Browse Tag by lactose intolerance
Dinner, Lunch

ChiQuin Biryani

Biryani, be with any type of meat and/or vegetables is very popular during special occasions across the India subcontinent, and of course amongst immigrant Indian families across the world.

Traditionally, we have always enjoyed chicken biryani at home, such as the Eid (feast) after the Muslim holy month of Ramadan (Eid-ul-Fitr or Feast of Fast breaking) or 60 days later for Eid-ul-Adha (Feast of Sacrifice). Mum’s also made it for birthdays, family gatherings and so forth, and I have enjoyed it at weddings, engagements and other events.

As much as I love this speciality dish, I wanted to modernise it for my health and fitness needs. Therefore, I used only fresh ingredients (mum likes using frozen garlic and ginger), swapped the olive oil for coconut oil and used quinoa instead of rice! (I know what you’re thinking, I should rename this blog Spiced Up With Quinoa!).

You will need 3 saucepans for this, 2 medium sized ones and one large one, which you can line with aluminium foil like we do at home for easy washing.

INGREDIENTS

Chicken Mix

2 chicken breasts

100g lentils

100g soya yoghurt (you can add any type of yogurt; I am lactose intolerant!)

1 onion

1 red onion

1 tomato

4 cloves of garlic

1 cm of ginger

1 cm haldi (turmeric)

1 long red pepper (didn’t have this available at the time!)

1 long green pepper

1 long red chilli

1 long green chilli (didn’t have this available at the time!)

1 spoon dried coriander

1 teaspoon red chilli powder

1 pinch of saffron

Coconut oil

1 teaspoon salt

1 litre of filtered and boiled water

1 tin of chopped tomatoes (you can use fresh if you wish but it’s quicker and easier to use a can!)

 

Quinoa

200 g quinoa

Coconut oil

400 mL of filtered water, boiled

Salt

ChiQuin Ingredients
ChiQuin Ingredients

INSTRUCTIONS

Chicken (saucepan 1)

  1. In a saucepan on ¾ heat, melt 2 tablespoons of coconut oil (put the water on to boil);
  2. Slice and dice in the onions, and stir regularly until the mix starts to bronze;
  3. Add the garlic (I cut the garlic knobs up, press them in a garlic crusher and add them directly into the saucepan) and ginger to the saucepan and stir;
  4. To the mix, add one freshly chopped tomato, 100g soya yogurt, dried coriander, turmeric and a half a teaspoon of salt (feel free to add gharam masala);
  5. Chop in the chillies and peppers (if you want your dish less spicy, add the chillies in with the other vegetables in point 7);
  6. Cook this mix while stirring gently until the water evaporates (points 1-6 should take 5 minutes cooking time);
  7. Begin preparing the quinoa;
  8. Cut the chicken breasts into cubes, add to the saucepan and cook until all raw bits disappear, stir gently;
  9. Turn the heat down to a quarter, add salt to taste, cover with the lid and leave the mix to cook for about 10 minutes;
  10. You are now ready to mix with the quinoa!

Preparation time: 15 minutes

Cooking time: 15 minutes

 

Quinoa (saucepan 2)

  1. In a saucepan on ¾ heat, melt 1 tablespoon of coconut oil (boil 500 mL filtered water);
  2. Add in the quinoa and mix with the coconut oil (helps to keep the quinoa grains separated);
  3. Add in 200mL boiling water and a ½ teaspoon of salt;
  4. Allow the quinoa to simmer, turn the heat down to a quarter, and cover with the lid;
  5. Check on it 3 to 5 minutes later and gently turn the quinoa over with a plastic or wooden spoon to ensure you keep your quinoa seeds in tact;
  6. Allow the quinoa to simmer until the quinoa is cooked (add more water if needed) and all the water has evaporated;
  7. You are now ready to mix with the chicken!

Preparation time: 1 minute

Cooking time: 15 minutes

 

ChiQuin Biryani (saucepan 3)

  1. Spread 1/3 quinoa at the bottom;
  2. Spread 1/2 lentils over the quinoa;
  3. Spread 1/2 of the chicken mix over the lentils;
  4. Spread remaining 1/2 lentils over the chicken;
  5. Spread remaining 1/2 chicken mix over the lentils;
  6. Spread remaining 2/3 quinoa over the chicken;
  7. Cook on half heat for 15 minutes, and check the chicken with a knife to see if it has almost cooked through;
  8. Transfer onto an elevated gauze or saucepan (to stop the bottom quinoa layer from burning) for 15 minutes on 1/4 heat;
  9. Check to see if chicken has cooked and the mix is to your liking;
  10. You are now ready to eat!

