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

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Seed Sprinkle

Breakfast, Snack

I love how some of the simplest and easiest things in the kitchen can bring you the most joy!

I discovered this seed sprinkle mix when travelling around New Zealand. It was a really easy way to add some flavour to my day and most importantly didn’t weigh down my bulging backpack.

This seed sprinkle isn’t just for mornings as you can add it to any dish like fresh fruit, salads, smoothies, finish scones with a sprinkle on top or include in my oat bread recipe. Sprinkle this seed mix over yoghurt as a simple snack or nut butter apple slices instead of granola.

I have included both a sweet and savoury option dependant on your taste buds and what your sprinkling it over.20171107_092530-011937943013.jpeg

  • 2 tbsp black sesame
  • 2 tbsp white sesame
  • 2 tbsp brown linseed
  • 2 tbsp poppy seeds
  • 2 tbsp buckwheat groats
  • 1 tbsp dessicated coconut

Sweet:

  • 2 tbsp raw cacao nibs or finely diced dark chocolate
  • 1 tbsp dried apricot, finely diced

Savoury:

  • 2 tbsp pumpkin and sunflower seeds
  1. Place all the ingredients in a jar and shake to mix.
  2. Store the jar in a dry and cool place.Seed Sprinkle, Delalicious Happy cooking,

    Sinéad

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Sesame Beetroot & Carrot Slaw

Dinner, Lunch, Salad

5 minutes and 5 ingredients gets you a super tasty salad that will brighten up your plate instantly.

Beetroot is one of my favourite vegetables and I like to use it in lots of different ways – roasted, raw, in a risotto and even in a burger! By combining raw grated beetroot with carrot you get a simple but very tasty salad.

This salad is also great served alongside my Roast Pumpkin Pesto Wedges.

Serves 4.20171023_141625-01.jpeg

  • 2 raw beetroot, peeled
  • 1 raw carrot, peeled
  • 2 tsp balsamic vinegar
  • 1 tbsp extra-virgin olive oil or toasted sesame oil
  • 1 tbsp sesame seeds
  1. Coarsely grate the beetroot and carrot into a mixing bowl.
  2. Stir through the balsamic vinegar, oil and seeds.
  3. Serve with another sprinkle of seeds on top.
Happy cooking,
Sinéad20171023_143406-01.jpeg

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I Love Salads!!

Lunch, Salad

As most of you know by now, I love salads!! Favourites are always hard to choose but time and time again I find myself coming back to these two recipes so obviously I had to share them.

The bitter tang of feta with the smooth crunch of toasted hazelnuts make a simple broccoli and tomato salad sing for me. My second salad recipe offers you a taste of the Middle East with the addition of a simple tahini sauce to enliven a simple red cabbage slaw.

Both recipes will keep well in the fridge for at least 3-4 days once stored in a resealable container. I would regularly make these at the start of the week and refill my lunchbox daily from these along some simple salad greens and a protein source. Check out my food prep guide for more simple mealtime ideas.

Salads, Delalicious

Broccoli, Tomato, Feta & Hazelnut

Serves 4 as a side.

Broccoli, Tomato, Feta & Hazelnut Salad, Delalicious

  • 1/2 head of broccoli, chopped into florets
  • 8 cherry tomatoes, halved
  • 50g Feta cheese, cubed
  • 2 tbsp hazelnuts
  • 2 tbsp extra-virgin olive oil
  • 1 tsp honey/maple syrup
  • 1 tbsp toasted sesame oil
  • 1 tbsp apple cider vinegar
  • 1 tbsp lemon juice
  1. Bring a saucepan of salted water to the boil, remove from the heat and add the broccoli florets. Cover with the lid and allow to blanch for 8-10 minutes (you want the broccoli to still have a bite but not rock hard).
  2. Strain the broccoli and rinse under cold running water until fully cooled. Continue to strain any excess water until ready to use.
  3. Toast the hazelnuts on a frying pan or in a medium heat oven until the skin begins to loosen, remove from the pan/oven and allow to cool.
  4. Once the hazelnuts are cooled, chop in half.
  5. Whisk together the olive oil, honey, sesame oil,  apple cider vinegar and lemon juice in a large bowl.
  6. Add all the remaining ingredients to the bowl and mix well.

Middle Eastern Style Red Cabbage Slaw

Serves 5 as a side.

