Serves 4
 1 litre vegetable or chicken stock
 450g carrots, peeled and chopped 1 garlic clove, crushed
 ⅛ tsp cinnamon
 ¼ tsp cumin
 ½ tsp paprika
 ½ tsp cayenne pepper or hot sauce
 Juice of 1 lemon
 ½ tsp honey or agave nectar
 ½ tsp orange flower water
 1 tbsp parsley, chopped
1. In a medium saucepan, boil the stock. Add the carrots and garlic. Reduce the
heat and simmer until the carrots are
tender. 2. Remove half the carrots and set aside. In a food processor, blend the carrots,
garlic and stock, then return to thesaucepan. 3. Mix in the cinnamon, cumin, paprika
and cayenne or hot sauce. Add the
remaining carrots to the soup, and
simmer for 10 minutes. 4. When the soup is ready to serve, stir in
the lemon juice, honey or agave and
orange flower water. Serve in bowls
and sprinkle with parsley.Chapter 10
Starters and
Vegetables
Make sure you wash all
vegetables thoroughly,
preferably in filtered or bottled
water, especially if veggies are
not organic. I tend to wash
veggies like courgettes (veggies
with skin) with salt or lemon.Avocado Stuffed with Seafood
(South African)
If you love avocados, then this recipe
will be a treat. It’s an easy-to-prepare
dish that can be served as a starter or
snack at any time of the day. Serves 2–4
 Juice of ½ lemon
 4 tbsp dry white wine
 1 tsp curry powder
 150 g mayonnaise
 ½ tsp mace or nutmeg
 225 g prawns, cleaned and deveined
 450 g crabmeat or lobster meat 1 head romaine lettuce, cleaned and
leaves separated
 2 avocados, peeled and halved
 1 grapefruit, peeled and sectioned
1. Mix the lemon juice, white wine, curry
powder, mayonnaise and nutmeg in a
small bowl and set aside. 2. Place the prawns and crabmeat in a
bowl and add half the dressing. Leave
to marinade slightly. 3. Arrange the lettuce leaves to form cups
on plates. Place the avocado halves in
the lettuce cups and spoon in the
seafood and dressing. Place 4
grapefruit sections on the side of each
plate and serve.Asian-style Coleslaw
Crunchy, healthy coleslaw you can enjoy
with any food or just on its own. Serves 2–4
 ½ medium head white cabbage, sliced
 ½ medium head red cabbage, sliced
 1 red pepper, chopped
 1 yellow pepper, chopped
 3 carrots, peeled and shredded
 4 spring onions
 ½ bunch fresh coriander, chopped
 50 g roasted peanuts, chopped
 3 tbsp rice vinegar
 1 tbsp sesame oil 2 tbsp soy sauce
 1 tbsp honey or agave nectar
 1 cm fresh ginger, peeled and minced
 1 garlic clove, crushed
 1 jalapeno pepper, deseeded and finely
chopped
1. Toss the salad ingredients in a bowl. 2. Mix the vinegar, sesame oil, soy sauce,
honey or agave, ginger, garlic and
pepper. Mix into the salad. Bean Cakes (Moi-Moi –
Nigerian)
A favourite side dish, especially at
Nigerian parties. It is easy to prepareand quite healthy as the cooking method
is steaming. You can get the peeled beans
from the local African or Asian grocery
stores. Banana leaves are usually used
for cooking in cakes but, in their
absence, I use the foil takeout boxes. Serves 6
 250g black-eyed beans (bean flour can
be used but it’s not the best option)
 1 onion
 1 red chilli pepper
 2 tbsp dried ground crayfish
 100 g cooked prawns
 2 tbsp grapeseed oil
 1 tsp salt 3 hard-boiled eggs (optional), cut into
chunks
 6 foil takeout boxes
 Note. If using already peeled beans, just
wash them thoroughly and blend. 1. Place the beans in a large bowl. Cover
with water and soak overnight. 2. Rub the beans briskly between your
palms to remove the skins. Fill the
bowl with water and the skins will
float to the top. Discard the skins. Continue this action until the beans are
clean and no skins are left behind –
soak them again if necessary. 3. In a food processor, blend the beans,
onion, ground black pepper and 10 mlof water until smooth. 4. Pour into a bowl. Add the crayfish,
prawns, oil and salt and mix
thoroughly. 5. In a large saucepan, add enough water
just to fill the base and bring to the
boil. Use the foil boxes as a measuring
guide: only half of the box should be
submerged in water. Pour small
amounts of the mixture into individual
boxes. If you are using eggs, add some
into each box. Cover with the lids,
place in the saucepan and steam for an
hour until firm. 6. Serve warm or hot with tomato sauce
and salad. Avocado with Peanut andRomaine Lettuce
Serves 4
 3 avocados (ripe but firm), stone
removed and cut into cubes
 Juice of ½ lemon
 2 tbsp peanuts, ground
 ½ tsp cinnamon
 ½ tsp paprika
 Salt and chilli powder to taste
 1 bunch romaine lettuce leaves,
separated and washed
 10 g fresh chives, chopped to garnish
1. Place the cubed avocado in a bowl and
sprinkle with lemon juice. Set aside.2. Mix the ground peanuts, cinnamon,
paprika, salt and chilli powder together
thoroughly. 3. Arrange the individual lettuce leaves on
a platter like cups. 4. Scoop avocado onto each lettuce leaf,
sprinkle peanut mixture over the
avocado and garnish with chives. Baked Sweet Potato Skins
Instead of the traditional potato skin, I
use sweet potatoes for a slightly different
twist. Serves 4–6
 3 large sweet potatoes 8 tbsp grated parmesan cheese
 1 tbsp parsley, chopped
 1 tsp basil, chopped
 ½ tsp garlic powder
 ½ tsp salt
 Olive oil spray
 1 spring onion, finely chopped
 110 ml fat-free sour cream
1. Preheat the oven to 200°C or Gas Mark
6. 2. Wash the potatoes thoroughly and
pierce all over with a fork. Wrap them
individually in foil and bake for an
hour or until they are easily pierced
with a fork. Remove and allow to cool
slightly.3. In a small bowl, mix the parmesan,
parsley, basil, garlic powder and salt. 4. When the potatoes are cool enough to
handle, quarter them length-wise. Scoop out the flesh, saving a ½ cm
shell. Cut the strips in half crosswise –
you should have 20–24 wedges. 5. Line a baking tray with foil. Place the
wedges on the tray and coat lightly
with olive oil spray. Top with the
cheese mix. 6. Bake in the oven for about 10–12
minutes or until golden brown. Place
on a serving platter, sprinkle with
chopped spring onions and serve with
sour cream. Creamy Courgette andGarlic
A vegetarian dish everyone will love –
it’s nutritious as well. Serves 4–6
 2 tbsp Olivio or unsalted butter
 6 garlic cloves, crushed
 1 onion, finely chopped
 3 leeks, finely chopped
 1 tsp fresh thyme, chopped
 3 medium courgettes, washed and
grated
 3 medium yellow squash, washed and
grated
 2½ tbsp sour cream ½ tsp fresh ground black pepper
1. Melt the Olivio or butter in a saucepan. Add the garlic, onion and leeks and
sauté over a low heat for 5 minutes. 2. Mix in the thyme, courgettes and
squash. Cook, stirring frequently for 5–
7 minutes or until the courgettes and
squash are tender. 3. Place on a plate, top with sour cream
and sprinkle with ground black pepper. Bok Choy Slaw
A versatile side dish that goes well with
lamb or chicken. Crunchy and absolutely
delicious.Serves 4
 4 tbsp rice wine vinegar
 1 tbsp sesame oil
 2 tsp honey
 2 tsp Dijon mustard
 ¼ tsp salt
 600 g bok choy, washed and thinly
sliced
 2 carrots, peeled and shredded
 2 spring onions, chopped thinly
1. In a medium bowl, whisk the vinegar,
oil, honey, mustard and salt until
smooth. 2. Add the bok choy, carrots and spring
onions. 3. Toss to coat thoroughly with thedressing. Vegetable Stir Fry
An easy way of introducing vegetables as
a side dish to your menu. You can make
this dish sweet, spicy or have it as it is. Chicken or shrimps can be added to
make it a meal on its own. Serves 4
 1 tbsp grapeseed oil
 2 red onions, sliced
 150 g mushrooms, sliced
 2 courgettes, chopped
 1 head white cabbage or Chinesecabbage, shredded
 2 tbsp Szechuan stir-fry sauce
 1 tsp sesame oil
 1 tsp agave nectar or honey (optional)
