JB's recipes
Duplicating my recipes from the other site. Enjoy. Bean salad with pesto and rocket. (adapted from AWW) 1 Tbsp olive oil 1 Tbsp SS pesto (from the recipe book) 1Tbsp lemon juice 1 clove garlic crushed s & freshly ground black pepper Your serving white beans, - butter, chick pea, haricot etc your serving of green beans, cherry tomatoes (could use 1/2 ordinary), rocket. In a large bowl blend pesto, oil, garlic, lemon juice s&p add the white beans and toss well. Steam the green beans until tender then cool quickly in cold water, drain well. When cool add to white bean mixture and toss then add tomatoes cut up or left whole. Add rocket and toss again gently. Serve and eat.

Vegetable Curry Spray of olive oil clove garlic crushed 1/2 - 1tsp curry powder to your taste, pepper. Your vege allowance made up of:- 1/4 onion chopped, zucchini sliced or chopped, cauliflower broken into florets, mushroom chopped 1 stick celery chopped Your allowance butter beans 1 apple cored and chopped (I used a Granny Smith and left the skin on) 1/2 - 1 cup vegetable stock Your mix of seeds ground up finely. (I didn't add flax just used pumpkin, sunflower and sesame) Heat a pan and spray with oil, gently cook onion and garlic until transparent. Add curry powder Add all other vegetables, apple and stock and cook until soft if chopped small takes no time at all. Stir in beans and ground seeds Serve when beans have heated The beans help thicken the curry and the seeds add a 'nutty' dimension.

Grilled Herbed Chicken Your serving boneless chicken breast 1Tbs olive oil, 1Tbs chopped mixed FRESH herbs (I used parsley, sage and rosemary as that was all I had in the garden) 1/2tsp finely grated lemon rind 1/4 tsp ground cumin Place fillet between sheets of baking paper and pound gently to flatten. Combine oil, herbs, lemon rind, and cumin. Rub mixture over fillet and place in a shallow dish cover and marinate in the fridge for several hours or overnight. When ready to cook season with black pepper to taste and cook on barbecue, or under grill on medium to high heat for 2-3 minutes each side till chicken is cooked. Serve with your serving salad vegetables or hot cooked vegetables. This is really tender and quite yummy.

Broccoli and Parsley Soup This is adapted from a NZ Foodtown Magazine recipe. 2T olive oil (from allowance) 1 onion and sufficient broccoli and/or cauliflower including stalks, to make up 4 meals allowance 4 cloves of garlic or less if you prefer 1 cup parsley (chopped), measure a cup full then chop. 3 cups vegetable stock or less if you want a thicker soup 4 X light cream cheese allowance (original recipe said lite sour cream) S & P extra parsley to garnish Heat oil in a large pan and cook finely chopped onion till soft. Add the garlic and cook for 1 minute. Add the broccoli and stock (this is where I started to vary things, it said add parsley as well at this stage) Cover and simmer for 20 minutes or until broccoli is tender. Could also steam broccoli first rather than lose all the goodness. I added parsley after cooking the broccoli and removed from heat so parsley wasn't cooked too long. Puree the soup in a blender. If serving straight away stir in cream cheese at this point or if freezing, cool and freeze and add cream cheese when reheating.

Oven baked fish Your serving white fish fillet 1 lemon. (from fruit allowance) Mixed dried herbs S & p to taste. On a baking tray place a piece of foil large enough to wrap fish. Sprinkle foil with herbs, s & p. Place fish on top. Sprinkle a little more herbs and s&p on top. Cover fish with slices of lemon Wrap up fish with foil. Cook for approx 15 minutes 180 degrees C This is delicious with cauliflower and green beans chopped small. Serve with juices of cooking too.

