Jovina cooks Greek: Chicken with Tzaziki

Chicken Tenders

4 servings

Ingredients

1/2 cup plain Greek yogurt

1 tablespoon extra virgin olive oil, plus extra for the grill pan 

1/2 tablespoon fresh lemon juice 

1/2 teaspoon dried oregano 

1/4 teaspoon coriander 

1/4 teaspoon paprika 

1 clove garlic, minced

Kosher salt and freshly ground black pepper

1 pound chicken tenders, about 8

Directions

Mix the yogurt, oil, lemon juice, oregano, coriander, paprika, garlic, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a medium bowl until fully blended. Add the chicken and mix to coat. Cover and refrigerate for 2 to 4 hours.

Now make your cucumber sauce, Tzaziki and put it in the fridge as well.

When you are about one hour before your meal take out the chicken mini fillets and allow to reach room temperature, about 30 minutes, then fry in olive oil till cooked. They can be kept warm in the oven.

Cucumber Sauce

Ingredients

1 cup plain Greek yogurt

1 peeled and seeded cucumber, finely diced 

1 1/2 tablespoons freshly squeezed lemon juice 

1 tablespoon chopped fresh dill or 1 teaspoon dried

1 clove garlic, grated

¼ cup feta cheese

Kosher salt

Directions

Combine the yogurt, cucumber, lemon juice, dill, garlic, feta cheese, and 1/4 teaspoon salt in a medium bowl. Chill, covered, for at least 30 minutes to let the flavors blend.

Serve the Tzaziki with your cooked chicken.

Jovina cooks: Sea bass, stuffed tomatoes and sweet potato cakes.

To assemble the meal you will need to start with the sweet potato cakes.

olive oil cooking spray

one large egg

half teaspoon salt

1/4 teaspoon black pepper

1 teaspoon honey

some fresh or dried thyme

1/4 cup minced spring onions

1/4 cup or 1oz of almond flour

2 sweet potatoes

Microwave your sweet potatoes for approximately 7 minutes (depends on your oven and size of potatoes)

Pre-heat your oven to 400 degrees F.

Line a rimmed baking sheet with parchment paper or a silicone sheet and spray with oil.

In a medium bowl whisk the egg, salt, pepper, honey, spring onions and thyme.

Add the ground almonds and cooked and mashed sweet potato.

Mix well.

Form six patties and flatten on the baking sheet with your hand or a rolling pin or spatula.

spray with oil and bake for 15 minutes.

Then turn, spray with oil again and bake for another 10 minutes.

Now make your Sweetcorn Creamy Stuffed Tomatoes.

4 medium sized tomatoes

2 cups of sweetcorn either tinned or cut from 4 fresh ears.

4 tablespoons mayonnaise

3 tablespoons minced spring onions

salt and black pepper

1 cup grated cheddar cheese

1 tablespoon fresh parsley

pre-heat oven to 400 F

cut the top off the tomatoes, remove the seeds and pulp with a spoon.

turn upside down and dry on kitchen towel

Combine the corn with the remaining ingredients

Fill the tomatoes with the mixture and bake for 15-20 minutes till the cheese bubbles.

Now make the Sea Bass with Caper Sauce

one pound of sea bass cut into smaller portions

salt and pepper to taste

caper sauce

3 tablespoons lime juice

3 tablespoons avocado oil

2 teaspoons red wine vinegar

one spring onion minced

1 tablespoon of capers drained and chopped

1 de-seeded jalepeno pepper minced

one glove garlic

mix all of these sauce ingredients together.

fry the fish fillets for two minutes each side.

Then add the sauce ingredients and turn the heat down for 5 minutes

Serve immediately.

The fish is the most time critical of the components of this meal.

Enjoy.

Low carb kitchen: Spiced yoghurt chicken

INGREDIENTS

4 chicken legs, skin on
1 tbsp olive oil
5 tbsp natural yoghurt

For the marinade:

1 tbsp fresh ginger (peeled and minced)
5 garlic cloves, peeled and crushed
1 fresh chilli, deseeded and chopped (optional)
1 tsp garam masala
1 tsp hot chilli powder
½ tsp ground cumin
½ tsp turmeric
½ tsp paprika
½ tsp sea salt

CREATE IT

1. Preheat oven to 180°C and use the olive oil to grease a baking sheet. 
2. In a large bowl combine all the ingredients for the marinade and stir in the yoghurt.
3. Coat each chicken leg evenly with the yoghurt mixture ensuring to cover the top and underneath.
4. Place the chicken on a plate in the fridge and marinade for a minimum of 30 minutes.
5. Add the chicken to the prepared baking sheet and place in the centre of the preheated oven for 50 minutes.
6. Sprinkle with fresh coriander (optional) before serving. 
7. Great with roasted cauliflower or wilted spinach. 

