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Women Fitness Health Foods By NamitaNayyar [22 more lists]
A list of recipes specially for women that shall keep them healthy and fit.
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PEPERONATA PIZZA
“ Serving: 4IngredientsMake 2 large pizzas450 g / 1 lb / 4 cups plain flourpinch of salt1 sachet easy-blend yeastabout 350 ml / 12 fl oz / 11/2 cups warm waterFor the topping1 onion, sliced10 ml / 2 tsp olive oil2 large red and 2 yellow peppers, seeded and sliced1 garlic clove, crushed400 g / 14 oz can tomatoes8 pitted black olives, halvedsalt and black pepperDirectionsTo 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 InformationEnergy 965 Kcals / 4052 KJFat 9.04 gSaturated fat 1.07 gCholesterol 0Fibre 14.51gCheck out www.womenfitness.net/programs/wtmngmnt/peperonata_pizza.htm „ - 53
Rocket risotto
“ Serving: 4Preparation time: 5 minutesCooking time: 20-25 minutesCOOK'S TIP - For a main meal, add some diced, cooked chicken, a handful of prawns, or some grated Parmesan cheese and a few chopped nuts, when you add the rocket. Make sure all the ingredients are heated through thoroughly before serving.Ingredients1 teaspoon olive oil1 onion, finely chopped300 g (10 oz) Arborio rice1.2 litres (2 pints) Vegetable Stock50 g (2 oz) rocket leavessalt and pepperDirectionsHeat the oil in a nonstick frying pan, add the onion and fry for a few minutes until softened. Pour in the rice and stir well to coat the grains.With the pan set over a medium heat, gradually add a little vegetable stock. Stir continuously while the stock is absorbed into the rice. Keep on adding the stock a little at a time - this will take about 20 minutes.Stir in the rocket, reserving 4 leaves for garnish, and cook just until the leaves start to wilt. Season to taste and serve each portion garnished with a rocket leaf.Nutritional InformationCarbohydrates - 63gProtein - 6 gFat - 1gkj 1223kcal 290Check out www.womenfitness.net/programs/wtmngmnt/rocket_risotto.htm „ - 52
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: 4-6Ingredients4 yellow tomatoes1 orange pepper4 spring onions, plus extra to garnish handful of fresh coriander leaves juice of 1 limeSalt and freshly ground black pepperDirectionsHalve 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 InformationPer portions:Energy: 26Kcals/108kJFat, total: 0.4gSaturated fat: 0.3gProtein: 1.1gCarbohydrate: 4.8gSugar, total: 4.7gFibre-NSP: 1.4gSodium: 8.2mgCheck out www.womenfitness.net/programs/wtmngmnt/yellow_tomato_orange.htm „ - 51
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: 4-6Ingredients4 yellow tomatoes1 orange pepper4 spring onions, plus extra to garnish handful of fresh coriander leaves juice of 1 limeSalt and freshly ground black pepperDirectionsHalve 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 InformationPer portions:Energy: 26Kcals/108kJFat, total: 0.4gSaturated fat: 0.3gProtein: 1.1gCarbohydrate: 4.8gSugar, total: 4.7gFibre-NSP: 1.4gSodium: 8.2mgCheck out www.womenfitness.net/programs/wtmngmnt/yellow_tomato_orange.htm „ - 50
Iced Oranges
“ These pretty little sorbets served in the fruit shell were originally sold in the beach cafes in the south of France.Serves: 8Ingredients:150g/ 2/3 cup granulated sugarjuice of 1 lemon14 medium oranges8 fresh bay leaves, to decorateInstructions: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/757KJProtein 3gFat 0.2gSaturated fat 0gCarbohydrate 43.3gSugar 43.3gFibre (NSP) 4.7gCalcium 133mgCheck out www.womenfitness.net/programs/wtmngmnt/iced_oranges.htm „ - 49
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 „ - 48
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 „ - 47
Italian Pea and Basil Soup
