Healthy Snack Box

Tomato Salsa

2009-03-24T03:47:00.000-07:00

Ingredients

2 green chillies (deseeded and finely chopped)
4oz (110g) red onion (finely diced)
8oz (225g) tomatoes (chopped into small pieces)
8oz (225g) cucumber (peeled and cut into small pieces)
2 tablespoon fresh coriander leaves (chopped)
3 tablespoon (45ml) fresh lemon juice
salt and pepper to taste

Method
Mix all the ingredients together.
Serving suggestion
serve with chopped vegetables.

Chinese vegetables

2007-12-18T15:31:00.001-08:00

Ingredients

6 fl oz (175ml) chicken or vegetable stock (1/4 stock cube)
1 carrot (cut into batons)
1 onion (sliced thinly)
5 mushrooms (sliced into thin strips)
4oz (110g) broccoli (cut into florets)
1 inch (2.5cm) piece ginger (chopped finely)
8 baby corn (cut into halves)
1 Chinese cabbage
1 clove of garlic (chopped finely)
2 tablespoons (30mls) soy sauce
1 tablespoon corn flour
1 teaspoon sugar
1 tablespoon (15ml) vegetable oil

Method

chop vegetables and stir fry (see earlier recipe for timings)
Add the ginger, garlic and chicken stock and simmer gently for approximately 10 minutes.
Remove the vegetables using a slotted spoon and place them to one side.
mix together the corn flour and soy sauce in a small bowl until it makes a smooth paste. Add this mixture to the chicken stock, stirring continuously and simmer for one minute, the sauce should begin to thicken.
Add the sugar and stir until the granules dissolve.
Place vegetables back into the sauce, stir well and then serve.

Serving suggestion

Serve with rice or noodles

Mushroom & Bean burgers

2007-10-27T13:02:00.000-07:00

Ingredients

1 tablespoon (15ml) vegetable oil
1 onion (finely chopped)
1 garlic clove (crushed)
1 teaspoon each of ground cumin and coriander
9oz (250g) mushrooms (finely chopped)
2 cans 300g cannellini beans (drained and rinsed in a sieve)
2 tablespoon (30ml) fresh parsley (roughly chopped)
Sesame buns and salad
salt and pepper

Method

Put 1 can of drained cannellini beans in a blender or food processor and process to a coarse paste. Alternatively put them into a large bowl and mash with a potato masher.
Heat the oil in a pan, add the onion, garlic and cook for 3-4 minutes, stirring occasionally until softened. Add the mushrooms to the pan and cook for a further 2 minutes until they are tender. Add the ground spices and stir thoroughly.
Stir together the mushroom mixture, remaining can of drained cannellini beans and the bean paste and chopped parsley. season to taste with salt and pepper.
When the mixture is cool enough to handle shape it into eight burgers with floured hands.
Grill over a medium heat for 5-10 minutes turning once or alternatively bake in a pre-heated oven at gas mark 5 or 190'C for 10 minutes

Makes about 8 burgers

Serving suggestion

Serve in a sesame bun with side salad and ketchup

Tortilla (Spanish omelette)

2007-10-14T06:48:00.000-07:00

Ingredients

1 medium onion (cut into thin slices)
1 green pepper (deseeded and cut into slices)
1 yellow/red pepper (deseeded and cut into slices)
5 mushrooms
7 cherry tomatoes
10 oz (275g) or about 8 small salad potatoes (cleaned and cut into slices)
3 tablespoons (45mls) olive oil or vegetable oil
4-5 large eggs
Salt and pepper to taste

Method

Place the potato slices in a small saucepan and cover with boiling water. Bring to the boil and cook for 5 minutes, until the potatoes are tender. Drain and set aside.
Heat 2 tablespoons of the oil in a large frying pan, until it's hot, add the onion and pepper slices. Turn the heat down and cook the vegetables for 10-15 minutes, until very tender.
Break the eggs in a large bowl and whisk thoroughly, season to taste. Add the cooked potatoes, onions and peppers, and stir well.
Put the frying pan back on the heat, add the rest of the oil and turn the heat back up to a medium setting. Pour the eggs and vegetable mixture into the frying pan. Turn the heat down once again to a low setting and cook the omelette, very gently, until there is virtually no liquid egg left on it's surface.
To finish the omelette, place the frying pan under a grill. Cook for about 3 minutes, until it is set.

This will serve 2-3 people as a main dish

Serving Suggestion

Serve hot or cold, cut into wedges, serve with a side salad

Vegetable stir fry

2007-09-17T08:24:00.000-07:00

ingredients

1 large carrot (sliced into thin strips)
2 small or 1 large pepper- red, green or yellow (sliced into thin strips)
1 large onion (sliced into thin strips)
1 packet of bean sprouts
5 mushrooms (sliced into thin strips)
1 chilli (finely chopped)
2 cloves of garlic (finely chopped)
1 small piece of ginger (finely chopped)
1 dessertspoon (10ml) vegetable oil
1 tablespoon (15ml) of honey
2 tablespoon (30ml) of soy sauce

Method

Heat the oil in a wok or a large frying pan and add the onions, chilli, garlic and ginger. Fry for approximately 2 minutes.
Next add the carrot and pepper to the pan and continue to fry for approximately 4 minutes.
Finally add the mushrooms, bean sprouts, honey and soy sauce and fry for another 2 minutes.

