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Spicy Spinach and Shallots

Spinach with a kick.

Preparation: 12 minutes
Serves: 1 serving
Energy: 88 calories per serving

– 1 tsp Chinese mustard
– 1/3 second butter cooking spray
– 1 tbsp malt vinegar
– 1 bunch spinach
– 1 tbsp chopped shallots

1) Spray a small pot with cooking spray.
2) Chop shallots and then sauté them.
3) Take a plop (as much as you like) of the mustard and mix it in with the onions.
4) Add some malt vinegar, to taste, to the mustard and onion mixture.
5) Drop in the washed spinach. Stir around pan until the spinach is wilted.

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Baby marrow and Mushroom Bake

A very easy and delicious side dish.

Preparation: 35 minutes
Serves: 2 servings
Energy: 114 calories per serving

– 1 tbsp olive oil
-1 medium slice red onion
– 1 tsp ground oregano
– 1 dash black pepper
-1 dash salt
– ½ cup broccoli, chopped
– 1 clove garlic
– 8 medium mushrooms, halved
– 2 chillies
– 4 medium zucchinis

1) Thickly chop the onion, cut the zucchini in quaters, muschrooms in halves, broccoli in small flowerets and finely chop the garlic and chilli.
2) Place in a oven dish (with lid), pour olive over the top and season to taste.
3) Bake in the oven at 355°F (180°C) for 30 minutes and serve.

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Zucchini Noodles

A great pasta substitute.

Preparation: 25 minutes
Serves: 4 servings
Energy: 80 calories per serving

– 2 tbsps olive oil
– 1 tbsp black pepper
– 2 medium zucchini

1) With a good potato peeler create long ‘noodles’ by starting at the top of the zucchini and peeling wide ribbons down the length of the zucchini.
2) Continue making ribbons as you turn the zucchini to get all the green part off first.
3) When the centre portion becomes too thin, set it aside to use for a salad and start a new zucchini.
4) Heat a large skillet on medium high.
5) Add the olive oil and zucchini ‘noodles’.
6) Sauté the ‘noodles’ for 2-3 minutes.
7) Season with freshly ground black pepper and salt if desired to taste.
8) Serve with your favourite pasta sauce. I like to eat these with a arrabbiata sauce.

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Three Bean and Corn-Pepper Salad

A quick and easy bean salad with minimal prep.

Preparation: 10 minutes
Serves: 14 servings
Energy: 113 calories per serving

– 1 can corn and peppers
– 1 can black beans
– 1 can reduced sodium garbanzo beans
– 1 can reduced sodium kidney beans
– 7 tbsps balsamic vinegar
– 1 cup chopped red onion
– 3 cloves garlic

1) Coarsely chop red onion and mince garlic cloves.
2) Open all the cans and drain the liquid. Rinse and drain beans and place with corn in a large container that has a sealable lid. Stir to mix.
3) Add onion, garlic and balsamic vinegar and stir. Put lid on container and refrigerate.
4) When ready to serve, have the following available for guests to individualise their portion to taste: olive oil, salt, black pepper, garlic powder or garlic salt, red pepper flakes or spicy hot sauce.

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Tuscan Bean and Collard Soup

An easy soup that’s colourful, tasty and well balanced.

Preparation: 40 minutes
Serves: 10 servings
Energy: 112 calories per serving

– 1 tbsp extra virgin olive oil
– 2 garlic cloves, chopped
– 1 yellow pepper, chopped
– 2 cups vegetable stock
– 1 cup pasta shells, dry
– 1 cup cooked collards, chopped
– 1 dash of pepper
– 2 basil leaves, chopped
– 1 dash salt
– 1 tbsp rosemary
– 2 small carrots, chopped
– 1 sweet onion, chopped
– 1 cup squash, sliced
– 1 cup zucchini, chopped
– 1 cup water
– 1 cup white beans

1) Heat olive oil in a pan, add garlic and sweet onion and sauté for 1-2 minutes.
2) Add carrots and yellow pepper, cooking on medium-high heat until carrots are lightly tender.add zucchini, squash and rosemary and cook for 2-3 minutes.
3) Add collards and cover. Continue cooking and stirring until the greens become soft (approximately 7-10 minutes).
4) Add vegetable stock, water and cannellini beans, salt and pepper. Bring to a boil and simmer for 5 minutes.
5) Add 1 or 2 cups of cooked pasta just before serving, garnish with fresh basil.