Category: Lunch
Stuffed Lentil loaf
Deb
Lentil layer: 8 oz (225g) red lentils 2 Tablespoons whey (or lemon juice) 1 oz butter 2 Tablespoons lemon juice 1 teaspoon sea salt 1 teaspoon paprika Onion layer: 1 oz butter (or olive oil) 2 large onions, chopped 2 Tablespoons chopped fresh sage, or 2 teaspoon dried Mushroom layer: 2 Tablespoons butter (or olive oil) 4 large brown mushrooms 1 teaspoon sea salt Topping: ½ cup tasty cheese – and/or 3 Tablespoons breadcrumbs ~In […]
Mexican Beans
Deb
This is a quick chilli, and can easily be adapted for meat eaters. Just add 500g mince, and brown it, before adding the beans. Then add some extra flavourings. Beans: 1 1/2 cups dried pinto beans 2 Tablespoons whey (or lemon juice) 1 1/2 Teaspoon sea salt 1 Tablespoon olive oil 1 onion 2-3 cloves garlic 1 tin tomatoes in juice 1 teaspoon sea salt 1 Tablespoon chilli seasoning cayenne to taste Garnish. Choose all […]
Black bean chilli with roasted vegetables
Deb
250g/9oz black turtle beans, soaked overnight and then drained 6 tbsp extra virgin olive oil 1 onion, finely chopped. 2 cloves garlic, crushed 1 green chilli, finely chopped 1 tsp chilli powder 1/2 tbsp ground cumin 1/2 tbsp chopped oregano 1 litre/1 3/4 pints chicken or vegetable stock 3 tomatoes, peeled and diced 1 green pepper, finely diced salt and freshly ground black pepper 675-900g/1.5 -2lb assorted vegetables suitable for roasting, such as kumara, pumpkin, […]
Baked Beans
Deb
Bought baked beans are a popular breakfast in NZ, but they have 3 problems: It’s very likely the beans are not prepared properly Have sugar included Often have gluten or other undesirables added Traditional baked beans (or Boston baked beans) don’t have tomato in them but are baked in a molasses sauce. For the Kiwi palette, this is a tomato based alternative. 2 cups dry haricot, navy or pink beans 2 Tablespoons whey (or lemon […]
Marinated Tempeh (2 to 3 servings)
Deb
Remember that even fermented soy products should be eaten in small amounts, and not too frequently. 1/3 cup fermented soy sauce, such as tamari 2 tablespoons water 6 to 8 large cloves garlic, crushed 2 to 3 tablespoons olive oil freshly ground black pepper 1 8-ounce package tempeh, cut into 6 to 8 even strips 1. 10 to 12 hours before you want to serve: prepare the marinade, by combining all its ingredients in a […]
Crustless quiche
Deb
1-2 Tbs ground almonds, coconut flour or other flour of choice 4 eggs a slosh of cream (or an extra egg) ½ tsp celtic sea salt a tin of salmon, drained and roughly broken up 1 cup grated carrot (or a mixture of veges eg. Carrot, onion and zucchini) ¼ – ½ cup grated cheese extra ground almonds or coconut flour (optional) Grease a small quiche or pie plate, and sprinkle with some flour. Spread […]
Mediterranean vegetables (Serves 2)
Deb
Serve these with fish, chicken, steak or roasts. 2 medium sized zucchinis about ½ a red capsicum 1 medium sized eggplant 2 Tablespoons extra virgin olive oil 1 teaspoon Italian-style dried herbs ¾ teaspoon sea salt handful of grated mozzarella cheese OR sliced mozzarella OR grated Tasty cheese Cut up the zucchini and capsicum and put into a medium sized bowl. Add the oil and stir till they’re all coated. Cut up the eggplant and […]
Stuffed mushrooms
Deb
Serves 2 as a main dish, with a salad. Or serves up to 6 as a side dish. 1 red onion 6 large flat mushrooms 125g (4 oz) feta cheese extra virgin olive oil Peel and chop the onion. Saute gently in 1 Tbs of olive oil (or butter) for 5-10 mins till tender. Wipe the mushrooms, and remove the stalks. Brush caps lightly with olive oil, then place gill side down on a tray […]
