Energy Detox Recipes
Breakfast
Berry smoothie
A fast recipe for people on the move.
Ingredients
½ cup of fresh or frozen berries
500 to 750ml pure water or unsweetened soy milk
Ice
A tablespoon or 2 of natural yoghurt
Method
Combine ingredients and blend. Serve in a tall glass.
Can also sprinkle nutmeg on top for variation.
Omelette
Ingredients
2 eggs
1 tablespoon milk (soy, rice etc.)
A small handful of baby spinach
1 medium sized mushroom
1 tablespoon of chopped onions
Salt and pepper to taste
Method
Beat eggs.
Combine all ingredients into the egg mix.
Pour into non stick pan.
Cook without stirring for two minutes then fold the omelette in half.
Poached Eggs
Ingredients
2 eggs, whole
200mL water
3 teaspoons of fresh chopped parsley
Freshly ground pepper
1 to 2 pieces of gluten free bread
Method
Put 200mL of water into a small saucepan.
Bring to the boil.
Crack an egg into a cup.
Using a spoon, stir the water very quickly to create a ‘whirlpool’ and then slide the egg carefully into the water.
Repeat with the remaining eggs.
Toast bread.
Simmer for 3 minutes or until each egg is firmly set.
When eggs are cooked, remove from the pan with a slotted spoon and place on a plate.
Garnish with freshly chopped parsley and ground pepper.
Poached Salmon and Eggs
Ingredients
2 eggs, whole
150g Salmon fillet, cut into two pieces
200mL water
3 teaspoons toasted silvered almonds
1 to 2 tablespoons of fresh chopped parsley
Freshly ground pepper
Method
Put the fish in a cool non-stick frying pan and cover with water.
Bring slowly to boil, and then simmer until fish is tender but not breaking up.
Transfer with a slotted spoon to warmed serving plate and keep hot.
Bring the cooking liquid to boil.
Crack an egg into a cup.
Using a spoon, stir the water very quickly to create a ‘whirlpool’ and then slide the egg carefully into the water.
Repeat with remaining egg.
Simmer for 3 minutes or until each egg is firmly set.
Meanwhile sprinkle fish with pepper to taste.
When eggs are cooked, remove from the pan with a slotted spoon and place on each piece of fish
Garnish with toasted almonds and freshly chopped parsley.
Scrambled eggs
Ingredients
2 to 3 eggs
2 tablespoons of soy or rice milk
1 tablespoon of butter
1 piece of gluten free bread
Method
Melt butter in pan.
Beat eggs and milk together then pour into hot pan.
Stir eggs every so often till scrambled appearance.
Toast bread and serve.
Other variations
Add spinach, mushrooms, onions or salmon.
Spinach and egg surprise
Ingredients
300g spinach
3 eggs
Black pepper
Butter
Method
Wilt the spinach in a heated saucepan.
Squeeze excess water out.
Place spinach into an oven proof dish.
Make into 3 bird nest shapes and crack an egg into each one.
Sprinkle black pepper on top of egg.
Bake in oven (180’c) for 15minutes or until eggs are set.
Zucchini fritters
A great substitute for hash browns
Ingredients
1 cup grated zucchini
2 medium – large eggs
1 tablespoon olive oil for cooking
Sprinkle of nutmeg (optional)
Sea salt and pepper to taste
Method
Combine all ingredients in a medium bowl.
Stir until well combined.
Heat oil in pan over medium- high heat.
Mould mixture into medium size balls and press flat into pan with skillet
When brown on one side, turn and cook the other side.
SNACKS
Garlic and soy chicken drumsticks
Ingredients
6 chicken drumsticks
3 tablespoons of soy sauce
1 tablespoon crushed garlic
Olive oil for cooking
Method
Cook drumsticks with garlic and soy in a covered pan on low heat until cooked through.
Turn regularly
Can be served cold
Makes three servings, store remainder in refrigerator.
Rice cakes and tahini or avocado
Ingredients
2 to 3 large rice cakes
1 tablespoons of tahini or ½ avocado
Method
Spread the rice cakes with either the tahini or avocado.
You can also add sardines or salmon for more variety.
Apple & ginger muffins - Gluten Free
Ingredients
1/2 cup coconut flour
5 eggs
1 cup apple sauce
1 teaspoon baking soda
1/4 cup melted coconut oil or unsalted butter
1 teaspoon powdered ground ginger
1/2 teaspoon ground cloves
Method
Preheat the oven to 200 degrees C. Combine all ingredients in a large bowl and whisk together with electric beater until well combined and smooth. Allow the mixture to rest for 3 minutes and then pour into greased or lined muffin tins.
Bake approximately 15 minutes, or until lightly browned and cooked through.
