Chicken, potato and spinach curry

                    

Ingredients

•  2 tablespoons vegetable oil
•  600g chicken thigh fillets, cut into 4cm pieces
•  1 large brown onion, halved, sliced
•  1 cinnamon stick
•  4 cardamom pods, bruised
•  2 garlic cloves, crushed
•  500g jar Patak's Tikka Masala simmer sauce
•  400g chat potatoes, halved
•  120g baby spinach leaves
•  Plain yoghurt and warmed naan bread, to serve

       

• Method

1. Step 1
   Heat half the oil in a large saucepan over medium-high heat. Cook chicken, in batches, for 5 to 6 minutes or until browned all over. Transfer to a bowl.
2. Step 2
   Heat remaining oil in pan. Add onion. Cook, stirring, for 3 minutes or until softened. Add cinnamon, cardamom and garlic. Cook, stirring, for 1 minute or until fragrant.
3. Step 3
   Return chicken to pan. Add simmer sauce and potatoes. Season with salt and pepper. Cover. Bring to the boil. Reduce heat to low. Simmer for 30 to 35 minutes or until chicken is cooked through and potato is tender. Stir in spinach. Cook for 2 to 3 minutes or until wilted.
4. Step 4
   Serve curry with yoghurt and naan bread.

    

GO FISH FOR HEALTHY EYES

Eating fish is important to the health of your eyes because fish contain theomega-3 fatty acids DHA and EPA. In the eye, DHA and EPA have an important role in vision and help decrease inflammation. Researchers have found that eating cold-water fish has protective effects against age-related macular degeneration, cataracts and dry eye syndrome.

The most effective way to get DHA and EPA into your diet is to eat cold-water fish that are high in these omega-3 fatty acids and also low in contaminants. Wild Alaskan salmon, sardines, rainbow trout, and mackerel are all excellent choices.

This delicious salmon dish makes a great weeknight dinner. Its vibrant, bright presentation also makes it a hit at dinner parties. If you are dining outdoors, don't forget to wear your sunglasses!

Roasted Salmon with Melon Salsa (serves 4)
4 wild Alaskan salmon fillets (frozen or fresh)	1 Tbsp olive oil salt and pepper
Melon Salsa: 1 cup cantaloupe (cut into 1/4-inch cubes) 1/2 red pepper (cut in 1/4-inch cubes) 1 green onion, chopped finely 1 Tbsp fresh cilantro, chopped	salt and pepper Juice and zest of 1 lime 1 Tbsp olive oil
Preheat oven broiler to 400 degrees (or maximum). Line a cooking sheet with aluminum foil. Place fish fillets on the cooking sheet and brush with olive oil. Sprinkle a little salt and pepper on each fillet. Place in oven for 5-10 minutes, or until brown on the top and cooked throughout. While the salmon is cooking, prepare the salsa: Mix together gently the cantaloupe, green onion, red pepper and cilantro. Season with a little salt and pepper. In a small bowl, whisk together the olive oil, lime zest and lime juice. Poor dressing over salsa and mix to combine. When salmon is ready, place one fillet on each plate and spoon one quarter of the salsa on top. Serve with a green salad and brown rice.

Orange Peppers(for healthy eye)

Eat Your Orange Peppers

Parents, tell your children to eat orange peppers for their eye health! This versatile vegetable is a great source of zeaxanthin — a protective carotenoid that is concentrated in the macula of the eye.

Orange peppers also are a great source of vitamin C, lutein, vitamin E and beta-carotene.

The eggs in this tasty frittata recipe are also an eye-healthy food, as they are a good source of lutein, vitamin E and the omega-3 fatty acid DHA.

