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| The Pepper Project |

– Healthy recipes to tackle your busy day –

Tuna & Onion Stuffed Bell Peppers

Use any colour bell pepper; though I find green goes better with tuna as they’re less sweet!

Ingredients:

  • Enough couscous/pearl barley to fit a pepper or two

  • Bell pepper (or two)- any colour

  • One onion

  • Garlic

  • Tuna

  • Vegetable stock

Method:

 1. Cook the couscous or barley through (cook in stock for however long it says on packet), using vegetable stock.

2. Cut the top off of the bell pepper and cut out the inside seeds

3. In a pan, cook onion and garlic, then add to a bowl of tuna

4. Mix in couscous/barley to tuna mixture and add ground pepper

5. Spoon the mixture into the hollowed out bell pepper

6. Drizzle a teaspoon of left over vege stock over the filling to stop it going dry, then place the top of the pepper back in position

7. Bake in the oven at 180 degrees for about 25-30 minutes

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Egg, Mushroom, and Mackerel Salad

How to prepare:

  1. In a bowl, combine lettuce leaves, cucumber, and red pepper.
  2. To cook mushrooms, put in pan with a small amount of olive oil. Add dried basil leaves, and cover the pan with tinfoil. Leave the mushrooms to simmer on low heat for about three-five minutes. Remove from heat and add to salad.
  3. To soft boil the egg, put egg in boiling water and cook for approximately 5 minutes.
  4. I used tinned mackerel in spring water, and add some olives as well.
  5. Done!

Mixed Berry Smoothie

Another delicious smoothie combination: Simply add to your blender and you’re good to go!

What you need:

-Frozen Raspberries

-Frozen Blackberries

-Frozen Cranberries

-Frozen Blueberries

-1/2 a Frozen Banana

– Splash of Almond Milk

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Peach Sangria: A Toast for New Year!

What’s better than a home made Sangria recipe without the sickly sweet addition of soft drinks that are commonly used to make a home-made version of this drink sweet and bubbly? Raise your glass this New Year’s Eve with this fruity alcoholic beverage!

Simply combine the following ingredients (besides the soda water) in a pitcher and store in the fridge for four hours to chill. Before you serve, stir and add the soda water.

So, what do you need?

-Bottle of white wine

-Peach vodka (or a peach flavoured liqueur)

-Fresh peach juice

-Soda water

-Fresh peach and raspberry pieces

 

Tomato, Ginger & Kidney Bean Stew

Simple, quick and tasty! If you wanted a non-vegetarian option: add some chopped pieces of bacon!

Ingredients:

  • Red kidney beans (1 can of 400g)
  • 4 eggs at room temperature (optional)
  • 400g chopped tomatoes
  • 2 tablespoons of fresh grated ginger
  • 3 onions
  • 3 carrots
  • 2 cloves of garlic
  • Oil (I use olive)
  • Paprika
  • Turmeric
  • Chilli flakes (optional)
  • Salt & Pepper

Method:

  1. In a pan, cook the chopped onions and crushed garlic with a glug of oil.
  2. Add a sprinkle of turmeric  and a sprinkle of paprika, and some chilli flakes if you wish.
  3. Add your grated ginger and stir for thirty seconds.
  4. Add your chopped tomatoes, half a cup of water, kidney beans, and carrots.
  5. Cover and let it simmer in order to reduce.
  6. Optional: add eggs! In a pan, simmer your stew and crack eggs on top of the tomatoes. Cover the pan and let the eggs cook for three minutes so that the yolk remains runny, and then serve!

Warm Roast Tomato, Garlic & Basil Gnocchi

This warm gnocchi dish is comforting during both winter or summer, and uses very few ingredients. All you need is: 2 tomatoes, 2 cloves of garlic, salt, pepper, fresh basil and gnocchi.

Method:

1. Chop up the two tomatoes and two cloves of garlic.
2. Line a baking tray with tinfoil, add chopped ingredients and drizzle with olive oil, salt and pepper. Cook for 25 minutes at 180 degrees celsius.
3. Following the instructions on the packet,  cook the gnocchi. Once it’s cooked, drain and put back into the pan.
4. On a low low heat, add roasted ingredients and stir together. If you can be bothered, skin the tomatoes. If it’s looking too dry, add a drizzle of olive oil.
5. Add torn up basil, a little more pepper, mix further and serve!

Blueberry & Almond Milk Smoothie

One of the best investments that I have ever made has been my smoothie maker! I love using frozen fruits in my smoothies; it gives them that icy, ‘ice cream’ like feeling. One of my favourite ‘pick me up’ smoothies has to be this blueberry and almond milk combination.

In your blender, simply combine:

-A handful of frozen blueberries

-A splash of almond milk

-If you wish to thicken it up: half a banana

-2 tablespoons of natural yoghurt

Green Shakshuka Eggs

I got my inspiration for this dish after having the delicious ‘Green Breakfast’ at Jack’s Wife Freda in New York. By no means is this a replica of their fantastic dish, but it is a ‘green’ alternative to the tomatoey, Middle-Eastern meal.

What will you need?

-Olive oil (2 tablespoons)

-1 leek

-Fresh spinach

-Herbs: bunch of dill, parsley, mint, coriander

-2 cloves of garlic

-Salt and pepper

-4 eggs

-Paprika

-Natural yoghurt

What do I do?

