Okra curry (bhindi or bhinda) 2.
In a large, non-stick pan, heat the oil, add the cumin seeds
and chopped onions and cook until the onions are soft.
Category: Main meal | Serves: 6
3. Add the okra, green chillies, cumin coriander powder,
turmeric and chopped coriander stalks. Mix well.
Prep time: 5-10 minutes | Cooking
time: 10-20 minutes
4. Spoon the tomato on top of the okra mixture and cook
uncovered for 5 minutes on a medium heat. Toss the okra
every 2-3 minutes after this. Lower the heat and cook for
7-10 minutes or until cooked.
450g/1lb okra
5. Remove from the heat and place in a serving dish. Garnish
with the chopped coriander leaves and sprinkle the lemon
1 tablespoon olive oil juice over the dish just before serving.
1 teaspoon cumin seeds
Cook's tips
2 medium onions, chopped
When buying okra, look for small pods which are the most
1 teaspoon green chillies, crushed tender and ensure the skin is nice and fresh - not dry
looking. If a pod snaps when bent, it is fresh.
1 1/2 teaspoons cumin coriander powder
Nutritional information
1/2 teaspoon turmeric powder
1 medium tomato, chopped
1 tablespoon coriander leaves and stalks, chopped separately
1 tablespoon lemon juice (optional)
1. Wash each okra under cold running water (there’s no need
to dry them). Cut them into pieces 1cm-2.5cm or 1/2-1in
long. Set to one side.
120g (4 1/4oz) can sardines in tomato sauce
1 tbsp shredded fresh basil leaves, plus extra to garnish
Freshly ground black pepper, to taste
1. Cook spaghetti in a large pan of boiling water for 10-12
minutes or according to packet instructions, until tender.
2. Meanwhile, make sauce. Heat olive oil in a non-stick
saucepan; add onion and garlic (if using) and sauté for 5-7
minutes or until onion is softened.
3. Stir in chilli flakes, tomatoes, peas, passata and sardines
with their sauce, breaking up sardines roughly. Cover and
simmer for about 5 minutes or until sauce is hot and
tomatoes are softened. Stir in basil; season with black
Wholewheat spaghetti with sardines pepper.
and cherry tomatoes
4. Drain spaghetti, reserving 2 tablespoons of the cooking
Category: Main meal | Serves: 2 water; add reserved cooking water to sardine sauce in pan.
Add spaghetti to sauce, toss to mix well. Serve
(generous portions) immediately, sprinkled with extra shredded basil.
Prep time: 10 minutes | Cooking
Cook's tips
time: 15 minutes
150-175g (5 1/2 - 6oz) dried wholewheat spaghetti Try dried white or spinach pasta (such as spaghetti,
tagliatelle, fusilli or penne) instead of wholewheat
2 tsp olive oil spaghetti, or use another type of dried wholewheat pasta
(such as fusilli or penne).
1 small red onion, finely chopped
1 clove garlic, crushed (optional) Substitute sardines with canned mackerel fillets in tomato
sauce.
A good pinch or two of dried chilli flakes
175g (6oz) ripe cherry tomatoes, halved
Try using frozen (defrosted) baby broad beans or sweetcorn
85g (3oz) frozen peas kernels in place of the peas.Serve with a dark green leaf
150ml (1/4 pint) passata salad if you like.
boneless, skinless chicken breasts
Kosher salt and pepper
2 tbsp. balsamic vinegar
2 scallions
1 green apple
1 stalk celery
2 tbsp. fresh lemon juice
can lentils
2 c. baby spinach
1/2 c. fresh flat-leaf parsley
DIRECTIONS
1. Heat 1 Tbsp oil in a large skillet over medium
Balsamic Chicken with Apple,
Lentil and Spinach Salad
heat. Season the chicken with ½ tsp each salt and
pepper and cook until golden brown and cooked
through, 8 to 10 minutes per side. Remove from
heat and add the vinegar. Turn the chicken to coat.
2. Meanwhile, in a large bowl, toss the
scallions, apple, celery, lemon juice, remaining 2
Tbsp oil, ½ tsp salt and ¼ tsp pepper. Fold in the
lentils, spinach and parsley (if using). Serve with
the chicken.
INGREDIENTS
3 tbsp. olive oil
CAL/SERV:394
YIELDS:4 ¼ small (400g) green cabbage, finely shredded
PREP TIME:0 HOURS 15 MINS 2 tablespoons reduced fat plain Greek style yoghurt
TOTAL TIME:0 HOURS 25 MINS 1 tablespoon unsweetened apple juice
2 teaspoons Dijon mustard
Cracked black pepper, to season
Method
1. Combine the mustard and honey together in a small bowl.
Brush over both sides of the pork. Cover and refrigerate while
making salad.
2. To make salad, place apples, cabbage and walnuts in a large
bowl. Whisk yoghurt, apple juice, mustard and pepper in a small
bowl, add to salad and toss well. Cover and refrigerate.
3. Boil, steam or microwave potatoes until tender. Drain.
Cover to keep warm.
4. Preheat a barbecue flat plate or large, non-stick frying pan
over a medium heat. Spray lightly with cooking oil to grease. Add
pork and cook for 3-5 minutes on each side, or until golden and just
cooked through.
1 tablespoon wholegrain mustard
1 tablespoon honey 5. Serve pork with salad and potatoes.
4 small (150-160g each) pork loin cutlets or 4 pork loin steaks TIP: To toast walnuts, spread over a baking tray. Bake in 200C
(125g each), (180C fan-forced) oven for about 5 minutes, or until lightly
trimmed of fat
Olive oil spray golden.
400g baby chat potatoes
Salad:
2 small red skinned apples, cut into thin wedges
gradually add the oil in a thin steady stream until mixture is smooth
and well combined.
2. Transfer to an airtight container and refrigerate.
Tips:
If you don’t have a food processor, a mortar and pestle can
also be used.
Pesto can be placed in an airtight container and placed in
the freezer for up to 3 months.
For a nut-free alternative, use sunflower seeds instead of
pine nuts
For a vegan alternative, substitute parmesan cheese for a
non-dairy cheese
Toss pesto through pasta
Use as a pizza sauce base, mix into salads, top or toss with
vegetables and spread it on sandwiches instead of butter.
Ingredients
2 cups fresh basil leaves Recipe: Heart Foundation
1 clove garlic peeled
¼ cup pine nuts, lightly toasted
1 tablespoon parmesan cheese grated or shaved
¼ cup olive oil
¼ teaspoon freshly ground pepper
Method
1. Place the basil, garlic, pine nuts, and parmesan in a food
processor and process until finely chopped. With the motor running,