Lunch and dinner
Baked fish with toasted almonds
Ingredients
1 piece of trout or other choice of fish
¾ cup vegetable mix – green beans, broccoli florets, zucchini
¼ cup onions, thinly sliced
1/3 cup vegetable stock
½ tablespoon fresh chopped parsley
½ small clove garlic, crushed
½ teaspoon of almonds, silvered, toasted
Pinch of chopped marjoram
Olive oil
Sea salt to taste
Vinaigrette
½ teaspoon of Dijon mustard
½ clove of garlic, crushed
2 tablespoons of extra virgin olive oil
½ tablespoon of balsamic vinegar
½ dessertspoon of capers, chopped
½ dessertspoon of fresh parsley, chopped
2 tablespoons of hot water
Method
Steam green vegetables till tender, strain and put aside to cool. In a fry pan, lightly toast silvered almonds until golden, put aside to cool.
Vinaigrette
Put all ingredients together in closed jar; shake vigorously for a few minutes.
Pour over vegetables and let stand (for vinaigrette to soak into vegetables 25 minutes).
Fish
Clean, wash and dry fish
Coat shallow casserole dish with olive oil.
Add garlic, onions and fry gently until onions are soft and golden.
Place fish on top of onion mixture, pour over vegetable stock then sprinkle with parsley, marjoram and sea salt.
Bake in pre- heated oven (200’c) until cooked (up to 25mintues), baste a few times.
Serve with garnished toasted silvered almonds and strained green vegetable mix form vinaigrette.
Stir- fry and vegetables
Ingredients
Approximately 250g of lean protein (fish, seafood, chicken, beef, lamb, tofu)
2 cups vegetables of your choice finely sliced
½ tablespoon fresh finely sliced ginger
½ tablespoon minced garlic
Chilli or chilli paste (optional)
Tamari or soy sauce (no added sugar)
Squeeze of lime juice (optional)
Method
Heat oiled wok or fry pan.
Sauté meat/tofu, onions, garlic, and ginger in a little olive oil, chilli (optional) and soy sauce until cooked.
Set to one side
Add firm vegetables such as broccoli, cauliflower and cook for two minutes.
Add more watery vegetables such as spinach, capsicum, snow peas, mushrooms, Chinese greens, etc. return meat/ tofu to stir fry.
Stir through tamari/ soy sauce to taste.
Serve immediately.
May be served with rice.
Garnish may include: coriander, bean sprouts, lime juice, sesame oil or chopped nuts.
Marsala Chicken Vegetable curry
One for the Indian food lovers.
Ingredients
180g of skinless chicken or turkey breast (beef or lamb)
1 cup of mixed raw vegetables: cauliflower, zucchini and broccoli
2 tablespoons Garam Marsala spice mix
Sea salt to taste
1 teaspoon dried parsley
1 teaspoon dried nutmeg
1 teaspoon of dried basil
1 to 2 teaspoons of olive oil
Method
Coat chicken breast with olive oil.
Sprinkle with Marsala powder and sea salt.
Wrap inside foil and bake in hot oven for up to 20minutes, until cooked.
In a food processor, process all vegetables together fluffy.
Grate or chop vegetables finely, if no food processor available.
Place vegetables in a bowl and add enough olive oil (until they bind together).
Then place vegetable mixture onto a piece of foil.
Sprinkle with dried basil, parsley and a pinch of nutmeg.
Carefully bring up edges of foil and fold into packet securely, but leave a little airspace inside.
Place vegetable packet in oven next to chicken parcel and cook (approximately 15 minutes).
Mediterranean Salad
Ingredients
1 cup salad greens, include bitter greens such as rocket or watercress
1 hard boiled egg (sliced)
Slices of red onion and cucumber
Small can of salmon
4 black olives (optional)
Method
Dressing: toss salad with one dessert spoon of extra virgin olive oil and sprinkle with vinegar (apple cider, red wine or balsamic) or lemon juice.
Other variations
To add variety: blanched green beans, asparagus, anchovies, ¼ avocado, 1 artichoke, fetta, mixed herbs, oven roasted capsicum or eggplant strips, marinated mushrooms.
Fresh Garden Salad
A light crisp and easy to prepare salad
Ingredients
180g cooked chicken
¼ cup sliced celery
¼ sliced red capsicum
¼ fresh snow peas
1 cup lettuce
1 avocado sliced
1 small tomato cut into wedges
Lemon, squeezed
Cracked black pepper
Olive oil with a squeeze of lemon
Method
Combine all ingredients together.
Dress with lemon, tahini, pepper, and olive oil and lemon.
Serve immediately.
