Smokey Tomato Pure
Tuesday, 13 September 2016
| Prep Time | 15 minutes |
| Servings |
servings |
Ingredients
- 4 oz Sun Dried Tomatoes Any store bought jar but dry not soaked
- 1 cups +1/2pumpkin seeds
- 3/4 cup cooked red kidney beans
- 2 cloves garlic
- 2 chilis diced depending on preferred hotness
- 1/2 cup olive oil
- 4 tbsp sunflower oil
- 2 tbsp toasted sesame seeds
- 2 lemons
- sage leaves
- 1/4 tsp cocoa powder
- 2 tbsp soy sauce
- 1 tbsp balsamic vinegar
- salt and pepper to taste
Ingredients
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Instructions
- Soak and cook beans (if not bought pre-cooked).
- Sautee garlic and chilli in sunflower oil
- Add pumpkin seeds and continue frying, stirring constantly until seeds expand.
- Sprinkle with sage and cocoa and turn off.
- Liquidize balsamic, lemon, oil and seeds together.
- Add cooked beans and tomatoes.
- Liquidize if you desire a smooth consistency otherwise keep as is.
- Season with salt and pepper if required or slightly more lemon juice.
- Chill and serve with fresh salad or toasted on bread.
Recipe Notes
80 Calories
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Cool Cucumber Salad
Tuesday, 13 September 2016
| Prep Time | 15 minutes |
| Servings |
servings |
Ingredients
Salad
- 3 cups cucumbers thinly sliced
- 1/2 teaspoon salt
- 1 teaspoon fresh ginger -- finely chopped
- 1/4 red onion thinly sliced
Rice Vinegar Dressing
- 3/4 cup sweet cooking rice wine
- 1 cup japanese rice vinegar
- 1 teaspoon salt
Ingredients
Salad
Rice Vinegar Dressing
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Instructions
- Combine dressing ingredients and bring to a boil. Set aside and cool thoroughly.
- Partly peel cucumber, leaving strips of green. Slice very thin.
- Add onions and stir. Add salt to cucumbers and let stand for about 15 minutes.
- Press excess ' liquid from cucumbers, add the ginger and the dressing, and chill thoroughly before serving.
Recipe Notes
130 Calories
Roasted Carrot & Fennel Silky Soup
Tuesday, 13 September 2016
| Prep Time | 15 minutes |
| Cook Time | 25 minutes |
| Servings |
servings |
Ingredients
- 1 kg carrots peeled, trimmed and sliced
- 2 fennel bulbs trimmed and sliced
- 1 onion sliced
- olive oil
- 2 garlic cloves unpeeled
- 1.6 litres vegetable stock from broth or boxed
- 100 ml 1% yogurt
Ingredients
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Instructions
- Preheat the oven to 190C/gas 5. Put the carrots, fennel and onion in a roasting dish and toss with 2 tablespoons of olive oil. Roast for 20 minutes, then add the garlic cloves. Stir everything thoroughly and return to the oven for 20 minutes more, until the vegetables are soft and browned. Remove the papery skins from the garlic cloves.
- Put the roasted veg in a large pan with the vegetable stock and bring to the boil. Simmer gently for 15 minutes, then liquidise with a stick blender, until completely smooth.
- Allow soup to cool somewhat and then add water or extra vegetable stock if consistency is too thick.
- Gently heat the soup, and serve with a swirl of yogurt and a scattering of fennel tops.
Recipe Notes
477 Calories
Veggie & Tofu Stir-Fry
Tuesday, 13 September 2016
| Prep Time | 25 minutes |
| Servings |
servings |
Ingredients
- 2 tbsp cashew nuts
- 3 tbsp sesame seeds
- 175 gr tofu firm
- 1 tsp cornflour
- liquid honey
- 2 cloves garlic
- ginger fresh, about 5 cm long
- 4 spring onions
- 1/2 head broccoli
- 1/2 red pepper
- 4 sweetcorn baby
- 1 lime
- low salt soy sauce
- 80 gr corn frozen is fine if it's thawed
Ingredients
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Instructions
- Place a frying pan or wok over a high heat. Add the cashew nuts, then 30 seconds later add the sesame seeds. Toss for a further 30 seconds until golden, then tip into a bowl.
