Feeling like you want to snack on something in between meals? Try these healthy alternatives:

 

Cottage Cheese Garlic Sauce with Raw Vegetables

(Serves 4)

Ingredients:
  • 200g cottage cheese
  • 2-3 garlic cloves, crushed (more or less to your taste)
  • Himalayan pink salt and ground black pepper
  • Fresh chives, cut in 2 cm pieces
  • 1 tsp lemon juice
  • 1 tbsp olive oil
  • 5-10 drops Stevia natural sweetener
  • 100g mix of raw vegetables of your choice, cut

 

Method:
  1. Spoon the cottage cheese in a high beaker, bowl or food processor.
  2. Add garlic, salt, pepper, chives, lemon juice, olive oil, and sweetener to taste.
  3. Blend with a hand blender or mix in the food processor until it becomes a sauce consistency.
  4. Serve as a dip with the raw vegetables.

 

Nurtitional value per person (50g):
  • Carbohydrates: 2
  • Protein portion: ¼
  • Vegetable portion: 1
Tips:
  • You can make the sauce thinner by adding low fat natural yoghurt. However you might have to add more of the ingredients to keep the taste.
  • If you like , you can also add other ingredients of your choice.
  • This sauce can also be used as a base for a salad dressing.
  • You can also stir it through cooked spinach.
  • Very tasty served with fresh crudites like large orange/red  pepper, cucumber, carrots, celery, cauliflower etc.
  • Can also be used as a barbecue sauce and goes well with fish or meat.

 

Tuna Paté & Walnut and Red Pepper Dip

Walnut and Red Pepper Dip

(Serves 4-6)

This recipe is courtesy of my dear friend Ozlem from Ozlem’s Turkish Table. It is delicious and very moreish. You can keep the dip covered in the fridge for 3-4 days.

Ingredients:
  • 4-5 wholemeal oatcakes weighing about 50g
  • 1/3 of a yellow onion (or less), finely chopped
  • 3 tbsp (Turkish) red pepper paste (or 1 ½ tbsp chilli paste)
  • ½ tbsp concentrated tomato paste
  • 225g walnuts, shelled
  • 2 tsp ground cumin
  • Pinch of Himalayan salt
  • 4 tbsp extra virgin olive oil
  • 1 tbsp water
Method:
  1. Ground the walnuts with the onion, cumin, salt and red pepper and tomato paste in a food processor.
  2. Soak the oatcakes in water for 1-2 minutes and squeeze out the excess water.
  3. Add the oatcakes to the walnut mixture in the food processor.
  4. Add the olive oil and water and blend to make a smooth spread. If it appears too thick, add a little more olive oil.
  5. Place the spread on a small plate or in a bowl.
  6. Serve with wholemeal oatcakes, crackers or pitta bread.

If you want to explore more of Ozlem’s great recipes, please go to her website: www.ozlemsturkishtable.com.

Nutritional Value per person:
  • Carbohydrates: 8
  • Protein portion: 1 ¼
  • Vegetable portion: 1/2

 

Fish Paté

(Serves 2)

Ingredients:
  • 100g tinned tuna in spring water, tinned salmon in olive oil and tinned mackerel or 175g smoked trout or 175g smoked mackerel
  • 60g cottage cheese
  • 1 ½ tbsp freshly squeezed lemon juice
  • Freshly ground black pepper or Himalayan salt to taste
Method:
  1. When using smoked trout or mackerel: remove the skin and bones from both. When using tinned tuna, salmon and mackerel remove from the tin.
  2. In a food processor or with a hand blender, puree the fish with the cottage cheese, lemon juice and salt and pepper to taste until smooth and well blended.
  3. Turn into a bowl and serve with oat cakes, wholemeal crackers or a slice of wholemeal bread.
Nutritional value per person:
  • Carbohydrates:  5, plus 13 if eaten with oat cakes, crackers or bread
  • Protein portion:  1
Tip:

For a coarser consistency you can use a fork but the end result will not be as smooth.

 

Yoghurt and Cheese Scones

Makes 15 pieces and serves 4 to 6 

 

Ingredients:
  • 1 large free range (organic) egg
  • 100ml low fat Greek yoghurt (0% fat)
  • 1 tsp baking powder
  • 10g coconut or almond flour
  • 12g plant based protein powder
  • 100g Emmental cheese or any other mature cheese, grated
  • Himalayan salt and freshly ground black pepper
  • Assorted seeds like pumpkin, caraway, flax seed, sesame seeds …

 

Method:
  1. Preheat the oven to 180C/350F/Gas mark 4.
  2. Line a baking tray with parchment paper.
  3. In a large bowl whisk the egg with the yoghurt.
  4. Add the baking powder, flour, plant based protein powder, a pinch of salt and pepper and grated cheese.
  5. When the batter is smooth, drop 15 scoops of the batter on the baking sheet.
  6. Sprinkle the buns with the seeds and bake them for 15 minutes or until lightly golden.
  7. Leave to cool and serve.
Nutritional Value per scone:
  • Carbohydrates: 0.2
  • Protein portion: 0.5

 

To Better Health,

Leonie x