LCChaosandhome

Tag: healthy comfort food

  • Warm Butternut Squash & Sweet Potato Salad (High-Protein, Cosy & Easy)

    Warm Butternut Squash & Sweet Potato Salad (High-Protein, Cosy & Easy)

    If you love a cosy bowl of food that still feels light and nourishing, this warm butternut squash and sweet potato salad is for you. It’s packed with colour, fibre and healthy fats, with a good hit of protein from the feta and walnuts.

    I’ve been making a version of this salad for years, and it’s one of those recipes that feels just as at home on a busy weeknight as it does on a relaxed Sunday lunch. Serve it as a main for two, or as a side dish for three to four people.

    Why you’ll love this recipe
    • Warm and satisfying – roasted squash and sweet potato make this much more filling than a “normal” salad.
    • High in protein and healthy fats – feta and walnuts keep you fuller for longer.
    • Simple ingredients – everything is easy to find in UK supermarkets.

    • Flexible – works as a main, side dish, or meal-prep bowl.

    Ingredients


    Serves 2 as a main, 3–4 as a side:
    • 1/2 butternut squash (or pumpkin), cut into small cubes
    • 1 large sweet potato, peeled and cubed
    • 2 handfuls walnuts
    • 140 g sun-dried tomatoes in oil, chopped
    • 100 g feta cheese, crumbled
    • 1 handful baby spinach leaves
    • Salt and pepper, to taste

    • A drizzle of oil from the sun-dried tomatoes (or 1 tablespoon olive oil)

    Method

    1. Preheat the oven
      Preheat your oven to 200–225°C (about 392°F). Line a baking tray with non-stick roasting paper or a silicone mat.
    2. Prep the vegetables
      Peel and slice the sweet potato, then cut into small cubes or quartered slices. Slice the butternut squash and cut into cubes. You can leave the skin on the squash if you like – it softens beautifully when roasted.
    3. Roast the squash and sweet potato
      Spread the squash and sweet potato in a single layer on the prepared tray. Season lightly with salt and pepper.
      Roast in the middle of the oven for around 15 minutes, or until starting to soften and turn lightly golden at the edges.
    4. Toast the walnuts
      After 15 minutes, sprinkle the walnuts over the tray. Return to the oven and roast for a further 10–15 minutes, until the vegetables are soft inside and caramelised on the edges and the walnuts are toasted and fragrant.
    5. Prep the remaining ingredients
      While the veg is roasting, chop the sun-dried tomatoes into small pieces. Crumble the feta and rinse/dry the baby spinach leaves if needed.
    6. Assemble the salad
      Once the veg and walnuts are done, transfer them to a large bowl while still warm. Add the chopped sun-dried tomatoes, baby spinach and crumbled feta.
      Season with a little extra salt and pepper if needed. Drizzle over a spoonful of the oil from the sun-dried tomatoes (or olive oil) and gently toss everything together so the warm veg just starts to wilt the spinach.
    7. Serve

    Serve immediately as a warm salad bowl, or let it cool slightly and enjoy at room temperature. It’s delicious on its own, or alongside grilled chicken, fish or a piece of crusty bread.

    Approximate macros per serving
    (For 2 servings from this recipe – these are estimates.)
    • Calories: around 550–600 kcal
    • Protein: around 15–18 g
    • Carbohydrates: around 45–55 g

    • Fat: around 30–35 g

    Tips, swaps and serving ideas
    • Make it vegan: Swap the feta for a dairy-free alternative or add extra toasted nuts and seeds.
    • Add grains: Stir through cooked quinoa, couscous or brown rice to turn this into a bigger meal prep bowl.
    • Change the greens: Baby kale or rocket (arugula) also work if you don’t have spinach.

    • Add a dressing: Finish with a squeeze of lemon juice or a splash of balsamic vinegar if you like a sharper finish.

  • Hugh Jackman’s Mum’s Butternut Squash Risotto (With UK & US Measurements)

    Hugh Jackman’s Mum’s Butternut Squash Risotto (With UK & US Measurements)

    Hugh Jackman’s Mum’s Butternut Squash Risotto (With UK & US Measurements)
    Every now and then a celebrity recipe pops up that feels like proper real life food rather than some cheffy faff, and this one is exactly that. Hugh Jackman’s mum’s butternut squash and spinach risotto is simple, cosy and very doable on a Tuesday night – no culinary school required


    I’m a big believer that “celebrity” recipes only earn a place in our kitchens if they actually work in normal homes, with normal pans, and normal supermarket ingredients. So I’ve tested this one, translated it into UK‑friendly measurements, and added US cups and ounces so my friends across the pond can cook along too.

    It’s naturally meat‑free, full of comforting carbs, and you can absolutely nudge it in a more health‑conscious direction with a couple of easy swaps. Think: lots of veg, mindful butter and cheese, and a portion size that still feels generous.