 Salt and pepper to taste
1. Heat the grapeseed oil in a wok or
saucepan. Sauté the onions for 2
minutes. Add the mushrooms and
courgettes and cook for 3 minutes. 2. Mix in the cabbage. Drizzle the 
stir-fry
sauce over the vegetables and sauté
until the cabbage is just wilted. 3. Drizzle with sesame oil and agave or
honey (if you are using it for a sweet
twist). Add salt and pepper to taste. Mix thoroughly.Spicy Vegetables
Serve this dish on its own or with
wholemeal pitta bread. Serves 2–4
 2 tbsp olive oil
 2 tsp black mustard seeds
 2 onions, finely chopped
 2 garlic cloves, chopped
 1 cm ginger, chopped
 ½ tsp turmeric
 ½ tsp coriander
 1 tsp ground cumin
 ¼ tsp chilli powder
 2 carrots, peeled and chopped 2 sweet potatoes, peeled and chopped
 2 tomatoes, chopped
 250 g green beans, trimmed and cut
into small pieces
 Salt and pepper to taste
 ½ tsp garam masala
1. Heat the oil in a heavy saucepan and fry
the mustard seeds until they pop. 2. Add the onions, garlic and ginger. Sauté, stirring continuously for 5
minutes or until the onions are golden. 3. Add the turmeric, coriander, cumin and
chilli powder, and sauté for about 30
seconds. Then toss in the vegetables. Mix until they are thoroughly coated
with the spices. 4. Add salt, pepper and 3 tablespoons ofwater. Cover and cook for 15 minutes
or until the vegetables are tender. 5. Stir gently every 5 minutes and add a
little more water if necessary. Sprinkle
with garam masala and stir. Stewed Greens
This recipe is packed full of nutrients,
vitamins, fibre, folic acid – you can’t go
wrong with it. Serves 4–6
 600 g collard greens, washed and
chopped
 200 g spinach, washed
 200 g kale 4 tbsp olive oil
 1 onion, chopped
 4 tomatoes, chopped
 1 green chilli pepper, deseeded and
finely chopped
 Juice of ½ lemon
 1 tbsp plain unbleached flour
 225 ml water
 ½ tsp salt and black pepper
1. Steam the greens in a steamer for about
6 minutes. If you don’t have a steamer,
pour water into a saucepan and bring to
the boil. Place the greens in a colander
and insert into the saucepan. Cover and
steam for about 6 minutes. 2. Heat 2 tbsp of oil in a frying pan over amedium heat. Add the onion, tomatoes
and pepper. Mix well and cook for
about 5 minutes. Reduce the heat to
low and add the remaining oil. 3. Whisk the lemon juice, flour and half
the water until smooth and 
well-
blended
. Pour into the onion mixture
and mix well. 4. Add the remaining water, cooked
greens, salt and pepper to taste and mix
well. Increase the heat to medium,
cover and cook for 3 minutes to heat
through. Serve with a main dish such as
fish or chicken. Asparagus and Sun-dried
TomatoesThe combination of the sun-dried
tomatoes and healthy sauce gives a
wonderfully sweet and savoury taste. Serve this on its own as a starter or side
dish with chicken or fish – absolutely
delicious! Serves 2
 1 tbsp olive oil
 1 tsp flaxseed oil
 1 tsp balsamic vinegar
 ½ tsp cayenne pepper
 2 tbsp sun-dried tomatoes, chopped
 15 g parsley, chopped
 225 g asparagus
 10 g fresh basil, chopped1. In a small bowl, mix the oils, vinegar,
cayenne, tomatoes and half of the
parsley together. Leave to marinade for
2 hours. 2. Steam the asparagus for about 6 minutes
or until just tender. 3. Place the asparagus on a plate. Pour the
sauce over, and sprinkle with the
remaining parsley and basil. Baked Tomatoes
A classic Mediterranean dish, which is
often served as part of a number of
platters making up a main meal. Serves 2–4 2 tbsp olive oil
 4 large tomatoes, cored and each cut
into 3 thick slices
 200 g breadcrumbs
 20 g fresh basil, chopped
 1 tsp fresh thyme, chopped
 1 tsp fresh oregano, chopped
 1 garlic clove, chopped
 Extra olive oil to drizzle
1. Preheat the oven to 180°C or Gas Mark
4. 2. Lightly brush half the olive oil on a
baking tray. Arrange the tomato slices,
cut side up, in a single layer. 3. Mix the breadcrumbs, remaining oil,
half the herbs and garlic. Sprinkle overthe tomatoes. Bake for about 5–7
minutes or until the breadcrumbs are
lightly browned. 4. Place the tomatoes on a serving platter,
sprinkle with remaining herbs and
drizzle with olive oil. Sautéed Bok Choy (Asian)
Bok choy isn’t just for salads or Asian
dishes. It is also a perfect vegetable for a
quick, healthy side dish. Sautéing
concentrates both the flavour and
nutrition of the vegetable. Serves 2–4
 1 onion, chopped 2½ cm ginger, grated
 1 tbsp olive oil
 ½ tsp sesame oil
 500 g bok choy, both white and green
parts sliced
 1 tbsp rice wine vinegar
 1 tsp fish sauce
 ½ tsp red pepper, crushed
 Salt to taste
 100 ml chicken stock
 1 tbsp sesame seeds
1. In a medium-sized saucepan, sauté the
onion and ginger in the oils for 5
minutes. 2. Add the bok choy, vinegar, fish sauce,
pepper, salt and stock. Mix and sautéfor about 8 minutes. 3. Place on a plate and sprinkle with
sesame seeds. Balsamic Mushrooms
These mushrooms can be served hot or
cold, so you can prepare them a day
before or right before you serve your
main meal. They take 10 minutes to
prepare. Serves 2
 ½ tsp sesame oil
 1 onion, chopped
 350 g shiitake mushrooms 2 tbsp sundried tomatoes (optional)
 2 tbsp balsamic vinegar
 1 tbsp red wine
 20 g parsley, chopped
1. Sauté the onion in sesame oil in a wok
or saucepan for 5 minutes. 2. Add the mushrooms, sundried tomatoes,
vinegar, red wine and half the parsley. Mix together thoroughly for 5 minutes,
stirring continuously. 3. Place on a serving platter and sprinkle
with the remaining parsley.Chapter 11
Mains
There are many types of foods
and recipes around the world. It’s a lot of fun discovering and
trying them out. Hope you enjoy
these!Couscous with Dates, Raisins
and Almonds (Middle
Eastern)
This recipe is fruity and nutty – a perfect
combination of flavours. It takes about
10 minutes to prepare. Serves 4
 450 ml water
 1 tbsp Olivio (or unsalted butter)
 Grated peel and juice of 1 orange
 1 tbsp honey or agave nectar
 ½ tsp cinnamon
 ¼ tsp nutmeg
 ¼ tsp salt 275 g couscous
 110 g almonds, sliced
 110 g raisins
 110 g dates, chopped
1. Mix the water, half the Olivio or butter,
orange peel and juice, honey or agave
nectar, cinnamon, nutmeg and salt in a
medium saucepan and boil. 2. Add the couscous to the boiling
mixture. Then remove from the heat and
cover for 10 minutes or until all the
liquid has been absorbed. 3. In a small frying pan, heat the almonds
over a medium heat, stirring
continuously until they are toasted. Add
the raisins, dates and remaining Olivio
or butter. Heat until the butter hasmelted. 4. Spread the couscous on a serving
platter and top with almond and date
mixture. Serve on its own or with
grilled chicken or fish. Baked Curried Fish 
(Mtuza
Wa Samaki – Kenyan)
A traditional Kenyan recipe for a classic
curried stew of fish and onions full of
aromatic spices. Serves 4
 900 g sea bass or halibut, bones
removed 3 onions, sliced
 3 garlic cloves
 1 tsp cayenne pepper
 1 tbsp curry powder
 125 ml white wine vinegar (optional)
 ½ tsp ground cardamom
 ½ tsp cumin
 ½ tsp salt
 4 tomatoes
 2 tbsp olive oil
1. Preheat the oven to 180°C or Gas Mark
4. 2. Place the fish on a baking tray and add
the onions over the fish. 3. In a food processor, mix the garlic,
pepper, curry, vinegar, cardamom,cumin and salt until smooth. 4. Add the tomatoes and oil, and blend for
just 10 seconds. Avoid blending until
smooth. 5. Pour this mixture over the fish. Cover
and bake in the oven for 30 minutes or
until the fish is cooked. Can be served
with wholemeal pitta or with rice. Fish with Herbs in Tomato
Sauce 
(Mauritian)
This is a very rich and delicious sauce,
which can be made a bit spicy by adding
one chopped serrano chilli. Easy on the
