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Marie, Nele and Roseanne<br />
present<br />
HEALTHY<br />
RECEPIES<br />
Time Saving & Quick
A Cook<strong>book</strong> by:<br />
Marie Bessler<br />
Nele Wienhoefer<br />
Roseanne van Rijswijk
Content<br />
Time management strategies<br />
Breakfast<br />
Apple and Cheese Tartine 6<br />
Oatmeal with Fruits 7<br />
Perfect Scrambled Eggs 8<br />
Main dishes<br />
Super Pumpkin Soup<br />
with Parmesan Croutons 10<br />
Aubergine Parmigiana 12<br />
Penne Pappa al Pomodoro 14<br />
Wild Rice Salad 16<br />
Couscous Salad 17<br />
Spelt Pizza 18<br />
Dessert<br />
Strawberry Bannana Smoothie 21<br />
Frozen Yoghurt Layer Cake 22<br />
Muesli Cookies 23<br />
Snacks<br />
Vegetable Chips With Curried Yogurt 25<br />
Crackers With Chocolate-Hazelnut Spread and<br />
Banana 26<br />
Cherry Tomatoes With Goat Cheese 27
Time Management<br />
Strategies<br />
Prepare the food for lunch the night before<br />
Use basic ground ingredients and mix it up<br />
with fresh, changing parts<br />
Making notes can give a better overview.<br />
Plan your groceries on Sunday, write a<br />
shopping list and just go to the supermarket<br />
once a week to save time<br />
Think of buying already prepacked, cutted,<br />
washed or frozen vegetables and fruit<br />
Share meals with colleagues at work and<br />
make sure to rotate with <strong>cook</strong>ing<br />
responsibility
day right<br />
start your<br />
healthy &quick<br />
BREAKFAST
healthy<br />
breakfast<br />
one<br />
Cheese Tartine and Apple<br />
Ingredients<br />
2 slices off cheese<br />
½ apple tiny sliced<br />
1 small baguette<br />
1 tabelspoon butter<br />
Directions<br />
Heat broiler. Broil the baguette until<br />
lightly toasted, 1 to 2 minutes.<br />
Dividing evenly, top with the butter,<br />
apple, and cheese. Broil until the<br />
cheese has melted, 2 to 3 minutes
healthy<br />
breakfast<br />
two<br />
Fruits with Oatmeal<br />
Ingredients<br />
150g oats<br />
75 ml low-fat milk<br />
6 tablespoon of fruits of your<br />
choice (you can mix them<br />
and take frozen fruits)<br />
2 tablespoons of nuts of your choice<br />
Directions<br />
If you don’t have time to spare in the morning, you<br />
can make the oatmeal the night before!<br />
Put the Oats into a bowl, put the milk over it and<br />
refrigerate until the next morning. Heat it if you like in<br />
the microwave and add fruits and nuts.
healthy<br />
breakfast<br />
three<br />
Eggs Scrambled Perfect<br />
Ingredients<br />
2 eggs<br />
6 tabelspoons of milk<br />
some butter<br />
Directions<br />
Stir the eggs, milk and a pinch of salt together until<br />
all the ingredients are combined.<br />
Heat a pan for a minute, add the butter and let it melt.<br />
Pour in the egg mixture and let it rest for 20 seconds.<br />
Stir with a wooden spoon, lifting and folding it over<br />
from the bottom of the pan. Repeat until the eggs are<br />
softly set and slightly runny in places, then remove<br />
from the heat and leave for a few seconds to finish<br />
<strong>cook</strong>ing. Serve it with bacon or ham if you like.
