RECIPES FROM THE HEALTHY COOKING WORKSHOP

Transcription

1 RECIPES FROM THE HEALTHY COOKING WORKSHOP starters mains desserts

2 Table of Contents 1. Starters 1.1 Couscous Stuffed Cherry Tomatoes Greek Style Salad Grilled Prawns and Caramelised Peach Salad with Mild Thai Dressing Chinese Hand-made Dumplings with Pork Mince or Vegetarian Stuffing Roasted Pumpkin and Lemon Steamed Chicken Salad Smoked Chicken and Asparagus Spears on Toasted Cruotons Bruschetta Mains 2.1 Grilled Lamb Cutlet with Ratatouille and Roasted Garlic & Parmesan Mash Mint Gravy Salmon and Prawn Pasta with Roasted Capsicum and Snow Peas in Napolitana Sauce Red Thai Chicken Curry with Seasonal Vegetables and Steamed Rice Chinese Stir-fried Beef Fillet with Seasonal Vegetables Lamb Kebab Skewer with Steamed Couscous and Braised Okra Vegetarian Curry Pan-Roasted Salmon Fillet with Coriander and Zucchini Rosti and Grilled Vegetables Desserts 3.1 Melon and Orange Salad with Walnuts, Honey and Lemon Crepes with Seasonal Fruit and Lemon Syrup Fruit Salad and Natural Yoghurt Watermelon, Mint and Lime Granita Orange Yoghurt Ice Cream Banana Custard Seasonal Fruit Crumble with Ice Cream Nutrition Tips From the Healthy Cooking Workshop Useful Websites for Further Nutrition Information 23

3 NOTES Food Weights & Measures 1 tsp = 1 teaspoon = 5 g/ml 1 Tbsp = 1 tablespoon = 15 g/ml 1 cup = 236 g water; 240 g milk; 200 g sugar; 185 g uncooked rice; 225 g butter; 125 g flour; 240 g vegetable/chicken stock Basic Recipe for Sugar Syrup Single sugar syrup Mix ½ cup water with ½ cup castor sugar and bring to the boil. Double sugar syrup Mix ½ cup water with 1 cup castor sugar and bring to the boil. Heavy sugar syrup Mix ½ cup water with 1½ cups castor sugar and bring to the boil.

4 starters Couscous Stuffed Cherry Tomatoes ½ cup Moroccan Couscous ¼ small onion, diced 1 small stalk celery, diced 1 small carrot, diced 1 bay leaf 2/3 cup vegetable stock 2 mint leaves, chopped 1 Tbsp extra virgin olive oil 1 punnet of cherry tomatoes Salt and pepper 1. Saute the onion, celery and carrot with the bay leaf in a small pan. 2. Add the couscous and vegetable stock and bring to the boil. Keep the cover on for 5 minutes once boiling. 3. Remove the cover, break down with a fork and mix with the extra virgin olive oil. Season with salt and pepper. 4. Scoop out the cherry tomato seeds. 5. Stuff the steamed couscous inside the tomatoes. 6. Serve. 01

5 starters Greek Style Salad 1 brown onion (or Spanish onion), diced ½ red capsicum, diced ½ green capsicum, diced ½ yellow capsicum, diced 1 tomato, diced 1 cucumber, seeded and diced 8 black olives 5 green olives 2 artichoke hearts, cut into quarters ½ Romaine lettuce, roughly chopped For the dressing 3 Tbsp balsamic vinegar 1 Tbsp sugar 1 Tbsp Dijon mustard 1 tsp dried mixed herbs 2 Tbsp extra virgin olive oil 1 pinch salt 1. Mix all the salad ingredients in a salad bowl. 2. In a separate bowl, whisk the dressing ingredients together. Season with salt and pepper. 3. Pour the dressing over the salad ingredients and mix. 4. Serve. 02

