|
RECIPIES
Microwave Porridge
Serves 1 Original, old fashioned or Wholemeal porridge oats
- Put a 1/4 pint water or semi skimmed milk in jug
- add enough oats to fill the water or milk
- cook on full power 2 1/2 - 3 minutes watch for the mixture to rise in the jug as it cooks ,add sugar, salt, milk to taste, it delicious with soya milk.
Real Scotsmen don't add sugar to their porridge, but according to the "Sunday Post" they put jaffa cakes on the top and wait till they melt.
Raspberry Porridge
Ingredients (Serves 2)
- 50g oatmeal, plus extra for serving
- 450ml semi-skimmed milk
- 2 tbsp (40g) heather honey
- 125g pack raspberries
Method
- Place the oatmeal, milk and honey into a saucepan. Bring to the boil over a medium heat, then simmer for 4-5 minutes, stirring throughout, until thick and creamy. Remove from the heat and stir in the raspberries until they begin to break up and release their juice.
- Spoon into bowls and serve hot with a little oatmeal scattered over the top.
- Variation Try replacing the raspberries with chunks of fresh pear and add some chopped roasted hazelnuts.
Microwave Cinnamon, Apple & Raisin Oatmeal serves 2
Ingredients:
- 1 cup porridge oats
- 1 cup milk
- 1 cup water (For more intense flavour, use apple juice in place of the water)
- 1/3 cup raisins
- 2 tablespoons brown sugar
- 1 apple -- peeled and diced (small pieces)
- 1/2 teaspoon cinnamon
Method
- Combine all ingredients in a large microwave-safe bowl. Microwave on high for 4 minutes, stirring at the end of every minute, or until thick and creamy Allow oatmeal to set in microwave for one minute then sprinkle with cinnamon before serving.
Soup
Broccoli soup
Ingredients Serves 4
- 1 medium red onion - chopped
- 1 medium carrot - chopped or sliced
- ½ clove garlic - finely chopped
- 375mls chicken/vegetable stock
- 25g uncooked rice
- 150g broccoli chopped
- 250mls semi-skimmed milk
- Pepper (cayenne works well) to taste
Method
- Place onion, carrot, garlic and stock in a pan and bring to the boil.
- Add the rice, simmer for about 15 - 20 minutes or until the rice is tender.
- Add the broccoli and simmer until broccoli is just tender.
- Transfer to blender/food processor and blend until smooth.Return to pan, add milk and pepper.
- Why not use wholemeal rice to increase the fibre (you may need a little more liquid to cook it through).
Lentil soup
Ingredients This soup is a meal in itself served with a fresh wholemeal roll
- 1 pint (600ml) fatless vegetable stock
- 1 oz (25g) lentils
- 4 oz (100g) turnip, peeled and chopped
- 4 oz (100g) carrots, chopped
- 2 oz (50g) parsnips, peeled and chopped
- 2 oz (50g) leeks, chopped
- Salt and freshly ground black pepper
Method
- Place the stock in a saucepan, add the vegetables and lentils and bring to the boil
- Season to taste, cover and simmer gently for twenty to twenty five minutes
- Serve with a warm wholemeal roll and low-fat spread
Quick Vegetable Soup
Ingredients This soup is easy to make. It is low in fat and delicious eaten with freshly-baked bread.
- 1 medium-sized potato or 4 new potatoes
- 2 leeks
- 2 carrots
- 1 onion
- 2 courgettes
- 50g frozen peas
- 1 small tin of chopped tomatoes
- 1 vegetable stock cube
- salt and pepper to taste
- 750mls water
- cooking time 20-30 minutes
Method
- Peel and dice the potato or chop new potatoes.
- Wash and thinly slice the leek.
- Peel and thinly slice the carrots.
- Wash and slice the courgettes.
- Peel and finely chop the onion.
- Place all the vegetables except the peas and chopped tomato in a pan with the water and stock cube.
