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Cooking with dried beans and lentils, All cooking times are based on the beans
being soaked overnight, except for red lentils which don’t need soaking. By
soaking the beans they are made easier to digest by the body and their
nutrients are more readily available.
All cooking times are estimates. Once the bean has come to the boil, turn it
down to lowest heat and simmer with the lid on.
As a general rule of thumb, 1 cup of dried beans will yield about 2 ½ to 3 cups
of cooked beans.
For convenience, soak a large amount of beans overnight and after cooking
freeze them in portions so that they can be removed and added to foods when
you need them.
Always wash beans before cooking and look out for discoloured or badly
formed beans and discard. Ensure there is no debris or small rocks in the
beans.
Beans and lentils cook more quickly and their digestibility benefits with soaking
in water for about 3 to 8 hours or overnight. Discard the soaked water and
rinse well before cooking the beans or lentils in fresh water.
Salt and seasonings added during the cooking tends to make beans cook
slower and can toughen the beans so add little salt and seasonings during the
last few minutes of cooking.
Many people are concerned with the reputation that beans and lentils have for
causing flatulence. Starting your bean/ lentil ventures with small amounts helps
to increase your body’s enzyme production gradually. Soaking your beans and
lentils over night and cooking thoroughly helps to break sown the complex
sugars which challenge our digestive systems.
Some herbs that help the digestion of beans can be added during the cooking
process. These include bay leaf, cumin, fennel, and Kombu seaweed found in
health food stores. These herbs can be helpful but are by no means essential.
Try drinking a cup of fennel or peppermint tea at the end of a legume meal to
aid digestion.
Bean and lentil cooking times
Ingredients
5 tomatoes sliced
Method
Ingredients
Method
1. Fry onions in olive oil until clear, then add garlic and ginger and stir fry.
Add a few spoonfuls of coconut cream and heat until the oil splits from
the cream.
2. Add spices (except nutmeg) and stir until fragrant.
3. Add lentils and the remainder of the coconut milk and stir over medium
heat until hot. Grind in sea salt and nutmeg and mix through the lime
juice and coriander.
4. Serve over steamed green vegetables and brown rice.
Red lentils in tomato sauce
Serves 4. Extra portions can be frozen for later use
Ingredients
Method
1. Sauté the onions, garlic, and ginger in some olive oil and water (steam
fry).
2. Add all the herbs and stir until fragrant.
3. Add the carrots, celery, red lentils, tomatoes, bay leaves, and stock and
bring to the boil.
4. Once boiled, simmer for 15 minutes with the lid on.
5. Allow to cool.
Use on the first day as a stew and turn into a soup the following day by
blending, adding more liquid if required.
Lentil salad
Lentil salad with spinach, fennel, toasted hazelnuts, and lemon garlic dressing
Serves 2
Ingredients
Method
1. Finely shred the fennel, then season with sea salt and steam until soft (al
dente). Place in a small bowl and put in the fridge to cool.
2. In a pestle and mortar, pummel the garlic and some basil. Remove to a
small bowl and stir through the olive oil, vinegar, and lemon juice. Season
to taste.
3. Combine the spinach with green lentils and fennel. Toss through the
dressing and serve with sprinkled toasted hazelnuts.
Chickpea casserole
Serves 4. Extra portions can be frozen and reheated for a quick lunch or dinner.
Ingredients
½ pumpkin, cubed
2 organic potatoes, unpeeled and cut into cubes
1 onion, roughly chopped
1 jar of tomato puree
2 tsp of fresh rosemary leaves, chopped
3 cups of water
1 head of broccoli, cut into florets
2 cups of cooked or tinned chick peas
1 courgette, cut into thick slices
3 cloves of garlic, chopped
2 tbsps of light tahini
Method
1. Place the onions, pumpkin, potatoes, tomato puree, rosemary, and water
in a medium pot and bring to the boil.
