{"id":14691,"date":"2022-05-24T13:33:20","date_gmt":"2022-05-24T11:33:20","guid":{"rendered":"https:\/\/c01.purpledshub.com\/olivemagazine\/?post_type=purple_issue&p=14691"},"modified":"2022-05-24T13:33:19","modified_gmt":"2022-05-24T11:33:19","slug":"everyday-healthy","status":"publish","type":"post","link":"https:\/\/c01.purpledshub.com\/olivemagazine\/2022\/05\/24\/everyday-healthy\/","title":{"rendered":"Everyday healthy"},"content":{"rendered":"\n

Everyday healthy<\/h1>\n\n

Sunshine suppers to make you feel good inside and out<\/p>\n\n

Recipes MELISSA HEMSLEY
Photographs LIZZIE MAYSON<\/p>\n\n

<\/div>
\n

Craving something nutritious? Look out for the new Nourish tag on our healthy recipes. We\u2019ll also spotlight high fibre, high protein, low cal, low fat, low salt, and low sugar. For more information, go to <\/span>olivemagazine.com\/olive-nourish<\/a> (ingredients listed as serving suggestions are not included in the nutritional analysis).<\/p>\n<\/div><\/section>\n\n

Shiitake mushroom adobo<\/h2>\n\n

The key flavours of Filipino adobo are garlic, vinegar, black pepper, soy sauce and bay leaf. I grew up on chicken adobo. This mushroom version is delicious and simple. <\/strong>Traditionally, adobo is served with white rice \u2013 but some of my Filipino aunties (my titas) will tell you that they have adopted quinoa later in life and love it as much as rice.<\/strong><\/p>\n\n

40 MINUTES | SERVES 4 | EASY | V | LC | GF<\/p>\n\n

\"\"<\/figure><\/div>\n\n

ghee <\/strong>or coconut <\/strong>oil <\/strong>4-6 tbsp <\/p>\n\n

shiitake <\/strong>mushrooms <\/strong>(or something equally firm such as oyster mushrooms) 300g, roughly sliced <\/p>\n\n

chestnut <\/strong>or button <\/strong>mushrooms <\/strong>300g, roughly sliced <\/p>\n\n

red <\/strong>onions <\/strong>2 small, diced<\/p>\n\n

garlic <\/strong>4 big cloves, finely chopped<\/p>\n\n

bay leaves <\/strong>(fresh or dried) 3<\/p>\n\n

whole black peppercorns <\/strong>ground to make 1\u00bd-2 tsp (to taste) <\/p>\n\n

tamari <\/strong>or soy <\/strong>sauce <\/strong>5 tbsp<\/p>\n\n

apple cider vinegar <\/strong>5 tbsp <\/p>\n\n

coconut <\/strong>sugar <\/strong>3 tsp <\/p>\n\n

TO SERVE <\/p>\n\n

cooked <\/strong>rice <\/strong><\/p>\n\n

sliced <\/strong>cucumber <\/strong>or a large handful of watercress <\/strong><\/p>\n\n

fried <\/strong>eggs <\/strong>(if you\u2019re feeling hungry!) <\/p>\n\n

chilli <\/strong>sauce <\/strong><\/p>\n\n

1 <\/strong>Heat a large wok or deep-sided frying pan and melt 1 tbsp of the ghee. Add half of the shiitake mushrooms, a little pinch of salt, stir to coat in the hot ghee and then fry, undisturbed, over a high heat for 2 minutes before turning and frying for a further 2 minutes. Liquid will be released as they fry and the mushrooms will take on a firmer, meatier texture. Remove from the pan and set aside. <\/p>\n\n

2 <\/strong>Using the same pan, repeat with the remaining mushrooms, adding a little more ghee, if needed, plus another little pinch of salt, and set aside. <\/p>\n\n

3 <\/strong>Heat up another tbsp of the ghee over a medium heat and fry the onions for 4 minutes, then add the garlic and bay leaves, and cook for another 3 minutes, stirring regularly. Add the black pepper, tamari or soy sauce, vinegar and sugar, and simmer gently, uncovered, for 5 minutes to thicken and reduce a little, then add back the mushrooms and simmer for another 2 minutes. Taste for seasoning \u2013 you might want to add a little more pepper. <\/span>Remove from the heat and serve with rice, some sliced cucumber or watercress, and chilli sauce. I like a fried egg, too.<\/p>\n\n

PER SERVING 211 kcals | fat 15.3G saturates 8.8G | carbs 10.3G | sugars 7.1G fibre 3.6G | protein 6.3G | salt 2.7G<\/p>\n\n

