Quick Flatbreads

BREAD

easy on tummy: medium

budget: small to medium

Preparation:10min  ›  Cook: 10 min 

This recipe is inspired by Jamie Oliver's Navajo flatbreads. It is very quick and easy to make and it tastes lovely! Here is my interpretation...

Ingredients:

• 600g strong white bread flour
• 1 heaped tsp salt
• 2 tsp baking powder
• 6 tbsp olive oil
• 2 tbsp green herbs (rosemary, thyme, oregano)
• 175 ml water

Method of preparation:

In a large bowl put the flour, salt, baking powder and herbs. 

Make a well and pour the olive oil and the water. With a spoon mix thoroughly.

Using your hands work the dough until it is homogenous. Cut it in 8 equal parts with a kitchen knife. Make a ball with each part and then roll it to a circle with 1 cm thickness. Let them rest for 5 mins.

Place the breads on a flat pan and cook on medium high temperature. It should take around 3 mins for each side.

Enjoy!

Simple Everyday Breakfast

BREAKFAST

Easy on tummy: excellent
Budget: smallest!
Benefits: slow releasing energy, great for fibre.
Dairy free 

Preparation: 1min  ›  Cook: 2-3 min 

This is the breakfast I have every morning. I'm not really a big breakfast person in general and most of my family don't even bother having one. But this is perfect as it takes no time to prepare and it will keep you going all morning.  

Ingredients:

• 60 g rolled porridge oats (note: don't buy instant oats, these are the leftover dust from the real stuff and don't have any actual nutritional value)
• 1 teaspoon of honey
• water
• 1 grapefruit
• Please note: flowers are not part of the recipe! :)

Method of preparation:

1. Place the oats in a bowl and cover with water with about 1 cm water over the oats. Place in microwave for about 2-3 minutes until cooked. Obviously this depends on microwave so time might vary, please make sure it's cooked or not exploding! Alternatively, cook in a saucepan on the hob while constantly stirring.
2. To sweeten I always use honey. I am trying to cut out refined sugar as it is generally not a natural product, it is toxic for the body in larger quantities and it speeds the ageing process. Not to mention that it instantly transforms into fat! If you're interested in reading more about refined sugar, have a look at the links below *
3. Then I cut the grapefruit in half and eat it with a grapefruit spoon - I cant believe I only found out about these a year ago! 

Benefits of eating grapefruit:

Grapefruit contains calcium, magnesium, potassium and Vitamin C. 

It has immuno-boosting properties, it protects your heart, prevents calcium deposits, lowers production of cholesterol, cleanses the blood and relieves arthritic pain through salicylic acid. 

Grapefruit is great for your digestion. While it tastes acidic in your mouth, once in the stomach it becomes extremely alkaline as it bonds with the digestive enzymes. 

Some studies link grapefruit to protecting your body from cancer.

Also note: 

Fruits eaten on an empty stomach are digested in under 20 mins, with their natural sugars providing instant energy. What a great start to your day! 

As with other foods, practice moderation to avoid aches later. 

* Resources

1 A more medical look on the dangers of sugar:

 http://www.globalhealingcenter.com/sugar-problem/refined-sugar-the-sweetest-poison-of-all 

2 Great article on sugar from National Geographic:

http://ngm.nationalgeographic.com/2013/08/sugar/cohen-text

3 Benefits of eating grapefruit:

http://www.livestrong.com/article/250181-benefits-of-eating-grapefruit/

4. Grapefruit lowers cholesterol? 

http://www.livestrong.com/article/244528-how-to-lower-cholesterol-with-grapefruit-juice/

Giuvech - Vegetable Casserole

 MAIN   

Easy on tummy: very
Budget: small to medium

Dairy-free, gluten-free, suitable for vegetarians

Preparation:10min  ›  Cook: 50-60 min 

Here is another Bulgarian recipe(with Turkish name!)which I remember with fondness from my childhood. Imagine freshly dug-out-of-your-grandmother's-garden-vegetables, prepared with love by a woman whose whole existence revolves around cooking yummies in the kitchen. Every time I prepare this dish, I'm transported home.

