Baked Spicy Butternut Squash Balls with Avocado, Pineapple, Cucumber & Chilli Salsa

I really thought that clean-eating would be too much faff for me. But, it's a complete doddle..just a case of the right choice of ingredients and basically cutting out all the dross we consume each day mainly with the inclusion processed foods.  

I'm majorly guilty of loving the wrong things... I don't have a particularly sweet tooth but I always crave something savoury to nibble at... crisps are a fatal attraction so I've been trying to devise some good nibbles to scoff when I'm entertaining or even TV watching ... raw carrot sticks, celery and cucumber don't hack it but something like these Butternut Squash Balls make snacking a complete delight. These would also make a delicious light starter or light lunch dish.

I've used coconut flour in them as it keeps the dish  gluten-free & Paleo friendly..you could always substitute this for bog standard plain flour though if you like the look of them but are not bothered with any health issues.

OK here we go, 

you will need a vegetable steamer and an oven tray oiled & lined with baking parchment and a small non-stick frying pan
The oven needs to be set high 220c/425F/gas 7

Ingredients:- 

for the Butternut Squash Balls

1 medium sized Butternut Squash seeded & peeled and cut into 1½" dice
1 medium onion chopped finely
2 large cloves of garlic squeezed through a press 
1 dsp either olive & rapeseed oil to saute the onions & garlic
3 tbsp Coconut Flour...can be substituted with rice flour, gram flour or even plain all purpose flour
1 large egg beaten
1 tsp  ground coriander
1tsp ground cumin
1tsp ground ginger
1tsp chilli flakes
½ tsp turmeric
1tsp sea salt
a few good grinds of the black pepper mill

For the Salsa.

A ripe Avocado 
The freshly squeezed juice of 1 large lime
Pineapple around a quarter of a small one
Cucumber  "                   "              "       "
1 red chilli seeds removes and sliced
a few chopped coriander (cilantro) leaves (optional) you could sub with parsley
Spring onions (scallions)...one or two chopped
Optional ...2 tsps fish sauce (substitute for soy sauce if not available or leave out altogether)
2 tsps runny honey
1 tsp sesame oil


Method

Steam the Butternut squash over boiling water for around 10 minutes or until soft.  Please don't be tempted to boil the squash in water as it won't work ...it'll be far too wet.

Saute the onion in the oil until starting to soften, add the garlic and saute on until all is cooked  and softened ... cool slightly

Mash the squash until there's no lumps at all

Add the coconut flour, spices, seasoning, onion & garlic and the egg

Mix well together until everything is combined.

The mixture should be soft & pliable ... add a little more flour if too wet or a drop of milk if too dry.

at this stage I like to test the seasoning by frying a tiny piece in a little oil and then tasting it...adjust the seasoning to your taste.

Roll into golf ball sized bites and place them on the parchment lined oven tray.

Bake in the hot oven for around 15 minutes until they are cooked through and slightly browned.

While these are baking make the salsa

Halve the avocado and remove the stone, scoop out the flesh with a spoon and dice into small pieces
immediately spritz with a little lime juice to stop it from discolouring.
Chop the pineapple into small dice too
the same with the cucumber
in a bowl mix all the above with the spring onions, coriander leaves, chilli, fish sauce (if using)
honey, the rest of the lime juice and the sesame oil... adjust to seasoning to taste.

Arrange the balls on a plate while still warm and place the Salsa in a dish to accompany them ... (best served warm rather than hot)

These can be made in advance and reheated in a hot oven for a few minutes or place in the microwave on full heat for no more than 1 minute.


DELICIOUS !

Quinoa & Mackerel Salad with Broccoli, Pineapple & Red Peppers

Quinoa is a welcome change from rice, pasta or other grains.  There's been quite a lot of research into it's health benefits...I'm not too sure I believe the claims that it's a super food..but it contains beneficial amino acids ...it is also slightly more calorific than rice but benefits from having more protein...great for vegetarians especially.

