BANT Recipe Book 2008

BANT Recipe Book 2008 free pdf ebook was written by Melanie on May 18, 2009 consist of 19 page(s). The pdf file is provided by www.thrivenutritionaltherapy.co.uk and available on pdfpedia since February 17, 2012.

bant recipe book 2008 – contributions by bant members pesto pasta – gillian key © 2008 serves 2 as main, or 4 as starter this makes a very quick, easy mostly ...

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BANT Recipe Book 2008 pdf




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BANT Recipe Book 2008 - page 1
BANT RECIPE BOOK 2008 – Contributions by BANT Members BANT RECIPE BOOK 2008 All contributions made by our BANT members If you have any comments or corrections please email [email protected] Page 1 of 1
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BANT Recipe Book 2008 - page 2
BANT RECIPE BOOK 2008 – Contributions by BANT Members INDEX Smoothie Recipes Breakfast Smoothie - Emma Ashmore © 2008 Super Supper Smoothie – Flip Cargill © 2008 PAGE 3 Savoury Flapjack Recipes Carrot and Courgette Flapjacks – Sara Da Silva © 2008 4 5 Soup Recipes Carrot & Peanut Butter Soup - Beata Rachowiecka © 2008 Super Immune Soup – John McClinton © 2008 Salad Recipes Tuna Bean Salad – Merriam Stern © 2008 Crunchy Beansprout Salad – Vivienne Cunningham © 2008 6 Pasta Recipes Pesto Pasta – Gillian Key © 2008 Spaghetti with Vegetables in Tomato Sauce – Caroline Crawford © 2008 7 Fish Recipes Sardines and Seaweed – Jane Frank © 2008 Fish Poached in Aromatic Red Sauce - Emma Ashmore © 2008 9 Stirfry Recipes Tasty Thai Stirfry – Jane McClenaghan © 2008 11 12 13 Indian Style Recipes Garlic Dhal – Emma Ashmore © 2008 Vegetarian Roast Recipes Almond, Apple and Celery Roast - Liz Nolan © 2008 Nut Roast - Caroline Dabney-Smith © 2008 Aubergine Recipe Heavenly Aubergines with Walnuts – Natalie R Gillan © 2008 15 Moroccan Chicken and Aubergine Tangine – Barbara J Oldham © 2008 Spread Recipes Tofu and Avocado Spread - Catherine Zabilowicz © 2008 17 18 Cake Recipes Apple and Marzipan Cake – Ruth Pretty © 2008 Coconut Cake – Ruth Pretty © 2008 Page 2 of 2
BANT Recipe Book 2008 - page 3
BANT RECIPE BOOK 2008 – Contributions by BANT Members Smoothie Recipes Breakfast Smoothie - Emma Ashmore © 2008 Serves 1 – 2 Ingredients 2 de-stoned plums 1 banana Large handful of strawberries 2 peeled kiwi fruit; glass of semi-skimmed/soya milk pinch of cinnamon handful of ice Preparation 1. Put everything into a blender and blend for 45 seconds. Super Supper Smoothie – Flip Cargill © 2008 Serves 1 A great comfort drink on a cold day Ingredients (ORGANIC) 1/3 Cup of almond milk 1 Rounded tsp of slippery elm powder 1/4 - 1/3 Tsp of cinnamon powder Half a ripe banana sliced (more or less to taste) (Coconut could be used in place of banana) Hot water Preparation 1. Take a smallish smoothie blender cup (Tribest is good) 2. Add all ingredients - milk first. 3. Blend for approx 1 minute 4. Pour into a mug/ large cup 5. Add hot water & stir well. Page 3 of 3
BANT Recipe Book 2008 - page 4
BANT RECIPE BOOK 2008 – Contributions by BANT Members Savoury Flapjack Recipes Carrot and Courgette Flapjacks – Sara Da Silva © 2008 Serves 4 This is basically a savoury flapjack that can be eaten hot or cold. It’s a good alternative to a sandwich & useful for lunch boxes. Fun to make and very hands on or in!! Ingredients 150g rolled oats 100g finely grated carrot 100g finely grated courgette 100g grated cheese 1 egg beaten 1 teaspoon fresh, finely chopped rosemary Pepper A little olive oil Preparation 1. Put oats, carrot, courgettes, cheese, egg and chopped rosemary into a bowl and mix together. 2. Season to taste then press into a greased 20 X 30cm swill roll tin and drizzle a few drops of olive oil on here and there. 3. Bake for about 25-30 minutes, at 190C, until firm and lightly browned Page 4 of 4
BANT Recipe Book 2008 - page 5
