Mushroom and Tuna Bake

Mushroom and Tuna Bake

Ingredients:
500g pasta shells
1 onion, finely chopped
2 garlic cloves, peeled and crushed or 10 ml minced garlic
10ml canola or olive oil
300g button mushrooms, sliced
1 green pepper, finely sliced
1 red pepper, finely sliced
45ml corn flour
500ml fat free milk
3 tomatoes, chopped
400g tuna in brine, drained and flaked
5ml turmeric
60g mozzarella cheese, grated
Sprigs of parsley to garnish
Method
1. Cook pasta shells in plenty of boiling water. Drain and reserve.
2. Heat the oil and fry onion and garlic. When onion is soft and golden, add
mushrooms and green pepper.
3. Cover and cook gently until peppers are soft and mushroom juices begin to run.
4. Mix the corn flour with just enough of the milk to make a smooth runny paste.
5. Add the paste to onions and mushrooms along with remaining milk.
6. Cook over a low heat, stirring constantly, until sauce is thick and smooth.
7. Stir in tuna and tomatoes and season to taste with salt and pepper.
8. Carefully fold in the reserved pasta shells and place into a lightly greased oven
dish.
9. Sprinkle grated cheese and turmeric over the mixture.
Bake, uncovered at 180°C for 10 - 15 minutes.
Serves 6
37.
Oat surprise
A great eat on the run breakfast
Ingredients
80g Oats
Soluble fiber, good for colon. slow release for sustained energy
175ml Fat free fruit yogurt
Calcium
30ml Fat free milk (to thin)
Calcium
4 Pitted prunes, chopped –
Gentle laxative good for constipation
Method
1. Combine all ingredients and leave in the
refrigerator over night.
2. Add milk if the mixture is too thick.
3. Enjoy!
38.
Ostrich Burger
Ingredients
500g Ostrich mince
Lean, low cholesterol
1 Medium onion, finely chopped
60ml Fresh parsley
Great diuretic
60ml Fresh basil
125ml Oat bran
Soluble fiber; slow release
1 Egg
Lecithin – good for brain and liver
20ml Olive oil
Good source of unsaturated fat; good for the heart
Herb salt to taste
Milled black pepper to taste
Garnish
Tomato, sliced
Dill cucumber, sliced
Pineapple slices
High in bromelaine enzyme good for protein digestion
Rocket leaves
Watercress
Dijon mustard
Chutney
All Gold Tomato sauce
rich in lycopene .good antioxidant and good for prostrate
health
Method
1. Mix all ingredients together except olive oil.
2. Form into patties (+ - 1.5cm thick).
3. Heat the olive oil in a saucepan.
4. Add the patties and fry until browned and cooked through.
Serve on whole wheat bread rolls or sweet potato bread. Refer to recipe index.
39.
Pancakes and berry sauce
Ingredients
1 Ready mix pancake mixture
1 packet Woolworth’s frozen berries
High in antioxidants
100g LITE ideal milk - chilled
Sugar to taste
Method
1. Prepare pancakes as per instructions on the box.
2. Heat a non-stick frying pan and make pancakes.
3. Fold pancakes in half and in half again.
4. Prepare berries as per packet instructions and place on top of pancakes.
5. Beat the chilled ideal milk until frothed.
6. Dollop froth over berries and serve immediately.
40.
Pumpkin Crème brulee
Ingredients
250ml Pumpkin, cooked and mashed
Beta carotene
250ml Fat free milk
Calcium and protein
30ml Golden syrup
125ml Brown sugar
4 Large eggs, lightly beaten
Lecithin
2.5ml Ground cinnamon
2.5ml Ground ginger
Good for digestion
2.50 Ground nutmeg
antioxidant
5ml Vanilla essence
Castor sugar
Method
1. Preheat the oven to 160°C.
2. Grease a soufflé dish or six custard cups.
3. In a large saucepan, heat the milk, syrup, and brown sugar over
low heat until the sugar dissolves, about 5 minutes.
4. Beat the eggs with a wire whisk.
5. Beat into the warm milk mixture.
6. Add the pumpkin puree, cinnamon, ginger, nutmeg and vanilla.
7. Pour mixture into the soufflé dish or custard cups. Place the soufflé dish
into a roasting/baking tin filled 2/3 water. Cover with lid and bake until a
knife inserted into the center of the custard comes out clean, about 40 minutes
for custard cups and 60 minutes or more for a soufflé dish.
