How to Stay Ahead of Colds and Flus

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This week I’ve been preparing to return from my career break in a few weeks time as a Physiotherapist in a Dublin hospital. Hospitals are typically the place you go when you are extremely ill, seriously injured or require some kind of operation, consultation or treatment. For me and my healthcare colleagues that means we are often treating the most ill patients within the hospital and exposed to lots of germs.

There are many steps and precautions that healthcare workers and patients alike take every day to reduce the risk of exposure, transference and contamination including regular and thorough hand washing, wearing of the uniform only in work, personal protection clothing and receiving the flu vaccine.

The flu vaccine was top of my list this week. The HSE recommend that all people within the high risk group receive this annually.

How to Stay Ahead of Colds and Flus; Delalicious

These steps aren’t just for people who are or who interact with ill people. The steps that follow are useful for everyone. A really good resource that I have based this feature on is undertheweather.ie – developed by doctors and pharmacists, where you can learn how to manage common ailments with confidence and common sense.

Cough and Sneeze Code

Something that everyone can do to prevent the spread of infection is following good coughing and sneezing protocols, regular hand washing and not placing yourself in close proximity to others when you have a cold or flu.

How to Stay Ahead of Colds and Flus; Delalicious

Early Detection

A really important step with any illness or injury is early detection and management. This can result in an illness or injury being managed appropriately, reducing the length of illness and ultimately ensuring you return to full health as quickly as possible.

Rest and Hydration

Rest and hydration are the front line treatment for most illnesses. As our bodies are made up of over 60% water, ensuring optimal hydration levels is vitally important. Rest and sleep is where our bodies develop, grow and recover.

After a wild weekend or a really busy week in work, adding an extra hour onto your sleep nightly can make all the difference. Likewise, if you exercise numerous times a week, taking a few nights off to allow your body recover will result in improved performance and reduction in your illness. As a sportsperson time away from sport is something that I really struggle with but it really is the only way to nip colds and flus in the bud.

Nourishing FoodHow to Stay Ahead of Colds and Flus; Delalicious

What you eat and drink can definitely help keep colds and flus at bay too. Warm drinks will instantly make you feel much better. Likewise soups, curries, stews and hotpots will nourish and heat you from the inside out. It is long established that spices like chili, cardamom, ginger and turmeric are useful in soothing the common cold and flu.

As my aunt has her own bees, we always have a stock of honey at hand and I’m a big fan. Honey is pure magic for a sore throat in my eyes.

Citrus fruits and vitamin C have long been used to help with illness. Generally speaking any fruit or vegetables that are really colourful are packed with Vitamin C.

One of my favourite ways is to juice lemons, limes, oranges and grapefruit together and mix with some grated ginger, ground turmeric and a dash of honey. Store this mix in your fridge and dilute a few tablespoons with some hot water for a wonderfully citrus spice-infused drink.

My Top Cold & Flu Defence Tips Are:

  1. Regular hand-washing and good cough and sneeze code
  2. Early detection & management
  3. Rest
  4. Hydration
  5. Nourishing foodHow to Stay Ahead of Colds and Flus; Delalicious

Keep yourself ahead of colds and flus,

Sinéad

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Crispy Buffalo-Style Chicken Wings

Dinner

I love a challenge! I also love getting food recipe requests from my readers. One previous challenge was to create a dish using chicken and beans. The result was incredibly tasty and loved by all so make sure to give the recipe a try!

My next recipe request was to make chicken wings. Not only was this recipe for something I wouldn’t typically eat but from a self-professed chicken wing expert aswell…the pressure was on.

Writing and creating recipes might look easy but actually requires plenty of trial and error. Recipes also require research and planning, particularly when working with unusual ingredients.

Crispy Buffalo-Style Chicken Wings; DelaliciousSo there’s chicken wings and then really good chicken wings! I wanted my wings to be really good. Plenty of time was spent online researching how to cook wings the best way. I happened upon numerous blogs and recipes mentioning the use of baking powder.

I know, baking powder? Not exactly the tastiest item in your cupboard. However, it is vital in making your wings super crispy and you don’t even taste it on the cooked version.