Orange Pepper, Spinach and Sundried Tomato Frittata (serves 2)
3 eggs (preferably omega-3 fortified) 1 Tbsp milk (1% or skim) 1/2 cup diced orange peppers 1/4 cup sundried tomatoes	1/4 cup frozen spinach (chopped) 1 Tbsp olive oil 1 Tbsp parsley salt and pepper
Whisk together eggs, milk, parsley, salt and pepper and set aside. Saute pepper and sundried tomatoes in 1 tablespoon olive oil for 1 minute over medium-high heat in a non-stick pan. Add frozen spinach and continue cooking until spinach has thawed and cooked. Reduce heat to low and add egg mixture, ensuring that vegetables and eggs are evenly distributed in the pan. Cook on low heat until top of frittata begins to cook, approximately 5 minutes. Make sure the bottom does not burn. Flip frittata by placing a plate over top of pan, flip the pan and slide frittata back into pan. Cook on low for another 1-2 minutes. Alternatively, place ovenproof pan in oven and broil on low for 3 minutes or until top of frittata is cooked. Remove from heat and let sit for 10 minutes.

                                                     

                  Chorizo croquettes                                       

• Ingredients

•  1 (about 120g) chorizo, finely chopped
•  100g butter
•  100g (2/3 cup) plain flour
•  375ml (1 1/2 cups) milk
•  2 tablespoons chopped fresh continental parsley
•  40g (1/4 cup) plain flour, extra
•  2 eggs, lightly whisked
•  160g (2 1/4 cups) fresh breadcrumbs
•  Light olive oil, to deep-fry

         

• Method

1. Step 1
   Cook the chorizo in a non-stick frying pan over high heat, stirring occasionally, for 3 minutes or until crisp. Transfer to a plate lined with paper towel.
2. Step 2
   Melt the butter in a medium saucepan over medium-high heat until foaming. Stir in the flour for 1 minute. Remove from heat. Stir in one-third of the milk. Gradually stir in remaining milk until the mixture thickens. Stir over medium-high heat for a further 2 minutes or until very thick.
3. Step 3
   Stir in the chorizo and parsley. Season with pepper. Transfer to a shallow container. Set aside to cool slightly. Cover and place in the fridge for 4 hours or overnight to set.
4. Step 4
   Place the extra flour, egg and breadcrumbs in separate bowls. Use floured hands to roll tablespoonfuls of chorizo mixture into 8cm-long croquettes. Roll each croquette in flour and shake off excess. Dip in egg, then in breadcrumbs to coat. Place on a baking tray lined with baking paper.
5. Step 5
   Add oil to a large saucepan to come 5cm up the side of the pan. Heat to 170C over medium-high heat (when oil is ready a cube of bread will turn golden brown in 20 seconds). Cook croquettes, in 3 batches, turning occasionally, for 1-2 minutes or until golden and heated through. Transfer to a tray lined with paper towel.

  

                                   

                  Greek-style omelette

         

• Ingredients

•  250g baby spinach leaves
•  2 bunches rocket, trimmed
•  4 eggs
•  2 egg whites
•  3 shallots, trimmed, thinly sliced
•  1 tablespoon chopped fresh dill
•  Light olive oil spray
•  125g Lemnos Reduced Fat Fetta, crumbled

                                                                                                                                                                                                                                                

• Method

1. Step 1
   Place the spinach and rocket in a large saucepan over medium-low heat. Lightly sprinkle with water. Cover and cook for 10 minutes or until the spinach and rocket wilt. Drain and squeeze out excess moisture. Coarsely chop.
2. Step 2
   Lightly whisk the eggs and egg whites in a bowl. Stir in the spinach mixture, shallot and dill. Season with pepper.
3. Step 3
   Heat a 20cm-diameter (base measurement) non-stick frying pan over medium heat. Spray with oil. Pour in the egg mixture. Cook for 5-6 minutes or until set around the edge but still runny in the centre. Top with feta.
4. Step 4
   Preheat grill on medium-high. Cook the omelette under grill for 5 minutes or until golden and just set. Set aside for 5 minutes to cool slightly.
5. Step 5
   Turn onto a plate and cut into wedges.

Find recipes that make the most of seasonal produce in our autumn collection. You may also enjoy our curry and soup collections.

