Chicken Miso Soup

Super healthy chicken miso soup that aids in strengthening your immune system and keeps you fuller for longer. You can serve with brown rice or wild rice. This can also be done without the chicken for my fellow vegetarians/vegans.

You will need:

  • 1 handful of washed kale
  • 400g of organic tofu, drained and chopped into small pieces
  • 1 tbsp organic miso paste
  • 200g of exotic mushrooms – chestnut, shiitake and porchini torn by hand
  • Small piece of ginger, chopped into matchstick size pieces
  • 800ml organic vegetable stock
  • 500g chicken torn into shreds or pieces
  • 1 red onion cut into small slices
  • 2 cloves garlic chopped up
  • 2 tbsp soya sauce
  • 1 Seaweed Sheet Shredded
  • Drizzle of olive oil
  • Pepper for flavor

    Preparation:
  1. Firstly drizzle your olive oil into a pan and place your onions, garlic and ginger in. Once they are cooked, pour in your vegetable stock and miso paste and stir them all well.
  2. Then add your mushrooms and chicken.
  3. Add your kale, seaweed and black pepper and cover whilst on a low heat, simmering slowly, allowing your chicken to cook through. (For vegans and vegetarians, skip the chicken step).
  4. Pour in your soya sauce and throw in your tofu and stir well and serve while hot.

If you make this, please tag me on Instagram @iamsheniz or @eattravelinspireusing the hashtag #cookingwithshen. I’d love to see your take on this.

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Prawn, Kale & Sweet Potato

Easiest meal prep ever! This is basically a mix of a few spices and some garlic tossed together. Super easy to make in under 10 minutes, especially if you’re rushing for time before or after a workout.


You will need:

  • 400g raw prawns, deveined and skinned (serves two meal preps)
  • 3-4 large handfuls of kale, washed and shredded
  • 2 sweet potatoes, peeled
  • Olive oil
  • Chopped coriander (for serving)
    For the Marinade: 
  • Cajun, jerk, Peri peri, chilli flakes, cayenne chilli pepper, black pepper, garlic salt.

 

Preparation: 

  1. Firstly you’ll need to marinade your prawns in your spices and a drizzle of olive oil. Meanwhile heat up your pan, with no oil and cut slits down your sweet potatoes and wash them, then wrap them in tissue and put them in the microwave for 4-5 minutes, once they are done, leave them in the microwave.
  2. Pour your prawns into your hot pan spreading them out evenly and cooking each side until you notice that they are pink. Throw in your kale and stir it into your prawns, coating them with the lovely flavours in the pan.
  3. Take your pan off the heat and prepare your sweet potato. You’ll have to gently peel off the tissue and poke your fork into the centre, if it’s hard, put it back in the microwave for another 1-2 minutes. If not, sprinkle some coriander onto your potatoes and serve with your prawns.

I usually get two servings out of this but who’s to say you can’t eat it all at once? If you guys enjoy my recipes and give them a go, don’t forget to tag me and hashtag #eatingwithshen.

Salmon Kebab

Salmon can be difficult to eat sometimes but not with my recipe. These salmon kebabs make eating fish fun, especially for the kids.

You will need:

  • 4 pieces of salmon washed, deskinned and chopped into cubes
  • A few pieces of fresh coriander, washed

For the marinade:

  • 3 tb sp olive oil
  • 2 tbsp cajun spices
  • 2 tbsp peri peri spices
  • 1 tbsp chilli flakes (can opt out)
  • 1 tbsp cayenne chilli pepper (can opt out)
  • 3 tbsp honey
  • 1 tsp garlic salt
  • 1tbsp black pepper
  • 2 tbsp dried mint

Preparation:

  1. Add your salmon into your marinade and sprinkle over coriander pieces. You may cover and put in the fridge over night or allow to marinate for an hour or just cook straight away. However, I’d recommend allowing some marinating time to allow the flavors to infuse into the salmon.
  2. Put your oven on gas mark 200 and line a baking tray with baking paper. Using a fork spread your salmon pieces evenly on the tray and allow to cook for 15-20 minutes, turning half way to cook evenly on both sides.

You may serve with whatever you wish. I made a basmati, lentil and porchini mushroom rice with a side of kale and it worked so well with the salmon. I hope you enjoy and if you make it don’t forget to tag me and hashtag #eatingwithshen.

