Mexican spiced salmon

Here’s one of my fave ways to use my Mexican-style spice rub. It’s great for giving salmon a really different taste, and it stops my family from complaining about having to eat it too often!

The rub also works equally well on any other fish though, or chicken, turkey, tofu, and halloumi - it’s super versatile. It’s a handy blend to have in your cupboard for a quick flavour boost and a good one for summer too as it’s great for seasoning BBQ food.

But before we get to recipes, here’s a few reasons why salmon may be so good for us:

It is high in healthy fats, such as omega-3s, EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid), which are understood to be:

• anti-inflammatory and essential for maintaining overall health. Chronic inflammation is linked to various health conditions, including heart disease, arthritis, and autoimmune disorders. Omega-3s may also support immune function by enhancing the activity of immune cells.

• vital for brain function and development. Omega 3 is a key component of cell membranes in the brain and helps support cognitive function, memory, and overall mental health. Some studies suggest that omega-3s may also reduce the risk of age-related cognitive decline and Alzheimer's disease. They also play a role in neurotransmitter production, the chemicals that send signals in our brain, such as serotonin, dopamine, and adrenalin, which regulate mood.

• important for heart health and may reduce the risk of heart disease. They can help lower triglycerides, reduce blood pressure, prevent plaque buildup in arteries, and decrease the risk of abnormal heart rhythms.

• helpful for joint pain and stiffness as they may decrease inflammation and improve overall joint function.

• helpful for maintaining the integrity and barrier function of the skin. Omega 3s can help reduce inflammation associated with skin conditions like acne, eczema, and psoriasis and may also promote wound healing.

Oily fish such as salmon, mackerel, sardines, and herring contain the highest levels of omega-3 fatty acids, and the NHS recommends eating at least one portion of them a week, plus a portion of non-oily fish. There are also vegan sources of omega-3s, including flaxseed, chia seeds, hemp seeds, and walnuts, but they may be less bioavailable as they are in the form of alpha-linolenic acid (ALA) which needs to then be converted to EPA and DHA.

ingredients

Serves 4

• 500g salmon fillet

• 1 tbsp Mexican-style spice rub

• A handful of spring onions or cherry tomatoes

• 1-2tsp extra virgin olive oil

• A good pinch of sea salt

• 1 lemon

Mexican-style spice rub (mix all the ingredients together)

Fills a 15cl IKEA Rajtan spice jar

• 1/2 cup chili powder

• 1/4 cup Hungarian sweet paprika

• 1 tablespoon ground cumin

• 2 teaspoons dried oregano

• 1 1/2 teaspoons garlic powder

• 1 teaspoon onion powder (available widely online if you can get it at the supermarket)

• 1 teaspoon ground dried chipotle chile pepper

• 1 teaspoon sea salt

Method

• Preheat the oven to 180°C.

• Place the salmon on a baking tray lined with parchment.

• Rub ½-1tbsp of the spice mix all over the salmon.

• Put the vegetables in the tray around the fish.

• Drizzle everything with olive oil and add a pinch of salt.

• Place in the oven for 20-25 min and serve with a green salad, roasted potatoes, and a squeeze of lemon.

Mexican spice rub

I haven’t found anything that this spice rub doesn’t work with yet! It’s so versatile and can be used on meat, fish, tofu, halloumi, veggies. I even used it to flavour a creamy tomato pasta sauce the other day. I made a big pot of this for my son to take to uni and he said he has used it with almost every meal!!! 

Using a spice blend is also a great way of increasing plant diversity in your diet, as each ingredient counts as one of the 30 plants a week that Tim Spector of Zoe suggests may optimise gut health.

