RECIPES FOR A HEALTHY WEIGH

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Clifton Sutton
6 years ago
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RECIPES FOR A HEALTHY WEIGH SPIRULINA SMOOTHIE 300 mls coconut water 200 mls coconut milk 1 tsp protein powder 1 tsp Maca 2

SCRAMBLED TOFU 2 tsp extra virgin olive oil 450 gm tofu, broken up with fork 1 stick celery diced baby spinach leaves diced

dried basil celtic salt to taste 1/2 tsp turmeric shallots chopped Saute onion, garlic, celery & mushrooms till soft.

1 RECIPES FOR A HEALTHY WEIGH SPIRULINA SMOOTHIE 300 mls coconut water 200 mls coconut milk 1 tsp protein powder 1 tsp Maca 2 tsp carob powder 1 tsp spirulina 1/4 c soaked Gogi berries 1 1/2 Tbs chia seed Blend all ingredients together. SCRAMBLED TOFU 2 tsp extra virgin olive oil 450 gm tofu, broken up with fork 1 stick celery diced baby spinach leaves diced tomato fresh parsley chopped 2 cloves garlic crushed 1/2 onion finely chopped mushrooms diced 1 Tbs Tamari soy sauce 1/2 tsp dried basil celtic salt to taste 1/2 tsp turmeric shallots chopped Saute onion, garlic, celery & mushrooms till soft. Add tofu, then tomatoes. Stir till tomatoes are just soft. Add seasonings, parsley & shallots. Serve on toast garnished with baby spinach leaves.

GRANOLA Wet mix 1/2 c boiling water 1 c chopped dates 1/2 c apple or pear juice concentrate (Health Food shop) 1/4 c extra virgin olive oil 3 tsp vanilla Pour water over dates & let stand 5 mins.

Dry mix 6 c rolled oats 1 1/2 tsp celtic salt 1 c shredded coconut 1 c walnuts or pecans roughly chopped 1 c almonds roughly chopped 1/2 c wholemeal plain flour 1/2 c desiccated coconut 2-3 c

2 GRANOLA Wet mix 1/2 c boiling water 1 c chopped dates 1/2 c apple or pear juice concentrate (Health Food shop) 1/4 c extra virgin olive oil 3 tsp vanilla Pour water over dates & let stand 5 mins. Add rest of ingredients & blend till smooth. Dry mix 6 c rolled oats 1 1/2 tsp celtic salt 1 c shredded coconut 1 c walnuts or pecans roughly chopped 1 c almonds roughly chopped 1/2 c wholemeal plain flour 1/2 c desiccated coconut 2-3 c sultanas to add after cooking Combine wet & dry ingredients till well combined. Spread mixture onto 2 large biscuit trays ( with shallow sides). Bake at 110' C fan oven for approx. 2 hours, till dry & golden brown. Stir mixture 1/2 way through cooking. Add sultanas when cooked. Store in airtight container in refrigerator. If this quantity is too much, halve it. Note: Length of cooking time will depend on your oven. OAT & WALNUT BALLS IN TOMATO SAUCE 4 c water 1/2 c Tamari soy sauce 1/4 c nutritional yeast flakes 1 1/2 Tbs extra virgin olive oil 3 Tsp dried basil ( 2 Tbs chopped fresh) 2 tsp garlic powder (4 cloves crushed fresh) 2 tsp onion flakes (1 small fresh finely chopped 1 tsp dried mixed herbs (or fresh) 1 tsp ground coriander 1 c walnuts finely chopped (or pecans) 4 c rolled oats Place water & all ingredients except oats in large saucepan & bring to boil. Quickly stir in oats & immediately remove from heat. Cover with lid & leave till cool enough to handle. Form into balls & place on baking tray. Bake at 180' C for 20 mins, turn over & bake another 20 mins. These can be frozen for future use. When ready to use, put into casserole dish with sauce & reheat. This can also be done in a saucepan stove top.

Tomato Sauce 1 onion chopped 2 cloves garlic chopped 1 small carrot, grated 1 Tbs chopped capsicum 1 bay leaf 1 Tbs Italian seasoning 2 Tbs chopped parsley 2 c chopped tomatoes, fresh or canned 3/4 c

