Ratatouille

"Food always comes to those who love to cook."
- Gusteau From the movie Ratatouille

"The word ratatouille comes from Occitan "ratatolha". It is also used in French ("touiller," also means to toss food). Ratatouille originated in the area around present day Occitan Provença (French: Provence) & Niça (French: Nice). It was originally a common dish, prepared in the summer with fresh summer vegetables. The original Ratatolha de Niça used only courgettes (zucchini), tomatoes, green and red peppers (bell peppers), onion, and garlic. The dish known today as ratatouille adds aubergine (eggplant) to that mixture". -  Wikipedia

50 ml Olive oil
2 onions, chopped
3 red peppers, chopped
3 yellow peppers,
chopped 2 big aubergines (Brinjal) (Eggplant), cut in big blocks
 6 Zucchini  (Baby marrows) (Courgette ),
2 cm slices 1 x 50 g tomato puree 1 400g tin whole tomatoes
5 ml sugar
2 bay leaves
4 cloves garlic,
chopped 5 ml thyme (or a bunch of chopped fresh thyme)
salt pepper
Handful chopped parsley (garnish)

Fry onions for 5 minutes until soft. Throw in peppers and fry for 4 minutes more. Throw in everything else. Stir and cover on medium-ish heat for 15 minutes. Garnish with parsley. 

Notes: I use Salsa instead of the Sugar and I add chopped Mushrooms.

Recipe: Sarie Magazine
Resep in Afrikaans

Health Benefits:

“Bell peppers are packed with several nutrients. They are a good source of vitamin C, thiamine, vitamin B6, beta carotene, and folic acid. Bell peppers also contain a large amount of phytochemicals that have exceptional antioxidant activity. Those phytochemicals include chlorogenic acid, zeaxanthin, and coumeric acid. When comparing the nutrient values of the different bell peppers, studies have shown that red bell peppers have significantly higher levels of nutrients than green. Red bell peppers also contain lycopene, which is a carotene that helps to protect against cancer and heart disease. " - Cidpusa.org

 

"Tomatoes are low in calories and are packed with nutrition, especially when they are fully ripe. For example, red tomatoes contain up to four times the amount ofbeta-carotene as green tomatoes. Tomatoes provide an excellent source of vitamins C and K, carotenes (especially lycopene), and biotin. They are also a very good source of vitamin B6, niacin, folic acid, fiber, and pantothenic acid.” - Everynutrient.co

Eggplant-"In addition to featuring a host of vitamins and minerals, eggplant also contains important phytonutrients, many which have antioxidant activity. Phytonutrients contained in eggplant include phenolic compounds, such caffeic and chlorogenic acid, and flavonoids, such as nasunin. " - Whfoods.org

Zucchini: "One of the very low calories vegetable that is used during weight reduction and cholesterol control programs. Zucchinis provide only 17 calories per 100 g. Contains no saturated fats or cholesterol. Its peel is good source of dietary fiber that helps reduce constipation and offers some protection against colon cancers." - Nutrition and you.

Healthy Links:

Calorie-count
Dr. Perricone
Fit day
Nutrientfacts
The World’s Healthiest Foods.

TOKELOSHE ©

Madeover Mini Meatloaves

Madeover Mini Meatloaves

Bell Pepper Salad

Bell Peppers (red, green & orange)
Tomatoes
Onion
Mushrooms
1 Tablespoon Olive oil
Herbs & Spices

Wash & Dry vegetables.

Core & Seed Peppers and peel onion.

Cut Vegetables Julien.

Toss with Olive Oil.

Corn Salad

Fresh-from-the-cob corn salad.

1/2 cup KRAFT Light House Italian Dressing

2 Tbsp. GREY POUPON Dijon Mustard

4 medium ears corn on the cob, cooked, cooled slightly

1/2 lb. green beans, trimmed, cut into 1-inch lengths (about 2 cups), cooked

1 cup grape tomatoes, halved

1/2 cup chopped fresh basil

MIX dressing and mustard until well blended.

CUT off the kernels from the ears of corn. Add corn to dressing mixture; mix well.

ADD remaining ingredients; toss to coat. Serve immediately.