- Cut the tofu into cubes, then place in a bowl and dust with the cornflour and a pinch of sea salt and black pepper.
- Add a good lug of oil to the pan or wok and place back over a medium-high heat.
- Fry the tofu until golden and crisp, then scoop it out of the pan with a slotted spoon and set aside on a plate lined with kitchen paper. While it’s still warm, drizzle with honey and scatter over the nuts and seeds.
- Peel and slice the garlic and ginger, then trim and slice the spring onions on an angle. Slice the chillies (if using), cut the broccoli into florets, then slice the pepper. Halve the sweetcorn lengthways.
- Return the pan to a medium heat and add the garlic, ginger, spring onions and chillies (if using). Stir-fry for 30 seconds, or until the garlic turns golden.
- Add your vegetables and stir-fry for a further 4 minutes. Squeeze in the juice from half the lime and add a splash of soy sauce.
- Tip the vegetables into bowls, top with the crispy tofu and serve with the remaining lime wedges and some chilli sauce, if you like extra heat.
Recipe Notes
405 Calories
Charred Avo Eggs
Tuesday, 13 September 2016
| Prep Time | 25 minutes |
| Servings |
servings |
Ingredients
- 1 red pepper
- 4 spring onions
- 1/2 avocado ripe
- 1 sweet potato/yam
- 2 large eggs free-range
- 2 tbsp cottage cheese
- 1/2 red chilli fresh if possible
- olive oil
- fresh herbs such as parsley, mint, coriander, etc
Ingredients
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Instructions
- Halve and deseed the pepper, then slice into fine strips. Trim and finely slice the spring onions, then destone, peel and chop the avocado.
- Heat 1 tablespoon of oil in a medium frying pan over a medium-high heat, add the spring onions, avocado and pepper and fry for 3 to 4 minutes, or until lightly charred.
- Using a speed-peeler, peel the skin from the sweet potato, then continue peeling into fine ribbons. Add to the pan, tossing with the charred veg, and fry for 3 minutes, or until the sweet potato ribbons start to char.
- Spread the veg evenly in the pan, then use the back of a spoon to push and dig out two pockets. Crack an egg into each one, then tilt the pan so the whites run into the veg and bind everything together.
- Season with sea salt and black pepper, cover with a lid or tin foil, then reduce the heat to medium–low and let the eggs cook for 3 to 5 minutes, depending on how runny you like your yolks.
- Meanwhile, deseed and finely chop the chilli, and pick and roughly chop the herbs.
- Spoon the mixture onto a plate, dollop with cottage cheese and sprinkle over the chilli and herbs, then dig in.
Recipe Notes
375 Calories
- Published in Breakfast
Roast Veg & Minty Hummus Salad
Tuesday, 13 September 2016
| Prep Time | 15 minutes |
| Cook Time | 40 minutes |
| Servings |
servings |
Ingredients
- 4 parsnips peeked and cut into wedges
- 4 carrots cut into wedges
- 2 tsp cumin seeds
- 1 can chickpeas approx. 400 gr, drained
- 2 tbsp olive oil
- 1 can beets drained, sliced or wedges
- 2 tbsp honey
- 1 hummus container small, approx. 200 gr
- 1 mint bunch small, leaves only
- 200 gr crumbled reduced-fat feta cheese
Ingredients
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Instructions
- Heat oven to 200C/180C fan/gas 6. Toss the parsnips, carrots, cumin seeds and chickpeas with the oil and some seasoning in a large roasting tin. Cook for 30 mins, tossing halfway through cooking.
- Add the beetroot to the tin and drizzle over the honey, then return to the oven for 10 mins. Spread the houmous thinly over a large platter, or divide between 4 dinner plates. When the veg is ready, drizzle with the vinegar and toss together in the tin. Tip the roasted vegetables on top of the houmous, scatter over the mint and cheese, drizzle with any juices from the tin and serve.
