2014-09-12

Creamy Mango Strawberry Smoothie

To make 2 servings of the delicious Creamy Mango Strawberry Smoothie…



INGREDIENTS:

- 255g mango meat

- 400g strawberries

- 2tbsp desiccated coconut

- 4tbsp rolled oats

- coconut rice milk (blend of coconut and taste of rice; 40kcal per 200ml; no added sugar)


Blend all ingredients using a blender until smooth.

Mushroom Fried Rice with Oyster Sauce

Number of Servings: 4




INGREDIENTS:

- 150g a mix of white and brown rice
- 30g dried Chinese mushrooms
- 440g carrots
- 280g (drained weight) canned petit pois
- 4 garlic cloves
- 1/2tbsp soy sauce
- 1/2tsp sesame oil
- 1/4tsp sugar
- 1tbsp olive oil
- 1/2tsp ground ginger
- 1tbsp oyster sauce


1. Have the rice cooked, cooled, and then chill overnight.

2. Soak mushrooms in water for at least an hour until softened. Preserve the mushroom water and have the mushrooms finely diced and marinated in a mixture of minced garlic, soy sauce, sesame oil, and sugar.

3. Meanwhile, finely dice carrots, rinse and drain petit pois.

4. Add oil, followed by mushrooms and carrots to the pan over medium high heat. Stir fry for 1 minute. Add 160ml of mushroom water and cook covered for 6 minutes over medium heat. 

5. Add cold rice, ground ginger, and oyster sauce. Stir fry for 2 minutes.

6. Stir in petit pois. Cook for the last 3 minutes.

Serve hot!

Lemon Blueberry Brandy Snap Baskets

INGREDIENTS:



- brandy snap baskets

- fat-free lemon flavor greek yoghurt

- fresh blueberries






Make your own lovely Lemon Blueberry Brandy Snap Baskets however you want!

2014-08-12

Berry Smoothie

To make 2 servings of the Black and Blue Berries Smoothie …





INGREDIENTS:

- 150g blackberries

- 200g blueberries

- 2tbsp desiccated coconut

- 1tbsp chopped almond

- 120g fat-free lemon flavor greek yoghurt

- 400ml berries juice not from concentrate


Blend all ingredients using a blender until smooth.

Summer Corn Salad

Number of Servings: 4



INGREDIENTS:

- 480g sweet corn

- 2 red bell peppers, finely diced

- 4 scallions, finely chopped

- 335g cherry tomatoes, halved

- 1 jalapeno, seeded and minced

- 2tbsp coriander, coarsely chopped

- 2tbsp parsley, coarsely chopped

- 1tbsp extra virgin olive oil

- juice of 1 large lime

- salt and ground black pepper


Mix very well all ingredients in a big bowl. Chill for hours before serving.

Banana Strawberry Smoothie

Number of Servings: 2


INGREDIENTS:

- 400g strawberries

- 1 banana

- 165g fat-free strawberry yoghurt

- 160ml water


Blend all ingredients using a blender until smooth.

2014-07-12

Pesto Spaghetti with Spinach and Zucchini

Number of Servings: 2






INGREDIENTS:

- 120g whole wheat spaghetti

- 140g fresh spinach

- 480g zucchini

- ½tbsp olive oil

- 1tsp soy sauce

- 95g pesto


1. Wash and drain spinach. Set aside.

2. Cook spaghetti according to package instructions.

3. Meanwhile, wash, slice and then halve zucchini. Add oil to the frying pan and cook zucchini for 7 minutes. Season with soy sauce.

4. Pour cook spaghetti into a strainer or colander. Immediately pour spinach into the dry hot pot used to cook spaghetti, and pour hot spaghetti back into the pot over spinach. Also pour in the hot, cooked zucchini. Stir for 1 minute or until spinach is roughly cooked and wilts.

5. Finally, add pesto to the pot and stir until everything is well tossed.