Week 5 Recipe Booklet: Healthy Fridge Fillers - Derval.ie

Week 5 Recipe Booklet:
 Healthy Fridge Fillers

Spinach & Oat Pancakes:

Ingredients:
• 200g porridge oats
• 150g spinach
• 3 eggs
• Splash of oat milk (or dairy)
• Pinch of salt & 1/2 tsp black pepper.
• Little butter and oil on non stick pan to fry

Method:
1. Blitz all ingredients together.
2. Set the pan on medium heat. Add oil/butter.
3. Pour on a tbsp of batter at a time.
4. Fry for 2-3 minutes on each side until golden.
5. Enjoy stacked with a poached egg on top or as a lovely lunchtime snack.
6. Kiddies love these too.

Nutritional Information on this recipe from Cathy Dunleavy:

• A lovely novel way to get some green into your meal. Heated spinach
  means the calcium and iron become available to the body for absorption
  but be careful not to burn/overcook as this will undo the overall nutrient
  value of the pancake.

• Using high fibre oats in a pancake mix leads to slower energy release in
  the body for a better blood sugar balance which is vital for good energy
  and weight maintenance.

Potato & Roast Red Pepper Frittata:

Ingredients:
• 6 Large free range eggs
• 60ml milk
• Tsp turmeric
• 1 roast red pepper
• 150g spinach
• 2 medium cooked potatoes
• 50g parsley
• 50g chives
• 1 medium red onion
• 21/2 tbsp olive oil
• Salt and pepper

Method:
1. Whisk the eggs and milk and set aside.
2. In a large skillet oven proof pan, gently heat the oil and pop in the tsp turmeric
   before gently frying the onion until softened, add in the sliced potato and diced
   pepper and turn the potato if possible. Season well at this point.
3. Pour in the egg mixture And reduce the heat. Cook for 2-3 minutes until the egg
   starts to set. Transfer to hot oven for 7-9 minutes until frittata is set.
4. Scatter chopped fresh herbs on top just before serving.

Nutritional Information on this recipe from Cathy Dunleavy:

• This is a fantastic meal all in itself as it is so well balanced from a macro-
  nutrient point of view (carbs, fats, protein). If you use potatoes that have
  been pre-cooked and cooled earlier, you will have less calories and more
  fibre from this ingredient.

• The turmeric brings a lovely anti-inflammatory addition to the meal.

• The chives (which are part of the allium family of vegetables along with
  onions/leeks etc.) have been shown to contribute to cancer prevention
  and strong bones due to their anti-oxidant compounds and vitamin K
  content.

Fish Cakes:

Ingredients:
• 400g cooked and cooled potatoes
• 400g mixture of organic fish (hake, haddock, cod)
• 500ml milk or fish stock for poaching
• 1 bay leaf
• Zest of 2 lemons
• Bunch spring onions
• 50g parsley or coriander
• 1 red chilli (optional)
• 150g flour
• 4 eggs made into eggwash worth a splash of milk
• 200g breadcrumbs
• Salt and pepper

Method:
1. To poach the fish, place stock or milk in an oven proof dish. Add.
   in the bay leaf and zest of 1 lemon. Submerge the fish, transfer to
   a preheated oven for 10-12 minutes. Remove from poaching liquor
   and allow to cool.
2. Pop the cooked mashed potato (free of any fats) in a large mixing
   bowl. Add on the flaked up fish.
3. Finely chop the spring onion, chilli and herbs.
4. Season well with salt, pepper and zest of other lemon.
5. Mix all together. Form a ball approx the size of your palm.
6. Proceed to flatten the ball slightly and coat each cake in seasoned
   flour, egg and finally breadcrumb.
7. Can be kept in the fridge like this to be used up as and when you
   require.
8. To heat: Gently pan fry on both sides in a little oil and butter to co-
   lour the crumb and transfer to a hot oven for 8-10 minutes until
   piping hot. Delicious with a big bowl of crunchy salad and some
   pickled red onions.

Nutritional Information on this recipe from Cathy Dunleavy:

• Use some oily fish like salmon in this recipe to contribute to you 2 por-
  tions/week.

• For anyone looking for a gluten free option, blitzing gluten free oats will
  work as the flour while finely smashed cornflakes can work well as an
  outer coating. Just pop them in a ziplock back and get busy with a roll-
  ing pin!!

Honey & Soy Chicken Thighs:

Ingredients:
• 1.5kg chicken thighs skin removed
• 2/12 tbsp olive oil
• 1/2 tsp ginger
• 5 Tbsp honey
• 3 tbsp soy sauce
• 5 cloves minced garlic

Method:
1. Mix all marinade ingredients together in an oven proof dish. Pop in the chicken
   and make sure they are all well coated in the sauce. Marinade for at least one
   hour but preferably overnight.
2. Transfer the dish to a preheated oven at 180 and cook for 35-40 minutes turning
   occasionally to ensure even cooking.
3. Last for up to 3 days in fridge. Delicious with salads or rice.

Nutritional Information on this recipe from Cathy Dunleavy:

• Using garlic in a marinade is fantastic not just for flavour! When garlic is
  crushed it’s antioxidant properties are release in the 10 minutes that follow.
  By not cooking the crushed garlic straight away, as in a marinade, those
  properties can make their way into your body even after cooking later!

• Use finely grated fresh ginger instead of powder if you are looking for an
  extra anti-inflammatory punch!