Breakfast Bowl with Blueberry and Quinoa


1/2 cup red quinoa
2 cups unsweetened almond milk, or homemade almond milk
1 teaspoon vanilla extract
1/8 teaspoon salt
2 packets monk fruit extract
2 cups fresh washed blueberries
8 leaves fresh mint, lightly chopped


  1. Place the quinoa in a fine strainer and rinse it well under cold running water. Shake off any excess water. Transfer the quinoa to a blender with the almond milk, vanilla extract, salt, and monk fruit extract. Blend on high to break up the quinoa into smaller pieces, about 30 seconds.
  2. Pour the mixture into a wide-bottomed saucepan and place over medium-high heat. Cook the mixture until simmering, whisking constantly to prevent lumps. Once the mixture has simmered, add half of the blueberries and mix to warm them through, letting them break apart slightly.
  3. Divide the mixture equally among four bowls. Sprinkle the remaining blueberries equally over each bowl and top with the mint.


Look for quinoa flakes on the shelves of your supermarket; then you can skip the blending step.

Makes 4 servings.

Source: The Negative Calorie Diet


Spanish-style Baked Duck with Pears


6 duck portions, either breast or leg pieces
3 tbsp olive oil
1 large onion, thinly sliced
I cinnamon stick, halved
2 thyme sprigs
2 cups chicken stock
3 firm ripe pears
2 garlic cloves, sliced
1/4 cup pine nuts
1/2 tsp saffron strands
2 tbsp raisins
salt and freshly ground black pepper parsley or young thyme sprigs, to garnish
mashed potatoes and green vegetables, to serve (optional)


  1. Preheat the oven to 180°C/350°F.
  2. Fry the duck in 1 tbsp of the oil for about 5 minutes, until the skin is golden. Transfer the duck to an ovenproof dish.
  3. Drain off all but 1 tbsp of the fat in the pan, add the onion and fry for 5 minutes.
  4. Add the cinnamon stick, thyme and stock and bring to the boil. Pour over the duck and bake in the oven for 1-1/4 hours.
  5. Meanwhile, halve the pears and fry quickly in the remaining oil until beginning to turn golden on the cut sides.
  6. Pound the garlic, pine nuts and saffron in a mortar with a pestle to make a thick paste.
  7. Add the paste to the casserole, together with the raisins and pears. Bake for a further 15 minutes until the pears are tender.
  8. Check the seasoning and add salt and pepper to taste, then garnish with parsley or thyme. Serve with mashed potatoes and a green vegetable, if liked.


A good stock is essential for this dish. Buy a large duck (plus two extra duck breasts if you want portions to be generous) and joint it yourself, using the giblets and carcass for stock. Alternatively buy duck portions and a carton of chicken stock.

Makes 6 servings.

Source: Best of Spain

Chestnut Pudding with Brandy Sauce


1 cup candied chestnuts
1/2 cup brown sugar
1-1/4 cups flour
2 tsp baking powder
1 tbsp melted unsalted butter
1/2 cup milk

Brandy Sauce

1/4 cup brandy
1/2 cup unsalted butter
3/4 cup brown sugar


  1. Preheat the oven to 350°F.
  2. To make batter, chop chestnuts coarsely. In a bowl, combine sugar, flour and baking powder and mix in butter, milk and chestnuts. Set aside.
  3. To make sauce, combine brandy, butter and sugar with 1-1/4 cups water in a saucepan and bring to a boil. Simmer for 2 minutes and remove from heat.
  4. Pour sauce into 2-quart shallow casserole and drop in batter by tablespoons. Bake pudding for 35 minutes, until sauce is bubbling and top is firm and lightly browned.
  5. Remove pudding from oven and let stand for 1 hour before serving.
  6. To serve, spoon pudding onto dessert plates and serve with scoop of vanilla ice cream.

Makes 6 to 8 servings.

Source: Met Home magazine

Thai-inspired Pasta Dish with Red Curry, Chicken and Peanut Butter


1/2 (500-g) pkg spaghetti pasta
1/3 cup peanut butter, preferably natural
3 tbsp Thai red curry paste
3 tbsp soy sauce
2 tbsp honey
1 tbsp vegetable oil
1 red onion, thinly sliced
2 skinless, boneless chicken breasts, cut into thin strips
1 head broccoli, cut into bite-sized pieces


  1. Cook pasta, following package directions, 8 to 10 minutes.
  2. Meanwhile, in a small bowl, whisk peanut butter with 1/4 cup water, curry paste, soy and honey.
  3. Heat a large, non-stick frying pan over medium-high. Add oil, then onion and chicken. Stir-fry until chicken is no longer pink, 4 minutes.
  4. Add peanut-butter mixture and reduce heat to medium. Stir frequently until chicken is cooked, about 2 minutes.
  5. Ladle out 1/2 cup pasta water and add to sauce. Add broccoli to pasta water for last minute of cooking. Drain pasta and broccoli, then return to pasta pot.
  6. Stir in chicken mixture until combined. Serve with chopped peanuts if desired.

Makes 4 servings.

Source: Chatelaine magazine

Broiled Trout with Almonds and Sweet Bell Peppers


1-1/2 tablespoons olive oil or canola oil
4 trout fillets, about 1-1/2 pounds total
2 large bell peppers (1 red, 1 yellow)
1/4 cup sliced almonds
4 lemon wedges, to garnish


  1. Preheat the broiler to high. Line a broiler pan with a layer of foil and brush with a little of the oil.
  2. Lay the trout fillets in the middle of the pan, skin side down.
  3. Cut the peppers into 1/2-inch slices and arrange them around the edges of the fish.
  4. Brush the trout and peppers with a little more oil and then broil for 2-3 minutes, or until the fish is firm and opaque.
  5. Turn the fillets over and brush the skin with the remaining oil. Broil for another 2 minutes, or until the skin is bubbling and beginning to crisp.
  6. Sprinkle the almonds over the fish and broil for 30-60 seconds until browned. Transfer to plates and serve the fish skin side up, so the skin can be eaten or discarded, and garnish with lemon wedges.

Cook’s Tip

Watch the almonds closely as they cook — they brown quickly and will taste bitter if they burn. Remove the fish from under the broiler as soon as the almonds are golden.

Makes 4 servings.

Source: Super Foods Cookbook