Tag: rosie eyre

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Foodie Friday: A nutritious and delicious Moroccan lamb tagine

Nutritionist Rosie Eyre of By Rosie recommends this hearty lamb recipe that’s great for family meals, especially when served with a side of rice.

Moroccan lamb tagine

  • 2 onions (sliced)
  • 4 tsp ginger powder or finely grated
  • 3 tsp cumin powder
  • 1 tsp nutmeg powder
  • 4 tsp turmeric
  • 1 tsp pepper
  • 1 kg diced lamb
  • 3 lg Swedes (peeled & sliced into 1/8ths)
  • 3 carrots (peeled & chopped into 2cm rounds)
  • 3 parsnips (peeled chopped into 2cm rounds)
  • 2 small sweet potatoes (peeled & roughly chopped)
  • 2 handfuls of dried prunes
  • 4 litres of stock
  • 2 tins chickpeas (drained & rinsed well)
  • 3 lg zucchini (sliced into 3cm rounds)

  1. Heat a large saucepan, medium heat, good glug olive oil, once hot add onions, cook for 2-3 minutes until fragrant.

  2. Add all the spices, cook for 1-2 minutes.

  3. Add lamb and brown for 5 minutes.

  4. Add all veg (apart from chickpeas & zucchini) & prunes.

  5. Add stock until everything is completely covered.

  6. Bring to the boil then let it simmer for 2h30, occasionally stirring.

  7. Add chickpeas & zucchini, simmer for a further 30 minutes or more until lamb is tender.

  8. Season with salt and pepper and serve.

A delicious spiced lamb tagine, great to make in bulk on the weekends and freeze in batches. Warming and hearty, goes really well with a bowl of cooked rice.

Main Course
Morrocan
lamb, tagine
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Foodie Friday: Meat-free Lentil Shepherd’s Pie

Foodie FridayI’m not into resolutions, but I would like our family to start eating less meat this year, for health and environmental reasons. And recipes like this Lentil Shepherd’s Pie from our favourite nutritionist Rosie Eyre, make me think it’s totally doable! Over to Rosie…

I love this take on shepherd’s pie without the meat. You can really bulk it up with a good selection of reasonably priced vegetables that are available all year round. Grating veggies gives good texture, perfect to hide from fussy eaters, and creates a good consistency in a pie like this. I love this nutrient dense, meat-free meal which is suitable for all the family and really budget and time-friendly too.

Ingredients

For the mash:
400g sweet potato (can also be 200g sweet potato and 200g white potato), washed well and chopped into 2cm cubes
20g butter
1 heaped tsp Dijon mustard
Salt and pepper

For the veggie filling:
1 red onion, peeled and diced
1 medium zucchini, grated
1 medium carrot, grated
1 tin brown lentils, drained and rinsed well
2 tbsp tomato paste
2 garlic cloves, peeled and minced
1 tsp cumin
2 tsp smoked paprika
1 tsp oregano
200ml tomato passata
2 tbsp water
20g butter
1 tsp honey or brown sugar

Serve with:
1 bunch of broccolini, steamed
1-2 bunches of asparagus, steamed
Olive oil
Salt and pepper

Takes: 30 minutes | Serves: 2-3 people

Method

Bring a medium saucepan of salted water to the boil. When boiling, add potatoes and boil for 10-12 minutes until soft to prod with a fork. Once soft, drain with colander and add back to saucepan with butter, mustard and good pinch of salt and pepper, mash until smooth. Place lid on to keep warm.

Turn grill onto high. Whilst potatoes are boiling, preheat stove top, medium high heat. Add a large frying pan with a good splash of olive oil. Once hot, add onions for 2-3 minutes, stir often until soft and fragrant. Then add carrot, zucchini and lentils and heat through for 2 minutes. Followed by tomato paste, garlic, paprika, cumin and oregano, stir well and heat for 1 minute to get all the spices fragrant.

Once spices are fragrant, add passata, water and butter, stir well to ensure all ingredients are covered, turn down heat to medium, simmer for 3-5 minutes until thickened.

(Tip: If too thick add another tbsp of water)

Season to taste with honey/sugar and good pinch of salt and pepper.

Spoon lentil mixture into a medium baking tray (that is safe to go under grill). Carefully spoon mash on top of lentils and spread evenly with spatula. Finish off with a fork to make ridges and place under grill for 8-10 minutes until crispy and browned.