Ingredients

Fills a 15cl IKEA Rajtan spice jar

• 1/2 cup chili powder

• 1/4 cup Hungarian sweet paprika

• 1 tablespoon ground cumin

• 2 teaspoons dried oregano

• 1 1/2 teaspoons garlic powder

• 1 teaspoon onion powder

• 1 teaspoon ground dried chipotle chile pepper

• 1 teaspoon sea salt

method

Mix all the ingredients together in a medium-sized bowl and store in an airtight jar

Spicy Mexican soup

Winter-warming soup that is so good with grated cheddar or crumbled feta. Add extra harissa or dried chill for more spice and eat with homemade tortilla chips, or cheese on toast.

ingredients

Serves 6

• 1 large onion, finely chopped

• 2 red peppers, quartered and sliced 

• 3 small cloves garlic, chopped finely 

• 3 carrots, chopped

• 1 tsp ground cumin  

• ½ tsp ground coriander

• 1 tsp harissa, ground blend or paste

• 250g red lentils, rinsed really well  

• 2 x 400g tinned tomatoes

• 400ml coconut milk 

• 1 x 400g tin black beans

• 1 tsp sea salt 

• Juice of ½ lemon

• Handful chopped fresh coriander, optional

• Handful of grated cheddar or any other cheese

• Blob of Greek yoghurt

method

• Heat 1 tbsp extra virgin olive oil in a large pan and fry the onions, peppers and carrots gently for 10 minutes.

• Next add the garlic, stirring well. Cook for about a minute.

• Now add the harissa and ground spices, stir well to warm through and release flavours.

• Next add the rinsed lentils, tinned tomatoes, coconut milk.

• Simmer for 15 minutes, then add the black beans, plus water. Cook for another 15 minutes, but add a little extra water if needed.

• Next stir in the salt, lemon juice and coriander if using

• Serve with a blob of Greek yoghurt - coconut for vegan option

Spicy black beans with cumin roasted cauliflower

I bloody love black beans, they’re just so satisfying to eat and are super versatile too. These Mexican style beans are great on their own, but even better with cumin roasted cauliflower and a few different twists and twizzles on top: yoghurt, lemon, chilli and coriander are my faves. 

Meat eaters in your household can add grilled chicken or fish too, plus all of the above make great wraps if you add some cooked rice. Or make a quesadilla and add some cheese! So good!

Ingredients

Serves 4-6

• 1 medium onion, chopped

• 2 garlic cloves

• 1 tsp ground cumin

• 1 tsp sweet smoked paprika

• 1 tsp cayenne pepper

• i x 400g tin plum tomatoes

• 2 x 400g tins black beans

• 1 tsp sea salt

• 1 cauliflower, chopped in florets

• A few spoons of natural yoghurt

• Red chilli, thinly sliced

• A handful of coriander

• 1 lemon, chopped in wedges

Method

• Heat ½ tbsp rapeseed oil in a large saucepan and then fry the onions gently for 10-12 minutes until starting to brown.

• Add the garlic and then add the spices for a further 30 seconds.

• Pour in the beans and their water, plus the tinned the tomatoes, stir well.

• Simmer for 45 minutes, until the extra fluid has evaporated and the beans are thick and rich in flavour, then add the salt and stir well.

• Preheat the oven to 180ºc when the beans have about 30 minutes to go.

• Spread the cauliflower on a large baking tray, drizzle with 1-2 tbsp olive oil and sprinkle with the cumin and a pinch of salt.

• When the beans have about 25 minutes left, roast the cauliflower in the oven for 15 minutes, turn and put back in for a further 10 minutes.

• Serve with natural yoghurt, thin slices of red chilli, coriander leaves and a squeeze of lemon.

Sweet potato & black bean chilli

I always cook a big pot of chilli as it can be turned into a few different meals through the week. I made this pan for a couple of friends the other night (how nice is it to have friends in the garden?!) we had it with brown basmati, sour cream, guacamole, a few homemade tortilla chips and a handful of cheddar or feta. As we were eating outside, I made up chilli bowls with a bit of everything in so it was easier to serve.

I definitely recommend taking a few minutes to make a quick guacamole as it works so well in the bowl - I did a speedy version without any chopped chilli: just mashed avocado, a little finely chopped red onion, garlic, lime and salt. The tortilla chips take 5 minutes in the oven, so very little work to make and worth the effort to add a crunchy texture.

If you have a some leftover for lunch, you could make a ‘chilli bowl’ wrap or a quesadilla would be delicious too (here’s one I made with black beans, but just use the chilli instead) with lots of melted cheese. If you want to go carb-less, serve with crumbled feta and a slaw.

