summer recipe book

1 Peak Health Services

Summer Recipe Book

Peak Health Services

Summer

Recipe Book


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


Summer Recipe Book

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!


Summer Recipe Book

Broccoli and Feta Mini Frittatas


Summer Recipe Book

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!


Summer Recipe Book

Zucchini and Broccoli Slice


Summer Recipe Book

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!


Summer Recipe Book

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


Summer Recipe Book

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.


Summer Recipe Book

Greek Lamb Skewers with Tahini

Sauce and Spinach Pie


Summer Recipe Book

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


Summer Recipe Book

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.


Summer Recipe Book

Ocean Trout and Summer Salad


Summer Recipe Book

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!


Summer Recipe Book

Roast Pumpkin and Bacon Soup


Summer Recipe Book

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.


Summer Recipe Book

Hummus


Summer Recipe Book

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


Summer Recipe Book

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!


Summer Recipe Book

Italian Stirred Omelette

summer recipe book

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