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Recipes
Jun 16, 2015 13:10:07 GMT 1
Post by natalie on Jun 16, 2015 13:10:07 GMT 1
My banana Pancakes
Ingredients
2 bananas
45g ground almonds
(high mag)
15g desiccated coconut
1 medium egg, beaten
1-2 tbsp non-dairy milk like almond milk (high mag) (use dairy milk if you prefer it, thus high k+)
Olive oil for frying
or for low, a fat spray oil
1 tbsp chopped pecan nuts
(high mag and k)
1 tbsp honey
Method
Mash one of the bananas in a bowl and stir in the ground almonds and coconut.
Beat in the egg, adding enough milk to the mix make a thick batter.
Heat the oil in a large frying pan and place four spoonfuls of the batter in the pan, keeping them separate.
Cook for 3-4 minutes until golden underneath, and then flip over and cook for a further 3-4 minutes on the other side.
Slice the other banana and serve on top of the pancakes, sprinkled with the chopped pecans and a drizzle of honey.
Bananas
A great food for refuelling – bananas are packed with carbohydrates and they’re rich in potassium, fibre and vitamins C and B6, which is needed for protein metabolism.
Pecans
Pecans are rich in heart-healthy monounsaturated fats and high in vitamin E, an antioxidant. They are also a good source of manganese, a mineral that plays a role in bone health.
Also high in magnesium
Coconut
While it’s true that coconut is high in saturated fat, it is mostly lauric acid, a medium-chain-triglyceride that raises levels of ‘good’ HDL cholesterol and also has antibacterial properties.
Also high in potassium
Serves 2
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Post by natalie on Jun 30, 2015 7:29:32 GMT 1
New summer recipe
Apricot and amaretti trifle
Triple apricot trifle
I think I might like it even better than the classic Nigel Slater 30-minute trifle I usually make. I used the same uncooked mascarpone-based custard, but the intense flavour of the apricots made it quite different.
For 8-10 servings:
8-10 boudoir biscuits or trifle sponges
2-3 tbs apricot jam
small glass Muscat or other sweet dessert wine or sherry
about a dozen ripe apricots (or you can use all dried apricots)
handful no-soak dried apricots
200 g caster sugar
For the cream:
100 g caster sugar
4 eggs, separated
500 g mascarpone
Garnish:
ratafias or amaretti biscuits (optional)
flaked almonds
Use a large glass bowl for this. Split the trifle sponges horizontally if using. Spread them or the boudoir biscuits fairly generously with apricot jam and arrange in a single layer in the bottom of the dish (break some up if necessary to fill gaps, and if there’s a few too many to fit, just pop them on top). Pour over the wine and set aside to soak.
Halve and stone the fresh apricots (quarter them if they are large). Bring the 200 g sugar to a simmer in a wide pan with 275 ml water, making sure all the sugar dissolves. Lay the apricot halves in it in a single layer and simmer gently for 4-5 minutes, turning once. Be careful! if you turn your back for a moment they will collapse into mush! You want them to be tender but whole. When done, lift out carefully with a slotted spoon and set aside to cool a little. Add the dried apricots to the pan. Simmer for 5 minutes or so, then cover and leave to soak for 30-40 minutes. Once drained, you can use the leftover syrup to make sorbet, or top it up with sparkling water for a refreshing drink.
Arrange the poached apricots on top of the sponges and slot the softened dried apricots into the gaps (you can use only dried apricots if you can’t get fresh).
Make the cream: whisk egg yolks and sugar until pale and thick, then thoroughly whisk in the mascarpone. In a separate bowl, whisk the egg whites till stiff, then fold into the egg yolk mixture. Pour this yummy cream evenly over the apricots. Cover and refrigerate for at least an hour.
Before serving, decorate with toasted slivered almonds and candied peel. If you have some amaretti or ratafias, so much the better; add these as decoration too.
