I asked some of my Figure 8 Bodychainers for a variety of healthy but yummy recipes that they like. I have tried them all .
If you have any recipes you would like to contribute I would be delighted to receive them.
Mediterranean Lasagne (supplied by Sally)
2 tablespoons olive oil
2 onions chopped
4 cloves garlic chopped
500g low fat minced beef steak
1 x 800g tin whole peeled tomatoes
50g tomato paste
250ml water
½ bunch fresh oregano chopped
2 egg plant cut into slices
250g chopped spinach
5 sheets lasagna sheets
100g low fat cheddar grated
Salt and freshly ground pepper
Preheat over to 180c
Heat 1 tbsp oil in a large heavy base saucepan over a moderate heat. Add the onion and garlic and cook, stirring occasionally for 3 minutes.
Add mince and cook till meat turns brown, then add the tomatoes, tomato paste and water. Season with salt and pepper and add the chopped oregano. Cook for 30 minutes, stirring occasionally.
Brush the egg plant slices with remaining oil and grill till browned on each side.
Using rectangular casserole dish approx 25-35cm, layer the ingredients. Start with half of the meat sauce, then 2 ½ sheets of lasagne, half the egg plant slices, all the spinach sprinkled with salt and pepper, 2 ½ sheets of lasagna, egg plant slices, meat sauce and grated cheese.
Bake for 40-45 minutes.
Serve with a crisp green salad.
Vegetarian Lasagne (supplied by Gail)
25-35cm (10-14in) rectangular casserole dish. (This makes enough for 2 meals for 4
people)
Lentil Sauce.
2c brown lentils
2 bay leaves
2 big onions
4 cloves of garlic
2tbsp olive oil
2x (425gm) (15.oz) tomato puree
2x (125gm) (4.4oz)tomato paste
1tbsp basil/basil pesto or 1/2c fresh basil leaves
1tbsp marjoram
1tbsp oreganum
1/2tsp thyme
Black pepper
This can be made ahead. The flavour improves if left overnight or through
the day.
Rinse lentils. Cover with plenty of water. Add bay leaves. Bring to boil.
Turn down and simmer until tender (about 45min). Finely chop onions and
saute in oil with crushed garlic until clear (about 10min). Pour in tomato
paste and puree to the onion mix. Add herbs. Simmer for a few minutes and
then add to lentils when they are tender.
Cheese Sauce.
3tbsp butter
3tbsp flour
2cup vegetable stock (or mixture of stock and milk)
1 egg
1 x 250gm carton of cottage cheese
1cup grated edam cheese
1cup plain yogurt
1/2cup parmesan - or extra grated edam cheese
Melt butter, add flour, cook stirring for 2 mins. Take off heat. Add about
1/3 of the liquid (stirring all the time) and then put back on the heat and
stir as it comes to boil. Stir in remaining liquid a little at a time.
(Quite a thin white sauce as the egg, cottage cheese and cheese will thicken
it up) Then add egg, cottage cheese and cheese.
Put it together.
Spread a thin layer (about 1/4 of mixture) of the lentil sauce in the bottom
of the dish.
Cover with a lasagne sheet.
Spread half of remaining lentil mix over.
Pour over 1/2 cheese sauce.
Cover with a lasagne sheet.
Spread the rest of the lentil sauce followed by the remaining white sauce
over the top.
Spread the plain yogurt over the top and sprinkle with the paprika..
Bake at 160c for 45min or until firm and golden.
Serve with a crisp green salad.
Filo Pie or Packages. (supplied by Gail)
Rectangular casserole dish 25-35cm. (10-14in)
Filo Pastry
10 large silverbeet leaves - washed and chopped.
