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6 bananas – sliced 1 pint berries or strawberries or pineapple ¼ cup flaked unsweetened coconut ½ cup chopped walnuts (soaked 8 hours) ½ cup fresh squeezed orange juice Combine and serve.
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1 cup carrots cubed 1 cup zucchini cubed 1 cup celery cubed 1 cup tomatoes chopped ¼ cup Sun-dried tomatoes chopped 1 ½ cup wild rice cooked 1 tsp black pepper Sea salt 1 tsp toasted sesame oil 2 tsp olive oil 2 tsp normal sesame oil Mix and serve. (serves 4)
In a large saucepan heat the olive oil and, when hot, add the garlic and cook until fragrant, about 1 minute. Add the tomatoes, clam juice, oregano, thyme, crushed red pepper, and capers, and cook until the sauce is thickened and reduced by half in volume, 20 to 25 minutes. Season, to taste, with salt and pepper and set aside. Preheat the oven to 350 degrees F. Heat the butter in a large skillet until it begins to foam. Add the shrimp and cook, stirring occasionally, until they just begin to turn pink. Remove pan from heat, and add ouzo. Return pan to the heat and shake carefully to ignite the alcohol. Season lightly with salt, to taste. Remove from the heat. Do not overcook; shrimp should not be cooked through at this point. Add the sauce to a large casserole dish or individual gratin dishes. Nestle the shrimp down in the sauce and crumble the feta evenly over the top. Bake for 12 to 15 minutes, or until shrimp are cooked through and the sauce is hot and bubbly. Remove from the oven and serve immediately, with pieces of crusty bread for dipping. (serves 4 – 6)
1 lb celery hearts 1 small red onion 1 small potato 4 cups Vegetable stock 2 Tbsp cold-pressed olive oil 2 bay leafs Method: Peel and chop onion and potato. Sautee with olive oil in a 3-quart saucepan until tender. Add vegetable stock and bring to boil. Chop celery and add to saucepan along with bay leafs. Turn the heat down to low and simmer for 30 minutes. Remove bay leafs from soup. With a soup ladle put about half of the mixture in the blender. Hold the lid on securely while pureeing for one minute. Repeat with the other half of the mixture. Stir all the soup together well. (serves 4)
8 small courgettes, about 450g 15ml olive oil, plus a little extra for greasing 100g goat’s cheese, cut into thin strips Small bunch fresh mint, finely chopped Freshly ground black pepper Preheat the oven to 180 degrees C. Trim the courgettes and cut a thin slit along the length of each. Insert pieces of goat’s cheese in the slits. Add a little mint and sprinkle with the olive oil and black pepper. Cover and bake for 25minutes until tender. 400g tuna steaks 1 tbsp olive oil 1 small red onion, thinly sliced 1 ripe tomato, seeded and chopped 1 small red pepper thinly sliced 2 x 400g cannellini beans 2 cloves garlic crushed 1 tsp chopped fresh thyme 4 tbsp chopped fresh parsley 11/2 tbsp lemon juice 1/3 cup olive oil 1 tsp honey 100g rocket 1 tsp lemon zest Brush tuna steaks with oil and salt and pepper. Combine the onion, tomato, red pepper in a large bowl. Rinse the cannellini beans under cold running water for 30 seconds, drain and add to bowl with garlic, thyme, and 3 tbsp of parsley. Place lemon juice, oil and honey in a small saucepan, bring to the boil, then reduce the heat to low and simmer, stirring for 1 minute, or until the honey dissolves. Remove from the heat. Grill the tuna for 1 minute on each side. The meat should be pink in the middle. Slice into 3cm cubes and combine with the salad. Pour on the warm dressing and toss well. Place the rocket on a large platter. Top with the salad, season and garnish with the lemon zest and remaining parsley. Note: Good quality canned tuna may be substituted. 450 g fresh shelled garden peas (or frozen) 1/2 tsp vegetable bouillon powder 1 tbsp spring or filtered water 2 tbsp fresh mint Put the peas into a pot with the water and vegetable bouillon powder and gently steam over low heat until cooked. Sprinkle with mint for the last five minutes of cooking and serve immediately. 1 large onion, finely chopped 1 tbsp olive oil 450 g fresh pumpkin (skin removed), cut into 1 in cubes 1 tbsp tahini 1/2 tsp grated nutmeg Saute the onion in the oil until brown, then add the pumpkin and continue to sauté for 5 - 10 minutes, stirring carefully. Add a splash of water if necessary and leave on a very low heat for another 10 - 15 minutes until soft. Add the tahini and mix well. Serve immediately sprinkled with the grated nutmeg. 450g leeks 1 tbsp olive oil 115 g pecan nuts 2 tbsp miso paste Splash of filtered water Slice the leeks lengthways in very fine strips and then cut into 3 in lengths. Mix well with the oil and bake in a hot oven for 10 - 15 minutes. Chop the pecans finely in a food processor and combine with the miso and little water to prepare a sauce for the leeks. Cover the leeks with the sauce and serve immediately. 2 large carrots, grated
50g walnuts, chopped 10 g olive oil 50g breadcrumbs 1 tsp marmite 1 tsp fresh thyme 1 tsp garlic, chopped 20g bran 1 onion grated 100ml vegetable stock 2 eggs, beaten Salt and pepper
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Healthy Recipes
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November 2019
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