    Is Hugh Jackman’s Risotto Vegetarian?
    Short answer: yes, it can be.
    The dish itself is built from butternut squash, spinach, Arborio rice, stock, butter and a sprinkle of hard cheese on top. There’s no meat or fish in the base recipe. The only sticking point for strict vegetarians is the cheese. Traditional Parmigiano Reggiano is made with animal rennet, which means it’s not technically vegetarian.
    If you want the dish to be fully vegetarian, just choose:
    • Vegetable stock instead of chicken stock
    • A vegetarian “Italian hard cheese” or “Parmesan‑style” cheese (most UK supermarkets now label these clearly)

    Once you’ve made those swaps, you’ve got a lovely, cosy vegetarian dinner that still tastes indulgent enough to feel like a treat.

    A Few Nutrition‑Conscious Tweaks
    This is comfort food, so I’m not here to remove all the joy. But if you’re trying to keep things on the lighter side, here are a few gentle tweaks that work well:
    • Use olive oil to sauté the onions, then finish with a smaller knob of butter at the end rather than a big chunk
    • Stick to a measured amount of hard cheese – it’s strong, so a little goes a long way
    • Load up the spinach (and even add extra greens like peas or shredded cavolo nero)
    • Serve with a simple side salad to add freshness and volume

    You still get that creamy, restaurant‑style texture, but with a bit more balance.

    Ingredients (Serves 4)

    I’ve listed the UK measurements first, with US equivalents in brackets so everyone is covered.
    • 1 tbsp olive oil or unsalted butter (same for US)
    • 1 medium onion, finely chopped (about 150g / 5 oz)
    • 2 cloves garlic, crushed (same for US)
    • 300g risotto rice, Arborio (1½ cups)
    • 120ml dry white wine, optional (½ cup – or use extra stock)
    • 600g butternut squash, peeled and diced small (about 4 cups)
    • 1–1.1L hot vegetable or chicken stock (4–4½ cups)
    • 60g grated vegetarian Italian hard cheese (½ cup)
    • 40g unsalted butter, to finish, optional (3 tbsp)
    • 80g baby spinach, big handfuls (2 packed cups)
    • Sea salt and black pepper, to taste
    • Optional: squeeze of lemon to brighten at the end
    If you’d like to make this dish vegan, you can:
    • Use olive oil only (no butter)
    • Skip the cheese or use a good vegan hard cheese alternative

    • Double‑check your stock is vegan‑friendly

    Method (Step‑by‑Step, No Stress)

    1. Start the flavour base
      Heat the olive oil or butter in a large frying pan or wide saucepan over a low–medium heat. Add the finely chopped onion with a pinch of salt and let it gently soften for 5–7 minutes until translucent. You don’t want much colour here – slow and gentle wins.
      Stir in the crushed garlic and cook for another minute until fragrant.
    2. Toast the rice
      Pour in the risotto rice and stir so every grain is coated in the buttery onion mixture. Give it 1–2 minutes – you’ll see the edges of the rice start to look slightly translucent. This step helps with flavour and texture.
    3. Add the wine (or skip it)
      If you’re using wine, add it now. Pour it in and stir until nearly all the liquid has been absorbed. If you don’t fancy cooking with wine, simply replace it with a ladle of hot stock instead.
    4. Bring in the squash and stock
      Stir in the diced butternut squash so it’s evenly distributed. Add your first ladle of hot stock and keep the pan at a gentle simmer. Stir every so often, and once the liquid is mostly absorbed, add another ladle.
      This is the “risotto rhythm”: add stock, stir, let it absorb, repeat. It’s quite soothing once you get into it.
    5. Keep going until creamy
      Continue adding stock a ladle at a time for around 18–22 minutes. Taste a grain of rice – you’re aiming for creamy, with a little bite in the centre (al dente), and tender pieces of squash. You might not need every drop of stock, or you might need a splash more hot water. You’re looking for a loose, creamy texture, not a stiff mound.
    6. Finish with spinach and cheese
      When the rice is where you want it, turn the heat down low. Gently stir in the butter and grated vegetarian hard cheese until everything looks glossy and silky.
      Fold in the baby spinach right at the end – the residual heat will wilt it in a minute or two. Taste and adjust with salt, black pepper and a squeeze of lemon juice if you’d like a bit of brightness.
    7. Serve and enjoy

    Serve straight away in warm bowls. I like to add a little extra sprinkle of cheese and a twist of black pepper on top. A simple green salad on the side works beautifully and keeps the plate feeling light.

    Making It Work for Real Life
    A few practical notes now I’ve made this a couple of times:
    • Time: From chopping board to bowl, I’d allow about 40–45 minutes. Most of that is gentle stirring, so pop on a podcast or some music.
    • Leftovers: Risotto is always best freshly made, but leftovers will reheat with a splash of stock or water in a pan. Just don’t expect quite the same silky texture.
    • Batch cooking: You can prep the squash in advance and keep it in the fridge for a day or two, which does speed things up on a weeknight.


    If you’re someone who loves cosy, one‑pan dinners that feel a bit special but don’t require a chef’s jacket, this one is absolutely worth adding to your list.

