Author: Seaneen's Sunnyside Kitchen

Protein Bars

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Like everyone else I’m trying to improve how I eat by eating more protein and fibre and less ultra processed foods.

I buy protein bars occasionally if I’m on the go and am always shocked at how expensive they are and how many unhealthy ingredients they actually have.

These cost a fraction of the price and are a lot healthier.  Yes there is sugar in these but it’s natural sugar in the form of honey/maple syrup and not something cooked up in a lab that none of us can pronounce.

I have made these into bars but you could also make these into protein balls and dip them in chocolate or roll then cocoa powder or crushed nuts if you prefer.

Makes 8

1 Can of Black beans (400ml), drained

80 Grams Rolled oats

3 Tbsp Peanut butter

30 Grams Cocoa powder

1 Tsp Cinnamon (optional)

2-3 Tbsp Maple syrup (I didn’t have this, so I used honey instead, add more or less depending on how sweet you like things)

Tor the topping

100 Grams Dark chocolate (melted)

Sprinkle of sea salt (optional)

Method

  • Add the beans to a food processor and whiz for 1-2 minutes until the beans have broken down.
  • Place the rest of the ingredients in the blender and whiz again for another minute.  Check if you want to adjust the taste by adding more cinnamon or maple syrup.
  • The mix should start to form a ball in the food processor.  Transfer it to a shallow dish lined with baking paper and place another sheet on top.  Gently press down on the top sheet of paper (I used a cup to roll across the mix and smooth it until the mix was 2-3cm deep.
  • Cover a place in a fridge to set for at least 1 hour
  • When the bars come out of the fridge, melt your chocolate in a bowl in the microwave (give blasts of 30-40 seconds at a time to make sure it doesn’t burn).  Spread evenly across the bar mix and sprinkle with salt or nuts. 
  • Allow the chocolate to set before cutting into bars.  Keep in an airtight container for up to 4-5 days. 

Waiting for Payday Chicken

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I had a lot of expenses this month, so until I get paid I want to use up stuff I have in my cupboards  and fridge/freezer to avoid over spending.  Most of us are at least a little bit of food hoarding.  So make the most of what’s already in your house and you’ll have a delicious, healthy, budget friendly one pot meal.

This recipe could be adapted to whatever you have, but the basics were some defrosted chicken thighs, dried rice, frozen vegetables and a tin of coconut milk.

I know I go on sometimes about having a good store cupboard but it can take humble ingredients to the next level.  This tastes even better the next day.

Serves 4

Ingredients

4 Large chicken thighs or 8 small (bone in)

1.5 Cups of rice

1 x 400ml Can of Coconut milk

1 Tbsp Oil

3-4 Large handfuls of frozen vegetables, I used a mixture of green beans, peppers and edamame beans, but you can use whatever is in your freezer

1 x Chicken stock cube

1 x Onion (finely sliced)

1 x Red chili (finely chopped), or 1-2 teaspoons of chilli powder

1 x Thumb sized piece of ginger (peeled and finely chopped), or 1 heaped teaspoon of dried ginger)

3 Cloves of garlic (finely chopped), or 1-2 teaspoons of garlic granules

2 Tablespoons of chopped coriander (I had a little  pot of this on my window sill that I have somehow been able to keep alive but you can use whichever herbs you might have

2 Spring onions/Scallions (optional, I had some hanging about the fridge)

Juice of half a lime or lemon

Salt to taste

Method

  • Heat the oil in a high sided pan with a lid
  • Add the chicken to the pan and seal on both sides over a medium/high heat
  • Remove the chicken from the pan and fry the onion until it starts to brown before adding frozen vegetables
  • Cook for a couple of minutes until the vegetables soften, then add the ginger, garlic and chilli
  • Add the rice to the vegetables and stir well
  • Crumble the stock cube in the pan and add the can of coconut milk, fill up the empty can with water and pour into the pan
  • Place the chicken back in the pan, just before it comes to the boil, cover with the lid and reduce the heat
  • Cook for 15 minutes (or until the chicken is cooked through and the rice is soft).  Squeeze the lime juice over the rice and stir well.  Sprinkle with scallions and coriander

Santa’s Whiskers (Pistachio and Cranberry Cookies)

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A bit late with this Christmas recipe, but I love these buttery cookies, dotted with festive red and green from pistachios and dried cranberries. The traditional recipe uses glace cherries, but I think this makes the cookies just too sweet. So it depends how much of a sweet tooth you have.

