A fresh start in food…

By Melanie Leyshon

Home-delivery food service Hello Fresh is not a takeaway, more a  ‘make-at-home’. All you do is browse online and choose three meals from their current recipe selection. Each week a box of quality ingredients (meat is ethically reared and fish comes from sustainable sources), together with step-by-step recipe cards, is delivered to your home.

Hello Fresh Butterflied Mexican Chicken

Since the launch last year, 3 million meals with an international flavour have been delivered across the UK. Hello Fresh best-sellers include prawn and prosciutto linguine and lamb kofta with almond couscous and cucumber salad. Prices start from £36 for three veggie meals for two. Patrick Drake, who started the company and heads the creative recipe team, talks to HFG.

What your background?

I was a lawyer at Goldman Sachs, but always loved cooking and teaching, so I decided to quit law and try to get a cooking show! I remember writing down this notion one day at work, along with the five steps I’d need to take to get there.

Patrick Drake founded Hello Fresh

How did you get on…?

Step one – to get as many culinary mentors as possible, so I started cooking in the kitchen of my firm at lunchtime. After work, I’d hop a cab and swap pin stripes for chef's whites on the way to the Cuckoo Club in Mayfair, while weekends were spent working for top Spanish chef Jose Pizarro. Pretty soon I resigned from my job… and, when I told my boss I wanted to get into cooking on TV, he almost choked on his cappuccino. What followed were petrifying auditions at New York’s Food Network, hours making videos for YouTube and a stint with Heston [Blumenthal] at the Fat Duck in Bray. Five years on, I’m happy to say I have a TV series in 47 countries and Hello Fresh, my food company, which teaches thousands of people to cook from the comfort of their kitchen. It's almost scary how my thoughts turned into reality.

Hello Fresh are fairly healthy meals that come in generous portions?

Yes, it’s all about healthy food, but we are not a pure health food company. We design each recipe to be nutritious, balanced and fresh, but if we think a spoonful of crème fraîche will complete the dish, we'll add add it (your readers can use reduced-fat ingredients, if they prefer). The biggest problem in the UK is the amount of processed food people buy and the gap that creates between that and our vision of preparing simple healthy meals at home. Nutritious, home-cooked food shouldn’t be seen as an indulgence but rather an everyday habit.

Are you health-conscious?

I have a busy lifestyle and need to refuel at least every two hours to keep going – as my friends and colleagues know! Many of us tend to put healthy food last, but it should be our priority. Whenever I’m tight for time, I force myself to take the time to eat and that way I work far more efficiently.

There’s an international flavour to Hello Fresh dishes…

That’s because I'm from London, although my family lives in Hong Kong and I've lived in France, Japan and Hong Kong - I love to move around - keeps life adventurous!

For details of the boxes, visit hellofresh.co.uk

Vegan, Quinoa Vegetable Salad

Though I am not a vegetarian or vegan myself, I do appreciate a clean, wholesome, meatless dish but I am so bored of the same old green salad: lettuce, bell pepper, cucumber, and dressing. While going through my pantry today I discovered two unopened bags of quinoa, one red and one white, and thought...why the heck not try cooking something new? And with that, I was off.

This recipe is inspired by my friend Tressa, and all other vegetarians (and vegans) out there. It truly is delicious, if I do say so myself. This is the perfect recipe to make at the beginning of the week and keep in your fridge for an easy grab-in-go lunch. I especially love this recipe because it can go many hours without being refrigerated because it doesn't have any meat or dairy products....BONUS!

I am incredibly pleased with this new recipe, it is super healthy and is sure to keep you full!

Veggies mixed with dressing

Add cooked quinoa to veggies

Stir, stir, stir

Package and store for the week

Veggie-packed quinoa:

yields 4-6 servings

- 1 cup quinoa

- 1 1/2 cups vegetable broth

- 3 stalks celery

- 1 medium carrot

- 1/2 bell pepper

- 1 cup red cabbage

- 1 can diced tomatoes

Dressing:

- 1/3 cup olive oil

- 1/4 cup apple cider vinegar

- 2 tbls. dijon mustard

- ground pepper

- juice of 1/2 lemon

- 1-2 tabls. honey or packet of stevia (optional but encouraged) 

Directions:

1. In a medium saucepan, bring to a boil 1 1/2 cups broth (or water, I just used broth for added flavor), 1/2 cup red quinoa, and 1/2 cup white quinoa. Once at boiling, reduce to simmer and cover for 15 minutes, or until quinoa has absorbed liquid and expanded. 

