2015-06-30

Baked Lemon Cod

Number of Servings: 2



INGREDIENTS:

cod fillets for 2
1tbsp soy sauce
1tsp sugar
zest of 1 lemon
slices of lemon



1. Coat cod fillets with a mixture of soy sauce, sugar, and lemon zest.

2. Place the fillets on a foil, and let them sit for 40 minutes.

3. Put a thin slice of lemon on top of each fillet. Have the fillets wrapped in foil. Bake in preheated oven set at 180C for 15 minutes.

2015-06-27

Roasted Salmon with Dill Cucumber Sauce

Number of Servings: 2






INGREDIENTS:


- salmon fillets for 2, seasoned with dried herbs and ground black pepper
- half of a cucumber, finely diced
- 2 green onions, chopped
- 2 garlic cloves, minced
- 10g dill, chopped
- zest of 1 lemon
- juice of half a lemon
- 2tsp dijon mustard
- 140g fat-free plain Greek yoghurt
- salt and ground black pepper


1. Place salmon on slightly greased oven dish and cook in preheated oven at 240c for 12 minutes.

2. In a bowl, mix all remaining ingredients.

3. Serve roasted salmon with the creamy dill cucumber sauce. Enjoy!!!

2015-06-22

Creamy Avocado Pasta

Number of Servings: 4





INGREDIENTS:

280g wholewheat fusilli
1 big ripe avocado, peeled and pitted
3 cloves of garlic, peeled
10g parsley
juice of half a lemon
1/4tsp salt
1/4tsp ground black pepper
1 red onion, sliced
335g cherry tomatoes, halved
1tbsp extra virgin olive oil
1tbsp balsamic vinegar
1/2tsp Italian herb seasoning


1 Cook pasta in boiling water following packaging instructions.

2 In a big bowl, combine onion, tomatoes, oil, vinegar, and dried herb. Set aside.

3 In a food processor, blend avocado, garlic, parsley, lemon juice, salt and black pepper, until smooth.

4 Transfer creamy avocado sauce into the bowl of veggies. Add the cooked and drained pasta. Toss very well. ENJOY!!!

2015-06-19

Salmon Burger with Creamy Dill Sauce

Number of Servings: 4



INGREDIENTS:

SALMON PATTIES
170g skinless boneless salmon in can, drained
1 egg
2 green onions, chopped
2tbsp fresh chopped dill
juice of 1/2 lemon
zest of 1 lemon
¼tsp crushed chilli
¼tsp dried herbs
½tsp dijon mustard
6tbsp bread crumbs
1/2tbsp olive oil

CREAMY DILL SAUCE
2 cloves of garlic, minced
2tbsp fresh chopped dill
1/8tsp salt
1/8tsp ground black pepper
120g fat-free plain Greek yoghurt

also: wholewheat buns and romaine lettuce leaves


1 Combine all ingredients of salmon patties, except oil, in a mixing bowl. Mix and add bread crumbs until mixture is dry enough to form patties.

2 Add oil to frying pan. Pan-fry patties over medium low heat for 5 minutes on each side until golden brown.

3 In a small bowl, mix together ingredients of creamy dill sauce.

4 Form salmon burger following this order of layering: base of the bun -> sauce -> lettuce -> salmon fish cake -> sauce -> cap of burger.

2015-06-18

Crustless Cheeseless Quiche with Asparagus and Mushrooms

Number of Servings: 4-6





INGREDIENTS:

500g asparagus
1 small brown onion
250g mushrooms
1tsp olive oil
1/2tsp Italian herbs seasoning
2 eggs
4 egg whites
120ml skimmed milk
2tsp dijon mustard
1/2tsp garlic granules
1/4tsp salt
1/4tsp ground black pepper

1 Finely dice onion. Chop asparagus and mushrooms.

2 Add oil to the pan and sauté onion and mushrooms until done. Season with dried herbs.

3 Meanwhile, cook asparagus in boiling water for 3 minutes. Then, transfer asparagus to pan of cooked mushrooms and stir to combine.

