MOUTABEL

Ingredients

Aubergines 4 medium
Garlic, crushed 4 cloves
Cumin powder 1 teaspoon
Black pepper powder ½ teaspoon
Salt to taste
Parsley , chopped 2 tablespoons
Tahina sauce 3 tablespoons
Lemon juice 1 tablespoon
Olive oil 1 tablespoon
Black olives, sliced 3-4

Method

1. Remove stem, wash and prick aubergines with a fork. Roast on direct flame, turning them from time to time, till well charred on all sides.
2. Dip the aubergines in cold water. Peel away the charred skin and remove excess water.
3. Put aubergines in a blender, add garlic, cumin powder, black pepper powder, salt to taste and blend. Add a little parsley and continue to blend. Add tahina sauce and blend.
4. Add lemon juice and olive oil and blend for half a minute. Do not grind it too fine, it should be slightly coarse.
5. Transfer into a bowl. Garnish with sliced black olives. Moutabel is ready

GRAPE AND YOGURT DIP

Ingredients

Red grapes, seeded 3-4
Black grapes 3-4
Green grapes 4-6
Yogurt 1 cup
Oil 1 tablespoon
Pomegranate seeds 2 tablespoons
Green chillies, seeded, finely chopped 2
Salt to taste
Black pepper powder ¼ teaspoon
Fresh coriander leaves , chopped 1 tablespoon

Method

1. Baste the grapes with a bit of oil and let them cook on the griddle for a few minutes. Remove and keep aside.

2. Crush them in a blender with pomegranate seeds.

3. Add this to the yogurt and mix. Add green chillies, salt and black pepper powder and mix.

4. Add coriander leaves and mix well.

5. Serve the dip with chips of your choice.

YELLOW CHILLI DIP

Ingredients

Hazelnuts 4 tablespoons
Fresh yellow chillies 3-4
Olive oil 4 tablespoons
Cumin seeds ½ teaspoon
Onion, chopped 1 large
Garlic, chopped 5-6 cloves
Tomato, roughly chopped 1 large
Fresh coriander leaves 4-5 sprigs
Salt to taste
Crushed red chillies ½ teaspoon
Lemon juice 2 tablespoons



Method

1. Crush the hazelnuts in a mixer and set aside.
2. Heat two tablespoons of oil in a pan, add cumin seeds. When they begin to change colour, add onion and garlic and sauté.
3. Crush the fresh yellow chillies in a mixer. Add to the onions in the pan and continue to sauté.
4. Crush the tomato and coriander leaves in a mixer and add to the mixture in the pan and continue to sauté.
5. Add salt and mix well. Add crushed hazelnuts and stir for a minute or two.
6. Add crushed red chillies and turn off the heat.
7. Transfer the mixture into a bowl and add lemon juice and the remaining olive oil.
8. Mix and serve as a dip.

OLIVE TAPENADE

Ingredients

Black olives, pitted 15-20
Fresh basil leaves 6-8
Garlic 8-10 cloves
Sea salt to taste
Olive oil 1 cup

To serve
French bread 1-2 loaves



Method

1. Slice the olives and remove the seeds.
2. Put them in a grinder. Add fresh basil leaves, garlic, sea salt, half the olive oil (preferably cold pressed extra virgin olive oil) and grind to a smooth paste.
3. Add the remaining olive oil and mix.
4. This can be used as a dip or a salad dressing.
5. Cut diagonal slices of French bread, spread some tapenade over it and serve.

Healthy (non)Fried Brown Rice

Take day old brown rice, throw it in a pan with a healthy diced meat of some sort (like soy sausage, ham chunks, etc). Heat them up a bit, add greens/veggies of your choosing. I like frozen spinach myself, but this is up to you. Break an egg over it, and stir everything up. Makes a good breakfast, lunch, or dinner!

