Recipes from Sharon cooked on our Mallorca fitness week.
Treat yourself to tasty food and healthy snacks!
Basic recipe: 1/2 cup oats to 1 cup liquid. Place in a jar or other container. Refrigerate overnight, or up to 3 days.
For different flavours, vary the liquid:
Strawberries & Cream : half Greek yoghurt, half puréed strawberries
Apple Pie: half nut milk, half apple purée, a tablespoon of raisins and a sprinkling of cinnamon.
Banana Bread: mash half a banana and make up to a cup with nut milk or Greek yogurt.
Add a pinch of cinnamon. Add walnuts just before serving.
Choc Nut: use nut milk and a tablespoon of chocolate chips. Stir in a tablespoon of nuts just before serving.
PB &J: sweeten 2- 3 tablespoons of puréed berries with honey or stevia. Place in jar. Make oats with nut milk and pour over berries. Just before serving, stir in a tablespoon of peanut butter.
Tropical: use coconut milk, and add pineapple, mango or passion fruit. Stir in some dried coconut just before serving.
Broccoli and Chickpea Patties
250g fresh or frozen broccoli, cooked
400g drained weight cooked chickpeas, rinsed
250 ml cooked quinoa
Salt & pepper to taste
Blend all ingredients in a food processor.
Season to taste.
Using a quarter cup measure, scoop up mixture and form into patties.
Refrigerate for 30 minutes to firm up.
Bake at 180C for 30 minutes, on parchment paper to make it easy to lift them out.
HUNGARIAN PAPRIKA MUSHROOMS
1 TB / 15 ml olive oil
1 large onion, sliced
1 large clove garlic, minced
2 punnets mushrooms, washed, dried and halved
1-2 TB / 15-30 ml smoky paprika
14 oz/ 400 g can coconut milk
Fry the onion and garlic.
Remove from pan and fry the mushrooms until brown.
Add all the ingredients and simmer for 5 minutes.
Serve over steak or with quinoa or cauliflower mash.
CRUSTLESS FLORENTINE FLAN
1 TB / 15 ml olive oil
1 onion, chopped
1 clove garlic, crushed
+- ½ lb / 200 g baby spinach
½ cup / 125 ml Greek yoghurt
4 oz / 120 g grated sheep’s cheese
Salt, pepper & ground nutmeg to taste
Heat the oil and fry the onion and garlic.
Blend with the rest of the ingredients.
Spoon into a well-greased pie dish or muffin pans.
Bake at 350ºF / 180ºC for 30-35 minutes, or 15-20 minutes for individual mini flans cooked in deep muffin tins.
Serve hot or cold.
Cooked broccoli can replace the spinach.
Goat’s cheese can replace the sheep’s cheese.
Coconut cream can replace the yogurt.
PHILLY STEAK STUFFED PEPPERS
2 large or 4 small red peppers
1-2 TB / 15-30 ml olive or coconut oil
1 large onion, diced
1 giant clove garlic, minced
2 oz / 60 g mushrooms, sliced
14 oz / 400 g steak
Fajita seasoning to taste
Provolone cheese for topping
Fajita seasoning: 1 TB / 15 ml cornstarch; 1 tsp each of paprika, chilli powder, garlic powder, and salt; ½ tsp cumin and dried oregano, marjoram or Italian herbs; ¼ tsp black pepper. 1 tsp sugar may be added ( optional)
Preheat oven to 375°F / 190°C.
Cut peppers and scrape out seeds and membranes.
Rub with a little oil and sprinkle with herbs if desired.
Bake for 15-20 minutes to soften slightly.
Meanwhile, heat the oil and fry the onion and garlic.
Remove from pan.
Fry mushrooms until brown and remove from pan.
Cut steak into strips. Stir fry until cooked, seasoning to taste with fajita seasoning.
Return onions, garlic and mushrooms to pan and heat through.
Use to stuff peppers.
Top with slices or a round of Provolone.
Bake for 15 minutes and serve.
Goats’ Cheese Salad
For the marinade:
1 cup/250ml olive oil
1/3 cup/ 80 ml balsamic vinegar
1 large clove garlic, crushed
Fresh herbs of your choice
For the salad:
100-200g goats’ cheese
1/2 cup/125ml walnuts
1 nectarine or pear, sliced
Baby spinach leaves
Cut the cheese into 1cm thick slices.
Marinate at least overnight.
Assemble the salad.
Fry the cheese quickly or grill for 2-3 minutes until warm.
Place it on top of the salad.
Drizzle with a little of the marinade and serve immediately.
Use figs instead of nectarines.
Marinate slices of vegetables, eg aubergine, courgette, peppers, then grill just before serving
Tomato and Haricot Bean Soup
2tsp olive or coconut oil
2 medium onions, chopped
1 large or 2 small cloves garlic, crushed
1 kg tomates OR
800 g can of chopped tomatoes
500ml vegetable stock
5ml Worcestershire sauce
Basil, oregano and thyme to taste
1tsp agave syrup, if necessary
400g cooked haricot, sugar or white beans, drained and rinsed
Heat the oil and lightly fry the onion and garlic.
