1/2 avocado, stoned, peeled and roughly chopped
1 tablespoon lime juice
1/2 teaspoon grated fresh root ginger
2 tablespoons live natural yoghurt
1 tablespoon finely chopped coriander
Put all the ingredients in a bowl and mash well with a fork. Top with some pine nuts for a little additional protein.
Showing posts with label snacks. Show all posts
Showing posts with label snacks. Show all posts
Monday, 17 January 2011
Low-GL Snacks: Pepper and sun-dried tomato sauce dip
1x approx 250g jar mixed peppers
1x approx 250g jar sun-dried tomatoes in oil
5 tablespoons olive oil
juice of 1/2 lemon
freshly ground black pepper
Drain the peppers and sun-dried tomatoes and put them in a blender. Add the oil and lemon juice and blend until the mixture is thick but not too smooth. Scrape into a bowl, add black pepper to taste.
1x approx 250g jar sun-dried tomatoes in oil
5 tablespoons olive oil
juice of 1/2 lemon
freshly ground black pepper
Drain the peppers and sun-dried tomatoes and put them in a blender. Add the oil and lemon juice and blend until the mixture is thick but not too smooth. Scrape into a bowl, add black pepper to taste.
Low-GL Snacks: Butter beans with pepper and sun-dried tomato sauce dip
1 tablespoon olive oil
1 garlic clove, crushed
4 tablespoons pepper and sun-dried tomato sauce
100ml water
1 x approx 400g can butter beans, drain and rinsed
Heat the oil in a small, heavy -based saucepan. Add the garlic and cook for a minute or two to release its flavour. Add the pepper sauce and water then the beans. Increase the temperature and simmer the ingredients for about 5 minutes, until the sauce is thick and the beans have heated through.
1 garlic clove, crushed
4 tablespoons pepper and sun-dried tomato sauce
100ml water
1 x approx 400g can butter beans, drain and rinsed
Heat the oil in a small, heavy -based saucepan. Add the garlic and cook for a minute or two to release its flavour. Add the pepper sauce and water then the beans. Increase the temperature and simmer the ingredients for about 5 minutes, until the sauce is thick and the beans have heated through.
Low-GL Snacks: Red Pesto Dip
1 small jar (approx. 250g) sun-dried tomatoes in oil, drained and chopped
125g pine nuts
150ml olive oil
juice of 1/2 lemon
1 garlic clove
freshly ground black pepper
leaves from a small bunch parsley
Place all the ingredients in a blender or food processor and blend until fairly smooth
Serve them with crudites or as topping for rice cakes or crackers...i would go with oatcakes too.
Can keep it in an airtight container in the fridge up to 4-5 days.
125g pine nuts
150ml olive oil
juice of 1/2 lemon
1 garlic clove
freshly ground black pepper
leaves from a small bunch parsley
Place all the ingredients in a blender or food processor and blend until fairly smooth
Serve them with crudites or as topping for rice cakes or crackers...i would go with oatcakes too.
Can keep it in an airtight container in the fridge up to 4-5 days.
Low-GL Snacks: Pea, ginger and tapenade mash
150g frozen peas, thawed
1cm piece fresh root ginger, peeled and finely grated
2 tablespoons olive oil
juice of 1/2 orange
grated zest of 1/2 orange
grated zest of 1/2 lemon
2 spring onions, finely chopped
1 garlic clove, finely chopped
60g tofu
5 teaspoons green tapenade
juice of 1/2 lemon
freshly ground black pepper
live natural yoghurt (optional)
1 tablespoon chopped fresh mint
Put the peas, ginger, olive oil, orange juice, zest, spring onions and garlic in a heavy based pan. Bring to the boil, reduce the heat and simmer gemtly for 10 minutes, until the peas are well cooked.
Pour the mixture into a blender, add the tofu and blend to make a slightly rough mash. Alternatively, add the tofu to the pan and mash it. Turn the mash into a bowl and stir in the tapenade, lemon juice and black pepper to taste. If the mash seems to thick, stir in a little more olive oil and/or some yoghurt.