Sauces are very much a personal preference.  Hot and spicy is a common option using a fiery chilli based sauce. Milder options like sweet chilli or a sticky honey, soy glaze are other great choices. For this recipe I went for a spicy chilli sauce made using some leftover chilli jam that gave heat but no need for the fire brigade!

Makes 40 wings, serves 4.

Crispy Buffalo-Style Chicken Wings; Delalicious

  • 1.5kg/40 chicken wings/legs/drumsticks
  • 1 tbsp plus 1 tsp baking powder
  • 1.5 tsp salt

Sauce:

  • 60g unsalted butter
  • 120g pureed chilli jam/Frank’s hot sauce/sriracha sauce
  • 2 tbsp Worcestershire sauce
  • 2 tsp Tabasco sauce
  1. For the wings: ask your butcher or using a sharp knife cut off the wing tip.
  2. Pat the wings dry with a paper cloth and allow to dry flat in the fridge for 30 minutes.
  3. Before cooking, line a grill tray with kitchen foil and oil the grill tray rack.
  4. Preheat the oven to 120°C. Place the wings in a resealable bag, sprinkle over the baking powder and salt. Shake the bag to coat the wings evenly.
  5. Remove from bag and lay the wings on the rack skin side up.Crispy Buffalo-Style Chicken Wings; Delalicious
  6. Cook the wings on the lowest oven shelf for 30 minutes. Move the tray up to the highest shelf and increase the temperature to 220°C. Cook for a further 30-40 minutes or until the wings are dark golden brown and very crispy. Rotate the tray half way through.
  7. For the sauce: whisk all the ingredients together over a low heat until well combined and heated through.Crispy Buffalo-Style Chicken Wings; Delalicious
  8. If serving the wings immediately, transfer to a large serving platter or dish and toss through the sauce.
  9. If serving later, allow the wings to fully cool, cover and place in the fridge. Reheat at 200°C for 8-10 minutes, add the sauce and serve.Crispy Buffalo-Style Chicken Wings; Delalicious

Happy cooking,

Sinéad

Hope you enjoyed this recipe! Want to stay up to date with all my latest recipes and creations then join my mailing list now. Click here to get my latest newsletter!

Remember to add #Delalicious to all your cooking, baking & treat making on social media posts. 

 

 

Lunchbox Fillers

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A tough morning can be made all the better by knowing you have something really delicious to tuck into come lunchtime.

In my line of work as a physiotherapist, lunchtime is a protected time for patients where no disturbances are allowed with the exception being emergent care. This allows me to have a routine and designated time for lunch everyday which I love as food is never to far from my mind.

I know not everyone has this luxury of an allocated lunchtime but if you think there is a chance to encourage this within your day I would highly recommend it.

Lunchbox filler; DelaliciousNot only does it allow you a chance to eat but also a time to take a break from whatever task or screen you were interacting with. A lot of research recommends changing our tasks every 30 minutes to maintain optimum focus and concentration. Likewise, focus and concentration can be affected by dehydration and hunger.

Hydration and the many steps to monitor your levels are discussed here.

For hunger, regular eating at intervals throughout the day is best. Lunchtime is an important time of the day to eat as many people leave the house without breakfast.

Here are some of my favourite lunchtime options that can all be prepared in advance. Some options can be frozen whilst others are best kept fresh in the fridge.

Soup

A classic lunch option and one of my favourites. Make a big batch one evening or over the weekend, divide into portions and freeze. Adding some chopped nuts, seeds, roasted chickpeas or shredded chicken are all great ways to customize your soup daily. I love to dunk a slice of my Oat & Yoghurt Seed Loaf into my soup too!

Granola Pots

Oats aren’t just for breakfast you know! Granola is a really easy option for lunch. Keep a jar handy in work, then all you need is some yoghurt and fruit. 20170702_111432 - Copy (2)

Salad

Another great option when you are staring into the fridge for inspiration. Usually there are some kind of vegetables rolling around. A simple mixed salad can be created using whatever vegetables you have at hand. Sprinkle some seeds, cheese or leftover cooked meat or fish over your salad and lunch is sorted in minutes. Shake together a quick dressing of olive oil, honey and lemon juice for a seriously tasty lunch.

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Leftovers

Last nights dinner becomes tomorrow’s lunch! It’s honestly that easy. Once fully cooled, portion and store in your fridge overnight. Then simply reheat in the canteen microwave.