8. Refrigerate for at least 1 hour, and up to 1 day.
9. Sift some of the castor sugar on top of the cold custard in a thin layer.
10. Using a blowtorch, quickly melt the sugar until it is a deep golden color.
11. Repeat points 9 and 10 until you have a thick, sugar crust.
Can be refrigerated for 3 - 4 days as custard
41.
Sesame Turkey and Polenta
Ingredients
2 Turkey breasts, thickly sliced
Low fat
200g Sesame seeds
Rich in calcium, good for nervous system and bones
1 Egg, lightly beaten
20ml Olive oil
unsaturated fat, good for heart
500g Polenta, thickly sliced
low fat
125ml Sweet chilli sauce
vitamin c source and may increase metabolism
Method
1. Dip turkey slices into beaten egg and coat with sesame seeds.
2. Heat olive oil in a non stick sauce pan and fry turkey pieces and
polenta until golden.
3. Serve with sweet chilli sauce.
Great for serving as finger food!
42.
Spiced chickpea dish
Ingredients
30ml Sunflower seeds
Good fats for overall health
1400g tin chickpeas, drainedRich in fiber.
Slowly released for sustained energy
5ml Chilli powder
5ml Paprika
1 Onion, chopped
Anti congestant
1 Garlic clove, chopped
anti bacterial and immune booster
200g Canned chopped tomatoes
vitamin B and magnesium
225g Fresh spinach, stalks removed
10ml Sweet chilli sauce
Salt and ground pepper
Method
1. Heat a wok / non-stick frying pan. Then add the sunflower seeds. Dry fry until
the seeds are golden and toasted
2. Remove the sunflower seeds and set aside. Toss the chickpeas in chilli powder
and paprika. Remove and reserve
3. Heat the wok, then dry fry garlic with onion. Add the chickpeas and stir fry
for 1 minute.
4. Stir in the tomatoes and stir fry for 4 minutes. Toss in the spinach, season well
and stir fry for another 1 minute.
5. Drizzle chilli sauce and scatter sunflower seeds over the vegetables.
6. Serves 4 (6 as a side dish)
43.
Summer mint couscous
Ingredients
175g Couscous
100ml Orange juice
100g Hot vegetable stock
50g Sun dried tomatoes, in oil
125g Mint leaves, chopped
30g Almonds, flaked
1/4 Green pepper
1/4 Red pepper
½ Red apple, grated or sliced
1/2 Naartjie, slices chopped and de-pipped
30ml Pepperdews, chopped
10 Whole Black calamata olives
Garnish
1 tin Shrimps
1 bottle Island pink dressing
Method
1. Mix couscous, orange juice and hot vegetable stock and leave aside for 15
minutes.
2. In the mean time prepare salad ingredients.
3. With a fork "fluff" the couscous and add all the ingredients stirring gently
until well mixed.
5. Pour over sauce and mix together carefully.
6. Sprinkle fresh parsley onto top and serve hot.
44.
Sweet and sour chicken olives
Ingredients
4 chicken breasts
1 tinned sliced peaches
2tbs sultanas
1tsp curry powder
1tsp chicken stock
125ml water
2tbs balsamic vinegar
2tsp brown sugar
2tsp oat bran
Method
1. Gently simmer peaches, curry powder, stock and sultanas in water
2. Add oat bran to thicken
3. Flatten chicken breast with meat hammer
4. Place filling onto flattened chicken breast and roll
5. Place rolls in foil and cover with remaining fruit, sugar and balsamic vinegar
6. Place on braai for 8 – 12 minutes
45.
Veggie Kebabs
Ingredients
1 Corn on the cob
Slow release for more energy
½ punnet big mushrooms
1 Green pepper
Vitamin c
1 Red pepper
Vitamin c
1 Yellow pepper
Vitamin c
4 Baby marrow
Potassium, vitamins and minerals
4 Patty pans
Potassium, vitamins and minerals
8 Skewer sticks, soaked in water
Basting
100ml Balsamic vinegar
100ml Wholegrain mustard
100ml Honey

Directions:
1. Prepare veggies and place creatively on skewer sticks.
2. Mix together the basting ingredients.
3. Braai kebabs on top of hot coals. Use the basting while braaing.
46.