- Gently heat to boiling point. Reduce the heat and simmer (covered by a pan lid) for 20 minutes or until the vegetables are tender. Add more water if needed.
- Remove approximately one third of the vegetables and purée them in a blender with half of the tomatoes. Alternatively, use a sieve using a wooden or plastic spoon.
- Return the purée to the pan with the remaining stock and vegetables. Add the frozen peas and remaining tomatoes.
- Re-heat until piping hot. Taste and add seasoning if required.
Old-Fashioned Chicken Noodle Soup with Winter Vegetables
Ingredients Preparation time : 20 minutes Cooking time : 40 minutes Serves 4
- 3 chicken breasts with the bone, about 1 ½ pounds total
- 6 cups chicken stock
- 1 medium onion, diced
- 2carrots, peeled and thinly sliced
- 2 parsnips, peeled and thinly sliced
- 1 medium leek finely chopped
- 4 ounces egg noodles
- ¼ cup chopped parsle
- salt to tast
- freshly ground black pepper
Method
- Remove the skin from the chicken breasts and place them in a large soup pot. Add the chicken broth, bring it to a boil and reduce the heat so that the broth just simmers. Simmer until the chicken is thoroughly cooked, about 15 minutes. Remove the chicken and transfer to a plate to cool.
- Skim the fat from the broth and bring it back to a boil. Add the onion, carrots, parsnips and leek. Simmer until the vegetables are soft, about 5 minutes. Add the noodles and cook for 5 more minutes.
- Meanwhile, discard the bones from the chicken and chop the meat into small pieces.
- Add the chicken and parsley to the soup pot and simmer for another minute or two. Season to taste with salt and pepper. Serve in warm soup bowls with a thick slice of bread.
Fish
Irish Baked Herring
Ingredients :Serves 6
- 6 Herrings, filleted
- 150ml (1/4 pint) Milk
- 75g (3oz) Butter
- 2 Onions, chopped
- 275g (10oz) Cream
- 900g (2lb) Potatoes, boiled
- 4 Eggs, separated
- Fresh Parsley
- Salt and Black Pepper
Method
- Pre-heat oven to 180°C: 350°F: Gas 4.
- Place the herrings in a bowl, pour over the milk and leave in a cool place for an hour.
- Melt 25g (1oz) of the butter and fry the onions until golden.
- Drain the herrings and cut into bite sized pieces, add the fried onions and mix with 75g (3oz) of the cream.
- Mash the potatoes, adding the remaining butter, cream and egg yolks, season to taste.
- Whisk the egg whites to stiff peaks.
- Gently fold the eggs whites into the mashed potatoes.
- Spread half the potato mixture in a buttered ovenproof dish.
- Add the fish mixture, top with the remaining potato mixture.
- Bake for 40 minutes.
- Garnish with parsley.
Lemon Baked Haddock
Ingredients:
- 450g (1lb) Haddock
- 4 tsp Lemon Juice
- 1 tbsp Butter or Margarine
- 1 tsp Lemon Rind
- 1/8 tsp Salt
- 1/8 tsp Rosemary
- Salt & Black Pepper
method
- Preheat oven to 180°C: 350°F: Gas 4.
- Divide fish into 4 portions.
- Place on in a baking pan.
- Mix butter or margarine, lemon juice, grated lemon rind, rosemary, salt, and pepper.
- Pour over fish.
- Bake for 25 minutes or until fish flakes easily when tested with a fork
Smoked Haddock with Creme Fraiche and Chives
Ingredients:
- Serves 2 and takes only 15 minutes from start to finish
- 400g smoked haddock (about 4 fillets) skinned
- 2 tbsp half-fat crème fraiche
- Small bunch of chives, snipped
- 150ml semi-skimmed milk
- Freshly ground black pepper
Method
- Place the fish in a frying pan and add a little freshly ground black pepper (and perhaps a squeeze of lemon juice). Pour in the milk and bring to simmering point, then simmer gently for 12 minutes.