Here's a little article from the BBC's Jo Lewin who writes for the Good Food Magazine

An introduction to quinoa

Quinoa, pronounced ‘keen-wa’ is a great wheat-free alternative to starchy grains. There are two types: red and creamy white. Both types are slightly bitter when cooked and open up to release little white curls (like a tail) as they soften.

Grown in South America (Peru, Chile and Bolivia) for thousands of years, quinoa formed the staple diet of the Incas and their descendants. In recent years, foodies in the UK and the US have heralded it as a superior alternative to bulgur wheat, couscous and rice. Though it often occupies a similar role to these grains in dishes, quinoa is actually in the same family as beets, chard and spinach.

Nutritional highlights...

The UN named 2013 ‘International Quinoa Year’ in recognition of the crop’s high nutrient content. With twice the protein content of rice or barley, quinoa is also a very good source of calcium, magnesium and manganese. It also possesses good levels of several B vitamins, vitamin E and dietary fibre.

Cooked quinoa seeds become fluffy and creamy, yet maintains a slight crunch. It has a delicate and subtly nutty flavor, versatile for breakfast (as a cereal), lunch (as a salad) or dinner (as a side).

My recipe uses Smoked Mackerel but you could use, salmon, tuna or chicken or if you're a vegetarian leave these out ...you could substitute with some toasted cashew nuts...they would be just perfect.

The recipe:- to serve 4 portions

4 small smoked Mackerel Fillets ( mine were peppered)  skin removed & flaked

120 gms/ 4 oz Quinoa cooked as per packet instructions 

1 small head of broccoli, cut into small florettes and blanched

1 red onion finely chopped

1 red pepper diced

16 radishes sliced

½ small pineapple cut into chunks

4 spring onions sliced...including the green part

small bunch of parsley chopped

the zest & juice of 1 lemon

2 tsps toasted sesame oil

1 tbsp light Olive Oil

2 tsps Horseradish sauce or 1 tsp prepared Wasabi paste

Salt & pepper to taste 

Method

In a jug mix together the sesame oil, zest & juice of the lemon, the olive oil and  Horseradish sauce 

Check for seasoning, add salt & lots of pepper to taste

Place everything else in a large bowl, pour over the dressing, carefully bring everything together

Serve   

   

 

Stir Fry Chicken with Pineapple, Peppers & Courgettes, Basmati Rice & Black Onion Seeds

A great recipe to use up that left over chicken, pork or beef.

To serve 2
250g cooked chicken breast diced
a quarter of a fresh pineapple, peeled & woody stem removed. Diced

1 medium sized red pepper deseeded & sliced
1 " " yellow " " "
1 medium onion finely sliced
1 inch fresh ginger grated
2 cloves garlic crushed
1 medium courgette (Zucchini) sliced into fingers
half a bunch of spring onions sliced on the diagonal. (including the green parts)
>
2 tsps good oil (I use cold pressed rapeseed)
1.5 tbsp dark soy sauce
1 heaped teaspoon 5 spice seasoning
half a cup of chicken stock
1tbsp Chinese rice wine (Shaoxing) or dry sherry (optional)
2 tsp cornflour
1 tbsp tomato puree or even ketchup
seasoning if needed
>
1 cup Basmati Rice soaked in cold water then rinsed
2 cups of boiling water
1 tsp salt
Kalongi Black Onion seeds to sprinkle (optional)
>
In a pan cover the rice with the boiling water & salt
Cover, bring to the boil, cook for 1 minute only & turn off the heat.
Do not remove the lid.
Leave to stand for around 10 mins
Drain & fluff the rice before serving
>
in a small dish mix together the cornflour, soy, 5 spice, tomato puree & stock & rice wine if using.
>
Heat the oil in a hot wok or frying pan. Keep the heat on high throughout.
Add the sliced onions & peppers toss around
add the garlic & ginger
Add the courgettes " "
add the pineapple " "
Add the chicken & spring onions then immediately add the cornflour/stock mix
Quickly bring to the boil and it's ready to serve.
>
The whole process should only take a matter of around 5-7 minutes. Quick cooking is essential to keep everything crisp & fresh.
>
Serve the Rice sprinkled with a few Kalongi Seeds to add a tasty crunch to it.