  • One-Pan Lemon Pepper Prawns, Orzo and Spinach (Easy High-Protein Dinner)

    One-Pan Lemon Pepper Prawns, Orzo and Spinach (Easy High-Protein Dinner)


    If you love a cosy, creamy bowl of pasta but hate a mountain of washing up, this one-pan lemon pepper prawns, orzo and spinach is about to become your new weeknight staple. It’s high in protein, full of fresh flavour, and cooks in around 25 minutes – all in a single frying pan or skillet.


    What Makes This Recipe Different

    Most creamy pasta dishes rely on loads of cream or cheese, but this version gets its silkiness from starchy orzo and a little butter, brightened with lemon and packed with spinach for extra greens. You get that “comfort food” feeling without a heavy, bloated aftermath, and it’s easy to scale up or down depending on how many you’re feeding.

    Ingredients


    Serves 4
    • 1 lb / 450 g raw prawns (shrimp), peeled and deveined
    • ½ teaspoon kosher salt, plus extra to taste
    • ½ teaspoon black pepper
    • ½ teaspoon garlic powder
    • 1 tablespoon neutral oil (olive or rapeseed)
    • 1 lemon, thinly sliced
    • ½ small onion or 1 small shallot, finely diced
    • 3–4 garlic cloves, minced
    • 1½ cups / about 280 g dry orzo pasta
    • ½ cup dry white wine (optional but adds great flavour)
    • 2 cups / 480 ml chicken or vegetable stock
    • Zest and juice of 1 lemon
    • ½ teaspoon dried oregano or Italian herb mix
    • Pinch chilli flakes / red pepper flakes (optional)
    • 1–2 tablespoons butter (optional, for richness)
    • 2–3 cups fresh spinach, roughly chopped or whole baby leaves
    • Small handful fresh parsley, dill or basil, chopped

    Optional: add ½ teaspoon lemon pepper seasoning or extra cracked black pepper for a stronger lemon pepper kick.

    Step-by-Step Method

    1. Season the Prawns
      Pat the prawns dry with kitchen paper, then toss them in a bowl with the salt, pepper, garlic powder, a drizzle of oil and a little lemon zest. This quick seasoning step helps the prawns sear nicely and means every bite is flavourful.
    2. Sear the Prawns and Lemon Slices
      Heat the oil (and 1 tablespoon butter if using) in a large frying pan or skillet over medium–high heat. Add the prawns in a single layer and sear for 30–60 seconds per side, just until they turn pink around the edges, then transfer them to a plate. Quickly add the lemon slices to the hot pan, sear both sides for about 30 seconds, and set them aside with the prawns.
    3. Build the Flavour Base
      Turn the heat down to medium. Add the diced onion or shallot to the same pan and cook for 2–3 minutes until softened and translucent. Stir in the minced garlic and chilli flakes, cooking for 30–60 seconds until fragrant – this forms the aromatic base for the whole dish.
    4. Toast the Orzo
      Tip the dry orzo into the pan and stir so it’s coated in the onion, garlic and oil. Toast it for 2–3 minutes, stirring frequently, until some of the grains look lightly golden. This step deepens the flavour and helps the orzo hold its texture as it cooks.
    5. Deglaze and Simmer
      Pour in the white wine, if you’re using it, and scrape up any browned bits from the bottom of the pan with a wooden spoon. Let the wine bubble away until it’s mostly absorbed, then add the stock, remaining lemon zest, dried oregano or Italian herbs, and a pinch of salt and pepper. Bring everything up to a gentle boil, then reduce the heat and simmer for 8–10 minutes, stirring occasionally, until the orzo is just tender and most of the liquid has been absorbed.
    6. Add Spinach and Prawns
      Stir the spinach through the hot orzo and let it wilt for 1–3 minutes. Once the greens have softened, return the prawns and seared lemon slices to the pan, nestling them into the orzo. Cook for another 2–3 minutes until the prawns are fully pink and opaque and the orzo is creamy but not dry.
    7. Finish with Lemon and Herbs

    Take the pan off the heat and stir in the lemon juice and another small knob of butter if you like a glossy finish. Taste and adjust the seasoning with extra salt, pepper or lemon juice, then scatter over your chopped fresh herbs. Serve straight from the pan at the table for that relaxed, rustic feel.

    How to Make It Lighter or Heavier

    For a lighter version, skip the butter and use extra stock instead of wine, then load up the spinach or add extra vegetables like courgette or peas. For something more indulgent, stir in a little grated Parmesan or pecorino at the end to create a richer, risotto-like texture without needing loads of cream.

    Serving Suggestions and Leftovers

    This dish is pretty much a complete meal in one pan, but you can add a simple side salad or some crusty bread if you want to stretch it for more people. Leftovers reheat well with a splash of stock or water; the orzo will thicken as it sits, so loosening it gently on the hob brings it back to life without drying out the prawns.

    From TikTok to Table
    If you found this recipe via my TikTok, you’ve already seen how quick and simple it is to throw together. Over there I share the step-by-step video, plus real-time cooking tips and flavour swaps. If you cook this one-pan lemon pepper prawns and orzo, tag me in your video or photo so I can see your creation