Makes 16


Ingredients:

1½ cup (270g) frozen stir-fry vegetables
2 tsp mild curry paste
½ tsp brown sugar
4 thawed sheets
1 egg, beaten
fresh mint, chopped
plain yoghurt


Method:

• Preheat the oven to hot 220°C (425°F). Thaw 1½ cup (270g) frozen stir-fry vegetables and roughly chop. Add 2 teaspoons mild curry paste and ½ teaspoon brown sugar.
• Cut 10cm circles out of 4 thawed sheets of ready-rolled puff pastry. Place teaspoons of the mixture onto one side of each circle, fold the pastry over to form a semicircle and press the edges together with a fork. Brush with beaten egg and bake for 15 minutes, or until golden.
• Stir chopped fresh mint through plain yoghurt and serve with the puffs.

Nutrition per puff:
Protein 3g;
Fat 10g;
Carbohydrate 15g;
Dietary Fibre 2g;
Cholesterol 10mg;
680 kj (160 cal)

Makes 40


Ingredients:

250g raw prawns, chopped
2 tbsp water chestnut, chopped
2 spring onions, chopped
1 tbsp soy sauce
½ tsp sesame oil


Method:

• Combine 250g chopped raw prawns, 2 tablespoons chopped water chestnuts, 2 chopped spring onion, 1 tablespoon soy sauce and ½ teaspoon sesame oil.
• Place a teaspoon of the filling on the centre of a won tan wrapper, brush the edges with water and gather up to form a parcel. Repeat with the rest of the mixture and wrappers and steam for 20 minutes. Serve with soy sauce.

Nutrition per dumpling:
Protein 2g;
Fat trace;
Carbohydrate 5g;
Dietary Fibre 0g;
Cholesterol 9mg;
115 kj (30 cal)

Makes 14


Ingredients:

500g fish balls
½ cup (125g) sweet chilli sauce
1 tbsp fish sauce
1 tbsp fresh coriander, chopped


Method:

• Thread 500g fish balls onto bamboo skewers, about 3 on each skewer.
• Combine ½ cup (125g) sweet chilli sauce and 1 tablespoon each of fish sauce and chopped fresh coriander.
• Cook the skewers in a frying pan or on a barbecue, brushing frequently with the marinade until they are golden brown.

Nutrition per skewer:
Protein 5g;
Fat trace;
Carbohydrate 5g;
Dietary Fibre 0g;
Cholesterol 25mg;
175 kj (40 cal)

Makes 15


Ingredients:

250g chicken mince
1 onion, chopped
1 clove of garlic, crushed
1 tsp oil
2 tbsp peanut butter
1 tbsp sweet chilli sauce
1 tbsp lemon juice


Method:

• Fry 1 chopped onion and 1 crushed clove of garlic in 1 tablespoon of oil. Add 250g of chicken mince and fry over high heat until brown. Stir in 2 tablespoons of peanut butter and 1 tablespoon each of sweet chilli sauce and lemon juice. Set aside to cool.
• Place 1 tablespoon of the mixture in the centre of a wan ton wrapper, brush the edges with water and place another wrapper on top to form a star. Repeat with the rest of the mixture and wrappers. Deep-fry in hot oil until crisp and golden. Serve with a dipping sauce.

Nutrition per wonton:
Protein 5g;
Fat 8g;
Carbohydrate 3g;
Dietary Fibre 1g;
Cholesterol 10mg;
435 kj (105 cal)

Serves 6


Ingredients:

2 medium-sized butternut pumpkins, cut into 8 slices
3 tablespoon olive oil
1 sprig fresh thyme
1 sprig oregano
1 sprig parsley
5 cloves garlic, chopped
½ teaspoon parsley, chopped (for garnish)
Salt and pepper to taste


Method:

• Marinate pumpkin with olive oil and sprinkle chopped herbs all over. Season and add garlic.
• Preheat oven at 180°C and bake pumpkin for about 25 minutes or till soft and slightly brown. Garnish with parsley.
  

Serves 6

Ingredients:

150g white miso paste

3 tablespoon olive oil

1kg round eggplant, cut into 8 slices

Pepper to taste

½ teaspoon parsley, chopped (for garnish)

Method:

• Mix miso paste with olive oil.


• Rub the paste all over eggplant and season with pepper.


• Grill over medium heat for about 3 minutes on each side. Garnish with parsley.

Serves 6

Ingredients:

3 tablespoon olive oil

2 large brown onions, chopped

5 cloves garlic

½ teaspoon cumin seeds

1kg carrots, cut into slices

1.5 litres water

1 packet sour cream

1 tablespoon parsley, chopped

Salt and pepper to taste

Method:

• Heat up a saucepan with oil. Sweat onions and garlic.
• Add cumin seeds followed by carrots and water. Season.
• Cook until carrots become soft.
• Puree and serve with sour cream and parsley.
  

Serves 6

Ingredients:

200g marche salad (lamb lettuce)

3 oranges, cut into segments

12 cherry tomatoes, cut into halves

6 tablespoon olive oil

Method:

Toss all the ingredients together. Drizzle with olive oil and serve.