lemon with this dish though; use half
initially and add the rest if required.Serves 4
 1 kg halibut or sea bass (any white fish
is fine), cleaned
 Salt and pepper to taste
 3 tbsp grape seed oil
 1 onion, finely chopped
 2½ cm ginger, crushed
 3 garlic cloves, crushed
 10 g fresh thyme, chopped
 225 g tomatoes, crushed
 2 tbsp tomato paste
 125 ml dry sherry
 25 g fresh parsley, chopped
 25 g fresh coriander, chopped
 Juice of ½ lemon (optional)1. Preheat the oven to 150°C or Gas Mark
2. 2. Cut the fish into serving slices and then
reassemble to make the whole fish
again. Season with salt and pepper to
taste. Place the reassembled fish on a
baking tray and bake in the oven for
10–15 minutes. Remove from the oven
and set aside. 3. Heat the oil in a frying pan. Sauté the
onion, ginger, garlic and thyme. Add
the crushed tomatoes and tomato paste
and mix well. Add salt and pepper to
taste. Simmer for 10–15 minutes, then
gradually add the sherry. 4. Add half the chopped parsley,
coriander and lemon juice. Simmer
until the sauce thickens to yourpreferred consistency. 5. Preheat the oven again to 200°C or Gas
Mark 6. Sprinkle the remaining parsley
and coriander on the fish in the baking
tray. 6. Pour the tomato sauce over the fish
evenly then put the fish back in the
oven and bake for 10 minutes. Reduce
the heat to 150°C and bake for a further
5 minutes. Serve hot with fresh bread
or boiled or baked yams. Spiced Salmon on Lentils
(Moroccan)
A traditional Moroccan recipe for a
classic dish of salmon cooked in a spiced
tomato-based sauce, served on a bed oflentils. This is a quick and easy recipe
that’s low in fat and GI. Serves 4–6
 350 g green lentils
 1½ litres water
 ¼ tsp salt
 ½ tsp freshly ground black pepper
 2 tbsp coriander seeds
 2 tbsp fennel seeds
 2 tbsp cumin seeds
 1 tsp cardamom seeds
 2 tsp whole cloves
 6 tbsp grape seed oil
 8 garlic cloves, crushed
 2 large shallots, chopped 2 tbsp harissa (Moroccan hot sauce,
available in speciality food shops) or
any hot sauce
 500 g tomatoes, chopped
 6 salmon fillets (175 g with skin)
 1 tbsp Olivio or unsalted butter
1. Place the lentils in a saucepan and
cover with water. Bring to the boil
over a high heat. Reduce the heat to
low, cover and simmer for 25 minutes,
stirring occasionally until the lentils
are tender. Season with salt and pepper
and set aside, covered. 2. In a frying pan, mix the coriander,
fennel, cumin and cardamom seeds
with the cloves. Toast the spices over a
medium heat for about 3 minutes,stirring until fragrant. Transfer to a
plate to cool. Blend the spices in a
food processor or with a mortar and
pestle. 3. In a saucepan, heat 4 tbsp of grape seed
oil over a low heat. Sauté the garlic
and shallots for 5 minutes. Add the
harissa and 1 tablespoon of the spice
mixture and cook, stirring for 3
minutes. Add the tomatoes and juices
and simmer over a medium heat for 5
minutes, stirring occasionally. Season
with salt and pepper to taste. 4. Preheat the oven to 200°C or Gas Mark
6. Season the salmon with salt and
pepper and coat with the remaining
spice mixture on both sides. 5. Take 2 ovenproof pans and heat 1 tbspof oil in each. Add 3 salmon fillets to
each pan, skin-side down with a piece
of butter next to each fillet and sauté
for 3 minutes. 6. Transfer the pans to the oven without
turning the salmon and bake for about 6
minutes or until the skins are crisp and
the fish is cooked through. 7. Reheat the lentils and tomato sauce. Spoon lentils onto the centre of each
dinner plate and place the salmon
fillets on top of the lentils. Spoon
tomato sauce around the lentils and
serve. Melon Soup 
(Egusi –
Nigerian)There are many variations of making
melon soup. It is usually served with
ground rice or yams but it can also be
served with rice. This recipe can be
made with fish as well as meat. Serves 4
 300 ml water
 ½ tsp salt
 1 onion, chopped
 8 chicken pieces
 1 tbsp ground crayfish
 2 tbsp palm oil
 200 g spinach, chopped
 125 g ground melon seeds (egusi)1. In a saucepan, add the water, salt, onion
and chicken, and bring to the boil for
10 minutes. 2. Add the ground crayfish and palm oil
and simmer for 10 minutes. 3. Sprinkle over the ground melon seeds
and simmer on a low heat for 10–15
minutes, stirring just once. 4. Add the spinach and cook for an
additional 5 minutes or until it has just
wilted. 5. If you are using fish, add this last and
cook for 10 minutes or until the fish is
cooked through. Chicken Tagine with Honey
and Apricots 
(Moroccan)This recipe is traditionally slow-cooked
in a funnel-shaped earthenware tagine. It can be enjoyed with couscous or on its
own. Serves 2–4
 2 large onions, chopped
 1 whole chicken, cut into small pieces
 1 tsp black pepper
 ½ tsp turmeric
 1 cinnamon stick (use 2 sticks if you
want a stronger cinnamon aroma and
flavour)
 450 ml water
 450 g dried apricots
 2 tsp ground cinnamon 3 tbsp honey or agave nectar
 4 tbsp grape seed oil
 50 g almonds, peeled
 1 tbsp sesame seeds
1. Sauté the onions in a large saucepan
until soft. 2. Add the chicken, salt, pepper, turmeric,
cinnamon stick and water and bring to
the boil. Reduce the heat and simmer
for 20 minutes or until the chicken is
cooked. Add more water if necessary. Remove the chicken. 3. Add the apricots to the saucepan and
simmer for 10 minutes. Add the ground
cinnamon and honey or agave. Stir and
simmer until the sauce has slightly
thickened. Add more honey ifnecessary. 4. Sauté the almonds in oil for 2 minutes. Drain the oil from the pan, add the
sesame seeds and toast. 5. Return the chicken to the saucepan to
reheat. 6. To serve, place the chicken on plates. Pour over the sauce and top with
almonds and sesame seeds. Peanut Sauce with King
Prawns and Fragrant Rice
(Nigerian)
Serves 2–4
 250 g jasmine rice (or any otherfragrant rice)
 2 red bell peppers, seeds removed
 2 red fresh chilli peppers
 1 onion, chopped
 2½ cm ginger, crushed
 1 garlic clove
 10 ml water
 200 g large king prawns
 1 tbsp unsalted peanuts, roasted
 10 g fresh thyme, chopped
 15 g fresh coriander, chopped
 1 chicken stock cube
 ½ tsp salt
 ½ tsp black pepper
 1 tsp curry powder
1. Boil the rice using the cookinginstructions on the packet. 2. In a food processor, blend the red
peppers, chilli, onion, ginger, garlic
and water until smooth. 3. Pour the mixture into a saucepan and
simmer on a low heat for 15–20
minutes. Then add the prawns. 4. Blend the peanuts and herbs in a food
processor. Add to the sauce and mix
well. 5. Add the chicken stock cube, salt,
pepper and the curry powder. Mix and
cook for 10 minutes. 6. Spoon the rice onto a plate, top with
peanut sauce and serve. Chilli Crab with Spinach(Singaporean)
This recipe is one of Singapore’s
national dishes. If you enjoy shellfish,
you’re going to love this crab recipe
made with rich-tasting tomato and chilli
sauce. Serves 2–4
 1 tbsp ketchup
 125 ml water
 1 tbsp soy sauce
 1 tbsp tomato paste
 1 tsp corn flour
 1 tbsp sesame oil
 2 shallots, chopped 2 garlic cloves, crushed
 2½ cm ginger, crushed
 1 tbsp red chilli, crushed
 200 g baby spinach
 450 g crabmeat
1. In a medium bowl, mix the ketchup,
water, soy sauce, tomato paste and
corn flour. 2. Heat the oil in a saucepan and sauté the
shallots for 5 minutes. 3. Add the garlic, ginger and chilli and
cook for 1 minute. Add the spinach and
cook until just wilted, which takes
about 2 minutes. 4. Stir in the sauce and the crabmeat and
simmer over a medium heat, stirring
occasionally for 5 minutes. Serve withrice. Wasabi Salmon Burgers
(Japanese)
Try cooking these over a barbecue. Add
some breadcrumbs to add hold. Perfect
for a summer’s day with any kind of
salad. Serves 2–4
