Tamarind - A bean-like pod with a tart flavor, it is available as a dried shelled fruit, a block of compressed pulp, a puree or a concentrate, it adds a sweet-sour flavor to dishes.
Bok Choy - (Chinese chard, Chinese white cabbage or pak choy). Separate the leaves and wash well before use. A smaller variety is known as Shanghai or baby bok choy - use it in the same way.
Recipe - Broccoli with Nuts and Seeds
May 22nd, 2008 by Susan
Recipe - Broccoli with Nuts and Seeds
Heat a frying pan over moderate heat, add 50g (1.75 oz) sunflower seeds and 50g (1.75 oz) cashew nuts and stir until golden. Set aside. Over low heat, heat 1 tsp ground cumin until it browns, then stir in the seeds, nuts and 1 seeded and chopped red chili. Sprinkle with 2 tsp soy sauce. Steam 500g (1 lb) broccoli florets for 5-8 minutes until tender. Serve topped with the nuts and seeds.
Serve 4
Nutrition Per Serve : Protein 11.5 g; Fat 12.5 g; Carbohydrate 3 g; Dietary Fibre 7 g; 715 kJ (150 cal)
Frittata Recipe
May 16th, 2008 by Susan
Frittata Recipe
1 tbsp olive oil
1 onion, sliced finely
2 cloves garlic, crushed
1 large potato, thinly sliced
2-3 zucchini, grated or finely sliced
200g (6.5 oz) mushrooms, sliced
1/2 cup (30g /1 oz) chopped fresh basil
1/2 cup (30g/1 oz) chopped fresh mint or parsley
6 eggs, lightly beaten
Heat the oil in a 20cm (8 inch) wide, heavy-based, non-stick frying pan. Add the onion and garlic and cook gently for 2-3 minutes without browning. Add the potato, cover and cook for 10 minutes, or until tender, turning occasionally. Add the zucchini and mushrooms, turn to combine, and cook for 5 minutes. Mix through the herbs, then pour the eggs over the top. Cook over low heat until the eggs are set on the bottom.
Place under a preheated grill to set the top (wrap foil around the pan handle to protect it). Turn out and cut into wedges. Serve hot or cold with a green salad and some bread. If serving cold, chill until serving time.
Frittata is an easy to make, always popular and very nutritious. Slice the vegetables in the food processor to save time and vary the recipe by using other vegetables.
Recipe - Stir Fried Vegetables
May 6th, 2008 by Susan
Recipe - Stir Fried Vegetables
Ingredients:
1 tsp sesame oil
2 tbsp peanut oil
1 clove garlic, crushed
2 tbsp grated fresh ginger
2 carrots, cut into julienne strips
1 red capsicum, roughly chopped
2 zucchini, sliced
200g (6.5 oz) broccoli, cut into florets
4 spring onions, cut into lengths
1 bunch (500g / 1 lb) bok choy, roughly chopped
100g (3.25 oz) oyster mushrooms
2 tbsp sweet chili sauce
2 tbsp oyster sauce
2 tbsp soy sauce
Heat the sesame and peanut oils in a wok or large, heavy-based frying pan. Over high heat, add the garlic and ginger and stir-fry for 1 minute. Add the carrot, capsicum, zucchini and broccoli and stir-fry over high heat for about 3 minutes. Add the spring onion, bok choy and mushrooms and stir-fry for another 2 minutes, or until the bok choy is slightly wilted. Mix together the sweet chili sauce, oyster and soy sauces in a small bowl. Pour over the vegetables and stir until the sauce is heated through.
Serves 4-6
