British BBQ Week
With the upcoming May Bank Holiday and British Barbecue Week fast approaching (28th May - 3rd June), we've got our fingers firmly crossed for sun! Mindful Chef, the UK's number one healthy recipe box delivery service, has developed a collection of healthy alternative barbecue recipes for those looking to shape up or stay in shape for summer. Each recipe can be prepared and cooked in under 30 minutes, allowing more time to enjoy the company of friends and family. Recipes include ingredients loaded with a wealth of vitamins and delicious flavours, those enjoying them won't miss the potato salad or sugar loaded condiments!
Pork & Apricot Kebabs with Pistachio Quinoa
We've paired seasonal sweet apricots together with succulent pork for a delicious fruity summer kebab, loaded with Vitamin C. We've sprinkled over nutrient-rich pistachios and served alongside chargrilled broccoli.
Serves 2
Ingredients:
15g pistachios
180g purple sprouting broccoli
1 lemon
1 red onion
1 tbsp oil
1 tsp dried oregano
2 x 170g pork loin
4 fresh apricots
4 skewers
80g quinoa
Method:
1. Boil a kettle. Slice the apricots into quarters and de-stone. Trim the broccoli stalks. Remove the skin from the red onion, trim the root end but don't cut off as you want the layers to stay intact when you grill them. Cut the red onion into quarters. Rub the vegetables with 1/2 tbsp oil and a pinch of sea salt.
2. Rinse the quinoa and place in a saucepan with 300ml boiling water and a pinch of sea salt. Simmer for 15 mins.
3. Slice each pork loin into 8 pieces. Thread 4 pieces of pork and 4 apricot quarters onto each of the skewers. Drizzle over 1/2 tbsp oil and sprinkle with sea salt and black pepper.
4. Preheat the BBQ (griddle pan) to a medium-high heat and cook the pork and apricot skewers for 15 mins turning every 3-4 mins, until the pork is cooked through.
5. At the same time, add the onion quarters and broccoli stalks to the BBQ (or griddle pan) for 3-4 mins until softening and chargrilled.
6. Drain the quinoa and stir through the dried oregano, pistachios and half of the lemon juice.
7. Spoon the quinoa onto two warm plates and serve alongside the chargrilled onions and broccoli. Top with the pork and apricot kebabs and drizzle over the remaining lemon juice.
Macros: 632 calories • 42g carbs • 32g fat • 47g protein
Allergens: Nuts
Red Thai Monkfish Skewers & Grilled Pak Choi
Chunky monkfish coated in Red Thai curry spices and grilled on skewers alongside pak choi, a nutritional powerhouse containing a wealth of vitamins. The spicy baby potato salad accompanying the skewers is loaded with Asian flavours including ginger, garlic, red chilli, lime and fresh coriander.
Serves 2
Ingredients:
1 lime
1 pak choi
1 red chilli
2 spring onions
2 tbsp oil
2 tbsp red Thai curry paste
2 tsp black sesame seeds
2 x 140g monkfish tail diced (skin off)
400g baby white potatoes
4cm fresh ginger
4 skewers
Large handful of fresh coriander
Method:
1. Boil a kettle.
2. Slice the baby potatoes in half. Place the baby white potatoes into a saucepan with a pinch of sea salt and cover with boiling water. Simmer for 10-15 mins until tender, then drain.
3. Peel and grate or finely chop the ginger. Finely chop the red chilli and the coriander leaves. Finely slice the spring onions, removing the root ends. Cut the pak choi in half lengthways and rub with 1 tbsp oil.
4. In a small bowl, mix the red Thai curry paste with 1 tbsp oil. Add the diced monkfish to this bowl and coat well. Thread the monkfish through the skewers.
5. Preheat a BBQ (or frying pan) and cook the monkfish skewers for 10-15 mins, turning occasionally, until cooked through. Towards the end of cooking the skewers, place the pak choi on a BBQ (or frying pan) for 2 mins each side until softened.
6. Place the cooked potatoes into a large bowl, and stir through the ginger, chilli, coriander, spring onions and half of the juice from the lime. Season with a pinch of sea salt.
7. Spoon the spicy potatoes onto two warm plates, top with the monkfish skewers. Sprinkle over the black sesame seeds and serve with the remaining juice from the lime.
Macros: 430 calories • 44g carbs • 16g fat • 29g protein
Allergens: Fish, sesame
Chargrilled Miso Aubergine & Tofu Kebabs
Sweet miso coated aubergine, tofu and spring onion kebabs with a delicious pickled cucumber and hand-harvested seaweed salad, bursting with minerals including potassium, calcium and iron.
