cnm recipes

8/7/2019 CNM Recipes

1/24

Cooking with Beans and Lentils

Cooking with dried beans and lentils, All cooking times are based on the beansbeing soaked overnight, except for red lentils which dont need soaking. Bysoaking the beans they are made easier to digest by the body and theirnutrients are more readily available.All cooking times are estimates. Once the bean has come to the boil, turn itdown to lowest heat and simmer with the lid on.

TIPS WHEN COOKING WITH BEANS

As a general rule of thumb, 1 cup of dried beans will yield about 2 to 3 cupsof cooked beans.For convenience, soak a large amount of beans overnight and after cooking

freeze them in portions so that they can be removed and added to foods whenyou need them.

Always wash beans before cooking and look out for discoloured or badlyformed beans and discard. Ensure there is no debris or small rocks in thebeans.

Beans and lentils cook more quickly and their digestibility benefits with soakingin water for about 3 to 8 hours or overnight. Discard the soaked water andrinse well before cooking the beans or lentils in fresh water.

Salt and seasonings added during the cooking tends to make beans cookslower and can toughen the beans so add little salt and seasonings during thelast few minutes of cooking.

Many people are concerned with the reputation that beans and lentils have forcausing flatulence. Starting your bean/ lentil ventures with small amounts helpsto increase your bodys enzyme production gradually. Soaking your beans andlentils over night and cooking thoroughly helps to break sown the complexsugars which challenge our digestive systems.

Some herbs that help the digestion of beans can be added during the cookingprocess. These include bay leaf, cumin, fennel, and Kombu seaweed found inhealth food stores. These herbs can be helpful but are by no means essential.Try drinking a cup of fennel or peppermint tea at the end of a legume meal toaid digestion.


2/24

Bean and lentil cooking times

Bean 1 drycup

CUPSWATER

COOKING TIME CUPSYIELD

Adzuki 4 30-40 minutes 3Black eyedpeas

3 40 minutes 2

Cannellini(white kidneybeans)

3 45 minutes 2

Fava Beans,skins removed

3 40 minutes 1 2/3

Chick peas 4 1.5 hours 2Green splitpeas

4 45 minutes 2

Yellow splitpeas

4 1 hour 2

Kidney beans 3 40 minutes 2 Lentilsbrown/green

2 40 minutes 2

Lentils, red 3 20 minutes 2.2 Lima beans,large

4 45 minutes 1hour

2

Lima beans,

small

4 50-60 minutes 3

Navy beans 3 40 minutes 2 2/3Pinto beans 3 40 minutes 2 2/3Soybeans 4 1-3 hours 3


3/24

Brown lentils with garlic and tomatoes

Serves 4. extra portions can be frozen in portions for later use

Ingredients

3 cups of cooked brown lentils

5 tomatoes sliced

5 cloves of garlic, crushed

2 tablespoons of extra virgin olive oil

1 tsp of freshly ground sea salt and pepper

Method

Place all ingredients in a sauce pan and cook for 15 minutes.

Serve with steamed broccoli and brown rice or quinoa.


4/24

Lentils with coconut milk and lime

Serves 3 to 4, This recipe cannot be frozen

Ingredients

3 cups of cooked brown lentils

1 chopped onion

1 tbsp of ginger, finely diced

2 garlic cloves, crushed

1 tsp each of turmeric, (garam masala - optional), ground coriander, and

ground cumin

1 tbsp of lime juice

1 can of coconut milk or cream

tsp of nutmeg

1 tsp of salt

Large bunch of fresh coriander, chopped

Method

1. Fry onions in olive oil until clear, then add garlic and ginger and stir fry.Add a few spoonfuls of coconut cream and heat until the oil splits fromthe cream.

2. Add spices (except nutmeg) and stir until fragrant.

3. Add lentils and the remainder of the coconut milk and stir over mediumheat until hot. Grind in sea salt and nutmeg and mix through the limejuice and coriander.

