YumFood

MONDAY

BREAKFAST

Porridge, with muesli, raisins and honey
OR Oat bran porridge with berries and almonds with honey
Tea

LUNCH

Vegetable, chicken, or butternut soup
Rye toast to dip
Fresh fruit

DINNER

Salmon with couscous and seasonal vegetables

TUESDAY

BREAKFAST
Plain or Bulgarian yoghurt with chopped dried apricots, walnuts and honey
Tea

LUNCH
Spicy chicken and roasted vegetable tortilla wrap
Tortilla wrap with avo, stir fried veg, fresh salads (chopped lettuce, cucumber and tomato), strips of grilled chicken breast and fresh chopped chilli.
Fresh fruit

DINNER
Beef burgers on wholewheat roll with lettuce, tomato, cucumber, avo, and pan fried mushroom and onion. Top with a little tomato salsa.
Dessert – fresh fruit salad with custard

WEDNESDAY

BREAKFAST
Rye toast with smoked salmon, low fat cream cheese and sliced tomato
Fresh fruit juice

LUNCH
Couscous mixed with chopped vegetables (raw or cooked vegetables, chopped avocado, walnuts or beans), and fresh herbs with low-fat yogurt.
Fresh fruit

DINNER
Roast chicken with baked potatoes and steamed veg. Top with home made gravy

THURSDAY

BREAKFAST
Breakfast smoothie – blend soft fruit (strawberries, banana, pear, papaya etc), low-fat yoghurt, almond/hazelnuts or granola muesli and ice
Rice cakes to snack

LUNCH
Roast beef sandwich on rye bread with rocket leaves, avo, roasted cherry tomatoes and yoghurt, and spice with Himalayan crystal salt and black pepper.
Fresh fruit

DINNER
Chicken fajitas with roasted vegetables
Dessert – baked apple with creme fraiche or custard

FRIDAY

BREAKFAST
Rice cakes or rye crackers topped with hummus / brie cheese / Tsaziki and thinly sliced tomato
Fresh fruit juice

LUNCH
Salad – lettuce, cherry tomato, cucumber, grilled chicken strips, Danish feta, Kalamata olives, sun dried tomatoes, onion sprinkles
Fresh fruit

DINNER
Penne Arabiata with fresh rocket, Danish feta and Kalamata olives
Fresh green side salad
Dessert – Greek yogurt with crushed mixed raw nuts and honey

SATURDAY

BREAKFAST
Boiled egg with whole-wheat toast and pan fried sliced tomato
Tea

LUNCH
Salad – Watercress, spinach and rocket salad with red peppers, red onion, smoked mackerel and a balsamic dressing
Fruit juice

DINNER
Beef or chicken, red pepper and mushroom stir fry

SUNDAY

BREAKFAST
Poached egg, grilled lean bacon, grilled tomatoes and mushrooms and a slice of wholemeal toast
Start or finish with half a pink grapefruit.
Tea

LUNCH
Jacket potato with cottage cheese, chopped cucumber and chives and a large green salad
Cereal bar

DINNER
Lean lamb chops with steamed veg and mashed potato

Roast Salmon and Peppers With Caper Vinaigrette

Serves 4 Hands-On Time: 10m Total Time: 25m
Ingredients:

• 1 cup long-grain white rice
• 2 small red bell peppers, quartered
• 1 fennel bulb, thinly sliced
• 2 tablespoons olive oil
• salt and black pepper
• 1 piece skinless salmon fillet (1 1/4 pounds)
• 1/4 cup fresh flat-leaf parsley, chopped
• tablespoon capers, chopped
• 1 tablespoon red wine vinegar

How to:

• Heat oven to 400° F. Cook the rice according to the package directions.
• Meanwhile, in a large roasting pan, toss the bell peppers, fennel, 1 tablespoon of the oil, ½ tea-spoon salt, and ¼ teaspoon pepper. Roast for 5 minutes.
• Season the salmon with ¼ teaspoon salt and 1?8 teaspoon pepper and nestle it among the vegetables.
• Roast until the salmon is opaque throughout and the vegetables are just tender, 14 to 16 minutes.
• In a small bowl, combine the parsley, capers, vinegar, and the remaining tablespoon of oil. Drizzle over the salmon and rice.

