Pasta & Minestrone Soup

Ingredients

• 1 cup dried black beans
• 1 cup dried red kidney beans

• 1 small onion, diced

• 4 cloves garlic, mined
• 1 can whole peeled tomatoes
• 1 litre vegetable stock

• 4 tablespoons tomato paste
• 1 whole fennel, diced
• 2 leeks
• 1 capsicum, diced

 

• 1 tablespoon oregano
• 1 tablespoon parsley
• 1 tablespoon basil

• 2 teaspoons chili flakes
• 1 tablespoon olive oil
• 2 teaspoons dried onion powder (optional)
• 2 teaspoons dried garlic powder (optional)
• 1 cup risoni pasta

 

Instructions

• Soak beans in some water overnight or pressure cook them with 4 cups of water for 40 minutes

• Slice the leek length-wise and soak in boiling hot water for 5 minutes

• Heat pan and fry onions, garlic, basil, oregano, parsley and chilli until onion is translucent
• In slow cooker, add stock, onion and garlic powder, leek, diced fennel, capsicum, crushed tomatoes, fried onions, garlic, herbs, chilli and tomato paste
• Add the pressure cooked beans, along with the water its cooked in as well

• Cook on low for 6 hours
• Boil risoni pasta till al-dente and then drain and toss in olive oil
• Once slow cooker is done, stir in pasta and serve with a little shredded cheese

Pasta in Spinach Sauce

 

Ingredients

• 1 cup pasta, penne or elbow type
• 3 cloves garlic, minced
• Half small onion, finely diced
• 1 cup chopped or frozen spinach
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1 chicken breast
• 2 pieces sundried tomato, finely diced
• Shredded cheese for serving

 

 

Instructions

• Cook pasta in water with a pinch of salt until al-dente. Drain, mix with olive oil and set aside.

• Wash chicken breast, season with olive oil and salt and wrap in foil. Bake at 220 degrees Celsius for 42 minutes. Then dice and set aside.

 

• Blend spinach with half a cup of water, salt and olive oil.

• Heat oil in pan and fry onions until translucent.
• Add chicken breasts, minced garlic and sundried tomatoes and cook for another 2 minutes.

• Add spinach sauce and cook until the liquid evaporates.

 

• Lower heat and stir in the pasta.

 

• Serve with a generous amount of shredded cheese.

Spinach, Leek and Pumpkin Rissotto

Totally vegan and vegetarian, this tasty dish is great for lunch or dinner and really satisfying.
The blend of ingredients is a perfect balance, from the sweetness of the roasted pumpkin, to the crunchiness of the leek and the richness of the spinach. This dish will leave you satisfied with the knowledge that you are also doing good for your body!
One thing to note is not to skimp on the stock, a really good stock will make this dish shine. I prefer Campbell’s reduced salt vegetable stock.

Slow Cooked Lamb Shanks

Overview

The shank of the lamb is a great cut of meat. When slowly cooked over several hours, it releases some really great flavors which combines with the melted fat to provide a rich, succulent taste. Paired with comfort sides like mashed potatoes, it makes for some great fare and goes really well with a glass of wine (or three)!

Mussles in White Wine

Overview

Not that you would need much of a reason to eat mussles, but read on below for the amazing health benefits to eating this great tasting shellfish.

Mussels are a rich source of many essential vitamins and minerals, such as the B vitamins, vitamin C, folate, iron, phosphorus, manganese, selenium and zinc. They outshine most other foods when it comes to their vitamin B12, selenium and manganese content. A 3-oz. portion of moist-heat cooked blue mussels provides 20.4 mcg, or micrograms, of vitamin B12, meeting 340 percent of the recommended daily value for this nutrient.

Ingredients

• Half an onion, diced
• 2 cups spaghetti sauce
• 1 cup white wine
• 8 cloves fresh garlic, crushed
• 1 large of 2 small bay leaves
• 1 lb fresh or frozen mussels in their shells

Kokonda - Fijian-style Raw Fish

Overview

Fish Kokoda (pronounced Koko-n-da) is a Fijian dish made by marinating fish in coconut milk. The taste can be described as close to sashimi, only much tastier!

