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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 sliced1 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 greenFrench or runner beans, mushrooms, sweet green pepper and Chinese cabbage. Chop these intobite 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 andcanned 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 fryingpan, add a little vegetable oil, a clove of chopped garlic and the vegetables(not sweet potato) andfry gently until just tender.(If you prefer a milder garlic flavour, then brown the garlic beforeadding vegetables.) Salt and pepper to taste. In a small saucepan, add a little water and heat untilboiling. Add the sweet potato pieces and simmer approx 7 minutes until tender. (Or in a microwaveproof 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 enoughto get your protein requirement for the day.

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Spiced Vegetable Omelette

Ingredients

(Serves 1)2 large eggs or 3 medium eggs (discard the yoke of the 3rd)

2 tablespoons milk1 tablespoon of golden linseed/flaxseed½ teaspoon ground turmeric½ teaspoon ground cumin(alternatively replace the turmeric and cumin with 1 teaspoon of curry powder)1 teaspoon dried mixed herbssalt and pepper to taste1 ball of frozen spinacha small number of frozen peas1 medium cup mushroom2 tablespoons of grated cheese (approx 20g) 

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

Mediterranean Crunch Salad

Serves 4A quick and easy salad featuring the bold flavours of the Mediterranean.Ingredients1 (±450g) can no salt-added chickpeas1 cup chopped broccoli florets1 cup cocktail tomatoes, halved1 cup finely sliced kale (cabbage1/2 cup finely chopped red onion2 tablespoons finely chopped Kalamata olives

3 tablespoons red wine vinegar1 small garlic clove, minced1 tablespoon chopped fresh parsley1 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 powder2 teaspoons dried oregano

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1 teaspoon ground coriander2 garlic cloves, finely chopped2 tablespoons olive oil8 small chicken drumsticks1 medium onion, quartered, thinly sliced400g can chopped tomatoes375g chunky salsa (see recipe below)2 cups salt-reduced chicken stock400g can red kidney beans, drained, rinsed1/3 cup white long-grain rice2 tablespoons chopped fresh corianderFresh coriander leaves, to serve Method

Preheat oven to 180°C/160°C fan-forced. Combine chilli powder, oregano, ground coriander, garlicand 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. Turnchicken to coat.Bake for 50 minutes, turning chicken halfway through cooking. Add beans and rice. Bake for 20 to25 minutes or until rice is tender and chicken cooked through. Stir in chopped coriander. Sprinklewith coriander leaves. Serve.

Mexican Salsa

Salsa Recipe

Salsa is a Mexican topping made of tomatoes, onions, peppers, and a few other ingredients.1 white onion1/2 bunch cilantro

3 tomatoes or 1 Can of diced tomatoes1 large red jalapeño pepper1 small can of chilli peppersThe juice of 2 limes1/2 tsp. salt1/2 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 peppersNow 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 bemade by substituting sweet peppers for the jalapeño and chilli peppers. Hotter salsa can be madeby increasing the peppers and adding a finely chopped habanero pepper. Blend some or all of thesalsa for a smoother texture. Use clean rubber gloves to chop habanero peppers, or your handswill burn for several hours.Warnings Wash your hands thoroughly with soap and water after handling the peppers. Pepperjuice can sting quite badly if you rub your eyes or touch a cut before washing your hands. If youhave 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.

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Watermelon Salad With Tomatoes, Feta Cheese and Mint

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

Ingredients2 to 3 cups watermelon in bite-sized chunks, seeds removed2 small ripe tomatoes, quartered50 to 80 grams Feta cheese, crumbled2 tablespoons prepared balsamic vinaigrette dressing2 to 3 tablespoons chopped fresh mint

Method

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

Pineapple-Cucumber Salad

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

Ingredients

3 cups chopped fresh pineapple2 cucumbers, peeled, seeded and sliced2 green onions, thinly sliced1/4 cup roughly chopped mint1/4 cup lime juice

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

Carrot Date Muffins

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

Ingredients

2 medium carrots, peeled and coarsely grated1 cup chopped pitted dates½ cup chopped walnuts

¼ cup olive oil2 eggs, lightly beaten¼ cup plus 2 tablespoons pure golden syrup¾ cup white flour or organic flour¾ cup fine almonds2 teaspoons baking powder½ teaspoon fine cinnamon½ teaspoon fine nutmeg½ teaspoon sea salt

Method

Line 12 muffin cups with paper liners or oil with natural cooking spray and set aside. Preheat ovento 180°C. Place carrots and dates in the bowl of a food processor. Pulse and then blend until finelychopped. Add walnuts and pulse to finely chop. Transfer to a bowl; add oil, eggs and golden syrup,

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stir to combine completely. In a separate bowl, combine all remaining dry ingredients. Pour liquidingredients over dry ingredients and stir until just combined. Spoon batter into prepared muffintins and bake for 20 to 25 minutes or until a toothpick inserted in the centre of a muffin comesout clean. Cool on a wire rack.

