Pear & Strawberry Smoothie

Pear & Strawberry Smoothie

High in dietary fiber, vitamins C & K, pears are good for your heart, and studies have shown that fiber can lower bad cholesterol. It is said that pears contain more nutrients per calorie than calories per nutrient. Ingredients 1 Small Pear, Fresh 6 Large Strawberries, Fresh 50 ml Greek Yogurt 1 Cup Milk, Preferably Full…

Banana Nut Smoothie

Banana Nut Smoothie

Bananas and nuts go great together. Nuts have lots of health benefits, from almonds being high in calcium and vitamin E, to cashews being an amazing source of minerals such as zinc and iron. We used natural macadamia butter, but you can use any nut butter of your choice, even peanut butter. Just check the…

Brown lentil and vegetable soup

Brown lentil and vegetable soup

Ingredients (4 servings) 1 tablespoon olive oil 2 carrots, peeled, diced 2 zucchini, diced 2 sticks celery, diced 1 brown onion, finely chopped 400g can diced tomatoes 2 cups Vegetable stock 400g can brown lentils, rinsed, drained ½ cup flat-leaf parsley leaves, chopped 1 lemon, quartered Method Heat oil in a large saucepan over medium-high…

Beef mince and pea curry

Beef mince and pea curry

Ingredients (4 servings) 2 tablespoons vegetable oil 1 brown onion, finely chopped 2 garlic cloves, crushed 2 tablespoons madras curry paste 650g beef mince 400g can diced tomatoes 1 cup frozen peas Method Heat oil in a large saucepan over medium-high heat. Add onion and cook, stirring, for 3 to 4 minutes or until soft.…

Chicken and corn soup

Chicken and corn soup

Ingredients (4 servings) 20g butter 2 garlic cloves, finely chopped 5 chicken thigh fillets, trimmed and sliced 1 liter Chicken stock 2 x 420g cans creamed corn 2 x 125g cans corn kernels, drained 1 tablespoon brown sugar 1/4 cup sour cream salt and cracked black pepper 1/3 cup chopped coriander leaves Method Melt the…

Beef and carrot casserole

Beef and carrot casserole

Ingredients (4 servings) 1½ tablespoons Olive Oil 750g beef steak, trimmed and cubed ¼ cup flour 1 leek, trimmed, washed and sliced 1 garlic clove, crushed 1 tablespoon ground cumin 2 teaspoons ground ginger 2 cups salt-reduced beef stock 6 carrots (medium size), cut into wedges 400g diced tomatoes ½ cup pitted green olives ¼…

Chicken saganaki

Chicken saganaki

Ingredients ( 4-6 servings) 1 tablespoon olive oil 8 chicken thigh fillets, trimmed, halved 1 brown onion, chopped 3 garlic cloves, sliced 150g cup mushrooms, halved 2 zucchini, thickly sliced diagonally 400g can crush tomatoes 1 cup (250ml) chicken stock ½ cup (80g) pitted Kalamata olives 50g fetta, crumbled Oregano leaves, to garnish Method Heat…

Hearty bean soup

Hearty bean soup

Ingredients (4 servings) 1 tablespoon olive oil 1 leek, trimmed, halved, washed, sliced 2 garlic cloves, crushed 2 tablespoons tomato paste 400g can diced tomatoes 4 cups Chicken Stock 400g can borlotti beans, drained, rinsed 400g can cannellini beans, drained, rinsed 80g baby spinach Method Heat oil in a large saucepan over medium heat. Add…

Cucumber and red cabbage coleslaw salad

Cucumber and red cabbage coleslaw salad

Ingredients (4 servings) Sea salt and freshly ground black pepper 1 English cucumber, sliced lengthways and deseeded ½ small red cabbage, finely shredded 100g snow peas, top and tailed, sliced 2 spring onions, finely sliced ½ cup of plain low fat yogurt as dressing Juice of ½ lime Method Sprinkle salt over the cucumber and…

Lemon and garlic chicken skewers with lentil salad

Lemon and garlic chicken skewers with lentil salad

Ingredients (4 servings) Equipment You will need 8 pre-soaked bamboo skewers (see note) Ingredients 700g chicken fillets, trimmed, cut into 3cm pieces 1 tablespoon finely-grated lemon rind 2 teaspoons finely-chopped lemon thyme 2 garlic cloves, crushed ¼ cup olive oil 150g butternut pumpkin, peeled, cut into 1cm pieces 400g can lentils, drained, rinsed 150g semi-dried…