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23 September 2018Last updated
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Eat well, feel well

Healthy food needn’t be bland, as these colourful dishes prove

Camera Press
20 Jul 2016 | 02:31 pm
  • Crunchy beetroot salad

    Source:Camera Press

Crunchy beetroot salad

Serves 4
Preparation time 10 minutes
Cooking time None

Ingredients
A selection of leaves such as Chinese spinach, cos or iceberg lettuce
4 raw beetroot, peeled and cut into long strips or grated
2 carrots, scraped and cut into long strips or grated
2 spring onions, cut into diagonal pieces
125ml raisins or sultanas
1-2 eggs, hard-boiled and roughly chopped
125ml low-calorie mayonnaise mixed with
80ml (plain yoghurt
125ml raw peanuts, toasted and skins removed, for garnishing
125ml sprouts such as bean or onion, for garnishing

Method

1 Shred the leaves and put them in a salad bowl.

2 Add the remaining ingredients – except the mayonnaise and yoghurt dressing and the garnishing – and toss lightly.

3 Add just enough salad dressing to moisten the salad.

4 Scatter the peanuts on top and garnish with the sprouts.

TIP Beetroot helps to lower blood pressure and prevents the build-up of fat in the liver. Beetroot leaves are also edible – use them as you would spinach.

Quick chicken stir-fry

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Serves 4-6
Preparation time 10 minutes
Cooking time 10 minutes

Ingredients
For the sauce
125ml orange juice
45ml soy sauce
15ml rice vinegar
A few drops of fish sauce
20ml brown sugar
10ml sesame oil
About 7ml cornflour
For the stir-fry
4 chicken breasts, skin and bone removed
Canola oil
1 onion, cut into pieces
3 garlic cloves, crushed
10ml grated fresh ginger
Half a pineapple, peeled and
Cut into thick slices
1 bag (100 g) of baby spinach and rocket
To serve
Chinese rice noodles
Toasted sesame seeds

Method

1 Mix the sauce ingredients together and set aside.

2 Slice the chicken breasts and season with salt. Set aside.

3 Heat some oil in a wok or large pan and stir-fry the onion, garlic and ginger until fragrant. Remove from the pan.

4 Heat some more oil and stir-fry the chicken until tender and done. Add the pineapple and stir-fry rapidly.

5 Return the onion mixture to the pan. Add the sauce and heat until it thickens slightly.

6 Add the spinach and rocket and mix.

7 Cook the noodles. Spoon the chicken stir-fry on top and sprinkle with sesame seeds.

TIP If you’re looking for low-fat protein, skinless chicken breasts are an excellent option. Have at least two vegetables, one of which should be a green vegetable such as spinach or broccoli.

Fruit ice cream with berry sorbet

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Serves 4
Preparation time 10 minutes
Freezing time overnight

Ingredients
500ml frozen berries
125ml berry juice
45-60ml brown sugar
Fruit ice cream
500ml ripe fruit such as banana, peaches, passion fruit, litchis and/or mango
25ml lemon juice
45-60ml brown sugar
250ml Bulgarian or fruit yoghurt of your choice

Method

1 For the berry sorbet, blitz the berries, juice and brown sugar in a food processor until smooth. Spoon the mixture into a freezer-safe container and freeze for 1 hour.

2 Mix well and freeze again. Mix the sorbet at least twice more to break up any ice crystals that might have

formed.

3 For the fruit ice cream, peel the fruit and remove any stones if necessary. Cut into pieces.

4 Blitz the fruit, lemon juice, sugar and yoghurt in a food processor until smooth.

5 Spoon the mixture into a freezer container and freeze. Stir after 1 hour. Freeze again and stir at least twice more. This process ensures the end product is a smooth ice cream.

6 Serve a scoop each of the berry sorbet and fruit ice cream into glasses.

TIP Ice cream made with low-fat dairy products, such as yoghurt and lite evaporated milk, and served with a fruit sorbet makes a delicious dessert – without unnecessary calories.

Spinach roll with trout

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Serves 8 rolls
Preparation time 30 minutes
Cooking time None

Ingredients
8 spinach leaves, washed and white stems removed
100g smoked trout or mackerel
¼ cucumber, cut into thin
6 cm-long strips
2 carrots, scraped and cut into 6cm-long strips
1 avocado, cut into long strips
1 spring onion, cut into thin
6 cm-long strips
15ml reduced-oil salad cream mixed with 45ml smooth low-fat cottage cheese
8 long chives pickled ginger, soy sauce and sweet chilli sauce to serve

Method

1 Lay a spinach leaf flat on a work surface and layer with a piece of trout or mackerel.

2 Layer 1-2 strips of cucumber, carrot, avocado and spring onion on one side of the leaf.

3 Spread some of the cottage cheese mixture on the other side of the spinach leaf and roll up. Trim the edges if desired and secure with a chive strip.

