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Women Fitness Health Foods
NamitaNayyar A list of recipes specially for women that shall keep them healthy and fit.
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- 54Up 0Down 1
Hot-and-sour Soup
“ This spicy, warming soup, low in fat but high in flavor, is a good choice for anyone watching their weight. Serve as a starter or as a light main course.
MAKES: 4
Ingredients
10g / ¼ oz dried cloud ears
8 fresh shiitake mushrooms
75g/3oz tofu (bean curd)
50g/2oz/ ½ cup sliced,
drained, canned bamboo shoots
900ml/1½ pints/3 ½ --4 cups vegetable stock
15ml/ 1tbsp caster sugar
45ml/ 3 tbsp rice vinegar
15ml/ 1tbsp light soy sauce
1.5ml/ ¼ tsp chilli oil
Large pinch of ground white pepper
15ml/ 1 tbsp cornflour
15ml/ 1 tbsp cold water
1 egg white
5ml/ 1 tsp sesame oil
2 spring onions cut into fine rings
Directions
Soak the cloud ears in hot water for 30 minutes or until soft. Drain, trim off and discard the hard base from each and chop the cloud ears roughly.
Remove and discard the stalks from the shiitake mushrooms. Cut the caps into thin strips. Cut the tofu into 1cm/ ½ in cubes and shred the bamboo shoots finely.
Place the stock, mushrooms, tofu, bamboo shoots and cloud ears in a pan. Bring the stock to the boil, lower the heat and simmer for 5 minutes.
Stir in the sugar, vinegar, soy sauce, chilli oil, salt and pepper. Mix the cornflour to a paste with the water. Add the mixture to the soup, stirring constantly until it thickens slightly.
Lightly beat the egg white, and then pour it slowly into the soup in a steady stream, stirring constantly. Cook, stirring, until the egg white changes colour.
Add the sesame oil to the pan just before serving. Ladle the soup into heated bowls and decorate each portion with a few sliced spring onion rings. Serve piping hot.
Nutritional Information
Energy: 90Kcals/376kJ
Fat, total: 2.2g
Saturated fat: 0.3g
Protein: 5g
Carbohydrate: 13.4g
Sugar, total: 5.3g
Fibre-NSP: 0.4g
Sodium: 807g
Check out www.womenfitness.net/programs/wtmngmnt/hot_sour_soup.htm „ - 53Up 1Down 2
Date and Apple Muffins
“ You will only need one or two of these wholesome muffins per person as they are very filling.
Serves: 12
Ingredients:
150g/5oz/1¼cups self-raising wholemeal flour
150g/5oz/1¼cups self-raising white flour
5ml/1 tsp ground cinnamon
5ml/1 tsp baking powder
25g/1oz/2 tbsp soft margarine
75g/3oz/1/3 cup light muscovado sugar
1 eating apple
250ml/8fl oz/1 cup apple juice
30ml/2 tbsp pear and apple spread
1 egg, beaten
75g/3oz/½ cup chopped dates
15ml/1 tbsp chopped pecan nuts
Instructions:
Preheat the oven to 200ºC/400ºF/Gas6.
Arrange 12 paper cases in a deep muffin tin. Sift the flours, cinnamon and baking powder into a bowl. Rub in the margarine until the mixture resembles breadcrumbs, then stir in the muscovado sugar.
Quarter and core the apple, chop the flesh finely and set aside. Stir a little of the apple juice with the pear and apple spread until smooth. Mix in the remaining juice, then add to the rubbed-in mixture with the egg. Add the chopped apple to the bowl with the dates. Fold in quickly until just combined-do not overmix.
Evenly divide the mixtures among the muffin cases.
Sprinkle with the chopped pecan nuts. Bake the muffins for 20-25 minutes until golden brown and firm in the middle. Remove to a wire rack and serve while still warm.
Nutritional Information (Per portion):
Energy 167Kcals/706kj
Protein 3.7g
Fat 3.5g
Saturated fat 0.55g
Carbohydrate 32g
Fibre 2g
Sodium 119mg
Check out www.womenfitness.net/programs/wtmngmnt/date_and_apple_muffins.htm „ - 52Up 0Down 0
Mango and champagne sorbet
“ This special occasion dessert gets a lift from champagne, but a dry sparking wine makes a good substitute. The sorbet looks elegant served in glasses, rather than dessert dishes.
Serves: 4
Ingredients:
4 ripe mangoes, pureed to give about 500 ml (18 fl oz) puree
250 ml (9 fl oz) champagne or dry sparking white wine
Juice of 1 lime
50 g (1 ¾ oz) icing sugar
2 egg whites
Lime slices, to garnish
Directions:
1.Place the mango puree in a large bowl and pour in the champagne and lime juice. Sieve in the icing sugar and mix the ingredients together well.
2.Pour the mixture into a shallow, freezerproof plastic container, cover and freeze for about 3 hours, until half-frozen and mushy.
3.Put the egg whites in a large, dry bowl and whisk them until stiff. Spoon in the mango mixture and fold together lightly with a metal spoon.
4.Pour the mixture into a freezerproof container, cover and freeze for about 2 hours, or until firm. Serve straight from the freezer, with langue de chat biscuits, and garnish with lime slices.
Nutrients (per servings):
Calories: 114
Carbohydrate: 34g
Sugars: 33g
Protein: 2.5g
Fat: 0.3g
Saturated: 0
Fibre: 3g
Check out www.womenfitness.net/programs/wtmngmnt/mango_champagne_sorbet.htm „ - 51Up 0Down 0
BLACK BEANS WITH RICE
“ A vegetarian dish, Check out details at www.womenfitness.net/programs/wtmngmnt/bbeans.htm „ - 50Up 0Down 0
FRUDITES WITH HONEY DIP
“ Serves: 4
Ingredients:
225g/8oz/1 cup Greek-style yogurt
45ml/3 tbsp clear honey
selection of fresh fruit for dipping such as apples, pears, tangerines,
grapes, figs, cherries, strawberries and kiwi fruit
Instructions:
1.Place the yogurt in a dish, beat until smooth, then stir in the honey, leaving a little
marbled effect.
2.Cut the fruits into wedges or bite -sized pieces or leave whole.
3.Arrange the fruits on a platter with the bowl of dip in the centre. Serve chilled.
Nutritional Information (Per portion):
Energy 161Kcals/678KJ
Fat 5.43g
Saturated fat 3.21g
Cholesterol 7.31mg
Fibre 2.48g
Check out www.womenfitness.net/programs/wtmngmnt/frudites_with_honey_dip.htm „ - 49Up 1Down 1
Mushroom and Corn Toast
“ Serving: 1
Ingredients
2 Brown bread slices
50 gms. Fresh mushroom
50 gms. Baby corn
10 ml. Olive oil
10 gms. Garlic (chopped)
2 gms. Fresh basil (chopped)
2 gms. Crushed pepper
1 Egg white
Salt to taste
Directions
Toast the brown bread slices lightly and keep aside.
Boil the mushrooms and the baby corn separately till cooked.
When cool, coarsely chop the mushrooms and baby corn.
In a heavy bottomed pan heat the oil and saute the garlic till golden.
Add crushed pepper and basil to the sauteed garlic and cook for some more time.
Add the chopped mushroom, baby corn and salt to taste. Stir. Take the pan off the fire and cool it.
Whish the egg white and fold into the mushroom mixture.
Spread the mixture on the toasted bread and gratinate (or grill, or toast) till done.
Nutritional Information
(per Serving)
304 kcals
Carbohydrates - 36 gms
Protein - 12 gms
Fat - 11.8 gms.
Check out at www.womenfitness.net/programs/wtmngmnt/mushroom-corn-toast.htm „ - 48Up 1Down 1
PEPERONATA PIZZA
“ Serving: 4
Ingredients
Make 2 large pizzas
450 g / 1 lb / 4 cups plain flour
pinch of salt
1 sachet easy-blend yeast
about 350 ml / 12 fl oz / 11/2 cups warm water
For the topping
1 onion, sliced
10 ml / 2 tsp olive oil
2 large red and 2 yellow peppers, seeded and sliced
1 garlic clove, crushed
400 g / 14 oz can tomatoes
8 pitted black olives, halved
salt and black pepper
Directions
To make the dough, sift the flour and salt into a bowl and stir in the yeast. Stir in just enough warm water to mix to a soft dough.
Knead for 5 minutes until smooth. Cover and leave in a warm place for about 1 hour, or until doubled in size.
To make the topping, fry the onion in the oil until soft, then stir in the peppers, garlic and tomatoes. Cover and simmer for 30 minutes, until no free liquid remains. Season to taste.
Preheat the oven to 230oC / 450oF/ Gas 8. Divide the dough in half and press out each piece on a lightly oiled baking sheet to a 28 cm / 11 in round, turning up the edges slightly.
Spread over the topping, dot with olives and bake for 15-20 minutes.
