Twice the Spice Tomato Sauce

An excellent spicy sauce made with fresh or canned tomatoes that can be used with pasta or as an accompaniment to barbecued meats. Recipe serves 6.

Ingredients:

2 pound (1 kg) fresh, juicy, peeled tomatoes, or 2 tins of whole tomatoes
2 large onions, sliced
2 tablespoons olive oil
1 or 2 small dry, chopped chilies (or a pinch of chili powder)
1 tablespoon sugar
3 garlic cloves, crushed
Chopped basil leaves
Black pepper

Method:

1. Cook sliced onion in olive oil over low heat until it becomes transparent. Stir in the chopped chilies (or the chili powder), crushed garlic, sugar, pepper, and chopped basil leaves.
2. Press peeled, fresh tomatoes, or tinned tomatoes through strainer. Add to onion mixture and simmer slowly without covering until a smooth, thick consistency is achieved.
3. Allow to cool before using or storing in glass jars.

Note: This sauce keeps well in the refrigerator.

Tricolor Pasta Salad with Cheese Dressing

You can make this easy and healthy salad a day ahead and refrigerate it to keep it cold. If the pasta absorbs too much of the dressing, stir in 1 or 2 tablespoons of water just before serving to restore the creamy texture. Recipe serves 4.

Ingredients:

8 ounces (250 g) medium-sized tricolor pasta shells, or elbow macaroni
4 cups cauliflower florets
3 medium-sized carrots peeled and thinly sliced on the diagonal
2 medium-sized stalks celery, thinly sliced on the diagonal
1 small yellow zucchini, halved and thinly sliced on the diagonal
For the Dressing:
1 cup low-fat cottage cheese
2 tablespoons grated Parmesan cheese
2 tablespoons apple juice
2 tablespoons cider vinegar
1 teaspoon Dijon mustard
1 clove garlic, crushed
1 1/4 teaspoons dried basil, chopped
1/4 teaspoon black pepper, or to taste
2 spring onions, including tops, sliced (optional garnish)

Method:

1. Bring a stock pot of water to the boil; add the pasta. When the water returns to the boil, add the cauliflower and carrots and cook for 4 minutes. Add the celery and cook for a further 3 minutes or until the pasta is firm-tender. Add the zucchini, remove from the heat and drain in a colander. Rinse thoroughly under cold water and transfer to a large bowl.
2. To make the dressing, blend the cottage cheese, Parmesan, apple juice, vinegar, mustard, garlic, basil and pepper in a food processor or blender until smooth. Pour the dressing over the pasta-vegetable mixture and toss to coat. Cover with plastic food wrap and chill for 4 hours. Garnish with spring onions if desired.

Dried Apricot Conserve

You can vary this easy yet delectable jam by using a dried fruit medley, dried peaches or dried pears. You can also replace the cloves with fresh or ground ginger. Recipe makes 1 cup.

Ingredients:

1 cup dried apricots
Juice of 1 orange
Pinch of cinnamon
Pinch ground cloves
1/2 cup warm water

Method:

1. Chop apricots roughly.
2. Combine in mixing bowl with juice, spices, and water. Cover. Allow to stand for 1 hour.
3. Spoon into saucepan and cook gently for 10 minutes over low heat, stirring constantly, until mixture thickens and starts to combine. Alternatively, spoon into a bowl and microwave on high for 5 minutes. Stir two to three times during cooking until mixture thickens and starts to combine.
4. Spoon into container, cover and cool.
5. Stir again, adding a little more water if necessary, then refrigerate until ready to use.

To store, cover and refrigerate for up to two weeks.

Liquid Breakfast

For a quick, healthy breakfast when you simply don't have a moment to spare in the mornings, try this fresh fruit smoothie, which is low in both calories and fat. Recipe serves 4.

Ingredients:

2 cups skim or low-fat milk
1 cup low-fat natural yogurt
3 ripe bananas or 1 cup fresh strawberries or unsweetened canned peaches or apricots
2 eggs (optional)
Equal or other artificial sweetener, to taste
Garnish: ground allspice, cinnamon or nutmeg


Method:

1. Place all ingredients in a blender or food processor and blend well.
2. Serve at once, topped with a sprinkling of spice.

