Niki’s Gochujang Sauce

2017, Asianculture, Healthy, International, Savoury, Super Quick

Hey guys and a happy 2017 to you!

I adore homemade condiments and this Korean staple is really one to have at hand in any kitchen, it’s so flavourful and versatile. This bright red paste can be used in pretty much any savoury dish, from my Korean bibmbap to noodles, rice and meat and fish dishes.

It’s a rich, warming and punchy sauce so a little goes a long way but what I love about this sauce in particular is its fruity, sour and savoury punch, it really is a taste sensation and I urge you to give this simple sauce a go. The high levels of capsicum in my gochujang also mean that it increases metabolism along with being high in protein, vitamin b2 and vitamin c.

 

All you need is:

(Makes about 20 servings)

(Use natural/organic ingredients where possible)

 

1 tablespoon of sesame seeds, toasted (you can also add black sesame seeds for a more smoky flavour too)

1 tablespoon of tamari

2 small garlic cloves, crushed finely

2 tablespoons of apple juice

1 teaspoon of coconut sugar

1.5 tablespoons of red pepper gochujang paste- (https://www.amazon.co.uk/dp/B003KXVP6C/ref=sr_ph_1_a_it?ie=UTF8&qid=1483345174&sr=sr-1&keywords=daesang+sunchang+gochujang )

1 tablespoon of lemon juice

1.5 tablespoons of sesame seed oil

 

Simply use a whisk or fork and mix together vigorously, this will store well in your fridge for a good couple of weeks, doubt it will hang around that long though!

For more baking inspiration head on over to www.facebook.com/nikibakes where you can find more dishes to slather on my thick, sweet, spicy, red and delicious gochujang sauce! Be sure to tag me in your creations and hashtag #nikibakes2017 so I can see what you’re up to!

 

Happy New Year and Happy Baking!

Niki

Recipe Creator

Founder of nikibakes

www.facebook.com/nikibakes

Niki’s Nutty Granola

2016, Autumn, Healthy, nikibakes.co.uk, Super Quick, Sweet

granupclose

Hey guys,

Autumn is well and truly upon us and if you are like me you may want something a little sweet to have in the evenings, after dinner or a snack in the day on workout days. I warn you now, my nutty granola is seriosuly addicitive. It’s delicous, light and crunchy and also packed full of vitmains and nutrients. You really can’t go wrong here  and what’s more, you can be quite versatile with this granola. I like to heat some almond milk and have my granola on top, espcially when the chilly mornings roll in but you can have it on its own or as a topping for coconut ice cream (as my brother kindly pointed out) for eaxmple, the options are endless. All you need to make my nutty and grain free granola is:

 

Ingredients:

(Makes roughly 10 standard bowl servings) 

(use organic/natural real food ingredients where possible)

 

1.5 cups of almonds

¼ cup of pumpkin seeds

¼ cup of sunflower seeds

¼ cup of cashew nuts

¼ of hazelnuts

¼ cup of Brazil nuts

20g of chia seeds

½ cup of desiccated coconut

1/4 cup of coconut oil

1/4 cup of maple syrup

½ teaspoon of pink Himalayan salt

1 level teaspoon of ground cinnamon

 

From your kitchen:

 

A mixing bowl

A rolling pin

A baking tray

A silicone spatula

A couple of teaspoons for measuring

A small saucepan

1 standard cup

A couple of jars for storing

A plastic bag, for bashing the nuts in

 

 

Method:

 

Step 1: 

Preheat your oven to gas mark 3 or 275°F. Heat your saucepan over a gentle low heat and melt the coconut oil and maple syrup together, set aside to cool.

 

Step 2: 

Combine all your nuts in a plastic bag and use a rolling bin to bash them into rough and small bite size pieces. Add them to a large mixing bowl and sprinkle over your salt and cinnamon, mix together with your wooden spoon.

 

Step 3: 

Pour your granola mixture evenly on your baking tray, use your silicone spatuala to aid this. Bake your granola in the middle shelf of your oven for 15-20 minutes and strring it every so often so its browned evenly. Once its nice and golden, leave it to cool before decanting to your jars.

