Duckeys Health Corner

While i've not been cooking!

noreply@blogger.com (Rachel Ducker) — Tue, 10 Nov 2009 10:39:00 +0000

Hi Guys,

Well some of you may have noticed that Duckeys Health Kitchen has been a little pre-occupied lately... so firstly i'm very sorry for that! Usually I can multi-task but I feel like I am at a whole new level right now.

This is because I have been creating a new business of my very own. How exciting! My passion in websites started with this blog I guess, and because I enjoy blogging and creating so much, with all of the various skills and jobs I have had over the last five years have led me to where I am now.

So I thought well why not try it for myself. Which was when Apparition Marketing & Design Ltd was born!

I started the business back in April and I have to say its going very well. So far I have worked with over 60 clients and am now taking another big step and re-branding already. (New brand coming soon!)

So guys if you know anyone who may benefit from PR, Marketing, Websites or any Graphic Design then get in touch. I have a freelancer who works with a London agency so the quality of our work is great but with the costs to help you through the credit crunch!

Plus when things start to level themselves out I can get back in the kitchen and do what I do!

I would like to say a big thank you to the people who have helped me especially my folks, James my wonderful partner and my bro and friends.

On another positive note, health wise I am at my healthiest weight ever (still using my recipes) so have a scout below and see what you like!

Love Duckey x

Duckeys Gluten Free Banoffee Dream

noreply@blogger.com (Rachel Ducker) — Thu, 03 Sep 2009 09:25:00 +0000

Well guys I am back.

I have had a bit of a break whilst I have set up my new business Apparition Marketing & Design.

It has been great but my time to cook has been limited. So the other weekend James my partner and I went to some friends and I was asked to provide dessert.

So I made a Banoffee pie. The secret to this one is that it also had to be Gluten Free as my friend Carly can't eat Gluten! So here is the recipe!...

Now I know this recipe doesn't sound healthy but I have given it a slight make over by replacing cream with low fat cream, biscuits with low fat gluten free biscuits (which also makes it a gluten free recipe) used dark 70% organic chocolate and used much more banana than sauce.

RECIPE: A thick creamy Gluten Free Banoffee pie with freshly sliced banana, toffee sauce and chocolate shavings.

You will need:

For the cake:

150g gluten free biscuits
1 tin of condensed toffee
1tbsp butter
1 pot of low fat cream
3 bananas
Shaving of 70% dark chocolate

To Make:

1. Take the pack of Gluten Free Biscuits and crush them in a plastic bag with a rolling pin (or your fists if it has been a bad day!)

2. Then add to a saucepan and heat with a small amount of butter until all the biscuit crumbs have been coated.

3. Then add in the mixture to a spring base tin.

4. Cut up some banana slices.

5. Add the banana to the pan layering on the biscuits.

6. Spread over the toffee sauce making a nice layer.

7. Let set in the fridge until serving time.

8. Just before serving whisk up your low fat cream and pile on top of the pie.

9. Dust over the chocolate and bish, bash, bosh you have a yummy Gluten free dessert.

I must say the pie went down well, the boys had second helpings and out of the desserts I have made its been the best responding one so far.

Kopi Lowak Coffee Cake

noreply@blogger.com (Rachel Ducker) — Sat, 21 Mar 2009 17:59:00 +0000

OK before you stop reading this recipe immediately if I refer to this recipe as the 'cat poo' coffee cake it's not real cat poo!

For Christmas (along with a signed copy of the new Nigella book!) my boyfriend James bought me what is said to be the best coffee in the world.

It's called Kopi Lowak and the reason it is so good? Well it comes from Lowak (cat) droppings, they eat the beans on the floor and because they only eat the good beans only the best ones see the light again!

So I decided to thank my dear Jamesy by making him a Cat Poo Coffee Cake! You don't have to use this type of coffee normal coffee will suffice!

RECIPE: A deliciously buzzing coffee cake filled with coffee icing, topped with walnuts and Kupi Lowak Coffee.
You will need:

For the cake:

150g wholemeal flour
150g butter
150g brown sugar
1 tspn baking powder
1 egg
1 tspn of instant coffee mixed with a small amount of water (to a paste)
100g Walnuts

For the icing:

150g icing sugar
150g butter
1 tspn of instant coffee mixed with a small amount of water (to a paste)
Dusting of cat poo coffee!
Walnuts to decorate

To Make:

1. Mix together the butter and the sugar

2. Once mixed add in the egg

3, Then add the flour and stir well

4. Make your coffee past and insert the coffee and walnuts into the cake batter

5. Then divide this mixture between two sandwich tins your should have just enough!

6. Put the cakes in the oven to bake for around 20 minutes until golden in colour at 180 degrees

In the meantime we can make the icing:

7. In a bowl 150g of butter

8. Add in a much icing sugar as it takes to make a solid icing

9. Flavour this icing with the coffee paste and Kopi Lowak powder to taste

10. Leave to rest until the cake has cooled

11. Once the cakes are cool spread a layer of icing in the middle of the cake

12. Sandwich the cakes together to form one cake

13. Spread another layer of icing on top of the cake evenly

14. You can then decorate this with a dusting of Kopi Luwak and sprinkle on some walnuts.

And it really is as simple as that. You can make any cake from a basic batter so get inventive in your kitchen and see what you can come up with!

