Mixed Vegetable Curry

Serves: 4

Beans - 1 cup, diced

Carrot - 1/2 cup, diced

Potato - 1 cup, diced

Fresh or frozen peas - 1 cup

Coriander leaves - 5 strands

Coconut - 1/4 cup, grated

Dalia split - 1/4 cup

Green chillies -3

Fennel seeds - 2 tbsp
Coriander seeds - 2 tbsp

Turmeric - 1/2 tsp

Cinnamon - 1/8 stick (a small piece)

Clove - 2

Oil - 2 tbsp

Mustard seeds - 1/2 tsp

1. Place all the vegetables except the frozen peas in a large pot. Add enough salt for the vegetables, and 1 cup of water and heat on medium flame for about 10 minutes or until tender. If using fresh peas add now along with other vegetables.
2. Grind to a smooth paste the coconut, dalia split, green chillies, fennel seeds, turmeric, coriander leaves, cinnamon, and cloves with little water.
3. Heat oil in a pan, add the mustard seeds and wait for them to splutter. Then pour in the spice paste to the oil and fry for about 2 minutes. Add salt to the paste and mix well.
4. Pour in the vegetables along with the water to the spice paste. If using frozen peas add now. Heat for another 5 minutes until the flavours blend. Add water to adjust consistency.

Variations:
Other vegetables can be added as desired. Quantities of vegetables if you would like to add:
Capsicum - 1/2 cup, optional
Knol Khol - 1/2 cup, optional
Corn - 1/2 cup, optional

Fruit Sundae

This fruity ice cream sundae is a refreshing, vitamin-filled treat. Any of your favourite fruits will taste great in this recipe. If you don't have time to make the Tropical Yogurt Ice, you can use two extra scoops of vanilla ice cream instead.

Food Facts:

Strawberries are a good source of vitamin C, which is excellent for your skin, hair, and nails and also helps to boost your immune system.

Serves: 4

Tropical Yogurt Ice - 8 small scoops
Vanilla Ice cream - 4 small scoops
Fresh fruits - a selection of strawberries, mango, kiwi fruits, or raspberries (the amount depends on the size of your glass)
Toasted flaked almonds - optional

For the Strawberry Sauce:

Strawberries - 2 2/3 cups
Fresh lemon juice
Powdered sugar

1. First make the Strawberry Sauce. Slice the strawberries in half and then puree them in a blender or food processor until they are smooth with no lumps.
2. Press the strawberry puree through a sieve, using the back of a spoon, to remove seeds. Stir in a little lemon juice and powdered sugar to sweeten.
3. Put a scoop of Tropical Yogurt Ice into the glass and add a spoonful of Strawberry Sauce. Add some fruit and a scoop of vanilla ice cream.
4. Add more sauce and fruit and then top the sundae with a scoop of Yogurt Ice and a sprinkling of nuts. Repeat to make more sundaes.

Tropical Yogurt Ice

Bursting with vitamins from the fresh fruit, this cool and creamy yogurt ice is a healthy alternative to ice cream. Plain yogurt has a smooth, creamy taste but is much lower in fat than cream. It contains beneficial bacteria that are god for your digestive system and is also rich in calcium.

Food Facts:

Mangoes are rich in vitamin C and beta-carotene, and are a good source of vitamins A and B. However, these nutrients are greatly reduced when the mangoes are cooked.

Serves: 6 to 8

Ripe mangoes - 2 medium
Bananas - 2 medium, peeled
Thick plain yogurt - 2 cups
Powdered sugar - 3 tbsp
Lemon juice

1. To prepare each mango, cut away the two sides, close to the stone. Taking the two large slices, cut the flesh into a criss-cross pattern down to the skin.
2. Press each mango half inside out and carefully cut off the cubes of mango. Cut away any remaining mango near the pit. Repeat with second mango.
3. Break or slice the bananas into chunks and put them into a blender. Then add the mango, yogurt, sugar, and squeeze of lemon juice.
4. Blend until the mixture becomes thick and creamy. Pour the mixture into a shallow container, securely attach the lid and put it into the freezer.
5. After 2-3 hours, whisk the mixture with a fork to break down any ice crystals. Freeze and repeat after 3 hours to give the yogurt ice a creamy texture.