4 Slightly coat a 23cm fixed base quiche pan with non-stick cooking spray. Preheat oven to 180c.

5 In a mixing bowl, whisk together all remaining ingredients until well combined.

6 Pour veggies mixture into the quiche pan, followed by the egg mixture. Make sure everything is evenly spread. Bake for 40 minutes.

Let it cool and serve warm!

2015-06-17

Black Beans Brown Rice Salad

Number of Servings: 8




INGREDIENTS:

- 320g brown rice
- 460g (drained weight) canned black beans
- 335g cherry tomatoes, halved
- 2 medium avocados, peeled and diced
- 1tbsp extra virgin olive oil
- 4tbsp red wine vinegar
- 6 cloves of garlic, minced
- salt and ground black pepper

1. Have the brown rice cooked and cooled down a little.

2. In a big bowl, mix together beans, tomatoes, avocado, and warmed cooked rice.

3. In a small bowl, mix together oil, vinegar, minced garlic, salt and pepper.

4. Pour dressing over rice salad . Toss everything well.

5. Chill for hours before serving.



Another great combination:

brown rice + red kidney beans + cherry tomatoes + sweet corn

2015-06-16

Pina Colada

Number of Servings: 2


INGREDIENTS:

200ml low fat coconut milk
2tbsp unsweetened coconut flakes
80ml rum
1/2tsp vanilla extract
1/2 banana
255g pineapple pieces
pinch of salt


--> into the blender!
--> ENJOY!

2015-06-15

Green Smoothie

The formula for perfect Green Smoothie:

- Green leafy vegetable: spinach / kale / bak choy / romaine lettuce / cabbage , etc.

- “Creamy” fruit: banana / mango / peach / papaya / apple / pear / avocado , etc.

- Another creamy fruit, or any other fruit: strawberry / blueberry / pineapple / orange / grape , etc.

- Liquid: water / green tea / nut milk / coconut water / 100% fruit juice , etc.

- Energy booster: chia seeds / flax seeds / coconut oil / cinnamon / raw cocoa / protein powder , etc.


For 2 Servings, Example 1:

- 100g spinach
- 240g cored peach
- 1 banana
- 360ml unsweetened almond milk
- ½tsp ground cinnamon


For 2 Servings, Example 2:

- 100g spinach
- 1 banana
- 2 apples, peeled
- 2tsp matcha powder
- ¼tsp ground cinnamon
- water

also: Apple Grape Cinnamon Oatmeal Green Smoothie

Coconut Mango Tapioca Pudding

Number of Servings: 4





INGREDIENTS:


50g small tapioca pearls

240ml unsweetened soy/almond milk

400ml low fat coconut milk

425g can of mango slices in syrup

1tsp vanilla extract

pinch of salt


1 Soak the tapioca pearls in the milk for about an hour.

2 Drain and purée mango slices but preserve the mango syrup. 

3 Transfer soaked tapioca pearls mixture into a saucepan and add coconut milk, mango syrup, vanilla, and salt. Bring contents to a boil on medium heat, stirring occasionally. Reduce heat and simmer for 20-25 minutes continuing to stir occasionally.

4 Add mango purée 5 minutes before turning off the heat. Stir well.

5 Remove from heat and allow the pudding to cool. Transfer pudding into serving glasses. Refrigerate for hours and serve cold!! Garnish with cubes of mango before serving. 

2015-06-14

Lemon Blueberry Tartlets

Yield: 10 tartlets



INGREDIENTS:


10 mini sweet pastry cases

2tbsp blackberry jam

2tbsp fat-free plain Greek yoghurt

zest of 1 lemon

100g fresh blueberries


1 Spread a thin layer of jam just enough to coat the bottom of each case.

2 Spread a thin layer of yoghurt on the jam.

3 Sprinkle lemon zest over the yoghurt layer.

4 Coat blueberries with the remaining jam. Then distribute blueberries on top - around 7 berries per tartlet.

2015-06-12

Blueberry Muffins

Yield: 12 muffins (large)