Spicy Seabass

This spicy sauce against succulent bits of slow roasted seabass is pure perfection. The flavors were made to melt into each other and your fish will literally fall off of its bone. The perfect dish for before or after a workout which won’t make you feel heavily bloated at all.

You will need:

  • 3-4 fresh Seabass descaled and cleaned (if you are cooking for yourself, use less of everything for your marinade)
  • Chopped parsley for serving

    For your marinade you will need:
  • 2 tbsp yogurt (I used soya)
  • 1/2 brown/white onion
  • 1 tbsp Cajun spices
  • 1 tbsp piri piri spices
  • 1 tbsp chilli flakes
  • 1 tbsp soya sauce
  • 1 tbsp honey
  • 1 tbsp cinnamon
  • 1 tbsp pepper

Preparation:

  1. Using a food processor wiz up all your condiments until they are all smooth
  2. .Make sure both sides of your fish has deep slits in it, then pour your sauce over both sides and inside the cavity.
  3. Line a baking tray and neatly place your fish on the tray.
  4. Put the oven on a low heat until you notice the sauce drying up, the same way it’s displayed in the picture. You don’t want to blast the heat on this fish otherwise you’ll be left with a sloppy marinade on cooked fish.
  5. Then I served it with chopped parsley and rice, of course your side servings are your own choice.

 

If you make this, please tag me on Instagram @iamsheniz or @eattravelinspire using the hashtag #cookingwithshen. I’d love to see your take on this.

West Indian Style Fish Curry

This dish was inspired solely by me buying tilapia in the fish monger and some Jamaican curry spices. I thought, I could make a super spicy curry/soup and help fight off bad illnesses, especially at this time of year. Spices are proven as an antioxidant and can protect your body from free radical damage. You can adjust the ingredients to serve more people or to turn the heat down or up depending on how much spice you can handle.

You will need:

  • 1 whole tilapia filleted
  • 500g-1kg frozen king prawns
  • 500g tomatoes chopped
  • 1 small brown onion diced
  • 2 garlic cloves chopped
  • 3-4 portobello mushrooms chopped into 1/4’s
  • 1 whole cooking apple skinned and chopped
  • 1-2 tbsp chilli powder
  • 2 tbsp Jamaican powder
  • Olive oil
  • Salt & pepper for taste
  • Big handful of fresh parsley chopped

Preparation:

  1. Drizzle olive oil into a hot pan and add your garlic and onions, until they turn translucent.
  2. Add in your tomatoes and apple, with all your seasonings. Leave the salt out till last.
  3. Add some water and with a wooden spoon crush your apple pieces. Then add in your parsley and mushroom and cover your pan and let simmer for a little.
  4. Once you notice the sauce change in consistency (you want the apples and tomatoes to be smooth and not lumpy), you may add your fish and add some more water if need be and cover once again. Allowing your fish to steam in the sauce.
  5. Once you notice your fish turn white and your prawns turn pink you may taste the curry and if it needs salt or any other seasonings you may season accordingly.
  6. Serve immediately on its own or with some rice. You may add scotch bonnet peppers if you wish to switch up the heat, or some pineapple chunks for a sweeter curry.

If you make this, please tag me on Instagram @iamsheniz or @eattravelinspire using the hashtag #cookingwithshen. I’d love to see your take on this.

Conchiglie & Bolognese

Do you have a dish that takes you back to your childhood? Makes you feel all fuzzy and warm when you eat it? Yeah? What’s mine you say? This is my comfort food. Recipe has been passed down by my mother and Aunty and of course I tweaked it. This is basically bolognese with a twist, of course you can add or remove any ingredients stated below, but again that’s down to personal preference.
I have two versions of this dish, the ultimate comfort food made with lamb, or the healthier option made with chicken. Both taste amazing but it’s your choice which meat you’d like to use. You can also make this dish with quorn mince or substitute the mince with chopped mushrooms, which also tastes just as good.