The whiskers part is from the shredded coconut on the edge of the cookies that is meant to resemble Santa’s whiskers. You can easily scale up this recipe if you want to give these as gifts. If you’re having visitors over Christmas you can keep the prepared dough in your fridge for a day or two and just bake before people arrive.

Makes 8-10

110 Grams Butter (softened)

Ingredients

75 Grams Sugar

1 Tablespoon Milk

1/2 Teaspoon Vanilla extract

175 Grams Plain flour

30 Grams Dried cranberries

30 Grams Pistachios (shelled)

50 Grams Desiccated coconut

Method

  • Cream the butter and sugar together with an electric whisk
  • Add the milk and vanilla extract
  • Stir in the flour and mix until well combined, add the cranberries and pistachios and then get your hands into the bowl and gently shape press the dough together
  • Place a sheet cling film on your counter top, and sprinkle it with the coconut
  • Shape the cookie dough into a sausage shape, about 3-4 cm in diameter and set on top of the coconut and gently press the coconut into the sides of the cookie dough sausage until it is thoroughly coated
  • Wrap the cling film tightly around the cookie dough and refrigerate for at least one hour
  • When you are ready to bake the cookie, preheat the oven to 180 degrees (Celsius)
  • Line a baking try with a silicon liner or baking parchment,
  • Slice the cookies into 1 cm rounds and place on the baking sheet. Bake for 10-12 minutes and remove from the over. Allow them to firm up on the baking sheet when you remove them from the oven before moving to a wire try to cool down

Pear and Ginger Scones

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For my fellow scone lovers, these are super easy to make and a good way to use up any pears that refuse to ripen.  

I got the inspiration for these from one  I had in the Avoca cafe a couple of years ago.  Their versions are cut into individual scones, but I like making  these big break apart versions, and honestly just wasn’t a*sed faffing about with a cutter. I didn’t have any but next time I’m going to try a white chocolate drizzle, as I think it would be yummy.

Makes 8

Ingredients

350 Grams Self Raising Flour

100 Grams Butter (chilled and cut into small squares)

50 Grams Sugar

150 Grams Firm Pear (peel, core and cut the pear into 1.5cm chunks)

1 Tsp Baking powder

2 Tsp Ground Ginger

1 Tsp Vanilla extract

Method

  • Pre heat the oven to 220 degrees (Celsius), line a large baking tray with baking parchment (I had a solid sheet which also works well)
  • Combine your flour and butter, if you have a food processor pulse until the mix looks like bread crumbs.  If you don’t, you can use the rubbing in method.
  • Add the baking powder and ginger and mix through, before adding the diced pear, gently mix into the flour mix to coat the chunks (it will stop them clumping)
  • Combine the milk and vanilla and gradually add to the flour mix stirring gently (I think you’re better using your hand for this, but this gives some people the ick, so use a spatula if you don’t like using your hands).  The mix should be fairly moist and bring it together  into a ball.
  • The secret of good scones is to handle the mix as little as possible.  When you have formed the mix into a ball turn onto the baking parchment, and with a floured rolling pin, roll into a circle that is about 5cm thick.
  • With a sharp knife score the top of the scone marking it in half, then a quarter then into 8ths.  Place in the oven and bake for 15-20mins.  Allow to on a wire wrack
  • Best served whilst still warm, but they’ll keep fresh if stored an airtight box for 2-3 days

Rice Krispie Squares

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A work mate’s birthday was coming up. I promised to bring in something nice and these popped into my head for some reason. I hadn’t made them in years and I forgot just how nice they were.

Only 3 ingredients and no baking, you can even use a microwave to melt the butter and marshmallows. These were an all round crowd pleaser, and they’re also great for anyone who can’t have gluten. This is also a good recipe to make with kids, as they can get involved with lots of stirring (the only problem is getting to wait until the squares set).

