It can be fun whilst you plan your meals and rewarding when you get down to enjoying your creativity with ingredients that you find in most supermarkets.
Recipes high in fibers, anti oxidants & rich in amino acids are Mediterranean salads with grilled fish or meats. And hearty soups as an option to replace a high carb meal.
To reduce hypertension, diabetes & weight gain, cut back on salt, saturated and trans fats.
Use extra virgin oils for salads & quick stir frys not more than 4 minutes without damaging active compounds.
These meals replace the usual high carbohydrate meals of white rice & pastas.
A high fiber diet reduces cholesterol.
Cindy's Pilaf Rice with super vegetables
Preparation & cooking time- 45 minutes
This is a meal cooked in one pan.
Ingredients for 3 -4
3 cups organic brown rice
200 gms shoulder lamb cut into cubes
1 large onion
1 -2 large tomatoes
1 large bell pepper
1/2 - 1 brocoli
Herbs & spices of your choice; I use 1 teaspoon of dried bottled mixed Italian herbs; rosemary, thyme, oregano, basil, majarom & for colour; 1 level teaspoon tumeric, 1 teaspoon sea salt.
olive oil & lemon slices.
Note- No packet broth, processed savoury seasonings are used. The sweetness of vegies, herbs & spices make this a most delightful tasting meal.
Use less salt for healthy eating.
Add more vegies for 4 persons if you wish. The idea is to eat more of the super foods.
Method
Season lamb cubes with half teaspoon sea salt & herbs.
In a pan, saute onions with 1 tablespoon olive oil, 3 pinches of sea salt & tumeric till onions turn translucent, approx 1 minute.
Add rice, saute till onions, spice, salt & rice are mixed.
Add water to 1.5 inch above rice.
When its boiling, add cut tomatoes.
Cover & let simmer for 15 -20 minutes till water is almost all absorbed.
Place seasoned lamb over rice, steam for another 10 mins. If pan is too dry, add 2-3 tablespoons of hot water so rice will not burn.
Add brocoli & peppers at the last 5 minutes. They steam with the lid on & stay crispy.
Dish rice onto plate, arrange meat on top interspersed with green, red & yellow vegies around.
Drizzle pilaf with more olive oil & lemon juice just before serving.
Garnish with parsley or fresh mint.
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Assemble this salad in individual servings, or arrange it on a platter and serve family style. Niçoise olives are a small purplish-black variety; you can substitute kalamata. Serve with crusty French bread. This dish is a twist on the classic salade niçoise with tuna.
Yield: 6 servings (serving size: about 2 1/2 cups salad mixture, 5 ounces shrimp, 2 pieces egg, 4 teaspoons olives, and 1 teaspoon capers)
Ingredients
• VINAIGRETTE:
• 3 garlic cloves, halved
• 2/3 cup fat-free, less-sodium chicken broth or home made vegetable stock
• 1/4 cup chopped fresh basil
• 1/4 cup chopped fresh parsley
• 2 tablespoons fresh lemon juice
• 2 tablespoons tarragon vinegar
• 2 tablespoons extravirgin olive oil
• 2 teaspoons Dijon mustard
• 1/2 teaspoon freshly ground black pepper
SALAD:
• 18 peeled and deveined large shrimp (3 prawns per serving)
• 12 small red potatoes (about 3/4 pound)
• 5 cups gourmet salad greens
• 4 cups torn romaine lettuce
• 1 cup (1/4-inch-thick) slices red bell pepper (about 1 medium)
• 3 medium tomatoes, each cut into 6 wedges
• 1 (14-ounce) can quartered artichoke hearts, drained
• 3 hard-cooked large eggs, each sliced into quarters
• 1/2 cup niçoise olives
• 2 tablespoons capers
Preparation
To prepare vinaigrette, drop garlic through food chute with food processor on; process until minced. Add broth and next 7 ingredients (through black pepper); process until well blended.
To prepare salad, combine 2 tablespoons vinaigrette and shrimp in a large zip-top plastic bag; seal. Marinate in refrigerator for 20 minutes, turning bag occasionally to coat shrimp.
Place potatoes in a large saucepan; cover with water. Bring to a boil; cook 8 minutes till they are tender. Drain and rinse with cold water; drain. Cut potatoes into 1/4-inch-thick slices. Set aside.