Smoked Haddock Pâté
Ingredients
2 large fillets smoked haddock, cooked - easy to cook in milk
4 hardboiled eggs, yolks discarded
75g (2 slices) whole-wheat breadcrumbs
1 thick slice onion, finely chopped
150ml fat free plain yogurt
15ml chopped parsley
15 ml grated lemon rind
Lemon slices to garnish
Salt and pepper
Method:
1. Place all the ingredients into a food
processor and process till smooth. It may be necessary to stop half way and use a
spatula to help mix ingredients together.
2. Season with salt and pepper.
3. Serve chilled or warm with triangles of
hot toast or pita bread or provitas.
Note: Can also be served in Cucumber cups or as a dip.
47.
Baby Potatoes crowned with a Mustard Sauce
Ingredients
Baby potatoes
MUSTARD SAUCE
250ml fat free smooth cottage cheese
60ml Dijon mustard
30ml wholegrain mustard
1 garlic clove, crushed
Salt and pepper
Method:
1. Cook the potatoes in boiling water till just tender. Do not over cook them or
they will become too soft.
2. Cool to room temperature.
3. Using a paring knife, cut the bottom section of each potato so that it will sit
upright when served.
4. Cut a little hole at the top of each potato.
5. mix all the sauce ingredients together.
6. Top each potato with the mustard sauce and sprinkle with chives.
7. As an option you can also cut an X across the top of each potato and then
squeeze the potato slightly before placing the caviar on top.
Stuffed eggs
Hard boil eggs
Cut in half carefully and remove yolk
Blend yolks with fat free mayonnaise type dressing or fat free cottage cheese
Add some finely chopped parsley or chives for colour- Mix into above
Carefully spoon /pipe back into white section of the egg and garnish.
48.
Chicken Tikka
Ingredients
4 chicken breast fillets
MARINADE
125ml soy sauce
125ml honey
10ml minced garlic
10ml minced ginger
garnish – red cherries
Method:
MARINADE: Combine all ingredients until well mixed.
1. Slice chicken into strips. Place in marinade for at least one hour. Thread
chicken onto wooden skewers.
2. Bake kebabs at 200°C in the marinade, covered, for about 15 minutes until
cooked through.
3. Place a cherry on top of each skewer.
Serves 4
49.
Sweet ‘n Sour Ostrich meatballs
Ingredients
500g ostrich mince
125ml plain dried bread crumbs
¼ cup finely chopped celery
¼ cup minced fresh parsley
2 egg whites
½ tsp ground black pepper
40g onion soup powder
360ml mild chilli sauce of choice
250ml water
100ml apple cider vinegar
30ml sugar
Method:
1. Combine mince, breadcrumbs, celery, parsley, egg white and ½ teaspoon
pepper in a bowl.
2. Add half soup mix and mix well. Using moistened hands, form mixture into
2.5cm diameter balls and place on a sheet of foil.
3. Combine chilli sauce, water, raisins, vinegar, sugar and remaining soup mix
in a large saucepan. Bring to simmer over medium-low heat.
4. Drop meatballs into the sauce, cover and simmer until meatballs are cooked
through and sauce thickens, stirring occasionally (about 30 minutes).
Serve with spooned over sauce and garnish with fresh herbs of choice.
Serves 4
50.
Dewdrop Smoothie
Ingredients
250ml aloe yogurt
2 pears, cored but unpeeled and diced
2 kiwi fruit, peeled and sliced
5 mint leaves, roughly torn
5 ice cubes
1 tablespoon oat bran
Method
blend all the above in a food processor until smooth
pour into glasses and serve immediately.
Tropical Mango Smoothie
Ingredients
250ml fresh or canned mangoes, peeled and sliced
125ml pineapple juice
1 banana, peeled and sliced
3ml grated fresh ginger
10ml lemon juice
3 ice cubes
Method
Blend all of the above in food processor until smooth. Pour into glasses and serve
immediately.
Sunshine Smoothie
Ingredients
1 paw paw, peeled and cubed
250ml vanilla yogurt
60ml fresh orange juice
60ml wheat germ
4 ice cubes
Method
Blend all in the food processor until smooth. Pour into glasses and serve
immediately.
51.
Litchi Smoothie
Ingredients
250 ml fresh or canned litchis
30ml honey
125ml Greek yogurt
4 Ice cubes
Method
Blend all together in blender, pour into glasses and serve.
