Poached Monkfish with a warm tomato and garlic salsa on a bed of roasted vegetables

Poached Monkfish Recipe Photo 19th of Julya Monkfish is great source of Omega3 and protein and poaching is the healthiest way to cook the fish, as no additional fat is required. This is a perfect summer recipe which can be used as a lunch or light dinner.

Ingredients

  • 2 Monkfish Fillets
  • 1 1/2 tbsp of fresh coriander
  • 1 1/2 tbsp of fresh parsley
  • 12 plum tomatoes
  • pepper and salt to taste
  • 1 small red chilli
  • 5 garlic cloves
  • 1 Red onion
  • dash of butter/ oil
  • Half a courgette
  • Half a red bell pepper

Method

  1. Heat the Oven to 180/ Gas Mark. To avoid oily results, use baking sheets lightly coated in cooking spray. Chop the courgette into long slices and the pepper into medium sized chunks and season with salt and pepper. Cook for approx. 20 mins.
  2. Finely chop the tomatoes, coriander and parsley and place into a large bowl. Peel the onion and chop. De-seed and finely chop the chillies, adding it to the bowl with some pepper.
  3. Peel and finely grate the garlic and add to the bowl, with an addition of some oil if the consistency is not soft enough. The set the bowl aside for marinating.
  4. Bring a large pan to the boil and add some salt. Add the Monkfish and simmer very gently for 4-5 minutes or until completely white and no longer translucent. Drain well and serve on top of the roasted vegetables and cover with the salsa at your discretion.
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Chargrilled Squid with Chilli, Lime & Tomatoes

With the sun shining and weekend BBQ’s becoming a regular appearance in everyone’s diaries, it’s all to easy to turn to unhealthy choices. For some people, summer eating can be associated with calorie-heavy burgers, indulgent desserts and sugary cocktails. However we think summer is actually the best time of year to embrace the fresh produce around us, creating fresh and healthy dishes. This week’s recipe encompasses just that, a perfect alternative for those warm summer evenings.

Ingredients, serves 4 –
800g cleaned squid (we like to get a range of rings and whole pieces so there’s something for everyone)
3x limes
2-3x red chillies
3x garlic cloves
Large handful of fresh coriander
200g vine-ripened tomatoes
1x red onion
Salt & pepper

Method

  • Crush the garlic clove and chop the 1 or 2 red chillies, adding to a big mixing bowl with the squid. Then drizzle with olive oil and add salt and pepper. Finely chop a large handful of coriander and add to the bowl with the juice and zest of 2 limes. Mix all the ingredients, cling film the bowl and place in the fridge until needed.
  • Now make the tomato and chilli salsa. Finely dice the red onion and 1 red chilli and mix in a small bowl with some roughly chopped tomatoes. Drizzle with a little olive oil, season and top with some fresh coriander. Place to one side.
  • Put a griddle pan on high heat and wait for it to start smoking. Then place the squid on the pan, turning every 30 seconds or so to allow them to char on each side. Keep turning until the squid turn from opaque to white inside, it should take about 4 minutes. Then place the squid on a big serving platter and scatter with coriander leaves. Give it a final squeeze of lime and leave plenty of wedges on the side for others to add more. Serve with a large green salad and top the squid with your salsa.

Holiday Health

This weekend, Libby and Caitlin,  from the Jane Plan office, were fortunate enough to take a weekend break to Devon, to escape the busy London bustle and soak up some sun (finally!). Going away with friends, especially at this time of year, can mean inactive days of lying on the beach, ice-cream, and Pimms. Holidays and mini-breaks are times when it becomes easy to lose sight of your weight loss goals, setting you back a long way. Fortunately, we’ve put together a few handy hints and top tips for going away, to ensure you come back from your holiday healthier (and happier) than before and maintaining the ‘bikini body’ that you’ve been working hard for . These tips are small and easy swaps, that will hardly affect your holiday but will have a positive effect on your weightloss goals.

IMG_0350.JPGThe ‘English Riviera’ is a
perfect spot to catch some Vitamin D when the sun is shining and enjoy an afternoon at the beach. Here are a couple of our beach-side tips to ensure a healthy break by the sea.


1. Skincare
Ensuring you always wear suncream is an essential part of keeping your skin healthy and avoiding long term damage. We would recommend SPF30 but this can vary depending on skin type. Keeping yourself hydrated in the sun is not only important for your weightloss goals but dehydration can also cause serious damage to your skin. Finally, both of us said goodbye to our foundation for the weekend and let our skin breath- the salt in the sea can do wonders and we would highly recommend! Although skin does not seem a priority to weightloss, it adds to your overall image and self-confidence, as well as also being an indicator of your general health!