2. While quinoa is cooking chop bell pepper, cabbage, carrots, and celery. 

3. Combine dressing ingredients. Add the vegetables above and drained diced tomatoes to dressing and mix together. 

4. Once quinoa has cooled to room temperature, add to the vegetable mixture and combine until dressing evenly coats all ingredients. 

5. Finally, transport to a container and refridgerate until ready to eat.

6. Enjoy! 

Fun Facts: Quinoa

http://www.huffingtonpost.ca/diana-herrington/7-benefits-of-quinoa_b_3363619.html

1. High in protein -- its protein balance is similar to milk and has more protein compared to rice, millet or wheat.

2. A good source of riboflavin -- riboflavin helps reduce the frequency attacks in migraine sufferers by improving the energy metabolism within the brain and muscle cells.

3. The saponins from quinoa are used to promote healing of skin injuries in South America, making it a good antiseptic.

4. It's alkaline-forming. Although it is not strongly alkaline-forming, it is comparable to wild rice, amaranth, and sprouted grains.

5. It only has 172 calories per ¼ cup dry quinoa.

6. Since it is not related to wheat or grain, it's gluten-free. Millions are discovering they feel better and lose weight when they reduce gluten grains or at least wheat products. 

7. It is a complex carbohydrate with low glycemic index. This is again good for weight management. 

Wishing you a healthy day, the Tori May way!

Until next time, 

xoxo

-T

Tina tries... Up close and personal

By Tina Betts

In her first ever gym session, Tina is put to work by her personal trainer…

I’m nervous about meeting my personal trainer for the first time. My most pressing worry is… argh, what do I wear?

My trainers are caked in mud, as the last time I used them was for gardening, and my trackie bottoms are stored safely in a suitcase on top of the wardrobe (they’re certainly going to need an iron!)

But with trainers cleaned and bottoms pressed, I'm ready to meet my nemesis… Nuffield Health’s Lloyd. Turns out he’s a laid-back kind of guy who quickly puts me at ease, but just as quickly puts me to work. Taking into account last week’s MOT and having listened to my goals, he’s worked out a programme for me. I start with a set of exercises, so he can gauge my fitness level (squats, twists, mountain climbing). With each set he ups the challenges. So far, so good as, 20 mins in I'm still standing and confident I can get through this first session without looking like a numpty.

I resist the urge to giggle every time Lloyd asks if I can "feel it in my glutes yet?" I have no idea where my glutes are (I now know they’re bottom cheeks, and yes, I can feel them). I’m also introduced to my core – that’s tummy, mid and lower back, hips, shoulders and neck regions. And, boy, do they get a work out (I’m really feeling it the next day).

Was the workout worth it? Well! I’ve overcome my reluctance about gyming it - I’m even excited about my next session. Best thing is, I’ve realised I can do it. Over the next few weeks Lloyd is going to help me build up my stamina and, to help, he’s suggested I fit in a cardio session. So next week you can read all about my aqua aerobics session. Now where’s that cossie?

Personal training sessions at Nuffield Health Fitness & Wellbeing Centres cost from £55 for a single session. A five-hour booking costs £230 (that’s £46 a session) but it’s cheaper if you pay by direct debit. See www.nuffieldhealth.com.

We’d love to hear about your endeavours to get fit… 

Get all your five-a-day in one dish!

By Harry Eastwood

This salad is a deconstructed version of ratatouille, which makes for a delicious, fresh and full-flavoured alternative to the traditional vegetable stew. It can be made ahead – and, in fact, tastes even better. It ticks plenty of health boxes as it’s high in fibre and low in calories, fat, saturated fat, sugar and salt. Most people can enjoy it, as it’s vegetarian, gluten-free and dairy-free. And the best thing about it? One serving counts as a full five portions of your five-a-day.