 2 tbsp soy sauce
 1 tsp wasabi powder (use more if
required)
 ½ tsp honey
 450 g salmon fillet, skinned 2 spring onions, chopped
 1 egg, lightly beaten
 2½ cm ginger, minced
 1 tsp sesame oil
 4 tbsp grape seed oil
1. Mix the soy sauce, wasabi powder and
honey in a small bowl until smooth. Set
aside. 2. Chop the salmon with a large knife into
5 mm pieces and transfer to a bowl. Add the spring onions, egg, ginger and
sesame oil. Mix thoroughly. 3. Form the mixture into 4 burgers. The
mixture will be moist and loose, but it
holds together when the first side is
cooked. 4. Heat the grape seed oil in a non-stickfrying pan over a medium heat. Add the
burgers and cook for 5 minutes. Turn
and continue to cook until they are firm
and fragrant, which takes about 5
minutes. 5. Spoon wasabi sauce evenly over the
burgers and cook for a further 30
seconds. Summer Couscous 
(Israeli)
Serve hot or cold, with grilled fish or
chicken. Serves 4
 225 g couscous
 300 ml boiling water 2 carrots, finely chopped
 2 celery stalks, finely chopped
 1 green pepper, chopped
 4 spring onions, chopped
 4 sprigs parsley, chopped
 50 g raisins
 4 tbsp olive oil
 Juice of ½ lemon
 1 garlic clove, crushed
 ½ tsp salt
 Black pepper
1. Place the couscous in a medium bowl
and add the boiling water. Cover and
let stand for about 20 minutes or until
the water has been absorbed and the
couscous has cooled slightly.2. Add the finely chopped vegetables,
herbs and raisins. 3. In a small bowl, mix the oil, lemon
juice, garlic, salt and pepper. Add the
mixture to the salad and toss to blend. Ginger Fried Rice
I tend to vary the type of rice I use when
making this recipe. You can try this with
Thai, Jasmine or any other fragrant rice. Add some more vegetables such as sweet
corn if preferred. Serves 4–6
 3 tsp sesame oil
 2 eggs, beaten 6 spring onions, chopped
 2½ cm ginger, minced
 500 g long-grain brown rice, cooked
 150 g frozen peas
 100 g mung bean sprouts
 2 tbsp oyster sauce
1. Heat 1 tsp of sesame oil in a wok over
a medium heat. Add the eggs and
scramble. Transfer to a plate and set
aside. 2. Pour the remaining oil into the wok. Add the spring onions and ginger and
stir fry for about 2 minutes until
fragrant. Add the rice and peas and stir
fry for about 4 minutes until hot and
beginning to stick to the wok. 3. Add the bean sprouts, oyster sauce andthe eggs. Stir fry, breaking up the eggs
for about 2 minutes. Serve
immediately. Bengali Fish
A Bengali meal without fish is apparently
incomplete. Fish is prepared in the most
nutritious and delicious way to
complement any Bengali meal. Salt and
turmeric are the simplest marinade for
fish in Bengali cooking. Serves 4
 1 kg cod fillets
 1 tsp turmeric
 6 tbsp mustard oil or grape seed oil 1 tsp salt
 4 fresh green chillies, chopped
 2½ cm ginger, crushed
 2 garlic cloves, crushed
 2 onions, chopped
 2 tomatoes, chopped
 425 ml water
 15 g fresh coriander, chopped
1. Preheat the oven to 180°C or Gas Mark
4. 2. Cut the cod into bite-sized pieces. 3. In a small bowl, mix the turmeric, half
the oil and salt together. Pour over the
fish. Place on a baking tray and bake
for 10 minutes. Remove and set aside. 4. In a food processor, blend the greenchilli, ginger, garlic, onions, tomatoes
and remaining oil into a paste. Pour
into a saucepan and simmer for 10
minutes. Remove from the heat and
gently place the fish in the sauce
without breaking up the fish. 5. Return the saucepan to a medium heat. Add the water and cook for 15–20
minutes. 6. Garnish with coriander and serve. Lamb with Potatoes 
(Delhi-
style)
Serves 4–6
 2 tbsp grape seed oil 2 onions, chopped
 5 garlic cloves
 400 g lamb, diced
 400 g tomatoes
 1 tbsp cumin
 1 tsp coriander
 ½ tsp turmeric
 ¼ tsp cayenne pepper
 3 tsp salt
 400 g potatoes, diced
 200 g red lentils
 700 ml water
1. Heat the oil in a saucepan and sauté the
onion, garlic and lamb for 15 minutes. 2. Add the tomatoes, cumin, coriander,
turmeric, pepper and salt. Cook on ahigh heat for 10–15 minutes. 3. Add the potatoes, lentils and water. Simmer on a low heat for 1 hour and
10 minutes. Serve when cooked. Chicken Kadai 
(Indian)
This is one of my favourites because of
the mixture of spices and chilli. Kadai is
an Indian cooking pot that looks like a
wok, a handle on each side. Serve this
with naan bread, chappati, or perhaps
with basmati rice. Serves 4
 2 tbsp grape seed oil
 1 onion, chopped 2 garlic cloves, chopped
 2½ cm ginger, minced
 450 g skinless chicken breast, diced
 3 tomatoes, peeled and chopped
 1 tsp turmeric
 2 tsp garam masala
 ½ tsp chilli powder (or to your taste)
 Juice of ½ lemon
 1 tsp salt
 2 tsp coriander to garnish
1. Sauté the onion, garlic and ginger in oil
for 10 minutes. 2. Add the chicken, tomatoes, spices,
lemon juice and salt. Mix until the
chicken is thoroughly coated and sauté
for 5 minutes. Cover and simmer overa low heat for 45 minutes. 3. Garnish with coriander and serve. Curried Lentils with Sweet
Potatoes and Spinach
This is a comforting and healthy meal,
full of flavour and spices but not fiery
hot. Add more curry powder if you like
your food spicier. Serves 4
 1 tbsp olive oil
 1 onion, chopped
 2 garlic cloves, crushed
 1 tbsp curry powder 2½ cm ginger, minced
 1 tsp ground cumin
 200 g dried lentils, rinsed
 600 ml vegetable or chicken stock
 1 sweet potato, peeled and cut into 5
mm cubes
 100 g baby spinach
 Salt and pepper to taste
 225 ml plain yoghurt (optional)
 50 g almonds, chopped
1. Heat the oil in a medium saucepan. Add
the onion and garlic and sauté for 5
minutes. 2. Stir in the curry powder, ginger and
cumin and cook for 1 minute. Add the
lentils and stock and bring to the boil.Reduce the heat and simmer, covered,
for 10 minutes. 3. Add the sweet potato, cover and cook
for 10 minutes until soft. 4. Stir in the spinach and cook for 1
minute until the spinach is just wilted. Add salt and pepper to taste. 5. Transfer to bowls and top each with 1
tbsp of yoghurt and 1 tbsp of chopped
almonds. Serve hot. Tofu with Tomatoes and
Coriander
A nutritious recipe especially for
vegetarians and vegans. Tofu is an
excellent source of protein for
vegetarians and vegans and is also richin calcium and iron. Serves 4
 1 tbsp grape seed oil
 6 spring onions, chopped
 2 garlic cloves, crushed
 3 tomatoes, deseeded and cut into 2½
cm squares
 450 g fresh extra firm tofu, drained and
cut into 2½ cm squares
 1 tsp salt (optional)
 ½ tsp honey or agave nectar
 1 tsp soy sauce
 ¼ tsp ground coriander
 ½ tsp black pepper1. Heat the oil in a wok or saucepan. Stir
fry the spring onions and garlic for 2
minutes. 2. Add the tomatoes and stir fry for 1
minute. 3. Add the tofu, salt, honey or agave, soy
sauce and coriander. Stir to blend in
and cook for 30 seconds. 4. Season with black pepper and serve
hot. Spicy Salmon Fillets in
Tomato and Garlic Sauce
Serves 2–4
 2 tsp olive oil 1 onion, coarsely chopped
 2 garlic cloves, chopped
 1 red bell pepper, chopped
 2 tomatoes, coarsely chopped
 15 g fresh coriander, chopped
 1 can tomatoes, diced
 2 tbsp paprika
 1 tbsp ground cumin
 2 tsp salt
 2 tbsp cayenne pepper
 1 tsp ground black pepper
 125 ml water
 450 g salmon fillets, cut into 4
individual slices
 Juice of ½ lemon
1. Preheat the oven to 180°C or Gas Mark4. 2. Heat the oil in an ovenproof frying pan
and sauté the onion and garlic for 5
minutes. 3. Add the red pepper, chopped fresh
tomatoes and coriander. Sauté until
tender. 4. In a medium bowl, mix the canned
diced tomatoes, 1 tbsp paprika, cumin,
salt, 1 tbsp cayenne pepper, ground
black pepper and water together
thoroughly. Add half the mixture to the
pan and cook for 10 minutes. 5. Sprinkle 1 tbsp paprika and 1 tbsp