Middle Eastern Style Red Cabbage Slaw, Delalicious

  • 200g red cabbage
  • 2 spring onions
  • 2 medium carrots, peeled
  • 1 tbsp pumpkin seeds
  • 1 tbsp sunflower seeds
  • 3 tsp tahini paste
  • 3 tbsp lemon juice
  • 1 tbsp extra-virgin olive oil plus 1 tsp
  • 3 tbsp water
  1. Finely slice the red cabbage and spring onion. Julienne (or finely slice) the carrots.
  2. Place all the vegetables and seeds in a large mixing bowl.
  3. Stir through 2 tbsp lemon juice and 1 tsp of olive oil.
  4. In a separate small bowl, whisk together the tahini, lemon juice, olive oil and water until you get a runny sauce (depending on the consistency of your tahini, your sauce may still be too thick or too thin – if so, just add more tahini to make it thicker and more water to make it thinner).
  5. Serve the salad in a large bowl with a drizzle of the sauce over the top.

Curried Apricot & Raisin Couscous

Lunch, Salad

Couscous is a perfect option for batch cooking. Cooking in batches at the start of the week or over the weekend is the secret to maintaining a healthy diet or working towards a nutrition goal.

As it is officially summer at home in Ireland, it’s time for salads. Adding some grains to your salad is an easy way to bulk up your lunchbox at work. I have used giant or Israeli couscous here but regular couscous, bulgur wheat, rice or quinoa would be perfect replacements.

Serves 4 as a side.

Couscous, dried fruit, curry, Delalicious

  • 200g couscous grain
  • 400ml boiling hot water
  • 2 tbsp curry powder
  • 1 tbsp extra-virgin olive oil
  • 6 dried apricots, diced
  • 2 tbsp raisins
  1. Mix the couscous with the water in a bowl or saucepan. Cover and allow the grain to absorb all the water or cook the grain as per packet instructions.
  2. Add all remaining ingredients and mix well.Couscous, dried fruit, curry, Delalicious
  3. Taste and if you prefer a stronger curry flavour just add some more.

 

 

 

How to Stay Healthy with JUST EAT

Reviews

JUST EAT have asked me to find the healthy side of takeaways. I will be letting you all in on my discoveries over the next six months so lots of eating on my part and lots of places for you to add to your list of favourite takeaways.justeat_apptile-logo-1As you all know my food blog Delalicious focuses on providing you with healthy, wholesome and easy recipes to make at home. As a sportswoman and Physiotherapist, I’m keen to stay healthy and in shape to ensure I work and play to my potential. Some people might think I never eat out or allow a chip pass my mouth, they do and especially after winning a big football match but it’s not my everyday food choice!! Healthy and takeaway aren’t two words that usually go hand in hand but I’ve discovered that they can; so read on to see how I managed to eat healthily using the JUST EAT app for one week.

What I found the hardest thing about this blog post was actually stopping myself from taking a portion of my curries, fish pies or stews out of the freezer the night before and giving my chopping board and knife a rest for the week….I know how sad but I do love to cook! But I also love to eat so this post was very easy to complete.

Monday: I had a light training session this evening so I decided to try out Chopped. Everybody raves about the place and I can see why, they have a wide array of salad combinations with DIY options and choices specific to meet your training needs. I opted for the Pulled Pork Salad with the Soup of the Day which was Mushroom – not my favourite but it is pot luck. Smoothies are also on the menu – I would highly recommend the Peanut Butter smoothie (it hit the spot after training)!! The best bit was that I when I went to collect my food after ordering online via the app, there was a queue of people a mile long to order but I got to jump straight to the top….waiting would not of been the ideal when your starving after work!!

Tuesday: After a gym session, I was ravenous and needed something fast. A great little place called Jolin’s Vietnamese Coffee House has popped up near my house and I got some gorgeous Vietnamese Beef Salad and Prawn Fresh Summer Rolls which had me nearly booking a flight to Vietnam they were so good. Jolin took such care in my order, as she cooked the beef right in front of me to ensure maximum freshness and taste.

