This week's Recipes ...
Click here for last week's recipes
|Mung Bean Sprouts|
Healthy Recipes Collections
Healthy Juicing Recipes
Click here for Juicing Recipes
(This week's recipes are usually uploaded by Friday each week.
If they have not yet been updated, please check back later. Thanks).
Reduce High Blood
Pressure - DASH - diet click here
Cauliflower and Arugula Soup Recipe
1 tablespoon vegetable oil
1 onion, roughly chopped
2 cloves garlic, roughly chopped
1 stalk celery, thinly sliced
1 carrot, peeled and thinly sliced
1 large floury potato, peeled and thinly sliced
1 large head cauliflower, two-thirds roughly chopped (core included) and one-third reserved, cut into small florets
1 bay leaf
1/2 teaspoon thyme leaves, chopped
1 quart good-quality vegetable stock
1 pint skim milk
1 teaspoon ground cumin
2 handfuls arugula leaves
1/2 teaspoon ground white pepper
1. Preheat the oven to 425°F.
2. Heat half the vegetable oil in a large saucepan. Add the onion, garlic, celery, and carrot and cook for 8–10 minutes over medium to low heat to
lightly color and soften the onion.
3. Add the potato, and cook until the potato starts to stick, and the edges start to soften. Add the roughly chopped cauliflower, bay leaf, thyme,
and stock to the pan. Bring to a boil, then reduce the heat and simmer for 15–20 minutes.
4. Add the milk, and warm through without letting the soup boil. Meanwhile, toss the cauliflower florets with the remaining oil in a bowl, then add
the cumin and toss again. Place on a baking sheet and roast for 12–15 minutes, until the cauliflower begins to brown, but still retains some bite.
5. Process the soup in a blender with the arugula and white pepper. Blend it in batches, then pass through a fine sieve. Check the seasoning.
6. Drain the roast cauliflower and divide between the hot soup bowls.
7. Pour in the soup and serve immediately.
Grilled Cauliflower Hummus Sandwich
• 1 large head cauliflower, cut into florets
• 6 tablespoons olive oil, divided
• 1/8 teaspoon salt
• 1/8 teaspoon pepper
• 1 yellow onion, thinly sliced
• 3 1/2 tablespoons tahini
• 2 tablespoons lemon juice
• 1 clove garlic
• 1/2 teaspoon salt
• 4 slices sourdough bread
• 1 avocado, sliced
• 1 cup arugula (not packed)
• 2 tablespoons vegan buttery spread
1. Preheat oven to 425 degrees F.
2. Toss cauliflower with 2 tablespoons olive oil, salt and pepper. Roast cauliflower for 30 minutes, flipping over halfway through.
3. In the meantime, heat 2 tablespoons olive oil over medium-low heat in a small to medium saucepan. Add onion and cook, stirring every 3-5
minutes or so, for about 30-45 minutes, or until onions have browned and caramelized. Feel free to deglaze the pan with a little white wine or vinegar
to add more flavor.
4. Add roasted cauliflower, tahini, lemon juice, garlic, 2 tablespoons olive oil and salt to a food processor and pulse until smooth and creamy.
5. Spread cauliflower hummus on both sides of bread. Top one side of bread with caramelized onions, avocado slices and arugula. Repeat with
the other sandwich
6. Heat buttery spread over medium-low heat in a large saucepan and transfer sandwiches to the saucepan to cover and cook for 3-5 minutes on
both sides, or until golden brown. Serve immediately.
* Makes approx 2 cups cauliflower hummus
ROASTED CAULIFLOWER, BLACK BEAN & ARUGULA SALAD
• 2 small heads of cauliflower, chopped into small florets
• 2-3 cups arugula (rocket)
• 15 oz of black beans, rinsed
• 1-2 tbsp roasted, unsalted sunflower seeds
• 3 tbsp coconut oil
• 2 tbsp olive oil
• 1 lime
• salt & pepper to taste
For the cauliflower:
1. Preheat the oven to 350 degrees (F)
2. In a baking dish, add the cauliflower florets, 3 tbsp coconut oil, and a generous pinch of salt and pepper. Make sure everything is thoroughly
3. Roast for 35-40 minutes or longer if you want extra crispy cauliflower
For the salad:
4. In a large bowl, add the rinsed black beans and dress with the juice from half a lime. Add the arugula and mix everything together to coat in
5. Add 2 tbsp olive oil, salt and pepper and mix.
6. Add in the roasted cauliflower and add the juice from the other half of the lime and another pinch of salt. Thoroughly mix together the
cauliflower, arugula and black beans.