“ Plenty of crusty country bread is a must with this vividly coloured, fresh-tasting soup.Serves: 4Ingredients:75 ml/5 tbsp olive oil2 large onions, chopped1 celery stick, chopped1 carrot, chopped1 garlic clove, finely chopped400g/14oz/3 ½ cups frozen petit poi's900ml/1 ½ pints/3 ¾ cups vegetable stock25g/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/846kjProtein 6.4gFat 14.8gSaturated Fat 2.2gCarbohydrate 12.9gFiber 5.9gIron 2.1gCalcium 64.2mgCheck out www.womenfitness.net/programs/wtmngmnt/italian_pea_and_basil_soup.htm „ - 46
MINESTRONE SOUP
“ Makes: 16 servingsIngredients1/4 C olive oil.1 clove garlic, minced or 1/8 tsp garlic powder.1-1/3 C coarsely chopped onion.1-1/2 C coarsely chopped celery and leaves.1 can (6 oz) tomato paste.1 Tbsp chopped fresh parsley.1 C sliced carrots, fresh or frozen.4-3/4 C shredded cabbage.1 can (1 lb) tomatoes, cut up.1 C canned red kidney beans, drained and rinsed.1-1/2 C frozen peas.1-1/2 C fresh green beans.Dash hot sauce.11 C water.2 C uncooked, broken spaghetti.DirectionsHeat oil in a 4-quart saucepan.Add garlic, onion, and celery and saute about 5 minutes.Add all remaining ingredients except spaghetti, and stir until ingredients are well mixed.Bring to a boil. Reduce heat, cover, and simmer about 45 minutes or until vegetables are tender.Add uncooked spaghetti and simmer 2-3 minutes only.Nutritional InformationCalories: 153Total fat: 4 gSaturated fat: less than 1 gCholesterol: 0 mgSodium: 191 mgCheck out www.womenfitness.net/programs/wtmngmnt/soup1.htm „ - 45
BLACK BEANS WITH RICE
“ A vegetarian dish, Check out details at www.womenfitness.net/programs/wtmngmnt/bbeans.htm „ - 44
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: 3-4Ingredients:10ml/2 tbsp groundnut oil2 garlic cloves, finely chopped2 red chillies, seeded and sliced into rings3 shallots, finely chopped225g/8oz/3 cups button mushrooms, thickly sliced150ml/1/4 pint/2/3 cup coconut milk30ml/2 tbsp finely chopped fresh corianderfreshly ground black pepperInstructions: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/394kjProtein 2.2gFat 7.9gSaturated fat 1.48gCarbohydrate 4gFibre 1.2gSodium 63mgCheck out www.womenfitness.net/programs/wtmngmnt/spiced_coconut_mushrooms.htm „ - 43
MANGO AND RICE PUDDING
“ Serving: 4Ingredients200 gms ( 2 + 1 )Alfonso mangoes70 gms basmati rice1 lt skin milk2 nos. cardamom2 nos. bay leaf90 gms sugar3 gms gelatinDirectionsWash 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 InformationPer 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 „ - 42
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: 4Ingredients:75g/30z/6 tbsp caster sugar 300ml/ ½ pint/1¼ cups white dessert winethinly pared rind and juice of 1 lemon7.5cm/3in piece of fresh root ginger, bruised5 star anise10 cloves600ml/1 pint/2 ½ cups water6 slightly unripe pears25g/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/807kjProtein 0.9gFat 0.3gSaturated Fat 0.0gCarbohydrate 45.2gFibre 5.3gIron 0.7mgCalcium 32mgCheck out www.womenfitness.net/programs/wtmngmnt/pears_with_ginger_and_star_anise.htm „ - 41
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: 8Ingredients:65g2 ½ oz/5 tbsp vegan margarine175g/6oz/1/2 cup vegan oat biscuits, crushed40g/1 ½ oz/1/4 cup ground almonds1 large mango, dicedjuice of 1 lemon200g/7oz/scant 1 cup natural Soya yogurt15ml/1 tbsp cornflour45ml/3 tbsp maple syrup2 x 225g/8 oz tub vegan cream cheeseFor the topping50g/2oz/1/2 cup shelled pecan nuts30ml/2 tbsp maple syrup1 mango, dicedDirections: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/2439kjProtein 6.6gFat 47.7gSaturated Fat 20.34gCarbohydrate 35.4gFibre 2.9gIron 1.7mgCalcium 108mgCheck out www.womenfitness.net/programs/wtmngmnt/tropical_mango_and_pecan_cheesecake.htm „ - 40