Serve with steamed greens drizzled in olive oil and a pinch of salt and pepper.

If you’re interested in going meat-free, or eating less meat and more plants, Rosie has a great new eBook out for just $10, packed with recipes like this one. Buy your copy.

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Foodie Friday: Immune boosting curry

Foodie FridayA delicious homemade curry made from an age-old curry paste recipe combined with coconut milk, mushrooms, zucchini, bok choy and prawns topped with fresh chilli and coriander leaves.

Clinical nutritionist and recipe creator Rosie Eyre says: “This is the most delicious curry. It is due to making the curry sauce from scratch. This does actually sound quite scary to do this. You have to trust me, it is so easy to make. This whole dish took me 22 minutes from start to finish. Meaning it is the most easy dish to whip together any day or night of the week. Make a big batch for meal prep and have throughout the week or freeze some and take out for later. The lovely thing about this dish is you do not need to stick to prawns; you can use just a selection of vegetables, tofu, chicken thigh, fish etc. Make it vegetarian, pescatarian, vegan or omnivore.”

Serves 2-to-3 

Ingredients

For the curry paste:
1 small red onion, peeled and quartered
2 thumbs fresh turmeric or 1 tsp powder
4 thumbs of fresh ginger
1/2-1 whole red chilli (optional)
4 kaffir lime leaves
1 tsp curry powder
1 bunch coriander stalks (saves leaves to serve)
1 fresh lime, juiced
2 tbsp olive oil
1 tsp soy or tamari sauce

For the curry:
1 red onion, finely sliced
1 zucchini, sliced into half moons
150g mushrooms, sliced
400ml coconut milk (good quality brand)
1 bunch bok choy or Asian greens, roughly chopped (include stalks)
300g prawns (or tofu, chicken thigh (chopped into 2cm cubes), extra vegetables)
1 tbsp brown sugar/honey/coconut syrup
1 tbsp soy or tamari sauce

To serve:
handful of coriander leaves
1 fresh lime
1 cup cooked rice/noodles or

Method

    1. Prep all of your ingredients first. In a food processor or blender add all of the curry paste ingredients and blitz until really smooth.
    2. Heat a large frying pan over medium-high heat, add a good drizzle of olive oil, once hot add onion and fry for 2-4 minutes until soft and fragrant. Turn heat down to medium heat.
    3. Add curry paste and let it cook for 2-4 minutes until all ingredients are fragrant.
    4. Add in mushrooms to pan and toss to coat in paste for 2 minutes.
    5. Add coconut milk, stir well and bring to a simmering boil. Then add zucchini and cook for 1-to-2 minutes.
    6. Add prawns (or protein of choice), 1 tbsp brown sugar and 1 tbsp soy sauce, stir well, bring to boil then down to a simmer until protein is cooked through. Stir through bok choy for 1-2 minutes until wilted.
    7. Serve with coriander leaves and fresh lime.

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Foodie Friday: Hidden veggie meatballs and tomato sauce

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Today’s recipe comes from our favourite nutritionist Rosie Eyre at By Rosie.

She says: “This is a great recipe to hide lots of extra veggies in; either for kids who don’t like veggies or even adults who find it hard to get lots of veggies into their diet. Adding more veggies also reduces the cost if you have to cook for the masses throughout the week.

I love all of the flavours in this recipe. The meatballs were made with mashed chickpeas, grated zucchini and some beef mince and a combination of herbs and spices which really take it to the next level and make it taste a lot more exciting than it sounds.

“The tomato sauce was slow cooked for about an hour with red wine, garlic and onion and spices. Season it and blitz it and you have a winning rich and deep flavoured sauce which marries itself so well with the meatballs.”

