Homey's Guide
Homey's Guide
Homey's Guide
Homeys Guide
to
HEALTHY RECIPES
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CONTENTS
Soup
Amhiye
Gazpacho
Shorbit Addas
Main Course
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9
11
Starters
Baked Lamb Samosa
Beetroot Napoleon with Honey Drizzled Goats Cheese
Betinjan Salad
Fattet Hummus
Kale Quinoa Tabouleh
Mutabbal
Onion and Goats Cheese Tart
Pomegranate Salad (Salatit Romman)
Sparkling Iced Tea
Spelt Dakos
Vegan Quinoa Chilli
Vietnamese Shrimp with Mango and Avocado Salsa
Vietnamese Spring Rolls
Watermelon and Feta Salad
Zucchini Hummus
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15
17
19
21
23
25
27
29
31
33
35
37
39
41
43
45
47
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51
53
55
57
59
61
63
65
67
69
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Dessert
Chia Arabiya
Chocolate and Raspberry Tart
Chocolate Chia Mousse Cake
Coconut and Vanilla Rice Pudding
Date Balls (Tabat Tamer)
Grilled Peach Crumble with Maple Mascarpone
Pineapple, Mint and Basil Popsicles
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Amhiye
INGREDIENTS
INSTRUCTIONS
1. Place the wheat in a cooking pot, cover with water and boil in
medium heat for approximately one hour or until tender.
2. Remove the wheat from the heat, drain the water and set aside.
3. Pour the yogurt in a serving bowl, add the crushed garlic, mint,
dash of salt, the wheat and mix.
Gazpacho
INGREDIENTS
INSTRUCTIONS
Mascarpone mousse:
90g mascarpone
150ml whipping cream, whipped to soft peak
1 shallot, finely chopped
30ml milk
1 basil leaf, finely chopped
Salt and pepper to taste
Shorbit Addas
INGREDIENTS
INSTRUCTIONS
1/2 onion
2 carrots
4 celery sticks
1 1/2 cup yellow lentils
1 cube of vegetable stock
1 litre water
1 tbsp cumin
1/2 tbsp salt
1 tsp black pepper
Olive oil as needed
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INSTRUCTIONS
1. To make the lamb mix, heat the ghee in a large saute pan.
Add the onion and cook until slightly browned. Add the
ginger and garlic, cook for another minute. Add the meat and
cook for a further minute, add all spices, including salt and
pepper to taste, tomatoes and chili. Bring the heat up again,
add potatoes, cover and cook about 15 minutes. Add the peas
and fresh coriander. Remove from heat and keep aside.
2. Mix very well 1 tablespoon of flour with 5 tablespoons of water,
until all the flour has dissolved.
3. Prepare a baking tray lined with parchment paper.
4. To assemble the samosa, place 1 tablespoon of lamb in the
centre of each piece of spring roll wrappers, brush a little flour
mixture around all 4 edges, fold the top edges together to
make a hat. Fold the hat over. Fold one flap over and seal,
fold the last flap over and seal.
5. Place assembled samosas on the baking tray and brush with
ghee. Bake at 180 degrees C until the top has browned, (about
10 minutes) remove from the oven and turn over, brush with
more ghee if needed and return to the oven to brown further
(another 10 minutes). Serve warm.
1 tbsp flour
5 tbsp water
1 packet sambosa leaves, thawed but
cold from the fridge
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INSTRUCTIONS
1. Using a mandolin slice the beets very thinly and using a 2 inch
diameter cutter, cut into circles. Place on a tray generously
lined with paper towel and rest in the fridge overnight.
2. Mix the softened goats cheese with the honey and add the
greek yogurt one tablespoon at a time, mixing until slightly
softened but still holding its weight. Put in a piping bag.
3. Mix the balsamic and groundnut oil well, and dress the mixed
leaves and hazelnuts together.
4. Start to build the napoleon: starting with 1 beet slice, pipe
a bit of goats cheese mixture in a swirling motion, top with
another beet slice and press down slightly if the cheese
mixture has not made it to the edge. Repeat to create a
stack of 6 layers of beet and 5 layers of goats cheese.