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sue
National Support Group Member
Posts: 101 
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Recipes
Jul 23, 2015 12:01:31 GMT 1
Post by sue on Jul 23, 2015 12:01:31 GMT 1
Baked Ginger Bananas
Ingredients (per person - serve in individual dishes)
1 banana 2 ginger biscuits 2 tablespoons fresh orange juice - or if you're feeling adventurous substitute a little of the orange for dark rum! 1 teaspoon of either golden granulated or Demerara sugar A little grated chocolate (optional)
Method:
Slice the banana into circles. Crumble the ginger biscuits and mix in with the sugar. Sprinkle the dry ingredients over the banana. Drizzle over the orange juice/rum. - Microwave for one minute, or pop in the oven until bubbling and golden
- Finally sprinkle over a little grated chocolate before serving
.......delicious with vanilla ice cream
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sue
National Support Group Member
Posts: 101
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Recipes
Jul 23, 2015 12:54:46 GMT 1
Post by sue on Jul 23, 2015 12:54:46 GMT 1
King Prawns with Tomatoes (serves 2)
Ingredients:
400g king prawns (raw or cooked) 2 x 400g tins plum tomatoes in juice 1 large onion 1 clove garlic (optional) 200g of sliced button mushrooms small handful of fresh basil leaves - torn tablespoon of fresh chives - chopped Olive oil
Method:
- finely chop onion & crush garlic if using
- thinly slice mushrooms
- heat olive oil in a large frying pan or wok and lightly fry the onions and garlic
- add king prawns to pan, turning for a few minutes to ensure cooked through
- stir in sliced mushrooms and leave for 2-3 minutes
- then add tinned tomatoes and fresh herbs & allow to simmer for 5 minutes
...... for a high potassium & magnesium meal, serve with baked sweet potatoes (rub with a little oil, sprinkle with salt & bake in the oven for 1 hour at 200c) and some wilted spinach
N.B. This recipe works equally well with prepared squid, or a bag of mixed seafood.
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sue
National Support Group Member
Posts: 101
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Recipes
Jul 23, 2015 13:55:41 GMT 1
Post by sue on Jul 23, 2015 13:55:41 GMT 1
Chocolate Berries
Try these for a quick high potassium/magnesium snack!!! 
Dark chocolate Ripe strawberries Desiccated coconut
Method:
- Melt the chocolate in a bowl of over a pan of simmering water (don't allow the bowl to touch the water)
- Remove from the heat then dip the berries in the chocolate
- Sprinkle the chocolate with a little desiccated coconut
- Leave to set on greaseproof paper
Tip: Leave stalks on to make them easier to dip and eat
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Vee
National Support Group Member
Posts: 69
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Recipes
Jul 25, 2015 12:50:27 GMT 1
Post by Vee on Jul 25, 2015 12:50:27 GMT 1
Salmon fillets with cherry tomatoes
Pre-heat oven to 375oF
Salmon fillets (high in potassium and magnesium)
Cherry tomatoes, cut in half (high in potassium)
Lemon juice
Fresh thyme
Garlic, minced
Black pepper
Lo-salt
Olive oil
Tin foil
* Place each piece of salmon on a sheet of tin foil for wrapping. Add olive oil to the foil sheet and coat salmon in oil (just so slippery not dripping).
* Rub liberal amounts of lo-salt and black pepper in to the skin of each salmon filet. Place skin down on the foil sheet.
* Season other side of each salmon fillet with lemon juice, fresh thyme, additonal lo-salt and a small amount of minced garlic (not too much).
* Place cherry tomatoes over top of salmon until top of salmon is covered in tomatoes.
*Wrap each fillet in the foil.
*Place in baking try and bake for 15-20mins - turning them after 10. Don't over bake.
**Serve with roast potatoes (high potassium) and spinach (high magnesium).
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Vee
National Support Group Member
Posts: 69
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Recipes
Jul 25, 2015 15:53:57 GMT 1
Post by Vee on Jul 25, 2015 15:53:57 GMT 1
Avocado and marmite on toast (not quite a recipe but too delicious not to share)
Bread
Soft Avocado (high K/Mg)
Marmite (high Na)
*Toast bread in toaster or under the grill.
*Spread thick coat of Avocado on top of the toast
*Spread marmite on top of the avocado.
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Vee
National Support Group Member
Posts: 69
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Recipes
Jul 25, 2015 15:56:09 GMT 1
Post by Vee on Jul 25, 2015 15:56:09 GMT 1
Avocado and Banana Smoothie
1 avocado
2 bananas
Greek yogurt
Fresh orange juice
1 tablespoon of honey
*Put all ingredients into blender. Blend until smooth.
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Vee
National Support Group Member
Posts: 69
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Post by Vee on Jul 27, 2015 5:49:35 GMT 1
Fried Halloumi Cheese with Lime and Caper Vinaigrette*A salty starter!*
Halloumi cheese is very high in salt - the saltiest of all cheeses (2.71g/100g), more salty than seawater (2.5g/100g). Plus the salty capers and additional salt makes a great salty starter/lunch option. Ingredients1 pack of halloumi cheese well-seasoned flour Dressing Ingredients2 tbsp olive oil 1 lime 1 heaped tbsp capers, drained 1 tbsp white wine vinegar 1 clove garlic, finely chopped 1 heaped teaspoon grain mustard 1 tbsp fresh corriander leaves, roughly chopped Salt and black pepper Method- Unwrap the halloumi cheese and pat it dry with kitchen towel and slice into 8 slices.