Spinach Pasta

This is a simple healthy dish which is made even better if you use fresh organic spinach.

Baked Stuffed Salmon with Breadfruit

Salmon goes well with many things, but especially breadfruit. Breadfruit's name is derived from the texture of the cooked fruit, which has a potato-like flavor, similar to fresh-baked bread. You can find it available in most tropical areas, so head to your nearest Asian store to see if you can get it. The taste will be well worth it.

Big Aussie Breakfast

Overview
This is nutritious and healthy way to start your day and beats any Fast Food hands down!

Roast Lamb Cutlets

This is one of those once in a while dishes you may want to share with a loved one. It is filling, delicious and goes along well with a good bottle of red wine.

Chilli Crab Recipe

This dish is known as Chili Crab or Singapore crab and is one of the best tasting dishes you could ever make. It is a definite crowd pleaser and deceptively easy to make. Serve with very thinly cooked roti bread or hot steaming rice.

Chinese Spicy Lobster

I hate to see a good lobster cooked without flair. If you are tired of the plain old boiled lobster, then try this zesty Chinese recipe.

Chicken Almond Stir-Fry

Overview

Makes 6 cups; 4 servings

Ingredients

• 2 whole chicken breasts, about 1 pound
• 1 tablespoon cornstarch
• 2 tablespoons sherry or Chinese cooking wine
• 1/2 diced green bell pepper (capsicum)
• 1/2 diced red bell pepper (capsicum)
• 4 green onions sliced including some of the tops
• 1/4 cup sliced water chesnuts
• 2 tablespoons vegetable oil
• 1 (8-ounce) can pineapple chunks in natural juices, drain and reserve juice
• 3 tablespoons silvered almonds

Oyster-Soy Chicken

Overview

This recipe was inspired by a Chinese Fijian who had a little cafe near the seaside city of Suva in Fiji. I started exploring Chinese dishes after trying out his food while in university.

Summer Lake Bake

Overview

Makes 6 (4-ounce) fillets; 6 servings

Ingredients

• 1 1/2 pounds walleye fillets
• 2 teaspoons lemon juice
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 2 large fresh tomatoes, sliced
• 1 green pepper, sliced in rings
• 1 1/2 cups fresh or frozen corn
• 1/4 cup dry bread crumbs
• 2 teaspoons chopped fresh basil or 1/2 teaspoon dried basil, crushed
• 1/2 teaspoon dried oregano, crushed
• 1 tablespoon vegetable oil
• Chopped fresh parsely, for garnish
• Lemon wedges, for garnish

Cranberry Bread

Overview

Makes 9 x 5" loaf pan; 20 servings

Ingredients

• 1 cup all-purpose flour
• 1 cup whole wheat flour
• 1/2 cup brown sugar
• 1 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon cinnamon
• 1/4 teaspoon ground cloves
• Grated rind of 1 orange
• 3/4 cup orange juice
• 2 egg whites or egg substitute equal to 1 egg
• 1/4 cup tub margarine, melted
• 1 cup firm, fresh cranberries
• 1/2 cup chopped nuts (walnutes, pecans)

Spicy Fish Bites

Overview

Quick and easy to prepare in your microwave.

