GOOD FOR YOU

Often cocktail food can present a challenge for those who are concerned with diet for health reasons. The recipes listed can be helpful for those times when you might be entertaining people:
a cocktail function or a party.
The recipes included here are all GOOD FOR YOU.
The ingredients are low in saturated fat.
For this reason meat and dairy products are excluded along with egg yolks and some other ingredients that are high in saturated fat such as palm oil, coconut oil and coconut products.
Seafood is included as it is helpful in increasing Omega 3 intake recognised as having anti- inflamatory qualities and helpful in promoting a strong immune system.
Oils used are mostly intended to be used sparingly. You may find you can use less than the quantities specified.
The good oils are olive, canola, sunflower and safflower seed oil.
ENJOY

GINGER BEER BATTERED FISH

Flour 1 cup
Cornflour 2 tablespoons
Baking powder ½ teaspoons
Salt
Ginger Beer 1 ¼ cups
Egg whites 2 beaten to soft peaks
Flat leaf parsley 3 tablespoons
Flour ½ cup seasoned with salt and freshly ground pepper
Firm fish 450gm cut into bites size cubes
Canola oil ½ cup
Freshly ground pepper
Lemon or lime wedges to serve

• Combine the flour, cornflour, baking powder and ½ teaspoon of salt
• Add ginger beer and whisk the batter until smooth
• Fold in the egg whites gently until just combined
• Place parsley on one plate and the flour on a second
• Dip the fish in the parsley to cover all sides then in seasoned flour
• Heat oil in a heavy-based frying pan over a medium heat until it sizzles when you drop in ½ teaspoon of batter.
• In small batches dip the herbed a floured fish cubes into the ginger beer batters and place immediately into the frying pan.
• Fry for 3-4 minutes on each side or until the batter is golden and the fish is cooked is cooked through. Cooking time will depend on the thickness of the fish pieces.
• Transfer the fish to an oven tray lined with paper towels.
• Place in a oven 150℃ to keep warm
• Serve with lemon or lime wedges and serve with cashew dipping sauce
  
  Makes about 24 pieces and serves 6

CASHEW DIPPING SAUCE

Garlic I clove crushed
Cashews ¼ cup crushed & toasted
Sherry vinegar 1 teaspoon
Lemon Juice 2 tablespoons
Honey 1 teaspoon warmed to liquid
Salt ½ teaspoon salt
Olive oil ¼ cup extra virgin oil
Tomato 1 medium, skinned seeded and diced
• Place the garlic, cashews, vinegar, lemon juice , honey and salt in a food processor
• Process until the nuts are coarsely chopped
• With the processor still running slowly pour in the oil until well combined
• Pour into a small bowl , add the tomato and stir to combine
• Serve at room temperature
Makes 200ml

TAHINI SALAD SAUCE

Tahini Salad

Garlic 2 cloves
Salt
Tahini ¼ cup
White wine vinegar 1 tablespoon
Lemon Juice 1
Water ½ cup
Cumin ½ teaspoon
Parsley ½ cup chopped

• Crush garlic cloves with ½ teaspoon of salt
• Place the Tahini in a mixing bowl and mix well. This preliminary beating reduces the strong flavour of the Tahini
• Beat the garlic and vinegar
• Gradually add the lemon juice alternately with the water.
• To make the cream salad of good consistency add enough lemon juice to make the Tahini very think before adding water.
• This way you have more scope in adjusting flavour and consistency of the sauce
• Add salt to taste and more lemon juice if a sharper sauce is required
• Blend in cumin ,parsley and chilli as required

PESTO INFUSED PRAWNS

Can be served as a starter or as cocktail food.

Serves 4

Green King Prawns 16 (peeled de-veined with tails left on)
Bamboo skewers 8(soaked in water for 30 minutes)
Pesto ( see below )
Olive oil spray
Ground black pepper

• Put the prawns in a bowl with the pesto, coat well and marinate in the refrigerator for 1 hour
• Thread two prawns onto each skewer and place on a plate.
• Cover with the pesto. cover with plastic wrap and let it sit for 4 hours in the refrigerator
• Spray a medium –hot flat plate with oil (on barbeque) or grill
• Sprinkle with pepper and baste with pesto once.
• Turn twice during the cooking

Serve on a platter with napkins.

PESTO

Blend lightly 2 to three tablespoons of toasted pine nuts with three to four stems of basil. Remove leaves from stems and place pine nuts together with nuts in blender with some olive oil.

GUACOMOLE

Avocado 1 large ripe fruit
Lime juice 1 tbsp fresh lime juice
Tomato 1 medium skinned and chopped
Garlic 1 small clove crushed
Spring onions 2 chopped
Chilli powder: a pinch
Salt and pepper to taste

• Skin and stone the avocado and chop the flesh into a bowl
• Quickly mix with the lime juice
• Mash together with the rest of the ingredients
• Season to taste

BLACK OLIVE TAPENADE

Garlic 2 to 3 cloves
Flat leafed parsley 2/1 cup
Fresh basil leaves 2 tablespoon
Black pepper 1 teaspoon
Kalamata olives stoned.2 cups
Capers 1 tablespoon
Anchovy fillets 8
Olive oil 1/3 cup
• Puree all ingredients to a smooth paste in a food processor adding a little more oil if necessary
• Stores in refrigerator for a week

VEGETARIAN RICE PAPER ROLLS

Vegetarian rice paper rolls

Makes 12 rolls
1 packet large rice paper sheets
2 cups of cooked vermicelli noodles
2 cups of watercress, washed trimmed and dressed with juice of one lime
1 cup grated carrot
1/2 cup of sliced spring onion
1/2 cup chopped fresh mint and coriander
¼ cup of dry roasted chopped peanuts.

