Healthy Recipes

Tuna Steaks with Spices and Lime.

(Serves 4)

4 Tuna steaks

½ tsp. grated lime rind

1 crushed garlic clove

2 tsp. olive oil

1 tsp. ground cumin

1 tsp. ground coriander

pepper

1 tbsp lime juice

2 tbsp chopped fresh coriander

Rinse tuna steaks and pat dry with kitchen paper.

In a bowl, mix together the lime rind, garlic, olive oil, cumin, coriander and pepper to make a paste.

Spread paste thinly on both sides of tuna.

Grill steaks at a low temperature until cooked through. Turn as needed.

Sprinkle the lime juice and chopped coriander over the fish.

Serve with cooked rice and vegetables of choice.

Vegetable & lentil soup (makes 2 bowls)

3 carrots
2 sticks celery
1 leek
1 onion
1 stock cube
1 large handful of red lentils
Water (preferably filtered)
Bay leaf
Fresh thyme

Heat 1 tablespoon of oil and a knob of butter in a large saucepan.
Add chopped onion and leek. Allow to 'sweat' on low heat. Peel and chop carrots and celery. Add these to the pan.
Add water until vegetables are just covered. Also add all other ingredients with some ground pepper. Bring to the boil and simmer until vegetables are soft. (stir occasionally)
You can either run a blender through the soup or just eat it as it is - nice n chunky!

Feta, Tomato and Bean Stir-fry.

(Ian Marber -The Food Doctor)

150g. trimmed green beans

20g. pine nuts

1 tbsp. Olive oil

1 garlic clove, chopped

1 tbsp. Lemon juice

1 heaped tsp. Dijon mustard

6 cherry tomatoes, halved

4 sundried tomatoes in oil, drained and sliced

30g. black olives

200g. canned red kidney beans, rinsed

1 tbsp. Balsamic vinegar

2 sprigs of fresh thyme, chopped

Freshly ground black pepper

100g. feta cheese, cubed

Simmer the green beans in water for one minute, drain and set aside.

Heat a wok or frying pan, add the pine nuts and dry-roast until light brown, stirring constantly. Remove from pan and set aside.

Heat the oil in the wok, add the green beans and garlic and cook gently for 1-2 minutes. Add the lemon juice and mustard, stirring to coat the beans.

Mix in all the tomatoes and stir until juice begins to run. Add the olives, kidney beans, vinegar, thyme, and pepper.

When it is hot stir in the pine nuts and cheese.

Prawn & Honey Stir-Fry

Serves 2

125gm.shelled prawns

1 large courgette

1 red pepper

4 spring onions

1 tbsp. honey

1 tbsp. soy sauce

sesame seeds

Slice all of the vegetables.

Heat a tbsp. of olive oil in a wok or large frying pan and add the vegetables. Add a little water and stir. Cook the vegetables lightly for 2 minutes (approx.)

Add the prawns and cook for another minute stirring frequently.

Add honey and soy sauce and stir.

Sprinkle with sesame seeds and stir again.

Serve immediately with cooked brown rice.

(150g. rice per serving)

Or serve without rice for a light lunch.

This recipe provides vitamins B, C, E and calcium, magnesium, selenium and zinc!!