7. Top with sunflower seeds and enjoy!
• 1 head of cauliflower
• 1 large egg
• 1 1/2 cup shredded Mexican cheese blend
• 1 tsp Italian herb seasoning
• marinara sauce for dipping
• chopped fresh parsley (garnish, optional)
1. Cut raw cauliflower into small florets and place into food processor. Pulse until the caulfilower becomes the size of small grains of rice.
2. Pour cauliflower into a microwave safe bowl. Cover with a paper towel and cook for 2-3 minutes until cauliflower is soft.
3. Working in batches, add about 1/3 of the cooked cauliflower into a cheesecloth or clean, thin dish towel. Wring and squeeze towel to remove water
from the cauliflower. The dryer the cauliflower is, the better your crust will turn out. The end result should look like something you chewed up and spit
back out (see post photo for reference).
4. Place drained cauliflower into a medium bowl. Add egg, 1/2 cup cheese, and herb seasoning. Mix with a large wooden spoon.
5. Preheat oven to 450F. Line baking sheet with parchment paper. Place cauliflower mixture on top and spread with fingers to form a rectangle, 1/4
6. Bake for about 12-15 minutes until crust turns begins to brown. Evenly sprinkle on remaining 1 cup of cheese. Place back in oven and cook an
additional 5 minutes, until cheese is melted and bubbling.
7. Sprinkle with chopped parsley if desired. Slice breadsticks and serve with marinara sauce.
250gr cauliflower florets
2 tbsp plain unsweetened yogurt
1 tbsp water
¼ tsp Oregano
¼ tsp Parsley
¼ tsp Paprika powder
¼ tsp Garlic powder
¼ tsp Onion powder
¼ tsp sea salt
Black Pepper as desired at the end
lemon wedge (optional)
1. Wash and clean the cauliflower florets
2. Turn stovetop up to high and bring some water to boil
3. Once the water is boiling, add the cauliflower florets
4. Boil florets until fork easily pierces through its stem (about 15mins)
5. Once florets are cooked through, drain through a strainer
6. To the blender, add drained cauliflower florets, all the spices, water and yogurt and blend
7. Blend until smooth and creamy
8. Taste and adjust sea salt to your liking
9. Transfer to a serving bowl/plate and enjoy!
10. Sprinkle juice of 1 lemon wedges for some freshness (optional)
2 cups cooked cauliflower florets, finely chopped *see note
1 large egg
1 large egg white
1/2 cup onion, minced
3 tbsp minced fresh parsley
1/2 cup reduced fat sharp cheddar cheese, grated
1/2 cup seasoned breadcrumbs
salt and pepper to taste
*to cook the cauliflower florets, steam a little over 2 cups raw cauliflower florets in a little water covered for for 4 to 5 minutes or until tender but not
mushy, then drain well and dry on paper towel, then using a knife finely chop and set 2 cups aside.
Preheat oven to 400°F. Spray a nonstick cookie sheet with cooking spray.
In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
Spoon 1 tablespoon of mixture in your hands and roll into small ovals. Place on the cookie sheet and bake for 16-18 minutes, turning halfway through
cooking until golden.
Makes about 32 – 34 tots
Cheese, Mushroom and Spinach Cauliflower Crust Calzone
1 small head cauliflower, cut into small florets (should yield 3 cups of cauliflower rice)
1 free-range organic egg, lightly beaten
½ cup / 1.7 oz / 50 gr shredded mozzarella cheese
½ teaspoon fine grain sea salt
¼ teaspoon ground black pepper
1 tablespoon olive oil
1 8 oz package sliced crimini (baby bella) mushrooms
1 garlic clove, minced
½ teaspoon dried oregano
3 cups baby spinach
¾ cup shredded mozzarella cheese
Preheat oven to 450°F (220°C) and place a rack in the middle. Line a baking sheet with parchment paper and grease it with olive oil. Set aside.
Heat 1 tablespoon of olive oil in a large skillet over medium-high heat. Add mushrooms and sauté until mushrooms are brown, stirring every so often,
about 5 minutes. Add garlic and oregano and cook for 1 further minute. Add spinach stirring just until wilted, about 1 minute. Transfer to medium bowl.
