SIMPLE SALMON FISH CAKES

...today I have come up with a very simple fish cake recipe made with just four ingredients, with some added herbs and seasoning...

...these fish cakes are completely OMS friendly  and cost just £5:47 to make 8 cakes (2 each for a family of 4) they are oven baked without oil...

...above are the four ingredients...

I x small tin of red salmon

4 x medium potatoes cooked and mashed

I x tin of drained and washed lentils

1 x tin of peas drained and washed

seasoning of salt and pepper and fresh parsley

...mix all of the ingredients together in a large bowl till completely combined...

...mould into medium sized patties (mine seem to of gotten larger as i've gone along lol!) and place on baking sheet lined with greaseproof paper...these will then be place into a preheated oven at gas 180 for 30 minutes...

...when cooked remove from oven and drizzle with some extra virgin olive oil and a squeeze of lemon...

...I served these fish cakes with half a roasted sweetheart cabbage, which was in the oven cooking at the same time...the cabbage cost just 60pence so 30pence for the above portion and a total of 99pence for all the food on the plate above...

...extremely cost effective, highly nutritious and packed with vitamins...

MelXO

LENTIL SOUP

There is nothing quite like a bowl of nourishing soup

This recipe is one passed down from my Mother and can be adapted to suit whatever vegetables you have left over from the week

It is super cheap to make - approx £2:10 to feed 4 people

Here are the total ingredients you will need to make this soup

                                                                                     

Start by chopping up the shallots and the leek and add to a heavy bottomed pan

Then finely chop 3 x cloves of garlic and add to the pan along with the juice of a small lemon and dash of water  - then sweat these down over a medium heat till translucent 

You can use extra virgin olive oil here to cook with if you wish to do so...as I am following the OMS PROGRAM I choose to cook without oil...the recipe is very adaptable  

Then add the sweet potato (coarsely grated) to the pan (I would of used a couple of carrots also if I had some) and mix well 

Then give the lentils a good wash in a sieve under cold water and add to the pan and mix well

Now add your vegetable stock, approx 2 pints, enough to give good coverage of all the ingredients and also add your seasoning of choice...I used black pepper and chipotle chilli flakes to add some fiery heat 

Now leave this to cook away for a good 40 mins (checking every now and then to see if more stock needs to be added)  I like the lentils to go nice and creamy

I then made some simple croutons, some wholemeal bread toasted and chopped (remember this recipe is OMS friendly so if you want crispy oven baked croutons you'll need to add oil and oven bake them etc)

This soup is a powerhouse of nutrition and great for warding off colds and viruses, full of B6 which is so important for our immune and nervous systems - its loaded with vitamins and minerals - an excellent source of fibre, protein and iron - great for heart health and very low in calories too

All that in one bowl! - should be given out on prescription! 

Enoy

MelXO

HISPI - SWEETHEART CABBAGE

Hispi Cabbage also known as Sweetheart Cabbage

Cabbage...can conjure up all sorts of memories for me from school dinner days haha, where the smell would hit you upon entering the dining hall.  There a soggy pulped mass, on what would be, like the biggest spoon ever would be loaded on your plate, swiftly followed a horrible pool of water that oozed from the bland green mass (I say green, it had been cooked for so long it was almost translucent) would seep into everything else on your plate...ahhh such memories.

Since starting on the OMS RECOVERY PROGRAM I have completely changed the way I view food.  Now, it's all about health and vitality and how food can heal me. 

So back to the humble cabbage...I have adapted this simple Monica Galetti (masterchef judge and all round amazing chef!) recipe to suit the oms program.

This cabbage has been dry roasted in its funky foil ensemble! and the evoo added afterwards...a game changer!!

Cabbage is a mighty green powerhouse that is packed with nutrients -a real super hero of the brassica family - loaded with vitamin C and an excellent source of vitamin K - helps keep inflammation in check - rich in antioxidants and is known to have cancer fighting features. 

After roasting images...

Ingredients:

1 sweetheart cabbage (woody core removed, see photos)

Glug of extra virgin olive oil (EVOO)

Juice of half a lemon

Water

Seasoning - pepper salt chilli flakes

Oven temp: 180-190

Method:

Place cabbage on a baking sheet with enough foil to make a loose jacket

Sprinkle with water and season to your taste

Bring foil together to make a dome like jacket and seal edges

Place in a preheated oven and roast for approx 30 mins

Remove from oven and open foil

Mix together the evoo, lemon juice and seasoning

Pour over the cabbage

This can then be eaten on its own, OMG its delicious just as it is or added to other roasted vegetables or salads for a more substantial dish

Enjoy!

MelXO