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Veggie Dips

Hummus is a really easy option to increase your vegetable intake by blitzing roast veg with chickpeas. Serve with some vegetable sticks on the side and your vegetable intake is increasing by the second! Freezing hummus was one of the best things I discovered as I always have a few pots ready for a quick lunch when things get hectic.

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Happy cooking,

Sinéad

Hope you enjoyed this recipe! Want to stay up to date with all my latest recipes and creations then join my mailing list now. Click here to get my latest newsletter!

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Sweet Potato Boats

Dinner, Lunch, Salad

I love sweet potatoes and love trying out new things with them. I also love colour and especially on these dark Winter days.

Colourful food is one of the easiest ways to know that you are packing your plate with natural vitamins and minerals. My bean salad is definitely colourful and especially when topped on baked sweet potatoes.

This recipe is a great lunchbox filler too. Make the bean salad the night before and store in a container. Simply cook a raw sweet potato in your canteen microwave on high for 5 minutes and lunch is served.

Add a green salad or some grilled chicken to really make a meal of this recipe or add some cheddar cheese on top, cook under the grill until melted and golden.

Serves 4 as a side, 2 as a main.Sweet Potato Boats; Delalicious

  • 2 medium sized sweet potatoes
  • 1 x 400g tin kidney beans, drained and rinsed
  • 1 tin sweetcorn, drained or 1 fresh corn on the cob
  • 10 cherry tomatoes, quartered
  • 1 avocado, cubed
  • Juice of 1 lime
  • 2 tbsp fresh coriander, roughly chopped
  • 2 tbsp crème fraiche
  1. Preheat and oven to 200°C/180°C fan/400°F.
  2. Place the sweet potatoes on a baking tray and place in the preheated oven. Bake for 20-25 minutes until soft through. You can also cook whole in the microwave on the highest setting for 5 minutes or until soft through.
  3. For the bean salad: Mix all the vegetables together in a bowl, stir through the lime juice and coriander until well combined.
  4. To serve: Spread 1 tsp of crème fraiche over the flesh side of each sweet potato, spoon over the vegetables and enjoy.Sweet Potato Boats; Delalicious

Happy cooking,

Sinéad

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Turkey Tacos

Dinner, Lunch

Tacos are a real winner with everyone and great for a group as you can mix and match toppings really easily. They are also a good option when cooking for a mix of meat and veg eaters.

My favourite taco toppings involve lots of different tastes and textures which provide a source of crunch (lettuce, red cabbage, carrot, cucumber), protein (turkey, chicken, steak or prawns), healthy fats (avocado) and drizzle (yoghurt, pesto, sweet chilli sauce).

You can easily replace the turkey with chicken by poaching a raw chicken breast in boiling salted water until cooked through. Drain and allow to cool before shredding between two forks.

The tomato sauce in this recipe is really versatile and works great with lots of different dishes. It will be also stay fresh in the fridge for 1 week or freeze for up to 3 months.

Why not try another of my leftover turkey recipes – Herby Turkey Rolls.

Makes 10, 2 tacos = 1 serving.Turkey Tacos; Delalicious

Tomato Sauce:

See recipe – Herby Turkey Rolls

Filling:

  • 200g leftover turkey
  • kale/lettuce/leftover sprouts, thinly sliced
  • 100g red cabbage, thinly sliced
  • 50g carrot, julienned
  • 1 tsp white wine vinegar
  • 1 tsp apple cider vinegar
  • 1/2 tsp honey
  • 1 avocado, sliced
  • natural yoghurt to serve
  • taco shells or tortilla wraps
  1. For the tomato sauce: follow recipe over on Herby Turkey Rolls.
  2. Shred the leftover turkey between two forks and stir through the sauce.
  3. Combine the red cabbage, carrot, vinegars and honey in a small mixing bowl until well coated.
  4. Heat the tacos on a flat pan over a medium heat for 2 minutes each side.
  5. To serve: place a layer of kale in the centre of the taco followed by one tablespoon of the red cabbage mix, one tablespoon of turkey, a slice of avocado and a drizzle of yoghurt.

Happy cooking,

Sinéad

Hope you enjoyed this recipe! Want to stay up to date with all my latest recipes and creations then join my mailing list now. Click here to get my latest newsletter!