6 starters Grilled Prawns and Caramelised Peach Salad with Mild Thai Dressing 4 prawns, cleaned 1 large peach/nectarine, cut into wedges ¼ iceberg lettuce, diced 5 cherry tomatoes, halved ¼ fennel, thinly sliced or shaved 1 head of coriander 1 piece shallot 4 mint leaves Juice of ½ a lemon 1 lemon wedge 1 tsp fish sauce 2 Tbsp brown sugar 1 tsp lemongrass powder / fresh lemongrass 1 Tbsp Japanese soy sauce 1 Tbsp sweet chilli sauce Salt and pepper 1. Season the prawns with salt, pepper and lemon juice. 2. Heat a pan to medium heat ( C). 3. Grill the prawns in a separate non-stick pan for about 2 minutes, until the prawns are cooked. 4. Lightly coat the peach with brown sugar and sear in the medium heat pan until caramelised. 5. Mix the fish sauce, lemongrass, remaining brown sugar, soy sauce and sweet chilli sauce together. 6. Mix the lettuce, fennel, coriander, shallot, mint and cherry tomato. Toss well with the dressing. 7. Place the cooked prawns and caramelised peach on top of the salad. 8. Serve. 03

7 starters Chinese Hand-made Dumplings with Pork Mince or Vegetarian Stuffing For wrap (you can also buy ready-made wraps from your local supermarket or Asian grocer): 1 cup plain flour 1 tsp salt 100 ml water For Pork Stuffing 100 g pork mince 100 g Chinese cabbage 1 egg 1 tsp sesame oil 1 tsp soy sauce For Vegetarian Stuffing 100 g bok choy, blanched 20 g black fungus mushroom, soaked and chopped 20 g bamboo shoots 5 g sesame seeds 5 ml sesame oil 1 egg 1. Mix the flour, salt and water to make the dough. Rest the dough for 10 minutes, covered with a wet towel. 2. Divide the dough into small balls and flatten in the plain flour. Stretch the mini dough with a rolling pin to make thin round wraps. 3. Bring a pot of water to the boil and blanch the Chinese cabbage for 5 minutes then cool down with cold water. 4. Finely chop the Chinese cabbage and mix together with the pork mince, egg, soy sauce and sesame oil. Season well. 5. In a separate bowl, mix all the ingredients for the vegetarian stuffing together and season well. 6. Put water on to boil. 7. For each dumpling, spoon some of the stuffing mixture into the centre of the wrap, pull the sides together and seal the top by pinching together. 8. Cook dumplings in the boiling water for 15 minutes. 9. Remove from the water, drain and serve. 04

8 starters Roasted Pumpkin and Lemon Steamed Chicken Salad 1 lemon 1 chicken breast 2 sprigs thyme 1 wedge pumpkin 8 toasted walnuts 1 Tbsp extra virgin olive oil Salt and pepper 1 sprig rosemary ¼ iceberg lettuce 1. Heat the oven to 200 C. 2. Thinly slice the lemon. 3. Julienne the iceberg lettuce. 4. Dice the pumpkin. 5. Put diced pumpkin, olive oil, salt, pepper and rosemary into a roasting dish, mix together and roast at 200 C for 7 minutes. 6. Place the chicken breast into a steam basket (or you can slow boil in the hot water) with the sliced leamon and steam for 10 minutes, or until cooked. 7. Allow chicken to cool and slice into thin strips. 8. Put julienned lettuce onto plates and top with roasted pumpkin, chicken and walnuts. You can mix any flavoured dressing or sauce with this dish. 9. Serve. 05

9 starters Smoked Chicken and Asparagus Spears on Toasted Croutons 80 g smoked chicken breast 4 pieces asaparagus 2 slices white toast extra virgin olive oil 1. Slice the smoked chicken. 2. Bring a pot of water to the boil, add asparagus and briefly blanch the asparagus. 3. Set aside the spears of the asparagus. 4. With the remaining stalks, blend with the olive oil to form a puree. 5. Cut the crust off the toast and toast in a pan over low heat until the bread is golden and crispy. 6. Spoon the puree onto the white toast croutons. 7. Place the smoked chicken and asparagus spears on top. 8. Serve. 06

