient.
This recipe freezes very well so you will always have something warming and nutritious on hand rather than reaching for the take away menu or microwave meal. Especially good served with toasted buckwheat groats and steamed green beans for extra fi bre and vitamins.

Beef is lower in saturated fat than lamb so is a better option for stews.By not browning the meat we are also saving on fat and calories. By using lots of peppers and red onions, we are also upping the veggie quota.

Mushrooms and courgettes also work very well in this recipe. Tinned tomatoes are rich in antioxidant lycopene and a handy store cupboard ingredient.

This recipe freezes very well so you will always have something warming and nutritious on hand rather than reaching for the take away menu or microwave meal. Especially good served with toasted buckwheat groats and steamed green beans for extra fibre and vitamins.

Ingredients (serves 8 )

  • 1.5kg stewing beef in cubes
  • Sunflower oil, for frying
  • 2 red onions, sliced into thin wedges
  • 2tbls flour
  • 1bls paprika
  • 3 tins chopped tomatoes
  • 2tbls tomato puree
  • 2 red peppers, cut into thin strips
  • 2 yellow peppers, cut into thin strips
  • 2tbls chopped fl at-leaf parsley
  • 200ml low fat crème fraiche or
  • sour cream
  • Salt and pepper

Read More→

Categories : Recipes, Soups, Uncategorized
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Jan
19

Winter Warmers – Tip!

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“While stews and casseroles are hearty and wholesome it is very easy to rack up the saturated fat content when you brown off the meat in oil. Even if you have a good non stick pan, you still tend to use a fairly large quantity of oil.
So I have experimented with not browning the meat at all and just adding the raw,unbrowned meat to the pot. And surprisingly, it works very well as a good recipe and the gentle cooking process will still create complex flavours.
So skip this step to save time and calories. Another tip for reducing saturated fat is removing any chicken skin. You really aren’t missing out on anything as the skin goes rubbery during the long stewing. And lastly, instead of using gallons of cream, use mostly stock, tomatoes and wine as your liquid. Add a little half fat crème fraiche just before serving for a creamy finish without all the fat”

“While stews and casseroles are hearty and wholesome it is very easy to rack up the saturated fat content when you brown off the meat in oil. Even if you have a good non stick pan, you still tend to use a fairly large quantity of oil.

So I have experimented with not browning the meat at all and just adding the raw,unbrowned meat to the pot. And surprisingly, it works very well as a good recipe and the gentle cooking process will still create complex flavours.

So skip this step to save time and calories. Another tip for reducing saturated fat is removing any chicken skin. You really aren’t missing out on anything as the skin goes rubbery during the long stewing. And lastly, instead of using gallons of cream, use mostly stock, tomatoes and wine as your liquid. Add a little half fat crème fraiche just before serving for a creamy finish without all the fat”

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Quick ‘n Easy Wholemeal Pasta
This recipe is so easy to make and is full of essential vitamins and minerals, including superfoods peppers, garlic and broccoli (see above). Each portion provides just 385 Kcals and only 7g fat.
Ingredients (serves 4):
225g/8oz wholemeal pasta (any shape or variety you prefer)
1 tbsp virgin olive oil
1 onion, finely chopped
1 garlic clove, finely chopped
2 x 400g tins chopped tomatoes
1 red pepper, deseeded and chopped
300g/12oz broccoli, chopped
400g tin kidney beans, drained and rinsed
8 pitted black olives, sliced
2 tsp fresh basil, shredded (or half a tsp dried basil)
2 rounded tbsp reduced fat cheddar cheese, grated
Method
1. Boil pasta until tender (‘al dente’). Meanwhile, heat oil in large pan and add the onion. Cook on medium heat until softened.
2.Add garlic and cook for 1 minute.
3.Add tomatoes, red pepper, broccoli and kidney beans. Bring to the boil and then cover and simmer for about 10-12 minutes.
4.Prior to serving, stir in the olives and basil.
Serving: Place the vegetable mix on top of your cooked pasta and top it with grated cheese.

pasta-recipeThis recipe is so easy to make and is full of essential vitamins and minerals, including superfoods peppers, garlic and broccoli (see above). Each portion provides just 385 Kcals and only 7g fat.

Ingredients (serves 4):

  • 225g/8oz wholemeal pasta (any shape or variety you prefer)
  • 1 tbsp virgin olive oil
  • 1 onion, finely chopped
  • 1 garlic clove, finely chopped
  • 2 x 400g tins chopped tomatoes
  • 1 red pepper, deseeded and chopped
  • 300g/12oz broccoli, chopped
  • 400g tin kidney beans, drained and rinsed
  • 8 pitted black olives, sliced
  • 2 tsp fresh basil, shredded (or half a tsp dried basil)
  • 2 rounded tbsp reduced fat cheddar cheese, grated

Read More→

Categories : Pasta, Recipes
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Apr
13

Caribbean Chicken Salad

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Caribbean Chicken Salad
All of us get into a rut with our diet at times, eating the same salad for lunch every day. Try this chicken salad with a kick to liven up your palate and to deliver a host of antioxidants (from the fresh fruit), in addition to the fibre and B vitamins (from the brown rice).
Ingredients
(serves 2)
100g/3 ½ ozs brown rice (uncooked weight)
Half an onion
2 chicken breasts
Half fresh pineapple, chopped into chunks
Half tsp medium curry powder
1 large banana, sliced
4 tbsp natural yoghurt
2 tsp mild curry paste
1 tbsp lemon juice
1 small bag (100g/3 ½ ozs) mixed salad leaves
1 small packed of flaked coconut
Pinch of black pepper to season
Method
Bring a saucepan of water to the boil, adding the half of onion to flavour the chicken. Place both breasts in the water and turn down the water to a slow boil. Leave for 20 minutes, covered. Remove from the water and allow to cool for approximately 30 minutes.
Next, cut the chicken into bite-sized cubes.
Combine the cooked chicken, yoghurt, curry powder, curry paste and lemon juice in a bowl, cover and refrigerate for 1-2 hours.
In the meantime, cook the rice according the packet instructions (usually 40 minutes for brown rice), remove from the water, rinse with cold water, allow to cool and then refrigerate.
Remove the chicken mixture from the fridge, stir in the remaining ingredients – the banana slices and the pineapple chunks and the chilled rice – and season as needed.
Serve on top of a bed of washed lettuce and garnish with the flaked coconut.

iStock_000005332486XSmallAll of us get into a rut with our diet at times, eating the same salad for lunch every day.