My delcious granola will keep for up to two weeks in a cool dry place so is perfect for making big batches ahead of time. I really hope you give this a go and see how striaghtforward it is. Bursting with mood enhancing properties from the brazil nuts and vitamin e from the almonds, every mouthful is good for you…and tastes bloody brillaint too!

graaereal

Happy Baking!

Niki

https://draxe.com/brazil-nuts/

https://draxe.com/maple-syrup-nutrition/

Niki’s Chicken Laksa Soup

2016, Healthy, International, nikibakes.co.uk, Super Quick, Sweet

laksaasoup

Hey guys!

Let me take you to Malaysia with my spicy and creamy chicken laksa soup. What I really love about this soup is the simple (and versatile) process but what you get back is a full on taste sensation. There are deep creamy notes from the coconut milk which compliments the punchy chilli and aromatic curry notes. You then get another level of zingy and fresh flavour from the lemongrass and coriander too, it’s just a moreish dish all round and is perfect for a dinner party or just a quick meal for yourself.

 

You can also swap out the chicken for portobello mushrooms (or other mushrooms for that meat like texture, for all you vegetarians/ vegans) or even a soft boiled egg for a lighter option as well. My chicken laksa soup is seriously good for you too as coconut milk is high in saturated fatty acids and medium-chain triglycerides (MCT), which are both easily burned as fuel by the body (keto friendly). Chillies also add that warming touch as well and don’t worry if you don’t like it spicy, a little goes a long way and you can always deseed and clean the inner flesh of the chili with cold running water to numb the heat further. If this wasn’t enough to tickle your taste buds then the turmeric that’s used in the base is sure to sway you since it has great anti-inflammatory properties and helps diabetes management to name only a couple of benefits.

 

Ingredients:

 

(use organic/natural real food ingredients where possible)

 

Serves 4

Prep time: 10 minutes

Cooking time: 35 minutes

Total time: 50 minutes

 

For the laksa base:

 

1 red bird’s eye chilli, deseeded and roughly chopped or ½ teaspoon of cayenne pepper

1 thumb sized piece of ginger, roughly chopped

The stalk of 1 lemongrass, bruised and coarsely chopped

3 garlic cloves, roughly chopped

1 tablespoon of turmeric powder

1 tablespoon of mild madras curry powder

3 shallots, roughly chopped

1 teaspoon of pink Himalayan salt

2 tablespoons of water (filtered)

 

For the soup:

 

2 medium sized organic and grass fed chicken breasts, chopped into bite sized chunks

1 handful of coriander, finely chopped

Some extra chopped red birds eye chilli for garnish

1 tablespoons of coconut oil

1 bay leaf

1 cup of water

1 tin of organic coconut milk

 

From your kitchen:

 

A chopping board

A wooden spoon

A sharp knife

A few bowls for serving

A couple of teaspoons and tablespoons for measuring

A silicone spatula

A large saucepan (iron skillet, non-toxic)

A large ladle

A food processor

 

Method:

 

Step 1:

 

To start, simply throw in all your laksa base ingredients into the food processor and blitz a few times until a smooth paste forms. The leave this to one side whilst you get on with the soup base.

 

Step 2:

 

The next step is to heat your coconut oil in your pan over a medium high heat and add in your bay leaf and laksa paste. Cook for a few minutes until the lovely aromas waft out into your kitchen and the mixture comes to a full boil. Add your chicken now and cook for a further 5 minutes.

 

Step 3:

 

Then, add in your coconut milk with water and then bring to the boil. Once this happens it’s time to turn the heat down to simmer and keep it covered for around 15 minutes and your laksa soup is thickened and your chicken is cooked through as well.

 

Step 4:

 

Before serving please check for seasoning and then garnish with your chopped chilli and coriander and serve immediately! You can even spoon some over some white rice for a substantial dinner for autumn or winter.

 

 

This light yet creamy soup is super nutritious and filling which can be enjoyed both hot or cold. You can also play around with the different kinds of protein like wild fish and other sustainably caught fish, the choices are endless! This soup also freezes very well and a little goes a long way, give my laksa soup a go and see how delicious and quick it is to make.

