Friday, September 15, 2017

Chef Simon’s super-healthy salmon en croute recipe

ALL of hospital superchef Simon Smith’s recipes for Slimpodders are created with busy people in mind and this week I’d like to share his Salmon en Croute recipe. Enjoy!

 

SALMON EN CROUTE

Serves 4
Preparation time: 10 min
Cooking time: 10 – 15 mins

Ingredients

4 * 130g Salmon supreme (skinless)
4 shallots (diced)
1tsp. Fresh dill (chopped)
1tsp Fresh chives (chopped)
1tsp Fresh parsley (chopped)
2clvs Garlic
Lemon juice
10g butter
1 lemon
2 *4ply Filo Pastry

Equipment

Baking tray
Frying pan
Chopping board

Preparation

  1. Place salmon fillets on to a plate and season; place the frying pan on a low heat on the cooker.
  2. Add the 10g of butter and melt, place the salmon supremes in the pan with the skin side down.
  3. Add the garlic, shallots, and herbs and squeeze ½ the lemon into the pan. Cover the pan, cook for approx., 2 mins, the salmon supremes should be light pink on the outside but still uncooked in the middle.
  4. Place the Supremes onto a plate and keep the pan with the juice in it.
  5. On a lightly floured surface cut the sheets of filo in half to make 4 rectangle pieces
  6. Place a portion of salmon into the middle of the pastry and add a teaspoon of the lemon butter juice from the pan on to each fish.
  7. Trim the width of the pastry to a centimetre from the tips of the salmon. Fold along the length of the supreme one layer at a time brushing each layer with melted butter and tuck the pastry under the fish to make a tight parcel. Crimp the ends with a fork. Repeat with the other portions and place on a baking tray.
  8. Bake in a pre-heated oven on 190C / Gas 5 for approx. 10min or until pastry is golden brown.
  9. Remove from oven and serve with fresh vegetables and new potatoes or couscous . This dish goes great with a helping of garlic and cracked pepper creme fraiche.

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Monday, September 11, 2017

Let’s lose some inches now the holidays are over

Lose some inches weight loss success book

THE holiday season is over so let’s get motivated and lose some inches! For many people, holidays really mess up daily routines so now’s the chance to get back in the groove and get motivated to shift some inches!  I’m going to help you with a quick recap on goal-setting and a couple of tasks to kick you off!

If you’re a member of our private Slimpod group on Facebook, then Debbie is running some special motivational threads in there for the next few weeks.  If you’re not on Facebook then watch out for my blogs for the next few Mondays.

So, back to basics!

If you want success with anything in life you really should set goals. Why? Well a goal provides a target on which to concentrate your effort. Goals give you direction and allow your mind to focus on what you want to achieve.

By setting goals you’re also able to measure your progress because you have a start and finish date. They provide mental boundaries so you avoid distractions and remain focused on the goal. They make you accountable.

Now I’m very well aware that some people find goal-setting triggers all sorts of negative reactions.

This is usually because in the past they’ve failed to achieve their weight loss goals and now the very thought of setting a goal to lose some inches creates an instant obstacle and is far to painful to contemplate!

If this is you, I’d urge you to think about the process differently and use it as a feedback mechanism to help you measure progress rather than something that makes you feel a failure.

During the next few weeks I’ll be teaching you how to overcome this feeling so it’s no longer an obstacle stopping you from achieving your goals – it will be very exciting!

So we’ll kick off by thinking about the big goal.

When you’re creating your goal, please make sure it’s meaningful – knowing why you want this goal is essential because that’s what’s going to drive you!

Some ideas on goals to lose some inches

* A size goal. These are the BEST because it’s the clothes you’re wearing that tell the story.  Getting into that next size down would be the perfect goal!

* A weight goal.  Really not ideal because weight fluctuates for many reasons. Scales really have a habit of making you feel bad and should be abandoned and put in a cupboard!  This is about helping you to feel great!

* A health goal.  Some people want to get their diabetes under control…great goal!

The next step is to break the goal down into mini goals and this bit is easy because we’re all going to do it together.

For the next week I would like you to do just two things every day

ONE: Listen to your Slimpods EVERY day

Obviously, listening to your Slimpod (and other pods if you have them) is crucial if you’re to lose some inches and it’s one of the things many people find difficult to do every day.  Let’s make sure you make this a habit in the next 21 days!

It’s only 9 mins and you’ll be asleep in 2 mins so make it your first task to focus on this.  If losing weight is important to you then you’ll do it.  Set an alarm for the same time each day!  It really couldn’t be easier!

TWO: Write down three positive things that have happened in your day.

