Recipes - Peak Nutrition

By: Peak Nutrition  05-Apr-2012

Recipes:

-Rack of lamb French style

-Beef and onion skewers

- Citrus Fish

- Chicken with lime chili dressing

- Pan-fried fish with tzatziki and salad

-Squid with parsley, garlic, and citrus dressing

-BBQ pawns

-Grilled salmon with capers

-Vietnamese chicken salad

-Moroccan chicken

- Chicken nibbles

- Chicken pizza dish

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- basic french dressing

- yoghurt dips 

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Rack of Lamb French style (serves 4)

Ingredients 8 trim cutlets
1tsp of crunched garlic
1.5 teaspoon of Tuscan seasoning
1 lemon zest and juice
6 tablespoons of red wine vinegar
700g kumara
200g asparagus
2 diced tomatoes
3 tablespoons of chopped parsley Method Preheat BBQ, and place lamb trimmings in a large baking dish Coated evenly garlic, seasoning, lemon, and half the vinegar.
Boil diced kumara till soft
Toss asparagus, tomato, and kumara with remain vinegar
Spray lamb with oil, place on BBQ until crispy. Also place the vegetables on BBQ until charred. Beef and onion skewers ( serves 4) Ingredients 500g of cubes meat
2 tsps oregano
2 garlic cloves crushed
1 lemon juice
2 onions
1 yellow capsicum
1 red capsicum
12 button mushrooms
4 corn kernels Method Preheat BBQ, marinade the beef cubes with oregano, lemon and garlic.
Thread meat on the skewer with the chopped onions, green and yellow capsicums and mushrooms
Spray skewers with oil and cook for 8-10 minutes, turn occasionally
Serve a green spinach leaves with apple cider on top and charred corn kernel

Citrus fish (serves 4) Ingredients 4x 150g fish
Tinfoil
1 lime and lemon juice
grounded black pepper
3 fresh sprigs thyme
4 watercress leaves
2 cups spinach leaves
300g steamed asparagus
3 chopped spring onions
3 boiled beetroots sliced Method Preheat BBQ, wash the fish and place 4 fillets on tinfoil
Place in a mixing bowl; lime juice, lemon juice, pepper and thyme
Season evenly with the mixture and then seal the fish in the tinfoil
combine the vegetables together and dress with fat free balsamic vinegar dressing Chicken with Lime chilling dressing (serves 4) Ingredients 500g sliced chicken
1 TBsp of grated ginger
2 crushed garlic clovers
2 Tbsps of honey liquid
2 limes
1 tsp of dried chilli flakes
3 cucumbers sliced
5 fresh mint leaved sliced
1 cup low fat natural yoghurt
1 lemon juice
2 red capsicums
2 large kumara Method Preheat BBQ, marinade chicken with ginger, garlic, honey, lime and chilli flakes.
Slice kumara in half and boil till soft
while chicken in cooking, mix in a bowl cucumber, yogurt, lemon juice and mint.
Slice the capsicum in half and then char grill on BBQ with the kumara too.
Serve the chicken with the mint, yoghurt sauce and capsicum, kumara to the side

 Pan-fried fish with tzatziki and salad (serves 4)

Ingredients

4x 150g fish fillet
1/3 cup low fat tzatziki
2 carrots grated
2 cups of spinach leaves
1 finely chopped tomato
1 cup of quinoa
1 cup boiling water
1 tsp of crushed garlic
1/4 cup chopped parsley
1 Lebanese cucumber

Preparation Soak the quinoa in the boiling water. Fold the carrot, spinach, garlic, tomato, and parsley
Spray pan and cook the fish for 2minutes each side.
Top fish with tzatziki sauce and cucumber.

Squid with parsley, garlic, and citrus dressing ( serves 4)

Ingredients

600g thawed squid cut into 7cm pieces
600g kumara
1/2 cup parsley fresh
1 chopped clove garlic
1/2 cup lemon juice
2 tsps of oil
2 Tbsps of apple cider
8 cups of green salad
balsamic dressing

Preparation

Preheat oven 200C. Slice kumara into wedges, spray baking tray and bake the kumara wedges for 20 minutes.
Make dressing- parsley, lemon, garlic and apple cider, set aside.
Cook the squid in a pan with lemon juice for 3 minutes or until curls.
Serve with the kumara wedges, dressing on squid and green salad

BBQ pawns ( serves 4)

Ingredients

600g pealed prawns
4 sliced courgettes
1 bunch of asparagus
1 red capsicum
1 sliced eggplant
olive oil
2 tsp crushed garlic
3 tsp paprika
2 tsps cumin seeds
2 tsps coriander
1/4 cup chopped parsley
4 lemons
4 whole meal pita halves
grounded black pepper Preparation

Preheat BBQ to high
Spray courgettes, capsicum, eggplant, asparagus with oil and chargrill
In a large bowl combined the spices
Add the prawns and marinate for 5 minutes
BBQ prawns for 2minutes
Serve prawns with the chargrill vegetables and pita pocket halves.

