Have you heard, there is a new healthy sauce maker in town and Francesca, our associate nutritionist was lucky enough to be able to give their sauces a try. Check out Francesca's healthy recipes and why not give the sauces a taste test for yourself!
The new sauce company, Dr Wills, is on a mission to make tasty sauces using only all-natural ingredients.
This delicious side dish is an easy and tasty way to introduce 1 of your 5 a day, especially if you are looking for ways to make your vegetables taste even better! You can even cook the aubergine in advance and store them in the fridge – for up to 2 days – and add the garnish later. For a complete balanced meal, you can serve these alongside a portion of healthy whole grains such as quinoa, or couscous.
Dr Wills was created by Dr Will & restaurateur Josh after they were saddened after hearing stories of parents having to add sugar-filled ketchup to their plate to get their children to eat vegetables.
Given that condiments are usually high in sugar and salt, we jumped at the chance of experimenting with their sauces. Dr Wills kindly sent Francesca, some Avocado Oil Mayonnaise, Miso Tahini sauce, Chilli Mayonnaise & Sriracha to try.
Portion wise we would still advocate only trying to put a teaspoon of a sauce on to one’s plate. Please try out one of the recipe’s we have made to pair with the sauces. We hope you enjoy them!
Oven-baked aubergine glazed with miso tahini sauce, pomegranate and feta cheese
We chose aubergines as they are an excellent source of dietary fibre and a good source of vitamins B1 and B6 and potassium. In addition, they are high in the minerals copper, magnesium and manganese.
This delicious side dish is an easy and tasty way to introduce 1 of your 5 a day, especially if you are looking for ways to make your vegetables taste even better! You can even cook the aubergine in advance and store them in the fridge – for up to 2 days – and add the garnish later. For a complete balanced meal, you can serve these alongside a portion of healthy wholegrains such as quinoa, or couscous.
Nutrition info: This recipe has a low content of saturated fat and no added sugars.
Ingredients (Serves 1):
1 big aubergine (around 300g)
2 teaspoons of extra virgin olive oil
1 ½ tablespoon of Dr Will’s miso tahini sauce
2 full tablespoons of pomegranate grains
30g of feta cheese
Fresh coriander to decorate
Salt
Pepper
Method
Preheat the oven at 160°C.
Wash the aubergine and cut in half lengthways.
With a sharp knife cut the aubergine diagonally in one direction and then in the opposite way to create a network/criss-cross affect.
Place the aubergine on a baking tray covered with baking paper.
Brush the aubergine with 2 tablespoons of the tahini sauce and drizzle with the olive oil.
Season the aubergine with a pinch of salt and grated pepper.
Place the aubergine in the oven and bake for around 45/50 minutes.
Once ready, serve with crumbled feta cheese, pomegranate grains and decorated with fresh coriander leaves
Fish taco with red cabbage and chilli mayo
Do you know that it is recommended to consume at least 2 portions of fish per week? This recipe is full of Mexican flavour and is perfect to introduce that portion of fish in your diet.
Nutrition info: This recipe is low in saturated fat and provides a good lean source of protein.
*As a veggie alternative why not substitute the fish for grilled marinated tofu instead.
Ingredients (serves 2):
280g Cod
2 full tablespoons of cornflour
150g cherry tomatoes
200g of red cabbage
Fresh coriander
1 lime (juice and zest)
2 tablespoons Dr Will’s chilly mayo
1 tablespoon extra virgin olive oil
2 tortilla or small wraps
Salt
Pepper
Method
Wash the red cabbage and tomatoes.
Finely slice the red cabbage with a knife or with a mandolin.
Place the sliced cabbage into a bowl and season with a pinch of salt and ½ lime juice. Put aside for later.
Chop the tomatoes into quarters and put aside.
Cut the cod into small chunks.
Place the chunks into a bowl and cover all over with cornflour, a pinch of salt and pepper.
Heat one tablespoon of olive oil into a pan. When it’s hot (be careful not to burn it) place the cod into the pan and stir fry until cooked.
Squeeze the remaining ½ lime juice on the cooked cod.
Heat the tortilla or wraps following the cooking instructions.
Finely chop a few fresh coriander leaves and mix into a bowl with 2 tablespoons of chilli mayo.
When the tortillas are heated spread 1 teaspoon of coriander chilli mayo on each tortilla. Create a base with the red cabbage and place the cod over it. Decorate with the tomatoes and fresh coriander leaves and enjoy!
Sriracha chicken
Did you know lean chicken breast is a healthy protein source which helps us feel fuller for longer, perfect to be consumed after your workout, especially if it’s paired with rice and some veggies.
Without protein at each meal often we eat more carbohydrates which take longer to fill us up and often cause us to overeat. Why don’t you try this new tasty recipe? It’s quick and easy to cook and perfect if you are in a rush.
Ingredients (serves 2)
For the chicken:
250g of chicken breast
2 tablespoons of rice flour
2 tablespoons of extra virgin olive oil
1 tablespoon of Dr Wills sriracha sauce
1 broccoli
160g of rice (of your choice)
Sesame seeds
For the glaze
1 tablespoon of light soya sauce
1 tablespoon of Dr Will’s sriracha sauce
3 tablespoons of water
1 tablespoon of flour
Method:
Wash the broccoli, cut the florets and boil into boiling water for 5-6 minutes.
Boiled the rice.
Dice the chicken breast and butter each cube with the flour.
Heat one tablespoon of olive oil into a pan and when it is hot add the diced chicken.
Stir fry the chicken for 5 minutes on medium heat.
Add 1 tablespoon of the sriracha sauce to the chicken and if needed 1 or 2 tablespoons of water. Stir fry until cooked.
Prepare the glaze: heat 1 tablespoon of sriracha sauce into a pan with flour, soya sauce and water. Stir well until you obtain a sticky sauce.
Serve the chicken into a bowl with boiled rice and steamed broccoli. Garnish with the glaze. Enjoy!