2. Simmer uncovered until the potatoes are almost cooked.
3. Add the rest of the ingredients and continue to cook until the broccoli
and potato are tender.
4. Season with salt and pepper and serve with a simple salad.
Black-eyed beans with leafy greens
Serves 3. This recipe is best eaten fresh.
Ingredients
Method
1. Gently sauté the onions and garlic in some olive oil until clear.
2. Add the beans, rosemary, leafy greens, and plenty of freshly-squeezed
lemon juice and stir until the greens have wilted.
3. Season with sea salt, drizzle with olive oil, and garnish with pine nuts and
parsley.
Slow-cooked beans and tomatoes
Serves 3-4. Extra portions can be frozen for later use.
Ingredients
Method
TIP: You can add additional vegetables 10 to 15 minutes before the beans are
cooked.
For a richer sauce, use 100% tomato puree in addition to some of the stock.
(Don’t confuse tomato puree with tomato paste).
Chick pea soup
Serves 4-6. Extra portions can be frozen for later use.
Ingredients
Method
1. Add all ingredients to a large pot and stir in boiling vegetable stock.
2. Bring to the boil and simmer for 15 minutes on low heat with the lid on.
3. To thicken the soup, add 1 teaspoon of arrowroot* or corn flour to some
stock, stir well and add to the soup.
* (Arrowroot powder can be found in health food stores and is gluten free).
Serve with brown rice or quinoa for a stew lunch or blend into a soup.
Vegetable korma with lentils
Serves 4. This recipe cannot be frozen but will keep for 2 days in the fridge.
Ingredients
1 leek
1 medium onion
1 red pepper
1 cup of broccoli florets
2 cups of fresh spinach
Tin of organic lentils or 400g of soaked green lentils
2 tbsps of organic tomato puree
1 tin of low fat coconut milk (you only need half of it)
200 ml of boiling water
1 tsp each of cumin, garam masala, and turmeric
Method
1. Sauté the leek and onion on a low heat for 5 to 7 minutes or until the
onion is soft,.
2. Add the cumin, garam masala, and turmeric and stir for 1 minute on low
heat.
3. Add all the other ingredients (except the coconut milk.)
4. Cover and bring to the boil.
5. Simmer, stirring occasionally, until the vegetables are tender, for 10 to
15 minutes.
6. Pour in ½ tin of coconut milk and continue cooking for 2 minutes.
Ingredients
Method
1. Heat the oil in a large, heavy saucepan; add the onions and celery and
sauté over a low heat for 3 to 5 minutes or until softened.
2. Add the herbs and stir.
3. Add the carrots and garlic and sauté for a further 3 minutes.
4. Add the lentils and stock and bring to the boil.
5. Reduce the heat, cover the pan, and cook gently for 20-25 minutes, until
the vegetables are soft and the soup is pulpy.
Blend for smooth consistency if desired. Red lentils will become very soft .
FISH
Fish is quick and easy to cook, taking only 10 to 15 minutes, depending on the
size of the fillet. Keep some frozen in the freezer for your convenience. It’s a
great source of protein and the oily varieties like tuna, mackerel, and salmon
provide you with Omega 3 for your joints, brains, nervous system, and heart,
and also helps with inflammations. We cannot manufacture Omega 3 in our
bodies, so we need to take it in our diets. Flaxseed is a plant source of omega
3. If you are injured, it is really important to get good quality protein into your
body to help repair your wounds.
Make sure that the fish doesn’t smell too fishy! It’s a sure indication that it’s
going off. The flesh should look nice and fresh with no dark or dry bits on the
corners.
Frozen fish can be defrosted easily by running it under a cold tap. Ideally,
however, allow frozen fish to defrost in fridge.
Place the fish on a baking dish. You can wrap it in tinfoil or parchment paper.
Squeeze some lemon juice on the fish and add a small teaspoon of olive oil (if
weight loss is an issue, leave out the oil or butter when cooking, there are
plenty of fluids in the fish to keep it moist).