4. Serve over steamed green vegetables and brown rice.


5/24

Red lentils in tomato sauce

Serves 4. Extra portions can be frozen for later use

Ingredients

1 cup of red lentils

400 ml of vegetable stock

2 tins of organic tomatoes or 5 fresh tomatoes and some tomato juice

1 large onion, chopped

1 large red onion, chopped

2 carrots, chopped

2 stalks of celery

5 cloves of garlic crushed

1 thumb of ginger peeled and grated

1 tsp of ground cumin, coriander, thyme, and oregano

2 bay leaf

Seasonings

Method

1. Saut the onions, garlic, and ginger in some olive oil and water (steamfry).

2. Add all the herbs and stir until fragrant.

3. Add the carrots, celery, red lentils, tomatoes, bay leaves, and stock andbring to the boil.

4. Once boiled, simmer for 15 minutes with the lid on.

5. Allow to cool.

Serve with brown rice or quinoa.

Use on the first day as a stew and turn into a soup the following day byblending, adding more liquid if required.


6/24

Lentil salad

Lentil salad with spinach, fennel, toasted hazelnuts, and lemon garlic dressing

Serves 2

Ingredients

2 cups of baby spinach washed

1 medium bulb of fennel

cup of cooked green lentils

cup of extra virgin olive oil

3 tbsp of freshly squeezed lemon juice1 tbsp of white wine vinegar

Freshly-torn basil

Hazelnuts, toasted

Method

1. Finely shred the fennel, then season with sea salt and steam until soft (aldente). Place in a small bowl and put in the fridge to cool.

2. In a pestle and mortar, pummel the garlic and some basil. Remove to asmall bowl and stir through the olive oil, vinegar, and lemon juice. Seasonto taste.

3. Combine the spinach with green lentils and fennel. Toss through thedressing and serve with sprinkled toasted hazelnuts.


7/24

Chickpea casserole

Serves 4. Extra portions can be frozen and reheated for a quick lunch or dinner.

Ingredients

pumpkin, cubed

2 organic potatoes, unpeeled and cut into cubes

1 onion, roughly chopped

1 jar of tomato puree

2 tsp of fresh rosemary leaves, chopped

3 cups of water

1 head of broccoli, cut into florets

2 cups of cooked or tinned chick peas

1 courgette, cut into thick slices

3 cloves of garlic, chopped

2 tbsps of light tahini

Method

1. Place the onions, pumpkin, potatoes, tomato puree, rosemary, and waterin a medium pot and bring to the boil.

2. Simmer uncovered until the potatoes are almost cooked.

3. Add the rest of the ingredients and continue to cook until the broccoliand potato are tender.

4. Season with salt and pepper and serve with a simple salad.


8/24

Black-eyed beans with leafy greens

Serves 3. This recipe is best eaten fresh.

Ingredients

2 cups of cooked black-eyed beans

2 cups of shredded leafy green vegetables (kale, spinach, pak choy, silver

beet, or choy sum)


1 onion sliced

Fresh rosemary leaves, chopped

Lemon juice, to taste

Extra virgin olive oil

Pine nuts

Sea salt

cup of finely-chopped parsley

Method

1. Gently saut the onions and garlic in some olive oil until clear.

2. Add the beans, rosemary, leafy greens, and plenty of freshly-squeezedlemon juice and stir until the greens have wilted.

3. Season with sea salt, drizzle with olive oil, and garnish with pine nuts andparsley.


9/24

Slow-cooked beans and tomatoes

Serves 3-4. Extra portions can be frozen for later use.

