Quick Beef Stroganoff

3 minute steaks, cut into 1/2 inch strips
2 Tablespoons oil
1 onion, sliced
1 clove garlic, crushed (optional)
1 can of mushroom soup
1 cup plain yogurt
3 ounce can of mushrooms
2 Tablespoons ketchup
2 teaspoons Worcestershire sauce

Brown the steak strips in the oil. Add the onion and garlic. Stir fry for 5 minutes until onion is translucent. Combine remaining ingredients, add to meat. Heat on low temperature until flavors blend. (Do not boil.) Serve this easy quick Beef Stroganoff over a melody of steamed green vegetables.

Ingredients:
6 beets, unpeeled
4 whole cloves of garlic, unpeeled
3 red onions, unpeeled
4 tablespoons olive oil

For the glaze;
Chicken stock
2 tablespoons balsamic vinegar
Sprigs of thyme
Salt and freshly ground black pepper

Instructions:
Preheat the oven to 180C.
Roast the vegetables.
Put the oil in a roasting tray and add the beetroot, red onions, garlic, sprigs of thyme and stir it together making sure the vegetables are coated in the oil. Place in the oven and roast for 1 ½ hours until the beetroot is tender. Remove from the oven and peel and slice all the vegetables and place them to one side.
Make the glaze.
Place the roasting tray over a medium heat and add the chicken stock, the balsamic vinegar and 1 teaspoon of chopped thyme. Bring the mixture to the boil stirring constantly until the liquid has been reduced to a syrupy consistency. Season to taste with salt and pepper.
Finish the dish.
Arrange the beetroot, red onions and garlic on a warm serving dish and spoon over the glaze. Serve immediately.

Roast squash with feta, pumpkin seeds and sprouting broccoli. If not feta fan try goats cheese.

Perfect served with grilled meat or oily fish!

Serves 4

1 large butternut squash
2 tbsp olive oil
1 tsp chilli flakes
1 tsp cumin seeds
Sea salt and freshly ground black pepper
200g purple sprouting broccoli
100g pumpkin seeds - toasted
Extra virgin olive oil for drizzling
400g feta cheese

Preheat oven to 200c / 400 f/ gas 6
Peel and cut squash into wedges or large chunks, then toss in the olive oil, chilli, cumin seeds and salt & pepper
Transfer to a roasting tin and roast in preheated oven for 35-45 minutes or until slightly golden and cooked through
Meanwhile, blanch the broccoli in salted boiling water for about 4 minutes, or until al dente. Once cooked toss with the squash and pumpkin seeds.
Serve with a drizzle of extra virgin olive oil and the feta crumbled over the top.

4 EGGS BEATEN
10 oz PEAS
12 SPRING ONIONS ROUGHLY CHOPPED
2 inches FRESH GINGER peeled and finely chopped
SALT
OIL FOR COOKING

Heat large frying pan until very hot, then add a tablespoon of oil, the spring onions and the ginger.
Allow to sizzle fiercely for about 10 seconds, then add the peas, keeping heat on high, stir fry for 2 minutes.
Turn the heat down to a medium heat, add the eggs and stir. Add salt and cook until set.
Serve with a splash of soy sauce.

If you like, serve with a slice of wholemeal bread/toast.

Pilaff

Delicious complex carbohydrate option!

250g halloumi cheese
50g bulgar wheat
1/2 cos lettuce
1/2 small bunch fresh mint
1 large bunch fresh flat leafed parsley
3 spring onions
2 ripe tomatoes
25g pine nuts
1 lemon
extra virgin olive oil
salt
freshly ground black pepper

Fill large pot with boiling water and add bulgar wheat. once boiling, reduce heat to simmer and cook for 10 minutes, or until tender.Drain in a sieve and set aside in large bowel.

Finely chop the mint and parsley.Set aside
Finely slice the spring onions.
Finely chop the tomatoes.
Add this to the finely chopped herbs.

Roast the pine nuts slowly over medium heat until golden.

Halve the lemon and squeeze the juice of one half over the bulgar wheat that has been cooling. add a good glug of extra virgin olive oil, season with salt and pepper and leave to soak up the dressing.

Grill the halloumi slices on a griddle pan for 1-2 minutes until slightly charred.
Turn and repeat for other side.
Remove from the heat.

Add the chopped tomatoes, herbs and spring onions to the bowel of bulgar wheat and stir through to mix the flavours.

Divide the cos lettuce leaves on the plates, spoon tabbouleh into the lettuce and top each portion with slices of halloumi.

Drizzle lightly with extra virgin olive oil, scatter the pine nuts on top.
Cut the remaining lemon into wedges to serve

Spinach, Strawberry and Pecan Salad

Ingredients:
8 ounces fresh torn spinach or baby spinach
2 cups cleaned and sliced strawberries
1/2 cup pecan halves or pieces, lightly toasted

Dressing
1/4 cup extra virgin olive oil
2 tablespoons balsamic vinegar
1/4 teaspoon dried tarragon
1/8 teaspoon each onion and garlic powder
a pinch of dry mustard
If too tart add 1/4 teaspoon honey.

Preparation:
Toss spinach with sliced strawberries, pecans.
Combine dressing ingredients in a jar; shake until well blended. When ready to serve, drizzle dressing over the salad and toss lightly.

OPTIONAL EXTRAS
2 to 3 ounces goat cheese or blue cheese, crumbled and tossed in or 1/4 cup mixed seeds (you might like to toast these lightly before adding them.)

This salad is vitamin B rich!
Serves 4 to 6.

BE AWARE OF WHAT YOU ARE PUTTING INTO YOUR BODY:

SIMPLE CARBOHYDRATES:

Also Known As: Corn Starch, White flour, Corn flour,Potato flour, Rice flour, Maize meal, Maize

You are often hiding in: Processed meats (like sandwich meats) and sausages.

TRANS FATS:

AKA Saturated fat, Partially hydrogenated fat, Hydrogenated fat

You are often hiding in: biscuits, crackers, crisps, croutons, margarine, pastry, fried and takeaway foods.

SUGARS:

AKA White sugar, Brown sugar, Honey, Maple syrup. Corn syrup, High fructose corn syrup, Fructose, Fruit juice concentrate, Maltose, Galactose, Lactose, Polydextrose, Mannitol, Sorbitol, Xylitol, Maltodextrin, Invert syrup, Dextrose, Malt, Sorbitol, Turbinado sugar, Cane sugar, Evaporated cane syrup, Raisin paste, Hydrolysed starch

You are often hiding in: Baked Beans, Biscuits, Cakes, Cereals, Cereal bars, Fizzy drinks, Fruit juices, Ice cream, Pasta sauces, Puddings, Ready meals, Salad dressings, Yogurt

NOW THAT I KNOW WHERE YOU ARE HIDING , WATCH THE RELATIONSHIP CHANGE THAT WE HAVE.