10 starters Bruschetta 2 slices of French baguette 3 tomatoes, diced 5 basil leaves 3 Tbsp balsamic glace 1 red onion 3 Tbsp extra virgin olive oil 1. Toast the sliced baguette 2. Dice the onion and tomato. 3. Mix onion, tomato and chopped basil with balsamic glace and olive oil. 4. Place on the toasted bread and top with basil or chive. 5. Serve. 07

11 mains Grilled Lamb Cutlet with Ratatouille and Roasted Garlic & Parmesan Mash Mint Gravy 4 pieces (approx. 200g) lamb cutlet For ratatouille ½ onion, diced ½ zucchini, diced ½ capsicum, diced ½ eggplant, diced 1 sprig thyme 1 bay leaf 1 clove garlic 2 Tbsp tomato paste ½ cup tinned tomatoes 1 sprig rosemary 1 Tbsp extra virgin olive oil For mash 1 clove garlic 1 Tbsp parmesan cheese 2 medium sized potatoes 1 Tbsp cream 1 cube butter Salt and pepper For gravy 3 Tbsp meat gravy 2 pieces chopped mint 1. Put water on to boil for the potatoes. 2. Grill the lamb cutlet in a medium heat ( C) non-stick or cast iron frying pan for 4-5 minutes and season with salt and pepper. 3. Put the potatoes on to boil. Cook until tender. 4. Heat the olive oil in a pan and then sauté the onion, zucchini, capsicum, eggplant, thyme, bay leaf, rosemary and garlic until tender. 5. Add the tomato paste and tinned tomatoes and simmer for 10 minutes. Season with salt and pepper. 6. Place the garlic in aluminium foil and add 1 spoon of cooking oil. Roast in the 130 C oven for 2 minutes. Allow to cool, remove the skin and mash with the blade of a knife. 7. Add the cooked potatoes, cheese, butter and cream to achieve desired consistency. 8. Serve grilled lamb cutlet atop the potato mash with ratatouille on the side. Chop the mint, mix with the gravy and spoon over the lamb cutlet. 9. Serve. 08

12 mains Salmon and Prawn Pasta with Roasted Capsicum and Snow Peas in Napolitana Sauce 1 cup fafalli pasta (or any pasta) 1/3 cup diced salmon 3 prawns ½ red capsicum, diced 5 snow peas, diced 4 Tbsp tinned peeled tomatoes, chopped 1 Tbsp onion, diced 2 tsp sugar 2 Tbsp extra virgin olive oil 1 sprig basil ½ tsp oregano 1 bay leaf 1 tsp lemon juice 1. Put the water on to boil for the pasta. 2. Cook the pasta until al dente (around 5 minutes), drain and keep warm. 3. To make the sauce, sauté the onion and bay leaf with olive oil in a pan. 4. Add the tinned tomatoes and simmer until cooked. 5. Season with sugar, salt, pepper and oregano. 6. Saute the salmon and prawns in a pan until cooked. 7. Add the pasta sauce, capsicum and snow peas. 8. Stir in the pasta and lemon juice. 9. Season to taste. 10. Serve. 09

13 mains Red Thai Chicken Curry with Seasonal Vegetables and Steamed Rice 1 each chicken breast (approx. 200 g) ½ onion, sliced ½ carrot, sliced 4 each snow peas 2 each baby corn, halved ¼ broccoli, diced 3 each button mushrooms, sliced 2 Tbsp Thai curry paste ½ lemongrass, pounded 1 tsp ginger, sliced 3 Tbsp coconut cream ½ cup jasmine rice 2 tbsp cooking oil 1 Tbsp tomato paste 1. Put rice on to cook steam the rice with water. 2. Slice the chicken breast. 3. Heat pan and sauté the chicken breast with oil and onion. 4. Add tomato paste, curry paste, lemongrass and coconut cream and cook until the chicken is tender. 5. Add the remaining vegetables and cook for 3 minutes. 6. Season with salt and pepper. 7. Serve the chicken curry on a bed of rice. 10