Ingredients

Serves 4-6

• 1 onion, chopped

• 2 garlic cloves, grated

• 2 tsp smoked paprika

• 2 tsp cumin seeds

• 1 tsp dried oregano

• ¼ tsp cinnamon

• 1 tsp cayenne pepper

• 2 medium sweet potatoes (approx 500g), 1cm cubes

• 2 tins of tomatoes

• 1 tbsp tomato purée

• 1 tin black beans

• 1 tin cannellini beans

• 1 ½ tsp sea salt

• 1 lime, quartered

• A few spoons of plain or coconut yoghurt (Coconut Collaborative is my fave)

Method

• Heat ½ tbsp olive or rapeseed oil in a large pan and then fry the onions gently for 10 minutes.

• Next add the garlic, stir well and cook for a minute or two.

• Stir in all the dried spices and heat through for a minute to release their flavour and then add the sweet potatoes, tomatoes, tomato purée and all the beans.

• Pour in ½ bean tin of water and mix well.

• Cook for 30-40 minutes, until the sweet potato is fully softened. Put the lid on for the first 20 minutes and then remove.

• Add a little extra water for the last 10 minutes if needed.

• Stir in the salt and serve with a lime wedge plus any of the sides suggested above.

Everyday chilli

Chilli is pretty much a vegetarian staple, so it’s good to have a few versions up your sleeve. Here I’ve gone classic style, with soya mince as it’s one way to get my veggie daughter and meat-eating son to eat the same dish. Neither would go for my bean chilli and they definitely wouldn’t tolerate a full mixed veg chilli, so soya mince is a good compromise, plus I can sneak in some sweet potato without anyone complaining too much. Although there’ll probably be a pile of it left on their plates at the end! I just keep presenting them with food they ’think’ they don’t like in the vain hope that eventually they’ll change their minds.

Ingredients

Serves 8

• I large onion, chopped finely

• 1 red pepper, small dice

• 300g chestnut mushrooms, finely chopped

• 2 garlic cloves, grated

• 1kg veggie mince (see Tips below for brands I use)

• 1 ½ tsp cumin

• 2 tsp smoked paprika

• 1 tsp cayenne pepper

• 1 vegetable stock cube (I like Kallo low salt)

• 3 tbsp tomato purée

• 2 x 400g tins tomato

• 1 sweet potato, 1 ½c m cubes

• 1 x 400g tin kidney beans

• 2 tsp sea salt

• Juice of 1 lime

Method

• Heat 1 tbsp olive or rapeseed oil in a large wide bottomed pan.

• Add the onions and cook on a low heat for 5 minutes then add the red pepper and garlic. Fry gently for a further 10 minutes.

• Next turn up the heat a little and add the mushrooms for 5 minutes and then the soya mince, warm through and then stir in the cumin, smoked paprika and cayenne. Allow the spices to warm for about 30 seconds.

• Pour in the tinned tomatoes plus 2 tins of water, the stock cube, tomato purée and sweet potato. Simmer for 20 minutes with the lid on.

• Add the kidney beans and simmer with the lid off for a further 15 minutes.

• Add the salt and lime juice to finish.

• Serve with rice, sour cream, cheese and guacamole. Roasted squash also works really well with chilli as it’s sweetness counterbalances the spicy heat.

Tip

• I’ve tried using a few different brands of veggie mince for this dish and I reckon Sainsbury’s Plant Pioneers is the best. Although I think a 50:50 mix of Plant Pioneers plus Vivera also works really well as you get more variation in texture. The Vivera is a bit too strong for me on it’s own as it has quite a smokey taste, but I like it in combination. For this particular chilli I used Plant Pioneers only.

Guacamole

Ingredients

Serves 2-4

• 1 avocado, mashed

• 1 slice of red onion, chopped finely

• ½ red pepper, chopped finely

• 2-3 stems of coriander, leaves chopped roughly

• ¼ tsp sea salt

• Juice of ½ lime

Method

• Mix all the ingredients together!

Ultimate quesadilla with guacamole

We’ve had this for lunch two days running and I reckon we’ve might do a third as it’s so good! Yesterday I shared my recipe for Mexican black beans, which you’ll need to make for this particular combination, but you can switch them for chilli, or spicy chicken and rice if you prefer (build your own options below). The thing about quesadillas is that they’re totally flexible and you can choose the ingredients to suit your tastes - the one thing that’s essential in my book though is - CHEESE! And lots of it!