Shish kebabs
Ingredients
200g lean lamb (or veal, beef, chicken) cut into cubes
4 small button mushrooms
2 small onions
¼ cup green pepper, cored, seeded, cut into cubes
Sauce
½ a cup of natural yoghurt
½ to 1 teaspoon of cumin
1 teaspoon of honey
1 tablespoon of chopped fresh mint
Method
Mix together the sauce ingredients into a bowl.
Thread meat, peppers, mushrooms and onions along metal skewers.
Coat with olive oil.
Cook under a pre- heated griller, turning several times.
Serve with the dipping sauce and some veggies or salad.
Tip: just increase meat and veggies to make a larger serving size.
Soy and garlic kebabs
Served cold this is the ultimate “ready to eat” snack or meal.
Ingredients
180g chicken cut into cubes
1 cup onion and green capsicum, cut into wedges
1 cup cherry tomatoes
2 tablespoons garlic, crushed
Chilli to taste (optional)
3 tablespoons soy sauce
Pinch salt
Cracked black pepper
Method
Soak wooden skewers in water for ½ hour so they do not burn.
Pierce the above ingredients on to the skewers.
Mix garlic, soy and seasoning in a small bowl and brush kebabs with mixture.
Cook, in pan, BBQ or under grill until chicken is cooked through.
Tip: serve with salad or vegetables or keep cold in fridge as a snack.
Tofu and vegie stir- fry in wok
Ingredients
1 tablespoon of olive oil
200 g of tofu
50g broccoli
50 g cauliflower
1 clove garlic (cut into small pieces)
1 tablespoon of diced chives
1/3 cup of water
Method
Heat oil with garlic until garlic is slightly brown.
Add cauliflower, tofu and broccoli and stir through very quickly.
Add 1/3 cup water and keep stirring.
Cook on high heat approximately for minutes stirring all the time.
If it starts to burn, add a little more water.
Add chives.
Turn out and serve.
Chicken and Tangy Pineapple
Ingredients
250g of chicken or turkey breast, pounded into thin bite sized pieces
¼ cup fresh ripe pineapple or (drained unsweetened canned), cut into small cubes, and dusted lightly with ginger powder
½ cup mixture: broccoli florets, snow peas and onion
2 to 4 teaspoon of silvered almonds
Garlic
Sea salt
Cracked pepper
1 tablespoon of olive oil
Method
Spray coat non-stick frypan with olive oil cooking spray.
Heat pan, and then add chicken pieces, stirring and tossing quickly until lightly browned.
Then add broccoli, snow peas, onion, water, salt, pepper, garlic and gingered pineapple.
Keep tossing quickly until chicken is cooked and vegetables are tender.
Garnish with silvered almonds.
Serve with brown rice.
Chicken salsa
Warm Mexican style dish
Ingredients
1 skinless chicken breast (or 200g), pounded into thin bite size pieces
2 to 3 tablespoons of mozzarella cheese, low fat, grated
½ cup mixture: broccoli florets and finely sliced green capsicum
½ cup mushrooms, finely sliced
½ clove garlic
½ teaspoon tomato paste
¼ cup water
Sea salt and cracked pepper to taste
Olive oil for cooking garnishing of fresh chopped parsley
Method
Mix together (and leave to stand) water, tomato paste, sea salt and pepper.
Coat fry pan with olive oil.
Over moderate heat, add crushed garlic, chicken, mushrooms, broccoli and green capsicum.
Keep mixing and tossing until chicken is browned then add tomato mixture, stirring well until evenly mixed through.
When ready to serve, sprinkle over with grated cheese and parsley.
Optional (transfer pan under pre – heated griller and grill until cheese melted and golden brown – do not place handle under griller).
Fish and sesame mushrooms
Ingredients
1 piece of perch fish (or other white fish) cleaned
1 teaspoon of sesame oil
½ teaspoon of onion flakes
1 kaffir lime leaf (remove rib and cut finely)
Sea salt and cracked pepper
Water to cover
Sauce
1 whole egg
Sprinkling herbs
1 cup button mushrooms, finely chopped
Sea salt to taste
Garnish with toasted sesame seed and fresh chopped chives
Method
Marinate the fish in a dish containing all the ingredients above for (30 min to 1hr).
Remove the fish from the marinate.
Grill under pre – heated grill (approximately 5 to 10 min each side), baste with a little marinade.
Sauce
Beat egg with Italian herbs and sea salt.
Add mushroom gently into the egg mixture.
Apply olive oil to a non- stick pan.
Heat pan, then add mushroom mix.
Stir occasionally to avoid burning.
When ready, sprinkle with toasted sesame seeds, chopped chives and serve fish, extra salad greens or vegetables.