cayenne onto the salmon and rub in. Add the salmon to the sauce and cook
for 10 minutes. 6. Pour the remaining tomato mixture overthe salmon and continue to cook for
another 10 minutes. 7. Add the lemon juice, cover and cook
for 5 minutes or until salmon is cooked
through. 8. Remove the cover and place the pan in
the oven. Broil for 7 minutes and then
serve. Saffron, Courgettes, Peppers
and Herb Couscous
Serves 4
 300 ml chicken stock
 1 tsp salt
 ½ tsp fresh ground black pepper ¼ tsp ground cumin
 ½ tsp saffron threads
 1 tbsp olive oil
 1 tbsp Olivio (or unsalted butter)
 2 courgettes, diced
 1 onion, chopped
 1 red bell pepper, chopped
 1 green bell pepper, chopped
 250 g couscous
 25 g fresh basil, chopped
 25 g fresh parsley, chopped
1. Boil the chicken stock in a saucepan
and then turn off the heat. 2. Add the salt, pepper, cumin and saffron
threads and allow to steep for at least
15 minutes.3. Heat the olive oil and butter in a
saucepan. Add the courgettes, onion,
red and green peppers, and cook for 5
minutes or until lightly browned. 4. Bring the stock back to the boil. 5. Place the couscous in a large bowl, add
the courgettes and peppers and pour
into the hot chicken stock. Cover the
bowl tightly with a cover or cling film
and leave to stand for 15 minutes. 6. Add the basil and parsley. Using a fork,
toss the couscous and herbs. Serve
warm. Mussels in Tomato and
Curry Leaf Sauce 
(South
African)Serves 4
 1 tbsp grape seed oil
 2½ cm ginger, chopped
 2 garlic cloves, crushed
 1 sprig fresh curry leaves
 1 can plum tomatoes
 ½ tsp chilli powder
 ½ tsp turmeric
 ½ tsp tamarind paste
 200 ml water
 ½ tsp cumin seeds
 ½ tsp salt
 ½ tsp honey or agave nectar
 2 kg fresh mussels
 1 sprig fresh mint, finely chopped
 10 g bean sprouts 1 red chilli, seeds removed, chopped
 1 sprig fresh coriander, finely chopped
1. Heat the oil in a large saucepan and
sauté the ginger and garlic. 2. Add the curry leaves, tomatoes, chilli
powder, turmeric and tamarind. Cook
for 2 minutes. 3. Pour in the water and simmer for 10
minutes. 4. Crush the cumin seeds and add to the
sauce. 5. Strain the sauce through a sieve. Add
the salt and honey or agave. 6. Put the mussels in the sauce and simmer
for 3 minutes until they open. Discard
any that haven’t opened. 7. Place in bowls. Garnish with mint, beansprouts, red chillies and coriander and
serve. Halibut with Mediterranean
Salsa
You can substitute halibut with any other
type of white fish. Serves 2–4
 4 halibut fillets
 2 tbsp water
 ½ tsp chilli powder
 1 tsp dried thyme
 1 tsp freshly grated lemon zest
 1 tomato, deseeded and chopped 1 (60g) can kalamata olives or ripe
olives, drained and sliced
 15 g fresh parsley, chopped
 Juice of ½ lemon
 1 tbsp capers, drained (optional)
 2 tsp extra virgin olive oil
 1 tsp dried oregano
1. Preheat the oven to 160°C or Gas Mark
3. 2. Coat a baking dish with cooking oil
spray and arrange the fish in a single
layer. 3. Pour the water over the fish and
sprinkle with chilli powder, thyme and
lemon zest. Cover the dish with foil
and bake for 15 minutes. 4. In a small bowl, mix the tomato, olives,parsley, lemon juice, capers, oil and
oregano thoroughly. Place the fish on a
serving platter, top with the salsa and
serve. Mediterranean Rice and
Beans
You can use different types of beans and
include vegetables, such as peas, if
desired. Serves 4
 2 tbsp olive oil
 1 onion, finely chopped
 1 garlic clove, crushed 225 g basmati rice, uncooked and
washed
 2 tsp ground cumin
 2 tsp ground coriander
 1 tsp turmeric
 1 tsp cayenne pepper
 1 litre vegetable stock
 675 g minced lamb
 1 (400g) can chickpeas, drained and
rinsed
 1 (400g) can black beans, drained and
rinsed
 Juice of 1 lemon
 30 g fresh coriander, chopped
 15 g fresh parsley, chopped
 4 tbsp pine nuts
 ½ tsp salt ½ tsp ground black pepper
1. Heat 1 tbsp of the olive oil in a medium
saucepan. Sauté the onion and garlic
for 5 minutes. 2. Add the rice, cumin, coriander,
turmeric and cayenne pepper. Cook,
stirring constantly for 7 minutes. 3. Add the vegetable stock and bring to the
boil. Reduce the heat, cover and
simmer for 20 minutes. 4. Sauté the lamb in the remaining olive
oil in a saucepan over a medium heat
until it is evenly browned. 5. Mix the lamb, chickpeas, black beans,
lemon juice, coriander, parsley and
pine nuts with the cooked rice. Add
salt and pepper to taste. Serve.Spicy Mackerel (Indian)
This recipe gives a spicy zing to the fish
and is ideal served with new potatoes
and salad. It can be cooked on a
barbecue in foil packets rather than in
the oven if desired. Serves 4–6
 8 mackerel fillets
 ½ tsp salt
 Juice of ½ lime
 1 tbsp grapeseed oil
 2 carrots, grated
 ½ tsp ground coriander
 ½ tsp ground cumin ½ tsp aniseed
 1 tsp chilli powder
1. Preheat the oven to 180°C or Gas Mark
4. Line an oven tray with foil and
grease the foil. Put the fillets on the
tray skin-side down. 2. Rub in the salt and pour over the lime
juice. Brush with half the oil and bake
for about 5 minutes. 3. Mix the remaining oil, carrots,
coriander, cumin, aniseed and chilli. Sprinkle the mixture over the fish and
grill for 2 minutes. Chicken in Spicy Tomato and
Herb Sauce 
(Indian)Serves 4
 4 chicken breasts, cut in half
 1 tbsp salt
 Juice of ½ lemon
 5 garlic cloves, roughly chopped
 2½ cm ginger, roughly chopped
 2 onions, chopped
 4 tbsp grapeseed oil
 1 cinnamon stick, halved
 4 green cardamom pods, bruised
 4 cloves
 1 tsp chilli powder
 ½ tsp turmeric
 1 tbsp ground coriander
 250g can chopped tomatoes
 1 tbsp black peppercorns, coarselycrushed
 240 ml warm water
1. Rub the lemon juice and salt into the
chicken and set aside. 2. In a food processor, blend the garlic,
ginger and onions until smooth. 3. Heat the oil in a large saucepan. Add
the cinnamon, cardamom and cloves. Let the spices sizzle gently until the
cardamom pods plump up. 4. Add the blended ingredients and stir fry
over a medium heat for 5–6 minutes. Reduce the heat and continue stir frying
for a further 4 minutes. 5. Add the chilli powder, turmeric,
coriander and tomatoes. Cook over a
medium heat for 5–6 minutes stirringregularly. 6. Add the black pepper and chicken. Cook over a high heat for about 5
minutes. 7. Pour in the water and bring to the boil. Then reduce the heat, cover and
simmer for 25 minutes. 8. Remove the lid and cook for a further
6–8 minutes, until the sauce has
reduced to a thick paste. Serve with
basmati rice. Portuguese Rice and Sausage
Portuguese cuisine is characterized by
rich, filling and full-flavoured dishes
and is closely related to Mediterranean
cuisine. I prefer to use Portuguesesausages but if you can’t get those, any
sausage is fine. I sometimes like to
include mixed vegetables such as peas,
sweetcorn, carrots, etc. Serves 4–6
 300 g basmati rice
 8 Portuguese sausages, cut into thick
slices
 4 tbsp grape seed oil
 1 cinnamon stick
 6 green cardamom pods, bruised
 6 cloves
 1 onion, halved and sliced
 3 garlic cloves, crushed
 1 tsp chilli powder ½ tsp turmeric
 1 green chilli, deseeded and chopped
 ½ tsp salt
 500 ml warm water
1. Wash the rice several times in cold
water until clear, then leave to soak in
fresh water for 15 minutes. 2. Grill the sausages until browned and
cooked through. 3. Heat the oil in a saucepan over a low
heat. Add the cinnamon, cardamom and
cloves, and let them sizzle until the
cardamom pods are plumped up. 4. Add the onion and cook for about 8
minutes until browned. Add the garlic,
chilli powder, turmeric and green
chilli. Cook for 2–3 minutes.5. Drain the rice and add it to the
saucepan. Stir over a medium heat for
2 minutes then add the salt and pour in
