Bulgogi BBQ Chicken with Mango Slaw

I am sure you have all noticed the posts on the "new year, new me". Part of me feels that it doesn't have to be a new you, you are wonderful as you are. However, it is ok to want to tweak a few things such as your health. Because life isn't about perfection there is always room for growth. Starting off the year with mindful eating and taking the time to feed your body better fuel is a great place to start. This recipe will do just that. I'm obsessed with the crunchy slaw and with mangoes being in season, it tastes like sweet summer! If you are plant-based you can substitute the chicken for tofu or chickpeas! There is plenty of protein in the quinoa and if you are cooking with your intuition why not play around with different green leaves such as spinach. You can never have too many greens! 

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*Serves 2

Ingredients:

For the marinade:

• 1 cup tamari
• ½ cup mirin
• ¼ cup coconut sugar
• 1 tablespoon gochujang (korean chili paste)
• 1 tablespoon fresh ginger, grated
• 4 garlic cloves, minced
• 2 tablespoons sesame oil
• 2 chicken breasts, sliced (or tofu, sliced)

For the slaw:

• 2 cups red cabbage, sliced
• 1 mango, diced
• 2 jalapenos, sliced
• 1 handful fresh coriander leaves
• 1 tablespoon tamari
• 2 tablespoons rice wine vinegar
• 2 tablespoons sesame oil
• 1 cup quinoa or rice of your choice
• 100g bean sprouts
• 2 limes

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Instructions:

In a large bowl combine all the ingredients for the marinade and add the chicken. Toss until well covered and cover with cling film. Let rest for one hour or preferably overnight in the fridge.

In a separate large bowl, toss together all the ingredients for the slaw.

Cook the quinoa as per packet instructions. 

While the quinoa cooks, add the chicken to a frying pan over a medium to high heat. Spoon the marinade over the chicken and cook until the chicken starts to caramelize about 8- 10 minutes. 

To assemble the bowl add the quinoa and chicken and decorate with the slaw. Top with some fresh coriander and a drizzle of olive oil. Squeeze over some fresh lime to taste and enjoy!

Health Fact:

Sprouts increase nutrient absorption and contain Vitamin B12, iron, magnesium and zinc.

Greens, Couscous and Apricot bowl

*Serves 2

This recipe is wonderful because of the aromatics in it. It shows how using fresh mint can uplift a dish and adds a perfect finishing touch. Often mint is saved for desserts and smoothies, but it also adds a great pop of freshness to a bowl or salad. Mint is great for digestion so dont be shy to add a handful where you can. I’ve used couscous in this recipe, but if you would like, you can interchange it with freekeh. Freekeh is an ancient grain that is high in protein so give it a try if you haven’t already! You can also replace the chicken with tempeh or tofu to transform this into a vegan bowl and you cook it the same way you would the chicken.

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Ingredients:

• 2 chicken breasts (or meat sub of your choice) 
• 1 lemon, sliced
• salt and pepper
• 1 handful fresh thyme leaves
• 1 cup couscous, uncooked
• 1 cup vegetable stock
• 1 brown onion, chopped
• 1 garlic clove, minced
• coconut oil
• 1/2 teaspoon cinnamon
• 1/2 teaspoon ground cumin
• 1/2 teaspoon ground ginger
• 1/2 teaspoon cayenne pepper
• 1/2 teaspoon ground coriander
• 100g Turkish apricots
• ¼ cup fresh mint leaves, chopped
• 1 handful fresh rocket
• olive oil and balsamic to dress 

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Instructions:

Preheat oven 180°C.

Place the chicken on a roasting tray. Season and add the thyme leaves. Place the sliced lemon on top of the chicken and roast in the oven for 15 minutes or until cooked through.

While the chicken is in the oven, put a small pot over medium heat and add the vegetable stock, bring to a simmer. Once it begins to simmer, remove from the heat and add the couscous. Cover with a lid and allow to steam, about 5 minutes. When ready, fluff the couscous with a fork and mix well.

In a separate small pot over a medium heat, add the onion and garlic with a dash of coconut oil and sauté until soft. Add the spices and stir to release the flavour. If the spices dry out, add a dash of water. Add the apricots and mix well.

Remove the chicken from the oven and slice into pieces. Add the couscous, onion mix and chicken to a large salad bowl, and top with the mint, almonds and rocket. Toss all the ingredients together with a good glug of olive oil. Season to taste and enjoy!