\n\n

Crab and courgette spaghetti<\/h2>\n\n

This reminds me of both Italy and the beautiful Isles of Scilly, where I\u2019ve eaten the tastiest seafood of my life. This dish is speedy but special. When I have friends coming over, it is a fail-safe meal that looks and tastes impressive but is ready in a flash, so I can relax and spend time with my loved ones. Good-quality crab meat is expensive but a little goes a long way. I find this combination of three parts white crab meat to one part brown goes down a treat.<\/strong><\/p>\n\n

15 MINUTES | SERVES 4 | EASY | LC | LOW SALT<\/p>\n\n

\"\"<\/figure>\n\n

spaghetti <\/strong>400g <\/p>\n\n

butter <\/strong>or olive <\/strong>oil <\/strong>3 tbsp, plus extra to finish (optional)<\/p>\n\n

spring onions <\/strong>4, finely sliced <\/p>\n\n

garlic <\/strong>3 big cloves, finely chopped <\/p>\n\n

red <\/strong>chilli <\/strong>1, deseeded if you prefer, and finely sliced, or a good pinch of dried <\/strong>chilli <\/strong>flakes, <\/strong>plus extra to serve (optional)<\/p>\n\n

courgettes <\/strong>2 medium (400g), roughly grated <\/p>\n\n

British <\/strong>crab <\/strong>meat <\/strong>200g (150g white and 50g brown meat) <\/p>\n\n

flat-leaf <\/strong>parsley <\/strong>a big handful, finely chopped <\/p>\n\n

lemon <\/strong>1, juiced to make 2\u00bd tbsp, plus \u00bd tsp grated zest <\/p>\n\n

parmesan <\/strong>grated to make a handful, to serve (optional)<\/p>\n\n

1 <\/strong>Bring a large pan of salted water to the boil and cook the spaghetti following pack instructions \u2013 I cook it for just under a minute less than the specified time. Drain, reserving a mug of the cooking water. <\/p>\n\n

2 <\/strong>Once the spaghetti is in the pot, heat the butter in a large, deep frying pan over a medium heat, and stir-fry the spring onions, garlic and chilli for 2 minutes until the garlic is softened but not brown. Add the courgettes and seasoning, turn up the heat, mix and fry for 4 minutes, stirring, until the courgette liquid evaporates. <\/p>\n\n

3 <\/strong>Take off the heat and stir in the crab meat, parsley, lemon juice and zest. Quickly add the spaghetti to the crab pan, adding half a mug of the pasta cooking water and gently toss to get a beautiful glossy sheen. Add more of the cooking water if needed to loosen. Add an extra drizzle of olive oil or knob of butter, if you like.<\/span><\/p>\n\n

4 <\/strong>Taste for seasoning and serve straight away with some extra chilli or black pepper and the grated parmesan, if using.<\/p>\n\n

PER SERVING 530 kcals | fat 12.3G | saturates 6.4G carbs 77.2G | sugars 4.6G | fibre 5.9G | protein 24.6G | salt 0.6G<\/p>\n\n

\n\n

Fried halloumi and chickpea rainbow salad<\/h2>\n\n

Definitely make this! It\u2019s also delicious stuffed into a wrap, or serve it with rice or quinoa. Halloumi needs to be served straight away, so make this fresh. Swap the halloumi for paneer, or use extra-firm tofu, patted dry, for a plant-based version of this dish.<\/strong><\/p>\n\n

15 MINUTES | SERVES 2 | EASY | V | GF<\/p>\n\n

\"\"<\/figure><\/div>\n\n

ghee <\/strong>or coconut <\/strong>oil <\/strong>2 tbsp<\/p>\n\n

chickpeas <\/strong>400g tin, drained and rinsed <\/p>\n\n

garam <\/strong>masala <\/strong>4 tsp<\/p>\n\n

ground cumin <\/strong>2 tsp<\/p>\n\n

halloumi <\/strong>225g, cut into small cubes <\/p>\n\n

maple <\/strong>syrup <\/strong>2 tsp<\/p>\n\n

SALAD <\/p>\n\n

red onion <\/strong>\u00bd small or spring onions <\/strong>2, finely chopped<\/p>\n\n

carrot <\/strong>1 large, roughly grated<\/p>\n\n

tomatoes <\/strong>2 ripe, diced <\/p>\n\n

CASHEW-CORIANDER-MINT CHUTNEY<\/p>\n\n

cashews <\/strong>or other nuts <\/strong>4 tbsp <\/p>\n\n

coriander <\/strong>a small bunch <\/p>\n\n

mint <\/strong>a small bunch, leaves picked<\/p>\n\n

green chillies <\/strong>2, deseeded if you prefer, and chopped, or a good pinch of dried chilli flakes<\/strong><\/p>\n\n

ground cumin <\/strong>\u00bd tsp <\/p>\n\n

limes <\/strong>3, juiced <\/p>\n\n

olive <\/strong>oil <\/strong>4 tbsp<\/p>\n\n

1 <\/strong>Divide the salad ingredients between two bowls. Heat a large frying pan over a medium heat and toast the cashews for the chutney for 3-4 minutes, tossing halfway through, until lightly golden, then tip half into a food processor and set aside the rest. <\/p>\n\n