Oatmeal raisin

Oatmeal Swirl bars Makes 10 servings
1/2 cup brown sugar firmly packed
1/2 cup whole wheat flour
1/2 cup rolled oats
1/3 cup powdered skim milk
1/4 cup walnuts (optional)
1 teaspoon ground cinnamon
1/2 teaspoon baking powder
1 dash salt
1/2 cup applesauce
1 medium egg
1 tablespoon oil
1/2 teaspoon vanilla extract

Heat oven to 325 degrees. Line a 9 inch square baking pan with waxed paper, leaving about a 1 inch overhang on two sides of pan. Lightly coat waxed paper with nonstick cooking spray.
In medium bowl, stir together sugar, flour, oats, milk powder, nuts, cinnamon, baking powder and salt. In a small bowl, beat together applesauce, egg, oil, and vanilla. Add to flour mixture, stirring until thoroughly mixed and moistened. Pour into baking pan and spread evenly.
Bake 40 to 45 minutes. Cool on wire rack 30 minutes. These bars can stored up to 1 week in an airtight container in the refrigerator. PER SERVING: 189.4 Calories, 6.1 g Total Fat, 2.5 g Saturated Fat, 48.5 mg Cholesterol, 206.5 mg Sodium, 26.2 g Total Carbohydrate, 1.8 g Dietary Fiber, 8.2 g Protein, 104.3 mg Calcium.

Protein chocolate cake

30g Vanilla protein powder
40g Oats
40g Flour
1tbs Sugar
1tbs Natural unsweetened cocoa powder
0.6dl Skimmed milk

If the metric measurements are confusing you just use 1/4 cup for the protein, oats, flour and milk, and work from there. Should be close enough…

Mix everything together and split into 8 equal parts.

Bake in oven for 10 minutes at 200C/390F.

Each serving has the following data:

62 Calories
4.5g (29%) Protein
0.8g (11%) Fat
9.4g (60%) Carbs

Protein bars

1 cup Natural peanut butter
8 tablespoons honey
1&1/4 cups whey protein powder
1 cup of uncooked oatmeal
Mix the peanut butter and honey in a bowl, microwave on full for 80 seconds. Add the rest and mix together can add raisins/nuts etc to taste. I also put a little honey on top and then sprinkle some granolo on top. Then Smooth into 13×9 tray and leave for 20 minutes. Cut into 10 to 12 equal bars and wrap and store in fridge!!

Contains:
285 Calories
13 Fat
3 Sat
3 Poly
5 Mono
22 Carbohydrates
25 Protein

Recipe: Quiche

Ingredients


1/2 cup chopped onion

1 egg

2 egg whites

1/2 cup fat-free sour cream

6 ounces lean ham, chopped (about 1 1/4 cups)

6 ounces shredded low-fat Swiss cheese

1 ready-made 9-inch pie crust


Directions

Preheat the oven to 350 F.

Spray a skillet with cooking spray. Add the onions and cook over medium heat until tender.

In a large bowl, whisk together the egg, egg whites and sour cream. Stir in the sauteed onions, ham and cheese. Pour the mixture into the unbaked pie shell.

Bake until the eggs are set and lightly browned, about 40 minutes. Cut into 6 wedges and serve immediately.

Recipe: Lean country-style breakfast sausage

Ingredients

1/2 pound lean ground pork loin
1/2 pound ground turkey breast
1 teaspoon sugar
1 teaspoon dry mustard
1 teaspoon onion powder
1 teaspoon sage
1 teaspoon ground black pepper
1/2 teaspoon red pepper flakes (optional)


Directions

In a large bowl, mix all the ingredients together. Form the mixture into 12 patties.

Spray a large, nonstick skillet with cooking spray and place over medium heat. Add the patties and cover. Cook until browned and juices run clear, about 5 minutes on each side. If using a thermometer, cook until internal temperature reaches 165 F.

Transfer to a serving platter and serve immediately.

Looking for healthy and delicious recipes: Dinner

1. Pat’s Cannelloni:

Whole-wheat flour tortillas
Fat-free ricotta cheese
Spaghetti sauce

WHAT TO DO:

Spread a flour tortilla with
fat-free ricotta cheese. Roll it up.
Top with pasta sauce.
Microwave 2 ½ to 3 minutes.

VARIATIONS: add Parmesan to the ricotta, top with shredded low fat mozzarella, top with mushrooms, or add a little cooked lean ground beef to the sauce.

