Saturday, 27 July 2013

Spaghetti Meal with Salmon

salmon, vegetables, spaghetti, quick meals, parmesan,

Spaghetti with Salmon and Vegetables

This recipe is my quick spaghetti meal after a good day out walking. It is amazing how many calories you burn during a 4-6 hour walk. Even though we take snacks and lunch on our walks, we still find ourselves starving when we get home.

For peak performance, we found out that muscles need carbs and protein for the recovery and repair process after a workout, so this explained why my husband and I both craved the extra calories. Now we happily allow ourselves to indulge in the extra carb intake, prior to and after our 10-14 mile walks.

salmon, vegetables, spaghetti, quick meals, parmesan,

Spaghetti with Salmon and Veg (serves 2)


1 medium onion
3 cloves garlic
4 medium portobello mushrooms 
2 baby courgettes
2 large ripe tomatoes
handful broccoli
1 cup cooked cannellini beans
120-150g fresh salmon fillets
100ml white wine
fresh basil
2 tablespoons capers
dash of tamari (for salmon)
200-250g dried spaghetti
olive oil
grated parmesan cheese


Start by cooking your spaghetti in the usual way, and whilst it's cooking, prepare your vegetables.

Into a large non-stick fry pan add a dash of olive oil, add chopped onion, saute for 3-5 mins, add cubed mushrooms, fry for 2 mins, then add cubed courgettes and tomatoes, Add capers and 30ml white wine to keep it moist.

Keep adding the wine as the liquid evaporates, then add the broccoli, chopped basil and cannellini beans, cover with a lid and turn down the heat.  

Allow the vegetable mixture to simmer gently without drying out, the juices from the tomato should form a nice sauce.  

In a separate non-stick fry pan, add a dash of olive oil, add sliced salmon pieces, sprinkle with tamari, and cook quickly 2 mins on each side.

Apart from flavour the tamari helps the salmon achieve a char-grilled look.

Strain the spaghetti, divide into bowls and top with the vegetable mixture and salmon pieces sprinkle with parmesan cheese and serve.

Enjoy, buono appetito!

salmon, vegetables, spaghetti, quick meals, parmesan,

Friday, 26 April 2013


gluten free, sugar free, dairy free, egg free, energy balls,

Gluten Free, Dairy Free, Sugar Free, Egg Free Energy Balls

Here is my quick recipe for those times when I need a good hit of energyUsually when doing a long 10-15 mile walk.  

Honesty, my only reason I make them, to take with us on our walks/hikes through the countryside or along the coast.

These balls are gluten free, dairy free, wheat free, egg free.

gluten free, sugar free, dairy free, egg free, energy balls,


Makes approximately 22 balls
3/4 cup dessicated coconut
3/4 cup ground almonds (or almond meal)
1 cup dried apricots, chopped 
OR 1/2 cup dried apricots 1/2 cup dried cranberries, chopped
1/2 cup dark tahini
1/2 cup honey
1-2 tablespoons cocoa powder 
gluten free, sugar free, dairy free, egg free, energy balls,


Mix all the dry ingredients well.  Then add the wet ingredients, honey and tahini.

Stir through well.

With a tablespoon for measure, roll into balls between the palms of your hands.

Coat with dessicated coconut, and store in air tight containers in fridge.  

Sprinkle coconut onto bottom surface of containers before placing balls, and sprinkle a bit more coconut on top.

gluten free, sugar free, dairy free, egg free, energy balls,


Warning:  High energy balls = high calorie count. Only to be eaten when burning calories.

Wednesday, 27 March 2013

Mushroom and Spinach Roll

mushrooms, spinach, puff pastry rolls, vegetarian,

Vegetarian Delight

I love my meatless meals and this Mushroom and Spinach Roll recipe is one of them. In the  past I would make loads of these rolls, (back in the 90's), I even made them smaller as individual rollsso my daughter and I could take them to work for lunch.

Today, I am no longer working and only have to cater for my husband and myself, so I make just two large rolls, which I can cut in half and share with my husband. One roll for dinner and the second roll for lunch on another day, these spinach rolls once baked freeze well.

This Mushroom and Spinach recipe is relatively easy, all you need is a few simple ingredients and be ready for a little prep work. 

Mushroom and Spinach Roll - Makes 2 (serves 4)


1 medium leek
200gr chestnut mushrooms
300gr frozen spinach
200gr cottage cheese
2 small eggs
4 cloves garlic
1 tablespoon cornflour
dash of white wine (optional)
500gr Fresh or frozen Puff Pastry
mushrooms, spinach, puff pastry rolls, vegetarian,


Into a non-stick frying pan, dash of olive oil, saute sliced leek and mushrooms, add nutmeg, salt, and a dash of white wine (optional).

Remove from pan, next saute defrosted spinach with crushed garlic. Make sure you saute until all liquid has evaporated.

mushrooms, spinach, puff pastry rolls, vegetarian,

Allow the mushrooms and leek and spinach to cool.

Place all ingredients into a large bowl.   Add eggs, cottage cheese and cornflour, and mix well.
mushrooms, spinach, puff pastry rolls, vegetarian,

Roll out half the puff pastry, add half the mixture, and brush beaten egg around the edges, fold over pastry and pinch edges to seal.  
mushrooms, spinach, puff pastry rolls, vegetarian,

Brush the top with beaten egg and sprinkle with coarse salt.
mushrooms, spinach, puff pastry rolls, vegetarian,

Bake in hot oven 210C for 30 minutes.  
mushrooms, spinach, puff pastry rolls, vegetarian,

Rest for 20 minutes then serve with a salad.  

Perfect accompaniment - sweet chilli sauce or if you don't like the heat, good old tomato ketchup will do as well. I like mine without any sauce.

Baked Rolls can be frozen.  Allow to cool completely, wrap in foil, and refrigerator or freeze for another day.  

To Reheat:  If frozen, allow to defrost in wrapped foil and place in hot oven for 15-20 mins to heat through. Open foil for last 5 mins to  allow the pastry to re-crisp.

INDIVIDUAL ROLLS:  Divide the pastry and the mixture into four, and make four (4) individual rolls in the same manner.

Bon app├ętit !

mushrooms, spinach, puff pastry rolls, vegetarian,


Some of my favourite things:

all in one place, 
easy chunky, 
crunchy cookie recipe.


1 1/4 cups butter, melted  
(I used half unsalted butter and half coconut oil)

1 1/4 cups raw sugar
1/4 cup honey
2 eggs

1 teaspoon cinnamon

2 tablespoons cocoa

1 1/2 cups all-purpose flour
1 teaspoon baking soda
2 cups rolled oats
1 cup desiccated coconut
1 cup dried cranberries
pinch salt

Into a large bowl, shift flour, cocoa, baking soda and cinnamon, 
add oats, coconut and cranberries 
and mix well adding pinch of salt.  
Meanwhile, melt butter gently and let cool.  
Add honey and fork beaten eggs to mixture 
along with cooled melted butter.  
Stir well.

Place bowl of cookie mixture, 
in a cool place, or in refrigerator, 
for 20-30 minutes. 

Using a tablespoon for measure, 
roll small balls of cookie mixture with your hands, 
place on baking sheet, 
spaced out, they will spread during baking, 
and bake for approx. 25mins, 
in 180C oven.

Transfer to cooling rack, 
and proceed with next batch in same manner.  
Will make approx. 33-36 cookies  
even more if you make them a bit smaller. 
When cool store in air tight container.

Enjoy, delicious with a glass of milk.  
Or your favourite hot brew.