Serves: 4-6
Ingredients
1 can Rhodes Country Kitchen Tomato, Onion and Garlic
400g new potatoes, cooked and sliced (about 1cm)
125g bacon or chorizo sausage, chopped
1 red, yellow or green pepper, sliced
90g chedder cheese, grated
handful of chopped parsley
6 large free-range eggs
1 tbsp (15ml) olive oil
1 onion, chopped
Method
Preheat oven to 180C
Heat olive oil in frying pan and saute onions and pepper for about 5 min. until soft.
Add chopped bacon or chorizo sausage and fry for 3 min.
Add sliced potatoes.
Whisk eggs and chopped parsley in a bowl until fluffy and season with salt and pepper.
Add egg mixture to the tomato and potatoes and fold through.
Sprinkle grated cheese evenly on top.
Place the whole pan (if it is oven proof) into the preheated oven, or empty the ingredients into a greased ovenproof casserole dish and bake for 20 min. until the omelette is golden brown and firmly set.
Slice and serve warm as a delicious brunch dish or serve cold with a green salad nd crusty bread for lunch or an easy supper. Also great to fill lunch boxes or pack into a picnic basket.
My Notes
I put the mixture into a greased microwave oven safe dish and cooked it on high for 10 minutes instead of using the oven and it came out just fine.
Source: HealthyFood Healthy You
Serves: 4-6
Dress it up for a dinner party or have it for brunch - this is the perfect summer dessert. The kids will love it too!
Ingredients
4 bananas, frozen overnight
300g fresh or frozen raspberries
2 cups (500ml) plain fat free yoghurt
1/4 cup (60ml) fresh blueberries
1 tablespoon (15ml) toasted almond flakes
Method
- In a blender, blitz bananas to break up
- Add 1 cup (250ml) yoghurt to moisten and blend
- Stir to loosen slightly
- Add raspberries and remaining 1 cup (250ml) yoghurt and blend till smooth (stir it if it needs loosening)
- Scoop out into glasses
- Serve sprinkled with extra berries and toasted almond flakes
- Add less raspberries of you prefer the sweeter flavour from the bananas
- Use vanilla flavoured fat free yoghurt for extra flavour and sweetness
- Use any chopped seasonal soft fruit or berries as a topping instead of fresh blueberries
- Freeze it overnight. Remove from freezer 15 minutes before serving to soften slightly and serve as a berry ice cream
- Substitute raspberries with frozen mixed berries
Source: GI Lean Lifestyle Recipes
Serves: 4
Ingredients
80g pearl barley, uncooked
1000ml vegetable stock
250g tomatoes, canned
100g baby marrows, sliced
150g red onion, chopped
100g corn kernels
200g carrots, chopped, cubed
400g split peas, cooked
fresh parsley, chopped
Method
- Place pearl barley in a large saucepan and add vegetable stock
- Bring to the boil and simmer for 10 minutes.
- Add the rest of the vegetables and bring to the boil again and simmer for 15 minutes.
- Add the split peas and heat thoroughly.
- Sprinkle parsley over the hot soup and serve immediately.
Source: GI Lean Lifestyle Recipes
Serves: 4
Ingredients
300g carrots, cubed
150g celery, chopped
200g tomatoes, canned
150g red onion, chopped
250g cabbage, chopped
100g patty pans, diced
5ml garlic
625ml vegetable stock
100g corn kernels
100g baby marrows, sliced
400g butter beans, canned and rinsed
250ml pasta, uncooked
Method
- In a pot combine all ingredients except corn, baby marrow, butter beans and pasta
- Bring to the boil and reduce heat.
- Simmer for 15-20 minutes.
- Add the corn, baby marrow, butter beans and pasta.
- Simmer for about 10-15 minutes until the vegetables are tender and the pasta is cooked.
Source: GI Lean Lifestyle Recipes
Serves: 2-3
Ingredients
10ml Olive oil
100g onion, chopped
400g butternut, raw and cubed
5ml fresh root ginger, grated
250ml vegetable stock
250ml fat-free milk
400g butter beans, canned and rinsed
season with salt and pepper
Method
- Heat the olive oil in a pan and saute the onions until they are softened.
- Add butternut and ginger and stir-fry for as few minutes.
- Add vegetable stock, milk and salt and pepper and bring to the boil.
- Add butter beans and simmer for 30 minutes.
- Let the mixture cool, and then liquidise.
- Reheat and serve hot.
Source: Cook Yourself Thin
Lemon meringue pie is a British classic and rightly so. Apart from looking stunning with all that swirling cloud on top, it combines contrasting flavours and textures. Although this recipe omits the pastry, you will find that the crunch of the meringue, the softness of the cream and the sharp ouch of the lemon is all that this dessert needs.
Serves 6
Nutritional Information: 266 calories per serving
Ready in 2 hours 35 minutes
Ingredients
The meringue
- 2 free-range egg whites
- 115g caster sugar
The lemon curd
- 2 level tablespoons cornflour
- 100g golden caster sugar
- Juice of 5 lemons and the zest of 2
- 2 free-range egg yolks
- 120ml whipping cream
Method: How to cook zesty lemon meringue mess
1. Preheat a conventional over to 120ºC or a fan-assisted one to 100ºC.
2. First, make the meringue by whipping the egg whites with a handheld whisk until quite stiff, then gradually whisk in the sugar, a tablespoon at a time.
