Page 28 - Fresh Magazine - Summer 2017
P. 28

hel  y & erty




                          DIPS FOR THE WEEK
                          This sweet and savoury hummus has a whole lot   Roasted red onion hummus
                          more going for it than a traditional hummus with
                          the bene t of being low in fat and high in  bre and    MAKES 1 LARGE JAR
                          nutrition. It’s ideal as a spread on wholemeal pitta
                          bread or as a dip for crunchy raw vegetables.
                                                                       1 red onion, thinly   4 garlic cloves, chopped
                                                                         sliced          1½ lemons or limes, juice
                                                                       1 tablespoon maple   only
                                                                         syrup           8 tablespoons water
                                                                       2 x 400g tins of cooked   2 teaspoons salt
                                                                         chickpeas, drained   pinch of cayenne pepper,
                                                                         and rinsed        optional

                                                                        Preheat the oven to 180°C/gas mark 4.
                                                                        Place the sliced onion on a baking tray and drizzle with
                                                                        the maple syrup. Roast in the oven for 15 to 20 minutes,
                                                                        but check after 10 minutes.
                                                                        Blend the rest of the ingredients together in a food
                                                                        processor, then add the roasted onions and blitz to
                                              Gluten free               combine with the hummus base.
                                                                        Store the hummus in the fridge in a sealed airtight
                                                                        container for up to a week, but it freezes well too.

                 Shiitake noodles with ginger and
                                  sesame

                                    SERVES 4
                 5 tablespoons sesame seeds  1cm piece of fresh ginger, peeled
                 400g whole wheat noodles, or   and fi nely chopped
                  brown rice for gluten free  1 medium head of pak choi, fi nely
                 pinch of salt             chopped
                 150g shiitake, oyster or button
                  mushrooms, cut into bite-sized   FOR THE DRESSING
                  pieces                 1 lime, juice only
                 1 bunch of spring onions, fi nely   5 tablespoons soy sauce
                  chopped                2 tablespoons maple syrup
                 2 garlic cloves, fi nely chopped

                 Toast the sesame seeds on a hot   maple syrup spreads evenly
                 dry frying pan with no oil or water   through the dressing.
                 on a high heat. It should take about   Place a wok or large frying pan
                 5 minutes and the seeds will start   on a high heat and leave it until
                 to lightly colour and pop when   it’s really hot. Add a little water,
                 they are ready. Toss the seeds to   then sauté the mushrooms, spring
                 make sure they don’t burn. Transfer   onions, garlic and ginger for about
                 the toasted seeds to a bowl and   5 minutes. Make sure you have
                 set aside.              enough water so the veg doesn’t
                 Put the noodles in a medium-sized   stick, but not so much that it boils.
                 saucepan. Cover with boiling water,   Add the dressing and mix it around
                 add a pinch of salt and cook as per   well, turning the heat down to
                 the packet instructions. Drain and   medium. Add the noodles to the
                                                                              HEALTHY FAST FOOD THY FAST FOOD
                 rinse the cooked noodles until the   pan along with the pak choi and   HEAL
                 water coming out the bottom of   toasted sesame seeds, then turn   This light, fresh meal is quick and easy to make
                 the colander is clear. Set aside.   the heat back up to high. Cook   – truly healthy fast food. It’s worth seeking out
                                                                              shiitake mushrooms, but if you can’t  nd them,
                 Make the dressing by putting the   for a further 2 minutes, stirring   oyster mushrooms or button mushrooms work
                 lime juice, soy sauce and maple   the whole time, until the veg and   just  ne. Do buy the whole wheat noodles,
                 syrup in a cup and whisking   noodles are all hot.           though, as they are much higher in  bre and
                 together with a fork so that the                             will give you more sustained energy.



          26 | FRESH SUMMER 2017



        024 Fresh_Summer 2017_Happy Pear_V18_KJRGB.indd   26                                                17/05/2017   14:31
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