1 Foreword3 How to use this cookbook5 Common terms7 Know your herbs and spices9 Know your pasta!11 Smalls25 Mains47 Dessert
This book is a little different from your average cookbook!Besides being handcrafted by a very diverse team, it ismeant to be a fun way to get healthy. Health is a verysubjective term, so we have put together a nice assort-ment of recipes that cover the whole spectrum of foods youcould eat. Some (well only one really) may be a little un-healthy, but may help balance your mind and mental state!We also wanted to include tips to help you get into cook-ing.The cookbook was created through a competition for boththe artwork and the content. Teams were limited to foursubmissions: an appetizer, a main, a dessert, and a vege-tarian bonus. The best was all compiled into a single sub-mission representing the whole Al Ain Region.
Every persons name in the Al Ain region is represented here. Try to find yours! Successful submission are listed in red. Thank you!
This cookbook is a little different from your average cook-ing references! Besides being handcrafted by a very di-verse team, it is meant to be a fun way to get healthy.Health is a very subjective term, so we have put togethera nice assortment of recipes that cover the whole spectrumof foods you could eat. Some may be a little unhealthy, butmay help balance your mind and mental state!
O Vegetarian This handy littleO Gluten Free graphic will let youO Spicy know some quick factsO Contains Nuts about the dish. Are you allergic to nuts? checked off.Healthy Rating Scale Unhealthy: Only once in a while as a treat Not So Healthy: Marginally better than unhealthy. Some nutritional value Healthy: A fairly balanced meal. You will not feel much guilt eating this. Very Healthy: Extremely balanced meal. Low calorie count. Lots of nutrients. Super Extremely Healthy: You are a rockstar. You cannot get much better than this
Hello! You are the proud new owner of a handcrafted, care-fully developed cookbook. If you are a newcomer to cooking,you may need some help getting used to all the lingo andterms. Never fear, this hand dandy guide will take youthrough some of the basics!
Al dente Pasta that has been cooked tender but slightly firm, but not hard. To moisten foods with fat or other seasoned liquids during cook-Baste ing. Basting prevents drying out and adds flavour. The process of browning sugar. Granulated sugar can be caramelisedCaramelise in a pan until it turns brown and takes on a nutty flavour. Fruit and vegetables can also be caramelised by cooking them slowly in a small amount of fat until they are brown and shinyDice To cut food into tiny cubesJulienne To cut food into long thin strips resembling matchsticks. Most commonly used when preparing vegetablesMince To cut food into very tiny pieces. Minced food is cut into smaller, fin- er pieces than diced food.Reduce To thicken or concentrate a liquid by boiling rapidly. The volume ofSaute the liquid is reduced as the water evaporates, thereby thickening theSear consistency and intensifying the flavor. To cook small pieces of food in a small amount of butter or oil over a high heat in a shallow pan, turning and tossing the food so it colours evenly To brown meat over a high temperature very quickly in order to seal in the juicesSimmer To cook a pot or pan of food just below boiling point. To mix with a utensil the whole contents of a bowl or saucepan, forStir example, to combine ingredients completely or to keep the mixture moving so that it heats evenly as it cooks.