BANT RECIPE BOOK 2008 – Contributions by BANT Members Soup Recipes Carrot & Peanut Butter Soup - Beata Rachowiecka © 2008 Serves 2 Ingredients 1 pint of good quality vegetable stock 1 pound of organic carrots 1 medium size onion 1 tbsp rice bran oil 1 jar of organic, sugar-free smooth peanut butter Preparation 1. Chop onion and sauté in little rice bran oil. 2. Peel the carrots and grate them into medium strips. 3. Place both in a pan, pour stock in and bring to the boil. Put aside once the carrots softer enough for smooth texture. 4. Add peanut butter and blend all together. 5. Serve whilst warm with toasted wholemeal bread or roll. Super Immune Soup – John McClinton © 2008 Ingredients soak kidney beans overnight several leeks freshly chopped ginger freshly chopped garlic 1-2 pints of water 1 chopped onion 1 chopped red pepper several chopped mushrooms chopped tomatoes vegetable stock 1-2 blocks of soya bean curd mixed herbs Preparation 1. Sauté several leeks in a little water with freshly chopped ginger, garlic. 2. Add between 1 - 2 pints water and the kidney beans (soaked overnight). 3. Add the chopped onion, red pepper, mushroom, tomatoes, some vegetable stock, mixed herbs. 4. Add 1 - 2 blocks of soya bean curd. 5. Cook slowly on a moderate temperature, garnish with black pepper. Page 5 of 5
BANT Recipe Book 2008 - page 6
BANT RECIPE BOOK 2008 – Contributions by BANT Members Salad Recipes Tuna Bean Salad – Merriam Stern © 2008 This makes a really good lunch, and is high in protein, low GI etc. If vegetarian leave out tuna. Ingredients Fresh tuna (100g) or tinned (in Spring Water) 2 sticks celery diced 1-2 inches cucumber diced Tin of mixed beans (or soak 150g overnight) and cook gently till soft Rocket salad - 150g 1 small spoonful of capers 1 handful of parsley chopped Juice of 1 lemon or 1/2 cup of lemon juice 2 tablespoons virgin olive oil Preparation 1. Drain tuna and beans if using tinned. 2. Mix together all ingredients except rocket salad. 3. Pour over lemon juice and olive oil. 4. Mix together and leave to infuse for about 20 minutes. 5. Mix in rocket salad (or spinach leaves or both if desired). Crunchy Beansprout Salad – Vivienne Cunningham © 2008 Ingredients 8oz beansprouts 2 large oranges 1 green dessert apple 2oz sultanas 2oz walnuts 2 rounded dessertspoons natural yoghurt Bunch watercress Preparation 1. Cut peel and pith from oranges and cut into segments, holding over a bowl to catch the juice. 2. Place segments and bean sprouts in a large bowl with the juice. 3. Chop the apple and add to the bowl with the sultanas. 4. Reserve 4 large walnut pieces and chop the remainder. 5. Add to the bowl with the yoghurt and some black pepper. 6. Lightly toss to coat. 7. Wash and drain watercress well. 8. Arrange around edge of serving dish and pile the salad in the centre. 9. Garnish with reserved walnuts. Page 6 of 6
BANT Recipe Book 2008 - page 7
BANT RECIPE BOOK 2008 – Contributions by BANT Members Pasta Recipes Spaghetti with Vegetables in Tomato Sauce – Caroline Crawford © 2008 Cooking time 15-20 mins For the protein portion of this dish, you can add bite-size pieces of chicken breast (simply add to the frying onions & cook for 3 mins) or add prawns/other shellfish/mixed seafood or just a tin of tuna 5 mins before the end of the cooking time. Ingredients Corn spaghetti (half a packet is usually plenty for 2 people) 1 medium onion cut in half and then sliced 1 large courgette cut in half lengthways and then chopped into ½ cm slices Half a small head of broccoli cut into little florets 2 big handfuls of washed & chopped spinach N.B. for a really quick and easy dish use mange tout and sugar snap peas – no chopping required! 1 tin plum tomatoes Olive oil 1 large clove of garlic finely sliced Heaped teaspoon of bouillon powder Good squirt of concentrated tomato paste Puttanesca Italian herb mix if available OR simple mixed Italian herbs Salt & pepper Preparation 1. Boil a kettle of water for the spaghetti 2. Pour a little olive oil into a large pan 3. Add the onions and Puttanesca or mixed Italian herbs & fry gently for 3 mins 4. Add the courgette and (but not the spinach) and half a teaspoon of salt and stir-fry gently for a couple of mins 5. Add a splash (about a quarter of a cup) of water, put the lid on and leave for 3-4 mins on a low heat (this will allow the veg to steam) 6. Cut up the tomatoes in the can and add these, tomato paste, garlic, a little salt and pepper and the bouillon to the mix and stir thoroughly. Leave to simmer gently. 7. Fill a pan with the water from the kettle, plus a teaspoon of salt, bring to the boil. 8. Hold the spaghetti in both hands, place in the centre of the pan of boiling water and quickly let go. The spaghetti should neatly fall to the side in a circle – this helps prevent it from sticking together. As it softens, push the spaghetti that’s sticking out, into the centre of the pan. 9. Spaghetti only takes about 10 mins so after 5 mins, add the spinach to the sauce, plus any seafood you want to add as mentioned above. 10. Leave both the spaghetti and sauce to cook for a further 5 mins, then drain the spaghetti and serve with the tomato sauce. Enjoy! Page 7 of 7
