Thai Yellow Curry with Jasmine Brown Rice

Thai Yellow Curry with Jasmine Brown Rice

If you have never made a curry paste from scratch, this is the easiest one to start with. It’s worth the effort and makes you feel like a culinary genius! Serve with jasmine brown rice for authenticity.

serves 2

For the curry paste

3 shallots, chopped

1 lemongrass stalk, peeled and chopped

2 small red chillies, deseeded

5 garlic cloves

1/2 handful of coriander (cilantro)

5cm (2in) piece of galangal, peeled and chopped

1 fresh or dried kaffir lime leaf

1 tbsp ground coriander seeds

1 1/2 tbsp mild chilli powder

1/2 tsp turmeric

2 tsp rice syrup

1/4 tsp Himalayan pink salt

For the curry

1 lemongrass stalk

1 tbsp coconut oil

5 heaped tsp curry paste

75g (3oz) aubergine (eggplant)

400ml (14fl oz/1 2/3 cups) coconut milk

60g (2 1/2oz) yellow pepper

45g (1 3/4oz) sugar snap peas

50g (2oz) fine Thai asparagus

65g (2 1/2oz) red and yellow cherry tomatoes, halved

150ml (1/4 pint/2/3 cup) water

4 Thai basil leaves, shredded

Tamari, to taste

To make the paste, whizz all the ingredients in a blender until smooth.

Next, make the curry. Peel and bash the lemongrass and chop into pieces. Heat the coconut oil and sauté the lemongrass over a lowheat for 2 minutes to infuse the oil. Add the curry paste and sauté for 2 minutes.

Halve the aubergine (eggplant) lengthways and thinly slice and simmer in 200ml (7fl oz/generous 3/4 cup) of the coconut milk for 5 minutes. Cut the pepper into strips and pop that in the pan and simmer for a further 5 minutes.

Add the sugar snap peas, asparagus and tomatoes, the remaining coconut milk and as much water as required to make the consistency you like and cook for 4–5 minutes, until the vegetables are just tender. Stir in the basil and a splash of tamari, to taste.

I like this curry served with some jasmine brown rice sprinkled with toasted sesame seeds and grated lime zest.

TIP

Take care not to overheat the oil and burn the spices, as this will distort the wondrous flavour of the curry. 

Red Rice and Beetroot Risotto

Red Rice and Beetroot Risotto

This might take a little more time than a normal risotto but my oh my, doesn’t it taste delicious? The vibrancy of the red rice along with the juice from the beetroot (beet) makes this dish look so beautiful.

serves 4

2 tbsp olive oil

1 red onion, chopped

2 garlic cloves, chopped

180g (6oz/scant 1 cup) Camargue red rice

600ml (1 pint/2 1/2 cups) hot vegetable stock, made with 1 tbsp bouillon powder

160g (5 1/2oz) beetroot (beet), cut into chunks

1 handful of parsley, chopped

100g (3 1/2oz) feta

Heat the olive oil in a wide-bottomed pan over a medium heat, add the onion and garlic and cook for 2–3 minutes, until softened.Add the rice and cook, stirring constantly, for 1 minute to coat the rice in oil, then reduce the heat and stir in 2 large ladlefuls of stock. Simmer, stirring gently, over a low heat until the rice has absorbed the stock, then continue adding the stock a ladleful at a time and stirring gently until it is absorbed before adding another ladleful.

After 10 minutes of cooking, add the beetroot (beet) chunks. After 25 minutes, add most of the chopped parsley, then continue to add the stock until the rice is cooked but al dente – this will take 30–40 minutes. At the last minute, stir in most of the feta to make the risotto wonderfully creamy.

Serve garnished with the remaining feta and chopped parsley.

Noodle and Smoked Tofu Salad with Mirin Dressing

 Noodle and Smoked Tofu Salad with Mirin Dressing

This distinctly Asian recipe is both delicious and beautiful to behold, with the carrot and courgette (zucchini) spirals. The buckwheat (soba) noodles add a hearty feel to the dish.

serves 2

For the salad

125g (4oz) buckwheat noodles

50g (2oz) carrot

30g (1 1/4oz) courgette (zucchini)

20g (3/4oz) daikon, thinly sliced

20g (3/4oz) mangetout (snow peas), thinly sliced

20g (3/4oz) mizuna leaves

20g (3/4oz/1/4 cup) beansprouts

50g (2oz) pomegranate seeds, plus extra to garnish

4 tsp sesame oil

125g (4oz) smoked tofu, cut into 6 chunky squares

2 tsp tamari

Coriander (cilantro) leaves

Sushi ginger

50g (2oz/1/3 cup) dry roasted cashews, to garnish

For the dressing

25g (1oz) white miso paste

25ml (1fl oz/2 tbsp) mirin

2 tsp sesame oil

2 tsp umeboshi plum purée

125g (4oz) sushi ginger

1/2 tbsp rice wine vinegar

1 tbsp lime juice

75ml (3fl oz/scant 1/3 cup) olive oil

2 tsp water

To make the dressing, whizz all the ingredients in a blender until thick and smooth.

Use a spiraliser to make carrot and courgette (zucchini) spirals. Cook the noodles according to the packet instructions, then rinse in cold water and drain well. Place in a bowl with the carrot and courgette (zucchini) spirals and mix well. Mix in the remaining vegetables, pomegranate seeds and 2 teaspoons of the sesame oil.

Just before serving, heat the remaining sesame oil in a frying pan. Add the tofu and cook for 2 minutes, until brown on all sides. Add the tamari, toss to coat and glaze the tofu, and cook for 2 minutes. Thread onto 2 wooden skewers, layering the tofu cubes with whole coriander (cilantro) leaves and sushi ginger.

