Pork Vindaloo

based on a Madhur Jaffrey Vindaloo recipe

Ingredients

VindalooAssemblyMethod

  • Vindaloo paste (see recipe)
  • 6 cloves of garlic
  • 2cm cube of fresh ginger
  • 1 fresh red chili pepper (deseeded)
  • 2 tbsps sunflower oil
  • 500g cubed shoulder of pork (or braising steak)
  • 1 tbsp ground coriander
  • ¼ tsp ground tumeric
  • ¼ tsp garam masala
  • 180ml water

Method

  1. Coarsely chop the garlic, ginger and fresh chili
  2. Blend to a paste with 2-3 tbsps water
  3. Dry the meat off with a paper towel and remove any excess fat
  4. Heat the oil in a pan (if you have just made vindaloo paste, reheat the remaining oil)
  5. Fry the ginger, garlic and chili paste for a few seconds
  6. Add the ground spices and fry for a few seconds more
  7. Add the meat and stir until all the meat is browned and coated in sauce
  8. Add the vindaloo paste and water
  9. Bring to the boil and stick it in the oven at 180C for an hour and a half (stirring occasionally) or cook in a slow cooker on high for 3 hours.

See also

Vindaloo paste

based on a Madhur Jaffrey Vindaloo recipe

Ingredients

BeefVindaloo

  • 1 tbsp cumin seeds
  • 1 dried red chilli pepper
  • 1 tsp black peppercorns
  • 1 tsp cardamom seeds
  • 2cm stick cinnamon
  • 1 ½ tsps whole black mustard seeds
  • 1 tsp whole fenugreek seeds
  • ¼ tsp Chile Ancho Powder
  • ¼ tsp Chile Pasilla Powder
  • ¼ tsp Chile Chipotle Powder
  • ¼ tsp Chile Guajillo Powder
  • 5 tbsps cider vinegar
  • 1 ½ tsps salt
  • 1 tsp light brown sugar
  • 8 tbsps sunflower oil
  • 180g onions (sliced into fine half-rings)
  • 2-3 tbsps water

Method

VindalooPaste

  1. Dry roast the whole spices and grind to a fine powder
  2. Combine in a bowl with the powdered spices, vinegar, salt and sugar
  3. Cover and set aside
  4. Heat the oil in a heavy frying pan and stir and fry the onions
  5. Fry the onions until brown and crispy and then blend to a paste with the water
  6. Add to the spice and vinegar mixture
  7. Cover and set aside
  8. Divide the paste into two, use half to make Pork Vindaloo, the other half can be frozen and used another day.

See also

Mutton Rogan Josh

off of Rick Stein

Ingredients

  • 500g mutton on the bone
  • 300ml water
  • 1 tsp salt
  • (1 tsp paprika)
  • 20g clarified butter
  • whole spices
    • 3 green cardamom pods bruised
    • 1” stick of whole cinnamon
    • 1 piece of mace
    • 3 cloves
    • 3 bay leaves
  • 1 medium onion finely chopped
  • 2 tbsp garlic and ginger paste
  • ground spices
    • 2 tbsp Kashmiri chilli powder
    • 1 tbsp ground coriander
    • 1 tbsp ground cumin
    • 2 tsp turmeric
  • 3 tbsp tomato puree
  • 1 tsp fennel
  • 2 tsp garam masala
  • 2 tbsp (100g) yoghurt
  • 2 tbsp (30ml) cream
  • handful of coriander leaves

Method 1

  1. Slow stew the mutton in water and salt (possibly with paprika or Kashmiri chilli or something red).
  2. Over a gentle heat, melt the butter and fry the whole spices for 1 minute.
  3. Add the onion and fry for 10 minutes until soft and golden. Stir in the garlic and ginger paste and fry for 1 minute. Add the ground spices and fry for 30 seconds.
  4. Stir in the tomato puree, fennel, garam masala and yoghurt.
  5. Add stewed mutton along with the stock from marrow.
  6. Add cream to finish.
  7. Scatter with fresh coriander and serve.

Method 2

  1. Over a gentle heat, melt the butter and fry the whole spices for 1 minute.
  2. Add the onion and fry for 10 minutes until soft and golden. Stir in the garlic and ginger paste and fry for 1 minute. Add the ground spices and fry for 30 seconds.
  3. Stir in the tomato puree. Add the mutton, water and salt and simmer gently for 1 hour.
  4. Stir in the fennel, garam masala, yoghurt and cream to finish.
  5. Scatter with fresh coriander and serve.

