What I eat in a day, edition 4

Breakfast

High Protein Bagels with Smoked Salmon - makes 4 bagels

Ingredients

• 300g strong bread flour
• 2tsp baking powder
• ½ tsp salt
• 300ml Greek yoghurt
• Egg white for brushing
• Sesame seeds for sprinkling
• 100g smoked salmon pack
• Pack of cream cheese
• Dijon mustard
• Capers
• Fresh dill
• Radishes
• Lemon
• Black pepper

Method

1. Mix the flour, baking powder and salt together before adding in the yoghurt. Kneed the mixture gently, adding a little more flour if it's too sticky. Tip onto a floured surface and divide the mixture into four. Roll each quarter into a sausage shape before joining the ends, making a circle.
2. Place the bagels on some grease proof paper and brush with egg white wash, before sprinkling each bagel with a handful of sesame seeds. Bake in an oven or air fryer set at 180C for 20-30minutes until golden and cooked through.
3. Slices the bagels in half and top each side with a smear of mustard, a good dollop of cream cheese, smoked salmon (around 25g per serving), sliced radishes, fresh dill pickings, a crack of black pepper and a squeeze of fresh lemon. Enjoy!

Lunch

Mung bean & Mackerel Salad - serves 2

Ingredients

• 125g tinned Mackerel - i opted for mild curry sauce 

• 150g dried Mung beans (I soaked overnight but not essential)

• 1x chicken or vegetable stock cube, or Bouillon of choice

• Handful of spinach

• 2 sticks of celery, sliced

• 2 tbsp capers

• 2 tbsp olives, sliced

• 2-3 gherkins sliced

• 1 small-medium carrot, grated

•  

  100g feta or Greek salad cheese

• Handful fresh coriander

• Sprinkling of pom seeds

   

• Evoo and fresh lemon for drizzling (optional)

Method

• Boil the mung beans for around 30 minutes until soft. I added a stock cube for added flavour.
• Drain the beans and add in the spinach, celery, gherkins, olives, capers carrots and mackerel, including the sauce from the tin.
• Plate the salad and top with a sprinkling of feta (around 25g per portion), coriander, pomegranate seeds and a squeeze of lemon.

Dinner

Roast Chicken Thighs with Creamy Fennel

Ingredients

• Chicken thighs - 2 per person but I often cook in bulk and save for later
• EVOO
• Kelpamare or Soy sauce 
• 1kg baby potatoes
• Coarse sea salt, or seasoning of choice
• Dried rosemary 
• Fennel bulb
• 80ml double cream
• 1/2 lemon juice
• 150ml Chicken or vegetable stock
• Herbamare seasoning (or alternative)(optional)
• 5 cloves of garlic, lightly bashed and left whole

Method

1. Arrange the chicken thighs in a baking dish and drizzle with EVOO and Kelpamare. Bake in the oven or airfryer at 180C for 30-40minutes until cooked through, turning twice to coat and brown evenly.
2. Arrange baby potatoes in a separate oven dish, drizzle with EVOO and coat with coarse sea salt and dried rosemary. Roast for 30-40minutes at 180C , shaking half way until evenly golden.
3. Slice the fennel into slices and arrange in an oven dish. Combine the stock with the cream and lemon juice, stir to thicken. Coat the fennel with the sauce and add a sprinkling of Herbamare for colour and taste. Finish by adding the bashed garlic cloves into the tray. Bake for 30-40mins at 180C until soft. 

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