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  quote[0]=" <h1>Healthy Recipes: Fish Fillets with Chermoula</h1> <h2><strong>Recipes Ingredients</strong></h2> <p>* 4 fish fillets<br /> * lime or lemon wedges to serve</p> <p><strong>Chermoula Marinade:</strong></p> <p>* 1/2cup fresh coriander leaves<br /> * 3 large cloves garlic<br /> * 1 level teaspoon mild paprika<br /> * 1/4 Spanish (red) onion, peeled and roughly chopped<br /> * 1 red chilli, seeded and roughly chopped<br /> * 2 level tablespoons lime or lemon juice<br /> * 1/4 cup fresh parsley leaves<br /> * 3 level teaspoons ground cumin<br /> * 1/4 level teaspoon hot paprika</p> <h2>Recipes Instructions</h2> <p>Put all the ingredients for the marinade into a food processor and process until finely chopped. Put the marinade into a shallow dish. Add fish fillets and coat well with the mixture. Cover and refrigerate for two hours or overnight. Heat a large pan, add the fish and cook gently until just cooked through but still moist, turning once to ensure even cooking. Serve the fish with lime or lemon wedges and accompany with potato wedges (Trim Kitchen Cookbook) freshly steamed green beans and a tossed salad.</p> "
  quote[1]=" <h1>Healthy Recipes: Broccoli and Apple Soup</h1> <h2>Recipes Ingredients</h2> <p>* 1 large Granny Smith apple (roughly chopped)<br> * 1 head of broccoli (roughly chopped)<br> * 1 onion (roughly chopped)<br> * a clove of garlic crushed<br> * 1 teaspoon minced coriander (use fresh if you have it)<br> * 4 cups of vegetable stock (Campbell s Real Stock)<br> * pepper to taste</p> <h2>Recipes Instructions</h2> <p>Dry fry onion, garlic and coriander until the onion is transparent. Add all other ingredients, cook until broccoli and apple are soft. Place in blender and process until even consistency. Garnish with non-fat yoghurt and fresh coriander and serve with a wholemeal roll.</p> "
  quote[2]=" <h1>Healthy Recipes: Italian Polenta with Mushroom Sauce</h1> <h2>Recipes Ingredients</h2> <p>* 2 cups instant polenta</p> <p><strong>For the mushroom sauce:</strong></p> <p>* 20gm dried mushrooms<br> * 1 tablespoon tomato paste<br> * 2 teaspoons red wine vinegar<br> * black pepper<br> * 4 cloves garlic, roughly chopped<br> * 2 teaspoons dried thyme<br> * 1 kgm button or chestnut mushrooms (a mixture of the two, thickly sliced)</p> <h2>Recipes Instructions</h2> <p>To garnish: Chopped fresh parsley and springs of fresh thyme</p> <p>Put the dried mushrooms into a heatproof bowl, cover with boiling water and leave to soak for thirty minutes. Dry fry the garlic, then add the fresh mushrooms and continue stir frying for ten minutes or until wilted. Strain the soaking liquid off the fried mushrooms and add Ľ cup to the cooked mushrooms. Roughly chop the dehydrated mushrooms and add to the pan with the tomato paste, thyme and vinegar. Season to taste and simmer for twenty minutes to make a thick, richly flavored sauce. Meanwhile, put the polenta into large saucepan and pour in six cups of water, whisking continuously to prevent any lumps. Bring the mixture to the boil, then simmer for ten minutes, stirring frequently until firm but not stiff. Arrange spoonfuls of the polenta on individual plates, spoon the mushroom sauce alongside and garnish with parsley and thyme. Serves 4.</p> "
