3 tbs olive oil
1 onion, chopped
4 celery sticks, chopped
1 garlic clove, crushed
400g can chopped tomatoes
250g green lentils
2tbs Japanese Soy Sauce
500g aubergines, sliced
Salt and pepper
1 tbs grated Parmesan Cheese
1 tbs oregano to garnish
2 eggs, beaten
150ml low-fat fromage frais
Heat one tablespoon of the oil in a saucepan, add the onion and cook until softened. Add the celery, garlic, tomatoes with their juice, lentils, soy sauce, ¼ teaspoon pepper and water. Cover and simmer for 50 minutes, until cooked.
Heat the remaining oil in a griddle pan, add the aubergine slices in batches and cook on both sides until golden. Alternatively, cook under a preheated moderate grill.
Cover the base of a shallow ovenproof dish with the lentil mixture and arrange a layer of aubergine slices on top. Repeat the layers, finishing with a layer of aubergines slices.
Mix the topping ingredients, season with salt and pepper to taste, and pour over the aubergines. Top with the cheese and bake in a preheated moderate oven at 180 degrees for 30-40 minutes until golden. Serve garnished with oregano.
Carbohydrate 43g --- protein 25g --- Kcal 380
Cooking Instructions 1. Heat the olive oil in a saucepan over low-medium heat.
Add the celery and onion, season lightly with salt and pepper and cook for 10 minutes.
2. Peel and slice the potato and add it to the pot. Add the bay leaf, oregano and broth and bring to a boil quickly over high heat.
3. Lower the heat and simmer until the vegetables are completely tender, about 15 minutes.
4. Add the broccoli and simmer until just tender, about 5 to 7 minutes.
5. Remove the bay leaf and puree the soup in a blender. Strain and adjust the salt and pepper.
6. Serve the soup piping hot in bowls, sprinkled with a tablespoon of Parmesan cheese or toasted sunflower seeds.
3 about 7-10 radishes per bunch - bunch radishes
3 medium cucumbers
3/4 goat cheese, crumbled or cut into bite-size pieces cup Feta cheese
3 tbsp extra-virgin olive oil
1/2 tbsp apple cider vinegar
1/8 tsp dried dill
1/8 tsp dried oregano
1/8 tsp dried basil
to taste salt and pepper
Wash the radishes, chop off the ends, and chop them into 1/2 inch pieces. Peel the cucumber, slice it in quarters, and remove the seeds with a spoon or a knife. Chop it into 1/2 inch pieces. Toss cucumber, radishes and cheese. In a jar, shake oil, vinegar, herbs and salt and pepper until completely combined. Drizzle vinaigrette over salad, toss and serve. Serves 4 as a side dish.
Kalamata in Greece, where this dish is said to have originated, is an area well known for its black olives.
1 small cauliflower
2 Tbsp olive oil
1/2 onion, cut in rings
75ml / 5 Tbsp water
2 tsp lemon juice
1 1/2 tbsp tomato puree
salt and pepper
45g black olives
1 tbsp chopped parsley
Trim the leaves from the cauliflower and remove the core. Cut the cauliflower into medium-sized pieces.
Heat the oil in a saucepan and saute the cauliflower for 1-2 minutes. Remove to a plate and add the onion to the pan. Cook to soften and add the water and lemon juice. Bring to the boil and return the cauliflower to the pan. Cook until tender.
Remove the cauliflower to a serving dish and add the tomato puree to the liquid and boil to reduce.
Pit the olives, chop then roughly and add to the pan. Pour the sauce over the cauliflower and sprinkle with chopped parsley to serve.
Time: Preparation takes about 25 minutes, cooking takes about 20 minutes.
Cook's Tip: A bay leaf may be added to the water while cooking the cauliflower. This reduces the cauliflower smell.
Variation: Add strips of tomato pulp with the olives if wished. Green olives may be substituted for black.
1 Tbsp olive oil,
1 Garlic clove, sliced
500g Courgettes, quartered lengthways and chopped
200g frozen or fresh peas
400g can or cooked cannellini beans, drained and rinsed
1 litre (1 3/4 pints) hot vegetable stock
2 Tbsp basil pesto
Heat the oil in a large saucepan. Cook the garlic for a few seconds, then add the courgettes and cook for three minutes until they start to soften. Stir in the peas and cannellini beans, pour on the hot stock and cook for a further three minutes.
Stir the pesto through the soup with seasoning, then ladle into bowls and serve with crusty brown bread, if you like. Or pop in a flask to take to work.
2 1/2 Cups Macadamias
2 Cups Water
1 Tbsp lemon juice
1 Tbsp agave
1 tsp Himalayan rock salt
4 Probiotic capsules
Blend all the ingredients except the probiotics together in a power blender until the nut cheese is completely smooth.
Empty the contents of the probiotic capsules into the mix and blend through on low speed.
Divide the mixture into 3 jars of approximately 300ml. Leave 1 jar plain and put it in the fridge.
Probiotics are powerful immunity boosters and are essential for proper digestion. They also pre-digest the nuts for better absorption.
Create other flavours such as:
Black Pepper Cream Cheese
1 tsp black pepper corns.
Add 1 tsp black pepper corns and blend briefly. Put in a jar and refrigerate.
Herb and Garlic
1/2 Tbsp mixed herbs
1 clove garlic
Add mixed herbs and garlic and blend briefly. Put in a jar and refrigerate. Allow to ferment in the fridge for at least 24 hours and use within a week.
Experiment with other flavours such as cumin, corriander or chilli flavoured cream cheese.
(Rawlicious recipes for radiant health - Peter and Beryn Daniel)
225g Green or brown lentils
1 tbsp olive oil
2 cloves garlic
4 tomatoes, roughly chopped
1 carrot, thinly sliced
1 tsp Worcestershire sauce
1 tbsp tomato puree
1 tsp dried mixed herbs
1 tsp oregano
560g potatoes, cubed
Cook lentils as instructed, drain. Brush pan with oil, add onions and garlic, cook for 3 minuted. Add the rest except potatoes. Season and spoon into ovenproof dish. Meanwhile, boil potatoes until soft. Mash and place on top of lentil mix. Cook for 40mins at 180C degrees and serve with vegetables or salad.
You may sprinkle some cheese on top of the mash before you put it to bake in the oven - this makes it a hit with kids !