INGREDIENTS
- 325g plain flour
- 90g granulated sugar
- 2tsp baking powder
- ½tsp baking soda
- ¼tsp salt
- zest of 1 lemon
- 1 egg
- 240ml unsweetened soya milk
- 120ml vegetable oil
- 1 tsp vanilla extract
- 250g blueberries

In a large bowl, combine all dry ingredients and blueberries, and then make a well in the center of the bowl. In another bowl, mix egg, soya milk, oil and vanilla extract. Pour the liquid mixture into the well of the large bowl containing dry ingredients and mix only until the ingredients are combined. Do not over mix the batter or tough muffins will result. 

Spoon the mixture into muffin cups. Bake in preheated oven set at 190C for 20-25 minutes, until the muffins are light and golden brown. Transfer to a wire rack and let cool for about 5 - 10 minutes before removing from pan.

2015-06-09

Mixed Bean Salad

Number of Servings: 6






INGREDIENTS:

1 small red onion, finely diced
2 bell peppers, red & orange, finely diced
2 cloves garlic, minced
120ml balsamic vinegar
2tbsp extra virgin olive oil
1tbsp honey
1/4tsp salt
1/4tsp ground black pepper
200g fresh green beans, trimmed and cut into inch pieces
980g mixed beans drained from cans


1 In a large bowl combine onion, bell peppers, garlic, vinegar, oil, honey, salt and black pepper. Whisk everything together until it has emulsified.

2 Blanch green beans for 2 minutes and then immediately place into a big bowl of cold water to stop the cooking and ensure they maintain their beautiful, bright green color.

3 Rinse and drain mixed beans (I chose black beans, red kidney beans, chickpeas, and haricot beans) and then toss them into the bowl with the veggies and dressing. Toss everything together.


Refrigerate for hours before serving for best flavors!

Strawberry Smoothie 4 Delicious Flavors!

Number of Servings: 2




INGREDIENTS of the strawberry smoothie base:


- 250-300g strawberries

- 100-120g fat-free plain Greek yoghurt

- unsweetened almond milk


then......


Banana Strawberry Greek Yoghurt Breakfast Smoothie
- 1 large banana
- 1/2tsp vanilla extract

Red Grape Strawberry Greek Yoghurt Breakfast Smoothie
- 250g seedless red grapes
- 1/2tsp ground cinnamon

Orange Strawberry Greek Yoghurt Breakfast Smoothie
- 2 oranges
- 1/2tsp ground ginger

Raspberry Strawberry Greek Yoghurt Breakfast Smoothie
- 150g raspberries
- 1tsp honey

Crustless Cheeseless Broccoli Quiche

Number of Servings: 4-6



INGREDIENTS:

1 small brown onion, finely diced
1 broccoli head (yield: ~300g florets)
1tsp olive oil
1/2tsp Italian herbs seasoning
2 eggs
300ml egg whites
80ml almond/soy/skimmed milk
2tsp dijon mustard
1/2tsp garlic granules
1/4tsp salt
1/4tsp ground black pepper


1 Cook broccoli florets in boiling water for 5 minutes. Drain well. Preheat oven to 180c.

2 Add oil to the pan and sauté onion until translucent. Season with dried herbs. Add broccoli and cook for another 1 minute.

3 In a mixing bowl, whisk together all remaining ingredients until well combined.

4 Slightly coat a 23cm fixed base quiche pan with non-stick cooking spray. Pour into the pan broccoli mixture, followed by the egg mixture. Make sure everything is evenly spread. Bake for 30 minutes.

Let it cool and serve warm!

2015-06-08

Strawberry Romaine Salad with Creamy Poppy Seed Dressing

Number of servings: 2





INGREDIENTS:


- 1 big heart of romaine lettuce, chopped
- 300g strawberries, halved
- 60g pecan
- 1tbsp extra virgin olive oil
- 1tbsp red wine vinegar
- 1tbsp lemon juice
- 1tbsp honey
- 3tbsp fat-free plain greek yoghurt
- 2tsp dijon mustard
- 2tsp poppy seed
- pinch of salt


1. Toast pecans in preheated oven at 160c for 15 minutes. Turn halfway through.

2. Put lettuce and strawberries in a large mixing bowl. 

3. Put all other ingredients in a little jar. Put the lid on and shake to combine.

4. Pour dressing over salad. Toss well.

5. Arrange salad on serving plates. Top with toasted pecans.


ENJOY!

