Dietitian's Choice Recipes | Louise's Choice

2019-07-29 11:49:47

So often we are asked for recipe ideas. Here’s a mixed bag of some of Louise's favourites.

Warm lentil, walnut and goats cheese salad

Serves 4

Adapted from Delia Smith

This is a great lentil recipe, slightly adapted from Delia Smith. It is delicious served hot or cold with a salad and some crusty bread. Lentils offer a good source of protein as well as high fiber carbohydrates.

Ingredients

225 g Puy lentils – these are the small green French lentils which hold their shape very well when cooked


40 g walnuts, roughly chopped


2 tsp (10 ml) extra virgin olive oil


1 small red onion, peeled and finely chopped


1 bay leaf


1 fat clove garlic, peeled and crushed


1 heaped tsp (7 ml) fresh thyme leaves, chopped


salt and freshly milled black pepper

For the Dressing


110 g goats cheese


1 fat clove garlic, peeled


1 tsp (5 ml) sea salt


1 rounded teaspoon powdered mustard – I prefer to use Dijon mustard


2 tbsp (30 ml) balsamic vinegar


2 tsp (10 ml) walnut oil (can use olive oil instead)


30 g baby rocket leaves


freshly milled black pepper

Method

  • First you need to cook the lentils. To do this, heat the oil in a medium saucepan, add the onion and crushed garlic and let these cook and soften for about 5 minutes. After that, stir in the lentils, bay leaf and thyme. Next add 275 ml of boiling water, but don’t add any salt – just put a lid on, turn the heat down to a gentle simmer and let the lentils cook for about 30 minutes or until they’re just tender and all the liquid has been absorbed. You really need to bite one to test if they’re done.
  • While the lentils are cooking, you can roast or dry fry the chopped walnuts – just until they are lightly browned. 
  • Then prepare the dressing. Using a pestle and mortar, crush the garlic with the salt until it’s creamy, then add the mustard and work that into the garlic paste. After that, whisk in the balsamic vinegar, followed by the oil. Then season well with freshly milled black pepper.
  • As soon as the lentils are cooked, add salt to taste. Empty them into a warm serving bowl (if you feel that there is still some water left in the pan, drain the lentils first) and while they’re still hot, pour the dressing over. Give everything a good toss and stir, then crumble the goats’ cheese all over and add the rocket leaves. Give everything one more toss and stir, and serve straight away with the walnuts scattered over.


Pan seared Kingklip with roasted red pepper relish

Serves 4-6

Ingredients

900 g firm white fish e.g. kingklip (weight when boned and skinned) 

Salt and pepper to taste

Juice of 1 lemon

2 x 10ml olive oil 

For the red pepper relish:

2 medium red peppers, deseeded and cut into strips

2 medium tomatoes, skinned and halved, or use tinned Italian tomatoes

1 fat clove garlic, peeled

3 anchovy fillets, chopped

1 tbsp (15ml) balsamic vinegar

1 tbsp (15ml) olive oil

Salt and freshly milled black pepper

Sprigs of watercress or fresh coriander leaves, to garnish

Method

  • Begin the relish by heating the oil in a medium saucepan, add the strips of pepper and toss them around, keeping them on the move so they get nicely toasted and browned at the edges. Then add the tomatoes, the whole garlic clove and the chopped anchovies. Give it all a good stir, put a lid on and, keeping the heat at its lowest possible setting, let the whole thing stew gently, stirring once or twice, for 25 minutes or until the peppers are soft. 
  • Whiz the whole lot to a coarse purée in a blender or food processor. Taste and season with salt and freshly milled pepper, then empty into a serving bowl and stir in the balsamic vinegar. It is now ready for serving and can be made in advance.
 

Dietitian's Choice Recipes | Marie's Choice

2019-07-22 11:03:58

So often we are asked for recipe ideas. Here’s a mixed bag of some of Marie's favourites.

Mince Stir-fry

Serves 4

This is an exciting way to use mince that incorporates delicious Thai flavours and freshness rather than the traditional tomato-based sauce we usually associate with mince. 