Grilled salmon steaks with dill butter sauce on a bed of fresh rocket
Ingredients
1salmon steak (195g ea)
I tablespoon extra virgin olive oil
1 cup of rocket leaves (or mescalin mix)
1 cup of salad vegetables such as red onion, tomato, olives, cucumber
1 piece of pumpkin
Dill butter sauce
30g unsalted butter
Juice from ½ freshly squeezed lemon
2 tablespoons dried or fresh chopped dill
Method
Boil pumpkin until cooked
Brush both sides of the salmon with olive oil and grill under high heat for three to four minutes per side.
Salmon is cooked when the meat is just starting to fall apart.
Sauce
Heat the butter in a small saucepan, stir in the lemon juice and add dill.
Spread rocket over dinner plate, place salmon on top and cover with warm sauce.
Serve salad and veggies on the side.
San Choy bow
(Mince in lettuce cups)
Ingredients
160g of minced lamb
½ cup sliced water chestnuts, drained
½ teaspoons sliced ginger
½ tablespoon chilli sauce
½ tablespoon tamari or soy sauce
Iceberg lettuce leaves cut carefully into cups
Method
Sauté ginger lightly before browning lamb mince.
Add sherry and sauces with water chestnuts and simmer for five minutes.
Thin with a little water.
Spoon mix into lettuce cups for serving.
Accompany with mixed steamed Chinese vegetables.
Steak and garlic zucchini
Ingredients
150g to 180 g lean prime steak
1 cup zucchini slices
4 tablespoons of water
1 small garlic, crushed
Sea salt
Cracked pepper
Garnishing, fresh chopped parsley
Olive oil cooking spray
Method
Coat steak with olive oil.
Sprinkle with sea salt and cracked pepper.
Grill under pre – heated griller and cook as desired.
Add olive oil to a small saucepan.
Sauté garlic, and then add zucchini and water.
Gently toss zucchini slices until tender.
Garnish with fresh chopped parsley.
Serve with sweet potato or pumpkin.
Thai lime chicken and sesame stir fry
A basic stir fry recipe that can incorporate any meat, tofu or seafood.
Ingredients
180g chicken (or beef, seafood or tofu)
1 tablespoon sesame oil
1 cup bean sprouts
1clove garlic
1 teaspoon of minced ginger
½ cup snow peas
½ cup sliced red capsicum
¼ flaked almonds
1 tablespoon lemon/lime juice
1 tablespoon soy sauce
Method
Sauté chicken or alternative with ginger, garlic and soy sauce until brown.
Add vegetables and cook for two to three minutes.
Sprinkle almonds over meal just prior to serving.
Dress with lime juice and sesame oil.
Salmon treasure salad
Ingredients
1can salmon (or 90g)
1 whole egg
1 cup mixed: shredded lettuce, celery rings, shallots, parsley, thinly sliced fresh mushrooms
1 teaspoon sesame seed
Sprinkling of fresh herbs
Squeeze of lemon juice
Dash pepper
Olive oil
Method
Shallow fry sesame seeds until lightly browned, put aside to cool.
Add olive oil to a non- stick fry pan.
Break up salmon in a small mixing bowl.
Mix with an egg and a dash of pepper.
Cook salmon mix over moderate heat for eight to ten minutes.
Stir frequently, breaking up larger clumps until light golden brown and flaky.
Set aside to cool.
Prepare salad in small bowl.
Drizzle with olive oil; add squeeze of lemon juice and a sprinkling of fresh herbs.
Gently toss cooled flaky salmon into salad and sprinkle with toasted sesame seeds.
Red Cabbage Salad
Ingredients
½ a medium red cabbage
1 granny smith or other tart apple
1 celery stalk
½ to one onion
¼ of a cup of chopped walnuts
½ a capsicum
Fresh shallots or chives
A dash of garlic powder or fresh garlic to taste
1 tablespoon of balsamic vinegar
2 tablespoons of olive oil
1 to 2 tablespoons of lemon juice
Method
Coarsely chop red cabbage.
Peel and dice the apple.
Cut celery, onion and capsicum.
Combine all ingredients in a bowl and let sit for an hour, stirring once or twice.
Tip: This will keep for two days and should be enough for two meals.
Vegetable Frittata
Ingredients
4 eggs
¾ of a cup of goat’s fetta cheese
½ a cup of grated mozzarella cheese
1 small tin of sliced artichoke hearts
2 cups of baby spinach
½ a cup of zucchini
½ a cup of thinly slice sweet potato
A pinch of salt and pepper
Sliced olives or fresh basil for a garnish
Method
Pre- heat oven to 180’c.
Beat eggs in a large bowl. Add remaining ingredients in mix.
Grease a pie dish with olive oil.
Place mixture into the pie dish.
Garnish with sliced olives or fresh basil.
Cover the dish with foil.
Place in oven and bake for 35 to 40 min (remove foil for the last 10 minutes of cooking time).
Serve with salad greens or steamed veggies.
Tip: Place any leftovers in the fridge and have for lunch the next day.