the water. Bring to the boil over a high
heat. 6. Reduce the heat to medium and cook
uncovered for 10–15 minutes until the
water has been absorbed. Reduce the
heat further to low, mix in the sausages,
cover and cook for 6 minutes. 7. Turn the heat off and leave to stand for
about 10 minutes before serving. Split Peas with Mango Salsa
Split peas are full of potassium, protein
and fibre. Combined with all the spices,
this recipe creates a nutritious andfilling meal. Serves 4
 560 ml water
 225 g yellow split peas, rinsed and
drained
 1 mango, peeled and cubed
 110 ml salsa
 100 g can pineapple chunks, chopped
coarsely
 10 g coriander, chopped
 2 tsp white wine vinegar
 Juice of ½ lime
 ½ tsp ground cumin
 2 tbsp olive oil
 5 spring onions, chopped ½ tsp powdered ginger
 ½ tsp ground allspice
 ¼ tsp ground cardamom
 Juice of ½ orange
 4 tbsp vegetable stock
 ½ tsp honey or agave nectar
 200 g kale, washed and chopped
1. Put the split peas and water in a
medium saucepan and bring to the boil
over a medium heat. Reduce the heat to
low, cover and simmer for 30 minutes
or until tender. Drain and set aside. 2. In a medium bowl, mix the mango,
salsa, pineapple, coriander, vinegar,
lime juice and cumin together. Set
aside. 3. Heat 1 tbsp of the oil in a large non-stick frying pan. Add the spring onions
and sauté, stirring for 3 minutes. 4. Add the ginger, allspice and cardamom
and cook for a minute. 5. Stir in the orange juice, stock and honey
or agave nectar. Add the split peas and
cook, stirring frequently for 10–15
minutes or until the mixture thickens. 6. In another saucepan, heat the remaining
oil, add the kale and cook, stirring
constantly for 4–5 minutes or until the
kale is just wilted. 7. Place the kale on a serving platter, top
with the split peas mixture, then with
the mango mixture and serve. Vegetable CasseroleGood food does not have to be
complicated or time-consuming. Use
everyday vegetables from the
refrigerator for a warming and heart-
healthy meal. Serves 4
 Peel and juice of 1 orange
 2 tsp corn flour
 6 sweet potatoes, cut into cubes
 2 onions, cut into 6 wedges
 2 leeks, thickly sliced
 2 carrots, peeled and sliced into 1 cm
thick rounds
 150 g pitted prunes, halved
 225g can unsweetened pineapplechunks
 1 cm ginger, chopped
 1 tsp ground cinnamon
 4 tbsp toasted almonds, chopped
1. Preheat the oven to 190°C or Gas Mark
5. Coat a baking dish with 
non-stick
spray. 2. In a large bowl, mix the orange juice
and corn flour until smooth. 3. Add the orange peel, sweet potatoes,
onions, leeks, carrots, prunes,
pineapple chunks with juice, ginger and
cinnamon. Mix well to blend, pour into
the baking dish and cover with foil. 4. Bake in the oven for 45 minutes. 5. Remove the foil and sprinkle with
almonds. Bake for another 15 minutesand serve. Greek Stuffed Tomatoes
Add more herbs and spices to create your
own unique version. This can be served
as a starter as well. Serves 3–6
 2 tbsp olive oil
 1 onion, chopped
 100 g spinach, chopped
 Handful of parsley, chopped
 2 tsp dried basil
 ½ tsp crushed chilli (optional)
 50 g breadcrumbs 225 g feta cheese, crumbled
 ½ tsp salt
 ½ tsp black pepper
 6 large tomatoes, firm and insides
scooped out
1. Preheat the oven to 180°C or Gas Mark
4. 2. Heat the oil in a saucepan over a
medium heat and sauté the onion for 5
minutes. Add the spinach and cook for
2 minutes. 3. In a bowl, mix the onion, spinach,
parsley, basil, crushed chilli,
breadcrumbs, cheese, salt and pepper
together. 4. Stuff the mixture into the tomatoes and
bake for 15 minutes. Serve.Seafood Stew
A rustic yet sophisticated seafood stew
that will be a winner with both family
and dinner party guests. Serves 4
 4 tbsp olive oil
 1 onion, chopped
 3 celery stalks, chopped
 1 green bell pepper, chopped
 1 red bell pepper, chopped
 5 garlic cloves, crushed
 ½ tsp red pepper, crushed
 2 tsp dried oregano
 1 tsp dried marjoram 3 tbsp fresh basil, chopped
 450 ml bottled clam juice
 2 cans (425 g) chopped tomatoes
 140 ml red wine
 450 g white fish, cut into cubes
(halibut, haddock or cod)
 450g king prawns, shelled and
deveined
 450 g scallops (washed and cut in half)
or mussels (pre-cooked, removed from
shells and cut in half)
 Juice of ½ lemon
 ½ tsp salt and coarsely ground black
pepper
 Grated parmesan or romano cheese to
garnish1. Heat the oil in a medium saucepan over
a medium heat. Add the onion and sauté
for 5 minutes. 2. Add the celery and peppers and sauté
for 2 minutes. 3. Stir in the garlic, crushed pepper,
oregano, marjoram and basil. Lower
the heat and cook for 2 minutes. 4. Add the clam juice, tomatoes and wine. Cover and simmer for 15 minutes. 5. Add the fish, prawns, scallops or
mussels. Cook for 4–5 minutes or until
the seafood is just cooked. 6. Stir in the lemon juice and season with
salt and pepper to taste. Garnish with
grated parmesan or romano. Russo’s Ratatouille 
(SouthAfrican)
Serves 4
 4 tbsp olive oil
 1 onion, chopped
 5 garlic cloves, crushed
 1 bay leaf
 1 aubergine, washed and cubed
 1 tsp salt
 15 g fresh basil, chopped
 2 tsp dried oregano
 1 tsp rosemary
 2 courgettes, washed and cubed
 2 yellow squash, washed and cubed
 1 red bell pepper, deseeded and
chopped 1 green bell pepper, deseeded and
chopped
 3 tomatoes, chopped
 125 ml dry red wine
 225 g mushrooms, sliced
 15 g fresh parsley, chopped
 2 tbsp parmesan cheese, grated
(optional)
1. Heat the olive oil in a saucepan. Add
the onion, garlic and bay leaf, and sauté
for 5 minutes. 2. Add the aubergine, salt, basil, oregano
and rosemary. Cover and cook over a
medium heat for 10 minutes, stirring
occasionally. 3. Add the courgettes, yellow squash,
peppers, tomatoes and wine. Cover andsimmer over a low heat for 10 minutes. 4. Mix in the mushrooms and parsley. Simmer for 5 minutes or until the
vegetables are tender. 5. Remove the bay leaf. Serve on a plate
and garnish with parmesan.Chapter 12
Desserts
A few of these desserts include
fruit and some also include
digestive aids such as fennel
and ginger. Enjoy!Creamy Dark Chocolate and
Almond Mousse
This recipe is courtesy of Kristen
Suzanne of kristenraw.com. It’s a
fabulous dessert, packed full of
nutrients, vitamins and minerals. You
can use any other flavour of extract – try
orange, it’s fantastic! Serves 4
 75 ml water
 1 tsp almond extract
 2 tbsp honey or agave nectar
 125 g dark chocolate powder (more
than 70 percent cocoa) 2 avocados, deseeded and peeled
 2 tbsp almonds, crushed
 1 sprig mint (garnish)
1. In a food processor, blend the water,
almond extract, honey or agave nectar,
chocolate and avocados until smooth. 2. Spoon into goblets or ice cream bowls
and refrigerate for an hour or until
ready to serve. 3. Sprinkle with crushed almonds and
garnish with 1 mint leaf per serving. Coconut Candy (Nigerian)
This used to be a firm favourite growing
up. I remember making coconut candy
some days after school at home.Serves 6–8
 4 tbsp honey or agave nectar (or 1 tbsp
unrefined brown sugar)
 2 coconuts, flesh shredded (or 700 g
dried coconut)
 2 tbsp water
1. In a saucepan, heat the honey or agave. 2. Mix the coconut and water in a bowl
and add to the saucepan. Cook for
about 5 minutes, stirring continuously. Remove from the heat and allow to
cool a little. 3. Scoop 1 or 2 tablespoons into the palm
of your hand and roll into a ball. Place
on a platter and repeat using all the
mixture. Allow to cool completely andharden. Baked Bananas
Serves 6–8
 4 tbsp fresh orange juice
 1 tbsp flour
 2 tbsp honey or agave nectar
 3 tbsp cinnamon
 8 bananas, cut diagonally into 3 pieces
 250 ml sour cream
 110 g coconut, shredded
1. Preheat the oven to 180°C or Gas Mark
