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 RECIPE GALLERY Private Dietitian Nutritionist UK your goals your pace

COOKING INSTRUCTIONS

  1. Mix the lemon juice, pepper, and salt and cumin/coriander powder. 
  2. Spread this mixture on both sides of the fish. Leave for 1-2 hours in the fridge.
  3. Meanwhile fry the chopped onions until soft and add the garlic, ginger and green chillies.
  4. Spread this on each side of the steaks and grill under pre-heated grill for 15-20 minutes, turning and basting with the marinade.
  5. Sprinkle the cooked steaks with chopped coriander.
  6. Serve with rice and boiled vegetables.
 
This dish can also be cooked in a fan oven at 160degree C for 20-30 minutes covered with foil in an oven proof dish.

Grilled Salmon

 

Smoked mackerel

COOKING INSTRUCTIONS

1.Skin and flake the mackerel,
2.Add lemon juice and all the other ingredients except the rice. Mix well. 
3.Boil the rice, add the fish mixture and mix well.
4.Put it in a baking dish, cover with foil.
5.Bake in a hot oven for 10-15 minutes.
6.Serve with boiled vegetables or salad.
 
The above fish mixture without the rice can also be used in ordinary sandwiches or toasted sandwiches.

INGREDIENTS

  • 4 salmon steaks,

  • 2tbs lemon juice,

  • 1/2tsp salt,

  • 1/2tspcoarse black pepper,

  • 1/2 tsp cumin /coriander powder,

  • 2tbs chopped coriander,

  • 2tsp olive oil/rapeseed oil,

  • 4oz chopped onion,

  • 1tsp crushed garlic,

  • 1tsp crushed green chillies,

  • 1/2tsp ginger.

 
Serves 4 - 238kcal per serving 22g protein 
Adapted from BHF  Taste of Low Fat Asian Foods.

 

 

INGREDIENTS

  • 8oz mackerel fillets,

  • 2tbs lemon juice,

  • 2tbs sweet and sour vegetable chilli pickle,

  • 2oz chopped cucumber,

  • 4 medium pickled onions-sliced,

  • 1tsp garam masala,

  • 1/2tsp coarse black pepper,

  • 8oz basmati rice,

  • ½ tsp salt 

Serves 4 - 178kcal  10g protein per serving 

adapted from BHF A Taste of low fat Asian foods.

 

INGREDIENTS

  • Aubergines – 6 medium(1Kg)-slit length ways and soak in *salt water for 2 hours.

  • 1tsp Red chillies ground,

  • 1tsp Salt, 

  • 1tsp Cumin powder,

  • 2tspCoriander powder

  • 1/2 to1 tspTumeric,

  • 2 tbsp *Cooking sunflower oil 

  • 1 cup fluidTamarind- pre-soaked in hot water,

  • 2 Curry leafs

  • 1½ tsp Ginger garlic paste  

 

INGREDIENTS - B

  • 2 Garlic cloves,

  • 1tp 1½ tsp Cumin

  • 2 Bay leaf ,

 

INGREDIENTS - A

  • 3tbsp Sesame seeds,

  • 1tbsp*Coconut creamed grated

  • 1tsp Dry roast and ground Peanuts,

  • 2 large onions( microwave for 10 minutes then grind it in the blender-use this procedure instead of roasting). It will be like a thick puree

 

By Tabby kabeer Dietitian Nutritionist. Serves 6- 138kcal 0.3g protein per serving
Dietitian Nutritionist Wales weight loss,diabetes,weight gain,poor appetite,ethnic diets,bowel problems,irritable bowel,emotional eating,group sessions,cookery demos,corporate clinics,home visits via G.P referral,healthy eating ,high cholesterol
Dietitian Nutritionist Wales weight loss,diabetes,weight gain,poor appetite,ethnic diets,bowel problems,irritable bowel,emotional eating,group sessions,cookery demos,corporate clinics,home visits via G.P referral,healthy eating ,high cholesterol
Dietitian Nutritionist wales weight loss,diabetes,weight gain,poor appetite,ethnic diets,bowel problems,irritable bowel,emotional eating,group sessions,cookery demos,corporate clinics,home visits via G.P referral,healthy eating ,high cholesterol

COOKING INSTRUCTIONS

  1. Fry the spices in B then add the Aubergines fry for 1-2 minutes. 
  2. Then add onion puree.
  3. Then fry for further 1-2 minutes, add ginger garlic paste.
  4. Add red chillies, salt, cumin, coriander, turmeric and fry the masala.
  5. Add A. Keep frying and roll the pan to ensure that the Aubergines are well coated and don’t break in the cooking.
  6. Add curry leaves and tamarind paste then simmer for few minutes till the Aubergines are cooked through.*watch excess salt, oil and creamed coconut as these can be unhealthy!
 

Baghare Baighan

Vegetable Biryani 

INGREDIENTS

  • 8oz basmati rice

  • 2oz peas

  • 1oz cubed carrots

  • 1oz cubed potatoes

  • 1oz green and red pepper chopped

  • 1oz French beans-chopped

  • 1tsp tomato paste

  • 1/2tsp salt

  • 1/2tsp redchilli powder

  • 1tsp garam masala

  • 1/4tsp turmeric

  • 2oz finely chopped onions

  • 1/2tsp roasted cumin seeds

  • 4 roasted chopped cashew nuts.

 

Adapted from BHF1997 by Seroj shah Serves 6  60kcal 1.6g protein per serving 

COOKING INSTRUCTIONS

  1. Rinse and cook the rice until soft.
  2. Drain well.
  3. Cube the carrots, potatoes and beans and cook in a saucepan of boiling water until soft
  4. Add tomato paste, salt, chillies, masala, turmeric and onions to the vegetables.
  5. In an oven-proof dish place half the rice at the bottom of dish, spread the vegetables mixture on top, then put the rest of the rice on top, and spread it evenly.
  6. Sprinkle the top with chopped cashew nuts and roasted cumin seeds, pinch of salt and red chilli powder.
  7. Cover with foil and warm through in the oven at 140 degrees for 15 min before serving.

Tasty Olive Rice

INGREDIENTS

  • 8oz basmati rice pre-soaked

  • 4oz chopped black and green olives in vinegar

  • 1/2tsp salt

  • 1tsp Garam masala

  • ½ tsp green chilli paste

  • 1 tsp cumin seeds

  • 1 small finely chopped onion

  • 1tbs oil preferably olive oil

  • 1tsp ginger and garlic paste.

  •  

By Tabby kabeer Dietitian Nutritionist. Serves 6- 95kcal 1.8g protein per serving

 

COOKING INSTRUCTIONS

  1. Fry onion in oil, cook until brown
  2. Add cumin seeds, green chilli paste,garam masala, ginger and garlic, salt then olives stir mixture well for 2 minutes.
  3. Then add pre-soaked rice and mix together.
  4. Finally add water until mixture is loosened with a spoon.
  5. Cook on low heat for 10-15 minutes.
  6. Q​uantity of olives used could be reduced according to personal preference.
 

Take a look at my slide show of delicious healthy recipes for you to try at home with your family.Cooking at home is not only a cheaper way to eat healthy , it's also fun for the whole family.

Tel : 07551910919

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www.freelancedietitians.org

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