This little dish can be substituted for potato salad. You can jazz it up by adding some toasted sesame seeds, chopped chives and gherkins. You can eat it with rye crackers or wrap it in lettuce leaves or nori sheets. If you wrap it in nori sheets you can add some grated carrot before rolling... just use your imagination ! :))
Yield: Makes 2 servings
*A thicker cottage cheese works best here. If yours contains more liquid, let it drain in a fine sieve before mixing.
Recipe Compliments : Regan Jones, RD
This a summer pudding which I invented. It can be eaten as breakfast or as a refreshing afternoon snack. It is also high in protein so works well as a recovery snack after a workout. The chia seeds supply some protein and omega-3's ! It can be enjoyed by the whole family.
450g Yogurt --> I use goat's/sheeps a brand which is not so sour in taste.
2 cups fruit (my favourite are strawberries, cherries, mixed forest fruits, apricots, peaches, nectarines)
3 Tablespoons chia seeds
2 Tablespoons raw unprocessed honey or other sweetener of choice
1 Tablespoon Stevia powder
2 Gelatin sachets (about a tablespoon each) dissolved in warm water
Add all the ingredients in a food processor. Blend for a minute. Pour the mixture into a bowl or mold, place in the fridge for at least three hours to set. Enjoy !
3 Tablespoons fresh lemon juice
2 teaspoons mustard
1 Tablespoon apple cider vinegar
Sea salt to taste
3 Tablespoons tahini
3 Tablespoons water
2 heads butter or other green lettuce, shredded
2 green onions, sliced finely
1 cucumber, grated
1 small bunch red radishes, grated
4 cups cooked black beans (or use canned or from a jar )
2 Tablespoons minced fresh corriander OR 1 teaspoon ground corriander
Blend lemon juice, mustard, vinegar, tahini and water together to make the dressing. (For more Mexican dressing, use 3 Tablespoons salsa, 1 Tablespoon sesame oil, and 1/2 teaspoon salt or 1 teaspoon tamari). Assemble all other ingredients in salad bowl and toss with dressing.
6 chicken breasts
6 pieces parchment paper
1 stalk celery, minced
1 onion minced
1 teaspoon thyme
1 teaspoon marjoram
1 teaspoon herb salt
Black pepper or cayenne pepper
6 Tablespoons lemon juice
6 Tablespoons dry white wine (optional)
parsley to garnish
Preheat oven to 190C.
Season chicken breasts on both sides and place on paper squares. Place celery, onion and herbs on the chicken, add lemon juice, pepper, and wine, and fold ends of paper upward to form a little package.
Bake for 30 minutes. Before serving garnish with fresh parsley.
Note: You can use a covered pyrex baking dish for baked chicken breasts not "en chemise."
Note: I sometimes swop walnuts or sunflower seeds for the pine nuts and feta for the parmesan. Use your imagination ! :))
Makes 6 servings
Active Time 40 minutes Total Time 40 minutes
1/3 cup extra-virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon coarse kosher salt
1/2 teaspoon freshly ground black pepper
1/4 teaspoon dried crushed red pepper
2 pounds medium zucchini, trimmed
1/2 cup coarsely chopped fresh basil
1/4 cup pine nuts, toasted
Small wedge of Parmesan cheese
Whisk oil, lemon juice, 1 teaspoon coarse salt, 1/2 teaspoon black pepper, and crushed red pepper in small bowl to blend.
Set dressing aside.
Using vegetable peeler or V-slicer and working from top to bottom of each zucchini, slice zucchini into ribbons (about 1/16 inch thick).
Place ribbons in large bowl. Add basil and nuts, then dressing; toss to coat.
Season to taste with salt and pepper.
Using vegetable peeler, shave strips from Parmesan wedge over salad
I have an obsession with tahini and believe it is a neglected Mediterranean superfood which people are not giving enough attention to.
These muffins are a healthy treat and make for a great addition to a breakfast, a snack or a low sugar dessert.
Makes 8-9 muffins
3 Spotty bananas
1/2 Cup Coconut flour
1/4 Cup tahini
2 tsp Cinnamon
2 tsp vanilla extract
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp sea salt
Note: You could add a few raisins, cranberries or dark chocolate chips to sweeten them up a bit if you wish.
Did you know ? Chickpeas are a good source of protein and fibre - plus they're low in calories, just 46 cals per 28g.
A one pot dish that works brilliantly for lunch or dinner. Leftovers can be served cold or as a side dish.
1 Tbsp. Olive oil
1 red onion, peeled and finely chopped
1 tsp ground turmeric
1 tsp ground cumin
1 tsp garam masala
1/4 tsp dried chilli flakes
250g brown basmati rice
600ml hot vegetable stock
400g can chickpeas, drained and rinsed
4 generous handful of spinach leaves
Juice of 1 un-waxed lemon
Generous handful of coriander leaves, finely choped
Generous pinch of sea salt or Himalayan pink salt
Not a lot of people believe me when I say creating a healthy meal in 20 minutes or less is possible. So I decided to put together these three recipes to show just how easy it can be.
In the same amount of time it would take you to sit through a drive-thru line, you can whip up these nutrient-dense, flavor-packed meals.
Stuffed sweet potatoes with a pea and avocado smash
For the pea and avocado smash:
For the spiced chickpeas:
For the maple tahini dressing:
Basil cashew pesto pasta
Easy spiced lentils
Servings: about 4
1 cup coconut flour
2 Tbsp. nut butter
1 scoop protein powder (good choices are chia, flax, pea)
1 cup almond milk
1 Tbsp. honey
1 tsp. baking powder
Mix all ingredients well and add a tablespoon of mix in cupcake papers. Bake in the oven for about 15-20minutes or until a toothpick comes out clean.
These are great as a morning or afternoon snack.
These tasty muffins are the perfect brekkie, and sure to keep you feeling full till lunch.
TipsI like to make the muffin mixture and divide it up the night before, ready to bake fresh in the morning – that way you can even bake off portions as and when you want to eat them.
Adapted Recipe : Compliments: Jamie Oliver
I love sharing my healthy recipes with you. Enjoy ! For More tips and recipes sign up at The Med Life Diet.