SHAVED FENNEL AND APPLE SALAD WITH BRIE AND PECANS

PREPARATION TIME 20 MINUTES

SERVES 6

2 baby fennel (260g)

2 medium green apples (300g)

1 cup (120g) roasted pecans

150g brie, sliced thinly

1 red coral lettuce, trimmed, chopped coarsely

 MUSTARD VINAIGRETTE

1/3 cup (80ml) olive oil

¼ cup (60ml) lemon juice

1 tablespoon wholegrain mustard

 1)    Combine ingredients for mustard vinaigrette in screw-top jar; shake well.

2)    Trim and halve fennel; reserve 2 tablespoons coarsely chopped frond-tips. Halve and core unpeeled apples. Using a very sharp knife, mandoline or V-slicer, slice fennel and apple thinly.

3)    Combine fennel and apple in large bowl with frond tips, nuts, cheese and dressing; serve on top of lettuce.

 Per serving 33.3g total fat (6.8g saturated fat); 1496kJ (358 cal); 6.6g carbohydrate; 7.4g protein; 3.5g fibre

TABBOULEH

PREPARATION TIME 30 MINUTES (Plus Refrigerator time)

SERVES 4

¼ cup (40g) burghul

3 medium tomatoes (450g)

3 cups coarsely chopped fresh flat-leaf parsley

3 green onions, chopped finely

¼ cup coarsely chopped fresh mint

¼ cup (60ml) lemon juice

¼ cup (60ml) olive oil

 1)    Place burghul in medium shallow bowl. Halves tomatoes, scoop pulp from tomato over burghul. Chop tomato flesh finely; spread over burghul. Cover; refrigerate 1 hour.

2)    Combine burghul mixture in large bowl wit remaining ingredients.

 Per serving 14.1g total fat (2g saturated fat); 790kJ (189 cal); 9.2g carbohydrate; 3.4g protein; 5.6g fibre

TOMATO BAKED EGGS

SUPER HEALTHY, NUT-FREE

COOKING TIME 1 HOUR INCLUDES 45-50 MINUTES IN THE OVEN SERVES 4

900g ripe vine tomatoes

3 garlic cloves

3 tbsp olive oil

4 large free range eggs

2 tbsp chopped parsley and/or chives

 1)    Preheat the oven to fan 180C/ conventional 200C/gas 6. Cut the tomatoes into quarters or thick wedges, depending on their size, then spread them over a fairly shallow 1.5 litre ovenproof dish. Peel the garlic, slice thinly and sprinkle over the tomatoes. Drizzle with the olive oil, season well with salt and pepper and stir everything together until the tomatoes are glistening.

2)    Slide the dish into the oven and bake for 40 minutes until the tomatoes have softened and are tinged with brown.

3)    Make four gaps among the tomatoes, break an egg into each gap and cover the dish with a sheet of foil. Return it to the oven for 5-10 minutes until the eggs are set to your liking. Scatter over the herbs and serve piping hot with thick slices of toast or warm ciabatta and a green salad on the side.

 Per serving 204 kcalories, protein 9g, carbohydrate 7g, fat 16g, saturated fat 3g, fibre 3g, salt 0.27g

TURKISH HALOUMI and POMEGRANATE SALAD

PREPARATION TIME 15 MINUTES

COOKING TIME 5 MINUTES SERVES 4

1 tablespoon lemon juice

2 tablespoons light olive oil

1/3 cup (80ml) pomegranate pulp

¼ cup firmly packed fresh mint leaves

2 green onions, sliced thinly

125g mizuna

1 medium fennel (300g), trimmed, sliced thinly

360g haloumi cheese, sliced thickly

 1)    Combine juice, oil, pulp, mint, onion, mizuna and fennel in large bowl.

2)    Brown cheese, both sides, in large oiled frying pan. Serve salad topped with cheese.

 Per serving 24.7g total fat (11.2g saturated fat); 1400kJ (335 cal); 6.5g carbohydrate; 20.6g protein; 3.5g fibre

WATERMELON, MINT AND FETTA SALAD

PREPARATION TIME 10 MINUTES

SERVES 4

2 teaspoons white sugar

¼ cup (60ml) lime juice

½ cup (100ml) crumbled fetta

½ small red onion (50g), sliced thinly

½ cup coarsely chopped fresh mint

850g seedless watermelon, cut into wedges

 1)    Dissolve sugar in small jug with juice.

2)    Combine juice in large bowl with cheese, onion and mint; spoon over watermelon.

