GOOD MOOD FOOD Delicious healthy eating reciepes to fit everyone. Ingredients For the poached chicken • 2 tbsp olive oil • 2 chicken crowns (legs and wings removed) • 1 lemon, cut in half • 2-3 sprig thyme • handful stalks parsley • 2 bay leaves • 1 onion, cut into wedges • 200 ml mead, or hydromel • pinch black peppercorns For the salad • 3 tbsp olive oil, plus more for frying • 1 tbsp white wine vinegar • 1 tbsp walnut oil • 200 g lamb’s lettuce • handful walnuts, broken • 2 cooked beetroot • 250 g goats’ cheese, crumbled • 150 g cooked smoked lardons of bacon • crusty French bread, to serve Method 1. For the poached chicken, heat the oil in a large pan until hot. Add the chicken crowns, skin-side down, with the lemon halves, thyme sprigs, parsley stalks, bay leaves and onion wedges. Cook for 5-6 minutes to brown the skin on both sides. 2. Pour over the hydromel and water to cover. Season with a pinch of salt and a few black peppercorns. Bring to the boil, Cover with a lid and reduce the heat. Simmer gently for 20-25 minutes or until the chicken is cooked through. 3. Meanwhile, to make the salad dressing. Whisk together the olive oil, white wine vinegar and walnut oil. Season with salt and pepper. 4. Put the lamb’s lettuce into a large serving bowl and drizzle over the dressing. Add the broken walnuts and toss together. 5. Heat a little oil in a non-stick frying pan and sauté the beetroot for a few minutes with a grind of black pepper. Toss the beetroot into the salad and add the goat’s cheese and cooked bacon lardons. Toss together. 6. Cut the chicken breasts off the crown and serve alongside the salad with a nice wedge of crusty French bread.
08 BE HEALTHY
Feature Ingredients For fruit smoothie • 2 bananas • 300 ml fruity bio yogurt • 150 g blueberries • 400 ml cranberry juice • 1 tbsp clear honey • 2-3 tbsp wheat germ • chopped toasted Hazelnuts, to serve Method 1. Put everything apart from the nuts in a blender and blitz until smooth. 2. Sweeten to taste with extra honey if desired. 3. Pour into glasses and scatter over the nuts. Serve immediately, as the blueberries will cause the smoothie to thicken (if this happens, simply stir in some extra cranberry juice).
Ingredients • 400 g fillet steak, sliced • 2 tbsp cornflour • 3 tbsp groundnut oil • 5 cm ginger, peeled and grated • 1-2 American cups red chilli, seeds removed, finely chopped • 2-3 cloves garlic, sliced • 2 red peppers, cut into chunks • 2 tsp dark soy sauce • 2 tbsp light soy sauce • 2 tbsp hot vegetable stock • 1 tsp sesame oil Method 1. Toss the beef slices in the cornflour and set aside. 2. Heat a wok over high heat and add the groundnut oil until it’s smoking. Add the garlic, ginger and red chili and stir quickly for a few seconds so they do not burn. Now add the beef slices and stir-fry until browned. Transfer the contents of the wok to a plate with a slotted spoon and set aside. 3. Heat the remaining 1 tablespoon of groundnut oil in a wok, add the red pepper and a little freshly ground black pepper and stir-fry over a medium heat for 4-5 minutes until slightly softened. 4. Return the beef to the wok and stir to mix with the red peppers. Finally pour in both soy sauces, the sesame oil and vegetable stock and heat until bubbling. Serve.
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