1 onion - chopped
2 cloves garlic - crushed
1tbsp olive oil
250g cottage cheese
1 egg
1/2cup edam cheese - grated
125g lite cream cheese
Tempeh - finely sliced (optional)
Cook silverbeet in a little boiling water until tender but still bright
green (about 5min). Press in sieve to remove excess liquid. Saute onion and
garlic in oil until tender and clear (10min) stirring all the time. Mix
onion and garlic with the cottage cheese, egg, edam cheese and cream cheese. Add silverbeet.
Pie.
Oil dish. Put 2 extra tbsp oil into a small bowl and use pastry brush to
brush first sheet of pastry. Layer with 2nd sheet. Brush 3rd. Layer 4th.
Brush 5th layer with 6th. Brush 7nth.
Place thinly sliced tempeh on base evenly. Cover with silverbeet mixture.
Brush filo sheet with oil, lightly scrunch and place on top (this should
cover about 1/6th of the area). Continue till top is covered (4-6 sheets).
Bake 180c for 35mins or until pastry in lightly browned. Rest for 5min
before serving.
Packages.
Finely dice tempeh and mix with silverbeet mixture. Brush Filo sheet with
oil, fold in half. Place 1/4cup of mixture on pastry. Fold into desired shape
completely enclosing filling. Place on oiled tray. Continue till all mix has
been used. Bake 15min at 200c or until golden brown. Rest 5min before
serving.
Sichuan Beef/Chicken (supplied by Melanie)
600g lean beef/chicken
1tbsp Sichuan pepper or 5 spice powder
1 tbsp olive or rice bran oil
1 red onion quartered
1 red capsicum cut into strips
1 yellow capsicum cut into strips
4 cups chopped sliced veges e.g. bok choy, snow peas, beans, celery, spring onions cut on the slant. Just vegetables you like to eat.
¼ cups of light soy sauce.
Sprinkle sliced meat with Sichuan/or five spice powder.
Heat wok , spray with olive or rice bran oil. Cook onion/capsicums 2 mins – set aside
Spray a little more oil l and cook meat in batches. When all meat cooked, return to wok with vegetables, meat, capsicum, onion and soy sauce. Stir fry all together till hot and vegetables crisp.
Serve with steamed rice.
Apricot Squares (Supplied by Melanie)
This recipe is gluten and egg free
1 cup naturally popped popcorn
1 cup shredded coconut
2 cups rice puffs
1 cup rolled oats
2 cups finely chopped apricots
400g 99% fat free skim sweetened condensed milk
Preheat over to 160c. Spray a 20 x 30 cm shallow oblong pan
Combine all ingredients and mix well. Pour in condensed milk and mix till combined.
Pour into pan, press well with hands until even. Bake for 30 – 35 mins or until golden. Stand for 10 minutes – Cut into squares while warm. Cool before storing. Eat in moderation.
Vegetable and Barley Soup (Supplied by Diane)
2 carrots, diced
2 celery stalks sliced
2 potatoes diced
4 cups vegetable or chicken stock
½ cup pearl barley
2 table spoons chopped parsley
Heat a large saucepan on high. Spray with oil and sauté carrots and celery for 4-5 minutes until tender.
Add stock and barley. Bring vegetables to the boil. Reduce heat and simmer, covered for 20 minutes. Add the potato and simmer covered for further 20 - 25 minutes until barley is tender. Season to taste and stir in the parsley.
Fish Fillets with lemon & olive oil (Supplied by Anna)
2 fish fillets (e.g. snapper) approx 200g each
1 lemon juiced
¼ cup chopped parsley
Mixed salad leaves
Extra virgin olive oil
Salt and freshly ground pepper
Your choice of vegetables
Preheat over to 200c
Place the fish on a baking sheet lined with baking paper, drizzle a little olive oil over the fillets and season with salt and pepper.
Bake in the over until cooked through – about 8 – 10 mins depending on size of fillets.
Meanwhile cook the vegetables and prepare the salad
Remove the fish from the oven, squeeze over the lemon juice, season with pepper and sprinkle over the parsley.
Serve with the vegetables and salad.