2 <\/strong>Put the pan back on the heat, melt 1\u00bd tbsp of the ghee and fry the chickpeas over a medium heat for 4 minutes with half of the spices and a pinch of salt, stirring occasionally. Tip into a bowl, scraping out any bits from the bottom of the pan.<\/p>\n\n

3 <\/strong>While the chickpeas are frying, add all the other chutney ingredients to the food processor \u2013 saving some herbs for garnishing \u2013 with 3 tbsp of water, then blend together. Season. <\/p>\n\n

4 <\/strong>Put the pan back on the heat with the rest of the ghee and, when melted, fry the halloumi over a medium heat for 2 minutes on one side, then turn, sprinkle over the rest of the spices and fry for 1 minute until lightly golden brown and crispy at the edges. Add the fried chickpeas and the maple syrup, then toss together with the halloumi and fry for 30 seconds so that the chickpeas warm through and the maple syrup bubbles and thickens. Scatter the chickpeas and halloumi over the salad, drizzle over half the chutney and top with the remaining nuts.<\/span><\/p>\n\n

PER SERVING 925 kcals | fat 65G saturates 30.9G | carbs 38.5G | sugars 14.7G fibre 10.9G | protein 41.1G | salt 3.5G<\/p>\n\n

\n\n

Zingy Vietnamese-style noodles with fried sesame tofu<\/h2>\n\n

A must make! The sticky sesame tofu works beautifully in this dish but you could swap it for mushrooms, prawns, shredded chicken or fish. This is one of my all-time favourite dressings. I also like to drizzle it on roasted cauliflower, baked squash and fried brussels sprouts. <\/strong>I love thin rice vermicelli for speed but cook up any type of noodles you like. This is also fantastic with left-over cooked rice or quinoa, and use vegan fish sauce to make this completely plant-based.<\/strong><\/p>\n\n

25 MINUTES + MARINATING | SERVES 4 | EASY | GF | LOW SALT | NOURISH<\/p>\n\n

\"\"<\/figure><\/div>\n\n

extra-firm tofu <\/strong>280g <\/p>\n\n

coconut <\/strong>oil <\/strong>2 tbsp<\/p>\n\n

maple syrup <\/strong>1 tbsp <\/p>\n\n

mixed sesame seeds <\/strong>2 tbsp<\/p>\n\n

DRESSING<\/p>\n\n

limes <\/strong>3, juiced <\/p>\n\n

maple <\/strong>syrup <\/strong>or coconut <\/strong>sugar <\/strong>2 tbsp <\/p>\n\n

fish <\/strong>sauce <\/strong>2 tbsp (or use vegan if you prefer)<\/p>\n\n

tamari <\/strong>or soy sauce <\/strong>2\u00bd tbsp <\/p>\n\n

garlic <\/strong>2 cloves, finely chopped <\/p>\n\n

thai <\/strong>chilli <\/strong>1, deseeded and finely chopped or 2 squirts of chilli <\/strong>sauce <\/strong><\/p>\n\n

NOODLE SALAD<\/p>\n\n

thin dried vermicelli <\/strong>(rice or mung bean) 300g <\/p>\n\n

mixed <\/strong>herbs <\/strong>(such as coriander, basil and mint) 2 handfuls<\/p>\n\n

Little Gem lettuces <\/strong>2, leaves separated <\/p>\n\n

cashews <\/strong>or peanuts <\/strong>2 tbsp <\/p>\n\n

carrots <\/strong>2, cut into matchsticks <\/p>\n\n

cucumber <\/strong>\u00bd, cut into matchsticks <\/p>\n\n

radishes <\/strong>or cabbage <\/strong>2 handfuls of finely sliced<\/p>\n\n

1 <\/strong>Mix the dressing ingredients in a small bowl or put in a clean screw-top jar and shake well.<\/p>\n\n

2 <\/strong>Drain the tofu well. Chop into 2cm cubes, then pat dry in a clean tea towel. Put into a bowl, stir in 2 tbsp of the dressing and marinate for 10 minutes. <\/p>\n\n

3 <\/strong>Meanwhile, put the dried vermicelli in a large, wide heatproof serving bowl, pour over just-boiled water and leave for the time specified on the pack \u2013 usually around 5-8 minutes. <\/p>\n\n

4 <\/strong>Reserve the leaves of the herbs and finely chop the stalks (discard any mint stalks). Tear the lettuce. <\/p>\n\n