Flavour is such an important component of good food. Herbsand spices are some of the healthiest things around. Nev-er fear if you are counting calories, as these ingredientsare always practically zero calories.CORIANDER PARSLEY VS The most difficult decision in the grocery store. Coriander hasrounder leaves that are spread apart, while parsley is long pointed cluster of thin leaves ROSEMARY BASIL
ONIONThere are hundreds more, but we have to start somewhere! These are some of the most commonly used across all cultures and cuisines
Pasta can be a very healthy option especially if you sub-stitute your regular white past for some whole wheat pas-ta. Any good cook needs to know the basics of the differ-ent types of pasta available. Here is a selection of themost common types you will encounter:
FUSSILLIPENNE
13 Papaya salad x4 x415 No-bake oatmeal protein energy balls17 Shrimp and brown rice salad x319 Carrot soup x421 Cheese dynamite x223 Breakfast burrito x4
By Syed Asif AliinspirationSimple, healthy, tasty and quick. What more could you need? If you have not had this before you haveto give it a try. I have an aversion to salad, but will always happily eat a helping of this.prep time cook time serves5-10 minutes 0 minutes 4 peoplethings you need 1 Whole2 and 1/2 Cups CarrotPapaya (Shredded) 1/4 Cup2 Tbsp String Beans (Sliced)Garlic (chopped) 1/2 Cup1/2 Cup Red Bell Pepper (sliced)Cherry Tomato (sliced) 1/2 Cup2 Tbsp Soy SauceBrown Sugar To taste1/2 Cup Lime JuicePeanuts (crushed)
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 Peel the papaya and shred it to thin stripes2 Cut the green beans into one-inch pieces.3 Take the green beans, chilis and garlic and give them a gentle bash with mortar and pestle (or you can mince them).4 Add shredded papaya and continue bashing but not hard just enough so the mixture soaks up the flavor5 Now add the tomatoes, sugar, bell pepper, lime juice and soya sauce; continue to lightly bash shift with spoon and mix a little more.6 Serve on big dish or bowl sprinkle some crushed peanuts and enjoy!notes
- By David JelleyinspirationA truly healthy alternative to your pricey munchbox product. Easy to make and easy to snack on beforea workout. The balls are easy to carry around and you can snack on them at any time.prep time cook time serves5-10 minutes 0 minutes 4 people (1 really hungry person)things you need 1/2 Cup1 1/2 Cups Vanilla Whey Protein Powder (2 scoops)Rolled Oats 1 Tbsp1/2 tsp Chia SeedsCinnamon 3 Tbsp1/2 Cup Raw HoneyNatural Peanut Butter (smooth) 1/3 Cup1 tsp Raisins and/or Apricot BitsVanilla Extract 1 Pinch2-4 Tbsp LoveAlmond Milk
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 Add oats, protein powder, cinnamon and chia seeds to a large bowl.2 Add in peanut butter, honey and vanilla extract. Stir to combine.3 Add in raisins and apricot bits. Mixture should be slightly sticky but still crumbly.4 Slowly add in liquid 1 tablespoon at a time and using hands (get dirty!) combine until it comes together in a sticky ball that holds together. If mixture is too dry, add in more liquid but not so much that it won't hold shape.5 Roll into balls using hands. Cup two balls in your hand to ensure similar size.6 Place in a container to set in the fridge for at least 30 minutes.7 Store in the fridge and enjoy when needed!notes
By RehabRecipes Leigh Bayo and Martin VerheijinspirationAs health professionals we tend to work long hours and late shifts therefore we are always looking forrecipes that are easy to prepare. This is an incredibly easy recipe that can be made in the mornings sowhen we get home late after work it is ready to be eaten and just needs to be dished up. It is alsonot too heavy and therefore works well as an appetizer and is also a healthier if you need to have alate dinner as is sometimes the case.prep time cook time serves5-10 minutes 10 minutes 4 peoplethings you need 1 tsp2 Cups Garlic (chopped)Brown Rice (cooked) 250 grams1 tsp Shrimp (cleaned)Butter 1 Handful1 Basil Leaves (torn)Courgette/Marrow (chopped, medium) 3 tspTo Taste Olive OilLemon Juice 2 tsp2 Tbsp Basil PestoTomato PasteBowlfulFresh Salad Greens