380 calories, 63 fat calories per cannelloni (without added variations)

2)Beef Stir Fry with Rice

Makes 4 servings

2 cups uncooked rice
Sauce ingredients:
¾ cup hot water
½ teaspoon beef bouillon base (or ½ cube)
2 tablespoons reduced sodium soy sauce
2 tablespoons seasoned rice vinegar
1 rounded tablespoon cornstarch
Vegetable oil spray
12 ounces beef sirloin, sliced in thin strips
1 teaspoon sesame oil
½–1 tablespoon fresh ginger root, grated
½–1 tablespoon garlic, minced
1 cup celery, chopped
1 red pepper, sliced
1 cup pea pods
1 can (5 ounces) sliced water chestnuts, drained

How to prepare:Start rice cooking. Combine sauce ingredients in a small bowl. Spray a non-stick skillet or wok with vegetable oil spray and sauté beef strips until barely done. Remove beef and set aside. Measure sesame oil into wok and add ginger and garlic. Add celery and red pepper, cooking 1 minute. Add pea pods and water chestnuts followed by the sauce and beef strips. Cook 1 or 2 minutes longer,
allowing sauce to bubble and thicken. Serve over hot rice.

Nutritional Value: 530 calories, 5 grams fat, 480 milligrams sodium per serving (about 1½ cups stir-fry with 1½ cups rice).

Variations:
Substitute chicken, turkey tenderloin, halibut shrimp, scallops, pork loin, or tofu in place of beef.

Any combination of vegetables will work. Experiment with your favorite veggies. To save time and keep fresh ginger root fresh, chop in food processor and freeze in small container.

Looking for healthy and delicious recipes: Lunch

1. Leek and Potato Spanish Omelette

This recipe will bring a touch of sunshine to your table with the colorful mix of green and yellow. Leeks are a great vegetable as they are quick to prepare and provide lots of flavor, as well as the nutrients beta-carotene and folate. Eggs are a cheap and nutritious base for many meals. What’s more, they are perfectly packaged for cooking for one, which makes them very versatile. Eggs are a source of protein and Vitamin D, which is important for bone health.

Ingredients (Serves one)

100g (4oz) potatoes, peeled and cubed
1 small leek, trimmed, washed and chopped
2 eggs
2 tablespoons semi-skimmed milk
1 teaspoon chopped chives
1 tablespoon olive oil
freshly milled black pepper

Method

1) Boil the potato cubes in a pan of water for 5 minutes, then add the leek and cook for a further 3 minutes, until just tender. Drain well.

2) Beat together the eggs, milk and chives.

3) Heat the oil in a 20cm (8 inch) non-stick frying-pan and arrange the leek and potato over the base. Pour the egg mixture over the top and cook over a medium heat until the edges of the egg mixture start to set.

4) Pre-heat the grill to a medium heat. Place the pan under the grill to set and finish cooking the top of the omelette.

5) Remove from under the grill and leave to stand for a minute before carefully turning out on to a warmed serving plate and cutting into wedges to serve.

N.B. If possible use a pan with a metal handle, but remember this will get hot under the grill! If you don’t have a metal handled pan, wrap the pan handle with several layers of tin foil. Don’t forget to use an oven glove!

Calories per omelette: 300
Fat per omelette: 15 g

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2. Mahi Mahi Tacos

These are delicious and easy to make.

1/2 lb. Mahi Mahi fillets (per person) cut into approximately 4 long strips (Tip: Costco has frozen wild Mahi Mahi fillets individually packaged. Each is about 1/2 lb.)

1. Heat grill and baste with olive oil spray (or similar)
2. Brush Mahi Mahi with marinade
3. When grill is hot, place Mahi Mahi on grill and turn after about 4 minutes. Brush on more marinade and cook another 5 minutes or so.

Looking for healthy and delicious recipes: Breakfast

1) Tasty Ice Cream in 2 minutes

Try this easy to make dessert idea. It is low in fat, and it is better than your average sundae.

Preparation Time 2 min | Cooking Time 0 min | 1 servings

Ingredients:

1 Nature’s Valley Peanut Butter granola bar
1 scoop low-fat vanilla ice cream
2 teaspoons maple syrup

Steps

1. Scoop out ice cream into dish and crumble granola bar on top of ice cream.
2. Top with syrup and enjoy!

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2.High fiber & protein!

