TASTY FOOD FOR A HEALTH­IER YOU

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Here, the tex­tures and flavours you might find in­side an egg roll fill din­ner bowls in­stead.

You can save some prep time by pick­ing up shred­ded car­rots and sliced mush­rooms from the su­per­mar­ket salad bar.

Adapted from Skin­ny­taste Fast and Slow: Knock­out Quick-Fix and Slow Cooker Recipes, by Gina Ho­molka with Heather K Jones (R475 on Serves 2 to 3 3kg ground pork (may sub­sti­tute lean ground chicken) 2 ta­ble­spoons low­sodium Just when you thought kale had achieved its zenith, here’s a dif­fer­ent and win­ning way to pre­pare it quickly.

The sauce does not have the ex­pected Asian flavour, which we found to be a nice change. Serve with grilled chicken or fish.

Adapted from The En­durance Train­ing Diet & Cook­book, by Jesse Kro­pel­nicki. (R350 on Serves 4 2 tbs nat­u­ral creamy peanut but­ter 2 tsp low-sodium

soy sauce 1/2 small onion, chopped 2 cloves gar­lic, minced 1/2 tea­spoon peeled, freshly grated ginger root 3 cups packed, thinly sliced green cab­bage (from less than 1/2 head) 2 cups thinly sliced baby bok choy (from 2 pieces) 1/2 cup loosely packed

shred­ded car­rots 70g stemmed, sliced mush­rooms (may sub­sti­tute mush­rooms of your choice) 1 1/2 tea­spoons dry

sherry 1/2 tea­spoon toasted

sesame oil 1 scal­lion, sliced on the

di­ag­o­nal, for gar­nish Heat a wok or large non-stick pan over medium-high heat. Add the pork and half the soy sauce; stir-fry for about 3 min­utes, break­ing up the meat.

Add the onion, gar­lic and ginger; stir-fry for about 3 min­utes.

Add the cab­bage, bok choy, car­rots and mush­rooms, then the sherry, the re­main­ing ta­ble­spoon of soy sauce and the toasted sesame oil; stir-fry for 3 to 4 min­utes or un­til the cab­bage and bok choy have wilted a bit yet still re­tain some tex­ture.

soy sauce ¼ cup no-salt-added veg­etable broth, or more as needed ¼ tea­spoon ground

co­rian­der pinch chilli pow­der pinch ground cumin 1 ta­ble­spoon toasted

sesame oil 1/3 large onion, chopped 1 clove gar­lic, chopped leaves from 1 bunch kale

(no stems) Whisk to­gether the peanut but­ter, soy sauce, broth, co­rian­der, chilli pow­der and cumin in a medium bowl. The This recipe cre­ates a dairy-free drink that stays nice and thick for a while, thanks in part to hemp seeds and ripe ba­nanas. Flavour­some, you get the sug­ges­tion of ap­ple pie here, with­out any ac­tual ap­ple. The recipe orig­i­nally called for 3 to 4 ta­ble­spoons of a vanilla-flavoured, plant-based pro­tein pow­der, but we liked the re­sults with­out that in­gre­di­ent.

Adapted from Joy­ous Detox: Your Com­plete Plan and Cook­book to Be Vi­brant Ev­ery Day, by Joy McCarthy (R403,

Serves 2 2 ripe ba­nanas, cut into chunks 2 pit­ted dates, chopped con­sis­tency should be that of heavy cream; if it’s thicker than that, add more broth.

Heat the oil in a large, non-stick pan over medium heat.

Once the oil shim­mers, stir in the onion and gar­lic; cook for 3 to 5 min­utes or un­til soft­ened, then add the kale.

Cook for about 3 min­utes or just un­til the leaves have wilted.

Add the peanut sauce; toss un­til the kale is thor­oughly coated.

Serve hot. 4 dried figs, chopped 1/4 cup shelled hemp seeds (see

head­note) 1 tea­spoon ground cin­na­mon 1/2 tea­spoon freshly grated nut­meg 2 cups fresh, un­flavoured nut milk of

your choice, such as al­mond milk wa­ter (op­tional) Com­bine the ba­nanas, dates, figs, hemp seeds, cin­na­mon, nut­meg and nut milk in a blender. Purée on high for 30 to 60 sec­onds, un­til smooth.