Nutritional Information
Energy 965 Kcals / 4052 KJ
Fat 9.04 g
Saturated fat 1.07 g
Cholesterol 0
Fibre 14.51g
Check out www.womenfitness.net/programs/wtmngmnt/peperonata_pizza.htm „ - 47Up 1Down 1
Spiced Coconut Mushrooms
“ Here is a simple and delicious way to cook mushrooms. The use of groundnut oil adds a pleasant, subtle flavour. They may be served with almost any Asian meal as well as with grilled or roasted meats and poultry.
Serves: 3-4
Ingredients:
10ml/2 tbsp groundnut oil
2 garlic cloves, finely chopped
2 red chillies, seeded and sliced into rings
3 shallots, finely chopped
225g/8oz/3 cups button mushrooms, thickly sliced
150ml/1/4 pint/2/3 cup coconut milk
30ml/2 tbsp finely chopped fresh coriander
freshly ground black pepper
Instructions:
Heat a wok or frying pan until hot, add the oil and swirl it around, coating the sides of the wok well. When the oil is hot, add the chopped garlic and chillies, then stir fry for a few seconds.
Add the chopped shallots and stir fry for 2-3 minutes until softened. Add the sliced mushrooms and stir-fry for 3 minutes more.
Pour in the coconut milk and bring to the boil. Boil rapidly over high heat until the liquid is reduced by half and coats the mushrooms.
Taste and season as necessary. Sprinkle over the coriander and toss gently to mix. Serve at once.
Nutritional Information (Per portion):
Energy 95Kcals/394kj
Protein 2.2g
Fat 7.9g
Saturated fat 1.48g
Carbohydrate 4g
Fibre 1.2g
Sodium 63mg
Check out www.womenfitness.net/programs/wtmngmnt/spiced_coconut_mushrooms.htm „ - 46Up 1Down 0
HOKI BALLS IN TOMATO SAUCE
“ This quick meal is a good choice for young children, as you can guarantee no bones. If you like, add a dash of chilli sauce.
Serves 4
Ingredients:
450g/1 lb hoki or other white fish fillets, skinned
60 ml/4 tbsp fresh wholemeal bread-crumbs
30 ml/2tbsp snipped chives or spring onion
400g/14 oz can chopped tomatoes
50g/2oz/ ¾ cup button mushrooms, sliced
salt and black pepper
Directions:
1.Cut the fish fillets into large chunks and place in a food processor. Add the wholemeal breadcrumbs, chives or spring onion. Season to taste with salt and pepper and process until the fish is finely chopped, but still has some texture left.
2.Divide the fish mixture into about 16 even-sized pieces, then mould them into balls with your hands.
3.Place the tomatoes and mushrooms in a wide saucepan and cook over a medium heat until boiling. Add the fish balls, cover and simmer for about 10 minutes, until cooked. Serve hot.
Cook's Tip
Hoki is a good choice for this dish but if it’s not available, use cod, haddock or whiting instead.
Nutritional Information
Per portion:
Energy 138Kcals/580KJ
Fat 1.38g
Saturated fat 0.24g
Cholesterol 51.75mg
Fibre 1.89g
Check out
www.womenfitness.net/programs/wtmngmnt/hoki_balls_in_tomato_sauce.htm „ - 45Up 1Down 0
Chocolate Sorbet with Red Fruits
“ The chill that thrills, that’s chocolate sorbet. For a really fine texture, it helps to have an ice cream maker, which churns the mixture as it freezes, but you can make it by hand quite easily.
Serves: 6
Ingredients:
475ml/16fl oz/2 cups water
45ml/3 tbsp maple syrup
115g/4oz/generous ½ cup caster sugar
75g/3oz/3/4 cup cocoa powder
50g/2oz plain dark chocolate, broken into squares
400g/14oz soft red fruits, such as raspberries, redcurrants or strawberries, to serve
Instructions:
1.Place the water, maple syrup, sugar and cocoa in a saucepan. Heat gently, stirring occasionally, until the sugar has completely dissolved.
2.Remove from the heat, add the chocolate and stir until melted. Leave until cool.
3.Tip into an ice cream maker and churn until frozen. Alternatively, pour into a freezer-proof container and freeze until slushy, then whisk until smooth and freeze again for a further hour. Whisk again and freeze until solid.
4.Remove from the freezer 10-15 minutes before serving, so that the sorbet softens slightly. Serve in scoops, with the soft fruits.
Nutritional Information (Per Portion):
Energy 199Kcals/837KJ
Protein 3.6g
Fat 5.2g
Saturated Fat 2.94g
Carbohydrate 36.6g
Fibre 3.7g
Iron 2.3mg
Calcium 57mg
Check out www.womenfitness.net/programs/wtmngmnt/chocolate_sorbet_with_red_fruits.htm „ - 44Up 1Down 0
TUNA AND CORN FISH CAKES
“ These economical little tuna fish cakes are quick to make. Either use fresh mashed potatoes, or make a storecupboard version with instant mash.
Serves: 4
Ingredients:
300g/11oz/1 ¼ cups cooked mashed potatoes
200g/7oz can tuna fish in soya oil, drained
115g/4oz/ ¾ cup canned or frozen sweetcorn
30ml/2 tbsp chopped fresh parsley
50g/2oz/1cup fresh white or brown breadcrumbs
salt and black pepper
lemon wedges, to serve
Directions:
1.Place the mashed potato in a bowl and stir in the tuna fish, sweetcorn and chopped parsley.
2.Season to taste with salt and pepper, then shape into eight patty shapes with your hands.
3.Spread out the breadcrumbs on a plate and press the fish cakes into the breadcrumbs to coat lightly, then place on a baking sheet.
4.Cook the fish cakes under a moderately hot grill until crisp and golden brown, turning once. Serve hot with lemon wedges and fresh vegetables.
Cook's Tip:
For simple storecupboard variations which are just as nutritious, try using canned sardines, red or pink salmon, or smoked mackerel in place of the tuna.
Nutritional Information:
Per portion:
Energy 203Kcals/852KJ
Fat 4.62g
Saturated fat 0.81g
Cholesterol 21.25mg
Fibre 1.82g
Check out at
www.womenfitness.net/programs/wtmngmnt/tuna_and_corn_fish_cakes.htm „ - 43Up 1Down 0
WHOLE WHEAT PITA WITH hummus
“ Serving: 4
Ingredients
250 gms whole-wheat flour
20 ml ice-cold water
25 gms yeast
2 tomatoes
15 garlic flakes (finely chopped)
15 ml sunflower oil
10 + 10 ml olive oil
10 ml lime juice
50 gms boiled chick peas (kabuli channa)
5 sprigs parsley
1/4 tsp red chilli powder
75 gms yogurt (dahi)
25 gms tahini (fine paste of roasted sesame seeds and sesame oil)
Directions
To make the pita base
Mix flour, yeast, salt, pepper, water and sunflower oil. Knead well to form a smooth dough.
Cover with a damp cloth and leave aside to rise for about 20-30 minutes.
Divide dough into 16 small balls and roll into rectangles.
Bake at 100-120 degree Celsius for 10 minutes.
To make hummus
Run garlic, parsley, 10ml olive oil, lime juice, tahini and chickpeas in a blender to make a thick paste.
Season with salt and pepper.
Slice tomatoes and marinate in rest of the olive oil along with salt and pepper for 5 minutes. Grill in a non-stick griller.
To make the wrap
Slit pita into pockets, line with grilled tomato slice and spread 2 tablespoon hummus in the middle.
Serve with a dip of yogurt, finely chopped garlic, tahini paste, salt and pepper.
Nutritional Information
Per Serving:
kcal 364
Fat, total 13.8 gms
Protein 10.8 gms
Carbohydrate 48.5 gms
Check out www.womenfitness.net/programs/wtmngmnt/Whole_wheat_pita.htm „ - 42Up 1Down 0
Sweet Vegetable Couscous
“ Serving: 4-6
Ingredients
Generous pinch of saffron threads
45ml/3 tbsp boiling water
15ml/1 tbsp olive oil
1 red onion, sliced
2 garlic gloves
1-2 red chillies, seeded and finely chopped
2.5ml/1/2 tsp ground ginger
2.5ml/1/2 tsp ground cinnamon
400g/14oz can chopped tomatoes
300ml/1/2 pint1/ 1/4 cups fresh vegetable stock or water
4 carrots, peeled and cut into 5mm/ 1/4 in slices
2 turnips, peeled and cut into 2cm/ 3/4 in cubes
450g/1 lb sweet potatoes, peeled and cut into 2cm/ 3/4 in cubes
75g/3oz/ 2/3 cup raisins
2 courgettes, cut into 5mm/1/4 in slices
400g/14oz can chick-peas, drained and rinsed
45ml/3 tbsp chopped fresh parsley
45ml/3 tbsp chopped fresh coriander
450g/1 lb/4 cups quick-cook couscous
Directions
Leave the saffron to infuse in the boiling water.
Heat the oil in a large saucepan or flameproof casserole. Add the onion, garlic, chillies, and cook gently for about 5 minutes.