Sexy Seasoned Scallops!

noreply@blogger.com (Rachel Ducker) — Wed, 26 Nov 2008 20:41:00 +0000

I had the opportunity to cook something I have always wanted to cook last week but never had the chance to before! So i'm thankful to be able to do so!

This was a fish dish... easy to cook and very tasty! Yes Scallops... and very enjoyable ones at that!

I was really surprised that it only took about ten minutes to prepare this meal so if you want to cook something in a hurry and spend more time entertaining and taking good care of your guests then this is the perfect dish.

RECIPE: Sexy Scallops seasoned with Chili and Coriander served with a Spinach and watercress salad and a drizzling of balsamic vinegar.

You will need:

1 pack of M&S pre-seasoned Scallops

1 pack of Spinach and Watercress salad

Splash of balsamic vinegar

To make:

1. Heat a frying pan with a drop of olive oil

2. Once heated add the Scallops

3. Keep turning again and again for around 5-7 minutes until browned

4. Serve with a side salad and some balsamic dressing.

This makes a really great light and fresh meal.

It is a classy, tasty and flavourful meal perfect to share with someone special! White wine will compliment this dish delightfully but make sure you have someone to pour it!!!... and for dessert I recommend my Duckey Carrot cake.

Duckeys Chocolate Coated Strawberry Dream

noreply@blogger.com (Rachel Ducker) — Tue, 25 Nov 2008 22:51:00 +0000

Dessert lovers! Listen up! This one is for you!

I was having a good girlie night and every girl needs a chocolate treat from time to time! It is a woman's prerogative after all!

I love strawberries and I love chocolate so what better than to combine these tasty little treats together. To make this a true dessert it needed something extra so i made a coconut and honey yogurt to dip the chocolate coated strawberries in.

RECIPE: Dark chocolate dipped strawberries accompanied by a luxurious coconut and honey flavoured yogurt topped with dark chocolate shavings and chocolate dipped Brazil nuts.

You will need:

A dozen strawberries
1 bar of Green and Blacks dark chocolate
A few Brazil nuts
1 pot of low fat natural yogurt
1 teaspoon honey
1 dessert spoon of dessicated coconut

To make:

1. Melt the chocolate in a bowl this can be done in the microwave or over some hot water on the hob

2. Take your individual strawberries and dip the all the way into the chocolate then arrange them evenly on a plate (you may also like to try this with some Brazil nuts)

3. Allow to cool in the fridge for about an hour

4. Take a martini glass

5. In a bowl add some low fat natural yogurt then add the honey and coconut and stir

6. Grate on some chocolate shavings

7. Arrange on a wooden platter and serve with the strawberries nuts and some chocolate chunks!

True heaven on a platter! mmm!

Duckeys Italian Antipasti!

noreply@blogger.com (Rachel Ducker) — Tue, 25 Nov 2008 20:36:00 +0000

I have to say that one of my favourite Italian dishes must be antipasti! One reason I love this tasty little treat is that its great finger food, you can really get stuck in and involved with it!

The flavours of a traditional antipasti combined are magnificent and completely complement each other with smokey, garlic tasting food.

I also love the assortment of colours as you can see by the photos this dish just comes alive.

I like to serve an antipasti in two occasions usually, the first would be if I had company and I wanted to serve some light nibbles and the second would be when I want to veg out in front of the TV with a good movie and bottle of pinot!

So here is how I assemble my antipasti and what ingredients I use!

You will need:

Vine tomatoes (it is actually the vine that creates the beautiful tomato fragrance!)
Stuffed vine leaves (from the Deli counter)
Fresh Mozzarella cheese (from the Deli counter)
1 bag of fresh salad for garnish
A handful of fresh parma ham (also obtained from the meat counter)
Rustic Italian bread (fresh toasted)
Sun dried tomatoes
Assortment of olives
Balsamic Vinegar
Olive Oil
(this bit you can do yourself or buy pre-prepared) roasted courgette, red pepper and aubergine!
1 platter board (wooden)

To make:

OK guys how easy is this, once back from the supermarket, unpack all of your ingredients!

Get out your wooden platter board!

Neatly arrange the ingredients around the board.

Toast the bread roast the vegetables and serve the olive oil and balsamic!

How easy is that!

If you are serving this at a party be aware it might not last that long!

This is the roasted vegetables, I did mine on a George Foreman for about 5 minutes with some Rosemary and Oregano however you can also bake them in the oven for around 20 minutes.

So if you have guests or just want some easy food then veg out with my Italian Antipasti solution!

Duckeys Healthy Banana Cake...

noreply@blogger.com (Rachel Ducker) — Mon, 24 Nov 2008 21:13:00 +0000

OK folks this was something I was working on before I came home to Suffolk. I was going through my cake phase and really wanted to try a loaf cake. So I thought what better than banana cake.