14 mains Chinese Stir-fried Beef Fillet with Seasonal Vegetables 1 portioned beef fillet (approx. 200 g) ½ carrot, sliced ½ red capsicum, sliced 5 snow peas ½ onion, sliced 1 stem celery, sliced 1½ Tbsp cooking wine 1 egg white ½ cup rice 1 tsp ginger, sliced 1 tsp garlic, sliced 1 tsp shallot, sliced 2 tsp cornflour Salt and pepper 1 tsp dark soy sauce 1 tsp light soy sauce 1 tsp sugar 1 tsp sesame oil 1 packet Chinese pickles 1. Julienne the vegetables and the beef. 2. Put the rice onto cook steam with water. 3. Marinate the beef with the cornflour, egg white and season with salt and pepper. 4. Heat pan and sauté the shallot, garlic and ginger. Add the beef fillet and cooking wine. 5. Add all the vegetables and season with soy sauces and sugar. 6. Thicken with cornflour. 7. Season to taste, drizzling with sesame oil. 8. Serve with steamed rice and garnish with Chinese pickles. 11

15 mains Lamb Kebab Skewer with Steamed Couscous and Braised Okra For Kebab 150 g diced lamb ½ large onion, cubed ½ large capsicum, cubed 5 mint leaves, finely chopped 2 Tbsp plain yoghurt 1 tsp ground cumin 3 cloves garlic, finely chopped 2 tsp ground turmeric For Couscous 1 Tbsp each of onion, carrot and celery, finely chopped ½ cup Moroccan couscous (or Israeli couscous) 1 Tbsp olive oil 1 clove garlic 2/3 cup chicken stock For Okra 1 Tbsp olive oil 1 Tbsp onion, diced 1 clove garlic, chopped 8 okra, halved ½ tomato, diced 1 Tbsp tomato paste 2 tsp sugar 1 tsp lemon juice 1 Tbsp coriander leaves 1. Preheat oven to 200 C. 2. Mix together the yoghurt, ground cumin, chopped garlic and turmeric for the marinade. 3. Put diced lamb into the bowl with the marinade and mix. Season with salt and pepper. 4. Thread the lamb onto skewers with capsicum and onion. 5. Grill kebabs over a medium heat (200 C) flat pan with a little cooking oil. Sear all sides of the meat and place in a roasting tray. Roast in the oven for 3 minutes. Set aside and keep warm. 6. For the couscous, sauté the onion, carrot, celery, garlic and olive oil in a pan until tender. Add couscous and chicken stock. Bring to the boil and cover for 5 minutes until cooked (light and fluffy) stir regularly. 7. For the okra, sauté the onion and garlic with olive oil. Add okra and simmer with tomato paste, sugar and lemon juice for 5 minutes. 8. Stir in the coriander with the okra for the last few minutes. 9. Serve lamb kebabs on a bed of steamed couscous and braised okra. 12

16 mains Vegetarian Curry For Curry ½ cup red kidney beans 4 hard boiled eggs 8 okra each 1 small potato 2 tomatoes ¼ small cauliflower ¼ zucchini 4 green beans each ¼ onion 2 cloves garlic 2 pieces clove 1 piece cinnamon 2 cardamom each ½ tsp ground coriander ½ tsp ground cumin 1 tsp ground turmeric ½ tsp cumin seed 2 Tbsp vegetable oil 3 cloves garlic ½ cup tinned tomatoes For Pilaf 1 tsp raisin 1 piece cinnamon stick 2 cardamom each 2 clove each 1 bay leaf 1 Tbsp butter 1 Tbsp onion 1 cup rice, soaked 2 cups vegetable stock For Mint Yoghurt 2 mint leaves 3 Tbsp plain yoghurt 1 Tbsp cucumber, chopped 1/3 tsp ground cumin Salt and pepper, to taste 1. Sauté all the spices in a pan with oil. 2. Add all the vegetables and cook with garlic and tinned tomatoes until tender. Season to taste. 3. Cook the raisin, cinnamon, cardamom, clove, bay leaf and onion in the butter and stir in the rice. 4. Put rice into an oven proof dish and add vegetable stock. Bring the stock to the boil and cover with lid or aluminium foil. 5. Bake in the oven at 180 C for 10 minutes or until cooked. 6. Chop mint and cucumber. 7. Mix with yoghurt and cumin. Season to taste. 8. Serve vegetarian curry atop the cooked pilaf. Add mint yoghurt as desired. You can use any kind of vegetables, legumes or paneer cheese (Indian cottage cheese) to make this curry. 13