- Remove the fish to a plate using a fish slice, increase the heat and add the crème fraiche. Continue to simmer for 2-3 minutes until the sauce reduces and thickens slightly.
- Return the fish to the sauce, scatter in the chives and let it bubble for about 30 seconds.
- Serve with mashed potato and broccoli
Smoked Haddock with crushed new potatoes
ingredients
- 450 g new potatos
- 170g frozen peas
- 4x170g fillets smoked haddock
- 425 ml milk scalded
- 2 slices onion
- 45g butter
- salt & pepper to taste
- for the sauce
- 1 small pot crème fraiche
- 4tbsp lemon juice
- salt and pepper to taste
- for the garnish
- chopped chives or parsley or sprouted broccoli
Method
- preheat oven to 175c/350f/gas mark 4
- Cook the potatoes until tender. Add peas at last minute
- While the potatoes are cooking, place the haddock, skin side up, in a roasting tin, in a single layer, pour over the warm milkadd the sliced onion and bake for 15 min.
- Make the sauce by mixing the ingredients together, Season to taste
- Drain the potatoes well, crush with a fork adding the butter and season to taste
- When haddock is cooked, take from roasting tin and remove skin
- Divide potatoes onto four plates, cover with haddock, add sauce and garnish
Baked Mackerel with Potatoes in Garlic Sauce
This delicious mackerel recipe makes a wonderful evening meal
ingredients
- 2 fresh mackerels (800g each)
- 1 lemon
- olive oil
- salt
- 1 tbsp cider vinegar
- 6 cloves of garlic
- 1 dried chilli
- chopped parsley
- 4 potatoes
- 1/2 onion
method:
- 1. Clean the mackerel place on a plate lightly sprinkle with salt and pour over a little olive oil
- 2. Make cuts in the side of the fish and place a slice of lemon in each
- 3. Bake in a hot oven (200 degrees) for approx 20 mins
- 4. To make the garlic sauce put a generous amount of olive oil in a frying pan (about 8 tbsp), the finely sliced garlic cloves and the whole dried chilli and fry over a medium to low heat remove the whole dried chilli once the sauce is ready and the garlic has turned golden
- 5. Peel and slice the potatoes, chop the onion and fry together in a separate frying pan in a little olive oil
- 6. Remove the fish from the oven open them up and remove the bones and place on a serving plate then sprinkle over the cider vinegar and pour the garlic sauce over the fish
- 7. Place the fried potato slices and onion around the edges of the fish and garnish with a little chopped parsley before serving
Apple and Marmalade Mackerel
Ingredients
- 2 x 225g (8oz) whole mackerel or herring, fresh or defrosted, cleaned, heads and tails removed
- 1 large dessert apple, cored and diced
- 4 x 15ml spoon (4 tablespoons) water
- 3 x 15ml spoon (3 tablespoons) thick cut marmalade
- 1 x 15ml spoon (1 tablespoon) whisky
Method
- Preheat the grill
- Place the apple and water into a saucepan. Bring to the boil and simmer for 3-4 minutes. Stir through the marmalade and whisky.
- Grill the mackerel for 6-8 minutes each side, brushing with the apple-marmalade sauce.
- Pour over the remaining sauce and serve with seasonal vegetables.
- Serves 2
Salmon pasta bake
Ingredients
- 1/2 onion, finely chopped
- 1 clove garlic, crushed
- 1 oz butter
- 4 fl oz double cream
- 4oz piece of salmon
- 2oz spinach
- 7oz cooked pasta
- 2 egg
Method
- Preheat the oven to 220C/425F/Gas 7.
- Gently soften the onion and garlic in the butter for 5-6 minutes. Add the cream and heat through.
- Poach the salmon in boiling water for 2-3 minutes and drain.
- Break the salmon into large chunks and add to the sauce. Stir in the spinach and cook for one minute.
- Add the pasta and stir through.
- Lightly beat the two eggs and stir in.