This was a really easy and simple cake to make which had immense banana flavour and a moist texture.

RECIPE: Moist fluffy banana cake perfect served cold from the fridge or warm with a cup of tea.

You will need:

75g softened butter
75g brown granulated sugar
1 large beaten egg
225g plain wholemeal flour
2 level tsp baking powder
1 tablespoon low fat natural yogurt
4 small ripe bananas or 2 big ones!
50g chopped walnuts / nuts

To Make:

1. In a bowl add the butter, caster sugar and egg intoand whisk then add in the flour and baking powder.

2. In another bowl mash the banana and add some natural yogurt.

3. Add the two mixtures together and combine.

4. Stir until all ingredients are well mixed.

5. Line a loaf tine with some greeseproof paper and add the cake mixture into the tin. Add this into a pre-heated oven of 180 degrees.

6. This will take around 30-40 minutes to bake in the oven. Usually bread and loafs will take a bit longer due to their shape and size. You can test the cake with a cocktail stick if it comes out clean you know your cake is ready!

7. Remove the cake from the oven and allow to cool.

8. Once cool cut the cake into small slices and serve!

This cake is the perfect simple cake to serve and store and great for all those cheeky monkeys who love to eat cake!

Duckey is BACK!

noreply@blogger.com (Rachel Ducker) — Mon, 24 Nov 2008 15:32:00 +0000

Hi Guys! Did you miss me???!

Well first i'm so sorry! Its been a while!

Due to personal circumstances I can say my creativity within my cooking has been lacking some what lately. To fill you guys in it didn't work out for me in Brighton.

Whilst there were many things I learnt while I was away and it was hard... the positive thing is that I feel I have finally come out of my three years of confusion and being lost. I have realised that sometimes the things you have in life before you leave them... aren't so bad after all! But if going away made me appreciate them well... I honestly do now!

It's been a difficult year away from home but in that time I have learnt to eat well, cook great tasting and inventive food and learn some Independence!

I would also like to take time to thank all of those who stuck through things with me while I was away and those who have been my rock since I've returned!

As you all know sometimes the last thing on your mind when you are going through hard times is to keep up with your blog... but have no fear Duckey is back... with a few new kitchens to cook from.

Love to you all

Duckey x

Duckeys Quorn Pittas

noreply@blogger.com (Rachel Ducker) — Sun, 26 Oct 2008 16:00:00 +0000

For a quick and easy supper here is a perfect suggestion.

I really like quorn mince as a good substitute for beef, so I though well why not create some tasty pitas using this and making a Mexican like meal.

RECIPE: Quorn filled spicy pittas layered with fresh salad and natural yogurt in a mustard and tomato sauce.

You will need:

1/2 packet quorn mince
Tomato sauce
1 teaspoon wholegrain mustard and dijon mustard
Salt and pepper
Garlic
Salad
Spring Onions
Spinach
2 Pittas

To Make:

1. In a sauce pan add a little olive oil and fry the quorn mince

2. Add in the tomato sauce, garlic, seasoning, spring onions, spinach leaves and mustards

3. Stir and cook for ten minutes

4. Toast two pittas and cut in half

5. Add the mixture with fresh salad to the Pita slices with a dollop of natural yogurt and green Pesto to serve.

These make a really nice light sandwich alternative.

Why America is Fat!

noreply@blogger.com (Rachel Ducker) — Sat, 18 Oct 2008 23:13:00 +0000

Well here I am back from my long trip to the states!

I had a wonderful time and along my way I found out one very concerning fact about America! They LOVE fast food!

I must admit being quite a healthy eater I really struggled on my trip to the states, I found it very hard to eat food in the hotel that didnt turn up either processed, with added MSG or food flavourings, or some fattening gunky sauce spread on top.

My diet for the first few days consisted of a side Baked Potato (Jacket Potato to us Brits) and a plain salad.

We went shopping one morning to a mall and the only healthy thing I could find was a baked potato, it was all Cinnabon, Burger King, BBQ chicken you name the fast food they had it and in Extra extra large portions.

There is so much hidden sugar in the foods and becoming wise to this I created my own USA food survival guide.

Survival Guide:

Order your food plain
For breakfast choose oatmeal and order a side of fruit
For lunch opt for Plain Salads if you do not ask for plain you may have a sauce put on it
Only eat fresh meat if it doesnt say fresh it may be processed
Order small mains and pick healthy sides
Skip the dessert unless its fruit
You can order fruit on the side in most places
Do not orer coke instead re-hydrate with water
Always ask for grilled not fried
Many Korean establishments cook fresh and dont add flavourings most of the food is natural
Go Sushi! It was certainly my favourite lunch whilst there!!

Luckily the last past of the week we stayed with our Korean Grandmaster and his wife. We ate breakfast everyday at Denny's in which I could order my oatmeal (porridge) as I did at the hotel with a side of banana followed by a coffee.

I must admit though it was rather daunting watching the size of the people who came in for breakfast each morning to order their triple round of pancakes, syrup and bacon! They must have been worth three of me!