Serving Suggestion

serve with noodles or rice.

Carrot & Coriander soup

2007-09-15T15:49:00.001-07:00

Ingredients

2-3 large carrots (chopped)
1 onion (finely chopped)
1 tablespoon (15ml) vegetable oil
1 pint of vegetable stock (1 stock cube)
A handful of fresh coriander (roughly torn)

Method

Heat the oil in a pan and stir in the onions.
Add the carrots and the stock and simmer until the carrots are soft.
Add the coriander.
Blitz the mixture in a food processor or blender until smooth.
Return to the pan, season to taste and gently reheat.

Serving Suggestion

Serve with crusty bread.

Fruit Crumble

2007-01-21T09:18:00.000-08:00

Ingredients
For the filling:

1lb (450g) cooking apples, rhubarb, gooseberries, damsons, plums, blackberries or other seasonal fruit.
1oz (25g) soft brown or golden caster sugar

For the crumble:

6oz (150g) wholemeal self- raising flour
3oz (75g) sunflower margarine
2oz (50g) soft brown or golden caster sugar
1oz(25g) porridge oats
Half a teaspoon ground cinnamon

method

Turn oven on to gas 5/190`C/375`F
Prepare the fruit according to type, peel, core and slice the apples, rhubarb or gooseberries, and cook, with the sugar,in a little water until softened,remove the stones from the damsons or plumbs and cut into quarters, gently rinse the blackberries. Put it all into an oven proof dish.
Prepare the crumble, sift the flour into a bowl. Rub the margarine into the flour until the mixture resembles into fine breadcrumbs. Stir in the sugar and porridge oats.
Sprinkle the crumble mixture evenly over the fruit and press down lightly with the back of a spoon, then level
Bake for about 40-45 minutes or until the top is golden brown.

Serves about 4 people.

Fruit & Oat Cookies

2007-01-18T05:49:00.000-08:00

ingredients

4oz(110g) medium oatmeal
2oz (50g) wholemeal self-raising flour
Pinch bicarbonate of soda
1 and half teaspoons mixed spice
1 small piece grated fresh ginger, or 1 teaspoon ground ginger
1oz (25g) brown sugar
1 apple (peeled, cored and grated)
2oz (50g) dried apricots (chopped)
2oz (50g) raisins or sultanas
2 table spoons (30mls) 100% apple juice
1 egg (beaten)

method

Pre-heat oven to gas mark 4/180`C/350`F
Grease 2 baking sheets and dust very lightly with flour.
Mix all the ingredients thoroughly in a large bowl. Add a little more apple juice if the mixture is too stiff, but don't let it get over sloppy.
Using a tablespoon, drop spoonfuls of the mixture onto the baking sheets, leaving plenty of space between each cookie.
Bake for 10-15 minutes or until golden brown.
Remove from oven. Leave for 5 minutes before removing the cookies to a wire cooling rack.

Makes approximately 20 biscuits

Vegetable Lasagne

2007-01-16T04:12:00.000-08:00

ingredients

10-12 strips lasagne
2 onions (finely chopped)
1 clove of garlic (crushed)
12 oz (350g) mushrooms (thinly sliced)
12 oz (350g) courgettes (thinly sliced)
1 red pepper (chopped into small cubes)
1 can (400g) chopped tomatoes
1 tablespoon (15mls) tomato puree
Mixed herbs, salt and pepper to taste
White sauce
2 oz (50g) Cheddar cheese

method

Pre-heat oven to gas mark 4/180`C/350`F
Gently fry onion for a few minutes until browned.
Add mushrooms, courgettes and red pepper, fry until softened.
Add herbs, tomatoes, tomato puree.and continue to fry.
Meanwhile prepare White sauce (See fisherman's Pie for white sauce recipe)
Lightly grease a 2.3 litre/4 pint ovenproof dish and put a layer of vegetable sauce in. Cover with lasagne and then a layer of cheese sauce.Repeat the layers ending with a layer of cheese sauce.
Cover with cheese and bake for 35-40 minutes or until the cheese is bubbling and golden brown.

Serving suggestions

Serve with salad and a crusty roll or extra vegetables.

To make meat lasagne add lean minced meat e.g beef, turkey etc with the onion and fry until browned and continue from step 3

Carribbean squash & sweet potato stew

2007-01-13T16:16:00.000-08:00

ingredients

3 medium onions (finely sliced)
1 clove of garlic (crushed)
Half a teaspoon of dried red chilli flakes or fresh chilli (without seeds)
Half teaspoon ground allspice
400g tin of chopped tomatoes
1 small butternut squash - peeled, seeded and cut into small chunks)
1lb sweet potatoes (peeled and cut into small chunks) pepper to taste
400g can blackeye beans
1 tablespoon (15ml) vegetable oil

method

Fry onions in the oil until they have softened
Add remaning ingredients, except the blackeye beans. Cover and cook on a medium low heat for approximately 20 minutes, until the squash and the potatoes are soften
Just before you are ready to serve the stew add the blackeye beans and cook for about 5 minutes to heat them through.