You will need: 

  • 500g lamb mince or chicken breast mince (or veggie/vegan option)
  • 500g conchiglie
  • 2-3 cloves of garlic
  • 1 diced brown onion
  • As many cherry tomatoes as you want diced
  • Large handful of chopped parsley
  • Fresh mint chopped
  • 2 tbsp dried mint
  • 2 tbsp cinnamon powder
  • 1 tsp chilli flakes
  • Salt and pepper (I use vegetable powder instead of salt)
  • A very large saucepan
  • Wooden spoon
  • Grated hellim/halloumi (vegans opt out)

Preparation:

  1. Heat your pan with no oil, then place your minced meat into the pan, if you find your meat sticking to the pan do not use any oil, just use some water. Crush your mince with a wooden spoon making sure each piece is not clumping up (no one likes clumpy meat unless it’s a meatball).
  2. Then once you notice your meat browning, add in your onions and at this point you may cover your pan with a lid to help the onions become translucent.
  3. Then add in your tomatoes once your onions are translucent and mix them in. The tomatoes will naturally reduce and release their own juice. Once you notice that happening, add your parsley, fresh mint, cinnamon, 1 tbsp dried mint, chilli flakes salt and pepper.
  4. At this point, you may boil water in your kettle. Once your water is ready you can pour it into your sauce and also pour in your conchiglie. The water should be just enough to cook your pasta, not more or less.
  5. Mix everything around properly to infuse the pieces of meat into your pasta shells (this is where magic happens). Taste the water in your pot, this is the best time to season more if it needs it.
  6. Cook your pasta until al dente and then serve immediately into deep bowls. Mix the remaining part of dried mint with the halloumi and sprinkle generously over your pasta. Now enjoy!!

If you make this let me know what you think by tagging me on Instagram @iamsheniz or @eattravelinspire using the hashtag #cookingwithshen. I’d love to see your take on this.

How To: Fish Curry

This dish was inspired by a family friend, she was making curry and I fell in love with her sauce. I added my own touches to the dish and that’s the beauty of taking a recipe and making it your own. I first tried the recipe with chicken then I tried it with fish, the techniques are done exactly the same way, nothing is different apart from the meat.

A few years ago you wouldn’t catch me eating such a spicey dish because I couldn’t handle it, but somehow I’ve built myself up over the past year or so and to some people this dish still isn’t spicey but to me it’s tolerable.

You will need:

  • 4 salmon fillets chopped into 5cm cubes.
  • 2 cod fillets chopped into 5cm cubes.
  • 250g raw or cooked king prawns (without shell).
  • 2 bramley cooking apples, skinned and chopped into cubes.
  • 5 cherry tomatoes, halved.
  • 1 whole onion, cut up into small pieces.
  • 2-3 garlic cloves, chopped.
  • 1 star anise.
  • 1 tbsp turmeric.
  • 3 tbsp curry powder.
  • 1 tbsp cayenne chilli pepper.
  • Salt & pepper for taste.
  • 1tbsp red chilli flakes.
  • 1 red or green chilli, chopped.
  • 1-2tbsp olive oil or coconut oil.
  • 1 handful of fresh coriander, chopped.
  • 400g coconut milk.
  • 200g water.

Preparing your meal:

  • Firstly you’ll need to make sure your pan is hot, then sprinkle in all of your spices and the anise, turning them with a spatula on the heat. By doing this you activate more of those spices and flavours. Remember to keep turning them, the colour will start to pop more as well.
  • Then add in your olive oil/coconut oil and make sure it coats your spices.
  • Throw in your garlic, tomato and onions and allow the spices and oil to cover them, then put the heat down and allow those to gently sizzle.
  • Once you notice your onions are transparent, place your apples inside and pour in your water. Place the lid on your saucepan and allow the apples to gently soften.
  • In this time, you’ll place another saucepan over the heat and allow your pan to heat up. You’ll then place your chunks of salmon and cod in the pan and season them with salt and pepper, (I use garlic herbs but again, it’s your own preference).
  • Keep turning the fish so each side gains a nice brown colour and then remove off the heat.
  • Then you’ll want to check on your sauce, it should be slowly bubbling and you should notice that some apples have almost melted.
  • Remove the star anise then, gently crush the other apples with a spatula.
  • Pour in your coconut milk and stir into the sauce and then add all of your fish, including your prawns, then gently continue to boil.
  • Stir in your coriander and chopped fresh chilli and if you wish you may also add potatoes to the dish.

Serve this with rice or on its own and let me know what you think :-).

 

Service this with rice or on it’s own and let me know what you think by tagging me on Instagram @iamsheniz or @eattravelinspire using the hashtag #cookingwithshen. I’d love to see your take on this.