Wednesday: I was racing around all day between work, football and blog stuff. Green Beards was my saviour as I was passing through Donnybrook and they have such tasty salads, smoothies and protein balls to choose from; I was in heaven! As you know salads can so easily go soggy but Green Beards have mastered this by using glass jars and layering the ingredients ensuring the delicate greens are on top away from any liquids. I opted for their Quinoa, Chickpea, Aubergine & Pomegranate Salad, a Honey Badger smoothie for after training and I picked up a few protein balls too. All their packaging is reusable, which earned them extra brownie points from my inner eco-warrior.

Thursday: Had a half day from work and decided something light and filling was needed to keep my energy levels going. Tolteca was the answer, I literally ordered on the app just as I left work and the delivery guy arrived as I pulled into my house. I opted for their Barbacoa Burrito Bowl with extra guacamole…. you can never have enough!!

Friday: The weekend had finally arrived and Aoki Sushi was my choice. They have a really big selection of all kinds of sushi, sashimi, noodles, ramen, teriyaki…the list goes on but I opted for a chefs special Sushi and Sashimi selection (it’s massive so I had plenty for lunch the next day) and a Teriyaki Salmon with extra vegetables instead of rice. Everything was light, fresh and really filled me up!

Saturday: Brunch is the only answer for Saturdays and Póg answered the sirens from my hungry belly. The Póg breakfast menu has tons of choice so it was tough to whittle down my decision. In the end I went for the Breakfast Parfait (with frozen yoghurt!) and the Nut Butter Toast Breakfast all from the comfort of my bed. The toast is deliciously good, I was there trying to savour each bite of the slice when I discovered a second layer with another slice…let’s just say I was a very happy girl!

Sunday: After a tough match, comfort food was on my mind and Camden Rotisserie answered the call as they know how to create the perfect succulent roast chicken. They have a wide choice of sides, protein only options and salads to choose from. I went for the Butterflied Chicken with a Goats Cheese Salad. All the food was cooked to perfection and full of flavour …. if you haven’t already, you need to experience the chicken! The portions are massive for one person so I had plenty of leftovers for my lunch in work the next day.

So, as you can see there are plenty of healthy options available on JUST EAT; so get ordering! If I’ve left your favourite healthy takeaway option out let me know in the comments below and I’ll try squeezing it into my next review.

Keep an eye out for my next post in December or follow me on Facebook, Instagram and Twitter for some more healthy eating inspiration!

BBQ Season is Here

Dinner, Lunch, Salad

The sun is out in Ireland for an hour, it’s a summer month so that means only one thing in about every second household ……the return of the BBQ! BBQ’s need not be all about the meat; salads, sides and tasty marinades are very important in my book. Here are a few of my favourite things to have at a BBQ.

  1. Sticky Pork Ribs – I adore ribs, so messy but so tasty!!Processed with VSCOcam with m5 preset
  2. Corn on the Cob – I tend to use vacuum-packed corn as it’s very readily available, simply cook as per instructions on packet, melt some butter, add finely grated parmesan to the butter and roll the cooked corn in this mix, finish over a medium heat on the BBQ until golden.
  3. BBQ Baked Sweet Potato – this was a wonderful mistake. Simply cut the sweet potato 3/4 way down the middle, cover in tin-foil and bake in the BBQ for 20 mins.
  4. Citrus Chicken – full of fresh summery flavours, simply marinade and cook on the BBQ, I love this the night before matches in the summer.Processed with VSCOcam with c1 preset
  5. Asian Prawn Salad – finish the prawns on the BBQ instead of using the oven.IMG_2876
  6. Nectarine & Mozzarella Salad – perfect as a light nibble whilst everyone gathers for the feast.IMG_3048

Quinoa & Bulgur Roast Vegetable Salad

Lunch, Salad

This salad is perfect for your lunchbox, a quick lunch or dinner served with some salmon, shredded chicken or simply on its own. It’s great for using up any leftover roasted veg too. The tahini dressing also works great instead of mayonnaise in coleslaw.

Serves 4-6.