2015-06-05

Roasted Potatoes

Number of Servings: 6




INGREDIENTS:

1kg waxy small potatoes
3tbsp olive oil
1/2tbsp dried herbs
1/4tsp salt
1/4tsp ground black pepper


1 Preheat oven to 220c.

2 Have the potatoes washed, drained and then dried as much as possible. Quarter potatoes but halve or just leave whole for very small ones.

3 In a big mixing bowl, toss potatoes with oil, herbs, salt and black pepper.

4 Spread the potatoes in a single layer over a baking sheet. Roast for 40 minutes, shaking the baking sheet every 10 minutes until potatoes are evenly browned and crispy. Allow to cool slightly and serve immediately.

2015-06-04

Blueberries Brioche Bread Pudding

Number of Servings: 6




INGREDIENTS
(plain bread pudding without berries)

- 300g brioche cut into cubes
- 4 eggs
- 500ml skimmed milk
- 60g light brown sugar
- 1tsp vanilla extract
- 1/2tsp ground cinnamon


1. Arrange brioche cubes onto a 23cm round casserole dish.

2. Whisk together all other ingredients to form a smooth custard.

3. Pour custard over brioche cubes. Make sure all cubes are fully covered in custard.

4. Let it sit for 1 hour.

5. Bake in preheated oven at 180C for 1 hour.

6. Serve warm, at room temperature, or chilled.


***For Blueberries Bread Pudding, use 250g bread instead and add 200g fresh berries.

2015-06-03

Lemon Blueberry Bread

Yield: 1 loaf (small)


INGREDIENTS

- 195g plain flour
- 1tsp baking powder
- ¼tsp salt
- 75g granulated sugar
- 150g fresh blueberries
- grated zest of 3 lemons
- 60ml freshly squeezed lemon juice
- 1tsp vanilla extract
- 3 eggs
- 170g fat free plain greek yoghurt


Grease and flour a loaf pan. Preheat oven to 180C.

Combine all dry ingredients and blueberries in a large bowl, and then make a well in the center of the bowl.

Mix lemon zest, lemon juice, vanilla extract, eggs, and yoghurt in another bowl, until well combined.

Pour the liquid mixture into the well in the bowl containing dry ingredients and mix until just combined.

Bake for 50-60 minutes.

2015-06-02

Spinach Strawberry Salad

Number of Servings: 2



INGREDIENTS:


- 200g spinach

- 400g fresh strawberries

- 60g walnuts

- 1tbsp extra virgin olive oil

- 1tbsp honey

- 3tbsp balsamic vinegar

- pinch of salt and ground black pepper


1. Arrange washed spinach and strawberries on serving plates.

2. Break walnuts into pieces and toast in oven at 180C for 10 minutes.

3. In a small bowl, mix together oil, honey, vinegar, salt and pepper. Pour the dressing evenly over the prepared salad.

4. Sprinkle on top toasted walnuts.


ENJOY!

2015-06-01

Mediterranean Chickpeas Salad

Number of Servings: 6


INGREDIENTS:

- 480g chickpeas
- 240g red kidney beans
- 225g cut green beans
- 1 cucumber, seeded and diced
- 2 shallots, thinly sliced
- 15g fresh cilantro, chopped

The Dressing:

- 1tbsp extra virgin olive oil
- 3tbsp white wine vinegar
- juice of half a lemon
- 4 garlic cloves, minced
- ½tsp ground ginger
- salt and ground black pepper


Put peas, beans, cucumber, shallots, and cilantro in a large bowl. Make the salad dressing in a small bowl.

Pour dressing over salad. Toss very well. Chill for hours before serving.