Healthy Foods Online Summer Recipe Book 6 Fresh Summer Recipe Ideas
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Wonderful Summer Food
D
uring the warmer months sometimes the thought of slaving away in a hot kitchen to create a heavy and carb-laden meal becomes almost an unbearable thought. Unfortunately though, just living off of a few leaves is not really sustainable. It is possible, however to enjoy the tastes of summer without feeling too full and without spending too much time in the kitchen when it’s so much better to be outside making the most of the warmth of the sun. That’s why we find ourselves reaching for salads packed out with delicious and nutty quinoa, cakes and desserts that require minimal baking and are best served chilled and dishes that make the most of the delicious sun-kissed flavours of summer. What we want are healthy light meals that are simple to make but
easy to jazz up in a way that is sure to impress. That is precisely why we have put together this free summer recipe book. Summer is full of wonderful food and we
hope that this book gives you some great summer recipe inspiration. Happy cooking, or should we say, happy eating!? Healthy Foods Online
Vegetable Curry Ingredients - 1 teaspoon olive oil - 1 teaspoon cumin seeds - 1 teaspoon mustard seeds - 1 onion, diced - 2 garlic cloves, thinly sliced - 2cm-piece fresh ginger, peeled and finely chopped - 400g King Edward potatoes, peeled and chopped -1 small cauliflower, broken into floretsl - 2 teaspoons mild (or hot) curry powder - chopped tomatoes in tomato juice - 250g basmati rice - 200g baby leaf spinach - 2 tablespoons chopped fresh coriander - Natural yogurt and naan bread, to serve
Instructions 1. Heat the oil in a pan, then add the cumin seeds and mustard seeds and fry for 1-2 minutes, until the mustard seeds begin to pop. 2. Add the onion, garlic and ginger to the pan and cook for 3-4 minutes. Stir in the potatoes, cauliflower and curry powder, then pour in the chopped tomatoes and mix well. 3. Bring to a simmer, then cover with a lid and cook over a medium-low heat for 25-30 minutes, stirring occasionally. Meanwhile, cook the basmati rice to pack instructions. Â 4. Stir the spinach into the curry and cook for a further 3-4 minutes, uncovered. Â 5. Top the curry with the chopped coriander and serve alongside the basmati rice, with the yogurt and naan bread on the side.
Quinoa Salad with Mint and Mango Ingredients - 110g/4oz quinoa, cooked according to packet instructions - 1 tbsp chopped fresh mint - 4 spring onions, including the green parts, chopped - 2 tbsp chopped fresh coriander - 1 mango, peeled, finely chopped - 2 tbsp olive oil - 1/2 lemon, juice only
Method 1. Combine all the ingredients in a bowl and mix together. 2. Serve with grilled halloumi, chicken, fish or any leftover meats. 3. Enjoy!
Beetroot and Feta Quinoa Salad
Ingredients - A serving of quinoa per person - we recommend Biofair white quinoa grain, (don't forget quinoa swells to more than double its size so what you think is a small amount is actually quite a lot) - Light tahini - Raw beetroot, cleaned - Feta cheese - Sunflower seeds
Method 1. To cook the beetroot, place in a pan of cold water, bring it to the boil and let it simmer for 30-40 minutes. Beetroot does not need really need salting as it is naturally high in sodium and the feta cheese will add that extra salty boost to your salad. Once the beetroot is cooked, let it cool to one side. 2. Cook the quinoa according to the packet instructions, stirring it occasionally. Once it is ready, sieve the excess water out, stir through some light tahini to give the quinoa an extra creamy texture and leave it to cool. 3. Once the quinoa and beetroot have cooled, chop the beetroot and feta cheese into small cubes and add to the quinoa. 4. In a frying pan, lightly toast a handful of sunflower seeds by tossing them gently over a medium heat. You can just sprinkle these on to the salad without being toasted but the heat makes them release a wonderful nutty flavour, which really goes well with the nuttiness of the quinoa, the saltiness of the cheese and the ripe sweetness of the beetroot. 5. Stir them altogether and enjoy!
