summer recipe book
DESCRIPTION
A short collection of our delicious healthy recipes.TRANSCRIPT
1 Peak Health Services
Summer Recipe Book
Peak Health Services
Summer
Recipe Book
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Summer Recipe Book
Contents
Broccoli and Feta Mini Frittatas .............................................. 3
Zucchini and Broccoli Slice ...................................................... 5
Greek Lamb Skewers with Tahini Sauce and Spinach Pie ....... 6
Ocean Trout and Summer Salad ........................................... 11
Roast Pumpkin and Bacon Soup ........................................... 14
Hummus ................................................................................ 16
Italian Stirred Omelette ........................................................ 18
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Broccoli and Feta Mini Frittatas
Ingredients: (Makes 6 large ones)
1 large or 2 small heads of Broccoli
80g feta cheese
8 eggs
½ tsp nutmeg
1. Cut broccoli into florets and blanch in
boiling water. Place florets into six cup
muffin tray.
2. Chop feta and sprinkle over broccoli.
3. Beat eggs and nutmeg. Pour mixture into
muffin tray, spreading evenly between the
six muffin cups.
4. Bake at 180 degrees for 15-20 minutes or
until set. Enjoy as an afternoon snack, or
breakfast on the go!
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Broccoli and Feta Mini Frittatas
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Zucchini and Broccoli Slice Ingredients:
2 zucchini
2 broccoli stalks
4 eggs
4 bacon shortcuts
1 large onion
Cracked pepper
1. Grate zucchini and broccoli into a large
bowl. Finely dice bacon and onion and add
to bowl.
2. Add eggs and pepper to taste, mix
thoroughly to combine.
3. Spread into a baking dish and bake at 180
degrees for approximately half an hour or
until firm to touch and golden on top. Feel
free to add some grated cheese to the top
before baking if you like. Enjoy warm or cold
as a snack or side!
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Zucchini and Broccoli Slice
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Greek Lamb Skewers with Tahini
Sauce and Spinach Pie
A healthy version of traditional spinach pie teamed
with Greek style lamb skewers and tahini sauce
make for a delicious meal, and some killer
leftovers for lunches in the first half of the week!
All the components are quick and simple to make,
it usually takes me about 15mins to get the
spinach pie in the oven, and another 15 to get the
rest of it cooked and done. If you are looking for
shortcuts you can buy pre-made skewers, just
check what is in the marinade first, and Yalla make
a delicious tahini dip without any nasties in it. You
can serve this with sweet potato chips for a bit of
colour (cut a kumera into chip sized pieces, lay on
a tray, spray with olive oil and cook for 20mins at
200 degrees - bobs your uncle!). Enjoy!
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Spinach Pie
500g frozen Spinach
1 onion finely diced
120g low fat ricotta
3 eggs
80g feta
pinch of Mace (sub nutmeg)
1. Sauté onion in a little olive oil until golden. Add
spinach to pan and cook until defrosted and
excess water has evaporated from the pan.
2. Mix eggs, ricotta, and mace into the spinach and
onion mixture.
3. Chop feta into small pieces and add to mixture.
4. Spread in baking dish and cook for 30mins at
180 degrees
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Lamb Skewers
500g lamb leg steaks/diced lamb
2 cloves garlic minced
1 tbsp olive oil
1 tbsp chopped fresh oregano (use 1tsp of dried if
you don't have fresh)
1. Put all ingredients into a bowl with the diced
lamb. Toss to coat well. Let sit for 3-4 hours (or as
long as you can).
2. Thread lamb onto wooden skewers and bbq
until done.
Tahini Sauce
1/4 cup tahini
1tbsp lemon juice
1 clove garlic (small)
salt & pepper to taste
1. Place all ingredients in small food processor and
whizz! You may need to add more lemon juice or
water to thin it a little.
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Greek Lamb Skewers with Tahini
Sauce and Spinach Pie
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Ocean Trout and Summer Salad This is an awesome, healthy dinner that can be on
the table in 15 minutes (20 minutes if you count
the time it takes to stop and buy fish on the way
home!) The really brilliant part is that it is
completely flexible, if there is something you don’t
like, leave it out or change it for something you do
like.