Serves 2
Ingredients:
1/2 cucumber
1 aubergine
1 red chilli
1 tbsp organic seaweed salad
1 tsp maple syrup
1 tsp rice wine vinegar
280g firm tofu
2 tbsp sesame oil
2 tbsp sweet white miso paste
2 tsp black sesame seeds
4 spring onions
80g brown rice
8 skewers
Large handful of fresh coriander
Method:
1. Boil a kettle. Rinse the brown rice and place in a saucepan with 400ml boiling water and a pinch of sea salt. Simmer for 20-25 mins until cooked.
2. Using a peeler, slice the cucumber into long, thin ribbons. Place in a sieve and sprinkle over a little sea salt. Squeeze out any excess water, then place into a bowl with the rice wine vinegar and maple syrup to pickle.
3. Drain and rinse the tofu, pat dry with paper towel. Cut the tofu into 2cm cubes (you don't want bigger pieces than these or they will take longer to cook). Cut the aubergine into 2cm cubes so that they are the same size as the tofu. Slice the spring onions into 2cm pieces also.
4. Thread a piece of tofu, aubergine and spring onion alternately onto each skewer. Use as many skewers as needed. Brush half of the sweet miso paste over the kebabs and brush with half of the sesame oil.
5. Heat the BBQ (or a griddle pan) to a medium-high heat and cook the tofu and aubergine skewers for 12-15 mins, turning occasionally until the aubergine has softened. Brush with a little more oil to prevent sticking.
6. Finely chop the red chilli (remove the seeds for less heat) and coriander leaves. Drain the brown rice and stir through the coriander and chilli. In a small bowl, mix together the remaining sweet miso paste and remaining sesame oil to form a sauce.
7. Remove the cucumber from the vinegar pickle and place on two plates, alongside the brown rice. Top with the miso aubergine and tofu kebabs, drizzle over the sauce and sprinkle over the black sesame seeds.
Macros: 525 calories • 50g carbs • 25g fat • 24g protein
Allergens: Sesame, soya, sulphites
Cauliflower Steaks, Harissa Hummus & Walnuts
Baby cauliflower 'steaks' chargrilled and sprinkled with Egyptian dukkah, a crunchy blend of nuts and spices and layered over herby buckwheat and harissa infused homemade hummus. We've sprinkled over walnuts for a boost of vitamin E and selenium for healthy skin.
Serves 2
Ingredients:
1/2 lemon
1/2 pomegranate
1 cauliflower
1 red onion
1 tbsp dukkah
1 tbsp oil
20g walnuts
240g chickpeas (drained)
2 tbsp pomegranate molasses
2 tsp harissa paste
40g rocket
80g buckwheat
Medium handful of fresh mint
Method:
1. Boil a kettle. Rinse the buckwheat and place into as saucepan with 300ml boiling water and a pinch of sea salt. Simmer for 15 mins, then drain.
2. Thinly slice the baby cauliflower into thin 1cm wide 'steaks'. Remove the skin from the red onion, trim the root end but don't cut off as you want the layers to stay intact when you grill them. Cut the red onion into quarters. Cut the pomegranate in half, remove and reserve the seeds. Roughly chop the mint leaves and break the walnuts in half.
3. To make the harissa hummus; drain the chickpeas, reserving 1 tbsp of the liquid. Place in a bowl and mash the chickpeas until they are all crushed. Stir through the harissa and season with sea salt and black pepper.
4. Brush the cauliflower steaks and red onion with 1 tbsp oil and season with a pinch of sea salt and black pepper. Heat the BBQ (or a griddle pan) to a medium-high heat and cook the red onion for 3-4 mins each side and the baby cauliflower steaks for 2-3 mins each side until softened.
5. To make a dressing, in a bowl, mix a generous squeeze of lemon juice with the pomegranate molasses.
6. In a bowl, mix the cooked buckwheat, rocket, mint, walnuts and pomegranate seeds together then stir in half of the pomegranate dressing.
7. Spoon the buckwheat onto two warm plates and top with the chargrilled cauliflower, red onion and spoonfuls of the harissa hummus. Drizzle over the remaining pomegranate dressing and sprinkle over the dukkah.
Macros: 663 calories • 94g carbs • 27g fat • 28g protein
Allergens: Nuts, sesame
