Appetizers

Roasted Sweet Potatoes

 

 

 

 

 

 

Ingredients:

  1 large sweet potato
  2 tbsp olive oil
  1 tsp salt
  1/4 tsp pepper

Directions:

1. Cut the potatoes into thin sticks or slices.
2. In a bowl, toss the potatoes, oil, salt and pepper.  
3. Spread the potatoes on the parchment paper lined baking sheet.
4. Roast for about 20 minutes or until tender and lightly browned.

 

Hummus

Ingredients:
250 g cooked garbanzo beans/chickpeas
2 cloves garlic, roasted
3 tbsp tahini (sesame paste)
3 tbsp lemon juice
2 tbsp olive oil
1/2 tsp salt
1/4 tsp cumin

Directions:
In a food processor, combine all ingredients except garnish, and process until thoroughly mixed and smooth.  If the hummus is too thick, add 1 tablespoon water until desired consistency, creamy and paste-like.

For Garnish
ground black pepper, paprika powder and olive oil

Roasted red pepper hummus
Add 1/2 roasted red pepper (depending on taste)

Edamame hummus
Use cooked edamame instead of garbanzo beans

Vegetable Sticks
Cut the vegetables into sticks of equal size.
carrot, cucumber, red and yellow pepper, celery

 

Mini Taco Cups

Ingredients:
12 large gyoza skins
1 tsp olive oil and 1sp more to grease the muffin pan
1/4 onion
200 g ground beef
1 tsp taco seasoning
Salt and pepper to taste
2 tbsp shredded cheese
6 cherry tomatoes
cilantro leaves for garnish

Directions:

1. Lightly grease the cups of a mini muffin pans with olive oil.
2. Gently press each gyoza skin into the cup of a muffin pan, folding sides as needed.
3. Finely dice the onion.
4. In a frying pan, heat olive oil.  Add onion and cook until softened.  Add ground beef, breaking up the meat with a wooden spoon.  Season with taco seasoning, salt, and pepper and cook until brown.
5. Start preheating the oven to 180°C.
6. Spoon the meat mixture into cups, then top with cheese.  
7. Bake for 10 minutes or until the edges are golden brown.
8. Top with the cherry tomatoes cut into quarters and a few cilantro leaves.

 

Salmon and Cheese Canapé

Ingredients
16 crackers
1 tbsp olive oil
Some smoke salmon
4 sliced cheese
16 capers and some fresh dill for garnish  

Directions:

1. Start preheating the oven to 180°C, and lay parchment paper on the oven tray.
2. Brush the olive oil on crackers and bake for 5 minutes.  Take them out and allow to cool.
3. Cut the cheese into 4 squares and arrange them on the crackers.
4. Arrange a piece of salmon on top of cheese.

Top with capers and dill.  
 

Avocado and Tomato Canapé

Ingredients:
16 crackers
1 tbsp olive oil
1 avocado
1/2 lemon
Salt and pepper to taste
4 sliced cheese
8 cherry tomatoes
Some fresh basil leaves

Directions

1. In a bowl, mash avocado and lemon juice with a fork and season with salt and pepper.
2. Spread mashed avocado mixture on toast and top with cherry tomatoes and 
3. Start preheating the oven to 180°C, and lay parchment paper on the oven tray.
4. Brush the olive oil on crackers and bake for 5 minutes.  Take them out and allow to cool.
5. Cut the cheese into 4 squares and arrange them on the crackers.
6. Cut the tomatoes into halves.
7. In a bowl, mash avocado and lemon juice with a fork and season with salt and pepper.
8. Spread mashed avocado mixture on cheese.
9. Top with tomatoes and a small piece of basil.

 

 

Avocado Toast

Ingredients:

  1 avocado
  1/2 lemon
  Salt/pepper
  Cherry tomatoes
  Mozzarella cheese
  Basil
  2 slices whole grain bread

Directions:

1. In a bowl, mash avocado and lemon juice with a fork and season with salt and pepper.
2. Spread mashed avocado mixture on toast and top with cherry tomatoes and mozzarella.
3. Finally, garnish with basil.