Poach in boiling water with a squeeze of lemon juice and some black pepper.
Ingredients
2 fillets of fish
2-3 cloves of crushed or sliced garlic
1 stick of lemon grass, cut into 4 strips
Zest and juice of a lime
1 inch of grated root ginger
1 tablespoon of sesame oil
1 tablespoon of tamari or soya sauce
Method
1. Bake sweet potato chunks, tossed in a small amount of olive oil and
pepper, in the oven for 20 minutes.
2. Place asparagus tips on the bottom of the steamer with some chopped
ginger and a splash of tamari of soya sauce. Steam for 3 minutes.
3. Put the spinach in a steamer or colander, add 2 cloves of chopped garlic
and steam for 2 to 3 minutes.
Baked cod with sautéed leeks and garlic spinach
Ingredients
1 large leeks
3 garlic cloves
1 lemon
Method
Wash fillets, pat dry. Place on tin foil (either individually or altogether). Drizzle
with extra virgin olive oil. Add a squeeze of lemon juice on each fillet. Season
with black pepper and then wrap like a parcel. Put in oven at 180 Degrees, will
be cooked in 12 to 15 minutes.
Melt some oil in a pan and add chopped leeks; sauté on low heat for 3 to 4
minutes; turn heat to low (gas mark 2, electric hob 1)and cover with lid, stirring
occasionally.
On a low heat (gas 2 and electric mark 3), place washed baby spinach in a
large pot with 2 tablespoons of water. Add crushed garlic and mix. You will see
the spinach wilting very quickly. Leave the heat on low, until totally wilted.
Turn heat off. Place lid on top and allow to steam in the garlic. (You don’t get
much out of 1 bag of spinach so if feeding more than 2 people get two bags.)
Serve the fish on a bed of leeks with spinach and extra wedge of lemon.
Scallops with ginger and lemon grass
Ingredients
12 Scallops
2 tablespoons of finely chopped lemon grass
2 teaspoons of grated fresh ginger
1 tablespoon of unrefined sesame oil
2 tablespoon mirin (sweet Japanese cooking wine)
1 tablespoon fish sauce
1 lime, juiced
Coriander leaf and lime wedges to serve
Method
1. Mix the lemon grass, ginger, sesame oil, mirin, fish sauce, and lime juice
together and leave to infuse for a few minutes
2. Place the scallops in an oven dish and spoon a little of the marinade over
each of the scallops.
3. Bake in the oven for 4 minutes, turning after 2 minutes and placing some
marinade on the other side.
4. Check that the scallops are cooked by slicing down the middle, they
should be clear all the way through, no raw centres.
5. Serve with lime wedges and coriander leaves.
Variations
Ingredients
Method
1. Mix the orange juice, tamari, and ginger together and pour over the fish,
ensuring that all of the fish is coated.
2. Cover and leave the fillets for at least 3 hours, turning after 1 ½ hours.
3. Take the fish out of the marinade and bake for 15 minutes in the oven at
180 °C / gas mark 4.
Variations/Serve with
Ingredients
Method
1. Slice the aubergines length ways, cover with salt on both sides and cover
in tea towels. For how long?!]
2. When you have the lamb mince ready, wash the aubergines and dry
them using a tea towel or large towel.
3. Place the coconut oil in a pan, add the minced lamb, cook and strain.
4. In the same pan, add a small bit more coconut oil in with 1 tablespoon of
water.
5. Add the onions and sauté on the lowest heat for 5 minutes.
6. Add all the herbs and stir into the onions for 2 minutes.
7. Add the tomatoes, puree, and seasoning and bring to the boil. Once
boiling, reduce to a simmer with the lid on for 20 minutes, stirring
occasionally.
8. Line the bottom of an oven dish with the aubergine, then a thin layer of
mince ,and continue this for about 5 layers. You want the top layer to be
aubergine.