We ask you to write down three positives for two very good reasons.

  1. Seeing is believing.  For the first few weeks the changes in your lifestyle and eating habits are magical – but if you’re a busy person they can go unnoticed if you don’t take two mins at the end of the day to write them down.

Many people who have struggled with their weight for years have a very negative self image.  A large part of the journey with our programme is to empower you to feel good about your “self” because feeling good IS so important to wellbeing and it’s empowering!

  1. Writing down three good things that have happened in your day primes your mind to think more positively.  After time this actually changes the brain and the changeability of the brain is known as neuroplasticity.  Every thought, regardless of what it’s about, creates chemical reactions in the brain, and when repeated often, structural changes too.  This is also why we ask you to listen to your Slimpod repeatedly.

Get yourself a lovely notebook to write your positives in.  I know there’s a success log on the app, but for me a notebook works far better. I love seeing my progress and it’s safe!  Tech lets me down too often to be relied on!!

So now’s the time to get to it and lose some inches! For the next seven days, feedback every day by using the comments section below or post on Slimpod Club on Facebook. I’ll be looking out for you!

 

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Tuesday, September 5, 2017

Healthy recipe: Chicken tandoori with baby spinach

MOST of us love the delicious herbs and spices that make Indian food so tasty. But if you eat dishes which are rich in sweetened sauces you’re going to make it much harder to lose weight. So this week our hospital super chef Simon Smith has produced a recipe for chicken tandoori which is nutritious, light and filling – but definitely the healthier option. When Simon cooked this dish at Tameside hospital as the special of the day, he sold out – 100 portions gone in just 30 minutes!

Chicken Tandoori with Baby Spinach, Rocket Citrus Salad

Serves 4
Preparation time: 15mins
Cooking time 20 mins

Ingredients:
4 x 110g (approx.) Chicken breast Fillets (skin off)
600g Natural Yoghurt
3tbsp Tandoori Masala Powder
1tsp Fresh Garlic (pureed)
1tsp Fresh Ginger (pureed)
½ tsp. Ground Nutmeg
1 small bunch Fresh Coriander
1 fresh lemon
1 head Spring Onion
2 tbsp. Sesame Oil
Seasoning

Salad:
250g Baby Spinach (pre washed)
250g Rocket Leaf (pre washed)
½ Red Peppers
½ Green Peppers
½ Yellow Peppers
¼ Cucumbers
½ Red Onions
2 Fresh Tomatoes
2tsp fresh Chives
1 Orange
1 Lemon
½ tsp. fresh Chive
½ tsp. Fresh Garlic (pureed)
20ml Wine Vinegar
80ml Extra Virgin Olive Oil
1tsp Dijon Mustard
Seasoning

Equipment needed:
Medium roasting tray
2 Medium Mixing bowl
2 Small Mixing bowl
Chopping board
Small Vegetable Knife

Method
Pre heat the oven to 190oc / Gas Mk 5

Into a mixing bowl place the yoghurt, tandoori powder, nutmeg, garlic, ginger, spring onions, sesame oil and half the lemon squeezed. Mix all the ingredients together in the bowl until they are all thoroughly combined.

On the chopping board double score the chicken fillets and place in the yoghurt mix.

Coat the chicken completely in the marinade. Cover with cling wrap and place on the lowest shelf in the fridge for 10 mins.

While we wait for the chicken, let’s prepare the salad. Small dice the peppers, onion, tomatoes and cucumber and place into a bowl and set aside.

In another bowl mix the olive oil, vinegar, mustard, chive and garlic. Whisk until combined then add the grated zest of the lemon and orange, then squeeze the juice from both fruit. Mix thoroughly and season.

Pour enough of the dressing into the chopped pepper mixture to give it a light coating. Pour any extra dressing into a jug to serve with the dish.

Take the chicken from the fridge and place the fillets into a roasting tray. Spread a little of the marinade on to the fillets then cover with foil and place into the oven and allow to cook for approx. 10mins.

Pre heat your grill on high.

Remove the chicken from the oven and remove the foil place back in the oven for an additional 10mins to take on a little roasting colour.

Once again remove the chicken from the oven. The chicken should be cooked, but to check cut a small incision into the thickest part of the supreme. If the juices from the meat are clear of blood then it’s cooked.

Place the roasting tray under the hot grill for approx. 60 seconds, to give the supreme a grilled appearance.

Toss the baby spinach and rocket in a bowl and portion onto 4 plates. Spoon the chopped pepper and citrus dressing mixture over the leaf.

Add the tandoori chicken supreme and the dish is complete.

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