17 mains Pan-Roasted Salmon Fillet with Coriander and Zucchini Rosti and Grilled Vegetables 1 portioned salmon fillet ½ tsp coriander seed 1 tsp coriander leaf ½ zucchini 1 medium sized potato ¼ eggplant ¼ red, green and yellow capsicum each ¼ fennel 2 cloves garlic, chopped 2 Tbsp extra virgin olive oil 1 Tbsp lemon juice 1 tsp oregano Salt 1. Marinate the salmon with salt, pepper and lemon juice. Sear in a hot pan (with medium heat) with a little oil then cover until cooked. 2. Grate the potato and zucchini. 3. Chop the coriander and grind the coriander seed. 4. Mix potato, zucchini and coriander together. Season with salt and pepper. 5. Heat a non-stick frying pan with a little cooking oil and pan-fry until crispy. 6. Finish in the oven at 200 C for 8 minutes. 7. Slice capsicum, eggplant and fennel. 8. Marinate with salt, extra virgin olive oil, oregano and garlic. 9. Grill in a non-stick pan until caramelised and finish in the oven at 200 C for 4 minutes. 10. Serve salmon on top rosti with the grilled vegetables. 14

18 desserts Melon and Orange Salad with Walnuts, Honey and Lemon 1 wedge watermelon 1 orange 1 piece cinnamon 1½ Tbsp honey 2 Tbsp lemon juice 6 toasted walnuts 1. Cut melon into small cubes. 2. Peel orange and cut into segments. 3. Mix orange and melon together. 4. Add remaining ingredients. 5. Put into fridge. 6. Toast walnuts. 7. Sprinkle over salad and serve. 15

19 desserts Crepes with Seasonal Fruit and Lemon Syrup ½ cup plain flour ½ cup milk 1 Tbsp sugar 1 tsp vanilla essence 1 egg 1 lemon 4 Tbsp heavy sugar syrup 2 cups seasonal fruit mix 1. Put flour, milk, sugar, vanilla essence, butter and eggs in a bowl and mix well. 2. Strain the mixture. 3. Heat pan and pour in some crepe mixture. Cook until lightly golden on both sides. 4. Allow crepes to cool and wrap fruit salad into each crepe. 5. Peel lemon zest and cut lemon into segments. Mix with heavy sugar syrup and bring to the boil. 6. Serve the syrup over the crepes. 16

20 desserts Fruit Salad and Natural Yoghurt ½ cup each of watermelon, rock melon, dragon fruit and orange ½ cup natural yoghurt 2 Tbsp honey 1. Dice all the fruit and mix together. 2. Top with natural yoghurt and drizzle with honey. 17

21 desserts Watermelon, Mint and Lime Granita ¼ watermelon 10 mint leaves 4 limes 1. Zest the lime and squeeze the lime juice. 2. Blend mint and watermelon, lime juice and zest. 3. Pass through a strainer. 4. Put into a flat tray and into the freezer. 5. Stir every 5 minutes until crystallised. 6. Serve. 18

22 desserts Orange Yoghurt Ice Cream ½ cup orange juice 1 tsp orange zest 1 tsp honey ½ cup yoghurt 1. Mix all ingredients together. 2. Set into the freezer until firm. 3. Serve. 19

