Melissa Corkhill

By Melissa Corkhill

01st June 2015

You've just got in the door and everyone's hungry and you're not sure what to cook tonight for family dinner. Never fear... here is our failsafe selection of midweek meals that are quick, easy, cheap and super nutritious. These great ideas are compiled by our writers to offer plenty of variety and flavour, whilst also being really simple to prepare, meaning that you can drop through the door and have dinner on the table in under half an hour in most cases.

Melissa Corkhill

By Melissa Corkhill

01st June 2015

Melissa Corkhill

By Melissa Corkhill

01st June 2015

Cashew and spring vegetable stir fry
LEANNE PATRICK
This is a complete, satisfying meal, packed with essential vitamins, minerals and fats –the perfect pick me up for the end of the day. Quick and easy, and cheap too, if you use seasonal veg.

WHAT YOU NEED:
• 1 cup cashews
• 3-4 diced shallots
• 2 minced garlic cloves
• 1 red pepper sliced
• Half a head of broccoli, roughly chopped
• 3 cups of curly kale
• 3 shredded carrots
• 100g sliced button mushrooms
• 2 tbsp coconut oil
• 1 cup coconut aminos/Gluten Free Soy Sauce
• Juice of one orange
• 2-3 tbsp honey
• 2 inch minced ginger
• Pinch sea salt/Himalayan salt

WHAT TO DO:
1. Cook broccoli in a pan, to desired softness
2. In a frying pan, throw in the garlic, ginger, mushrooms, shallots with the coconut oil and sprinkle with salt.
3. Once aromatic, add the vegetables (not broccoli), coconut aminos and orange juice. Cook for up to 10 minutes.
4. Add the honey and broccoli and warm through.
5. Serve

Quick and easy vegetarian chilli
LUCY CORKHILL
This is a firm favourite round our house as it’s so quick and simple. It’s the perfect meal to rustle up when you get in. A hot bowl of chilli is especially nice with a bit of yoghurt and a garnish of chopped fresh herbs of your choice. Omitting the butter for cooking and using olive oil instead makes it a vegan meal.

WHAT YOU NEED:
2 medium onions, finely diced
3 garlic cloves, crushed
1 knob of butter, for cooking
2 sticks of celery, sliced
2 medium carrots, cut into small pieces
Large handful of chestnut mushrooms, sliced
1 tin chopped tomatoes
5 sundried tomatoes, chopped
2 generous handfuls of red lentils, rinsed
1 tin chickpeas
1 tin red kidney beans
600ml vegetable stock

WHAT TO DO:
1. Heat the butter in a large pan and add the onions and garlic. Replace the lid and simmer on a low heat until soft.
2. Add the carrots, celery and mushrooms and continue to cook for a further 5 minutes.
3. Boil the kettle and make up the stock.
4. Add the tinned tomatoes, sundried tomatoes, beans and lentils and stir.
5. Pour in the stock and mix together and then leave to simmer for 20 minutes until most of the liquid has been absorbed.
6. Serve hot with rice.
Serves: Small family with some for leftovers (have with jacket potatoes or tacos following day).

Seasonal veg frittata recipe
LEANNE PATRICK

Frittata is an easy and delicious way to get a variety of healthy fats into your body. Frittatas, like omelettes, are versatile as you can experiment with ingredient combinations. There’s a frittata out there for everyone, provided you eat eggs that is! Made with this season’s veggies makes it easier on the purse strings – and better for your body.

WHAT YOU NEED:
• 2 tbsp coconut oil
• 1 chopped leek
• 3 cups chopped kale
• 6 sliced closed cup mushrooms
• 4 crushed garlic cloves
• 6 eggs
• ½ cup coconut milk
• Sprinkle of sea salt/Himalayan salt

WHAT TO DO:
1. Warm the coconut oil on the hob in an oven proof pan and add the chopped onion and garlic. Sprinkle on the salt and fry until softened.
2. Add the mushrooms, kale and leek.
3. In a bowl, whisk together the eggs and coconut milk and add to the pan once the veg has softened.
4. Allow to cook for a couple of minutes before transferring to the oven.
5. Cook on low heat for 40-45 mins.
6. Serve in slices.

Sweet potato jackets
LUCY CORKHILL

This is the perfect quick meal for when you get in ravenous and need to make something easy and nutritious. Also makes a nice snack for hungry kids returning from school. Sweet potatoes contain high levels of beta-carotene which is good for immunity, and they make a healthier and less heavy alternative to potatoes.

WHAT YOU NEED:
4 large sweet potatoes
1 pack of feta cheese
1 large bag or bunch of spinach
A jar of sun-dried tomatoes
4 cloves of garlic
2 generous handfuls of chopped mushrooms
Handful of chopped parsley (optional)
Butter, for cooking

WHAT TO DO:
Preheat oven to Gas Mark 6/ 400F/ 200C.
Wash sweet potatoes and prick all over, then place in ovenproof dish lined with foil and put them in the oven for about 35mins, or until flesh is soft.
Whilst the potatoes are cooking, chop the garlic, mushrooms, spinach and sundried tomatoes. Melt a bit of butter in a pan and add the garlic. Cook for 2-3 minutes, then add the mushrooms and spinach.
Saute the mushrooms and spinach for 5 minutes before adding the chopped sundried tomatoes and cooking for a further few minutes.
Crumble the feta into a bowl and mix with the chopped parsley, if using.
When the sweet potatoes are soft, slice them down the middle and stuff with the spinach mixture (you may need to strain if the mixture contains too much liquid).
Scatter the feta mixture on top and place under a hot grill for 5 minutes until browned. Serve immediately.

Oriental Pancakes
LEANNE PATRICK

So, I can’t promise that avowed veg-avoiders will love these (though they are just so delicious, that you may be surprised) but you will find these an easy, dairy and gluten free way to enjoy a bit more veggie goodness. They’re also great for replacing your main meal with a filling, meat-free alternative making them cheaper and super nutritious.

WHAT YOU NEED:
Pancakes
• 1 handful of Kale
• 3 large carrots
• ½ a cabbage
• 1 onion
• Salt
• 5 eggs
• ½ cup coconut flour
• Sesame oil

Drizzling sauce
• 1 tbsp Honey
• 1 tsp Apple Cider Vinegar
• 1 tbsp Rice wine
• 2 tsp Soy Sauce
• 1 tbsp Wholegrain Mustard
• ½ tsp ground ginger

Garnish
• Sesame Seeds

WHAT TO DO:
• Thinly slice vegetables into ribbons.
• Add sliced vegetables to a large bowl and mix together with coconut flour, eggs and a pinch of salt.
• In a separate bowl, mix together the sauce ingredients and put to one side.
• Heat your frying pan with sesame oil and add mixture, one ladle-full at a time, to the pan. Your pancakes should be roughly ½” thick at the most.
• Cook for 3-4 minutes on one side, toss and cook on the opposite side until roughly 30-60 seconds after the edges start to brown.
• Serve with a drizzle of your oriental sauce and a sprinkling of sesame seeds.

Serves: 2 adults, add half again for 2 small children or double up for older children/teens.

You might also like...


loading