Healthy Heart Cooking - European

Mediterranean Europe

Europe is the world’s dairy. In no other continent are milk, butter and cheese produced so plentifully and used so prolifically. And together with onions, bread and potatoes, they make up the superstructure of European cookery, at the pinnacle of which stand the rich varieties of meat and fish that prosper in this largely temperate zone. The focal point of any European meal is the main course, be it a leg of roasted lamb, a bubbling beef stew or tureen of steaming seafood; starters and puddings play a secondary role. While there is much diversity, the three-course-meal pattern prevails, as dose the use of knives, forks and spoons. Trade, wars and migration have consistently blurred the regions physical and political boundaries, but throughout the process, the different European peoples have largely succeeded in preserving their own languages, their own cultures and their own foods.

Baked Cod

4 4-6 oz cod fillets

2 fl oz white wine

1 fl oz lemon juice

2 fl oz olive oil

Pepper to taste

½ garlic clove crushed

1 tsp parsley chopped

In a glass or china bowl add the oil, lemon juice, wine, garlic, pepper and parsley, mix with a whisk, then place the cod into the mixture and turn twice so its evenly coated.

Leave in mixture for at least 20 minutes or for best results overnight.

Preheat the oven to 300*f.

Drain the cod but leaving a little marinade on each piece, place onto cookie sheet or ovenproof pan.

Cook the cod for 15 to 20 minuets or until the flesh starts to flake. Remove from the oven and allow resting for 2 minuets (this allows the cod to relax and become tender).

Tandoori rubbed Salmon fillets

4 4-6 oz salmon fillets

2 tsp tandoori spice

Spread the spice over a plate; gently rub each salmon fillet into the spice and then turn.

Cook in a preheated oven at 350*f for 10 to 20 minuets or until the flesh starts to flake.

Organic lentil and vegetable jus

½ small onion finely chopped

1 oz red pepper finely chopped

1 oz yellow pepper finely chopped

1 oz green pepper finely chopped

1 oz carrot finely chopped

1 garlic clove crushed

2-3 oz organic lentils (split peas will work also)

2 fl oz olive oil

1 pt stock (fish, chicken, vegetable or mushroom)

Heat a medium saucepan, then place in the oil and allow to heat. Once the oil is hot add the onion and garlic, cook without colour.

Add the pre-washed lentils and cook slightly, pour in stock and bring to a boil once boiling reduce to a simmer and cover.

When the lentils are almost cooked then add the vegetable dice and stir in.

Check the seasoning and serve hot.

Salmon or Tofu courgette brochettes

8 oz salmon fillet cut into cubes

1 green courgette washed, cut into 1” slices

1 tsp Mrs Dash

4 pre-soaked skewers

Put the courgette on first followed by the salmon and repeat until the skewer is full.

Cook on preheated grill or in the oven turning once or twice.

Vegetable couscous

1 oz onion, diced

1 oz each peppers red and green diced

1 oz carrot, diced

1 oz garlic clove, crushed

1 tsp parsley chopped

1¼ cups boiling water or broth

1cup couscous

2 fl oz olive oil

Preheat a large saucepan add oil and vegetables cook for 1 minute.

Add the boiling water or broth then stir in couscous and return to a boil; turn off the heat and cover. Allow standing 5-6 minutes, fluffing lightly with a fork.

Chickpea curry

1 can chickpeas drained

2 tblsp olive oil

1 onion finely chopped

1 tsp ground cumin

1 tsp ground turmeric

1 tblsp curry powder

Coriander leaves for garnish

2 cups water or broth

1 tsp cornstarch

1 tsp mango chutney

Heat the oil in a large saucepan, add the onion and cook over medium heat for 15 minuets, or until golden brown. Add the spices and curry powder mix well, add 2 cups of water or broth cook for 7-10 minutes, add the chickpeas and stir in and continue to cook for 15 minutes.

Thicken curry with the diluted cornstarch, add mango chutney and continue to cook until thickened. Serve in bowl and garnish with coriander leaves.

