Friday, October 23, 2009

Three quick healthy recipes: (each serves 4)

Heat 3 tbsp of sunflower oil in a saucepan.
Add 1 onion and fry for 1 minute.
Add 1 clove of garlic, 2 slices of peeled, fresh ginger; ½ tsp each of ground turmeric, cumin, coriander, ¼ tsp each of ground chilli and garam masala. Fry for 1 minute.
Add 2 ripe, chopped tomatoes, reduce to a pulp.
Add 700g if chicken breast, stir-fry until cooked. Add 150ml coconut milk, simmer for 6 minutes. Stir in 200g spinach and serve.

Mix zest and juice of 1 orange, 2 tbsp of vegetable oil, 3 thin slices if fresh, peeled ginger, 3 cloves and ½ tsp of coriander seeds in a dish. Whisk briefly. Coat 4 salmon steaks in marinade.
Cover and chill for 2 hours. Remove all flavourings and place fish in a hot pan, immediately reduce the heat and cook for 3-5 minutes. Turn steaks and fry for another 3 minutes or until cooked through.
Serve with wild rice and salad.

Heat 2 tbsp olive oil in a frying pan. Add 1 finely chopped onion. Fry until soft. Chop 1 aubergine into cubes. Add to pan. Fry over moderate heat until soft. Chop 10 sun-dried tomatoes, 6 gherkins and 3 garlic cloves. Add to pan. Next, add leaves of 2 sprigs of thyme, 2 tbsp of chopped parsley, 2 tsp of capers and 1 tsp each of whole-grain mustard and balsamic vinegar. Simmer for 5 minutes, then mash or put through a blender.
Serve with toast.

Useful Information:

Cloves: may help relieve stomach problems and rheumatism.
Garlic: may lower cholesterol and blood pressure
Cumin: can relieve indigestion and wind. Infuse in hot water to help colds.
Ginger: can ease nausea and aid digestion.
Thyme: can ease colds, coughs and bronchitis


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