Finally, stir in the mint.
1cm piece fresh root ginger, peeled and finely grated
2 tablespoons olive oil
juice of 1/2 orange
grated zest of 1/2 orange
grated zest of 1/2 lemon
2 spring onions, finely chopped
1 garlic clove, finely chopped
60g tofu
5 teaspoons green tapenade
juice of 1/2 lemon
freshly ground black pepper
live natural yoghurt (optional)
1 tablespoon chopped fresh mint
Put the peas, ginger, olive oil, orange juice, zest, spring onions and garlic in a heavy based pan. Bring to the boil, reduce the heat and simmer gemtly for 10 minutes, until the peas are well cooked.
Pour the mixture into a blender, add the tofu and blend to make a slightly rough mash. Alternatively, add the tofu to the pan and mash it. Turn the mash into a bowl and stir in the tapenade, lemon juice and black pepper to taste. If the mash seems to thick, stir in a little more olive oil and/or some yoghurt.
Finally, stir in the mint.
Sunday, 16 January 2011
Low-GL Snacks: Mushroom, tapenade & tofu mash
2 tablespoons olive oil
1/2 onion (60g) very finely chopped
50g tofu very finely chopped
150g well-flavoured mushrooms, such as brown mushrooms, fiels mushrooms, exotic mushrooms, or a mixture
2 rounded teaspoons black olive tapenade
juice of 1/2 lemon
freshly ground black pepper
1 tablespoon snipped chives
Heat the oil in a heavy-based saucepan, add the onion and cook until the onion is softened but not coloured. Add the tofu and cook, stirring, for 2-3 minutes. Add the mushrooms, stir well, and allow to cook gently for about 5 minutes, or until the mushrooms are soft. Stir in the tapenade, lemon juice and some black pepper. Add the chives.
1/2 onion (60g) very finely chopped
50g tofu very finely chopped
150g well-flavoured mushrooms, such as brown mushrooms, fiels mushrooms, exotic mushrooms, or a mixture
2 rounded teaspoons black olive tapenade
juice of 1/2 lemon
freshly ground black pepper
1 tablespoon snipped chives
Heat the oil in a heavy-based saucepan, add the onion and cook until the onion is softened but not coloured. Add the tofu and cook, stirring, for 2-3 minutes. Add the mushrooms, stir well, and allow to cook gently for about 5 minutes, or until the mushrooms are soft. Stir in the tapenade, lemon juice and some black pepper. Add the chives.
Low-GL Snacks: Butter bean and mustard mash
1x 400g can butter beans, drained and rinsed
300ml vegetable stock
2 tablespoons olive oil
1 heaped teaspoon Dijon mustard
2-3 tablespoons chopped parsley
freshly ground black pepper
Put the beans in a heavy-based saucepan and pour in enough vegetable stock to cover. Bring to the boil, cover the pan, reduce the heat and simmer for about 15-20 minutes, until the beans have softened. Drain, reserving the stock.
Put the hot beans in a bowl and add the olive oil and mustard. Mash the mixture with a fork or a potato masher until is quite smooth. Stir in the chopped parsley and more olive oil, if necessary, to loosen the mixture. If the mash still seems too stiff, stir in a little of the reserved stock.
300ml vegetable stock
2 tablespoons olive oil
1 heaped teaspoon Dijon mustard
2-3 tablespoons chopped parsley
freshly ground black pepper
Put the beans in a heavy-based saucepan and pour in enough vegetable stock to cover. Bring to the boil, cover the pan, reduce the heat and simmer for about 15-20 minutes, until the beans have softened. Drain, reserving the stock.
Put the hot beans in a bowl and add the olive oil and mustard. Mash the mixture with a fork or a potato masher until is quite smooth. Stir in the chopped parsley and more olive oil, if necessary, to loosen the mixture. If the mash still seems too stiff, stir in a little of the reserved stock.