Ingredients

2 x 1 tsp (5ml) sesame oil

500g extra lean beef mince

2-3 garlic cloves, chopped

1 tbsp (15ml) chopped ginger

Salt and milled pepper

1 packet (300g) sugar snap peas, halved

½ packet (150g) fine green beans, halved and blanched

1 packet (150g) beans sprouts

1/3 cup (80ml) oyster sauce

1.5 tbsp date syrup

300g rice noodles, soaked in hot water

½ packet (8g) coriander, leaves only

¼ packet (4g) mint, leaves only

Method

  • Heat the oil in a pan and fry the mince until well browned. Add the garlic and ginger and fry for another minute. Remove from pan and set aside.
  • Heat another teaspoon of oil in the pan and stir-fry sugar snaps and beans until tender. Add the bean sprouts and fry for another minute.
  • Return the meat to the pan, add the oyster sauce, date syrup and noodles and stir-fry to re-heat.
  • Toss through herbs and serve immediately.

Variations

  • Swap the mince out for another choice of meat e.g. chicken mince or chicken strips or you can choose a vegetarian protein such as lentils, beans or tofu.
  • Use whatever veggies you have in your fridge- julienne them so that they cook quickly e.g. carrots, baby marrows, mushrooms etc.
  • If you’re going for a lower carbohydrate option, you can leave out the noodles and serve the stir fry on a bed of courgette noodles or cauli rice

Note: Date syrup (or Silan) is a lovely substitute to use in place of honey or sugar in cooking and baking as it provides sweetness with fewer calories. It is made from dates so is completely plant-based and minimally processed. If you haven’t got any date syrup feel free to use honey in this recipe instead.

Grilled Chicken with Coriander and Avocado Salsa

Serves 4

The avocado salsa is what makes this dish stand out. A great way to boost your monounsaturated fat intake. 

Ingredients

4 medium skinless chicken breasts

1 cup (250 ml) fresh coriander leaves, chopped

2 tsp (10 ml) olive oil

Avocado salsa

½ small red onion

1 clove garlic, crushed

1 chilli, seeded, finely chopped (optional)

2 medium tomatoes, chopped

2 tbsp (30ml) chopped fresh coriander leaves

1 medium ripe avocado, chopped

1 tbsp (15ml) fresh lemon juice

Method

  • Rub chicken breasts with olive oil, season with a little sea salt and freshly ground black pepper, and grill until lightly browned all over. 
  • Top each chicken breast with coriander and continue to grill until just cooked through.
  • Combine all avocado salsa ingredients in a bowl and stir until just combined.
  • Serve chicken with avocado salsa. 

Tuna and chickpea salad

Serves 2

This is a quick, easy salad to throw together for a mid-week lunch and is made using ingredients which should be grocery cupboard staples.

Ingredients

80ml (1/3 cup) low fat plain yoghurt

1 tbsp (15 ml) extra-virgin olive oil or tahini 

1 tsp (5 ml) lemon juice

1 clove garlic, very finely chopped

1 tsp (5 ml) ground cumin

1 can tuna in water, drained and flaked

1 can chickpeas, (3/4 cup), drained and rinsed

¼ cup (60 ml) flat-leaf parsley, chopped

Salt & freshly ground pepper, to taste

Method

  • Whisk together yogurt, tahini or olive oil, lemon juice, garlic and cumin in a bowl. Stir in tuna, chickpeas and parsley and season with salt and pepper.

Note: If you have extra time Tahini can be blended with lemon juice, water and garlic to make a tahini sauce. This will extend the volume that you are using therefore creating a saucier dish without adding extra calories.

Middle Eastern Couscous

A delicious vegetarian dish which can be used as a light lunch or as a main meal. 

Ingredients

100g pearl barley or couscous

1 medium red onion, finely chopped

6 cocktail tomatoes, halved

30g fresh coriander, chopped

1.5 rounds feta

1.5 tbsp date syrup (see note on date syrup above)

½ tsp each ground cumin, coriander and paprika

Dried chilli flakes to taste

Juice of 1 lemon

Method

  • Cook the pearl barley or couscous according to packet instructions, drain and put in a bowl. Add onion, radishes, fresh cucumber and mint. Stir together gently.
  • To make the dressing; stir together honey, lemon juice, chilli and spices and pour over salad.
  • Leave to stand for around 4 hours before serving to allow flavours to develop.
  • Add feta before serving. 

Coleslaw with olive oil dressing

Serves 8 as a side or 4 as a light meal

Try a healthier take on the traditional creamy coleslaw. It can be used as a side dish for a main meal or mix with your protein of choice for lunch e.g. sliced chicken, cubes of feta or chickpeas.

Ingredients

2 baby cabbages, finely shredded (use red cabbage for colour)

2 carrots, peeled and diced

4-6 spring onions, finely chopped

1/3 cup (80 ml) olive oil

2 tbsp (30 ml)  lemon juice

Salt and black pepper, to taste

Method

  • Mix all ingredients together and serve.