The worst of the unhealthy food can be found at the Steak houses! Texas is known for its meat but as a small meat eater and more veggie I would say as you can see from the look on my face I dreaded going here!

It really concerned me when I imagined the effect this was having on some peoples health and why in the States the word "healthy" is almost laughed at?

For lunch we had salad or salad wraps and most evenings we ate Korean Food. I have decided to learn how to cook Korean as I enjoyed eating it so much.

My favourite Korean foods are Noodles, Kimchi and Baloogee.

So if you are planning a trip to the states soon, don't be tempted by fast food. Listen to my survival tips and you'll be fine! Please note this post is of no offense to my American friends, I am sure not all of America are unhealthy eaters and are fat however I am reporting my findings from my personal trip!

Duckeys Halloween Pumpkin Soup!

noreply@blogger.com (Rachel Ducker) — Wed, 15 Oct 2008 09:51:00 +0000

Food is great when it is grown in seasons. We have now hit October which means Autumn is upon us.

I must say the beginning of Autumn is probably my favourite time of year, I love the colours, the feel of the season change and watching the leaves fall from the trees.

To celebrate my love of Autumn and the big kid in me I have decided to make a heart warming pumpkin soup with some of my Duckey Homemade bread to cosy up to on these darkening cooler nights.

RECIPE: Heart warming Pumpkin Soup made with fresh pumpkin, low fat crème fresh topped with pumpkin seeds served with warm Homemade Bread.

You will need:

1 medium Pumpkin
1 Onion
1 chicken stock cube (could use vegetable)
1 tspn olive oil
Salt and pepper to season
Pinch of chilli flakes
½ tub (100g crème fresh)
Pumpkin seeds top decorate.

To Make:

1. Drizzle a small amount of olive oil into a pan

2. Add to this the chopped onion – cook but do not brown

3. Cut up and de-seed a pumpkin (this was honestly the hardest thing I’ve ever had to do in a kitchen so beware!)

4. Add this to the onion mix and cook for 10 minutes

5. Once softened add 750ml of water and stock to the mixture and boil for a further 10 minutes

6. Once simmered add half a tub of crème fresh (low fat)

7. When this has warmed through season to taste with salt, pepper and chilli flakes and add mixture to a blender.

8. Blend together and re-heat or you can store in the fridge until you are ready to eat your soup.

9. Serve with Duckeys homemade bread and add a few pumpkins seeds to the top.

I am not being biased but this soup was amazing! I had my mum come down to visit me and I made her this for dinner (including Duckeys chocolate biscuit cake for dessert) and it went down a storm!

When a certain food is in season it really is the best time to cook with it, as the flavours are fresh and natural. This will in turn reflect in your food!

My awesome tip to Poaching Eggs...

noreply@blogger.com (Rachel Ducker) — Fri, 10 Oct 2008 09:00:00 +0000

Eggs are a great source of nutrients including protein, essential vitamins A, D, E, and B group as well as minerals iron, phosphorus and zinc.

They’re relatively low in saturated fat, making them a healthy fast food for all the family. They are very low in calories with only around 80 cals per medium egg – so they are great if you’re health conscious, especially combined with vegetables and salads as part of healthy balanced meals!

If you want to perfectly poach eggs, but have little time to play around with choosing a method that works... try this solution...

1. Take a tea cup and insert clingfilm to line the cup

2.. Crack a medium sized egg into the clingfilm

3. Season with pepper, chilli or another spice or herb of your choice... garlic salt tastes wonderful!

4. Twist the top of the clingfilm to seal the egg in

5. Cook the egg in a pan of boiling water for around 2 minutes

6. Take the egg out and slightly cool...

.... Here you will find the perfect poached egg!

Off to the States!...

noreply@blogger.com (Rachel Ducker) — Wed, 08 Oct 2008 12:10:00 +0000

Well guys this was last minute and very unexpected but tomorrow I am off to Houston, Texas. Yeeee Ha!

I have had a real hard few weeks if I am very honest with you, I have been struggling with lots of issues one being a major health scare (don’t worry not food related as I would like to reiterate I practice what I preach!)

Anyway I am really looking forward to my trip although I know I am going to have to do a lot of soul searching whilst I am there.

The positives of this trip as I will have time to think and reflect whilst bantering with the Korean monks, seeing old friends I haven’t seen for over eight years and I will get to spend time with my family.

I believe in life that everything happens for a reason I always have and always will and I hope to find myself again on this trip and find my path again on my return.

In life I think we all have chapters and I sense that mine is about to turn another page yet again.

We only have one life and sometimes events happen to make us realise this so you have to go with it, follow your heart and hope it leads you to the right decision?

So until my return my friends I will leave you with some yummy recipes to try in my absence!

Buy it Fresh!

noreply@blogger.com (Rachel Ducker) — Mon, 06 Oct 2008 15:56:00 +0000

While we were away in Alicante recently my eyes were opened to the wonderful food that are grown abroad and how by shopping at supermarkets our choice is almost limited and spoilt by products which are not always fresh and grown naturally.