Ingredients

40 Grams Butter

150 Grams Rice Krispies (or other generic puffed rice cereal)

200 Grams Marshmallows (if you can get the mini marshmallows even better as they melt faster)

Method

  • Line a 6in x 6in dish with grease proof paper/baking parchment (if you don’t have a dish this size, don’t stress, use what you have, but the thickness might be different)
  • Add the butter and marshmallows to a large microwave safe bowl and microwave for 30 seconds at a time stirring well each time to make sure everything melts evenly (if you don’t want to use the micro wave you can go old school and melt the butter and marshmallows in a large heat proof dish over a pan of simmering water)
  • When the marshmallows have completely melted, mix in the puffed rice and mix until its thoroughly coated
  • Transfer to the lined dish and spread out evenly with the back of a spoon or spatula. Allow to set in the fridge for at least an hour. If your feeling especially bougie, you could top the rice krispie treats with 150 grams of melted chocolate (it makes the top of the squares nice and smooth, but honestly I prefer them as they are)
  • Once the mix has set cut into 4-5 cm squares. Store in an air tight box until ready to eat

Autumn Chicken and Lentil Tray Bake

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After a morning walk and seeing the leaves changing colours,  I was inspired to make this because the colours looked so good together (it also tastes fantastic).

With the days getting colder and shorter this is proper comfort food but still pretty healthy with all your brightly coloured vegetables and plenty of protein from the chicken and lentils.  What makes it even better is that it’s a one pan dish meal.  

I used tinned lentils but you could boil your own if that’s what you have.  Mop up all the yummy juices with some crusty bread or spoon this over some buttery mashed potatoes and greens for the perfect Autumn comfort meal.

Serves 4

1kg Chicken thigh (bone in, I removed the skin but you can keep it on if you prefer)

3 Smallish sweet potatoes (washed, but skin left on, cut into 2cm cubes)

4 Carrots (washed but skin left on, cut into 2cm cubes)

150 Grams Butternut squash  (cut into 2cm cubes)

1 Onion (peeled and cut into 6)

100 Grams Cherry tomatoes  (cut in half)

1 Large red pepper (cut into 2cm cubes)

1 Tsp Salt

1 Tsp Smoked paprika

1 Tsp Dried Thyme

1 Tsp Garlic powder

1 Tsp Chilli powder

2 Tbsp Oil

1 Tbsp Balsamic or cider vinegar

1   x 400 Gram Tin of Green lentils

Method

  • Preheat the oven to 180 degrees
  • In a large oven proof dish add the oil sweet potatoes, carrots, and butternut squash and bake for 20 minutes
  • Add everything else to the tray except the balsamic vinegar and lentils.  Mix well and bake for 30 minutes
  • Add the lentils and balsamic vinegar to the baking tray, mix again and bake for a further 10 minutes (check the chicken is full cooked), and serve with crusty bread

Pears Belle Helene

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Autumn is the best time for most pears and I love them.  But they can be spiteful little sh*ts, staying like granite for weeks before turning into mush in about 20 minutes.

This classic  french recipe is perfect if you have really hard pears and can’t be bothered waiting on them softening.  I mean, soft poached pears, vanilla  ice cream and hot chocolate sauce, OMG Yum.

It’s also a great dessert if you’re cooking for people, as you can poach the pears the day before and then just add a scoop of shop bought vanilla ice cream and it takes 2 minutes to make a super simple chocolate sauce. 

It’s the ideal dessert if you’re making a heavy main course as it’s pretty light but still tastes indulgent.  If you’re catering for anyone who needs a gluten free dessert this is a great go to (just check the ingredients on the ice cream when you’re buying it).

