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Peak Health Services
Summer Recipe Book
Summer Recipe Book
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Contents Broccoli and Feta Mini Frittatas .............................................. 3 Zucchini and Broccoli Slice ...................................................... 5 Greek Lamb Skewers with Tahini Sauce and Spinach Pie ....... 6 Ocean Trout and Summer Salad ........................................... 11 Roast Pumpkin and Bacon Soup ........................................... 14 Hummus ................................................................................ 16 Italian Stirred Omelette ........................................................ 18
Summer Recipe Book
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Broccoli and Feta Mini Frittatas Ingredients: (Makes 6 large ones) 1 large or 2 small heads of Broccoli 80g feta cheese 8 eggs ½ tsp nutmeg 1. Cut broccoli into florets and blanch in boiling water. Place florets into six cup muffin tray. 2. Chop feta and sprinkle over broccoli. 3. Beat eggs and nutmeg. Pour mixture into muffin tray, spreading evenly between the six muffin cups. 4. Bake at 180 degrees for 15-20 minutes or until set. Enjoy as an afternoon snack, or breakfast on the go!
Summer Recipe Book
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Broccoli and Feta Mini Frittatas
Summer Recipe Book
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Zucchini and Broccoli Slice Ingredients: 2 zucchini 2 broccoli stalks 4 eggs 4 bacon shortcuts 1 large onion Cracked pepper 1. Grate zucchini and broccoli into a large bowl. Finely dice bacon and onion and add to bowl. 2. Add eggs and pepper to taste, mix thoroughly to combine. 3. Spread into a baking dish and bake at 180 degrees for approximately half an hour or until firm to touch and golden on top. Feel free to add some grated cheese to the top before baking if you like. Enjoy warm or cold as a snack or side!
Summer Recipe Book
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Zucchini and Broccoli Slice
Summer Recipe Book
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Greek Lamb Skewers with Tahini Sauce and Spinach Pie A healthy version of traditional spinach pie teamed with Greek style lamb skewers and tahini sauce make for a delicious meal, and some killer leftovers for lunches in the first half of the week! All the components are quick and simple to make, it usually takes me about 15mins to get the spinach pie in the oven, and another 15 to get the rest of it cooked and done. If you are looking for shortcuts you can buy pre-made skewers, just check what is in the marinade first, and Yalla make a delicious tahini dip without any nasties in it. You can serve this with sweet potato chips for a bit of colour (cut a kumera into chip sized pieces, lay on a tray, spray with olive oil and cook for 20mins at 200 degrees - bobs your uncle!). Enjoy!
Summer Recipe Book
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Spinach Pie 500g frozen Spinach 1 onion finely diced 120g low fat ricotta 3 eggs 80g feta pinch of Mace (sub nutmeg) 1. SautĂŠ onion in a little olive oil until golden. Add spinach to pan and cook until defrosted and excess water has evaporated from the pan. 2. Mix eggs, ricotta, and mace into the spinach and onion mixture. 3. Chop feta into small pieces and add to mixture. 4. Spread in baking dish and cook for 30mins at 180 degrees
Summer Recipe Book
9 Peak Health Services Lamb Skewers 500g lamb leg steaks/diced lamb 2 cloves garlic minced 1 tbsp olive oil 1 tbsp chopped fresh oregano (use 1tsp of dried if you don't have fresh)
1. Put all ingredients into a bowl with the diced lamb. Toss to coat well. Let sit for 3-4 hours (or as long as you can). 2. Thread lamb onto wooden skewers and bbq until done. Tahini Sauce 1/4 cup tahini 1tbsp lemon juice 1 clove garlic (small) salt & pepper to taste 1. Place all ingredients in small food processor and whizz! You may need to add more lemon juice or water to thin it a little.