Berry smoothie
A fast recipe for people on the move.
Ingredients
½ cup of fresh or frozen berries
500 to 750ml pure water or unsweetened soy milk
Ice
A tablespoon or 2 of natural yoghurt
Method
Combine ingredients and blend. Serve in a tall glass.
Can also sprinkle nutmeg on top for variation.
Omelette
Ingredients
2 eggs
1 tablespoon milk (soy, rice etc.)
A small handful of baby spinach
1 medium sized mushroom
1 tablespoon of chopped onions
Salt and pepper to taste
Method
Beat eggs.
Combine all ingredients into the egg mix.
Pour into non stick pan.
Cook without stirring for two minutes then fold the omelette in half.
Poached Eggs
Ingredients
2 eggs, whole
200mL water
3 teaspoons of fresh chopped parsley
Freshly ground pepper
1 to 2 pieces of gluten free bread
Method
Put 200mL of water into a small saucepan.
Bring to the boil.
Crack an egg into a cup.
Using a spoon, stir the water very quickly to create a ‘whirlpool’ and then slide the egg carefully into the water.
Repeat with the remaining eggs.
Toast bread.
Simmer for 3 minutes or until each egg is firmly set.
When eggs are cooked, remove from the pan with a slotted spoon and place on a plate.
Garnish with freshly chopped parsley and ground pepper.
Poached Salmon and Eggs
Ingredients
2 eggs, whole
150g Salmon fillet, cut into two pieces
200mL water
3 teaspoons toasted silvered almonds
1 to 2 tablespoons of fresh chopped parsley
Freshly ground pepper
Method
Put the fish in a cool non-stick frying pan and cover with water.
Bring slowly to boil, and then simmer until fish is tender but not breaking up.
Transfer with a slotted spoon to warmed serving plate and keep hot.
Bring the cooking liquid to boil.
Crack an egg into a cup.
Using a spoon, stir the water very quickly to create a ‘whirlpool’ and then slide the egg carefully into the water.
Repeat with remaining egg.
Simmer for 3 minutes or until each egg is firmly set.
Meanwhile sprinkle fish with pepper to taste.
When eggs are cooked, remove from the pan with a slotted spoon and place on each piece of fish
Garnish with toasted almonds and freshly chopped parsley.
Scrambled eggs
Ingredients
2 to 3 eggs
2 tablespoons of soy or rice milk
1 tablespoon of butter
1 piece of gluten free bread
Method
Melt butter in pan.
Beat eggs and milk together then pour into hot pan.
Stir eggs every so often till scrambled appearance.
Toast bread and serve.
Other variations
Add spinach, mushrooms, onions or salmon.
Spinach and egg surprise
Ingredients
300g spinach
3 eggs
Black pepper
Butter
Method
Wilt the spinach in a heated saucepan.
Squeeze excess water out.
Place spinach into an oven proof dish.
Make into 3 bird nest shapes and crack an egg into each one.
Sprinkle black pepper on top of egg.
Bake in oven (180’c) for 15minutes or until eggs are set.
Zucchini fritters
A great substitute for hash browns
Ingredients
1 cup grated zucchini
2 medium – large eggs
1 tablespoon olive oil for cooking
Sprinkle of nutmeg (optional)
Sea salt and pepper to taste
Method
Combine all ingredients in a medium bowl.
Stir until well combined.
Heat oil in pan over medium- high heat.
Mould mixture into medium size balls and press flat into pan with skillet
When brown on one side, turn and cook the other side.
SNACKS
Garlic and soy chicken drumsticks
Ingredients
6 chicken drumsticks
3 tablespoons of soy sauce
1 tablespoon crushed garlic
Olive oil for cooking
Method
Cook drumsticks with garlic and soy in a covered pan on low heat until cooked through.
Turn regularly
Can be served cold
Makes three servings, store remainder in refrigerator.
Rice cakes and tahini or avocado
Ingredients
2 to 3 large rice cakes
1 tablespoons of tahini or ½ avocado
Method
Spread the rice cakes with either the tahini or avocado.
You can also add sardines or salmon for more variety.
Apple & ginger muffins - Gluten Free
Ingredients
1/2 cup coconut flour
5 eggs
1 cup apple sauce
1 teaspoon baking soda
1/4 cup melted coconut oil or unsalted butter
1 teaspoon powdered ground ginger
1/2 teaspoon ground cloves
Method
Preheat the oven to 200 degrees C. Combine all ingredients in a large bowl and whisk together with electric beater until well combined and smooth. Allow the mixture to rest for 3 minutes and then pour into greased or lined muffin tins.
Bake approximately 15 minutes, or until lightly browned and cooked through.