4. 2. In a small bowl, mix the orange juice,flour, honey or agave and half the
cinnamon until smooth. 3. Place the bananas in an ovenproof dish
and glaze with the syrup. 4. Cover with foil and bake for 10
minutes. 5. Place a piece of banana in each
individual compote dish and top with 3
tbsp of sour cream. Dust with cinnamon
and sprinkle with 1 tbsp of coconut. Fruit Salad
Serves 4–6
 ½ melon, cubed
 2 apples, cored and cubed 2 bananas, sliced
 5 oranges, peeled, deseeded and
chopped
 Juice of 3 oranges
 Juice of 1 lemon
 1½ tbsp honey or agave nectar
 1 tsp vanilla essence
 1 tsp cinnamon
Mix all the ingredients in a large bowl. Chill before serving. Mango and Banana Sundae
Serves 2–4
 1 mango, peeled and chopped 2 bananas, peeled and chopped
 Juice of ½ lemon
 Juice of 2 oranges
 Vanilla ice cream
1. In a medium bowl, mix the mango,
bananas, lemon juice and orange juice
together. 2. Spoon the fruit salad into ice cream
bowls, top with a scoop of ice cream
and serve. Watermelon with Fennel
Seeds
The best dessert you can have to aid
digestion. Fennel seeds often providequick and effective relief from digestive
disorders. Serves 4–6
 1 tbsp fennel seeds
 2 tsp salt
 1 watermelon, quartered and cut into
2½ cm thick slices
 2 limes, cut into wedges
1. Heat a frying pan over a low heat for
about 3 minutes until hot. Add the
fennel seeds and toast, stirring
constantly for 3–4 minutes. Transfer to
a plate and allow to cool. 2. In a food processor or using a mortar
and pestle, crush the fennel seeds.3. Mix the seeds with salt and sprinkle
over the watermelon. Serve with lime
wedges. Green Tea Poached Pears
with Cream
Serves 4
 850 ml water
 1½ tbsp green tea leaves
 3 tbsp honey or agave nectar
 1 tbsp crystallized ginger, chopped
 ½ tsp almond extract
 4 firm, ripe pears, halved and cored
 1 tbsp sliced almonds, toasted
 125 ml single cream1. Bring the water to the boil in a
saucepan. Add the green tea leaves and
stir. Turn off the heat and cover,
allowing to steep for 5 minutes. 2. Pour through a sieve into a bowl to
remove the leaves and return to the
saucepan. 3. Add the honey or agave, ginger and
almond extract, and bring to the boil. 4. Add the pears, cut side up, and poach
over a low heat until quite tender when
pierced with a fork. 5. Transfer to a bowl and let the pears
cool in the liquid. Chill for 30 minutes. 6. Place 2 pear halves in each dessert
dish. Pour 2 tbsp of sauce over the
pears, top with 2 tbsp of cream and
garnish with almonds.Spiced Dried Fruit Compote
As well as a nutritious dessert
ingredient, dried fruit is the perfect
snack to eat between meals. Serves 2–4
 225 ml water
 1 green teabag
 175 g dried apricots, halved
 110 g dried figs, halved
 110 g dried cherries
 1 tbsp honey
 1 cm ginger
 1 strip lemon rind
 1 small cinnamon stick1. In a medium saucepan, bring the water
to the boil and then remove from the
heat. 2. Add the teabag and allow to steep for 5
minutes. Remove and discard the bag. 3. Add the apricots, figs, cherries, honey,
ginger, lemon rind and cinnamon stick. Bring to the boil. 4. Reduce the heat to low and simmer,
stirring occasionally, for 15–20
minutes or until the fruit is tender. 5. Remove and discard the ginger, lemon
rind and cinnamon stick. Serve warm
or chilled. Pears in Red Wine
A very delicious and easy to preparedessert that can be made the day before. Serves 4
 4 firm pears, washed and peeled,
saving the skin
 500 ml red wine
 2 tbsp agave nectar or unrefined brown
sugar
 1 cinnamon stick
 Cream or ice cream (optional)
1. Place the pears and skins in a large
saucepan and add the wine, agave or
sugar and the cinnamon. Bring to the
boil over a medium heat for about 20
minutes, turning the pears over. 2. Remove the pears from the liquid, placein a dish and set aside. 3. Continue cooking the red wine with the
skins and cinnamon, slowly reducing
the liquid until all the alcohol has
evaporated and the liquid consistency
is thick. 4. Remove the cinnamon and pear skins
from the syrup and cook further for 5
minutes. 5. Add the pears to the syrup and cook for
5 minutes. 6. Turn off the heat and let the pears cool
to room temperature. 7. Place in individual dessert bowls and
top with syrup. Serve plain or with ice
cream or cream. Spiced OrangesServes 4–6
 4 tbsp honey or agave nectar (or 2 tbsp
unrefined brown sugar)
 2 cloves
 1 cinnamon stick
 1 cm ginger, sliced thinly
 500 ml carton orange juice (preferably
Tropicana or fresh juice)
 6 oranges, peeled, pith and pips
removed, and sliced thinly
 Fresh cream to serve
 Toasted flaked almonds
1. Place all the ingredients in a saucepan
except the sliced oranges, cream and
flaked almonds. Bring to a boil andsimmer on a low heat for 1½ hours,
stirring occasionally, or until the
mixture thickens like syrup. 2. Mix in the orange slices and transfer to
a bowl. 3. Serve in dessert bowls. Top each with
1 tbsp of cream and sprinkle with 1
tbsp of flaked almonds.Chapter 13
Smoothies, Juices
and Shots
Make these using a blender or
smoothie maker. I use the
Kenwood Smoothie Pro, which
I find quite easy to use and
clean. I also use the Phillips
HR1865 for juicing. It’s one of
the best juicers I have used and
pretty easy to clean.Smoothies
Cleanse Smoothie
This smoothie is packed full of vitamins
and minerals to nourish and cleanse the
body. The lemon and lime, which are
known for their cleansing properties,
contain acid which scours the intestinal
tract eliminating toxins and neutralizing
harmful bacteria. Celery and cucumber
are known for their excellent diuretic
properties, which aid in reducing fluid
retention and help reduce blood
pressure. This juice can also be made
using a juicer. Do not juice if you are
adding avocado. 100g baby spinach, washed
 Juice of 1 lemon
 Juice of 1 lime
 1 cucumber
 3 celery sticks
 1 apple
 1 cm ginger
 1 kiwi, peeled (optional)
 ½ avocado (optional)
 ½ tsp honey or agave nectar (optional)
Put all ingredients except the honey or
agave in a smoothie maker and blend until
smooth. If you are using a juicer, do not
include the avocado because avocados
cannot be juiced. Add the honey or agave
only if the mixture is a bit sour to yourtaste. Add ice cubes and crush for a more
refreshing smoothie. Peach, Spinach and Mint
Smoothie
The addition of mint in this smoothie
promotes digestion. Peaches are good
for 
cleansing
 the intestine, bladder and
kidneys. 100g spinach, washed (preferably baby
spinach)
 2 peaches, peeled, cored and cubed
 3 sprigs mint, washed
 1 apple, peeled, cored and cubed
 Juice of ½ lemon ½ cucumber, peeled if not organic
 1 tsp honey or agave nectar
Place all ingredients in a smoothie maker
and blend until smooth. It tastes even
better with crushed ice. Antioxidant Boost
Berries have a high antioxidant effect
which aids in destroying free radicals,
boosting the immune system and slowing
down the signs of ageing. 75g blueberries, washed
 75g raspberries, washed
 1 banana, peeled and chopped 10 strawberries, stems removed and
washed
 Juice of 1 orange
 50 g pomegranate (½ pomegranate with
fruit squeezed out)
 ½ tsp honey or agave nectar (optional)
Place all ingredients in a smoothie maker
and blend until smooth. Pineapple Blast
This is a fantastic cold remedy, full of
Vitamin C and a great decongestant. Pineapple contains an enzyme called
bromeline which helps dissolve excess
mucous. I make this as a smoothie as I
want to taste everything but it can alsobe juiced if preferred. 1 pineapple, peeled and chopped
 Juice of 1 lemon
 2½ cm ginger
 1 tbsp manuka honey
Blend all ingredients in a smoothie maker
or juicer. Super-Charged Cinnamon
Bee pollen has a high concentration of
vitamin B complex as well as vitamins A,
C, D and E.