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Herby Turkey Rolls

Dinner, Lunch, Uncategorized

Think of sausage rolls but with turkey and that was the inspiration for these Herby Turkey Rolls!

These rolls can be made at any time of the year with chicken. Simply poach a raw chicken breast in boiling salted water until cooked through. Drain and allow to cool before shredding between two forks.

The tomato sauce in this recipe is a brilliant base for lots of dishes like bolognese, mince, pasta, pizzas and vegetable bakes. It will also keep for at least 1 week fresh in the fridge or freeze it for 3 months.

Why not try another of my recipes for leftover turkey – Turkey Tacos.

Makes 10, 2 rolls = 1 serving.Herby Turkey Rolls; Delalicious

Tomato Sauce:

  • 1 tsp coconut oil
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 1 small red pepper, diced
  • 250g tinned tomatoes/passata
  • 1 tbsp smoked paprika

Shredded Turkey:

  • 200g leftover turkey or chicken
  • 1 tbsp mixed herbs
  • 1/2 tsp fennel seeds
  • 1 packet of puff pastry
  1. Preheat an oven to 200°C/180°C fan/400°F and grease a baking tray with oil.
  2. Make the tomato sauce: melt the coconut oil in a saucepan over a medium heat. Saute the onions and garlic until translucent. Add the red pepper and cook until soft.
  3. Add the tinned tomatoes and paprika and bring to a boil. Return to a simmer and cook for 5 minutes. Remove from the heat and blend with a stick blender until smooth.
  4. Shred the leftover turkey using two forks and stir through the tomato sauce. Add the herbs and fennel seeds and combine well.
  5. Roll out the pastry on a clean surface. Add the turkey to the centre and fold the pastry over. Cut into even rolls and place on the prepared baking tray.
  6. Brush the outside of each roll with some milk and scatter over some herbs.
  7. Bake in the oven for 15-20 minutes or until golden.
  8. Allow to cool on a wire rack and enjoy!Herby Turkey Rolls; Delalicious

Happy cooking,

Sinéad

Hope you enjoyed this recipe! Want to stay up to date with all my latest recipes and creations then join my mailing list now. Click here to get my latest newsletter!

Remember to add #Delalicious to all your cooking, baking & treat making on social media posts. 

Give the Gift of Food This Christmas

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Christmas is a great time of year but can be a very stressful few weeks for some. There is a huge amount of pressure on people regarding money in the form of presents, parties and feasts to be prepared.

After nearly a year away travelling, I’m almost broke and don’t have the money for presents. This year instead I’m giving my time to others – by simply calling in to catch-up with friends, making a cake or some treats, inviting a gang over for food or deliver one of my homemade gifts to someone special in my life.

Here are some of my favourite things to make and give to others. So, if you are stuck for a gift for someone with limited money why not try one of these recipes? You will probably have half the ingredients in the cupboard already and the remainder will cost less than €5. But it’s not about the cost, it’s about the love and time you put into creating this unique gift just for your chosen person.

Sticking to a food or fitness routine can be difficult at Christmas. Check out my top tips that featured this week on the WellFest blog.

Christmas Food Gifts; Delalicious

Granola – Save the cooking for later in the day and start Christmas morning by munching on granola with some yoghurt and fresh fruit.  Homemade granola is a great gift as it will keep fresh for ages in a jar. Fill the biggest jar you have at home with granola, tie a ribbon and tag on it and another present is off your shopping list. Add a little more Christmas to the granola by adding some cinnamon or all spice, dried cranberries or apricots or some fresh orange juice to the oil.20170702_111432 - Copy (2)

Sweet Chilli Sauce – This is such a versatile sauce that is literally made in minutes. If your friend likes a little or a lot of spice you can tailor the sauce to their needs. This sauce will keep fresh for 3 months once stored in a cool place.

White Chocolate & Cranberry Oat Slices – Christmas is all about a little bit of decadence and these white chocolate oat slices are just that. Pop a few slices into a bag, tie with ribbon and you instantly have a fancy homemade gift ready for any unannounced visitors or last minute gifts.White Chocolate, Cranberry & Apricot Oat Slice; Delalicious

Homemade Pesto – I don’t think I’ve met a person yet who doesn’t like pesto! All you need is a bit of elbow grease (food processor, coffee grinder or pestle and mortar will also work well), herbs (coriander, basil, nettles), seeds or nuts (pumpkin, sunflower, almonds, cashews, pine nuts), garlic, olive oil, lemon juice and some parmesan. Keep fresh in the fridge for at least 1 month once covered in oil.

