Healthy Delicious New Recipes!

SPINACH AND LEMON FALAFEL WITH MINT DIP
3/4 cup chickpeas (garbanzos)
1 medium onion, peeled and chopped
2 tbsp extra virgin olive oil
2 fat cloves garlic, peeled and crushed
1/2 tsp ground cumin
1/2 tsp ground coriander
1/8 tsp cayenne pepper (or to taste)
2 large handfuls (4oz) spinach
Juice and finely grated zest of 1 medium unwaxed lemon
6 tbsp live goat's yogurt
Small bunch mint, finely chopped

1. Soak the chickpeas/garbanzos overnight, then cook according to the packet instructions. Drain thoroughly and allow to cool slightly. 2. Meanwhile, put the onion and 1 tbsp olive oil in a large frying pan (skillet) or wok and place over a medium heat. Cook for 5 minutes, then add the garlic and spices and continue to cook for a further 5 minutes, stirring occasionally. Add the spinach and cook for a final 5 minutes, until any liquid from the spinach has evaporated. 3. Put the chickpeas and spinach mix into a food processor and add the lemon zest and 2 tsp lemon juice. Blitz to make a smooth paste. Turn the mixture into a large bowl and use your hands to form into six patties. Refrigerate for at least an hour to firm up, if possible, although you can cook the falafel straightaway if needed. 4. Put the yogurt, mint and 1 tbsp lemon juice into a small bowl and mix well. 5. Preheat the grill (broiler) to high. Brush the falafel with the remaining olive oil and grill/broil for 3-4 minutes on each side, until golden brown. Serve the falafel with the yogurt dip on the side.

SESAME-CRUSTED SALMON WITH STIR-FRIED KALE

2 tsp extra virgin olive oil
Two 6oz organic salmon fillets, skin on
2 tbsp sesame seeds, lightly toasted
1 clove garlic, peeled and crushed
1/2 tsp fresh ginger, grated
6 handfuls kale leaves (6oz), torn into bite-sized pieces
1/4 red chili, seeds removed and finely chopped
2 tbsp water
2 tsp wheat-free tamari 
2 lime quarters, to serve

1. Preheat the oven to 400ºF. 2. Brush 1 tsp of the olive oil on to the flesh side of the salmon fillets. Sprinkle the sesame seeds on a plate, then press the oiled side of the salmon into the seeds. Put the salmon on a lightly oiled baking sheet, sesame-coated-side up, and roast in the top of the oven for 7-8 minutes, until the fish is cooked. 3. Meanwhile, pour the remaining olive oil into a wok and place over a medium heat. Add the garlic and ginger and cook for 30 seconds, then add the kale, chili and water and stir-fry for 5-6 minutes. Stir in the tamari and cook for a further minute, then remove from the heat. 4. Divide the stir-fry between two plates and top with the salmon. Serve with lime quarters.

 

SPRING VEGETABLE FRITTATA

Large handful asparagus tips (4oz), trimmed with stalks cut into 1/2" pieces
2 handfuls podded young broad beans (2oz)
6 large organic, free-range eggs
2 tsp lemon juice
8 large leaves basil, shredded
6-8 morel mushrooms, halved (use quartered chestnut mushrooms if morels are unavailable)
1 tbsp extra virgin olive oil
4 salad onions, trimmed and finely sliced
1 medium clove garlic, peeled and crushed

1. Bring a large pan of water to the boil. Add the beans and asparagus and cook for 2 minutes, then drain and rinse under a cold tap until cool. 2. Put the eggs, lemon juice and basil in a small bowl and whisk well to combine. 3. Put the mushrooms and olive oil in a deep 8" non-stick frying pan (skillet) over a high heat and stir-fry for 5 minutes. Reduce the heat to low and add the onions, garlic, asparagus and beans. Cook for 1 minute. Pour the eggs into the pan and cook for 7-8 minutes until the base of the frittata is set and the top is a little runny. 4. Preheat the grill (broiler) to medium and grill (broil) the top of the frittata for 2 minutes. Ease the frittata onto a large plate and cut into wedges. Serve with a finely chopped green salad.

