Cookbook by Melanie Tan

RECIPE BOOK

Whole Bean Vanilla Cookies

Prep time: 45 mins Cook time: 15 mins

2 dozen cookies100 cals per serving 70 g powdered sugar

45 g granulated sugar 1 vanilla bean 1/4 teaspoon fine grain sea salt

8 tablespoons unsalted butter 1/2 teaspoon vanilla extract 55 g rye flour

70 g all-purpose flour Touch of sugar / salt for topping

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Place the sugars in a food processor along with the vanilla bean segments. Pulse for a couple minutes, until the bean is really broken down, then pulse in the salt. Add the butter and vanilla extract and pulse until combined, check to be sure there arenâ&#x20AC;&#x2122;t any big vanilla bean chunks, pulse a bit more if so, the butter should be creamy and light at this point. Add the flours and pulse until the dough comes together into a ball, 5 - 10 seconds.

Refrigerate the dough for at least 30 minutes or until well chilled. Heat the oven at this point to 175 째C while the dough is chilling.

Stamp out cookies with a cookie cutter, and arrange an inch apart on parchment lined baking sheets.

Sprinkle each cookie with bit of sugar, and a hint of salt if you like (be carefull not to use too much salt).

Repeat with the remaining dough, which you can gather and roll out from the scraps. Chill (well) again in the fridge or freezer - particularly if your dough has warmed up. This will help prevent spreading.

Bake in the top and bottom-thirds of the oven for 10 - 15 min, or until golden.

Remove from the oven, let cool for a few minutes, then transfer to a cooling rack.

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Because this dough is on the sticky side, place it in the middle of a large piece of parchment paper, then cover it with a second piece of parchment paper. Roll out the dough until it is 1/4-inch thick.

Salmon en cro没te 8 servings

Prep time: 45 mins Cook time: 15 mins

745 cals per serving

30g butter 250g spinach

250g cheese 750 g pastry

4 (6-ounce) salmon fillets 1 egg, beaten 8 spring onions, sliced

Salt and black pepper Plain flour

5 -3-

Sprinkle the salmon with lemon juice, salt, and pepper. Cover and leave to marinate in the fridge for an hour. Melt butter in a pan, add the onions, and cook for 2-3 minutes until soft. Add spinach then butter. Drain any excess water. Stir in the cheese, and add salt and pepper. Roll out half of the pastry on a lightly floured surface. Put the pastry on a baking tray and place 1 salmon fillet, skinned side down, on top. Spread with spinach mixture, and then put the second salmon fillet on top, skinned side up. Brush the pastry border with beaten egg. Roll out the remaining pastry, cover the salmon completely, then trim and seal the edges. Brush with beaten egg and bake at 200掳C for 40-45 minutes.

2 servings

Prep time: 15 mins Cook time: 45 mins

218 cals per serving

2 cloves garlic, minced

6 tablespoons light olive oil

In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley.

1 teaspoon dried basil 1 teaspoon salt

1 teaspoon ground black pepper 1 tablespoon lemon juice 1 tablespoon fresh parsley

Preheat oven to 190째C. Place fillets in aluminum foil, cover with marinade, and seal.

Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.

2 fillets salmon

Healthy Note Spinach acts as anti-cancer agents, which help protect against osteoporosis, heart disease, colon cancer, and arthritis. Spinach also contains lutein which protects against cataracts.

Place salmon fillets in a medium glass baking dish, and cover with the marinade. Marinate in the refrigerator about 1 hour, turning occasionally.

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FISH AND SHELLFISH

Baked Salmon

Ultimate Veggie Burger

Prep time: 10 mins Cook time: 20 mins

12 mini servings 196 cals per serving 2 cups garbanzo beans

Steam sprouted garbanzos for 10 minutes. Combine the garbanzos, eggs, and salt in a food processor.

Pour into a mixing bowl and stir in the cilantro, onion, zest, and sprouts.

Heat the oil, add 4 patties, cover, and cook for 7 to 10 minutes.

Flip the patties and cook the second side for 7 minutes, or until golden.

Remove the patties and cool on a wire rack and you cook the remaining patties. Carefully cut patty in half, insert favourite fillings, and enjoy.

4 large eggs 1/2 teaspoon sea salt 1/3 cup chopped fresh cilantro 1 onion, chopped 2 tablespoons grated lemon zest 1 cup alfalfa sprouts 1 cup bread crumbs 1 tablespoon olive oil

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Prep time: 15 mins Cook time: 45 mins

4 servings 196 cals per serving

3 tablespoons olive oil 1/4 cup soy sauce 2 tablespoons balsamic vinegar

2 tablespoons brown sugar 8 ounces of tempeh 2 tomatoes

1/4 cup olive oil 1/2 teaspoon of salt 1 small head of romaine lettuce

1 large avocado 4 slices of toasted whole grain bread

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Preheat oven to 176 째. Whisk together olive oil, balsamic vinegar, and brown sugar. Pour 1/3 of the tempeh marinade into a baking dish. While the tempeh is marinating, roast and cut the tomatoes. Mix together the olive oil, sugar, and salt and pour this over the tomatoes. Bake the tomatoes in the oven for 45 mins. When the tempeh is done marinating heat a large pan over mediumhigh heat and cook the tempeh slices for a few mins on each side.