Add the ground ginger and cinnamon, and gently cook for further 1-2 minutes.
Add the tomatoes, stock or water, saffron and liquid, carrots, turnips, sweet potatoes and raisins, cover and simmer for a further 25 minutes.
Add the courgettes, chick-peas, parsley and coriander, and cook for a further 10 minutes.
Meanwhile prepare the couscous following the manufacturer's instructions, and then serve with the prepared vegetables.
Nutritional Information
Per portions:
Energy 570Kcals/2393kj
Fat 7.02g
Saturated fat 0.83g
Cholesterol 0
Fibre 10.04g
Check out www.womenfitness.net/programs/wtmngmnt/sweet_veg_couscous.htm „ - 41Up 1Down 0
Roasted Vegetable Salad
“ Oven roasting brings out all the flavours of these classic Mediterranean vegetables. Serve them hot with grilled or roast meat or fish.
Serves: 4
Ingredients
2-3 courgettes
1 Spanish onion
2 red peppers
16 cherry tomatoes
2 garlic cloves, chopped
pinch of cumin seeds
5ml/1 tsp fresh thyme or 4-5 torn basil leaves
60ml/4 tbsp olive oil
juice of ½ lemon
5-10ml/1-2 tsp chilli or Tabasco sauce
fresh thyme sprigs, to garnish
Direction:
Preheat the oven to 220°C/425°F/Gas 7. Top and tail the courgettes and cut into long strips. Cut the onion into thin wedges then cut the red peppers into chunks, discarding the seeds and core.
Place the vegetables in a roasting tin, add the tomatoes, garlic, cumin and thyme. Sprinkle with the oil and toss to coat.
Cook in the oven for 25-30 minutes until the vegetables are very soft and slightly charred.
Blend the lemon juice with the chili or Tabasco sauce and stir into the vegetables. Garnish with thyme and serve.
Nutritional Information: Per portion
Energy 151kcals/623kJ
Protein 2.8g
Fat 11.8g
Saturated fat 1.7g
Carbohydrate 8.7g
Sugar 7.8g
Fibre (NSP) 2.5g
Calcium 39mg
Check out www.womenfitness.net/programs/wtmngmnt/roasted_vegetable_salad.htm „ - 40Up 1Down 0
MUSHROOM CAPPUCCINO
“ Serving: 4
Ingredients
100gms fresh button mushrooms (chopped)
20gms onions (finely chopped)
5gms garlic (finely chopped)
5gms butter
10ml white wine
200ml vegetable stock
Salt and pepper to taste
For Garnishing
10gms whipped cream
2gms powdered nutmeg
Directions
In a nonstick pan, melt butter and saute the onions, garlic, and mushroom till brown.
Stir in the white wine, add stock and simmer for 5 minutes.
Allow to cool then puree the mixture in a blender.
Season with salt and pepper and return the soup to the stove. Simmer for a few minutes
Serve hot garnished with whipped cream and nutmeg, and garlic bread.
Nutritional Information
Per serving: 47.1 kcal;
carbohydrate - 2.4gms;
protein - 1.0gms;
fat - 3.4gms.
Check out www.womenfitness.net/programs/wtmngmnt/mushroom_cappuccino.htm „ - 39Up 1Down 0
Cannellini Bean and Rosemary Toasts
“ Cannellini beans are high in protein and low in fat. This sophisticated version of beans on toast makes an ideal brunch or light lunch.
Serving: 6
Ingredients
150g/5oz/ ⅔ cup dried cannelloni beans 5 tomatoes
45ml/3 tbsp olive oil, plus extra for drizzling
2 sun-dried tomatoes in oil, drained and finely chopped 1 garlic clove, crushed
30ml/ 2tbsp chopped fresh rosemary salt and freshly ground black pepper handful of fresh basil leaves, to garnish
To serve
12 slices Italian-style bread, such as ciabatta
1 large garlic clove, halved
Directions
Soak the beans in a large bowl of water overnight. Drain and rinse the beans, then cover with fresh water in a saucepan. Bring to the boil and boil rapidly for 10 minutes. Reduce the heat and simmer for 50-60 minutes or until tender. Drain and set aside.
Meanwhile, place the tomatoes in bowl, cover with boiling water, leave for 30 seconds, then peel, seed and chop the flesh. Heat the oil in a frying pan; add the fresh and sun-dried tomatoes, garlic and rosemary. Cook for 2 minutes until the tomatoes begin to break down and soften.
Add the tomato mixture to the cannillini beans, season and stir.
To serve, rub the cut sides of the bread with the garlic cloves, then toast lightly. Spoon the cannellini mixture on top of the toast, sprinkle with basil and drizzle with olive oil
Cook’s Tip
Canned beans may be used if you wish; use 275g/10oz/2 cups and add in step 3.
Nutritional Information
Per portions:
Energy: 320Kcals/338kJ
Fat, total: 9.1g
Saturated fat: 1.46g
Protein: 12.4g
Carbohydrate: 50.2g
Sugar, total: 4.16g
Fibre-NSP: 5.6g
Sodium: 415mg
Check out www.womenfitness.net/programs/wtmngmnt/cannellini_bean_rosemary_toasts.htm „ - 38Up 1Down 0
Mushrooms with Bacon, Thyme and Lemon
“ Serving: 2
Ingredients
10g/1/4oz dried mushrooms
15ml/1 tbsp olive oil
75g/3oz rindless lean smoked bacon, roughly chopped
175g/6oz brown cap mushrooms, roughly chopped
200 ml/7fl oz/scant 1 cup chicken stock
5 ml/1 tsp fresh thyme, chopped, plus extra to garnish
45ml/ 3 tsp reduced fat crème fraiche finely grated zest of 1 lemon salt and freshly ground black pepper slices of whole meal toast, to serve
Directions
Place the dried mushrooms in a large bowl, pour over enough boiling water to cover, then leave to soak for about 15 minutes. Drain the soaked mushrooms, pat dry and, using a sharp knife, roughly chop them into equal, bite-size pieces.
Heat the oil in a frying pan adds the bacon and cook stirring occasionally, for five minutes or until beginning to brown. Add the fresh and dried mushrooms and continue to cook for a further five minutes
Add the chicken stock thyme and seasoning reduced the heat nicely and cook for 10-15 minutes or until the liquid has reduced and is thick and syrupy
Stir in the crème fraiche and lemon zest. Scoop on to the slices of toast, garnish with a little more fresh thyme and serve immediately.
Nutritional Information
Per portions:
Energy: 183 Kcals/765kJ
Fat, total: 15.4g
Saturated fat: 5.3g
Protein: 9.7g
Carbohydrate: 1.6g
sugar, total: 0.3g
Fibre-NSP: 1.6g
Sodium: 647g
Check out www.womenfitness.net/programs/wtmngmnt/mushrooms_bacon_thyme_lemon.htm „ - 37Up 1Down 0
BAKED AUBERGINES, TOMATOES AND FETA
“ Aubergines usually absorb lots of oil during cooking, but when cooked this way they are relatively low in fat.
Serving: 4
Preparation Time: 5 minutes, plus 30 minutes
Cooking time: 25 - 30 minutes
Ingredients
1 medium aubergine, thinly sliced
2 beef tomatoes, sliced
50 g / 2 oz /1 cup diced feta cheese
60 ml / 4 tbsp low fat natural ( plain ) yogurt
olive oil
Paprika and garlic salt
Directions
Sprinkle the aubergine slices with garlic salt, leave for 30 minutes, then rinse and dry.
Preheat the oven to 200 c/ 400 F/ Gas 6. Brush a baking dish with olive oil and arrange the aubergine and tomatoes so that they are slightly overlapping. Scatter with feta cheese and spoon over the yogurt.
Sprinkle with paprika and garlic salt, then bake for 25 - 30 minutes, or until bubbling and golden brown. Serve hot.
Nutritional Information
100 CALORIES A PORTION
Note:- This low fat method of preparing the aubergines, rather than the traditional frying, shows just one way in which fat and calories can be significantly reduced in cooking. The cheese and yogurt make a good calcium contribution. A tasty and nourishing dish for vegetarians.
Check out at www.womenfitness.net/programs/wtmngmnt/tomatoes_and_feta.htm „ - 36Up 1Down 0
PENNE WITH BROCCOLI AND CHILLI
“ Serving: 4
Ingredients
450 g / 1 lb small broccoli florets
30 ml / 2 tbsp stock
1 garlic clove, crushed
1 small red chilli pepper, sliced, or 2.5 ml / 1/2 tsp chilli sauce
60 ml / 4 tbsp natural low fat yogurt
30 ml / 2 tbsp toasted pine nuts or cashews
350g / 12 oz / 3 3/4 cups penne pasta
salt and black pepper
Directions
Add the pasta to a large pan of lightly salted boiling water and return to the boil. Place the broccoli in a steamer basket over the top. Cover and cook for 8 - 10 minutes until both are just tender. Drain.
Heat the stock and add the crushed garlic and chilli or chilli sauce. Stir over a low heat for 2-3 minutes.