Ratatouille salad with anchovies and lemon

Serves 4

1 large aubergine, cut into small cubes

2 medium courgettes, topped, tailed and cut into very small cubes

4tbsp olive oil

1 large Spanish onion, peeled and finely diced

1 medium yellow pepper, cored and chopped into small cubes

1 medium orange pepper, cored and chopped into small cubes

2 garlic cloves, crushed to a paste

3 anchovies, very finely chopped

10 medium ripe tomatoes on the vine

Freshly squeezed juice of ½ lemon

Handful of basil leaves, torn from the stem

1. Heat a large frying pan until very hot.

2. Toss the aubergine and courgette cubes in the olive oil until evenly coated. Add them to the hot frying pan and cook over a high heat for 5 min, until the edges have turned a golden colour. You may find that you need to do this stage in two batches.

3. Tip the hot vegetables into a large bowl with the onion, peppers, garlic and anchovies. Season generously with pepper, then cover with clingfilm. Set aside for 10 min, while you prepare the tomatoes.

4. Chop the tomatoes in half and scoop out the seeds and centre with the help of a spoon. Finely chop the flesh, then add to the bowl with the rest of the ingredients.

5. Finally, squeeze the lemon juice over the salad. Set aside (wrapped in clingfilm) for 1 hr in the ambient temperature of your kitchen to let the flavours mingle and develop. Scatter the basil leaves over just before serving and add more pepper if needed. Serve with crusty bread, if you like.

SWAP IN/SWAP OUT

I love the savoury flavour the anchovies bring, but you don’t have to add them – this ratatouille is delicious without. You could include pine nuts if you want the salad to be a little more hearty and reduced-fat feta or mozzarella chunks are lovely thrown in at the last minute, too.

Per serving: 210kcal, 6g protein, 12.8g fat, 2g saturates, 19.2g carbs, 17.1g sugar, 9g fibre, 0.3g salt, 77mg calcium, 2.7mg iron

 

Harry’s supporting our mission to Fight the Fads – Make Every Meal Healthier. To find out why she’s rallying against the fad diet industry, pick up our October issue.

For more substantial salad recipes, check out Harry Eastwood’s A Salad For All Seasons (Bantam Press, £20).

Comfort Food: Round two!

Time for a hearty meal that will make the transition from summer to fall a breeze! As you will quickly discover, I love healthy food that tastes like comfort food! And that is exactly what this recipe and the one in my last post are all about!!! 

On today's menu: Stuffed Zucchini boats accompanied by a blue cheese, wedge salad. YUM! Healthy, easy, and delicious! The zucchini boat recipe was featured on my last blog and was a big hit, so I thought why not share the recipe with all of you! 

To start:

Fresh, crisp, and delicious ice-burg wedge

Main Course:

Chopped onion, green bell pepper, and minced garlic

Sauce: onions, bell pepper, garlic, ground turkey, spices, tomato sauce

Assembled in (beautifully) scooped out zucchini boats, topped with parmesan cheese

Final result, hot out of the oven...mmm

Recipe: Iceberg, blue cheese wedge:  

serves 4

- one iceberg lettuce head, quartered

- 3/4 pint cherry tomatoes, halved

- 1 avocado, chopped

- 4-6 strips of bacon, cooked and crumbled

- chunky blue cheese dressing

- ground pepper (optional)

Directions:

Place one-quarter of iceberg head on each plate, then simply assemble the other condiments around the lettuce. Finish it off by drizzling the blue cheese dressing, and ground some fresh pepper over the top.

Stuffed Zucchini:  

serves 6

- 6 zucchini

- 1 green bell pepper, chopped

- 1 yellow onion, chopped

- 3-5 cloves of garlic

- 1- 24 oz jar of your favorite tomato sauce

- 25-35 oz of ground turkey

- 1 tbsp. Italian seasonings

- 1 bay leaf

- salt and pepper (to taste)

- red pepper flakes (to taste)

- 1/2- 3/4 cup grated parmesan

Directions:

1. Pre-heat oven 425 degrees

2. Saute bell pepper and onions in 2 tbsp. of olive oil for 3-5 minutes over medium-high heat, until vegetables begin to soften. Next add the minced garlic until it becomes aromatic, 30 sec- 1 min.

3. After that stir in the ground turkey, and saute unitl it is cooked through. When this is done, it is time to add the tomato sauce, italian seasonings, salt, pepper, red pepper flakes, and lastly the bayleaf.

4. Stir until everything is well combined, then cover and reduce to a simmer for (ideally) 1/2 hour to an hour, but if you're in a time crunch aim for at least 15 minutes.