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: 4Ingredients:300g/11oz/1 ¼ cups cooked mashed potatoes200g/7oz can tuna fish in soya oil, drained115g/4oz/ ¾ cup canned or frozen sweetcorn30ml/2 tbsp chopped fresh parsley50g/2oz/1cup fresh white or brown breadcrumbssalt and black pepperlemon wedges, to serveDirections: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/852KJFat 4.62gSaturated fat 0.81gCholesterol 21.25mgFibre 1.82gCheck out at www.womenfitness.net/programs/wtmngmnt/tuna_and_corn_fish_cakes.htm „ - 39
Mushroom and Corn Toast
“ Serving: 1Ingredients2 Brown bread slices50 gms. Fresh mushroom50 gms. Baby corn10 ml. Olive oil10 gms. Garlic (chopped)2 gms. Fresh basil (chopped)2 gms. Crushed pepper1 Egg whiteSalt to tasteDirectionsToast 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 kcalsCarbohydrates - 36 gmsProtein - 12 gmsFat - 11.8 gms.Check out at www.womenfitness.net/programs/wtmngmnt/mushroom-corn-toast.htm „ - 38
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: 4Preparation Time: 20 minutesCooking time: 5 minutesIngredients1 tablespoon sesame oil2 cups sliced shiitake mushrooms (stems removed and discarded)4 cups sliced bok choy1 cup short, thin strips of red bell pepper1/2 of 1 medium onion, sliced1 large garlic clove, pushed through a press1 tablespoon lite (reduced-sodium) soy sauce2 to 3 teaspoons sambal oelek (hot chili paste)DirectionsHeat 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 InformationCARBOHYDRATES - 8 GRAMSNET CARBS - 5.5 GRAMSFIBER - 2.5 GRAMSPROTEIN - 3 GRAMFAT - 4 GRAMCALORIES - 70TIP: 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 „ - 37
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: 6Ingredients:475ml/16fl oz/2 cups water45ml/3 tbsp maple syrup115g/4oz/generous ½ cup caster sugar75g/3oz/3/4 cup cocoa powder50g/2oz plain dark chocolate, broken into squares400g/14oz soft red fruits, such as raspberries, redcurrants or strawberries, to serveInstructions: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/837KJProtein 3.6gFat 5.2gSaturated Fat 2.94gCarbohydrate 36.6gFibre 3.7gIron 2.3mgCalcium 57mgCheck out www.womenfitness.net/programs/wtmngmnt/chocolate_sorbet_with_red_fruits.htm „ - 36
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: 6Ingredients150g/5oz/ ⅔ cup dried cannelloni beans 5 tomatoes45ml/3 tbsp olive oil, plus extra for drizzling2 sun-dried tomatoes in oil, drained and finely chopped 1 garlic clove, crushed30ml/ 2tbsp chopped fresh rosemary salt and freshly ground black pepper handful of fresh basil leaves, to garnishTo serve12 slices Italian-style bread, such as ciabatta1 large garlic clove, halvedDirectionsSoak 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 oilCook’s TipCanned beans may be used if you wish; use 275g/10oz/2 cups and add in step 3.Nutritional InformationPer portions:Energy: 320Kcals/338kJFat, total: 9.1gSaturated fat: 1.46gProtein: 12.4gCarbohydrate: 50.2gSugar, total: 4.16gFibre-NSP: 5.6gSodium: 415mgCheck out www.womenfitness.net/programs/wtmngmnt/cannellini_bean_rosemary_toasts.htm „ - 35
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: 4Ingredients½ cucumber, diced2 large red peppers, deseeded and chopped1 large red onion, roughly chopped1 large garlic clove, roughly chopped6 large basil leaves700 g (1 lb 9 oz) tomato passata1 tablespoon olive oil4 tablespoons red wine vinegar300 ml ( ½ pint ) cold chicken or vegetable stock (recipes page 338)Juice of ½ lemonBlack pepperTO GARNISHBasil leaves, torn 1 chilli, finely chopped½ cucumber, finely diced1 small green pepper, deseeded and dicedCroutonsDirections: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: 120Carbohydrate: 18gSugars: 17gProtein: 5gFat: 4gSaturated: 0.5gFibre: 4.5gCheck out www.womenfitness.net/programs/wtmngmnt/speedy_gazpacho.htm „ -
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MUSHROOM CAPPUCCINO
