SAVOURY ROAST BEEF SANDWICH
Ingredients:
2 oz roast beef
2 Tbs spicy or roasted red pepper hummus
3-4 lettuce leaves
2 slices dark rye or any whole grain bread you like
Directions:
Place 2-3 lettuce leaves on one slice of bread. Spread hummus on to lettuce leaves; top with roast beef and second slice of bread.
Make a complete meal by serving with 1⁄2 cup carrot sticks and 1 medium apple.
Ingredients
2 eggs
1-1/2 Tbsp olive oil
1/2 cup skim milk
1-1/2 cups self-rising flour
2 oz smoked salmon, chopped
2 large courgette, roughly grated
1 Tbsp chopped fresh dill plus sprigs for garnish
black pepper
1/4 cup fat free sour cream for garnish
Preparation
In a large bowl, combine eggs, olive oil and milk, and stir until blended. Add flour and whisk until smooth. Stir in smoked salmon, courgette, dill and pepper (to taste).
Coat a large frying pan with nonstick cooking spray or wipe with a little light olive oil and heat over medium heat.
Pour batter by rounded tablespoonfuls onto skillet and cook 2 to 3 minutes, or until bubbles appear on top.
With a spatula, flip pancakes and cook another 2 to 3 minutes, or until lightly browned. Remove from frying pan and keep warm. Repeat with remaining batter, coating frying pan with nonstick cooking spray/ light olive oil between each batch.
Serve warm garnished with a dollop of creme fraise and dill sprig.
There’s plenty of flavor, thanks to the Middle-Eastern-style spices, which add a slight sweetness to the dish. Enjoy this with a green salad, some wholemeal couscous, or brown or red rice .
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Ingredients:
4 5-ounce skinless, boneless chicken breasts
2 tbsp lemon juice
1/2 tsp cumin
1/2 tsp dried coriander
1/2 tsp cinnamon
1/2 tsp cardamom
2 garlic cloves, slivered
1 15 ounce can chick peas/garbanzo beans, well rinsed and drained
1 14.5-ounce can diced tomatoes
1/4 cup freshly chopped coriander
Preparation:
Preheat oven to 400 degrees. Place chicken breasts in a glass baking dish large enough to accommodate the chicken in one layer. Sprinkle with lemon juice. Combine spices in a small bowl and sprinkle over chicken, followed by garlic slivers.
Pour can of chickpeas over chicken followed by the tomatoes. Bake uncovered for 25 minutes.
Serves 4
Ingredients:
1/2 (500g) pack wholewheat spaghetti
1 tablespoon olive oil
2 cloves garlic, minced
1 punnet crimini mushrooms (or any other that you might have to hand), sliced
2 small courgettes, sliced
oregano to taste (fresh is better, but dried will do)
salt and freshly ground black pepper to taste
12 Kalamata olives, pitted and sliced
50g (2 oz) feta cheese, crumbled
Method:
Cook spaghetti according to package instructions; drain.
Heat the olive oil in a frying pan over medium heat, and sauté the garlic 2 minutes. Mix in mushrooms and courgette. Season with oregano, salt and pepper. Stir in olives, and cook until heated through. Place pasta in the frying pan, toss to coat, and continue cooking about 2 minutes. Toss with feta cheese 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.
Ham and veggie omelette
Egg(s) x 2
Frozen peas x 1 cups
Green beans x 1 handfuls
Mushrooms x 1 handfuls
1 teaspoon olive oil
Lettuce x 1 cups
Cherry tomatoes x 80 gram(s)
Sliced cooked ham x 50 gram(s)
1. Heat the olive oil in a frying pan to prevent sticking.
2. Chop ham and beans into small pieces and thinly slice mushrooms.
3. Add beans, mushrooms and peas to frying pan and gently cook.
4. Once mushrooms are soft, add the eggs and cook until the eggs are set.
5. Flip omelette over and serve with a colourful salad.
Serves 4
1/2 kg chicken livers washed and cut into cubes
1 big onion sliced
1 tsp paprika
2 tbs. lemon juice
1 tsp. mixed spices
3 tbs. oil or butter
1/4 tsp. chilli powder
Salt & pepper
Heat oil or butter in a pan. Add the chicken liver, with spices and fry for 8 - 10 minutes or until brown from all sides. Remove with a slotted spoon and leave aside. Using the same oil and pan, fry the onions for a few minutes or until soft. Add the chicken liver, chilli, lemon juice,paprika, spices, salt and pepper to the onion, and cook for a further 5 minutes. Serve with salad and whole meal pitta bread.
Ingredients:
60g Stilton, at room temperature, crumbled
2 tbsp crème fraîche
2 tbsp freshly squeezed lemon juice
2 chicory heads
2 celery sticks
180g bag mixed salad leaves the greater the variety the better,
3 tbsp extra-virgin olive oil
60g walnut halves, broken into
large pieces
Method
1. In a small bowl, beat 15g Stilton with the crème fraîche and lemon juice until smooth, and season to taste. Set aside.
2. Rinse the chicory and pat dry. Slice each lengthways into eighths and put in a large salad bowl. Chop the celery into 2mm slices, reserving the tops to garnish. Add to the bowl.
3. Wash the salad leaves and dry thoroughly. Add to the bowl. Toss in the oil, walnuts and remaining cheese and divide between 4 large plates. Spoon over the Stilton dressing and serve. Garnish with the celery tops.
Tomato Artichoke and Zucchini Soup
Servings: 6
• 1/2 cup chopped carrot
• 1/4 cup chopped onion
• 1/4 cup chopped celery
• 2 teaspoons olive oil
• 1 (28 ounce) can tomatoes
• 2/3 cup vegetable stock
• 1/2 teaspoon dried Italian seasoning
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper
• 1 cup water
• 1/2 cup chopped zucchini
• 1/4 teaspoon hot pepper sauce
• 1/2 cup chopped artichoke hearts
• 1 tablespoon grated parmesan cheese
In a medium saucepan cook onion, carrot, celery in hot oil for 5 minutes.
Add tomatoes, vegetable stock, seasoning, salt and pepper and simmer ten minutes.
Cool slightly and place half of the tomato mixture in blender or food processor and blend, repeat with remaining half.
Add just enough water to reach desired consisitency. Add in Zuccini and hot pepper sauce. Bring to a boil and simmer until zucchini is tender then add artichoke hearts. Heat until artichokes are warm.
Top with grated parmesan cheese.
Ingredients
1 onion , chopped
2 sticks celery , sliced
1 carrot , cut into small dice
olive oil
pinch chilli flakes
½ tsp ground cumin
1 x 400g tin chopped tomatoes
400ml vegetable stock
1 x 400g tin black beans , rinsed and drained
150ml pot natural yogurt
small bunch coriander , chopped
Cook the onion, celery and carrot in 1 tbsp olive oil until softened. add the chilli flakes and cumin and cook for a minute. add the tomatoes, stock and beans then simmer for about 30 minutes, until the veg is tender.
Serve with a dollop of yogurt and some chopped coriander on top.