SANDWICHES

TLT Sandwich

To assemble each sandwich take one slice of bread and slather a generous layer of mashed avocado. Place a small shredded lettuce on top of the avocado, a few tomatoes, then a few slices of the tempeh.

Brown Rice Pasta

Prep time: 15 mins Cook time: 15 mins

4 servings 200 cals per serving 1 pack brown rice pasta

Boil water, add pasta with olive oil, salt, and cook.

Strain pasta, rinse in cold water, drizzle olive oil and fresh ground pepper.

Grind cilantro and green chilly to fine paste.

1 cup Alfredo sauce 2 cups cilantro 1 green chilly 2 jalapeno 1 onion 1 tomato 1 bulb garlic

1 cup sliced black olives 1 teaspoon dry basil 2 teaspoon black pepper 3 teaspoon olive oil

Shredded Parmesan Salt

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Heat pan, add olive oil, finely chopped garlic, de-seeded chopped jalapeno, onion, tomato, ground cilantro paste in order mentioned and cook until raw smell subsides. Add olives, alfredo sauce and cook in low flame for 5 mins. Toss pasta and sauce together with parmesan cheese and serve.

Shrimp Scampi Pasta

Prep time: 15 mins Cook time: 15 mins

4 servings 200 cals per serving

1 lb peeled large shrimp 4 large garlic cloves

1/2 teaspoon red-pepper flakes 1/2 cup white wine 1 teaspoon salt 1/2 teaspoon black pepper

5 tablespoons unsalted butter 3/4 lb pasta noodles 1/2 cup chopped parsley

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In the same pot, heat oil over medium. Add garlic, rosemary, and red-pepper flakes. Cook, stirring, until garlic is golden, 1 to 3 minutes.

PASTA

1/4 cup olive oil

In a large pot of boiling salted water, cook spaghetti. Add shrimp to pot, and stir. Immediately drain spaghetti and shrimp, and set aside.

Remove from heat; return pasta and shrimp to pot. Add lemon juice and enough pasta water to create a thin sauce that coats pasta. Season with salt and pepper, and serve.

Prep time: 15 mins Cook time: 15 mins

Skinny Omelette Wrap 2 servings 140 cals per serving

Use a fork to beat the eggs and salt in a small bowl. Beat well, until the eggs are mostly uniform in color.

In your largest skillet over medium heat pour the egg mixture and give it a good swirl.

2 large eggs Pinch of fine grain sea salt 3 tablespoons of chopped chives Goat cheese or feta

Sprinkle the eggs with some of the chives and let them set, this happens quickly depending on the heat of your pan - 15 seconds to one minute.

Run a spatula underneath the omelette and slide it out of the pan (flat) onto a countertop or large cutting board.

A handful of mixed salad greens Pesto sauce

Healthy Note Lutein in eggs lower the risk of developing cataracts. Choline, a substance found in egg yolks, also stimulates brain development and function. Eggs are also a great source of protein and contains numerous vitamin A, potassium and many B vitamins.

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Spread the pesto across the surface of the omelette and then sprinkle with the cheese and salad greens. Starting with one end, roll the omelette away from you. Cut in half and season with a bit more salt if needed.

Chicken Caesar Wrap

Prep time: 10 mins Cook time: 10 mins

In a small bowl, mix dressing ingredients.

In large bowl, stir together chicken, lettuce, and tomato. Add ceasar dressing.

3 cups shredded romaine lettuce 2 cups chopped cooked chicken 1/4 cup bacon bits 1/4 cup parmesan cheese 1/4 cup croutons

To assemble each wrap, spoon 1/8 of chicken mixture down center of each tortilla

Sprinkle the tortilla with cheese. Roll up.

Serve immediately with salsa and sour cream.

1/4 cup caesar dressing 1 small tomato 4 large flour tortillas

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WRAPS

4 servings 150 cals per serving

Blackberry Limeade

Prep time: 15 mins Cook time: 15 mins

8 servings 140 cals per serving

4 cups fresh blackberries

Lay a doubled piece of cheesecloth on a nonporous work area.

Place the blackberries on top of the cheesecloth and gather into a bundle.

Hold the sack of berries over a glass, stainless steel, plastic, or ceramic bowl.

Twist the top of the sack to squeeze the juice from the berries into the receptacle. Refrigerate the juice until needed.

1 cup sugar 1 tablespoon grated lime zest 1 green cardamom pod, crushed 1/2 cup fresh Key lime juice Thin lime slices, for garnish 2 cups ginger ale Ice cubes

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In a saucepan, combine the sugar, 1 cup water, and the cardamom pod.

Simmer over low heat for ten minutes, or until the mixture is reduced to a thin syrup.

Remove the lime leaf and cardamom. Allow the sugar syrup to cool.

