Traditional Spanish Omelette

4 large eggs
1 sachet KNORR Three Cheese Packet Sauce
3-4 tablespoons (45-60 ml) olive oil
3 large potatoes, peeled and thinly sliced
1 onion, peeled and finely chopped
2 spring onions, chopped

In a bowl whisk together the eggs and KNORR Three Cheese Packet Sauce.
In a non-stick frying pan heat oil
Add the potato and onion and fry together
When the potato starts to brown a little on the edges add the eggs and spring onion.
Make sure the potato and onions are completely covered by the eggs.
Fry on a low heat until the egg starts to set.
Place a large plate over the pan and flip the omelette on to the plate
Slide the omelette back into the pan to cook the other side.
Keep shaking the pan gently so that the omelette does not stick to the pan.
Once the egg is firm around the edges and soft in the middle, turn off the heat and slide
the omelette on to a serving plate.
Let the tortilla rest for about 5-10 minutes before serving.
Cut into wedges and serve

Grilled Chicken Breast with Tomato and Basil

Served with Green Vegetables - Serves 4 large eaters or 6 medium eaters.
Preparation Time 20 - 25 minutes.

Ingredients:
4 chicken breasts or 8 chicken thigh fillets.
1 (brown) onion, finely chopped.
4 cloves garlic, finely chopped.
2 stems of fresh basil leaves, finely chopped or 6 teaspoons basil paste or Pesto sauce.
A little vegetable oil. Virgin olive oil is good, but any will do.
A selection of vegetables, such as, spinach, broccolli, courgette (zucchini), squash, fresh green
French or runner beans, mushrooms, sweet green pepper and Chinese cabbage. Chop these into
bite size pieces. You may eat as much of these as you wish. Choose whatever you have available.
1 small sweet potato cut into 1cm slices - 125 gram per serve.
1 can Italian tomatoes ( should have no added sugar).

Method:
Gently brown the chicken for 5 to 10 minutes in a frying pan with a little oil. Season with salt and
black pepper. Don’t cook all the way through. Remove from the frying pan and put to one side.
In the same pan, fry the onion and garlic gently, until golden brown. Add the basil leaves and
canned tomatoes and put the chicken back into the frying pan. Simmer until the chicken is cooked,
about 10- 15 minutes. Cut through a piece of chicken to check if it is done. In a separate frying
pan, add a little vegetable oil, a clove of chopped garlic and the vegetables(not sweet potato) and
fry gently until just tender.(If you prefer a milder garlic flavour, then brown the garlic before
adding vegetables.) Salt and pepper to taste. In a small saucepan, add a little water and heat until
boiling. Add the sweet potato pieces and simmer approx 7 minutes until tender. (Or in a microwave
proof dish, cook sweet potato on high for about 5 minutes, until soft.)

Serve and enjoy! Green vegetables and canned tomatoes are all very low gi. Sweet potato is
medium gi, so that’s why you weigh that serving. Chicken has no glycerine response, so eat enough
to get your protein requirement for the day.
Spiced Vegetable Omelette

Ingredients
(Serves 1)
2 large eggs or 3 medium eggs (discard the yoke of the 3rd)
2 tablespoons milk
1 tablespoon of golden linseed/flaxseed
½ teaspoon ground turmeric
½ teaspoon ground cumin
(alternatively replace the turmeric and cumin with 1 teaspoon of curry powder)
1 teaspoon dried mixed herbs
salt and pepper to taste
1 ball of frozen spinach
a small number of frozen peas
1 medium cup mushroom
2 tablespoons of grated cheese (approx 20g)

Method
Place the linseed/flaxseed in a coffee grinder (I use the Braun KM2) and pulse the seeds until
they are loosely ground. Ground linseed/flaxseed is a great ingredient to add to all sorts of
cooking as it will lower the GI of a meal and will add omega-3. Whisk the eggs in a bowl using a
fork then add the milk, ground linseed/flaxseed, spices, herbs, salt and pepper. Continue to whisk
all the ingredients until they are well mixed. Use a good non-stick pan to fry the omelette so that
you only need a small amount of oil. Add the mixture to the pan and 30 seconds later, whilst the
mixture is still runny, add the frozen spinach. Use a spatula to ensure the omelette remains loose
from the pan at the edges. Add the frozen peas and sliced mushrooms to the same side of the
omelet as the spinach. When the omelette is nearly cooked but still moist sprinkle the cheese over
the mushrooms and fold the empty side of the omelette over the cheese. Cook for another minute
and serve with a small salad.

Mediterranean Crunch Salad

Serves 4
A quick and easy salad featuring the bold flavours of the Mediterranean.
Ingredients
1 (±450g) can no salt-added chickpeas
1 cup chopped broccoli florets
1 cup cocktail tomatoes, halved
1 cup finely sliced kale (cabbage
1/2 cup finely chopped red onion
2 tablespoons finely chopped Kalamata olives
3 tablespoons red wine vinegar
1 small garlic clove, minced
1 tablespoon chopped fresh parsley
1 teaspoon chopped fresh thyme

Method
Combine all ingredients in a large bowl. Chill at least 1 hour before serving.

Mexican Chicken

Ingredients (serves 4)
1 teaspoon chilli powder
2 teaspoons dried oregano
1 teaspoon ground coriander
2 garlic cloves, finely chopped
2 tablespoons olive oil
8 small chicken drumsticks
1 medium onion, quartered, thinly sliced
400g can chopped tomatoes
375g chunky salsa (see recipe below)
2 cups salt-reduced chicken stock
400g can red kidney beans, drained, rinsed
1/3 cup white long-grain rice
2 tablespoons chopped fresh coriander
Fresh coriander leaves, to serve

Method
Preheat oven to 180°C/160°C fan-forced. Combine chilli powder, oregano, ground coriander, garlic
and half the oil in a large bowl. Add chicken. Rub chilli powder mixture over chicken.
Heat remaining oil in a flame-proof baking dish over medium-high heat. Cook chicken, turning, for 5
minutes or until browned. Remove from heat. Add onion, tomato, salsa and stock to pan. Turn
chicken to coat.
Bake for 50 minutes, turning chicken halfway through cooking. Add beans and rice. Bake for 20 to
25 minutes or until rice is tender and chicken cooked through. Stir in chopped coriander. Sprinkle
with coriander leaves. Serve.