Lunch and dinner
Baked fish with toasted almonds
Ingredients
1 piece of trout or other choice of fish
¾ cup vegetable mix – green beans, broccoli florets, zucchini
¼ cup onions, thinly sliced
1/3 cup vegetable stock
½ tablespoon fresh chopped parsley
½ small clove garlic, crushed
½ teaspoon of almonds, silvered, toasted
Pinch of chopped marjoram
Olive oil
Sea salt to taste
Vinaigrette
½ teaspoon of Dijon mustard
½ clove of garlic, crushed
2 tablespoons of extra virgin olive oil
½ tablespoon of balsamic vinegar
½ dessertspoon of capers, chopped
½ dessertspoon of fresh parsley, chopped
2 tablespoons of hot water
Method
Steam green vegetables till tender, strain and put aside to cool. In a fry pan, lightly toast silvered almonds until golden, put aside to cool.
Vinaigrette
Put all ingredients together in closed jar; shake vigorously for a few minutes.
Pour over vegetables and let stand (for vinaigrette to soak into vegetables 25 minutes).
Fish
Clean, wash and dry fish
Coat shallow casserole dish with olive oil.
Add garlic, onions and fry gently until onions are soft and golden.
Place fish on top of onion mixture, pour over vegetable stock then sprinkle with parsley, marjoram and sea salt.
Bake in pre- heated oven (200’c) until cooked (up to 25mintues), baste a few times.
Serve with garnished toasted silvered almonds and strained green vegetable mix form vinaigrette.
Stir- fry and vegetables
Ingredients
Approximately 250g of lean protein (fish, seafood, chicken, beef, lamb, tofu)
2 cups vegetables of your choice finely sliced
½ tablespoon fresh finely sliced ginger
½ tablespoon minced garlic
Chilli or chilli paste (optional)
Tamari or soy sauce (no added sugar)
Squeeze of lime juice (optional)
Method
Heat oiled wok or fry pan.
Sauté meat/tofu, onions, garlic, and ginger in a little olive oil, chilli (optional) and soy sauce until cooked.
Set to one side
Add firm vegetables such as broccoli, cauliflower and cook for two minutes.
Add more watery vegetables such as spinach, capsicum, snow peas, mushrooms, Chinese greens, etc. return meat/ tofu to stir fry.
Stir through tamari/ soy sauce to taste.
Serve immediately.
May be served with rice.
Garnish may include: coriander, bean sprouts, lime juice, sesame oil or chopped nuts.
Marsala Chicken Vegetable curry
One for the Indian food lovers.
Ingredients
180g of skinless chicken or turkey breast (beef or lamb)
1 cup of mixed raw vegetables: cauliflower, zucchini and broccoli
2 tablespoons Garam Marsala spice mix
Sea salt to taste
1 teaspoon dried parsley
1 teaspoon dried nutmeg
1 teaspoon of dried basil
1 to 2 teaspoons of olive oil
Method
Coat chicken breast with olive oil.
Sprinkle with Marsala powder and sea salt.
Wrap inside foil and bake in hot oven for up to 20minutes, until cooked.
In a food processor, process all vegetables together fluffy.
Grate or chop vegetables finely, if no food processor available.
Place vegetables in a bowl and add enough olive oil (until they bind together).
Then place vegetable mixture onto a piece of foil.
Sprinkle with dried basil, parsley and a pinch of nutmeg.
Carefully bring up edges of foil and fold into packet securely, but leave a little airspace inside.
Place vegetable packet in oven next to chicken parcel and cook (approximately 15 minutes).
Mediterranean Salad
Ingredients
1 cup salad greens, include bitter greens such as rocket or watercress
1 hard boiled egg (sliced)
Slices of red onion and cucumber
Small can of salmon
4 black olives (optional)
Method
Dressing: toss salad with one dessert spoon of extra virgin olive oil and sprinkle with vinegar (apple cider, red wine or balsamic) or lemon juice.
Other variations
To add variety: blanched green beans, asparagus, anchovies, ¼ avocado, 1 artichoke, fetta, mixed herbs, oven roasted capsicum or eggplant strips, marinated mushrooms.
Fresh Garden Salad
A light crisp and easy to prepare salad
Ingredients
180g cooked chicken
¼ cup sliced celery
¼ sliced red capsicum
¼ fresh snow peas
1 cup lettuce
1 avocado sliced
1 small tomato cut into wedges
Lemon, squeezed
Cracked black pepper
Olive oil with a squeeze of lemon
Method
Combine all ingredients together.
Dress with lemon, tahini, pepper, and olive oil and lemon.
Serve immediately.
Shish kebabs
Ingredients
200g lean lamb (or veal, beef, chicken) cut into cubes
4 small button mushrooms
2 small onions
¼ cup green pepper, cored, seeded, cut into cubes
Sauce
½ a cup of natural yoghurt
½ to 1 teaspoon of cumin
1 teaspoon of honey
1 tablespoon of chopped fresh mint
Method
Mix together the sauce ingredients into a bowl.