Korean Spicy Chicken and Potato (Tak Toritang)

 Spicy Chicken and Potato (Tak Toritang)

Ingredients

1 h4 servings447 cals

• 
  

• Save-A-Lot
• 6700 Hamilton Ave
• CINCINNATI, OH 45224

• Walmart
• 8451 Colerain Ave
• CINCINNATI, OH 45239

• 2 1/2 pounds chicken drumettes
• 2 large potatoes, cut into large chunks
• 2 carrots, cut into 2 inch pieces
• 1 large onion, cut into 8 pieces
• 4 cloves garlic, crushed

• 1/4 cup water


• 1/2 cup soy sauce
• 2 tablespoons white sugar
• 3 tablespoons gochujang (Korean hot pepper paste)
• Add all ingredients to list

Directions

• Prep
  15 m
• Cook
  45 m
• Ready In
  1 h

1. In a large pot over medium heat, mix the chicken, potatoes, carrots, onion, sugar, and garlic. Pour in water and soy sauce, and stir in sugar and hot pepper paste.
2. Bring to a boil, reduce heat to low, and simmer 45 minutes, until chicken juices run clear, vegetables are tender, and liquid has thickened. Serve with hot cooked rice.

"A very easy meal to make! Chicken drumettes, potato, carrots, and onion simmer in a spicy sa

Home Remedies for Common Cold

Many natural treatments offer effective relief from the various symptoms of a common cold without any side effects.                                                                                                                                       Here are the top 10 home remedies for a common cold:

1. Garlic

Garlic’s antibacterial and antiviral properties can be very helpful in getting rid of cold symptoms.Garlic is good for the immune system and helps open up respiratory passages, and also helps flush toxins out of your body.

• Mix together one crushed garlic clove, two teaspoons lemon juice, one teaspoon honey, and half a teaspoon cayenne pepper or red chilli powder. Consume it daily until the symptoms subside.
• Boil four to five chopped garlic cloves in a cup of water and add one teaspoon of honey. Drink it two to three times a day.
• You can also eat raw garlic or use a few drops of garlic oil in your food and drinks.

Here is how the prepared home remedy will look like.

2. Honey

Honey can be of great help in soothing an irritated throat as well as shortening the lifespan of a cold. The high amount of nutrients and enzymes in honey help kill bacteria and viruses that cause colds.

• The simplest home remedy is to consume a mixture of one teaspoon of lemon juice and two teaspoons of honey. Take it every two hours to get immense relief from your cold and sore throat.
• If you prefer, you can simply swallow a spoonful of raw honey.

3. Spice Tea

Spice tea is a highly beneficial Ayurvedic remedy to get rid of common cold.

1. Dry roast and grind a quarter cup of coriander seeds, one a half tablespoons each of cumin and fennel seeds, and a quarter teaspoon of fenugreek seeds.
2. Now, boil a cup of water.
3. Add one and a half tablespoon of this spice powder and one and a half teaspoon of rock candy (misri).
4. Let it simmer for three to four minutes.
5. Add two tablespoons of milk.
6. Bring the solution to a boil and then strain it.
7. Sip it slowly while it is hot.
8. Drink this spice tea daily until the symptoms subside.

4. Ginger

Ginger can be helpful in treating common cold and its symptoms due to its antiviral, expectorant, and anti-inflammatory properties.

• Eat raw ginger or drink ginger tea several times a day. For enhance the effectiveness of ginger tea, add a lemon juice and honey to it.
• You can also make a paste of ginger, cloves and salt and eat one-half teaspoon of it two times a day.
• For a runny nose, mix equal amounts of dry ginger powder, clarified butter (ghee) and jaggery (gur), a natural sweetener. Consume this mixture daily in the morning on an empty stomach.

5. Chicken Soup

Chicken soup has many essential nutrients and vitamins that help treat common cold symptoms. The high antioxidant properties in chicken soup speed up the healing process.

In addition, it will boost immunity and restore strength in your weary body. For best results, make homemade chicken soup using organic vegetables and chicken.

6. Red Onion

Those suffering from a cold can get relief from homemade red onion syrup. To make the syrup, you will need red onions and honey or brown sugar.

1. Slice two to three red onions horizontally. Put one slice of onion in a bowl and add raw honey. Repeat the process until the bowl is full.
2. Cover the bowl and leave it for 12 to 15 hours. When you open the bowl, there will be thick liquid like syrup.
3. Drink a spoonful of the syrup several times a day to get relief from sore throats and other symptoms of a cold.