Posted in Food

Pasta with Spicy Olive & Mushroom Sauce

There is something so tasty and satisfying about a pasta dish that it’s little wonder it appears on so many healthy menus. While you can add chicken, ham or any other manner of meat to this recipe we actually prefer this spicy Mediterranean version. Everyone who has tried this dish in the office have voted it a winner. The kick you get is really something and elevates this dish from your ordinary, every day pasta. Quick and easy to make, this pasta with spicy olive and mushroom sauce is ideal for lunch or evening meal. Those with a love of Italian food will certainly be impressed when you serve this one up, and with it being pasta you can heat it up again the next day and get 2 meals for only 1 trip into the kitchen. That certainly sounds good to us!


3 tbsp olive oil

¾ cup chopped onions

2 tbsp chopped Celery stick

3 cloves chopped garlic

½ tsp chili flakes

1 lb tomatoes

½ cup tomato paste

1 Tbsp sugar

400g pasta

½ cup spicy salami

¼ tsp salt

½ tsp black pepper

2 tbsp parsley

¼ cup Parmesan cheese

½ tsp Oregano

½ tsp fresh Basil

¼ cup sliced black olives

½ cup mushrooms

1.5 liter water

Salt 1/2 tsp


1: Take the 1.5 liters of water into a large sauce pan. Add 1tbsp olive oil and 1tsp salt to it, add the 400g Pasta and cook for 7 minutes over a medium heat. Remove the sauce pan from the heat and give it a stir then drain the pasta.

2: Heat 1 tbsp of oil in another saucepan and add the onion, celery, half the garlic, chili, tomato paste, sugar and chopped tomatoes, cook gently. Add the fresh Basil and salt and continue cooking for around 15 minutes, stirring frequently, until the vegetables are soft.

3: Take a fry pan and add 1 tbsp olive oil, sliced mushrooms, black olives, salami and the remainder of the garlic. Cook for about 5 minutes over a medium heat. Add black pepper and chili flakes stirring frequently.

4: Add the sauce to the mixture and cook for another 2-3 minutes. Now drop the pasta into it, stirring frequently. Mix well with the sauce and remove from heat. Sprinkle the Parmesan cheese and grated parsley on top and serve immediately.

Posted in Food

Garlic and Lemon Chicken With Steamed Vegetables

It’s that time of year when most of us are starting to panic about that we won’t have our bikini bodies in time to hit the beach. With this is mind this is the latest offering in our series of awesome dishes that not only taste amazing but are filling and super healthy. Succulent chicken, garlic, tangy lemon and steamed veg bursting with flavor, what is NOT to like about this great dish? The only oil used in any of these meals is of the olive variety, and we all know how much better that is for you than your usual fat! The Mediterranean diet is bang on trend as we look to our slim and fit European neighbors for inspiration in the dietary stakes. This is one of those dishes that works equally well for lunch or dinner and also works well with a side salad if you wish.


2 Chicken breast fillets

2 wedges of lemon

1 carrot

1 zucchini

150g beans

1 cup broccoli

½ cup chopped or sliced onions Onions

3 sliced or crushed garlic cloves

2 tbsp Olive oil 2 tbsp

2 tbsp Lemon juice

1 tbsp chopped parsley

½ tsp coriander

½ tsp paprika

¼ tsp each of salt and ground black pepper


Place the chicken breasts between two sheets of waxed paper or plastic wrap and beat with a rolling pin until they are approximately ¼ inch thick then cut the chicken into ½ inch wide strips

Add the oil to a large frying pan and heat gently. Put the chicken strips into a bowl and marinade with the dry ingredients.

Stir fry the chicken etc in the pan until cooked through. Drop a dab of butter into another pan and add the carrots, broccoli, zucchini and beans stirring as you go. When they are cooked to your preference serve them with the chicken and garnish with the rest of parsley.

Season with salt and pepper to taste and enjoy.

Posted in Food

These Crustless Veggie Mini Quiches Really Hit The Spot!

Have you ever noticed at a buffet how quickly the quiches disappear? If you haven’t check it out next time you are at a function. There is something about these light and fluffy eggy treats which titillate everyone taste buds. The beauty of a quiche is that along with your basic ingredients you can add anything you like. The one thing that spoils them is when they are encased in a thick crust of pastry. This gives those who are trying to eat healthily a bit of a dilemma. Do you get one anyway and pick off the pastry or take one for the team and vow to be extra good the next day? This recipe eliminates that completely as there is no crust, just a delicious quiche guaranteed to hit the spot. While this is a veggie recipe, dedicated carnivores can easily add some ham or bacon to the mix to get their meat fix. These quiches are quick and easy to make and everyone will love them. Why not make a batch next time friends are calling around? Or keep them to hand to satisfy those hunger pangs without hitting the cookies. Whatever the occasion, these quiches will prove super popular and you may find yourself being asked for the recipe many times over.