To serve, stir the ginger ale (or water) into the pitcher, fill glasses with ice, and pour in the blackberry limeade.

Garnish drink with slices of lime.

Healthy Note Fresh limes are a good source of vitamin C, which is important for your immune system. Limes are also a low-calorie fruit.

In a 1-quart pitcher, combine the blackberry juice, sugar syrup, and lime juice. Stir to combine and then refrigerate until cold.

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DRINKS

Heavenly Pie

Prep time: 15 mins Cook time: 40 mins

12 servings 390 cals per serving 2 cups well-crushed graham crackers 1/3 cup melted butter 2 tablespoons honey

1 2

8 ounces cream cheese, softened 8 ounces organic silken tofu 1 large egg

6 ounces chocolate chips 1 teaspoon vanilla Whipped cream

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To make the crust combine the cracker crumbs, butter, and honey. Press into a 9-inch pie pan. In a food processor, or with the mixer at medium speed, blend together the cream cheese, tofu, egg, chocolate, and vanilla. Scrape down the sides once or twice. Blend until filling is very smooth, with no visible lumps. Spoon the filling into the pie pan and bake at 350F degrees for about 30 minutes. Serve with whipped cream.

Tropical Icebox Cake 1

1 can crushed pineapple 1/2 cup mashed banana 1/3 cup sugar 1 teaspoon cornstarch

1/2 teaspoon vanilla extract 1 loaf fat-free pound cake 1 container frozen whipped topping 1/2 cup flaked coconut, toasted

Healthy Note Pineapple is high in manganese, a mineral that is critical to development of strong bones and connective tissue. A cup of fresh pineapple will give you nearly 75% of the recommended daily amount.

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Drain pineapple, reserving 1 tablespoon juice. Measure 1/2 cup pineapple; reserve remaining pineapple for another use. Combine 1/2 cup pineapple, banana, and sugar in a small saucepan. Combine cornstarch and reserved 1 tsp pineapple juice; add to fruit mixture, stirring well. Cook over medium heat until mixture comes to a boil and thickens. Remove from heat, and stir in vanilla.

DESSERT

4 servings 315 cals per serving

Prep time: 15 mins Cook time: 8 hours

Cut cake into 4 slices. Place bottom slice on a serving platter. Spread 1/3 of pineapple mixture over cake slice. Top with another cake slice. Repeat procedure 2 times with remaining pineapple mixture and cake slices, ending with cake slice. Spread whipped topping over top and sides of cake. Gently press coconut on top and sides of cake. Cover and freeze at least 4 hours.

CREDITS

http://www.101cookbooks.com/ http://www.google.ca/imgres?q=brown+rice+pasta&um=1&hl=en&sa=N&biw=1920&bih=847&tbm =isch&tbnid=H8DMIdkSe3BwgM:&imgrefurl=http://soundspicy.blogspot.com/2010/11/brown-ricepasta.html&docid=NxfCQ_dtA9UA7M&imgurl=http://1.bp.blogspot.com/_gjXvxrUrI_c/TNuPqSBRE9I/ AAAAAAAAAFQ/H0cKAX7bhB4/s1600/BrownRicePastaHD.jpg&w=1600&h=1067&ei=fytvUL-fF8GLjAKdrYG QCg&zoom=1&iact=rc&dur=217&sig=117446550880574239222&page=1&tbnh=110&tbnw=140&start=0& ndsp=59&ved=1t:429,r:22,s:0,i:138&tx=47&ty=50 http://www.google.ca/imgres?imgurl=http://api.foodnetwork.ca/images/dmm/S/A/Salmon_En_ Croute_003.jpg&imgrefurl=http://www.foodnetwork.ca/recipes/Fish/recipe.html?dishid%3D9064&h=230 &w=460&sz=25&tbnid=FDzj9qb-ZXo1TM:&tbnh=64&tbnw=127&prev=/search%3Fq%3Dsalmon%2Ben%2B croute%26tbm%3Disch%26tbo%3Du&zoom=1&q=salmon+en+croute&usg=__JxI4gK0_N6cwgX5408TBcv6 RZNk=&docid=WhTatefd9tSQqM&hl=en&sa=X&ei=tS1vUP39FoeniAKUyYHQCg&sqi=2&ved=0CC4Q9QEwA w&dur=210 http://www.google.ca/imgres?q=Shrimp+Scampi+Pasta&um=1&hl=en&sa=N&biw=1920&bih=895&tb m=isch&tbnid=xjwd0aQnAB5-1M:&imgrefurl=http://www.dineouthere.com/restaurants/recipe-pastawith-shrimp-scampi&docid=Z46L9t-opY6XXM&imgurl=http://www.dineouthere.com/images/pasta-withshrimp-scampi.jpg&w=690&h=460&ei=1S1vUMOKC4TTigL8kYFY&zoom=1&iact=hc&vpx=160&vpy=152&d ur=1654&hovh=183&hovw=275&tx=151&ty=90&sig=117446550880574239222&page=1&tbnh=128&tbn w=155&start=0&ndsp=48&ved=1t:429,r:0,s:0,i:71