Simple, Healthy and Cheap Cooking

Cauliflower and Pea Alfredo Pasta

Ingredients (for two)

Cauliflower, 1 large head

Milk, 1 cup

Parmesan cheese, 1/2 cup

Fettuccine pasta, 4 ounces (approximately 113.4 grams)

Peas, 1 cup

Salt, pepper to taste

Method

Prepare the Cauliflower Sauce

1. Steam or boil the cauliflower until it is tender.

2. In a blender, combine the cooked cauliflower, milk, Parmesan cheese, and your choice of seasonings. Blend until smooth and creamy.

3. In a pot of boiling water, cook the fettuccine according to package instructions.

4. Add the peas to the pot during the last minute of cooking.

5. Drain the pasta and peas.

6. Combining the drained fettuccine and peas with the cauliflower sauce.

Recipe Stars

Cauliflower contains sulforaphane, which increases the liver's detoxifying enzymes, which may protect brain, eyesight, and help prevent cancer.

Peas contain lutein and zeaxanthin (carotenoids) which help protect eyes against harmful light (like ultraviolet rays) and free-radical damage.

Quote of The Day

A lie can travel half way around the world while the truth is putting on its shoes.

― Mark Twain

Chicken & Vegetable Sausage Rolls

Ingredients

1 cup of wholemeal breadcrumbs

500g chicken breast

1 egg (reserve a tablespoon of egg to brush pastry)

1 zucchini finely grated

1/2 onion grated

1/4 cup of chopped coriander

1/4 cup of chopped parsley

4 sheets of lower fat puff pastry

1 tbsp sesame seeds

Tomato or chilli sauce

Method

Preheat oven to 200 °C and line 2 trays with baking paper.

1. Add breadcrumbs, chicken and egg to the food processor, process until well combined.

2. Add mixture to a bowl and mix in the grated vegetables and herbs. Add seasoning.

3. Place one pastry sheet on a floured surface and halve. Spoon an eighth of the mixture lengthways across the centre of each piece of pastry.

4. Fold one edge of pastry over and tuck in beside filling. brush over edge with a mix of beaten egg and milk. Then fold over other side to make a roll, pressing down lightly to seal.

Brush with remaining egg and milk and sprinkle with sesame seeds.

Bake for 25-30 minutes, until lightly browned and cooked through.

Serve with sauce.

Recipe Stars

Apigenin found in parsley improves brain neuron formation and strengthens the connections between brain cells.

Coriander provides cardiovascular support, neuroprotection, and anticancer benefits.

Quote of The Day

No one can give you what you want if no one knows what you want, child — Miranda Davis

Tinned Salmon Patties

Ingredients

1 cup of cottage cheese

400g can of drained, pink salmon

1/2 cup of finely chopped red onion

2 tablespoons chopped parley

1 cup of finely grated carrot (medium)

1 tablespoon lemon juice

1 egg

1/4 cup of oat bran

2 tablespoons toasted sesame seeds

Method

1. Combine the salmon. cottage cheese, onion, parsley, carrot, lemon juice and egg and form into four patties.

2. In another bowl, combine the oat bran and sesame seeds, and roll the patties in mixture, Place in refrigerator for 30 minutes.

3. Cook in a non-stick pan in small amount of oil, turning once.

Serve with seeded bread, beetroot, lettuce and tomato.

Recipe Stars

Cottage cheese is high in protein content and low in calories.

Salmon contains protein, omega-3 fatty acids, vitamin D, B vitamins, and calcium.

Oat bran has soluble fibre which can lower cholesterol levels and improve digestive health.

Quote of The Day

Rather than love, than money, than fame, give me truth. Henry David Thoreau (Walden)

Homemade Spring Rolls in Oven

Homemade Spring Rolls

Ingredients

1 carrot, grated

1 cup of cabbage, finely chopped

1 onion, finely chopped

200g chicken mince

4 tsp vegetable oil

1/2 cup tinned water chesnuts, finely chopped

300g frozen spring roll pastry

1 tbs soy sauce

1 tsp cornflour

Method

Preheat it to 425°F (220°C).

1. Mix grated carrot, cabbage, onion, and water chestnuts, in a bowl.

2. Heat 4 tsp vegetable oil in a frying pan.

3. Cook chicken mince until browned. Stir in vegetable mixture and soy sauce. Cook for 2 minutes. Then, set aside to cool.