Avocado cream cheese dip. Your allowance light cream cheese, 50g avocado, (in place of pumpkin seeds) I added 1tsp sesame seeds too a little lemon juice if allowed in fruit or garlic and any other seasonings you fancy Mix all together really well. I added some to my broccoli and pasley soup, spead some on cruskit and actually dipped my apple in it as well. Comes out really creamy and goes with lots of things.

Beef Olives This is for one person but multiply for more serves Your weight of beef schnitzel trimmed of all excess bits and pieces. 1tbs minced Onion 1/2 button mushroom minced !/2 slice Burgen bread crumbed Seasoning - s & p herbs etc These work well in the magic bullet or use a stick whizz. A drizzle of olive oil to help moisten (can leave this out) Depending on how many pieces of schnitzel you have and how small you want to cut them place a spoonful of the mixture on one end of the schnitzel and roll up fastening with a cocktail stick Heat a non stick frying pan and spray with oil or use the remainder of your tbs for the day if used in the filling. Quickly brown the schnitzel Place rolls in a casserole dish add any remaining filling scattered around, (it helps thicken the sauce) seasoning and stock (1/2 - 1 cup.) Cover and cook in the oven until meat is tender. 180 degrees 1 hour. This is a slow cook meal. Serve with your choice and weight of veges not forgetting to include the weight of onion and mushroom used in the filling. I took mine out with some gravy and then thickened the rest for the family 1 schnitzel will make 1 large or 2 -3 small rolls Another good family meal and many variations are possible. Also good to do with Magic Bullet or similar whizzy thing (I have a Braun) Can be a bit fiddly with the weighing but I think well worth it as very simple to actually do.

Meatballs and vege sauce. Your weight minced beef or lamb, 1/2 slice Burgen (I'm not allowed mountain bread but could use this) All following veges need to be included in your vege allowance. !/4 onion, 1 small mushroom, any flavourings you want garlic, herbs etc Whizz bread, onion, mushroom and seasonings till finely crumbed. Mix in well with meat and form into small balls. I get about 6 out of my allowance. Place balls on baking tin lined with baking paper. Bake for 20 minutes in oven 180 degrees C While this is cooking take another combination of veges; eg a little more onion, mushroom, 1/2 tomato, red capsicum etc and whizz this till almost pureed. If still have oil allowance heat this gently in a pan or use a spray, add veges and 1/2 cup stock, plus your choice of any further seasonings. Cook through and allow to reduce if a little runny. Time will depend on combination of veges. Serve meatballs with sauce poured over. You can have this with a salad of free veges and seeds or if you have not used all your vege allowance in the sauce serve on a bed of finely sliced cabbage a la mock spaghetti. Rest of family can have real spaghetti.

Sicilian fish Your weight white firm fish. (I used Tarakihi? sp) 1/2 tomato 1/4 onion include in vege weight. a few capers (I checked with my consultant ok to add for flavour but don't eat them!) Cut your fish into bite size pieces and put them in a flat baking dish. Using your whizzy thing blend tomato and onion to a puree. Put this over the fish with a few capers, s&p and italian herbs to taste. Cover and bake in the oven for 15 - 20 minutes. I served this with a salad of free veges chopped raw mushrooms and steamed and cooled green beans to make up balance of vege weight.

Shepherds Pie Your quantity beef or lamb mince. A little mushroom, onion. Remainder of vege serving in cauliflower. A little stock. Seasonings to your taste Brown/dry fry mince in a pan adding onion and mushroom and any seasoning you want. Add stock and simmer till mince is cooked. You don't want it too runny. While this is happening, steam cauliflower until tender and mash or whizz until it resembles mashed potato. Place mince in an oven proof dish, top with mashed cauliflower. (Could also add crumbled cruskit too) Gently brown under the grill. Serve with salad if you wish. Not quite the same but not too bad.

