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Healthy recipes cook book

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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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