Excerpted from "Clean Up Your Diet" by Max Tomlinson (Duncan Baird Publishers, London/Sterling Publishing; 2007; $14.95; www.dbpc.uk)

FISH SOUP (ZUPPA DI PESCE)

1/2 pound raw jumbo shrimp, shelled
6 ounces monkfish fillets, membrane removed
6 ounces cod
6 ounces scallops
3 tablespoons olive oil
1 small stalk celery, finely diced
1 carrot, finely diced
1 bulb fennel, finely diced
2 cloves garlic, crushed
2/3 cup dry white wine
3 cups canned chopped tomatoes
4 cups fish stock
salt and freshly ground black pepper
1 handful flat-leaf parsley, roughly chopped

1. PEEL the shrimp and cut the monkfish, cod and scallops into bite-size pieces. Set aside in the fridge until required. 2. HEAT the oil in a large saucepan. Add the celery, carrot, and fennel and cook over a medium heat around 5 minutes, stirring often to prevent browning. Add the garlic and cook another 1 minute. 3. POUR in the white wine, chopped tomatoes, and fish stock and bring to a boil. Reduce the heat and leave to simmer 25 minutes. 4. STIR in the prepared fish and continue to simmer a further 5 minutes. Season to taste with salt and pepper and stir in the chopped parsley. Serve immediately.

WARM CANNELLINI BEANS WITH TOMATOES AND HERBS (FAGIOLI ALL'UCCELLETTO)

1 cup dried cannellini beans
1 bay leaf
3 sprigs fresh rosemary
3 sprigs fresh thyme
4 tablespoons extra-virgin olive oil
1 red onion, sliced
1 clove garlic, crushed
3 tomatoes, peeled, deseeded, and chopped
1 large handful flat-leaf parsley, chopped
1 large handful fresh rosemary, chopped
2 tablespoons balsamic vinegar
salt and freshly ground black pepper

1. SOAK the dried beans in a pan of cold water at least 8 hours, preferably overnight. Drain, place in a large clean saucepan, and cover with plenty of fresh cold water. Add the bay leaf, rosemary, and thyme and bring to a boil. Lower the heat and leave to simmer gently about 1 hour until the beans are just soft. Drain, rinse thoroughly in fresh cold water, and put to one side. 2. HEAT the oil in a large sauté pan. Add the red onion and cook over a low heat about 3 minutes until soft. Add the garlic and cook a further 1 minute. 3. STIR in the tomatoes and cooked beans. Turn the heat up to medium and leave to simmer 5 minutes. 4. MIX in the chopped parsley and rosemary, then add the balsamic vinegar, and season to taste with salt and pepper. Remove from the heat and leave to cool slightly. Serve warm.

 

SEA BASS WITH SALSA VERDE (BRANZINO CON SALSA VERDE)

1/2 cup fresh white breadcrumbs
1 tablespoon milk
2 anchovy fillets, rinsed
1 tablespoon capers, rinsed
1 large handful each flat-leaf parsley, mint, and basil, finely chopped
1 clove garlic, crushed
4 tablespoons extra-virgin olive oil
juice of 1/2 lemon
salt and freshly ground black pepper
8 sea bass fillets, about 1/4 pound each
1 tablespoon olive oil

1. MIX together the breadcrumbs and milk in a bowl. Chop the anchovy fillets and capers together very finely and add to the breadcrumb mixture. Stir in the finely chopped herbs, garlic, extra-virgin olive oil and lemon juice, then season to taste with salt and pepper. Leave this salsa verde mixture in the fridge at least 2 hours, preferably longer, before using. 2. TRIM the fish fillets, taking care to remove any remaining bones. 3. HEAT the tablespoon of olive oil in a large skillet. Add the sea bass fillets and cook about 2 minutes on each side until just cooked. Divide the fish among 4 warm plates and serve immediately, with a large spoonful of the salsa verde on top of each serving.

Excerpted from "Easy Italian Cookbook" by Jennifer Donovan (Duncan Baird Publishers, London/Sterling Publishing; 2007; $24.95; www.dbp.co.uk) which contains more than 70 mouthwatering authentic recipes, 12 meal plans with photos and a CD of Italian opera!