Low carb kitchen: cheese crackers

Ingredients

100g almond flour

1 egg

40g unsalted butter

250g extra strong cheddar cheese grated

half a teaspoon of oregano

Method

pre-heat the oven to 180 degrees and line a baking sheet with parchment paper

In a large bowl mix the almond flour with the egg, butter and oregano

Add the cheese and combine to form a dough using your hands if you need to

split the dough into two rough balls and place between two pieces of parchment paper one at a time

flatten with the palm of your hand and then a rolling pin till they are about 4mm thick

Place these flat in the fridge or freezer to allow the dough to cool and harden a bit

When ready, say 30 mins, use a cutter or shaped container eg egg cup to form your biscuits and put them on the prepared baking sheets

bake in the oven for 10 -12 minutes till golden

allow to cool on the sheet before removing and eating.

Low carb kitchen: Almond pancakes

Ingredients

125g ground almonds

1 egg

90mls milk

1tbs inulin powder or granular sugar substitute

half a teaspoon of gluten free baking powder

half a teaspoon of vanilla extract

pinch of salt

4 strawberries and 12 blueberries

20g dark chocolate melted

butter or coconut oil

Method

whisk the egg, milk and vanilla in a bowl

add the ground almonds, salt and baking powder and inulin powder and beat till smooth

heat a large frying pan on a medium heat and put enough butter or coconut oil in the bottom to coat it.

spoon the mixture into the pan to make four pancakes

when the pancakes bubble on top and firm a the edges and then flip and cook till golden brown

transfer to a warm plate

add the berries to the frying pan and reduce the heat to low

melt the chocolate in the microwave

add the berries to the pancakes and drizzle over the warm chocolate sauce

Natural and Low Carb Kitchen: Easy lemon pots

INGREDIENTS

2 tbsp extra thick double cream
2 tbsp mascarpone
2 tbsp inulin or other sweetener
Juice of 1 lemon
Pinch of sea salt

Method

1. Put the cream and mascarpone into a bowl – whisk a little to thicken to desired consistency.
2. Stir in the lemon juice.
3. Add the salt and inulin, and gently combine.
4. Divide into two glass ramekins, top with a little lemon peel to decorate and place in the fridge until ready to eat.

Keto Mojo: Christmas and New Year Recipes

Keto Mojo is a comprehensive site that has great winter holiday recipes that you can use for any special New Year dinner you intend to make, or indeed at any time of the year.

Main meat dishes and impressive desserts are the main focus, but there are also plenty of canapes and side dishes as well as vegetable options.

Find out more at : Delicious Keto Christmas Menus & Recipes | KETO-MOJO (keto-mojo.com)

CrossFit: exercise, diet and research

CrossFit is a website which you may enjoy visiting.

In one site you can find detailed exercise advice, often in the form of videos, for strength training, recipes, and research findings related to health and dietary composition.

There is information on the low carb diet, which is particularly helpful for those with diabetes, who wish to lose body fat, or who wish to reduce their cardiovascular risk.

Lectures by a wide variety of speakers are also included.