Heat a large grill pan over medium-high heat. Coat pan with cooking spray. Remove the shrimp from bag, and discard marinade. Add shrimp to pan. Cook 3 minutes on each side or until the shrimp are done.
Combine potatoes, greens, lettuce, bell pepper, tomatoes, and artichokes in a large bowl. Add remaining vinaigrette, tossing gently to coat. Place lettuce mixture on a serving platter. Arrange shrimp and eggs over lettuce mixture; sprinkle with olives and capers. Serve immediately.
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Salads aren't just for busy weeknights; serve them when company's coming to showcase the bright flavors of fresh produce. This 25-minute salad combines sweet nectarines with savory goat cheese for a dynamic flavor combination that perfectly complements the grilled chicken slices and toasted pecans, chicken, sweet nectarines, tangy goat cheese, and toasted pecans in a great entrée salad. Prep and cook time: about 25 minutes.
Total: 25 minutes
Yield: Makes 4 main-dish servings
Ingredients
• 2/3 cup pecan halves
• 2 quarts salad greens (8 oz.), rinsed and dried
• 1/4 cup walnut oil or extra virgin olive oil
• 1/4 cup balsamic vinegar
• 4 boned chicken breast halves (2 lb.& organic if you will), rinsed, patted dry, and fat trimmed
• Salt and pepper
• 2 firm-ripe nectarines or Chinese brown skin pears(12 oz. total), rinsed, pitted, and thinly sliced
• 5 ounces fresh chèvre (goat cheese), crumbled
Preparation
1. Preheat oven to 350°. Spread pecans in a baking pan and bake until golden under skins, about 10 minutes. Let cool, then coarsely chop.
2. Mound salad greens on four dinner plates. In a small bowl, stir olive or walnut oil, and vinegar to blend. Set aside.
3. Sprinkle chicken with salt and pepper. Lay on a lightly oiled barbecue grill over a solid bed of medium-hot coals or medium-high heat on a gas grill (you can hold your hand at grill level only 3 to 4 seconds); close lid on gas grill.
Cook chicken, turning occasionally, until meat is no longer pink in center of thickest part (cut to test), about 15 minutes total. Transfer chicken to a cutting board. Remove skin.
4. Slice chicken across the grain 1/2 inch thick; arrange over greens. Tuck nectarine around chicken. Scatter goat cheese and pecans over the top. Stir dressing; pour over salads. Add salt and pepper to taste.
Nut Oils on Salad: A drizzle of walnut, hazelnut, or almond oil makes a salad dressing--like the one in this salad--rich and interesting. Nut oils are good for your heart, as well as your salads. Almond and hazelnut oils are rich in monounsaturated fats, and walnut oil supplies omega-3 fatty acids. Refrigerate nut oils after opening; they turn rancid quickly at room temperature.
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Grilled Salmon & Raspberry Vignaigrette
You may as well call this an "antioxidant salad," because in addition to bursting with summery colors and flavors, it's full of phytonutrient rich produce like raspberries, soybeans, and tomatoes
Light cooking tip: Combine ingredients known to promote health, with an emphasis on freshness, bright colors, and multiple textures. Choose fats with full flavor; you only need a little.
Ingredients
• 1/4 cup walnut halves (1 oz.)
• 12 asparagus spears (8 to 10 oz. total) or broccoli florets (1 in. wide and 3 in. long)
• 4 pieces (4 oz. each) boned salmon fillet
• Spice rub (recipe follows)
• 3 heads (8 oz. each) Belgian endive
• 2 cups mixed baby salad greens, rinsed and crisped
• 1 dozen cherry tomatoes (1 in. wide; 8 oz. total), rinsed, stemmed, and halved
• 1/2 cup chopped red onion
• Raspberry vinaigrette (recipe follows)
• 1 cup raspberries, rinsed
• 1/2 cup shelled cooked fresh or thawed frozen soybeans (edamame) can be found in most supermarkets. If unshelled, you'll need about 1 cup soybeans in pods)
• 4 pumpernickel rolls
Preparation
1. Bake nuts in a 9-inch pie or cake pan in a 350° regular or convection oven until golden beneath skins, shaking pan once, 7 to 9 minutes.