Photograph by: Marcus Nilsson

By Sara Quessenberry,  September 2009, REal Simple.com

Cooking Time:
Prep: 10 minutes, Cook: 10 minutes
Ingredients:

• 12 oz. Sole fillets
• Paprika
• White pepper
• Sea salt (table salt is fine)
• ¼ cup butter, softened
• 1 ½ tbsp Chardonnay (or any white wine)
• ? tsp Garlic, minced

How to:

• Preheat the oven to 375 degrees and lightly oil a baking pan.
• Add the fillets and lightly season with paprika, white pepper, and sea salt.
• Melt the butter in a skillet over medium heat.
• When hot, add the minced garlic and saute until the garlic is lightly browned
• Add the Chardonnay to the pan slowly and reduce heat enough to lightly simmer.
• Bake the sole fillets until the sole is just beginning to flake (about 4-6 minutes).
• Spoon the sauce over the warm fish and serve immediately.

White wine and a touch of garlic accent the delicate taste of sole.

Baked sole with Chardonnay and garlic butter

Recipe from: http://www.professionalrecipes.com/recipes/seafood/baked-sole-wine-garlic-butter.html

Cooking Time:
Prep: 20 minutes, Cook: 12 minutes

Ingredients:

• 3 tbsp Olive oil
• 1 pound Shrimp, large, peeled and deveined
• 2 tsp garlic, minced
• 3 tbsp Basil, fresh, chopped
• 3 tbsp Butter
• 1 pound Linguine (preferably fresh)
• Grated Asiago cheese (as desired)

How to:

• Set a pot to boil for the linguine, adding 1 tbsp of the olive oil and a few dashes of salt to the water.
• Cook the linguine for 7-8 minutes (al dente), stirring every minute.
• While the linguine is cooking, heat a large skillet with remaining olive oil.
• When hot, add the shrimp to the skillet, sauteeing until the shrimp turns pink, about 3-4 minutes.
• Add the garlic and the basil to the saute and cook an additional 2-3 minutes.
• Add the butter, and then toss in the pasta, making sure to coat the pasta with the sauce. Remove from heat.
• Serve immediately and garnish with the Asiago cheese as desired!

Shrimp Linguine with Basil Garlic Butter

Recipe from: http://www.professionalrecipes.com/recipes/pasta/shrimp_linguine_basilgarlic_butter.html

Tom Yum Goong

SOUP TO BOOST YOUR IMMUNE SYSTEM?

Hot and sour prawn or chicken soup – depending which you prefer…

Ingredients:

• 750ml stock
• 1 stick lemon grass, bruised
• 5cm piece of ginger, sliced
• 45ml fish sauce
• 4 red chillies, finely sliced
• 100g shiitake mushrooms
• 350g chicken breast, sliced OR prawns
• Small handful fresh basil
• Small handful fresh coriander
• Small handful spring onions

The how to:

• In a pot, bring the stock to the boil and add lemon grass, ginger, fish sauce and chillies.
• Cook for about 15 minutes and then strain the liquid.
• Bring back up to the boil and add mushrooms and chicken.
• Cook for a further 5 minutes. Remove from the heat and stir in the basil, coriander and spring onions.
• Serve immediately.

(courtesy of The Times)

Neat, clean, tidy but not clinical. In fact, despite the white interior theme throughout, Geisha is actually a pretty comfortable place to relax after work with a glass of good wine, and indulge in the half price sushi special they offer.

If you’re looking for a sushi deal of the century Geisha definitely offers Baluga a good run for its money, not that I could complain about Baluga at that!

My friend Regan and I tucked into our usual spread of avo and tuna rolls topped with calamari tempura; prawn tempura rolls; salmon sashimi, salmon roses, and an additional bean pod dish.

The sushi special drives an incredible bargain, but careful which wines you order as a glass or two could literally triple you bill!
Succulent, fresh, and delicious is how I choose to describe the sushi at Geisha…
As for the noodle dishes… I’m saving that delicacy (if I may call it that) for a whole nother chapter!

Geisha in Green Point

Contact:

Tel: 021 439 0533
47 Main Road
Cape Royal Hotel
Greenpoint
www.geishawokandnoodlebar.com

Not just delicious to eat and healthy, too, there’s also something delightfully pleasing about a row of perfectly rolled sushi or a delicate arrangement of fresh fish. But though the ingredients for making sushi and sashimi at home are increasingly available, there remains the feeling that only professionals are capable of making these elegant Japanese foods successfully.

The simple truth, of course, is that these dishes are surprisingly easy to make, and your own offerings will be just as tempting as many a restaurant serving. A real part of the enjoyment of sushi and sashimi is in their preparation, presentation, and sharing with friends and family.