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.
Red lentil soup is a soup rooted in Middle-Eastern cuisine particularly Lebanon and Israel. It is a solid source of protein and dietary fibre, as well as being tasty and economical. This ‘half an hour soup’ could easily be made the day before and kept covered in the fridge. I have kept it close to its roots taking it to another level with a feta, yogurt and herb mix. This works well if you are trying to eat a small lunch as it will keep you going until the evening.
Ingredients (serves 4)
500g red lentils
60 ml sunflower oil (4 tablespoons)
4 litres of vegetable stock (good stock powder is fine)
1 small tin of chopped tomatoes
2 medium sized onions
4 cloves of garlic
1 tablespoon of cumin powder
1 teaspoon of coriander powder
1 teaspoon of ginger powder
1 teaspoon of black pepper
1 fresh red chili or a pinch of cayenne pepperFor the garnish
1 small pot of natural yogurt (120g)
100g Greek feta cheese
1 spring onion or shallot, finely chopped
1 lemon, zested and juiced
10 grams of fresh coriander
10 grams of fresh mint
Heat the oil, then add the chopped onions and pressed garlic. When the onions and garlic are soft add the spices, chili and black pepper, stir into a thick paste. Add the red lentils, then the stock and tomatoes. Stir together, bring to the boil then reduce to a simmer for a further 25 minutes. Turn off the heat.
With a stick blender or a food processor pulse the soup 8 or 9 times. Don’t blend until it’s a smooth soup, pulsing just brings it together. If you don’t have either accessories don’t worry it will still be good.
Season with a few drops of fresh lemon and sea salt
Put the yoghurt in a bowl, crumble in the feta, add the lemon zest, chopped mint and spring onion. Mix really well with a few drops of lemon.
Pour the soup into the bowl, add a generous spoon of the feta mix in the middle then the fresh coriander broken onto the yogurt-feta mix. I like to drizzle a few drops of olive oil on the top (optional).