Health Fact:

Almonds are rich in vitamins and minerals, protein, mono-saturated fats and poly-unsaturated oils. They are also an excellent source of anti-oxidants. You can soak your almonds overnight in water for easier digestion if you like.

-Melissa 

Vietnamese Chicken and Noodles

*Serves 2

Banh Mi originates from Vietnam and is traditionally served on a roll as Vietnamese street food. This bowl illustrates how you can adapt your favourite recipes to a fresh and healthier alternative if you want to cut the bread and opt for a gluten free meal. You can also replace the chicken breast with sliced tofu and prepare it in the same way if you would like to make it vegetarian. 

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Ingredients:

For the chicken:

• 2 stalks lemongrass, chopped
• 1 garlic clove, chopped
• 2 tablespoons tamari (or soya sauce)
• 2 teaspoons sesame oil
• 2-centimeter piece of fresh ginger, sliced
• ½ red chilli (optional)
• 2 chicken breasts (or tofu, sliced)
   

For the Slaw:

• 2 large carrots, julienned
• 7 radishes, thinly sliced
• ½ cup white wine vinegar
• 1 tablespoon coconut sugar
• 1 generous pinch salt
   

For the Bowl:

• 100g brown noodles from your local health store (I like gluten-free alternatives) 
• ½ cup cucumber, sliced
• 2 jalapenos, seeded and sliced
• 1 handful fresh coriander leaves
• 1 lime 

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Instructions:

Add all of the ingredients for the chicken along with the chicken breasts to a medium bowl and set aside to marinate for at least 30 minutes.

Add the carrots and the radishes to a small bowl, and top with the vinegar and coconut sugar. Toss and set aside.

Remove the chicken from the marinade, slice it into strips and add it to a medium frying pan over a medium to high heat with two teaspoons of coconut oil. Fry for six minutes or until it begins to brown. Add the remaining marinade into the pan to coat the chicken and cook for a further two minutes.

Cook the noodles as per packet instructions. Once ready remove from the water and give them a good glug of olive oil so that the noodles do not stick together.

To assemble the bowl, add the noodles, slaw, cucumber, jalapenos, coriander, and chicken. Top with fresh lime to serve.

Health Tip: 

Cucumber is an excellent diuretic. It can prevent kidney stones, flushes out toxins, and balances acidity in the body.

-Melissa 

tea poached asian chicken salad

This salad embodies two of my favourite things, crunch and Asian flavours. It’s fresh and healthy and the poached chicken its just so juicy! I've always wondered how patient a chef is to julienne vegetables but to be honest, with the invention of a peeler that julienne’s that fascination has disappeared. I can how ever confirm that it is a lot of fun grabbing your veg and slicing them into tiny perfect strips for this salad. 

The dressing for this salad takes me straight to Thailand. I can picture myself standing in the street food markets in Kopanghan dunking my chicken satay into the sauce. Some of the best memories of my life were had in Thai food markets. Perhaps that’s why this salad has such a special place in my recipe heart. We hired a scooter and whenever we wanted, nipped to different parts of the island we were on. After feeding an elephant a few bananas we stumbled across this amazing little food court, out in the open, where all the locals got their fill. From fresh sushi, chicken satay’s and fruit shakes this place was like mecca. I'm very open to the fact that I might of ate myself into a food coma that day but I can assure you that it was worth every. Single. Bite. 

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serves: 2

Ingredients:

• lapsang suchong tea
• 2 chicken fillets
• 1 carrot, finely sliced on the length
• small handful of fine green beans
• 1 cup red cabbage, finely sliced
• 4 radishes, thinly sliced
• 1 cup coriander leaves
• 1 cup thinly sliced cucumber
• ½ cup pumpkin seeds, roasted
• ¼ cup toasted sesame seeds

Asian dressing:

• 3 tblsp soy sauce
• 1 tsp grated ginger
• ½ tsp garlic, finely chopped
• 1/3 cup lime juice
• 2 tblsp honey
• 1 tblsp mint, finely chopped
• ½ cup olive oil or sesame oil
• salt and pepper

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Instructions:

Bring 500ml water with tea to the boil in a saucepan. I usually use a small strainer and fill that with the tealeaves, and just put in straight into the water. Add your chicken fillets and simmer for 12mins. You can turn the chicken around at the 6-minute mark. Remove and let cool.  Once cool slice chicken and toss with the rest of the ingredients (that you have julienned by knife or by slicer) and dressing, season with salt and pepper and plate.

Asian dressing:

Blend all the ingredients together and season to taste. 

Serve on a hot summers day with some fresh infused waters! 

-Melissa