Diet Autumn “Monday”
A soft-boiled egg with a grilled tomato.
Light meal or snack
Tossed Green Salad:
The classic tossed green salad provides a wonderful way to feast on the green leaves that are so important for a healthy diet. Choose as wide a range as possible-different kinds of lettuce including red radicchio, lambs lettuce, oak leaves, cos, iceberg, and butterhead, young spinach or beet greens, and tender young dandelion leaves. They should be thoroughly- and rapidly- washed in cold, salted water, and thoroughly dried: there’s nothing worse than a watery salad. Salad-spinners to the job effortlessly for you and seem to us almost as essential a kitchen gadget as a sharp knife. Put the well-dried leaves in a large bowl, torn- not cut- into manageable pieces.
At this point there are two schools of thought. One school maintains that the oil should be added first, and the leaves tossed gently several times until filmed with the oil. Only then should the lemon juice or vinegar, and the other ingredients such as salt, pepper, chopped garlic, and so on , be added. The other school mixed up the dressing and adds it all in to keep a quantity of dressing ready-made in the refrigerator. The choice is yours.
Tomatoes Stuffed with Cottage Cheese and Tuna: -use low- fat cottage cheese. :
4 beefsteak tomatoes
150g/5oz cottage cheese
150g/5oz tuna in oil, drained
1 anchovy filet
1 tsp capers
1 bunch of fresh parsley, finely chopped (reserve a little for garnishing)
Wash the tomatoes carefully, halve them, and remove most of the pulp, taking care not to pierce the skins.Dust a little salt into them, and reserve. Finely chop the tuna, anchovy, and capers. Mix with the parsley , the reserved tomato pulp, and the cottage cheese. Stuff the tomatoes with this mixture. Sprinkle a little parsley over them.
1 ripe red pepper
1 bunch of radishes
1 small head of red radicchio
Sour Cream Dressing :
150ml / 5oz sour cream
2 tbs lemon juice
1 tsp clear honey
a pinch of paprika
Beat all the ingredients together, or process in a food processor or blender. If the dressing in to accompany a saladd containing fruit, substitute pineapple juice for the lemon juice. )
Wash and slice the tomatoes. Wash, halve, and slice the pepper, removing the small seeds and the woolly inner ribs. Clean and slice the radishes – use the green tops, too, if they are still fresh. Wash and dry the radicchio leaves. Arrange the tomatoes, pepper, and radishes on a bed of shredded lettuce. Drizzle over the dressing, and garnish with the shopped fresh herbs.
If you have a small, uncooked beetroot, peel it, and shred it over the salad at the last moment.
2 medium potatoes
2 large carrots
2 cloves garlic
2 tbs oil
1 tsp cumin seeds
1 fresh green chilli or 1 dried red one
1 tbs fresh curry powder
a few cauliflower florets
1 tbs fresh or frozen peas
a cupful of water
Scrub the potatoes. Boil them until cooked but not too soft. Cool, and cut them into big cubes. Clean and dice the carrots. Clean and slice the courgettes. Finely slice the onion. Chop the garlic.
Heat the oil in a heavy frying-pan, and add the cumin seeds. Let them sizzle briefly. Add the chilli and let it fry for a few seconds, stirring it about. (If you don’t like your food too fiery, slice open the green or red chilli, and shake out the little white seeds. Wash your hands very thoroughly afterwards.) Add the onions and garlic, and let them fry very gently until they are translucent. Stir in the curry powder and saute for a few minutes.
Add the vegetables, , and pour in a cupful of water. Bring to the boil, stir around gently, then cover the pan, and lower the heat. Let the vegetables cook gently together until they are tender. Remove the chilli before serving.
A cucumber salad is pleasantly cooling, served on the side.
A wholewheat roll or slice of bread