Low-GL Snacks: Red lentils, cumin and turmeric mash
1 tablespoon olive oil
1 onion (aprox. 200g) finely chopped
1 garlic clove, chopped
1 bay leaf
2 teaspoons turmeric
2 teaspoons curry powder
1/2 teaspoon chilli paste
2 teaspoons black mustard seeds
1/2 teaspoon cumin seeds
1x400g can red lentils, drained and rinsed
300ml vegetable stock
1-2 tablespoons finely chopped fresh coriander
freshly ground pepper
Heat the olive oil in a heavy-based saucepan and add the onion, garlic and bay leaf.
Cook gently until the onion is soft but not coloured.
Stir in the turmeric, curry powder, chilli paste, mustard seeds and cumin and continue cooking gently for 3-4 minutes to allow the onion to absorb the flavours. Add the lentils and the stock. Stir, bring to the boil, reduce teh heat and simmer very gently for about 15 minutes, until the lentils are very tender and the stock absorbed.
When cooking is complete, leave the lentils in the pan to cool a little then mash them very coarsely.
Stir in the coriander and black pepper.
1 onion (aprox. 200g) finely chopped
1 garlic clove, chopped
1 bay leaf
2 teaspoons turmeric
2 teaspoons curry powder
1/2 teaspoon chilli paste
2 teaspoons black mustard seeds
1/2 teaspoon cumin seeds
1x400g can red lentils, drained and rinsed
300ml vegetable stock
1-2 tablespoons finely chopped fresh coriander
freshly ground pepper
Heat the olive oil in a heavy-based saucepan and add the onion, garlic and bay leaf.
Cook gently until the onion is soft but not coloured.
Stir in the turmeric, curry powder, chilli paste, mustard seeds and cumin and continue cooking gently for 3-4 minutes to allow the onion to absorb the flavours. Add the lentils and the stock. Stir, bring to the boil, reduce teh heat and simmer very gently for about 15 minutes, until the lentils are very tender and the stock absorbed.
When cooking is complete, leave the lentils in the pan to cool a little then mash them very coarsely.
Stir in the coriander and black pepper.
Low-GL Snacks: Sweet potato and goat's cheese mash
200g sweet potato, peeled and coarsely chopped
1 tablespoon olive oil
2 garlic cloves in their skins, tips chopped off
75g soft goat's cheese, roughly cubed
lemon juice, to taste
freshly ground black pepper
1-2 tablespoons finely chopped fresh coriander
Preheat the oven to 350C/gas mark 4
Put the chopped sweet potato in a baking dish with the olive oils and garlic cloves. Cover the dish and put it in the preheated oven. Bake for about 25 minutes, or until the sweet potato pieces are soft.
Squeeze the soft garlic out of their skins and tip into a bowl with the sweet potato. Add the goat's cheese and mash everything together until well blended, but not reduced to a smooth puree. Add lemon juice and pepper to taste and plenty of chopped coriander.
1 tablespoon olive oil
2 garlic cloves in their skins, tips chopped off
75g soft goat's cheese, roughly cubed
lemon juice, to taste
freshly ground black pepper
1-2 tablespoons finely chopped fresh coriander
Preheat the oven to 350C/gas mark 4
Put the chopped sweet potato in a baking dish with the olive oils and garlic cloves. Cover the dish and put it in the preheated oven. Bake for about 25 minutes, or until the sweet potato pieces are soft.
Squeeze the soft garlic out of their skins and tip into a bowl with the sweet potato. Add the goat's cheese and mash everything together until well blended, but not reduced to a smooth puree. Add lemon juice and pepper to taste and plenty of chopped coriander.
Tuesday, 14 December 2010
Healthy eating at work?
I was much too lazy this morning, so i left home without preparing my lunch box.
The hungers understands nothing about my lazyness, so I have to find a solution...and very quick....when I'm hungry I'm a beast.
A visit to our neighbours - Sainsbury's - gives me a few options - some sandwiches, wrapps, salads...I usually go for them....mmm not today.
I want to see if I can make something healthier and with a better taste than the of-the-shelf offers.
So...let's see: one cucumber, some tomatoes...aaa, and a few slices of breaded ham from the deli counter...some wholemeal full of seeds rolls (well their shape is square, but I don't remember know how they are called).