Try this chicken salad with a kick to liven up your palate and to deliver a host of antioxidants (from the fresh fruit), in addition to the fibre and B vitamins (from the brown rice).

Ingredients

(serves 2)

  • 100g/3 ½ ozs brown rice (uncooked weight)
  • Half an onion
  • 2 chicken breasts
  • Half fresh pineapple, chopped into chunks
  • Half tsp medium curry powder
  • 1 large banana, sliced
  • 4 tbsp natural yoghurt
  • 2 tsp mild curry paste
  • 1 tbsp lemon juice
  • 1 small bag (100g/3 ½ ozs) mixed salad leaves
  • 1 small packed of flaked coconut
  • Pinch of black pepper to season

Method

  1. Bring a saucepan of water to the boil, adding the half of onion to flavour the chicken. Place both breasts in the water and turn down the water to a slow boil. Leave for 20 minutes, covered. Remove from the water and allow to cool for approximately 30 minutes.
  2. Next, cut the chicken into bite-sized cubes.
  3. Combine the cooked chicken, yoghurt, curry powder, curry paste and lemon juice in a bowl, cover and refrigerate for 1-2 hours.
  4. In the meantime, cook the rice according the packet instructions (usually 40 minutes for brown rice), remove from the water, rinse with cold water, allow to cool and then refrigerate.
  5. Remove the chicken mixture from the fridge, stir in the remaining ingredients – the banana slices and the pineapple chunks and the chilled rice – and season as needed.
  6. Serve on top of a bed of washed lettuce and garnish with the flaked coconut.

Categories : Recipes, Salads
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Apr
13

Smoked Salmon Salad

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iStock_000003302487XSmallOkay, so not everyone likes smoked salmon but I urge you to give this recipe a go – the dressing livens up the salmon to deliver a powerful energy boost, as well as a healthy serving of essential fatty acids that will put a spring in your step until dinnertime.

Ingredients
(serves 2)
100g/3 ½ ozs smoked salmon, flaked
230g/8ozs wholemeal penne pasta (uncooked weight)
Half a cucumber, quartered and sliced
3 sprigs fresh dill
1 small bag (100g/3 ½ ozs) mixed salad leaves
4 spring onions, sliced
8 cherry tomatoes, halved
Handful fresh parsley
For the dressing
6 tbsp crème fraiche
1 tbsp fresh dill
One quarter of a cucumber, cubed
1 tbsp lemon juice
Pinch of pepper for seasoning
Method
Cook the penne in boiling water. Drain, rinse and set and place in refrigerator to cool.
Combine the salmon, cucumber, dill, salad leaves, onions and cherry tomatoes together in a bowl, leaving a few smoked salmon flakes aside for garnish.
Blend the dressing ingredients in a food processor until the cucumber is finely chopped.
Add the dressing to your salad and gently toss.
Garnish with the reserved salmon flakes and fresh parsley.

Ingredients

(serves 2)

  • 100g/3 ½ ozs smoked salmon, flaked
  • 230g/8ozs wholemeal penne pasta (uncooked weight)
  • Half a cucumber, quartered and sliced
  • 3 sprigs fresh dill
  • 1 small bag (100g/3 ½ ozs) mixed salad leaves
  • 4 spring onions, sliced
  • 8 cherry tomatoes, halved
  • Handful fresh parsley

For the dressing

  • 6 tbsp crème fraiche
  • 1 tbsp fresh dill
  • One quarter of a cucumber, cubed
  • 1 tbsp lemon juice
  • Pinch of pepper for seasoning

Method

  1. Cook the penne in boiling water. Drain, rinse and set and place in refrigerator to cool.
  2. Combine the salmon, cucumber, dill, salad leaves, onions and cherry tomatoes together in a bowl, leaving a few smoked salmon flakes aside for garnish.
  3. Blend the dressing ingredients in a food processor until the cucumber is finely chopped.
  4. Add the dressing to your salad and gently toss.
  5. Garnish with the reserved salmon flakes and fresh parsley.

Categories : Recipes, Salads
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About Elaine

Elaine graduated from Trinity College with a B.Sc., (Hons) in Human Nutrition and Dietetics. She gained wide experience working as clinical nutritionist in several hospitals prior to establishing her first private dietetic clinic in 1992.

Private Practice Experience
Elaine has gained vast experience specialising in providing private individual dietetic consultations for her clients in her clinics for the past 17 years. In recent years, her main areas of interest are weight management, obesity, diabetes, heart disease and nutrition and gastro-enterology.

Elaine is an active member of the INDI and was chairperson of the Irish Nutrition and Dietetic weight management interest group from 2005 to 2007.

Dietetic and Nutrition Consultancy
Elaine has provided dietetic consultancy to a wide range of industries including private hospitals, hotels and catering companies. She has designed, piloted, implemented and coordinated workplace wellbeing programmes for several prominent companies and large international corporations.