Antonia Magor Nutrition

Radicchio Cups with Fig, Pear & Goats Cheese

Antonia MagorComment

The perfect canapé, snazzy and pretty enough to impress but simple to assemble and enjoy. Perfect for festive drink or dinner parties and ridiculously easy to make. Drizzle the honey on at the last minute otherwise the rest can be prepared shortly before serving.

From a creative stand point radicchio is lovely; bright, delicate and beautiful as vegetables go. From a nutritional stand point it is also fantastic. The slightly bitter taste stimulates digestion and the fibre rich properties of the plant act to support the digestive tract's beneficial bacteria. Making it a great component of a large meal to help support digestion or during the festive season to

Antonia x Gallinée

Free from gluten.

Serves 6 as a canapé.

Time 20 minutes

Ingredients:

  • 1 radicchio head 
  • 2 small pears
  • 3 figs
  • 50grams of crumbly goats cheese
  • a drizzle of honey, choose a delicate tasting honey rather than a heavier cooking option

Method:

  • Wash the radicchio and allow to dry, separating the leaves from the core. Rip the bigger leaves in half to form half cups. 
  • Peel, core and finely slice the pear, remember with a canapé that you don't want it to be much bigger than a mouthful, so be sure not to make the slices too large. Think a little bigger than a matchstick. 
  • Wash and finely chop the figs, again being sure not to make them too large.
  • Crumble the goats cheese and mix with the fig and pear, spooning into the leaves letting them act as cups. 
  • Drizzle with a small amount of honey before serving. 

Carrot & Ginger Bhajis

Antonia MagorComment

Bhajis are classic Indian fritters that originated from Maharashtra street food culture. Hailed as a comfort food they are often whipped up during monsoonal times, but as Britain is usually rainy you can enjoy one anytime. Cook yourself a couple of good sized pancakes and you have yourself a perfect vegetarian main otherwise, make mini ones and serve to friends as a party canapé.

Gram flour, or chickpea flour can be found at most health food stores, or any Indian foodmarts. It gives the batter a nutty flavour, whilst the ginger adds a warming under-tone. Turmeric is a regular addition to most bhajis, not only for flavour but also for it’s vibrant colour and unbeatable health benefits. Do not miss out on the coriander sauce, which not only adds a pretty colour to the dish it completes the flavour combination.

 The batter can be made in advanced and kept in the fridge until needed, but carrots should be added just before cooking.

Free from gluten, dairy and vegetarian. 

Total Time 20 minutes

Serves 2

Ingredients - Bhajis

  • 2 large (200g roughly) carrots
  • ¾ cup (100g roughly) chickpea flour
  • 1 teaspoon turmeric
  • 1 teaspoon ground ginger
  • 1 teaspoon nigella seeds
  • 1 teaspoon fresh grated ginger
  • 2 eggs beaten
  • sea salt & pepper
  • coconut oil

Coriander Sauce

  • 4 tablespoons tahini
  • 4 tablespoons coconut milk
  • 2 garlic cloves
  • juice of 2 limes
  • small bunch of coriander
  • pinch of sea salt & pepper

Method:

  • To make the batter, take a large bowl and combine the gram flour, spices and chili with a pinch of salt and pepper. Next, add the beaten eggs stirring thoroughly (don't worry if the mix seems a little dry, the carrots provide a lot of moisture).
  • Coarsely grate your carrots and add to the batter giving it a good stir ensuring a lumpy and dense mixture.
  • On a medium heat, grease a pan with coconut oil. Let it warm for a minute or so and then drop in a spoonful of the bhaji batter. Cook on both sides for 5-7 minutes until golden.

Coriander Sauce:

  • Place all ingredients in a food processor or blender and blitz until smooth (you may have to scrape the tahini from the sides of the blender).
  • Serve the bhajis warm with the coriander sauce on top.

 

Celeriac Slaw

Antonia MagorComment

This salad is initially created an accompaniment to baked trout however after I'd shot it I ended up eating the leftovers with all kinds of meals. It was a subtle, elegant taste with cold meats, baked potatoes or a big doorstop of a sandwich. It really helps when making this to have a mandolin to finely slice the vegetables but a good sharp knife can also create nice, thin waifs if done carefully. 

Free from gluten, dairy and Vegan. 