Christmas Cake

Preparation Time 30minutes Cooking Time 180 minutes Ingredients (serves 20)

510g (3 cups) sultanas265g (1 ½cups)raisins155g (1 cup) currants150g (1 cup) pitted dates, finely chopped1 x 100g pkt red glacé cherries, quartered75g (½ cup) seedless raisins

75g (½ cup) dried pineapple, finely chopped50g (½ cup) mixed peel185ml (½ cup) brandy2 tsp finely grated orange rindMelted butter, to grease250g butter, at room temperature200g (1 cup, firmly packed) brown sugar4 eggs300g (2 cups) plain flour2 tsp mixed spiceBlanched almonds, to decorateRed glacé cherries, extra, halved, to decorate

2 tbs brandy, extra 

Method

Combine sultanas, raisins, currants, dates, cherries, raisins, pineapple, mixed peel, brandy andorange rind in a large bowl. Cover with plastic wrap and set aside, stirring occasionally, for 2 daysto soften. Preheat oven to 150°C. Brush a round 22cm (base measurement) cake pan with meltedbutter to lightly grease. Line the base and side with 3 layers of non-stick baking paper. Use anelectric 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 andstir to combine. Add flour and mixed spice and stir until well combined. Spoon into prepared panand 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 to3 hours or until a skewer inserted into centre comes out clean. Drizzle hot cake with extrabrandy. 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 anairtight container in a cool, dark place.

Lemon Garlic Chicken Breast with Roast Potato Medley

Makes 4 servings

Ingredients4 boneless, skinless chicken breasts1 tablespoon fresh lemon juice

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½ teaspoon lemon zest1 tablespoon olive oil2 cloves garlic, pressed or finely choppedSaltFreshly ground black pepper

Method

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

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

Roast Potato Medley

1large potato, scrubbed and cut into cubes

2 large sweet potatoes, peeled and cut into cubes3 tablespoons olive oil1 teaspoon dried thyme1 tablespoon salt½ teaspoon coarsely ground black pepper

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

Cabbageslaw with Apples and Pecan Nuts Serves 4 to 6A colourful, simple and absolutely delicious slaw for any season.

Ingredients

2 cups shredded green cabbage2 cups shredded red cabbage1 tablespoon apple cider vinegar1/8 teaspoon fine sea salt1/8 teaspoon ground black pepper2 apples, cored and very thinly sliced1/2 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 breasts7oz/200g red split lentils1 large or 2 small onions½ fresh green chilli (optional)1 tea spoon of ground turmeric2 tea spoon of korma curry powder

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1 teaspoon freshly chopped ginger1 teaspoon salt1 teaspoon whole cumin seeds3 cloves of garlic½ teaspoon cayenne pepper2 tablespoons lemon juice¼ teaspoon ground cinnamon¼ teaspoon ground nutmeg

Method:

Peel and finely chop half of the ginger and place in a pan with the sliced onions, lentils, andturmeric 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 heatright down and leave it to simmer for 40 minutes. Leave the lid very slightly ajar to stop it boilingover.Cut the chicken into small cubes and add to the pan. Cook for another 25 minutes until the meat isdone. 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 theremaining chopped ginger and garlic and fry for a minute more. Add the cayenne pepper in the panand 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 thechicken.

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, thawed1 cup (70g) fresh breadcrumbs½ cup chopped parsley¼ cup (35g) macadamias, choppedgrated rind and juice of 1 lemon2 avocados, sliced

100g snow pea sprouts, trimmed2 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 onprepared tray. Combine breadcrumbs, parsley, macadamias and lemon rind and season totaste. 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 andlemon juice and season well. Serve with fish.

