This is the kind of meal you could make for yourself and eat over a couple of days as long as you keep the sauce and seeds separate
I devised it originally to use up the chicken leftovers from a roast. You can just as easily griddle a chicken breast. I use a lot of quinoa in my cooking. Its a complete protein, a carbohydrate and it’s gluten free. Like oats it has complex carbohydrates and essential amino acids which makes it good for training. Most importantly it’s versatile and works as a sweet or savoury dish.
Ingredients (serves 4)
250g of left over chicken or 2 chicken breast griddled
150g cherry tomatoes
50g spring onions or shallots
1 lemon zested and juiced
1 orange, juiced
Salt and pepper
75g sunflower seeds
10ml Tamari (or soy sauce)
100g natural yoghurt
100g cucumber (about a third)
Half of the lemon juice
Salt and pepper
Tamari seeds (see TIPS)
To make the yoghurt sauce mix together the lemon juice, salt and pepper. Peel and de-seed the cucumber and cut into small squares, chop the mint and add to the yoghurt and mix together.
Cut the cherry tomatoes in half and put onto a baking tray covered with baking paper. Sprinkle with plenty of salt and black pepper and some olive oil. (Optional, drizzle a small amount of honey, agave, maple syrup or just a bit of sugar over the tomatoes for added sweetness).
Pour the quinoa into boiling water for 8-10 minutes, taste, it needs to be soft but with a bit of bite. Drain into a fine sieve and refresh under the cold tap. Let it drain for 5 minutes then lay out flat on a tray and cover with kitchen roll and press the excess water out of it. Roughly chop the capers and finely chop the spring onion and the parsley.
Combine the above ingredients in a bowl. Squeeze half the orange and half the lemon into the ingredients. Season with salt and pepper. Turn the ingredients over to combine gently. You don’t want to break up the tomatoes too much.
To serve, place the quinoa mix on a plate and layer on the chicken, pour on the dressing and garnish with herbs and seeds.
There are many different ways to make guacamole. This is by far the most popular version that I have arrived at. By losing the raw garlic and onion as used in most other recipes, you reconnect with the dreaminess and subtly of creamed avocado. If you can’t get coriander then you can use mint or basil. You can also lose the tomato and you don’t have to peel it. I have only just started to peel the tomato (see tips) as a matter of detail, but you must remove the seeds. Take time to cut the tomato and chilli. You can achieve a certain level of knife skills and these are classic ways to practice. Keep the cuts even and the same size.
Not only the best fruit source of Vitamin E, avocados (despite being green) contain a wide variety of carotenoids. So as well as being delicious they are a powerhouse of the nutrients that help keep our cells young and our bodies cancer-free.
250g ripe avocado skinned and stoned
1 juicy lime
1 red chili de-seeded and cut into small squares
1 tomato (skinned and de-seeded, optional)
1/4 teaspoon of Maldon sea-salt
50ml olive oil
Remove the stone and scoop out the avocado flesh from the skin and put into a bowl. Skin, de-seed and cut the tomato into small squares. Finely chop the chives and coriander, squeeze the lime, then add the olive oil and other ingredients to the mix. Preferably use a glass or plastic bowl and a silicon spatula or a wooden spoon (Not using metal slows down the oxidization process which happens quickly with avocados)