100g Saltine Crackers

2 Tbsp Parmesan Cheese

2 cups Fresh Broccoli

½ cup Kernel corn

¾ cup grated Cheddar cheese

6 Eggs

1 Tsp Salt

1 Tsp Ground black Pepper

1 Tbsp Parsley

½ Tsp Oregano

3 cloves of garlic chopped

½ cup chopped mushrooms

½ cup chopped carrots


  1. Mix together the cracker crumbs and the Parmesan cheese in small bowl and set aside.

  2. Add the oil to a frying pan and add the garlic, carrots, mushrooms and corn. Season and put to one side. Put the broccoli in medium sized microwave-safe bowl with 1 Tbspn of water, cover and microwave on HIGH for 2 minutes then drain it well and chop it into small pieces and add to the veg mix.

  3. . Beat the 6 eggs well with a dash of milk. Place a bit of cheese in the bottom of each tin. Add the crumb/veg mix and pour the egg mix evenly over the filled cups and sprinkle the rest of the cheese on the top.Bake for 10-15 minutes until they have puffed up and a knife inserted into the centers comes out clean. Let your quiches stand for 2 minutes then run table knife around edges to loosen them. Remove them from the tin and serve.

Posted in Food

Delicious Tuna And Celery Sandwich

In our opinion, sandwiches are so underrated when it comes to knocking up something quick, healthy and very very tasty. Forget all those sandwiches that you go out and pay good money for, nothing can beat a sandwich that you have made yourself with delicious, fresh ingredients. Not only is it way cheaper but you know exactly what is going between those 2 slices of your favorite bread and can rest assured there is nothing lurking in there that shouldn’t be! This tuna and celery sandwich has become a firm lunchtime favorite for us at Tapoos tower. It really is a taste sensation. Tuna, crunchy celery, 2 different kind of onion, cheese, mayo, seasoning; there is nothing not to like with this sandwich!


185g canned tuna

100g celery stalks

25g spring onions

20g onions

20g cheese

20g mayonnaise

Italian Seasoning

4 slices of brown or wholemeal bread

tomato and salad leaves


1: Combine the tuna, celery, onions, spring onions, cheese and mayonnaise in a large bowl.

2: Mix well with a fork or a spoon and add the Italian seasoning to taste.

3: Spread the mixture over your slices of brown bread.Top with lettuce leaves and tomato slice and another slice of bread. Serve immediately or wrap well if you are taking them to work with you for lunch.

Posted in Food

Yummy Fish And Oven Roasted Chips

The very British dish of fish and chips is a taste sensation that is now a much loved meal around the world. Succulent white fish encased in crispy batter and accompanied by chunky chips that put fast food joint fries to shame is eaten by millions across the globe, with Friday being the most popular day to indulge. As with all the best tasting dishes however, fish and chips is not one that can be embraced by those trying to watch their weight. As we all love this dish in Tapoos Towers we wanted to keep enjoying it but without the guilt factor of consuming all those calories and the fat used to fry them. This recipe has been tested by us in the office and has got the thumbs up from everyone. Oven roasted fish and chips delivers big flavor without the fat etc and has been adopted by many of the big slimming clubs. Next time you are craving fish and chips give this simple and healthy recipe a go. It’s cheaper, tastes awesome and carries no guilt trip from those uber fatty calories as only a very small amount of health beneficial olive oil is used in its cooking.


2 fish fillets

400g potatoes

1 Tbsp of fresh garlic chopped

2 Tbsp lemon Juice

Black pepper


2 Tbsp olive oil

1 Tbsp Mustard paste

Chopped Parsley


1: Place the fresh garlic, the lemon juice, black pepper and oregano into a bowl. There are no hard and fast rules regarding the last 2, just add as little or as much as you like. Add the olive oil, the mustard paste and the chopped parsley. Mix them together well.

2: Take your 2 fish fillets and brush them with the mixture.

3: Chip your potatoes to your preference, with or without the skins, and bake in the oven at 200C/400F for around 20 minutes.

4: After around 15 minutes of the chips cooking, add a little olive oil to a frying pan and pop in the fish. Cook for around 5 minutes until they are a golden brown.

5: Serve with your roasted chips and tartar sauce.