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Recipe: Teriyaki-glazed salmon with corn and broccoli
This teriyaki-glazed salmon with corn and broccoli is an easy and healthy meal you can have ready in less than thirty minutes. This dish is packed with protein and omega-3 healthy fats from the salmon and fibre from the vegetables. Salmon also contains vitamin D, among other nutrients. The teriyaki glaze has only 2 ingredients: soy sauce and mirin, which are available in major supermarkets and Asian grocers. I use gluten-free tamari, but any soy sauce will do. I served this dish with cooked basmati rice. Feel free to use a lower carbohydrate substitute (such as cauliflower rice or konjac rice).
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Recipe: Roast pumpkin and lentil salad with lemon and sumac labneh
Roast pumpkin and lentil salad with lemon and sumac labneh is a healthy and filling vegetarian meal to have for lunch or dinner. It can also be served as part of a shared meal. What is labneh? It is a Middle Eastern strained yoghurt that is often used in savoury applications, e.g. as a dip. Its consistency is in between Greek yoghurt and cream cheese. This recipe is gluten-free and vegetarian. It can be made vegan by omitting the eggs and using plant-based yoghurt or cheese instead of the labneh. This salad is high in fibre and has a decent amount of protein, both of which will keep you satisfied…
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Recipe: Rigatoni a la huancaina
Rigatoni a la huancaina is a cheap Peruvian-inspired meal that can be served as a main or as a side dish. Huancaina is a Peruvian sauce made with aji amarillo (yellow chilli) that is traditionally served with boiled potatoes. Somewhere in time, perhaps around the 80s or 90s, huancaina found its way away from the humble potato and became a dip for yuquitas fritas (cassava chips), Peruvian corn skewered in toothpicks and other finger food (as can be seen in the photo of my recipe for simple huancaina sauce. Around that time, huancaina also became a pasta sauce, typically for spaghetti. It is most often served with some protein such…
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Recipe: Spiced lamb
This spiced lamb is a Middle-Eastern inspired protein source that pairs well with cauliflower hummus or regular hummus. If hummus is not your thing, you can eat this lamb with vegetables and/or rice, quinoa or other grains. This recipe is gluten-free, high in protein and low-carb. If you don’t like lamb, you can use beef mince instead. You can use a plant-based substitute but check ingredients as some of them are highly processed. You can also use lentils or other legumes instead of the mince with the same aromatics and spices.
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Recipe: Cauliflower hummus
Cauliflower is popular in paleo, gluten-free, keto and low-carb circles thanks to its ability to substitute starchier or gluten-containing foods. Besides rice, mash and pizza you can also use this cruciferous vegetable to make cauliflower hummus. This recipe is gluten-free, vegan and low-carb. Unfortunately, it’s high in FODMAPs so if you avoid legumes to prevent bloating this recipe might not be much of an improvement. You can eat enjoy cauliflower hummus as a dip but in the Middle East is eaten as a meal with optional toppings (there’s a list of suggestions below). This recipe is lower in protein than the traditional chickpea-based version, so make sure you are eating…
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Recipe: Roasted fennel and lentil salad with radishes and citrusy dressing
Roasted fennel and lentil salad with radishes and citrusy dressing is a great dish for lunch or dinner. Its protein and fibre content will satisfy your appetite without packing on too much energy. This recipe is gluten-free and dairy-free and can be made vegan by omitting the eggs. Just make sure you are having enough protein in your day. This salad is also a great source of fibre. Lentils contain haem (plant-based) iron, which is less bioavailable than haem (animal-based) iron. Its absorption is enhanced if you have vitamin C or haem iron in the same meal, hence the lemon juice in the dressing. Other citrus options such as orange…
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Recipe: Warm roasted Brussel sprouts and baby beetroot salad
Warm roasted Brussel sprouts and baby beetroot salad is a great way to have vegetables in your first meal of the day. It is great for brunch but you can also eat if for lunch or dinner. This recipe is gluten-free and dairy-free. I use great quality pastured bacon from Feather and Bone but you can omit it if you don’t eat pork. Other sources of extra protein that would work well are leftover chicken, canned or cooked lentils or chickpeas. I like a sprinkle of dukkah (a Middle Eastern mix of nuts/seeds, herbs and spices) but feel free to substitute your favourite flavour/crunch toppings or omit completely. Salt and…
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Recipe: Lomo saltado (Peruvian beef stir-fry)
Lomo saltado is one of my favourite Peruvian dishes. It’s a result of the fusion between Cantonese and Peruvian (i.e. Andean and Spanish) cuisines. This traditional dish consists of strips of beef tenderloin or sirloin (“lomo” in Spanish) stir-fried with onion and tomato wedges, soy sauce and vinegar. It is served with rice and potato chips. You can use tenderloin or sirloin, but any stir-fry cut works well as long as you don’t overcook the meat. As with any stir-fry it’s very important that you get your wok or pan super hot before adding the meat. If you don’t eat beef, there are versions of this dish that use chicken…
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Recipe: Tacu tacu (Peruvian rice and beans)
Every developing country has a traditional rice and beans dish. In Perú we call it “tacu tacu” and it involves a little more than just rice plus beans on a plate. If eaten by itself, tacu tacu is gluten-free and vegan. However, tacu tacu is normally eaten as a side dish or with some add-on toppings. Common toppings include a fried egg, a fried egg + fried plantains (“a lo pobre” or poor style), a fried egg + fried plantains + steak, grilled or fried fish, seafood sauce, etc. I prefer to serve it with some protein and a salad and have included a list of traditional topping ideas in…
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Recipe: Easy seco de cordero (Peruvian lamb coriander stew)
Easy seco de cordero is a weeknight-friendly version of the classic Peruvian lamb and coriander stew, which happens to be one of my favourite Peruvian dishes. What makes it easy is the use of ground lamb instead of stew cuts that must be cooked low and slow. This recipe is gluten-free and dairy-free. Seco is traditionally served with rice plus beans, potatoes or yuca (cassava). The starches help soak up the sauce. Feel free to serve it with cauliflower rice or your choice of vegetables and/or salad for a lower-carb version. Top with some salsa criolla for added freshness. If you don’t have ají amarillo paste, you can sub other…