Season with salt and pepper and set aside.
In a food processor rice the cauliflower florets (it should be evenly chopped but not completely pulverized).
Transfer cauliflower rice (about 3 cups) to a microwave-safe dish and microwave on high for 8 minutes, until cooked.
Place the cauliflower rice in a tea towel and twist it to squeeze as much moisture as you can (I usually squeeze out over a cup of liquid). This is very
important. The cauliflower rice needs to be dry, otherwise you’ll end up with mushy dough, impossible to use for making calzones.
Transfer the cauliflower rice to a mixing bowl and add egg, mozzarella, oregano, sea salt and pepper. Mix well.
Using your hands, press the mixture onto the baking sheet and shape into three discs (diameter should be about 5 inches).
Place in the oven and bake for 10 (no more no less, 10 minutes).
Remove from the oven and, working quickly, top with a bit of mozzarella cheese, then mushroom mixture, distributing evenly. Sprinkle some more
mozzarella over mushrooms. Using a large spatula carefully lift the half of the disc without filling and fold it over the other part (that’s ok if the disc
brakes a bit).
Use your fingers to push the edges of each calzone together and seal in the filling.
Bake in the oven for an additional 12 minutes.
MUSHROOM AND LEEK SAUTÉ
• 2 tablespoons olive oil
• 2 pounds mushrooms (such as button or cremini), sliced
• 2 leeks, sliced crosswise, rinsed well
• 1 tablespoon chopped fresh tarragon
Put oil in a large skillet over medium heat. Add mushrooms, sprinkle with 1/2 teaspoon salt, and cook, stirring occasionally, until they release their
water and the pan begins to dry out again, 10-15 minutes. Add leeks and cook, stirring, until they soften a bit, 2-3 minutes. Add tarragon and stir until
fragrant, about 30 seconds.
Cremini and Leek Frittata
1. 1 lb cremini mushrooms, wiped clean*, stems trimmed, and sliced thinly
2. 4 small or 2 large leeks, white and light green parts only, sliced and washed**
3. 8 large eggs, preferably cage-free
4. 1/3 cup whole milk, or unsweetened milk alternative
5. 3 tablespoons minced fresh parsley
6. 2 oz grated sharp cheddar cheese
7. fine sea salt
8. freshly ground pepper
9. 2-3 tablespoons butter for cooking
1. Preheat oven to the highest temperature it'll go to, (with mine, that's 600°F) adjusting the oven rack to the upper-middle position.
2. In a large skillet, melt 1-2 teaspoons of butter over medium heat. Add the leeks, season with a small pinch of salt, and cook, stirring
occasionally, until softened and evenly browned. Transfer to a medium bowl, and wash your skillet.
3. Heat the same skillet over medium-high heat and melt about 1-2 teaspons of butter. Add only enough mushrooms to make one even layer in
your skillet. Add a pinch of salt, toss, and then cook without stirring, until they've shrunken significantly and the bottom side has a light golden color.
Flip over the mushrooms, and cook until the second side is browned. Transfer to the same bowl as the leeks and repeat with the remaining
mushrooms. You may need to cook them in 3 batches, depending on how thinly you sliced them and how large your skillet is.
4. Meanwhile, in a medium bowl, beat together the eggs, milk, parsley, a pinch of salt, and pepper to taste with a fork until evenly mixed.
5. Once the mushrooms are all cooked, add the leeks and the rest of the mushrooms back to the skillet (if you have an oven-safe nonstick skillet,
you may want to transfer the contents for this remaining portion for ease of removal of the finished frittata), lower the heat to medium low, add a
tablespoon of butter, and once melted, add the egg mixture. Once the eggs begin to set, pull a side of the eggs to the middle of the pan using a
rubber or silicone spatula, tilting the pan to redistribute the eggs. Repeat 2 or three times. Sprinkle the cheese evenly over the top, and place in the
oven. Cook in the oven until the egg is completely cooked and the cheese begins to brown, about 8~10 minutes.
6. Remove from the oven and let cool slightly. (Especially if you're using a stainless steel skillet, this step is essential. The steam will help the
eggs to remove the pan more easily) Once cool, cut into wedges and serve.