Thread meat, peppers, mushrooms and onions along metal skewers.
Coat with olive oil.
Cook under a pre- heated griller, turning several times.
Serve with the dipping sauce and some veggies or salad.
Tip: just increase meat and veggies to make a larger serving size.
Soy and garlic kebabs
Served cold this is the ultimate “ready to eat” snack or meal.
Ingredients
180g chicken cut into cubes
1 cup onion and green capsicum, cut into wedges
1 cup cherry tomatoes
2 tablespoons garlic, crushed
Chilli to taste (optional)
3 tablespoons soy sauce
Pinch salt
Cracked black pepper
Method
Soak wooden skewers in water for ½ hour so they do not burn.
Pierce the above ingredients on to the skewers.
Mix garlic, soy and seasoning in a small bowl and brush kebabs with mixture.
Cook, in pan, BBQ or under grill until chicken is cooked through.
Tip: serve with salad or vegetables or keep cold in fridge as a snack.
Tofu and vegie stir- fry in wok
Ingredients
1 tablespoon of olive oil
200 g of tofu
50g broccoli
50 g cauliflower
1 clove garlic (cut into small pieces)
1 tablespoon of diced chives
1/3 cup of water
Method
Heat oil with garlic until garlic is slightly brown.
Add cauliflower, tofu and broccoli and stir through very quickly.
Add 1/3 cup water and keep stirring.
Cook on high heat approximately for minutes stirring all the time.
If it starts to burn, add a little more water.
Add chives.
Turn out and serve.
Chicken and Tangy Pineapple
Ingredients
250g of chicken or turkey breast, pounded into thin bite sized pieces
¼ cup fresh ripe pineapple or (drained unsweetened canned), cut into small cubes, and dusted lightly with ginger powder
½ cup mixture: broccoli florets, snow peas and onion
2 to 4 teaspoon of silvered almonds
Garlic
Sea salt
Cracked pepper
1 tablespoon of olive oil
Method
Spray coat non-stick frypan with olive oil cooking spray.
Heat pan, and then add chicken pieces, stirring and tossing quickly until lightly browned.
Then add broccoli, snow peas, onion, water, salt, pepper, garlic and gingered pineapple.
Keep tossing quickly until chicken is cooked and vegetables are tender.
Garnish with silvered almonds.
Serve with brown rice.
Chicken salsa
Warm Mexican style dish
Ingredients
1 skinless chicken breast (or 200g), pounded into thin bite size pieces
2 to 3 tablespoons of mozzarella cheese, low fat, grated
½ cup mixture: broccoli florets and finely sliced green capsicum
½ cup mushrooms, finely sliced
½ clove garlic
½ teaspoon tomato paste
¼ cup water
Sea salt and cracked pepper to taste
Olive oil for cooking garnishing of fresh chopped parsley
Method
Mix together (and leave to stand) water, tomato paste, sea salt and pepper.
Coat fry pan with olive oil.
Over moderate heat, add crushed garlic, chicken, mushrooms, broccoli and green capsicum.
Keep mixing and tossing until chicken is browned then add tomato mixture, stirring well until evenly mixed through.
When ready to serve, sprinkle over with grated cheese and parsley.
Optional (transfer pan under pre – heated griller and grill until cheese melted and golden brown – do not place handle under griller).
Fish and sesame mushrooms
Ingredients
1 piece of perch fish (or other white fish) cleaned
1 teaspoon of sesame oil
½ teaspoon of onion flakes
1 kaffir lime leaf (remove rib and cut finely)
Sea salt and cracked pepper
Water to cover
Sauce
1 whole egg
Sprinkling herbs
1 cup button mushrooms, finely chopped
Sea salt to taste
Garnish with toasted sesame seed and fresh chopped chives
Method
Marinate the fish in a dish containing all the ingredients above for (30 min to 1hr).
Remove the fish from the marinate.
Grill under pre – heated grill (approximately 5 to 10 min each side), baste with a little marinade.
Sauce
Beat egg with Italian herbs and sea salt.
Add mushroom gently into the egg mixture.
Apply olive oil to a non- stick pan.
Heat pan, then add mushroom mix.
Stir occasionally to avoid burning.
When ready, sprinkle with toasted sesame seeds, chopped chives and serve fish, extra salad greens or vegetables.