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 Place the garlic and butter in frying pan on medium heat. Once hot add the shrimps and fry them until lightly brown and cooked through. Once cooked set them aside to cool.2 Chop the courgette into small pieces and fry in a frying pan on medium heat until soft. Once cooked set aside to cool.3 Add tomato paste and basil pesto to the already cooked brown rice and mix through thor- oughly.4 Add the shrimp and courgette to the rice and mix through.5 Arrange a mix of salad leaves on each plate and drizzle with the olive oil and lemon juice6 Spoon the rice salad on top of the salad leaves7 Add some extra olive oil and lemon juice if desired8 Serve cold or at room temperature as desired.notes
By Rola Al FakhinspirationIt is hard to get much healthier than this. A simple soup that brings the carrot flavour to the forefront.The flavour is enhanced with the earthy tones of onion and garlic. Vegetarian and Gluten free!prep time cook time serves5-10 minutes 25 minutes 4 to 6 peoplethings you need 23 Pounds Onions (Large)Carrots (peeled and diced) 2 Cloves1 Garlic (chopped)Sweet Potato (large, peeled and diced) As Needed1/4 Cup WaterFresh Parsley (minced) 1 Can1 Container (32 oz) Tomato PasteVegetable Stock 1 tsp1 tsp (optional) Salt and Paprika (To Taste)Hot Pepper Sauce (Tabasco)
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 Put carrots, onions, sweet potato, garlic and parsley in a large stock pot; add enough water to cover2 Cook over medium-high heat until vegetables are tender, about 15 minutes. Stir vegetable broth, tomato paste, hot sauce, salt, black pepper, and paprika into vegetable mixture; bring to boil. Remove from heat and let to cool for 10 minutes.3 Blend soup with stick blender until smooth. Or pour soup into a blender no more than half full. Cover and hold lid down; pulse few timed before leaving on to blend. Puree in batches until smooth.notes
By D’Foodies Sheryll de Mesa, Katrinainspiration Raymundo, and John DaveEasy to prepare appetizer for any friends get-together or family occasions AbcedeThe spicy flavour complements the sweet and salty taste of the cheese.Cheese is rich in protein and the pepper compliments the richness. Spicy foodcan also promote weight loss.prep time cook time serves5 minutes 5-10 minutes 4 peoplethings you need 1/2 Block1 package Cheddar CheeseSpring Roll Wrappers1/2 KgChili Peppers
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 Make a lengthwise slit through one side of the chili pepper2 Scoop out the seeds and stuff it with cheese.3 Wrap the prepared chili peppers in spring roll wrapper. Seal the edges by dabbing it with water.4 Air fry until golden and serve hot.5 Add salt and pepper to tastenotes
By Andrew PenistoneinspirationI love burritos. I love breakfast. This is the beautiful fusion of the two. Seriously though this is a de-licious health twist on a tradition Mexican dish.prep time cook time serves5 minutes 10 minutes 1 personthings you need 22 or 3 Spring OnionsEggs 1/4 tsp2 Tbsp Chili FlakesQuinoa or Chickpea Flour 41 Handful Cherry TomatoesSpinach 1/22 Avocado (diced)Mushrooms 1/4 tsps2 tsps PaprikaGreek Yoghurt
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 Whisk the eggs, quinoa flour and chili flakes in a bowl to make a smooth mixture. Season well with salt and pepper.2 Using a medium heat, spray a frying pan with avocado oil and pour in the egg mixture to make a thin pancake on the bottom of the pan. (You may need to make two pancakes, depending on the size of your frying pan).3 Once the pancake is cooked on one side (3-4 minutes) flip it over and cook the other side for a minute or two.4 Remove the cooked pancake from the pan, cover with foil and put to one side while you cook the filling.5 Gently fry the spring onions, mushrooms, tomatoes and paprika in a frying pan until soft then add the spinach and cook until the spinach has wilted. Season well with salt and pepper.6 Put the pancake onto a plate, put the vegetable mixture into the centre, top with the yoghurt and avocado.7 Carefully roll the burrito up, tucking the ends under, and cut in half.notes
27 Grilled tofu x429 Okra with fresh coriander x331 Georgie pasta x233 Brown-sugar Glazed Salmon x235 Baingan ka bharta x437 Chicken quinoa rice x4
39 Brown rice with lentils, mushrooms, and cashews41 Stuffed bell peppers x2 x343 Spicy tofu sisg x345 Spinach stir-fry x3
By AnonymousinspirationTOFU. TOFU. TOFU.prep time cook time serves30 sec 20 min 2 to 3things you need 1 can (8-oz)1/2 cup of tomato sauceseasoned bread crumbs 1/2 tsp5 tbsp dried basilgrated parmesan cheese 1 clove2 tbsp garlic minceddried oregano, divided 4-ozsalt and pepper to taste shredded mozzarella cheese1 block (12-oz)of firm tofu, drained2 tbspextra virgin olive oil
