Admit it, we’ve all been there and indulged in weekend of excess; a few too many glasses of Prosecco, one too many squares of Green and Black’s with some late nights thrown in for good measure. But that is no excuse to abandon our healthy eating plans- just get back on track with this quick and healthy recipe!
"This simple and fresh meal can be whipped up in no time at all. Play around with it, try different kinds of rice from brown long grain to wild – have fun."
150g rice (risotto or otherwise if you use other rice, you may need to vary the liquid)
1.2 liters of vegetable stock
3 cups of peas
1 25g basil
1 tea spoon of apple cider vinegar
1 stick celery
2 white onions
2 cloves garlic
Sprinkle of chilli flakes (optional)
- Finely dice the onions and celery. Crush the garlic and pop in pan with butter.
- Boil the kettle and make the stock while you add the onions to the garlic and fry for a minute or two. Add the celery.
- As the celery softens, throw in the rice and fry for a minute
- Slowly start to add in the stock, a little at a time. Keep adding and stirring. Taste and season occasionally as you continue to add in the stock, ensuring the rice does not go mushy and it is well seasoned to your taste.
- In the meantime, pop 2 cups of peas (cooked), the juice of 1 lemon and the basil into a blender. Add water as needed to make a pea puree.
- As you finish adding in the stock to the rice, pop in the last cup of peas and the puree. Stir together and add the chilli flakes. Heat everything through.
- Serve for a delicious and simple dinner for all the family. Enjoy xx
Courgette Frittata and Roasted Peppers
Out lovely and talented teacher Kate Bishop keeps us on the straight and narrow with another Meat Free Monday Recipe
In the winter months it’s tempting to resort to sugary, over processed stodge! This recipe is a sure fire way to inject some sunshine into these dark evenings… Although it’s a meat free recipe this dish provides plenty of protein and calcium, while the peppers are full of antioxidants.
Get cracking those eggs!
- 2 courgettes
- 2 cloves of garlic
- Small handful of pine nuts or pistachios
- 4 eggs, lightly whisked
- Handful of chopped herbs: basil/mint
- 1 pack Feta cheese, cubed
- 3 peppers, halved.
- Small box of cherry tomatoes
- 10 black olives
- 2 tsp capers
Set the oven to Gas mark 4: stuff the peppers with the olives, capers, and tomatoes and cook for 25 minutes.
Fry the courgettes, garlic, herbs and nuts for 10 minutes
Once the vegetables are browned add the eggs and cheese mixture, stir slowly, and cook on a medium heat for 10 minutes. or until the frittata is set.
Carefully remove the frittata from the frying pan and serve with the peppers and a green salad.
Meat Free Monday
Ribolitta Tuscan Bean Soup
Here at Studio One we are all about balance and making healthier life style choices. As part of this we have developed The Studio One Method which introduces the concept of mindfulness to the way we eat and workout. By making just one small change a month will help you maintain a healthier life style in the longer term. So why not start today and introduce a Meat Free Monday into your week?!
Ribolitta is a great Vegetarian option full of antioxidants, fibre and bean-y goodness! It can easily be prepared at the weekend and stored in the freezer for when you need a speedy Monday night supper. It’s a great cold zapper and post workout fuel as well- so enjoy!
Ingredients (serves 2)
- 2 garlic cloves, diced
- 1 potatoe, peeled and cubed
- 1 small onion, diced
- 1 savoy cabbage, cut into ribbons
- 2 carrots, peeled and diced
- 1 courgette, diced
- 1 can of cannellini beans
- 2 sticks of celery, finely sliced
- 1 tsp of tomato paste
- Handful of fresh herbs- basil and parsley work well.
- 2 pints of vegetable stock
1. This one is easy peasy! Fry all of the ingredients except the stock in 2 spoons of olive or coconut oil for 10 minutes of a low heat. The smell should be amazing!
2. Add the stock, bring to the boil and then simmer for 45 minutes.
3. Add a sprinkling of fresh herbs and you are ready to enjoy!