Ideas and recipes

Mouth-watering ‘healthy circulation’ recipes

• Salmon with Broccoli

  Sicilian Style Salmon with Stir-fried Broccoli
  

  Ingredients
  For the Sicilian-style salmon
  100g salmon fillet, skin removed
  1 lime, juice only
  olive oil, for drizzling
  ½ tsp dried chilli flakes
  1 tsp ground paprika
  salt and freshly ground black pepper
  For the stir-fried broccoli
  1 tbsp olive oil
  100g button mushrooms, sliced
  100g long-stemmed broccoli
  1 garlic clove, finely chopped
  2 tbsp chopped fresh parsley
  

   

  Method
  

  1. Preheat the oven to 180C/350F/Gas 4.
  2. For the Sicilian-style salmon, place the salmon fillet onto a lightly oiled baking sheet.
  3. Drizzle over the lime juice and a little olive oil. Sprinkle with chilli flakes and paprika and season with salt and freshly ground black pepper.
  4. Bake in the oven for 7-10 minutes, or until cooked through.
  5. Meanwhile, for the stir-fried broccoli, heat the oil in a frying pan. Add the mushrooms and broccoli and stir fry for 3-4 minutes.
  6. Add the garlic and fry for a further minute. Stir in the parsley.
  7. To serve, place the salmon onto a serving plate with the broccoli.
     

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• Sea-Bass with Fennel

  Sea Bass with Slow-cooked Fennel and Tomatoes
  

  Ingredients
  For the sea bass:
  4x170g fillets of sea bass, skin on
  1 tbsp olive oil
  salt and freshly ground black pepper
  
  For the slow cooked fennel and tomatoes:
  4 fennel bulbs, tough outside leaves removed
  175ml extra virgin olive oil
  400g can of chopped tomatoes
  1 head of garlic, split into cloves and peeled
  150ml boiling water
  120ml oz dry white wine
  2 tbsp chopped fresh oregano leaves
  24 black olives, stoned and halved
  2 tbsp balsamic vinegar
  12 basil leaves
  

   

  Method
  

  1. Preheat the oven to 170C/325F/Gas 3.
  2. Slash the skin of the sea bass fillets and place in the fridge.
  3. Cut the fennel lengthways into quarters. Heat the olive oil in a heavy-based ovenproof pan and add the fennel. Cook the fennel over a medium heat, turning frequently, for 20 minutes or until starting to brown.
  4. Add the tomatoes, garlic, boiling water, wine, oregano and some black pepper. Bring to the boil, cover and cook in the oven for 1½ hours.
  5. Remove the pan from the oven and add the olives, balsamic vinegar and basil leaves. Place on a low heat, season and simmer gently.
  6. Take the sea bass from the fridge, rub the surface with the olive oil and season with salt and pepper. Heat a large frying pan. Add the sea bass fillets, skin side down and cook for 3-4 minutes until the skin is crisp. Turn the fillets over and cook for a further minute or until the fish is just cooked through.
  7. Place a spoonful of the fennel
     

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• Fettuccine with Broccoli

  Fettuccine with Purple Sprouting Broccoli
  

  Ingredients
  1 onion, finely diced
  1 organic garlic clove, finely chopped
  4 anchovy fillets, finely chopped
  2 tsp capers, rinsed and chopped
  1 tsp rosemary leaves
  1 tsp chopped flat leaf parsley
  4 tsp extra virgin olive oil
  285g purple sprouting broccoli
  450g fresh fettuccine
  ½ lemon, juice only
  salt and freshly ground black pepper
  parmesan shavings, to serve
  

   

  Method
  

  1. Cook first six ingredients in the olive oil, until the onions have softened without colouring.
  2. Meanwhile, boil the broccoli in plenty of boiling salted water for 2 minutes, add the fettuccine and stir for 3 minutes - remove and drain when the pasta is cooked (the broccoli will have broken up slightly).
  3. Place the pasta and broccoli in a bowl and combine with the hot dressing; add lemon juice and season to taste. Serve with shavings of parmesan.
     