Total Time 10 minutes

Serves 4

Ingredients:

  • ½ celeriac
  • ½ fennel
  • 2 apples  
  • a handful of watercress leaves
  • 100grams walnut halves

 Dressing:

  • juice of a lemon
  • 75ml walnut oil
  • ½ tablespoon honey, gently warmed
  • ½ small garlic clove, finely grated

Method:

  • Using a mandolin or very sharp knife finely slice the celeriac, fennel and apples into matchsticks, toss the ingredients together in bowl with the watercress leaves.
  • To toast the walnut halves place on a baking tray in the oven for 4 minutes, or place in a large non-stick pan on the heat for 4 minutes.
  • To make the dressing place all the ingredients together and whisk to thoroughly combine.
  • Toss the dressing through the vegetables and walnut halves before serving. 

Cucumber, Carrot & Sea Vegetable Slaw

Antonia MagorComment

I love this vibrant and crunchy salad served simply with some grilled fish or sticky chicken, the last time I made it I took it for a pot luck dinner with some fine, rice noodles thrown through. Its rich colours means it is bursting with anit- oxidants, while the sea vegetables provide vital marine nutrients we all benefit from, it’s an overall alkalizing and cleansing dream salad as well as being delicious. 

Free from gluten and dairy. Vegan. 

Serves 6

Total Time 30 minutes

Ingredients:

  • small handful (15g) of sea vegetables (or referred to as seaweed)
  • ½ red cabbage
  • 2 tablespoons apple cyder vinegar 
  • 1 tablespoon honey (or maple syrup for vegans) 
  • 2 large carrots
  • ½ cucumber
  • 1 tablespoon sesame seeds
  • small bunch of mint, finely chopped
  • small bunch of coriander, finely chopped
  • ½ cup (50g) crushed salted, roasted peanuts

Directions:

  • Start by rinsing the sea vegetables and set aside to soak in lukewarm water for 10 minutes.
  • Once soaked and soft, drain and set aside.
  • Meanwhile heat the apple cyder vinegar and honey in a non- stick pan, and using a sharp knife or mandolin thinly slice the red cabbage, rinse and pat dry thoroughly.
  • Once the vinegar and honey are hot but not smoking, turn off the heat and toss the red cabbage through, making sure it is all coated. Set aside. 
  • Peel your carrots and cucumber, removing the soft cucumber seeds too, and slice into very thin matchsticks, or julienne. 
  • Toss together your red cabbage, cucumber, carrot, sea vegetables, sesame seeds, herbs and finally top with the crushed peanuts. If making in advance save assembling until the last minute.  

Charred Broccoli & Chicken Salad

Antonia MagorComment

The mighty broccoli…seldom celebrated and often simply steamed into oblivion. Although often over-looked broccoli is a great addition to any diet as it is rich is phytonutrients and vitamins. I think the most important thing when cooking classic vegetables is to find new ways to interpret them, roasting the broccoli gives it a crispy, salty taste. This simple salad combines roasted broccoli with protein rich tofu, chicken and simple fresh, zippy flavors like lime and spring onion. I like to use leftover roast chicken but you could also steam chicken breasts and shred while the broccoli is roasting. It’s a filling salad which doesn’t necessarily need a dressing but this tahini and tamari dressing is always a winner if you want to beef it up a bit.

You can enjoy hot or cold, or make a little extra for a packed lunch.

Free from gluten and dairy.

Serves 2

Total Time 25 minutes

Ingredients:

  • 1 large broccoli stalk 
  • 1 cup of firm tofu cut into small chunks
  • 1 cup shredded cooked chicken, I like to use leftover roast chicken
  • 2 spring onions, finely sliced
  • a small spoonful of coconut oil  
  • a splash of tamari 
  • to serve: sesame seeds and lime

Optional Dressing:

  • 2 tablespoons tahini  
  • 2 tablespoons sesame seed oil 
  • 1 tablespoon tamari  
  • 1 tablespoon rice vinegar 
  • 1 tablespoon water
  • 1 garlic clove, minced  
  • juice of a lime

Directions:

  •  Heat the oven to 180C. 
  • Finely chop your broccoli, including the stalks. Spread evenly on a lined baking tray and drizzle a little melted coconut oil or sesame seed oil over the greens.
  • Roast for 15 – 20 minutes until the broccoli starts to gain colour but before it burns.
  • In the meantime, heat a coconut oil in a large shallow pan with a splash of tamari, once hot place the tofu and allow to turn golden on all sides. 
  • By the time your tofu is ready so should your broccoli florets, combine in a large bowl with the chicken, spring onions and any sesame seeds and lime juice and the dressing if using.
  • Serve hot or cold.