Eggcellent Stuffed Chocolate Pepper
Cut the lid (top) off of a pepper (any colour will do). Chop up the lid and use it later for the egg white scramble. Remove and discard the seed
core from the inside.
Place the following into a non-stick skillet (or use non-stick cooking spray, such as PAM):
The extra saved pepper pieces
1 cup spinach (I buy mine pre-washed & cut to save time)
1 cup of egg whites
4 sliced cherry tomatoes
1/2 cup mushrooms
1/4 cup Daiya Vegan Cheese Mozzarella Style Shreds
Daiya Vegan Cheese, which is free of dairy (casein, whey and lactose), soy, gluten, eggs, rice, peanuts and tree nuts (except coconut oil). It is
also cholesterol & trans-fat free and contains no preservatives. You can find it in the cheese section of your grocery store.
I use vegan cheese because dairy gives me dairyarrhea.
Season with Black Pepper and Salt-Free Seasoning (eg. Mrs. Dash)
Place the egg mixture into the pepper bowl. Enjoy!
Couscous and Feta-Stuffed Peppers
Vegetable-oil cooking spray
1 1/4 cups fat-free chicken or vegetable broth
2/3 cup couscous
4 extra-large or 5 large bell peppers, mixed colors
2 tsp olive oil
1/2 cup chopped onion
6 oz zucchini, quartered lengthwise then sliced across thinly
6 oz yellow squash, quartered lengthwise then sliced across thinly
1/2 tsp fennel seeds
1/2 tsp dried oregano
1/2 tsp salt
1 cup cherry tomatoes, cut in half
15 oz canned chickpeas, drained and rinsed
4 oz crumbled feta cheese (about 1 cup)
3 tablespoons tomato paste
Preheat oven to 350°F. Coat a small baking dish with cooking spray. Bring the broth to a boil in a saucepan, add the couscous, cover the pan and
remove it from the heat. Cut the stems and top half inch off the bell peppers and scoop out the seeds and membranes. Place peppers upright in a
baking dish and roast them for 15 minutes or so, until they soften, then remove them from the oven until the filling is ready. Heat oil in a nonstick
skillet. Add onion, zucchini, yellow squash, fennel seeds, oregano, and salt. Cook, stirring frequently, for 5 minutes or until vegetables are softened.
Remove from heat and stir in the tomatoes, chickpeas and tomato paste. Using a fork, scrape the couscous into the skillet and toss with the
vegetables. Stir in the crumbled feta. Fill peppers with the couscous mixture. Bake 15 minutes. Serve immediately.
Bell Pepper Egg-in-a-hole
2 teaspoons olive oil
1 bell pepper (any color) cut into four 1/2 inch thick rings
4 large eggs
coarse salt and ground pepper
2 teaspoons grated Parmesan cheese
4 slices multi-grain bread (I use English Muffins)
In a large cast-iron skillet or nonstick pan, heat oil over medium high heat. Add bell pepper and cook for 1 minute. Crack 1 egg into the middle of each
pepper ring. Season with salt & pepper and cook until the egg whites are mostly set but yolks are still runny, 2 to 3 minutes. Gently flip and cook 1
minute more for over easy. Sprinkle with Parmesan and place egg on a slice of toast- or serve with an English muffin like I did!
Spinach, feta & Stilton tartlets (spanakopitakia)
600g | about 2 (10-ounce) packages frozen chopped spinach, thawed
200g feta cheese, crumbled |8 oz
200 Stilton (or other blue cheese), crumbled |8 oz
1 bunch fresh dill, chopped (about 1/2 cup)
6 spring onions, chopped
2 leeks (white part only), chopped
1 pack phyllo pastry - 12 sheets (thawed if frozen)
A handful of toasted pine nuts (optional)
Olive oil for brushing
Salt and freshly ground black pepper
Micro rocket to garnish (optional)
First thaw the spinach according to pack instructions and put in a sieve to drain. Then squeeze as much liquid as you can out of the spinach. Go back
and squeeze some more - any excess moisture will make your tartlets soggy! (You can use fresh spinach if you like - chop and wilt it first).
Sauté the green onions, leeks and dill in a pan with a splash of olive oil until soft. Put in a large bowl and add the spinach. Mix together and let cool.
Add the crumbled cheeses, pine nuts if using, and the eggs and mix together thoroughly. Season with salt and pepper.