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 in a small bowl, combine bread crumbs, 2 tablespoons Parmesan cheese, 1 teaspoon oregano, salt, and black pepper.2 slice tofu into 1/4 inch thick slices, and place in bowl of cold water. One at a time, press tofu slices into crumb mixture, turning to coat all sides.3 heat oil in a medium skillet over medium heat. Cook tofu slices until crisp on one side. Drizzle with a bit more olive oil, turn, and brown on the other side.4 combine tomato sauce, basil, garlic, and remaining oregano. Place a thin layer of sauce in an 8-inch square baking pan. Arrange tofu slices in the pan. Spoon remaining sauce over tofu. Top with shredded mozzarella and remaining 3 tablespoons Parmesan.5 bake at 400 degrees F (205 degrees C) for 20 minutes.6 let stand for 10 minutes on a raised baking rackhelpful notes
By Rola Al FakhinspirationA dish eaten all around the middle-east that evokes memories of a grandmother working all afternoon toprepare the dish, Fresh, delicious, and filling it is common staple of many households.prep time cook time serves5-10 minutes 30 minutes 4 to 6 peoplethings you need 12 Tbsp Onion (large, finely sliced)Olive Oil 1 Tbsp1 clove Coriander SeedGarlic (sliced) 250 ml100 ml Vegetable StockTomato Juice 1 handful200 grams Coriander (chopped)OkraTo tasteSalt and Pepper
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 Put the vegetable oil in a pan over medium heat.2 Then fry onion for about 10 minutes until onion is looking really golden.3 Add garlic , coriander seed and tomato puree4 Mix it all together, then pour in vegetable stock.5 Bring to boil, then reduce the heat and let everything simmer for around 15 minutes until the sauce reduce and thicken slightly.6 Season with salt and pepper to taste.7 Blanch the okra in boiling water for 2 minutes then drain and add tomato mix.8 Simmer for few minutes more until okra are tender.9 Stir in the coriander10 Add the fresh olive oil and servenotes
By RehabRecipesinspiration Leigh Bayo and Martin VerheijMy dad loved a pasta very similar to this one at a restaurant in South Africa which he would go tooften. One day he had incredibly bad service at the restaurant which he complained about it and beforehe had even had a chance to order his pasta the restaurant asked him to leave.. So he decided hewould make an even better pasta himself at home which is how the recipe was created.prep time cook time serves5-10 minutes 20 minutes 4 people (1 really hungry person)things you need 1 Tbsp400 grams Crushed GarlicRump Steak (cubed) 2 Tbsp (heaped)200 grams Basil PestoBlack Olives (pitted, sliced) 2 Cups250 grams Pasta (whole wheat)Mushrooms (sliced) 13 Tbsp Onion (chopped)Olive Oil
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 Place olive oil in pot on medium heat and heat through2 Add chopped onion, garlic, olives and mushrooms and cook through until soft3 Add basil pesto and allow to gently simmer for 2 to 3 minutes4 Add the steak cubes and cook to preference (i.e. under done/medium/well done)5 In a separate pot add the whole wheat pasta to boiling water and cook through (approximately 12 minutes)6 Once pasta is cooked add it to the other ingredients and mix well7 Serve hot and sprinkle with grated parmesan cheesenotes
By Omar SchoenthalerinspirationThis is a very simple and very easy recipe to make. It tastes like much more than just three ingredi-ents. It is very balanced meal that can be paired with a side of steamed broccoli or brown rice. It wasan experimental recipe that turned out wonderful! The outcome will amaze you.. The brown sugar canalways be partially substituted for honey if you wish. Be creative!prep time cook time serves5 minutes 15-20 minutes 4 peoplethings you need 1/4 cup (32 grams)4 Brown SugarBoneless Salmon Fillets To Taste2 Tbsp Salt and PepperDijon Mustard
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 Preheat the oven (to about 180 C) and prepare for use of the top rack. You can set your oven to the broiler setting.2 Season the salmon with salt and pepper and place in a pan or dish (any type works, I prefer a glass dish lined with foil for easy cleanup)3 Whisk the brown sugar and Dijon mustard together in a small bowl until the mixture is smooth.4 Pour the mixture over your prepared Salmon fillets .5 Cook for 10-15 minutes or until the Salmon is flaky (you can test with a fork)6 Enjoy! This pairs nicely with a side of steamed vegetables or brown rice.notesFeel free to substitute the brown sugar with honey if you are looking for an even healthier ver-sion!