Preparation time: 2 minutes

Cooking time: 30 minutes

Serves up to 2-4 people –I made enough biryani to last us another day!

Let me know how you get on and please feel free to provide feedback!

 

Chiquin Biryani
ChiQuin Biryani
Dinner, Lunch, Snack

Spicy Lamb Seekh Kebabs

Spicy Lamb Seekh Kebabs
By | On May 01,15 | 0 Comment

Who loves kebabs? I love them! Pure meat with some spices! But how many of you have paid the price the next morning after one from the takeaway? Or, got a frozen which just didn’t quite live up to what you were expecting? So mum and I began experimenting a while ago at home and it turned out that mine were better than what mum came up with! I ended up developing my own way of making kebabs, stealing bits here and there and coming up with something that makes my mouth water just writing about it!

One of the major obvious benefits of kebabs is the high protein content. If you are looking to lean up and bulk up in the gym, meat will be an essential part of your diet. I usually make enough to last me a couple of weeks if not longer, so that I can snack on them too! Yup, spicy lamb mince seekh kebabs are my light late night snack everyone! No carbs, good fats, plenty of protein, deliciously fiery (which boosts metabolism and burn fat!) and so quick to make, grill them or bake them they don’t take long. Served with some fresh salad or grilled vegetables, I can’t think of a more filling and nutritious meal any time of the day!

Contents are important
Contents are important

INGREDIENTS

500g lean lamb mince

1 onion

1 red onion

3 spring onions

4 cloves of garlic (I love garlic in my food)

1 cm of ginger

1 cm haldi

1 red chilli

1 green chilli

1 spoon dried coriander

A bunch of fresh coriander

Salt

Pepper

1 large free range egg

½ lemon

Wooden skewers

INSTRUCTIONS

  1. Slice and dice the onions, crush the garlic, and chop up the ginger, corriander, haldi and chillies into tiny pieces;
  2. Add the vegetable mix to the lamb mince and mix thoroughly;
  3. Whisk up the egg separately and add the juice from half a fresh lemon and add to the mincemeat and mix thoroughly;
  4. Kneed the mix as you would dough, creating striations with your knuckle which shows that the meat is completely broken down and mixing with the vegetables;
  5. Roll up the mix in a bowl, cover it and leave it in the fridge for a couple of hours or overnight;
  6. Soak the wooden skewers in lukewarm water for 30 minutes to stop them from burning or catching fire;
  7. Bring out the mix from the fridge and knead again to fresh it up;
  8. With moist hands, pick off a handful of the kebab mix and mould it onto the skewers, leave some out to eat now and some to place straight into the freezer for another time;
  9. Place on grill for 15-20 minutes/oven bake in a tray at gas mark 5, 190°C/375°F for 20-30 minutes, depending on how well done you like your meat – do check every 10 minutes and turn them to ensure thorough cooking.
  10. Serve with a salad or grilled vegetables such as courgette/zucchini, aubergine, sweet potato or butternut squash, or my favourite long peppers!

 

500g of lamb mince
500g of lamb mince

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Preparation time: 15 minutes

Cooking time: 30 minutes

Serves up to 4 people

We always make more so we can enjoy the food another time!

Lamb Seekh Kebabs
Lamb Seekh Kebabs
Ready to eat!
Ready to eat!

Please do let me know how you get on and feel free to provide feedback 🙂

Dinner, Lunch

Mighty Mung

Mighty Mung
By | On March 28,15 | 4 Comments

Mung, or moong, is a green bean that’s popular over the Asian subcontinent, and very popular in our household! Mung is a good mix of proteins, carbs and fibre and is a staple food in India, where my family come from. It is popular among those who are vegetarian and vegan, so if you want a nutritional punch without the meat and dairy, this is the dish for you!

Growing up here in England, we had mung at least once a week! Traditionally, we had it with my mum’s delicious chappati, and my dad and I used to lap it up, by breaking the chappati up into little pieces and mixing it in the mung and digging in! My mum would also add yoghurt to the mung for thickness and taste, so I have continued with that but changed from dairy to soya yoghurt because of my lactose intolerance, acid reflux and IBS – believe me, the payback is definitely not worth it, not even a little bit… Think the film Bridesmaids…!