Chili Powder

IngredientsChiliPowder

  • 3 tbsp chile ancho powder
  • 3 tbsp chile pasilla powder
  • 2 tbsp chile chipotle powder
  • 1 tbsp chile guajillo powder
  • 3 tbsp extra hot chilli powder
  • 1 tbsp ground cumin
  • 1 tsp sweet smoked paprika
  • 1 tsp ground oregano
  • ½ tsp cayenne

Basic Curry

Ingredients

  • Whole spices
    • pinch caraway
    • pinch fenugreek
    • pinch fennel
    • 1/2 tsp cardamom seeds
    • 1 tbsp cumin seeds
    • 1 tsp coriander seeds
    • 1/2 tsp black peppercorns
    • 1/4 tsp white peppercorns
    • 1 clove
  • Ground spices
    • 1/2 tsp tumeric
    • 1 heaped tsp Chilli Powder
    • 1 tsp ground coriander
  • 4 cloves garlic
  • 2″ cube of ginger
  • 2 tbsp cider vinegar
  • cinnamon stick
  • 2-3 cardamom pods
  • diced chicken
  • 2 medium onions (chopped)
  • half a bell pepper (chopped)
  • 3-4 chilli peppers (chopped)
  • 1 can chopped tomatoes
  • salt
  • 2 bay leaves
  • 20 curry leaves

Method

  1. Heat casserole dish (24cm Le Creuset).
  2. Dry roast whole spices for grinding.
  3. After 30 seconds or so, remove the spices from the heat and grind.
  4. Add the ground spices.
  5. Set aside.
  6. Blend the garlic and ginger with the cider vinegar and 1 tbsp water.
  7. Set aside.
  8. Reheat the pan and add 2 or 3 tbsp oil.
  9. Toss in the cinnamon and cardamom.
  10. Fry the onions for five minutes and remove with a slotted spoon to a bowl.
  11. Fry the bell pepper and chilli peppers for a minute and remove with a slotted spoon to a bowl.
  12. Fry the ground spice mixture for a few seconds.
  13. Add the garlic and ginger paste and stir for another few seconds.
  14. Add the pieces of chicken to the pan and stir to coat in the spice mixture.
  15. Add the onion and peppers.
  16. Add the chopped tomatoes, 3/4 can water, generous pinch of salt, bay leaves, and curry leaves.
  17. Stir.
  18. Reduce heat
  19. Simmer for an hour, stirring occasionally.

Vegetable rice

Ingredients

  • 100g rice
  • 1 tbsp butter
  • 1 tbsp olive oil
  • 1 medium onion
  • 1 clove garlic
  • 1 carrot
  • 50 peas
  • 1 cup chicken stock

Method

Fry the onion, garlic and carrot to soften. Add the rice and chicken stock – cook for a while. Add the peas – cook for a while more.

Nutritional Information

  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 269.2
  • Total Fat: 14.3 g
  • Cholesterol: 19.1 mg
  • Sodium: 216.1 mg
  • Total Carbs: 28.9 g
  • Dietary Fiber: 3.0 g
  • Protein: 6.6 g

Tuna nicoise salad

This is an approximation of the Tuna Nicoise salad they do at Reason to Eat on Camden High Street.

Ingredients

  • 2 cups romaine lettuce (shredded)
  • 4oz tuna
  • 1 tbsp capers
  • 25g green beans
  • 1 hard boiled egg
  • 6 black olives
  • 25g roast potato
  • 3 anchovies
  • 2 tbsp balsamic vinaigrette
  • slice of baguette

Method

Mix everything together in a bowl.

Nutritional Information

  • Servings Per Recipe: 1
  • Amount Per Serving
  • Calories: 395.0
  • Total Fat: 14.1 g
  • Cholesterol: 256.2 mg
  • Sodium: 1,901.7 mg
  • Total Carbs: 22.3 g
  • Dietary Fiber: 4.5 g
  • Protein: 43.4 g

Skinny vegetable soup

Vegetable soup for a 5:2 fasting day.

Ingredients

  • 1/2 tbsp olive oil
  • 1 clove garlic
  • 102g onion chopped
  • 132g carrot chopped
  • 106g potato chopped
  • 324g tomato chopped
  • 292g broccoli chopped
  • 110g runner beans chopped
  • 150g cannellini beans
  • 1 mushroom
  • 500ml chicken stock
  • 3 bay leaves
  • 8 basil leaves
  • sprigs of oregano and marjoram

Method

Lightly fry the garlic and onions. Add the carrot and potato, stir and fry a bit. Add the tomato, stir and fry a bit. Add the broccoli, stir and fry a bit. Add the rest of the ingredients. Simmer for 45 minutes.

Nutritional Information

  • Servings Per Recipe: 4
  • Amount Per Serving
  • Calories: 165.2
  • Total Fat: 4.9 g
  • Cholesterol: 0.0 mg
  • Sodium: 144.9 mg
  • Total Carbs: 25.2 g
  • Dietary Fiber: 6.0 g
  • Protein: 7.1 g

Skinny omelette

Low cal omlette for 5:2 fasting days.