Ingredients

1 large onion, chopped

4 cloves of garlic, chopped

1 cup of haricot beans (or bean of choice), soaked overnight

1 red pepper, chopped

2 ripe tomatoes, roughly chopped

1 tbsp of tomato paste (not puree)

2 tbsps of extra virgin olive oil

Small handful of fresh herbs of choice (e.g.: parsley, marjoram, oregano,

coriander, rosemary, basil)


2 handfuls of spinach, shredded

Method

1. Combine all ingredients (except the spinach) in a large saucepan andbring to the boil.

2. Transfer to a large, covered, oven-proof casserole dish and bake at180C, until the beans are almost cooked (about 1 hours). Remove thelid and cook uncovered for a further 30 minutes at 160C .

3. Remove from the oven and stir through until the spinach has wilted.Season well.

TIP: You can add additional vegetables 10 to 15 minutes before the beans arecooked.

For a richer sauce, use 100% tomato puree in addition to some of the stock.(Dont confuse tomato puree with tomato paste).


10/24

Chick pea soup

Serves 4-6. Extra portions can be frozen for later use.

Ingredients

1 cup of cooked chick peas


3 carrots, chopped

2 stalks of celery

1 leek, chopped

4 cloves of garlic

2 red onions, chopped

1 teaspoon of caraway seeds, thyme, oregano

1 cup of broccoli florets

2 bay leaves

Method

1. Add all ingredients to a large pot and stir in boiling vegetable stock.

2. Bring to the boil and simmer for 15 minutes on low heat with the lid on.

3. To thicken the soup, add 1 teaspoon of arrowroot* or corn flour to somestock, stir well and add to the soup.

* (Arrowroot powder can be found in health food stores and is gluten free).

Serve with brown rice or quinoa for a stew lunch or blend into a soup.


11/24

Vegetable korma with lentils

Serves 4. This recipe cannot be frozen but will keep for 2 days in the fridge.

Ingredients

1 leek

1 medium onion

1 red pepper

1 cup of broccoli florets

2 cups of fresh spinach

Tin of organic lentils or 400g of soaked green lentils

2 tbsps of organic tomato puree

1 tin of low fat coconut milk (you only need half of it)

200 ml of boiling water

1 tsp each of cumin, garam masala, and turmeric

Method

1. Saut the leek and onion on a low heat for 5 to 7 minutes or until theonion is soft,.

2. Add the cumin, garam masala, and turmeric and stir for 1 minute on lowheat.

3. Add all the other ingredients (except the coconut milk.)

4. Cover and bring to the boil.

5. Simmer, stirring occasionally, until the vegetables are tender, for 10 to15 minutes.

6. Pour in tin of coconut milk and continue cooking for 2 minutes.

Serve with brown basmati rice.


12/24

Carrot and red lentil soup

Serves 4 to 5. Extra portions can be frozen for later use .

Ingredients

2 tbsps of olive oil

2 large onions

4 celery sticks

6 large carrots


1 tsp of thyme

1 tsp of turmeric

300g Split Red Lentils, rinsed (you dont need to soak red lentils)


Method

1. Heat the oil in a large, heavy saucepan; add the onions and celery andsaut over a low heat for 3 to 5 minutes or until softened.

2. Add the herbs and stir.

3. Add the carrots and garlic and saut for a further 3 minutes.

4. Add the lentils and stock and bring to the boil.

5. Reduce the heat, cover the pan, and cook gently for 20-25 minutes, untilthe vegetables are soft and the soup is pulpy.

Blend for smooth consistency if desired. Red lentils will become very soft .


13/24

FISH

Fish is quick and easy to cook, taking only 10 to 15 minutes, depending on thesize of the fillet. Keep some frozen in the freezer for your convenience. Its agreat source of protein and the oily varieties like tuna, mackerel, and salmonprovide you with Omega 3 for your joints, brains, nervous system, and heart,and also helps with inflammations. We cannot manufacture Omega 3 in ourbodies, so we need to take it in our diets. Flaxseed is a plant source of omega3. If you are injured, it is really important to get good quality protein into yourbody to help repair your wounds.

Basics for buying fish

Select fish from fish counter if possible.