Spicy Potato Wedges with Chile Dip

The spicy crust on these potato wedges makes them irresistible, specially when served with a zesty chile dip.

Serves: 2

Baking potatoes - 2 large
Olive oil - 2 tbsp

Garlic cloves - 2, crushed

Ground allspice - 1 tsp
Ground coriander - 1 tsp
Paprika - 1 tbsp
Salt - to taste

Freshly ground black pepper - to taste

For the dip:
Olive oil - 1 tbsp
Small onion - 1, finely chopped
Garlic clove - 1, crushed
Tomatoes - 3 medium, chopped
Fresh red chile - 1, seeded and finely chopped
Balsamic vinegar - 1 tbsp
Cilantro - 1 tbsp, chopped, plus extra to garnish

1. Preheat the oven to 400 F. Wash the potatoes but do not peel them . Cut them in half lengthwise and then again to make 8 wedges.
2. Place the potato wedges in a saucepan of cold water. Bring to a boil, then lower the heat and simmer gently for 10 minutes, or until the potatoes have softened slightly. Drain well and pat dry on paper towels.
3. Mix the oil, garlic, allspice, coriander and paprika in a roasting pan. Season with salt and pepper. Add the potatoes and shake to coat thoroughly. Roast for 20 minutes turning occasionally.
4. Meanwhile, make the chile dip. Heat the oil in a saucepan, add the onion and garlic and cook for 5-10 minutes, until soft and golden. Add the tomatoes with their juice and stir in the chile and vinegar.
5. Cook gently for 10 minutes, until the mixture has reduced and thickened. Season with salt and pepper. Stir in the cilantro and serve hot, with potato wedges.

Red Fried Rice

This vibrant rice dish owes its appeal as much to the bright colours of red onion, red bell pepper and tomatoes as it does to their flavours.

Serves: 2

Basmati rice - 3/4 cup

Peanut oil - 2 tbsp

Small red onion - 1, chopped

Red bell pepper - 1, seeded and chopped

Cherry tomatoes - 8 ounces, halved

Eggs - 2 beaten

Salt

Freshly ground black pepper

1. Wash the rice several times under cold running water to remove starch. Drain well. Bring a large pan of water to a boil. Add the rice and cook for 10-12 minutes.
2. Meanwhile, heat the oil in a wok until very hot. Add the onion and pepper and stir-fry for 2-3 minutes. Add the cherry tomatoes and continue stir-frying for 2 minutes more.
3. Pour in the beaten eggs all at once. Cook for 30 seconds without stirring, then stir to break up the egg as it sets.
4. Drain the cooked rice thoroughly. Add to the wok and toss it with the vegetable and egg mixture over the heat for 3 minutes. Season with salt and pepper and serve immediately.

Wild Mushroom Soup

Wild mushrooms are expensive, but when reconstituted, the dried porcini have an intense flavour, so only a small quantity is needed.

Serves: 4

Dried porcini mushrooms - 1 ounce

Olive oil - 2 tbsp

Butter - 1 tbsp

Leeks - 2, thinly sliced
Shallots - 2, roughly chopped
Garlic clove - 1, roughly chopped
Fresh wild mushrooms - 8 ounces

Vegetable stock - 5 cups

Dried thyme - 1/2 tsp
Heavy cream - 2/3 cream
Salt
Freshly ground black pepper
Sprigs of fresh thyme to garnish

1. Put the dried porcini in a bowl, add 1 cup of warm water and let soak for 20-30 minutes. Lift the mushrooms out of the liquid and squeeze over the bowl to remove as much of the soaking liquid as possible. Strain all the liquid and reserve for use later. Finely chop the porcini.
2. Heat the oil and butter in a large saucepan until foaming. Add the sliced leeks, chopped shallots, and garlic and cook gently for about 5 minutes. stirring frequently until softened but not coloured.
3. Chop or slice the fresh mushrooms and add to the pan. Stir over medium heat for a few minutes, until they begin to soften. Pour in the stock and bring to a boil. Add the porcini, soaking liquid, dried thyme, and salt and pepper. Lower the heat, half cover the pan and simmer gently for 30 minutes, stirring occasionally.
4. Pour about three quarters of the soup into a blender or food processor and process until smooth. Return the processed soup to the soup remaining in the pan. Stir in the cream and heat through. Check the consistency and add more stock if necessary. Season with salt and pepper. Serve hot, garnished with thyme sprigs.