Grilled salmon steaks with dill butter sauce on a bed of fresh rocket
Ingredients
1salmon steak (195g ea)
I tablespoon extra virgin olive oil
1 cup of rocket leaves (or mescalin mix)
1 cup of salad vegetables such as red onion, tomato, olives, cucumber
1 piece of pumpkin
Dill butter sauce
30g unsalted butter
Juice from ½ freshly squeezed lemon
2 tablespoons dried or fresh chopped dill
Method
Boil pumpkin until cooked
Brush both sides of the salmon with olive oil and grill under high heat for three to four minutes per side.
Salmon is cooked when the meat is just starting to fall apart.
Sauce
Heat the butter in a small saucepan, stir in the lemon juice and add dill.
Spread rocket over dinner plate, place salmon on top and cover with warm sauce.
Serve salad and veggies on the side.
San Choy bow
(Mince in lettuce cups)
Ingredients
160g of minced lamb
½ cup sliced water chestnuts, drained
½ teaspoons sliced ginger
½ tablespoon chilli sauce
½ tablespoon tamari or soy sauce
Iceberg lettuce leaves cut carefully into cups
Method
Sauté ginger lightly before browning lamb mince.
Add sherry and sauces with water chestnuts and simmer for five minutes.
Thin with a little water.
Spoon mix into lettuce cups for serving.
Accompany with mixed steamed Chinese vegetables.
Steak and garlic zucchini
Ingredients
150g to 180 g lean prime steak
1 cup zucchini slices
4 tablespoons of water
1 small garlic, crushed
Sea salt
Cracked pepper
Garnishing, fresh chopped parsley
Olive oil cooking spray
Method
Coat steak with olive oil.
Sprinkle with sea salt and cracked pepper.
Grill under pre – heated griller and cook as desired.
Add olive oil to a small saucepan.
Sauté garlic, and then add zucchini and water.
Gently toss zucchini slices until tender.
Garnish with fresh chopped parsley.
Serve with sweet potato or pumpkin.
Thai lime chicken and sesame stir fry
A basic stir fry recipe that can incorporate any meat, tofu or seafood.
Ingredients
180g chicken (or beef, seafood or tofu)
1 tablespoon sesame oil
1 cup bean sprouts
1clove garlic
1 teaspoon of minced ginger
½ cup snow peas
½ cup sliced red capsicum
¼ flaked almonds
1 tablespoon lemon/lime juice
1 tablespoon soy sauce
Method
Sauté chicken or alternative with ginger, garlic and soy sauce until brown.
Add vegetables and cook for two to three minutes.
Sprinkle almonds over meal just prior to serving.
Dress with lime juice and sesame oil.
Salmon treasure salad
Ingredients
1can salmon (or 90g)
1 whole egg
1 cup mixed: shredded lettuce, celery rings, shallots, parsley, thinly sliced fresh mushrooms
1 teaspoon sesame seed
Sprinkling of fresh herbs
Squeeze of lemon juice
Dash pepper
Olive oil
Method
Shallow fry sesame seeds until lightly browned, put aside to cool.
Add olive oil to a non- stick fry pan.
Break up salmon in a small mixing bowl.
Mix with an egg and a dash of pepper.
Cook salmon mix over moderate heat for eight to ten minutes.
Stir frequently, breaking up larger clumps until light golden brown and flaky.
Set aside to cool.
Prepare salad in small bowl.
Drizzle with olive oil; add squeeze of lemon juice and a sprinkling of fresh herbs.
Gently toss cooled flaky salmon into salad and sprinkle with toasted sesame seeds.
Red Cabbage Salad
Ingredients
½ a medium red cabbage
1 granny smith or other tart apple
1 celery stalk
½ to one onion
¼ of a cup of chopped walnuts
½ a capsicum
Fresh shallots or chives
A dash of garlic powder or fresh garlic to taste
1 tablespoon of balsamic vinegar
2 tablespoons of olive oil
1 to 2 tablespoons of lemon juice
Method
Coarsely chop red cabbage.
Peel and dice the apple.
Cut celery, onion and capsicum.
Combine all ingredients in a bowl and let sit for an hour, stirring once or twice.
Tip: This will keep for two days and should be enough for two meals.
Vegetable Frittata
Ingredients
4 eggs
¾ of a cup of goat’s fetta cheese
½ a cup of grated mozzarella cheese
1 small tin of sliced artichoke hearts
2 cups of baby spinach
½ a cup of zucchini
½ a cup of thinly slice sweet potato
A pinch of salt and pepper
Sliced olives or fresh basil for a garnish
Method
Pre- heat oven to 180’c.
Beat eggs in a large bowl. Add remaining ingredients in mix.
Grease a pie dish with olive oil.
Place mixture into the pie dish.
Garnish with sliced olives or fresh basil.
Cover the dish with foil.
Place in oven and bake for 35 to 40 min (remove foil for the last 10 minutes of cooking time).
Serve with salad greens or steamed veggies.
Tip: Place any leftovers in the fridge and have for lunch the next day.