  quote[3]=" <h1>Healthy Recipes: Corn and Asparagus Pies</h1> <h2>Recipes Ingredients</h2> <p>* 6 sheets filo pastry<br> * 420gm corn kernels, drained<br> * 340gm can asparagus cut and tips, drained<br> * 1 tablespoon grated parmesan<br> * 3 eggs, beaten<br> * 1 teaspoon Dijon mustard<br> * 3 tablespoons light sour cream<br> * 1 red capsicum, finely chopped</p> <h2>Recipes Instructions</h2> <p>Lightly spray one sheet pastry with cooking oil and place second sheet on top and spray. Fold in half and then cut into two and fold in half again = 8 thicknesses. Repeat with remaining pastry. Gently press prepared pastry sheets into each cup of a six cup large muffin pan. In a large bowl, combine corn kernels, asparagus cuts and tips, cheese, eggs, mustard, light sour cream and red capsicum. Season with pepper. Spoon mixture evenly into pastry cases. Bake in a pre heated oven at 200C for 20-25 minutes. Serve warm or cold. Serves 6.</p> "
  quote[4]=" <h1>Healthy Recipes: Baked Potato Salad with Cumin and Yoghurt Dressing</h1> <h2>Recipes Ingredients</h2> <p>* 5 small baking potatoes, scrubbed<br> * 125gm mixed salad leaves</p> <p><strong>For the dressing:</strong></p> <p>* 1/4 teaspoon ground cumin<br> * 100gm low fat firm yoghurt<br> * juice of half a lemon</p> <h2>Recipes Instructions</h2> <p>Heat the oven to 200C. Place the potatoes on a baking tray and cook for 50-55 minutes until soft when squeezed and crisp on the outside. Meanwhile, to make the dressing, place the cumin in a small ovenproof dish, such as a ramekin and toast in the hot oven for no more than two minutes while the potatoes are baking. Do not let it burn. Remove from the oven and leave to cool. Stir together with cooled cumin, lemon juice and yoghurt in a small bowl and add pepper to taste. Cover and chill. Arrange the salad leaves on serving plates. When the potatoes are done remove from the oven and using an oven mitt for protection, quarter lengthways into wedges. Put five potato wedges on each plate. Drizzle the potatoes with the dressing and serve immediately.</p> "
  quote[5]=" <h1>Healthy Recipes: San Choy Bow</h1> <h2>Recipes Ingredients</h2> <p>* 3 green onions finely chopped<br> * 2 teaspoons grated ginger<br> * 200gm firm tofu<br> * 1/3 cup chopped water chestnuts<br> * 2 tablespoons chopped bamboo shoots<br> * 1/4 stick of celery finely chopped<br> * 1 tablespoon light soy sauce<br> * 1/4 tablespoon oyster sauce<br> * 17 witlof leaves or lettuce leaves<br> * vermicelli rice noodles, optional, to serve</p> <h2>Recipes Instructions</h2> <p>Dry fry green onion and ginger and cook over low heat until onion is soft. Add water chestnuts, bamboo shoots and celery and cook for two minutes. Gently fold through chopped tofu. Stir in sauces and cook until sauce has reduced. Spoon filling into witlof leaves and serve on a bed of vermicelli rice noodles. Serves 4.</p> "
  quote[6]=" <h1>Healthy Recipes: Chicken and Vegetable Slice</h1> <h2>Recipes Ingredients</h2> <p>* 200gms skinless breast chicken <br> * 2 tablespoons low fat yoghurt</p> <p>Roll chicken in yoghurt and bake on oven tray lined with baking paper at 240C for thirty minutes or until cooked.</p> <p><strong>Vegetable slice</strong></p> <p>* 6 cups colourful vegetables of choice<br> * 1 egg<br> * 1 tablespoon plain low fat yoghurt<br> * spices of choice to taste<br> * 1 peach or 1/8 rock melon</p> <h2>Recipes Instructions</h2> <p>Puree yoghurt, egg, melon and spices and pour half in baking dish. Puree cooked vegetables and spread over egg/yoghurt mix. Top with other half of egg yoghurt mix and bake for 15-20 minutes at 180C or until almost set. Let sit for five minutes, cut in slices and serve with sliced chicken. Serves 2.</p> "