If using fresh tomatoes, skin and chop them.
Add all ingredients except the beans.
Heat, then reduce the heat and simmer for 15 minutes.
Blend until fairly smooth.
Add the beans and reheat.
If it is being served as a main meal, an extra 400g of beans can be added.
Lemon Coconut Macaroons
Vegan , gluten-free, dairy-free)
1 1/4 cups/320ml desiccated coconut
1/4 cup/ 62.5ml ground almonds or almond flour
3 TB/45ml solid coconut oil
1/4 cup/62.5ml maple or agave syrup
1TB/15ml lemon juice
1 TB/15ml lemon zest
Heat oven 180F/350C.
Line a baking sheet with paper or greased foil.
Blend all ingredients in a food processor until sticky and slightly finer.
Using an ice cream scoop, scoop firm balls of mixture onto the baking sheet.
Bake for 14-18 minutes, until golden around the edges and lightly golden on top.
Remove from oven and allow to cool completely before removing from the sheet.
Can be stored in an airtight container for a week, or frozen for up to a month.
Spinach & Cream Cheese Stuffed Chicken
4 chicken breasts
1 TB/15ml olive oil
1 tsp/5ml paprika
1/2 tsp / 2.5ml salt
1/4 tsp garlic powder
1/4 tsp onion powder
For the filling:
4oz/120g Cream Cheese
1/4 cup/62.5ml grated Parmesan
2 cups/500ml chopped spinach
1 clove garlic, minced
1/2 tsp/2,5ml salt
1/2 tsp/2.5ml red pepper flakes
Heat the oven to 190C/375F.
Rub the chicken with the olive oil.
Combine the paprika, salt, garlic powder and onion powder.
Rub into the chicken.
Cut a pocket into the side of each chicken breast.
Corinne the filling ingredients.
Use to fill the chicken pockets.
Bake, uncovered, for 25 minutes, or until cooked through.
Orange & Ginger Muffins
#healthy snack or breakfast
1/2 cup/ 125ml orange juice
2TB/30ml agave or maple syrup
2TB/30ml melted coconut oil
1 cup/250ml oat flour
1/4 cup/ 62.5ml ground almonds
1/2 tsp/2.5ml ground cinnamon
1 tsp/5ml ground ginger OR
2 tsp/ 10ml grated fresh ginger
1/2 tsp/2.5 ml bicarbonate of soda
1/4 tsp /1ml baking powder
Pinch of salt
Heat the oven to 180C/350F.
Line 6 muffin pans with paper cupcake holders.
Combine the first 4 ingredients.
Add the rest, stirring gently to combine.
Fill the cupcakes.
Bake for about 20 minutes or until the top springs back when pressed gently.
Remove from oven and allow to cool.
Best if refrigerated and eaten the next day, as they are very soft and crumbly when freshly-baked.
Melt 100g of dark chocolate.
Stir into the cream taken from 1 can of coconut milk.
This also freezes well, amd makes delicious ice cream.
1 lb/450g grated or spiralsed carrots
2 shallots or spring onions, finely chopped
Chopped fresh parsley for colour
Juice of 1 lemon
3 TB/45ml mild olive oil
1-2 tsp/5-10ml maple syrup or honey
2tsp/10 ml Dijon mustard
1/2 tsp/2.5ml salt
Freshly ground black pepper to taste
Combine the carrots, onions and parsley in a bowl.
Combine the dressing ingredients.
Toss with the carrot ingredients.
Can be served immediately.
Taste and adjust seasonings if it is refrigerated as the flavours mellow.
Chocolate Peanut Butter Squares
2 1/2 cups/625ml nuts
1/2 cup /125ml chopped dates
1/2 cup/125ml peanut butter
3.5 oz/100g dark chocolate
1 TB/15ml coconut oil
Use a silicone loaf pan or line a loaf pan with a large piece of clingfilm for ease of lifting it out.
Blend the nuts, dates and peanut butter until smooth.
Press into the loaf pan and refrigerate overnight.
Remove from pan and cut into squares.
Melt chocolate and coconut oil on defrost in a microwave oven, stirring every 30 seconds.
Pour chocolate over the squares. Allow to cool.
Refrigerate in an airtight container for up to 1 week or freeze for up to 1 month.
1 large onion, chopped
2 cloves garlic, crushed
Slice the aubergines thinly and sprinkle with salt.
Leave for 30 minutes to draw out the bitterness.
Rinse and pat dry with kitchen paper.
Dry fry until lightly browned.
Fry the onion and garlic In a little oil.
Layer the aubergine, onion and garlic, and cheese in an ovenproof dish.
Bake at 180ºC /350ºF for 30 minutes.
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