 ½ blender of almond or rice milk 75g berries (blueberries, cherries or
raspberries)
 1 avocado
 1 banana
 3 heaped tbsp fresh bee pollen
 1 tbsp raw, organic honey
 4 tbsp ground sprouted flax powder
 1 tsp cinnamon
1. Half fill your blender with the almond
or rice milk. Add all the ingredients
except for the flax powder and
cinnamon. Turn the blender on low
until the mixture is smooth. 2. Add the flax powder and cinnamon and
blend well on high for 2 minutes until
creamy.Popeye’s Power Punch
This smoothie is good for boosting the
immune system and vitamin B3 is an
excellent aid for brain and nerve
function. Alfalfa sprouts are rich in
silicon, excellent for the growth of
strong and healthy hair. ½ bunch of celery
 1 bag of spinach
 ½ green pepper
 ½ cucumber
 30 g parsley, chopped
 1 avocado
 1 scoop alfalfa
 1 scoop bean sprouts 4 tbsp fresh coriander, chopped
 1 small tomato
 2 spring onions, chopped (optional)
 80 ml water
 6 ice cubes
Place all the ingredients in a blender, one
by one, and blend until creamy smooth. Add the ice cubes last. Alternatively, you
can make this in a saucepan on your hob
using a low temperature. Stir constantly as
if you are making a soup. Leave out the ice
cubes to make a warm smoothie. Strawberry Sunrise
Serve chilled as a wonderful vitamin-
packed breakfast. 10 fresh strawberries
 1 banana
 4 rings of freshly sliced pineapple
 225 ml organic soya plain yoghurt
 A few ice cubes
Place all ingredients in a blender and
blend until creamy smooth. Add the ice
cubes and, if necessary, a splash of water
to reach the right consistency. Pumpin-Jumpin-Power
A good breakfast smoothie to energize
and boost the immune system. It can also
aid in reducing blood pressure and
reduce inflammation in the body. 1 large banana
 8 tbsp organic oat bran – not porridge
oats
 1 heaped tbsp sprouted flax powder
 225 ml unsweetened soya milk or
almond milk
 1 heaped tsp of organic honey
 ¼ tsp cinnamon powder
Place all ingredients in a blender and
blend until smooth. Add a splash more
milk or water if the consistency is not
right for your personal taste. Fabulous Fig Fest
If you are using dried figs, soak them in
water for at least 30 minutes first. 5 dried or fresh figs
 ½ mango
 ½ avocado
 4 tbsp ground sprouted flax powder
 ½ pineapple, cut into chunks
 225 ml fresh apple juice
 Ice cubes as needed
Put all ingredients in a blender and blend
on high for 3 minutes if you are using
dried figs, 2 minutes if you are using fresh
figs. Adjust the number of ice cubes to
your taste. Tantalizing Tart
I wouldn’t let this one sit around – soonly make as much as you are going to
drink right away. 2 cucumbers
 2 hard Granny Smith’s apples
 1 head of kale (about 7 leaves) or 1
bag (200 g) of spinach
 1 lemon, remove the skin but keep the
white pith
Juice everything in a blender or smoothie
maker and enjoy! Juices
Super C for EnergyTo boost energy, aid digestion and
improve skin care. This juice is high in
fibre, vitamins A and C, lycopene, beta-
carotene and tryptophan. 4 florets of broccoli
 1 red pepper
 ½ cucumber
 Juice of 1 lime
 Handful of parsley
Green Mamba
Good for anaemia, constipation and
cleansing the body of toxins. Packed full
of 
vitamins
 A, C, B and K, it also
contains iron and anti-inflammatoryproperties. ½ bag of spinach
 2 celery stalks
 ½ fennel
 ½ cucumber
 Juice of 1 lime
 1 cm ginger
It’s Good for You! Lowers blood pressure and oxygenates
the blood, offers high levels of anti-
carcinogens and is a good diuretic. Contains vitamins A, B, C and K, and is
rich in iron, sulphur and fibre. ½ beetroot
 ½ bag of spinach
 2 carrots
 ¼ cabbage
 2 celery stalks
 2 tsp flax oil
The Lion Sleeps Tonight! Aids digestion, insomnia, scurvy, skin
and eye care, and keeps the body
alkaline. Rich in vitamins A, B and C.
 4 stalks of celery
 ½ cucumber
 Juice of 1 lime Handful of mint
Heart Smart
Natural diuretic, aids digestion and is
good for flatulence. High in vitamins A,
C, B and K.
 1 cm ginger
 Handful of mint
 Handful of parsley
 4 celery stalks
 ½ fennel
Sweet Flush
Reduces pain and fever, improves hair,skin and nails, and eases cramps and
gout. Handful of mint
 Juice of 1 lime
 1 cucumber
 ½ fennel
 ½ beetroot (optional)
Mootli for Mucous
Removes stomach mucous, relieves
constipation, lowers blood pressure,
oxygenates the blood and cleanses the
body of toxins. 10 cm mooli (can be found in Japaneseshops)
 ½ bag of mint
 ½ beetroot
 1 carrot
 1 cm ginger
Green Gunge
High in iron and anti-inflammatory
properties, aids digestion, eases
diarrhoea, arthritis and acts as a natural
diuretic. ½ bag of spinach
 ½ fennel
 ½ cucumber
 5 florets of broccoli 2 celery stalks
 Handful of parsley
 1 cm ginger
Shots
Make these using a juicer. Tula-Tula
This will make you sleep like a baby. 1 celery stalk
 Juice of ½ lime
 1 tsp honeyDing-Dong
Kick starts the entire body. 1 cm ginger
 ½ tsp cinnamon
 ½ tsp turmeric
 1 lemon or lime, juice and rinds
Oh Gracious Gut
Gets rid of tummy mucous. 5 cm mooli
 Juice of ½ lime
 Handful of mint
 5 cm cucumberDepressurization Sensation
Instantly lowers blood pressure. ½ beetroot
 Juice of ½ lemon
 2½ cm gingerBibliography
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Lu QY, Arteaga JR, Zhang Q, Huerta S,
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Healing_Foods_-_Healthy_Foods_Use_Superfoods_to_Help_Fight_Disease_and_Maintain_a_Healthy_Body.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Serves 4
 1 litre vegetable or chicken stock
 450g carrots, peeled and chopped 1 garlic clove, crushed
 ⅛ tsp cinnamon
 ¼ tsp cumin
 ½ tsp paprika
 ½ tsp cayenne pepper or hot sauce
 Juice of 1 lemon
 ½ tsp honey or agave nectar
 ½ tsp orange flower water
 1 tbsp parsley, chopped
1. In a medium saucepan, boil the stock. Add the carrots and garlic. Reduce the
heat and simmer until the carrots are
tender. 2. Remove half the carrots and set aside. In a food processor, blend the carrots,
garlic and stock, then return to thesaucepan. 3. Mix in the cinnamon, cumin, paprika
and cayenne or hot sauce. Add the
remaining carrots to the soup, and
simmer for 10 minutes. 4. When the soup is ready to serve, stir in
the lemon juice, honey or agave and
orange flower water. Serve in bowls
and sprinkle with parsley. Chapter 10
Starters and
Vegetables
Make sure you wash all
vegetables thoroughly,
preferably in filtered or bottled
water, especially if veggies are
not organic. I tend to wash
veggies like courgettes (veggies
with skin) with salt or lemon. Avocado Stuffed with Seafood
(South African)
If you love avocados, then this recipe
will be a treat. It’s an easy-to-prepare
dish that can be served as a starter or
snack at any time of the day. Serves 2–4
 Juice of ½ lemon
 4 tbsp dry white wine
 1 tsp curry powder
 150 g mayonnaise
 ½ tsp mace or nutmeg
 225 g prawns, cleaned and deveined
 450 g crabmeat or lobster meat 1 head romaine lettuce, cleaned and
leaves separated
 2 avocados, peeled and halved
 1 grapefruit, peeled and sectioned
1. Mix the lemon juice, white wine, curry
powder, mayonnaise and nutmeg in a
small bowl and set aside.
4
What is the serving size for the Avocado with Peanut and Romaine Lettuce recipe?
Not specified (the recipe does not mention a specific type of rice)
What type of rice is recommended for the Mediterranean Rice and Beans recipe?
Not mentioned (the text does not specify the purpose of toasting the cumin seeds)
What is the purpose of toasting the cumin seeds in the Bengali Fish recipe?
Not specified (the recipe does not provide a serving size)
What is the serving size for the Peanut Sauce with King Prawns and Fragrant Rice?
Not mentioned (the text does not specify the cooking method for mussels)
What is the recommended method for cooking the mussels in the Seafood Stew recipe?
Not specified (the text does not provide serving sizes for the smoothies)
What is the recommended serving size for the Smoothies?