By Muhammad Yasar ShahinspirationOne of the national dishes of Pakistan! All veg all the time. What more can I say?prep time cook time serves5-10 minutes 10 minutes 4 peoplethings you need 1 Tbsp3 Vegetable OilEggplants (medium size) 1 tsp1 tsp TurmericCumin Seeds 1 Tbsp2 Chopped Garlic or Garlic PasteOnions (medium size) 21 inch Green ChiliesGinger Piece 3 Tbsp2 YoghurtLarge Tomatoes 1/2 tsp1/2 tsp Cumin PowderCoriander Powder 2 Tbsp1/2 tsp Fresh CorianderGaram Masala or Masala Salt
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 Preheat the oven or use direct flame and place the eggplants over it to be roasted2 When the eggplant changes colour to black and brown, remove it from the heat or oven and the peel off the skin.3 Mash the eggplants completely4 Heat oil in the pan, add finely chopped onions and fry till transparent. Add ginger-garlic paste5 Add chopped tomatoes and stir till oil separates6 Add mashed eggplant and stir7 Allow mix to simmer for 5 minutes8 Garnish with green chilies, green coriander and garam masala8 Serve with Chapati and enjoy!notes
inspiration By D’FoodiesInstead of a typical fried rice, we thought of something healthy that can Sheryll de Mesa, Katrinabe an alternative to the unhealthy Chinese takeout favourite. This recipe Raymundo, and John Daveis well suited for someone with a busy schedule. It is low in carbohydrates Abcedebut high in fiber preventing constipation and promoting weight loss. A bal-anced diet all in one dish.prep time cook time serves5-10 minutes 15 minutes 4 peoplethings you need 1/2 Cup1 Cup CarrotsQuinoa 1/2 Cup1/2 Cup Green PeasGreen Beans 1 Tbsp1/2 Cup Minced GarlicFresh Chicken Strips 1 Tbsp2 Cups Olive OilChicken or Vegetable Stock
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 Boil 1 cup of Quinoa to 2 cups of Chicken or Vegetable Stock. Set aside.2 Sautee 1 Tbsp garlic in 1 Tbsp of olive oil. Wait until brown.3 Add chicken strips. Wait until cook. Put carrots, green beans and peas. Simmer for 2 mins.4 Add the cooked quinoa. Mix all the ingredients.5 Add salt and pepper to taste.notes
By RehabRecipes Leigh Bayo and Martin VerheijinspirationI have recently become a Vegetarian and am constantly looking for convenient recipes that can beeasily adapted and changed to what ingredients you have available in the fridge. The recipes alsoneed to be substantial enough for my meat eating husband to still enjoy :) .This is one of those recipeswhich my mom found in one of her recipe books and sent to me. It is incredibly easy to make when theweek gets busy and has enough ingredients to work as a substantial meal even if there is no meat.prep time cook time serves5-10 minutes 20 minutes 4 people (1 really hungry person)things you need 2 tsp1 Cup ButterBrown Rice (uncooked) 1 TinA Pinch Lentils (drained, with a little juice remaining)Dried Mixed Herbs A PinchA Pinch SaltCajun Spice 50 gramsA Handful Cashew NutsParsley (chopped) 12 Red Pepper (seeded and sliced)Onions (sliced) 250 grams1 Stick Mushrooms (sliced)Celery 2 Tbsp3 Tbsp Olive OilSoy Sauce
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 Cook rice in a pot of water with 1 tsp butter, some salt and a sprinkle of dried herbs.2 Place lentils in saucepan or pot. Add salt, Cajun spice and 1 tsp of butter. Allow butter to melt though on low heat. Once melted mix thoroughly and remove from heat.3 Once rice is cooked mix with lentils and set aside4 Slice onions, red pepper, mushrooms and celery. Chop parsley5 Heat 2 Tbsp of olive oil in pot and add onions and red pepper.6 When onions and red pepper are soft and lightly browned increase the heat and add mush- rooms, celery and parsley7 Stirfry for about 5 minutes until soft8 Add Soy Sauce and reduce heat9 Mix with rice and lentils and garnish with cashew nutsnotes