Preheat the oven to 200C | 375. F Brush a muffin tin with olive oil. Put some olive oil in a bowl - you will use this for brushing over the phyllo. Open
your phyllo pack and place 4 sheets on your work surface. Keep rest of phyllo covered with a damp tea towel as it can dry very quickly.
Cut in four using a pizza wheel. Cut again if necessary to form 13cm/5inch squares. Lightly brush each sheet with olive oil and place 4 squares on top
of one another (oiled side up) at an angle to create a sort of star shape. Press them into the holes of the muffin tin and spoon some filling into each
phyllo case, packing it down with your fingers.
Bake for 20-25 minutes, loosely covering with foil if the phyllo is colouring too quickly.
Cool before serving. I topped these with some homegrown micro-leaf rocket.
Creamy Fettuccine With Corn and Arugula
12ounces fettuccine (3⁄4 box)
1tablespoon olive oil
2leeks (white and light green parts), cut into thin half-moons
4cloves garlic, thinly sliced
kosher salt and black pepper
1cup corn kernels (from 1 to 2 ears, or frozen)
1/2cup dry white wine
3/4cup heavy cream
2cups baby arugula (1 1⁄2 ounces)
1/4cup grated pecorino (1 ounce)
1. Cook the pasta according to the package directions. Drain.
2. Meanwhile, heat the oil in a large skillet over medium-high heat.
3. Add the leeks, garlic, ½ teaspoon salt, and ¼ teaspoon pepper. Cook, stirring occasionally, until tender, 3 to 4 minutes.
4. Add the corn and wine. Simmer until the corn is tender, 2 to 3 minutes. Stir in the cream.
5. Add the pasta, season with ½ teaspoon salt and ¼ teaspoon pepper, and toss to combine. Fold in the arugula. Sprinkle with the pecorino
Cauliflower, leek and cheese gratin
• 30g butter
• 30g plain flour
• 400ml whole milk
• 3 tbsp double cream
• 100g mature Cheddar, grated
• 1 leek, cut into chunks
• Medium head of cauliflower, broken into equal-size florets
• Few thyme sprigs, leaves picked
1. 01.Preheat the oven to 200°C/fan180°C/gas 6. Melt the butter in a wide-bottomed saucepan. When it foams, add the flour and stir for a
minute. Gradually add the milk, stirring, until you have a smooth sauce. Bubble for 2 minutes, then remove from the heat and stir through the cream
and cheese. Season well with salt and pepper.
2. 02.Meanwhile cook the leek and cauliflower in a pan of boiling salted water for 4-5 minutes until just tender. Drain well.
3. 03.Spoon the leek and cauliflower into a serving dish, pour over the cheese sauce, mix and scatter with thyme. Bake for 30 minutes until
bubbling and golden.
Parsley and Garlic Mushrooms
• 1 tablespoon butter
• 4 garlic gloves chopped
• 8 oz sliced baby bella mushrooms
• ⅓ cup water
• ½ teaspoon sea salt
• 1 teaspoon chopped curly parsley
1. In a large skillet melt the butter and add in the garlic, mushrooms, water and sea salt.
2. Cook down the mushrooms for about 10 minutes.
3. Once fully cooked sprinkle with parsley and serve.
Butter Sauteed Potato and Mushroom Recipe
3 tablespoons butter
8 oz potatoes, peeled and cut into small cubes
4 oz white or cremini mushroom, stems removed and sliced
Pinch of salt
Some chopped parsley leaves
Add 2 tablespoon butter to a saute pan or skillet on medium heat. Add the potato and saute until they turn slightly charred and light to golden brown
color. Push the potato to one side. Add the remaining 1 tablespoon of butter and saute the mushroom. As soon as the mushroom is cooked, stir to
combine both potato and mushroom. Add a pinch of salt and the chopped parsley. Stir to combine well. Dish out and serve immediately.
simple garlic butter mushroom & provolone melt
Simple Garlic Butter Mushroom & Provolone Melts
• 2 tablespoons butter
• 8 ounces fresh baby bella mushrooms
• 2 teaspoons minced garlic
• 3 tablespoons white wine
• 2 tablespoons minced parsley
• 2 slices Provolone cheese
• 4 slices wheat bread
1. Wipe the mushrooms with a damp paper towel to remove dirt. Thinly slice the mushrooms.
2. Heat 1 tablespoon butter in a large skillet over medium heat. Add the mushrooms and garlic; saute until lightly browned. Turn the heat up to
high, add the wine, and stir until the wine has cooked down and there is hardly any liquid left in the pan. Remove from heat and stir in the parsley.