2. Exercise
Although we may all love an afternoon lazing about on the beach, this lack of activity can sometimes affect our weightloss goals. We have to admit we did our fair share of lying around but there are ways to ensure this isn’t detrimental. The latest craze with our friends is ultimate frisbee, an easy game for any group to play.

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A small stint of exercise for 30 mins a day, be it a game like this or going for a beachside run, can not only be relaxing but also ensure you are staying on target. Running on the
beach is much more challenging than any paved surface but rewarding, burning up to 30% more calories.
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3. Routine
Being away from the office, be it for a weekend break or a holiday, can often mean we lose  our daily routine by way of relaxing. Although we would recommend trying to get more sleep, maintaining a routine in some capacity can be helpful for keeping on track with balanced meals and a healthy lifestyle. We would recommend, even if you are getting out of bed later, to try and keep to some sort of schedule and ensuring you are still getting 8-10 hours of sleep a night.

4. BBQs
In reference to our recipe this week, grilling on a BBQ can be a healthier and a much more enjoyable alternative in the summer, particularly to frying. Although at first look, a BBQ may not seem healthy, we have put together a few tips and tricks to ensure you can enjoy the sociable and al fresco aspect  whilst striving to achieve your weightloss goals!IMG_0133

  • Meat – Fresh meat and fish is always the best, and we would recommend monopolising on your location, looking out for good local markets or fishing ports, particularly on the coast. The leaner the meat the better and avoiding fattier parts of any animal is advisable.Moreover, ensuring the use of herbs and spices, when marinating the meat, can mean a stronger taste and therefore it is much less likely you will overeat!
  • Veg – Grilling Veggie Kebabs is a great addition or alternative to any BBQ- we used peppers, mushrooms,courgettes and red onion! Making some healthy salads to go with your BBQ can also mean less meat being consumed, as a side of salad will fill you up! See our recipes and social media accounts for salad inspiration.
  • Bun Free- Avoiding bread with your BBQ can be a healthier alternative, to cut down on calories. If this isn’t possible, we would recommend a wholemeal and seeded bun!
  • Ketchup- For those who can’t resist, a perfect way to ensure a healthier ketchup is to make it yourself! We fried some marinated onions and chopped tomatoes and then blended it together with a dash of oil.

5. Sipping Pretty
If you’re soaking up the sun all day, it’s very easy to become dehydrated. Not only can this be dangerous to your health in the heat, staying hydrated is very important when aiding weight loss. We made sure to always have big 1.5l water bottles on us at all time, meaning that we were able to quench our thirst whenever we needed. By drinking at least 2l of water a day, the rate at which you burn calories is increased. It’s also very easy to confuse the feeling of thirst with hunger. So before you get tempted to reach for an ice-cream, drinking some water and waiting 10 minutes can ensure you’re not snacking unnecessarily!

6. Alcohol
Long lazy afternoons, BBQs and sun all go hand in hand with summer classics like Pimms. While there’s no harm in treating yourself once in a while, it’s worth bearing in mind that a 300ml glass of Pimms can have up to 180 calories! Moreover, by starting drinking early in the day, it’s easy to clock up several glasses in a single afternoon, leading to lots of empty calories. When following Jane Plan, we advise that you cut out alcohol completely. That said, one of the most important parts of maintaining a healthy lifestyle is balance and there’s no harm in treating yourselves once in a while.

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Swap Lemonade and Pimms for Sparkling Water

If you’re going away for a week or so, we’d suggest you pick a particular evening where you’re allowed to have a drink. By saving yourself, you’ll be able to enjoy that cocktail or glass of wine a great deal more; plus you’ll avoid piling on the pounds as the week goes on! While we were away, Caitlin and I were able to avoid drinking our calories by filling up jugs of sparkling water with fresh mint and strawberries.
This is a great swap for calorie-laden cocktails, and you won’t feel like you’re missing out!

7. Snacks
Come mid-afternoon, it’s easy to be tempted by a trip to the ice cream van to cool off. However, with 280 calories in a Magnum Classic and nearly 18g of fat, this can set you back a long way when trying to lose weight. Luckily, there’s a range of simple swaps you can make, meaning it’s still easy to enjoy the sun without feeling guilty! For example, frozen grapes are a delicious bitesize snack that are low in calories and great for cooling off. Moreover, a portion of 80g has only 54 calories and are full of antioxidants, making them an ideal summer snack. Watermelon is also a brilliant alternative. With high levels of vitamins A, B6 and C and high water content, it’s a refreshing and healthy option. You could even try popping a lolly-stick inside a slice and freezing to make your own ice-lollies!IMG_0231.JPGWe hope these tips prove useful and you can find ways to incorporate these handy hints into your lifestyles as much as possible. Whether in sunnier climes or staying at home this summer, eating healthy even in the heat is easier than you think!

Caitlin, Libby and all the Jane Plan team xx