2. Meanwhile, in a 10- to 12-inch frying pan over high heat, bring about 1 inch water to a boil. Rinse asparagus and snap off tough stem ends. Add asparagus or broccoli to pan and boil, uncovered, until bright green and barely tender when pierced, 2 to 3 minutes. Drain; rinse with cold water until cold.
3. Rinse salmon and pat dry. Coat flesh sides equally with all the spice rub. Lay fish, coated side down, on a grill over hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook fish, turning once, until opaque but still moist-looking in center of thickest part (cut to test), 7 to 9 minutes total. Transfer to a plate.
4. Rinse endive; trim off and discard discolored ends. Set aside 12 leaves; cut remaining leaves crosswise into 1/4-inch-wide slices and place in a bowl. Add salad greens, tomatoes, onion, and 1/4 cup raspberry vinaigrette; mix gently.
5. Arrange asparagus and whole endive leaves equally around edges of plates. Mound salad mixture equally in center of plates; top with warm salmon.
Sprinkle servings equally with walnuts, raspberries, and soybeans. Drizzle remaining vinaigrette over the top. Serve with pumpernickel rolls.
Spice rub: In a blender, whirl 1 tablespoon each coriander seeds and fennel seeds and 1 1/2 teaspoons each dried thyme and black peppercorns until finely ground. Makes about 3 tablespoons.
Raspberry vinaigrette: In a small bowl, whisk together 3 tablespoons raspberry vinegar, 2 tablespoons extra-virgin olive oil, 1 tablespoon walnut oil (optional), and 1 1/2 teaspoons Dijon mustard. Add salt and pepper to taste. Makes about 1/2 cup.
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Yield: 6 servings
Ingredients
• 1 large pumpkin
• 24 unpeeled, large fresh shrimp
• 1 1/2 pounds shiitake mushrooms
• 2 whole fish bones
• 2 quarts boiling water
• 6 shallots, chopped
• 6 garlic cloves, chopped
• 1 pound Arborio rice
• 1 (3-ounce) cottage sheese
'• 1 tablespoon fresh thyme leaves
• 1 tablespoon olive oil
• Yoghurt Blanc Sauce (refer below)
• Garnishes: fresh dill sprigs, whole shiitake mushrooms
Preparation
De seed pumpkin. Cut up pumpkin into 2x1 inch lengths. Cook in 1 inch boiling water in a Dutch oven, covered, 20 minutes or until tender; drain. Cut off and reserve tops.
Mash pulp, and set aside 1 1/4 cups, reserving remainder for another use.
Peel large shrimp, leaving tails on; devein, if desired, and set aside. Discard mushroom stems; thinly slice caps.
Boil fish bones in 2 quarts boiling water with a pinch of sea salt for 15 minutes.
Drizzle 2 tablespoons olive oil & pan fry shallots, garlic, and rice, and sauté until shallots are tender.
Add 1 cup hot fish broth; cook, stirring constantly, until liquid is absorbed. Repeat procedure with remaining hot broth, 1 cup at a time. (Cooking time is 35 to 40 minutes.) Add 1 cup mashed pumpkin (reserve remaining 1/4 cup pumpkin for Beurre Blanc Sauce), medium shrimp, sliced mushrooms, cottage cheese, and thyme; cook, stirring constantly, 8 to 10 minutes or just until shrimp turn pink.
Melt 1 tablespoon butter in a large skillet; add large shrimp, and sauté 2 to 4 minutes or just until shrimp turn pink. Spoon pumpkin risotto onto serving plates, and drizzle evenly with Beurre Blanc Sauce. Arrange large shrimp around risotto, and top with reserved pumpkin tops.Garnish, if desired.
*1 1/4 cups canned pumpkin maybe substituted for pulp from one medium pumpkin.
Yoghurt Blanc Sauce
Yield: 3 cups
Ingredients
1/4 cup dry white wine
3 small shallots, chopped
1/4 cup reserved mashed pumpkin
1 pint yoghurt
1 tablespoon lemon juice
1 tablespoon olive oil
2 teaspoons chopped fresh dill
1/4 teaspoon salt
1/4 teaspoon pepper
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Hearty Soups As A High Fiber Meal
Chopped, prosciutto and canned cannellini beans are the main stars of this quick and easy recipe. Dish up this soup alongside crusty Italian bread and a green salad for a satisfying meal.