 

 

Happy Baking!

 

Niki

Recipe Creator

 

https://draxe.com/cayenne-pepper-benefits/

https://draxe.com/turmeric-benefits/

Niki’s Broccoli Fritters and Rainbow Rice

2016, Healthy, International, Savoury, Summer, Super Quick

brocooli

Happy August everyone!

With the arrival of the Olympics this summer, I wanted to share one of my favourite picnic dishes. Packed full of colour and taste, my broccoli fritters and rainbow rice is sure to boost your mood and make you feel like you’re dancing in the streets of Rio. What I enjoy most about this recipe is that it’s fuss free and very easy to cook.

 

Of course, at the heart of this dish is the wonderful broccoli. This health hero is native to the Mediterranean – the name comes from the Italian name brocco and the Latin bracchium meaning arm, branch, or shoot. I love broccoli for its high vitamin C content and an unusually strong combination of vitamins A and K. It’s a good source of folate, calcium, iron and potassium, can boost DNA repair in cells and has antioxidant, antiviral and antibiotic properties.

Ingredients:

(use organic/natural ingredients where possible)

Makes 12-14 broccoli fritters

 

Prep time: 15 minutes

Cooking time: 15 minutes

Total time: 35 minutes

 

For the broccoli fritters:

 

2 large organic broccolis, stalks and head, finely chopped or blitzed up

3 large spring onions, finely sliced

3 garlic cloves, crushed

1 teaspoon of lemon zest

2 large eggs

10 tablespoons of almond flour

1 large handful of freshly chopped coriander and dill

1 teaspoon of Himalayan pink salt

3 tablespoons of ghee

A teaspoon of ground cumin, red chilli flakes and ground coriander

 

For the rainbow rice:

 

1 medium sized squash (butternut or pattipan are good choices)

½ organic red cabbage, finely shredded

½ broccoli, finely chopped

1 teaspoon of Himalayan pink salt

1 teaspoon of chilli flakes (optional)

1 tablespoon of organic coconut oil (Lucy B or Pukka are great choices)

 

From your kitchen:

 

A large mixing bowl

A wooden spoon

A sharp knife

A chopping board

A food processor (optional)

A few plates for serving

A couple of teaspoons and tablespoons for measuring

A silicone spatula

A large frying pan

A medium pan

A fork

A few sheets of kitchen towel

A slotted spatula

 

 

 

Method:

 

Step 1:

 

In your large mixing bowl, combine your finely chopped broccoli and the rest of the ingredients in one go. Mix with your wooden spoon until a lumpy batter forms.

 

Step 2:

 

Heat your ghee in your large frying pan over a medium high heat. Using two tablespoons, measure out your broccoli fritters and begin frying them (do not overcrowd the pan as this will lower the temperature and will soak up more oil!) for a couple of minutes or until golden brown. Using your slotted spatula transfer each fritter onto a plate which has been lined with a few sheets of kitchen paper, allow to cool slightly.

 

Step 3:

 

Next, heat some coconut oil in your medium pan and simply toss in all your vegetables for your rainbow rice. Turn the heat down, season and cook for 10-12 minutes or until tender. Serve immediately with your fritters and enjoy!

 

Happy Baking!

 

Niki

Recipe Creator

 

https://draxe.com/broccoli-nutrition/

http://www.doctoroz.com/blog/kristin-kirkpatrick-ms-rd-ld/getting-most-out-broccoli

 

Niki’s Smoky Spanish Salmon

2016, Healthy, International, Savoury, Summer, Super Quick

salmon

Hola mis amigos!

Summer is well and truly here guys and what better way to celebrate than with my light and delicious smoky salmon? Sitting on a bed of lightly sautéed spring onions, this superfood dish is packed full of nutrients and flavours.

Spring onions help to reduce cholesterols levels whilst salmon is incredibly wonderful for inflammation, cardiovascular health and upping your vitamin d to name just a few benefits here. What’s great about this dish is that it’s also very quick to prepare and you don’t need to be by the stove for hours on end, no one wants that on a hot summer’s day!