  • 100g quinoa/bulgur wheat
  • 500ml water
  • 1 pre-cooked beetroot
  • 2 small carrots
  • 1/2 small sweet potato/butternut squash
  • 2 tbsp pumpkin/sunflower seeds
  • 2 tbsp dried cranberries
  • 1/3 cucumber
  • 1 spring onion
  • 2 celery stalks

Tahini Dressing:

  • 3 tsp tahini
  • 1 tsp dried coriander
  • 2 tbsp lemon juice
  • 2 tbsp cottage cheese
  • 4 tbsp water
  1. Rinse the quinoa & bulgur in a fine sieve whilst you bring the 500ml water to the boil. Once the water begins to boil, add the rinsed grains, place the lid on the saucepan, reduce to a simmer and cook until all the water is absorbed about 20mins. Take off the heat, remove the lid and allow to cool.
  2. Preheat an oven to 200C. Melt 2 tsp coconut oil in a roasting tray. Peel the carrots and sweet potato and cut into cubes with the beetroot. Mix the veg thoroughly with the coconut oil and roast in the oven for 20 mins. Once cooked, set aside to cool. 
  3. Place the seeds & cranberries into a bowl and cover with boiling water. Strain just before adding to the salad.
  4. Finely slice the spring onions. Slice the celery stalks into rounds. Slice the cucumber in half and remove the soft centre before cutting into rounds.
  5. For the dressing: stir all the ingredients together until they are smooth. 
  6. To assemble: place the cooled quinoa & bulgur into a large mixing bowl with the remaining ingredients and dressing. Stir to combine. 

Beetroot, Basil & Toasted Almond Salad

Salad

This is my new favourite salad; the combination of the basil, beetroot, balsamic and toasted almonds makes for some really fresh flavours that will banish any blues and kick-start your taste buds.

  • 2 large cooked beetroots
  • 1/4 cucumber
  • 1 large celery stalk
  • 5 large basil leaves
  • 1 tbsp flaked almonds
  • 2 tsp balsamic vinegar
  • 1 tsp olive oil
  • 1 tsp honey
  • 2 tsp Dijon mustard.
  1. In a bowl; chop the beetroot and cucumber into bite-sized chunks, finely slice the celery into rounds and roughly chop the basil leaves. 
  2. Place the flaked almonds in a pan and gently toast over a low heat for a few minutes until they begin to brown. 
  3. Mix together the remaining ingredients for the dressing until the mustard is well combined. 
  4. Stir 4 tsp of the dressing through the vegetables and simply finish by sprinkling the toasted almonds over the top.

Chicken Salad Tower

Dinner, Lunch, Salad

This is a quick and easy salad that is filled with essential protein (chicken), slow release carbohydrates (sweet potato), good fatty acids (avocado) and  guarantees your five a day of vegetables. I entered this dish into JCI Dublin‘s competition to promote healthy eating amongst Dublin dwellers.

 Serves 1.

  • 1/4 sweet potato
  • 2 tsp coconut oil
  • 3 large kale leaves
  • 2 spring onions
  • 1 tbsp fresh lemon juice
  • Sea salt
  • 1 medium carrot
  • 1 cooked & vacuum packed fresh beetroot
  • 1 small apple
  • 1/4 cucumber
  • 1/2 avocado
  • 1 pink radish
  • 1 chicken breast
  • 2 tsp balsamic vinegar
  • 2 tsp tahini
  • 2 tsp sesame oil
  • 2 tbsp water
  1. Pre-heat an oven to 180C.
  2. Cut the sweet potato into about 1 inch thick fingers. Melt the coconut oil in a roasting tin, once melted add the sweet potato and place in the oven to roast for about 20 minutes or until soft through. 
  3. Strip the kale off the stalk and shred with your fingers into bite-sized pieces. Remove the stalks and outer layer of the spring onions and finely slice. In a bowl, add the lemon juice and a pinch of sea salt to the kale and spring onion. Massage the kale until the leaves darkens. 
  4. Remove the apple core and top and tail the carrot before coarsely grating them with the beetroot.  
  5. Prepare the cucumber and radish by thinly slicing into rounds.  
  6. Cut the avocado in half, scoop out the flesh with a teaspoon and thinly slice.
  7. Pre-heat a frying pan over a high heat. Chop the chicken breast into thin strips and place on the pan. Turning regularly until cooked through.
  8. For the dressing, simply mix together the tahini, sesame oil and balsamic vinegar until it forms a thick paste. Gradually mix through the water until it begins to thin but isn’t watery.
  9. Simply assemble the salad by laying the foundation with the sweet potato, followed by a layer of cucumber slices, kale salad, carrot/beetroot/apple slaw, avocado slices. Finely top with the chicken strips, radish slices and a drizzle of the dressing.