Ingredients

• 1/3 cup plain low fat yogurt
• 1/2 teaspoon grated lime peel
• 2 tablespoons fresh lime juice
• 1/2 teaspoon ground cumin
• 1/4 teaspoon ground coriander
• 1/4 teaspoon paprika
• 1/8 teaspoon pepper
• 1 pound frozen cod or other white fish
• 4 lime wedges (optional)

Tomatoes Stuffed with Spinach

Overview

Makes about 2 cups; stuffing for 36 cherry tomatoes or mushrooms; 12 servings

Ingredients

• 1/2 cup sodium-reduced, defatted chicken broth
• 1 (10-ounce) package frozen chopped spinach
• 1 small onion, finely chopped
• 3 tablespoons light mayonnaise
• 36 cherry tomatoes or large mushrooms

Fijian Cheesecake

Overview

I was fortunate enough to grab this recipe from the Fijian Facebook website

Ingredients

• 1 1/2 cups graham or oreo biscuits, crumbed
• 1/3 cup salted butter or margarine, melted
• 10 tablespoons Philadelphia cream cheese
• 1 cup white sugar
• 1 tbs vanilla
• 4 eggs

Michi - Fijian Zesty Cooked Fish

Overview

A great little dish to have as a snack or a meal.

Ingredients

• 1 can light coconut
• 1 can solid white albacore tuna, drained (5 OZ/142g)
• 2 tablespoons lemon juice
• 2 fresh chillies, sliced (needs to be hot)
• Quarter of an onion, finely diced
• 4 cloves garlic, sliced thinly

Directions

• Combine ingredients together and serve with cassava

Keywords: Michi, snack, Fiji, Fijian

Broccoli with Garlic

Overview

If you love broccoli and lemon juice together, serve with lemon wedges for squeezing on the broccoli at the table.

Ingredients

• 2 teaspoons olive oil
• 1 pound broccoli, chopped and steamed until tender-crisp
• 3 garlic cloves, minced
• 1/4 teaspoon dried oregano
• 1/4 cup juliened roasted red bell pepper

Directions

• Heat oil in a large nonstick skillet over medium heat
• Saute the broccoli, garlic and oregano until the garlic is golden (about 3 minutes)
• Stir in the roasted pepper
• Cook stirring frequently, until heated through (about 2 minutes)

Keywords: Broccoli with Garlic

Pesto from Scratch

Overview

I normally buy this from the supermarket but found out that it is not all that difficult to make!

Ingredients

• 1/4 cup almonds
• 3 cloves garlic
• 1 and 1/2 cups fresh basil leaves
• 1/2 cup olive oil
• 1 pinch ground nutmeg
• salt and pepper to taste

Directions

• Toast the almonds on a pan
• In a food processor, combine toasted almonds, garlic, basil, olive oil, nutmeg, salt and pepper. Process until a coarse paste is formed.
• Enjoy with your favorite pasta or use as a base for pizza!

Keywords: Pesto

Fish in Shailen's Special Sauce

Overview

This is a great spicy dish that goes great with potatoes and salad.

Vegetarian Chili Bean

Overview

This is a great, low calorie dish which is also quite filling.

Healthy Pizza

Overview

This a great take on a popular recipe that is quick and easy to make. Here is my take on making it healthy so you can enjoy it without the guilt.

Grilled Tilapia with Mango Salsa

Ingredients

• 1/3 cup extra-virgin olive oil
• 1 tablespoon lemon juice
• 1 tablespoon minced fresh parsley
• 1 clove garlic, minced
• 1 teaspoon dried basil
• 1 teaspoon ground black pepper
• 1/2 teaspoon salt
• 2 (6 ounce) tilapia fillets

Nasi Goreng

Nasi Goreng - Indonesian Fried Rice
Overview

This is a great tasting Indonesian dish which will keep you coming back for more!

Cassava Cake

Ingredients

• 2 cups grated cassava
• 1 tablespoons margarine
• 1 cup brown sugar
• 1 cup light coconut milk

Directions

1. Combine cassave, sugar and coconut milk in a bowl.
2. Grease baking tray and add mixture.
3. Pre heat oven to 400 degree farenheight.
4. Bake for 45 minutes.
5. The cake should be firm and moist. If not, bake a little longer.

Tuna Duruka

One of my more favorite dishes, this dish stands out because of the great synergy between the sorghum and tuna, a match made in culinary heaven!