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Roasted Mushroom & Lentil Cakes 

Ingredients (Serves 4)

½ cup/100g dried red lentils

2 cups/150g mushrooms, sliced2/3 cup/75g walnuts, chopped1 medium onion1 egg1 tablespoon Worcestershire sauce1 teaspoon mixed herbs/Italian seasoning

Method

 Cook the lentils in boiling water for 10 minutes, skim off any scum then simmer for a further 15minutes. Meanwhile finely chop the onion, mushrooms and walnutsDrain 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. Formthe mixture into four evenly sized cakes using a pastry cutter or similar and place them on thegreased 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 fishpacket 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 chicken1/2 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 oilsalt and pepper to taste1 cup chicken broth1/2 cup tomato diced (5.8 grams of carbs)1 cup fresh spinach (2.4 grams of carbs)

Method:

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Flatten chicken. Combine feta, lemon juice and oregano. Spread over chicken. Fold chicken to enclosefilling; 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 andsimmer 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, grated1 tablespoon natural set low-fat plain yoghurt1/2teaspoonextra virgin olive oil 2 tablespoons rolled oats 

1/4cupplain flour 1/2tablespoonbrown sugarDirections:

Prep Time: 20 minutesTotal Time: 50 minutesLightly spray cake tin (round or square medium size) with spray vegetable oil. Preheat oven to 180degrees Celsius (moderate heat). Cake: Combine in a bowl all dry ingredients (flour, oats, brownsugar, baking powder and baking soda, nutmeg, cinnamon, salt). Combine in a small separate bowlyoghurt and olive oil, then add to dry ingredients. Add apple juice and eggs and beat untilcombined, then fold in the apples. Spoon mixture into prepared cake tin. Topping: Mix yoghurt andolive oil in a bowl. Combine oats, flour, sugar and grated apple. Mix until it is a crumbly texture (Iftoo moist you may add pinches of flour, however the crumble effect will still happen aftercooked). 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 juice1 teaspoon Dijon mustard

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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 celery1 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 theblender and purée until smooth; set aside. Put chicken, celery, onions and apples into a large bowl. Pour over cottage cheesemixture 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, chopped1/4 tsp dried ginger1 clove minced garlicJuice of ½ lime1 cup (165g) cooked spinach1 tsp light butterBlack pepper to taste Mix together the coriander leaves, ginger, garlic and lime and rub ontochicken breast. Wrap chicken in foil and bake in oven preheated to 180 degrees for about 25minutes. 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 peppersfor three to four minutes. Whisk egg whites lightly with black pepper and pour on top ofvegetables. Cook until partially set; top with shredded cheese and fold over half of omelet. Cookfor about 1 more minute until set and serve

Mexican Bean Soup 

Serves 6This is a very nice, spicy bean soup for the last of the coldwinter days.Ingredients200g red kidney beans, soaked overnight1 large onion, chopped finely1 Tbsp virgin olive oil1 red chilli, seeded and chopped finely1 large clove garlic, sliced finely (use only fresh garlic – not tinned ready made garlic)

1 tsp mild chilli powder1 Tbsp coriander leaves

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1.5L well-flavoured vegetable stock1 Tbsp tomato puréeSalt and freshly ground black pepper – to taste40g Cheddar cheese, grated

MethodDrain the beans and rinse thoroughly under cold running water, then set aside until needed. Cookthe onion in the oil until soft, then add the chilli, garlic, and chilli powder and cook for anotherminute. 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, untilthe beans are soft. Allow the soup to cool, then purée in a blender or food processor. Rinse thepan, return the soup to it and reheat gently, seasoning to taste with salt and pepper. Scatter thecheese 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 cheese2 whole wheat tortillas, warm

Method

Heat a large skillet over medium-high heat. Spray with oil, add spinach and cook, tossing often, untiljust wilted, about 1 minute. Add eggs, salt and pepper and cook, tossing gently, until fluffy and cookedthrough, 3 to 4 minutes. Remove from heat, add mozzarella and toss again. Spoon egg mixture ontotortillas, 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

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

CHICKEN AND BROWN RICE SOUP WITH MUSHROOMS 

Serves 6This 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 tasteMethod

Heat oil in a large pot over medium high heat. Add mushrooms and onions and cook, stirringoccasionally, 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 inparsley, salt and pepper and serve.

 Spicy Corn and Chicken Chile

Serves 4Quick, 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.

Ingredients1 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 salsa1 (500g) bag frozen corn kernels, or 3 cups fresh corn kernels

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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 cookfor 20 minutes, stirring often, until flavours have melded and chilli is thick. Stir in cilantroand 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 picnicsor 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 salt1/8 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 largebowl with lemon juice, goat cheese, salt and pepper. Line tortillas with lettuce and thenspoon vegetable-cheese mixture on top. Wrap up snugly, tucking in the ends burrito-styleand 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 juiceFreshly-ground black pepper Handful of fresh basil leaves, washed In a large bowl, combine thesliced chicken breasts, beans and red peppers. Whisk the olive oil, lemon juice and black peppertogether and add to the other ingredients in the bowl. Add whole fresh basil leaves and toss thelot together.