3. Once you are satisfied that you have a feminine and glossy-looking mixture, dollop six blobs onto a baking tray lined with greaseproof paper and pop into the oven for two hours.
4. To make the lemon curd, put the cornflour, sugar, lemon juice (strain this in with a sieve to prevent lumps later) and the lemon zest into a small saucepan over a medium heat.
5. Stir for roughly seven minutes until thickened.
6. Take the pan off the heat for five minutes in order to cool slightly. Beat in the egg yolks with a balloon whisk until combined and set aside.
7. Whip the cream with a handheld whisk until soft but not stiff.
8. To assemble, roughly crunch up the meringue so that you have a mixture of different-sized chunks and textures.
9. Gently fold most of the lemon curd, followed by all the cream (this is important to create the ripple effect) into the meringue before dividing the mess up.
10.
Finish off by running the remaining curd in swirly whirlies over the
mixture in the bowls. You could garnish with some lemon zest or a spot
of mint to smarten it up a notch.
Harry's Tips
1. Meringues keep really well for a couple of days in an airtight container or tin if you wanted to make them ahead of time.
2. If you don't fancy making the meringue, you can always buy it and save yourself the hassle, but make sure that you spend the money on good-quality bought meringue as opposed to that white chalk that sets your teeth on edge.
3. If you're pregnant (or feeding a baby, or if you're an elderly person), then do note that this recipe contains raw eggs.
Source: FreshLiving August 20
Serves 4
Comfort food for those cold winter evenings.
Ingredients
- Glug of oil
-
2 onions, finely chopped
- 3 garlic cloves, finely chopped
- 1 green pepper, chopped
- 1 Tbsp (l5 ml) ground cumin
-
2 tsp (10 ml) ground coriander
- 1 tsp (5 ml) chilli flakes
- 2 x 410g cans chopped, peeled tomatoes
- 1/2 cup (125 ml) vegetable stock
- 2 x 400g cans butterbeans, drained
- 1/2 avocado, sliced
- Coriander, to garnish
- 2 tomatoes, finely chopped 1fz onion, finely chopped
- 1 chilli, finely chopped
- Salt and milled pepper
- Heat oil in a pan. Add onions, garlic and green pepper and saute until soft.
- Add spices and chilli and cook for another minute.
- Add tomatoes and stock and simmer for 10 minutes.
- Add butterbeans and cook to heat through.
- Mix salsa ingredients together.
- Season and place chilli beans in bowls.
- Serve chilli beans topped with salsa, avocado and coriander.
Serves 4
Hearty stuff. Comfort food at its best. Bulk up your pie with extra steak and chunks of potato.
Ingredients
- Oil, for frying
- 8 baby onions, quartered
- 2 large carrots, peeled and sliced
- 600g boneless beef chuck steak
- Seasoned flour, for dusting 1 Tbsp (15 ml) tomato paste
- 2 cups (500 ml) beef stock 1/2 cup (125 ml) beer
- Salt and milled pepper
Pastry:
- 1 roll (400g) ready-rolled short-crust pastry
- Milk, for brushing
-
Preheat oven to 180°C.
- Heat a heavy-based pot.
- Add a glug of oil and saute onions and carrots until golden. Remove from pot and set aside.
- Cube beef. Toss in seasoned flour and pan-fry in batches to brown.
- Return onions and carrots to pot and add remaining ingredients. Season.
- Simmer partially covered for 45 minutes, until mixture has reduced and thickened. Cool.
Pastry:
-
Cut pastry to fit into 4 small (7cm) ramekins. Spoon in beef mixture and cover with pastry.
- Cut a small hole in the centre of pastry and brush with a little milk. Bake for 20 minutes, or until crisp and golden.
- Instead of carrots, use parsnips or potatoes.
- Add curry paste for a spicy option.
Serves 4 - 6
SHORT CRUST PASTRY
250g Flour
125g Butter
1 /2 tsp Salt
2-3 tsps Douglasdale Milk
1 Whole Egg
Method
- Sift dry ingredients.
- Make a well in the centre.
- In the well place egg, softened butter and milk.
- Bring all the ingredients together with fingertips.
- Be careful not to handle too much, allow to rest in the fridge for 30 minutes before rolling.
(Note: If pastry becomes too crumbly while mixing add a little egg white.)
FILLING
200g Roasted Butternut
50g Feta Cheese
5g Rosemary
4 Eggs
500ml Douglasdale Milk
Salt and Pepper
Method
- Preheat oven 160ºC.
- Roll out pastry on a well floured surface and line a flan dish. (size: 23cm)
- Line flan dish with pastry.
- Place the rosemary, butternut and feta evenly into dish.
- Whisk the eggs and Douglasdale Milk together and season.
- Pour the Douglasdale Milk mix into flan.
- Bake for 45mins.
