Freda's Wholesome & Nutritious January Dishes
Hi Everyone
Freda Shafi
I hope you all had a lovely festive month (I know it was very different for the majority for us) and wishing you all a very happy and healthy new year. Here at ‘Spice it up’ HQ, we’re doing our best to grab 2021 head on, feeling revitalised and energised with our continued passion for eating well especially as we get set to head back into a new lockdown period. However New Year is always a good start for acting as a reminder that nourishment is not only about what we put into our bodies, but how it impacts on us holistically – mind, body and spirit. This nourishment occurs through healthy, considered and mindful choices about what we eat and how it makes us feel. As you may already know, I’m all about eating seasonal and local produce wherever possible and this month’s line up is just that. I’ve created some wonderful wholesome and easy to follow recipes for you, including plant based dishes and hydrating infusions that are such a good way of keeping those our immune systems at optimum levels in the colder months. So without further ado, here we go!
Grilled Middle Eastern Style Oven Roasted Aubergines
Aubergine also known as eggplant is a beautiful hearty vegetable which is packed with nutrition and flavour. This is a quick and easy Middle Eastern inspired recipe with a versatile spice rub ‘zataar’ that makes this fleshy vegetable taste absolutely incredible. You’ll never want to eat aubergine any other way!
Ingredients: - Serves 6
3 egg plants sliced in half lengthwise yielding 6 pieces
3 heaped tbsp Zataar spice blend (available from most supermarkets and Asian grocery stores) Alternatively you can use the same amount of tandoori spice rub which is a different taste, yet both work equally well.
4-5 tbsp Olive oil
Salt to taste
Garnish :
Pomegranate
Chopped coriander
Plain yogurt or crème fraiche
Method
Pre heat the oven 175C
Line a flat baking tray with baking paper
Mix together the spice rub and Olive oil to a paste.
Score the surface of the aubergine in a crosshatched pattern and then rub in the spice blend generously into the scored parts as well as the surface of the vegetable.
Line up the aubergines onto the tray.
Bake in the oven at 175C for 45-50 minutes until golden brown and tender on the inside; check that it’s cooked through by gently opening up the flesh and it should be nice and squidgy !.
A garnish is highly recommended but optional, depending on taste and feel free to use vegan alternatives.
I used:
1 tbsp plain yogurt per half aubergine
1 tbsp pomegranate
1 tbsp fresh coriander .
Enjoy with a side of couscous, rice or flatbread.
Roast Chicken, Pasta and Mixed Bean Soup.
This next recipe is a great way to revamp your leftovers ! Warming and comforting on a cold January day, this soup is just the ticket and it has some wholesome elements, including mixed beans and greens and uses up whatever vegetables that you might already have hanging about in the fridge after a roast dinner. It’s a great way to be as inventive as you like!
*For a vegetarian alternative, simply leave out the chicken.
Ingredients - Serves 4-6
500g roast chicken ideally leftovers , but if not, you can buy a readymade roast from supermarket.
200g Pasta tubes or macaroni pasta
1 large onion finely diced
1 jar Italian passata or 1 can chopped plum tomatoes
1 tbsp fresh ginger chopped finely
1 tbsp fresh garlic finely grated / chopped
1 x 400g tin mixed beans drained – cannelloni beans, kidney beans and chickpeas preferably)
1 cup of mixed vegetables (any leftovers will do, such as carrots, broccoli and peas or alternatively frozen veg is equally good)
1 tsp mixed Italian herbs
3 tbsp Olive oil or vegetable oil
2 cups/500ml Vegetable Stock
Small bunch Parsley to garnish
Salt to taste
Fresh black pepper
Garlic bread to serve
Method
Take a large saucepan and into it, place the olive / vegetable oil. Heat on a high for a minute then add the chopped onions, garlic and ginger. Stir through on a high heat then add the passata or plum tomatoes. Continue to stir through then add the herbs and the vegetable stock. Add salt and turn down the heat and add the mixed beans and vegetables. Simmer for 8-10 minutes on a low heat to bring all the flavours together.
In a separate pan, boil the pasta until al dente (not fully cooked).
Add the pasta and cooked chicken to the soup and stir through. Heating on a low flame for a further 3- 5 minutes. Check the seasoning and adjust to your own taste.
Garnish with parsley and season with ground black pepper
Serve immediately with a side of garlic bread
Enjoy!
Spicy Chick Peas or “Channa masala” in Pitta Pockets
Chick peas are one of my all time favourite protein packed legume, that you can add to any soup or simply as a side dish. In this Indian inspired recipe, they are the hero of the dish and you can rustle this one up in less than 20 minutes - one of those nutritious meals that you can get ready in a limited amount of time; it’s so tasty!. Kids love this one as the pitta pockets can be grabbed and eaten quite casually, no mess, no fuss, no knives and forks necessary!