I’ve suggested making a side of guacamole, it’s not essential, but it does take the quesadilla up a level. I sometimes go for the quick option and use shop bought or sour cream if I’m short of time or can’t be bothered though!

Ingredients

Serves 2

• 1 yellow, orange or red pepper, sliced

• Spray oil

• 4 wraps (I use Mission Deli 50:50)

• 3-4 tbsp Mexican black beans (recipe here)

• A handful of grated cheddar and/or 3-4 gouda slices

• 2 stalks of coriander leaves, roughly torn

• Sprinkle of dried chilli flakes

  Guacamole

• 1 avocado, mashed, but leave some chunks

• 1 slice of red onion, chopped finely

• ½ fresh red chilli pepper, chopped finely

• 2-3 stems of coriander, leaves chopped roughly

• ¼ tsp sea salt

• Juice of ½ lime

Method

• First heat a a glug of olive oil in a frying pan and cook the peppers for about 10 minutes until browned.

• While the pepper is cooking, mix the guacamole ingredients and set aside.

• Spray 3-4 squirts of oil in a large frying pan, or pour in a small drizzle and spread across the pan in a thin layer with some kitchen roll or a pastry brush.

• Put a tortilla in the pan, then spread evenly with a few spoons of black beans, half the peppers, cheese, coriander leaves, dried chilli flakes and top with the other tortilla.

• Turn the heat up to medium and cook for 2-3 minutes - check the underside to make sure it’s not browning too much before the cheese melts. Turn the heat down if necessary.

• Put a lid or plate on top of the pan and flip the tortilla on to it, then slide back in to cook the other side for another 2 minutes, or until the bottom tortilla is browned and the cheese has fully melted.

Build your own:

• Carb - any kind of rice or beans

• Meat (optional) - Quorn or Plant based ‘chicken’ / real chicken / chilli (beef/soya/veggie/lentil or bean)

• Fried or roasted veggies - peppers, onions, courgettes, aubergine, sweet potato, squash

• Other veg: spring onions, sweetcorn

• Cheese - grated or slices of cheddar / gouda / emmental / crumbled feta

• Herbs (optional) - coriander, parsley

• Chilli - fresh or dried red, chipotle, Sriracha

  Tip

• Using spray oil means it spreads evenly, heats up very quickly and the tortilla doesn’t get too greasy.

• Flip the tortilla swiftly and confidently! Otherwise you might end up with half the filling in the side of the pan! I find using a lid easiest as I can hold the handle firmly rather than burning my fingers trying to keep a plate in place.

Mexican black beans

This is one of my favourite bean recipes; it’s super versatile as it works as a side dish with all sorts of Mexican-style dishes: tacos, burritos or fajitas - anything involving some kind of wrap basically. But equally you could serve them with rice, guacamole, cheese, sweet peppers and sour cream, or nachos with spiced Quorn/chicken and all the toppings.

I had the urge for a lunchtime quesadilla today, so I thought I’d make the black beans as a base and then top with fried yellow pepper (the only colour I had, red or orange would be fine too), cheese, fresh coriander and dried chill with a side of guacamole - I’ll share how I put it together tomorrow. It was SO tasty - one of my favourite things to eat and the good thing about spending a little time making the beans today is that I’ve got a pot of ready to use for lunches all next week.

I should mention that this is a very cheap way to get more protein into your diet, I reckon this recipe costs about £1.40 and feeds about 4 people depending on how you serve it.

Ingredients

Serves 4

• 1 medium onion, chopped finely

• 1 garlic clove, grated (I use a Microplane)

• 1 tsp ground cumin

• 2 x 400g tins of black beans

• 3/4 tsp sea salt

• Juice of half a lime

Method

• Heat ½ tbsp olive or rapeseed oil in a saucepan and then add the onions. Fry for about 15 minutes on a low heat until softened.

• Next add the garlic and stir for about a minute to cook.

• Add the cumin, stir and warm for 30 seconds.