Serves 4

(for the poached pears)

4 Pears (variety isn’t important as long as they’re not soft)

125 Grams Sugar (you can add more sugar if you like to the poaching liquid, but I prefer desserts that aren’t super sweet)

1 Tsp Vanilla extract (optional)

750 Mil Water

For the chocolate sauce

150 Grams Dark chocolate

150  Mil Double cream

4 Scoops of vanilla ice cream

50 Grams Toasted almonds (optional)

Method

  • Add the sugar, water, and vanilla extract to a pot and heat until the sugar has dissolved into the water
  • Peel the pears (leave the stem on if possible), and try to remove the bottom spiky bit and some of the core of the pear, don’t scoop out too much or the pear might fall apart once poached
  • Add the pears to the poaching liquid and simmer on a low heat for about 15-20 minutes depending on how big or firm the ears are.  I top this with some scrunched up grease proof paper that sits directly if the pears and poaching liquid.  This isn’t essential but it helps stop too much evaporation and keepy things in place. 
  • Test the pears with a fork to make sure they are soft and lift them out onto a plate with a slotted spoon and allow to cool.  If you’re making them to eat the next day, then chill in the refrigerator
  • When you’re ready to serve transfer the pears to individual bowls or plates.
  • Break your chocolate into small pieces and put in a microwave safe dish.  Heat the chocolate for 30 seconds at a time (stirring each time) in the microwave to make sure it melts but doesn’t burn. 
  • When the chocolate is melted whisk in the double cream until you get a glossy creamy chocolate sauce.  If I’m being fancy I like to pour it into little jugs so people can pour it over themselves, otherwise just spoon it over
  • Add a scoop of ice-cream onto the plate with the poached pear and then spoon over the chocolate sauce and sprinkle with toasted almonds (if you’re eating this on your own or with a trusted loved one, there is no judgement here if you want to lick the plate, and you will)

Palma de Mallorca

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With the summer ending I decided to throw caution and all fiscal responsibility to the wind and slip in a quick 48 hour visit to Palma.

The only thing disappointing about it was that I couldn’t stay longer. The climate was perfect, hot at the start of September, but with a nice sea breeze coming from the beautiful but quite bougie marina.

The old town has some spectacular honey coloured sandstone buildings, the most impressive of which is the cathedral. (Quick traveler tip, check opening times as the latest entry on the Saturday afternoon we visited was 2.30pm). You can also buy tickets online to avoid the queue at busy times. The ticket also gives access to the bishop’s house beside the cathedral.

Why not squeeze in a little bit of culture, you can visit several Joan Miro exhibitions, he lived in Palma for several decades. I visited one the free exhibitions of sculptures (all the signs up saying don’t touch the sculptures just triggered my impulse control issues and made me want to do it more). The building itself was like a work of art. Situated in shaded square, lined with bars/restaurant were you can enjoy a glass of wine and some tapas. It was a very pleasant way to slip from afternoon to evening.

Palma is more of a working town than resort and you’ll see fewer tourists than in resorts along the coast, but English is widely spoken, which was useful as my rudimentary Spanish escaped me whenever anyone asked me a question.

Traditional Mallorcan food is hearty and they are very fond of meat and of different pastries, the most recognisable is the Mallorcan ensaimada. This is a super light spiral of pastry topped with icing sugar and can also come filled. A word of warning if you’re vegetarian, most pastries are made with pig lard, so it might be worth checking before you buy.

Good food and drink are easy to find, although prices are probably on a par with the UK. Its definitely more expensive than mainland Spain, but most islands are a bit more expensive due to the cost of having to import everything. Palma has a high-end feel. If you look at the price of real estate in the town, you’ll see why.

Local rabbit with a delicious but super pungent garlic and herb sauce.

After a glowing recommendation from a work mate we took a cute little wooden train to the town of Soller https://trendesoller.com/eng/whattosee/soller

The train journey takes about an hour from Palma to Soller. It takes you overland past lemon and olive groves. The return fare costs 40 Euro. Soller is very quaint with a laid back Boho vibe with lots of cool artisan shops and surrounded by lovely countryside.

From the town square you can take a wooden tram out to Port de Soller which takes about 20 minutes. This is a gorgeous crescent shaped bay with a light house, marina and plenty of places to eat, drink and shoP. There is a good beach where you can hire a spot under thatched parasols with 2 sun loungers for about 18 Euro. Unfortunately I had a brain fart that day and didn’t charge my phone enough, so can’t post photos, but check the link attached and the pictures they use are accurate. I would definitely visit both Palma and Soller again and allow more time to enjoy them properly.