3. Heat a griddle or large skillet to medium high heat. Spread the remaining 1 tablespoon butter over the exterior of the 4 slices of bread (melting
it first helps it go farther). Place the bread on the griddle, buttered side down, and top with mushrooms and one slice of Provolone. Top with a second
slice of bread, buttered side facing up. Grill until golden brown, flip, and repeat. The cheese should be melty and gooey and bread will be crispy on
CHOCOLATE PEAR CAKE
• 1 cup of butter (room temperature)
• 2 cups of sugar, plus ¼ cup for dusting the rim
• 4 eggs (egg whites and egg yolks separated and room temperature)
• 1 cup of cornstarch
• 2 cups of all-purpose flour
• 1 cup of milk
• 1 Tbs of baking powder
• 1 tsp of instant coffee
• ⅔ cups of chocolate milk powder
• ⅓ cup of cocoa powder
• 4 green anjou pears (peeled)
• ⅛ cup powdered sugar (to coat the top) +/- to desired coating
1. Preheat oven to 375F
2. Beat the butter and sugar together until creamy.
3. Add the egg yolks, one by one, mixing well between additions.
4. Add the flour and then the cornstarch slowly; the duo will become dense and heavy.
5. Add the milk slowly to soften the dough and finally mix the chocolate milk powder, cocoa powder and baking powder, set aside.
6. Beat the egg whites until soft peaks form, place in the bowl with the chocolate mix and fold it gently until a batter forms.
7. Place in a cake ring mold that's has been coated with butter and sugar.
8. Slowly push the peeled pears into the batter until they reach the bottom, equal distance from each other, away from the center, near the rim.
9. Place it in the oven and bake for about 1 hour, or until a toothpick pressed into the center of the cake comes mostly clean.
10. Allow it to cool completely, remove ring, coat it with powdered sugar.
Spiced D'Anjou Pear Bread
• 2 cups brown sugar
• 1 cup vegetable oil
• 1/4 cup molasses
• 3 eggs
• 1 1/4 teaspoons salt
• 1 teaspoon baking soda
• 1 1/2 teaspoons ground cinnamon
• 3/4 teaspoon ground cloves
• 1 1/2 teaspoons ground ginger
• 1/4 teaspoon ground allspice
• 4 very firm D'Anjou pears, thinly sliced
• 3 cups all-purpose flour
1. Preheat oven to 350 degrees F (175 degrees C), and generously grease two large loaf pans. (The long pieces of pear make the loaves more
susceptible to sticking in the pans and falling apart, so make sure you grease the pans generously.)
2. In a large bowl, combine brown sugar, vegetable oil, molasses, and eggs. Mix in salt, baking soda, cinnamon, cloves, ginger, and allspice. Stir
the pear slices in, coating them evenly. Stir in the flour. Pour batter into the prepared loaf pans
3. Bake for 50 to 65 minutes. Allow loaves to cool in pan about ten minutes before removing them and placing them on a wire rack to cool
PEAR GORGONZOLA & BRIE GRILLED CHEESE
• 2 slices of bread
• softened butter
• double creme Brie
• Red Anjou Pear
1. Spread the softened butter covering one side of each slice of bread. Sprinkle with some parsley.
2. On non-buttered side of bread place slices of Brie cheese. Next place slices of pear on top. Cover with the crumbles of gorgonzola. Place the
other slice of bread on top with the butter side facing up.
3. Place sandwich onto griddle, or frying pan on top of the stove. Cook over low heat until the bottom of the bread is toasted. Flip sandwich and
cook other side until toasted. And enjoy!!
Rich Red Plum Jam Recipe
• 5 pounds large red-fleshed plums, such as Elephant Hearts, halved and pitted
• 2 pounds white cane sugar, divided
• 2 ounces (4 tablespoons) fresh juice from 2 lemons
Divide plums halves into two equal portions. In a non-reactive mixing bowl, mix first group of plum halves with 1 pound 4 ounces of sugar. Cut the
remaining plum halves in half to make quarters. In a separate bowl, mix plum quarters with remaining 12 ounces sugar. Cover both bowls tightly and
let stand at room temperature overnight.