5. Next scoop generous amounts of sauce into zucchini boats that have already been placed into a 9 by 13 inch baking dish. Finally, top the whole dish off with parmesan cheese and bake 25 minutes, or longer if softer zucchini is desired.

There it is! One very satisfying, delicious meal!

Wishing you a healthy day, the Tori May way!

Until next time, 

xoxo

-T

Tina tries…

In our new series on shaping up, Healthy Food Guide’s art director Tina Betts starts on her journey towards a proper exercise plan to supplement her day-to-day walking…

By Tina Betts

How did it happen? I’m 43, and things are starting to sag. I haven’t changed my eating and drinking habits, so age is starting to catch up with me. I inherited my ‘walk everywhere’ gene from my Dad. I don’t have a car, so think nothing of whizzing down to Sainsbury’s with my trolley bag. But despite frequent trolley dashes, there’s a big but – my big butt, in fact! I’m lucky that I’ve always been a healthy weight, but it’s starting to creep up, the muffin top is rising steadily and there’s no way I’m going to fit into my dream 40th birthday dress again, at least not the way things are going.

My fear of exercise means I’ve never liked the gym or classes. It’s the classic ‘I was always the last to be picked’ for the team at school. It’s made me a tad anxious in sporting environments.

But that all changed a few weeks ago. As part of a work feature, I tried a yoga class for the first time with my work colleagues. And I could see the attraction of exercising as a group. In fact, I rather enjoyed it. And so, Tina tries… was born. It’s a week by week log of my mission to get fit - and get me back into that party dress.

My first stop was the Health Check at Nuffield Health at their flagship centre at London’s Cannon Street (it’s really more hip hotel than soulless gym). All members go through checks before starting their fitness plan.

Nuffield Health’s senior wellbeing adviser Katarina Berceliova took me through my body MOT, checking my BMI, resting heart rate, blood glucose levels (all healthy) and quizzed me about my sleep patterns (fine) and lifestyle habits (cholesterol and alcohol quotas not so fine). Generally, at 5ft 5in and 9 stone 3lb, my BMI at 21.2 is very good and my blood pressure spot on. But I know I need to do something about my fitness levels – I’ve reached the age where you can’t take anything for granted. 

I came away feeling optimistic with three main Wellbeing Action points: to monitor my blood cholesterol, up my water consumption and increase my activity and fitness levels.

Come back next week to read about my first ever session with my personal trainer. I have to admit, just those words make me nervous…

Gluten-free cooking made easier

By Norma McGough

If you’ve been diagnosed with coeliac disease, adapting to a gluten-free diet can seem daunting at first, but with a few ingredient switches, you can still enjoy your favourite recipes. Try these…

* There’s a lot of gluten-free pasta available now, so you can still enjoy spaghetti bolognese and lasagne if you also use cornflour for your cheese sauce and buy a gluten-free bolognese sauce.

* Try alternative cereals such as quinoa and teff. Quinoa is nutritious (it contains protein, fibre, iron and folate) and ideal as a basis for salads – and teff adds a delicious nutty flavour to biscuits. 

* If you’re ever stuck for ideas in the kitchen, branch out into different cuisines: Mexican meals include a lot of corn and rice, which are both naturally gluten-free cereals, so you could maybe go for corn tacos with chilli, guacamole and salsa; Indian and Thai curry sauces, also served with rice, are usually made with combinations of onions, garlic, ginger and fresh chilli with spices, maybe with coconut milk or ground nuts, so are often gluten free, too. 

* A bit of experimentation, plus speciality flours and baking aids (including gluten-free baking powder, bicarbonate of soda and xanthan gum) can make gluten-free baking a success. It’s the gluten that gives your bread, cakes and pastry the right texture and provides structure, which is why gluten-free bread can be dry and solid, and cakes and pastry a lot more crumbly. But there are many speciality flours available in supermarkets that work perfectly well in your favourite recipes.

Want more help or information? Visit Coeliac UK’s website. Whether you’ve been diagnosed, are seeking a diagnosis or need information to support friends and family with coeliac disease and dermatitis herpetiformis, Coeliac UK is there to help. It provides a range of member services to help you understand more about coeliac disease and the gluten-free diet, including access to its Recipe Database, electronic Food and Drink Directory and Venue Guide.