• Then pour in the black beans and their water, bring to the boil and then simmer for 25 minutes until a lot of the liquid has evaporated. They shouldn’t be dry like refried beans though.

• Add the sea salt and a squeeze of lime.

Coconut & lime quinoa

This makes a great alternative to rice in tacos or with my Vegan Protein Chilli. It’s super simple and full of nutrients as quinoa is protein rich (making up 15% of the grain), B vitamins, magnesium and iron. I’ve used tri-coloured quinoa here, but you could use any single colour if you prefer.

Ingredients, serves 4 as a side

• 200g quinoa

• 1 x 400ml tin coconut milk

• 1/2 lime, zest and juice

• 3/4 tsp sea salt

Method

• Start by rinsing the quinoa throughly to get rid of all the husky bits and also the bitter earthly flavour that you get if you just cook it straight from the packet.

• I put the quinoa in a pan and cover with lukewarm water, swizzle with my hand, allow to settle and drain as much water off as I can without pouring the quinoa down the drain. I find this easier than passing through a sieve. Repeat a further 3 times until the water runs clear and there are hardly any bits in the water.

• Keep the wet quinoa in the pan and don’t worry about draining all the water off, there will be some left. Add 1/2 teaspoon sea salt, the coconut milk - use a little water to rinse out the tin and pour in as well.

• Simmer for 25 minutes.

• Add 1/4 tsp sea salt, lime zest & juice

Coconut quinoa with vegan chilli, coconut yoghurt, avocado & homemade tortilla chips

Shown here with vegan bean chilli, avocado, coconut yoghurt & homemade tortilla chips.

Vegan mixed bean chilli

Anyone who visited The Little Bookshop in Leeds is likely to have seen or tried this recipe as it was a really popular dish on the menu. Sadly as it’s unlikely that I’ll be able to serve you in person anytime soon, I thought it would be nice to share the recipe so you can make it at home.

It’s great to make in a big batch like this one and freeze some or have with different things to save time in the kitchen during the week. I really like a recipe that is super versatile, so you can eat it again and it’s not just left overs, but a whole different meal.

You can try serving it with classic brown basmati rice (spiked with toasted cumin seeds), paprika roasted squash or sweet potato wedges, guacamole, baked potato, coconut quinoa (photo below) feta and/or yoghurt (vegan coconut goes especially well). You can also make a wrap with avocado, feta, rice and a little yoghurt, or a quesadilla with plenty of cheese and rice.

Let me know in the comments below if you make it, I love to hear that people are enjoying my recipes.

Ingredients

• 3 medium (or 2 large) onions, small dice

• 3 mixed peppers (yellow, orange or red, no nasty green), same size as the onions

• 2 large cloves of garlic, grated

• 1.5 tsp smoked paprika

• 1 tsp cumin

• 1 tsp coriander

• 1 tsp dried chill flakes (or 2 if you like it hot!)

• 3 x 400g tins tomatoes

• 4 x 400g tins beans (whatever kind you prefer, but make sure one is kidney)

• 30g fresh coriander, leaves chopped roughly and stalks chopped finely

• 1 tbsp maple syrup or honey

• 1 tbsp cider vinegar (or any kind apart from malt!)

• Juice of 1 lime, plus another chopped into wedges

Method

• Heat a couple of lugs of olive oil in a large wide bottomed pan, add the onions and peppers.

• Cook on a medium heat to allow the water to steam out of the veggies, but don’t let them burn, turn the heat down if they begin to stick.

• Stir on and off for 20-25 minutes until the onions are just beginning to colour (to add extra flavour) then add the garlic and cook for a further 2 minutes.

• Next add the ground spices and stir for a minute to warm then through (and release their flavour) before pouring in the chopped tomatoes plus 1/2 a tin of water, all the beans and then the coriander stalks. Allow to gently bubble away for 25 minutes without the lid on, but keep an eye on it and put it on if the chilli begins to dry out or stick. You can always add a little water if needed.

• Lastly add the maple and vinegar and allow to bubble for a further 5-10 minutes without the lid on. Sir in the juice from 1 lime and save the rest for serving. Chop the other lime into wedges as well.

Tip

When you add the water fill one tin 1/2 way and swirl in each one to get all the tomato juice out.