Berry Delight
Ingredients
100g blackberries or blueberries, frozen
1 banana peeled and sliced
15ml lemon juice
100ml vanilla ice cream
50ml apple juice
Method
Blend all in blender, pour into glasses and serve.
Cedarberg Smoothie
Ingredients
500ml strong rooi bos tea, cooled
300ml vanilla ice cream
30 ml honey
1 pineapple peeled and cut int9 pieces
5ml grated fresh ginger
Extra honey to garnish
Method
Blend all together in food processor until smooth.
Pour into glasses and drizzle with a little honey.
52.
American French Toast with honeyed fruit
A great breakfast complete with slow release bread, protein and fresh fruit.
Serves 4
Ingredients
2 eggs
200ml skim milk
2.5ml ground cinnamon
1ml nutmeg
2.5ml vanilla essence
15 ml canola oil
4 slices low GI bread (Thin slices Eg: Rye bread)
Fruit topping
1 Mango, peeled and sliced
1 Peach or nectarine, cut into wedges
5 ml Canola oil
30ml Honey
240ml Fat free vanilla yogurt
Method
1. Whisk together the egg, milk, sugar, cinnamon, nutmeg and vanilla until
mixed. (This can be done ahead and refrigerated overnight.)
2. Dip each bread slice into the egg mixture till well coated.
3. Heat a well-greased griddle or large frying pan with oil until hot but not
smoking.
4. Fry each slice of bread till lightly browned.
5. Keep them in a warm oven until ready to serve.
6. For the fruit topping: Heat the canola oil and honey.
7. Add the fruit and fry the mango and peach slices till softened.
To serve, top each slice of French toast with some of the fruit. Add a dollop of
yogurt.
TIP:
In winter, frozen berries or bananas and apples can be used.
53.
Avocado Starter
Easy, tasty and pretty. The ideal fuss free, economical starter.
Avocado is also incredibly healthy and a good source of unsaturated fats.
Ingredients
3 ripe avocado pears
5ml Ina Paarman's Green Onion or Lemon & Black Pepper Seasoning
60-90ml Low fat salad herb dressing
1pkt fresh watercress or lettuce
1 fresh lemon
Empty tuna tin for mould
Serves 4-6
Method
1. Pip, peel and cube the avocados in 1cm x 1cm blocks. Season and toss with
the dressing.
2. Shape into an individual ring, 5cm x 4cm deep (see Tip).
3. Transfer to 6 side plates, unmoulding as you go.
4. Add a generous helping of watercress and fine half moon slices of lemon.
Tip :
If you do not have 5cm x 4cm deep rings, use a small tuna tin with top and bottom
removed or use a big size tomato paste tin with top and bottom removed. Garnish.
For an extravagant alternative, add ribbon strips of smoked salmon trout.
54.
Broccoli, Mushroom & Red Pepper salad
Ingredients
250g fresh broccoli
150g mushrooms, thinly sliced
1 medium red pepper, thinly sliced
Salt and milled black pepper
2 spring onions, chopped
125g smooth fat free cottage cheese
100ml plain or flavored fat free yogurt
25ml lite or low-oil mayonnaise
30ml chopped parsley
5ml honey
0.5ml salt
Serves 4
Method
1. Trim the broccoli and slice lengthwise. Steam in a little water till just tender
and crisp.
2. Drain, chop coarsely and place into a salad dish.
3. Add mushrooms and sliced red pepper and season with salt and pepper.
4. In a separate dish, mix the spring onions with the remaining ingredients
except the paprika.
5. Blend well. Add a little fat free milk if the dressing is too thick.
6. Pour over the broccoli, mushrooms and red pepper.
7. Chill until required.
8. Serve at room temperature.
NOTE
Broccoli is a powerhouse of vitamins.
It is full of anti-oxidants and fiber as well.
We should all eat a serving of a dark green or deep orange vegetables every day.
55.
Burgundy Steak and Mushroom Pie
Ingredients
1 large Onion, finely chopped
10ml canola or olive oil
400g ostrich steak, cut into 2,5cm cubes or chicken breast fillets
150ml beef stock
125ml dry red wine
400g tin cream of mushroom soup or thick mushroom sauce
30ml corn flour
300g button mushrooms, halved
5 sheets Phyllo pastry
30 canola oil
Pinch salt & freshly ground pepper
Serves 4
Method:
1. Heat oil and fry the chopped onion till softened and slightly golden.
2. Add the steak or chicken to the saucepan and fry until the meat is lightly
browned.