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• Fennel and Orange Salad

  Fennel and Orange Salad
  

  Ingredients
  2 medium fennel bulbs
  1½ oranges
  ½ lemon, juice only
  extra virgin olive oil
  salt and freshly ground black pepper
  

   

  Method
  

  1. Cut off the tops of the fennel bulbs and slice thinly into rings. Place into a large bowl.
  2. Cut away the skin and pith from one orange and slice into circles 1cm/½in thick. Add to the fennel.
  3. Make the salad dressing by mixing the orange juice from half the orange, the lemon juice, an equal amount of olive oil and salt and freshly ground black pepper.
  4. Drizzle over the fennel and orange and serve.
     

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• Tomato and Basil Tart

  Tomato and Basil Tart
  

  Ingredients
  110g puff pastry
  plain flour, to dust
  1 beef tomato, cut into slices
  handful of fresh basil leaves
  55-85g gruyère cheese, grated
  freshly ground black pepper, to season
  1 egg, beaten
  

   

  Method
  

  1. Preheat the oven to 220C/425F/Gas 7.
  2. Roll the pastry out thinly on a floured surface. Cut a large circle out and place on a non-stick baking tray. Crumple the edges of the pastry roughly using your fingers.
  3. Place the tomato slices in the middle of the pastry circle and then top with the basil. Sprinkle the cheese over and season with black pepper.
  4. Brush the edges of the tart using the egg wash and then bake in the oven for 8-10 minutes, or until crisp and golden.
  5. Serve.
     

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• Spinach and Ricotta Gnocchi

  Spinach and Ricotta Gnocchi with Tomato and Herb Sauce
  

  
  Ingredients
  For the gnocchi
  500g frozen spinach, thawed, or 650g fresh spinach, cooked until wilting
  250g ricotta cheese
  100g parmesan, freshly grated
  150g plain flour, plus extra for flouring
  2 free-range eggs
  freshly grated nutmeg
  salt and freshly ground black pepper
  

   

  For the sauce
  2 tbsp extra virgin olive oil
  1 medium onion, chopped
  1 carrot, finely diced
  2 garlic cloves, chopped
  2 x 400g cans chopped tomatoes
  2 tbsp tomato purée
  1 tsp caster sugar
  

  
  1 bouquet garni (3 generous sprigs fresh thyme, 2 bay leaves, 2 big sprigs fresh parsley, tied together with string) salt and freshly ground black pepper
  

  
  To serve
  freshly grated parmesan
  

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• Berry Crème Brulée

  Banana and Berry Crème Brulée
  

  Ingredients
  250ml milk
  2 egg yolks
  4 tbsp sugar
  1 large banana, sliced thinly
  small container of raspberries, blueberries and/or strawberries
  

   

  Method
  

  1. Preheat oven to 140C/285F/Gas 1.
  2. Heat the milk in a saucepan until almost boiling and turn off the heat.
  3. Beat the egg yolks and half the sugar until the mixture is thick and pale. Then slowly add small amounts of the warm milk, stirring occasionally, until all is incorporated.
  4. Divide the banana and berries between four ramekin dishes, reserving 12 slices of banana and a few berries for garnish.
  5. Pour the custard over the fruit and place in a deep-sized roasting tin, then add water to roughly halfway up the sides of each ramekin.
  6. Bake for around an hour until just set with a golden top. Remove from the baking tray and allow to cool. When cool enough, transfer to the fridge until chilled through.
  7. When ready to serve, top each dish with three slices of banana and then the remaining sugar. Melt the sugar under a hot grill or with a cook's blowtorch, leave to set for a few minutes then garnish with remaining berries and serve.
     

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• Grape Cocktail

  Grape Cocktail
  

  Ingredients
  6 small green seedless grapes, plus 2 extra to garnish
  40ml/1½fl oz gin
  2 tsp elderflower cordial
  25ml/1fl oz apple juice
  50ml/2fl oz Sauvignon Blanc or similar dry white wine
  

   

  Method
  

  1. Place the six grapes into a cocktail shaker and mash (muddle) with the end of a rolling pin.
  2. Add the gin, elderflower cordial, apple juice and wine and shake well.
  3. To serve, strain the cocktail into a Martini glass and garnish with two seedless grapes threaded onto a cocktail stick.
     

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• Cranberry Smoothie

  Cranberry Goodness Smoothie
  

  Ingredients
  225g cranberry juice, chilled
  6 medium strawberries, hulls removed and cut into halves
  ½ banana, cut into quarters
  ½ cup crushed ice
  

   

  Method
  

  1. Put all ingredients in a Blender. Blend for a few seconds on high speed or until ingredients are thoroughly combined.
  2. Pour into a large glass.
     

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