Toasted Maple Walnut and Pear Salad
Thursday, 15 September 2016
| Prep Time | 25 minutes |
| Servings |
servings |
Ingredients
- 3/4 cup walnuts halves or pieces
- 2 tbsp maple syrup pure
- 1 Bosc Pear large, cored and cut into cubes
- 2 tbsp cider vinegar
- 2 tbsp olive oil extra virgin
- 150 gr Baby Spinach
- salt and pepper to taste
Ingredients
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Instructions
- In dry frying pan set over medium-high heat, cook walnuts for 5 minutes, stirring often, or until golden and fragrant. Add maple syrup and pear pieces to frying pan; continue to cook for 3 to 4 minutes, stirring gently, or until pears are tender. Transfer mixture to bowl to cool completely.
- Place vinegar in another bowl. Whisk in oil, salt and pepper. Add spinach and cooled pear mixture; toss to combine. Serve immediately.
Recipe Notes
220 Calories
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Trifecta Salad
Thursday, 15 September 2016
| Prep Time | 15 minutes |
| Passive Time | 20 minutes |
| Servings |
servings |
Ingredients
- 1 cup Pearl Barley
- 1/4 cup olive oil extra virgin
- 2 onion large
- 6 fresh thyme sprigs leaves removed and stems discarded
- 1 tsp sea salt
- 1 cup green lentils rinsed
- 1 box vegetable stock low sodium, approx 900 ml
- 1 bunch green onions roughly chopped
- 1/3 cup red wine vinegar
- 2 garlic cloves roughly chopped
- 2 cups chickpeas drained and rinsed
Ingredients
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Instructions
- Place barley in large saucepan. Add cold water to cover by 2-inches (5 cm); bring to a boil over high heat. Reduce heat to medium; boil gently, uncovered, for 20 to 25 minutes or until slightly tender. Drain well; transfer to a large bowl.
- Meanwhile, in another large saucepan, heat 1 tbsp (15 mL) of the oil over medium heat. Add onions, thyme and half of the salt; cook for 8 minutes, stirring frequently, or until onions are very soft. Add lentils; cook, stirring, for 1 minute. Stir in broth, scraping up any browned bits on bottom of pan. Cook uncovered for about 20 minutes or until lentils are tender and broth is absorbed. Transfer to bowl along with barley; let cool slightly.
- Combine parsley, green onions, vinegar, garlic, remaining 3 tbsp (45 mL) olive oil and remaining salt in bowl of food processor. Pulse until finely chopped; add to bowl with barley and lentils. Add chickpeas, tossing to combine.
Recipe Notes
280 Calories
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
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
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
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
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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
Sesame Green Beans
Tuesday, 06 September 2016
| Prep Time | 5 minutes |
| Cook Time | 25 minutes |
| Servings |
servings |
Ingredients
- 1 tbsp olive oil extra virgin
- 1 tbsp sesame seeds
- 1 pound green beans cut into 2 inch pieces
- 1/4 cup chicken broth
- 1/4 tsp sea salt
- black ground pepper to taste
Ingredients
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Instructions
- Heat oil in a large skillet or wok over medium heat. Add sesame seeds. When seeds start to darken, stir in green beans. Cook, stirring, until the beans turn bright green.
- Pour in chicken broth, salt and pepper. Cover and cook until beans are tender-crisp, about 10 minutes. Uncover and cook until liquid evaporates.
Recipe Notes
78 Calories
Greek Zoodle Salad
Tuesday, 30 August 2016
Zoodles (zucchini noodles) are all the rage and I keep looking for new ways to prepare them. I decided to combine my love of Greek salad with the zoodles and came up with this recipe. A great alternative to high-carb pasta salads!
| Prep Time | 15 minutes |
| Passive Time | 10 minutes |
| Servings |
people |
Ingredients
- 2 zucchini
- 1/4 English cucumber chopped
- 10 cherry tomatoes halved
- 10 kalamata olives pitted and halved
- 1/4 cup red onion sliced
- 2 ounces crumbled reduced-fat feta cheese
- 2 tbsp olive oil extra virgin
- 2 tbsp lemon juice
- 1 tsp dried oregano
- salt and pepper to taste
Ingredients
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Instructions
- Cut zucchini into noodle-shaped strands using a spiralizing tool. Place "zoodles" in a large bowl and top with cucumber, tomatoes, olives, red onion, and feta cheese.
- Whisk olive oil, lemon juice, oregano, salt, and pepper together in a bowl until dressing is smooth; pour over "zoodle" mixture and toss to coat.
- Marinate salad in refrigerator for 10 to 15 minutes.
Recipe Notes
147 Calories