We visited the local market, I was so surprised to find stalls and stalls of people selling fresh vegetables and fruit and I’m not just talking about any produce but really colourful big and ripe produce.

As you can see from these photos there is so much choice and variety that preparing a meal out there is not only pretty inexpensive but also better quality.

So one night we decided to cook in the villa. With a random selection of the following ingredients this is what I came up with

4 Salmon fillets
Peppers
Mushrooms
Brown rice
Canned Tomatoes
Broccoli
Tomatoes
Garlic

Does that sound Mediterranean or what?

I roasted the tomatoes and we had them as a side with olives and almonds.

I then cooked the salmon and stir fried the vegetables whilst cooking the rice.

I then mixed this together with some chopped tomatoes, added lots of herbs and salt and pepper, and mixed in with the rice.

I placed in a large baking dish and placed the salmon on top.

It was such a fresh Spanish dish I was really pleased with how it turned out.

The main point to this is that cooking with fresh produce is so much better for quantity and quality. If you ever visit another country I really recommend that you try it.

Duckeys Noodle Broth

noreply@blogger.com (Rachel Ducker) — Sun, 05 Oct 2008 21:09:00 +0000

I wanted a really low fat but healthy and tasty recipe which was easy to make and fun to eat.

So this is my perfect recipe thats suits all specs!

I love oriental food and nothing pleases me more than to eat my food with chop-sticks!

Even better I love food with a bit of a kick and the great thing is you can control the spice by the amount of Chili you add to this recipe.

RECIPE: Spicy noodle broth served with Asian vegetables flavoured with lemon grass, garlic and chili.

You will need:

1 chili (red)
1 stick of lemon grass
1 clove of garlic
2 tbsn soya sauce
1 pack Oyster Mushrooms
1 pack of Spinach
1 pack beansprouts
150g noodles
1 pack baby sweetcorn and green beans
400ml hot water

To Make:

1. Boil a pan of water and add to this the noodles with some soya sauce, garlic, lemon grass and chili, boil for around 4-5 minutes.

2. Meanwhile in a wok stir fry the bean sprouts, sweetcorn, green beans, mushrooms and the Spinach.

3. Once cooked add the vegetables into a large soup bowl.

4. Spoon the cooked noodles on top.

5. Ladle the broth into the bowl.

It really is just that simple and takes around 15 minutes to cook. To spice up add more chili it is completely up to you how you serve this recipe and also your choice of how to eat it! Do you dare to get your chop sticks out???

I added some strips of seaweed to mine also just to add more of an oriental taste with some sesame seeds!

Foodies check out MyDish!

noreply@blogger.com (Rachel Ducker) — Wed, 01 Oct 2008 11:18:00 +0000

For all of you foodie fanatics out there I have found this brilliant website called MyDish.

If you love to cook it is so simple to use and to share recipes with other food lovers.

I set up a profile on there a little while ago and have often found a few good recipes, tips and advice.

It’s a really nice way to connect with other food fans online and to gain ideas and inspiration as MyDish have developed their own community of chefs and food lovers.

You can chat about what you like to eat, how you cook basically it’s like a Facebook or Myspace for foodies!

They do a range of low fat recipes, so great for healthy food lovers and check this out you can even make your own cook book!

If you need some things to help you along the way they also have an online shop! Containing a local directory of suppliers.

So if you think its something you might be interested in, trust me its well worth a visit to www.mydish.co.uk and this site has been Duckey Proofed!

Duckeys Chilled Chocolate Biscuit Cake...

noreply@blogger.com (Rachel Ducker) — Sun, 28 Sep 2008 18:30:00 +0000

This is the ultimate comfort food and it isn't even that bad for you... yes only 150 calories per slice or less the smaller you make the slice!

As last week my mum came to visit and she is a major chocoholic I wanted to make her a little treat to great her with once she had completed her long journey down.

So heres how to make my biscuit cake!

RECIPE: Chilled dark chocolate biscuit cake with cherries, sultanas and nuts.

You will need:

100g butter
150g 70% dark chocolate
100g light digestive biscuits
1-2 teaspoons sherry
A few chopped cherries, sultanas and nuts

To Make:

So simple... No cooking!

1. Grease a square baking tin

2. Line with baking parchment

3. Melt the butter and chocolate together

4. Add to another bowl some crushed biscuits mixed with cherries, nuts and sultanas

5. Add the sherry

6. Mix in the chocolate and butter

7. Pour into the tin

8. Let the cake set in the fridge for 1-2 hours

Yes it really is that simple and I can tell you these chocolatie little treats didnt last long at all!

Let me know how you get on with yours.

Duckeys Homemade Bread...

noreply@blogger.com (Rachel Ducker) — Thu, 25 Sep 2008 18:23:00 +0000

There is nothing like homemade bread... the smell... the taste... the texture and the great feeling of succeeding in making bread!

I prefer wholemeal bread to white, I think white bread is a bloater! Well too much of it anyway!

I have had a little play with making bread before and you can refer to my post "how to make the perfect loaf" featuring my dad.

