PREVIOUS recipes: STRESS BUSTER - HEALTHY HEART

Yoghurt and Pecan Crunch

Let's forget the calories for awhile and put the crunch back into your life, this is a very simple and very delicious dish that can be served as a dessert or as an extra special breakfast. (one that even the men in our lives could make for us !!)

1 POT GREEK YOGHURT
5 DIGESTIVE BICUITS
SMALL AMOUNT PECAN NUTS
1 KNOB BUTTER
1 PEACH
SMALL PUNNET RASBERRIES
DEMERERA SUGAR

Healthy Heart

Honeyed Chicken with PASSION Fruit

Poultry is an excellent source of protein. It is rich in the B complex vitamins, especially cholesterol lowering B3 (niacin), which also promotes healthy digestion and glowing skin, as well as boosting energy levels. The honey and the vitamin C will increase your resistance to disease. Finally, the potassium-packed passion fruit can help maintain a healthy heart.

Serves 6

80g Passion Fruit pulp

60g Honey

6 Organic Chicken Supremes, skinless   

20g Fresh root Ginger, grated

60Ml Olive Oil              

Freshly ground Black Pepper

Juice of 3 Lemons  

300g Rocket Leaves

2 Tsp Ground Cinnamon

1. Scoop the seeds out of the passion fruit. Mix together the olive oil, lemon juice, cinnamon, honey and ginger to form a marinade. Coat the chicken breasts in the marinade. Season, and chill for 2 hours.
2. Drain the marinade from the chicken and cook the meat on a griddle, over a high heat.
3. Put the chicken breasts on a baking tray, cover with the passion fruit pulp and finish cooking in a pre-heated oven. Serve on a bed of rocket.

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Healthy Heart

Haloumi, Olive and Tomato Salad

The Garlic and Olives both provide good sources of heart protective photochemical that can help prevent Heart Disease. The Olives and Olive Oil also contain a good source of Vitamin E and Mono-unsaturated Oil.

 Serves 4

 olive oil                                                         

100g  black olives

1 Onion

200g Baby Spinach Leaves        

2 cloves garlic (finely chopped)                       

lemon juice

400g cherry tomatoes                                         

500g  haloumi cheese

Parsley, chopped

1.  Heat oil in large pan, cook onions and garlic until just brown. Add tomato, cook until just soft and remove from pan.

2.  Char grill cheese in batches until brown, drain on absorbent paper.

3.      Gently toss cheese tomato mix in a large bowl with parsley, olives, spinach and lemon juice.

4.      Serve salad on plate with char grilled cheese on top

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Griddled Salmon on Puy Lentils with a Watercress Salad

Salmon is one of the richest sources of Omega 3, an essential fatty acid that can both benefit the heart and assists in protection of the joints.  This combined with the lentils, is a better source of protein rather than eating meat or high fat dairy produce. Together with the watercress, which contains the anti –oxidants fortify the immune system and reduce the risk of heart disease and strokes.  Eating watercress can help to reduce blood cholesterol levels and is a rich source of iron, which can reduce or prevent anemia and its high potassium content regulates blood pressure.

Serves 4

  4  x 6oz supremes of salmon                              12oz soaked puy lentils

  1 onion                                                        2 cloves of garlic

  vegetable stock                                      3 bunches Watercress

  Olive Oil                                                      Balsamic Vinegar

  Seasoning

1.     Finely chop the onions and garlic, sweat in a pan in a little olive oil, add the puy lentils and gradually adding the vegetable stock until the puy lentils are just cooked. 

2.      Set aside and keep warm. 

3.      Season the salmon and place on a hot oiled griddle for around 3 minutes.  Turn.

4.      Trim the watercress and dress in a bowl with 2 tbsp olive oil and 1tbsp balsamic vinegar. 

5.      Place the Lentils on the plate, top with the salmon and serve with the watercress salad.

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Supreme of Salmon with a Sweet Potato Pancake

The Stress Buster

It is well known that people affected by stress are more prone to illness.   This is due to the dampening effect that long-term stress has on the immune system.   Therefore if we can combine foods that will help to de-stress us as well as boost our immune functions this will help our bodies to fight infection as well as cope with the adverse effects of long periods of stress.

Salmon contains the mineral selenium, which is beneficial to the immune system and to coping with stress. Sweet potatoes also contain high levels of magnesium, which is called the nerve mineral.   It is essential to the well-being of the nervous system and helps the body combat the adverse effects that stress has on the organs that are involved in the stress reaction.   Additionally by eating sweet potatoes, which also contain large amounts of vitamin C, which is a good antioxidant and needed to combat stress, it will top up your body's supply, which is depleted during stressful episodes.

Serves 4

4 x 6oz salmon                                                 Sauce Vierge

1lb sweet potatoes                                          Chervil

1lb potatoes                                                     Vegetable oil

2oz butter                                                        Rocket

2 egg yolks                                                     Vinaigrette

1. Make the potato cakes by boiling the potatoes and the sweet potatoes.   Drain and mash, add the butter and egg yolks and leave to cool.   Form into cakes and fry in a little vegetable oil.
2. Place the salmon in a hot oven for around 7 minutes.
3. Dress the rocket with the vinaigrette.
4. Put the potato cake on a plate top with the dressed rocket and finally the salmon.   Top with a sprig of chervil and serve.

Eat well and De-stress !

To go to the Yes Chef Catering website click here

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