Make sure that the fish doesnt smell too fishy! Its a sure indication that itsgoing off. The flesh should look nice and fresh with no dark or dry bits on thecorners.

Frozen fish can be defrosted easily by running it under a cold tap. Ideally,however, allow frozen fish to defrost in fridge.

Basics for cooking fish

Wash the fillet and pat dry.

Place the fish on a baking dish. You can wrap it in tinfoil or parchment paper.

Squeeze some lemon juice on the fish and add a small teaspoon of olive oil (ifweight loss is an issue, leave out the oil or butter when cooking, there areplenty of fluids in the fish to keep it moist).

Sprinkle with dried herbs.

Oven bake at 180 degrees; it usually takes 10 to 15 minutes, depending on fishsize.

To grill, turn over after 4 minutes.

Poach in boiling water with a squeeze of lemon juice and some black pepper.

To steam, place in steamer with a squeeze lemon or lime. Steamers are afantastic way to cook. You could be cooking your vegetables on top tier andhave dinner ready in minutes. Also a great way to retain as much of the

nutrients as possible especially where vegetables are concerned. Recently sawa steamer in Marks and Spencers for 14.00 .


14/24

DO NOT FRY YOUR FISH!! OR ANY OTHER FOODS.


15/24

Thai baked fish

Served with steamed garlic spinach, baked sweet potato, and asparagus tips.

Ingredients

2 fillets of fish

2-3 cloves of crushed or sliced garlic

1 stick of lemon grass, cut into 4 strips

Zest and juice of a lime

1 inch of grated root ginger

1 tablespoon of sesame oil

1 tablespoon of tamari or soya sauce

Method

1. Heat oven to 190 degrees/gas 5.

2. Wash and place fillets in an ovenproof dish.

3. Place the garlic and lemongrass over the top of the fish.4. Mix all the other ingredients in a cup and pour over the fish. If possible,

leave the fish to marinade for an hour.

5. Cover the fish with foil and place in the oven for 15 to 20 minutesdepending on the size of the fillet. (For a deeper flavour, make individualparcels of fish in tin foil or parchment paper.)

Steamed garlic spinach, baked sweet potato, and asparagus tips:

1. Bake sweet potato chunks, tossed in a small amount of olive oil andpepper, in the oven for 20 minutes.

2. Place asparagus tips on the bottom of the steamer with some choppedginger and a splash of tamari of soya sauce. Steam for 3 minutes.

3. Put the spinach in a steamer or colander, add 2 cloves of chopped garlicand steam for 2 to 3 minutes.


16/24

Baked cod with sauted leeks and garlic spinach

Ingredients

2 fresh cod fillets (or any fillet of fish of your choice)

1 large leeks

large bag of baby spinach

3 garlic cloves

1 lemon

Method

Wash fillets, pat dry. Place on tin foil (either individually or altogether). Drizzlewith extra virgin olive oil. Add a squeeze of lemon juice on each fillet. Seasonwith black pepper and then wrap like a parcel. Put in oven at 180 Degrees, willbe cooked in 12 to 15 minutes.

Melt some oil in a pan and add chopped leeks; saut on low heat for 3 to 4minutes; turn heat to low (gas mark 2, electric hob 1)and cover with lid, stirringoccasionally.

On a low heat (gas 2 and electric mark 3), place washed baby spinach in alarge pot with 2 tablespoons of water. Add crushed garlic and mix. You will seethe spinach wilting very quickly. Leave the heat on low, until totally wilted.Turn heat off. Place lid on top and allow to steam in the garlic. (You dont getmuch out of 1 bag of spinach so if feeding more than 2 people get two bags.)

Serve the fish on a bed of leeks with spinach and extra wedge of lemon.