5. Serve chilled with the dressed mixed leaves and hazelnuts.
15
Betinjan Salad
INGREDIENTS
INSTRUCTIONS
1 small eggplant
2 cucumbers
1 large tomato
1 yellow bell pepper
Parsley
Fresh mint
1 tbsp pomegranate molasses
1 tbsp tahini
1 tbsp olive oil
1 tbsp balsamic vinegar
Salt to taste
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Fattet Hummus
INGREDIENTS
INSTRUCTIONS
1. Cut the bread into squares. Preheat the oven to 200 degrees C.
Brush both sides of the pita bread with olive oil. Place bread
on a baking tray and bake for 5 minutes on each side until
golden brown. Set aside.
2. Place the chickpeas, water included, in a cooking pot. If the
water isnt enough you can add a little bit more to cover the
chickpeas. Add the salt and the cumin and bring to a boil.
Set aside.
3. Pour the yogurt in a bowl, add the tahini sauce, lemon juice
and a dash of salt.
4. Use a round deep dish, and spread the bread at the bottom.
Use a ladle to place the chickpeas on top of the bread.
But be careful not to soak the bread too much. Pour the
yogurt slowly over the chickpeas. You can add more chickpeas
in the middle of the plate for garnish. To decorate, use
chopped parsley and red chilli pepper.
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INSTRUCTIONS
1. Use a knife to remove the ribs from the kale. Chop kale leaves
into small bite-size pieces. Place in a bowl and sprinkle with
1 teaspoon of salt, drizzle with olive oil and massage for 30
seconds until kale leaves are darker in color. Set aside for 30
minutes.
2. Dice the tomatoes and celery into small pieces. Place all of
the ingredients into a bowl and set aside.
3. Cook the quinoa in 1 cup of water, bring to a boil and reduce
the heat to medium low. Allow the quinoa to simmer until the
quinoa is fluffy and tender. Set aside to cool.
4. Separate the leaves from the stems for the parsley and
coriander and chop well.
5. In the kale bowl, add chopped tomatoes, celery, parsley,
coriander and quinoa. Add mint leaves and the dressing and
mix well.
* Alternate the quantities of the ingredients to suit your
preference.
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Mutabbal
INGREDIENTS
INSTRUCTIONS
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INSTRUCTIONS
25
INSTRUCTIONS
10 pomegranates
1 pomelo
50g raw pine nuts and mint leaves for garnish
1 tbsp orange blossom
1. To make the juice, deseed the pomegranate. You can cut each
pomegranate in half. With a wooden spoon pat the fruit until all
the seeds come out.
2. Put the seeds of 8 pomegranates in the blender and blend
well. Add a little bit of water to facilitate the blending and 1
tablespoon orange blossom.
3. Strain the juice using a sieve.
4. Pour the juice evenly into small dessert cups.
5. Add the remaining pomegranates to each cup.
6. For more color you can add seasonal fruit. We like to use
pomelo.
7. Garnish with raw pine nuts and fresh mint leaves.
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INSTRUCTIONS
1. Boil the water and remove from the heat, add the tea bags
and brew for 3-4 minutes, depending on how strong you
would like the flavor of the tea. Mix in the honey and cool
to room temperature.
2. Prepare the infusion, add to the tea and chill overnight.
3. Just before serving add the sparkling water.
4. Additional flavors can be added to the glass.
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Spelt Dakos
INGREDIENTS
INSTRUCTIONS
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INSTRUCTIONS
1. Blanch and refresh the vine tomatoes in ice water. Peel the skin
and discard. Quarter tomatoes and remove the inside pulp, keep
aside. Dice the petals and refrigerate.
2. In a small saucepan, using 1/2 a cup of water, cook the quinoa.
3. In a large casserole pot sweat the oil, garlic, chilli and onion until
translucent. Add the carrot and celery, cook for a further few
minutes. Add the tomato paste, ground cumin, red chilli powder,
paprika and cayenne, cook for a further few minutes. Add the
strained and chopped tomato, reserved tomato pulp, jalapenos,
cooked quinoa, salt and pepper. Bring to a boil then reduce the
heat to a simmer. Cook for 30 minutes stirring occasionally. Add
the beans, corn, red pepper and lime. Remove from heat. The
longer it rests, the better it tastes so feel free to make it a day in
advance and reheat.