Dressing:

  • Combine all ingredients with a whisk until smooth in small jar. Store in the fridge. 

Smokey Roasted Sprouts

Antonia MagorComment

I know sprouts get a bad reputation as the slightly soggy bad part of the Christmas lunch, but don't downgrade these little brassicas which are a great source of selenium and phytonutrients. I am a big fan of them Christmas lunch or not and this recipe was born of an empty fridge and a craving for smokey Asian flavours. I like it as a side served with grilled chicken, rice or salmon. 

Free from gluten, dairy and Vegan.

Serves 2

Total Time 35minutes 

Ingredients:

  • 3 cups of brussel sprouts (the outer layers peeled off the sprouts and cut in half)
  • ½ teaspoon seas salt
  • 2 tablespoons olive oil
  • 1 large apple finely sliced
  • 2 shallots sliced into slivers
  • 1 clove garlic minced
  • 2 tablespoons tamari*
  • juice of ½ lemon
  • 1 tablespoon sesame seeds

Method:

  • Preheat your oven to 180C.
  • Place your sprout halves on a lined baking tray and drizzle with 1 tablespoon olive oil and sea salt, roast for 30minutes.
  • Around 10 minutes before your sprouts are due to be ready heat 1 tablespoon of olive oil in a large pan and cook your shallots and garlic for around 5 minutes.
  • Then add your slivers of apple and tamari, cook quickly on high heat for a few minutes.
  • Now that your sprouts are roasted- they will look slightly burnt and crisp on the top, if you don’t like that taste remove the charred outer leaves.
  • Toss together the sprouts, lemon juice, sesame seeds with the shallot and apple mix and serve immediately.

NB: * Tamari is a gluten free version of soya sauce and now widely available from supermarkets and health food stores. 

Maple Roasted Beetroot Salad

Antonia MagorComment

This is a salad I originally designed as a kind of nutritious take on American Thanksgiving celebrations with its pecans and sweet maple syrup as a bit of a fresher taste to add to the traditional dishes. Beetroots are at their best in Autumn and Winter, the richly coloured root vegetables are fully of anti-oxidants and vitamin C perfect for warding off any colds or bugs at this time of year. I've given them a twist by roasting them in maple syrup, its earthy sweetness caramelises the beetroots and contrasts nicely with the bitter leaves and fresh pops of pomegranate seeds. Serve warm as a side salad with your thanksgiving leftovers. 

Free from gluten and dairy. Vegan. 

Serves 2

Total Time 35 minutes

Ingredients:

  • 4 coloured beetroots
  • 1 tablespoon coconut oil
  • 1 tablespoon maple syrup
  • 1 pear, best if it’s hard and crunchy
  • ½ cup toasted pecans
  • chicory, radichino, rocket or any other bitter leaves
  • pomegranate seeds to serve
  • seasoning
  • optional: goats cheese

Directions:

  • Preheat the oven to 180C.
  • Peel and chunkily chop your beetroots.
  • Whisk together the coconut oil and maple syrup and toss through the beetroot chunks, making sure they are thoroughly coated.
  • Roast for 25 - 30 minutes.
  • Toss together with nuts, salad leaves and pomegranate seeds, serve warm.

Black Rice Salad

Antonia MagorComment

Black rice is also majestically known as the forbidden rice as it was reserved for only the emperors in China, but it's now widely available and it has an amazing nutritional profile. It's dense and flavourful, high anti-oxidant properties, vitamins and levels of iron make it a great vegetarian protein. Spiced roasted chickpeas, rich toasted almonds, minerally herbs and juicy pomegranate seeds create a filling, colourful salad that can be enjoyed hot or cold, as a main meal by itself or as a side. It’s easy to make in advance, simply keep the dressing until the last minute and then toss through the grains if enjoying cold.

Free from gluten and dairy. Vegan. 

