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.

Directions
Heat 2 minced garlic cloves, 2 or 3 strips lemon zest and 3 tablespoons olive oil in a skillet over medium heat, 3 minutes. Meanwhile, cook 1 head broccoli florets and 1 sliced carrot in boiling salted water, 3 minutes. Drain and toss with the lemon oil, a squeeze of lemon juice, and salt and pepper.

Any kind of fish, wrap it in a foil parcel with a chopped up pepper, some mushrooms and any other veg you like, dash of olive oil and bung in some soy sauce and a tablespoon of Piri Piri spice or Tabasco . Bung it in the oven for 25 mins.

Spicy salmon and steamed veg, DONE!

Quick chicken and pepper stir fry

Green pepper x 1
Red onion(s) x 2
Red pepper x 1
Quinoa x 200 gram(s) (remember that this is a protein).
Yellow pepper x 1
Skinless chicken breast x 4 fillets
Cashews x 1 gram(s)
Sunflower oil x 1 tbsp
Soy sauce x 2 tspn
1. Cook the Quinoa according to the pack instructions.
2. While the Quinoa is cooking, heat the oil in a large pan or wok, and add the sliced onion and chicken, cooking for 5 min.
3. Add the remaining vegetables and cashew nuts to the pan and stir.
4. Add a little water and a dash of soy sauce to flavour.
5. Continue to stir until vegetables start to soften a little.
6. Drain the cooked quinoa and serve with the stir fry.

Oven Roasted Brussels Sprouts

Ingredients:
1 pound fresh Brussels sprouts
1/4 cup olive oil
2-4 cloves garlic - minced or chopped very finely
1 lemon - seeds removed, sliced thin
1/2 teaspoon Salt
1/4 teaspoon freshly ground black pepper

Directions:
Preheat the oven to 375 degrees F/ 190 degrees C.
Wash the Brussels sprouts, cut off the ends, and remove any discolored, outer leaves.
Cut smaller Brussels sprouts into halves and larger ones into quarters.
Place the Brussels sprouts into a large bowl and toss them with the olive oil and minced or finely chopped garlic.
Spread the Brussels sprouts onto a baking sheet and season with the salt and pepper.
Tuck the lemon slices in between the Brussels sprouts.
Bake for 40 minutes, or until the Brussels sprouts are cooked through, and begin to caramelize.

Adjust the amount of garlic, salt and pepper used in this recipe, according to personal taste.
For a slightly spicy version, toss in a bit of red pepper flakes, or a few shakes of hot pepper sauce, before placing the Brussels sprouts in the oven.

SPICY LENTIL SOUP

Ingredients
1 large onion, chopped
2 cloves garlic, crushed
1/2 tsp ground coriander
1/2 tsp ground cumin
l litre (4 cups) vegetable stock
300g 1.5 cups red lentils
1 can chopped tomatoes
fresh corianderand plain low-fat yogurt to serve (optional)

Method

Put the onion, garlic and lentils in a pan. Sprinkle over the ground spices and stir to mix.
Pour over the hot stock, bring to the boil and simmer for 10 minutes.
Add the tomatoes and cook for a further 10-15 minutes, until the lentils have softened.
Blend the soup. If you wish, garnish with a swirl of yogurt and a scattering of fresh chopped corianderleaves on each bowl to serve.

Ingredients:

1/4 lb red split lentils
1 onion
2 cloves garlic
1 courgette
1 carrot
1 red pepper
1 tblsp tomato puree
1 can plum totatoes
1 tsp dried basil
1 tspn dried oregano
1 1/2 pints vegetable stock
Fresh basil to garnish.

Preparation method:

Prep: 10 mins
1. Chop onion, crush garlic and cook gently in enough water to cover the bottom of your pan.
2. Chop the tinned tomatoes and add to the onion and garlic.
3. Thinly slice the courgette, carrot and red pepper and add to the pan.
4. Add the dried herbs, lentils and tomato puree and mix well.
5. Turn the heat up until bubbling and add the stock.
6. Simmer for 45 mins.
7. Garnish with some basil leaves
8. Season and serve!

Makes six servings.

ngredients:

1 pound carrots, peeled and sliced
1 pound butternut squash, peeled and cut into cubes
1/4 cup orange juice
1/8 tsp nutmeg
Preparation:

Steam carrots and squash until tender, about 10-12 minutes. Transfer to a food processor. Add orange juice and nutmeg. Blend until smooth. Season with freshly ground pepper if desired.

This is a beauty to enhance any boring plate.

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.