23 desserts Banana Custard ½ cup custard 1 banana 50 g cooked rice 1 Tbsp lemon juice Dash of ground cinnamon as garnish 1. Cook the rice. 2. Place cooked rice and custard in a bowl and stir to combine. 3. Peel and slice the bananas. 4. Toss in the lemon juice and add to the rice mixture. 5. Sprinkle over some cinnamon powder and serve. 20

24 desserts Seasonal Fruit Crumble with Ice Cream 1 cup seasonal fruit, diced 1 scoop vanilla ice cream ½ tsp icing sugar For Crumble 2 tsp butter 2 tsp plain flour 1 tsp desiccated coconut, toasted 1 tsp rolled oats 1 tsp sugar 1. Heat oven to 180 C. 2. Mix all crumble ingredients together and break down into small pieces. 3. Bake crumble in the oven for 15 minutes. 4. Sprinkle over the mixed fruit. 5. Dust with icing sugar and serve with ice cream. 21

25 Nutrition Tips From the Healthy Cooking Workshop Develop Gold Medal Eating Habits Always start the day with breakfast! Keep yourself fuelled up by having regular meals and snacks throughout the day Eat Like a Champion! Ensure you get the right balance of nutrients in your diet. At meal times, fill your plate with: 1/3 lean protein e.g. fish, meat, chicken, eggs, beans/legumes, nuts/seeds, tofu 1/3 starchy carbohydrate e.g. bread, rice, pasta, oats, cereal, potato/kumara/parsnip, couscous, fruit 1/3 non-starchy vegetables e.g. any colourful vegetables you can think of! Make sure you have some fluid as well. Keep Yourself Well Hydrated Hydration is important to prevent illness, injury and decreased performance. Start hydrating as soon as you wake up in the morning and continue to sip on fluid regularly throughout the day. The colour of your urine can be a good indication of how well hydrated you are: Pale yellow urine indicates that you are well hydrated Dark urine indicates that you are dehydrated and need to drink more fluid. Aim to start all training sessions and competition well hydrated. Fuel Yourself Before and Perhaps During Competition Prepare yourself for competition by topping up your fuel tank with something that: Is high in carbohydrate Is easy to digest not too high in fat, protein and fibre You are familiar with so there are no surprises on competition day! Includes some fluid Depending on your sport, you may also need to consume fluid and carbohydrate during your event. In this situation, quick-acting carbohydrate in the form of bananas, cereal bars, sports drinks, gels, drops, etc can be useful. Recover Well Ensure your recovery meal includes: Carbohydrate - to replace fuel used during exercise Protein - to repair damaged tissue and build new proteins in the body Fluid to rehydrate. Be Smart About Supplements Remember - you are responsible for what you put in your body. Always focus on getting your diet right before even considering taking any type of supplement. Supplements are not closely regulated and many contain banned substances that can lead to a positive doping result some of these substances are not even written on the label. Only a very small number of supplements actually have proven benefits. You must be very careful when considering using a supplement always talk to a health professional and check the World Anti-Doping Agency website before taking any supplements to ensure you are fully informed about the risks. Choose Wisely in the Dining Hall Remember your individual nutrition requirements when selecting food in the dining hall. Try not to be swayed by what others around you are choosing. There are often a lot of delicious options available and it can be tempting to try a bit of everything remember that the options will come up again and you will have the opportunity to try them another time. 22

26 Useful Websites for Further Nutrition Information World Anti-doping Agency Information about which supplements / substances are banned in sport Millennium Institute of Sport and Health Fact sheets General and sport-specific nutrition-advice-sheets/ Sports Dietitians Australia Fact sheets General and sport-specific Can order recipe books e.g. The Survival Cookbook series Australian Institute of Sport Sports nutrition fact sheets NZ Beef and Lamb Lots of recipes and nutrition tips Other links tab=books-and-documents Reports/EN/en_report_833.pdf Reports/FR/fr_report_833.pdf MOOC Smarter eating for better performance Nutrition/Resources/ 23