All posts tagged: Healthy

Ethiopian Lentil Stew (Misir Wot)

If you can’t stand the heat, then you better stay out the Ethiopian Kitchen! It’s not that Ethiopian food doesn’t have a range of mild flavoured dishes, they do, but pepper is so essential to the cuisine that to avoid it is to essentially ban yourself from the whole experience! Ethiopian Cuisine: I haven’t tasted anything so lip-smackingly delicious in a good long time! I’m gonna be stuck on this for a while! Ok admittedly the last time I tasted authentic Ethiopian cuisine was about a year ago where I just happened to walk by a small take away 5 minutes walk down Kingsland High Street in Dalston, London. They offer a selection of stews or ‘wots’ with a combination or rice or the infamous Injera bread, all for just £4!! Many Ethiopian’s are Orthodox Christians who traditionally eat vegan on Wednesdays and Fridays, as well as other special days,  hence why there is such a wide selection of vegan/vegetarian Ethiopian dishes. This recipe is adapted from the more classic Misir Wot, which literally means ‘lentil stew’; I have added …

Greens with Roasted Lemon

I think the picture says it all: a simple way to dress up your vegetables and bring out their natural flavour. I simply sliced the lemon into two halves and placed them face down into a hot grill pan with a little oil, just to help it not to stick to the pan. I left it on one side for about a 1-2 minutes, then removed them from the pan. I simply blanched the broccoli in a bowl of boiling water for 2 minutes (maximum) or until the tender stems turned a bright green. I then transferred the vegetables to an ‘ice bath’ of very cold water; This is to stop the cooking process and to help retain the bright green colour. I then tossed the greens into a skillet with a little olive oil. I then squeezed the grilled lemon over the greens. Roasting the lemon helps extract more of the juice and slightly caramelises the taste of the lemon. A great side dish for any occasion.  

Breadfruit Curry

Happy New Year! I had an enjoyable Christmas and New Years with friends and family, for the first time, I didn’t do much of the cooking, I was determined this year that I wanted to have a break from the kitchen and have some quality time with people I love, which I did. Nevertheless my brain was still ticking away with recipes and new projects for the coming year and so having made it through the first week back at work, I am ready to kick things off again with Loretta’s Kitchen! Many of us have started the new year with resolutions: lose weight, start a new course, learn a language etc…,maybe all three. Well how about adding to your list, ‘try out new cuisines, fruits and vegetables’? If you can’t afford to travel this year, you can bring the’exotic’ to your kitchen ;-). To help you out, I thought I would introduce some of you to an interesting fruit. Known as ‘Breadfuit’. Breadfruit found mainly in the Caribbean (although native to Tahiti), is a large …

Rice ‘n’ Peas Risotto w/ Crispy Okra

We sat in our regular cafe spot not far from Highbury and Islington Station; me mulling over an overly sweet Chai Latte, him a large, mug of Americano, our opposing tastes in beverages mirroring our personalities… Him: “Have you made it yet?” Me: “Made what? The Roti Wrap? The De-constructed Ackee and Saltfish? He had thrown so many weird and wonderful recipes ideas at me over the last few months I couldn’t keep track, and I wasn’t sure if he really wanted me to take him seriously. Him: “The Rice and Peas Risotto (blank stare). I think if you make it with coconut milk, it’ll be a great fusion you know…?” Me: “Oook…?” I tried to picture it in my head. I was stepping onto sacred ground here: NO ONE messes with rice and peas…a famous chef was publicly humiliated for his version of rice and peas which insulted the whole of the global black population. How would I pass such a test??? Why was my boyfriend setting me a challenge that could go disastrously …

Red Hummus Stuffed Chicken w/ Veg Spaghetti

Sometimes leftovers make the best meals: after making a batch of hummus, I wasn’t sure what else to use it for besides dipping tortilla chips into it. Then there were the left over carrots, aubergine and courgette from a quick vegetable roast I made a few days before. I hunted around for ideas and recipes but couldn’t find anything that really appealed to me: I found many recipes for chicken smothered in hummus, but I felt like that was a bit of a waste and wasn’t convinced the hummus would stick to the chicken while cooking. So in an effort to preserve all the great flavours of the paste and not to lose the vibrant colours and textures from the left over vegetables, I devised what was actually a very tasty dish. It really is less complicated then it looks.  Enjoy!

