Nutrition & Fitness BREA KFAST Creamy Ci nnamon Porridge • 1 cup quick-cooking oats • 1 1/2 cups milk (to cook) • 1/2 cup warm milk (to serve) • 1/4 teaspoon ground cinnamon • Brown sugar or honey to serve • Fresh berries to serve 1. Combine the oats and milk in a small saucepan and bring to boil. 2. As soon as the mixture comes to the boil, reduce heat and simmer for one minute, stirring constantly. 3. Spoon into serving bowls and drizzle over some of the warm milk. 4. Serve with honey or brown sugar and fresh berries. LUNCH Slow Cooked Southwest Tomato Soup • 2kg fresh tomatoes, quartered • 1 large brown onion, diced • 6 cloves garlic crushed • 1 teaspoon ground cumin • 1 teaspoon ground coriander seed • 1/4 cup roughly chopped coriander leaves & stalks • 1/4 cup brown rice • 1 litre good quality salt-reduced vegetable stock • 1 litre water • Salt & pepper to taste • 1 cup sour cream 1. In a small frying pan, heat a little olive oil and saute the onions and garlic until the onions turn translucent. 2. Transfer to your slow cooker along with the remaining ingredients except the sour cream, salt & pepper. 3. Cook on low for 8 hours. 4. Transfer to blender along with the sour cream and blitz until smooth. Season to taste. 5. Serve with warm flat bread. NOTE: Make this ahead and freeze in individual serves for an easy lunch. DINNER Moroccan Fish & Spiced Lentils Fish • 2 x 150 gram grouper fillets • 2 tablespoons Moroccan spice blend • Olive oil 1. Preheat oven to 200 degrees Celsius. Drizzle the fish with some olive oil and season with Moroccan spice blend. 2. In a small oven-proof frypan, brown the fish for 1-2 minutes on each side. Put the frypan in the oven and cook for 10 minutes, or until fish is cooked through. 3. Serve on spiced lentils and top with lemon yoghurt sauce and baby herb salad (recipes follow). Spiced Lentils • 2 cups lentils, rinsed and sorted • 2 cloves garlic, chopped • 1/2 Spanish onion, finely diced • 2 stalks celery, finely diced • 1 sweet red chilli pepper, diced • 3 tablespoons ground cumin • 1 tablespoon ground coriander • 1 teaspoon hot cayenne pepper • 2 cups good quality, salt-reduced vegetable stock • 2 cups hot water • Salt & pepper to taste 1. Saute the onion and garlic in a little olive oil, adding salt to prevent the garlic from burning. Add the celery and chilli pepper and cook until the celery begins to soften. 2. Add the spices, stock and water and stir well to combine. 3. Cover the pan with a tight fitting lid and reduce heat to low. Cook for 30 minutes, stirring frequently. If the lentils become dry before they are cooked through, add more water. Lemon Yoghurt Sauce • 1 cup Greek style yoghurt • Juice of half a lemon • Salt & pepper to taste 1. Mix all ingredients thoroughly and chill before serving. Baby Herb Salad • 1/2 Spanish onion, very finely sliced • 2 cups baby herb leaves • Juice of half a lemon • 1 tablespoon extra virgin olive oil • Salt & pepper to taste 1. Soak the onion in the lemon juice for at least five minutes. 2. Combine all ingredients in a bowl and toss to coat. 68 Pindara Magazine 2015
Pindara Private Hospital Magazine - Issue Five
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