Nowadays, I am off the refined carbs due to my digestive issues with carbs and also my health and fitness reasons – there is a reason this is fitness food blog – which is my quest for a 6-pack! I am not that far off currently but I am going to motor on with this no refined carb and no dairy diet, it’s working for me both in terms of my health and fitness 🙂

One of the things I am trying to do is increase the nutritional value of all of our traditional dishes whilst removing the refined carbs. In this case I decided to add coloured vegetables in the form of chilli and peppers to increase the complex carbs and upped the protein by adding some tofu! The result is a delicious mix that has surprised me over and over again by how tasty it turned out, and it impressed my dear mother too! With my modifications, you get your protein, carbs and fibre, spice and taste all in one dish, what more could you ask for? 🙂

Prepped and ready to cook!
Prepped and ready to cook!

INGREDIENTS

1/2 onion

1/2 red onion

2 spring onions

3 cloves of garlic (I love garlic in my food)

1 cm of ginger

1 cm haldi (not tamarind as I say in the video, my apologies!)

1 red chilli

1 green chilli

1/2 long red pepper

1 long green pepper

1 fresh tomato

1 teaspoon cumin seeds

200g tofu

Olive oil

Salt

Pepper

1 tablespoon dried coriander

100ml soya yoghurt

1 litre of filtered and boiled water

First full fresh coriander

2 saucepans, 1 medium, 1 small

INSTRUCTIONS

  1. In the large saucepan, add 500mL filtered boiling water and add in the 100 g mung. Stir, cover with lid and allow to boil on ¾ heat for at least 30 minutes, or until all the mung have split;
  2. Continue to check on the large saucepan every 10 minutes or so for water and stir (add more water if you need, and trust me, you will need to! With the rest of the boiled water in the kettle, prepare a cup of tea!);
  3. In the small saucepan slice and dice in the onions (hold back the green leaves of the spring onions until the end), add 1 teaspoon of cumin seeds and allow the onions to turn brown whilst stirring;
  4. Once the onions brown, add the garlic (I cut the garlic knobs up, press them in a garlic crusher and add them directly into the saucepan), chopped ginger, haldi and tomatoes, curry leaves and dried coriander;
  5. Continue to stir gently until the tomato cooks through;
  6. Check on the mung (should be done around the 30-minute mark), and if the mung beans have popped, add in the contents of the small saucepan, chop in the red and green chillies (add them later at point 8 if you want your mung less spicy) add ½ teaspoon of salt and stir;
  7. Turn the heat down to a quarter, taste the mung and add salt and black pepper to taste;
  8. Chop in the red and green peppers, stir and cover with the lid and to cook for about 5 minutes;
  9. Add the chopped tofu and spring onion leaves and cover for 5 minutes;
  10. Feel free to add any coriander to finish and you are ready to eat!
Mung is served!
Mung is served!

Preparation time: 15 minutes

Cooking time: 45 minutes

Eating time: 15 minutes

Serves up to 4 people

I made enough for the next day as we had a busy weekend ahead!

Let me know how you get on and please feel free to provide feedback J

Uncategorised

Welcome to Spiced Up By Bilal!

Hi! My name is Bilal Bham and I would like to welcome you to my blog, Spiced Up By Bilal!

I decided to create this blog because:

  1. I have some big health challenges which are lactose intolerance which means I can’t digest any dairy products like milk, cheese or yoghurt; and I have issues digesting refined carbs like bread, chapatti, rice and pasta. So I need to make food without dairy and refined carbs – no pizza for me! I also suffer from acid reflux and IBS (irritable bowel syndrome).
  2. I have some big fitness goals and lead a healthy and active lifestyle by going to the gym 5 times a week and dancing salsa in the evenings – so I need food that will provide me with a lot of energy and also help me keep making gains in the gym!
  3. I have some big taste needs! Much of the healthy food I see out there is pretty bland and boring and coming from an Indian background, I need a daily dose of tasty and mildly spicy food!

I know there are many people out there like me who have similar health challenges and lifestyle needs but still want to enjoy healthy tasty and spicy food!

So, I hope you enjoy what I will be serving up to you via Spiced Up By Bilal!