Spicy Lamb with Chickpeas

Ingredients

• Olive oil-1-2tbsp
• Lean boneless lamp-450gms
• Onion-1
• Garlic cloves (Crushed)-2
• Water-5cups
• Tomatoes-400gms
• Bay leaf-1
• Dried thyme and oregano-1/2tbsp
• Ground cinnamon (Pinch)
• Ground cumin and turmeric-1/2tbsp
• Harissa-1tsp
• Canned chickpeas-400gms
• Carrot, potato, Zucchini (Diced)-1
• Fresh peas-31/2
• Mint sprigs to garnish

Method

• Heat 1 tablespoon of the oil in a large pan simmer heat and add the lamb in batches if necessary to avoid crowding the pan and cook until evenly browned on all sides adding a little more oil if needed, remove the meat with a slotted spoon.
• Simmer the heat and add the onion and garlic to the pan cook stirring frequently for 1-2 minutes.
• Add the water and return all meat to the pan bring just to a boil skimming off any foam that rises to the surface, simmer the heat and stir in the tomatoes bay leaf thyme, oregano, cinnamon cumin turmeric, and harissa, simmer for about 1 hour, remove and discard the bay leaf.
• Mix chickpeas, carrot, and potato and simmer for 15 minutes add the zucchini and peas and continue simmering for 15-20 minutes 
• Take from the heat and ladle into warmed bowls garnish with mint and serve immediately.

Benefits

• Olive oil (Contains more antioxidants, prevents strokes)
• Lamb (Contain protein , maintenance of muscle mass, improved physical performance)
• Turmeric (Rich in medicinal properties, a natural anti-inflammatory compound, lower risk of heart disease)

Creamy Carrot and Parsnip Soup

Ingredients

Butter-4tbsp

Onion large (chopped)-1

Carrots-450gms

Parsnips large (Chopped)-2

Grated fresh ginger-1tbsp

Grated orange zest-1tbsp

Vegetable stock -2cups

Light cream-1/2 cup

Salt and pepper

Fresh cilantro sprigs to garnish

Method

• Melt the butter in a large pan over low heat, add the onion and cook, stirring for 3 minutes, until slightly softened, add the carrots and parsnips, cover the pan and cook stirring occasionally for about 15minutes until the vegetables cooked a little.
• Mix ginger, orange zest, and stock bring to a boil then reduce the heat, cover the pan and simmer for 30-35minutes, until the vegetables are tender remove the soup from the heat and let cool for 10minutes.
• Shift the soup to a food processor and process until smooth, return the soup to the rinsed out pan stir in the cream, and season to taste with salt and pepper, warm through gently over low heat.
• Remove from the heat and ladle into warmed bowls, decorate with pepper and cilantro sprigs and serve immediately.

      Benefits

• Carrot is mainly composed of water and carbohydrates, fiber, starch and sugar, weight loss, eye health.
• Parsnips rich in dietary fiber, vitamin c, good for the heart, prevent cancer
• Ginger reduces muscle pain, contain medicinal properties

Pea and Bean Soup

Ingredients

• Olive oil-11/2
• Bunch scallions (chopped)-1
• Celery stalk large (Chopped)-1
• Garlic clove (Crushed)-1
• Starchy potato-1
• Potato (Peeled and diced)-150gm
• Vegetable stock-5cups
• Bay leaf-1
• Peas-150gm
• Canned flageolets (Drained and rinsed)-400gm
• Salt and pepper
• Mint (To garnish)
• Mixed-grain bread rolls to serve

Method

• Boil the oil in a pan over medium flame, add the scallions, celery, and garlic and cook stirring for about 3mintes, add the potato and stir for an additional minute.
• Put the stock and bay leaf, season to taste with salt and pepper and bring to a boil, stirring minimize the heat to low cover the pan and simmer for 20mintes.
• Add the peas and flageolets and return the soup to a boil, minimize the heat re-cover the pan and continue to simmer until the peas are tender.
• Separate and discard the bay leaf then transfer the soup to a food processor or blender and process until smooth place a metal strainer over the rinsed out pan use a wooden spoon to push the soup through the strainer.
• Reheat lightly and season to taste with salt and pepper remove from the heat and ladle into warmed bowls sprinkle with mint and serve immediately with bread rolls.

Benefits

• Olive oil (Protective against heart disease, prevent strokes, antioxidants, reduce diabetes risk)
• Scallions (Low calories, fat-free, rich in fiber, iron)
• Potato (Rich in vitamin c, fiber, iron, antioxidants, control blood sugar)
• Pepper (Rich in potassium, digest foods, break down of fat cells)
• Pea (Rich in manganese, copper, high nutrition)

Chunky Potato and Beef Soup

Ingredients

Vegetable oil -2tbsp

Lean braising streak (cut into strips) -8

Potatoes (Halved)

Carrot (Diced)-1

Celery stalks (Sliced)-2

Leeks (Sliced)-2

Beef stock -31/2cups

Baby corn (Sliced) -8

Bouquet garni -1

Dry sherry-2tbsp

Salt and pepper

Fresh parsley (Chopped)

Method

• Heat the vegetable oil in a large pan, add the strips of meat to the pan and cook for 3 minutes turning constantly , include the potatoes, carrot, celery and leeks to the pan cook for an additional 5 minutes, stirring.
• Add the beef stock into the pan and bring to a boil, reduce the heat until the liquid is simmering, then add the baby corn and the bouquet garni , cook for an additional 20 minutes.
• Take off from the heat and remove and discard the bouquets garni, stir the dry sherry into the soup season to taste with salt and pepper.
• Ladle the soup into warmed bowls, garnish with chopped parsley and serve immediately. 

       Benefits 

• Beef (Provides master antioxidant, preventing illness, reduce chronic diseases, high protein).
• Potato (No fat, rich in fiber, magnesium, antioxidants, maintain bone structure and strength).
• Vegetable oil (Decrease heart disease, breast cancer, boost immune system, and promotes growth).