3. Add the stock and the red wine.
4. Cover and simmer gently for about 20 minutes, or until tender.
5. Pre-heat the oven to 180 °C
6. Add the cream of mushroom soup or thick mushroom sauce.
7. Blend the corn flour with a little water to make a smooth paste.
8. Add to the saucepan and simmer, stirring all the time until the sauce has
thickened.
9. Add the mushrooms and continue to cook for a few minutes.
10. Season to taste and spoon into a lightly greased pie dish.
11. Brush a sheet of Phyllo pastry with a little olive oil, then crumple it up
loosely and place the oil-side up over the filling. Repeat with the
remaining pastry and oil.
12. Bake in the oven for 25 - 30 minutes, until the pastry is golden brown and
crispy.
TIP:
Add sliced sweet potato on top of the meat mixture and place Phyllo layers on top for
a more substantial dish that can be served as is without extra starch.
56.
Caramelised Onion-Potato Pancakes
Ingredients
2 medium sweet potatoes, peeled, baked and chilled
1 nonstick cooking spray
1 red onion, finely chopped
1 red bell pepper, finely chopped
125ml sweet corn kernels
3 cloves fresh garlic, minced
2.5ml fresh rosemary, chopped
5ml fresh oregano, chopped
2 egg whites
salt to taste
freshly ground black pepper
Makes 6-8 patties
Method
1. Peel the cold potatoes carefully with a paring knife and gently
grate them with the coarse side of a cheese grater and set aside.
2. Lightly spray a sauté pan with non-stick cooking spray over medium-high
heat.
3. Sauté the onions and peppers for about 5 minutes until the onions begin to
brown.
4. Add the corn, garlic and herbs and cook 2 to 3 minutes longer. Set aside to
cool.
5. Place the potatoes, vegetables, egg whites, salt & pepper in a medium size
bowl,
6. Gently fold together.
7. Taste, adjust the seasoning, and form into eight patties.
8. Place a non-stick griddle, skillet or lightly sprayed sauté pan over medium
heat and toast each side of the cakes golden brown, about 3 to 4 minutes.
Make it fancy Serve with homemade applesauce or sautéed apples.
57.
Chicken Stroganoff
Ingredients
1 medium onion, chopped
1 green pepper, sliced
300g button mushrooms, sliced
10ml canola or olive oil
3 large chicken breast fillets, cut into thin strips
30ml corn flour
7ml paprika
15ml brandy
125ml tomato sauce
250ml fat free plain yogurt or lite evaporated ideal milk
Salt and milled black pepper
200ml uncooked brown rice, cooked
Serves 4
Method
1. Heat the oil and fry the onion, pepper and mushrooms until softened.
2. Add the chicken strips and continue to fry until well browned and cooked
through.
3. In a separate jug combine corn flour, paprika, brandy and tomato sauce Mix
to a smooth paste.
4. Add to the chicken and cook over a low heat, stirring constantly, until
thickened.
5. Stir in the yogurt or lite evaporated ideal milk close to serving Gently warm
through over a low heat.
6. Season generously with salt and pepper.
Serves well with brown rice or whole-wheat pasta.
58.
Chilled Almond & Chilli soup
A stunning Mexican dish by WickedFood Cooking school and perfect for a summer
starter.
Ingredients
6 Long green chilies
3 Garlic cloves, minced
Pinch Cumin
1ml Salt
200g Blanched almonds
1250ml Water, boiled
120ml Chicken stock, mixed into the hot water
15ml Olive oil
Serves 6 as a starter
Method
1. Roast the chilies under a hot grill until they blister and are well charred.
2. Place into a plastic bag allow to sweat until cool. Peel the skins off and
remove the seeds.
3. Place chilies into a mortar and pound to a paste, together with the garlic,
cumin and salt.
4. Place the almonds in a food processor and grind till very fine.
5. Slowly add the chicken stock while still mixing.
6. Heat the oil and add the chilli paste mixture and fry over medium heat for 5
minutes.
7. Add the almond and chicken stock mixture and simmer for 10 minutes.
8. Adjust seasoning with salt.
9. Remove from heat, allow to cool and then place in refrigerator.
Soup is best served after 24 hours.
Tip:
Should the soup end up as too 'hot', add 500 ml skim milk to 'dilute' the flavour.
59.