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Chicken Lentil Curry 

Ingredients(Serves 4)3 medium sized chicken breasts

7oz/200g red split lentils1 large or 2 small onions½ fresh green chilli (optional)1 tea spoon of ground turmeric2 tea spoon of korma curry powder1 teaspoon freshly chopped ginger1 teaspoon salt1 teaspoon whole cumin seeds3 cloves of garlic½ teaspoon cayenne pepper2 tablespoons lemon juice¼ 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 nowAdd 2 pints/1 litre of water to the pan, cover with a lid and bring it to a simmer. Turn theheat right down and leave it to simmer for 40 minutes. Leave the lid very slightly ajar tostop it boiling over. Cut the chicken into small cubes and add to the pan. Cook for another25 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 afrying pan and once hot, fry the whole cumin seeds for 30 seconds. Add the remainingchopped ginger and garlic and fry for a minute more. Add the cayenne pepper in the pan andmix 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 withlong grain or basmati riceVariationsIf you like a fruity curry then you can add a handful of chopped apricots at the same timeas the chicken

Tuna Burgers

40 Minutes to Prepare and CookIngredients2 cups Tuna, canned in water, drained and flaked1/3 cup Tomato (Marinara) sauce1/4 cup Pickled Onions (or Dill Pickle) chopped2 Egg Whites1/4 cup Wholegrain Flour1/4 tsp Black Pepper, freshly ground1/2 tsp Garlic Powder1/2 tsp Onion PowderDirectionsMix all ingredients together until well mashed. Form into 4 burgers. Spray skillet or BBQ withcanola spray and cook until golden on each side. NOTE: These are soft when you make them, theyfirm up when cooked. Number of Servings: 4

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LAMB STEW WITH FRESH VEGETABLES 

Serves 6

Ingredients

1/4 cup flour1 teaspoon salt1/2 teaspoon black pepper1 Kg lamb stew meat, cut into 2-inch chunks2 tablespoons extra virgin olive oil1 cup white wine2 sprigs rosemary2 sprigs oregano2 cups baby carrots, halved2 cups small potatoes, halved1 cup fresh English peas or frozen green peas, thawed1/4 cup chopped green onions

MethodCombine flour, salt and pepper in a large bowl. Add lamb and toss to coat well. Heat oil in a largeheavy 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 andsimmer 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. Removeand discard stems from rosemary and oregano. Ladle stew into bowls and garnish with greenonions. Serve immediately.

Chicken Fried Rice 

Ingredients

8 oz boneless, skinless chicken breasts3 tsp olive oil2 tbsp soy sauce2 cups preferred fresh vegetables (e.g. mushrooms, broccoli, carrots, onion, cauliflower, zucchini,snow peas, etc.)2 green onions2 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)

DirectionsPrepare 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 greenonions. 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-stickspray. Beat eggs or egg whites together in a bowl and add to skillet. Stir often, cooking the eggsuntil 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. Removechicken 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 tostir-fry for several more minutes. Sprinkle with almonds and serveServes 2

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Interesting Fact: From a safety standpoint, it is not necessary to rinse raw poultry beforecooking. 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 IngredientsCooking spray1 1/2 cups cake flour1/2 cup whole wheat flour1 teaspoon baking soda2 tablespoons flax seed1 tablespoon ground cinnamon1/2 teaspoon salt1/2 stick (1/4 cup) unsalted butter, softened1/2 cup brown sugar2 eggs1/3 cup fat free or low fat plain yoghurt

3 very ripe bananas, smashed (about 1 1/2 cups)2 teaspoons vanilla extract1 tablespoon pure honeyMethodPreheat 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 wellafter each addition. Mix in yoghurt, bananas and vanilla. Fold in flour mixture and mix until justincorporated. 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 thecentre of the loaf comes out clean. Allow to cool slightly, and then remove from baking pan.

Original Lemon & Herb Chicken 

Serves 8

Ingredients1 tablespoon plus 1 1/2 teaspoons lemon juice2 tablespoons salt2 Liters of water± 700 gram bone-in chicken parts (8 pieces)1 3/4 teaspoons extra-virgin olive oil2 tablespoons chopped fresh oregano2 tablespoons chopped Italian parsley

2 tablespoons thinly sliced fresh basil1/8 teaspoon freshly ground black pepperMethodThe 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. Ina clean large bowl, combine the oil, herbs and pepper. Add the chicken and coat well. Cover andrefrigerate for four to six hours to marinate. Preheat the oven to 180°C (350°F). Place thechicken pieces on a cookie sheet and bake until cooked through, about 45 minutes.