Stir in the broccoli, pasta and yogurt. Adjust the seasoning, sprinkle with nuts and serve hot.
Nutritional Information
Energy 403 Kcals / 1695 KJ
Fat 7.87 g
Saturated fat 0.89 g
Cholesterol 0.6 mg
Fibre 5.83g
Check out www.womenfitness.net/programs/wtmngmnt/penne_with_broccoli.htm „ - 35Up 1Down 0
Hot spiced stew with potatoes and cauliflower
“ Serving: 6
Preparation time: 15 minutes, plus soaking
Cooking time: 45 minutes
Ingredients
375g (12oz) whole lentils or split yellow peas, rinsed and soaked in water for 15 minutes
1.8 litres (3 pints) Vegetable Stock (see page 48)
3 tablespoons vegetable oil
2 large onions, cut into wedges
1-1.25 kg (2-21/2lb) potatoes, cut into chunks
1 cauliflower, cut into florets and stalks removed
3-4 garlic cloves, crushed
2 teaspoons turmeric
2 tablespoons black mustard seeds
1-2 tablespoons fennel seeds
1-2 small green chillies, deseeded and chopped
1 teaspoon saffron threads, soaked in 2 tablespoons warm water
125 g (4 oz) coconut cream
2 tablespoons chopped coriander
salt and pepper
Directions
Rinse the lentils or split peas under cold running water, drain and put into a large saucepan with half of the stock. Bring to the boil, then reduce the heat and simmer for 30 minutes until the lentils or split peas are soft and all the liquid has been absorbed.
Meanwhile, prepare and cook the vegetables. Heat the oil in a large saucepan, add the onions and fry over a low heat for about 8 minutes, stirring frequently. Add the potatoes and cauliflower to the pan with the garlic and cook for 1 minute. Stir in the turmeric, mustard and fennel seeds and the chopped chillies, mixing them in the pan. Add the remaining stock and the soaked saffron threads with their water and bring to the boil. Reduce the heat and cook gently for 10-15 minutes or until the vegetables are almost cooked.
When the lentils or split peas are cooked, mash them with a potato masher to form a thick puree, leaving a few whole. Add the coconut cream and stir well to mix. Add this thick puree to the vegetables and stir well to combine. This will make the stew rich and thick. Season with salt and pepper and cook gently until the vegetables are completely tender and the flavours combined. Stir in the coriander and serve immediately.
Nutritional Information
Per serving 494 kcal;
Carbohydrates - 70 g;
Protein - 23 g ;
Fat - 15 g;
KJ - 2077.
Check out www.womenfitness.net/programs/wtmngmnt/potatoes_and_cauliflower.htm „ - 34Up 1Down 0
MANGO AND RICE PUDDING
“ Serving: 4
Ingredients
200 gms ( 2 + 1 )Alfonso mangoes
70 gms basmati rice
1 lt skin milk
2 nos. cardamom
2 nos. bay leaf
90 gms sugar
3 gms gelatin
Directions
Wash and soak rice for an hour.
Add cardamom and bay leaf to the milk and bring to a boil.
Turn down heat and simmer till the milk reduces to half then add rice.
Cook till the grains break down and the mixture thickens. Remove from fire and allow to cool to room temperature.
Dissolve the gelatin in a little warm water and add to the pudding.
Peel the mangoes. Make a puree out of two, cut the other into cubes.
Stir the mango puree into the rice pudding.
Transfer into moulds and refrigerate till the mixture sets.
Serve chilled with diced mango on top.
Nutritional Information
Per serving 394 kcal;
Carbohydrates - 56.6 gms;
Protein - 10.4 gms;
Fat - 10.6 gms.
Check out www.womenfitness.net/programs/wtmngmnt/mango_rice_pudding.htm „ - 33Up 1Down 0
Spiced Aubergine Salad
“ This Middle-Eastern style salad can be served with warm pitta bread as a starter or light lunch dish or to accompany a main course rice pilaf. Choose the type of yogurt that will suit your diet, or omit it altogether.
Serves: 4
Ingredients
2 small aubergines, sliced
75ml/ 5 tbsp olive oil
50ml/2fl/ ¼ cup red wine vinager
2 garlic cloves, crushed
15ml/ 1 tbsp lemon juice
2.5 ml/ ½ tsp ground cumin
2.5 ml/ ½ tsp ground coriander
½ cucumber, thinly sliced
2 tomatoes thinly sliced
30ml/2 tbsp natural yogurt, to serve (optional)
Salt and ground black pepper
Chopped flat leaf parsley, to garnish
Direction
Preheat the grill. Brush the aubergine slices lightly with some of the oil and cook under a high heat, turning once, until golden and tender.
Cut the cooked aubergine slices into quarters.
Mix together the remaining oil, vinegar, garlic, lemon juice, cumin and coriander. Season with salt and pepper and mix thoroughly. Add the warm aubergine, stir well and chill for at least 2 hours.
Add the cucumber and tomatoes and mix well. Transfer to a serving dish and spoon the yogurt on top, if using.
Nutritional Information: Per portion
Energy 148kcals/612kj
Protein 1.5g
Fat 14.2g
Saturated fat 2.11g
Carbohydrate 3.8g
Sugar 3.6g
Fibre (NSP) 1.92g
Calcium 29.7mg
Check out
www.womenfitness.net/programs/wtmngmnt/salad_spiced_aubergine.htm „ - 32Up 1Down 0
Pears with Ginger and Star Anise
“ Star anise and ginger give a refreshing twist to this traditional recipe for poached pears. Serve slightly chilled, with soya yogurt.
Serves: 4
Ingredients:
75g/30z/6 tbsp caster sugar 300ml/ ½ pint/1¼ cups white dessert wine
thinly pared rind and juice of 1 lemon
7.5cm/3in piece of fresh root ginger, bruised
5 star anise
10 cloves
600ml/1 pint/2 ½ cups water
6 slightly unripe pears
25g/1oz/3 tbsp drained, stem ginger in syrup,
sliced thick soya yogurt,
To Serve:
1. Place the caster sugar, dessert wine, lemon rind and juice, fresh root ginger, star anise, cloves and water into a saucepan just large enough to hold the pears snugly in an upright position. Bring to the boil.
2. Meanwhile, peel the pears, leaving the stems intact. Add them to the wine mixture, making sure that they are totally immersed in the liquid.
3. Return the wine mixture to the boil, lower the heat, cover and simmer for 15-20 minutes, or until the pears are tender. Lift out the pears with a slotted spoon and place them in a heatproof dish. Boil the wine syrup rapidly until it is reduced by about half, then pour over the pears. Allow them to cool, then chill.
4. Cut the pears into thick slices and arrange these on four serving plates. Remove the ginger and whole spices from the wine sauce, stir in the preserved ginger and spoon the sauce over the pears. Serve with soya yogurt.
Nutritional Information (Per portion):
Energy 190kcals/807kj
Protein 0.9g
Fat 0.3g
Saturated Fat 0.0g
Carbohydrate 45.2g
Fibre 5.3g
Iron 0.7mg
Calcium 32mg
Check out www.womenfitness.net/programs/wtmngmnt/pears_with_ginger_and_star_anise.htm „ - 31Up 1Down 0
Tropical Mango and Pecan Cheesecake
“ This cheesecake is so rich and creamy, it is hard to believe it’s completely dairy-free. Sometimes it’s nice to be naughty!
Serves: 8
Ingredients:
65g2 ½ oz/5 tbsp vegan margarine
175g/6oz/1/2 cup vegan oat biscuits, crushed
40g/1 ½ oz/1/4 cup ground almonds
1 large mango, diced
juice of 1 lemon
200g/7oz/scant 1 cup natural Soya yogurt
15ml/1 tbsp cornflour
45ml/3 tbsp maple syrup
2 x 225g/8 oz tub vegan cream cheese
For the topping
50g/2oz/1/2 cup shelled pecan nuts
30ml/2 tbsp maple syrup
1 mango, diced
Directions:
1. Preheat the oven to 180c/350F/ Gas 4. To make the cheesecake base, melt the margarine in a saucepan, then stir in the crushed biscuits and ground almonds. Press the biscuit mixture into the base of a deep, lightly greased 23cm/9in loose-bottomed cake tin. Cook in the preheated oven for 10 minutes.
2. Meanwhile, blend the mango, lemon juice, yogurt, cornflour, maple syrup and vegan cream cheese in a food processor until smooth. Pour the mixture over the biscuit base and smooth with the back of a spoon. Bake for 25-30 minutes, until lightly golden and set. Allow to cool in the tin, then transfer to a wire rack and refrigerate until ready to serve.
3. To make the topping, toast the pecan nuts in a dry frying pan for 2-3 minutes until browned. Heat the maple syrup in a separate pan, then add to the pecan nuts in the frying pan. Stir well to coat. Remove from the heat and brush the top of the cheesecake with the maple syrup.
4. Arrange the pecan nuts around the edge of the cheesecake, reserving a few to decorate the centre. Arrange the mango inside the outer circle of nuts. Pour over any remaining maple syrup.