This recipe is near enough identical but with the pics to go with it!

I always find you make bread in two stages, there is the preparation and the cooking...

RECIPE:

A deliciously light, wholemeal loaf, speckled with pumpkin seeds, thinly flaked almonds and healthy sunflower seeds...

You will need:

* 500g of wholemeal flour
* 2 tspns salt
* 1 tsp of light brown sugar
* 1 packet of Yeast
* 25g of pumpkin seeds
* 25g almond flakes
* 25g of sunflower seeds
* 400ml warm water

STAGE ONE

1. First of all mix the flour salt and sugar in a bowl and add the Yeast powder to the dry ingredients.

2. Then add the seeds and nuts

3. Mix up some yeast in a jug of luke warm water

4. Make a dough mixing the yeast into the dry ingredients, when a slight dough is formed finish off with your hands and kneed the dough until smooth

5.Take the dough and stretch it on a flat surface and fold in the corners

6. Grease a tin and add the dough

7. To allow the dough to rise cover it with a damp tea cloth and leave for 30-40 minutes

STAGE TWO

1. Cook for 30-40 minutes in the oven at 200 degrees

2. The bread will be cooked when you tap on the load and it makes a hollow noise

This bread can also be frozen!

Yummy!

Healthy Muffin Medley

noreply@blogger.com (Rachel Ducker) — Tue, 23 Sep 2008 15:51:00 +0000

Before you go on holiday what do you do with your left over ingredients?

Well as a treat for my friends at work I thought I would use them up to make some super duper healthy muffins.

I decided to make two flavours:

Cherry Coconut Muffins
Chocolate and oat Muffins

Like all my recipes I wanted to Duckey-fy these and make them healthy so here is my recipe!

RECIPE: Healthy Cherry Coconut Muffins and Chocolate and Oat Muffins.

You will need:

60g unsalted butter
1 egg yolk, 2 egg whites

100g brown sugar

110g wholemeal flour
6 Ripe Cherries
1 spoonful of cocoa powder
20g raisins
Handful of oats
50g dessicated coconut

To make the cake:

1. Pre-heat the oven to 180 degrees

2. Remove the unsalted butter and eggs from the refrigerator to allow them to warm to the room temperature, in a bowl add the butter and sugar

3. Add the butter and sugar into a bowl and whisk then add the egg yolk

4. Mix the 2 egg whites in another bowl

5. Add the egg whites to the mixture and divide this into two bowls

6. To make chocolate oat muffins add raisins and cocoa powder into one bowl then sprinkle in some oats, to make the cherry muffins add the coconut and stir in then once in the cake mold de-seed a cherry and push into the batter leaving the stalk.

7. Cook in the oven for 15 mins

8. Remove and then cool.

These make great little treats for all to share.

Duckeys Holiday!

noreply@blogger.com (Rachel Ducker) — Sat, 20 Sep 2008 08:23:00 +0000

Following my post on staying healthy on holiday I thought it might be good for me to share with you my food outings whilst I was away.

I was lucky enough to stay in a Villa, which gave me the flexibility to pick and choose my own food and cook my own meals, however I know that when you are staying in a resort or hotels it can be really hard to determine exactly what kind of food you are going to get before you get it.

My top tips would be:

* Determine how busy a food establishment is the busier the better
* Always read the menu before you go in so you can choose what you want and see if there are healthy options
* If you have a naughty treat, no need to worry your on holiday but perhaps take a walk or do a few extra laps of the pool!

So I hear you cry how did Duckey do?

Well considering I am incredibly picky with food and deprive myself from the good things in life sometimes, this time I didn’t!

I usually started the morning off by my usual half hour of yoga but this time with a difference I had the warm sun! There was no better way to start the day than with a stretch in the sunlight to start your energy flow.

I then popped in for a quick change into my swimmers and hit the pool. Usually I would try and do 50 laps in the morning splash about during the day and 50 laps before I finished my day by the pool.

This was the only exercise I let myself do, it was very relaxing easy exercise which is what I needed! I would usually enjoy a run around the block in the sun or some more intense workouts but not this time.

As for food after my swim thanks to the delights of the supermarket I was able to obtain some Dorset Cereal which was more like muesli. This would usually start my day on a real natural note I had this every morning.

For lunch I would usually get hungry around 2pm so I headed into the kitchen where my dad would make me a cheese and tomato sandwich on brown bread.

The bread in Spain is so light even the white bread would not have bloated you. As for the tomatoes and fruit well they were as delicious as you could imagine in flavour and very natural as were the Olives and Almonds I usually snacked on.

If I didn’t fancy a sandwich I would have a few rice cakes with some watermelon.

Drink wise I took my green tea for the daytime along with some water and in the evenings I would treat myself to some vino at dinner and on a few occasions a cheeky Gin and Light tonic (which is one of the healthiest alcoholic drinks!)

For the evenings we visited on most occasions the most fantastic Italian Restaurant, my word to describe it would be rustic! The owner was a huge Italian with the attitude of Godzilla, he would tell you to “sit” and at first I thought how can your Italian be so busy?