Ingredients:

• 3-4 tbsp paprika
• 3-4 tbsp sunflower oil
• 1 bunch of parsley (the more the better)
• 3 medium onions
• 3 medium tomatoes or good Italian chopped tomatoes
• 2 red peppers
• 1 aubergine
• 1 small courgette
• 4 medium potatoes
• 1 carrot
• 2 tsp salt
• black pepper

Method of preparation:

For this recipe you will require a ceramic pot in order to do the oven roasting. I use a Creuset pot which needs to be slowly heated to avoid damaging the ceramics coating.

Chop all of the vegetables in cubes or small pieces. Preheat the oven to 120-150 degrees.

Put the sunflower oil and the paprika in a deep pan and let it heat. Add the onions and gently stir fry on low heat for 2 mins. Add the pepper, aubergine, courgette and stir for about 5 minutes. Add tomatoes and stir for further 2 mins, then add the potatoes and the carrots. The point is to slightly soften them and coat them well in the oil and paprika before you roast them.

Add all of the chopped parsley in the roasting pot with one water glass (200ml). Add the vegetables into the pot (if you haven't already used it on the hob), salt and pepper. 

Bake for about 10 minutes on this lower temperature to ease the pot into the heat and after that turn to 200 degrees and bake for further 40-45 mins. Occasionally check the mixture and stir! 

A very simple dish to make, it just takes a bit of time to cook! It should have a really sweet and earthy flavour from the paprika and the peppers.

Добър апетит! (Or have a nice apetite in Bulgarian!)

Big Fat Bobbie Scones

DESSERT


Easy on tummy: very
Budget: small
Dairy free

Preparation: 10 min  ›  Cook: 10-15 min 

Ingredients:

• 350g self raising flour
• 1/4 tsp salt
• 1 tsp baking powder
• 85g butter
• 3 tbsp caster sugar
• 175 ml warm water
• 1 tsp vanilla extract(optional)
• squeeze of lemon
• 1 beaten egg for glazing (optional)

Method of preparation:

Preheat the oven to 180 C. Leave the tray inside to warm it.

In a large bowl put the flour, salt and baking powder. Add the sugar. Make a well in the middle.

Add the oil, water, vanilla and squeezed lemon. With a spoon stir the mixture well until roughly homogenous. You can then work the dough with your hands to get it smooth.

Don't work it too much or you lose the airiness later. Use a pin and roll it to about 2cm thick. Cut out circular shapes with a cookie shape, or if you don't own one, use a glass. 

Take out the warm tray out of the oven, put the scones over it and glaze their tops with the beaten egg (optional). Bake for about 15 mins on 180 C oven.

Yummyyy!

Wild Garlic Sautéed Potatoes

SIDE

Method of preparation: 20-25 mins
Easy on tummy: very

As promised in my mish mash post, here is the recipe for the wild garlic potatoes!

If you like in the Uk and like to go on walks, visit parks or woodlands, you would have noticed the amazing wild garlic fields that sprout everywhere and permeate the air of a fresh and subtle smells. It grows through late winter all the way through spring, so if you hurry you are bound to find some! 

I recently found this out, but apparently the leaves that we see on the plant,long and lush and resembling Lily of the Valley, are just as edible as its bulb! 

Ingredients:

• Wild garlic leaves , broken or chopped
• 500 g of new potatoes
• 1 tbsp paprika
• 1 tsp salt
• pepper for taste
• 1 tbsp olive or sunflower oil

Method of preparation:

Boil the potatoes in a pan for about 15 mins until they are softer when poked with a fork.

Drain them, chop them (or you can chop them pre-boiling) and place them in a deep frying pan along with the spices, oil and garlic leaves on a low heat. 

Stir throughout the whole process to coat well. 5-10 mins should be enough to acquire a golden, slightly crispy look. 

Perfect as a side to any fish!

For the curious ones:

Garlic is anti-inflamatory, antiseptic, it boosts your immune system and it actually tastes great despite popular culture promoting it as a vampire exterminator!