  quote[7]=" <h1>Healthy Recipes: Crunchy Tuna Bake</h1> <h2>Recipes Ingredients</h2> <p>* 8 slices wholegrain bread, crusts removed<br> * sandwich pickle or spreadable sweet mustard<br> * 425 gms drained canned tuna, in spring water<br> * 1/4 tablespoons chopped chives<br> * 1/4 tablespoons chopped parsley<br> * freshly ground black pepper<br> * 2 cups Carnation Light<br> * 2 egg whites<br> * 1 tablespoons grated parmesan</p> <h2>Recipes Instructions</h2> <p>Lightly flatten each slice of bread with rolling pin, spread thinly with mustard. Mix tuna, chives, parsley and pepper, spread evenly onto the bread. Roll up each slice and place in a single layer in a lightly sprayed oven proof dish. Beat together milk and egg whites, pour over bread rolls and sprinkle with grated cheese. Bake in pre-heated oven for 180C for 30 minutes. Cut into portions and serve with salad.</p> "
  quote[8]=" <h1>Healthy Recipes: Tuna Kebabs</h1> <h2>Recipes Ingredients</h2> <p>* 500gms tuna fillet, cut into four centimetre cubes<br> * 8 stalks of rosemary, about 20 centimetres long, with leaves<br> * 3-4 gloves garlic, crushed<br> * 3 tomatoes, seeded and chopped<br> * 2 x 300gm can chickpeas<br> * 1/3 cup chopped fresh parsley<br> * 2-3 small red chillies, seeded and finely chopped<br> * 1 red onion, finely chopped<br> * 1/4 cup white wine or water<br> * 1/4 cup chopped fresh oregano<br> * lemon wedges, to serve <br> </p> <h2>Recipes Instructions</h2> <p>Dry fry chilli, garlic, and red onion in a non stick pan and stir for five minutes, or until softened. Add the tomato and wine or water. Cook over low heat for ten minutes, or until the mixture is soft, pulpy and the liquid has evaporated. Stir in the rinsed chickpeas, oregano and parsley. Season. Heat a grill or barbecue plate. Thread the tuna onto the rosemary stalks, lightly spray with oil then cook, for three minutes on each side. Do not overcook or the tuna will fall apart. Serve with the chickpeas and lemon, and a large mixed salad. Serves 6.</p> "
  quote[9]=" <h1>Healthy Recipes: Artichoke Pizza</h1> <h2>Recipes Ingredients</h2> <p>* 1 large pizza base<br> * 3 medium Spanish onions, sliced<br> * Provisto Sugo<br> * 3 tomatoes, seeded and chopped<br> * 4 sundried tomatoes, sliced finely<br> * 1 can artichoke hearts, drained and cut in half<br> * 6 fresh sage leaves<br> * black pepper<br> </p> <h2>Recipes Instructions</h2> <p>Pre-heat oven according to pizza base instructions. Saute onions in a non-stick pan, stir in Provisto Sugo and sundried tomatoes. Add artichokes carefully and cook gently, just to warm through. Tip contents of pan over pizza base and tuck in sage leaves. Bake for 10-12 minutes. Serve with a green salad for a tasty weekend lunch. Serves 6.</p> "
  quote[10]=" <h1>Healthy Recipes: Pork and Lettuce Rolls</h1> <h2>Recipes Ingredients</h2> <p>* 250gms lean mince pork<br> * 155mgs can crab (optional)<br> * 60gms dried mushrooms<br> * 6 shallots or spring onions<br> * 155gms can water chestnuts<br> * 155gm can bamboo shoots<br> * few drops sesame oil (for flavour only)<br> * 1 tablespoon light soy sauce<br> * 1 teaspoon oyster sauce<br> * 1 tablespoon dry sherry<br> * 8 large lettuce leaves (Iceberg or Cos)<br> </p> <h2>Recipes Instructions</h2> <p>Cover mushrooms with boiling water, stand 30 minutes. Drain, remove stems and chop. Chop water chestnuts, bamboo shoots and shallots finely. Heat wok. Add pork and crab. Stir well and cook until browned. Add vegetables and cook for one minute. Combine sesame oil, soy sauce, oyster sauce and sherry. Add to pan, toss until well combined. Remove from heat. Put heaped tablespoons or pork mixture into lettuce leaf. Fold and roll up and serve immediately. Makes approximately eight rolls. Serves 4.</p> "
  
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