Ingredients

For the veggie meatballs:
2 zucchinis, grated
1 tin chickpeas, mushed into a mash with a fork
200g beef mince
4 sprigs basil, finely chopped
2 organic eggs
1/3 cup sultanas, finely chopped
1 teaspoon garlic powder (or 2 garlic cloves, minced)
1 teaspoon smoked paprika
1 teaspoon turmeric
1 teaspoon cinnamon
1 teaspoon cumin
3 teaspoons sea salt
1 teaspoon black pepper

For the spiced tomato sauce:
Olive oil
1 red onion, diced
4 garlic cloves, minced
1 teaspoon cumin
1 teaspoon chilli (optional)
1 teaspoon turmeric
1 teaspoon smoked paprika
1 tin (400g) diced tomatoes
1/2 tin (200ml) red wine
1 stock cube
1 tablespoon brown sugar or honey
pinch of sea salt and pepper to season

Method

Prep the tomato sauce first, heat a medium sauce pan that houses a heavy lid with a good dash of olive oil. Add onions, lid on and let it sweat for 2-3 minutes until fragrant and translucent. Add the garlic, let it sweat for a minute more. Then add all the spices (cumin, chilli, turmeric and smoked paprika) fry with the onion for a minute more before adding the tinned tomatoes, red wine and stock cube. Stir well. Medium to low heat and let it simmer for 45-50 minutes until thickened. Taste and season with salt and pepper and brown sugar.

Blitz with a whizz stick until smooth. Tip: if getting thick too quickly add a little water.

Whilst tomato sauce is simmering, make your meatballs. Add all ingredients for meat balls into one large bowl and mix well with your hands to ensure that all is mixed well together.

Get a 1/3 cup (which will make two meatballs) and scoop the mixture into it, split in half and roll into balls. Continue this step until all mixture has been rolled.

Heat a large frying pan, add a good splash of olive oil, medium heat, add your meat balls. Tip: might have to do two batches if pan not big enough. Let them sizzle for 5-7 minutes each side to ensure they are cooked through. I did place a lid on top of pan to make sure they were cooked through. Once cooked place on a plate. Tip: doesn’t matter if a little charred on each side.

Grab a large bowl to serve. Fill with the tomato sauce then dollop your meatballs on top. Finely grated parmesan and finely chopped basil will go well on top to serve.

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Foodie Friday: Fig, haloumi and lentil salad

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Today’s delicious, healthy recipe comes with more nutritional info than you can shake a stick at, thanks to freelance real food recipe writer, food stylist and food photographer Rosie Eyre of By Rosie.

A vegetarian’s match-made in heaven! a deliciously zesty haloumi and fig puy green lentil salad with some nourishing little micro-herbs on top.

This dish is a great one by itself, you can plop a couple of poached eggs on top or serve as a side to a BBQ or roast chook or something similar. It’s a simple recipe that you can throw together in under 20 minutes. These green puy lentils are perfect for salads, they are firmer than their cousins and are great additions to add extra protein to any dish.

Why its good for you:

Figs are high in fibre which is beneficial for your digestive system and can aid in high cholesterol. Containing potassium which is crucial to maintain a fluid balance in the body, by helping to maintain water balance as well as proper nerve and muscle impulses. Raw figs also contain a significant source of calcium which can be great for bones, skin, nails and hair.

Organic lemon and its zest adds that extra boost of vitamin C for your immunity, collagen production (less wrinkles, ladies), each cell will benefit from vitamin C (including bone and teeth growth, healthy gums and teeth, improves sperm motility, excretion of heavy metals, detoxifies) and helps to stimulate digestion. Vitamin C is one of the most under-utilised vitamins and lemons are such a potent form of it.

Lentils are a type of legume or pulse. They are high in protein and low in calories and fat. They have a high dose of protein, fibre (which is great for our cholesterol and digestion (including constipation), they will also help lower our blood sugar spikes (which can help with diabetes management), iron (a good natural source which can help prevent anaemia) and b-vitamins (the B3 niacin will help with our energy levels and B9 folate which helps promote healthy blood cells and helps reduce the risk of neural birth defects). They can however cause flatulence and bloating. To overcome this issue, start off by soaking them and properly washing them before you cook them. Secondly, start off with small amounts then slowly increase over time.

Haloumi is a delicious cheese which will offer some protein which is essential for muscle, brain and nervous tissue development.

Ingredients

1 cup puy green lentils, washed well
3 cups water
1 stock cube
200 g haloumi, sliced
4 large figs, quartered
couple of handfuls of micro-herbs (substitute for some fresh parsley)
1 lemon, juiced
olive oil
sea salt and pepper

Method

Make sure you lentils are thoroughly washed under a running tap. Place them into a medium saucepan that houses a lid. Add cold water and stock cube and bring to the boil, let them rolling boil for 15 minutes, until soft to eat, then drain with a sieve and leave to cool.