Dark Chocolate Oat Truffles – If you’re shopping for a health conscious minded person or a lover of energy balls then look no further! You will have these chocolatey oat truffles ready in minutes. No need for gift wrap just pop the truffles into a jar or resealable bag, add a little ribbon and their edible healthy food gift is ready.20171214_143511-01

Happy Cooking and Merry Christmas,

Sinéad

Hope you enjoyed this recipe! Want to stay up to date with all my latest recipes and creations then join my mailing list now. Click here to get my latest newsletter!

Remember to add #Delalicious to all your cooking, baking & treat making on social media posts. 

White Chocolate, Cranberry & Apricot Oat Slices

Treats

Christmas is all about sharing!

Sharing love, attention, gifts and most importantly for me time. Your time will be well spent making these extremely decadent but delicious White Chocolate, Cranberry and Apricot Oat Slices.

These oat slices are the perfect homemade gift for someone special. Easy to make, moreish and a real crowd pleaser. Simply make, store in an airtight container and then it’s time to share the joy of these decadent slices.

Why not print out and share the recipe too. After all sharing is caring!!

Makes 21 slices.White Chocolate, Cranberry & Apricot Oat Slice; Delalicious

  • 100g unsalted butter
  • 25g soft brown sugar
  • 1/2 tsp vanilla essence
  • zest of 1/2 lemon
  • 1 egg
  • 75g white chocolate, chopped into chunks
  • 30g dried cranberries
  • 30g dried apricots, roughly chopped
  • 30g desiccated coconut
  • 50g jumbo oats
  • 125g cup plain flour
  • 1/2 tsp baking powder

Icing:

  • 50g white chocolate
  • 90g plain Greek-style yoghurt
  • 1/2 tsp lemon juice
  • 1/2 tbsp dried cranberries
  • 1/2 tbsp dried apricots, roughly chopped
  • 1/2 tbsp dessicated coconut
  1. Preheat an oven to 180°C and line a square sandwich baking tin with parchment.
  2. Over a medium heat, melt the butter, sugar, vanilla and lemon zest together in a large saucepan. Once melted, remove from heat and allow to cool a little.
  3. Whisk the egg into the melted butter mix. Add the white chocolate, oats, dried fruit and coconut and stir until well combined.
  4. Sift the flour and baking powder into the saucepan and fold through the mix.
  5. Press the mix into the base of the lined tray using the back of a spoon. Bake in the oven for 15 minutes or until lightly golden.
  6. Remove from oven and allow to cool in tin.
  7. For the icing: Melt the white chocolate in a heatproof bowl over a saucepan of simmering water.
  8. In a large mixing bowl, whisk the yoghurt and lemon juice together.
  9. Gradually add 1 tablespoon at a time of the melted white chocolate mix, mixing through with a spatula until all combined.
  10. Spread the icing over the cooled base. Sprinkle over the remaining dried fruit and coconut.
  11. Allow to set in the fridge for at least 2 hours.

Happy cooking,

Sinéad

Hope you enjoyed this recipe! Want to stay up to date with all my latest recipes and creations then join my mailing list now. Click here to get my latest newsletter!

Remember to add #Delalicious to all your cooking, baking & treat making on social media posts. 

Dark Chocolate Oat Truffles

Treats

These Dark Chocolate Oat Truffles are a festive take on my Dark Chocolate & Apricot Oat Balls. The addition of cranberries and plenty of mixed spice tends to give any dish a real Christmas feel!

These truffles are also a great gift for the health-conscious minded person on your list. Simple make the truffles, allow to fully set and pop in a nice bag or box ready for eating and enjoying.

Oat truffles are perfect for a healthy snack on the go, they are made for outdoor adventures so get out and get active this Christmas time.

These truffles are a no bake version so you never have to worry about them falling apart or sticking to the baking tray.

Makes 12.

