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Fife Diet March Recipes PDF

Fife Diet March Recipes PDF

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Published by: Mike Small on Mar 10, 2010
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FIFE DIET MARCH RECIPE IDEAS
Send your recipe ideas to fifediet@yahoo.co.uk Page 1
 All Seasons SouffléPurple Sprouting BroccoliBeetroot & Carrot Curry Flatbreads or RotiCroutons for on top of Soup Winter Coleslaw Carrots for a ChangeSpicy Yellow Split Pea SoupSecret Ingredient SoupBread & Butter Pudding ALL SEASONS SOUFFLÉ10g (1/4 oz) butter finely grated cheese for coating50g (2oz) butter 25g (1oz) plain flour 250ml (8fl oz) milk 4 eggs, separated150g (5oz) cheddar cheese, grated (you can use much less)salt, cayenne & nutmeg5ml (1teaspoon) cornflour 
Butter & coat the inside of a large soufflé dish with grated cheese.Melt 2oz butter in a pan & add the flour. Stir to a paste & cook for 3 mins. Gradually add the milk, whisking as you go till you have a thick sauce. Remove the pan from the heat & add the egg yolks,cheese, salt, cayenne & nutmeg. Whisk the whites with a pinch of salt and the cornflour till stiff. Add1/3 of the egg whites to the cheese mixture & mix in. Gently fold in the remaining. Fill the prepareddish & bake for 20 – 25 mins till golden in a moderately hot oven, 180 C You can also shred then steam/sauté whatever seasonal green leafy veg you have e.g. spinach, leeks, winter greens and place in a layer at the bottom of the dish before putting in the oven.
PURPLE SPROUTING BROCCOLIhandful of purple sprouting broccoli2 tsp coriander seeds2 tsp cumin seeds
½
an onionolive or rapeseed oilfew drops of Cairn o Mohr fruit wine
Steam the broccoli and place in a serving dish. Dry roast the coriander and cumin seeds for a few minutes in a heavy frying pan. Grind with a pestle and mortar or with an electric grinder. Slice theonion very finely and mix together with a good splash of oil and a few drops or wine. Add the spicesto this mixture and drizzle over the prepared broccoli.
 
FIFE DIET MARCH RECIPE IDEAS
Send your recipe ideas to fifediet@yahoo.co.uk Page 2
BEETROOT & CARROT CURRY a little oilequal amounts of carrots and beetroot (say four beetroot and eight carrots)two onions, finely dicedtwo cloves garlic (crushed and chopped)curry spices: 1 tsp each of coriander powder, turmeric & ground cumin
½
tsp chilli powder  vegetable stock thick yoghurt to serve
 Peel/scrub the carrots and dice into thick quarters. Top, tail and peel the Beetroots and dice toroughly the same size. Heat a heavy bottomed pan with tight fitting lid with a little oil. Add theonions and garlic and allow to sweat over a medium heat - don't let the bottom of the pan burn. Addthe coriander, turmeric, ground cumin and chilli powder - adjust according to taste. Add about 150ml of veg stock and let simmer down for five - ten minutes. Add the beetroot & carrot and mix wellfor a minute or so. Top up with boiled water to just begin to cover the vegetables. Stir well, put the lidon, reduce heat and allow to simmer for about 20 minutes.The trick is not to make the vegetable chunks too big, and not to over cook them. You want them stillto have bite and texture - it's not nearly so nice when they go soggy. Add the yoghurt as a dollop atthe end when serving.
FLATBREADS OR ROTI1 cup of wholemeal flour  A pinch salt
½
cup lukewarm water optional extras: dried chilli flakes, cumin seeds and finely crushed garlic
These are so easy to make and yet so impressive! You need to be on a gas stove to get the finalflourish. Mix ingredients together with your hands to make a soft dough. You might want to add a few drops of oil to your fingertips to make it easier. Split the dough into 8 equal golf balls. Roll eachout on a floured surface, till thin and round whilst heating your frying pan or an iron skillet. Placethe flatbread on the pan (no oil) till you see bubbles appearing on the surface then turn to cook otherside. If you have a gas burner you can then use tongs to hold the roti in the flame for a few seconds,turning evenly so that you get a few blackened spots and it puffs up a little.
CROUTONS FOR ON TOP OF SOUP
This will cheer up almost any soup – especially ones you have blended. Add grated cheese on top too.Take some stale-ish bread (any kind or a mix) and cube. Heat one tablespoon oil in a heavy frying pan and heat. When the oil is hot add the bread, toss and fry till golden. I also like to add somecrushed garlic cloves. Once golden allow to cool a little so they go crunchy before scattering on top of the soup.
 
FIFE DIET MARCH RECIPE IDEAS
Send your recipe ideas to fifediet@yahoo.co.uk Page 3
 WINTER COLESLAW 2 carrots
½
red/white onion400g red & white cabbage1 small turnip1 beetroot1 fennel bulb if possible
½
small celeriac juice of 1 lemonolive oil250ml plain yoghurtsome fresh herbs like parsley, mint, dill, chopped2 tablespoons mustardsalt & pepper 
  You can vary the vegetables used according to what you have, but the more variety the better.Prepare all the veg by either scrubbing or peeling & then finely shred either by hand, or by using the bigger shredding setting on a food processor. Place all the vegetables in a large bowl. In another bowlmix together all the other ingredients to make a dressing – adjusting the olive oil, yoghurt andmustard to suit your taste. Pour the dressing over the veg and mix well. Season with salt & pepper.
CARROTS FOR A CHANGEcarrots2/3 garlic clovessea saltoilteaspoon each of mustard seeds, black peppercorns, cumin seeds, coriander seeds
 After a while carrots can get a bit boring and this makes a nice change.Peel (or scrub), and cut your carrots into chunks. Add some water to a pan with lid and steam on thehob for 5-10 minutes. Meanwhile, crush 2 or 3 garlic cloves and pound with some sea salt and a tablespoon oil. Toast a mix of spices in a dry, heavy frying pan. E.g. a teaspoon of mustard seeds anda teaspoon of black pepper corns, or a teaspoon of cumin seeds with a teaspoon of coriander seeds.Once they start popping crush them in a mortar and pestle. Put the garlic, oil, salt mix and thecrushed spices in a bowl. It doesn’t look like much, but don’t worry. Drain the carrots and add to themixture coating well. Tip out into a baking tray and finish off in the over at about 220 C for another20 minutes to half an hour.
SPICY YELLOW SPLIT PEA SOUP3 tablespoons rapeseed or olive oilonion1
½
teaspoons of cuminchilli flakes, smoked paprika or smoked chillione cup of yellow split peas
This is an alternative to lentil soup, using the closer to home yellow split peas.Heat 3 tablespoons rapeseed or olive oil and add one finely chopped onion and a pinch of salt. Sweatfor 5 minutes on a medium heat. Dry toast 1
½
teaspoons of cumin and then grind. Add this to thepan and also a sprinkle of chilli flakes, smoked paprika or smoked chilli. Rinse one cup of yellow splitpeas picking out anything that looks like a stone and add to the pan. Stir all this together for a minute. Add 1
½
pints boiling water. Bring to the boil and then reduce to a simmer with the lid on.Stir often, and cook until the peas are so soft they have disappeared. You don’t want to eat theseundercooked, so probably about an hour. Even better, put it in a pressure cooker to cut the time andenergy used. There should be no need to blend, but you might want to just a little and serve withsome yoghurt on top.

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