- Whisk all the dressing ingedients together in small mixing bowl.
- When ready to serve the hallomi, heat 2 tbsp of oil in frying pan over medium heat until oil is very hot.
- Press each slice of halloumi into seasoned flour to coat it on both sides, then add to the hot pan. They take 1 minute on each side to cook, so by the time the last one's in, it will almost be time to turn the first one over. They need to be a good golden colour on each side.
- Serve straight away with the dressing poured over and garnished with coriander.
This recipe is taken from Delia Smith's Summer Collection.
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Vee
National Support Group Member
Posts: 69
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Post by Vee on Jul 27, 2015 6:02:14 GMT 1
Tapenade spread
Ingredients
1 garlic clove, crushed
lemon, juice only
3 tbsp capers, chopped
6 anchovy fillets, chopped
250g black olives, pitted
small bunch fresh parsley, chopped
salt and freshly ground black pepper
2-4 tbsp extra virgin olive oil
Method
- Tip the garlic, lemon juice, capers and anchovy into a food processor and process for about 10 seconds. Add the olives and parsley and enough olive oil to make a paste.
- Season with additional salt if necessary. Serve on crackers as snack or lunch option.
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Vee
National Support Group Member
Posts: 69
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Post by Vee on Jul 27, 2015 6:25:33 GMT 1
Mediterranean Salad Feta cheese is high in salt (2.51g/100g). Avocados and tomatoes both high mag and potassium.
Ingredients
Mixed green salad leaves (include rocket for spicy flavour)
8 large tomatoes, quatered
1 cucumber, diced
1 or 2 avocados, peeled, pitted and diced
120g Feta cheese (in brine for extra salt), roughly chopped/diced
handful of black olives
half a red onion sliced
Dressing
Balsalmic vingear
2 tbsp olive oil
salt and pepper
Method
- Prepare all ingredients and mix together in large salad bowl.
- Season with balsalmic vingear, olive oil and salt and pepper.
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Vee
National Support Group Member
Posts: 69
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Post by Vee on Jul 27, 2015 6:55:35 GMT 1
Bacon, avocado and tomato salad *Bacon = high Na; tomato/avocado = high K/Mg
Ingredients 6 bacon rashes, chopped
1 cucumber, diced
8 plum tomatoes, diced
splash of rice vinegar
salt and ground black pepper to taste
3 avocados - peeled, pitted, and diced
chopped fresh coriander
2 green onions, chopped
Method - Place bacon on grill and cook over medium-high heat, turning occasionally, until evenly browned, about 10 minutes. Drain bacon on paper towels.
- Stir cucumber, tomatoes, rice vinegar, salt, and pepper together in a bowl. Gently stir bacon, avocado, coriander, and green onions into the bowl of other ingredients.
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sue
National Support Group Member
Posts: 101
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Recipes
Jul 27, 2015 13:13:36 GMT 1
Post by sue on Jul 27, 2015 13:13:36 GMT 1
Loving your posted recipes Verity The Delia Halloumi recipe has been an absolute fave of ours for years - back to us liking what's good for us!!! |
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Post by natalie on Aug 3, 2015 9:21:50 GMT 1
yummy recipes, thanks, off to buy some halloumi cheese and avocado xx |
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Vee
National Support Group Member
Posts: 69
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Post by Vee on Aug 4, 2015 10:28:21 GMT 1
Another recipe This one may not be quite so good for us because it had tea in it (and milk - maybe you GS' avoid too much calcium?). But anyway, I will not be giving up tea and the salty flavour makes it even more delicious!
Salted Butter Tea
Ingredients 1 litre of water
1 or 2 teabags (depending on preference) of plain or smoky black tea (Lipton’s black tea; Lapsang souchong)
1/2 or 1/4 teaspoon salt
2 tablespoons butter (salted)
125ml of full fat milk
Method
- Bring the water to a boil, and then turn down the heat.
- Put the 2 bags of tea (or two spoons if loose leaf) in the water and let them steep while water is boiling for a couple of minutes, remove bags/strain.
- Combine tea plus salt, butter and milk in the blender and blend for 2-3 minutes.
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