Ginger and Turmeric Shots

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If you haven’t been buying ginger shots already, you’ve probably spotted these little shots of goodness in many shops.

Both turmeric and ginger have powerful anti inflammatory and anti oxidant qualities, and can boost your immune system. So these are great if you are feeling a little bit under the weather, fighting of a colds or flu, and also help if you’re suffering with a hangover.

The little shots you buy cost at least £2 each. I made 4 shots, enough for 4 days in 5 minutes and about a quarter of the cost of buying them in a shop.

You’ll also see some odd ingredients like black pepper. Peperine found in black pepper helps activate some off the anti oxidant chemicals in the turmeric. I promise you won’t taste it, and you can swap it out for cayenne pepper if you prefer this.

A little oil is added as well. The fat helps your body absorb all the good stuff in the ginger and turmeric. You can substitute it for coconut oil if you prefer. Finally, honey is there for a little sweetness, but to be honest I’ll maybe leave it out next time as the oranges I had were really sweet, so maybe check on the sweetness of your oranges before adding. You can also swap the honey for agave or maple syrup if you are vegan.

Most importantly, these taste really good. Next time I make them, I might even go a little heavier on the ginger. I quite enjoy the heat, but it’s purely up to personal preference. The shots are healthy and delicious. They are quick and easy to make if you have a blender. They also cost a fraction of what you’ll pay outside.

Make 4-5 shots (this can live in your refrigerator for 5-6 days)

Ingredients

2 Oranges (peeled and roughly chopped

Thumb sized pieces of ginger (scrape the skin off with a spoon and then roughly chop)

3-4 cm Piece of Turmeric root (scrape the skin off with a spoon and then roughly chop. If you can’t find turmeric root, then replace this with 1 teaspoon of turmeric powder)

1 Teaspoon Honey or maple syrup

2-3 Grinds of black pepper if using a pepper mill or quarter teaspoon of ground black pepper

1 Teaspoon Olive oil

250 Ml Water

Method

  • Add all the ingredients to a blender or food processor and whiz for 1-2 minutes, or until there are no more lumps
  • Pour the mixture in to a mesh sieve with container below and strain (you can also use muslin or clean tea towel if you don’t have a sieve, the turmeric will stain it yellow)
  • When you have strained the liquid you can transfer the liquid to a bottle/s and chill, or enjoy a little shot of sunshine right away

Cabbage Wedges with Miso Butter

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Cabbage is a much maligned vegetable, with many of us having unpleasant memories of watery over cooked soggy cabbage. Cooked with a little care, cabbage is yummy and very good for you. According to nutritionists, we should all be eating more of it. Its nutrient dense, packed with fibre, and generally good for your gut health.

This is really tasty, and fairly easy to prepare with the oven doing the work. The cabbage goes sweet and slightly charred at the edges and the miso butter adds a salty richness to it. I had this along with some chicken I roasted in the oven at the same time. (I’m such a cheapskate I never turn the oven on just to cook one thing). If you don’t eat meat this is also delicious served on a bed of rich creamy hummus.

What’s even better it has only 3 ingredients, and is almost too good to be described as just a side dish. I used a sweetheart cabbage, and because of its shape, it made more sense to cut it into wedges. You can make this with other types of cabbage. Cut them into steaks if you prefer.

Serve 4 (but if using a large cabbage, up the ratio of butter and miso paste)

Ingredients

1 Sweetheart cabbage (tough/damaged outer leaves removed if necessary and cut into quarters with the core parred back but not removed completely as this with help the wedges stay in one piece)

40 Grams Butter (melted)

1 Tbsp Miso Paste

Method

  • Preheat your oven to 180 degrees (Celsius), and prepare a baking sheet (I usually line mine with foil because I’m lazy and it cuts down on washing up)
  • Melt the butter in a bowl in the microwave (or in a pot if you don’t have one), and then stir in the miso paste until thoroughly combined
  • Lay your cabbage wedges on the tray and brush evenly with the miso butter, before baking for 15-20 minutes (depending on the size of the wedges) until the cabbage has softened
  • Serve immediately