Mexican Salsa

Salsa Recipe
Salsa is a Mexican topping made of tomatoes, onions, peppers, and a few other ingredients.
1 white onion
1/2 bunch cilantro
3 tomatoes or 1 Can of diced tomatoes
1 large red jalapeño pepper
1 small can of chilli peppers
The juice of 2 limes
1/2 tsp. salt
1/2 clove garlic (chopped)
1/2 tsp. pepper

Method
Cut the tomatoes. Put them in a bowl. Remove the seeds and chop up the tomatoes.
Chop the onion, the jalapeño pepper, the cilantro and the chilli peppers
Now mix the jalapeño pepper, the cilantro, the chilli peppers, tomatoes, and onions.
Add the lime juice, crushed garlic clove, salt, pepper & sugar.
Mix well and your salsa is ready.

Tips
Salsa is best the day after making it, giving the ingredients time to blend. Milder salsa can be
made by substituting sweet peppers for the jalapeño and chilli peppers. Hotter salsa can be made
by increasing the peppers and adding a finely chopped habanero pepper. Blend some or all of the
salsa for a smoother texture. Use clean rubber gloves to chop habanero peppers, or your hands
will burn for several hours.
Warnings Wash your hands thoroughly with soap and water after handling the peppers. Pepper
juice can sting quite badly if you rub your eyes or touch a cut before washing your hands. If you
have a cut on your hand wear rubber gloves that does not have powder in it. If you are young ask a
grownup to help you chop the vegetables as you could cut yourself.
Watermelon Salad With Tomatoes, Feta Cheese and Mint

Serves 4
This colourful salad makes a great addition to any summer cookout.

Ingredients
2 to 3 cups watermelon in bite-sized chunks, seeds removed
2 small ripe tomatoes, quartered
50 to 80 grams Feta cheese, crumbled
2 tablespoons prepared balsamic vinaigrette dressing
2 to 3 tablespoons chopped fresh mint

Method
On a large platter or individual plates, arrange watermelon, tomatoes and cheese. Drizzle with
vinaigrette and top with mint.

Pineapple-Cucumber Salad

Serves 4 to 6
Serve as a side dish or condiment. It is also delicious rolled into lettuce wraps.

Ingredients
3 cups chopped fresh pineapple
2 cucumbers, peeled, seeded and sliced
2 green onions, thinly sliced
1/4 cup roughly chopped mint
1/4 cup lime juice

Method
In a large bowl, gently toss all ingredients together and serve.

Carrot Date Muffins

Makes 12 muffins
Moist, sweet and subtly spiced, these muffins will become a new favourite.

Ingredients
2 medium carrots, peeled and coarsely grated
1 cup chopped pitted dates
½ cup chopped walnuts
¼ cup olive oil
2 eggs, lightly beaten
¼ cup plus 2 tablespoons pure golden syrup
¾ cup white flour or organic flour
¾ cup fine almonds
2 teaspoons baking powder
½ teaspoon fine cinnamon
½ teaspoon fine nutmeg
½ teaspoon sea salt

Method
Line 12 muffin cups with paper liners or oil with natural cooking spray and set aside. Preheat oven
to 180°C. Place carrots and dates in the bowl of a food processor. Pulse and then blend until finely
chopped. Add walnuts and pulse to finely chop. Transfer to a bowl; add oil, eggs and golden syrup,
stir to combine completely. In a separate bowl, combine all remaining dry ingredients. Pour liquid
ingredients over dry ingredients and stir until just combined. Spoon batter into prepared muffin
tins and bake for 20 to 25 minutes or until a toothpick inserted in the centre of a muffin comes
out clean. Cool on a wire rack.

Christmas Cake

Preparation Time 30minutes

Cooking Time 180 minutes

Ingredients (serves 20)

510g (3 cups) sultanas
265g (1 ½cups)raisins
155g (1 cup) currants
150g (1 cup) pitted dates, finely chopped
1 x 100g pkt red glacé cherries, quartered
75g (½ cup) seedless raisins
75g (½ cup) dried pineapple, finely chopped
50g (½ cup) mixed peel
185ml (½ cup) brandy
2 tsp finely grated orange rind
Melted butter, to grease
250g butter, at room temperature
200g (1 cup, firmly packed) brown sugar
4 eggs
300g (2 cups) plain flour
2 tsp mixed spice
Blanched almonds, to decorate
Red glacé cherries, extra, halved, to decorate
2 tbs brandy, extra

Method
Combine sultanas, raisins, currants, dates, cherries, raisins, pineapple, mixed peel, brandy and
orange rind in a large bowl. Cover with plastic wrap and set aside, stirring occasionally, for 2 days
to soften. Preheat oven to 150°C. Brush a round 22cm (base measurement) cake pan with melted
butter to lightly grease. Line the base and side with 3 layers of non-stick baking paper. Use an
electric beater to beat butter and sugar in a bowl until pale and creamy. Add eggs, 1 at a time,
beating well between each addition until just combined. Add butter mixture to fruit mixture and
stir to combine. Add flour and mixed spice and stir until well combined. Spoon into prepared pan
and smooth the surface. Lightly tap pan on bench top to release any air bubbles. Arrange
almonds and cherries on top of the cake. Bake in oven, covered with foil, for 2 hours 40 minutes to
3 hours or until a skewer inserted into centre comes out clean. Drizzle hot cake with extra
brandy. Set aside to cool before turning out.
Notes
You can make this cake up to 3 months before eating. Cover with plastic wrap and store in an
airtight container in a cool, dark place.