In a large pot, scrape plum halves along with any sugar and syrup and cook over medium heat, stirring only enough to prevent scorching, until
softened, about 15 minutes. Pass plum halves through a food mill fitted with the smallest-hole plate; scrape any plum left on the mill into the plum
puree. Mix plum puree into quartered plums and stir in lemon juice. Scrape plum mixture into a wide jamming pot.
Heat plum mixture over medium-high heat, stirring as needed to prevent scorching, until jam starts to foam, about 15 minutes. Continue to cook,
stirring minimally and lowering the heat if necessary to prevent scorching, until foaming has subsided, about 15 minutes longer; scrape any foam off
jam surface with a stainless steel spoon as needed. Continue to cook after foaming has subsided until bubbling has slowed and jam looks glossy, 5 to
15 minutes; lower heat as necessary to prevent scorching.
When plum quarters have broken down and jam has thickened, begin testing for doneness: Turn off heat and set a small spoonful of jam in the
freezer for 5 minutes. Jam is ready once it holds together and doesn't run off the spoon when tilted. If jam is too runny, return to heat and cook,
stirring frequently and repeating the spoon test every 5 minutes, until jam passes test.
Eat right away or can, following canning instructions. Canned jams can be stored in a cool, dark place for up to one year.
Plum & Lime Crumble
For the crumble topping:
1 1/2 cups (7 1/2 oz./235 g.) all-purpose flour
3/4 cup (6 oz./185 g.) sugar
1 tsp. kosher salt
1 cup (8 oz./250 g.) cold unsalted butter, cut into pieces
1 cup (3 oz./90 g.) rolled oats
3 1/2 lb. (1.75 kg.) red plums, pitted and sliced
Finely grated zest from 2 limes
3/4 cup (6 oz./185 g.) sugar
1/4 cup (1 1/2 oz./45 g.) all-purpose flour
Vanilla ice cream for serving (optional)
Preheat the oven to 375°F (190°C). To make the topping, in a food processor, pulse the flour, sugar and salt until combined. Add the butter and
pulse until the mixture resembles coarse crumbs. Add the oats and pulse to combine. Transfer to a bowl.
In a bowl, stir together the plums, lime zest, sugar and flour. Spread the fruit in a 9-by-13-inch (23-by-33-cm.) baking dish. Using your fingers, press
the topping into large clumps and scatter over the fruit. Alternatively, divide the fruit mixture and topping among eight 1/2-cup (4 oz./125 g.) ramekins.
Bake until the fruit is bubbling and the topping is golden and crisp, about 1 hour for the baking dish or 30 minutes for the individual ramekins. Serve
warm or at room temperature with ice cream, if you like. Serves 6-8.
Perfectly Plum Tart
1. 3 red plums
2. 2 small black plums
3. 1 tsp cornstarch
4. 1/3 cup brown sugar, lightly packed
5. Cooking spray
6. 1 egg, beaten
7. 1 store-bought pie crust
8. 1 tbs brown sugar, for sprinkling
1. Pit plums and slice into thin wedges. Place plum slices in a bowl with cornstarch and brown sugar. Toss the mixture together until all plum slices
are coated. Set bowl aside for 25 minutes to allow plums to drain.
2. Meanwhile, preheat the oven to 375F. Line a baking sheet with aluminum foil and grease with cooking spray.
3. After the plums have set for about 15 minutes, remove pie crust from the refrigerator and allow to come to room temperature.
4. Once the plums have finished setting, unroll the pie crust and lie it flat on the prepared baking sheet. With a slotted spoon, scoop plums onto
the center of the pie crust leaving a 2" border of untouched crust. Drizzle 1 tbs of remaining plum juice onto the center of the tart.
5. Fold outside crust over itself and brush beaten egg onto the crust. Then, sprinkle crust with remaining brown sugar, sprinkling any extra sugar
over the center plums.
6. Place tart in the preheated oven to cook for 35-45 minutes or until crust is brown and crispy.
7. Serve warm.
Mung Bean Sprouts
Mung Bean Sprouts (How to Sprout and Salad )
Around 300g homemade fresh mung bean sprouts
1 teaspoon salt
1 tsp finely chopped spring onion
1 teaspoon minced garlic
1 teaspoon roasted sesame seeds
1 teaspoon light soy sauce
1 teaspoon salt
1 tablespoon sesame oil
1 teaspoon chili pepper powder (optional)
Wash the mung bean sprouts and remove any roots or bad ones.