To serve 2 you will need:

 

Prep time: 10 minutes

Cooking time: 15 minutes

Total Time: 30 minutes

 

Ingredients:

 

2 tablespoons of grass-fed ghee, butter or organic coconut oil

1/2 tsp of Himalayan pink salt

1 tsp of organic sweet and smoky paprika

2 wild Alaskan sock eye fillets (260g average)

1 tsp of ground coriander

1 tsp of ground cumin

A bunch of organic spring onions

1 small red, chilli deseeded and chopped (optional)

1 small lime, halved or quartered

2 small organic sweet potatoes, chopped into small cubes

 

From your kitchen: 

 

A whisk or fork

A medium sized mixing bowl

A teaspoon and tablespoon

A small frying pan to melt your chosen oil or butter

A plastic spatula

A wooden spoon

A sharp knife

A chopping board

A serving plate

 

Method: 

Step 1:

Slice your salmon fillets into 2 small portions, seasons with your spices and salt and set aside. Chop up your spring onions as finely as you would like them and season lightly with some Himalayan pink salt, this helps to soften them up for cooking.

Step 2:

Next, heat up your frying pan with your chosen oil over a medium-high heat. Throw in your chopped spring onions and toss in your oil for a couple of minutes or until they’re nice and golden. Place them onto your serving dish and sauté off your sweet potato cubes.

Step 3:

Cook your salmon fillets for a couple of minutes on either side and finish off by squeezing the juice of half a lime just before you wish to serve your fish. Buen apetito!

Happy baking!

Niki

Recipe Creator

http://www.chatelaine.com/health/diet/seven-health-benefits-of-salmon-and-a-vitamin-rich-summer-recipe/

https://www.abelandcole.co.uk/organic-salmon-fillets-pack-of-2

https://draxe.com/top-10-vitamin-k-rich-foods/

http://www.functionalself.com/product/functional-self-coconut-oil/

 

Niki’s Quinoa Tabbouleh

2016, Healthy, International, Savoury, Spring, Summer, Super Quick

quinoatab2

Hey guys,

Let me whisk you away to the Middle East with my take on the classic tabbouleh. If you love fresh flavours and herby salads then this one is right up your alley guys. As we have been so fortunate with this glorious sunshine, I wanted to show you how quick and easy it is to shake up your next salad by adding some simple yet nutritious ingredients such as organic quinoa, parsley and mint.

Quinoa is a truly magnificent; it is the only seed (not a grain!) which is a complete protein as it contains all the essential amino acids and is gluten free too. What’s more, it also has anti-inflammatory properties as well as having wonderfully nutty yet soft texture once cooked. High in magnesium and iron as well, quinoa is quite literally a star when it comes to its nutritional value and I really enjoy having it at least two to three times a week.

Come and see how fun and straightforward it is to create my quinoa tabbouleh guys!

To serve 2 people you will need:

(Prep time: 15 minutes)

(Cooking time: 15 minutes)

(Total time: 30 minutes)

1 cup of organic quinoa, thoroughly washed beforehand http://www.realfoods.co.uk/product/835/organic-quinoa

1 large bunch (about 400g) of organic parsley, finely chopped

1 small handful (about 100g) of organic mint, finely chopped

10 organic cherry tomatoes (halved or quartered)

3 organic spring onions, finely chopped (I recommend Abel and Cole, Riverford or Ocado for all fruit and veg guys)

 

For the tabbouleh dressing:

 

1 teaspoon of red chilli flakes https://www.abelandcole.co.uk/chilli-flakes-steenbergs-30g

1 teaspoon of Himalayan salt https://www.abelandcole.co.uk/himalayan-rose-pink-fine-salt-profusion-500g

2 tablespoons of organic avocado oil http://www.olivado.com/products/extra-virgin-oils

The juice of one organic lemon https://www.abelandcole.co.uk/lemons-500g

 

From your kitchen:

 

A mixing bowl

A wooden spoon for mixing

A metal teaspoon and tablespoon for measuring

A serving bowl

A whisk or fork to mix your dressing

A sharp knife

A chopping board

A small pot or deep pan

Some water to cook the quinoa with

A small bowl to create your dressing

 

In your small pot bring your water to the boil and cook your quinoa according to the packet instructions. I generally go by a 1:2 ratio method, that is 1 cup of quinoa to two cups of water but please take care and read the instructions on your packet too. Leave the quinoa aside to cool a bit whilst you chop up all your herbs and half/quarter your washed cherry tomatoes.

