CAVE­MAN DIET

YOU Best Diets - - Contents -

Tasty and fill­ing low-carb cui­sine

CUR­RIED HAKE BAKE

SERVES 4

Prepa­ra­tion time:

15 min

Cook­ing time:

25 min

CURRY SAUCE

1 onion, chopped

3 cloves gar­lic,

crushed

2 cm piece gin­ger,

grated

15 ml (1 T) oil

30 ml (2 T) masala

spice

5 ml (1 t) each

ground cumin,

co­rian­der, turmer-

ic, smoked pa­prika

400 ml low-fat

yo­ghurt

FISH

4 pieces of frozen

hake

salt and pep­per

juice of 1 lemon

chopped co­rian­der

co­rian­der leaves to

garnish

Pre­heat the oven to 230 °C. 1 Curry sauce Sauté the onion, gar­lic and gin­ger in the oil un­til soft. 2 Add the spices and stir through un­til fra­grant. Leave to cool slightly then add to the yo­ghurt and mix. 3 Fish Ar­range the hake pieces in an oven­proof dish and sea­son with salt and pep­per. Squeeze the lemon juice over. 4 Pour the sauce over the fish, sprin­kle some co­rian­der on top and bake for about 20 min­utes un­til done and the fish flakes eas­ily. Garnish with co­rian­der leaves.

SPINACH AND TROUT SALAD

SERVES 4 Prepa­ra­tion time: 10 min

DRESS­ING

30 ml (2 T) ap­ple

cider vine­gar

15 ml (1 T) oil

5 ml (1 t) sesame

seeds

SALAD

500 g baby spinach

250 g straw­ber­ries,

sliced (op­tional)

½ medium

cu­cum­ber, sliced

½ small red onion,

sliced

200 g smoked trout

3 hard-boiled eggs,

sliced

60 ml (¼ c) al­mond

flakes, toasted

1 Dress­ing Mix all the in­gre­di­ents un­til well blended. 2 Salad Ar­range the salad in­gre­di­ents on a plat­ter and pour the dress­ing over.

S You can re­place the baby spinach with any salad leaves.

S Re­place the sesame seeds with whole­grain mus­tard, if pre­ferred.

Try our fresh and fill­ing pa­leo-based dishes that are packed with pro­tein and other nu­tri­ents and will go with your eat­ing plan

OR­ANGE CHICKEN SALAD

SERVES 4

Prepa­ra­tion time:

10 min

DRESS­ING

10 ml (2 t) each

or­ange juice,

soy sauce and

sesame oil

60 ml (¼ c) olive oil

45 ml (3 T) rice

vine­gar

15 ml (1 T) honey

SALAD

1 small let­tuce

4 chicken breast

fil­lets, steamed

250 ml (1 c) or­ange

seg­ments 2 onions, chopped 80 ml (¹⁄ ₃ c) grated

car­rots

1 Dress­ing Mix all the in­gre­di­ents and set aside. 2 Salad Ar­range the let­tuce on a plat­ter. Slice the cooked chicken breasts and ar­range on top. 3 Scat­ter the or­ange seg­ments, onions and car­rots on top. 4 Driz­zle the dress­ing over. Shred the steamed chicken with two forks in­stead of slic­ing it.

RED CAB­BAGE SALAD

SERVES 4

Prepa­ra­tion time:

10 min

DRESS­ING

20 ml (4 t) olive oil

20 ml (4 t) grape

vine­gar

8 ml (1¾ t) pre-

pared mus­tard

SALAD

750 ml (3 c) finely

sliced red cab­bage

3 ap­ples or pears,

chopped or sliced

2 red or brown

onions, sliced

60 ml (4 T) chopped

wal­nuts 1 Dress­ing Mix to­gether all the in­gre­di­ents. 2 Salad Mix to­gether the cab­bage, ap­ples or pears and onions. 3 Driz­zle the dress­ing over and fin­ish with a sprin­kling of chopped wal­nuts or see tip be­low. Re­place the wal­nuts with a nut and seed sprin­kle. Chop a va­ri­ety of nuts, com­bine with seeds and dry fry in a pan with a pinch of cumin un­til toasted.

(Turn over)

TOMATO AND HAD­DOCK BAKE

SERVES 4

Prepa­ra­tion time:

15 min

Cook­ing time:

65 min

1 kg toma­toes,

chopped

½ onion, sliced

2 ml (½ t) or­ange

zest

2 cloves gar­lic,

crushed

15 ml (1 T) olive oil

80 ml (¹⁄ ₃ c) olives,

pit­ted, chopped

15 ml (1 T) chopped

rose­mary

salt and pep­per

4 x 180 g had­dock

fil­lets

TO SERVE

hand­ful steamed spin-

ach, 1 gem squash,

2-3 baby corn Pre­heat the oven to 180 °C and grease a roast­ing pan. 1 Com­bine the toma­toes, onion, or­ange zest and crushed gar­lic and spoon into the roast­ing pan. 2 Driz­zle with the olive oil and toss to coat. 3 Roast un­cov­ered, stir­ring oc­ca­sion­ally, un­til the toma­toes and onion are ten­der and be­gin to brown at the edges – about 45 min­utes. 4 Re­move the roast­ing pan from the oven and in­crease the oven tem­per­a­ture to 200 °C. 5 Add the olives and rose­mary to the pan and sea­son with salt and pep­per. 6 Make four hol­lows be­tween the toma­toes and onions and place a fish fil­let in each space. Bake un­til cooked, about 20 min­utes. 7 To serve Serve the fish with spinach, gem squash and baby corn.

BAKED FISH WITH OR­ANGE SOY GLAZE

SERVES 6

Prepa­ra­tion time:

10 min

Cook­ing time:

15 min

FISH

6 x 180 g skin­less

hake fil­lets

SAUCE

250 ml (1 c) or­ange

juice

zest of 1 or­ange

60 ml (¼ c) soy

sauce

60 ml (¼ c) rice

vine­gar

15 (1 T) honey

15 ml (1 T) grated

gin­ger

1 red chilli,

chopped

freshly ground

pep­per TO SERVE 2 spring onions,

chopped 1 red chilli, chopped green salad

Pre­heat the oven to 230 °C. Grease a large bak­ing sheet with non­stick spray. 1 Fish Ar­range the hake fil­lets on the pre­pared bak­ing sheet and bake for 15 min­utes. 2 Sauce Heat all the in­gre­di­ents in a small pot, stir­ring ev­ery few sec­onds. Sim­mer un­til re­duced by half. 3 To serve Driz­zle some of the sauce over the fish and sprin­kle the chopped spring onions and chilli over. 4 Serve the fish with the re­main­ing sauce on the side and a green salad. Stir-fry a few sliced pep­pers, mush­rooms, broc­coli and cau­li­flower with some of the sauce and serve with the fish. The had­dock can be re­placed with hake.

Newspapers in English

Newspapers from South Africa

© PressReader. All rights reserved.