To serve, add the dressing to the noodles and toss gently to coat. Arrange a heap of salad on each plate and scatter with roasted cashews and pomegranate seeds, then sit a tofu skewer at one side.

NUTRITIONAL NUGGET

In spite of its name, buckwheat is not related to wheat and, like quinoa, is classed as a pseudocereal. Buckwheat is particularly high in rutin, which strengthens and protects the delicate lining of our capillaries and arteries – this is a heart-healthy meal.

The ULTIMATE Protein Pancakes

The ULTIMATE Protein Pancakes by Recipe By Metabolic Cooking Book

Ingredients

6oz plain greek yogurt
1 large egg white
1/4 cup all-purpose flour
1/4 cup (about 2/3 scoop) vanilla whey protein powder
1 tsp baking soda

Directions

Anything else you’d like to add for flavour (I like adding in strawberries and vanilla extract) In a bowl, combine the dry ingredients (protein powder, flour, and baking soda), and mix with a fork until well combined.
In another bowl, combine the wet ingredients (egg white and yogurt) and mix until well combined. Slowly add the dry ingredients to the wet, stirring as you go.
The batter should become thick.
Add in any extras for flavour, and keep mixing until everything is totally combined.
Heat a skillet over medium heat and spray with non-stick cooking spray.
Drop batter by the spoonful into the pan.
Pancakes will expand as they cook, so don’t put them too close together.
When little bubbles start to form all throughout the pancake, it’s time to flip it. Flip it a couple of times until it’s thoroughly cooked.
Transfer pancakes to a plate, and top with whatever you’d like. They’re plenty flavorful on their own, but adding a couple tablespoons of syrup made them even better! Makes 6 large pancakes.

Nutritional information: Calories: 314 | Carbs: 34g | Fat: 1g | Protein: 43g (!!!)



for more  healthy recipes check this website  Metabolic Cooking Book

Super Fast Pork and Veggie Stir Fry

Nutritional Info

Servings Per Recipe: 4

Amount Per Serving Calories: 342.3

Total Fat: 18.2 g

Cholesterol: 89.6 mg

Sodium: 449.6 mg

Total Carbs: 6.0 g

Dietary Fiber: 1.8 g

Protein: 37.2 g

Introduction

Need to get dinner on the table in under 30 minutes? This recipe makes that happen.

Minutes to Prepare: 10

Minutes to Cook: 20

Number of Servings: 4

Ingredients

1 pound (16 ounces) pork roast or pork tenderloin, fat trimmed and cut into 1/2-inch cubes

1 tablespoon canola oil

2 cloves garlic, smashed and chopped

1 cup shredded carrots (about 2 large carrots)

1 cup cremini mushrooms, sliced

1/4 Napa (Chinese) cabbage, shredded (about 2 cups)

2 tablespoons low-sodium soy sauce

1 teaspoon whole-grain mustard

1 teaspoon sesame oil

2 tablespoons natural peanut butter

1/2 cup hot water

Tips

You can cut your prep time in half by chopping all of your vegetables--and even the meat--ahead of time.

If you have a food processor, use the slicing attachment to make slicing the vegetables a breeze.

This recipe costs $7.30--that's less than the cost of one Chinese takeout entree, and you get two servings of vegetables per person.

NOTE: When a recipe calls for hot water, heat it on the stove or in the microwave. Never use hot water from your tap to cook. It can contain sediment and minerals.

Directions

Place a large skillet over medium-high heat, then add the canola oil. When the oil is hot, add the pork. Cook, stirring often, until the pork is no longer pink.

Remove the pork from the skillet and set aside. Lower heat to medium and add the carrots, garlic, cabbage, and mushrooms.

Cook for 3-4 minutes, stirring often. Meanwhile, combine the soy sauce, mustard, sesame oil, and peanut butter in a small bowl. Pour in the hot water and whisk with a fork until smooth. Pour the sauce over the vegetables and add the cooked pork back to the pan. Cook for two minutes, until sauce starts to bubble.Serve over whole-grain noodles or brown rice (calories not included.)

Serving size is 1 heaping cup.

source

Ginger and Carrot Soup

Prep Time: 20 minutes

Cook Time: 40 minutes

Total Time: 2 hours

Yield: Serves: 8 (serving size: 1 cup)

Nutritional Information

Calories per serving: 114

Fat per serving: 5g

Saturated fat per serving: 1g

Monounsaturated fat per serving: 0.0g

Polyunsaturated fat per serving: 0.0g

Protein per serving: 2g

Carbohydrates per serving: 17g

Fiber per serving: 4g

Cholesterol per serving: 4mg

Iron per serving: 1mg

Sodium per serving: 489mg

Calcium per serving: 95mg

Ingredients

2 tablespoons vegetable oil

1 medium onion, chopped

1 2-inch piece recent ginger, peeled, grated

1 clove garlic, sliced

2 pounds carrots (10 to 12), sliced

6 cups low-sodium vegetable broth Juice of one lime, and lime wedges for garnish, optional

1 cup plain yoghurt (not nonfat)

Salt and freshly ground black pepper

Preparation

1. heat oil in a very pot over medium heat. Add onion; sauté till softened, six to eight minutes. Add ginger and garlic; sauté till sweet-smelling, regarding one minute.

2. Raise heat to medium-high; stir in carrots. Pour broth into pot, cowl and convey to a simmer. take away cowl, scale back heat to medium to keep up a simmer and cook till carrots ar terribly tender, regarding twenty five minutes. take away soup from heat and let cool slightly.

3. operating in batches, purée soup in a very liquidiser till sleek. Transfer to an outsized bowl, cowl and refrigerate till chilled, a minimum of two hours.

4. simply before serving, stir in juice and yoghurt. Season with salt and pepper. Serve chilled, fancy with lime wedges, if desired.