Panfried fish with Kumera chips
Deb
Yes, you can have fish and chips for tea.. First, prepare the kumera chips: I use red kumera, but any kind will be nice – use sweet potato if you’re outside NZ. (see footnote on last page of this lesson for more info about kumera, yams and sweet potatoes) 1. The quantity of kumera will depend on the number of people and how hungry they are. Scrub the kumera well, and cut off any dodgy […]
The Naked Chef’s Fish Pie (Serves 6-8)
Deb
From one of Jamie Oliver’s TV series. 1 bag spinach (approx 350-400gm), washed thoroughly and stemmed 2 carrots, grated 2 onion, finely chopped 2 tsp dried parsley or 2 Tbs fresh, chopped finely 8-10 potatoes 4 eggs (optional) 1kg fish 500ml cream 2 handfuls grated cheese 4 tsp sugar-free American mustard Juice of 1 lemon Olive oil, butter, salt, pepper Chop up potatoes and set to boil in salted water Set eggs to hard boil […]
Nut crusted fish (Serves 2)
Deb
2 Tuna steaks, or about 400g white fish (fairly thick fillets) 2 Tbs butter (or use all coconut oil) 2 Tbs coconut oil 1 heaped Tbs dukkah (Or use ground crispy nuts of any kind and add some extra seasonings of your choice – ground pepper, herbs or spices, and a little extra sea salt)Variation: For the kids, use seasoned ground almonds, without the dukkah. 1 heaped Tbs ground almonds (preferably “crispy”) Pinch sea salt […]
Beef patties
Deb
500gm (1 lb) topside mince 1 tsp sea salt Optional: 1 tsp dried mixed herbs Mix well together. Form into 4 patties. Flatten as much as possible. Pan fry in a little butter or olive oil till one side is nicely browned. Turn and cook on the other side till browned. Best slightly rare.
Spicy lamb and beans (Serves 2)
Deb
350gm lamb stir-fry, or schnitzel cut into strips 2 Tbs yoghurt 1 tsp cumin ½ small red onion handful of green beans 2 small zucchini, sliced diagonally handful of crispy slivered or chopped almonds 3 prunes, diced In the morning, mix the lamb with the yoghurt and cumin. Marinate in the fridge all day, or at least a couple of hours. Stir a couple of times during the day if you can. Saute the onions […]
Ginger cashew chicken (Serves 4)
Deb
750g chicken breast (or turkey breast or tenderloins) 3 Tbs tamari about 3 Tbs oil (either peanut oil, chicken fat or olive oil, with a tsp sesame oil if you have it) 2 Tbs fresh ginger 4 large cloves garlic 3 spring onions 1 tsp sugar free chilli sauce (eg Mama Africa’s Red Chilli) 1 head broccoli (or similar amount of other green vege eg. Broccolini, Bok choy, Chinese cabbage) 1 small tin water chestnuts, […]
Curried Sausages (Serves 3)
Deb
The secret to this recipe is getting good quality sausages. If you can’t, give it a miss. Look for real meat sausages made with just meat, salt and spices, and no fillers. 6 beef sausages 2 Tbs butter or olive oil 1 onion, chopped 1 tsp hot curry powder 3/4 cup beef stock ½ tsp sea salt If the sausages aren’t pre-cooked, cook them up your favourite way – boiled or panfried. When they’re cooled […]
Gluten Free Fruit Loaf
Deb
1 1/2 cups whole grain, GF flour (eg. Amaranth, buckwheat, brown rice or a combination) 1 ½ cups kefir –OR- 1 cup yoghurt PLUS ½ cup water –OR- 3 Tbs whey or lemon juice PLUS enough warm water to make total liquid = 1 1/2 cups ~3 eggs 125gms (4.5 oz) melted butter or palm or coconut oil 3 Tbs rapadura or maple syrup (optional) ~200gm packet (1 1/2 cups) arrowroot 1 1/2 cup ground crispy almonds […]
“Mix & Match” Big Leafy Lunch Salad
Deb