“ Serving: 4Ingredients100gms fresh button mushrooms (chopped)20gms onions (finely chopped)5gms garlic (finely chopped)5gms butter10ml white wine200ml vegetable stockSalt and pepper to tasteFor Garnishing10gms whipped cream2gms powdered nutmegDirectionsIn 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 minutesServe hot garnished with whipped cream and nutmeg, and garlic bread.Nutritional InformationPer serving: 47.1 kcal;carbohydrate - 2.4gms;protein - 1.0gms;fat - 3.4gms.Check out www.womenfitness.net/programs/wtmngmnt/mushroom_cappuccino.htm „ - 33
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 4Ingredients:450g/1 lb hoki or other white fish fillets, skinned60 ml/4 tbsp fresh wholemeal bread-crumbs30 ml/2tbsp snipped chives or spring onion400g/14 oz can chopped tomatoes50g/2oz/ ¾ cup button mushrooms, slicedsalt and black pepperDirections: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 TipHoki is a good choice for this dish but if it’s not available, use cod, haddock or whiting instead.Nutritional InformationPer portion:Energy 138Kcals/580KJFat 1.38gSaturated fat 0.24gCholesterol 51.75mgFibre 1.89gCheck out www.womenfitness.net/programs/wtmngmnt/hoki_balls_in_tomato_sauce.htm „ - 32
RHUBARB SPIRAL COBBLER
“ Serving : 4Ingredients675 g -rhubarb sliced50g/4 tbsp- caster sugar45 ml /3 tbsp- orange juice200g 11/3 cups- self-raising flour30ml /2 tbsp caster sugarAbout 200g 1cup natural yogurtGrated rind of 1 medium, orange30ml /2tbsp demerara sugar5 ml /1tsp ground gingerDirectionsPreheat the oven to 200 0. Cook the rhubarb, sugar and orange juice in a covered pan until tender. Tip into an ovenproof dish.To make the topping, mix the flour and caster sugar, then stir enough of the yogurt to bind to a soft dough.Roll out on an floured surface to a 25 cm/10 in square. Mix the orange rind, demerara sugar and ginger then sprinkle this over the dough.Roll up, quite tightly then cut into about 10 slices using a sharp knife. Arrange the slices over the rhubarb.Bake in the oven for 15-20 minutes or until the spirals are well risen and golden brown. Serve warm with yogurt or custard.NUTRITIONAL INFORMATIONPer portionsEnergy: 320KcalsFat: 1.2 gSaturated Fat: 0.34 gCholesterol: 2mgFibre: 3.92gCheck out www.womenfitness.net/programs/wtmngmnt/rhubarb_spiral.htm „ - 31
WHOLE WHEAT PITA WITH hummus
“ Serving: 4Ingredients250 gms whole-wheat flour20 ml ice-cold water25 gms yeast2 tomatoes15 garlic flakes (finely chopped)15 ml sunflower oil10 + 10 ml olive oil10 ml lime juice50 gms boiled chick peas (kabuli channa)5 sprigs parsley1/4 tsp red chilli powder75 gms yogurt (dahi)25 gms tahini (fine paste of roasted sesame seeds and sesame oil)DirectionsTo make the pita baseMix 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 hummusRun 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 wrapSlit 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 InformationPer Serving:kcal 364Fat, total 13.8 gmsProtein 10.8 gmsCarbohydrate 48.5 gmsCheck out www.womenfitness.net/programs/wtmngmnt/Whole_wheat_pita.htm „ - 30
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 „ - 29
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: 2Ingredients:2 halibut steaks, each about 200 g (7oz)Salt and black pepperFOR THE PESTO85 g (3 oz) watercress2 tablesspoons pine nuts55 g (2 oz) freshly grated parmesan cheese5 tablespoons olive oil3 cloves garlicwatercress leaves, to garnishDirections: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: 665Carbohydrate: 1gSugars: 1gProtein: 49gFat: 52gSaturated: 11gFibre: 1gCheck out www.womenfitness.net/programs/wtmngmnt/halibut_with_watercress_pesto.htm „ - 28
Vegetable Couscous
