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Curried fish with mango salsa (Serves 4)0 Comments

admin | 10:19 am | June 13, 2012 | Recipes

mangosalsa

1 mango – peeled and diced

1 red onions, chopped

1/2 bunch coriander

Juice of 1/2 lime

Salt to taste

1 Tbs olive oil

1 tsp curry powder

4x small fish fillets (120g each)

For the mango salsa, combine the mango, red onion, coriander, lime juice and salt in a glass bowl. Set aside.

For the fish rub, mix together 1 tablespoon of olive oil, curry powder and garlic pepper in a small bowl. Rub this mixture onto both sides of the fish fillets.

Heat the remaining 1/2 tablespoon olive oil in a large pan over medium-high heat. Cook the fish for about 3 minutes on each side or until it flakes easily with a fork.

Serve with the mango salsa.


Orange Roasted Chicken (Serves 4-6)0 Comments

admin | 10:12 am | | Recipes, Uncategorized

Ingredients

2 Tbs olive oil

125ml chicken stock

1 whole chicken, rinsed and patted dry (remove skin id desired)

2 oranges, halved

Salt and pepper to taste

2 cloves garlic, chopped

2 sprigs rosemary

2 sprigs fresh thyme

2 sprigs fresh sage

Preparation

Preheat oven to 350 degrees F (175 degrees C). Pour the chicken broth into a small roasting pan, and set aside.

Squeeze the orange halves over the chicken, and stuff the orange halves into the chicken cavity. Tie the legs together with kitchen twine. Sprinkle the chicken with salt and pepper to taste, then rub in the minced garlic, then lay the herb sprigs onto the breast and around the legs.

Cover the dish with aluminium foil, and bake in the preheated oven for 20 minutes. Uncover and baste the chicken with the pan juices. Continue cooking until the chicken is no longer pink, or until a meat thermometer inserted into the thickest part of the thigh reads 165 degrees F (74 degrees C), 1 to 2 hours. Baste the chicken every 10 to 15 minutes after you uncover it. Once cooked, allow the chicken to rest out of the oven for 10 minutes before slicing.

orangechicken


Shiitake Teriyaki (Serves 2)0 Comments

admin | 2:05 pm | March 27, 2012 | Recipes

shiitake

Ingredients

1 cup dried shiitake mushrooms

¼ cup sake

¼ cup soya sauce

2 tbs. Light brown sugar

2 chopped spring onions

Few drops roasted sesame oil

Preparation

Reconstitute 1 cup dried shiitake by covering with hot water and let stand till caps are completely soft. Cut off and discard stems.

Squeeze excess liquid from caps and slice into 1 cm thick pieces.

Place pieces in a pan with ¼ cup sake, ¼ cup soya sauce and 2 Tbs. Light brown sugar. Bring to boil and simmer uncovered till liquid is almost evaporated, tossing mushrooms occasionally. Remove from heat, cool and chill. Sprinkle with finely chopped spring onions and a few drops of sesame oil. Serve as an appetizer, side dish or over rice.


Mushroom Risotto (Serves 4)0 Comments

admin | 1:49 pm | | Recipes

risotto

Ingredients

4 ½ cups vegetable broth

3 Tbs. olive oil

1 leek, sliced

500g assorted fresh mushrooms (button, black, oyster and portabella)

¾ cup brown Arborio/Risotto rice, uncooked

½ cup dry white wine

½ cup freshly grated Parmesan cheese

¾ tsp. fresh thyme, chopped

Preparation

Bring vegetable broth to the boil, reduce heat and simmer in a medium sized pot. Reduce heat to low, cover and keep broth hot.

Sautee the chopped leaks in a little white wine. Add mushrooms and cook until tender and juices are released. Remove from the pan and set aside.

Heat the olive oil, add risotto rice and stir until coated.

Add remainder of the wine and stir until absorbed.

Gradually add in stock, about 65ml at a time, stirring constantly, and allowing almost all the stock to be absorbed before adding the next addition. Cooking time is about 35-40 minutes.

When rice is tender, stir in the mushroom mixture, parmesan cheese and thyme. Serve hot.


Tropical Smoothie (Serves 4)0 Comments

admin | 5:01 pm | February 20, 2012 | Recipes

250ml low fat coconut milk

250ml apple juice

½ pineapple

1 banana

½ papaya

1 small mango

Blend together with ice and serve

coconut


Super Digestive Smoothie (Serves 4)0 Comments

admin | 4:58 pm | | Recipes

500 ml plain fat-free yogurt

4 Tbs. flaxseeds

2 small papaya

2 tsp papaya seeds

½ pineapple

2 tsp raw honey

Blend ingredients together and serve. Avoid using ice as it retards the digestive process

papaya


Clean Green Smoothie (Serves 4)0 Comments

admin | 4:54 pm | | Recipes

2 heaped scoops wheatgrass or barley grass powder mixed in 1-cup water OR 1 cup juiced mixed greens (lettuce, spinach, beet greens, wheatgrass etc) NOTE: you will need a centrifugal juicer to juice green leafy vegetables or you can ask your green grocer to do it!

5 stalks, celery (including greens), juiced

1 large English cucumber, juiced

250ml apple juice

Blend together with ice and serve chilled. Garnish with cucumber slices.

green-juice


Berry Bliss Smoothie (Serves 4)2 Comments

admin | 2:55 pm | | Recipes, Uncategorized

500ml plain fat-free yoghurt
2 small bananas
1-cup fresh strawberries, sliced
1 cup frozen mixed berries

Blend ingredients together and serve!
berries


Spinach and Strawberry Salad (Serves 4)0 Comments

admin | 8:35 am | November 15, 2011 | Recipes, Uncategorized


spinachstrawberrysalad

3 cups baby spinach

½ red onion, chopped

10 fresh strawberries, cut into halves

Dressing:

1 Tbs olive oil

1 Tbs balsamic vinegar

2 tsp Worcestershire sauce

1 tsp poppy seeds/sesame seeds

2 tsp brown sugar

(Combine the salad ingredients with the dressing)


Oriental Chicken and Cabbage Salad (Serves 4)0 Comments

admin | 8:32 am | | Recipes, Uncategorized

chickencabbage

1 cup coleslaw mix, chopped (carrots and white cabbage)

1 cup red cabbage, chopped

1 spring onion, chopped

1/4 cup slivered almonds

¼ cup sesame seeds

2 chicken breasts, sliced

1 Tbs sesame oil

Dressing:

2 Tbs sesame oil

2 Tbs soya sauce

2 Tbs lemon juice

(Place the almonds and sesame seeds in a non-stick pan and cook on high heat until golden. Lightly fry the chicken breasts in sesame oil and set aside to cool. Combine the salad ingredients with the almonds, sunflower seeds and chicken and mix in with the dressing).


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