Crunchy coleslaw with egg mayonnaise Hard boil 1 egg. cabbage & carrot and any other veges you want to add eg mushroom, capsicum or a little onion. Made up to your allowance. Either shred finely or use your food processor to shred. Add your seed allowance. You could also throw in a finely chopped apple. Mix well together Separate a second egg, whisk yolk until creamy and thick, slowly dribble in a little vinegar and a tbsp oil, keep whisking. Add s&p, a little mustard powder (if liked) or crushed garlic / chilli, any other seasonings you fancy. When smooth and thick I quickly added the white and whizzed for a few more seconds. (This was only because I couldn't decide what to do with the egg white. I don't normally use in mayonnaise but had to have the whole egg for my allowance) Mix into coleslaw and serve with the hard boiled egg sliced on the top or on a cruskit. Makes a nice salad change and again something for the whole family (hopefully!).

Chargrilled vegetable terrine. This will do several meals or serve more than one person. Work out your allowance of the vegetables and ricotta to determine number of serves. Chargrill or barbecue (brush with oil or spray) and slice the following - aubergine may need to cut smaller depending on size, red capsicum, zucchini, tomato mushroom I used a flat brown one (? portobello). Line a loaf pan, or small dish if doing a single serve, with plastic wrap. Layer up the vegetables starting with aubergine. When you have a layer of each of the veges spread the top with your allowance of ricotta mixed with crushed garlic. Could also add herbs/s&p Top this with a layer of rocket (need to include in vege weight) Layer up remaining ingredients finishing with aubergine again. Cover with the plastic wrap. Lay a piece of cardboard on top the size of the loaf pan and put weight on top to press down. Chill overnight in the fridge, with weight on. Serve sliced with a green salad and crackers.

Spinach salad with chicken and sesame dressing Your weight of the following: baby spinach leaves lebanese cucumber (recipe says peel and dice but I'll probably leave peel on) spring onion shredded carrot cut into matchsticks Your weight of chicken breast cooked, cooled and shredded The dressing takes a bit of working out as it has tahini and sesame seeds but roughly 1/2 tbsp tahini, or you could use 1tbsp tahini and leave the sesame seeds out) tsp oil (from allowance) tsp lime or lemon juice ( I don't think this little amount would count as part of the fruit allowance) pinch of chilli flakes, a few fresh coriander leaves, 1/2tbsp sesame seeds. Put spinach in bowl, scatter with cucumber, spring onion, carrot add chicken on top. Mix tahini, lime/lemon juice, oil and chilli flakes add salt to taste. Pour over salad just before serving. Cook sesame seeds until brown scatter over top with a few coriander leaves.

Tomato caponata with mozzarella. Don't forget to weigh to your allowance. small aubergine cubed. onion 2 celery stalks red capsicum plum tomato and/or red and yellow cherry tomatoes. (Recipe calls for both but this is more than most of us are allowed so it should probably be renamed capsicum caponata!) Cook aubergine in salted boiling water for 1 minute, drain and squeeze out excess moisture. Heat 1tbsp oil in pan add egg plant, brown on all sides. When cooked take out and drain on kitchen paper. Cook onion and celery in the pan until soft, add red capsicum then chopped tomato and 1tbsp water. Simmer until mixture is quite 'dry'. Season with black pepper add a little balsamic or red wine vinegar and possibly a few olives. Add aubergine and cook for 5-10 minutes. Tajke off heat and leave to cool. Toss your allowance of grated or cubed mozzarella and a little chopped parsley. Serve with a green salad.

Beef Stir fry with green beans and broccoli Your weight of veges made up with green beans , broccoli and 1/4 red onion thinly sliced. You could use other combinations. 1tbsp olive oil 1 stick celery thinly sliced Your weight of beef thinly sliced 1/4 tsp mixed dried herbs s & p Blanche beans and broccoli in boiling salted water for i minute. Drain and set aside. Heat oil in wok, add onion and celery and stir fry until onion softens. Add beef and stir fry for about 4 minutes or until browned Add beans, broccoli, herbs and seasoning and stir fry a further 4 minutes before serving.