- Put the mixture into an ovenproof dish and bake in the oven for 12-14 minutes.
- Serve hot
Salmon with Herbs in Newspaper
Ingredients:
- A copy of The Berwick Advertiser, Berwickshire News (It must be a paper of your choice covering the river Tweed area)
- 4 large handfuls fresh mixed herbs (dill, basil, rosemary, flat leaf parsley, and fennel tops)
- 1 (3 1/2 to 4 pound/ 1.5 kilogram) whole salmon, scaled and gutted
- Sea salt and freshly ground black pepper
- Olive oil
- 2 lemons, thinly sliced
- 6 spring onions, thinly sliced
- 2 tablespoons fennel seeds, cracked
Method
- Open out the paper to the middle page, and scatter half the herbs over it.
- Place the salmon in the middle of the paper and season inside and out and rub with olive oil.
- Scatter over the lemon slices, spring onions, fennel seeds and remaining herbs, tucking some inside the fish.
- Drizzle with a little extra olive oil.
- Wrap the paper around the salmon, securing it well with lots of string.
- Dampen the paper well under the tap.
Place parcel directly on the top shelf of a preheated 425 degrees F (220 degrees C) oven, for 35 minutes, or preferably cook on the barbecue or on a rack over a campfire for about 25 minutes on each side.
Spicy Baked Fish
Ingredients:
- 1 pound cod (or other fish) fillet
- 1 Tbsp olive oil
- 1 tsp spicy seasoning, salt free
- Preheat oven to 350°F. Spray a casserole dish with cooking oil spray.
- Wash and dry fish. Place in dish. Mix oil and seasoning, and drizzle over fish.
- Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. Serve with rice.
- Makes 4 servings
New Zealand fish salad
Ingredients
- 4 fish steaks, preferably salmon or tuna
- 225g new potatoes
- 115g fresh or frozen French beans
- 1 loose leafed lettuce
- 228g grated carrots
- ½ sliced cucumber
- 1orange
method
- Cook potatoes and beans and leave to cool
- Grill fish steaks and cool
- Line serving dish with lettuce leaves
- Fill with sliced cold potatoes, beans, carrots and cucumber, place fish in centre. Decorate with orange slices, sprinkle dressing over the top and serve.
Quick Fish Pie
ingredients
- 200g (7oz) Tin of Salmon or Tuna
- 225ml (8 fluid oz) Skimmed milk
- Mashed potatoes
- 1 Bunch of spring onions thickly slice, or use peas or any other veg you fancy.
- 2 Tablespoons plain flour
- 15g Butter or margerine
- Salt & Pepper
Method
- Put the milk, flour and butter into a small saucepan and whisk well. Stirring contantly with the whisk, bring to the boil until the sauce thickens.
- Drain and roughly flake the fish.
- Stir in the fish and spring onions into the sauce, then season to taste.
- Spoon the mixture into a warm ovenproof dish, and arrange the mash potato on top.
- Put under the grill to heat through, and finally brown the top of the potato.
Fusilli with Prawns and Fresh Tomato and Herb Sauce
- A quick, easy and very healthy supper, this dish contains a good balance of carbohydrates and protein, and is full of flavour yet low on fat Preparation Time 5 mins Cooking Time 15 mins
- Ingredients
- 175g fusilli dried pasta
- 350g tomato & herb Sauce
- 1 tbsp salted capers, rinsed and thoroughly drained
- 200g raw peeled tiger prawns
- 20g pack fresh flat-leaf parsley, roughly chopped
- Method
- Cook the pasta in a large pan of boiling water according to pack instructions.
- Meanwhile, tip the tomato and herb sauce into a small pan and heat gently.
- When the pasta is almost ready, add the prawns and capers to the hot tomato sauce and cook for 3-4 minutes until all the prawns are pink, opaque and piping hot. Add the parsley to the prawns and sauce, and stir thoroughly.