Ingredients

• 2 cloves garlic
• 1/2 small onion, cubed
• 1/2 teaspoon cumin
• 1 small chilli
• 1 can Albacore solid white tuna, drained
• 1 can sorghum stalks (Duruka in Fijian dialect)
• 2 teapsoons curry powder (masala powder)
• 1 teapsoon tumeric
• 1/2 teapsoon salt
• 1 tablespoon olive oil

Directions

1. Heat oil in pan
2. Saute the onions, garlic and chilli
3. Add tumeric and curry powder and saute until fragrant
4. Add the sorghum with salt
5. Cook for 10 minutes on low heat
6. Break down tuna by hand and add to pan. Cook for another 5 minutes
7. Serve with hot roti

Cracker Bruschetta

Ingredients

• 1 cupped chopped ripe tomato
• 1 small slice chopped yellow onion, chopped
• 1/4 teaspoon salt
• 2 Tablespoons 2% fat mild cheddar cheese (or similar), shredded
• 1 green onion, chopped
• 1/2 teaspoon salad vinegar
• 1 teaspoon virgin olive oil
• 1 pack Ritz reduced fat crackers (or similar)

Directions

1. Combine chopped tomato, yellow onion and green onion into a bowl and mix by hand
2. Add salt, vinegar and olive oil and mix further
3. Arrange crackers on a plate and place the mixture on top
4. Top with the shredded cheese
5. Heat in oven for 5 minutes (optional)

Hints: Great for entertaining and kids.

Cracker Bruschetta on top and sardine topped crackers on bottom

Chili Turkey

Ingredients

• 2 pounds ground turkey
  
• 1 (28 ounce) can crushed tomatoes
  
• 1 (15 ounce) can tomato sauce
  
• 1 (15.5 ounce) can kidney beans, rinsed and drained
  
• 1 (15.5 ounce) can pinto beans, rinsed and drained
  
• 1 (15.5 ounce) can black beans, rinsed and drained
  
• 1/2 cup chopped onion
  
• 1 clove garlic, minced
  
• 1/4 cup red wine
  
• 2 tablespoons chili powder
  
• 1 teaspoon ground cumin
  
• 1 teaspoon dried parsley
  
• 1 teaspoon dried oregano
  
• 1/2 teaspoon black pepper
  
• 1/4 teaspoon crushed red pepper flakes (optional)
  
• 2 bay leaves

Abalone in Oyster Sauce

Ingredients

• 1 x 454 g (1 lb) can abalone
• 4 dried Chinese mushrooms
• 12 snow peas or 4 Chinese mustard cabbage leaves
• 4 spring onions

Sri Lankan Crab Curry

(Serves 4-6)

Ingredients

• 2 large crabs
• 3 medium onions, finely chopped
• 6 cloves garlic, finely chopped
• 2 teaspoons finely grated fresh ginger
• 1/2 teaspoon fenugreek seeds
• 10 curry leaves
• 8 cm (3 inch) stick cinnamon
• 1-2 teaspoons chili powder
• 1 teaspoon ground turmeric
• 3 teaspoons salt
• 4 cups thin coconut milk
• 2 tablespoons desiccated coconut
• 1 tablespoon ground rice
• 2 cups thick coconut milk
• 3 tablespoons lemon juice

Spicy Chinese Chicken

Ingredients

• 2 chicken fillets, cubed
  
• 6 button mushrooms, sliced
  
• 12 pieces french bean, sliced
  
• 1 small bell pepper, sliced (also called Capsicum)
  
• 1 small onion, sliced
  
• 6 cloves of garlic, minced
  
• 2 teaspoons ginger, minced
  
• 1 teaspoon shrimp paste
  
• 1 teaspoon fish sauce
  
• 2 tablespoons light soy sauce
  
• 1 tablespoon dark soy sauce
  
• 2 teaspoons chilli paste
  
• 1 teaspoon sesame oil
  
• 1 tablespoon black bean paste
  
• 2 tablespoons chinese cooking wine
  
• 2 tablespoons olive oil