Healthy Recipes

15 August 2006

Ingrid Jones is learning to live well with ME, organizing no fuss super healthy 5 + 4 meals (5 vegetables and 4 fruits) daily. Combine these two great dishes and you’ve got 5 + 4 nicely covered.

These delicious manuka honey recipes are sourced from her blog - Me And Ophelia.

Summer Leaf Salad with Honey and Mustard Dressing

Fresh raw spinach (or 200g cooked green beans)
Bunch of watercress
Romaine or red lettuce
Organic cooked beetroot diced,
Boiled eggs quartered
Par boiled broccoli florets
Smoked streaky bacon bits fried with garlic till crunchy.

METHOD
Assemble all the salad ingredients on plates and drizzle with the Honey Mustard dressing (see below) Vary by substituting chicken for bacon. Make ahead of time and store in sealed containers in the fridge (beetroot and broccoli separately from greens) and assemble when required – will keep for a couple of days.

Quick ‘N Easy Low Fat Manuka Honey Dressing

2 tablespoons organic white wine vinegar (or organic cider vinegar)
2 tablespoons Manuka Honey (very level - or less)
2 tablespoons Dijon mustard (very level - or less)
2 tablespoons organic mayonnaise (rounded not heaped)

METHOD
Put all ingredients into a small glass jar with a lid. Shut lid. Shake. Open lid. Stir with a teaspoon. Shut lid. Shake. Voila. Done. Great consistency. No need for the buttermilk or grating of onion. These proportions could make at least four good servings.

Says Ingrid: “I'm very pleased with this innovation. The consistency of the mix is a great basis for experimenting further with proportions. I'll tweak and test it as a dressing for Caesars Salad. Next time I'll add 1-2 cloves crushed garlic. There was no need for salt or pepper. And no fiddling around with dried mustard, herbs and olive oil.

“The finished honey mustard dressing has a nice bite and is very drizzable. There are few great-tasting commercial honey mustard dressings. Many are too sweet and few have enough mustard bite. Low in fat and calories, and is easy and quick to prepare”

Hot Rhubarb Crumble with Raspberry, Yoghurt and Manuka Honey Topping

2lbs of raw rhubarb
8oz brown flour
4 oz soft brown sugar
3 oz butter

METHOD
Heat oven to 180° C (350° F) Wash and chop rhubarb into inch pieces and place in ungreased baking dish. Put flour, sugar and butter into food processer and whizz with chopping blade for 30-60 seconds. (Note I used gluten-free brown flour).

Pour mix evenly over rhubarb. Place it into oven for 30 - 40 minutes according to taste.
Portions freeze well on plastic boxes or tinfoil. Can be eaten frozen like an ice cream -don't laugh! One gets desperate at times for some instant sweet - and quite frankly, on a hot day, anything will do.

Top with Fresh Raspberries mixed in Thick Creamy Organic Yoghurt and Manuka Honey (see below)

Serves 4 – 6

Fresh Raspberries in Thick Organic Yoghurt mixed with Manuka Honey

500g creamy yogurt (Greek style)
1 punnet washed raspberries (or sliced banana and chopped nuts)
1 tblesp Manuka Honey

METHOD
Place 4-6 servings of thick creamy organic yoghurt in bowl
Mix in one tablespoon of Manuka Honey.
Add one punnet of washed raspberries.
Store in fridge.

This acts as a dessert by itself (raspberries can be substituted with sliced banana - sprinkled with chopped nuts if desired) but because my special diet includes 4 pieces of fruit a day, I use this mix as a topping for the hot rhubarb crumble that I eat for a dessert at lunch and dinner. Heat up a bowl of rhubarb crumble in microwave for 1-2 minutes before topping with the yoghurt and raspberries.

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