In the end he warmed but it was his personality that attracted us back. It was covering 80 people a night and there were four staff the Italian, his two daughters and his wife in the kitchen.

The food was as fresh as it came, we always started with some bread and Olive oil – I felt like I was on the Mediterranean diet!

Although eating out can be unhealthy because the ingredients were so natural and fresh it didn’t feel like it. The pizzas were light and not cheesy, the pasta light and not too creamy and my dad has Spag Bol five nights in a row so I am guessing that was pretty good!

One night I decided to eat alone so went to a contemporary English establishment called Stan and Ollies where I had a fresh prawn cocktail, BBQ’d chicken and vegetables and a treat for dessert which I will come onto!

My naughtiest treat of the holiday was probably the Amaretto Ice Cream, or the Chocolate Brownie I had at Stan and Ollies... but my gosh it was worth it!

On the nights we decided to eat in we had one BBQ as we wanted to make use of the cute little villa grill, and I created a Duckey Spanish Supper for the family to enjoy.

The thing I learnt about this holiday was that I ate like a normal person, three good meals a day, a few treats in the evening and it didn’t harm me. I look healthy feel healthy and sometimes it’s the stress of worrying about what you eat that is much worse.

So my advice is to eat healthy but one week of not being so strict on yourself won’t kill you, however using my little tips may save a few calories along the way!

Where I buy my food...

noreply@blogger.com (Rachel Ducker) — Thu, 18 Sep 2008 12:21:00 +0000

I usually like to buy fresh ingredients but at the end of the day I think it comes down to time an convenience when you are holding down a busy lifestyle.

So that unfortunately means that sometimes we have to make do with the supermarkets, this is also the more cost effective option (or can be!)

So I thought it would be interesting to rate my local supermarkets and let you know some of the place I like to shop for food.

I think it also depends on the occasion - if you have guests coming round you may like to go a bit upmarket.

Supermarkets
Waitrose

Fresh healthy produce usually lasts well. They have a range of specialist and unique items and their own branded items taste great, downside is you pay more for the quality.

Duckeys Rating 9/10

Sainsbury’s

Quite a broad range and moderately priced. Fresh produce doesn’t last too long and sometimes they don’t have want you want in stock.

Duckeys Rating 7/10

Tesco

Cheap and wide range of products again like Sainsbury’s fresh produce is sometimes lacking in appearance and quality, but not bad.

Duckeys Rating 6/10

M & S

Very pricy but extremely good quality with great offers every now and then. Good branded items but they don’t sell anything except M & S brand. You would definately do you "occasion" shopping here.

Duckeys Rating 8/10

ASDA

I tend not to shop at ASDA as there is not one local to me.

Duckeys Rating 4/10

Iceland

Would be scared to walk in here with all the frozen ready meals they sell!

Duckeys Rating 1/10

Morrisions

Again, not one local to me, but well priced I used to shop in one when I lived in Suffolk. I would say generally on par with Tesco.

Duckeys Rating 6/10

Budgens

Again I cant say I have ever shopped here

Duckeys Rating 3/10

Londis

Great if you need to pop in and get a few odds and ends like milk!

Duckeys Rating 4/10

Somerfield

Great for a quick shop but very basic and rubbish fresh food!

Duckeys Rating 5/10

Well that covers the supermarket and Waitrose wins on the shopping front.

Now specialist places to shop would include:

• Tulleys Farm

A great little organic farm near us they sell anything from organic breads to olives and cakes!

• Taj

A shop opposite me at work, they specialise in selling different foods from other nationalities perfect if I feel a bit of oriental cooking coming on!

• Infinity Foods

In the lanes of Brighton great organic food but sooo over priced!

Anyway this is where I shop right now! What are your favourite places to shop?

Nutrition Advice... Keeping fit on holiday!

noreply@blogger.com (Rachel Ducker) — Sat, 13 Sep 2008 13:49:00 +0000

I am off on holiday this week!

Some of us book a holiday to relax, switch off and unwind leaving all your worries behind.

However how many of us are guilty and binge eating and drinking during this period?

Holidays should not by any means be a time to be strict with yourself after all that would destroy your relaxed mentality but it doesn’t mean you have to completely let yourself go!

So I have conjured up some tips from my own experience to help you along the way…

Keep your goals in mind

Before your holiday in most cases you have dieted to look good, perhaps lost 1-2 pounds a week however on holiday why not try to maintain this which means no weight loss or weight gain. In thinking healthy this is the secret.

Prepare yourself!

If you have a long journey ahead arrange healthy snacks to take in your bag with you this will stop the cravings for bad food when you get too hungry… airports can be filled with fast food joints! Resist!

Snacks keep your hunger at bay so pack a bottle of water, fruit, vegetable sticks, rice cakes or a health bar.

Hotel food!

Your in a new country so make the most of the different types of fruit on offer. Avoid the fattening croissants and Danishes at breakfast.

At dinner why not try the salads of course avoiding fattening cheeses or dressing. Some countries don’t offer low fat varieties however in my experience if you look around you will find skim milk for your hot drinks and cereal and low fat jams, rice cakes and yogurts.