Ingredients: (Serves 2)
350-400g ocean trout (or other kind of oily fish)
1 ripe tomato
1 lebanese cucumber
½ avocado
2 large lettuce leaves
5 slices grilled zucchini*
4 cherry mozzarellas
Good quality olive oil
Red wine vinegar
Cracked pepper
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1. Turn on oven to 200 degrees. Oil a baking
tray and place fish on tray skin side up. This
helps fish stay moist. Put fish in oven for 15
mins.
2. While the fish is cooking, chop salad
ingredients into suitable chunky pieces and
place in bowl. Tear cherry mozzarella over
the top, crack pepper to taste, and drizzle
olive oil and red wine vinegar.
3. After approx. 15 mins take fish out of oven.
If you prefer well done, leave for an extra 3
mins. Put fish and salad on plate and enjoy!
*Can buy pre-grilled or marinated, or make your
own by slicing two zucchini into ½ slices, frying for
30 seconds each side. Then leave in a dish in the
fridge overnight to marinate in one tbsp olive oil,
one tbsp white wine vinegar, and one clove of
garlic thinly sliced.
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Ocean Trout and Summer Salad
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Roast Pumpkin and Bacon Soup Ingredients:
Approx 3 kg Kent or Jap Pumpkin
1 onion chopped
6-8 shortcuts of bacon trimmed (a good quality
smoked bacon will give more flavour to the soup)
1 clove garlic finely diced
500ml chicken stock
2 tbsp olive oil
1. Chop pumpkin, coat with 1 tbsp of olive oil
and roast at 160 degrees for 90 minutes
(the longer the better as it will be sweeter
and more caramelized).
2. Sauté chopped onion, bacon and garlic in
remaining olive oil until onion is softened.
3. Add roasted pumpkin, chicken stock and
some water to cover pumpkin. Simmer for
5-10 minutes, then blend with a stick
mixer. Add more water if needed until it
reaches your desired consistency. Serve and
enjoy!
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Roast Pumpkin and Bacon Soup
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Hummus We are coming into the season of BBQs, and the
pitfalls of the pre-dinner snacks and nibblies.
Hummus is so quick and simple to make at home,
and is a healthy alternative where you know exactly
what has gone into it.
Ingredients:
400g tin of chickpeas
2 tbsp tahini
Juice of 1/2 lemon
1 tbsp olive oil
Rinse and drain chickpeas. Put all ingredients in a
food processor. Blend until smooth. Add more
lemon juice or olive oil depending on the
consistency you prefer. Serve with celery, carrot
and zucchini sticks for dipping.
Optional: add some fresh basil or coriander, or
play around with spices such as paprika or cumin.
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Hummus
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Italian Stirred Omelette
This is a super easy, super delicious meal that
makes a perfect breakfast, or a great dinner that is
on the table in minutes. It’s a cross between an
omelette and scrambled eggs, and in my opinion
gives the best of both worlds! There are only four
ingredients, so the key to this dish is making sure
that you use really good eggs from happy hens,
and a good quality extra virgin olive oil.
Ingredients: (Serves 2)
6 free range eggs
Medium leek - white part thinly sliced
2 tbsp extra virgin olive oil
2 tbsp fresh chopped parsley
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1. Cook leeks with 1/2 tbsp olive oil gently
until softened.
2. Beat eggs well and pour into pan with leeks.
As the bottom sets, gently stir the eggs to
pull the set layer of eggs off the bottom of
the pan so that uncooked egg runs into its
place. Continue to gently stir the omelette
every 5-10 seconds until it is mostly set (I
like to leave a fair amount of runny egg, but
cook to your liking).
3. Cut in half and slide onto plates. Sprinkle 1
tbsp of parsley on each half (be generous
with the stuff), season well with salt and
pepper, and dress well with the remaining
olive oil (again be generous- it is one of the
key flavours of the dish, and full of healthy
fats).
4. Eat and be amazed at your awesome chef
skills for producing such a delicious meal!
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Italian Stirred Omelette