Healthy Sunday Roast
I make a lot of breakfast and dessert recipes on my blog. Mainly because despite being refined sugar free I have a bigger sweet tooth than Willy Wonka (ironic I know). Making sweet chocolatey or fruity treats allows me to satisfy that craving in a healthy and productive manner. But it appears that for some of my dear friends desserts and porridge alone are not enough (surprising I know). They have requested that I post a few more easy to make, healthy lunch and dinner recipes.
So I thought what better place to start than with the traditional English Sunday roast. It is a meal that we make on a weekly basis, so by making a few adjustments we can dramatically improve our diet. If you eat 3 meals per day and make a Sunday roast once per week that is 1 out of 21 meals, so if I can show you a few tips to make a healthy Sunday roast I would have effectively improved your diet by 4.8%, your welcome.
- Ditch that stock cube and make your own.
- I used a rack of lamb because it is my all time favourite cut of meat, but if you want a healthy roast go for white meat; chicken, turkey etc.
- This might be going a little far for some people but don’t eat the skin. Leave it on for cooking because it will protect the meat as it cooks and it will also make your meat juicy and flavoursome, but after that remove it.
- Vegetables do not need to be drowned in oil to be roasted, in fact far from it!
- Use fresh or dried herbs and spices to add flavour, not flavour packets, they often contain artificial flavours and sugars.
- Switch from high GI carbohydrates to low GI carbohydrates, i.e. white potatoes to sweet potatoes, yams, buskbok potatoes etc.
- Make your own Yorkshire puddings. It sounds like a chore but honestly they are the easiest thing to make, all you need is eggs, milk and flour.
Healthy Sunday Roast Recipe
- 1 rack of lamb (fat removed)
- 2 sweet potatoes (bushbok)
- 2 sprigs of fresh rosemary
- 4 large carrots
- ½ a head of broccoli
- 2 tsp. of cayenne
- 2 tsp. of dried thyme
- ½ tbsp. of olive oil
- For the Yorkshire puddings:
- 4 eggs
- 100g of spelt flour
- 150ml of milk
- Oil for baking tray
- For the gravy:
- 200ml of chicken stock
- 50ml of red wine
- 2 tsp. of spelt flour
- 1 handful of fresh mint
- 1 tsp. of pomegranate molasses
- Salt and pepper
- Pre heat oven on 200 degrees.
- Peel the potatoes, chop and par boil for 10 minutes, then drain and place in a baking tray.
- Add the chopped carrots, olive oil and 1 tsp. of cayenne, 1 tsp. of dried thyme and 1 spring of fresh rosemary. Toss lightly to make sure everything is nicely coated. Place in the oven for 1 hour and turn after 30 minutes (you can add a drizzle of honey at this point if you like a little caramelisation on your carrots).
- In a pan, bring stock to the boil, season and add the red wine, pomegranate molasses and mint, then the spelt flour.
- Maintain on a high heat and keep stirring, then reduce to a simmer for 5 minutes (keep stirring), then remove from the heat.
- Season the lamb with salt and pepper, 1 tsp. of cayenne, 1 tsp. of dried thyme and a spring of rosemary then sear on a high heat.
- Cook the lamb in the oven for 20 minutes on 200 degrees (for medium).
- Weigh out 100g of spelt flour and crack in 4 eggs, whisk together and then gradually pour in the milk (whilst stirring) so that you don’t get lumps.
- Take a cup cake tray and coat the bottom of 8 moulds with olive oil and place in the oven, after 5 minutes (when the oil is hot enough) remove and spoon in your batter, place back in the oven immediately and do not open again until they are done (15 minutes).
- minutes before the lamb and the Yorkshire puddings will be done, cut the broccoli head into florets and steam for 5 minutes. During this time reheat the gravy and serve.