Chocolate Date Squares
(From Eating For Sustained Energy by G Steenkamp & L Delpoort)
Ingredients
60ml soft lite margarine
125g dates, roughly chopped
200g butter beans, blended undrained
10ml vanilla essence
2.5ml almond essence
60g nuts, chopped
250ml All bran flakes, crushed
20ml cocoa powder
60ml soft brown sugar
50g milk chocolate
Makes 10 squares
Method:
1. Melt the margarine in a saucepan.
2. Add the dates and the butter beans mixing to make a smooth mixture.
3. Add the vanilla essence, almond essence, nuts and boil for 2 minutes.
4. Add the cereal, cocoa and sugar and mix well.
5. Press mixture into a 10 cm greased container.
6. Melt the chocolate and spread thinly over the date mixture.
7. Place into the fridge to set and cut into squares.
Adaptation: Roll into bite-sized balls and dip in chocolate or roll into coconut or
crushed bran flakes.
60.
Crispy Potato Skins
A great alternative to crisps and other high fat nibbles for a Braai.
Ingredients
8 Small baking potatoes, scrubbed
20g butter, melted
Topping:
6 spring onions, thinly sliced
50g shaved chicken, thinly sliced
50g grated Gruyere or Parmesan cheese
Serves 8
Method
1. Preheat oven to 200C. Prick with a fork and bake potatoes until tender, about
60 minutes.
2. Alternatively, prick with fork and microwave for 12-15 minutes.
3. Cut potatoes in half and scoop out the flesh leaving about 5mm lining of flesh
and the skin.
4. Brush the insides with the melted butter.
5. Place the skins, cut side down over hot coals and grill for 10 minutes.
6. Turn skins over (up wards).
7. Fill with spring onion, chicken and cheese, grill for another 5 minutes till
cheese melted
61.
Crunchy Papaya Salad
A fantastic choice for a starter or as a side dish.
Ingredients
3 baby papayas
100g mixed nuts
50ml sunflower seeds
6 radishes, quartered
4 spring onions, sliced at angle
100g fresh mint, roughly chopped
100g mixed sprouts
2 limes, juice only
10ml olive oil
Salt and black pepper
Serves 4
Method
1. Halve the papayas lengthwise and remove the seeds.
2. Peel and dice one and set aside, the others, leave as halves.
3. Heat a pan with olive oil, add the nuts and sunflower seeds
and toast lightly to enhance the flavour and colour.
4. Roughly chop cooled nuts and place in a bowl with diced papaya and all other
ingredients.
5. Squeeze the limejuice over the mixture. Season.
6. Pile the papaya halves with the nutty sprout mix and serve.
Serves 3
62.
Exotic Almond Fruit Parcels
Delicious pieces of fruit are warmed through in a deliciously scented sauce
to make a fabulously light and tasty dessert.
Ingredients
1 paw paw, peeled and cubed into chunks
1 mango, peeled and cubed into chunks
12 litchis, peeled & de pipped
1 star fruit, thinly sliced
1 pineapple, peeled and cubed into chunks
1 small tin granadilla pulp
45ml orange juice
120ml almonds, crushed
5ml almond essence
foil, made into 4 parcels with double thickness
Serves 4
Method
1. Place all the ingredients except the almonds into a bowl
2. Allow to marinade for at least 30 min or overnight.
3. Divide the fruit into the foil parcels.
4. Fold the edges over and enclose the fruit.
5. Place the parcels over warm coals and braai for 15-20 minutes.
6. Open up the parcels carefully and add the crushed almonds.
7. Serve the fruit in the parcels garnished with fresh mint.
63.
Gluhwein
Ingredients
500ml dry red wine of choice
4 orange slices, sliced with rind
2 lemon slices, with rind
2 cinnamon sticks
125ml sugar
2 whole cloves
1ml all spice
Serves 2
Method
1. Heat the red wine over moderate heat.
2. Add all the remaining ingredients and allow to simmer, not boil, for 15
minutes.
3. Drain the wine and remove the lemon, orange & cloves.
4. Serve warm or at room temperature.
64.
Gourmet Omelet
This is a sort of mix between an omelet and a soufflé, with mushrooms parsley and
additional egg whites for lightness. To get the added lightness it is important to
whisk the eggs well.