 Per serving 6.2g total fat (3.8g saturated fat); 506kJ (121 cal); 10.1g carbohydrate; 5.4g protein; 1.5g fibre

Tabbouleh and hummus Potatoes

 Soak 45 g (1/4 cup) burghul (bulgar) in 60 ml (1/4 cup) water for 15 minutes, or until all the water for 15 minutes, or until all the water has been absorbed. Place in a bowl with 30 g (1/2 cup) chopped parsley, 25 g (1/2 cup) chopped mint, 2 finely sliced spring onions (scallions), 1 finely chopped tomato, 2 tablespoon olive oil and 2 tablespoon lemon juice. Season well with salt and freshly ground black pepper. Dollop 1-2 tablespoons low –fat hummus onto each potato and top with the tabbouleh.

Avocado Tomato and corn Salsa

 Remove the seeds from 2 vine-ripened tomatoes and chop. Place the tomato in a bowl with 125g (41/2 oz) can corn kernels, 2 chopped spring onions (scallions), I tablespoon lime juice and ½ teaspoon sugar and mix well. Add 1 diced avocado and 15 g (1/4 cup) chopped coriander (cilantro) leaves. Season. Spoon mixture onto each potato and, if desired, dollop with 1 tablespoon low-fat sour cream.

Roasted Vegetable and Feta Salad

 150g (5 ½ oz) reduced-fat feta cheese, grated

80 ml (1/3 cup) skim milk

3 tablespoons olive oil

6 Roma (plum) tomatoes, cut in half lengthways

400 g (14 oz) pumpkin, peeled, seeded and cut into large chunks

1 red onion, cut into eight wedges

4 small zucchini (courgettes) cut in half

8 cloves garlic, unpeeled

1 teaspoon thyme

50 g (1 ¾ oz) rocket (arugula) leaves

1 tablespoon pine nuts, toasted

1.     To make the dressing, blend the feta and milk in a food processor for 20-30 seconds to combine well. Gradually pour in 1 tablespoon of the oil and process until combined. Season lightly with salt. Store in a sealed container in the refrigerator until ready to use.

2.    Preheat the oven to 200°C (400°F/Gas 6). Place the tomatoes, pumpkin, onion, zucchini, garlic and thyme in a large bowl with the remaining olive oil and season with salt and freshly ground black pepper, then toss to coat. Arrange the vegetables on a greased baking tray and roast for 45-50 minutes, or until the pumpkin is cooked through. Remove all the vegetables and cool slightly.

3.    Place the rocket leaves on a large serving platter and arrange the roasted vegetables on top. Spoon the feta dressing over the vegetables and sprinkle with pine nuts.

Baked Shells and Cheese

 ½ lb uncooked whole-wheat or brown rice pasta

1 ¼ non-dairy milk

½ nutritional yeast

2 tbsp yellow miso

1 tsp prepared yellow mustard

1 tbsp onion flakes

1 tsp granulated garlic powder

½ tsp paprika

¼ tsp turmeric

112.3-oz package firm

Mori-Nu tofu, drained

Breadcrumbs (optional)

Vegan parmesans (optional)

Salt, to taste

Pepper, to taste

1.     Preheat oven to 350°F.

2.   Cook pasta al dente according to package directions and immediately rinse with cold water.

3.   In a medium saucepan, whisk non-dairy milk, nutritional yeast, miso, mustard, and spices together and bring to a boil over medium-high heat.

4.   Meanwhile, combine tofu with 2 tbsp of water in a blender and puree until smooth and set aside.

5.   Once the non-dairy milk mixture is boiling, remove from heat and add in cooked pasta and tofu, stirring to coat evenly.

6.   Add salt and pepper and stir again.

7.   Transfer to an oven-safe square casserole dish.

8.   Top with Breadcrumbs or vegan Parmesan if desired and bake for 20 to 25 minutes, or until the top is slightly browned.

Waldorf

 4 medium red apples (600g)

¼ cup (60ml) lemon juice

5 trimmed celery stalks (500g), chopped coarsely

1 cup (110g) coarsely chopped roasted walnuts

 Mayonnaise

2 egg yolks

2 teaspoons lemon juice

1 teaspoon Dijon mustard

¾ cup (180ml) olive oil

1 tablespoon warm water

 1.     Make mayonnaise.

2.   Core unpeeled apples; cut into thin wedges. Combine in large serving bowl with juice, celery, nuts and mayonnaise.

 MAYONNAISE Blend or process egg yolk, juice and mustard until smooth. With motor operating, gradually add oil in a thin, steady stream; process until mixture thickens. Add as much of the warm water as required to thin mayonnaise.