Lemon Garlic Chicken Breast with Roast Potato Medley

Makes 4 servings

Ingredients
4 boneless, skinless chicken breasts
1 tablespoon fresh lemon juice
½ teaspoon lemon zest
1 tablespoon olive oil
2 cloves garlic, pressed or finely chopped
Salt
Freshly ground black pepper

Method
In small bowl, whisk together lemon juice and zest, olive oil and garlic. Season with salt and pepper
to taste. Place chicken breasts in baking dish and pour lemon garlic mixture over chicken, turning
to make sure they’re coated.

Turn on grill and cook 3 to 5 minutes on each side, depending on size. Chicken should be just
turning opaque.

Roast Potato Medley

1large potato, scrubbed and cut into cubes

2 large sweet potatoes, peeled and cut into cubes
3 tablespoons olive oil
1 teaspoon dried thyme
1 tablespoon salt
½ teaspoon coarsely ground black pepper

Flat leaf parsley, chopped (optional) Preheat oven to 220 °C. Toss potatoes with oil, thyme, salt
and pepper in a large bowl.

Cabbageslaw with Apples and Pecan Nuts Serves 4 to 6

A colourful, simple and absolutely delicious slaw for any season.

Ingredients
2 cups shredded green cabbage
2 cups shredded red cabbage
1 tablespoon apple cider vinegar
1/8 teaspoon fine sea salt
1/8 teaspoon ground black pepper
2 apples, cored and very thinly sliced
1/2 cup Pecan nuts, chopped

Method

In a large bowl, toss together green and red cabbage, vinegar, salt and pepper. Just before

Serving, add apples and nuts, toss again.

Chicken Lentil Curry

Ingredients
(Serves 4)
3 medium sized chicken breasts
7oz/200g red split lentils
1 large or 2 small onions
½ fresh green chilli (optional)
1 tea spoon of ground turmeric
2 tea spoon of korma curry powder
1 teaspoon freshly chopped ginger
1 teaspoon salt
1 teaspoon whole cumin seeds
3 cloves of garlic
½ teaspoon cayenne pepper
2 tablespoons lemon juice
¼ teaspoon ground cinnamon
¼ teaspoon ground nutmeg

Method:
Peel and finely chop half of the ginger and place in a pan with the sliced onions, lentils, and
turmeric and korma powder. If you like your curries hot then add the sliced green chilli now.
Add 2 pints/1 litre of water to the pan, cover with a lid and bring it to a simmer. Turn the heat
right down and leave it to simmer for 40 minutes. Leave the lid very slightly ajar to stop it boiling
over.
Cut the chicken into small cubes and add to the pan. Cook for another 25 minutes until the meat is
done. It is crucial that you remember to stir the pan regularly (every 5-10 minutes) as it is at this
stage that it is most likely to burn.
Heat the oil in a frying pan and once hot, fry the whole cumin seeds for 30 seconds. Add the
remaining chopped ginger and garlic and fry for a minute more. Add the cayenne pepper in the pan
and mix in with the other spices then immediately put the whole lot in main pot.
Put the lemon juice, salt, nutmeg and cinnamon in the main pot and cook for another 3 minutes.
Serve with long grain or basmati rice.

Variations
If you like a fruity curry then you can add a handful of chopped apricots at the same time as the
chicken.

Baked fish with crunchy nut topping Serving size: Serves 4

An easy and delicious way to get more fish into your diet.

INGREDIENTS
800g cape hake fish fillets, thawed
1 cup (70g) fresh breadcrumbs
½ cup chopped parsley
¼ cup (35g) macadamias, chopped
grated rind and juice of 1 lemon
2 avocados, sliced
100g snow pea sprouts, trimmed
2 tablespoons olive oil
kJ 2780, fat 48g, sat fat 10g.

METHOD

Preheat oven to 210°C or 190°C fan. Line a baking tray with baking paper. Place fish on
prepared tray. Combine breadcrumbs, parsley, macadamias and lemon rind and season to
taste. Sprinkle over each piece of fish and drizzle with a little oil. Bake for 15 minutes,
until fish flakes easily with a fork and is no longer transparent.
Meanwhile, toss together avocado and snow pea sprouts. Drizzle with combined oil and
lemon juice and season well. Serve with fish.
Roasted Mushroom & Lentil Cakes

Ingredients (Serves 4)

½ cup/100g dried red lentils

2 cups/150g mushrooms, sliced
2/3 cup/75g walnuts, chopped
1 medium onion
1 egg
1 tablespoon Worcestershire sauce
1 teaspoon mixed herbs/Italian seasoning

Method

Cook the lentils in boiling water for 10 minutes, skim off any scum then simmer for a further 15
minutes. Meanwhile finely chop the onion, mushrooms and walnuts
Drain the lentils, then when cooled combine with all the other ingredients in a mixing bowl. Use
your hands to mix the ingredients together. Lightly grease a baking tray with a little butter. Form
the mixture into four evenly sized cakes using a pastry cutter or similar and place them on the
greased baking tray. Cook at 180°C for 25-30

Lemon Fish

Ingredients:
4 white fish fillet (Hake)
1 tbsp Olive oil
1 tbsp fresh lemon juice (1.3 grams of carbs)
1 garlic clove, thinly sliced (0.9 grams of carbs)
4 tbsp whole milk ricotta cheese (1 gram of carbs) –or any other
cheese of choice
4 tbsp plain yoghurt (2.8 grams of carbs)
1 tbsp fresh chives, optional (0.6 grams of crabs)

Method:
Preheat oven to 200 °C. Place fish in aluminium foil packet with oil, garlic & lemon juice. Place fish
packet in oven. Mix the ricotta cheese with yoghurt & stir in snipped chives. When fish is done,
remove & serve with ricotta/yoghurt sauce.