“ Serving: 4Ingredients15ml/ 3 tbsp olive oil1 onion, chopped2 garlic cloves, crushed5ml/ 1 tsp ground cumin5ml/ 1 tsp paprika400g/ 14oz can chopped tomatoes300ml/ 1/2pint/ 1 1/4 cups vegetable stock1 cinnamon stickgenerous pinch of saffron strands4 baby aubergines, quartered8 baby courgettes, quartered8 baby carrots225g/8oz/1 1/3 cups couscous425g/15oz can chick peas, drained175g/6oz/ 3/4 cup prunes45ml/ 3 tbsp chopped fresh parsley45ml/ 3 tbsp chopped fresh coriander10-15ml/2-3 tsp harissa sauce saltDirectionsHeat 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 InformationPer portionEnergy 474Kcals/198kjFat, total 13.3gsaturated fat 1.7gProtein 17.1gCarbohydrate 75.9gsugar, total 28.7gFibre 12.3gSodium 485mgVegetable Couscous : Check out www.womenfitness.net/programs/wtmngmnt/vegetable_couscous.htm „ - 27
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: 4Ingredients225g firm tofu3 tbsp tamari2 tbsp Chinese rice wine or medium-dry sherry2 tsp soft dark brown sugar1 garlic clove, crushed1 tbsp grated fresh root ginger½ tsp Chinese five-spice powderpinch of ground, roasted Szechuan peppercorns6 dried Chinese black mushrooms1 tsp corn flour2 tbsp pure vegetable oil5-6 spring onions, white and green parts separated, sliced into 2.5cm/1 in lengthsSmall basil leaves, to garnishrice noodles, to serveDirection: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 portionEnergy 90Kcals/374KJProtein 4.5gFat 7.9gSaturated fat 1.1gCarbohydrate 0.4gSugar 0.2gFibre (NSP) 0gCalcium 287mgCheck out www.womenfitness.net/programs/wtmngmnt/red_cooked_tofu_with_chinese_mushrooms.htm „ - 26
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: 4Ingredients2-3 courgettes1 Spanish onion2 red peppers16 cherry tomatoes2 garlic cloves, choppedpinch of cumin seeds5ml/1 tsp fresh thyme or 4-5 torn basil leaves60ml/4 tbsp olive oiljuice of ½ lemon5-10ml/1-2 tsp chilli or Tabasco saucefresh thyme sprigs, to garnishDirection: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 portionEnergy 151kcals/623kJProtein 2.8gFat 11.8gSaturated fat 1.7gCarbohydrate 8.7gSugar 7.8gFibre (NSP) 2.5gCalcium 39mgCheck out www.womenfitness.net/programs/wtmngmnt/roasted_vegetable_salad.htm „ - 25
CREAMY MANGO CHEESECAKE
“ Cheesecake are always a favourite but sadly they are often high in fat. This one is the exception.Serves: 4Ingredients:115g/4oz/ 1¼ cups rolled oats40g/ 1½ oz/3 tbsp sunflower margarine30ml/2 tbsp clear honey1 large ripe mango300g/10oz/ 1¼ cups low fat soft cheese150g/5oz/ 2/3 cup low fat natural yogurtfinely grated rind of 1 small lime45ml/3 tbsp apple juice20ml/ 4 tbsp powdered gelatinefresh mango and lime slices, to decorateDirections: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/1774KJFat 11.37gSaturated fat 2.2gCholesterol 2.951mgFibre 7.15gCheck out www.womenfitness.net/programs/wtmngmnt/creamy_mango_cheesecake.htm „ - 24
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: 6Ingredients:150g/ ½ cup easter sugar225g/2 cups fresh or frozen blackcurrants5ml/1 tsp lemon juice30ml/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/438KJProtein 1.3gFat 0gSaturated fat 0gCarbohydrate 24.2gSugar 24.2gFibre (NSP) 1.3gCalcium 25mgCheck out www.womenfitness.net/programs/wtmngmnt/blackcurrant_sorbet.htm „ - 23
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: 4Ingredients225g firm tofu3 tbsp tamari2 tbsp Chinese rice wine or medium-dry sherry2 tsp soft dark brown sugar1 garlic clove, crushed1 tbsp grated fresh root ginger½ tsp Chinese five-spice powderpinch of ground, roasted Szechuan peppercorns6 dried Chinese black mushrooms1 tsp corn flour2 tbsp pure vegetable oil5-6 spring onions, white and green parts separated, sliced into 2.5cm/1 in lengthsSmall basil leaves, to garnishrice noodles, to serveDirection: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 portionEnergy 90Kcals/374KJProtein 4.5gFat 7.9gSaturated fat 1.1gCarbohydrate 0.4gSugar 0.2gFibre (NSP) 0gCalcium 287mgCheck out www.womenfitness.net/programs/wtmngmnt/red_cooked_tofu_with_chinese_mushrooms.htm „ - 22
