3 de­li­cious recipes from Jes­sica Se­pel’s cook­book Liv­ing the Healthy Life (Blue­bird)


LOSE IT! - - Healthy Living -


PREP TIME: 1 hour, in­clud­ing mar­i­nat­ing and cook­ing 4 x 180g salmon fil­lets, bones re­moved and skin on


• 75ml tamari

• 1 tbsp ponzu sauce

• 1 tbsp raw honey

• 1 tbsp se­same oil

• ½ tsp chilli flakes


• 1 tbsp vir­gin or­ganic co­conut oil

• 2 bunches pak choi, sliced

• ½ white cab­bage, shred­ded or grated

• 1 tsp grated gin­ger or ground gin­ger

• celtic sea salt • olive oil or se­same oil, for driz­zling • 1 tbsp se­same seeds • 2 tbsp thinly sliced spring onion 1. To make the mari­nade, mix all the ingredients in a shal­low dish. 2. Add the salmon and turn to coat in the mari­nade, then leave to mar­i­nate for up to 30 min­utes. 3. Pre­heat the oven to 200°C (180°C fan forced) and line a bak­ing tray with bak­ing pa­per. Trans­fer the salmon to the pre­pared tray and bake for 12–15 min­utes or un­til just cooked through. 4. To make the Asian greens, melt the co­conut oil in a wok or fry­ing pan over high heat. Add the pak choi, cab­bage, gin­ger, salt and a driz­zle of oil, and toss un­til cooked through. Sprin­kle the se­same seeds and spring onion over the greens and serve with the salmon.


PREP TIME: 35 min­utes, in­clud­ing cook­ing • 4 large por­to­bello mush­rooms, wiped clean, stems re­moved • 3 tbsp olive oil • hi­malayan pink rock salt and pep­per • 1 cup sliv­ered al­monds • 2 large hand­fuls of basil leaves • 2 large hand­fuls of flat-leaf pars­ley leaves • chilli flakes (op­tional) • basil leaves, to gar­nish 1. Pre­heat the oven to 180°C (160°C fan forced) and line a bak­ing tray with bak­ing pa­per. 2. Place the mush­rooms on the pre­pared tray and driz­zle half the olive oil on top. Sea­son with salt. 3. Pulse the al­monds, basil, pars­ley, re­main­ing oil and a good pinch of salt in a food pro­ces­sor un­til it forms a rough crumb. 4. Fill the mush­rooms with the stuffing and sprin­kle chilli flakes on top, if de­sired. 5. Bake for 20–25 min­utes or un­til the mush­rooms are cooked and the stuffing is golden. Gar­nish with basil leaves. Serve and en­joy.


PREP TIME: 45 min­utes, in­clud­ing cook­ing

Love your pasta? Me too! Here is the nu­tri­tious al­ter­na­tive that leaves you feel­ing sat­is­fied, mi­nus the bloat. Zoo­dles are zuc­chini spi­ralised into strips like spaghetti, and I’m con­vinced they ac­tu­ally taste bet­ter than pasta! The kids won’t even no­tice that you’re sneak­ing in ex­tra veg­gies. • 1 tbsp olive oil • 1 red onion, finely diced • 1 clove gar­lic, crushed • 1 stick cel­ery, finely chopped • 1 car­rot, finely diced • 400g lean or­ganic minced beef • 150g but­ton mush­rooms, sliced

• 3 truss toma­toes, finely diced, or 1 x 400g can or­ganic diced toma­toes • 1 cup veg­etable stock

• 1⁄ cup or­ganic tomato pas­sata 3 • 1 tsp worces­ter­shire sauce • 1 dried bay leaf • 4 thyme sprigs • celtic sea salt and ground pep­per • 4 large zuc­chini • shaved parme­san cheese and small basil leaves, to serve 1. Heat the olive oil in a large non­stick fry­ing pan over medium heat. 2. Add the onion, gar­lic, cel­ery and car­rot, and cook for 5 min­utes or un­til soft­ened. Add the mince and cook for a fur­ther 5 min­utes or un­til browned, break­ing up any lumps with the back of a wooden spoon. 3. Add the mush­rooms and cook for 1 minute, then add the tomato, stock, tomato pas­sata, Worces­ter­shire sauce, bay leaf and thyme. 4. Stir well and bring to the boil, then re­duce the heat and sim­mer gen­tly for 15–20 min­utes or un­til the sauce has thick­ened. Sea­son to taste. 5. Mean­while, us­ing a veg­etable spi­raliser or veg­etable peeler and knife, cut the zuc­chini (skin on) into thin, noodle-like strips (zoo­dles). Set aside in a sieve over a large bowl. 6. To serve, toss the zoo­dles through the bolognese sauce and top with Parme­san cheese and basil leaves.

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