Mince and Tomato Bean Hotpot

Mince and Tomato Bean Hotpot

Ingredients

1 tbs extra virgin olive oil

400 g canned cannellini beans  (drained, rinsed)

500 g Low fat lamb mince

1 red onion chopped fine

1 garlic clove (crushed)

750 ml pasta sauce

1 cup tomato (chopped)

1/4 cup parsley (finely chopped)

1/4 cup feta (crumbled)

1/4 tsp smoked paprika

Method

1. Heat half the oil in a large saucepan over medium heat, brown mince and set aside.

2. Heat remaining oil and cook red onion, garlic and paprika. Cook until tender.

3. Add pasta sauce, mince, tomatoes, beans and parsley. Stir well.

4. Cover and bring to a gentle simmer until meat is cooked through. 

5. Spoon into individual bowls and sprinkle with feta cheese. 

Optional

Put into preheated oven/grill for 10-15 minutes until cheese has melted and is starting to lightly brown.

Cool for 5-10 minutes and serve with seeded bread or toast.

Recipe Stars

Cannellini beans are rich in fiber, containing both soluble and insoluble fibre, which can help promote digestive health.

Parsley contains a compound called apiol, which can increase the body's thermogenic activity, helping to burn excess fat.

Rice and Nutmeg Pudding

Rice and Nutmeg Pudding

Ingredients

800ml (1 pint) milk

40g (1 oz) basmati Rice

45ml (3 tablespoons) unrefined caster sugar

2.5ml (1/2 teaspoon) freshly grated nutmeg

Method

1. Grease an ovenproof dish and pour in the milk. Add the rice, 30ml (2 tablespoons) of the sugar and the nutmeg. Then, bake in a preheated moderate oven, 160 °C (325 °F, Ga Mark 3) for 2 hours.

2. Allow to cool, then sprinkle with remaining sugar, and place under grill to melt sugar until it turns golden.

Serve chilled.

Recipe Stars

Cow's milk contains high-quality protein, calcium, potassium, and B vitamins.

Nutmeg provides antioxidants and anti-inflammatory compounds when used in small amounts.

Quote of The Day

When you are offended at any man's fault, turn to yourself and study your own failings. Then you will forget your anger. Epictetus

One-Pan Stewed Beans with Tomatoes and Spinach

One-Pan Stewed Beans with Tomatoes and Spinach 

Ingredients

2 (15-ounce, about 425.24 grams) cans cannellini beans, drained and rinsed

2 tablespoons extra-virgin olive oil

1 clove garlic, minced

1 container cherry tomatoes, halved

1/4 teaspoon salt

2 tablespoons water

3 packed cups of baby spinach

3 teaspoons lemon juice

Freshly ground black pepper, to taste

Method

1. Heat the oil in a large pan over medium heat. Add the garlic and mix in. 

2. Add the tomatoes and salt and stir to combine. Cover with a lid, and cook until the tomatoes are soft, 4 to 5 minutes.

3, Stir the beans and add water into the tomato mixture. Cover and simmer  for 2 to 3 minutes.

4. Add the spinach and stir in.

5. Turn the heat off and add the lemon juice and pepper. 

Serve with seeded bread

Recipe Stars

Cannelli beans provide about 17 grams of protein and 11 grams of fibre per cup. They support digestion, blood sugar balance, and heart heath.

Spinach-derived phytochemicals have antioxidant capacity, anti-inflammatory properties, as well as anti-macular degeneration potential and neuroprotective functions.

Quote of The Day

We first make our habits, and then our habits make us.

---John Dryden

Hidden Vegetable Pancakes

Ingredients

1 1/2 cups of mixed whole wheat and half all-purpose flour

1 teaspoon baking powder

1/4 teaspoon salt

1 1/2 cups milk

3 beaten eggs

3 cups shredded veggies (For e.g. combination of zucchini, carrot and sweet potato)

Method

Preheat a pan over medium low heat.  

In a bowl, mix together the dry ingredients.  In a separate bowl, add the milk to the beaten eggs.  

Add the wet ingredients to the dry and mix.  

Stir in the shredded vegetables.

Add about a teaspoon of oil to your pan and heat.  

Using a 1/4 measuring cup, pour the batter into the hot pan and spread evenly.  

Cook for 2-4 minutes and then flip and repeat.  When bubbles rise to the surface it's time to flip.  

You may need to lower the heat after the first or second batch.  

Recipe Stars

All vegetables provide key vitamins, minerals, and fibre. Sweet potatoes are an excellent source of anti-inflammatory antioxidants.

Zucchini contain flavonoids such as zeaxanthin, lutein, and carotenes which have many health benefits.

Quote of The Day

"Is the spring coming?" he said. "What is it like?"...

"It is the sun shining on the rain and the rain falling on the sunshine...” 

― Frances Hodgson Burnett, The Secret Garden

Tuna Rice Bowl

Tuna Rice Bowl

Ingredients 

Rice of choice (long grain is healthier)

Canned tuna in spring water

Avocado

Spanish onion

Lebanese cucumber

Grated carrot

eggs (either boil, scramble or fry eggs)

Greek yogurt (you can use mayonnaise for a less healthy option)

Dash of soy sauce

Method

1. Cook rice according to instructions.

2. While rice is cooking prepare eggs.

3. When rice is ready, divide into bowls.

4. Top each bowl with diced cucumber, grated carrot, avocado, drained tuna, sliced Spanish onion, the eggs and Greek yoghurt with a dash of soy sauce. (can add chilli flakes for extra oomph)

Recipe Stars

A daily avocado may improve a blood marker linked to heart disease (LDL).

Cucumbers contain high amounts of Cucurbitacin B which may help fight liver, breast, lung and prostate cancer. 

Quote of The Day

There is a pleasure in the pathless woods,

There is a rapture on the lonely shore,

There is society, where none intrudes,

By the deep sea, and music in its roar:

I love not man the less, but Nature more

― Lord Byron

Broccoli Pesto Pasta

Ingredients

1 medium head of broccoli 
Cashew nuts, ¼ cup
Fresh basil leaves 30g (1 oz)
Garlic, 1 clove
Lemon juice, 2 tbsp
Lemon zest of ½-1 lemon
Olive oil, ¼ cup)
Pasta, 300g (10.5 oz)

Parmesan cheese to serve

Method

1. Lightly steam the broccoli florets until just cooked.

2. In a food processor, combine the steamed broccoli, cashew nuts, basil, garlic, lemon juice, lemon zest, and olive oil. Blend until smooth.

Cook the Pasta until al dente.

Reserve some pasta cooking water.

Mix the pasta with the broccoli pesto, adding reserved pasta water as needed to achieve the desired consistency.

Serve with Parmesan cheese.

Recipe Stars

Sulforaphane is present in cruciferous vegetables, such as broccoli, when damage to the plant (such as from chewing or chopping during food preparation) occurs. Sulforphane has antioxidant and anti-inflammatory properties, as well as cancer prevention and improved heart health.

Quote of The day

Without debate, without criticism no administration and no country can succeed and no republic can survive.— John F. Kennedy

Cauliflower and Pea Alfredo Pasta

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