Prepare tasty & healthy dishes
Soups
Ingredients
BROCCOLI AND MUSHROOM SOUP
1 handful of mushrooms
4 finger broccoli (chopped)
½ teaspoon Himalayan salt
1 tablespoon olive oil
1 medium onion (chopped)
2 cloves minced garlic
2 Tbsp tomato paste (see recipe below)
1 stalk of celery
½ teaspoon black pepper
1 cup water/ Vegetable broth
2 table spoons lemon juice
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Grill or sauté the mushroom with a little olive oil for 3-5 minutes and chop them.
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Heat a pan with oil then add onions, garlic and celery and allow to sauté for 1 minute. Add chopped broccoli, mushrooms and tomato paste.
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Then add water/ vegetable broth, salt, black pepper and allow it to boil for 7-10 minutes. Add lemon juice.
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Remove when ready and serve with garlic bread.
Procedure
Ingredients
TOMATO PASTE
4 big tomatoes (peeled and chopped)
Himalayan salt to taste
Black pepper to taste
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Place the tomatoes into a blender and blend till smooth.
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Sieve the tomatoes.
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To a pan, add the tomatoes and allow to simmer while constantly stirring till it thickens.
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Add salt and black pepper to taste and use.
Procedure
Ingredients
TOMATO BASIL SOUP
1 Tablespoon olive oil
2 carrots, diced
1 medium onion, diced
1 4 medium size tomatoes
1 cup vegetable broth
1 stalk celery
2 teaspoon dried basil (1 Tablespoon for fresh basil)
1 teaspoon oregano (1 Tablespoon for fresh oregano) Himalayan salt & pepper to taste
1 teaspoon honey
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In a large pot saute onions and carrots in olive oil until soft. Then add tomatoes, vegetable broth, and 1/2 teaspoon each of salt & pepper.
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Cover soup and let simmer for 30 minutes, stirring occasionally.
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Add basil and oregano.
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Use a hand puree to blend soup until creamy or transfer in batches to blender. Adjust salt to your preferred taste and honey if desired.
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Serve soup with fresh basil.
Procedure
Salads
Ingredients
BROCCOLI AND MUSHROOM SOUP
1 handful of mushrooms
4 finger broccoli (chopped)
½ teaspoon Himalayan salt
1 tablespoon olive oil
1 medium onion (chopped)
2 cloves minced garlic
2 Tbsp tomato paste (see recipe below)
1 stalk of celery
½ teaspoon black pepper
1 cup water/ Vegetable broth
2 table spoons lemon juice
-
Grill or sauté the mushroom with a little olive oil for 3-5 minutes and chop them.
-
Heat a pan with oil then add onions, garlic and celery and allow to sauté for 1 minute. Add chopped broccoli, mushrooms and tomato paste.
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Then add water/ vegetable broth, salt, black pepper and allow it to boil for 7-10 minutes. Add lemon juice.
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Remove when ready and serve with garlic bread.
Procedure
Ingredients
CUCUMBER AND
TOMATO RAW SALAD
6 small cucumbers (sliced)
2 big tomatoes or 1 cup cherry tomatoes (sliced)
2 bell peppers
½ small onions (thinly diced) 1 teaspoon garlic (minced)
Dressing
2 Tbsp olive oil or avocado oil 2 Tbsp Balsamic vinegar
1 lemon squeezed
1 tsp himalayan salt
½ tsp black pepper
Fresh herbs (either oregano, parsley, basil, thyme or rosemary)
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Add cucumber, tomatoes, onion and bell pepper into a bowl and mix well.
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Add ingredients for dressing in a bowl and mix thoroughly.
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Mix together and then serve.
Procedure
Ingredients
LETTUCE AND
APPLE SALAD
1 cup leaf lettuce (roughly cut)
1 medium carrot (grated)
½ avocado (cut into cubes)
1 red apple (cut into cubes)
1 cucumber (diced)
1 large tomato (diced)
Pinch of salt
Dressing
¼ cup olive oil
¼ cup lemon juice
1 tablespoon fresh basil (chopped)
1 tablespoon white balsamic vinegar
1 garlic clove (minced)
2 teaspoons honey
½ teaspoon Himalayan salt
¼ teaspoon black pepper
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Place the lettuce, avocado, carrots, cucumber, tomato and apple into a bowl then mix.
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Mix the ingredients for the dressing.
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Add the dressing to the salad and serve.
Procedure
Cooked meals
Ingredients
MUSHROOM AND
VEGETABLE STIR FRY
1 big carrot (diced)
1 handful mushroom (chopped)
1 medium onion (diced)
2 medium tomatoes (diced)
1 medium sized cojet
½ teaspoon Himalayan salt
2 tablespoons olive oil
½ head broccoli and cauliflower (cut into florets)
1 tsp chopped parsley
1 teaspoon dried oregano
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Heat a pan with little olive oil and add mushrooms then fry till golden brown.
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Remove the mushrooms and place on a plate then wash the pan.
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Heat the pan with little olive oil and add onions.
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Fry till the onions and allow them to sweat without changing colour.
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Add broccoli, cauliflower and cojets, fry for 8 minutes and add tomatoes, salt and the fried mushrooms.
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Add dried oregano and parsley.
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Fry them till ready, remove and serve.
Procedure
MUSHROOM AND
VEGETABLE STIR FRY
Ingredients
GRILLED TILAPIA FISH
2 tablespoons lemon juice
½ teaspoon Himalayan salt
1 tablespoon paprika
½ tsp tumeric
½ teaspoon cayenne
2 tablespoon olive oil
2 tilapia fish fillet
4 lemon wages
1 medium onions
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Mix the lemon juice, salt, paprika, turmeric, cayenne and oil well then apply on the fish
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Marinate the fish for 10-15 minutes
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Heat the grill and oil it then place the fish and grill till both sides turn golden brown
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When ready, serve with fried yams, lettuce leaves, raw tomatoes, onions and avocado
Procedure
Smoothies
Ingredients
TROPICAL TONIC
SMOOTHIE
2 handfuls of spinach
1 avocado
2 tablespoon lemon juice
1 cup mango
1 cup pineapple
¼ cup pumpkin seeds
Water
2 tablespoon olive oil
2 tilapia fish fillet
4 lemon wages
1 medium onions
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Place all the ingredients in a high-power blender and blend till smooth and creamy. Add some water
if the smoothie is too thick.
NB: Not recommended for diabetic patients.
Procedure
Ingredients
BERRY BANANA
MANGO SMOOTHIE
1 banana (chopped)
1 cup strawberries/ raspberries/blueberries/ mixed berries
1 medium sized mango (chopped)
½ cup orange juice
1 table spoon chia seeds
1 cup spinach
½ a cup unsweetened soy, almond or cashew milk
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Place all the ingredients in a high-power blender and blend till smooth and creamy. Add some water if the smoothie is too thick.
NB: For diabetic patients, use paw paw or avocado instead of bananas and mangoes.
Procedure
BERRY BANANA
MANGO SMOOTHIE