Autumnal soul food

As the wind starts howling and the autumn rain blows wind off the trees we all need some comfort food. Here are a couple of healthy recipes that should do the job. As you will see I have changed the format a little to help you decide if this meal if for you.

Fish pie:

This is great British classic and high in omega 3 oils. I make this with out dairy and my dairy eating family love it!

Low GI if uses sweet potato, high in omega 3 and protein, dairy free option, high in zinc.

Sweet potatoe and potato cause wind, can make with out topping and serve with rice.

Ingredients. Serves four

• 3 handfuls of fish pie mix. Equal quantities of white fish, smoked haddock and salmon cut in two inch chuncks (I get my fish monger to do this)
• 1 handful of prawns with there shells on.
• 1 tbs. Capers
• 1 fennel bulb
• Chopped fennel herb from top of bulb, if any.
• Small handful of parsley chopp
• Small glass of white wine
• 2 tbs. Of flour/ (or corn flour if you are wheat free)
• Fish stock cube
• Back peppercorns
• Mace blade or powder (you can use1/4 tsp of nutmeg here)
• 1 Onion
• 1 bay leaf
• Salt
• 1 mug full of milk (1/2 cup of unsweetened soya milk, ½ cup soya cream if dairy free)
• Potatoes for topping, equivalent of four large baking potatoes.( If low GI use sweet potato).
• Olive oil/ butter

How I made it:

• Peel potatoes cut into 2 inch cubes and boil in salted water.
• Put 3/4 back pepper corns, 1 mace blade or ¼ tsp. Powder, 1 onion cut in four, 1 bay leaf, a pinch of salt, the parsley stems in a pan with the milk (or soya alternative) simmer with lid on until onion soft.
• Meanwhile chop fennel and soften on gentle heat in a 1 tbs. of oil or butter. When soft add white wine and fish stock cube and boil for 5 mins. to reduce by half.
• Potatoes should be ready by now, pass through potato ricer or mash by hand with a little butter/ olive oil and season with salt and pepper.
• The milk mix should also be ready strain and add to the wine fennel mixture. Pour this into a bowl to cool a little. Take a little of the cooled liquid out and mix with flour/ corn flour to a smooth paste then return to the rest of the milk/ wine mixture.
• Place the fish and prawns in a casserole dish. Pour sauce with fennel over the fish and mix gently. Should be cool enough not to cook the fish.
• Stir through the chopped parsley, fennel herb if using and capers.
• Top with the mashed potato and bake in a hot oven (gas mark 6) until crispy on top (about 30mins)
• Serve with peas and spinach.
  
  Spicy pinto beans: (frijoles de charros)

Low GI, high in fibre, high in phyto-oestrogens, rich in vitamins and minerals, yeast free, wheat free, dairy free, vegie option.

Not good for poor digestion.

This is a nutritious one pot meal that can be served with rice and vegetables.

Ingredients:

• 500g of dried pinto beans soaked overnight (you can use two cans or pre-cooked ones)
• 2 bay leaves
• 2 whole dried smoked chillies (unsmoked fine) – don’t use if suffering with heat signs (yellow coating on tongue)
• Smoked paprika
• Chorizo sausage (optional, delicious as vegetarian meal)
• 1 small onion
• Olive oil
• Salt
• 1 can of chopped tomatoes

How I made it:

• Drain soaked beans and put in sauce pan with 1.5 l of water and simmer until soft (about 1 hour). Do keep checking I regularly burn beans!
• Peel and dice onion and fry in 1 tbs. Of olive oil until golden, add chorizo (if using) and 2 tsp. of smoked paprika and stir for 1 min. Or so.
• Then add tomatoes, bay leaf and chilli.
• Simmer for 5 mins to combine the flavours.
• Add the cooked beans with 500ml of beans cooking water and cook for a further 10 mins.
  
  Serve with brown rice and vegetables of your choice. These beans freeze well too. Enjoy!