4 Serve with pickled ginger, soy sauce and sweet chilli sauce.

TIP The trout in the rolls increases your intake of omega-3 fatty acids, which stimulate brain function and help prevent lifestyle diseases. The cucumber helps to prevent dehydration and to detox your body. It’s also a good source of dietary fibre.

Chickpea salad

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Serves 4-6
Preparation time 30 minutes
Cooking time  None

Ingredients
Dressing

10ml sesame oil
15ml rice vinegar
30ml water
15ml soy sauce
15ml chopped pickled ginger
45ml chopped coriander
10ml brown sugar
Salad
2 cans (410 g each) of chickpeas, drained or 500ml cooked brown lentils
4 soft dried apricots, cut into pieces
2 spring onions, chopped
60ml chopped pecan nuts
125g mixed salad greens (rocket, mizuna, cos lettuce or baby spinach)
250ml sliced fresh fruit a bunch of fresh radishes a few slices of goat’s cheese rolled in pepper or a few spoonfuls of low-fat cottage cheese

Method

1 For the dressing, combine the ingredients and set aside.

2 Combine chickpeas, apricots, spring onions and nuts. Moisten with some salad dressing and spoon the mixture on to a platter.

3 Arrange the salad greens, fruit, radishes and cheese on the platter. Serve with the remaining dressing.

TIP Chickpeas are a good source of plant protein, have a low GI and are low in fat and high in dietary fibre.

Choose fruit from the low-GI group such as plums, nectarines and mangoes. Tropical fruit such as bananas and melons have an intermediary GI, so combine them with low-GI fruit.

Apple and feta muffins with vegetable hummus

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Makes 12 muffins
Preparation time 15 minutes
Cooking time About
 15 minutes

Ingredients
Muffins

375ml self-raising flour
3ml baking powder
A pinch of salt
125ml oat bran
100ml olive oil
2 eggs
250ml plain yoghurt
1-2 feta cheese wheels, crumbled
2 green apples, peeled, cored and cut into pieces
Vegetable hummus
125ml steamed vegetables
Such as beetroot, butternut, and peas, chopped
15ml ground cumin
250ml cooked chickpeas
2 garlic cloves, crushed
45ml lemon juice
60ml olive oil a pinch of salt
10ml sesame seed paste or sesame seeds

Method

1 Preheat the oven to 180°C. Grease a muffin tin.

2 Sift together the flour, baking powder and salt. Add the bran.

3 In a separate bowl whisk together the oil, eggs and yoghurt until just blended. Make a well in the flour mixture and add the oil mixture.

4 Add the cheese and apple and mix. Spoon into the tin hollows and bake for around 12-15 minutes.

5 Leave the muffins to cool in the tin.

6 For the hummus, blitz the ingredients in a processor.

TIP Adding oat bran and apples to the batter reduces the muffins’ GI level. Oat bran helps to reduce cholesterol and blood pressure, is an antioxidant, and contains plenty of fibre.

High-fibre lentil and bulgur salad

Salad

Serves 4
Preparation time 10 minutes
Cooking time 20 minutes

Ingredients
15ml olive oil
1 onion, chopped
3-5 garlic cloves, crushed
5ml ground coriander
5ml ground cumin
10-15ml mild curry powder
5ml turmeric
250g mushrooms, sliced
30ml spring onions
60ml chopped coriander and mint
500ml soaked bulgur
500ml cooked lentils
Olive oil
125g baby spinach
45ml almond splinters, toasted
Plain yoghurt

Method

1 Heat the oil and fry the onion and garlic until soft. Add the spices and stir.

2 Add the mushrooms and stir-fry until done. Add the spring onions and herbs.

3 Mix the bulgur and lentils in a separate bowl and season with salt and pepper. Pour in some olive oil and mix again.

4 Combine the mushroom and lentil mixtures.

5 Serve the salad in small bowls.

6 Pile the spinach on top and scatter the almonds over. Top with a dollop of yoghurt before serving.

TIP Lentils and bulgur both have a low GI and are low in fat and high in fibre and protein. Bulgur is also a good source of iron.

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