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You know sometimes on those days that you don’t fancy any meat…..

I didn’t want it to take long as the children were getting a little hungry and I know, you know, if you’re a mum, you know what time it is when our children are ready for dinner. Loool.


I decided to randomly pick foods that would not take too long and foods that would give us a nice amount of healthy carbs, protein and fats. I fancied something slightly different, whether it be the way in which I cooked the food or seasoning, which were not my normal choices.


You can add more to it if you like, by putting more in the salsa, more avocado, more tomatoes, some rocket….whatever floats your boat!


You know what?.......This meal was actually really filling and lasted for 2 days, which as the time of preparing it, I didn’t think it would be that much until I put everything inside the pot.

I have created this meal which can be used for lunch and dinner.

Many children and adults enjoy eating mashed potatoes. I remember as a child eating bangers and mash, with baked beans sometimes for breakfast or an early lunch.


I have to disguise the aubergines as I know that some of my children don’t really like the texture when it is cooked this way alone, so disguising it with other foods works well as it's mixed with different textures.


Start by cutting off the sides and then as close as you can to the bottom part of the squash with the seeds in, so you end up with the seedless top half. Roughly cut so that it doesn’t take too long to cook and place in pot of boiling water with the salt.



Dice the wild caught salmon into cubes and season.



Place green long beans in a separate pan to cook. Cut the aubergines in cubes. Slice the 2 spring onions. Ocne the water has evaporated from the pan with the green beans, add in the olive oil and the diced aubergines.

Drain and wash the 2 tins of beans and add to the pan. Add the seasoning and mix it all together, then leave to cook for about 10 minutes.


Drain the squash and cover it until the food is nearly ready.



Once you see that aubergines have softened and the beans have changed colour, now add the seasoned cube salmon pieces to the pan by pushing the food to one side creating space for the salmon.

Leave it for and few minutes to brown on the that side. After mix just the salmon again to cook for a couple of minutes the other side before mixing all the food together.



Squash the squash with a fork or a potato masher which I like using because it pushes the mash through the small holes helping it to soften. Add salt, pepper and the butter to squash.


All done. Good to go!


What I love when cooking are those when there is food left over and I can turn it into a whole new dish. Adding many different foods to it to have it for breakfast, lunch or dinner. Sometimes the left overs are light and not too heavy which i can eat in a wrap or in an omlette.


Prep & Cook: 30 minutes Serves: 6 with left overs for a new meal

Level: Easy


INGREDIENTS:


  • 2 large Squash

  • 2 tins of 5 five beans salad (mixed beans)

  • 3 purple aubergins

  • 2 spring onions

  • 250g long peas

  • Wild caught Salmon

Seasoning:

For salmon

  • 2tsp Harissa

  • 1tsp Mixed Herbs

  • 2tsp Dark Soya Source

For Vegetables

  • 2tsp Harissa

  • 2tsp Mixed Herbs

  • 2tsp Dark Soya Source

  • 2tsp salt or to taste

  • 2 tsp ground black pepper or to taste

Sweet squash

  • 1/2 tsp Ginger

  • 1/2tsp Grated Black Pepper

  • 1/2 tsp Cinnamon



METHOD:

1. Start by cutting off the sides and then as close as you can to the bottom part of the squash with the seeds in, so you end up with the seedless top half. Roughly cut so that it doesn’t take too long to cook and place in pot of boiling water with the salt.

2. Dice the wild caught salmon into cubes and season.

3. Place green long beans in a separate pan to cook.

4. Cut the aubergines in cubes.

5. Slice the 2 spring onions.

6. One the water has evaporated from the pan with the green beans, add in the olive oil and the diced aubergines.

7. Drain and wash the 2 tins of beans and add to the pan.

8. Mix and leave to cook for about 10 minutes.

9. Drain the squash and cover it until the food is nearly ready.

10. Once you see that aubergines have softened and the beans, now add the seasoned cube salmon to the pan by pushing the food to one side creating space for the salmon.

11. Leave it for and few minutes to brown on the that side. After mix just the salmon again to cook for a couple of minutes the other side before mixing all the food together.

12. Squash the squash with a fork or a potato masher which I like using because it pushes the mash through the small holes helping it to soften. Add salt, pepper and the butter to squash.


All done. Good to go!


Nutrition Notes:

Wild caught salmon is rich in Omega-3 Fatty Acids. Salmon is one of the best sources of the long-chain omega-3 fatty acids, a great Source of Protein, high in B Vitamins, and a good source of Potassium, and much more.


The sweet delicious squash is low calories, high in antioxidants, high in fibre and a good source of magnesium.

I have been meaning to have some of my girls round for soooooo long. You know when you're busy but haven't been able to organise things properly, however you know what you're cooking and entertainment and need to get a move on?