Total Time 50 minutes

Serves 4

Ingredients:

  • 2 cups black rice
  • 1¼ teaspoons cumin
  • 1 cup cooked chickpeas
  • 1 red onion finely sliced
  • ½ teaspoon paprika
  • ¼ teaspoon turmeric
  • 1 tablespoon olive oil
  • 1/3 cup toasted almond flakes
  • 1/3 cup sun dried tomatoes (optional)
  • 1 small bunch coriander chopped
  • pomegranate seeds to serve

Dressing

  • 1 tablespoon tahini
  • 2 tablespoons olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon honey (maple syrup for vegans)
  • seasoning to taste

Directions:

  • Pre-heat your oven to 180C/ 350F.
  • Bring a pan of cold water, 1 teaspoon of cumin and the rice to boil, then lower the temperature and simmer for 35-40 minutes.
  • In the meantime, mix your chickpeas, red onion, ¼ teaspoon cumin, paprika, turmeric and olive oil together ensuring all the spices coat the chickpeas and onion.
  • On a lined baking tray spread out your chickpeas and onions and roast for 20 minutes.
  • To make the dressing, simply whisk together the tahini, olive oil, lemon juice, honey and seasoning.
  • Once your rice is cooked and drained, mix through the chickpeas, onion and dressing.
  • Top with almond flakes, sun dried tomatoes, coriander and pomegranate seeds. Enjoy hot or cold!

Green Quinoa

Antonia MagorComment

Although no one knew how to pronounce it a few years ago quinoa is now a pantry staple for many. This South American seed is a great vegetarian protein, containing all nine essential amino acids it is great for vegetarians and vegans, as well as meat eaters to mix up protein sources. Combined here with fresh herbs, nuts and edamame it's a very easy meal to whip up and have by itself or as a collection of salads. 

Free from gluten, dairy and Vegan. 

Serves 4

Total Time 15 Minutes.

Ingredients:

  • 2 cups uncooked quinoa
  • 4 shallots- diced
  • ¼ teaspoon cumin
  • 5 spring onions- finely chopped.
  • 2 cups cooked and podded edamame beans
  • Salt & pepper
  • 1 small bunch mint
  • 1 small bunch coriander
  • 1 small bunch dill
  • 1 cup pine nuts
  • 1 tablespoon extra virgin olive oil

Directions:

  • Start by rinsing your quinoa and cook at low heat in a covered saucepan for roughly 12minutes (make sure you reserve the cooking water).
  • Meanwhile- wiz your herbs, olive oil and pine nuts in a blender until a smooth mix has been achieved.
  • Heat a drizzle of olive oil  (or coconut oil) in a separate pan and cook the diced shallots in the cumin and a pinch of salt and pepper until soft and tender.
  • Once your quinoa is cooked stir through your edamame beans and herby mix (if it’s a little dry- add some of your reserved cooking water) finish with a spring of herbs or toasted pine nuts. 

Kale Salad

saladsAntonia MagorComment

I was inspired to make this salad after a trip to New York, when the health scene was just starting to blossom in London it was in full swing across the pond. Every restaurant had a kale salad on the menu in various guises, and kale really is a nutritional powerhouse. A member of the brassica family, kale contains 100% of our daily requirements for vitamins A, C and K and with high anti-inflammatory benefits. 

Massaging the kale may sound a little crazy but it helps break down the tough leaves and makes them easier to digest. For those with digestive issues I would suggest gently steaming to kale for a minute or two before tossing with the other ingredients. 

Free from gluten, dairy and Vegan. 

Serves 4

Total Time 10 Minutes

Ingredients:

  • 1 bunch curly kale
  • ½ cup toasted flaked almonds (plus extra for garnishing)
  • 4 carrots- peeled
  • 1 bulb of fennel
  • ½ cup dried cranberries
  • Juice & zest of 1 orange 

Dressing:

  • 1 tablespoon honey
  • 1 tablespoon rapeseed oil

Directions:

  • Start by grating or finely chopping your carrots, then leave them to marinate in the orange juice and zest.
  • Next remove the hard stalks of the kale and tear into small bite size pieces. 
  • Slice your fennel as thinly as possible through the bulb. 
  • Mix your carrots (plus any remaining orange juice & zest), kale, fennel, toasted almonds and dried cranberries together in a large bowl. 
  • For the dressing whisk together the oil and honey and toss through the kale, using your hands give the kale a "massage", gently letting the leaves break down and becoming easier to digest. 
  • Toss through the other ingredients and finish with a sprinkling of toasted almonds.