 

Whilst the quinoa is warm add in all your herbs, cherry tomatoes and spring onions and you’ll soon be assaulted with the most wonderful savoury smells of the herbs (my favourite part of creating this dish really), toss gently with a spoon and leave to rest.

 

Finally whisk in your lemon juice, avocado oil and seasoning in a small bowl, pour over your quinoa mixture, check for seasoning and mix again, you are now ready to dive into your delicious quinoa tabbouleh! I do hope you enjoy this delicious and nutritious dish guys, perfect to cool you down this summer, if you’re interested, I also have some extra articles on quinoa, just click on the links below.

 

Happy Baking!

Niki

Recipe Creator

tabuloushquina

http://www.cabolqui.org/en/news/dr-oz-helps-staff-battle-obesity-granola-quinoa-exercise-mantras/

http://www.theguardian.com/lifeandstyle/2016/jun/05/the-true-colours-of-quinoa

Niki’s Butternut Squash and Dill Röstis

2016, International, nikibakes.co.uk, Savoury, Spring, Summer, Super Quick

ros2

Hey guys,

Do you fancy some delicious and fast Röstis? These are quick to make and will be a firm picnic favourite for you and your family this summer. The humble Röstis from Switzerland are traditionally made with potato and are quite delicious, often containing very few ingredients. My spin on the Röstis contain no potato but the butternut squash give it a nice hearty edge whilst the dill complements and uplift the flavour, delicious and moreish.  Also, the cooking oil used here is coconut oil as opposed to another so your Rösti is full of good fats along with packing a lot of energy, you can also use ghee as well if you prefer.

 

To make about 12 Röstis you will need:

A small/medium organic butternut squash, grated coarsely

1 small bunch of dill, finely chopped

1 teaspoon of red chilli flakes and Himalayan salt

½ teaspoon of ground turmeric

3 tablespoons of organic virgin coconut oil (Lucy bee or Pukka is a great one to go for)

2 medium organic eggs

 

 

From your kitchen:

 

A frying pan

A mixing bowl

A wooden spoon for mixing

A metal spoon for measuring

A plate

A couple of squares of kitchen paper

A grater

A sharp knife

 

 

In your mixing bowl use your wooden spoon to combine your grated squash, seasoning, and chopped dill and mix evenly so it’s all evenly distributed in your Rösti mixture. Crack in your eggs, one at a time and mix until well combined. Heat your frying pan over a medium high heat and use your tablespoon to measure out your Röstis. After a couple of minutes your Röstis will start to brown underneath, flip them over gently to avoid splattering yourself and cook for a further 2 minutes, at this point you would want to turn the heat down a bit so the centre cooks through as well. After they’re done place your kitchen towel on your plate pop your Röstis on top to absorb any excess oil. Serve warm or cold, I personally love to have my Röstis paired with my Italian dips! Mmmm.

 

Happy Baking!

Niki

Recipe Creator

Niki’s Dark Chocolate and Avocado Pudding

2016, Healthy, Spring, Super Quick, Sweet

chocavo

Howdy folks!

Oh my dear readers…you are really going to love this one. Words just simply fail me when I describe how utterly creamy and thick my dark chocolate and avocado pudding is.

You will be making this dessert without any guilt as it’s super healthy on a regular basis once you see how easy it is. It took me a few attempts to get it to the right consistency but I’ve managed to get this down. I’m so happy to finally share the recipe with you. This pudding is dairy free, simple and has a wonderful texture from the avocados. I understand you may think the inclusion of avocado in a dessert is a little strange to add to desserts here guys, but please give it a go, you have nothing to lose.