Recipe Notes
411 Calories
Spanish Meatball & Butter Bean Stew
Tuesday, 13 September 2016
| Prep Time | 15 minutes |
| Cook Time | 35 minutes |
| Servings |
servings |
Ingredients
- 350 gr ground pork lean
- 2 tsp olive oil
- 1 large red onion chopped
- 2 peppers any color, sliced
- 3 garlic cloves crushed
- 1 tbsp paprika smoked or hungarian
- 2 cans butter beans approx 400gr per can
- 2 tsp caster sugar
- 1 bunch parsley chopped
Ingredients
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Instructions
- Season the pork, working the seasoning in with your hands, then shape into small meatballs. Heat the oil in a large pan, add the meatballs and cook for 5 mins, until golden brown all over. Push to one side of the pan and add the onion and peppers. Cook for a further 5 mins, stirring now and then, until the veg has softened, then stir in the garlic and paprika. Stir everything around in the pan for 1 min, then add the tomatoes. Cover with a lid and simmer for 10 mins.
- Uncover, stir in the beans, the sugar and some seasoning, then simmer for a further 10 mins, uncovered. Just before serving, stir in the parsley. Serve with crusty bread for dunking, if you like.
Recipe Notes
435 Calories
Traditional Grilled Souvlaki
Tuesday, 06 September 2016
| Prep Time | 30 minutes |
| Cook Time | 15 minutes |
| Passive Time | 2 hours |
| Servings |
servings |
Ingredients
- 1 lemon juiced
- 1/4 cup olive oil extra virgin
- 1/4 cup soy sauce
- 1 tsp dried oregano
- 3 garlic cloves crushed
- 4 pounds pork tenderloin cut into 1 inch pieces
- 2 yellow onions medium, cut into 1 inch pieces
- 2 green bell peppers cut into 1 inch pieces
- wooden skewers
Ingredients
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Instructions
- In a large glass bowl, mix together lemon juice, olive oil, soy sauce, oregano, and garlic; add pork, onions, and green peppers, and stir to coat. Cover, and refrigerate for 2 to 3 hours.
- Preheat grill for medium-high heat. Thread pork, peppers, and onions onto skewers.
- Lightly oil grate. Cook for 10 to 15 minutes, or to desired cooking, turning skewers frequently for even cooking.
Recipe Notes
189 Calories
Chipotle Pork Tenderloin
Tuesday, 06 September 2016
| Prep Time | 15 minutes |
| Cook Time | 20 minutes |
| Servings |
servings |
Ingredients
- 1 tsp onion powder
- 1 tsp garlic powder
- 3 tbsp chipotle chili powder
- 1 1/2 tsp salt
- 4 tbsp brown sugar
- 2 pork tenderloins (about 3/4 pound total)
Ingredients
| |
Instructions
- Preheat grill for medium-high heat.
- In a large resealable plastic bag, combine the onion powder, garlic powder, chipotle chile powder, salt, and brown sugar. Place tenderloins in bag and shake, coating meat evenly. Refrigerate for 10 to 15 minutes.
- Lightly oil grill grate, and arrange meat on grate. Cook for 20 minutes, turning meat every 5 minutes. Remove from grill, let stand for 5 to 10 minutes before slicing.
Recipe Notes
183 Calories
Zucchini Muffins
Tuesday, 06 September 2016
| Prep Time | 15 minutes |
| Cook Time | 20 minutes |
| Servings |
servings |
Ingredients
- 2 cups whole wheat flour
- 1 tbsp baking powder
- 1/2 tsp salt
- 1 tsp ground cinnamon
- 3/4 cup nonfat milk
- 2 egg whites
- 1/8 cup vegetable oil
- 1/3 cup honey
- 1 cup zucchini grated
Ingredients
| |
Instructions
- Preheat oven to 375 degrees F (190 degrees C). Grease muffin tins lightly with oil or spray with a non-stick cooking spray.
- Combine whole wheat flour, baking powder, salt and ground cinnamon, mix thoroughly.
- Mix the milk, slightly beaten egg whites, oil, honey and shredded zucchini together. Pour into the dry ingredients and stir until just barely moistened. Batter should be lumpy. Fill muffin tins 2/3 full with batter.
- Bake at 375 degrees F (190 degrees C) for 20 minutes or until lightly browned.
Recipe Notes
140 Calories
- Published in Breakfast