Here is a link to the good food channel that talks a bit more on wild garlic in particular.

 http://uktv.co.uk/food/ingredient/aID/585886

Sweet Potato and Pea Curry

MAINS

This recipe is inspired by my cooking bible - 'Honestly Healthy - Eat with your body in mind, the alkaline way'. It is very light, nutritious and especially yummy. I have changed the recipe slightly as some of the ingredients are very specific and have added more mainstream products.

Easy on tummy: extremely
Budget: small, but requires to have in stock a few spices

Ingredients:

• 1/2 tsp coconut oil or 1-2 tbsp olive oil
• 1 medium onion
• 1 or 2 cloves of garlic
• 1 tsp root ginger
• 1 small chilli or 1/2 tsp chilli flakes
• 1 tsp cinnamon 
• 1 tsp paprika
• 1-2 tsp turmeric
• 2 medium tomatoes, finely chopped
• 1 large sweet potato, or 2 small
• 1 tin of coconut milk 
• a bunch of mange tout or fine beans
• 1/2 mug of garden peas
• spinnach to garnish (optional)
• Basmatti rice for side

Method of preparation:

Pre-chop everything and take out the necessary ingredients. This recipe is very spice-heavy and it's totally worth it in the end.

Heat the chosen oil in a pan and add the finely chopped chilli, ginger and garlic, stirring for a minute. Add the chopped onion and stir for further 2-3 minutes with a sprinkle of water. 

Add the amalgamation of spices and coat well the onion. In a minute or two you can add the tomatoes, which should give some moisture to the spices and stop the onion from burning. 

The diced sweet potato can now now go in with the coconut milk. Stir well, reduce the heat to low medium and cover with lid. let it simmer for about 15 minutes. 

By then the potato should be nicely softened but not mushy. Add the mange tout or the fine beans and cook for further 5 mins. The peas can go at the very end, they're always nicer fresh! 

Serve with basmatti rice - I recommend making it with 1/2 tsp of turmeric for that awesome yellow colour. If you choose to add spinach you can do so with the peas so it's slightly wilted. 

Yamma mia!

For the curious ones:

Here is a link to Honestly healthy:

 http://honestlyhealthyfood.com/

They honestly (pun intended) helped me go through a very difficult time with my general health and diet. I still use their lovely recipe book for my cooking, and I love how beautiful in every sense their food is.  

Divine Chocolate Mousse

DESERT

Easy on tummy: quite light, just eat with moderation :)

Budget: small

I recently went to this amazing hen party... The garden was a perfect suntrap, full of wild flowers and hanging lanterns. After a wonderful dinner I was served this most amazing chocolate mousse with berries. To my surprise I was allowed to have it - I am dairy intolerant and did not believe the combination dairy-free mousse existed. This was the most delicious and light chocolate mousse I have ever had. 

The closest recipe that I found on the internet is attached below, although I have slightly changed it for a more chocolate rich flavour. The instructions in this recipe are great and I can't write them any better!

http://workathomemums.hubpages.com/hub/The-Ultimate-Indulgence-Dairy-Free-Chocolate-Mousse

My changes in the ingredients would be:

• 2 tbsp of sugar to reduce the over-sweetness
• add a tablespoon of cocoa 
• serve with blueberries or raspberries

Mish Mash

MAIN   

Easy on tummy: very

Budget: small to medium

Cows' milk free, gluten-free, suitable for vegetarians

Preparation:10min  ›  Cook: 25 min 

I come from Bulgaria - a country where when you smell a pepper, 

it is so aromatic that it lingers with you for a long time. The tomatoes are so ripe and big that none looks like the other. In the summer, when these vegetables are seasonal, they are quite cheap and abundant, and I love having mish mash with my family. It is harder to find the same quality of veggies in England, but if you follow my recipe correctly, you will be surprised at the explosions of flavours in your mouth.  

If you cook my mish mash successfully, please take a snapshot and send it to me. I'd love to see other people's interpretations and experiences with my blog!