By Sabeena F AliinspirationStuffed bell peppers are eaten everywhere: Spain, Mexico, Romania, and Asia. Bolivia, however, is thecountry where the largest diversity of peppers are consumed. This recipe is my invention and I havemade it several times. It's not a family recipe, but my aunty used to make something similar to it and Iadded some new ingredients and made it a mix of East and West. Bell peppers are combined with corn,prep time cook time serves5-10 minutes 20 minutes 4 peoplethings you need 24 Potatoes (large, boiled)Bell Peppers 15-201 Can (small) Black Olives (pitted)Corn 11/2 Cup Tomato (chopped, deseeded)Paneer or Ricotta Cheese 22 tsp Onion (medium, chopped)Oregano 1 Handfull2-3 RaisinsGreen Chilis (finely chopped) As Needed1 tsp Red PepperSugar 1 Tbsp To taste1/2 Cup Olive Oil SaltMozzarella Cheese
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 Take 4 bell peppers and remove the seeds and make them hollow. Boil the potatoes and chop them .Take onions ,tomatoes and green chili and chop them as well.2 Take a small pan ,put olive oil in it and saute the onions (transparent) and once that's done, add finely chopped tomatoes and saute them for 2mins.3 Now add boiled potatoes, green chili, corn, oregano, olives and saute all of them for 3 mins. Now add salt, sugar and pepper to taste.4 Once the filling has cooled down add the paneer cheese and raisins to the mixture.5 Take the bell peppers and fill them with the potato filling and lastly top it off with mozzarel- la cheese. Bake these bell peppers for 5 mins at 180 degrees C.6 Serve them hot!notes
inspiration By D’FoodiesApart from the typical vegetarian meal, this recipe was developed to ad- Sheryll de Mesa, Katrinadress the protein requirements of most vegetarians. Tofu, as it is rich in Raymundo, and John Daveprotein, can be a substitute for meat and chickent. A blend of sweet and Abcedespicy falvours make this dish well balanced and delicious.prep time cook time serves5 minutes 15 minutes 4 peoplethings you need 11 Pack Bell Pepper (Cubed)Firm Tofu 1 Tbsp1 Tbsp Vegetable OilOnion (chopped) 1 Tbsp1 Tbsp Oyster SauceLow Fat MayonnaiseTo tasteGround Pepper and Chili
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 Remove tofu from packaging. Slice the tofu, cube. Bake or air fry until cooked. Set aside.2 On another pan, saute onion in vegetable oil.3 Put in the bell pepper. Add the oyster sauce and mayonnaise.4 Mix and add ground pepper, chili powder to taste.5 Best served hot!notes
- By Wilesta PeensinspirationSome days you just are short on minutes when it comes time to cook a meal. Those days of hard workreally start to take a toll. DO NOT REACH FOR YOUR FOOD ORDERING APP. Cook a basic andquick meal instead. You heart will thank you.prep time cook time serves5 minutes 10 minutes 4 peoplethings you need 200g (optional)2 Packs Chicken or Beef StripsInstant Noodles (cooked) 100g500g Feta CheeseFresh Spinach To TasteTo taste Sweet Chili SauseGround Pepper and Salt
O VegetarianO Gluten FreeO SpicyO Contains Nutsdirections1 Fry the chicken /beef strips in olive oil until brown.2 Add the drained noodles, fry for another 5 minutes3 Add spinach, add feta cheese and mix thoroughly4 Add salt and pepper to taste5 Done. Quick. Easy. Tastynotes
49 Choc banana and strawberry frozen yoghurt x2x51 Cremora fridge tart x053 Layali lubnan x155 Gajar ka halwa x157 Apple cinnamon muffins with oat crumble x259 Healthy banana split x4
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