Stuffed Zucchini
Ingredients:
2 zucchini squash
1 clove of garlic, minced
¼ cup of gluten free bread or cracker crumbs
1 Tablespoon of chopped parsley
2 teaspoons of extra virgin olive oil
Salt and Pepper to taste
Directions:
Preheat oven to 350 degrees.
Wash and dry the zucchini, cut off the ends and cut in half lengthwise. With a spoon, make a hollow down the center of each slice. Place cut side up in a baking dish or on a cookie sheet. Combine the garlic, oil, crumbs and parsley until blended. Spoon the mixture into the zucchini hollows.
Cover and bake for 30 minutes or until zucchini is soft.
Sweet Potato Bake
Ingredients:
8 ounces of white baking potato, cubed
8 ounces of sweet potato, cubed
¼ cup of raisins
1 Tablespoon of extra virgin olive oil
1 Tablespoon of unsalted butter, softened
1 teaspoon of dried rosemary
½ teaspoon of ground cinnamon
Directions
Grease a medium sized casserole dish with oil or a non-stick spray. Toss in all the ingredients and stir to coat the potatoes.
Cover and bake for 20 minutes or until potatoes are tender. This dish goes well with grilled chicken or ham slices.
Minty Potato Salad
Ingredients:
10 to 15 new potatoes, scrubbed but not peeled
4 ounces feta cheese, crumbled
1 cut natural low-fat yogurt
½ cup fresh mint leaves
1 tablespoon mayonnaise
Salt and black pepper
Directions:
Roughly chop the potatoes and place in a pan of hot boiling water for about 10 to 15 minutes or until tender. Drain and transfer to large bowl. To make the dressing combine the yogurt and mint in a blender and blend on high for a minute or two. Transfer to a small bowl, add the mayonnaise and salt and pepper if using. Mix well.
Pour the yogurt mixture over potatoes and toss together well. Sprinkle the feta cheese over potatoes and serve immediately.
Rosemary and Cannelloni Bean Bruschetta
Ingredients:
2/3 cups canned cannelloni beans, drained and rinsed
5 fresh tomatoes, diced into small pieces
3 tablespoons olive oil
2 sun-dried tomatoes, drained and finely chopped
1 garlic clove, peeled and crushed
2 tablespoons chopped fresh rosemary
Salt and pepper
Fresh basil leaves to garnish, chopped
12 slices of sliced Italian bread (ciabatta or alternatively you can use French bread)
Directions:
Heat a little oil on a frying pan and add the sun-dried tomatoes, garlic and rosemary. Sautee over low heat for a minute or two, taking care not to let the garlic burn. Add the tomatoes and beans and cook for a further 2 minutes or until heated through. Season with salt and pepper.
To serve, place the bread slices under a hot grill for 30 seconds to 1 minute on each side (until slightly browned and toasted). Top each slice with a little bit of the bean mixture, drizzle with olive oil and garnish with a few fresh basil leaves.
Tuna Steaks with Mango Salsa
Tuna may contain high levels of mercury so it’s best to eat only occasionally. Also choose an
organic, wild tuna (not farmed) where possible.
Ingredients:
4 good quality tuna steaks
1 ripe mango, peeled, stone removed and chopped into small pieces
Juice of 1 lime
2 tablespoons soy sauce
1 small red onion, finely chopped
1 handful of chopped fresh cilantro (also known as coriander)
2 tablespoons olive oil
2 finely sliced spring onions
Place the mango pieces, lime juice, soy sauce, onion, cilantro and olive oil in a bowl and mix together. Set aside.
Preheat the grill to high. Season the tuna steaks with salt and pepper and place under the hot grill for approximately 4 minutes on each side.
Serve tuna steaks topped with salsa and garnished with spring onions.
Tip: Serve with either a side of steamed asparagus with a little butter or a light noodle dish.
Tuscan Tuna Salad
Ingredients:
2 6-ounce cans chunk light tuna, drained
1 15-ounce can great northern beans, rinsed
10 cherry tomatoes, quartered
4 scallions, trimmed and sliced
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1/4 teaspoon salt
Freshly ground pepper, to taste
Directions:
Combine all the ingredients in a bowl. Stir well and refrigerate until ready to serve. There are many ways to serve this yummy salad. You might try wrapping it in a lettuce leaf, adding it to pita bread or even serving as it with a few crackers
Asparagus Couscous Salad
Ingredients:
1 cup frozen green peas
12 asparagus spears, cut into 1-inch pieces
2 medium carrots, peeled and cut into matchstick-size strips
2 ounces snow peas, trimmed and cut diagonally in half
1 onion, finely sliced
4 cups uncooked Israeli couscous
2 tomatoes, diced into small pieces
4 tablespoons olive oil
2 cups vegetable stock or canned vegetable broth
Place carrots, frozen peas and asparagus in a pan of boiling water and cook for approximately 4 minutes. Drain and set aside.
Heat the olive oil and add the onion and cook for approximately 2 to 4 minutes until tender. Set aside. Cook couscous according to package instructions but replace the indicated amount of water with the same amount of vegetable broth. Once the couscous is ready fluff with a fork and transfer to pan with onions and cooked vegetables.
Add a little soy sauce and a tablespoon of lemon juice. Season with salt and pepper to taste.