Carb Chopper whole wheat tortilla (From Sam’s Club or your own tortilla. This one has 8 grams fiber)

1/2 cup Egg Beaters Southwest flavor (or use Garden Veggie if you don’t like spicy)

2 tbs. 2% shredded sharp cheddar cheese (or other reduced fat cheese)

2 tbs. salsa (I like Carlita’s white corn & black bean).

Scramble eggs with non stick cooking spray. Place all ingredients in tortilla and microwave for 30 seconds to melt cheese and warm tortilla. These are great to heat up if you make them the night before.

One burrito is approximately 200 calories and very filling.

RECIPE: HALIBUT WITH WATERCRESS PESTO

The watercress in this pesto is a fresh-tasting alternative to basil – the clean, peppery flavour harmonises beautifully with the halibut, wheather it is grilled or griddled. Served with a mixture of roasted vegetables, it makes a superb dish for supper a deux.

Serves: 2

Ingredients:
2 halibut steaks, each about 200 g (7oz)
Salt and black pepper
FOR THE PESTO
85 g (3 oz) watercress
2 tablesspoons pine nuts
55 g (2 oz) freshly grated parmesan cheese
5 tablespoons olive oil
3 cloves garlic
watercress leaves, to garnish

Directions:
1.Place the halibut under a moderately hot grill or on a lightly oiled griddle pan, season with salt and pepper and cook for 4-6 minutes on each side, or until cooked through.
2.To make the pesto, place the watercress, pine nuts, parmesan, olive oil and garlic in a food processor and process to a puree. Serve the salmon with the pesto, and a mixture of roasted vegetables.

Nutrients (per servings):
Calories: 665
Carbohydrate: 1g
Sugars: 1g
Protein: 49g
Fat: 52g
Saturated: 11g
Fibre: 1g

RECIPE: MANGO AND CHAMPAGNE SORBET

This special occasion dessert gets a lift from champagne, but a dry sparking wine makes a good substitute. The sorbet looks elegant served in glasses, rather than dessert dishes.

Serves: 4
Ingredients:
4 ripe mangoes, pureed to give about 500 ml (18 fl oz) puree
250 ml (9 fl oz) champagne or dry sparking white wine
Juice of 1 lime
50 g (1 ¾ oz) icing sugar
2 egg whites
Lime slices, to garnish

Directions:
1.Place the mango puree in a large bowl and pour in the champagne and lime juice. Sieve in the icing sugar and mix the ingredients together well.

2.Pour the mixture into a shallow, freezerproof plastic container, cover and freeze for about 3 hours, until half-frozen and mushy.

3.Put the egg whites in a large, dry bowl and whisk them until stiff. Spoon in the mango mixture and fold together lightly with a metal spoon.

4.Pour the mixture into a freezerproof container, cover and freeze for about 2 hours, or until firm. Serve straight from the freezer, with langue de chat biscuits, and garnish with lime slices.

Recipe: Chicken Chilli

1 tablespoon olive oil
2 cups chopped onion
4 large garlic cloves, minced
1 pound skinless boneless chicken breasts or chicken tenderloins, washed and cubed
1 large jalapeno pepper, seeded, finely chopped
1 teaspoon ground coriander
2 teaspoons ground cumin
2 cans (14.5 ounces each) diced tomatoes in juice
2 cans Great Northern beans (16 oz) drained and rinsed well
juice of 1 lime
2 cups frozen corn kernels, thawed, or fresh
salt and freshly ground pepper to taste
1/2 cup sour cream
1/4 cup finely chopped red onion
2 tablespoons chopped cilantro

PREPARATION:

Heat olive oil in a large nonstick saucepan over medium-high heat. When oil is very hot, add onion and garlic; saute until onion begins to brown, Add cubed chicken and brown on all sides; add chopped jalapeno, coriander, cumin, crushed tomatoes and beans.

Reduce heat and simmer for about 5 minutes; add juice of one lime and stir in the corn kernels. Season with salt and pepper, to taste.

Cook chicken chili, stirring occasionally, for 5 minutes longer; serve with sour cream, chopped red onion and chopped cilantro.