If the mix­ture seems too thick, add wa­ter as needed.

Di­vide be­tween tall glasses; serve right away. You’ll need a wide-mouth 1 litre jar with a tight­fit­ting lid. The recipe calls for a raw egg. If you are con­cerned about the risk of sal­mo­nella, use a pas­teurised shell egg or egg prod­uct, avail­able in se­lect su­per­mar­kets.

By blend­ing the herbs with the other in­gre­di­ents, you’ll wind up with a pale green dress­ing. If you’d rather keep it “ranch white”, blend the in­gre­di­ents with­out the herbs. Chop them finely and stir them in.

MAKE AHEAD:

The dress­ing can be re­frig­er­ated for up to a week. It will thicken in cold stor­age; use a lit­tle wa­ter to thin it out as needed.

Adapted from The Whole30 Cook­book: 150 De­li­cious and To­tally Com­pli­ant Recipes to Help You Suc­ceed With the Whole30 and Beyond, by Melissa Hartwig (R460 on

Serves 16 1 large egg, at room tem­per­a­ture (see head­note) 1 cup olive oil (light) 1/2 cup full-fat co­conut milk,

well shaken 1/2 cup packed, chopped fresh cilantro, pars­ley and/or other herbs 2 ta­ble­spoons red wine

vine­gar 1 ta­ble­spoon fresh

lemon juice 1 tea­spoon kosher salt 3/4 tea­spoon onion pow­der 3/4 tea­spoon gran­u­lated

gar­lic (gar­lic pow­der) 1/2 tea­spoon freshly ground

black pep­per Com­bine the egg, oil, co­conut milk, herbs (see head­note), vine­gar, lemon juice, salt, onion pow­der, gar­lic pow­der and black pep­per in the jar.

Use an im­mer­sion (stick) blender to blend for 1 minute, un­til well in­cor­po­rated. The yield is 2 cups. Use right away, or seal and re­frig­er­ate for up to a week. Since black rice is high in fi­bre, this is a warm and com­fort­ing dish that may keep you feel­ing sat­is­fied for longer. Black gluti­nous rice is the un­pro­cessed whole grain of tra­di­tional sticky rice; it’s lower in calo­ries and car­bo­hy­drates than white and brown rice. You’ll find it in some health food stores, Ja­panese mar­kets and via on­line pur­vey­ors.

The rice needs to be soaked overnight. It can be cooked, cooled, cov­ered and re­frig­er­ated a day in ad­vance.

Adapted from Skinny Soups: 80 Fla­vor-Packed Recipes of Less Than 300 Calo­ries, by Kathryn Bru­ton (R298 on

MAKE AHEAD:

Serves 2 3/4 cup black gluti­nous rice

(see head­note) 1/2 tea­spoon ground

cin­na­mon 1/2 tea­spoon ground ginger 1 coin-size slice peeled fresh

ginger root 1 cup co­conut wa­ter 1/2 cup cold wa­ter 1/2 cup unsweet­ened plain fresh al­mond milk (from the re­frig­er­ated case) 1 ba­nana, sliced (may sub­sti­tute a fruit of your choice) 21/2 ta­ble­spoons

pome­gran­ate seeds 2 ta­ble­spoons low-fat

co­conut milk a few mint leaves, for

gar­nish (op­tional) Place the rice in a bowl and cover with wa­ter. Let soak overnight.

Drain the rice and rinse it un­til the wa­ter runs clear, then place it in a small saucepan.

Add the cin­na­mon, ground ginger, fresh ginger, co­conut wa­ter and cold wa­ter.

Bring to a boil over medium-high heat, then give it a stir, re­duce the heat to medium-low, cover tightly and cook for about 30 min­utes or un­til ten­der. Not all the liq­uid will be ab­sorbed.

Un­cover; stir in the al­mond milk and in­crease the heat to medium; af­ter the rice be­gins to bub­ble at the edges, cook for about 5 min­utes, then dis­card the slice of fresh ginger.

Di­vide be­tween bowls. Top with the ba­nana, the pome­gran­ate seeds, if us­ing, and the co­conut milk. Add the gar­nish.

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