Whilst lentils are cooking, heat a medium frying pan, medium heat, add a splash of olive oil, add haloumi and let them fry either side for about 3 minutes or until golden before flipping. Once golden move to serving plate. Drizzle with half the lemon juice.

Once lentils are cooked and drained, place back in the saucepan, add rest of the lemon juice, a splash of olive oil, pinch of sea salt and pepper and stir well.

Add lentils to haloumi followed by figs and sprinkle over micro herbs or herbs to finish. Add an extra splash of olive oil and a sprinkling of pepper to serve.

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Foodie Friday: Fig & orange salad

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Today’s recipe is by Rosie Eyre of By Rosie

Figs are heavily in season at the moment and saddle so well in salads. This nutritious side dish is a heavenly combination of shredded pickled cabbage, fresh juicy orange segments, fresh figs, basil leaves and crumbled goats cheese followed by a drizzle of pomegranate molasses. Simple and delicious to throw together.

Why is it good for you?

Raw cabbage is a great source of beta carotene (this is the precursor that helps vitamin A do its job – so great for your eye sight, helps with the making of protein in the body as well as supporting reproduction) a good source of vitamin C (immunity, cell health), K (blood clotting and bone building) and folate (helps reduce birth defects).

Oranges are a great dose of vitamin C, but also a good source of potassium, folate and thiamine. Oranges are also rich in flavonoids and antioxidants which will help nourish your immune system and high in soluble fibre which will aid with your cholesterol levels. 

Figs are high in fibre which is beneficial for your digestive system and can aid in high cholesterol. Containing potassium which is crucial to maintain a fluid balance in the body, by helping to maintain water balance as well as proper nerve and muscle impulses. Raw figs also contain a significant source of calcium which can be great for bones, skin, nails and hair.

Basil is a great alkalinising and detoxifying herb, rich with vitamin C to aid with immunity but also a great anti-inflammatory as well as nourishing your digestion and help to eliminate oxidising free radicals.

Ingredients

  • 1 cup shredded cabbage (pickled in 1 tbsp apple cider vinegar)
  • 1 orange, peeled, segmented or sliced
  • 3 figs, quartered
  • 50 grams soft goats cheese, crumbled
  • 1/4 cup basil leaves
  • 1 tablespoon pomegranate molasses, drizzled

Method

Grab a large plate, pickle the cabbage by adding the apple cider vinegar to it and massaging it into the cabbage, let it sit for 5 minutes.

Add to plate. Followed by orange segments, quartered figs, basil leaves, goats cheese and finally drizzle with a little pomegranate molasses.

Finish with a pinch of salt and pepper and serve alongside a BBQ

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Foodie Friday: Caprese Salad

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foodie friday logo

Today’s recipe comes from Rosie Eyre at By Rosie.

Made from market bought heirloom tomatoes, fresh basil leaves and creamy burrata cheese drizzled in homemade basil dressing, my take on the Italian favourite “Insalata Caprese” is divine by itself or the perfect accompaniment to any weekend BBQ.

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Tomatoes contain the carotenoid antioxidant called lycopene. When absorbed into the body, this is wondrous chemical helps prevent and also repair damaged cells by inactivating free radicals in the body. It has thus been credited for reducing wrinkles. Basil is a great alkalinising herb, rich with vitamin C to aid with immunity but also a great anti-inflammatory on the body. 

Burrata is made from cow’s milk and is a traditional cheese eaten in the south of Italy. I much prefer it to standard Mozarella. It contains a good source of calcium and protein.

Serves 2-3

Ingredients

For the salad:

  • 1/2 cup basil leaves, washed, torn
  • 2 large heirloom tomatoes, finely sliced
  • 1 burrata ball, torn

For the dressing:

  • 1 cup basil leaves
  • 1/2 clove, garlic
  • 6 tablespoons olive oil
  • 2 tablespoons apple cider vinegar
  • 1/2 teaspoon honey
  • 1/2 teaspoon salt
  • 1/2 teaspoon pepper

Method

  1. On a large plate, lay out sliced tomatoes, scatter 1/2 cup of the basil and dollop the whole burrata in the middle (tear it just before you serve, or let guests do that).
  2. Grab a pestle and mortar and smash up the cup of basil leaves into a condensed mush. Add the olive oil and apple cider vinegar, stir well. Add garlic, sea salt, pepper and honey and mix well. Season to taste. Drizzle over salad just before you serve.

by rosie