Ring the changes: Consider adding finely chopped celery, red or yellow peppers or radishes to add more colour and flavour.

Dietitian's Choice Recipes | Shelly's Choice

2019-07-19 12:58:52

So often we are asked for recipe ideas. Here’s a mixed bag of some of Shelly's favourites.

Chicken breast baked in a bag with mushrooms and thyme

Serves 6

I love this simple non-messy method of cooking in a sealed package. It is a wonderful way to keep chicken (or fish) tender and moist and retains the natural juices and flavours of all the ingredients. Packages can be prepared ahead and refrigerated for a few hours before baking. 

Ingredients

6 x 200g Skinless chicken breasts

150g Mixed mushrooms, chopped up

1 cup (250ml) Chicken Stock 

1 tbsp (15ml) Olive Oil

1/2 handful Fresh thyme

4-5 cloves Garlic, peeled and sliced

Method

  • Using tin foil or parchment paper, make a “bag” by placing 2 pieces on top of each other, folding 3 sides in and leaving 1 side open.
  • Do this 6 times.
  • Preheat the oven to 220ºC.
  • Mix all the ingredients, together including the chicken.
  • Place 1 chicken breast and 1 portion of the juices, mushrooms and thyme into each bag
  • Close up the final edge, making sure the bag is tightly sealed and secure and carefully slide it onto a roasting tray.
  • Place the tray on the stove for one minute to get the heat going, and then bake in the middle of your preheated oven for 25 minutes.
  • Remove from the oven, place the bag on a big plate, and take it to the table and break open the foil/parchment package.

Notes:

  • This dish may be served with any variety of vegetables, potato or sweet potato. You can also slice the potato very thinly using a mandolin and incorporate it in the package by laying the chicken or fish on top of the thin slices. Nice also to add a few spinach leaves or bok choy between the potato and the chicken or fish.   
  • Lemon slices, fresh ginger or spices may be added.
  • Fish can be used instead of chicken and instead of mushrooms, use cherry tomatoes, fennel and leeks. You can also use some dry white wine instead of the stock.
  • If doing fish you can also stir together yogurt, lemon juice, dill, and a pinch of crushed red pepper and serve on top.

  

Chickpea and lentil curry

Serves 6

Uncomplicated, wholesome and spicy. 

Ingredients

400g Chickpeas

200g Brown lentils

20ml Olive oil

2 Medium onions

5ml Cumin, ground

5ml Turmeric

15ml Roasted masala

5ml Garlic, crushed

10ml Oregano

500 ml Bulgarian yoghurt/light coconut milk

10ml Tomato paste

Salt and pepper to taste

Method

  • Soak chickpeas in hot water for 2hrs (If dry). 
  • Place into fresh water, cover and bring to the boil (no salt needed).
  • Cook until soft, and then remove from the heat.
  • Place lentils into fresh water and bring to the boil.
  • Cook until soft, and then remove from the heat.
  • Heat the oil in a pan and brown the onions, garlic and all the spices.
  • In a bowl, mix the tomato paste and yoghurt.
  • Then add the onion mixture to the tomato yoghurt.
  • Then add the lentils and chickpeas.
  • Garnish with fresh coriander leaves. 

Notes:

  • Serve with steamed basmati rice
  • Can add lemon /chilli 

Steamed or baked salmon with black bean sauce

Serves 4

This is one of my favourite ‘go to’ recipes as it is ticks all the boxes. It’s quick, and tasty and nutritious and also lovely for entertaining. 

Ingredients

500g Fresh spinach, trimmed and chopped

4 salmon fillets (about 150g each), skin removed

25ml Black bean sauce

15ml Sesame oil

15 ml Fresh ginger, chopped

2 ml Black pepper

15 ml Lemon Juice

50 ml Water

2 Green onions, chopped

25 ml Parsley or coriander, chopped

Method

  • Press spinach into the bottom of a baking dish.
  • Pat fish dry and place on top of spinach.
  • Combine the black bean sauce, sesame oil, ginger, pepper, lemon juice and water and pour over the salmon.
  • Either set up a steaming unit by placing a small rack in the bottom of a wok, and then placing the dish with the fish on top of this and covering the wok tightly with foil and then steam fish for 10 minutes or until just cooked through; or, simply cover the fish with foil and bake in the oven at 220C for 10 to 12 minutes. 
  • Remove to serving dish and sprinkle with green onions and coriander. 
  • Delicious served with steamed rice or quinoa and stir fried greens.
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