Kraft recipe

Nutrition Information

Teriyaki Beef & Broccoli

Serves 8
Prep time: 15 minutes
Total time: 25 minutes

Nutritional Analysis per Serving:

Energy:	190 calories
Protein:	21.0 g
Fat:	6.0 g
Carbohydrates:	13.0 g

Recipe Ingredients

1 1/2 lbs	strip loin grilling steak	750 g
1 tbsp	cornstarch, divided	15 mL
2 tsp	Soy Sauce, 30% Less Salt	10 mL
1 tbsp	vegetable oil, divided	15 mL
1	Broccoli, cut into small florets
1	red pepper, thinly sliced
1/2 cup	Teriyaki Cooking Sauce	125 mL
1/3 cup	Beef Broth, 25% Less Sodium	75 mL
2	green onions, sliced diagonally

Recipe Directions

1. Slice beef across the grain into very thin strips, trimming and discarding any excess fat. Place in a bowl with 1 tsp (5 mL) cornstarch and soy sauce. Let sit 10 min.
2. Heat 2 tsp (10 mL) oil in a large skillet over medium-high heat. Add beef and stir-fry until no longer pink, about 3 min. Transfer to a plate.
3. Return skillet to heat and add remaining oil. Add broccoli and red pepper and stir-fry until tender-crisp, about 3 min. Add beef and cooking sauce, tossing to coat; cook until hot. In a small bowl, whisk remaining cornstarch with beef broth until smooth; stir into skillet. Bring to a boil, stirring constantly. Reduce heat and simmer until sauce thickens, about 2 min. Transfer to a platter and top with green onions.
   
   Recipe from Compliments
   
   Notes: "Teriyaki refers to a glaze that is added to meats in the final stages of grilling। 'Teri' means gloss and 'Yaki' describes grilling or frying। Teriyaki originated in the Edo period of Japan's history and refers to the use of three favourite ingredients; soy sauce, sake and mirin."
   
   Robert's place:Recipes
   

Sesame Garlic Shrimp & Noodle Salad

Serves 8
Prep time: 15 minutes
Total time: 25 minutes

Nutritional Analysis per Serving:

Energy:	150 calories
Protein:	14.0 g
Fat:	3.0 g
Carbohydrates:	16.0 g

Recipe Ingredients

1/4 pkg	dry wheat flour Asian noodles	(114 g)
1 pkg	Green Beans, trimmed	(340 g)
1 tbsp	vegetable oil, divided	(15 ml)
1 pkg	frozen, uncooked Shrimp	(907 g)
2 tbsp	minced ginger	(30 ml)
1/4 cup	Sesame Garlic Cooking Sauce	(60 ml)
	Juice of 1 lime
1 tbsp	Soy Sauce, 30% Less Salt	(15 ml)
2 tbsp	sesame seeds	(30 ml)
2	green onions, sliced diagonally

Recipe Directions

1. In a large pot of boiling salted water, cook noodles until tender but firm, about 8 min. Add green beans in the last 2 min. of cooking. Drain and rinse under cold water. Toss in 1 tsp (5 mL) vegetable oil; set aside.
2. Heat remaining oil in a large skillet over medium-high heat. Add shrimp and cook just until turning pink, about 2 min. Add ginger and cook 1 min. Add cooking sauce, lime juice and soy sauce. Add noodles and green beans and sauté until hot. Transfer to a bowl; sprinkle with sesame seeds and green onions.
   
   
   Recipe from Compliments.
   

Spinach Dip

1 pkg. frozen chopped spinach, cooked
1 1/2 c. sour cream
1 c. mayonnaise
1 pkg. Knorr vegetable soup mix
Sourdough Bread
Raw bite sized veggies

In medium bowl, stir together drained spinach, sour cream, mayonnaise and soup mix.

Cover and refrigerate 2 hours or overnight. Cut slice from top of round loaf of bread, hollow out loaf to leave shell to contain dip. Use bread removed from shell and top slice to cut into bite size pieces. Butter inside of bread shell, fill loaf with dip and place on platter and surround with bread pieces and variety of raw vegetables.
After the dip is eaten, enjoy the dip soaked bread shell as well.

Recipes

Bell Pepper Salad

Corn Salad

Sesame Garlic Shrimp & Noodle Salad

Spinach Dip

Teriyaki Beef & Broccoli









More Recipes

Please read my Disclaimer.

Disclaimer

This Blog contains recipes and pictures from various sources.
I am not responsible for the accuracy of the recipes.
Please let me know if there are any recipes you would like me to remove.

Email