17/24

Scallops with ginger and lemon grass

Ingredients

12 Scallops

2 tablespoons of finely chopped lemon grass

2 teaspoons of grated fresh ginger

1 tablespoon of unrefined sesame oil

2 tablespoon mirin (sweet Japanese cooking wine)

1 tablespoon fish sauce

1 lime, juiced

Coriander leaf and lime wedges to serve

Method

1. Mix the lemon grass, ginger, sesame oil, mirin, fish sauce, and lime juicetogether and leave to infuse for a few minutes

2. Place the scallops in an oven dish and spoon a little of the marinade over

each of the scallops.3. Bake in the oven for 4 minutes, turning after 2 minutes and placing some

marinade on the other side.

4. Check that the scallops are cooked by slicing down the middle, theyshould be clear all the way through, no raw centres.

5. Serve with lime wedges and coriander leaves.

Variations

Use prawns instead of scallops.

Use the marinade for other fish dishes.

Serve with a rocket and cucumber salad.


18/24

Marinated roast fillet of fish

Serves 2

Ingredients

2 fresh fish fillets

Juice of half an orange

4 tbsps of tamari or soy sauce

A 5 cm piece of ginger, grated

Method

1. Mix the orange juice, tamari, and ginger together and pour over the fish,ensuring that all of the fish is coated.

2. Cover and leave the fillets for at least 3 hours, turning after 1 hours.

3. Take the fish out of the marinade and bake for 15 minutes in the oven at180 C / gas mark 4.

Variations/Serve with

Minted pea puree

Steamed broccoli with a teaspoon of sesame oil


19/24

Organic lamb moussaka

Ingredients

1 teaspoon of coconut oil

500g of organic minced lamb

3 aubergines

2 medium onions

1 teaspoon of cinnamon, rosemary, thyme and mixed herbs

teaspoon of all-spice

2 tins of tomatoes

1 tablespoon of tomato puree

cup of hot water

Salt and pepper

Method

1. Slice the aubergines length ways, cover with salt on both sides and coverin tea towels. For how long?!]

2. When you have the lamb mince ready, wash the aubergines and drythem using a tea towel or large towel.

3. Place the coconut oil in a pan, add the minced lamb, cook and strain.

4. In the same pan, add a small bit more coconut oil in with 1 tablespoon ofwater.

5. Add the onions and saut on the lowest heat for 5 minutes.

6. Add all the herbs and stir into the onions for 2 minutes.

7. Add the tomatoes, puree, and seasoning and bring to the boil. Onceboiling, reduce to a simmer with the lid on for 20 minutes, stirringoccasionally.

8. Line the bottom of an oven dish with the aubergine, then a thin layer ofmince ,and continue this for about 5 layers. You want the top layer to beaubergine.


20/24

Lamb burgers

Serves 2

Ingredients

400g of minced lamb

1tbsp of dried thyme

1 tbsp of ground cumin

Zest of 1 lemon

Pepper and sea salt

Method

1. Place all the ingredients in a bowl and mix with your hands, ensuring thatthe herbs are mixed well into the lamb. (Alternatively, mix everything ina food processor.)

2. With damp hands, make burger shapes or small rissoles with the lambmixture. Bake in the oven [how hot?] for 10 to 12 minutes.

3. Serve with rocket, tomato, cucumber, red onion, toasted pine nuts, mint,

and parsley salad. You could also use some hummus with this dish.Serve with cup of grain of choice.


21/24

Turkey breast stir fry

Turkey breast stir fry with crunchy vegetables and toasted almond flakes

Serves 2

Ingredients

2 turkey breasts

1 onion, chopped

1 cups of bean sprouts


1 red pepper, chopped into strips

Bunch of pak choy

1 celery stalk, chopped

2 scallions, cut into strips

3 tbsps of toasted, flaked almonds

5 tbsps of tamari or soya

3 tbsps of mirin (Japanese sweet rice vinegar)

Lime wedge to serve on side

Method

1. Steam/bake or grill your turkey breast with garlic cloves and freshlymilled black pepper and some lemon juice. Steaming turkey or chickengives it a lovely succulent flavour and is quick. Avoid using oils, and try toavoid frying the meat if possible.

