Pea and Ham Soup

Ingredients

• 500g pack of frozen peas
• 1 onion, chopped finely
• 1 garlic clove, crushed
• 1 carrot, peeled and chopped into chunks
• 2 large potatoes, peeled and chopped into chunks
• 3 sticks celery, chopped in 1/2cm slices
• 1 Tbs oil
• 1 cup (250 ml) vegetable stock
• Ground black pepper
• 100g lean ham or smoked pork (off the bone, cut into small chunks)

Method

Heat oil in a large saucepan and gently fry the onion and garlic until softened.

Add the stock, all the vegetables EXCEPT the peas and bring to the boil.  Reduce the heat, cover and simmer over a low heat for 15-20 minutes or until potatoes and carrots are soft.

Add the peas, and then cook gently for 3-4 minutes.

Transfer to a blender or use a stick blender and blend all ingredients until smooth.

Return to saucepan, add the ham and heat until hot. Stir in 1 Tb reduced fat sour cream for a creamier option.

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Three Bean Salad with Spinach

Ingredients

• 300 gram canned butter beans
• 300 gram canned kidney beans
• 300 gram canned cannellini beans
• 1 punnet cherry tomatoes, halved
• 1 red onion finely chopped
• 100 grams (large handful) spinach, washed and drained
• 3 tablespoons vinegar
• 1 tablespoon olive oil
• 1 clove garlic, crushed
• 3 shakes pepper

Method

Place butter, kidney and cannellini beans, tomatoes, onion and spinach in a large bowl.

In small screw top jar, place the vinegar, oil, garlic, and pepper and shake well.

Drizzle dressing over bean mixture and toss to combine.

Serve immediately.

Alternatives

Add feta or ricotta cheese and serve in a lettuce leaf. Use three-bean canned mix instead of individual can of beans. Swap one of the beans for a can of chickpeas. Use mixed lettuce leaves or  rocket instead of spinach

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Cambodian style fish with soy bean paste Recipe

Ingredients

• 1 gilt-head (sea) bream about 350 grams
• 1 stalk of green onion, chopped
• 1 tablespoon of soy bean paste
• basil and mint leaves to serve
• 2 cm of ginger root, sliced 
• 1 hot chili pepper, chopped
• 1 tablespoon of sugar
• 1 tablespoon fish sauce 
• 1 clove garlic, minced 
• 1/2 cup of water

How to make Cambodian style fish with soy bean paste

1. Mix water with garlic, ginger, sugar, fish sauce, soy bean paste, hot chili pepper together in a skillet.
2. Add fish and simmer till fish tender and water reduced (about 10 - 15 minutes), while cooking turn fish over.
3. When fish cooked, add green onion and white pepper.
4. Serve garnished with basil and mint leaves.

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Chocolate Mousse Recipe

 Ingredients

• 340g good quality chocolate, semisweet
• 6 eggs
• a pinch of salt
• 30g sugar
• 40ml whole milk
• 200ml whipping cream
• 40g unsalted butter extra

How to make Chocolate Mousse

• Cut the chocolate into pieces. Place chocolate chips in a large bowl.

• Heat the milk and cream in a saucepan just until boiling.Remove from heat and keep you.

• Cut the butter into small pieces.

• Separate the eggs. Beat the egg whites very stiff with salt and sugar. In the last seconds before turning off the mixer, add the egg yolks.

• Add the milk and cream mixture to chocolate. Mix well until the chocolate melts. I recommend using a foué to stir the mixture until the temperature about 40 degrees, slightly warmer than it slip. Add butter and continue mixing until melted.

• Add a little of the chocolate mixture to eggs. Mix gently with aspatula silicon. Then add the egg mixture once the chocolate mixture, incorporating everything with gentle movements that do not lose the clear air. Mix just until uniform with a mousse.

• Transfer mixture to bowl in which you want to serve. Cover with plastic wrap and refrigerate for at least 2 hours before serving.

• It is recommended that one should serve the mousse within 24 hours because of the eggs. I think it will have no problem, because there will be nothing left!

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Butternut Squash Soup

Ingredients

• 5 cups of chicken stock (can be replaced with vegetable stock)
• 1½ cups of cubed potatoes
• 2 tbsp butter or margarine
• 2 small onions, minced
• 3 cups peeled, seeded and cubed butternut squash
• salt and pepper to taste
• Optional toppings: sunflower seeds, pumpkin seeds, pea shoots
• chives and whipping cream (optional)  for garnishing

Instructions

1. In a large saucepan, melt the butter or margarine. Add the onions and cook until soft and translucent, about 5 minutes.
2. Add the squash, your choice of stock and the potatoes and bring the to a boil. Lower the heat, cover the pan and let simmer until all the vegetables are soft,about 35 minutes.
3. Using a food processor or a blender, process the soup until it is smooth.

Transfer the soup back into the pan and season with salt and pepper.

Serve the soup warm with a small amount of cream and herbs as garnish. Enjoy!

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This Is The Healthiest And Most 
Beneficial Diet We Can Follow