Nutritional Information (Per portion):
Energy 589kcals/2439kj
Protein 6.6g
Fat 47.7g
Saturated Fat 20.34g
Carbohydrate 35.4g
Fibre 2.9g
Iron 1.7mg
Calcium 108mg
Check out www.womenfitness.net/programs/wtmngmnt/tropical_mango_and_pecan_cheesecake.htm „ - 30Up 1Down 0
Corn Griddle Pancakes
“ Serving: 4
Makes about: 12
Ingredients
115g/40z/1 cup self-raising flour
1 egg white
150ml/ 1/4 pint/ 2/3 cup skimmed milk
200g/ 7oz can sweetcorn, drained oil, for brushing
salt and black pepper
tomato chutney, to serve
Directions
Place the flour, egg white and skimmed milk in a food processor or blender with half the sweetcorn and process until smooth.
Season the batter well and add the remaining sweetcorn.
Heat a frying pan and brush with oil. Drop in tablespoons of batter and cook until set. Turn over the pancakes and cook the other side until golden. Serve hot with tomato chutney.
Nutritional Information
Per portions:
Energy 162Kcals/680kj
Fat 0.89g
Saturated fat 0.14g
Cholesterol 0.75mg
Fibre 1.49g
Check out www.womenfitness.net/programs/wtmngmnt/corn_griddle_pancakes.htm „ - 29Up 1Down 0
Pear and Sultana Teabread
“ This is an ideal teabread to make when pears are plentiful – an excellent use for windfalls.
Serves: 6-8
Ingredients
25g/1oz/scant 1/3 cup rolled oats
50g/2oz/1/4 cup light muscovado sugar
30ml/2 tbsp pear or apple juice
30ml/2 tbsp sunflower oil
1 large or 2 small pears
115g/4oz/1 cup self-raising flour
115g/4oz/2/3 cup sultanas
2.5ml/½ tsp baking powder
10ml/2 tsp ground mixed spice
1 egg
Instructions:
Preheat the oven to 180ºC/350º F/Gas4. Grease a 450g/1lb loaf tin and line with non-stick baking paper. Put the oats in a large, clean bowl with the sugar, pour over the pear or apple juice and oil, mix well and leave to stand for 15 minutes.
Quarter, core and grate the pear(s). Add to the oat mixture with the flour, sultanas, baking powder, mixed spice and egg, then mix together thoroughly.
Using a wooden spoon, transfer the mixture into the prepared loaf tin and level the top. Bake for 50-60 minutes or until a skewer inserted into the centre comes out clean.
Transfer the teabread to a wire rack and peel off the lining paper. Leave to cool completely.
Nutritional Information (Per portion):
Energy 230Kcals/971kj
Protein 4g
Fat 5.4g
Saturated fat 0.93g
Carbohydrate 44g
Fibre 1.9g
Sodium 138mg
Check out www.womenfitness.net/programs/wtmngmnt/pear_and_sultana_teabread.htm „ - 28Up 1Down 0
Crispy Noodles With Mixed Vegetables
“ In this dish, rice vermicelli noodles are deep fried until crisp, then tossed into a colourful mixture of stir-fried vegetables.
Serves: 3-4
Ingredients
Pure vegetable oil, for deep frying
115g dried vermicelli rice noodles or cellophane noodles, broken into 7.5cm/3in lengths
115g yard-long beans or green beans, cut into short lengths
1in piece fresh root ginger, cut into shreds
1 fresh red chilli, sliced
1½ cups fresh shiitake or button mushrooms, thickly sliced
2 large carrots, cut into fine sticks
2 courgettes, cut into fine sticks
a few Chinese cabbage leaves, coarsely shredded
75g/1 cup beansprouts
4 spring onions, cut into fine shreds
2 tbsp tamari
2 tbsp Chinese rice wine
1 tsp sugar
2 tbsp roughly torn coriander leaves
Direction:
Half-fill a wok with oil and heat it to 180°F. Deep fry the raw noodles, a handful at a time, for 1-2 minutes until puffed and crispy. Drain on kitchen paper. Carefully pour off all but 30ml/2 tbsp of the oil.
Reheat the oil in the wok. When hot, add the beans and stir-fry for 2-3 minutes. Add the ginger, red chilli, mushrooms, carrots and courgettes and stir-fry for 1-2 minutes.
Add the Chinese cabbage, beansprouts and spring onions to the wok. Stir-fry for 1 minute, then add the tamari, rice wine and sugar. Cook, stirring, for about 30 seconds.
Add the noodles and coriander and toss to mix, taking care not to crush the noodles too much. Serve at once, piled up on a plate.
Nutritional Information: Per portion
Energy 245-184Kcals/1021-766KJ
Protein 4.8 - 3.7g
Fat 8.16 - 6.1g
Saturated fat 1.2 - 0.9g
Carbohydrate 37 - 27.5g
Sugar 5.2 - 3.9g
Fibre (NSP) 2.9g - 2.2g
Calcium 54 - 41mg
Check out www.womenfitness.net/programs/wtmngmnt/crispy_noodles_with_mixed_vegetables.htm „ - 27Up 1Down 0
Halibut with watercress pesto
“ The watercress in this pesto is a fresh-tasting alternative to basil – the clean, peppery flavour harmonises beautifully with the halibut, wheather it is grilled or griddled. Served with a mixture of roasted vegetables, it makes a superb dish for supper a deux.
Serves: 2
Ingredients:
2 halibut steaks, each about 200 g (7oz)
Salt and black pepper
FOR THE PESTO
85 g (3 oz) watercress
2 tablesspoons pine nuts
55 g (2 oz) freshly grated parmesan cheese
5 tablespoons olive oil
3 cloves garlic
watercress leaves, to garnish
Directions:
1.Place the halibut under a moderately hot grill or on a lightly oiled griddle pan, season with salt and pepper and cook for 4-6 minutes on each side, or until cooked through.
2.To make the pesto, place the watercress, pine nuts, parmesan, olive oil and garlic in a food processor and process to a puree. Serve the salmon with the pesto, and a mixture of roasted vegetables.
Nutrients (per servings):
Calories: 665
Carbohydrate: 1g
Sugars: 1g
Protein: 49g
Fat: 52g
Saturated: 11g
Fibre: 1g
Check out www.womenfitness.net/programs/wtmngmnt/halibut_with_watercress_pesto.htm „ - 26Up 1Down 0
BAKED AUBERGINES, TOMATOES AND FETA
“ Aubergines usually absorb lots of oil during cooking, but when cooked this way they are relatively low in fat.Check out at www.womenfitness.net/programs/wtmngmnt/tomatoes_and_feta.htm „ - 25Up 1Down 0
BAKED APPLES IN HONEY AND LEMON
“ A classic mix of flavors in a healthy, traditional family pudding. Serve warm, with skimmed-milk custard.Check out www.womenfitness.net/programs/wtmngmnt/baked_apples.htm „ - 24Up 1Down 0
GOLDEN PEPPER AND ORANGE SOUP
“ This virtually fat free, golden soup makes a surprisingly light starter.
MAKES: 4
Preparation time: 15 minutes
Cooking time: 15 minutes
Ingredients
3 yellow or orange ( bell ) peppers, halved and seeded
1 large onion, chopped
grated rind and juice of 1 large orange
350 ml /12 fl oz / 1 1/2 cups chicken stock
4 stoned black olives, chopped
salt and black pepper.
Directions
Place the peppers, skin side up, on a baking sheet. Cook under a hot grill until the skins are blackened. cover and leave to cool.
Place the onion in a pan with the orange juice. Bring to the boil, then cover and simmer gently for 10 minutes or until the onion is tender.
Peel the peppers. Puree in a blender with onion, half the orange rind, and chicken stock until smooth.
Season well, then heat gently. Serve sprinkled with olives and the remaining orange rind.
Nutritional Information
35 CALORIES A PORTION
Note:- A wonderfully low-calorie recipe with lots of flavour and Vitamin C provided by the peppers, onion and orange.
Check out www.womenfitness.net/programs/wtmngmnt/orenge_soup.htm „ - 23Up 1Down 0
MEDITERRANEAN TOMATO SOUP
“ MAKES: 4
Ingredients
675 g ripe plum tomatoes
1 medium onion, quartered
1 celery stick
1 garlic clove
15ml / 1tbsp olive oil
450ml chicken stock
15 ml / 2 tbsp tomato puree
50g / 1/2 cup small pasta shapes
salt and black pepper
fresh coriander or parsley, to garnish
Directions
Place the tomatoes, onion, celery and garlic in a pan with the oil. Cover and cook over a low heat for 40-45 minutes, shaking the pan occasionally, until very soft.
Spoon the vegetables into a food processor or blender and process until smooth. Press though a sieve, then return to the pan.
Stir in the stock and tomato puree and bring to the boil. Add the pasta and simmer gently for about 8 minutes, or until the pasta is tender. Add salt and pepper, to taste, then sprinkle with coriander or parsley and serve hot.