2. Saut the onion on a low heat, add the crushed garlic, and saut for afurther minute.

3. Add 2 tablespoons of tamari.

4. Put the pak choy in a colander and pour boiling water over it to allow towilt. Strain and add to the wok with meat and all other vegetables,except scallions, and stir fry for 3 to 4 minutes.

5. In a separate small pan, bring the mirin and remaining tamari to the boil;once boiled, take off the heat and add scallions; allow to sit for 1 minute.

6. Add the sauce to the dish, toss and sprinkle with toasted almond flakes.


22/24

Turkey Shepherds pie

Ingredients

500g of minced turkey

2 medium sweet potatoes

teaspoon of coconut oil or cooking oil of choice (not extra virgin)

2 medium onions

2 cloves of garlic

1 thumb of ginger

1 heaped tsp of cumin

tsp of cinnamon

2 tins of plum tomatoes

1 tbsp of tomato puree

1 tbsp of balsamic vinegar, cup of frozen peas, 1 red pepper, chopped

1 large handful of baby spinach

Pinch of paprika, sea salt, and black pepper

Method

1. Peel and chop the sweet potatoes into cubes, place in cold water andbring to the boil. Once boiled, reduce to simmer for 15 minutes untilcooked through. Drain and set aside.

2. Over a medium heat, place the oil in a large pot with 1 tablespoon ofwater. Sweat the onion and garlic for 10 minutes on low heat, stirringoccasionally.

3. Add the cumin and cinnamon and coat the onions well.

4. Keep on low heat and add the turkey mince and mix well into ingredients.You will need to scrap the spices off the end of the pot.

5. Turn the heat up to medium to cook the turkey mince through.

6. When the turkey is cooked, add the ginger, tomatoes, and puree; stir welland bring to the boil. Once boiled, reduce to a simmer and add thebalsamic vinegar, peas, and red pepper, and cook for a further 10minutes.

7. Add the baby spinach and stir through, it should wilt in the heat. Seasonwith black pepper.

8. Place the turkey into a pie dish and add mashed sweet potatoes on top. Sprinkle with some

paprika and bake in the oven at 180 C for 15 minutes.


23/24

Chicken chermoula

Chermoula is a North African spice and herb mix that makes a wonderfulmarinade for chicken or turkey.

Serves 2

Ingredients

2 skinless chicken breasts

teaspoon of olive oil

1 tbsp of lemon juice


1 tablespoon of fresh flat leaf parsley

tablespoon of chopped fresh coriander

teaspoon of ground coriander

teaspoon of cayenne pepper

teaspoon of ground cumin

teaspoon of paprika

Salt and black pepper

Method

1. Mix all the ingredients, except the chicken, in a bowl to make themarinade.

2. Cut several slashes in each chicken breast and rub the marinade into themeat, cover and allow to marinade for 2 hours or more.

3. Grill or fry for 10 to 15 minutes or until the juices run clear. Turn the

chicken over half-way.

4. Serve with salad and tomato relish or quinoa salad.


24/24

Bean and vegetable soup

A one-pot winter warmer, packed with fibre. Freeze for convenience. You couldblend this soup if you wanted to.

Ingredients

cup of dry red lentils

1 tin of green lentils

2 onions, chopped

3 celery sticks, chopped

3 leeks, chopped

3 medium carrots, chopped

4 tsps of vegetable bouillon in 1 litres of boiling water

Salt and black pepper

1 bay leaf

Sprig of thyme

4 tbsps of fresh parsley, chopped

Method

1. Put the onions, celery, leeks, and carrots in a pot; add the stock andthyme and bring to the boil.

2. Once boiling, add the red lentils and reduce to simmer for 10 minutes.

3. Add the green lentils and seasoning and cook for a further 5 minutes.

4. Add some fresh parsley at the end of cooking.

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