And slice the bread, put between some slices of cucumber and tomotoes and the ham.... and voila...
The result: undoubtedly healthy, fresh, no preservatives and three times tastier than Sainsbury's stuff.
Not bad for 5 minutes of shopping and 3 minutes of preparing them.
What you see it's half of it. Don't need anything more to satisfy. The hunger, of course.
The only downside: it's a little dry, so you must have some water after...
The hungers understands nothing about my lazyness, so I have to find a solution...and very quick....when I'm hungry I'm a beast.
A visit to our neighbours - Sainsbury's - gives me a few options - some sandwiches, wrapps, salads...I usually go for them....mmm not today.
I want to see if I can make something healthier and with a better taste than the of-the-shelf offers.
So...let's see: one cucumber, some tomatoes...aaa, and a few slices of breaded ham from the deli counter...some wholemeal full of seeds rolls (well their shape is square, but I don't remember know how they are called).
And slice the bread, put between some slices of cucumber and tomotoes and the ham.... and voila...
The result: undoubtedly healthy, fresh, no preservatives and three times tastier than Sainsbury's stuff.
Not bad for 5 minutes of shopping and 3 minutes of preparing them.
What you see it's half of it. Don't need anything more to satisfy. The hunger, of course.
The only downside: it's a little dry, so you must have some water after...
Sunday, 12 December 2010
Crispbread - Ryvita
Only today I've discovered some new product from Ryvita - crispbread
It's called Fruit Crunch, wholegrain rye with currants and seeds, according to the label
It's sweet and it goes as a charm with a hot tea...smashing, believe me you
Go the the nearest shop and get some!
Lovely stuff
It's called Fruit Crunch, wholegrain rye with currants and seeds, according to the label
It's sweet and it goes as a charm with a hot tea...smashing, believe me you
Go the the nearest shop and get some!
Wednesday, 8 December 2010
Tuna pate
Omega 3's...you need them a lot for cells membranes, and brain especially needs these type of essential fatty acids...yeah...you need them...I need them too :-)
My tuna pate takes no more than 3,2 minutes to prepare it....and this only if you are as lazy as I am.
1 can of tuna - prefer the one in water, I dont like the oily ones
about 3 tablespoons of sweetcorn - canned ok
about 2 teaspoons [well, if u feel ready for adventure, go with tablespoons instead of teaspoons :-)]of mayonese - organic, of course!
freshly ground black pepper - what an aroma...mmmm
The most important rule: drain well the tuna and sweetcorn of water - nothing more unpleasant than a watery consistency of your pate ...yuk
Now just throw everything in a food processor, whisk it for 20....ok, maybe 30 seconds....
ok, taste it now....add that black pepper, whisk again for 5 full seconds...and you're done... :-)
And now - you divide it in 2 small airtight tubs, this way you have it ready for a quick snack ...at home or take it with you at school or work ...
You eat it with wholemeal pitta to keep the GL low....the pitta can be cold...or toast it ...its crunchy with a smoky aroma...try it both ways to see the difference....
Great, huh?
My tuna pate takes no more than 3,2 minutes to prepare it....and this only if you are as lazy as I am.
1 can of tuna - prefer the one in water, I dont like the oily ones
about 3 tablespoons of sweetcorn - canned ok
about 2 teaspoons [well, if u feel ready for adventure, go with tablespoons instead of teaspoons :-)]of mayonese - organic, of course!
freshly ground black pepper - what an aroma...mmmm
The most important rule: drain well the tuna and sweetcorn of water - nothing more unpleasant than a watery consistency of your pate ...yuk
Now just throw everything in a food processor, whisk it for 20....ok, maybe 30 seconds....
ok, taste it now....add that black pepper, whisk again for 5 full seconds...and you're done... :-)
And now - you divide it in 2 small airtight tubs, this way you have it ready for a quick snack ...at home or take it with you at school or work ...
You eat it with wholemeal pitta to keep the GL low....the pitta can be cold...or toast it ...its crunchy with a smoky aroma...try it both ways to see the difference....
Great, huh?
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