3 Tomato Sauce 1 onion chopped 2 cloves garlic chopped 1 small carrot, grated 1 Tbs chopped capsicum 1 bay leaf 1 Tbs Italian seasoning 2 Tbs chopped parsley 2 c chopped tomatoes, fresh or canned 3/4 c tomato paste 1 tsp celtic salt (optional) 1 Tbs minced dates Place all ingredients in saucepan & simmer till vegetables are cooked & sauce is thickened. RED LENTIL AND VEGETABLE DAHL 1 medium onion finely chopped 3 cloves garlic crushed 1/2 c water 2 tsp grated fresh ginger 2 tsp ground cumin 2 tsp ground coriander 1 tsp turmeric 1/4 tsp cayenne pepper (or to taste, or omit) 2 c dry red lentils, rinsed 2 Tbs no-added-salt tomato paste 2 whole tomatoes diced 5 c water 2 tsp HEALTHY CURRY POWDER (see recipe) 1 1/2 tsp celtic salt 1/4 c fresh chopped coriander to garnish Saute onion & garlic with 1/2 c water in medium saucepan till transparent. Add ginger, cumin, ground coriander, turmeric & cayenne pepper, & cook a further 3 mins. Add lentils, tomato paste, tomatoes & 5 c water. Bring to boil with lid on, reduce heat to simmer for mins or until lentils are cooked. Add curry powder & salt & simmer another 5 mins. Serve garnished with fresh coriander. Can add any cooked vegetable to the dahl to make a complete meal. HEALTHY CURRY 1 T. turmeric 1 T. ground coriander 1 t. garlic powder 2 t. cumin 1 t. salt ½ t. cardomom 1 t. fenugreek Mix all in screw-topped jar and keep in freezer.

Add water according to instructions for ABSORPTION METHOD on rice packet. CAUTION:- Be careful when adding boiling water to hot rice! Can add salt or stock powder 10 mins before end of cooking time.

Mix a variety of these together: lettuce, spinach, rocket, asparagus, bamboo shoots, broccoli, cabbage, celery, cucumber, roasted eggplant, mushrooms, radish, tomato, onion, garlic, carrots,

4 HOW TO COOK BROWN RICE (2 methods) 1. To produce fluffy rice with a nutty flavour for savoury dishes, put dry rice into a heavy based saucepan, stir over medium heat for a few minutes till golden brown. Add water according to instructions for ABSORPTION METHOD on rice packet. CAUTION:- Be careful when adding boiling water to hot rice! Can add salt or stock powder 10 mins before end of cooking time. 2. Put rice & water into casserole dish with lid on. Bake 180' C for 1 hour. DESIGN - A - SALAD 1.Mix a variety of these together: lettuce, spinach, rocket, asparagus, bamboo shoots, broccoli, cabbage, celery, cucumber, roasted eggplant, mushrooms, radish, tomato, onion, garlic, carrots, beetroot, artichokes, roast pumpkin, beans, snow peas, corn, bean sprouts etc. 2.Add a source of Protein: 3/4 c cooked legumes eg. chickpeas, kidney beans etc. OR vegetarian patty OR 1/2 c tofu chunks 3.Add a dressing eg. 1/4 c lemon/lime juice with 1 Tbs olive oil, 1 clove crushed garlic, 1 tsp honey, salt to taste Can replace the oil with coconut cream. Add fresh herbs eg basil, mint, parsley, lemon balm QUINOA & FIG SALAD WITH LEMON DRESSING 2 red capsicums 2 c cooked quinoa 3 c baby rocket leaves 1/4 c dried figs finely sliced 1/2 c slivered almonds toasted zest of 1 orange flesh of 2 oranges, chopped Preheat oven to 250' C. Cut capsicums in half lengthways & remove seeds. Place face down on oven tray & roast for mins or until skin is blackened & sunken. Remove from oven to a bowl, cover with a plate & leave to cool. Remove skin & slice into thin strips. Mix with rest of salad ingredients. Dressing 1/2 tsp grated fresh ginger 1/2 c fresh lemon juice 1 Tbs honey 2 tsp lemon zest 1/2 tsp celtic salt Place all ingredients into a container with well fitting lid & shake well. Pour dressing onto salad & toss gently.

If using brown rice flakes, will need more liquid to bind. FILLING 2 x 440 gm cans crushed pineapple in natural juice ½ c honey 2 Tbs lemon juice 1 Tbs grated lemon rind ½ c.

5 MICHELLE S LEMON PIE CRUST 1 c rolled oats ground ½ c brazil nuts ground ½ c coconut Enough water or coconut cream to bind. (approx 1/3 c) Press into dish sprayed with non-stick spray, bake for 15 mins at 180' C. GLUTEN FREE OPTION: use Quinoa flakes or brown rice flakes instead of oats. If using brown rice flakes, will need more liquid to bind. FILLING 2 x 440 gm cans crushed pineapple in natural juice ½ c honey 2 Tbs lemon juice 1 Tbs grated lemon rind ½ c. cornflour 1 tsp agar agar powder Put all ingredients into saucepan, bring to boil & simmer 2 mins. Pour onto crust. Chill. ECHUCA COOKIES 1/2 c mashed banana 1 Tb honey 2 Tbs almond butter 1 tsp vanilla 1/3 c quinoa flakes 1/4 c currants 1/2 c shredded coconut 1/2 c pepitas chopped 1/3 c nuts chopped Combine all ingredients. Roll into balls the size of a walnut. Flatten with fork. Bake at 180' C for 15 mins.

Lemon Turmeric Smoothie

Lemon Turmeric Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF NF 3/4 cup Greek yoghurt 1 Blend all ingredients till smooth. 45g vanilla protein powder 3 tbs rolled oats (or brown rice/quinoa flakes if