Ingredients
400g ready soaked Or tinned / carton chickpeas
1 onion finely chopped
2 tomatoes chopped
1 tbsp fresh grated ginger
1 tsp cumin seeds
1 tsp ground coriander
1 tsp sweet paprika
1/4 tsp chilli powder
1/4 tsp garam masala
Salt to taste
Garnish
Small bunch coriander
2-3 fresh chillies (optional)
Juice of 1 lemon to garnish
Pack of 6 wholemeal Pitta bread
Mixed salad leaves and sliced sweet peppers
Method
In a medium saucepan, heat up the oil / ghee. Stir fry the onions, cumin seeds and ginger until translucent. Add tomatoes and fry for 1 minute. Add all other spices and stir through for 2-3 mins on a medium heat. Add the soaked chickpeas. Stir through. Turn down the heat and let it simmer on a low heat for 10 minutes until cooked through. Slice the pitta bread into 2 pieces and open up to create a pocket. Place some green mixed salad leaves and sweet peppers into the pocket first, then the chick peas. Squeeze the juice of a lemon for extra zing. Serve with a side of plain yogurt.
Enjoy!
Healing Turmeric Tea
Whatever form it comes in, whether it’s traditional English tea or this herb infused concoction; I’m there! I adore this particular herbal infusion as all the elements in here are purported to have really beneficial effects in the body, call it prophylactic (prevention) if you like, I honestly swear by them. This brew is a fabulous way to get a hit of all some healing spices in one cup. It goes back generations and is so easy to throw together- all you need are the herbs and boiling water.
Fresh turmeric (a natural anti inflammatory) fresh ginger, cloves, carom seeds, cinnamon, fennel and black cardamom, all make for a good mixture of healing and calming herbs . Add organic Manuka honey for sweetness, a good squeeze of lemon too and you’re onto a natural daily defence drink. Perfect for this time of year with all of the cold and flu bugs around. The best natural remedy, or simply a good pick-me-up. For me it’s a comforting and healing brew that’s calming and relaxing and I love to sip on this a few times a week.
Ingredients
2cm fresh ginger
2cm fresh turmeric (alternatively the ground variety will do)
1 tsp fennel seeds
1 tsp carom seeds
1 black cardamom (optional)
2-3 green cardamom
3 cloves
1 stick cinnamon
1 tsp Manuka honey and a squeeze of honey to serve.
Fresh lemon
Fresh mint leaves
Method
In a saucepan, Bring 1 litre of water to the boil. Add all the above ingredients apart from the Manuka honey and lemon to the water and continue to boil for 5-6 mins, then turn down the heat and gently simmer for a further 5 minutes. Pour into a tea cup / mug and serve with some honey, fresh mint and a squeeze of fresh lemon. You can enjoy this tea throughout the day and even drink it at room temperature.
Enjoy!
Lemon Drizzle Cake with a dash of Ginger
Who says we can’t indulge a little after feasting during the festive month? This gorgeous lemon drizzle cake with a touch of ground and fresh ginger is a great afternoon tea treat and a cake batter that is so simple, you can even get the kids to help you!
Ingredients
225g unsalted butter, softened
225g caster sugar
225g self raising flour
4 eggs
Juice of 1 lemon
1 tbsp ground ginger
For the drizzle
Juice of 1 lemon
85g caster sugar
Garnish
1 tsp fresh ginger finely grated
Lemon rind finely grated
Fresh mint leaves
Method
Preheat the oven to 160C. Beat the softened butter and sugar until smooth and slowly add the eggs one at a time and mix thoroughly. Gradually sift the flour into the mixture, add the lemon juice and ground ginger, then mix in until smooth batter formed. Grease a bundt cake tin (or regular tin) and pour in the cake batter. Bake for 30-35 mins until a skewer comes out of the centre clean. In another bowl mix the caster sugar with the lemon juice until smooth. Spoon the sugar glaze over the cake as shown then sprinkle the grated ginger and lemon rind over the top to garnish. Add some mint leaves for freshness too.
Enjoy!
Saturday, February 8, 2020
6:00 PM 10:00 PM
Aspire Leeds (map)
The Capsule by Natalie Anderson brings you an evening of Fashion, Styling & Building Body Confidence. Featuring a range of independent fashion & beauty brands, styling demos and insightful discussion from a panel of guest speakers, this is an evening not to be missed. Tickets on sale now at our special Christmas price of £30!
Featuring
Anna Mewes, Celebrity Stylist Martine Alexander, The Long & The Short Of It @Wearitlikeruth & @thesearchforsassiness, Clockface Beauty, Katie and May, Apparel Leeds, Moo Boutique, Sistoria, Make No Apologies, UP Fitness, Arran of Scotland.
Guest Speakers
Chrissie Bray - @Chrissiescorner
Verity Hurd - @styleupsocialacademy
Sophie Austin - Actress (Hollyoaks, Call The Midwife)
Rachel Peru - Model (JD Williams)
Further Guest Speakers & Brands to be announced shortly….
NOTE: If you are an emerging fashion brand or blogger and would like to be part of this event please email us directly at contact@thecapsule.co.uk