4. Thaw spring roll pastry according to instructions. Place a wrapper on a flat surface with one corner pointing towards you.

5. Combine 2 tbs water and cornflour in a bowl. Brush edges of wrapper with cornflour mixture.

6. To make triangles, start by placing your filling in the center of the wrapper, then fold the bottom edge up over the filling to form a triangle. Next, fold the sides in towards the center and continue rolling until you reach the top, sealing the edges with cornflour and water.

7. Place the filled spring rolls on an oiled tray, brush them lightly with oil, and bake for about 20-25 minutes until they are golden and crispy, turning them halfway.

Recipe Stars

Water chestnuts contain a type of fiber called inulin, which can help support digestive health and promote the growth of beneficial gut bacteria.

Sulforaphane, a compound found in cruciferous vegetables like broccoli, cabbage and cauliflower may support heart health and blood sugar control.

Quote of The Day

Certain things, they should stay the way they are. You ought to be able to stick them in one of those big glass cases and just leave them alone. J.D. Salinger, The Catcher in the Rye

Tortillas, With Mince, Tomatoes and Avocado

Tortillas, with mince, tomatoes and avocado

Ingredients

500g lean beef mince

1 large tomato (or more)

1 avocado, peeled, seeded, coarsely chopped

1/2 cup mild taco sauce

8 medium burrito tortillas

30g of fajita or taco seasoning.

Method

1. Heat a large non-stick frying pan over high heat. Add the beef mince and cook, stirring to break up any lumps for 5 minutes or until mince is cooked through.

2 Add the fajita or taco seasoning and cook, stirring, for 2 minutes or until well combined. Remove from heat.

3 Place the tortillas on a clean board or plate. Spoon the beef mixture evenly among tortillas. Top with avocado, chopped tomato and taco sauce. Roll to enclose filling.

4 Return clean frying pan to high heat. Add tortillas and cook for 1-2 minutes on each side until crisp. Serve immediately.

Recipe Stars

Avocados are high in lutein, a dietary component associated with cognitive benefits.

Lean beef mince is a healthy option, as it is high in protein and essential nutrients like iron, zinc, and B vitamins.

Quote of The Day

Everyone is more or less mad on one point. Rudyard Kipling.

Easy Moussaka

Sauce

2 large eggplants, sliced and browned.

500g-750g lamb or beef.

1 large onion and 2 cloves of garlic

400g can of diced tomatoes or pasta sauce.

Topping

1 cup Greek yogurt mixed with 1 egg and 100g-200g Parmesan cheese.

Optional seasoning: cinnamon, oregano, salt/pepper

Method

1. Brown eggplant slices in olive oil; set aside.

2. To cook meat sauce, sauté onion & garlic, brown the meat, stir in tomato pasta sauce or diced tomatoes, and required spices. Simmer for 15-20 minutes.

3. Layer eggplant and meat mixture in a dish.

4. Spread Greek yogurt mixture on top. Bake at 200°C (400°F) for 30-40 minutes until golden.

Recipe Stars

Eggplants contain anthocyanins, which are believed to support neurogenesis by protecting brain cells from oxidative stress and inflammation.

Greek yogurt contains lactic acid, which is produced during fermentation and can aid digestion and support gut health.

Quote of The Day

Injustice anywhere is a threat to justice everywhere. Dr. Martin Luther King, Jr.

One-Pot Red Lentil and Sweet Potato Stew

Ingredients

1 medium, baked and mashed sweet potato

1 cup of red lentils

1 cup of coconut milk

2 cups of vegetable stock

1 can (14.5 oz) of diced tomatoes (about 400g)

Method

In a pot, combine all ingredients.

Bring to a boil, then reduce heat and simmer for 15-20 minutes until the lentils are tender.

Serve with seeded crusty bread.

Recipe Stars

The fermentation of dietary fibers like those found in lentils creates butyrate, a short-chain fatty acid, which can inhibit histone deacetylases (HDACs), which may influence gene expression and cellular functions. This interaction suggests that butyrate may be beneficial to weight management and metabolic health.

Th orange colour of sweet potato (beta-carotene) is converted into vitamin A, which helps protect your vision. Vitamin A and may lower your risk of cataracts and prevent dry eyes.

Quote of The day

I am no bird; and no net ensnares me: I am a free human being with an independent will. Charlotte Brontë, Jane Eyre