A favourite breakfast of mine was cereal grains with fresh fruit and yogurt. You don’t want to get into bad habits on holiday as it will only make you struggle once your home!

I usually have a good breakfast and skip lunch then have a medium sized evening meal, I find I don’t get hungry in the sun but make sure I drink lots of water.

Think smart...

If your all inclusive its natural that you will want to make the most of the food and drink on offer.

You must remember how hard you worked to get into shape in the first place, I could think of nothing more depressing than to put on weight and not get into your favourite dress to show off your tan.

Look for healthy choices at the bar, try wine instead of creamy cocktails and easy on the bar nuts!

The dreaded appetisers

Bread, fattening dips, all nice but bad for the hips!

They add extra calories to your meal try something like olives that can be found in most good hotels.

They only contain around 12 calories where as bread a huge 170 calories. Vegetable soups are also a good option but again easy on the bread eat wholemeal if available.

Meat Feast!

Make sure if you chose meat to eat lean meats such as turkey or chicken, or even fish with plenty of veggies on the side.

Make the most of the traditional cuisine most hotels have theme nights where they show off their local dishes. Italy have tomato based pasta dishes, and fish in Portugal.

Don’t have to ditch the dessert!

Desserts don’t have to be unhealthy, its always good to ease that sweet craving!

Most hotels have a variety of yummy exotic fruit and maybe to make it more of a treat allow yourself one scoop of ice cream or yogurt. If you fancy something more try sharing it with your partner this means only half the calories! Clever!

You could even make sure you take a long walk after dinner to make you feel a little better!

Its all about being active!

This is a great time to get involved make friends and try new activities, try making a routine and taking a few laps in the pool before sunbathing or to cool off jump in the pool for another few!

Most hotels have activities such as stretching, water polo I love to take part as it also makes your day a bit more exciting than looking at the sky!

10. Have fun!

With all the above basic knowledge to follow you can’t go wrong!

How much do YOU spend on food each week?

noreply@blogger.com (Rachel Ducker) — Tue, 09 Sep 2008 10:40:00 +0000

Now this is something that I try and budget for the food bills (and my kitten Ralphie) and at first we made an allowance of £50 per week for food which equals to £200 per month.

Though we notice it fluctuates depending on if we eat out, make food last or shop smartly.

I aim now to spend £30 a week but I think its items such as cleaning products and other household items like dishwasher tablets which are costly.

It is so easy with all these tasty products on the market to think oh well, as a treat I’ll have that.

I usually do these with Organic Yogurt or fruit such as fresh figs. I have some top tips below to help you keep to a budget.

* Stock up on canned goods they will last a while and can accompany many foods

* Always check the bargain sections usually on the end of the isle

* Get 2 for 1 offers

* Buy freezable items you can freeze your meat, bread and frozen products

* Don’t go food shopping when your hungry you’ll be too tempted to purchase based on what your stomach tells you!

* Buy the shop brand usually you pay for the advertising of the flashy brands and basics taste no different!

On the news recently it has been reported that our food spend has increased, we spend 13% of our household income on food.

It is like to rise more in the future however there is good news... with the rise the supermarkets will compete with each other to keep our custom.

What do you think about the situation?

My top 5 ingredients...

noreply@blogger.com (Rachel Ducker) — Thu, 04 Sep 2008 12:21:00 +0000

When I cook I tend to use lots of the same ingredients... this is due to a few different factors:

1) I like the way they taste

2) I like the health benefits

3) The look of the food

So here they are in order of importance...

Strawberries - Great to sweeten up a dessert they are healthy and look beautiful

Wholegrain mustard - Great to add as a sauce to a dish, put in a sandwich and add flavour to any meal

Wholemeal Pita bread - Can accompany a meal or be a meal, the health substitute to a sandwich or wrap

Yogurt - Again can be used with stawberries to creat a dessert, or can be used in savory dishes to create a crust on meat or sauce in pasta dishes

Chilli Flakes - Always a great ingredient to hand to spice up my dishes, you can sprinkle on main meals, add to soups and even mix with chocolate. Using spices is a healthy alternative to sauces.

Let me know your top 5!

Top 10 healthy dishes... by Duckey

noreply@blogger.com (Rachel Ducker) — Tue, 02 Sep 2008 12:21:00 +0000

As you know the majority of my recipes are very healthy and high in nutritional benefits.

So if you are new to reading my blog here are my top 10 Duckey recipes!

Enjoy...

Prawn and Avocado Salad with spiced noodles...

Coconut Crusted Mustard Chicken with noodles and vegetables...

Teriyaki Salmon with ginger rice...

Duckeys special tuna feast...

Baked Sweet Potatoes...

Salmon Tagliatelle with Dill sauce served with asparagus

The Duckey version of Happy Birthday Carrot Cake...

Mini Vanilla Meringues

Duckeys Summer Fruit Pudding...

Quorn Spaghetti Bolognese

Try some of these and let me know your thoughts!

Duckey x