Date and Apple Muffins
“ You will only need one or two of these wholesome muffins per person as they are very filling.Serves: 12Ingredients:150g/5oz/1¼cups self-raising wholemeal flour150g/5oz/1¼cups self-raising white flour5ml/1 tsp ground cinnamon5ml/1 tsp baking powder25g/1oz/2 tbsp soft margarine75g/3oz/1/3 cup light muscovado sugar1 eating apple250ml/8fl oz/1 cup apple juice30ml/2 tbsp pear and apple spread1 egg, beaten75g/3oz/½ cup chopped dates15ml/1 tbsp chopped pecan nutsInstructions: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/706kjProtein 3.7gFat 3.5gSaturated fat 0.55gCarbohydrate 32gFibre 2gSodium 119mgCheck out www.womenfitness.net/programs/wtmngmnt/date_and_apple_muffins.htm „ - 21
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: 3-4IngredientsPure vegetable oil, for deep frying115g dried vermicelli rice noodles or cellophane noodles, broken into 7.5cm/3in lengths115g yard-long beans or green beans, cut into short lengths1in piece fresh root ginger, cut into shreds1 fresh red chilli, sliced1½ cups fresh shiitake or button mushrooms, thickly sliced2 large carrots, cut into fine sticks2 courgettes, cut into fine sticksa few Chinese cabbage leaves, coarsely shredded75g/1 cup beansprouts4 spring onions, cut into fine shreds2 tbsp tamari2 tbsp Chinese rice wine1 tsp sugar2 tbsp roughly torn coriander leavesDirection: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 portionEnergy 245-184Kcals/1021-766KJProtein 4.8 - 3.7gFat 8.16 - 6.1gSaturated fat 1.2 - 0.9gCarbohydrate 37 - 27.5gSugar 5.2 - 3.9gFibre (NSP) 2.9g - 2.2gCalcium 54 - 41mgCheck out www.womenfitness.net/programs/wtmngmnt/crispy_noodles_with_mixed_vegetables.htm „ - 20
GOLDEN PEPPER AND ORANGE SOUP
“ This virtually fat free, golden soup makes a surprisingly light starter.MAKES: 4Preparation time: 15 minutesCooking time: 15 minutesIngredients3 yellow or orange ( bell ) peppers, halved and seeded1 large onion, choppedgrated rind and juice of 1 large orange350 ml /12 fl oz / 1 1/2 cups chicken stock4 stoned black olives, choppedsalt and black pepper.DirectionsPlace 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 Information35 CALORIES A PORTIONNote:- 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 „ - 19
MEDITERRANEAN TOMATO SOUP
“ MAKES: 4Ingredients675 g ripe plum tomatoes1 medium onion, quartered1 celery stick1 garlic clove15ml / 1tbsp olive oil450ml chicken stock15 ml / 2 tbsp tomato puree50g / 1/2 cup small pasta shapessalt and black pepperfresh coriander or parsley, to garnishDirectionsPlace 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 InformationEnergy 112 Kcals / 474kjFat 3.61gSaturated fat 0.49gCholesterol 0Fibre 2.68gCheck out www.womenfitness.net/programs/wtmngmnt/mediterranean_tomato_soup.htm „ - 18
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: 4Ingredients10g / ¼ oz dried cloud ears8 fresh shiitake mushrooms75g/3oz tofu (bean curd)50g/2oz/ ½ cup sliced,drained, canned bamboo shoots900ml/1½ pints/3 ½ --4 cups vegetable stock15ml/ 1tbsp caster sugar45ml/ 3 tbsp rice vinegar15ml/ 1tbsp light soy sauce1.5ml/ ¼ tsp chilli oilLarge pinch of ground white pepper15ml/ 1 tbsp cornflour15ml/ 1 tbsp cold water1 egg white5ml/ 1 tsp sesame oil2 spring onions cut into fine ringsDirectionsSoak 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 InformationEnergy: 90Kcals/376kJFat, total: 2.2gSaturated fat: 0.3gProtein: 5gCarbohydrate: 13.4gSugar, total: 5.3gFibre-NSP: 0.4gSodium: 807gCheck out www.womenfitness.net/programs/wtmngmnt/hot_sour_soup.htm „ - 17
TOMATO SOUP
“ IngredientsTomatoes- 250 gms (4 medium)Sugar- a pinchSalt- a pinchCloves- 2Bay leaf-1Oil-1 tspFlax seeds (roasted & powdered)-10 gmsDirectionsBlanch 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 InformationCalories: 89 kcalProteins-11.1 gmsFat- 4.5 gms.Check out at www.womenfitness.net/programs/wtmngmnt/tomatos.htm „ - 16