Lemon yogurt dressing

8 fl oz plain low fat yogurt

1 lemon (or lime, orange etc)

Peel the lemon, and then dice the rind. Cut the lemon in half and squeeze out the juice into a glass or china bowl and remove any seeds.

Add the lemon zest and yogurt, mix well then chill the dressing.

Grilled Vegetables

1 eggplant sliced thick

1 green pepper deseeded sliced into triangles

1 red pepper deseeded sliced into triangles

1 green courgette sliced thick

1 yellow zucchini sliced thick

1-2 portabella mushroom cut into quarters

Pepper to taste

Place all cut vegetables into a large bowl, sprinkle with pepper and olive oil. Toss lightly. Cook on grill, then place back into bowl cover with plastic wrap, this will soften the vegetables.

Mediterranean



Greek salad rustic style

1 lb tomatoes

8 oz feta cheese

1 small onion, peeled

16 black Kalamata olives, pitted

¼ bunch flat parsley

2 tbsp lemon juice

4-5 tblsp light olive oil

Seasoning

Warm pitta bread, to serve

Cut tomatoes into ½ inch cubes. Put into a large bowl then dice the feta to the same size and add to the tomatoes.

Cut the onion into quarters, then cut each quarter into 4 sections. Scatter over the tomato and cheese; add the olives and parsley leaves.

Pour over the lemon juice and toss very gently to coat. Toss lightly with hands, then add the oil and toss again, season. Serve the salad immediately, with warm pitta bread.

Hummus

13 oz can chickpeas

2 garlic cloves, crushed

2-3 tblsp lemon juice

¼ pt tahini paste

¼ pt olive oil

2-4 tblsp hot water or yogurt

Seasoning, paprika pepper to serve

Drain and rinse chickpeas, place into food processor or blender with garlic, lemon juice, tahini paste. Process to a smooth paste.

Very gradually add the olive oil as if you were making mayonnaise. Stir in the water or yogurt to give the required consistency. Taste and adjust the seasoning, if necessary.

Spoon the hummus into a serving dish and smooth with the back of a spoon. Pour over a little oil and dust with paprika.

Tapenade

7 oz black olives

2 oz anchovy fillets, drained and rinsed

2 tblsp capers, drained

juice of 1 lemon

1-2 garlic cloves, crushed

2 fl oz olive oil

Put the olives, anchovies, capers, lemon juice and garlic into a food processor or blender. With the machine at full speed, pour in the olive oil to produce a course or smooth paste as required. Taste and season with pepper if necessary. Transfer to a screw to jar and pour a little oil on top to cover and seal. Cover with the lid and refrigerate or serve in a dish garnished with parsley sprigs.

Penne pasta salad with pesto dressing

8 oz cooked whole-wheat penne pasta

1½ oz pine nuts

1-2 garlic cloves, crushed

1-2 oz Parmesan cheese, grated

2 oz basil leaves

¼ olive oil

1 red pepper, diced

1 small red onion, finely chopped

Seasoning

Put the pine nuts and garlic into a food processor and process briefly. The pesto should not be totally smooth, but have a slight texture. Add the Parmesan and basil and process briefly.

With the motor running, gradually add the oil through the funnel in a thin stream until it is all incorporated and a thick, slightly runny paste has formed.

Check the seasoning, adding salt and pepper as necessary.

Place the pasta, peppers and onions into a large bowl, pour in the pesto sauce and toss to combine ingredients. Wipe the bowl clean and garnish with basil leaves.

Crudités

2 carrots, pealed sliced into strips

3 celery stalks, sliced into strips

1 of each colour pepper, deseeded then sliced into strips

5 florets of broccoli

5 florets of cauliflower

20 mange touts

20 green beans

Dress the vegetables around a large dish and serve with dips like hummus and Tapenade

Red lentil, pepper and mushroom bake

6 oz split red lentils

1 pt boiling water

3 tblsp olive oil

1 large onion, finely chopped

1 large green pepper, cored, deseeded and diced

6oz mushrooms sliced

1 tsp paprika

1 tblspn tomato puree

Topping

1oz whole-wheat breadcrumbs

1oz chopped nuts, chopped

2oz cheddar cheese, grated

Put lentils into a saucepan and cover with boiling water. Return to the boil, then reduce the heat and simmer gently for about 20 minutes, stirring occasionally, until lentils are tender and all the water has been absorbed.

