Ultimate Health Pdf Presentation

*** Serves: 8 Prep: 15 minCooking: 45 min. Gluten-free Lemon-drizzle loaf Loaf Loaf: Preheat the oven to 350°F (180°C/gas 4). Butter and line a 5 x 9-inch (13 x 23-cm) loaf pan. 1 cup (250 g) butter, softened Beat the butter and sugar in a bowl until pale and creamy. Add the eggs one at a time, beating until just combined after 11⁄4 cups (250 g) superfine each addition. Fold in the almonds, mashed potato, lemon (caster) sugar zest, and baking powder. 5 large eggs Spoon the batter into the prepared loaf pan, leveling the top with a spoon. 2 cups (200 g) ground almonds Bake for about 45 minutes, until golden brown and a tooth- pick inserted into the center comes out clean. Let cool in the 10 ounces (320 g) mashed pan for 10 minutes then turn out onto a wire rack and let cool potatoes completely. Finely grated zest of Drizzle: Mix the granulated sugar and lemon juice in a small 4 unwaxed lemons bowl, but not enough to dissolve the sugar. 21⁄2 teaspoons gluten-free baking powder Spoon the mixture over the top of the cake, letting it drip down the sides. Slice and serve. Drizzle 5–6 tablespoons granulated sugar Freshly squeezed juice of 1 lemon Ground almonds are rich in protein and heart healthy mono-unsaturated fats and an excellent source of vitamin E. They are also a good source of fiber and minerals such as iron, calcium, and phosphorous.2



*** Serves: 6 Prep: 15 minCooking: 25 min. Berry bake with passion fruit drizzle Berry Bake Berry Bake: Preheat the oven to 350°F (180°C/gas 4). Lightly 1⁄2 cup (120 g) salted butter, grease a 9-inch (23-cm) round or square baking pan or pie dish. softened 1⁄2 cup (100 g) superfine Combine the butter, sugar, lemon zest, egg, flour, baking powder and yogurt in a bowl. Whisk for until pale and creamy, (caster) sugar about 2 minutes. Finely grated zest and Stir in the apple sauce, this might make the mixture look juice 1 unwaxed lemon curdled, but don’t worry. Gently fold in the berries, then pour the batter into the pre- pared dish and level the surface. 1 large egg Bake for about 25 minutes, until golden brown and firm in the 1 cup (150 g) self-rising center. flour Passion Fruit Drizzle: Mix the lemon juice, demerara sugar, 1 teaspoon baking powder and passion fruit pulp in a bowl. 1⁄4 cup (60 ml) low-fat Remove the pudding from the oven, lightly prick the surface natural yogurt + extra, with a fork, and drizzle with the passion fruit mixture. to serve Serve warm with the extra low-fat yogurt. 1 cup (200 g) unsweeted apple sauce 1 cup (150 g) raspberries or blueberries, or a mixture Passion Fruit Drizzle 1⁄4 cup (50 g) demerara sugar 2 passion fruits, halved and pulp scooped out This delicious dessert is quick and easy to prepare, making it perfect for week night family dinners. The apples, berries, and passion fruit add fiber, vitamins, and anti-oxidants while the low-fat yogurt is rich in protein and calcium.4



*** Serves: 8-10 Prep: 30 min +8-18 hours coolingCooking: 45 min. Lighter NY Cheesecake with blueberry topping Base Base: Preheat the oven to 350°F (180°C/gas 4). Line a deep 8-inch (20-cm) springform pan with parchment paper. 2 tablespoons butter, melted Mix the butter and cookie crumbs in a bowl, then press into the base of the pan. Bake for 10 minutes. Set aside. Increase 31⁄2 ounces (100 g) reduced- the oven temperature to 450°F (220°C/gas 9). fat Graham crackers or digestive biscuits, finely Filling: Beat the cream cheese until smooth with an electric crushed mixer on low speed until smooth. Gradually beat in the sugar and cornstarch. Gradually whisk in the lemon zest and juice, Filling vanilla, and eggs, followed by the fromage frais. The mixture 11⁄4 pounds (600 g) light will be quite runny. cream cheese, at room Pour over the base, jiggling the pan to remove air bubbles. temperature Bake for 10 minutes. Lower the oven temperature to 200°F 3⁄4 cup (150 g) superfine (110°C/gas 1⁄4). Bake for about 25 minutes more. Gently shake (caster) sugar the pan; there should be just a little wobble in the center of the filling. Turn off the oven, keep the door closed and leave 3 tablespoons cornstarch the cheesecake inside for two hours. (cornflour) Open the door, loosen the top edges of the cake with a 2 teaspoons finely grated round bladed knife, then leave in the oven to cool gently for unwaxed lemon zest another two hours. 1 teaspoon fresh lemon Blueberry Topping: Combine the sugar and water in a small juice pan. Bring to a simmer, stirring to dissolve the sugar, then let it bubble for 1-2 minutes to make a thin syrup. Sir in the 1 teaspoon vanilla extract blueberries and cook until the fruit have just burst, about 2 minutes. Stir in the lime zest and set aside to cool. 3 large eggs, lightly beaten Spread the fromage frais over the cooled cheesecake. Cover 5 ounces (150 g) fromage with aluminum foil and chill for at least 4 hours, or overnight. frais Remove from the refrigerator one hour before serving. Blueberry Topping Loosen and remove the sides of the pan, then slide onto a plate, peeling off the paper as you do. 2 tablespoons superfine (caster) sugar Spoon the blueberry topping over the cheesecake. Slice and serve. 3 tablespoons water 12⁄3 cups (250 g) fresh blueberries 1⁄2 teaspoon finely grated unwaxed lemon zest 31⁄2 ounces (100 g) fromage frais6