Candied Orange Tea Bread

For this simple afternoon tea loaf made with mixed fruit peel, just beat all the ingredients together and bake. Recipe makes 10-12 slices.

Ingredients:

1 cup all-purpose (plain) flour
2/3 cup all-purpose (plain) wholemeal flour
2 teaspoons ground coriander
2 teaspoons baking powder
3/4 cup plain wheat meal cookies, crushed
1/2 cup mixed peel, finely chopped
1/3 cup light brown sugar
2 ounces (60 g) butter or polyunsaturated margarine spread, melted
7 fl oz (200 ml) milk
1 large egg

Method:

1. Preheat the oven to 340-350 degrees F (170 degrees C). Grease a 1 pound (500 g) loaf tin with melted butter and base-line with greaseproof paper.
2. Sift the flours, coriander and baking powder into a mixing bowl; add any wheat husks in the sieve to the bowl. Add all the remaining ingredients and beat well with a wooden spoon for 1-2 minutes, or until the mixture is evenly combined.
3. Transfer the mixture to the prepared tin. Level the surface. Bake for 1 hour 5 minutes, or until well risen and firm to the touch.
4. Leave in the tin, on a wire rack, until cool enough to handle. Turn out onto the rack, remove lining paper and cool completely.
5. Serve tea bread sliced and spread with butter.

Tip: Any easy way to crush the wheatmeal cookies is to put them in a food processor and mix for about 30 seconds. Alternatively, put the cookies in a clean plastic food storage bag, seal it and crush the cookies with a rolling pin. Store the loaf in an airtight container for up to a week; freeze for up to 3 months.

Garlic and Herb Sandwich Spread

Serve with herb pita bread and a variety of fresh vegetables, such as radish, snow peas, zucchini and carrots for dipping. Recipe makes about 1 1/4 cups.

Ingredients:

1 cup Creamy Yogurt Spread or thick Greek yogurt
1 clove garlic, crushed
1/4 cup finely chopped fresh basil, dill, mint, parsley or a combination
Black pepper, to taste

Method:

1. In a small bowl, stir together the yogurt spread, garlic, herbs and pepper until well blended. Cover with plastic food wrap and refrigerate for 1 hour before serving.

Lamb with Peppers and Beans

This easy, classic stir-fry combination of boneless lamb fillet, fresh red and green peppers and green beans is well-laced with soy sauce and sherry. Recipe serves 4.

Ingredients:

1 pound (500 g) green beans
Boiling water
Salt to taste
2 medium red peppers (capsicums)
2 medium green peppers (capsicums)
2 medium onions
1 pound (500 g) boneless fillet or lamb
1 ounce (30 g) fresh parsley
3 tablespoons sunflower or corn oil
4 cloves garlic
1/4 cup soy sauce
1 tablespoon medium sherry
1/3 cup chicken stock

Method:

1. Top and tail beans and remove side strings if necessary. Cut into 1/2 inch (1 cm) pieces. Cook beans in boiling salted water for 5 minutes, keeping saucepan two-thirds covered. Drain in a colander. Refresh by rinsing under cold, running water.
2. Halve peppers. Remove inner white membranes and seeds. Cut flesh into 1/2 inch (1 cm) diamond shapes.
3. Peel and quarter onions. Cut into thin strips.
4. Using a sharp knife, cut lamb into same-sized strips as onions.
5. Wash parsley and shake dry. Coarsely chop.
6. Heat oil in wok until very hot, but not smoking. Add lamb. Stir-fry briskly for 2 minutes. Remove from wok with ladle. Drain on rack or on absorbent kitchen paper.
7. Crush garlic directly into remaining oil in wok. Add beans, peppers and onions. Stir-fry for 3 minutes.
8. Sprinkle soy sauce, sherry and stock over stir-fried ingredients. Return lamb to wok. Reheat until piping hot, stirring. Mix in parsley. Adjust seasoning to taste.
9. Serve with rice, small new potatoes or pasta.