Hemp spaghetti with seafood

Ingredients:

• 1 tbsp olive oil
• 1 onion, chopped
• 2 garlic cloves, chopped
• 1 tbsp paprika
• 400g can of chopped tomatoes
• 1l chicken stock (from cube)
• 300g hemp spaghetti, roughly broken
• 400g pack frozen seafood mix, defrosted
• handful of parsley, chopped
• lemon wedges to serve

Directions:

• Heat the oil in a large frying pan and cook the onion and garlic over a medium heat for 5 min until soft. Add the paprika, tomatoes and stock, then bring to the boil.
• Turn down the heat to a simmer, stir in the pasta and cook for 7 mins, stirring occasionally to stop the pasta from sticking. Stir in the seafood, cook for 3 mins more until it’s all heated through and the pasta is cooked, then season to taste. Sprinkle with parsley and serve with lemon wedges.

Calories: 270

Serves: 2

Time: 30 minutes

Health Benefits: Hemp seeds can contribute to heart health and lower blood pressure; can reduce anxiety and depression symptoms, induce weight loss as appetite suppressant, helps digestion, prevents cancer etc.

Smoked turkey, avocado and mango salad

Ingredients:

• 1 big mango
• 2 avocados
• 1 lemon, squeezed
• 300g smoked turkey
• 200g mixed salad leaves
• 2 tbsp pine nuts

Ingredients for dressing:

• 2 tbsp orange juice
• 2 tbsp lemon juice
• 1 tbsp mustard
• 2 tbsp olive oil
• salt and pepper

Directions:

• Peel the mango and cut into thin slices. Arrange on two serving plates.
• Halve the avocados and remove the stone. Peel off the skin and slice the flesh into strips. Squeeze over a little lemon juice to stop the flesh discoloring, then arrange over the mango slices.
• Cut the turkey into thin slices and divide between the plates. Pile the salad
• For the dressing, whisk the ingredients together in a bowl, seasoning with salt and pepper to taste. Spoon the dressing over the salad and serve, topped with a handful of toasted pine nuts

Calories: 290

Serves: 2

Time: 25 minutes

Health Benefits: Mango fights cancer, is a skin cleanser, is aphrodisiac, promotes good eye sight , helps digestion, prevents heat stroke etc.  

Meatballs with chickpea mash

Ingredients for meatballs:

• 500g lean pork and beef mince
• 1 onion, chopped
• 1 carrot, finely grated
• 6 garlic cloves, crushed
• 1 tbsp dried oregano
• 1 egg
• Salt and pepper
• Olive oil

Ingredients for tomatoes sauce:

• 400g can chopped tomatoes
• 1 onion, chopped
• 4 garlic cloves, crushed
• 100ml red wine
• 2tbsp olive oil
• 200ml water

Directions meatballs:

• Put the meat in a large bowl , add the garlic, onion, carrot, egg, oregano, salt and pepper
• Mix and shape the mixture into small balls
• Add the oil to a pan and fry the meatballs over medium heat for 10 minutes turning them around until they become slightly brown, remove from the pan to a plate
• For the tomatoes sauce, add the 2 tbsp of oil to a pan and fry the onion for 4 min, and the garlic and fry for 1 min.  Add the tomatoes, red wine and water and cook for 5 min
• Add the meatballs to the sauce and bring to simmer, cover and cook for 20-30 min stirring from time to time until the sauce becomes thick

Ingredients chickpea mash:

• 400g canned chickpeas
• 4 cloves garlic, chopped
• 4 tbsp skimmed milk
• 2 tbsp olive oil
• 4 tbsp fresh coriander
• Salt and pepper

Directions chickpea mash:

• Add the oil to a pan and fry the garlic for 2 min, add the chickpeas and milk, cook for a few minutes
• Transfer to a food processor, add coriander and blend until smooth
• Season and serve

Calories: 380

Serves: 4

Time: 55 minutes

Health benefits: Chickpeas are a good source of protein for vegetarians, can help lower the cholesterol, stabilize blood sugar, boost metabolism, for women can lower the risk of breast cancer etc. 

Asparagus and smoked salmon egg dippers

Ingredients:

• 200g asparagus
• 2 eggs
• 100g smoked salmon

Directions:

• Bring a pan to a boil and leave the asparagus for 5 min in the water until bright green
• Place the egg in boiling water for 6 minutes and remove
• Cut the smoked salmon into strips and wrap them around the asparagus, place in a plate together with the egg

                                                           

Calories:120

Serves: 2

Time: 15 minutes

Health benefits: Prevents acne, arthritis, diabetes type 2, migraine, high blood pressure, high cholesterol and Crohn’s disease.