Hot spiced stew with potatoes and cauliflower
“ Serving: 6Preparation time: 15 minutes, plus soakingCooking time: 45 minutesIngredients375g (12oz) whole lentils or split yellow peas, rinsed and soaked in water for 15 minutes1.8 litres (3 pints) Vegetable Stock (see page 48)3 tablespoons vegetable oil2 large onions, cut into wedges1-1.25 kg (2-21/2lb) potatoes, cut into chunks1 cauliflower, cut into florets and stalks removed3-4 garlic cloves, crushed2 teaspoons turmeric2 tablespoons black mustard seeds1-2 tablespoons fennel seeds1-2 small green chillies, deseeded and chopped1 teaspoon saffron threads, soaked in 2 tablespoons warm water125 g (4 oz) coconut cream2 tablespoons chopped coriandersalt and pepperDirectionsRinse 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 InformationPer 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 „ - 15
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: 4Ingredients2 small aubergines, sliced75ml/ 5 tbsp olive oil50ml/2fl/ ¼ cup red wine vinager2 garlic cloves, crushed15ml/ 1 tbsp lemon juice2.5 ml/ ½ tsp ground cumin2.5 ml/ ½ tsp ground coriander½ cucumber, thinly sliced2 tomatoes thinly sliced30ml/2 tbsp natural yogurt, to serve (optional)Salt and ground black pepperChopped flat leaf parsley, to garnishDirectionPreheat 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 portionEnergy 148kcals/612kjProtein 1.5gFat 14.2gSaturated fat 2.11gCarbohydrate 3.8gSugar 3.6gFibre (NSP) 1.92gCalcium 29.7mgCheck out www.womenfitness.net/programs/wtmngmnt/salad_spiced_aubergine.htm „ -
- 14
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: 4Ingredients:4 ripe mangoes, pureed to give about 500 ml (18 fl oz) puree250 ml (9 fl oz) champagne or dry sparking white wineJuice of 1 lime50 g (1 ¾ oz) icing sugar2 egg whitesLime slices, to garnishDirections: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: 114Carbohydrate: 34gSugars: 33gProtein: 2.5gFat: 0.3gSaturated: 0Fibre: 3gCheck out www.womenfitness.net/programs/wtmngmnt/mango_champagne_sorbet.htm „ - 13
Corn Griddle Pancakes
“ Serving: 4Makes about: 12Ingredients115g/40z/1 cup self-raising flour1 egg white150ml/ 1/4 pint/ 2/3 cup skimmed milk200g/ 7oz can sweetcorn, drained oil, for brushingsalt and black peppertomato chutney, to serveDirectionsPlace 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 InformationPer portions:Energy 162Kcals/680kjFat 0.89gSaturated fat 0.14gCholesterol 0.75mgFibre 1.49gCheck out www.womenfitness.net/programs/wtmngmnt/corn_griddle_pancakes.htm „ - 12
Sweet Vegetable Couscous
“ Serving: 4-6IngredientsGenerous pinch of saffron threads45ml/3 tbsp boiling water15ml/1 tbsp olive oil1 red onion, sliced2 garlic gloves1-2 red chillies, seeded and finely chopped2.5ml/1/2 tsp ground ginger2.5ml/1/2 tsp ground cinnamon400g/14oz can chopped tomatoes300ml/1/2 pint1/ 1/4 cups fresh vegetable stock or water4 carrots, peeled and cut into 5mm/ 1/4 in slices2 turnips, peeled and cut into 2cm/ 3/4 in cubes450g/1 lb sweet potatoes, peeled and cut into 2cm/ 3/4 in cubes75g/3oz/ 2/3 cup raisins2 courgettes, cut into 5mm/1/4 in slices400g/14oz can chick-peas, drained and rinsed45ml/3 tbsp chopped fresh parsley45ml/3 tbsp chopped fresh coriander450g/1 lb/4 cups quick-cook couscousDirectionsLeave 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 InformationPer portions:Energy 570Kcals/2393kjFat 7.02gSaturated fat 0.83gCholesterol 0Fibre 10.04gCheck out www.womenfitness.net/programs/wtmngmnt/sweet_veg_couscous.htm „ - 11
Pear and Sultana Teabread