Pita Pocket Breakfast Serves 2

IngredientsOlive oil2 cups packed baby spinach (or 1 cup frozen, then thawed and squeezed)

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This salad is so full of texture and flavour that your senses are in for a surprise. Eat as a lightlunch, 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 oil1 red onion, sliced2 cloves of garlic, crushed or grated2 rashers (strips) lean smoky bacon, cut into chunks400 gram / 14 ounces green beans (fresh or 1 can)If you are using canned beans, drain well.4 medium tomatoes cut into quarters2 large handfuls spinach2 large handfuls rocket, watercress or crispy lettuce1 tablespoon extra-virgin olive oil, for servingJuice of ½a lemonGenerous 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 afew 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-virginolive oil and the lemon juice, toss vigorously to mix and sprinkle with fresh coriander.

 Healthy Seed Bread 

Ingredients:1 Cup (90g / 3 OZ) Oats2 Cups (240g / 8.5 OZ) Cake flour600mL (310g /11 OZ) Whole wheat flour

100mL (50g / 1.76 OZ) Oat Bran200mL (35g / 1.23 OZ) Bran30mL (20g / 0.7 OZ) Linseed25mL (15g / 0.53 OZ) Sesame seed25mL (15g / 0.53 OZ) Poppy seed10g (0.35 OZ) Instant yeast1 teaspoon (5mL / 0.176 OZ) Salt25mL (0.85 fl oz) Vinegar25mL (0.85 fl oz) Olive oil500mL (16.9 fl oz) lukewarm waterMethod:1 Mix dry ingredients2 Mix vinegar, olive oil and water and add to the dry mix to form dough3 Knee the dough until the stickiness end4 Place the dough in buttered bread pans and let it ferment for about 40 minutes in a hot placeuntil dough is double the volume5 Preheat oven to (180°C / 350°F)6 Bake for 1 hour at 180°C / 350°F) till done7 Take bread out of pans and let it cool down on a wire (mesh) rack

Lemon Dessert 

Ingredients:

60mL (2 fl oz) fresh lemon juice5mL (0.17 fl oz) Lemon Zest (grated skin of 1 small lemon)

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3 separated eggs (separate the yolk from the white of the egg)50mL (1.7 fl oz) Cake flour350mL (11.83 fl oz) low fat milk60mL (2 fl oz) sugar

Method:1. Whip egg yolk and the rest of the ingredients till smooth2. Whip egg white separate till stiff3. Mix whipped egg white slightly into the first mix4. Scoop mix into a buttered oven pan and place into a larger oven pan filled with boiled water5. Bake 40 to 45 minutes at (180°C / 350°F) till mix has set6. Leave to cool in oven pan with water to limit shrinking7. 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 pasta1 Tin tuna in brine2 Egg125ml Skimmed milk50gram Mozzarella cheese

 Method:

Beat eggs and add milkMix pasta and tunaUse a small dish for pasta/tuna mixPour egg and milk mixture over the pasta/tuna mixCover with grated Mozzarella cheese

Preheat oven to 180˚ and bake dish until cheese are golden brown

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Tuna Lasagne 

1 Teaspoon olive oil1 Chopped onion250 gram Mushrooms

4 Cubed tomatoes200 gram baked beans in tomato sauce (crushed)2 Tins of tuna chunks in brine10 Sheets of wholegrain lasagne

White sauce of the following:

15ml Butter150ml Skimmed milkTune brine2 Teaspoons cake flour2 Teaspoons oat bran

Method: Melt butterAdd flour and oat bran to melted butter and gradually stir in the milk and brine mixtureStir continuously until mixture thickens Sauté onions and mushrooms Add tomatoes and beansSimmer for 5 minutes Add tuna Layer the pasta, bean/meat mixture and white sauce in layersbeginning with meat, end with whitesauce Sprinkle grated Mozzarella cheese over and bakes in pre-heated oven at 180˚ approximately30 minutesChicken Kebabs 

Ingredients:

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

Marinade:¼ cup soya sauce¼ cup lemon juice½ onion (grated)1 tablespoon olive oil

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

Stuffed green pepper salad 

Ingredients:

1 red pepper1 avocado¼ cup olives¼ cup feta cheese½ English cucumber

Method:

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