Summer Recipe Book
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Greek Lamb Skewers with Tahini Sauce and Spinach Pie
Summer Recipe Book
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Ocean Trout and Summer Salad This is an awesome, healthy dinner that can be on the table in 15 minutes (20 minutes if you count the time it takes to stop and buy fish on the way home!) The really brilliant part is that it is completely flexible, if there is something you don’t like, leave it out or change it for something you do like. Ingredients: (Serves 2) 350-400g ocean trout (or other kind of oily fish) 1 ripe tomato 1 lebanese cucumber ½ avocado 2 large lettuce leaves 5 slices grilled zucchini* 4 cherry mozzarellas Good quality olive oil Red wine vinegar Cracked pepper
Summer Recipe Book
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1. Turn on oven to 200 degrees. Oil a baking tray and place fish on tray skin side up. This helps fish stay moist. Put fish in oven for 15 mins. 2. While the fish is cooking, chop salad ingredients into suitable chunky pieces and place in bowl. Tear cherry mozzarella over the top, crack pepper to taste, and drizzle olive oil and red wine vinegar. 3. After approx. 15 mins take fish out of oven. If you prefer well done, leave for an extra 3 mins. Put fish and salad on plate and enjoy! *Can buy pre-grilled or marinated, or make your own by slicing two zucchini into ½ slices, frying for 30 seconds each side. Then leave in a dish in the fridge overnight to marinate in one tbsp olive oil, one tbsp white wine vinegar, and one clove of garlic thinly sliced.
Summer Recipe Book
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Ocean Trout and Summer Salad
Summer Recipe Book
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Roast Pumpkin and Bacon Soup Ingredients: Approx 3 kg Kent or Jap Pumpkin 1 onion chopped 6-8 shortcuts of bacon trimmed (a good quality smoked bacon will give more flavour to the soup) 1 clove garlic finely diced 500ml chicken stock 2 tbsp olive oil
1. Chop pumpkin, coat with 1 tbsp of olive oil and roast at 160 degrees for 90 minutes (the longer the better as it will be sweeter and more caramelized). 2. SautĂŠ chopped onion, bacon and garlic in remaining olive oil until onion is softened. 3. Add roasted pumpkin, chicken stock and some water to cover pumpkin. Simmer for 5-10 minutes, then blend with a stick mixer. Add more water if needed until it reaches your desired consistency. Serve and enjoy!
Summer Recipe Book
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Roast Pumpkin and Bacon Soup
Summer Recipe Book
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Hummus We are coming into the season of BBQs, and the pitfalls of the pre-dinner snacks and nibblies. Hummus is so quick and simple to make at home, and is a healthy alternative where you know exactly what has gone into it.
Ingredients: 400g tin of chickpeas 2 tbsp tahini Juice of 1/2 lemon 1 tbsp olive oil Rinse and drain chickpeas. Put all ingredients in a food processor. Blend until smooth. Add more lemon juice or olive oil depending on the consistency you prefer. Serve with celery, carrot and zucchini sticks for dipping. Optional: add some fresh basil or coriander, or play around with spices such as paprika or cumin.
Summer Recipe Book
17 Peak Health Services
Hummus
Summer Recipe Book
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Italian Stirred Omelette This is a super easy, super delicious meal that makes a perfect breakfast, or a great dinner that is on the table in minutes. It’s a cross between an omelette and scrambled eggs, and in my opinion gives the best of both worlds! There are only four ingredients, so the key to this dish is making sure that you use really good eggs from happy hens, and a good quality extra virgin olive oil. Ingredients: (Serves 2) 6 free range eggs Medium leek - white part thinly sliced 2 tbsp extra virgin olive oil 2 tbsp fresh chopped parsley
Summer Recipe Book
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1. Cook leeks with 1/2 tbsp olive oil gently until softened. 2. Beat eggs well and pour into pan with leeks. As the bottom sets, gently stir the eggs to pull the set layer of eggs off the bottom of the pan so that uncooked egg runs into its place. Continue to gently stir the omelette every 5-10 seconds until it is mostly set (I like to leave a fair amount of runny egg, but cook to your liking). 3. Cut in half and slide onto plates. Sprinkle 1 tbsp of parsley on each half (be generous with the stuff), season well with salt and pepper, and dress well with the remaining olive oil (again be generous- it is one of the key flavours of the dish, and full of healthy fats). 4. Eat and be amazed at your awesome chef skills for producing such a delicious meal!
Summer Recipe Book
20 Peak Health Services
Italian Stirred Omelette
Summer Recipe Book