Healthy meals for busy people

At this time of year, when we are all trying to be a little more health conscious and the days are shorter, healthy meals for busy people seems like the perfect recipe!

Marketing Stockport member, owner of Cheadle Hulme’s At The Kitchen, Cook Writer and Food Stylist Angela Boggiano believes that simple suppers that are tasty and on the table in 30 minutes are a real winner. Even better when they can be doubled up to take for packed lunches the next day.

We have created a workshop here At The Kitchen that tackles all these issues with inspirational recipes that use a mixture of store cupboard staples and fresh ingredients.

The idea is to show just how simple healthy dishes can be, as well as super tasty. With lots of time saving hints a tips, no special equipment needed and all being really well balanced and full of flavour.’

With ideas for a quick lunch like the Blackbean Burrito and Beetroot Houmous and then dishes the whole family will love such as a Creamy  Butternut squash and Lentil Dhal, the recipes have been a hit with customers coming to our workshops in January.

Ingredients which we associate with healthy eating such as Quinoa, kale, lentils, beetroot, Squash and Sweet Potato are all really delicious but have the perception of being difficult and lengthy to prepare. The workshop dispels this idea and shows how to prepare these ingredients simply. These are dishes which will become part of your cooking repetoir.

Roast Beetroot and Carrot Quinoa Salad With Grilled Halloumi

Roasting beetroot and Carrots really intensifies the sweetness which works wonderfully with the cumin and lemon. Pack up any remaining salad for your lunchbox the next day.

Serves 4

Prep 15 minutes
Cook 40 minutes

350g  beetroot
500g  carrots
1tbsp cumin seeds
3tbsp olive oil
200g Quinoa
225g pack Halloumi cheese, sliced into to 8 pieces
grated zest and juice from 1 lemon
28g pack flat leaf parsley
40g flaked almonds

1 Preheat the oven to 200C/fan 180C/gas 6. Wash and remove the tops from the beetroot and carrots and dry with kitchen paper. Cut each beetroot into quarters and chop the carrots into thick rounds and place in a roasting tin . Add the cumin seeds and a tablespoon of olive oil and toss everything together well. Roast for 35 – 40 minutes until the beetroot and carrots are golden and very tender.

2 Meanwhile place the Quinoa in a saucepan and cover with water measuring about  4cm above the Quinoa. Bring to the boil and simmer for 20 minutes until all the water has been absorbed. Turn of the heat , cover and set aside.

3 Heat another tablespoon of oil in a non stick frying pan and add the halloumi cheese in a single layer and cook until golden , about 2 – 3 minutes then turn and cook the other side .

4 Place the roasted vegetables in a large bowl . Fluff up the Quinoa with a fork and add to the bowl with the lemon zest and juice, the remaining tablespoon of olive oil , the chopped flat leaf parsley and toasted flaked almonds. Season to taste and toss together gently. Serve spooned onto serving plates with a few slices of the halloumi cheese on top and a spoonful of thick Greek yoghurt.

Beetroot and dill Houmous

This is the most delicious Houmous and great on sourdough toast with some feta cheese for a simple lunch. Or just keep in the fridge for a healthy snack when you are tempted to reach for the biscuit jar! If you are not keen on beetroot simply replace with 2 roast red peppers, deseeded and skinned instead

Serves 4

250g raw beetroot  , washed, topped and tailed and cut into quarters
10g chopped fresh dill
1 x small garlic clove
1 x 400g tin of chickpeas, drained and rinsed
3 tbsp tahini, stirred
½ tsp salt
Juice and zest of 1 lemon

1 Preheat the oven to 170°C, fan 150°C, gas 3.

2 Wrap the beetroot in a square of foil lined with baking paper and place on a tray in the oven for 40 – 60 minutes or until a sharp knife slips easily into the centre.

3 Place the beetroot in the food processor along with any juices in the foil, plus the dill. Add all the other ingredients. Blend for 3–4 minutes, until really smooth. You may need to add a splash of cold water if your mixture is looking very thick. Taste and adjust the seasoning as necessary.

Blackbean and Tenderstem Broccoli Burritos

These burritos are really tasty with the softness of the mashed beans and avocado and the crunchy broccoli makes for a perfect lunch or supper . Kids love these Burritos as they are so tasty just leave out the chilli .

Makes 4

Prepare 20 minutes
Cook 10 minutes

1 tbsp olive oil
1 small onion, finely chopped
2 garlic cloves, finely chopped
1tsp ground cumin
400g can black beans in water, drained
2tsp smoked paprika
220g tenderstem broccoli
1 large avocado
Juice 1 lime
1 red chilli, finely chopped
150g ripe cherry tomatoes, roughly chopped
28g bunch fresh coriander, roughly chopped
100g cheddar cheese
4 flour tortillas

1 Heat the sunflower oil in a frying pan and add the onion and cook for 3  minutes until beginning to soften. Stir in the garlic and cumin and cook for just a minute longer then add the drained beans and paprika and cook for a further 3 minutes. Add a splash of water to the pan and with a fork or potato masher – mash the beans until you have a coarse paste. Season to taste and set aside.

2 Bring a medium saucepan of water to the boil and blanch the broccoli just for 3 – 4 minutes until tender but still with a lovely crunchy bite. Drain well.