https://www.crossfit.com/essentials

Jovina cooks seafood: New England Clam Chowder

America’s Culinary Food Stories-New England Clam Chowder
by Jovina Coughlin

From Manhattan to New England, clam chowder is known for its competing varieties as much as for its comforting briny flavor. It seems every state on the East Coast has its own take on the popular soup.
New England clam chowder is the most well-known and popular clam chowder. Though it’s named after New England and associated most with Massachusetts and Maine, food historians believe that French, Nova Scotian, or British settlers introduced the soup to the area and it became a common dish by the 1700s. The soup continued to gain popularity throughout the years and, according to “What’s Cooking America”, was being served in Boston at Ye Olde Union Oyster House (the oldest continuously operating restaurant in the country) by 1836.
New England clam chowder, occasionally called “Boston Clam Chowder,” is made with the usual clams and potatoes, but it also has a milk or cream base. It is usually thick and hearty; Today. the soup can be found all over the country but is still most popular in the North East.
New England Clam Chowder
Yield: 8 to 10 servings
Ingredients
3 strips thick-cut bacon
1 tablespoon unsalted butter
1 medium onion, cut into 1/4-inch cubes
1 medium leek, washed and sliced
2 celery ribs with tops cut into 1/4-inch slices
1 teaspoon chopped fresh thyme leaves
2 bay leaves
1/2 teaspoon seafood seasoning (Old Bay)
3 medium-size white potatoes, peeled and cut into 1/2-inch cubes
1/2 cup all-purpose flour (optional, you can thicken the soup by using double cream and cut down on the seafood stock)
4 cups seafood stock or bottled clam juice, divided
1 pound chopped fresh clam meat with juices or 2 (6.5 oz) cans of clams in broth
Kosher salt to taste
2 cups half & half
1 teaspoon white pepper
Chopped fresh parsley for garnish
Directions

Place a 4- to 6-quart pot over medium-low heat. Add the bacon and cook, turning occasionally, until crisp, 10 to 12 minutes. Remove the bacon, leaving the fat in the pot, and crumble into small pieces onto a plate; set aside.
Add the butter, onion, leek, celery, thyme, seafood seasoning and bay leaves to the pot. Cook, stirring often, until onions and potatoes are tender, 6 to 8 minutes.
Return the bacon to the pot and increase the heat to medium-low.
Dissolve the flour in 1 cup of the clam broth or seafood stock. Add the mixture gradually, stirring continuously, until incorporated. Stir and cook 5 minutes. (or you can take the worry about lumpy soup by not using it at all!)
Increase the heat to medium and slowly add the remaining clam broth or stock, 1 cup at a time, incorporating it into the mixture before adding more.
Increase the heat to medium-high and add the clam meat with its juices. Keep stirring 5 minutes, until the clams are tender.
Add the cream slowly; then stir in the white pepper.
Discard the bay leaves before serving. Garnish each serving with chopped parsley.
Note
Many USA supermarkets carry frozen, chopped clam meat in 1-pound containers, which is fresher than canned and just as convenient. Simply defrost before using.

My comments: I’ve had the pleasure of having several different versions of clam chowder in various parts of the USA and the creamy version without added tomatoes is my favourite. I’ve had it in New England and San Francisco.  I can’t remember where I had the one that had tomatoes in it, but I was rather disappointed. How you make this soup will depend on how low you wish to cut carbs and how tolerant of wheat you are. Clam chowder is very filling so you will need only light accompaniments eg a salad or fruit.

 

Low carb store: Aubergine bake

AUBERGINE BAKE

INGREDIENTS
2 shallots, peeled & chopped
100g mushrooms, sliced
2 garlic cloves, peeled and crushed
2 large tomatoes, thinly sliced
1 aubergine
1 tin chopped tomatoes (400g)
2 tbsp fresh basil leaves, torn
Sea salt & black pepper
3 tbsp olive oil
1 mozzarella ball, roughly chopped
100g strong cheddar, grated

CREATE IT
1. Heat 1tbsp of olive oil in a large frying pan and soften the shallots over medium heat.
2. Add the mushroom and cook until beginning to soften (use more oil if needed).
3. Add the garlic and cook for a further 1 minute.
4. Drain most of the liquid from the tinned tomatoes and add to the pan with a pinch of salt and pepper, keep on a low heat whilst you cook the aubergine.
5. Slice the aubergine into rounds about 1/2cm thick and use the remaining olive oil to brush each side.
6. Cook the aubergine in batches in a hot griddle pan to soften and colour, turning half way through (2-3 minutes each side). Place on a plate to uselater.
7. Take an oven dish and add a layer of the tomato sauce to just cover the base.
8. Layer half the aubergine on the sauce and top with the tomato slices.
9. Scatter the chopped mozzarella on the tomatoes.
10. Use the remaining aubergine to add another layer.
11. Stir the basil through the remaining tomato sauce and pour over the aubergine.
12. Top with the grated cheddar cheese.
13. Place in a pre-heated oven on medium heat for 30-40 minutes until the cheese is melted and bubbling.
14. Serve with a fresh green salad.