 

Mini Quiche Cups

    Ingredients:
24  small gyoza skins       
3 eggs                                   
2 tbsp milk                           
1/2 onion                              
1 green bell pepper             
1/2 red bell pepper
2 tbsp shredded cheese
1/2 tsp salt
Good shake of pepper
Sprinkle of dried parsley
 1 tsp olive oil to grease the muffin pan

Directions:

1. Lightly grease the cups of a mini muffin pans with olive oil.
2. Gently press each gyoza skin into the cups, folding sides as needed.
3. Finely chop the onion, green and red bell peppers.
4. Start preheating the oven to 180°C.
5. In a bowl, beat the eggs, milk, onion, green and red peppers, cheese, salt, pepper and parsley VERY WELL.  
6. Spoon the mixture equally into each cup (Do not overfill and just cover bottom of cups). 
7. Bake for 12 - 15 mins or until golden brown.

 

Mini Apple Cups

Ingredients
12 small gyoza skins
1 apple
1/4 lemon, juiced
1/4 tsp cinnamon
2 tsp brown sugar

Directions:

1. Gently press each gyoza skin into the cup of a muffin pan folding sides as needed.
2. Dice the apple into small cubes.
3. Gently toss the apples with the lemon juice, cinnamon and brown sugar.
4. Start preheating the oven to 180°C.
5. Spoon the apples evenly into the cups.
6. Bake for 15 minutes or until the edges are golden brown.

 

Vegetables with Miso Mayonnaise

Ingredients:

  2 tsp miso
  2 tbsp mayonnaise
  1/2 tsp sesame oil
  Cucumber, carrot, celery

Directions:

1. Mix together miso, mayo, and sesame oil well.

2. Cut vegetables into sticks of equal width and length.

 

Deviled Eggs

INGREDIENTS

6 eggs
2 ½ to 3 tbsp mayonnaise
2 to 3 tsp yellow mustard
Salt and pepper to taste
Paprika, for garnish
Fresh herbs, for garnish

Directions
1. Place the eggs in a medium saucepan and fill with enough cool water to cover. Place the pan over high heat. Once the water reaches a boil, remove the pan from heat, cover and let stand for 20 minutes. 
2. Cool the eggs in cold water and peel them.
3. Cut the eggs into quarters.
4. Remove and transfer all the yolks to a small bowl. Arrange the empty whites on a tray, cut-side up.
5. Mash the yolks with a fork until they are completely crumbled.
6. Add the mayonnaise and the mustard into the bowl with the yolks. Mix the filling until you form a smooth paste. 
7. Taste and season with salt and pepper as needed.
8. Use a spatula to scoop all the filling into a piping bag fitted with a star tip.
9. Pipe the filling into the cup of each egg white.
10. Sprinkle paprika and fresh herbs over the top of each egg.

 

Mini Bean Cups

Ingredients:
12 small gyoza skins
150 g cooked kidney beans
1/4 onion
1 clove garlic
1 tbsp olive oil
pinch of salt
30 g grated cheese

Directions:

1. Finely chop the onion and garlic.
2. Mash the beans in a bowl.
3. Heat the olive oil in a frying pan.  Fry the onion and garlic until soft.  
4. Add the beans and heat until fully hot.
5. Gently press each gyoza skin into the cup of a muffin pan folding sides as needed.
6. Start preheating the oven to 180°C.
7. Spoon the beans evenly into the cups and sprinkle with cheese.
8. Bake for 10 minutes or until the edges are golden brown.

 

Snacks and Desserts

Smoothie

 

 

 

 

Ingredients:

 1 banana
 1/2 cup frozen mixed berries
 100 ml low-fat milk
 2 ice cubes

Directions:

1. Peel the bananas and cut into chunks.
2. Place all the ingredients in a blender and puree.
3. Serve immediately.

 

Granola with Yogurt

 

 

 

 

 

Ingredients:
  Granola
  Yogurt
  Banana
  Mixed berries
  Honey (optional)

Directions:

1. Layer granola and yogurt one by one until cup is full.
2. Top with mixed berries and banana.
3. Honey can be added according to taste.