Avocados are full of monounsaturated fat (about 2/3 of the fat is monounsaturated) and nutrients, especially potassium, B vitamins, 11 different carotenoids, and vitamin E

In South America peeled and halved avocados are sold on the street so the buyer can simply scatter the powdered sugar that’s provided at the stalls and literally eat them as a snack whilst on the go so it can hardly be strange to pop it in a dessert right? Okay good, I’m glad that’s cleared up…now to make 6 of these little beauties you will need:

 

Ingredients

 

½ teaspoon of fresh vanilla scraped from the vanilla pod or bulletproof vanilla mix (recommended link at the end of my post)

2 large and ripe organic avocados, flesh scooped out

6 tablespoons of coconut milk, unsweetened (Rude health is a great brand)

4 tablespoons of maple syrup

100 g of 85% organic dark chocolate (Green & Black’s is a wonderful choice) plus 50g for decoration

2 ½ tablespoons of cocoa powder (again Green & Black’s is an excellent choice here) ½ teaspoon of Himalayan salt (onnit is a great choice guys, link mentioned below)

 

Equipment

6 Ramekins

A food processor

A plastic spatula

A vegetable peeler (for the chocolate decorations)

 

Method

Melt your dark chocolate in a saucepan over a very low heat and set aside.

Stir in your maple syrup, vanilla paste, almond milk, salt and the cocoa until it’s all mixed together well.

In a food processor whizz the chocolate mixture with the avocado flesh until it is silky smooth and ultra thick.

Divide this mixture between 6 small serving ramekins, decorate with chocolate shavings (made with a veg peeler!) and chill for about 30 minutes…and finally, enjoy!

Gosh this pudding makes me want to go to Mexico right now, I can practically taste the avocado lollies and custards they make out there…who’s coming with me?

Happy Baking guys!

Niki

Recipe Creator

 

https://www.onnit.com/himalayan-salt/
https://www.bulletproofexec.com/the-many-things-avocados-do-for-you-plus-a-recipe/

 

Niki’s Rosemary and Red pepper Sauce with Polenta Dumplings

2016, International, nikibakes.co.uk, Savoury, Spring, Super Quick

polrose1

Happy May everybody!

Let’s kick off this warm and lovely month with a meat-free Monday dish ready to make for the beautiful bank holiday. Guys, you know how much I truly adore polenta but I have now come to use it as one of the main staples of my evening dishes. With Summer just on the horizon, polenta is fantastic for those light evening meals. I just love its versatility, you really can eat it all year round, hot or cold and this includes my easy and addictive polenta dumplings.

Roasted red peppers make a lovely introduction here too as they not only contain high levels of vitamin c but give an almost fruity like flavour to the sauce, complementing perfectly with the smooth and creamy texture of the polenta. Rosemary just adds to the delicate aromas of the garlic and red chilli flakes (optional!) here and it contains anti-inflammatory properties also. So I want to share this lovely dish with you guys…it couldn’t be simpler, let me show you how to make this tasty and nutritious dish:

 

All you need to serve 2 is:

 

For the Rosemary and Red Pepper sauce:

 

2 red bell peppers, sliced into chunks

2 garlic cloves, roughly chopped,

A handful of rosemary, chopped

2 tomatoes, roughly chopped

2 tablespoons of organic avocado oil (Olivado is great) or organic olive oil (Mr organic is perfect)

½ teaspoon of Himalayan salt and cracked black pepper

1/3 cup of water

 

For the Polenta Dumplings:

100g of polenta

½ teaspoon of chilli flakes (optional)

½ teaspoon of finely chopped rosemary

½ teaspoon of Himalayan salt and cracked black pepper

1 tablespoon of organic avocado oil (Olivado is great) or organic olive oil (Mr organic is perfect)

 

 

 

 

 

Make sure your oven is preheated to 200ºC or gas mark 6 and scatter your tomatoes, peppers, garlic and rosemary onto your baking sheet. Gloss with your choice of oil and season with salt and cracked black pepper to taste and roast for 15 minutes.

