I was recently given the challenge to come up with super simple and easy to follow recipes that could be made quickly. The twist is they still have to be healthy, low carb options so we aren’t talking your typical sandwich or pasta here. I had to think out the box and great fun testing these out and timing myself. I hope you enjoy these meals that you can whip up in 15 minutes using 5 ingredients (PS I don’t count seasoning and a splash of extra virgin olive oil here give me a little break please;)). My suggestion would be that you gather all the ingredients and equipment you would need beforehand and preheat the oven, then start your timer and see if you can meet the challenge. If you have quick simple recipes with a healthy twist that you’d like to share, please don’t hesitate to send them along.
Pea Fritters These are a great snack or brunch but also an easy Sunday dinner when the whole family gathers in the kitchen to snatch these mini pancakes right out the pan. We smothered them in melted butter but any spicy of zesty dipping sauce might work. 5 Ingredients 1 Cup Frozen Baby Peas 1 Cup Self Raising Flour (use Gluten free if you need to) 1 Egg ½ Cup Milk 1 Tablespoon fresh Mint, chopped 1 Tablespoon Olive Oil. Salt and Pepper Method Place Peas in small bowl and cover with boiling water. Meanwhile whisk egg, milk, herbs and seasoning together then add flour until you get a good thick batter consistency. Heat a non stick pan on medium heat. Drain the peas and add them to the batter. Drop spoonfuls of batter into the hot pan, leave for 1 minute til bubbles form and pop on the surface then flip. You should get a pile of mini pancakes that are lovely golden brown and bright green. Eat immediately – mine didn’t even make it to the plate! Cucumber Gazpacho This easy and refreshing soup is full of anti-oxidants and healthy fats. The perfect start to an warm evening dinner party or a light lunch on a hot summer’s day. 5 Ingredients 2 Cucumbers 2 Spring Onions (or Garlic Cloves work too) ½ Cup Raw Cashew Nuts or a Small Ripe Avocado if they’re in season – both add a lovely creaminess to this soup 3 Tablespoons Olive Oil 3 Tablespoons Lemon Juice Salt and Pepper Method Simply Blend all ingredients together. Adjust seasoning and serve chilled. Since this is so easy to make perhaps you’ll permit me a couple of extra ingredients as an optional garnish that lift this soup from the ordinary to the spectacular. Serve with Toasted Sliced Almonds and Frozen Green Grapes – I’m not kidding – just pop a bunch of seedless grapes straight in the freezer. If you can keep your kids from munching them all straight they’ll add the perfect sweet note to this soup. Mustard Crusted Fillet on Asparagus This is one for the Banting Crowd and also satisfies those red blooded meat eating types. Fillet is a pricey cut but the rest of this meal is so simple it’ll be worth the splurge. 5 Ingredients 4 pieces of Fillet (cut to 100g portions) 1 Tablespoon Wholegrain Mustard 1 Punnet Fresh Green Asparagus 1 Tablespoon Butter Juice and Zest of ½ Lemon 1 teaspoon Olive Oil. Salt and Pepper Method Place a grill pan on the stove or light your braai. Spread the Mustard on a board and roll the edges of the Fillet to coat with Mustard. Meanwhile boil your kettle with about half a litre of water. Place water in a medium pot, add salt and bring back to the boil. Quickly blanche the asparagus til the green colour brightens. Place immediately into ice cold water to stop the cooking process. When you’re ready to serve melt the butter in a pan, add asparagus and lemon juice and cook just enough to heat through. Raw Butternut Thai Salad I learnt this salad at a great cooking school in Chang Mai Thailand. It’s something a little different with the uncooked butternut and green papaya. If you don’t like chilli try pepperdews or sweet red pepper (Capsicum). It’s high in beta-carotenes and Vitamin C and surprisingly filling. 5 Ingredients 1 Medium Butternut 1 Green PawPaw – as hard as possible 1 Red Chilli, deseed and chopped Juice and Zest of 2 Limes ½ Cup Coconut Milk 1 Tablespoon Coconut Oil. Salt and Pepper Method Peel the Butternut and PapPaw using a normal potato peeler. Then continue using the peeler to make ribbons. Place in bowl. Blend the rest of the ingredients together to make a great frothy dressing. Toss through the veggies for a bright orange salad that’s great on its own or as a base for Grilled Chicken or Calamari. Tuna Nicoise Salad A Nicoise is a traditional Salad that perfectly lends itself to the high protein, low carb lifestyle. Obviously the fresh tuna is absolutely worth it if you can get it. 5 Ingredients 400g fresh tuna if you can find it or 2 cans in brine, drained 2 Eggs 2 Cups Green Beans 2 Cups Lettuce – any good leaves the darker the better 2 Tablespoons Banting Mayo or healthy Herby Dressing Method Boil a full kettle. Top and tail Beans and place in 1 pot. Place eggs in another. Blanche beans by boiling for just 2 minutes – til bright green and immediately immersing in ice cold water to stop the cooking process. Hard boil eggs by covering with water and bringing to a rolling boil, then remove from heat and leave them in the water for 10 minutes. Meanwhile shred the lettuce and place in bowl or platter. Heat a non stick grill pan to high heat and grill tuna for 1-2 minutes each side. Top lettuce with Beans, Boiled Egg and Tuna and top with dressing. |
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AuthorI'm a natural nutritionist and chef. I like to make good food that's good for you. So you'll find I take many familiar favourites and just give them a healthy twist. Archives
June 2016
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