alanced live<br />
balanced meals<br />
healthy &quick<br />
DISH MAIN
Main<br />
Dishes<br />
Pumpkin Super<br />
one<br />
Soup<br />
Croutons Parmesan with<br />
Ingredients (8 portions)<br />
olive oil<br />
16 fresh sage leaves<br />
2 red onions<br />
2 sticks celery<br />
2 carrots<br />
4 cloves garlic 2 sprigs fresh rosemary<br />
½ - 1 fresh red chilli sea salt<br />
freshly ground black pepper 2 kg pumpkin<br />
2 liters vegetable stock extra virgin olive oil<br />
CROUTONS<br />
extra virgin olive oil<br />
160 gram Parmesan<br />
cheese<br />
16 slices ciabatta bread
Main<br />
Dishes<br />
Pumpkin Super<br />
one<br />
Soup<br />
Croutons Parmesan with<br />
Directions<br />
Put a big pan on a medium heat and pour in olive oil.<br />
Add the sage leaves and fry for around 30 seconds.<br />
Quickly remove them to a bowl.<br />
Put onion, celery, carrot, garlic, rosemary leaves,<br />
chilli and a good pinch of salt and pepper in the pan.<br />
Cook for 10 minutes until the vegetables are soft. Add<br />
the pumpkin and the stock to the pan, bring to the<br />
boil and <strong>cook</strong> for 30 minutes.<br />
Now make the croutons. Put olive oil over the<br />
ciabatta slices and press some Parmesan on to each<br />
side. Place in a pan without any oil and fry until<br />
golden on both sides.<br />
When the pumpkin is soft mash it with a blender.<br />
Most importantly, remember to taste and season it<br />
until it’s perfect.<br />
Serve the soup and add the croutons.
Main<br />
Dishes<br />
two<br />
Parmigiana<br />
Aubergine<br />
Ingredients<br />
2 small courgettes<br />
1 small aubergine<br />
1 bunch of fresh basil , 15g<br />
1 clove of garlic<br />
olive oil<br />
1 x 400 g tin of tomatoes<br />
75 g mozzarella cheese<br />
50 g dried breadcrumbs<br />
10 g Parmesan cheese<br />
1 lemon<br />
extra virgin olive oil<br />
50 g rocket
Main<br />
Dishes<br />
two<br />
Parmigiana<br />
Aubergine<br />
Directions<br />
Preheat the grill to highest setting.<br />
Slice the courgettes and aubergine lengthways into ½ cm<br />
pieces. Sprinkle with sea salt and put aside.<br />
Pick the basil leaves. Chop the garlic.<br />
Heat olive oil in a saucepan over a medium heat, add the garlic<br />
then fry for 2 minutes before adding half the tomatoes and the<br />
same volume of water. Cook for 10 minutes. Meanwhile, rinse<br />
the courgette and aubergine, then pat dry. Tip back into a bowl<br />
and toss with 1 ½ tablespoons of olive oil, and a good pinch of<br />
seasoning. Spread the courgette and aubergine on the hot tray<br />
and slide under the heat. Grill for 5 minutes then flip the veg<br />
grill for a further 5 minutes.<br />
Pour sauce over vegetables and basil.<br />
Spread evenly on the tray and tear over the mozzarella.<br />
Sprinkle with breadcrumbs and grate over the Parmesan, then<br />
slide back under the grill. Grill until the cheese has melted.<br />
Meanwhile, squeeze half the lemon juice into a bowl, add 1<br />
tablespoon of extra virgin olive oil and pinch of seasoning. Mix<br />
well, then toss through the rocket. When the parmigiana is<br />
ready serve it with the rocket.
Main<br />
Dishes<br />
three<br />
al Pomodoro Pappa Penne<br />
Ingredients<br />
1 garlic clove<br />
fresh basil<br />
250g tomatoes<br />
25g bread<br />
85g penne pasta<br />
2 tbsp oil<br />
Directions<br />
Put the garlic, herbs, tomatoes and a pinch of<br />
salt in a microwaveable bowl. Fold the bread<br />
crusts through then add the pasta, making<br />
sure it’s completely coated in the sauce. Cover<br />
the bowl with cling film then pierce a few times<br />
in the centre.
Main<br />
Dishes<br />
three<br />
al Pomodoro Pappa Penne<br />
Put kitchen paper on your microwave plate to<br />
absorb any spills then place the bowl on top and<br />
<strong>cook</strong> on High for 2 mins. Carefully peel back the<br />
cling film and stir well. Add 80ml water and stir<br />
again, then replace the film and leave to stand<br />
for 1 min.<br />
Return the bowl to the microwave and <strong>cook</strong> on<br />
Medium for 4 mins. Remove from the microwave,<br />
peel back the film and stir well.<br />
Add a splash of water if the sauce is starting to<br />
dry out. Cook on Medium for another 4 mins.<br />
Add another splash of water if needed then stir<br />
the oil through to serve.