“ This is an ideal teabread to make when pears are plentiful – an excellent use for windfalls.Serves: 6-8Ingredients25g/1oz/scant 1/3 cup rolled oats50g/2oz/1/4 cup light muscovado sugar30ml/2 tbsp pear or apple juice30ml/2 tbsp sunflower oil1 large or 2 small pears115g/4oz/1 cup self-raising flour115g/4oz/2/3 cup sultanas2.5ml/½ tsp baking powder10ml/2 tsp ground mixed spice1 eggInstructions: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/971kjProtein 4gFat 5.4gSaturated fat 0.93gCarbohydrate 44gFibre 1.9gSodium 138mgCheck out www.womenfitness.net/programs/wtmngmnt/pear_and_sultana_teabread.htm „ - 10
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: 4Ingredients:2 large ripe tomatoes1 green pepper1 yellow or orange pepper60ml/4 tbsp olive oil, plus extra for sprinkling2 onions, chopped2 garlic cloves, crushed50g/2oz/½ cup blanched almonds, chopped75g/3oz/scant ½ cup long-grain rice, boiled and drained15g/½ oz fresh mint, roughly chopped15g/½oz fresh parsley, chopped25g/1 oz/2 tbsp sultanas45ml/3 tbsp ground almondsfreshly ground black pepperchopped fresh herbs, to garnishInstructions: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/1411kjProtein 8.1gFat 25gSaturated fat 2.65gCarbohydrate 22gFibre 5.1gSodium 19mgCheck out www.womenfitness.net/programs/wtmngmnt/stuffed_tomatoes_and_peppers.htm „ - 9
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: 3-4IngredientsPure vegetable oil, for deep frying115g dried vermicelli rice noodles or cellophane noodles, broken into 7.5cm/3in lengths115g yard-long beans or green beans, cut into short lengths1in piece fresh root ginger, cut into shreds1 fresh red chilli, sliced1½ cups fresh shiitake or button mushrooms, thickly sliced2 large carrots, cut into fine sticks2 courgettes, cut into fine sticksa few Chinese cabbage leaves, coarsely shredded75g/1 cup beansprouts4 spring onions, cut into fine shreds2 tbsp tamari2 tbsp Chinese rice wine1 tsp sugar2 tbsp roughly torn coriander leavesDirection: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 portionEnergy 245-184Kcals/1021-766KJProtein 4.8 - 3.7gFat 8.16 - 6.1gSaturated fat 1.2 - 0.9gCarbohydrate 37 - 27.5gSugar 5.2 - 3.9gFibre (NSP) 2.9g - 2.2gCalcium 54 - 41mgCheck out www.womenfitness.net/programs/wtmngmnt/crispy_noodles_with_mixed_vegetables.htm „ - 8
FRUDITES WITH HONEY DIP
“ Serves: 4Ingredients:225g/8oz/1 cup Greek-style yogurt45ml/3 tbsp clear honeyselection of fresh fruit for dipping such as apples, pears, tangerines,grapes, figs, cherries, strawberries and kiwi fruitInstructions:1.Place the yogurt in a dish, beat until smooth, then stir in the honey, leaving a littlemarbled 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/678KJFat 5.43gSaturated fat 3.21gCholesterol 7.31mgFibre 2.48gCheck out www.womenfitness.net/programs/wtmngmnt/frudites_with_honey_dip.htm „ - 7
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: 2Ingredients:2 halibut steaks, each about 200 g (7oz)Salt and black pepperFOR THE PESTO85 g (3 oz) watercress2 tablesspoons pine nuts55 g (2 oz) freshly grated parmesan cheese5 tablespoons olive oil3 cloves garlicwatercress leaves, to garnishDirections: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: 665Carbohydrate: 1gSugars: 1gProtein: 49gFat: 52gSaturated: 11gFibre: 1gCheck out www.womenfitness.net/programs/wtmngmnt/halibut_with_watercress_pesto.htm „ - 6
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: 4Preparation Time: 5 minutes, plus 30 minutesCooking time: 25 - 30 minutesIngredients1 medium aubergine, thinly sliced2 beef tomatoes, sliced50 g / 2 oz /1 cup diced feta cheese60 ml / 4 tbsp low fat natural ( plain ) yogurtolive oilPaprika and garlic saltDirectionsSprinkle 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 Information100 CALORIES A PORTIONNote:- 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 „ - 5
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 „
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