BANT Recipe Book 2008 - page 8
BANT RECIPE BOOK 2008 – Contributions by BANT Members Pesto Pasta – Gillian Key © 2008 Serves 2 as main, or 4 as starter This makes a very quick, easy mostly store cupboard meal which is colourful, delicious and tasty. Ingredients 100g pasta (gluten free if desired) 2 tbsp pesto sauce 100g semi sun dried cherry tomatoes 100g pine nuts 200g soft goats cheese, diced ½ bag rocket or green salad Preparation 1. Cook pasta according to instructions. 2. Drain and toss in pesto sauce. 3. Add tomatoes and pine nuts. 4. Serve on a bed of rocket dotted with goat's cheese. Page 8 of 8
BANT Recipe Book 2008 - page 9
BANT RECIPE BOOK 2008 – Contributions by BANT Members Fish Recipes Sardines and Seaweed – Jane Frank © 2008 Serves 4 This is a seriously good way to cook fish which gives it a real taste of the sea. Arame is a good introduction to sea vegetables for those who haven’t tried them before, because it has been precooked and sliced finely. Arame is a particularly good source of minerals; especially selenium which is hard to get in our modern diet, and opposes any mercury there may be in the fish. It contains vitamin B12 too, but some evidence indicates that it is not exactly the form that meets the body’s requirements. Ingredients 12-16 fresh sardines, cleaned and gutted (about 2lb/900g in weight) 15g dried arame seaweed (a large handful) 3 lemons 1 tbsp extra virgin olive oil low-sodium salt and freshly ground black pepper to taste 1 cucumber 4 spring onions Preparation 1. Soak the arame in tepid water to cover for about 10 minutes or until it is soft to the bite. It will swell a great deal in volume. 2. Score the sardines two or three times diagonally on each side if they are large, season and place on a lightly oiled grill rack lined with baking parchment. 3. Squeeze over the juice of one of the lemons, and cut the other two into segments small enough to fit into the belly cavities of the fish. 4. Cook under a hot grill for 3-4 minutes each side, or until cooked in the centre. 5. Peel the cucumber, cut in half lengthways and scoop out the seeds. 6. Slice as finely as you can into julienne slices. 7. Slice the spring onions into diagonal slices. 8. When the fish is nearly ready, heat the oil in a wok and stir-fry the arame, cucumber and spring onions until heated through. 9. Serve the fish on a bed of arame, cucumber and spring onions. Nutritional Information PER SERVING Energy KCal Protein g Carbohydrates g Dietary Fibre g Fat - Total g Saturated Fat g Polyunsaturated Fat g Calcium mg Magnesium mg 422.8 42.8 5.3 1.0 24.7 5.3 5.3 166.7 99.6 Page 9 of 9
BANT Recipe Book 2008 - page 10
BANT RECIPE BOOK 2008 – Contributions by BANT Members Fish Poached in Aromatic Red Sauce - Emma Ashmore © 2008 Serves 4 Ingredients 700g ripe tomatoes 2 medium red peppers 3 garlic cloves 1” piece of fresh ginger 1 tsp ground coriander 200ml fresh orange juice juice & zest of 1 lemon 700g skinless meaty white fish e.g. monkfish, cod, Pollock Large handful of prawns (optional) 2 tbsp greek/soya yoghurt fresh coriander (to garnish) Preparation 1. Remove tomato skins in boiling water and roughly chop tomatoes. 2. Chop peppers, ginger & garlic roughly. 3. Put all in a blender and whizz to a rough paste. 4. Melt 1oz butter in pan, add ground coriander & stir for 1 minute. 5. Then add tomato mixture, orange & lemon juice. 6. Bring to boil and then very gently simmer for 30 mins. 7. Season to taste – sweetening with a small amount of honey or sugar if too tart. 8. Chop white fish into large pieces and add (with prawns if using) to sauce. 9. Simmer for 2 – 3 minutes, turn off heat and then leave to poach for 5 mins. 10. Serve with a spoonful of yoghurt on top and chopped fresh coriander, with cous-cous and salad. Page 10 of 10
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