Grilled salmon with capers ( 4 serves)

Ingredients 600g salmon sliced into 4 servings
2 tsps of oil
2 tsps lemon zest
2 Tbsps baby capers
2 Tbsps lemon juice
12 small steamed potatoes
8 cups of salad ( baby spinach, tomato, mushroom, sprouts) Preparations

Preheat the grill to high
Place the salmon on large baking tray. Brush with olive oil and Sprinkle lemon zest on top.
Cook for 15 minutes
Scatter with capers and lemon juice
Serves with potatoes and salad with apple cider

Vietnamese chicken salad (serves 4)

Ingredients

200g rice vermicelli noodles
4 cups shredded cabbage
2 cups grated carrots
4 sliced spring onions
2 cups trimmed bean sprouts
1/3 cup fresh mint
2 cups or 320g shredded free range chicken breast
1/3 cup lime juice
2tbsps sweet chilli sauce ( jok n al)
1 tsp fish sauce Preparation

Cook the rice vermicelli and drain well
In a large bowl combine the cabbage, carrots, spring onions, beans sprouts, and fresh mint.
Gently toss through the cooked shredded chicken
In a small bowl combine the sweet chilli sauce, fish sauce and lime juice.
Serve dressing on top of salad

Moroccan chicken (serves 4)

Ingredients

500g chicken breast
1 red onion sliced
3 sliced carrots
2 sliced capsicums
1 tsp crushed garlic
1 tsp ground cinnamon
1 tsp ground cumin
1 tsp dried chilli flakes
1/3 cup lemon juice
1/4 cup currants
1/4 cup pine nuts
1/3 chopped coriander
6 cups of chopped spinach steamed
1/2 cooked kumara each Preparation

Steam the carrots and set a side
Spray a large pan and add red onions for minutes.
Add the chicken and cook until brown
Add the capsicums, garlic, cinnamon, cumin, chilli flakes, lemon juice, currants, pine nuts, onions and carrot.
Scatter with coriander
Serve with steamed spinach and kumara

Chicken nibbles ( serves 4)

Ingredients600g free range chicken drumsticks (small)
2tsps Tuscan seasoning
2tsps thyme
1 tsp honey
400g kumara wedge slices
4 corn cobs Preparation

Preheat the bbq on high
Coat the chicken drumsticks with Tuscan seasoning and honey, marinate for 2 hours
Cook the nibbles on the BBQ with the kumara and corn
Serve with a green salad or chargrilled/ roasted vegetables (eggplant, capsicum, carrot, onions, courgettes)

Chicken pizza dish ( serves 6)

Ingredients

600g chicken breast sliced
1 can chickpeas
400g kumara mashed
1/2 cup mushrooms
1 red onion
1 cup grated carrot
1/2 cup pizza sauce
1 tomato pasta sauce jar
fresh parsley
1/2 cup grated organic cheese

Preparation

Preheat oven to 200c fan bake
Spray pan and cook chicken
Combine in a large bowl, carrot, mushrooms, onions, chickpea, parsley, tomato pasta sauce and pizza sauce
Add chicken to the large bowl and stir
Place the mixture in a baking dish
Top evenly with the kumara mash and sprinkle the cheese on top
Bake for 30minutes
Serve with asparagus or green salad

Dressing and yoghurt dip ideas:

Basic French dressing

Ingredients: (one serving)

1 tsp olive oil

1 tsp white vinegar

1 tsp water

1 clover garlic sliced

To make Mustard dressing add 1 tsp of seed mustard

To make herbed dressing add chopped fresh herbs (basil, mint and oregano) to the mix

Preparation:

Combine all ingredients in a screw-top container and shake will before using


Herbed Cottage Cheese and Yogurt Dip

Ingredients:


1 cup cottage cheese
8 oz. plain yogurt
1 clove garlic, minced
1 1/2 tsp. apple cider vinegar
1 1/2 tsp. sea salt
1/2 tsp. dill
1/2 tsp. oregano
1/4 cup chopped fresh parsley
1/4 tsp. pepper

Preparation:

Blend cottage cheese in food processor or blender until smooth. Add other ingredients and mix until well blended. Refrigerate. Makes 2 cups


Easy Herbed Yogurt Dip

Ingredients:


1 packet Instant Onion Broth and Seasoning
1 cup plain yogurt
1 1/2 tbsp. dried chopped chives
1 1/2 tbsp. dried parsley

Preparation:

Combine all ingredients, mix well. Serve as a dip with raw vegetables, or use as a dressing for vegetable salads.


Yogurt Avocado Dip (can be substituted for guacamole)

Ingredients:


3/4 cup plain yogurt
1/2 cup finely chopped red onion
3 tablespoons chopped fresh cilantro
1 tablespoon finely chopped seeded jalapeño’s pepper
2 tablespoon fresh lime juice
1 tablespoon ground cumin
1/2 teaspoon sea salt
3 ripe avocados
1 garlic clove, minced

Preparations:

Peel and chop avocado. Place all the ingredients in a food processor or blender and process until smooth.


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