Dark Chocolate Oat Truffles; Delalicious

  • 30g dried apricots
  • 25g dried cranberries
  • 2 tbsp fresh orange juice
  • zest of 1/2 small orange
  • 2 tbsp dessicated coconut
  • 3 tbsp milled linseed
  • 100g jumbo oats
  • 2 tsp ground mixed spice/cinnamon
  • 75g nut butter
  • 1 tbsp honey
  • 1 tsp vanilla essence
  • 50g dark chocolate
  1. Line a baking tray or plate with parchment.
  2. Roughly chop the apricots and place in a bowl with 20g of the cranberries, orange juice and zest. Mix together and allow the apricots soak up the juice.
  3. Place all the dry ingredients in a large mixing bowl and add the dried fruit.
  4. In a separate bowl, whisk together the nut butter, honey and vanilla essence until smooth.
  5. Stir the wet ingredients into the dry either with your hands or a fork until well coated.
  6. Dampen your hands and roll 1 tablespoon at a time of the mixture into ball shapes. Place on the prepared tray and repeat with the remaining mixture.
  7. Place the tray flat in the fridge for at least 20 minutes or until set. Once set, melt the dark chocolate in a heatproof bowl or a saucepan of simmering water.
  8. Drizzle some of the chocolate over the balls or roll the balls in the chocolate. Top the coated balls with one of the reserved dried cranberries.
  9. Return to the fridge to set. Once set, you can transfer to a resealable box or bag and store in your freezer or fridge.
  10. When eating them from your freezer, allow them to defrost for 5 minutes before eating.Dark Chocolate Oat Truffles; Delalicious

Happy cooking,

Sinéad

Hope you enjoyed this recipe! Want to stay up to date with all my latest recipes and creations then join my mailing list now. Click here to get my latest newsletter!

Remember to add #Delalicious to all your cooking, baking & treat making on social media posts. 

Asian Sprout & Sesame Salad

Dinner, Lunch, Salad

I know I know brussel sprouts aren’t everyone’s favourite vegetable but I do love a good sprout!!

Sprouts are similar to cabbage and depend hugely on how you choose to cook them. Boiling either vegetable until they are see through isn’t a great look and doesn’t taste one bit nice.

My top tip for cabbage is to slice it thinly and sauté with some oil and garlic or ginger for about 5 minutes or until cooked through.

Sprouts can also be cooked sliced and pan fried or roasted like my recipe from last Christmas – Honey & Cider Roasted Sprouts.

Here is another way to cook sprouts that combines elements of the two recipes and adds some Asian flavours.

Serves 4 as a side.Asian Sprout & Sesame Salad; Delalicious

  • 100g brussel sprouts, trimmed & outer leaves discarded
  • 100g tenderstem or regular broccoli florets
  • 1 tbsp sesame seeds
  • 1 tsp coconut oil
  • 2cm fresh ginger, grated
  • 100g red cabbage, thinly sliced
  • 1 tsp honey
  • 1 tsp apple cider vinegar
  • 2 tsp rice/white wine vinegar
  • 1 tbsp fresh cranberries/pomegranate seeds
  • 2 tsp extra-virgin olive oil
  • 1 tbsp lemon zest
  1. Bring a saucepan of salted water to the boil. Once boiling add the whole brussel sprouts and broccoli florets. Cook for 2 minutes. Strain and refresh under cold running water until fully cooled.
  2. Slice one third of the sprouts in half, quarter another third and leave the remaining third whole.
  3. Place the sesame seeds in a dry frying pan and toast until they turn a golden colour. Remove from the pan and set aside for later.
  4. Place the coconut oil in the frying pan and melt over a medium heat. Once melted add the ginger and sprouts. Cook for 5-8 minutes until slightly browned.Asian Sprouts & Sesame Salad; Delalicious
  5. In a mixing bowl, mix the red cabbage, honey and vinegars together until well combined.
  6. To serve: place the broccoli and fried sprouts on a plate, scatter over the red cabbage followed by the cranberries, sesame seeds, olive oil and lemon zest.Asian Sprout & Sesame Salad; Delalicious

Happy cooking,

Sinéad

Hope you enjoyed this recipe! Want to stay up to date with all my latest recipes and creations then join my mailing list now. Click here to get my latest newsletter!

Remember to add #Delalicious to all your cooking, baking & treat making on social media posts.