Ingredients
100g mushrooms, sliced
30ml fresh parsley, chopped
1 eggs
2 egg whites
2.5ml herb salt
Serves 1
Method
1. Heat and nonstick frying pan
2. Cook the mushrooms until most of the water has evaporated.
3. Add the parsley, toss and transfer to a bowl.
4. Preheat the grill.
5. Place the eggs in a bowl, together with a pinch of salt, and whisk until light
and fluffy.
6. Beat the egg whites to soft peaks in a separate bowl, then fold into the beaten
egg. Add the herb salt.
7. Heat nonstick frying pan, add egg and fry until the base begins to change
colour and firm up
8. Sprinkle the mushrooms and parsley evenly over the top, place under the
grill.
9. If egg not yet set at bottem, bake for 5 minutes at 180C.
10. As soon as the top starts to brown, remove from the grill, fold over and
transfer to a warmed plate.
Note:
Although eggs are high in cholesterol, they also contain essential fats and
phospholipids such as lecithin which are beneficial. The general recommendation is
to have not more than 4 whole eggs per week. Adding the egg white therefore ups the
protein but without any added cholesterol found in the egg yolk.
65.
Instant Hummus
Ingredients
410g chickpeas
60ml lemon juice
10ml crushed garlic
60ml tahini (sesame seed paste)
125ml olive oil
salt
pepper
Makes 500ml
Method
1. Mix all ingredients in a blender and season to taste.
Store in fridge for up to 1 week.
Serve with lower GI crackers, pretzels or crudités.
TIP:
Peanut butter can be used in place of tahini.
Use in place of margarine on sandwiches.
66.
Lentil Pumpkin Loaf
Ingredients
410g Tin lentils, drained
500ml Pumpkin, cooked
2 Medium onions, finely chopped
625ml Fresh breadcrumbs
200ml Oat bran
Ground black pepper
30ml Fresh parsley, chopped
20ml Fresh thyme, chopped (or ¼ teaspoon dried)
Skim milk to bind
15ml Sunflower seeds
Method
1. Mash the lentils
2. Add all the remaining ingredients, except the skim milk.
3. Combine very well.
4. Add the skim milk – only a little bit at a time, until the mixture is moist and
holds firmly together.
5. Spray and cook a non-stick loaf tin.
6. Spoon in the lentil mixture and press down firmly. Sprinkle seeds over the
top
7. Bake at 190 °C for 30 minutes.
8. Leave the loaf to cool in the tin for about 10 minutes.
9. Turn out and cut into nice thick slices.
67.
Nutty Rice Burgers
Ingredients
10ml Olive or canola oil
1 Small onion, finely chopped
50g mushrooms, finely chopped
90g uncooked brown rice, cooked
50g bread crumbs
40g walnuts, chopped
1 egg
15ml fruity chutney
dash of Tabasco sauce
salt and pepper
oil to baste
To serve:
tomato slices
gherkins
pepperdews
pineapple slices
shredded lettuce
whole wheat bread rolls
lite mayonnaise
tomato sauce
Serves 3 - 4
Method
1. Heat the oil and fry the onion till soft.
2. Add the mushrooms and cook for a further two minutes.
3. Remove from the heat and add the rice, breadcrumbs, walnuts, egg and sauces
Mix well.
4. Shape into 3 burgers, pressing the mixture together.
5. Leave to chill in the refrigerator for at least 30 minutes.
6. Place burgers into a non-stick pan that has been greased with spray or a little
oil. Turn once until browned and warmed through.
7. Serve on whole wheat bread rolls with various toppings.
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Chips
Ingredients
2 large sweet potatoes, cut into wedges
250ml chutney
herb salt
Method
1. Preheat the oven to 200C.
2. Dip each potato wedge into the chutney.
3. Season with herb salt.
4. Place onto a greased baking tray and bake for 30 min or until cooked through.
TIP:
To save baking time for the chips Pre cook the potato wedges in the microwave or
lightly boil till cooked yet still firm.
69.
Lunch Box Revolution
Here are a few exciting and healthy alternatives to add to a school or work lunch box,
and some ideas to brighten up those sandwiches so they are not so boring. Use your
imagination and your sandwiches and lunch boxes will be everyone’s envy.
Eating healthily is important for children. They need large
amounts of calories and nutrients to meet their energy
needs, for repair and to fuel their growth. It is important to
remember that children do have smaller stomachs than
adults, and they need smaller, more regular meals.
In planning a more wholesome and nourishing lunchbox,
consider including a variety of the following food groups,
to ensure your child consumes a daily variety of nutrients.