Gluten Free Aubergine & Mozzarella Lasagne Ingredients - A glug of olive oil - 2 cloves of garlic, crushed or finely chopped - 1 red onion, diced - 1 teaspoon of smoked paprika - 500g lean beef mince - 1 tin of tomatoes - Gluten free beef stock - Salt - Pepper - Fresh Basil - 1 large aubergine, sliced lengthways - 2 medium mozzarella balls, finely diced - Roughly 10 cherry tomatoes, chopped in half
Instructions 1. Preheat the oven to 180 degrees Celsius. 2. Add a good glug of olive oil to a large saucepan and add the red onion, garlic and smoked paprika and sautĂŠ until the onion starts to soften, then add the minced beef. 3. Use a wooden spoon to break the mince up and keep stirring it and moving it around until there are no pink bits left, then pour in the tinned tomatoes and stir everything together. Crumble in one portion of gluten free beef stock and season well with salt and black pepper. 4. Add a handful of fresh basil and stir into the meat before turning the heat down and allowing to simmer for at least 20 minutes so the flavours have a chance to mix together. 5. In the meantime, heat a griddle pan and grill the sliced aubergine on both sides. No oil is necessary and the aubergine should be slightly charred on both sides. 6. Pour half of the meat mixture into the bottom of a medium baking tray or casserole dish, then lay half the aubergine over the top so the meat is covered as much as possible, then make a layer of mozzarella with one of the mozzarella balls. Pour the rest of the meat over the mozzarella to create another layer, then add a layer of aubergine again, then mozzarella and finally make a layer of cherry tomatoes, before sprinkling over a handful of torn basil. 7. Cover with foil and bake in the oven for half an hour, before carefully removing the foil and baking for a further 10 minutes. 8. Enjoy!
Gluten Free Zesty Lemon and Blueberry Cheesecake Ingredients For the base: - Butter, for greasing - 2 tablespoons of granulated sugar - Half a teaspoon of ground cinnamon - 9 gluten free digestive biscuits - 55g unsalted butter, melted For the filling: - 450g cream cheese, this can be light cream cheese, at room temperature - 2 medium eggs - 2 lemons, zested and juiced - 5 - 6 tablespoons of granulated sugar - 1 and a half cups of fresh blueberries
Method 1. Preheat the oven to 170 degrees celcius. 2. Grease the bottom of a deep baking pan with butter. This can be square or circular or any shape you like. Place baking peper over te top and press down into the edges and corners of the baking tray. 3. If you have a food processor you will save yourself a bit of time but if not, this is all nice and easy to mix manually without ripping a muscle in your mixing arm. Start by breaking the gluten free digestive biscuits into a mixing bowl. Use your thumb and forefinger to crush the biscuit up so it resembles bread crumbs, then stir in sugar and cinnamon. Pour in the melted butter and fully incorporate into the biscuit mix. Pour this into the greased and lined baking tray and use the base of a glass to leve out the biscuit base. Bake for 12 minutes until golden and then set aside to cool.
4. In a mixing bowl, beat the two eggs then add the lemon zest, lemon juice and granulated sugar and mix together, then add the cream cheese and keep beating everything together. The cream cheese will go lumpy but keep stirring, before long it will be smooth in consistency. Gently stir in the blueberries. As the cake bakes these will break down inside the cheesecake and their juice will ooze out. Pour over the cooked biscuit base and then place a few more decorative blueberries on the top. These will sink down slightly but as the bake they will turn a beautiful shade of purpley-blue. 5. Bake in the oven for 35 minutes or until the centre only slightly jiggles. When you are confident that the jiggle is perfect, remove from the oven and leave to cool completely before putting it into the fridge for at least three hours. 6. It's sad that you have to wait for three hours but in the meantime you can lick the bowl, which will give you a taste of the deliciousness that is to come - it's well worth the wait.
Raw Vegan Carrot Cake Balls Ingredients - 5 or 6 medium carrots - 250g soft dried figs - 100g gluten free rolled oats - A tablespoon of cinnamon - A tablespoon of nutmeg - 90g of smooth, slightly salted almond butter (roughly half a jar of Meridian almond butter - A good glug of maple syrup - Desiccated coconut
Method 1. Finely peel and grate the carrots and roughly chop the figs. 2. Add the grated carrots, the soft dried figs, oats, almond butter, cinnamon and nutmeg into a food processor or blender and pulse. 3. Once the mixture has blended a little bit, add a glug of maple syrup. Add the maple syrup gradually and blend so the mixture starts to become sticky and merges together. The trick to this is to take things slow, but if the mixture becomes too wet just add more oats. 4. Once you are happy with the consistency, use a tablespoon to spoon out some of the mixtures and gently roll it in your hands to create a ball shape. This is a little bit messy, especially if the mixture is too wet. It should be consistent and sticky enough to ball easily. 5. Sprinkle out some desiccated coconut onto a plate or surface and gently roll the ball around the plate so that the coconut sticks to the outside. Repeat this until you run out of mixture. 6. Place the balls onto another plate or into a container and leave to chill in the fridge for a couple of hours. 7. Enjoy these little balls of natural, wholesome energy!
combining gourmet
&
quality, healthy ingredients