Nutritional Information
Energy 112 Kcals / 474kj
Fat 3.61g
Saturated fat 0.49g
Cholesterol 0
Fibre 2.68g
Check out www.womenfitness.net/programs/wtmngmnt/mediterranean_tomato_soup.htm „ - 22Up 1Down 0
Speedy gazpacho
“ This chilled soup is a powerful blend of flavours and nutrients. Raw onion and garlic and finely chopped fresh chilli provide their own kick. But if you like it extra-hot, blend in some chilli powder with the garnish on the bowl.
Serves: 4
Ingredients
½ cucumber, diced
2 large red peppers, deseeded and chopped
1 large red onion, roughly chopped
1 large garlic clove, roughly chopped
6 large basil leaves
700 g (1 lb 9 oz) tomato passata
1 tablespoon olive oil
4 tablespoons red wine vinegar
300 ml ( ½ pint ) cold chicken or vegetable stock (recipes page 338)
Juice of ½ lemon
Black pepper
TO GARNISH
Basil leaves, torn 1 chilli, finely chopped
½ cucumber, finely diced
1 small green pepper, deseeded and diced
Croutons
Directions:
1.Put the cucumber, red peppers, onion, garlic and basil in a food processor and blend for 1 minute. Add the passata, oil and vinegar and blend until smooth.
2.Stir in the stock and lemon juice and season to taste with pepper. Pour into a large bowl, cover and chill for 2-3 hours.
3.Garnish the bowl of soup with the basil and chilli (if using) and serve the cucumber and pepper dice and the croutons in separate bowls.
NUTRIENTS PER SERVING:
Calories: 120
Carbohydrate: 18g
Sugars: 17g
Protein: 5g
Fat: 4g
Saturated: 0.5g
Fibre: 4.5g
Check out www.womenfitness.net/programs/wtmngmnt/speedy_gazpacho.htm „ - 21Up 1Down 0
Italian Pea and Basil Soup
“ Plenty of crusty country bread is a must with this vividly coloured, fresh-tasting soup.
Serves: 4
Ingredients:
75 ml/5 tbsp olive oil
2 large onions, chopped
1 celery stick, chopped
1 carrot, chopped
1 garlic clove, finely chopped
400g/14oz/3 ½ cups frozen petit poi's
900ml/1 ½ pints/3 ¾ cups vegetable stock
25g/1oz/1 cup fresh basil leaves, roughly torn, plus extra to garnish salt and freshly ground black pepper vegan parmesan cheese, to serve (optional)
Direction:
1 Heat the oil in a large saucepan and add the onions, celery and carrot and garlic. Cover the pan and cook over a low heat for 45 minutes or until the vegetables are soft. Stir occasionally to prevent the vegetables sticking to the base of the pan.
2 Add the peas and stock to the pan and bring to the boil. Reduce the heat, add the basil and seasoning, then simmer for 10 minutes.
3 Process the soup in a food processor, or blender, for a few minutes until the texture is smooth. Transfer to bowls, sprinkle with vegan parmesan, if using, and garnish with torn basil leaves.
Nutritional Information:
Per portion:
Energy 208kcals/846kj
Protein 6.4g
Fat 14.8g
Saturated Fat 2.2g
Carbohydrate 12.9g
Fiber 5.9g
Iron 2.1g
Calcium 64.2mg
Check out www.womenfitness.net/programs/wtmngmnt/italian_pea_and_basil_soup.htm „ - 20Up 1Down 0
AAMWALE ALOO
“ Serving: 4
Ingredients
450 gms potatoes
75 gms onions ( finely chopped )
20 ml oil
2 gms cumin seed
4 gms dry red chillies
5 gms coriander powder
5 gms fenugreek seeds
salt to taste
40 gms raw mango
5 gms dry mango powder
water as required
Directions
Wash, dice and parboil the potatoes.
Heat oil in a nonstick kadhai. Add cumin seeds, fenugreek seeds, red chilli, chopped ginger and onions.
saute till the onions become transparent.
Add the potatoes and keep stirring. Add a little water if necessary, cover and cook on a slow fire.
Peel the raw mango and cut into cubes. Soak in water for a few minutes, drain and add to the potato mixture. Continue cooking on low heat.
When done, add the dried mango powder, stir briskly and remove from fire.
Garnish with ginger juliennes and serve.
Nutritional Information
Per serving 197 kcal;
Carbohydrates - 31.3 gms;
Protein - 2.9 gms;
Fat - 6.8 gms.
Check out www.womenfitness.net/programs/wtmngmnt/aamwale_aloo.htm „ - 19Up 1Down 0
Yellow Tomato and Orange Pepper Salsa
“ Serve this sunny salsa and it will add plenty of flavour-and colour-to finished dish without piling on the calories.
Serving: 4-6
Ingredients
4 yellow tomatoes
1 orange pepper
4 spring onions, plus extra to garnish handful of fresh coriander leaves juice of 1 lime
Salt and freshly ground black pepper
Directions
Halve the tomatoes and scoop out the seeds, using a teaspoon, and discard. Finely chop the flesh.
Spear the pepper on a metal fork and turn it in a gas flame for 1-2 minutes until the skin blisters, or place it under a hot grill and turn frequently.
Peel off and discard the skin. Remove the core and scrape out the seeds. Finely chop the flesh.
Finely chop the spring onions and coriander, and then mix both with the pepper and tomato flesh.
Squeeze over the lime juice and add salt and pepper to taste. Toss well to mix. Finally, transfer the prepared salsa to a serving bowl and chill until you are ready to serve. Garnish with a few fine shreds of spring onion.
Nutritional Information
Per portions:
Energy: 26Kcals/108kJ
Fat, total: 0.4g
Saturated fat: 0.3g
Protein: 1.1g
Carbohydrate: 4.8g
Sugar, total: 4.7g
Fibre-NSP: 1.4g
Sodium: 8.2mg
Check out www.womenfitness.net/programs/wtmngmnt/yellow_tomato_orange.htm „ - 18Up 1Down 0
Blackcurrant Sorbet
“ This luscious sorbet is easily made by hand, but it is important to alternately freeze and blend or process the mixture five or six times to get the best result. If you make lots of ice cream and sorbets, it is worth investing in an electric ice cream maker.
Serves: 6
Ingredients:
150g/ ½ cup easter sugar
225g/2 cups fresh or frozen blackcurrants
5ml/1 tsp lemon juice
30ml/2 tbsp creme de cassis or other blackcurrant liqueur (optional)
2 eggs whites (optional)
Instructions:
Pour 300ml/1¼ cups water into a saucepan and add the sugar. Place over a low heat until the sugar has dissolved. Bring to the boil and boil rapidly for 10 minutes, then set the syrup aside to cool.
Meanwhile, cook the blackcurrants in a saucepan with 30ml/2 tbsp water over a low heat for 5-7 minutes until tender.
Press the cooked blackcurrants and their juice through a sieve placed over a jug. Stir the resulting blackcurrant puree into the syrup with the lemon juice and the blackcurrant liqueur, if using. Allow to cool completely, then chill for 1 hour.
Pour the chilled blackcurrant syrup into a freezeproof bowl; freeze until slushy, removing and whisking occasionally until it reaches this point. Whisk the egg whites, if using, in a grease-free bowl until they form soft peaks, then gently fold into the semi frozen blackcurrant mixture.
Freeze the mixture again until firm, then spoon into a food processor or blender and process. Alternately freeze and process or blend until completely smooth. Serve the sorbet straight from the freezer.
Nutritional Information (Per portion):
Energy 103Kcals/438KJ
Protein 1.3g
Fat 0g
Saturated fat 0g
Carbohydrate 24.2g
Sugar 24.2g
Fibre (NSP) 1.3g
Calcium 25mg
Check out www.womenfitness.net/programs/wtmngmnt/blackcurrant_sorbet.htm „ - 17Up 1Down 0
Stuffed Tomatoes and Peppers
“ Colorful peppers and tomatoes make perfect containers for various meat and vegetable stuffings. This rice and herb version uses typically Greek ingredients.
Serves: 4
Ingredients:
2 large ripe tomatoes
1 green pepper
1 yellow or orange pepper
60ml/4 tbsp olive oil, plus extra for sprinkling
2 onions, chopped
2 garlic cloves, crushed
50g/2oz/½ cup blanched almonds, chopped
75g/3oz/scant ½ cup long-grain rice, boiled and drained
15g/½ oz fresh mint, roughly chopped
15g/½oz fresh parsley, chopped
25g/1 oz/2 tbsp sultanas
45ml/3 tbsp ground almonds
freshly ground black pepper
chopped fresh herbs, to garnish
Instructions:
Preheat the oven to 190º C/375º F/Gas 5. Cut the tomatoes in half and scoop out the insides. Drain the halves and roughly chop the insides.
Halve the peppers, leaving the cores intact. Scoop out the seeds and white pith. Brush the peppers with 15ml/1 tbsp of the oil and bake on a baking tray for 15 minutes. Place the peppers and tomatoes in an ovenproof dish and season with pepper.