Greek Chicken
Ingredients:
1 pound boneless chicken
1/2 cup crumbled feta cheese (3 grams of carbs)
1/2 tsp dried oregano (0.5 grams of carbs)
1 tbsp lemon juice (1.3 grams of carbs)
1 tbsp olive oil
salt and pepper to taste
1 cup chicken broth
1/2 cup tomato diced (5.8 grams of carbs)
1 cup fresh spinach (2.4 grams of carbs)

Method:
Flatten chicken. Combine feta, lemon juice and oregano. Spread over chicken. Fold chicken to enclose
filling; secure with a toothpick. Heat oil in a skillet until hot. Add chicken and cook until golden brown.
Mix chicken broth, tomato and spinach. Add to skillet, heat to boiling. Reduce heat to low; cover and
simmer 8-10 minutes. Serve.

Apple Oat Cake

Ingredients:
Cake
· 1 cup plain flour
· 1/3cuprolled oat
· 1/3cupbrown sugar
· 1 teaspoon cinnamon
· 1/4teaspoonnutmeg
· 1 pinch salt
· 4 tablespoons natural set low-fat plain yoghurt
· 1/2teaspoonbaking powder
· 1/2teaspoonbaking soda
· 1/3cupunsweetened apple juice
· 1 teaspoon vanilla essence
· 2 small eggs (or 1 jumbo one)
· 500 gred apples, peeled cored and diced
· 1 tablespoon extra virgin olive oil
· vegetable oil cooking spray

Topping
1 apple, grated
1 tablespoon natural set low-fat plain yoghurt
1/2teaspoonextra virgin olive oil 2 tablespoons rolled oats
1/4cupplain flour 1/2tablespoonbrown sugar
Directions:
Prep Time: 20 minutes
Total Time: 50 minutes
Lightly spray cake tin (round or square medium size) with spray vegetable oil. Preheat oven to 180
degrees Celsius (moderate heat). Cake: Combine in a bowl all dry ingredients (flour, oats, brown
sugar, baking powder and baking soda, nutmeg, cinnamon, salt). Combine in a small separate bowl
yoghurt and olive oil, then add to dry ingredients. Add apple juice and eggs and beat until
combined, then fold in the apples. Spoon mixture into prepared cake tin. Topping: Mix yoghurt and
olive oil in a bowl. Combine oats, flour, sugar and grated apple. Mix until it is a crumbly texture (If
too moist you may add pinches of flour, however the crumble effect will still happen after
cooked). Crumble mixture over top of cake batter and bake for 30-35 minutes or until cake is firm
and bounces back when lightly touched

CREAMY CHICKEN SALAD WITH YOGURT AND APPLES

Serves 4 to 6

Prepare this salad ahead of time and serve chilled, if you like. Spoon into avocado halves and serve
with whole wheat crackers for a refreshing lunch or dinner.

Ingredients
1 cup low-fat cottage cheese
2 teaspoons lemon juice
1 teaspoon Dijon mustard
 1 teaspoon honey
2 tablespoons non-fat plain yoghurt
2 tablespoons non-fat milk
Salt and pepper to taste
500g cooked skinless, boneless chicken breast, chopped
3/4 cup finely chopped celery
1 green onions, thinly sliced
1 med. granny smith apple, cored, peeled and chopped

Method :Put cottage cheese, lemon juice, mustard, honey, yoghurt, milk, salt and pepper into the
blender and purée until smooth; set aside.
Put chicken, celery, onions and apples into a large bowl. Pour over cottage cheese
mixture and stir gently to coat. Serve immediately or cover and chill until ready to serve

Citrus Chicken

165g boneless, skinless chicken breast

1 tbsp fresh coriander leaves, chopped
1/4 tsp dried ginger
1 clove minced garlic
Juice of ½ lime
1 cup (165g) cooked spinach
1 tsp light butter
Black pepper to taste Mix together the coriander leaves, ginger, garlic and lime and rub onto
chicken breast. Wrap chicken in foil and bake in oven preheated to 180 degrees for about 25
minutes. Mix the butter and pepper into the spinach and serve with the chicken.

Healthy Egg White Western Omelette

Ingredients
§ 1/2 Tbsp. olive oil
§ 1/3 cup chopped onion
§ 1/3 cup chopped bell pepper
§ 1/4 tsp. black pepper
§ 4 egg whites
§ 2 Tbsp. low-fat, shredded cheddar cheese
Directions Heat olive oil in a non-stick skillet at medium high heat and sauté onions and peppers
for three to four minutes. Whisk egg whites lightly with black pepper and pour on top of
vegetables. Cook until partially set; top with shredded cheese and fold over half of omelet. Cook
for about 1 more minute until set and serve

Mexican Bean Soup

Serves 6
This is a very nice, spicy bean soup for the last of the cold
winter days.
Ingredients
200g red kidney beans, soaked overnight
1 large onion, chopped finely
1 Tbsp virgin olive oil
1 red chilli, seeded and chopped finely
1 large clove garlic, sliced finely (use only fresh garlic – not tinned ready made garlic)
1 tsp mild chilli powder
1 Tbsp coriander leaves
 1.5L well-flavoured vegetable stock
1 Tbsp tomato purée
Salt and freshly ground black pepper – to taste
40g Cheddar cheese, grated

Method
Drain the beans and rinse thoroughly under cold running water, then set aside until needed. Cook
the onion in the oil until soft, then add the chilli, garlic, and chilli powder and cook for another
minute. Stir the beans into the pan then add the coriander, stock, tomato purée and seasoning.
Bring the soup to the boil and boil for 10 minutes, then simmer slowly for 45 – 60 minutes, until
the beans are soft. Allow the soup to cool, then purée in a blender or food processor. Rinse the
pan, return the soup to it and reheat gently, seasoning to taste with salt and pepper. Scatter the
cheese over the soup just before serving.