4. To serve: poach 2 eggs (optional) and toast some protein bread.
5. Top the chilli with diced avocado, tomato petals, cilantro and
poached egg; serve warm with protein bread.
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INSTRUCTIONS
Salsa:
1 ripe mango, diced
1 ripe avocado, diced
1/2 red onion, finely chopped
1/2 red pepper, diced
4 pickled jalapenos, finely chopped
1/2 cup of cilantro leaves, coarsely chopped
Juice of 1 lime
Salt and pepper to taste
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INSTRUCTIONS
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INSTRUCTIONS
1. Make the dressing: mix together the balsamic and olive oil.
2. Toss all ingredients together for the salad except the salt,
pepper and lime.
3. When ready to serve, slowly add the dressing and lime juice,
one spoon at a time, just until everything is coated, season
and serve.
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Zucchini Hummus
INGREDIENTS
INSTRUCTIONS
41
INSTRUCTIONS
1/2 onion
2 carrots, cut into round slices
4 small marrows, chopped into squares
350g grass-fed beef
10 baby potatoes
1 small cauliflower, cut into small pieces
1 can of organic tomato paste (no sugar added)
1 litre water
1 tbsp yellow curry powder
2 tbsp salt to taste
2 tsp black pepper
4 large bay leaves
3 sticks fresh rosemary
1. In a large pot cook the beef in high heat for 4-7 minutes
until the meat becomes brown in color, add salt and pepper
and stir occasionally.
2. Remove the beef from the pot, place it in a separate plate
and allow to rest for 5 minutes.
3. In the same pot, add some more oil and drop the onions,
carrots, marrow, baby potatoes and cauliflower.
4. Add curry powder and bay leaves. Stir for 5 minutes on
medium high heat.
5. Add the beef and make sure to remove the residue liquid.
6. Add the tomato paste, water and rosemary.
7. Drop down the temperature to medium low and cook for
1 1/2 hours.
8. Take off the lid and adjust salt according to taste.
43
Fattet Djaj
INGREDIENTS
INSTRUCTIONS
6 chicken breasts
1 medium-sized onion
1 tsp salt
1 tsp cardamom
1 tsp cinnamon
1 tsp black pepper
4 bay leaves
Vinegar as needed
Olive oil as needed
Water as needed
Chicken:
1. Clean the chicken with a juice of one
lemon or vinegar. Rinse with water and
pat it dry with clean paper towels.
2. Place the onion in a large pot and saut in
olive oil in medium heat until golden.
3. Add the chicken and stir with the onion for
a couple of minutes.
4. Add all the spices and bay leaves and stir.
5. Add enough water to cover the chicken by
2 to 3 inches.
6. Put the lid on and bring the water to a boil.
7. Reduce heat and cook for 30 minutes or
until the chicken is soft.
8. Set aside and let it cool.
Rice:
In the meantime cook the rice:
1. Strain the chicken stock.
2. Add 4 and a half cups of the stock in a
clean pot.
3. Bring to a boil and add the rice.
4. Cook the rice in high heat and bring to a
boil.
5. Reduce heat and simmer for 30 minutes or
until cooked.
Yogurt:
1. Mix the yogurt (preferably greek yogurt)
with the lemon juice and tahini sauce.
Add a dash of salt.
2. Set aside.
Bread:
1. Preheat oven to 200 degrees C.
2. Brush both sides of the pita bread with
olive oil.
3. Cut the bread into squares.
4. Place bread on a baking tray and bake for
5 minutes on each side until golden brown.
Putting it together:
1. You can use a Pyrex or a flat serving plate.
First spread the toasted bread on the
bottom of the plate. Add the rice. We
usually like to pour a very small amount of
the leftover chicken stock over the rice to
add flavor.
2. Pour the yogurt over the rice.
3. Lastly place the chicken breast on top.
You can cut the chicken into long pieces or
leave the breasts as they are.