Lamb burgers
Serves 2
Ingredients
Method
1. Place all the ingredients in a bowl and mix with your hands, ensuring that
the herbs are mixed well into the lamb. (Alternatively, mix everything in
a food processor.)
2. With damp hands, make burger shapes or small rissoles with the lamb
mixture. Bake in the oven [how hot?] for 10 to 12 minutes.
3. Serve with rocket, tomato, cucumber, red onion, toasted pine nuts, mint,
and parsley salad. You could also use some hummus with this dish.
Serves 2
Ingredients
2 turkey breasts
1 onion, chopped
1 cups of bean sprouts
3 cloves of garlic, crushed
1 red pepper, chopped into strips
Bunch of pak choy
1 celery stalk, chopped
2 scallions, cut into strips
3 tbsps of toasted, flaked almonds
5 tbsps of tamari or soya
3 tbsps of mirin (Japanese sweet rice vinegar)
Lime wedge to serve on side
Method
1. Steam/bake or grill your turkey breast with garlic cloves and freshly
milled black pepper and some lemon juice. Steaming turkey or chicken
gives it a lovely succulent flavour and is quick. Avoid using oils, and try to
avoid frying the meat if possible.
2. Sauté the onion on a low heat, add the crushed garlic, and sauté for a
further minute.
3. Add 2 tablespoons of tamari.
4. Put the pak choy in a colander and pour boiling water over it to allow to
wilt. Strain and add to the wok with meat and all other vegetables,
except scallions, and stir fry for 3 to 4 minutes.
5. In a separate small pan, bring the mirin and remaining tamari to the boil;
once boiled, take off the heat and add scallions; allow to sit for 1 minute.
6. Add the sauce to the dish, toss and sprinkle with toasted almond flakes.
Turkey Shepherd’s pie
Ingredients
Method
1. Peel and chop the sweet potatoes into cubes, place in cold water and
bring to the boil. Once boiled, reduce to simmer for 15 minutes until
cooked through. Drain and set aside.
2. Over a medium heat, place the oil in a large pot with 1 tablespoon of
water. Sweat the onion and garlic for 10 minutes on low heat, stirring
occasionally.
3. Add the cumin and cinnamon and coat the onions well.
4. Keep on low heat and add the turkey mince and mix well into ingredients.
You will need to scrap the spices off the end of the pot.
5. Turn the heat up to medium to cook the turkey mince through.
6. When the turkey is cooked, add the ginger, tomatoes, and puree; stir well
and bring to the boil. Once boiled, reduce to a simmer and add the
balsamic vinegar, peas, and red pepper, and cook for a further 10
minutes.
7. Add the baby spinach and stir through, it should wilt in the heat. Season
with black pepper.
8. Place the turkey into a pie dish and add mashed sweet potatoes on top. Sprinkle with some
paprika and bake in the oven at 180⁰ C for 15 minutes.
Chicken chermoula
Chermoula is a North African spice and herb mix that makes a wonderful
marinade for chicken or turkey.
Serves 2
Ingredients
Method
1. Mix all the ingredients, except the chicken, in a bowl to make the
marinade.
2. Cut several slashes in each chicken breast and rub the marinade into the
meat, cover and allow to marinade for 2 hours or more.
3. Grill or fry for 10 to 15 minutes or until the juices run clear. Turn the
chicken over half-way.
4. Serve with salad and tomato relish or quinoa salad.
Bean and vegetable soup
A one-pot winter warmer, packed with fibre. Freeze for convenience. You could
blend this soup if you wanted to.
Ingredients
Method
1. Put the onions, celery, leeks, and carrots in a pot; add the stock and
thyme and bring to the boil.
2. Once boiling, add the red lentils and reduce to simmer for 10 minutes.
3. Add the green lentils and seasoning and cook for a further 5 minutes.
4. Add some fresh parsley at the end of cooking.