Main<br />
Dishes<br />
four<br />
Salad Rice Wild<br />
Ingredients<br />
400 g mixed rice<br />
150 g mixed nuts<br />
½ a bunch of fresh basil<br />
½ a bunch of fresh mint<br />
75 g dried apricots<br />
extra virgin olive oil<br />
Directions<br />
Cook the rice according to the packet instructions<br />
until tender. Drain, then allow to cool.<br />
Roughly chop the mixed nuts, pick and roughly chop<br />
the basil and mint leaves, then roughly chop the<br />
apricots.<br />
Combine with the rice, season with sea salt and black<br />
pepper, then drizzle with oil. If you want serve with<br />
grilled meat or fish.
Main<br />
Dishes<br />
five<br />
Salad Couscous<br />
Ingredients<br />
100g couscous<br />
200ml vegetable stock<br />
2 spring onion<br />
1 red pepper<br />
½ cucumber<br />
50g feta cheese, cubed<br />
2 tbsp pesto<br />
2 tbsp toasted pine nut<br />
Directions<br />
Tip couscous into a large bowl, pour over stock.<br />
Cover, then leave for 10 mins, until fluffy and all the<br />
stock has been absorbed. Meanwhile, slice the onions<br />
and pepper and dice the cucumber. Add these to the<br />
couscous, fork through pesto, crumble in feta, then<br />
sprinkle over pine nuts to serve.
Dishes<br />
Main<br />
six<br />
Pizza Spelt<br />
Ingredients<br />
200 g wholegrain spelt flour<br />
2 teasp baking powder<br />
½ teasp sea salt<br />
¼ teasp sugar<br />
100 ml buttermilk<br />
1 tbsp sunflower oil<br />
1 large egg<br />
1 shallot<br />
150 g ricotta cheese<br />
50 g rocket<br />
1 wedge of lemon
Main<br />
Dishes<br />
six<br />
Pizza Spelt<br />
Directions<br />
Preheat the oven to 200ºC/gas 6.<br />
Combine the flour, baking powder, sea salt and<br />
sugar in a bowl. Beat the buttermilk, oil, egg<br />
and 100ml water together, then mix the wet<br />
ingredients into the dry.<br />
On a dusted surface, roll the dough out to 1cm<br />
thick.<br />
Peel and finely dice the shallot.<br />
Bake on a dusted baking tray for 15 minutes,<br />
then remove and top with the chopped shallot<br />
and the remaining ingredients. Serve with a<br />
good pinch of pepper, and the lemon wedge on<br />
the side for squeezing over. Serve it with<br />
smoked salomon if you like.
healthy<br />
treats<br />
healthy &quick<br />
DESSERTS
helthy<br />
treats<br />
one<br />
Smoothie Bannana Strawberry<br />
Ingredients<br />
(2 portions)<br />
150 gram fresh or frozen<br />
strawberries<br />
1/2 bannana<br />
150 mL greek yoghurt<br />
Directions<br />
Put all the ingredients together and puree it up.
helthy<br />
treats<br />
two<br />
Layer Cake Yoghurt Frozen<br />
Ingredients<br />
250 g strawberries<br />
16 tbsp natural yoghurt<br />
250 g bananas<br />
500 g berries<br />
(2 different sorts)<br />
Directions<br />
Line a loaf tin with clingfilm. In a blender mix the<br />
strawberries with 4 tbsp of yoghurt. Pour the fruit<br />
mixture into the tin and place in the freezer for at<br />
least 15 minutes.<br />
Meanwhile, rinse out the blenderand mix the bananas<br />
with another 4 tbsp of yoghurt. Add this layer to the<br />
tin and return it to the freezer.<br />
Repeat with the other 2 types of fruit and remaining<br />
yoghurt.<br />
The cake is ready as soon as the top layer is hard, but<br />
you can keep it in the freezer as long as you like. Slice<br />
the cake while still frozen and serve with berries.