- Drain the pasta and return to the hot pan. Stir the prawn and caper sauce into the pasta. Divide between 2 bowls. Serve
Chicken
Lemon and Garlic Chicken
Ingredients
- 4 chicken fillets cut into strips
- 1tbsp plain flour
- freshly ground pepper
- 2tbs oil
- 1 onion, sliced
- 1 clove garlic, sliced
- 200g brown rice
- 1 leek, thinly sliced
- 1 tbsp chopped coriander/parsley
- 1 lemon (if using dried herbs add half the amount stated for fresh )
method
- Coat the chicken in flour seasoned in pepper
- Heat the oil and sauté the onion and garlic in pan for two minutes over medium heat.
- Add chicken and brown.
- Meanwhile cook the rice
- Add the leeks and herbs to the chicken.
- Cut 4 slices of lemon and add them to pan.
- Squeeze the juice from the rest of the lemon into the pan.
- Continue cooking over a medium heat for 15 minutes.
- Add a little water if required.
- Serve the chicken on a bed of rice, topped with a slice of lemon
Lightning British Turkey Fillets
Ingredients
- 4 turkey fillets or escalopes
- 40gr margarine or butter
- 1 tbsp oil
- 1 onion, peeled and sliced
- 1 red pepper, de-seeded and thinly sliced
- 1 tbsp flour
- 200ml lager or pale ale
- 150ml chicken stock
- ½ tsp dried thyme
- 1tbsp sugar
- salt and freshly ground black pepper
- 4tbsp single cream
- chopped parsley to garnish
method
- Split the fillets or escalopes in half through the centre with a sharp knife to give 8 thin slices.
- Season the turkey with salt and pepper.
- Heat the butter or margarine and oil in a pan until melted,
- Fry the turkey for 3-4 minutes each side until golden brown.
- Remove from the pan.
- Fry the onion and pepper in the same oil until soft and lightly coloured.
- Stir in the flour and cook for 1 minute, then gradually add the lager and stock and bring to the boil.
- Add the thyme sugar and seasonings.
- Replace the turkey and simmer for about 8-10 minutes until tender.
- Stir in the cream, adjust the seasonings and reheat gently.
- Serve sprinkled with chopped parsley.
Salads
Pasta salad on lettuce
Ingredients Preparation time: 5 minutes Cooking time: 10 minutes(serves 4)
- 200g pasta (twists or shells if available)
- 2 tomatoes, washed and cut into chunks
- Quarter of a cucumber, washed and cut into chunks
- 1 tablespoon raisins
- 225g tin of tuna
- 3 tablespoons natural yoghurt
- 2 tablespoons low calorie mayonnais
- 4 large lettuce leaves, rinsed and shaken dry
- 3 spring onions, washed and sliced
Method
- Cook the pasta in boiling water for the time stated on the packet.
- Drain and place in a large bowl.
- Add the tomato, cucumber, raisins and tuna to the bowl and stir together.
- Add the yoghurt and mayonnaise and blend in.
- Divide into 4.
- Serve each portion on a lettuce leaf and scatter with sliced spring onions and sprouting broccoli.
Alternatives
- Use cherry tomatoes instead of chopped tomatoes.
- Add 25g toasted cashew nuts.
- If low calorie mayonnaise is unavailable, use standard mayonnaise but add half the amount and top up with more yoghurt
Prawn and Rice Salad
Ingredients
- 225g cooked peeled prawns, fresh or frozen
- 90g cooked long grained rice, chilled
- 1 x 225g tin pineapple pieces, in natural juice, drained
- ½ cucumber, diced
- 25g mixed nuts, roughly chopped (optitional)
- 1 x 15ml (1 tablespoon) Low fat mayonnaise
- a few whole prawns to garnish
method
- In a large bowl, mix together the prawns, rice, pineapple, cucumber and nuts.
- Stir in the dressing.