 

Blueberry Oatmeal Yogurt Muffins  

 

 

 

 

 

Ingredients (for 12 muffins)

  1/2 cup bread flour
  1/2 cup whole-wheat flour
  1 cup rolled oats
  2 tsp baking powder
  1/4 tsp salt
  2 eggs, lightly beaten
  1 cup yogurt
  1/3 cup honey
  1/4 cup milk
  A few drops vanilla essence
  1 cup frozen blueberries

Directions:

1. In a medium bowl, sift together the bread flour, whole-wheat flour, baking powder and salt. Separate 1 tsp of the mixture to toss with blueberries later. Combine the oats. Set aside.
2. In a large bowl, whisk together the eggs, yogurt, honey, milk, and vanilla until well combined.
3. Add the dry ingredients to the liquid ingredients. Using rubber spatula, stir until just blended.
4. Start preheating the oven to 180°C.
5. Sprinkle the saved flour mixture over the blueberries and gently fold them into the batter.
6. Spoon the batter into the lined muffin cups evenly.
7. Bake for about 20 minutes or until the muffins are slightly golden brown. Test the doneness by pressing on the top of the muffin (if it springs back, it’s done) or toothpick inserted into the center of a muffin comes out clean.
8. Serve immediately or store in airtight container for 2 to 3 days.

 

Oatmeal Cookies

Ingredients: Makes 16 cookies
1 egg, room temperature
60 ml canola oil
1/3 cup (60 g) brown sugar
A few drops of vanilla essence
1/4 cup (30 g) flour
1/4 cup (30 g) whole-wheat flour
1 ½ cups(150 g) rolled oats
1 tsp baking powder
a pinch of salt
1/4 cup (50 g) raisins, oil removed by soaking in hot water, drained and dried
1/4 cup (50 g) chocolate chips

Directions:

1. In a bowl, sift together the flour, whole-wheat flour, baking powder and salt.  Set aside.
2. In another large bowl, mix the egg, brown sugar, and vanilla together.
3. Slowly pour the oil into the egg mixture, stirring briskly until all the oil is incorporated.
4. Fold in the dry ingredients to the wet ingredients and mix until just combined.
5. Stir in the rolled oats, raisins and chocolate chips and mix until just combined.
6. Preheat oven to 180°C.  Line the oven trays with parchment paper.
7. Drop the dough with spoons and bake for 15 minutes or until lightly browned.  Let sit on a baking sheet for two minutes before removing to cool on wire racks.

 

Biscotti

Ingredients:
1 egg
A few drops vanilla essence
100 g flour
40 g light brown sugar
1 tbsp canola oil
1/4 tsp baking powder
a pinch  salt
65 g dried cranberries, oil removed
30 g chocolate chips

Directions:

1. In a medium bowl, sift the flour, baking powder and salt together. Set aside.
2. In a large bowl, whisk the egg with sugar, oil and vanilla essence.
3. Add the flour mixture into the egg mixture and stir until a dough forms. Do not overmix.
4. Stir in the cranberries and chocolate chips. Do not overmix.
5. Start preheating the oven to 180°C.
6. Transfer the dough to the parchment lined baking sheet and form a 15cm x 10cm log shape.  Wet your fingers with water and smooth the surface.
7. Bake for 15 minutes or until firm to the touch.
8. Remove from oven and let cool on a wire rack.
9. Preheat the oven to 180°C again.
10. Transfer log to a cutting board and, using a serrated knife, cut into 1cm-thick slices.
11. Place the slices on the baking sheet and bake for 6 minutes, turn slices over and bake for another 6 minutes or until firm to the touch. 
12. Remove from oven and let cool.