Roasted Red Pepper Hummus

This version does not disappoint – it’s full of flavor and wonderfully creamy. Hummus is a really versatile addition to your food pantry, which has sadly been relegated to dips, chips and wraps, so if you’re interested what else its good with, check out my next post:

Soft Spinach Tortilla

These tortillas are unbelievably soft and tasty. The bright green dough is what strikes you first before you rip it open and dip it in some cool hummus or filling of your choice. I love how these wraps turned out, a lot better than I expected. To re-heat them, I recommend you fold them and place it in the toaster for a 10-20 seconds if your feeling lazy like me, keeping a close eye on it of course, otherwise a minute or two in the oven. You won’t regret it…;-)

Cheesy Chipotle Rice ‘n’ Beans

I have to thank my friend Hayley for the inspiration behind this recipe. Last month she asked me to come up with a couple of lunch box recipes for students, tired of limp sandwiches and luke-warm pasta bakes. I completely understood where she was coming from as I have the same dilemma for work lunches; she wanted something tasty, fresh and filling that didn’t look like a dogs dinner after day 3; cheap but not compromising on nutrition and quality. Yeah she wasn’t asking for much really ;-). I’m not a great fan of brown rice. I know many people who eat it religiously and preach about its benefits, but to me it always felt like more effort than it was worth, until I created this recipe. I strongly recommend the use of short grain brown rice: it retains its shape and has a slight nutty texture and taste to it which means it can stand the pressure of being tossed around in a pan without turning into mush like so many other rice grains do. …

Prize Giveaway: Healthier Recipe Cookbook

Who said creamy Arctic Roll can’t be healthy? Low fat doesn’t always mean low taste. Yes we’ve heard it all before; Many of us who have been round the diet block a few times will be familiar with this phrase.  What sends me back to old habits however is usually a lack of planning and scarce range of healthy tasty recipes to work with. I’ve even gone as far as eliminating the word diet from my vocabulary whenever I embark on a new eating (dis)order…determined that this is how I’m going to eat for the rest of my life: no more bread. no more diary. No more strawberries. But somehow my body is smarter than what I think it is and so it kicks into survival mode clinging on to whatever morsel of sugar,  fat or berry I ‘treat’ myself with…on my ‘cheat day’ of course! 😉 Over the years you soon learn that the key to long-term weight-loss and health is a lifestyle change: So here comes another healthy recipe book and I’m thinking, do we need …

Spiced Porridge w/ Sweet Sprinkles

I used to think anything that was good for me normally takes a long time to prepare, before I realised I was really just making excuses for eating the sugary, empty carb, fattening diet that I relished. Breakfast is always a test of my resolve: how I start the day normally determines how the rest of my day will play out. So getting breakfast right is very important to me. I love Granola but, we all fancy a change once in a while. And with the weather cooling down and the winds picking up, I fancied something warm, nutritious and quick in my belly. This recipe is quick, easy and very tasty. You can use any non-diary milk that you like (I’m enjoying the oat, almond and coconut flavours out there now). And don’t forget the sprinkles! These sweet sprinkles (a mixture of candied cranberry and dried apricot and seeds) work very well with the warm spice flavours in the porridge. Method: 1 cup porridge oats 2 cups non diary milk (almond milk was used here) …

Spiced Walnut Butter

      If your anything like me, walnuts haven’t rated too highly on my ‘nut list’ either. But did you know that walnuts have the highest amount of omega 3- fatty acid of any nut? In other words it’s the all round hair, skin and nail food. Now does it sound a bit more appealing? Ok well I tried. I still believe the walnut has the right to be released from the prison of banana breads and festive nut trail mixes; it has a hugely bold even bitter flavour, I agree, but when combined with sweet cinnamon and nutmeg, it seems to mellow down to a smooth pecan like taste. I say make the most of that trail mix and create the most irresistible butter you would have ever tasted. I’ve been enjoying it all week and feeling good! This recipe can keep for up to 2 weeks if stored in an air tight glass jar in the fridge. This recipe makes just over a cup of walnut butter. Enjoy!  

Vanilla Cardamom infused Mango w/ Honeyed Greek Yoghurt

  Greek Yoghurt has become my new obsession, especially now that I appreciate its health benefits a bit more. I have always been a lover of yoghurts: my family of 6 was split cleanly down the middle; 3 gulped it down by the gallons, the others couldn’t care less. I experimented with soya yoghurts and even coconut ones for a while, the latter tasting mega delicious, but at £3 a small pot I couldn’t sustain it for too long. Maybe I’ll experiment a little with making my own…who knows. But in the meantime, this recipe works just fine. If you want to preserve some of the nutrition from the mangoes, you might only want to poach it gently, remove the fruit and then allow the liquid to simmer to a syrup like consistency.  

Avocado & Egg Breakfast Burritos

  As far as savoury breakfasts go, mine have been limited to but a few: beans on toast; fried or scrambled egg…with beans on toast.  Or if I wander to my family home: fried bakes, buljol (a kind of salt-fish salad), mushrooms and avocado; all washed down with some mint tea. But now that I’m on this health trip, which I sincerely hope survives longer than most of my pre- summer holiday crash diets, I’ve been looking for healthy tastier alternatives that can work both on a weekend when I have a bit more time on your hands. Don’t get me wrong baked beans on toast can work, once in a while, but now only if I’m prepared to make my own from scratch, reducing my salt and sugar intake. I’ve also found and I know some of my friends think I’m just attention seeking here, but I am allergic to the ‘Hass’ variety of Avocado: the one with black bumpy skin commonly sold in the shops or piled high in crates at market stalls it has become my …

