How you cook your food is just as important as what you eat when you are trying
to adopt healthy eating habits. You can prepare your favorite recipes using
basic cooking methods that use less fat than traditional approaches. Making even
minor changes to your cooking methods will go a long way to help you achieve
your weight management goals.
How many of us are concerned about what we
put into our mouths and what unhealthy results come from it? Jews are partying
all year round. Just imagine 52 Shabbatot a year, High Holy Days, britot,
weddings... the list goes on. You are only too right to be concerned.
have now reached a new and exciting era of healthy cooking with many eateries
having decided to give that healthy choice. Healthy eating has become trendy,
upbeat and yes, you’ve got it, tasty.
Health food products are in
abundance and have become a massive market. There are many great healthy cooking
methods. Here are a few recipes that will get you on the road to health which
are both creative and gourmet.LIGHTLY STEAMED SALMON TERIYAKI WITH ASIAN
✔ 2 salmon fillets (about 140 gr. each)
✔ 1 Tbsp. reduced-salt teriyaki
✔ 1 Tbsp. sunflower oil
✔ Small knob of fresh root ginger, grated
spring onions, sliced
✔ 175 gr. basmati rice
✔ 250 gr. cooked vegetables – such
as broccoli, carrots or green beans
✔ 425 ml. vegetable stock
Cut the salmon
fillets into chunks and mix with the soy sauce. Set aside.
Heat the oil
in a pan with a well-fitting lid. Add the ginger and onions and stir fry
Stir in the rice. Add the vegetables, pour in the stock, then
bring to the boil.
Reduce the heat, cover and cook for 5 minutes. Place
the salmon on top of the rice and pour over the teriyaki.
Place the cover
back on the pan and cook for a further 12-14 minutes until everything is
tender.FIVE-STEP STIR-FRIED CHICKEN WITH RICE NOODLES
✔ 4 skinless
boneless chicken breast fillets
✔ 1 egg white
✔ 1 Tbsp. plus 1 tsp. corn flour
1 package rice noodles
✔ 1 tsp. root ginger, chopped
✔ 1 red pepper
✔ 1 garlic
✔ 1 shallot
✔ 1 red chili (optional)
✔ 1 Tbsp. vegetable oil
✔ Juice of 1
✔ Handful basil leaves
1. Cut the chicken into bite-size
pieces. Beat together the egg white and 1 Tbsp. corn flour in a
bowl. Tip in the chicken and coat with the mix. Marinate for 15-30 mins. (don’t
place in the fridge or the mix will harden).
2. Prepare the rice noodles:
Bring the water to the boil and then cook the rice noodles uncovered for 5 mins.
Drain into a colander and wash through with cold water.
3. Remove the
skin from the ginger and finely chop 1 Tbsp. of ginger. Cut the pepper in half
and trim off the stalk, inner pith and seeds. Cut into bite-size
4. Peel the shallot and garlic clove, then thinly slice. Trim the
ends off the chili, if using, removing the seeds if you like it milder, and cut
into thin slices. Remove the chicken from the egg marinade and pat dry with
5. Easy stir-frying: Heat a wok and pour in 1 Tbsp. oil.
Cook the chicken for 7-10 minutes, tossing it frequently until just cooked. Set
aside. If necessary, pour in just a bit more oil. Add the pepper and cook for 1 minute, then cook the ginger,
shallot and garlic for 1-2 minutes more. Combine the lime juice, 50
ml. water and 1 tsp. corn flour. Tip into the wok, and then add the
Cook for 1 min, stir in basil. Serve with the rice
GRILLED TOFU WITH A TRIO OF VEGETABLES
✔ 1 small zucchini,
sliced on the diagonal
✔ 1 small eggplant, sliced on the diagonal
✔ 1 small
sweet potato, sliced thinly
✔ Rapeseed oil
✔ 150 gr. firm tofu, sliced and
✔ 2 Tbsp. sweet white miso paste
✔ 1 tsp. tamari or soy sauce
tsp. brown sugar
✔ 1 Tbsp. rice vinegar
✔ 200 gr. cooked rice
✔ 1 tsp. sesame
✔ Nori, snipped (optional)
1.Toss the vegetables with 2 tsp. oil and cook
on a griddle in batches, turning until tender and nicely striped. Lay out on a
flat baking sheet.
2. Rub the tofu with 1 tsp. oil and griddle for 2
minutes on each side.
Add to the baking sheet.
3. Heat the grill.
Mix the miso paste with the tamari, sugar and vinegar.
Brush over the
vegetables and tofu and pop under the grill for 1-2 minutes, until
4. Arrange on a plate and serve with a bowl of rice topped with
sesame seeds and nori, if you like.
SAUTÉED SALMON FILLET WITH ASIAN
PESTO AND ZUCCHINI NOODLES
For the pesto
✔ 6 sun-dried tomatoes
✔ 1 garlic
clove, roughly chopped
✔ 5 Tbsp. chopped fresh coriander
✔ 2 Tbsp. chopped
✔ 2 Tbsp. sesame oil For the Zucchini Noodles
✔ 2 zucchini sliced
into very thin strips boiled for 1 minute and then refreshed in cold water
✔ 1 small salmon fillet
✔ Salt and freshly ground black pepper
tsp. vegetable oil
1. For the pesto, place all of the pesto ingredients into a
food processor and blend until smooth.
2. For the salmon, slice salmon
lengthways into three pieces and season with salt and freshly ground black
pepper. Heat the vegetable oil in a frying pan over a medium heat. Add the
salmon pieces and fry for 2-3 minutes on each side, or until cooked
3. To serve, drizzle pesto over a plate.
noodles by placing in boiling water for 10 seconds then drain.
the plate and lay the salmon fillet on top.
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