For That Warm Feeling…

Hot & Spicy Sweet Potatoes
Makes 6 servings
Low in fat and calories!
Shopping List:

1 kilo or 2 large sweet potatoes
60 ml or 4 tablespoons olive oil
2 tablespoons fresh thyme leaves
2 sprigs of fresh thyme
1 red scotch bonnet chilli, seeded and finely chopped

TO MAKE:

Peel the sweet potatoes and cut crossways into slices 2.5cm or 1 inch thick. Lay [...]

Sunny Side of the Street…

We stay this week in the Mediterranean with…
Hummus
Makes 20 servings
Shopping List:

2 cloves garlic, chopped
540 g or 1 (19 ounce) can garbanzo beans/chickpeas, drained [reserve some of the juice]
60 ml or 4 tablespoons lemon juice
45 g or 3 tablespoons tahini [sesame paste]
3 g or ½ teaspoon salt
freshly crushed cumin seeds to taste
30 ml or 2 tablespoons [...]

Welcome to…

Caribbean Fruity Salsa
Makes 4 servings
This is a delicious salsa that’s perfect with granola and yogurt for a healthy breakfast! But you can also serve it with tortilla chips as a snack.
Shopping List:

120 gr or 1/2 cup diced fresh mango
40 gr or 1/4 cup diced fresh pineapple
35 gr or 1/4 cup diced papaya
1/2 fresh jalapeno pepper, [...]

Orange Flavour on Orange Day

Thurday Recipe on a Wednesday. Tomorrow is a national holiday so shops will be closed.
Orange-Lemon Pangasius
Makes 4 servings
Shopping List:

15 ml or 1 tablespoon olive oil
4 (125 gram or 1 ounce each) fillets pangasius or tilapila
1 orange, juiced
1 lemon, juiced
1 gram or 1/2 teaspoon lemon pepper

TO MAKE:

Heat oil in a large skillet over medium-high heat.
Arrange fillets [...]

Let’s go Veggie…

Black Bean Veggie Burgers
Makes 4 servings
Shopping List:

1 (16 ounce) can black beans, drained and rinsed
1/2 green bell pepper, cut into 2 inch pieces
1/2 onion, cut into wedges
3 cloves garlic, peeled
2 eggs
8 gram or 1 tablespoon chili powder
6 gram or 1 tablespoon cumin
5 ml or 1 teaspoon Thai chili sauce or hot sauce
55 gram or 1/2 [...]

Chez Pierre

Chicken Breasts
– Chez Pierre
Low Cal Recipe
Makes 6 servings
Shopping List:

6 skinless, boneless chicken breast halves
30 gram or 1/4 cup all-purpose flour
3 gram or 1/2 teaspoon salt
1 gram or 1 pinch ground black pepper
45 gram or 3 tablespoons butter
1 (14.5 ounce) can stewed tomatoes, with liquid
120 ml or 1/2 cup water
25 gram or 2 tablespoons brown sugar
30 [...]

Zucchini Pancakes

Zucchini Pancakes
Makes 4 servings [16 pancakes]
Shopping List:

500 gram or 4 cups grated zucchini
25 gram or ¼ cup grated Parmesan cheese
15 gram or ¼ cup fresh basil, chopped
2 tablespoons fresh chives, chopped
1 packet artificial sweetener [Splenda or Canderel]
6 tablespoons egg white substitute
cooking spray.
fat-free sour cream
salt and pepper to taste

TO MAKE:

Place grated zucchini in a colander, let [...]

Food for all seasons…

Tomato Lentil Stew
Makes 4 servings
Shopping List:

190 gram or 1 cup dry lentils
475 ml or 2 cups vegetable stock [or chicken stock]
280 gram or 10 ounces chopped tomatoes
40 gram or ¼ cup chopped onion
4 stalks celery, chopped, with leaves
1 gram or ½ teaspoon curry powder
3 cloves garlic, minced
salt to taste
ground black pepper to taste

TO MAKE:

Add lentils to [...]

It’s in the sauce #5

Green Goddess Sauce
Low Cal, Low Carb & Low Fat recipe
Shopping List:

60 ml or ¼ cup plain fat-free yogurt
120 ml or ½ cup light sour cream
3 tablespoons fresh tarragon
2 tablespoons snipped fresh chives
10 ml or 2 teaspoons lime juice
1 clove garlic, smashed

TO MAKE:

In a blender container or food processor bowl combine yogurt, 1/4 cup sour cream [...]

Let’s Salsa…

Low Cal Recipes to spice up your food
Pineapple Salsa
Makes 8 servings
Shopping List:

165 g or 1 cup finely chopped fresh pineapple
80 g or ½ cup diced red bell pepper
75 g or ½ cup diced green bell pepper
165 g or 1 cup frozen corn kernels, thawed
1 (15 ounce) can black beans or kidney beans drained and [...]