- Garnish with prawns and serve with crusty wholemeal bread and salad
Chicken Salad
- 3 1/4 cups chicken, cooked, cubed, skinless
- 1/4 cups celery, chopped
- 1 Tbsp lemon juice
- 1/2 tsp onion powder
- 1/8 tsp salt
- 3 Tbsp mayonnaise, lowfat
In a large bowl, combine all ingredients with chilled chicken and mix well. Makes 5 servings.
Yogurt Salad Dressing
- 8 oz plain yogurt, fat free
- 2 Tbsp dill, dried
- 1/4 cup mayonnaise, fat free
- 2 Tbsp chives, dried
- 2 Tbsp lemon juice
Mix all ingredients in bowl and refrigerate. Makes 8 servings
Kathy’s quiche
Ingredients:
- 1 ptk. Precooked rice. (flavoured if preferred)
- Mixed vegetables
- 250 g Cottage Cheese
- 3 eggs.
Method
- Partially cook mixed veg. Empty rice into ovenproof dish and spread across base, not too thick. Add mix veg. Mix cottage cheese and eggs together, and pour mixture over vegetables. Bake at about 180 degrees until firm to touch and a nice golden colour as all the good books say.
- This is the basic recipe; there are all sorts of variations. I’m sure you will have your own favourite fillings; the good bit about this one is no pastry .So if you watch what you do put in, it could be a healthy meal.
Rhubarb in Jelly
Ingredients
- Rhubarb
- Sugar free jelly crystals any flavour (the blackberry or strawberry flavour is particularly delicious)
- Plain or vanilla low fat yogurt
Method
- Fill a 2pint bowl with washed cut up rhubarb
- Cover bowl with plate or pierced cling film
- Microwave on simmer until cooked, stir once during cooking (approx 10 minutes)
- Remove from microwave and stir in 1 packet of sugar free jelly crystals whilst it is still very hot, These crystals take a good 5minutes stirring to dissolve.
- When mixture is cold place in fridge until set.
- Serve with yogurt or on it’s own
Cakes
“Ann’s Fat-Free Fruit Cake”.
Sugar Warning: use sparingly.)
Oven setting to 375 degF, 170degC
Use non-stick 2 lb loaf tin or 6 inch cake tin, base-lined with siliconised baking parchment, or fully-lined for a non-stick tin.
Ingredients
- 7oz self-raising flour
- 1 lb dried mixed fruit (currants, raisins, sultanas)
- 1 tsp ground mixed spice
- 2 oz soft brown sugar
- 4 tablesp powdered dry skim-milk
- 1 tablesp marmalade or apricot jam
- 1 tsp molasses or black treacle
- 1 cup stewed pureed apple
- 2 egg whites, whisked until frothy but not stiff
- 5-7 tablesp liquid skimmed milk
Method
- Mix all ingredients in the order listed above until ‘soft-dropping’ consistency:
- adjusting amount of milk to give required consistency.
- Bake for approx. 40 min, until firm.
ALTERNATIVE slight OIL VERSION
- Substitute egg whites.
- Use 2 oz of stoned dates and 2 tsp sunflower oil
- (Soak dates for 15 min then add oil & either blend in electric blender or beat with a fork until smooth.)
Rhubarb Cake
Ingredients
- 3oz butter
- 3oz caster sugar
- 2 eggs
- 3oz self raising flour
- 1lb rhubarb
- 1tbsp demerara sugar for the topping
- 2 ½ oz butter
- 3oz plain flour
- 1oz caster sugar
Method
- Preheat oven to 190 c.
- Grease a 8in round cake tin. Cream the butter and sugar, beat in the eggs, fold in the flour and a pinch of salt.
- Slice the rhubarb into 1in pieces and toss in the demerara sugar.
- To make the topping, rub the butter into the flour and stir in the sugar
- Pour the cake mix into the tin and arrange the rhubarb on top.
- Sprinkle the topping over and bake for 40-45 mins.
