A delicious start to the year
After the festive binge, it’s time for healthy, tasty summer meal ideas
MPAN- FRIED FISH WITH MACADAMIA NUT PESTO Pesto:
Fish:
any of us kick our New Year’s resolutions out on the full within weeks of making them. But it is possible to score big with little changes, like adopting a healthier diet and easing into regular exercise.
Now that the festive season is over, I’m back at the gym and replacing the Christmas indulgences I enjoyed with appealing healthy options – green vegetables, grains, seafood and fresh fruit.
From an early age, I always knew that spinach was good for you. Cartoon character Popeye attributed his muscular form to consuming large quantities of iron- packed cooked spinach.
However, the scientist who discovered that spinach contains iron made a mistake when transposing his data. He put the decimal point in the wrong place, and 3.5 milligrams of iron per 100 grams became 35mg – edible roofing iron!
Nonetheless, green vegetables are brimming with fibre, vitamins, minerals and heart- healthy plant- based substances, and are low in calories. Kale, spinach and broccoli are my alltime favourites.
Studies suggest that people who eat 34 grams of fibre daily absorb up to 6 per cent fewer calories, which is just what I need. Whole grains are packed with fibre and rich in vitamins and minerals.
Research shows that three to five servings of whole grains a day will lower your risk of heart disease, type 2 diabetes and some forms of cancer. Swap white rice for brown or black rice, and add interest to your daily meals by including quinoa, barley, amaranth and bulghur wheat.
Enjoy as much seafood as possible. It is a shame that seafood has become very expensive to purchase, as it is low in calories but full of healthy goodies.
Seafood contains more vitamins and minerals than any other form of protein, and what fat is present is a good source of omega- 3 fatty acids, which are excellent for the heart, brain, central nervous system and skin.
Try at least two servings of seafood each week. Fresh is best but canned fish is better than none at all.
Fruits are naturally low in fat, sodium and calories and contain potassium, fibre, vitamin C and folate, great for improving health and curbing hunger pangs.
Much better to munch on a mango than a muffin, or pick a peach over a pastry. cup macadamia nuts, chopped cup packed wild rocket leaves tsp salt cup macadamia nut oil or extra virgin olive oil
cup finely grated parmesan cheese 1 lemon 600- 700g skinned and boned white fish fillets, or 4 medium hapuku ( groper) steaks Freshly ground black pepper to taste
cup finely chopped macadamia nuts 1- 2 Tbsp macadamia nut oil or olive oil
To make the pesto, place the nuts, rocket and salt in a food processor and mix until finely chopped. With the motor running, slowly add the oil to make a paste. Stir in the cheese.
Squeeze the juice from the lemon and reserve.
To cook the fish, season with pepper and sprinkle with the nuts, pressing in well. Heat the oil in a frying pan. Saute the fish for about 2 minutes each side, depending on thickness. Remove from the heat, cover and stand for 1 minute.
Serve a small dollop of pesto on top of each steak. Thin the remainder with the lemon juice and drizzle around the edge. Great served on kumura mash or polenta. Serves 4.
SPINACH & CHEESE MINI
MUFFINS
2 shallots, diced ( about cup) 2 cups finely chopped raw spinach 100g grated tasty or smoked cheese 1 cup self- raising flour Salt and pepper to taste
cup canola oil 3 eggs
Preheat the oven to 200 degrees C. Lightly oil 24 mini muffin holes or line with paper cases, if preferred.
Combine the shallots, spinach and cheese. Sift in the flour, salt and pepper.
Whisk the oil together with the eggs. Stir into the spinach mixture until just moistened. Fill the muffin holes.
Bake for 15- 18 minutes until cooked and lightly golden. Excellent served warm or cold with drinks or as a snack. Makes 24.
GLUTEN- FREE QUINOA
TABBOULEH Quinoa ( pronounced keen- wa) is a delicate grain, high in protein, calcium and fibre.
1 cup ( 200g) quinoa 2 cups water Flaky sea salt and freshly ground pepper to taste 2 Tbsp each: olive oil, lemon juice
cup each: finely chopped parsley, cooked whole kernel corn, diced cucumber 2 cloves garlic, crushed
cup finely chopped coriander leaves 2 spring onions, diced 6 cherry tomatoes, quartered
black
Place the quinoa in a strainer and wash well under cold running water. Place in a saucepan with the water and bring to the boil. Reduce the heat and simmer for about 12 minutes, until translucent and tender. Remove from the heat and drain, then fluff with a fork. Cool to room temperature.
Season with salt and pepper and fold in the remaining ingredients. Serve as a salad or accompaniment. Serves 4- 6.
BARBECUED CINNAMON
PEACHES These peaches could also be cooked in a ridged frying pan on a conventional hob. Replace the peaches with nectarines or apricots, if preferred.
4 large ripe peaches 25g butter cup brown sugar cup brandy tsp ground cinnamon
Halve the peaches and remove the stones.
Combine the butter, brown sugar, brandy and cinnamon in a small saucepan. Simmer, stirring, until syrupy.
Brush the grill with oil. Barbecue the peaches for 2- 3 minutes each side, brushing with the syrup.
Great served with vanilla ice cream or plain yoghurt, with any remaining syrup drizzled over the top. Serves 4.