Ingredients:
2 zucchini squash
1 clove of garlic, minced
¼ cup of gluten free bread or cracker crumbs
1 Tablespoon of chopped parsley
2 teaspoons of extra virgin olive oil
Salt and Pepper to taste
Directions:
Preheat oven to 350 degrees.
Wash and dry the zucchini, cut off the ends and cut in half lengthwise. With a spoon, make a hollow down the center of each slice. Place cut side up in a baking dish or on a cookie sheet. Combine the garlic, oil, crumbs and parsley until blended. Spoon the mixture into the zucchini hollows.
Cover and bake for 30 minutes or until zucchini is soft.
Sweet Potato Bake
Ingredients:
8 ounces of white baking potato, cubed
8 ounces of sweet potato, cubed
¼ cup of raisins
1 Tablespoon of extra virgin olive oil
1 Tablespoon of unsalted butter, softened
1 teaspoon of dried rosemary
½ teaspoon of ground cinnamon
Directions
Grease a medium sized casserole dish with oil or a non-stick spray. Toss in all the ingredients and stir to coat the potatoes.
Cover and bake for 20 minutes or until potatoes are tender. This dish goes well with grilled chicken or ham slices.
Minty Potato Salad
Ingredients:
10 to 15 new potatoes, scrubbed but not peeled
4 ounces feta cheese, crumbled
1 cut natural low-fat yogurt
½ cup fresh mint leaves
1 tablespoon mayonnaise
Salt and black pepper
Directions:
Roughly chop the potatoes and place in a pan of hot boiling water for about 10 to 15 minutes or until tender. Drain and transfer to large bowl. To make the dressing combine the yogurt and mint in a blender and blend on high for a minute or two. Transfer to a small bowl, add the mayonnaise and salt and pepper if using. Mix well.
Pour the yogurt mixture over potatoes and toss together well. Sprinkle the feta cheese over potatoes and serve immediately.
Rosemary and Cannelloni Bean Bruschetta
Ingredients:
2/3 cups canned cannelloni beans, drained and rinsed
5 fresh tomatoes, diced into small pieces
3 tablespoons olive oil
2 sun-dried tomatoes, drained and finely chopped
1 garlic clove, peeled and crushed
2 tablespoons chopped fresh rosemary
Salt and pepper
Fresh basil leaves to garnish, chopped
12 slices of sliced Italian bread (ciabatta or alternatively you can use French bread)
Directions:
Heat a little oil on a frying pan and add the sun-dried tomatoes, garlic and rosemary. Sautee over low heat for a minute or two, taking care not to let the garlic burn. Add the tomatoes and beans and cook for a further 2 minutes or until heated through. Season with salt and pepper.
To serve, place the bread slices under a hot grill for 30 seconds to 1 minute on each side (until slightly browned and toasted). Top each slice with a little bit of the bean mixture, drizzle with olive oil and garnish with a few fresh basil leaves.
Tuna Steaks with Mango Salsa
Tuna may contain high levels of mercury so it’s best to eat only occasionally. Also choose an
organic, wild tuna (not farmed) where possible.
Ingredients:
4 good quality tuna steaks
1 ripe mango, peeled, stone removed and chopped into small pieces
Juice of 1 lime
2 tablespoons soy sauce
1 small red onion, finely chopped
1 handful of chopped fresh cilantro (also known as coriander)
2 tablespoons olive oil
2 finely sliced spring onions
Place the mango pieces, lime juice, soy sauce, onion, cilantro and olive oil in a bowl and mix together. Set aside.
Preheat the grill to high. Season the tuna steaks with salt and pepper and place under the hot grill for approximately 4 minutes on each side.
Serve tuna steaks topped with salsa and garnished with spring onions.
Tip: Serve with either a side of steamed asparagus with a little butter or a light noodle dish.
Tuscan Tuna Salad
Ingredients:
2 6-ounce cans chunk light tuna, drained
1 15-ounce can great northern beans, rinsed
10 cherry tomatoes, quartered
4 scallions, trimmed and sliced
2 tablespoons extra-virgin olive oil
2 tablespoons lemon juice
1/4 teaspoon salt
Freshly ground pepper, to taste
Directions:
Combine all the ingredients in a bowl. Stir well and refrigerate until ready to serve. There are many ways to serve this yummy salad. You might try wrapping it in a lettuce leaf, adding it to pita bread or even serving as it with a few crackers
Asparagus Couscous Salad
Ingredients:
1 cup frozen green peas
12 asparagus spears, cut into 1-inch pieces
2 medium carrots, peeled and cut into matchstick-size strips
2 ounces snow peas, trimmed and cut diagonally in half
1 onion, finely sliced
4 cups uncooked Israeli couscous
2 tomatoes, diced into small pieces
4 tablespoons olive oil
2 cups vegetable stock or canned vegetable broth
Place carrots, frozen peas and asparagus in a pan of boiling water and cook for approximately 4 minutes. Drain and set aside.
Heat the olive oil and add the onion and cook for approximately 2 to 4 minutes until tender. Set aside. Cook couscous according to package instructions but replace the indicated amount of water with the same amount of vegetable broth. Once the couscous is ready fluff with a fork and transfer to pan with onions and cooked vegetables.
Add a little soy sauce and a tablespoon of lemon juice. Season with salt and pepper to taste.
