Just Peachy

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This week I’ve increased my calorie intake to 20% above maintenance (SHOCK HORROR – not all women are trying to lose weight) in effort to get stronger and build more muscle. Eating so many calories of food that’s actually nutritious can get pretty difficult, especially when half of it is from sustainable carbohydrate sources. I’ve found that at the end of the day I usually have some carbs to make up in my macros and at 9pm in the evening, I don’t want more oats, sweet potatoes or brown rice.

I’m not good at eating fruit in general, I don’t particularly like it, especially not for dessert, largely because it’s not cream or chocolate. However, I absolutely love it cooked. Stewed apples, caramelised bananas and my latest obsession, roasted peach.

Peaches are so sweet and juicy at this time of year and easy to make into a delicious pudding. This dish is very high in carbs, which I know isn’t suitable for a lot of people, especially mid-cutting season!! But if you struggle with sugar cravings and want a fuss-free, delicious summer pudding, you can’t go far wrong. Yeah, it’s sugar, but at least it’s natural sugar and with the addition of greek yoghurt, you get a liiiiittle bit of protein too.

This isn’t even really a recipe as such, more of a construction. Just a side note – peaches are one of the fruits you really should buy organic. They’re so sweet that they require a gas tank of pesticide to keep flies away, so organically grown peaches are much safer and more delicious.

  • 1 peach per person
  • 170g Total Greek 0% fat yoghurt
  • handful pistachios, roughly chopped
  • handful blueberries
  • maple syrup
  • cinnamon

Approx macros per serving: Kcal – 221 Carbs – 44g Fat – 2g Protein – 6g

Method:

Heat the oven to 150C. Halve and stone the peaches, then fill the indent with blueberries. Put into a baking dish, sprinkle with cinnamon and drizzle with maple syrup (I could drown in the stuff, so use 2 tbsp per peach, obviously adjust it if you care about dental health). Bake for 40 mins, until peaches are very soft.

Serve with the Greek yoghurt and chopped pistachios. And maybe some more maple syrup…..

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Spring pea & bean salad with mint and feta

bean salad

In the warmer weather, I always crave fresh, green, light food that’s nutritious and full of summer flavour. I love small dishes and make this Spring Salad a lot for my vegetarian friends as part of a tapas table. It’s a great lunch or solo supper with wholemeal pittas and hummus cut with creme fraiche and paprika.

If you’re a carnivore, it’s a fantastic accompaniment to grilled chicken and won’t be out of place at a BBQ either.

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Ingredients:

  • 1 can white beans (I use Canelleni)
  • 1 cup/ 300g broad beans (fresh or frozen)
  • 1 cup/300g peas (fresh or frozen)
  • large handful mint
  • large handful corriander
  • 4 spring onions, finely sliced
  • glug extra-virgin olive oil
  • juice of 1/2 squeezed lemon
  • crumbled feta
  • Wholemeal pitta breads and creme fraiche mixed with hummus & paprika to serve

Method:

Drain and rinse the white beans and add to a large bowl. If using frozen broad beans and peas, simmer on the hob for approx. 3 mins, drain and immediately tip into a bowl of ice water to blanche and keep the vibrant green colour. Drain again and add to the bowl.

Add the rest of the ingredients to the bowl, except the mint. This will turn black in a few hours, so keep it until you want to serve. Season to taste & preferably eat al fresco!

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5-A-Day Tabouleh

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Tabouleh has to be THE best salad in the world. It’s insanely healthy, crazy tasty AND it fills you up for hours, which is more than can be said for most dishes consisting solely of raw veg & herbs. Even the dressing does you good! A squeeze of fresh lemon juice keeps the crunch and vitality of the ingredients and a good quality, extra-virgin olive oil can help lower the risk of heart disease and stroke.

Tabouleh is really simple to make, just chop everything up really small & don’t overdo the bulgar wheat. It’s a herb –not a couscous salad – the wheat just gives texture and interest. A great dish to take along to a garden party or barbeque and super cheap to make, this is really a recipe everyone should have on their roster.

For the Tabouleh:

+1 red onion

+3-4 tomatoes

+1/2 cucumber

+large bunch of fresh mint

+large bunch fresh corriander

+50g bulgar wheat/couscous

 

For the dressing:

+2 tbsp fresh lemon juice

+4 tbsp extra-virgin olive oil

+sea/rock salt flakes

+freshly ground black pepper

Chop everything up finely. Squeeze the tomatoes in your hand, over a bowl. Too much moisture will ruin the tabouleh, so don’t skip this process. Add the tomatoes and cucumber just before serving (up to an hour before should be fine).

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