Tear up enough leafy greens to 3/4 fill a large bowl or container. Wash and dry if necessary. Choose from: mesclun greens, lettuce, mizuna, rocket, baby spinach, watercress If you’ve got some fresh herbs, include a little of one, eg: parsley, basil, oregano Pour on 1-2 tsp of basic salad dressing & mix till leaves are well coated. If you’ve run out, squeeze on some lemon juice or balsamic vinegar, pour on a little olive […]
Ceci (spiced chickpeas) & pumpkin salad
Deb
This salad takes a little more prep, but is worth it. It’s better with the pumpkin and ceci hot, so make it at the weekend, or for dinner to go with a steak or roast chicken. First prepare the baked pumpkin: Get a small piece of pumpkin (750g or so), peel the skin off and cut into small cubes, roughly 1.5 to 2 cm. Mix in a bowl with some melted butter or olive oil […]
Coleslaw
Deb
This is a lighter coleslaw than usual, with a simple oil and lemon dressing ¼ of a cabbage, finely chopped 1 medium carrot, grated a slice of red onion finely chopped OR a radish or baby turnip or two, grated basic salad dressing with paprika added Mix together well. At lunchtime, serve with cold meat or chicken and maybe a slice of homemade bread and butter. At dinner, serve with hot meat and potatoes or […]
Chunky bean salad
Deb
Serves 2 as a one-dish vegetarian salad. Or serves 4 as a side dish. Step 1 (Optional) – Cook the eggs If you want hard boiled eggs with the salad, set them to boil now. By the time the rest of the salad is done, they should be ready. Step 2 – Make the dressing In the food processor or blender, zizz up a tin of tomatoes (including the juice). Add a slosh of olive […]
Quinoa “tabbouleh”
Deb
Serves 4-8 First, a recap on cooking the quinoa. Measure out a cup of quinoa and rinse well. Soak for 12 hours in ¾ cup of warm water, plus 2 Tbs whey. Add another ¾ cup and bring to the boil. Simmer, stirring often, till the water is all absorbed and the quinoa is soft. Fluff up with a fork to seperate the grains. This will make about 2 ½ cups. Mix about ½ cup […]
Chilli fish chowder
Deb
700 ml fish stock 2 large potatoes OR 2 kumera OR 1 of each 1 tsp sea salt Greggs Chilli seasoning* (or similar chilli powder & spice mix) 25g butter or coconut oil or olive oil 1 onion, chopped roughly 3 cloves garlic, chopped roughly about 800g fish about 1/2 can coconut cream * the amount of chilli seasoning will vary depending how hot you like your food. If you want to add a bit […]
Bean & vege soup/stew
Deb
This is a basic winter vege soup. It can be varied in lots of ways, by choosing different veges or different herbs, or by serving it in different ways. Experiment and enjoy. One hint though, it’s best to decide what variation you want to make before you start! Variation 1: Chunky soup with toast Serve as is with a dollop of cream of some kind (optional), and hot buttered toast Variation 2: Thick soup with […]
Creamy Mushroom Soup (Serves 3-4)
Deb
500g (16 oz) fresh brown mushrooms 1 tablespoon fresh lemon juice 1 clove garlic, minced or chopped finely 2 tablespoons butter 1 tablespoon olive oil 2 cups chicken stock 1/2 teaspoon salt 1/4 teaspoon black pepper 1/2 cup cream Wipe mushrooms clean with a damp cloth; slice thin. Spread them onto a shallow oven proof baking dish in a double layer. Add the lemon juice, garlic, butter and oil, season with salt and pepper. Bake […]
Curried Carrot Cashew soup
Deb
1 Tablespoon butter or olive oil 1 large onion, chopped 1 Tablespoon curry powder 3 cups chicken or vegetable stock (or can use filtered water) ½ to 1 teaspoon sea salt (depending on saltiness of stock) 500g (about 4-6) carrots, chopped 1 cup “crispy” cashews Melt the butter in a large saucepan on about ½ heat. Meanwhile, chop up the onion. Fry in the butter for a couple of minutes, then add the curry powder […]