4. Garnish with toasted pine nuts and parsley.
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Fish En Papillote
INGREDIENTS
INSTRUCTIONS
1. Toss together the onion, garlic, ginger, lime juice, red chilli,
red pepper, salt pepper and groundnut oil in a bowl.
2. On a large piece of cut foil, place 2 tablespoons of the onion
mixture in the center. Lay the fish on top. Season the fish with
salt and pepper. Place 2 more tablespoons of onion mixture
on top of the fish, some cherry tomato halves and 1 bok choy.
Make a parcel out of the foil so as to ensure it is sealed.
Repeat for all fish fillets. Cook on a baking tray in the oven
at 180 degrees C for 20 minutes. (note this depends on how
thick the fish fillet is).
3. Using 2 cups of salted water, cook the rice in a saucepan,
season well.
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Kousa Bi Banadura
INGREDIENTS
INSTRUCTIONS
1 kg marrow
1 medium-sized onion
750g tomatoes
Salt and pepper to taste
Parsley and mint for garnish
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Makmoura
INGREDIENTS
INSTRUCTIONS
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INSTRUCTIONS
1/2 onion
150g salmon fillet
150g calamari
150g cod
150g prawns
2 carrots
4 celery sticks
1 can organic diced tomatoes
4 sticks fresh oregano
2 sticks fresh thyme
1 can coconut cream
Olive oil
2 tbsp salt
1 tsp saffron
1. Cut the salmon and cod into small cubes. In a bowl, put the
salmon, cod, prawns and calamari. Add 1 tablespoon salt,
1 teaspoon saffron and drizzle olive oil. Mix well and add
oregano sticks. Allow to rest on the side.
2. Julienne the celery and carrots and put on the side.
3. In a big pot, saut the onions in olive oil for 4 minutes. Add the
tomatoes and bring to a boil. Add coconut cream and bring
down to medium low heat.
4. Drop the celery and carrots into the tomato-coconut mixture
and leave for 7 minutes. Stir every 3 minutes.
5. Finally, drop the fish in the pot and poach for 15 minutes.
6. Take off the lid and adjust salt according to taste.
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Mini Mousaka
INGREDIENTS
INSTRUCTIONS
1 large eggplant
250g grass-fed ground beef
1/2 onion
1 cup diced tomatoes
Greek yogurt
Olive oil
2 tsp salt to taste
2 tsp black pepper
2 tbsp mixed spices
Dry basil
1 garlic clove
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INSTRUCTIONS
1. For the meatballs. Mix together all ingredients; using your hands
make sure everything is well mixed. Form into balls of 35g each.
In a hot pan with groundnut oil, sear the meatballs just enough to
brown on all sides, remove meatballs from the pan.
2. In the same pan, on a lower heat, add garlic, ginger and onions,
cook until onions are slightly browned. Add chilli and carrots,
cook for a few minutes, add all spices, strained tomatoes,
chicken stock and couscous, bring to a boil, turn down heat
and return meatballs to the pan. Simmer until the couscous is
cooked and the mixture thick (about 15-20 minutes). Season
with salt and pepper.
3. Finish with freshly chopped coriander leaves and serve hot.
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INSTRUCTIONS
4 tbsp ghee
1 tsp black mustard seeds
1 small red onion, finely chopped
4 garlic cloves, minced
2 tsp grated ginger
1 tsp ground cumin
1 red chilli, finely sliced
2 tsp garam masala
1 1/2 tsp ground coriander
1 tsp turmeric
1/2 tsp cinnamon
1/2 tsp cayenne pepper
1 tsp curry powder
3 curry leaves, bruised
1 tbsp maple syrup
1 bunch coriander stalks, coarsely
chop leaves for serving
1 tin coconut milk (500g)
Salted cashew nuts, lightly toasted
400g chopped and strained tomatoes
1 kg pumpkin, chopped into cubes
Olive oil
1 can of cooked chickpeas (500g)
Salt and pepper to taste
1 cup brown rice
2 cups water
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INSTRUCTIONS
To cook:
1. Stuff each pepper with the mixture and cover with the top.
2. Boil the tomatoes until tender, set aside to cool then peel.
Or you can use two cans of organic chopped tomatoes.