Ingredients:

• 1 tbsp paprika
• 2 red peppers
• 1 medium onion
• 2 spring onions (optional - this is only my little idea)
• 3 medium tomatoes or a bunch of cherry tomatoes for sweeter taste
• 200g feta - check the ingredients to make sure it's made of sheep's and goats' milk
• 3-4 eggs
• 1/2 tsp salt
• black pepper
• a bunch of fresh parsley
• 1-2 tbsp sunflower oil

Method of preparation:

Chop the pepper in thin half-strips and the onion to medium pieces. The spring onions are best in small strips. 

Put the sunflower oil and the paprika on a deeper frying pan and let it heat a bit. Add the peppers and stir well to coat it with the oil and paprika. Add a bit of water in a bit so it doesn't burn. The pepper takes a while to roast so if you occasionally add a bit of water this really help. Let it steam for about 5 mins on a closed lid. Add the onion and stir well. Keep stirring and adding a bit of water. (Don't drown it!)

Turn the hob down to medium. After about 5 mins add the finely chopped tomatoes and keep stirring. In another 5 you can rejoice the spring onion with his friends!

In a bowl beat the eggs and break the feta in small crumbs. Grind a good amount of black pepper and add the salt. 

Pour the eggy mixture over the peppers and stir it until the egg is cooked but not dried. Juicy is better!

You can serve it with lots of fresh parsley over the top - it completely transforms the taste from divine to sublime. I like to grind more pepper!

Добър апетит! (Or have a nice apetite in Bulgarian!)

If you want to compliment this meal with something extra ( for people with large apetites and tummies)have a look at my next recipe for wild garlic sauted potatoes! (Image above)


For the curious ones...

If you love bulgarian cuisine like any other person who's ever tried it, I thoroughly recommend this blog, written by a talented  violinist - http://yoli-www.blogspot.co.uk/

It has some incredible recipes, with translations in 12 languages and the photography is beautiful! 

Mediterranean Fish with New Potatoes

MAIN

Easy on tummy: extremely

Budget: small to medium

Dairy free, gluten-free, suitable for pescetarians

Preparation:10min  ›  Cook: 15 min 

Mediterranean cuisine has long been dubbed one of the healthiest in the world. I also believe it to be amongst the most delicious. Fish is much cheaper than meat, faster to cook and certainly more healthy. This recipe combines clean white fish with a light garnish of vegetables and fresh herbs for a flavoursome yet 
subtle meal.

Ingredients:

• Cod fillet (no bones, around 300g) or alternative white fish
• a small piece of chilli - I normally freeze it and then break it into pieces. Then it's easier to keep it fresh if you're only using a small bit!
• 1/2 tsp whole grain mustard
• 1 clove of garlic
• 1 lemon, squeezed
• 6 cherry tomatoes, chopped in half
• 2 spring onions, chopped in long stalks
• parsley 
• dill
• new potatoes to garnish
• 1/2 tsp salt
• 2 tbsp olive oil

Method of preparation:

Boil the potatoes first, they might take 15-20 mins. 

Preheat oven to 200 degrees C.

In a small bowl mix the squeezed lemon, mustard and finely chopped garlic and chilli. Grind a good amount of black pepper to taste.

Place the fish over foil in a flat baking tray. Pour the dressing mixture over the fish. Arrange the tomatoes and spring onions around the fish and add as much dill and parsley you like. 

Close the foil over the fish, but leave a small pocket of air over it. Time 15 mins to switch off.

When the potatoes are done, place them in a large bowl. Split them slightly and pour over them 1/2 tsp of salt, 2 tbsp of olive oil and finely chopped dill. Put a large plate over the bowl to cover it, grab tightly and shake until the dill, salt and olive oil have coated the potatoes well. 

Simples!

Interesting facts:

Why is fish good for you?

• Fish is easy to digest 
• It contains high levels of protein
• It has omega-3 fatty acids
• It lowers blood pressure
• It strengthens the immune system
• It has positive effects over the development of the nervous and cardiovascular systems

Source: Science Daily

Link: http://www.sciencedaily.com/releases/2013/03/130305080655.htm

If you're interested in a variety of white fish, have a look at the link below!

http://www.readersdigest.co.uk/food/savoury-dishes/z-white-fish