(Note – you don’t need to purée the soup if you prefer a coarse textured soup)

Breakfast Wrap Serves 2

This is a super tasty way to get vegetables into the morning meal
and you can change it up to suit your taste. Try substituting
broccoli or asparagus for the spinach; add sausage or veggie
sausage; use warm whole wheat tortillas.

Ingredients
Natural spray oil
2 cups packed baby spinach (or 1 cup frozen, then thawed and squeezed)
3 eggs, beaten
Salt and ground black pepper, to taste
1/3 cup grated mozzarella cheese
2 whole wheat tortillas, warm

Method

Heat a large skillet over medium-high heat. Spray with oil, add spinach and cook, tossing often, until
just wilted, about 1 minute. Add eggs, salt and pepper and cook, tossing gently, until fluffy and cooked
through, 3 to 4 minutes. Remove from heat, add mozzarella and toss again. Spoon egg mixture onto
tortillas, fold and serve right away or wrap in foil to eat on the go.

Fish Rolls with Tartar Slaw and Sweet Potato Fries

Serves 4

Everyone will enjoy this quick-and-easy family-friendly dinner.

Ingredients
2 cups roughly chopped cabbage
1/2 cup grated carrots
1/4 cup prepared tartar sauce
1 package lightly breaded fish sticks
4 Whole-wheat bread rolls
4 large lettuce leaves

Method
While potatoes are baking (see recipe below), toss together cabbage, carrots and tartar sauce in a
small bowl. Refrigerate. When potatoes have 15 minutes left to cook, prepare fish sticks according
to package directions. Toast rolls and layer with lettuce, slaw and fish pieces. Serve with sweet
potato fries.

CHICKEN AND BROWN RICE SOUP WITH MUSHROOMS

Serves 6
This recipe is a great way to stretch your Rand at the grocery
store and satisfy a crowd at the same time. When a cold or flu
hits your house, this tasty soup nurses little ones back to healthy
with whole grain nutrition, too.
Ingredients
1 tablespoon olive oil
1 packet mushrooms, sliced
1 cup chopped onion
6 cups low-sodium chicken broth
500g boneless skinless chicken breasts or thighs, cut into 25mm cubes
3/4 cup brown rice
2 tablespoons chopped garlic
1 bay leaf
1/4 cup chopped parsley
Salt and pepper to taste
Method

Heat oil in a large pot over medium high heat. Add mushrooms and onions and cook, stirring
occasionally, until softened, 6 to 7 minutes. Add broth, chicken, rice, garlic and bay leaf,
cover and bring to a simmer. Reduce heat to medium low and simmer until rice and chicken
are cooked through and tender, about 45 minutes. Remove and discard bay leaf then stir in
parsley, salt and pepper and serve.

Spicy Corn and Chicken Chile

Serves 4
Quick, easy and delicious, this chilli is perfect for a stress-
free week night dinner. The corn adds a mildly sweet flavour
to the spicy sauce. Add a can of kidney beans for extra
nutrition. Lean ground beef may also be substituted for the
chicken.
Ingredients
1 tablespoon extra virgin olive oil
1 large onion, coarsely chopped
2 cloves garlic, finely chopped
1 1/2 to 2 tablespoons chilli powder
2 teaspoons oregano
1 teaspoon ground cumin
1 teaspoon ground coriander
Cayenne powder to taste
500g ground/finely chopped chicken breast
1 can peeled tomatoes
1/2 cup mild or medium salsa
1 (500g) bag frozen corn kernels, or 3 cups fresh corn kernels
Salt to taste
1/3 cup chopped cilantro (leaves of coriander plant)
Method

In a large soup pot, heat oil over medium heat. Add onions and garlic and cook 5 minutes,
stirring frequently until onions are translucent. Stir in chilli powder, oregano, cumin,
coriander and cayenne and cook 1 minute, stirring constantly.
Add chicken. Stir to break up and brown for 3 minutes. Add tomato sauce, 1 cup water,
salsa and corn. Season with salt, then bring to a boil. Reduce to a simmer, cover, and cook
for 20 minutes, stirring often, until flavours have melded and chilli is thick. Stir in cilantro
and serve.

GRILLED VEGGIE AND CHEESE WRAPS

Serves 4

This is a great recipe for using leftover grilled vegetables. They're

wonderful for a summer supper or wrap in waxed paper for picnics
or on-the-go.

Ingredients
200g button mushrooms, grilled
1 red bell pepper, cut in pieces and grilled
1/2 large eggplant, cut in chunks and grilled
1 bunch green onions, grilled
16 mixed olives, pitted (optional)
1 tablespoon lemon juice
50g fresh goat cheese, crumbled (or any other strong cheese of choice)
1/8 teaspoon salt
1/8 teaspoon ground black pepper
4 whole wheat tortillas
4 large lettuce leaves

Method

Roughly chop mushrooms, peppers, eggplant, green onions and olives and then toss in a large
bowl with lemon juice, goat cheese, salt and pepper. Line tortillas with lettuce and then
spoon vegetable-cheese mixture on top. Wrap up snugly, tucking in the ends burrito-style
and serve.