Lightly oil a 2pt ovenproof dish about 5cm deep. Heat the remaining oil in a large pan and fry the onion until soft but not coloured. Add the green pepper and mushrooms and fry for about 10 minutes on a higher heat to colour the vegetables slightly.

Add the lentils, chilli powder, paprika, tomato puree and salt and pepper to taste. Stir well to combine, and then turn into the dish.

Mix the topping in gradients together and sprinkle over the lentil mixture.

Bake in a preheated oven, 350*f for about 30 minutes until bubbling hot and toasted golden, Serve hot.

Fricassee of mushrooms

4 floz olive oil

1 onion, finely chopped

2 cloves of garlic, minced

2 lbs mixed mushrooms, brushed and cleaned, then sliced

2 tblspn chopped parsley

1 tspn cornstarch

4 floz skimmed milk

6 floz vegetable broth

Season with pepper to taste

Using a frying pan heat the oil, then fry the onions and garlic until soft but not coloured. Add the mushrooms and cover with a lid. Cook over gentle heat for about 10 minutes to draw out their juices. At this stage the mushrooms should stew rather than fry.

Add the parsley and vegetable broth to the mushrooms. Bring to the boil, then cook gently over low heat for a few minutes. Blend cornstarch with a little vegetable broth use to thicken the mushrooms and juices.

Cauliflower and potato stew

12 oz split yellow peas, soaked

3 pts vegetable stock

3 tblspn olive oil

2 onions cut into large dice

2 lb potatoes cut into large dice and washed

1 head of cauliflower cut into florets and stalks removed

2 cloves of garlic crushed

2 tspn turmeric

½ tspn chilli flakes, optional

2 tblspn chopped coriander

4 oz skimmed milk

Rinse the lentils under cold running water, drain and put into a large saucepan with half of the stock. Bring to a boil, then reduce the heat and simmer for 30 minutes until the lentils are soft and all the liquid has been absorbed.

While the lentils are cooking, prepare and cook the vegetables. Heat the oil in a large saucepan; add the onions and fry over a low heat for about 8 minutes, stirring frequently. Add the potatoes and the cauliflower to the pan with the garlic and cook for 1 minute. Stir in the turmeric and chillies, turning and tossing them in the pan. Add the remaining stock and bring to a boil. Reduce the heat and cook gently for 10-15 minutes until the vegetables are almost cooked.

When the lentils are cooked, mash them with a potato masher to form a thick puree, leaving a few whole through the mixture. Add this thick puree to the vegetables and stir well to combine. This will make the stew rich and thick. Season with salt and pepper and cook gently until the vegetables are completely tender and the flavours combined. Stir in the coriander and serve immediately.

Red lentil burgers

Split red lentils or peas

1 ¼ pt boiling water

3 tblsp olive oil

1 onion finely chopped

1 red pepper seeded and chopped

1 tspn chilli flakes, optional

8 oz whole wheat bread crumbs

5 oz low fat cheese

1 tblspn tomato puree

3 tbspn chopped parsley

1 small egg beaten

Oil for frying or baking

Wash the lentils and put them into a large saucepan of boiling water. Return to the boil then reduce the heat to simmer. cook gently for 20-40 minuets until the lentils are pulpy, the liquid has evaporated and the mixture is dry in texture. Stir frequently during cooking to ensure that the lentils do not burn. Spread the cooked lentils on a baking sheet and set aside to cool.

Meanwhile, heat the oil and fry the onion, garlic, pepper and chilli until soft but not coloured, set aside to cool.

In a large bowl, combine the lentils, onion mixture, ½ the breadcrumbs, tomato puree and parsley. Stir well, season and add the beaten egg, then mix to combine.

Divide the mixture into 12 pieces. Dip them in the remaining breadcrumbs and make into burgers about 3 inches in diameter. Heat a little oil in a large frying pan and fry the burgers for about 5-6 minutes until very hot all the way through and brown on both sides. Drain on kitchen paper and serve hot.