Meanwhile, get your polenta cooked according to the packet instructions. Let it set for 15 minutes in a small pyrex dish whilst checking in with your roasted red peppers. Once 15 minutes has passed, heat your saucepan over a medium high heat and toss in all your roasted veggies and herbs and cook it down for a good 7-10 minutes. Pour in your water and cover your pan, let it simmer for around a further 10 minutes until a thick sauce comes together.

Whilst that is happening grab a teaspoon and scoop out little balls from your now set polenta mixture. Pop it on the baking sheet you already used for your roasted red peppers (less washing up- yay!), season and drizzle with olive oil, back into the oven it goes for 10 minutes until it becomes crispy and golden. Keep mixing your sauce now and again and check the seasoning while your dumplings are cooking.  You are now ready to dish up your sauce once it’s thickened up and top generously with your yummy polenta dumplings. Easy! Go on, give meat-free Monday a go today!

 

Happy Baking!

 

Niki

Recipe Creator

Niki’s Crunchy Cod and Butterbean Stew

2016, Healthy, International, nikibakes.co.uk, Savoury, Spring, Super Quick

codd

Happy Fish Friday all!

It’s still a bit chilly right?

Spring is certainly taking it’s time to warm up that’s for sure but it doesn’t mean you can’t have some hearty food to warm and nourish your body. My crunchy cod is seriously moreish, I can’t describe how light yet filling it is, paired with soft butter beans, it’s sure to warm your spirits right through.

I have used polenta for my coating as it’s gluten free and actually gives a crisper finish to your fish. My recent trip to Milan inspired me to use polenta as well, it’s such a staple out there but quite underused here. Considering that it’s stocked in most supermarkets now, I would like to show you just how versatile it is. It can be a yummy substitute for mash, cakes, cookies and coatings for meat and fish. You can’t go wrong here guys, this meal won’t leave you feeling the least bit sluggish but rather satisfied and nourished. Butter beans contain a good source of iron, zinc and magnesium as well as providing you with fibre and energy. The prep is minimal which is perfect after a long day in the middle of the week.

All you need is:

(Serves 2)

For the Crunchy Cod:

2 Wild Cod fillets, sliced into medium chunks and patted dry with kitchen towel

2 tablespoons of polenta

1 teaspoon of Himalayan salt and cracked black pepper

2 tablespoons of grass fed ghee (surthrival or pukka are good choices)/organic avocado oil (olivado is a great one to try)

 

For the Butter Bean Stew:

1 can of organic butter beans, thoroughly washed and drained

1 tablespoon of avocado/olive oil

5 slices of chorizo, diced finely (optional)

1 teaspoon of Himalayan sea salt and cracked black pepper

1 teaspoon of sweet smoked paprika

2 tablespoons of sweetcorn, washed and drained

1 garlic clove, crushed

1 onion, finely diced

1 teaspoon of tomato purée

½ cup of water

2 tablespoons of finely shredded wild garlic (optional)

1 tablespoon of red chilli flakes (optional)

Start by heating your pan over a moderate heat and sweat off your diced onion and garlic clove for a couple of minutes. Once softened, add in your diced chorizo, sweet smoked paprika, sweetcorn and tomato puree and mix in for a further five minutes, turning the heat down.

Add in your butter beans, seasoning and water and bring to the boil. Simmer for at least ten minutes until your stew has thickened.

Whilst that’s happening, you can get your crunchy cod going. In a separate frying pan heat your oil over a medium heat, season your cod fillets and lightly dust with your polenta.

Place it gently but swiftly in your pan and cook on each side for at least 5 minutes (or until the flesh becomes opaque rather than translucent). Once cooked through, remove your cod with a slotted spoon and let the excess oil seep out by placing it on a plate lined with some kitchen paper.

 

You are now ready to assemble your dish (my favourite part!) by pouring a decent ladle full of your stew in a bowl and top with your crunchy cod. I personally love to top mine with some finely shredded wild garlic for that extra savouriness, mmm. This dish is perfect on workout days as well as it’s fully of energy boosting goodness! Hope you enjoy it guys.

Happy Baking!

Niki B

Recipe Creator