Yield: 4 servings (serving size: 1 1/2 cups)
Ingredients
2 teaspoons olive oil
1/2 cup chopped prosciutto or ham (about 2 ounces)
1 cup chopped onion
3/4 cup chopped celery
3/4 cup chopped carrot
1 garlic clove, minced
1 cup water
2 (19-ounce) cans cannellini beans or other white beans, undrained
2 bay leaves
1 (15.75-ounce) can fat-free, less-sodium chicken broth
2 tablespoons minced fresh parsley
2 tablespoons sherry (optional)
1/4 teaspoon black pepper (optional)
Preparation
Heat the oil in a large stockpot over medium heat. Add the prosciutto, and sauté for 2 minutes. Add the onion, celery, carrot, and garlic; sauté for 2 minutes or until soft.
Add the water, beans, bay leaves, and broth, and bring soup to a boil. Partially cover, reduce heat, and simmer soup for 20 minutes.
Add the parsley, sherry, and black pepper; cook for 1 minute. Discard bay leaves.
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These succulent meatballs are formed from lean ground pork, and they're served in a light broth with spinach.
Serve hot with a slice of wholemeal or rye bread. Or with a small portion of boiled brown rice.
Yield: 4 portions
Ingredients
1 pound ground pork
2 eggs, beaten to mix
1 clove garlic, minced
1 small onion, minced
1/2 cup dry bread crumbs
1/4 cup grated Parmesan (optional)
1/2 cup chopped fresh parsley
1/2 teaspoons salt
1/4 teaspoon fresh-ground black pepper
3 tablespoons olive oil
1/2 lb spinach leaves washed well and chopped (about 1 quart)
1 1/2 quarts canned low-sodium vegetable /chicken broth or homemade vegetable stock (refer below)
2 cups water
1 tablespoon balsamic vinegar
1/4 teaspoon red-pepper flakes (optional)
Preparation
1. In a medium bowl, mix together the pork, eggs, garlic, onion, bread crumbs, Parmesan, parsley, 1/2 teaspoon of the salt, and the black pepper until thoroughly combined. Shape the mixture into twenty meatballs.
2.In a large frying pan, heat 1 1/2 tablespoons of the oil over moderate heat. Add half the meatballs to the pan and cook, turning, until lightly golden on all sides, about 3 minutes. Remove the meatballs from the pan and drain on paper towels. Repeat with the remaining 1 1/2 tablespoons oil and the rest of the meatballs.
3. Put all of the meatballs, spinach, broth, water, vinegar, red-pepper flakes in a large pot. Cover and bring to a simmer over moderate heat, stirring occasionally. The meatballs should be cooked through by the time the broth comes to a simmer.
4. Garnish with parsley or spring onions.
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Home made vegetable Stock
Cut up 3 sticks each of carrots, celery & 1 large onion.
In a medium stockpot over medium heat, drizzle a tablespoon olive oil. Add onion stirring, until caramelized, about 8 minutes.
Add 1 inch cubes of carrots, and celery; cook until tender with 1/4 teaspoon sea salt, about 15 minutes.
Add vegetable mixture to 3 quarts water, with thyme, parsley, and bay leaf. Bring to a boil, reduce heat, and let simmer about 45 minutes; liquid should be highly flavored.
Remove from heat, and strain stock through a fine sieve, pressing on vegetables to extract juices. Discard vegetables.
Stock can be refrigerated for 3 to 4 days or frozen for up to 3 months.
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Cut up 3 sticks each of carrots, celery & 1 large onion.
In a medium stockpot over medium heat, drizzle a tablespoon olive oil. Add onion stirring, until caramelized, about 8 minutes.
Add 1 inch cubes of carrots, and celery; cook until tender with 1/4 teaspoon sea salt, about 15 minutes.
Add vegetable mixture to 3 quarts water, with thyme, parsley, and bay leaf. Bring to a boil, reduce heat, and let simmer about 45 minutes; liquid should be highly flavored.
Remove from heat, and strain stock through a fine sieve, pressing on vegetables to extract juices. Discard vegetables.
Stock can be refrigerated for 3 to 4 days or frozen for up to 3 months.
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