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Food And Nutrition

Duck pancakes with hoisin sauce

Published

2 days ago

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Ingredients

  • 4 duck breasts, about 175g/6oz each, skin removed
  • ½ tsp Chinese five-spice powder
  • 2 tbsp sesame oil
  • 100ml/3½fl oz hoisin sauce
  • freshly ground black pepper
  • 1 bunch spring onions, cut into matchsticks, to serve
  • ½ cucumber, halved, seeds removed and cut into matchsticks, to serve
  • 8–10 ready-made Chinese-style pancakes (or mini flour tortillas), warmed, to serve

Method

  1. Cut the duck into thin strips and toss in the five-spice powder. Season with pepper. Heat the sesame oil in a frying pan or wok and add the duck. Stir-fry for 3–4 minutes until cooked through, then add the hoisin sauce. Continue to cook for about 1 minute, until the duck is thickly coated with the sauce.

  2. Transfer the duck to a warmed dish, arrange the spring onions and cucumber in a bowl, unwrap the warmed pancakes and allow everyone to dig in and help themselves. The pancakes should be topped with some duck, spring onions and cucumber, then rolled up to resemble the Chinese classic.

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Food And Nutrition

Homemade Popcorn Trail Mix with Blueberries, Walnuts, Seeds and Chocolate

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2 days ago

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September 28, 2023

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Homemade Popcorn Trail Mix with Blueberries, Walnuts, Seeds and Chocolate

Servings: 2
Serving size: About 1 cup
Prep time: 5 minutes

Ingredients

  • ½ cup fresh blueberries
  • 1 ounce walnut halves
  • 1 cup air-popped popcorn
  • 1 tablespoon shelled pumpkin seeds
  • 1 tablespoon dark chocolate chips

Instructions

  1. Combine ingredients in a bowl and gently stir to combine. Eat within 24 hours.

NUTRITION PER SERVING: 187 calories, 14g total fat, 3g saturated fat, 0mg cholesterol, 1mg sodium, 15g carbohydrate, 3g fiber, 7g sugar, 5g protein, 182mg potassium, NA phosphorus

Nutrition information not available for dark chocolate chips.

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Food And Nutrition

Preparing Red cabbage salad

Published

2 days ago

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September 28, 2023

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This red cabbage salad is a colourful variation on a classic coleslaw. It includes zingy flavours of grapefruit, ginger, fresh mint and coriander. Serve at summer barbecues, picnics with burgers or as an irresistible addition to a festive winter buffet.

Each serving provides 193kcal, 4g protein, 20g carbohydrate (of which 20g sugars), 9g fat (of which 1g saturates), 9g fibre and 0.2g salt.

Ingredients

  • ½ red cabbage, cored and finely shredded
  • ¼ Savoy cabbage, cored and finely shredded
  • 1 large carrot, finely shredded
  • 1 red grapefruit, peeled and segmented
  • 2 tbsp finely chopped fresh mint leaves, plus extra to garnish
  • 2 tbsp finely chopped fresh coriander, plus extra to garnish
  • 4 tbsp natural yoghurt
  • 2 tbsp mayonnaise
  • 1 tsp cumin seeds, toasted
  • 2 limes, juice only
  • 1 tsp finely grated fresh root ginger
  • 1 red chilli, finely chopped
  • 2 tsp clear honey
  • sea salt
  • 1 tsp nigella seeds, to garnish

Method

  1. Put all the cabbage in a wide bowl and add the carrot, grapefruit, mint and coriander.

  2. Whisk together the yoghurt, mayonnaise, cumin, lime juice, ginger, chilli and honey and season with salt to taste. Pour this mixture over the salad and mix well.

  3. Leave to stand for 30 minutes at room temperature.

  4. Just before serving, mix again, then scatter over the nigella seeds and extra chopped herbs.

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Food And Nutrition

Preparing Vegetarian bolognese

Published

2 days ago

on

September 28, 2023

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This delicious recipe for vegetarian bolognese sauce with lentils from Eat Well for Less makes enough for 2 meals. Brilliant with spaghetti or in a lasagne.

Each serving provides 296 kcal, 13g protein, 48g carbohydrates (of which 10g sugars), 4g fat (of which 2g saturates), 8.5g fibre and 0.3g salt.

Ingredients

  • 2 tsp olive oil
  • 2 large onions, chopped
  • 3 carrots, chopped
  • 2 stems celery, chopped
  • 2 tsp fresh thyme leaves, or 1 tsp dried thyme
  • 2 garlic cloves, finely chopped
  • 2 tbsp tomato purée
  • 500g/1lb 2oz Puy lentils, rinsed and drained
  • 1 x 400g tin tomatoes
  • 1½ litres/2½ pints vegetable stock
  • 1 tbsp balsamic vinegar
  • 300g/10½oz dried pasta
  • vegetarian cheese, to serve
  • green salad, to serve
  • sea salt and freshly ground black pepper

Method

  1. Heat a large sauté pan or casserole dish until medium hot. Add the olive oil, onions, carrots and celery and cook over a medium heat for 5 minutes. You want them to soften but not colour – you can put a lid onto the pan to help keep the moisture in and steam the vegetables at the same time.

  2. Add the thyme and garlic and cook for another minute then add the tomato purée and turn the heat up. Stir well so that the tomato purée goes all through the vegetables then add the Puy lentils and mix once more.

  3. Tip in the tinned tomatoes and the vegetable stock, stir well and bring to the boil. Turn the heat down to a gentle simmer and cook for 20-25 minutes until the lentils are tender and the sauce reduced slightly. Add the balsamic vinegar and season with salt and pepper.

  4. When the sauce has only 15 minutes left to cook, bring a large saucepan of salted water to the boil. Add the pasta and cook to al dente according to packet instructions, then drain, reserving some of the cooking water.

  5. You have enough sauce to serve 8 people. To serve 4, set aside half the sauce at this point. (See the “tips” section for ideas.)

  6. Tip the drained pasta into the sauté pan with the sauce and mix well, adding the reserved pasta water if necessary to coat all the pasta in sauce. Serve straightaway with a green salad and a grating of cheese.

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