{Cheaters} Pilau Rice

  The good thing about using short grain brown rice in this recipe, besides its huge health benefits, is that unlike regular brown rice, short grain rice tends to retain its form and shape and can soak up a lot of flavour. It’s best for ‘one pot’ recipes like this where the rice takes quite a few knocks before being served; I find it it very difficult to over cook this rice surprisingly (see my pumpkin rice recipe as another example). To be really honest, I am not the greatest fan of brown rice unless its well seasoned; But when I have shared this dish with friends, no one really notices the substitute of brown rice – which is great! A great way to sneak in good food to you health-phobe mates! The great cheat in this is the Pilau seasoning. Looking at the ingredients on the bottle, I could probably replicate it, but sometimes you just want good food without the effort! And this seasoning tastes pretty authentic to me. For more information on the health benefits …

Delicious Peanut Flax Granola

Rome was not built in a day, neither was Granola, or so it seemed. The secret to good granola is to cook it slow and low! I learn from my mistakes very quickly! The first time I made this, I put the oven on so high, the granola cooked to a crisp; rather than throw all my hard work away, I grimaced and ate the bitter cereal the rest of the week. Never again. Top tip: after 20 minutes in the oven, take it out and turn the mixture, making sure to push the granola from the edges inward toward the middle. Then place it back in the oven for another 10 minutes. Remove and stir it one final time before returning it to the oven for the last 10 minutes: a total of 40 minutes! Long wait but the reward is so great; your breakfasts (or even snacks) will leave you feeling so satisfied. You can thank me later…enjoy!

Crispy Sweet Potato Chips…Every time!

I didn’t think it was possible to enjoy crispy sweet potato chips until now. Sweet Potato has a very high water content which is why it can’t naturally achieve the crispy status of a regular chip…without some help from its little friend corn starch. The key to achieving ultimate crispiness is to eliminate moisture, so make sure you pat the potato sticks dry before adding the corn starch and seasoning and more or less toss them straight into the oven soon after that with only a drizzle of oil.

Virgin Passion Strawberry Daiquiri

Another wonderfully hot day in London. I woke up with a bright clear blue sky before me. As the days are getting longer, the sense of urgency and frantic busy-ness which comes with city life is slowly being replaced with a casual, ‘we-still-got-time-ness’. Summer is finally here and with it comes my favourite part of the day: warm summers’ nights.  I love it with a passion: I enjoy being outside with friends and family watching the sun take the slow roll down the western sky, leaving a warm breeze in its path. It’s a reflective time of the day. Yes warm summers’ nights: it almost feels like the day will never end which is why this sunset coloured drink is a perfect accompaniment. The fresh tangy taste of the passion fruit will revive anyone trying to hang on to the last few hours of the night to finish some good conversation or activity. It takes minutes to create, you can even prepare the ingredients before hand to save you time. As an alternative to water, you can use coconut or sparkling water. Angostura Bitters, …

Street Food Series: Tilapia Tacos w/ Purple Slaw

  If you are looking for a bold flavoured dish to add to your family BBQ then look no further! It takes moments to prepare and looks so impressive on a plate, you’ll be on the rota to make some more the next time round! This recipe is inspired by my road trip to New Orleans from Alabama last summer. I can’t tell you how excited I was to finally be making the drive to this State, albeit I was still getting use to the long endless country roads. The food in Montgomery was good, but as I was reminded continuously by the locals, the food of New Orleans was much much better. And it helped so much that I was in the throes of summer aka BBQ season so off down the road of discovery I went. The traditional Cajun cuisine requires you to ‘blacken’ the fish. This ought to be done outdoors as the smoke from the pan and burning butter is what creates the charred effect on the fish.  Another key ingredient is the smoked …

Yoghurt Marinated Chicken Kebabs

    This chicken is as juicy as it looks. The yoghurt marinade is very quick to make with the usual ingredients that you find in your cupboard. That’s the great thing about cooking a variety of food every week, you have at your disposal a lot of herbs, spices, oils and sauces, that even traditional dishes can be refreshed with ease. This is a classic recipe which never gets tired and works well with so many side dishes. Last week I had the chicken with the Baba Ganoush  and Roasted Sweet Potato that I’d made: they all sang in harmony, it really was a great combination of dishes! Try one, or better still, all three!

Trini ‘Tambran’ (Tamarind) Sauce’

I remember being about 6 or 7 at the time (for some reason I put a lot of childhood events between this age range) when I tasted my first Tamarind Ball. It was dark in colour and resembled a golf ball that had been rolled in sugar. My brother told me it was (pepper) ‘hot’, so as neither of us could bear hot pepper at the time I avoided them as best I could. But then a few weeks later, I thought I’d pluck the courage to go try one of these ‘sweets’ as my Dad called them. He had brought them back from a short trip he’d made to Trinidad to see my Grand – parents and extended family. I had watched on with envy as my Mum and Dad devoured them with child like pleasure all week and couldn’t understand the fascination with something that resembled liquorice but tasted like pepper. The moment the Tambran was in my mouth, I was met by an unusually sweet sticky texture which I chewed on for a couple of seconds, …