Dipping sauce
¼ cup of mirin
1/4 cup tamari
1 tbs sesame seeds
Juice ¼ lemon

Prepare the ingredients and arrange in separate bowls on the workbench. Combine the dipping sauce ingredient and put into small bowls for dipping.

Fill large bowl with hot water and working with one sheet of rice paper at a time, dip it into the hot water and soak for a moment, remove and lay either directly in the work surface or on a folded tea towel.
Lay a small amount of the noodles in the centre of the rice paper leaving the sides free to fold them into a parcel
Arrange watercress, carrot, spring onion, herbs and small sprinkling of chopped peanuts over the noodles being careful not to over fill them.
Fold the front edge of the rice paper over the filling then fold the side edges in toward the centre. Tuck the sides and roll up into a neat cylinder parcel. Continue until all the filling ingredients have been used.
Serve on a platter with the dipping sauce.

SPINACH MUSHROOM FILO TRIANGLES

Frozen spinach 2 packets (or the equivalent in fresh spinach)
Olive Oil 1 tablespoon plus oil for brushing
Onion 1 finely diced
Garlic 2 cloves finely diced
Whit mushroom 2 cups chopped
Silken tofu drained 1 300 gm packet
Lemon juice 1 tablespoon
Salt 1 teaspoon
Freshly ground pepper ½ teaspoon
Pinch of nutmeg
Filo pastry one packet.

• Cook spinach and drain. Squeeze the excess water and remove ( you can use a clean tea towel or fine sieve.)
• Heat oil in large skillet. Add onions and cook until softened
• Add spinach cooking until moister is absorbed
• Transfer to a food processor . Add tofu, lemon juice salt pepper and nutmeg
• Preheat oven to 375 degrees F
• Take ½ the filo keeping the remainder wrapped
• Cut the pastry lengthways into thirds
• Place the first strip on a flat surface covering the remainder with a clean damp towel
• Place a spoonful of filling in the corner of the pastry and fold in triangle shape. Continue folding as if a flag until you end up with a small triangular packet.
• Place on lightly oil baking sheet ( alternatively lined with baking paper) and brush with oil.
• Repeat to use the filling
• Bake until golden brown ( about 15 minutes)
• Serve at room temperature

FRESH SPRING ROLLS & DIPPING SAUCE

8 Rice papers
2 lettuce leaves roughly shredded
8 cooked prawns peeled and cut in half lengthwise
2 spring onions cut very thinly on the diagonal
1 Lebanese cucumber shredded very finely
Half carrot shredded very finely
Half cup of bean sprouts
2 tsp garlic, crushed
I tbsp pickled ginger finely shredded
16 lengths of garlic chives.

1. Dunk the rice paper wrappers briefly in warm water and then lay them out on a bench
2. Place a small amount of lettuce followed by the prawns, followed by a small amount of other fillings except the chives, towards the end closest to you..
3. Tuck the sides and then do one roll. Then place the two sections of garlic chives, leaving about 2 cm hanging out. Roll up firmly and neatly.
4. Serve with a dipping sauce.

You can vary the fillings, make them vegetarian or use different protein fillings. Chinese roast pork and chicken work well.

BROAD BEAN PATTIES

Dried Broad beans 2cups
Water
Spring onions 1 cup chopped
Parsley ¼ cup chopped
Corianders leaves 2 tablespoons chopped
Garlic 3 cloves
Salt 1 ½ teaspoons
Pepper freshly ground
Hot chilli pepper ¼ teaspoon
Bi carbonate ¼ teaspoon
Sesame seeds optional
Oil for frying
• Place beans in a bowl and cover well with cold water. Leave to soak for 2 days changing the water 2 to 3 times
• Drain the beans and remove the skins by pressing each firmly with fingers, the beans should pop out otherwise tear skin and squeeze
• Pass the clean beans through a food grinder combine with spring onion , parsley, coriander, garlic, salt , pepper and soda Pas through the grinder twice more and knead inot a past
• Let the mixture rest for 30 minutes
• With wet hands shape about a tablespoon of mixture into think patties about 4 cm in diameter,. Dip each side in sesame seeds if desired
• Place on a tray and leave at room temperature for about 20 minutes
• Heat oil to about 180 degree F or until a cube of bread turns golden in about a minute
• Fry each of the patties a few at a time until golden brown . each should take about 5 minutes
• Drain on paper towels
• Serve hot with flat bread and tahini salad
For a main dish the pattied can be serves with an assorted mix of salald vegetables such as tomato, cucumbers capsicum and lettuce

TOFU VEGEBURGERS

Tofu 450 g (1 lb) firm
Olive oil 5 tablespoons
Spring onions 3cut finely into rings
Mushrooms 4 large diced
Carrot 1 diced finely
Celery 2 tablespoons finely diced.
Chillies green ½ to 2 chillies (as preferred) finely chopped
Coriander fresh 4 tablespoons
Soy sauce 2 tablespoons
Pepper freshly ground
2 egg whites
Dried bread crumbs about 8 tablespoons

• Put the tofu in a double layer of kitchen paper. Cover with another double layer.
• Put a large board or large plate on top and put weight on top of that.
• Leave for about an hour
• Crumble the tofu into a bowl, mashing and crumbling it further until it is like mince meat.
• Fry spring onions, carrot, celery and chilli for about 3 minutes.
• Add the coriander soy sauce and pepper and mix well
• Add the egg whites and about 5 tablespoons of bread crumbs
• Mix well until the mix can hold shape.
• Shape patties and dip in remaining bread crumbs.
• Refrigerate for 3 to 4 hours if you do not want to cook them immediately
• Fry in oil on medium heat cooking 3-4 minutes each side or until they are well browned.
• Drain on Kitchen paper.