Fry the onions in the remaining oil for 5 minutes. Add the garlic and chopped almonds and fry for 1 minute more.
Remove the pan from the heat and stir in the rice, chopped tomatoes, mint, parsley and sultanas. Season well with pepper and spoon the mixture into the tomato and pepper halves.
Pour 150ml/2/3cup boiling water around the tomatoes and peppers and bake, uncovered for 20 minutes. Scatter with the ground almonds and sprinkle with a little extra olive oil. Return to the oven and bake for a further 20 minutes, or until turning golden. Serve garnished with chopped fresh herbs.
Nutritional Information (Per portion):
Energy 340Kcals/1411kj
Protein 8.1g
Fat 25g
Saturated fat 2.65g
Carbohydrate 22g
Fibre 5.1g
Sodium 19mg
Check out www.womenfitness.net/programs/wtmngmnt/stuffed_tomatoes_and_peppers.htm „ - 16Up 1Down 0
Red Cooked Tofu With Chinese Mushrooms
“ Red-cooked is a term applied to Chinese dishes cooked with dark soy sauce. Tamari is a type of soy sauce available in Asian shops that is wheat free.
Serves: 4
Ingredients
225g firm tofu
3 tbsp tamari
2 tbsp Chinese rice wine or medium-dry sherry
2 tsp soft dark brown sugar
1 garlic clove, crushed
1 tbsp grated fresh root ginger
½ tsp Chinese five-spice powder
pinch of ground, roasted Szechuan peppercorns
6 dried Chinese black mushrooms
1 tsp corn flour
2 tbsp pure vegetable oil
5-6 spring onions, white and green parts separated, sliced into 2.5cm/1 in lengths
Small basil leaves, to garnish
rice noodles, to serve
Direction:
Drain the Tofu, put dry with kitchen paper and cut into 2.5cm/1 in cubes. Place in a shallow dish.
In a small bowl, mix together the tamari, rice wine or sherry, sugar, garlic, ginger, five-spice powder and Szechuan peppercorns. Pour the marinade over the tofu, toss well and leave to marinate for about 30 minutes. Drain, reserving the marinade.
Meanwhile, soak the dried black mushrooms in warm water for 20-30 minutes until soft. Drain, reserving 90ml/6 tbsp of the soaking liquid. Squeeze out any excess liquid from the mushrooms, remove the tough stalks and slice the caps. In a small bowl, blend the cornflour with the reserved marinade and mushroom soaking liquid.
Heat a wok until hot, add the oil and swirl it around to coat the pan. Add the tofu and fry for 2-3 minutes until evenly golden. Remove from the wok and set aside.
Add the mushrooms and white parts of the spring onions to the wok and stir-fry for 2 minutes. Pour in the marinade mixture and stir for 1 minute and thickened.
Return the tofu to the wok with the green spring onions. Simmer gently for 1-2 minutes. Serve at once, garnished with basil leaves, on a bed of rice noodles.
Nutritional Information: Per portion
Energy 90Kcals/374KJ
Protein 4.5g
Fat 7.9g
Saturated fat 1.1g
Carbohydrate 0.4g
Sugar 0.2g
Fibre (NSP) 0g
Calcium 287mg
Check out www.womenfitness.net/programs/wtmngmnt/red_cooked_tofu_with_chinese_mushrooms.htm „ - 15Up 1Down 0
Crispy Noodles With Mixed Vegetables
“ In this dish, rice vermicelli noodles are deep fried until crisp, then tossed into a colourful mixture of stir-fried vegetables.
Serves: 3-4
Ingredients
Pure vegetable oil, for deep frying
115g dried vermicelli rice noodles or cellophane noodles, broken into 7.5cm/3in lengths
115g yard-long beans or green beans, cut into short lengths
1in piece fresh root ginger, cut into shreds
1 fresh red chilli, sliced
1½ cups fresh shiitake or button mushrooms, thickly sliced
2 large carrots, cut into fine sticks
2 courgettes, cut into fine sticks
a few Chinese cabbage leaves, coarsely shredded
75g/1 cup beansprouts
4 spring onions, cut into fine shreds
2 tbsp tamari
2 tbsp Chinese rice wine
1 tsp sugar
2 tbsp roughly torn coriander leaves
Direction:
Half-fill a wok with oil and heat it to 180°F. Deep fry the raw noodles, a handful at a time, for 1-2 minutes until puffed and crispy. Drain on kitchen paper. Carefully pour off all but 30ml/2 tbsp of the oil.
Reheat the oil in the wok. When hot, add the beans and stir-fry for 2-3 minutes. Add the ginger, red chilli, mushrooms, carrots and courgettes and stir-fry for 1-2 minutes.
Add the Chinese cabbage, beansprouts and spring onions to the wok. Stir-fry for 1 minute, then add the tamari, rice wine and sugar. Cook, stirring, for about 30 seconds.
Add the noodles and coriander and toss to mix, taking care not to crush the noodles too much. Serve at once, piled up on a plate.
Nutritional Information: Per portion
Energy 245-184Kcals/1021-766KJ
Protein 4.8 - 3.7g
Fat 8.16 - 6.1g
Saturated fat 1.2 - 0.9g
Carbohydrate 37 - 27.5g
Sugar 5.2 - 3.9g
Fibre (NSP) 2.9g - 2.2g
Calcium 54 - 41mg
Check out www.womenfitness.net/programs/wtmngmnt/crispy_noodles_with_mixed_vegetables.htm „ - 14Up 1Down 0
MINESTRONE SOUP
- 13Up 1Down 0
CREAMY MANGO CHEESECAKE
“ Cheesecake are always a favourite but sadly they are often high in fat. This one is the exception.
Serves: 4
Ingredients:
115g/4oz/ 1¼ cups rolled oats
40g/ 1½ oz/3 tbsp sunflower margarine
30ml/2 tbsp clear honey
1 large ripe mango
300g/10oz/ 1¼ cups low fat soft cheese
150g/5oz/ 2/3 cup low fat natural yogurt
finely grated rind of 1 small lime
45ml/3 tbsp apple juice
20ml/ 4 tbsp powdered gelatine
fresh mango and lime slices, to decorate
Directions:
1.Preheat the oven to 200oC/400oF/Gas 6. Mix together the oats, margarine and honey. Press the mixture into the base of a 20cm/8in loose bottomed cake tin. Bake for 12-15 minutes, until lightly browned. Cool.
2.Peel, stone and roughly chop the mango. Place the chopped mango, cheese, yogurt and lime rind in a food processor and process until smooth.
3.Heat the apple juice until boiling, sprinkle the gelatine over it, stir to dissolve, then stir into cheese mixture.
4.Pour the cheese mixture into the tin and chill until set, then turn out on to a serving plate. Decorate the top with mango and lime slices.
Nutritional Information (Per portion):
Energy 422Kcals/1774KJ
Fat 11.37g
Saturated fat 2.2g
Cholesterol 2.951mg
Fibre 7.15g
Check out
www.womenfitness.net/programs/wtmngmnt/creamy_mango_cheesecake.htm „ - 12Up 1Down 0
Iced Oranges
“ These pretty little sorbets served in the fruit shell were originally sold in the beach cafes in the south of France.
Serves: 8
Ingredients:
150g/ 2/3 cup granulated sugar
juice of 1 lemon
14 medium oranges
8 fresh bay leaves, to decorate
Instructions:
Put the sugar in a heavy-based pan. Add half the lemon juice, and 120ml/ ½ cup water. Cook over a low heat until the sugar has dissolved. Bring to the boil, and boil for 2-3 minutes, until the syrup is clear. Set aside and leave to cool.
Slice the tops off eight of the oranges, to make "hats". Scoop out the flesh of the oranges, and reserve in a bowl. Put the empty orange shells and "hats" on a tray and place in the freezer until needed.
Grate the rind of the remaining oranges and add to the syrup.
Squeeze the juice from the oranges, and from the reserved flesh. There should be 750ml/1 ¼ pints/ 3 cups of juice. If your oranges do nor produce enough juice, squeeze another or top up with bought orange juice.
Stir the orange juice, the remaining lemon juice and 90ml/6 tbsp water into the syrup. Taste, adding more lemon juice or sugar, if you wish. Pour the mixture into a shallow freezer container and freeze for 3 hours.
Tip the mixture into a bowl, and whisk thoroughly to break down the ice crystals. Freeze for 4 hours more, until firm, but not solid.
Pack the mixture into the orange shells, mounding it up, and set the "hats" on top. Freeze until ready to serve. Just before serving, push a skewer into the tops of the "hats" to make a hole and push in a bay leaf.