Serving suggestions

Serve with rice or a jacket potato with salad

Vegetable Curry

2007-01-08T15:56:00.000-08:00

ingredients

2 cloves garlic (peeled and chopped finely)
1 onion (chopped)
8oz (225g) mushrooms (chopped)
4oz (110g) cauliflower (in small florets)
1 red or green pepper
1 teaspoon chopped ginger
400g tin of chopped tomatoes
1 teaspoon cumin
1 small red or green chilli, chopped (remove seeds for a milder curry)
1 teaspoon turmeric
Half a teaspoon garam masala
Handful of chopped coriander to finish
Salt and pepper to taste

method

Heat a small amount of oil (about 2 teaspoons) and gently fry the garlic and chopped onions until they are soft.
Add mushrooms, pepper and cauliflower and fry slightly.
Add the ginger, tomato and all of the spices, stir well cover and allow to simmer for about 15 minutes or until the vegetables are soft.
Season to taste add a handful of chopped coriander. Stir and serve.

Fisherman's Pie

2007-01-08T14:57:00.000-08:00

ingredients

2lb (about 1kg ) potatoes
2oz (55g) grated cheese (optional)
1lb (450g) white fish
7oz (200g) or 1 cup of frozen peas
2 hard boiled eggs (sliced-optional)
8oz (225g) mushrooms (sliced)

method

Pre-heat oven to gas mark 6/200`C/400`F.
Peel potatoes and boil in a saucepan of water until cooked and drain.
Cook fish in a pan with a little water for 20 minutes. when cooked, remove skin and bones then flake into small pieces.
Boil frozen peas in a saucepan of water until cooked and drain.
Make a white sauce(or see below for white sauce recipe)
Mash potatoes with a little margarine and milk. Add black pepper for extra seasoning.
Put fish, peas, mushrooms and sliced egg in an ovenproof dish.
Pour sauce over.
Spoon the potato on top and sprinkle with cheese.
Bake in pre-heated oven for about 30 minutes, until the potato topping is golden brown

Crumpet Pizzas

2007-01-08T13:24:00.000-08:00

ingredients

Crumpets
Tomato Puree
Olive oil (optional)
A selection of your favourite vegetables e.g onions, mixed peppers, mushrooms, tomatoes, sweetcorn and grated cheese.

method

Pre-heat oven to gas mark 6/200`C/400`F
If using oil put the tomato puree into a bowl mix in the olive oil until you have a smooth paste
Spread the tomato puree paste over the top of the crumpets.
Cut the vegetables into slices and arrange as many as you like on top of the crumpets
Sprinkle the top of the crumpet with grated cheese.
Place the finished crumpets on a baking tray and cook it in the pre-heated oven for 10-15 minutes.
Once cooked allow to cool for a few minutes as the topping will be very hot.

Minestrone Soup

2007-01-07T13:10:00.000-08:00

ingredients

1 tablespoon (15mls) vegetable oil
1 medium onion (finely chopped)
400g tin chopped tomatoes
1 vegetable stock cube
1oz (25g) pasta (broken into small pieces)
1 tin (300g) cannellini beans
4oz (110g) frozen green vegetables e.g green beans
2 medium carrots (finely chopped)
1 leek (halved and sliced)

method

heat the oil in a large saucepan, add the onion and cook, stirring constantly over a low heat until softened.
make the stock cube into a paste using a little water. Pour the paste, tomatoes and two cans worth of water to the saucepan
increase the heat and bring to the boil.
drain the cannellini beans in a sieve and rinse with cold water.
add pasta, cannellini beans and green vegetables to the soup, stir well and bring back to the boil. Coverand simmer for 10 minutes or until the pasta is cooked.
ladle into bowls

Serving suggestion

serve with crusty bread.

Vegetable Broth

2007-01-07T11:49:00.000-08:00

ingredients

1 can (about 400g) haricot beans or baked beans
1 tablespoon (15ml) vegetable oil
1 medium onion (chopped)
1 clove garlic (chopped, optional)
2 medium carrots (chopped)
4 oz (110g) green beans (chopped)
4 tomatoes (chopped)
Black pepper
1 and half pints (845mls) of water
1 vegetable stock cube

method

heat the oil in a large saucepan add the onion,carrot,green beans and garlic (if using), cook for a few minutes.
make up the stock cube with boiling water,add to the saucepan and bring to the boil.
add black pepper to taste and simmer on a medium heat for approx 30 minutes
now add the tin of beans and tomatoes and cook for a further 10 minutes.
ladle into bowls.

serving suggestion

serve with crusty bread.

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2007-01-06T09:10:00.000-08:00

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