Add around 1 teaspoon of salt in water. Bring the water to a boiling and then rinse the mung bean sprouts for 1 minute. Transfer out and rinsing in
cold water for around 1 minute. Use your hand to squeeze o remove excess water. Mix with sauces and serve.
Raw "Stir Fry" with Tamari Orange Sauce
2 carrots cut in 2 inch chunks
2 parsnips, peeled and cut in 2 inch chunks
1 medium cauliflower, cut in pieces
2 cups mushrooms, trimmed
2 cups snow peas, sliced into 1/2-inch pieces
2 cups mung bean sprouts
6 scallions, sliced, white part only
1/2 red bell pepper, diced
Place carrots in food processor and pulse until finely chopped. Transfer to bowl.
Repeat with parsnips, cauliflower, and mushrooms. (Do each separately to get best results)
Mix snow peas, mung bean sprouts and peppers into the veggie mixture. Mix well.
Top with Tamari Orange Sauce and stir to mix well.
Tamari Orange Sauce
1/4 cup low sodium tamari
1/4 cup maple syrup
1/4 cup fresh squeezed orange juice
Whisk all ingredients together and pour over chopped veggies.
VEGETABLE FRIED RICE
Fried rice is one of those things that can be made from just about anything and vegetable fried rice is no different. All you need is some leftover rice
and various mix-ins. If we haven’t mentioned it already, it’s a great way to use up all the odds and ends in your refrigerator. We’ve made fried rice out
of the last of a leftover Thanksgiving turkey before (SUPER Asian of us, I know. It’s actually pretty good. And…this was AFTER we’d already made
turkey soup, turkey sandwiches, and turkey congee. Yes, congee. So good. A leftover Thanksgiving bird is a wealth of opportunity, people).
ANYWAY. Back on topic. This is a totally vegetarian vegetable fried rice, which is just as good as a fried rice made with meat. The addition of dark (or
mushroom) soy sauce gives it a rich, darker color and great flavor.
Try it! We added egg to make it a bit heartier, but this could easily be made vegan if you just omit the egg. You know, if that’s your thing.
• ½ small red onion, diced
• ¼ cup diced carrots
• ¼ cup sliced fresh mushrooms
• ¼ cup diced green bell pepper
• ¼ cup fresh green peas
• 1 scallion, chopped
• ½ cup mung bean sprouts
• 2 to 3 cups cooked white rice
• 2 eggs
• 2 tablespoons oil
• 2 teaspoon dark soy or mushroom soy sauce
• 1 teaspoon salt
• 1 teaspoon light soy sauce or seasoned soy sauce
• pinch of white pepper
• Dice all of your veggies so all of them have the same uniform shape and set them aside in neat piles. The exception is the mung bean sprouts,
which just need to be cleaned and trimmed.
• Take out your cooked rice and break up any clumps of rice onto a plate. Generally, the best time to make this dish is if you have leftover rice in
the fridge but if you don’t, just let your cooked rice cool uncovered on a plate. Wash and wet your hands with cold water and handling the rice while
breaking up clumps will be much easier!
• Beat two eggs in a bowl in a bowl and scramble them in a pan using one tablespoon of oil. Cut the scrambled eggs with your spatula so you don’
t get large clumps of egg.
• Heat the wok on the highest setting and add 1 tablespoon of oil, red onion and carrots and stir for about 30 seconds. Next, add the mushroom,
peppers, and peas and stir-fry for another 30 seconds. Add in your rice. Stir the mixture together for a minute to heat up the rice. Be sure to firmly
scrape the bottom of the wok with your spatula to prevent the rice from sticking. A hot wok is also a must to prevent sticking but ensuring that you
scrape the bottom of the wok as you mix. Add the bean sprouts.
• Then add the dark soy sauce, salt, light soy sauce, and white pepper and stir-fry for another minute. You can see from the picture that some of
the rice has started to stick but don’t panic! As the rice and the wok heat up, your wok bottom scraping pays off with a non-stick effect. Add your egg
and give it a final mix. Plate, garnish with scallions, and dig in.