Breakfast Tortilla

A tortilla is a thick, flat omelette and is a popular dish in Spain. This is a twist on the classic combination of eggs, onion, and potatoes and makes a filling breakfast or a perfect after-school snack for kids.

"Tortilla" is a Spanish word for omelette. In Italy it is called "frittata." However, in Mexico, "tortilla" means a thin (unleavened) bread, usually made from corn.

Mushrooms - 8 oz, sliced
Asparagus - 4
Potatoes - 2 medium, peeled, cooked, and left to cool.
Sunflower oil - 1 tbsp
Cherry tomatoes - 4, halved
Eggs - 3
Salt
Pepper

1. Cut off any woody ends from the asparagus. Peel the lower half of the spears by inserting a knife under the thick skin at the base and pulling up toward the tip. Wash the asparagus in cold water. Cut into inch long pieces. Preheat your oven broiler.
2. Heat oil in a frying pan and cook the mushrooms slices until they shrink and are completely cooked. Remove the mushrooms from the pan using a slotted spoon and set aside.
3. In the same pan add the asparagus and cook for about 4 minutes or until the asparagus soften and are completely cooked. Remove the asparagus pieces from the oil and set aside.
4. In the meanwhile cut the cooked potatoes into bite-sized chunks. Add the potatoes and fry them over medium heat for 8 minutes or until golden brown. Add the tomatoes and cook for 2 minutes.
5. Crack the eggs into a small bowl and beat them together. Season the eggs with salt and pepper. Add the mushrooms and asparagus to the frying pan.
6. Add a little more oil to the frying pan if necessary. Pour the eggs into the pan, and cook, without stirring, for 5 minutes until the base of the tortilla is set.
7. To cook the top of the tortilla, carefully place the pan under the broiler and cook another 3-5 minutes, or until the top is set.
8.  Carefully remove the pan from the broiler and leave to cool slightly before sliding the tortilla on to a serving plate. Cut into wedges and serve.

Fruit Fresh

The bright flavours of this frozen fruit blend are highlighted by the fresh lemon juice.

Grapes contain flavonoids such as resvertrol that protect the skin from environmental damage, and the banana provides potassium, a key electrolyte in hydrating tissue. Well-hydrated skin is younger looking and less prone to flaking and breakouts.

Serves: 1

Frozen grapes - 1/4 cup

Frozen peeled banana - 1/2

Milk - 1/2 cup

Lemon juice - 1 tsp

Cottage cheese - 2 tbsp

1. Blend all ingredients together until smooth.

Curried Chickpeas

Serves: 6 to 8

Chickpeas - 1 1/2 cups, washed and drained
Water - 5 cups
Turmeric - 1 tsp
Ground Cumin - 1/2 tsp
Ground Coriander - 1 tsp
Cayenne Pepper - 1/2 tsp
Butter - 3 tbsp
Cumin seeds - 1 tsp
Onion - 1 medium, chopped
Garlic - 1 clove, chopped
Grated fresh ginger - 1 tbsp
Garam masala - 1 tsp
Fresh coriander leaves - 2 tbsp, chopped

1. Put chickpeas in a bowl, examine for inedible objects. Add enough  cold water to cover and soak overnight
2. To cook, drain the chickpeas. Place chickpeas, 5 cups water, turmeric, cumin, coriander, and cayenne in a heavy saucepan and bring to boil over medium-high heat. Reduce heat to low, cover pan, and simmer for about 1 hour.
3. In a large saucepan, melt butter over medium heat. Add cumin seeds and cook for 1 minute. Add onion, garlic, and ginger and cook for about 5 minutes, stirring frequently, or until onion turns golden brown.
4. add chickpeas and cooking liquid to onion mixture. Turn heat to high and bring to a boil, stirring constantly. Cover pan, reduce heat to low, and simmer 30 minutes, or until chickpeas are tender but not mushy.
5. Add garam masala and mix well.
6. Place chickpeas in a serving dish and sprinkle with chopped coriander leaves.

For speedier preparation, purchase canned, rather than dried, chickpeas at the supermarket. Using two 14-oz. cans of pre-soaked chickpeas eliminates the first step and reduces the cooking time in the second and fourth steps by half.