Lemon chicken with fresh basil salad

2 large cooked skinless chicken and boneless chicken breasts, sliced 410g can/2 cups white beans,
drained and rinsed 2 tbsp roasted red peppers 1 tbsp extra virgin olive oil 1 tbsp lemon juice
Freshly-ground black pepper Handful of fresh basil leaves, washed In a large bowl, combine the
sliced chicken breasts, beans and red peppers. Whisk the olive oil, lemon juice and black pepper
together and add to the other ingredients in the bowl. Add whole fresh basil leaves and toss the
lot together.
Chicken Lentil Curry

Ingredients
(Serves 4)
3 medium sized chicken breasts
7oz/200g red split lentils
1 large or 2 small onions
½ fresh green chilli (optional)
1 tea spoon of ground turmeric
2 tea spoon of korma curry powder
1 teaspoon freshly chopped ginger
1 teaspoon salt
1 teaspoon whole cumin seeds
3 cloves of garlic
½ teaspoon cayenne pepper
2 tablespoons lemon juice
¼ teaspoon ground cinnamon
¼ teaspoon ground nutmeg

Peel and finely chop half of the ginger and place in a pan with the sliced onions, lentils,
turmeric and korma powder. If you like your curries hot then add the sliced green chilli now
Add 2 pints/1 litre of water to the pan, cover with a lid and bring it to a simmer. Turn the
heat right down and leave it to simmer for 40 minutes. Leave the lid very slightly ajar to
stop it boiling over. Cut the chicken into small cubes and add to the pan. Cook for another
25 minutes until the meat is done. It is crucial that you remember to stir the pan regularly
(every 5-10 minutes) as it is at this stage that it is most likely to burn. Heat the oil in a
frying pan and once hot, fry the whole cumin seeds for 30 seconds. Add the remaining
chopped ginger and garlic and fry for a minute more. Add the cayenne pepper in the pan and
mix in with the other spices then immediately put the whole lot in main pot. Put the lemon
juice, salt, nutmeg and cinnamon in the main pot and cook for another 3 minutes. Serve with
long grain or basmati rice
Variations
If you like a fruity curry then you can add a handful of chopped apricots at the same time
as the chicken

Tuna Burgers

40 Minutes to Prepare and Cook

Ingredients
2 cups Tuna, canned in water, drained and flaked
1/3 cup Tomato (Marinara) sauce
1/4 cup Pickled Onions (or Dill Pickle) chopped
2 Egg Whites
1/4 cup Wholegrain Flour
1/4 tsp Black Pepper, freshly ground
1/2 tsp Garlic Powder
1/2 tsp Onion Powder
Directions
Mix all ingredients together until well mashed. Form into 4 burgers. Spray skillet or BBQ with
canola spray and cook until golden on each side. NOTE: These are soft when you make them, they
firm up when cooked. Number of Servings: 4
LAMB STEW WITH FRESH VEGETABLES

Serves 6

Ingredients
1/4 cup flour
1 teaspoon salt
1/2 teaspoon black pepper
1 Kg lamb stew meat, cut into 2-inch chunks
2 tablespoons extra virgin olive oil
1 cup white wine
2 sprigs rosemary
2 sprigs oregano
2 cups baby carrots, halved
2 cups small potatoes, halved
1 cup fresh English peas or frozen green peas, thawed
1/4 cup chopped green onions

Method
Combine flour, salt and pepper in a large bowl. Add lamb and toss to coat well. Heat oil in a large
heavy pot over medium high heat. Working in batches if needed, add lamb and brown on all sides.
Add 1 1/2 cups water, wine, rosemary and oregano. Stir to combine and bring to a boil. Cover and
simmer for 1 hour. Stir in carrots and potatoes. Cover and continue to simmer for another hour.
Stir in the peas. Simmer another 5 to 10 minutes or until peas are just cooked through. Remove
and discard stems from rosemary and oregano. Ladle stew into bowls and garnish with green
onions. Serve immediately.

Chicken Fried Rice

Ingredients

8 oz boneless, skinless chicken breasts

3 tsp olive oil
2 tbsp soy sauce
2 cups preferred fresh vegetables (e.g. mushrooms, broccoli, carrots, onion, cauliflower, zucchini,
snow peas, etc.)
2 green onions
2 eggs (or 4 egg whites, if preferred)
1 tsp garlic powder (optional)
2 tbsp sliced almonds (or any other type of nuts)
1 1/3 cups cooked basmati rice (2/3 cup per serving)

Directions
Prepare rice according to package directions (however, salt is not necessary) and set aside.
Before getting started, slice your chicken breasts into strips. Chop all the vegetables and green
onions. You can use one vegetable or, I prefer to use a combination of several different kinds,
depending on what I have available.
Heat a large frying pan for a few minutes over medium heat before spraying with a non-stick
spray. Beat eggs or egg whites together in a bowl and add to skillet. Stir often, cooking the eggs
until well-scrambled (approximately 5 minutes). Remove eggs and set aside.
Add the olive oil to the pan and cook the chicken breasts for approximately 5 minutes. Remove
chicken and set aside. Add the vegetables to the pan and stir-fry for 3-5 minutes. Add soy sauce
to rice and mix until rice is well coated. Add rice, chicken, eggs and garlic powder and continue to
stir-fry for several more minutes. Sprinkle with almonds and serve
Serves 2
Interesting Fact: From a safety standpoint, it is not necessary to rinse raw poultry before
cooking. In fact, rinsing can potentially cross-contaminate kitchen surfaces and other foods.
Proper cooking will destroy any bacteria present in the juices.