*** Serves :4 Prep: 15 minCooking: 10 min. Chicken noodle stir-fry 12 ounces (350 g) medium Cook the noodles according to the instructions on the egg noodles package. Drain well and set aside. 1 teaspoon sesame oil Meanwhile, heat the oil in a large wok or frying pan over medium-high heat. Add all the vegetables and the chicken 4 ounces (120 g) green and stir-fry for until the chicken is golden and cooked beans, trimmed and through, 4–5 minutes. halved Stir in the sweet chili sauce, lime juice, and noodles, tossing 4 ounces (120 g) sugar snap to combine. Sprinkle with the cilantro and serve hot. peas, trimmed 6 ounces (180 g) flowering broccoli, cut into short lengths 4 scallions (spring onions), sliced 1 pound (500 g) boneless skinless chicken breast fillets, cut into thin strips 1⁄4 cup (60 ml) sweet chili sauce Freshly squeezed juice of 1 lime 1 cup fresh cilantro (coriander)r, to garnish Stir-fries are quick and simple to prepare, making them ideal for family lunches and dinners. You can vary the vegetables in this stir-fry, according to what you have in the garden or refrigerator.8



*** Serves: 4 Prep: 15 minCooking: 10 min. Veggie burgers with salsa1 pound (500 g) canned Combine the cannellini beans, white onion, garlic and 2 ta- cannellini beans, rinsed blespoons of cilantro in a food processor. Pulse until coarsely and well drained chopped, then transfer to a bowl. Season with black pepper, then form the mixture into four burgers.1 small white onion, chopped Heat the oil in a large frying pan over medium-high heat. Cook the burgers until cooked through, 3–4 minutes on each2 cloves garlic, crushed side.1⁄2 cup fresh cilantro Meanwhile, mix the cherry tomatoes, red onion, remaining (coriander) cilantro, chilies, if using, lime juice, salt, and pepper in a bowl.2 teaspoons extra-virgin Serve the burgers in the rolls with the salsa topped with a olive oil dollop of sour cream.8 ounces (250 g) cherry tomatoes, quartered1 red onion, finely chopped1–2 fresh red chilies, seeded and chopped (optional) Freshly squeezed juice of 1 lime Freshly ground sea salt flakes and black pepper Low-fat sour cream, to serve4 wholegrain bread rolls, halved and toasted Cannellini beans are packed with healthy dietary fiber, helping to lower cholesterol and blood pressure and regulating blood sugar levels, among other things.10



*** Serves: 4 Prep: 10 minCooking: 10 min. Shrimp & veggie stir-fry 2 teaspoons extra-virgin Heat the oil in a wok or large frying pan over medium-high olive oil heat. Cook the cumin and mustard seeds until the mustard seeds start to pop. Add the onions and stir-fry for 2 minutes. 2 teaspoons cumin seeds Add the remaining vegetables, stock, and soy sauce and toss 1 teaspoon mustard seeds well. Cover and leave to steam-fry for 8 minutes. 2 red onions, roughly Remove the lid, add the shrimp and cilantro and stir-fry for chopped 3–4 minutes until the shrimp are hot. 2 red bell peppers Serve hot, sprinkled with the toasted cashews. (capsicums), sliced 2 yellow bell peppers (capsicums), sliced 1 pound (500 g) savoy cabbage, shredded 1⁄2 cup (90 ml) vegetable stock 2 tablespoons reduced-salt soy sauce 14 ounces (400 g) cooked peeled large shrimp (king prawns) 2 tablespoons chopped fresh cilantro (coriander) 2 tablespoons cashew nuts, toasted Commercially made stocks often contain too much salt. We suggest that you use our recipe for vegetable stock (see page 000). Homemade stock can be frozen in small batches and used as required. If you don’t have any homemade stock on hand, buy a reduced-salt stock at the supermarket.12



*** Serves: 4 Prep: 20 minCooking: 30 min. Gluten-free pizza with caramelized onion Base Base: Preheat the oven to 400°F (200°C/gas 6). Line two 1 pound (500 g) cauliflower large baking sheets with parchment paper. florets Put the cauliflower in a food processor and chop until the 3⁄4 cup (75 g) almond flour mixture resembles couscous. Transfer to a bowl and stir in the 1⁄2 cup (60 g) freshly, finely almond flour, Parmesan, and eggs. The dough will be like a thick paste. grated Parmesan cheese 3 eggs, lightly beaten Divide the mixture into four even portions and spread into disks about 7 inches (18 cm) in diameter n the prepared bak- Topping ing sheets. You should be able to fit two pizzas on each baking 1 tablespoon extra-virgin sheet. olive oil Bake for 15–20 minutes until golden and firm to the touch. 2 large white onions, thinly Topping: Meanwhile, heat the oil in a medium saucepan over sliced medium heat. Add the onions and stir until heated through. 3⁄4 cup (180 ml) tomato Lower the heat to very low, cover, and let simmer very gently until caramelized, 15–20 minutes. passato or tomato pasta sauce Spread the pizza bases with a quarter of the onion mixture 24 cherry tomatoes, halved and a quarter of the tomato passato or pasta sauce. Sprinkle 4 ounces (120 g) goat evenly with the cherry tomatoes and goat cheese. cheese Fresh basil leaves, to Return the pizzas to the oven and bake for 5–10 minutes, until garnish the tomatoes are softened and the cheese is beginning to turn golden. Garnish with the basil, and serve hot. You have to taste this pizza to believe how good it is. The cauliflower crust is quite unique and very healthy, even if you are not gluten intolerant. Try any of your favorite toppings with it.14