- Serve with a dollop of double cream
Smoothie
Refreshing Summer Fruit Smoothie
Ingredients Makes an ideal summer-time snack or after dinner treat
- 3 – 4 large strawberries
- ½ banana
- Small handful raspberries
- 150ml Alpro Soya milk
Method
- Cut strawberries and banana into large chunks
- Place all fruit in a large cup or bowl and blend using a hand-held electric blender or mach using the back of a fork until smooth and ‘pulpy’
- Pour in Alpro Soya milk and mix well
- Serve in tall glasses with a sprig of mint and ice cubes
Vegetable Stir Fry with Noodles
Serves 2
Ingredients
- 2 individual packets steam fresh vegetables
- 1 Packet Amoy stir fry sauce
- 1 packet Amoy straight to wok noodles
Method
- Heat 2 teaspoons olive oil in a deep non stick frying pan or wok
- Add the vegetable mix, plus any extra you fancy, for example - broccoli, peas, chopped leaks, pineapple cubes, mushrooms.
- Cook over a medium to high heat until veg are cooked, add sauce, coat veg, then add noodles.
Serve immediatly
Virtual Fat Free Chips
Ingredients
- 2 Lbs of maris piper potatoes
- fry light oil
Method
- Peel potatoes and cut into 1cm thick chips place in a pan of lightly salted boiling water and cook for 5 mins.
- Drain and place on kitchen paper for 10mins to dry and then return them to a dry pan, put lid on and shake to rough up the edges
- Spray a non-stick baking tray with fry light oil, add chips, spray again and bake in a pre heated oven at 240c/475f or gas mark 9 for 30 min, turning occasionally until golden.
War Time Pie
Ingredients:
- ½.lb diced potatoes
- ½.lb cauliflower
- ½.lb diced carrots
- ½.lb diced swede
- 3 spring onions
- 1 teaspoon vegetable extract
- 1 tablespoon oatmeal
- A little chopped parsley
Method:
- Cook everything together with just enough water to cover, stirring often to prevent it sticking to the pan. Let the mixture cool.
- Spoon into a pie dish, sprinkle with chopped parsley.
- Cover with a crust of potatoes or wholemeal pastry.
- Bake in a moderate oven until golden brown.
- Serve hot with gravy
Slow-cooked Curly Kale
Ingredients
- 1kg/ curly kale
- 2 tbsp olive oil
- 2 tbsp freshly chopped parsley
- salt and pepper
Method
- Take the leaves of the kale off the stalks and shred the leaves.
- Heat the oil in a large saucepan. Add the kale leaves, cover and cook over a low heat until the kale is tender.
- Season with salt and pepper, stir in the parsley and serve at once.
* * * *
Kale is considered to be one of the most highly nutritious vegetables, with powerful antioxidant properties and is anti-inflammatory
Kale is very high in beta carotene, vitamin K, vitamin A, vitamin C, lutein and zeaxanthin and reasonably rich in calcium.
Some other cooking methods
- Cook kale like cabbage. Wash it well. Trim the tough stalks off. Slice up the leaves. Boil or steam until tender - about 5 minutes. Really tasty. But serve immediately as it tastes grim cold.
- Stir fry - trim the stalks and slice the leaves into strips. Stir fry in sesame oil in a wok for 5 minutes. Throw in a handful of sesame seeds and a little soy sauce or tamari.
- Hot! Hot! Hot! Trim stalks. Slice leaves. Steam or stir fry until tender. Mix with a tablespoon of sweet chilli sauce.
- Saute. Trim stalks. Slice leaves. Saute (covered) in a large pan in a little melted butter for up to 5 minutes. Stir often to prevent burning. Serve with some freshly grated nutmeg.
- Creamy. Trim stalks. Slice leaves. Peel & crush 2 cloves of garlic. Cook gently in a little oil with the kale for about 5 minutes, until soft. Stir in 2 tablespoons half fat creme fraiche. Season to taste.
- As with all kale recipes, serve them immediately - ideally on warmed plates (just like Granny used to!). It goes cold really quickly and doesn't taste so good when cold.
|