helthy<br />
treats<br />
three<br />
Cookies Muesli<br />
Ingredients<br />
450g muesli<br />
75g plain flour<br />
100g melted butter<br />
50g honey<br />
1 egg<br />
Directions<br />
Preheat oven to 170°C. Line two baking trays<br />
with baking paper. Combine muesli and flour in<br />
a bowl. Whisk butter, honey and egg together.<br />
Add butter mixture to oats and mix well. Set<br />
aside for 15 minutes. Roll spoonfuls of mixture<br />
into balls and place on trays, 3cm apart and<br />
flatten.<br />
Bake for 10 mins. Swap trays halfway through.<br />
Cool for 10 mins transfer to a wire rack.
on the go<br />
healthy<br />
healthy &quick<br />
SNACKS
helthy<br />
on the go<br />
Chips<br />
one<br />
Vegetable<br />
Yogurt Curried With<br />
Ingredients<br />
30g vegetable chips<br />
2 tbsp low -fat Greek yoghurt<br />
¼ teasp curry powder<br />
Directions<br />
Mix together 2 tablespoons plain low-fat Greek<br />
yogurt and ¼ teaspoon curry powder. Serve<br />
with 30 gram of vegetable chips.
helthy<br />
on the go<br />
With Crackers<br />
two<br />
Chocolate-Hazelnut<br />
Banana and Spread<br />
Ingredients<br />
2 crisp bread crackers<br />
1tbsp chocolate spread<br />
1 banana<br />
Directions<br />
Dividing evenly, spread 2 crisp bread crackers<br />
with 1 tablespoon chocolate-hazelnut spread.<br />
Top with 1 sliced small banana.
helthy<br />
on the go<br />
three<br />
With Goat Cheese<br />
Tomatoes Cherry<br />
Ingredients<br />
3 cherry tomatoes<br />
2 tbsp fresh goat cheese<br />
2 tbsp herbs<br />
Directions<br />
Dividing evenly, top 6 halved large cherry<br />
tomatoes with 2 tablespoons fresh goat<br />
cheese. Sprinkle with 2 teaspoons chopped<br />
herbs (such as chives, basil, or parsley).
References<br />
www.realsimple.com/food-<strong>recipes</strong>/browse-all<strong>recipes</strong>/tartine-recipe<br />
http://www.realsimple.com/food-<strong>recipes</strong>/browseall-<strong>recipes</strong>/raisin-oatmeal<br />
http://www.bbcgoodfood.com/<strong>recipes</strong>/1720/perfec<br />
t-scrambled-eggs<br />
http://www.jamieoliver.com/<strong>recipes</strong>/vegetables<strong>recipes</strong>/superb-squash-soup-with-the-bestparmesan-croutons/<br />
http://www.jamieoliver.com/<strong>recipes</strong>/vegetable<strong>recipes</strong>/aubergine-parmigiana-with-crispybreadcrumbs/<br />
http://www.bbcgoodfood.com/<strong>recipes</strong>/microwavepenne-pappa-al-pomodoro<br />
http://www.jamieoliver.com/<strong>recipes</strong>/rice<strong>recipes</strong>/wild-rice-salad/<br />
http://www.bbcgoodfood.com/<strong>recipes</strong>/11690/10mi<br />
nute-couscous-salad<br />
http://www.jamieoliver.com/<strong>recipes</strong>/bread<strong>recipes</strong>/easy-spelt-pizza/
References<br />
http://www.readyseteat.com/<strong>recipes</strong>-Strawberry-<br />
Banana-Smoothie-3519.html<br />
http://www.jamieoliver.com/<strong>recipes</strong>/fruit<strong>recipes</strong>/frozen-yoghurt-layer-cake/<br />
http://www.taste.com.au/<strong>recipes</strong>/13825/muesli+co<br />
okies<br />
http://www.realsimple.com/food-<strong>recipes</strong>/recipecollections-favorites/quick-easy/healthy-snackideas/beet-chips-curried-yogurt<br />
http://www.realsimple.com/food-<strong>recipes</strong>/recipecollections-favorites/quick-easy/healthy-snackideas/crackers-chocolate-banana<br />
http://www.realsimple.com/food-<strong>recipes</strong>/recipecollections-favorites/quick-easy/healthy-snackideas/cherry-tomatoes-goat-cheese
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