Selected to serve at Buckingham Palace and Windsor Castle for large functions and State visits, Richard Kerrigan has served the likes of President George Bush, Prime Minister Tony Blair and her Majesty, Queen Elizabeth II. This month, he’s given us recipes fit for royalty, that are also healthy and delicious!
Richard Kerrigan, the former Palace butler and chef, combining his love of food, nutrition and fitness to help everyday Aussies find a sustainable path to living well. Find free recipes, cooking tips and training advice, at rkthebeachlife.com.au and on Instagram at richardkerrigan_
Recipes courtesy of Richard Kerrigan, nutrition coach, personal trainer and former Palace butler. For more healthy treats: rkthebeachlife.com.au
THAI BAKED BARRAMUNDI
Serves 2
You will need
2 barramundi fillets
1 thumb-sized piece fresh ginger 1 lemon, juiced
1 large sweet potato
2 bok choy
2 tsp red Thai curry paste
1 bunch broccolini
1⁄2 punnet cherry tomatoes
2 garlic cloves
Olive oil
Salt and pepper
Thai baked
Simple steps:
- Preheat the oven to 200°C. Chop the sweet potato into small pieces, leaving the skin on.
- Cook in a pan of salted boiling water, along with half the sliced ginger for 15-20 mins.
- Once cooked remove and discard the ginger then mash the potato. Add a good drizzle of olive oil, and season well with salt, pepper and 1⁄2 the juice of a lemon.
- Lay a large piece of tin foil onto a chopping board. Place one barramundi fillet in the middle and using a knife, evenly spread a tsp of Thai curry paste over the top.
- Drizzle a little olive oil and some lemon juice over the fish, along with a piece of fresh ginger. Repeat this process for the other piece of fish. Place 6-8 cherry tomatoes around the fish, then fold up the sides of the tin foil over the fish to create a sealed parcel.
- Bake in the oven for 15-20 minutes depending on the thickness of the fish, checking after 12 minutes. The flesh should easily flake away once cooked.
- Remove the ginger from the fish and grate into the mash.
- Boil a little water in a pan then place a colander on top of the pan. Place the broccolini and bok choy into the colander, place a lid over the top and steam for 3 minutes.
THAI CHICKEN SLIDERS WITH MANGO JAM
Serves 2
You will need:
2 large skinless chicken breasts 4 large red cabbage leaves
4 baby gem lettuce leaves
2 large handfuls beansprouts1 medium sized mango diced
2 tsp Thai seasoning
1⁄2 bunch coriander finely chopped Pinch of chilli flakes
1 lime
2 spring onions roughly chopped Salt and pepper
Sesame oil
Olive oil
Simple steps:
- Slice the chicken into tenderloins or strips and place in a mixing bowl. Sprinkle the Thai seasoning over the top along with a good pinch of salt and pepper and a drizzle of olive oil and mix well with your hands.
- Pan fry the chicken tenderloins in a little olive oil until golden brown.
- Once cooked remove the pan from the heat and squeeze the juice from 1⁄2 a lime over the top then leave to rest.
- Roughly chop the mango flesh into a pulp and add to a small bowl. Add the rest of the lime juice to the mango along with the coriander and chilli flakes and mix well.
- To build your sliders sit a baby gem lettuce leaf inside of a red cabbage leaf. Add a small handful of beansprouts then top with 2-3 chicken tenderloins and a spoon of mango jam, finish with a sprinkling of spring onions over the top and a drizzle of sesame oil.
Top tip
Make these a few hours before the event and store them in the fridge ready for when you need them. Add the sesame oil just before you are ready to serve.
MINI BANANA BREADS
Makes 6 mini loafs
You will need:
4-5 medium sized very ripe bananas 1/4 cup coconut oil
1/2 cup rice bran syrup
1/4 cup almond milk2 cups plain white flour 4 tsp cinnamon powder 1 tsp baking soda
2-3 tsp vanilla essence1 cup frozen blueberries
90g of 70% dark chocolate
1/4 cup walnuts chopped
1/4 cup macadamias chopped
6 mini loaf tins – silicone (10cm x 5cm)
Simple steps:
- Preheat your oven to 170°C.
- Peel the bananas and mash together with a fork into a large bowl.
- Add the rice bran syrup and coconut oil to the bananas and mix together well.
- Sift the flour, cinnamon powder and baking soda over the bananas and mix well with a wooden spoon.
- Divide the mixture into 3 separate bowls then add blueberries to one, roughly chop the dark chocolate into small pieces and add to the other, and finally add the macadamias and walnuts to the third bowl. Leave a few blueberries, chocolate pieces and nuts to one side as these will be used to decorate your banana breads.
- Ensure all the ingredients has been mixed well in each bowl.
- Divide the mixture evenly into each silicon mould, ensuring you wipe any excess mixture from around the edge. Add a few blueberries, chocolate and nuts to the top of the breads for decoration.8. Place the silicon mould onto an oven tray and bake in the oven on the middle shelf for 55-60 minutes. Before removing, stick a metal skewer into the middle of the bread ensuring it comes out clean.
Top tips
These energy bursting treats are perfect for an afternoon pick me up. They will also keep for up to 5 days wrapped tightly in cling film and stored in the fridge.
GUILT FREE BROWNIES
Makes 9 brownies
You will need:
1/2 cup coconut oil
1 cup 70% dark chocolate (150g) 1/2 cup rice bran syrup
3 whole eggs
1/2 cup cacao powder
Simple steps:
- Pre heat the oven to 170°C, fan forced.
- Line a 20cm x 20cm baking tray with a sheet of greaseproof paper, ensuring it covers the sides.
- Bring about 2 inches of water in a pan to the boil. Break up 150g of dark chocolate and place into a metal bowl. Place the bowl on top of the pan of water then reduce the heat to a simmer. Stir the chocolate whilst it melts, then remove from the heat.
- Gently warm the coconut oil in a small pan until it melts, then slowly add to the bowl of melted chocolate. Once combined add the rice bran syrup and stir.
- Whisk 3 eggs together in a bowl and slowly add to the chocolate mix, stirring as you do this.5.
- Finally sieve the cacao powder over the chocolate mix and give it one last stir, ensuring everything has been properly combined.
- Pour into the baking tin and bake on the middle shelf for 18-20 minutes. Once cooked leave to cool on a cooling rack.
- Whilst the brownie is cooling melt 100g of dark chocolate as you did before, then pour into a small shallow bowl. Once the brownies have cooled a little use a pastry brush and brush the top of the brownie with the melted chocolate. Sprinkle desiccated coconut over the top of the brownie and slice into 9 even portions.
- Serve with fresh raspberries and dunk into the chocolate dipping sauce.