Breads and cereals
These foods should form the bulk of the child's diet, as they provide glucose for
energy and they are generally a good source of the B vitamins. The basis of every
lunchbox should be a carbohydrate rich food, such as bread sandwiches, filled rolls,
muffins, dry crackers, muesli bars, oat biscuits or even rice cakes. Choose from a
variety of freshly baked products such as the stone ground breads, pita breads, Italian
breads, brown and whole-wheat rolls, bagels, baguettes, pizza slices and muffins -
quite delicious for an interesting lunchbox!
'Pita pockets' can be a healthy option - fill a brown pita
bread with hard-boiled egg slices, tomato, celery, tuna,
mayonnaise and red kidney beans.
Make packed lunches more fun with 'skyscraper
sandwiches' - rather than the usual two slices of bread -
make the sandwich with three slices of whole meal bread and vary the fillings: spread
one layer with banana and cottage cheese and the next layer with peanut butter!
'Baguette stripes' - split a baguette diagonally every few inches and fill each cut with
different spreads such as tuna or chicken and mayonnaise, wafer thin cold meats or
processed cheese triangles.
Get the children to assist you in baking banana or bran muffins or mini carrot cakes
and use these as healthy, delicious additions to your lunchbox menu.
Fruit and vegetables
Different fruits and vegetables contain a multitude of
various micronutrients - brightly colored fruits and
vegetables will be rich in vitamin A, while the citrus
fruits and green leafy vegetables will boost your child's
vitamin C intake. For this reason, ensure variety in this
food group and keep them interested with some
different meal and snack ideas.
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Vegetable or fruit kebabs can be fun or make a fruity
cottage cheese by mixing it with grated apple or sliced
banana.
A carton of fruit juice or a dried fruit snack bar added to
their lunchbox is another way to ensure your child's
adequate intake of fruit.
Meat, fish, chicken, egg, nuts and dried beans
These foods are an important source of protein and they will provide your child with
B vitamins and iron.
Calcium-rich foods
Both full cream and reduced fat dairy products such as milk,
cheese and yogurt are high in protein, B vitamins, vitamin D and
calcium.
Fingers of hard cheese are a welcome addition to a finger lunch
and a tub of fruit yogurt or a carton of drinking yogurt is a sure
way to boost your child's daily calcium intake.
Liquids
Remember Plenty of liquids is a must in our wonderful
climate. Put bottled water or fruit juice in the freezer the
night before and by the time you get to use them thy are
still nice and cold, ready to quench that thirst.
Time savers
Preparing sandwiches from scratch in the morning can be a terrible chore. There are
several ways of doing some of the preparation beforehand:
Try these ideas:
• Prepare a burger patty with half the meat and an equivalent amount of mashed
cooked lentils, kidney beans or groundnuts, and serve it in a whole meal roll
with shredded lettuce, grated cheese and peanut butter
to delight their appetite.
• Grated cheese mixed with nuts finely chopped onion
and apricot jam.
• Peanut butter with raisins or freshly grated apple or
sliced banana.
• Shredded chicken or tuna mixed with mayonnaise,
celery and lettuce.
Hard-boiled eggs and mayonnaise, celery, lettuce and
•
grated carrot.
• Hard-boiled eggs in their shell, cheese fingers rolled
in polony, cold sausages, Vienna’s and chicken drumsticks can also make a
welcome addition of protein to a child's lunch box!
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• Popcorn - even caramelized
• Dried pears filled with smooth cream cheese
• Low fat cream cheese and low fat cheese wedges
• Provitas
• Lean cold meat (wrap around gherkins & baby corn)
• Game Biltong – Kudu, Ostrich.
• Fruit salad
• Pkts of dried fruit such as raisins, tropical
• Eggs, boiled
• Selected tubs of yogurt
• Muesli
• Almonds, cashews, walnuts
• Nature's Choice miracles mix
• Selected health bars!
• Liquifruit apple juice
• Ceres Orange juice
• Woolies low fat milkshake
• Yogi sip
• Rye bread
• Seed loaf
• Tortilla wraps (Mexican section Pick n Pay)
• Hummus
• Whole grain mustard
• Nola lite mayonnaise
• Chutney
• Turkey slices
• Salmon
• Low fat cheese, mozzarella
• Mild pepperdews
• Watercress
• Spinach leaves
• Fresh pineapple, sliced
• Red pepper
72.