Light Banana Bread

Ingredients
Cooking spray
1 1/2 cups cake flour
1/2 cup whole wheat flour
1 teaspoon baking soda
2 tablespoons flax seed
1 tablespoon ground cinnamon
1/2 teaspoon salt
1/2 stick (1/4 cup) unsalted butter, softened
1/2 cup brown sugar
2 eggs
1/3 cup fat free or low fat plain yoghurt
3 very ripe bananas, smashed (about 1 1/2 cups)
2 teaspoons vanilla extract
1 tablespoon pure honey
Method
Preheat oven to 180°C (350°F). Spray a metal loaf pan with cooking spray.
Whisk together both flours, baking soda, flax seed, 2 teaspoons of the ground cinnamon and salt;
set aside. Cream together butter with sugar using a mixer. Add eggs, one at a time, beating well
after each addition. Mix in yoghurt, bananas and vanilla. Fold in flour mixture and mix until just
incorporated. Spoon batter into loaf pan. Stir together honey and remaining 1 teaspoon cinnamon.
Sprinkle over the top of the banana bread. Bake 55 to 60 minutes or until a knife inserted in the
centre of the loaf comes out clean. Allow to cool slightly, and then remove from baking pan.

Original Lemon & Herb Chicken

Serves 8

Ingredients
1 tablespoon plus 1 1/2 teaspoons lemon juice
2 tablespoons salt
2 Liters of water
± 700 gram bone-in chicken parts (8 pieces)
1 3/4 teaspoons extra-virgin olive oil
2 tablespoons chopped fresh oregano
2 tablespoons chopped Italian parsley
2 tablespoons thinly sliced fresh basil
1/8 teaspoon freshly ground black pepper
Method
The night before: Combine the lemon juice, salt and water in a large bowl. Add the chicken pieces,
cover, and refrigerate overnight. The next day: Remove the chicken from the brine and pat dry. In
a clean large bowl, combine the oil, herbs and pepper. Add the chicken and coat well. Cover and
refrigerate for four to six hours to marinate. Preheat the oven to 180°C (350°F). Place the
chicken pieces on a cookie sheet and bake until cooked through, about 45 minutes.

Pita Pocket Breakfast Serves 2

Ingredients
Olive oil
2 cups packed baby spinach (or 1 cup frozen, then thawed and squeezed)
 3 eggs, beaten
Salt and ground black pepper, to taste
1/3 cup grated Mozzarella Cheese
2 whole wheat pitas, warm
Method
Heat a large skillet over medium-high heat. Add half a teaspoon of olive oil, add spinach and cook,
tossing often, until just wilted, about 1 minute. Add eggs, salt and pepper and cook, tossing gently,
until fluffy and cooked through, 3 to 4 minutes. Remove from heat, add mozzarella and toss again.
Spoon egg mixture onto pitas, fold in half and serve right away or wrap in foil to eat on the go.

Stir-Fry with Chicken

Stir-fry makes for a super quick and healthy meal. If you prefer, use prawns or fish instead of
chicken.
Preparation Time: 10 minutes Cooking time: 10 minutes Serves: 4
4 chicken breasts, skinned, boned and cut into strips
1 tablespoon soy sauce
250 gram / 9 ounces dried noodles (whole wheat)
2 tablespoons vegetable oil, because of the high ‘smoke point’ for high temperature frying
2 spring onions, finely sliced
Approximately 600 grams / 20 ounces / 2 to 3 cups fresh vegetables cut into strips (any combination
of carrots, baby sweetcorn, mushrooms, sweet peppers, broccoli, cabbage, sugar-snap peas)
2 cloves of garlic, crushed or grated
2 tablespoons of hoisin sauce (see recipe beneath or buy at store)
120 millilitres / ½ cup chicken stock or vegetable stock
Method:
1. Place chicken strips in a bowl, sprinkle with soy sauce and toss well, making sure the strips are
coated.
2. Put a pan of water on for the noodles and cook as per instruction on packet until al dente – you want
the noodles to be ready the same time as the stir-fry, not before, so adjust your timing to the cooking
instructions.
3. Heat a wok or large frying pan on a high heat and swirl into the vegetable oil. Add the chicken
immediately and stir-fry for 3 minutes. Carefully remove from the pan, without taking too much of the
oil with it, and keep warm.
4. Stir-fry the onion, vegetables and garlic (add the garlic last so that you don’t burn it) Stir-fry for
about 2 minutes – until the vegetables is crisp yet tender. Pour in the stock, then return the chicken
to the wok or pan and stir in the hoisin sauce.
5. Return to simmer and stir for about 3 minutes until the chicken is cooked.
6. Drain the noodles and mix with stir fry. Serve immediately in hot bowls and enjoy!
Hoisin Sauce
Ingredients:
4 tablespoons soy sauce
2 tablespoons peanut butter or black bean paste
1 tablespoon honey or molasses or brown sugar
2 teaspoons white vinegar
1/8 teaspoon garlic powder
2 teaspoons sesame oil
20 drops Chinese hot sauce, habanero or jalapeño
1/8 teaspoon black pepper.
Directions:
Simply mix together. At first, it does not appear like it will mix but, keep at it just a bit longer and
you have.

Bean and Green Salad with Tomatoes

This salad is so full of texture and flavour that your senses are in for a surprise. Eat as a light
lunch, or add a soft poached egg for a sophisticated supper.

Preparation time: 10 minutes Cooking time: 10 minutes Serves: 2

1 tablespoon extra virgin olive oil

1 red onion, sliced
2 cloves of garlic, crushed or grated
2 rashers (strips) lean smoky bacon, cut into chunks
400 gram / 14 ounces green beans (fresh or 1 can)
If you are using canned beans, drain well.
4 medium tomatoes cut into quarters
2 large handfuls spinach
2 large handfuls rocket, watercress or crispy lettuce
1 tablespoon extra-virgin olive oil, for serving
Juice of ½a lemon
Generous handful fresh coriander, roughly chopped
Method:
1. Heat the olive oil in a large frying pan over medium heat, add the sliced onion, and cook for a
few minutes. Add the garlic and bacon. When the bacon is browning, add the beans and tomatoes.
2. Place the leaves in a large salad bowl and add the warm bean mix. Pour over the extra-virgin
olive oil and the lemon juice, toss vigorously to mix and sprinkle with fresh coriander.