I wanted the ladies to have a taster of what more is to come from the nutrition side of Fitsters and give them a sneak peak, insight of what I eat and foods I cook for me and my family without too much complaints..lool

Creating a relaxing environment for them with candles, flowers and love was my aim. I get pleasure out of making them smile and feel appricated especially when we are always on the move doing something and don't always get the opportunity to pamper ourselves.


Considering I had to cook alone for 20+ mouths, I was relatively calm and in my zone, especially when your in your own home, you feel more relaxed.

I chose to make one of my favourite soups. Well it's also one of my children favs too so I thought I can't go wrong with this. It is naturally sweet, easy to cook with just a few ingredients which are familiar with everyone, including the few young ones who came along.

I also cooked seasoned Quinoa with a barbeque chickpeas stew, which I will put up on another page.



This is to make for around 20 people depending on the portions. I served this as a starter so the portions were only enought to satisfy the taste buds before indulding further in a main course with more texture.


The squash I choose has a darker skin and it taste more sweeter than the more common butternut sqash that we can get in our supermarkets or farmers markets. This butternut squash is called Coquina squash. Squash is orinally known to be from the areas of Mexico and Central America, best grown in the hot climate.


The spinach I chose is organic as I find that the normal spinach, no matter how much you wash, leaves a residue of some type of hairy feeling on my tongue which I think maybe the chemical sprays usedto keep away the insects.



Prep & Cook: 35 minutes Serves: 20 Level: Easy


INGREDIENTS:


  • 2 ltrs Boiled Water

  • 2 tbsp Extra Virgin Olive Oil

  • 2 tins creamed Coconut Milk

  • 2 large Coquina Squash

  • 2 massive Sweet Potatoes ( or 3 medium)

  • 3 small Onions

  • 8 Chillis (For garnish and flavour)

  • 4 Garlic Cloves

  • 2 tbsp Harissa Spice

  • 1 tbsp Paprika

  • Salt & Pepper taste

  • A Bunch of fresh Corinader (For garnish and flavour)




METHOD:


1. Put 2 tbsp of olive oil in the pot on a medium fire.


2. Meanwhile finely slice the red onions and put them inside the pot. Make sure that you don't keep mixing the onions and you only stir occasionlly so that the onions cooks down properly and all parts can caramelise. Leave for about 5 minutes.


3. After the Onions have been in the pot for 5 minutes, roughly slice the Garlic Cloves and put in the pot, with all the spices, including salt and pepper. Mix together so the spices evenly cover the veg.


4. Peal the sweet potato and the squash. Roughly chop them both a put them in the pan and stir.


6. Add the boiled water to the pot and increase the fire, just to make the water boil with the ingredients and add the 2 tins of Coconut Milk.


7. Turn the fire back down to medium, then cover and let it cook for 15 minutes.


8. After 15 minutes use a hand held blender and blend until the soup becomes a creamy and smooth texture.


9. Now to serve. Add some fresh chopped Coriander and as much off the fresh chopped chilli as you please.




This soup is fantastic for any occasion. Late breekie, Lunch, Dinner....what ever tickles your fancy. All the family enjoys this. Even the baby eats it up. All silence and no complaints. Its a win, win!


Enjoy





I always enjoy my salads with a little extra something to make it go down nicely without having to drink water because of chocking on dry rabbit food (as some junkies may say lol) and with the right type of dressing on a salad makes it leagues apart from the plain jane.

I have made a few salad dressings that taste nice with the many different salad styles, however this particular salad dressing is really versatile and it seems to be up there, now being one of my favourite dressings.

I would put this on homemade burgers on a toasted bun with caramelised onions and fresh lettuce. I have used this as a dip with roasted bread crumbed okra, which made it taste so much better.

The first time I use this was with an Asian style salad of just a few ingredients. I had all the ingredients in my cupboard to mix many things together rather than having to pop to the shop to spend extra money.






What I really like about this dressing is that you literally bung everything together and mix.

My dressing lasted me 5-7days as I didn’t use it everyday, it also depends on how much you use at one time.

When you have a family and many things to do this is a quick and easy dressing that can go on anything. You can even get one of the older children to do it for you while your doing other things. This dressing is very creamy but not too thick. It should still be fluid enough to drizzle. It only takes about 5 minutes to prepare, make and serve.



Ingredients

  • ½ cup peanut butter

  • 1 table spoon olive oil

  • 1 table spoon rice vinegar

  • 1 table spoon white vinegar

  • 2 table spoons Worcester source

  • 4 table spoons of soya source

  • 4 table spoons of honey

  • 4 table spoons of lime (I used 2 small limes)

  • 4 garlic cloves smashed

  • 1 tea spoon chilli pepper

  • 1 tea spoon course black pepper


Method


1. Put all the liquid ingredients including the lime juice in a bullet, blender or a bowl if you don’t have any mixer.

2. Put the peanut butter, pepper & smashed garlic cloves in with the liquid ingredients.

If you would like a thinner consistency increase the spoons of olive oil slowly until you reach your preferred texture.



Enjoy!

Don't forget to tell us what you think after you have made it, in the comments.

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