Nutritional Information (Per portion):
Energy 177Kcals/757KJ
Protein 3g
Fat 0.2g
Saturated fat 0g
Carbohydrate 43.3g
Sugar 43.3g
Fibre (NSP) 4.7g
Calcium 133mg
Check out www.womenfitness.net/programs/wtmngmnt/iced_oranges.htm „ - 11Up 1Down 0
RED CABBAGE IN PORT AND RED WINE
“ A sweet and sour, spicy red cabbage dish, with the added crunch of walnuts. Check out www.womenfitness.net/programs/wtmngmnt/red_cabbage.htm „ - 10Up 2Down 0
TOMATO SOUP
“ Ingredients
Tomatoes- 250 gms (4 medium)
Sugar- a pinch
Salt- a pinch
Cloves- 2
Bay leaf-1
Oil-1 tsp
Flax seeds (roasted & powdered)-10 gms
Directions
Blanch the tomatoes, run in a blender and strain.
Heat oil in a pan; add cloves, bay leaf and the puree.
Add sugar and salt.
Boil for 5-10 minutes. Sprinkle flax seeds on the soup.
Serve hot.
Nutritional Information
Calories: 89 kcal
Proteins-11.1 gms
Fat- 4.5 gms.
Check out at www.womenfitness.net/programs/wtmngmnt/tomatos.htm „ - 9Up 2Down 0
Polenta with Mushroom Sauce
“ Polenta, made from corn, forms the starchy base for many Italian dishes. Its subtle taste works well with the rich mushroom sauce.Check out www.womenfitness.net/programs/wtmngmnt/polenta_with_mushroom_sauce.htm „ - 8Up 2Down 0
Asian Vegetable Stir-Fry
“ Book choy and red peppers are both good tasty sources of vitamin C, which is destroyed by heat. Quickly stir-frying the vegetables limits their exposure to heat and to nutrient loss.
Serving: 4
Preparation Time: 20 minutes
Cooking time: 5 minutes
Ingredients
1 tablespoon sesame oil
2 cups sliced shiitake mushrooms (stems removed and discarded)
4 cups sliced bok choy
1 cup short, thin strips of red bell pepper
1/2 of 1 medium onion, sliced
1 large garlic clove, pushed through a press
1 tablespoon lite (reduced-sodium) soy sauce
2 to 3 teaspoons sambal oelek (hot chili paste)
Directions
Heat oil in 12-inch nonstick skillet over high heat. Add mushrooms and stir-fry 1 minute; add bok choy, red bell peppers, onion, and garlic and stir-fry 2 minutes.
Stir in soy and chili sauces and stir-fry 1 minute more for tender-crisp vegetables. Serve hot.
Nutritional Information
CARBOHYDRATES - 8 GRAMS
NET CARBS - 5.5 GRAMS
FIBER - 2.5 GRAMS
PROTEIN - 3 GRAM
FAT - 4 GRAM
CALORIES - 70
TIP: Sambal oelek is a fiery-hot seasoning paste made of chilies, brown sugar, and salt. It is used in the cuisines of southern India, Indonesia, and Malaysia. If your cannot find it in your supermarket or specialty foods store but have access to fresh red chilies, make your own. Set a skillet over high heat. After 2 or 3 minutes, reduce the heat to medium and put in 4 ounces fresh chilies. Roast, stirring, 2 minutes. Cool, then chop (wear gloves to protect hands, and remove the seeds for a milder paste) and combine with 1/2 teaspoon salt and 1/2 teaspoon brown sugar. Refrigerate any leftovers for up to 1 week.
Check out at www.womenfitness.net/programs/wtmngmnt/asian_vegetable.htm „ - 7Up 2Down 0 “ Use a soya-based alternative to feta cheese if preferred.
Serves: 6
Ingredients
1 small cos lettuce, sliced
450g/1 lb tomatoes, cut into eighths
1 cucumber, seeded and chopped
200g/7oz feta cheese, crumbled
4 spring onions, sliced
50g/2oz/½ cup black olives, pitted and halved
For the dressing
90ml/6 tbsp extra virgin olive oil
25 ml/1½ tbsp lemon juice
Salt and ground black pepper
Direction:
1. Put the lettuce, tomatoes, cucumber, feta cheese, spring onions and olives into a large bowl.
2. To make the dressing, whisk together the olive oil and lemon juice, then season with salt and pepper.
3. Pour the dressing over the salad. Toss gently until the ingredients are lightly coated in the dressing, then serve immediately.
Nutritional Information: Per portion
Energy 215kcals/890kj
Protein 6.6g
Fat 19.1g
Saturated fat 6.4g
Carbohydrate 4.3g
Sugar 4.2g
Fibre (NSP) 1.8g
Calcium 148mg
Check out www.womenfitness.net/programs/wtmngmnt/salad_greek.htm „ - 6Up 2Down 0
Red Cooked Tofu With Chinese Mushrooms
“ Red-cooked is a term applied to Chinese dishes cooked with dark soy sauce. Tamari is a type of soy sauce available in Asian shops that is wheat free.
Serves: 4
Ingredients
225g firm tofu
3 tbsp tamari
2 tbsp Chinese rice wine or medium-dry sherry
2 tsp soft dark brown sugar
1 garlic clove, crushed
1 tbsp grated fresh root ginger
½ tsp Chinese five-spice powder
pinch of ground, roasted Szechuan peppercorns
6 dried Chinese black mushrooms
1 tsp corn flour
2 tbsp pure vegetable oil
5-6 spring onions, white and green parts separated, sliced into 2.5cm/1 in lengths
Small basil leaves, to garnish
rice noodles, to serve
Direction:
Drain the Tofu, put dry with kitchen paper and cut into 2.5cm/1 in cubes. Place in a shallow dish.
In a small bowl, mix together the tamari, rice wine or sherry, sugar, garlic, ginger, five-spice powder and Szechuan peppercorns. Pour the marinade over the tofu, toss well and leave to marinate for about 30 minutes. Drain, reserving the marinade.
Meanwhile, soak the dried black mushrooms in warm water for 20-30 minutes until soft. Drain, reserving 90ml/6 tbsp of the soaking liquid. Squeeze out any excess liquid from the mushrooms, remove the tough stalks and slice the caps. In a small bowl, blend the cornflour with the reserved marinade and mushroom soaking liquid.
Heat a wok until hot, add the oil and swirl it around to coat the pan. Add the tofu and fry for 2-3 minutes until evenly golden. Remove from the wok and set aside.
Add the mushrooms and white parts of the spring onions to the wok and stir-fry for 2 minutes. Pour in the marinade mixture and stir for 1 minute and thickened.
Return the tofu to the wok with the green spring onions. Simmer gently for 1-2 minutes. Serve at once, garnished with basil leaves, on a bed of rice noodles.
Nutritional Information: Per portion
Energy 90Kcals/374KJ
Protein 4.5g
Fat 7.9g
Saturated fat 1.1g
Carbohydrate 0.4g
Sugar 0.2g
Fibre (NSP) 0g
Calcium 287mg
Check out www.womenfitness.net/programs/wtmngmnt/red_cooked_tofu_with_chinese_mushrooms.htm „ - 5Up 2Down 0
Vegetable Couscous
“ Serving: 4
Ingredients
15ml/ 3 tbsp olive oil
1 onion, chopped
2 garlic cloves, crushed
5ml/ 1 tsp ground cumin
5ml/ 1 tsp paprika
400g/ 14oz can chopped tomatoes
300ml/ 1/2pint/ 1 1/4 cups vegetable stock
1 cinnamon stick
generous pinch of saffron strands
4 baby aubergines, quartered
8 baby courgettes, quartered
8 baby carrots
225g/8oz/1 1/3 cups couscous
425g/15oz can chick peas, drained
175g/6oz/ 3/4 cup prunes
45ml/ 3 tbsp chopped fresh parsley
45ml/ 3 tbsp chopped fresh coriander
10-15ml/2-3 tsp harissa sauce salt
Directions
Heat the olive oil in a large saucepan. Add the onions and garlic and cook gently for 5 minutes until soft. Add the cumin and paprika and cook, stirring, for 1 minute.
Add the tomatoes, vegetable stock, cinnamon stick, saffron, aubergines, courgettes and carrots. Season with salt. Bring to the boil, cover, lower the heat and cook for 20 minutes until the vegetables are just tender.
Line a steamer, metal sieve or colander with a double thickness of muslin. Soak the couscous according to the instructions on the packet. Add the chick peas and prunes to the vegetables and cook for 5 minutes. Fork the couscous to break up any lumps and then spread it in the prepared steamer. Place on top of the vegetables, cover, and gently cook for 5 minutes until the couscous is hot.
Stir the parsley and coriander into the vegetables. Heap the couscous on to a warmed serving plate. Using a slotted spoon, arrange the vegetables on top. Spoon over a little sauce and toss gently to combine. Stir the harissa into the remaining sauce and serve separately.
Nutritional Information
Per portion
Energy 474Kcals/198kj
Fat, total 13.3g
saturated fat 1.7g
Protein 17.1g
Carbohydrate 75.9g
sugar, total 28.7g
Fibre 12.3g
Sodium 485mg
Vegetable Couscous : Check out www.womenfitness.net/programs/wtmngmnt/vegetable_couscous.htm „
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