Healthy Seed Bread

Ingredients:
1 Cup (90g / 3 OZ) Oats
2 Cups (240g / 8.5 OZ) Cake flour
600mL (310g /11 OZ) Whole wheat flour
100mL (50g / 1.76 OZ) Oat Bran
200mL (35g / 1.23 OZ) Bran
30mL (20g / 0.7 OZ) Linseed
25mL (15g / 0.53 OZ) Sesame seed
25mL (15g / 0.53 OZ) Poppy seed
10g (0.35 OZ) Instant yeast
1 teaspoon (5mL / 0.176 OZ) Salt
25mL (0.85 fl oz) Vinegar
25mL (0.85 fl oz) Olive oil
500mL (16.9 fl oz) lukewarm water
Method:
1 Mix dry ingredients
2 Mix vinegar, olive oil and water and add to the dry mix to form dough
3 Knee the dough until the stickiness end
4 Place the dough in buttered bread pans and let it ferment for about 40 minutes in a hot place
until dough is double the volume
5 Preheat oven to (180°C / 350°F)
6 Bake for 1 hour at 180°C / 350°F) till done
7 Take bread out of pans and let it cool down on a wire (mesh) rack

Lemon Dessert

Ingredients:
60mL (2 fl oz) fresh lemon juice
5mL (0.17 fl oz) Lemon Zest (grated skin of 1 small lemon)
3 separated eggs (separate the yolk from the white of the egg)
50mL (1.7 fl oz) Cake flour
350mL (11.83 fl oz) low fat milk
60mL (2 fl oz) sugar

Method:
1. Whip egg yolk and the rest of the ingredients till smooth
2. Whip egg white separate till stiff
3. Mix whipped egg white slightly into the first mix
4. Scoop mix into a buttered oven pan and place into a larger oven pan filled with boiled water
5. Bake 40 to 45 minutes at (180°C / 350°F) till mix has set
6. Leave to cool in oven pan with water to limit shrinking
7. Serve immediately

Muffins

1½ Cup Cake flour or whole wheat flour

½ Cup “Oat bran”
2 Teaspoons baking powder
¼ Teaspoon salt
1 Teaspoon bicarbonate of soda (dissolved in ½ cup of milk)
2 Small apples - grated
3 Teaspoons olive oil
4 Teaspoons seedless raisins (optional)
1 Egg - beaten

Method:
Preheat oven to 180˚
Mix dry ingredients
Add grated apples and raisins
Mix liquids and add to dry ingredients
Stir lightly with a fork
Spoon the batter into non-stick muffin pan

Pasta Dish

(2 portions)ingredients:

1 Cup cooked wholegrain pasta

1 Tin tuna in brine
2 Egg
125ml Skimmed milk
50gram Mozzarella cheese

Method:
Beat eggs and add milk
Mix pasta and tuna
Use a small dish for pasta/tuna mix
Pour egg and milk mixture over the pasta/tuna mix
Cover with grated Mozzarella cheese
Preheat oven to 180˚ and bake dish until cheese are golden brown
Tuna Lasagne

1 Teaspoon olive oil

1 Chopped onion
250 gram Mushrooms
4 Cubed tomatoes
200 gram baked beans in tomato sauce (crushed)
2 Tins of tuna chunks in brine
10 Sheets of wholegrain lasagne

White sauce of the following:

15ml Butter
150ml Skimmed milk
Tune brine
2 Teaspoons cake flour
2 Teaspoons oat bran

Method:

Melt butter
Add flour and oat bran to melted butter and gradually stir in the milk and brine mixture
Stir continuously until mixture thickens Sauté onions and mushrooms Add tomatoes and beans
Simmer for 5 minutes Add tuna Layer the pasta, bean/meat mixture and white sauce in layers
beginning with meat, end with white
sauce Sprinkle grated Mozzarella cheese over and bakes in pre-heated oven at 180˚ approximately
30 minutes
Chicken Kebabs

Ingredients:

500g Chicken breasts (skinless)1 small tray of mushrooms Dried apricots (soft)

Marinade:
¼ cup soya sauce
¼ cup lemon juice
½ onion (grated)
1 tablespoon olive oil

Method:
Cut chicken into squares and put onto skewer together with the apricots and mushrooms
Mix marinade and microwave for 2 minutes till onions are cooked Cover kebabs with marinade and
leave overnight Grill or bake kebabs

Stuffed green pepper salad

Ingredients:

1 red pepper
1 avocado
¼ cup olives
¼ cup feta cheese
½ English cucumber

Method:
Cut red pepper in half, remove seeds and fleshy part Mash avocado, cut olives and feta, dice
cucumber and mix Spoon mix into pepper halves

Corn Fritters

1 (410g) Tin Sweet corn

1 Beaten egg
80ml Cake Flour
80ml Oat Bran
2 Teaspoon baking powder
¼ Cup grated Mozzarella cheese

Method:
Mix dry ingredients
Add Sweet corn, egg and cheese
Bake in non-stick frying pan; turn often, until golden brown both sides

Omelette

Ingredients:
4 Eggs
60ml Water
Pinch of salt
Filling:
300gr Tin of sugar beans
250gr Mushrooms
Season with parsley and rosemary
Method:
Fry mushrooms in 10ml olive oil
Add beans and seasoning
Beat the eggs, water and salt
Pour the batter into heated non-stick frying pan
Fry omelette until the egg has set
Spoon filling onto one half of the omelette and fold the other side over
Makes: 2 thick omelets’ or 4 thinner omelets