Ingredients

  • 2 tsp rapeseed
  • 1 tsp butter
  • 3 mushrooms
  • 1/3 red onion
  • 3 spring onions
  • 4 egg
  • 1 tbsp skimmed milk
  • dash tabasco
  • 5 cherry tomatoes
  • 10g feta

Method

Fry the mushroom and onions and remove to a bowl. Mix the egg, milk and tabasco together and add to the hot frying pan. Stir around as the egg begins to cook. Add the tomatoes one on half of the omelette. Add the fried veg from the bowl and the feta on top of the tomato. Fold the omelette over the filling ingredients. Serve with pickled jalapenos.

Nutritional Information

  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 238.5
  • Total Fat: 16.2 g
  • Cholesterol: 337.1 mg
  • Sodium: 732.6 mg
  • Total Carbs: 9.0 g
  • Dietary Fiber: 1.4 g
  • Protein: 13.6 g

Butternut squash soup

Light meal for 5:2 fasting days.

Ingredients

  • 1 butternut squash
  • 1 medium onion
  • 2 bay leaves
  • 1 clove of garlic
  • 2 tbls olive oil
  • 1 chicken stock cube
  • 1 tsp cumin seeds
  • 500 ml water

Method

Chop it all up. put it in a pan. cook. zhoozh.

Nutritional Information

  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 322.4
  • Total Fat: 15.2 g
  • Cholesterol: 0.0 mg
  • Sodium: 836.3 mg
  • Total Carbs: 49.1 g
  • Dietary Fiber: 12.9 g
  • Protein: 4.7 g

Fish Curry

Ingredients

  • 1 tsp cumin seeds
  • 1 tsp coriander seeds
  • ½ tsp fenugreek seeds
  • ½ tsp white peppercorns
  • ¼ tsp cardamom seeds
  • ¼ tsp brown mustard seeds
  • ¼ tsp dried oregano
  • 1 whole dried red chile pepper
  • ¼ tsp ground turmeric
  • ¼ tsp ground cayenne.
  • 5 or 6 shallots quartered
  • 3 cloves of garlic
  • 1″ of fresh ginger root sliced
  • 2 tbsp water
  • 2 tbsp olive oil
  • 2 or 3 whole cardamom pods
  • 1″ stick of cinnamon
  • ½ a star anise
  • pinch of fenugreek seeds
  • pinch of mustard seeds
  • 1 leek chopped
  • 1 carrot chopped
  • 1 potato chopped
  • 2 hot chili peppers whole
  • 1 hot chili pepper chopped
  • 1/2 romano pepper chopped
  • large handful of mushrooms halved
  • 480g tin of chopped tomato
  • 200 ml of water (or enough to cover)
  • 2 filets of tilapia or other white fish cut into quarters

Method

Grind the cumin, coriander, fenugreek, white pepper, brown mustard seeds, oregano, cardamom seeds, dried red chile pepper in a spice grinder. Add the ground turmeric and cayenne and set aside. Put half the shallots in a blender with the garlic, all but 2 or 3 slices of the ginger and a couple of tablespoons of water. Blend to a smooth paste. Heat the oil in a large heavy bottomed pan. When hot put in the whole cardamom pods, cinnamon stick, star anise, fenugreek seeds and mustard seeds. Fry for a few seconds. Add the remaining shallots and ginger slices. Stir and fry for a minute or two. Add the leek, carrot, potato and hot chili peppers. Stir and fry for a few minutes. Add the spice mixture. Stir for a few seconds to coat everything. Add the paste from the blender. Stir and fry for a minute. Add the chopped tomatoes, the romano pepper, mushrooms and enough water to cover everything. Cover and simmer over a low heat for half an hour or until the potatoes are cooked. Add the fish pieces, return the lid and continue cooking for a final 5 or 8 minutes. Eat.

Nutritional Information

  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 517.2
  • Total Fat: 17.2 g
  • Cholesterol: 55.0 mg
  • Sodium: 337.0 mg
  • Total Carbs: 64.6 g
  • Dietary Fiber: 10.9 g
  • Protein: 32.2 g

Tom yam kai

Light soup for 5:2 fasting days.

Ingredients

  • 1 chicken stock cube
  • 1 tsp ginger root
  • 1 stick lemongrass
  • 1 jalapeno chili pepper
  • 1 chicken breast
  • 1 carrot
  • 1 tbsp fish sauce
  • 1 fl oz lime juice
  • 25g tom yam chili paste

Method

Boil 60cl water, add chicken stock cube. Add sliced ginger, lemongrass, sliced chili. Bring back to the boil. Add diced chicken and sliced carrot, fish sauce. Stir in lime juice. Add 1 bag tom yam chili paste (25g). Simmer until chicken is cooked.

Nutritional Information

  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 258.8
  • Total Fat: 6.7 g
  • Cholesterol: 92.7 mg
  • Sodium: 1,721.7 mg
  • Total Carbs: 12.2 g
  • Dietary Fiber: 2.0 g
  • Protein: 36.5 g