easy healthy lunch: stuffed marrow

I know, the title doesn’t sound very nice or exciting. I’ve never been a huge fan of squashes or marrows, but really they aren’t that different to aubergines and courgettes. And this is delicious, and even husband proofed. And because I spoil him with food, he is very fussy. The marrow was another mother in law gift of the discounted food variety, so I thought I’d better cook it before it goes mouldy. To be honest, when hubby brought it home I had to ask him what it was as I’d never seen one before!

But trust me, this is delicious, and actually high in fibre and things that’ll fill you up, and low-ish in calories and fats and evil things. It’s even vegetarian. Think how happy you’re making all the cows! According to my calorie recipe wizard thing, it’s 244 calories, so it’s a perfect light lunch without it tasting insipid or horrid.

When I searched for marrow recipes, most of them were for bone marrow and not the vegetable at all, so that was a bit worrying. But then I found this one, and I have to agree – simple to make and extremely tasty. The original recipe can be found here, and to be honest, I didn’t change it that much. You could add more veges if you wanted – maybe some spring onions or tinned sweetcorn would be nice.

http://allrecipes.co.uk/recipe/6545/marrow-with-feta-and-mint.aspx

Hubby hates mint and can find it in just about anything, no matter how well disguised (we have a cuban holiday and too many mojitos to blame for that!). So I substituted with coriander, but I think parsley would be nice too. And I used mung dal instead of puy lentils as I didn’t have any. Also, my marrow was especially big and could happily feed 4 people so I cut it in half and used the bulbous half for this recipe and the other bit for some summer minestrone soup which I’m sure I’ll blog about in a day or two, and has now sorted out lunch for a couple of days.

Stuffed marrow

Serves 2

• 1 marrow (or half a large one)
• 50g lentils of your choice (don’t use split peas though as they take longer to cook)
• 1 tsp chilli flakes
• 1 tbsp olive oil
• 2-3 garlic cloves crushed
• 100g feta
• handful of chopped fresh coriander
• 10-20g chedder or red leicester, grated

1. Preheat the grill.
2. Cut the marrow in half (or the half you’re using) lenghways and scoop out the seeds. Place on a grill rack and grill until the insides are softened (about 15 minutes)
3. Meanwhile, boil the lentils in plenty of water until cooked (I like mine mushy).
4. When the lentils are cooked, add the chilli flakes, garlic, coriander and feta to them, along with seasoning to taste
5. Remove the cooked marrow from the grill and scoop out the flesh. Mash and add to the lentils. Stir well to combine.
6. Pile the mixture back into the hollowed out marrow skins and top with the cheddar or red leicester (we found red leicester’s taste when especially well with the dahl) and return to the grill for a few minutes until the cheese is melted and crispy.
7. Serve and enjoy your tasty healthy lunch

Colourful summer salad: sweet potato and feta

I had a bit of a hedonistic girly weekend in London this weekend, and by Monday, was definitely feeling in need of some good clean nutrients in something that wasn’t going to aggravate me in any way – so no chilli or anything very acidic, and that was something I could make with the contents of my kitchen – I was not going anywhere!

I love food that’s really colourful (who doesn’t?! – maybe the compulsive obsessives of you that have to colour code your food…I do not envy you!) and you get a good range of nutrients, the more different colours you have.  I have no idea where I learnt that – maybe from weight watchers!  But different colours indicate different nutrients and I’ve forgotten which is what – all I remember is purple is anti-oxidants!

I found this recipe for a feta and sweet potato salad, which was perfect as I had feta and the sweet potatoes needed eating!  Also, no chilli and just a bit of balsamic vinegar for dressing, so it’s all quite ‘the day after the night before’ friendly.  I also made extra to take to work for lunch today, and actually, to my surprise, it tasted better for having sat about for a day!

The recipe is a bit fiddly because you boil the potatoes first and then you grill or bbq them.  I griddled them, just to be contrary.  But it’s worth the extra effort.  The sweet potatoes in this are delicious and go so well with the salty feta.

I also added tomatoes and cucumber because of the colour thing and used lettuce instead of spinach because I didn’t have any spinach.  I don’t think it suffered for my changes.  I did put in the full amount of dressing it indicated, and I would say – probably it’s a bit too tart – I’d go with 2 tbsp olive oil and 2 tbsp balsamic vinegar (for 3 servings) rather than 1 of oil and 3 of vinegar.  I’ve changed it in my version so you don’t have to worry.

But you can find the original here http://www.bbcgoodfood.com/recipes/4173/sweet-potato-and-feta-salad

In this you’ve got purple, orange, red and green – as well as some nuts and some lower fat cheese – so it’s all very healthy and nutritious!  But, in case you’re worried – it isn’t bland or boring or something you’d only eat on a diet.  This is good food – would I post anything else?!   I don’t believe in insipid horrid diet things.  I am a foodie!

Sweet potato and feta salad

Serves 3 (maybe 4-5 as a side salad)

• 600g sweet potatoes, peeled and thinly sliced (but not so thin they don’t exist)
• 4 tbsp pine nuts, toasted
• 1 red onion, finely sliced
• 15 cherry tomatoes, halved
• 1/3 cucumber sliced
• 150g feta cheese
• 2 tbsp balsamic vinegar
• 2 tbsp olive oil
• 1 tbsp wholegrain mustard (or use other mustard, but less if its a strong one)
• salt & pepper

1. Boil the potato slices in hot water for 5 minutes until just starting to soften.  Then using the grill, bbq or a griddle pan, grill them until quite charcoaled and cooked.  You want the grill black lines on them at the very least!  Set aside.
2. Combine the onion, tomato, cucumber, lettuce and pinenuts in a large bowl.
3. Mix the dressing by whisking together the vinegar, oil, mustard and salt & pepper.  Pour over the vege mix and stir well.
4. Add the feta to the salad and mix again.
5. Either, leave in the fridge until needed or if serving immediately, pile the mix onto plates.
6. Top with the sweet potato slices and serve with some farmhouse bread.
7. Enjoy your colourful delight!