3 Scoop the avocado into a bowl and mash well with a fork , adding the lime juice as you go. Stir in the chopped chilli, tomatoes, and coriander and season to taste.

4 Warm the flour tortillas in a dry frying pan over a medium heat. Place a tortilla on a chopping board and start to assemble. Spread a few tablespoons of the black bean mixture into the centre of the tortilla and then top with a quarter of the broccoli. Spoon along the top the avocado mixture and then sprinkle on a quarter of the cheese .  Roll up the tortillas quite tightly , tucking in the ends . Lay seam side down on the chopping board and then start to prepare the remaining buritos . Cut into slices to serve.

Korean Pork With Roasted Sweet Potato and kale

A brilliant one pan dish where you can substitute the pork for chicken or beef .

Prep 15 minutes
Cook 30 minutes

Serves 4

350g sweet potato
1tbsp olive oil
180g Kale
2tbsp sesame oil
25g sesame seeds
2 tbsp soy sauce
1tbsp mirin
2tbsp hot chilli sauce (I used Sriracha Chilli Sauce)
25g ginger, finely grated
400g free range pork leg escalopes, cut into strips
1 bunch spring onions, each cut in half
2 red peppers, deseeded and thinly sliced

1 Preheat the oven to 200C/fan 180C/gas 6. Peel and cut the sweet potato into 5 cm long x 2cm wide pieces. Place on a roasting tray and toss well with the olive oil . Place in the oven and roast for 15 minutes until starting to soften and turn golden on the edges.

2 Add the kale and toss well with the sweet potatoes and return to the oven for a further 5 minutes . Toss the kale and sweet potatoes halfway through cooking.

3 Meanwhile, mix together 1 tablespoon of the sesame oil, the sesame seeds, soy sauce, mirin, chilli sauce and ginger .

4 Place the pork strips in a large bowl and pour over the sauce and mix well with the pork.

5 Heat the remaining sesame oil in a wok or large frying pan and cook the pork and sauce over a high heat for 2 -3 minutes then add the spring onions and peppers and continue to cook for a further 3 – 4 minutes until the pork is cooked and the sauce has reduced

6 Toss in the sweet potato and kale and mix well with the pork and sauce. Serve immediately

Harrisa salmon With Green lentils and roasted  Cherry Tomatoes

This dish will be on the table in 30 minutes from start to finish with so little prep needed I guarantee it will become a go to recipe. Harissa is a delicious chilli and spice paste which is readily available in most supermarkets. It makes a perfect store cupboard ingredient as can be used as a marinade for fish and chicken or stirred into thick Greek Yoghurt for a delicious accompaniment to salads or simply on its own stirred into soups and stews. We love it !

Serves 4

4 salmon fillets
4 tsp harissa
2tbsp olive oil
300g  cherry tomatoes
1 red onion, sliced finely
3 cloves garlic, gently bashed, skin removed
1 bay leaf
300g green or puy lentils
700ml vegetable stock (we used Bouillon powder available in most supermarkets)
Grated zest  and juice 1/2 lemon
Small bunch chives

1 Preheat the oven to 200C/fan 180c/gas 6 . Place the salmon fillets in a ovenproof roasting dish . Smear the tops of the salmon fillets with the harissa. Drizzle with a tablespoon of the olive oil.  Add the cherry tomatoes to the dish and leave to marinate.

2 Meanwhile heat the remaining oil in a saucepan and add the red onion and cook for a few minutes then add the garlic, bay leaf , lentils and stock. Bring to the boil and simmer for 30 minutes until the lentils are tender and have absorbed most of the liquid.

3 After 15 minutes  of cooking the lentils place the salmon in the oven and roast for 15 minutes untl cooked through and the tomatoes have started to wilt and soften.

4 Discard the garlic and bay leaf from the lentils and stir through the lemon zest and juice and chives and season to taste.

Serve the lentils with the tomatoes and salmon plus either with a crisp mixed salad or green vegetable.

Creamy Butternut Squash, Red Lentil and Cauliflower Dhal

This is a warming, creamy and mildly spiced Dhal which all the family will love. If you wanted to add a little more stock to any leftovers and blitz a little to eat as a soup the next day.

Serves 4

Prep 15 minutes

Cook 30 minutes

1tbsp olive oil
1tsp black mustard seeds
1 large onion, finely chopped
6 dried curry leaves, optional
2tsp ground coriander
2tsp ground cumin
1tsp turmeric
1/2tsp cayenne pepper
300g red lentils
400g  butternut squash, peeled and cut into 2cm cubes (prepared weight)
350g cauliflower, cut into small florets
400ml can coconut milk
Small bunch fresh coriander roughly chopped

1 Heat the oil in a saucepan and add the mustard seeds and cook for a minute then stir in the onion and cook for just 5 minutes until starting to soften. Stir in the curry leaves and spices and cook for a further minute.

2 Add the red lentils, butternut squash and cauliflower florets and toss everything together well.

3 Pour in the coconut milk and 400ml water or vegetable sock and bring to the boil and cover and simmer gently for about 20 – 25 minutes until the lentils are tender and the squash and cauliflower are tender.

4 Stir in the coriander and serve with warmed flatbreads, nann or chapati

Expert Opinion Content provided by At The Kitchen, Cheadle Hulme, Stockport

Photography Craig Robertson