If you choose to use fresh tomatoes, chop them finely and place
in a large cooking pot.
3. Add the pomegranate molasses, salt and pepper and stir in
medium heat.
4. Place the stuffed bell peppers in the pot and cover with water.
Add 2 teaspoon dry mint.
5. Close the lid and allow to cook in low to medium heat for
30 minutes or until tender.
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Salmon Wellington
INGREDIENTS
INSTRUCTIONS
1. Make the stuffing: heat olive oil in a pan, add garlic and
shallots, cook until translucent. Add leeks, cook for a minute
until tender. Add mushrooms and thyme. Mushrooms will let
out a lot of water. Continue to cook on high heat until it
evaporates (10 minutes). Add the spinach, salt, pepper and
dill, continue to cook only for a few more seconds until the
spinach is wilted. Remove from heat.
2. Preheat oven to 190 degrees C. On a well-floured surface,
roll out pastry to a rectangle about 21 x 16 inches. Use a
sharp knife cut into 4 pieces, each about 7 x 8 inches.
Season salmon on all sides with salt and pepper. Place a piece
of salmon in the center of each piece of puff pastry; if any
ends of the salmon are particularly thin, tuck them under so
the pieces are fairly uniform in thickness. Top salmon with
mushroom mixture. Use egg wash to moisten edges of pastry,
then fold pastry sides in like a package and press to seal,
completely encasing the salmon and mushrooms. Arrange
seam-side down on a baking sheet lined with parchment
paper. Repeat for the other 3 fillets.
3. Brush the tops of the pastry with egg, score the top with a
knife and bake until pastry is golden brown, about 40 minutes.
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INSTRUCTIONS
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INSTRUCTIONS
4 chicken breasts
2 tsp ground cumin
2 tsp garlic powder
2 tsp red chilli powder
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INSTRUCTIONS
4 tbsp ghee
4 cloves of garlic, finely chopped
1 red onion, finely chopped
2 carrots, peeled and diced
2 celery sticks, diced
1/2 cup button mushrooms, finely sliced
2 tsp thyme
2 tsp paprika
2 tsp tomato paste
2 level tbsp flour
1 cup veg broth
1/2 cup cooked lentils of your choice
1/2 cup corn
1/2 cup green peas
Olive oil
1. First start the mash: on a baking tray, bake the sweet potato
drizzled with olive oil, salt and pepper until tender.
2. While thats in the oven, in a saucepan heat the ghee, garlic
and onion until translucent. Add the carrot and celery, cook for
another 2 minutes. Add the mushrooms, salt, pepper, and
spices. Cook for a further 2 minutes. Add the tomato paste
and flour, mix well and then add the veg broth and boil to cook
out the flour. Once thickened, add the cooked lentils, peas and
corn. Remove from the heat and into a casserole dish to serve.
3. To finish the mash: heat ghee in a small frying pan and saute
the garlic for 30 seconds. Mash the potatoes, add the garlic
mixture, salt, pepper and greek yogurt. Blend till smooth, if
still too firm, add another tablespoon of greek yogurt. Put in
a piping bag with a star nozzle. Pipe a design onto the veggie
mixture and serve.
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Veggie Tofu
INGREDIENTS
INSTRUCTIONS
1 bunch spinach
400g hard tofu
10 small mushrooms (any choice of preference)
1 red bell pepper
1 yellow bell pepper
1 small red onion
2 small potatoes
1/2 lemon
2 tsp salt
2 tsp turmeric
1 tsp cumin
1 tsp black pepper
Chopped parsley for garnish
Olive oil
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Chia Arabiya
INGREDIENTS
INSTRUCTIONS
Garnish:
4 dried prunes
4 dried apricots
1/4 cup pistachios
Mint leaf for each serving
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INSTRUCTIONS
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INSTRUCTIONS
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INSTRUCTIONS
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INSTRUCTIONS
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INSTRUCTIONS
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INSTRUCTIONS
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Notes
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beat.diabetes
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beatdiabetes.me