5 <\/strong>Heat a large frying pan over a medium heat, add the cashews and toast for 2 minutes until golden, then tip onto a chopping board and roughly chop. <\/p>\n\n

6 <\/strong>Put the pan back on the heat and melt the coconut oil. Use tongs to put the tofu pieces in the pan, spacing them out, and fry on a medium-high heat for 4-5 minutes, turn over and cook for another 4 minutes. During the final minute of cooking, stir in the maple syrup and sesame seeds, and remove from the heat. <\/span><\/p>\n\n

7 <\/strong>Drain the noodles, wipe out the bowl and return the noodles to the bowl, roughly snipping with scissors. Drizzle over half of the dressing, add the herbs and veg, and toss. Scatter over the tofu, followed by the nuts. Serve with extra dressing on the side.<\/span><\/p>\n\n

PER SERVING 566 kcals | fat 18.8G | saturates 7.2G carbs 74.2G | sugars 13.6G | fibre 9.2G | protein 20.4G | salt 1.3G low salt | nourish<\/p>\n\n

\n\n

Spicy fish with coriander and lime quinoa and simple salsa<\/h2>\n\n

Inspired by a trip to Mexico, this lovely fresh green sauce instantly perks me up and makes my kitchen feel sunnier on grey days. The whole recipe is quick enough to put together for a midweek meal and friends love it. For veggie friends, I like to rub the spices into sweet potato wedges or corn on the cob and grill them in place of the fish. The quinoa can be swapped for rice or buckwheat, if you prefer.<\/strong><\/p>\n\n

25 MINUTES | SERVES 2 | EASY | GF<\/p>\n\n

\"\"<\/figure>\n\n

quinoa <\/strong>120g, rinsed<\/p>\n\n

black beans <\/strong>400g tin, drained and rinsed<\/p>\n\n

ghee <\/strong>or coconut oil <\/strong>1 tbsp <\/p>\n\n

fish <\/strong>fillets <\/strong>(ask your fishmonger what\u2019s in season) 2 <\/p>\n\n

smoked paprika <\/strong>\u00be tsp <\/p>\n\n

dried <\/strong>chilli <\/strong>flakes <\/strong>a pinch <\/p>\n\n

lime <\/strong>wedges <\/strong>to serve<\/p>\n\n

SIMPLE SALSA <\/p>\n\n

tomatoes <\/strong>2 ripe, diced <\/p>\n\n

red <\/strong>cabbage <\/strong>large handful of finely chopped<\/p>\n\n

extra-virgin olive oil <\/strong>1 tbsp <\/p>\n\n

GREEN SAUCE<\/p>\n\n

spring onions <\/strong>4, trimmed <\/p>\n\n

coriander <\/strong>a small bunch, stems included <\/p>\n\n

garlic <\/strong>1 clove, peeled <\/p>\n\n

extra-virgin <\/strong>olive <\/strong>oil <\/strong>8 tbsp <\/p>\n\n

lime <\/strong>1, juiced (save a little squeeze for the salsa)<\/p>\n\n

dried chilli flakes <\/strong>a pinch<\/p>\n\n

1 <\/strong>To make the salsa, mix the tomatoes and cabbage in a bowl with the olive oil, a squeeze of lime and some seasoning. Set aside. <\/p>\n\n

2 <\/strong>Blitz the green sauce ingredients in a food processor and season. <\/p>\n\n

3 <\/strong>Put the quinoa in a pan with 250ml of water and a pinch of salt and cook, covered, for 18 minutes (or following pack instructions). After 17 minutes, remove the lid, scatter the black beans on top and cook, covered, for 1 minute. Remove from the heat.<\/span><\/p>\n\n

4 <\/strong>Heat the ghee in a frying pan over a high heat and add the fish fillets, spaced apart and skin-side down. Scatter over the spices and a pinch of seasoning, using the back of a spoon to pat them into the fish, then tip the pan so you can spoon over a little of the hot ghee. Cook the fish for 3 minutes on one side until they come away easily, carefully turn, lower the heat a little and cook for another few minutes until the flesh is just cooked through. <\/p>\n\n

5 <\/strong>Meanwhile, gently stir the beans into the quinoa, along with half the green sauce, then divide between two plates and add a generous spoonful of salsa to each. Top with the fish as soon it\u2019s ready and serve with the remaining green sauce alongside.<\/p>\n\n

PER SERVING 971 kcals | fat 62.1G saturates 12.2G | carbs 54.9G | sugars 8.6G fibre 15.9G | protein 40.2G | salt 0.4G<\/p>\n\n

\n\n
\"\"<\/figure><\/div>\n\n

Recipes extracted from Feel Good<\/em> by Melissa Hemsley (\u00a322, Ebury Press). Photographs \u00a9 Lizzie Mayson.<\/p>\n\n

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