  1. Heat olive oil in a small frying pan on moderate heat.
  2. Add leeks to soften, followed by the spinach (a small bunch of leaves at a time).
  3. Keep adding the spinach slowly, until all has been softened and wilted, followed by some fresh herbs.
  4. Quickly remove the pan from the heat. Add the crushed garlic, salt and pepper.
  5. Once seasoned to your liking, heat up the spinach (etc.) again on a low heat, and create two little wells with a spoon. Add some cracked pepper to these wells and crack two eggs into each well. Cover the pan.
  6. Leave until eggs are cooked but the yolk is still runny. Serve with yoghurt, sprinkled with paprika!

Pearl Barley Mock-Risotto

Risotto is delicious, but sometimes it can be a bit too rich or heavy. If you’re looking for something substantial, tasty and with the same texture, look no further! This recipe uses egg to tie the ingredients together, and pearl barley as a replacement for risotto rice.

 Ingredients:

– Measured bowl of pearl barley

– One egg

– Handful of dill (optional)

– Vegetable stock (half a cube will do)

– Pepper

– Tuna

– Avocado

 Method: 

1. Simmer the barley for around 30 minutes in vegetable stock.

2. Cut up your avocado into chunks, and in a bowl mix with tuna and dill.

3. Once the barley is tender and has absorbed the stock, keep on a low heat and add in prepared ingredients.

4. Quickly crack egg into the saucepan and mix together until the egg has bound the ingredients. Keep the egg moving so it doesn’t scramble.

5. Season with pepper and serve!

You could also add other ingredients such as replacing tuna for cooked chicken, mushrooms, or any other vegetable. Enjoy!

Quinoa Sesame Pot

Inspired by the lunches bought on campus; just replace the plastic with a jar/bowl and you’re good to go!

What you need:

-Chopped raw cucumber, sugar snaps, and carrot

-Watercress

-Cooked quinoa

-Flaked almonds

-Sesame dressing (recipe below)

How to prepare:

-Layer your jar, firstly with quinoa. On top of that add your sugar snaps, carrot, cucumber, watercress, and finally flaked almonds.

-Create your sesame dressing by mixing together: 1/2 cup extra-virgin olive oil, 1/4 cup balsamic vinegar, 2 tablespoons soy sauce, 2 cloves garlic (minced), 2 tablespoons peeled and minced ginger, 1 teaspoon toasted sesame oil, optional 2 tablespoons honey or brown sugar.

-Add dressing and enjoy!

 

 

 

Chickapea Pasta: Product in Review

Everyone loves pasta, and what’s better than when it’s made from simply two ingredients? I tried this gluten-free pasta made from only organic chickpeas and lentils!

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Chickapea pasta boasts many advantages, such as being full of protein, nutrients and fibre. What I found made this pasta especially convenient was that it cooked in only 7 minutes, and tasted almost the same as normal pasta. One piece of advice: drain this pasta well after it’s been cooked because it becomes slightly more slippery than normal pasta.

Some delicious recipes can also be found on Chickapea’s website, such as the Creamy Avocado Pasta, as found here.

So, why not #choosechickapea and find out more about the product here!

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Chickapea Pasta: As seen, slightly darker than regular pasta.

Ginger Sugar-Free Mulled Wine

Not feeling that Christmas themed cocktail? Fear not! Try this ginger infused version of mulled wine to give you that cosy, (alcoholic), Christmas feeling! What makes it even better? Not piling in that sugar of course! Instead, why not true and use natural sugars such as honey to sweeten up your mulled wine this year?

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Mulled wine inspiration: delicious mulled wine in ceramic mugs at the Chicago Christkindlmarket!

  1. Pour wine into large saucepan and cook over low heat.
  2. Add lemon and orange zest to the wine.
  3. Place the spices into an empty tea satchel. Put the satchel into the saucepan and brew the mixture for 30 minutes.
  4. Add sweetener of your choice to taste.
  5. Pour the wine through a strainer and serve in heatproof glasses. Garnish each glass with a sliced orange or cinnamon stick.
  1. Pour wine into large saucepan and cook over low heat.
  2. Add lemon and orange zest to the wine.
  3. Place the spices into an empty tea satchel. Put the satchel into the saucepan and brew the mixture for 30 minutes.
  4. Add sweetener of your choice to taste.
  5. Pour the wine through a strainer and serve in heatproof glasses. Garnish each glass with a sliced orange or cinnamon stick.

So, what do I need make this delicious beverage?

– 750ml bottle of red wine
– Honey to sweeten
– 5 whole cloves
– 2 (or 3) cinnamon sticks
– 2 cardamom pods
– 1 fresh piece of peeled, crushed ginger
– 2-3 oranges, sliced and zested
– 1 lemon, sliced and zested

How do I make this cup of goodness?

  1. Pour wine into large saucepan and boil over low heat.
  2. Add honey to sweeten. Keep simmering until it dissolves into the wine.
  3. Add lemon and orange zest to the wine.
  4. Add the cloves, cinnamon sticks, cardamom pods, and ginger to the saucepan.
  5. Taste; is it sweet enough? If not, add more honey.
  6. Add slices of fresh orange and lemon.
  7. Simmer until the wine becomes a delicious infusion of all of those delicious spices.
  8. Serve and enjoy!

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