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The Weekend Neos Kosmos : 4 July 2015
DIGITAL.NEOSKOSMOS.COM THE WEEKEND NEOS KOSMOS | SATURDAY 4 JULY 2015 21 FOOD Asparagus and goat’s cheese frittata “Frittata is the ultimate easy low-carb dinner. It takes little effort to prepare and it always tastes delicious.” - Carolyn Ketchum Ingredients: 8 large eggs 1/2 cup whipping cream 1 clove garlic, minced 1/2 tsp salt 1/2 tsp pepper 2 tbsp butter 250g asparagus, cleaned, trimmed and cut into thirds salt and pepper to taste 100g goat’s cheese Preparation: 1. In a large bowl, whisk eggs, whipping cream, garlic, salt and pepper until well combined. Set aside. 2. In a 25cm pan over medium heat, melt butter until frothy. Swirl around bottom and up sides of pan. 3. Add asparagus and sprinkle with salt and pepper. Sauté until asparagus is bright green and just tender, 4 to 5 minutes. 4. Pour egg mixture into pan over asparagus and reduce heat to medium low. Cook undisturbed until edges are set but centre is still somewhat loose, about 10 minutes. Preheat grill to high and set a rack to the second-highest setting in the oven. 5. Dollop small spoonfuls of goat’s cheese over frittata and set under grill until puffed and browned, 4 to 5 minutes, watching carefully so it doesn’t burn. Nutrition Info: Food energy: 275kcal, Total fat: 21.69g, Calories from fat: 195, Cholesterol: 300mg, Carbohydrate: 3.37g, Total dietary fibre: 0.86g, Protein: 13.80g, Sodium: 427mg Source: asweetlife.org/ Chocolate-stuffed peanut butter cookies “Nothing is better than a soft peanut butter cookie. How can you improve on perfection? How about stuffing the centre of the cookie with chocolate.” - Carolyn Ketchum Ingredients: 1 1/2 cups almond flour 1 tsp baking powder 1/4 tsp salt 3/4 cup creamy peanut butter 6 tbsp butter, softened 1/2 cup of a natural sweetener 1 large egg, room temperature 1 tsp vanilla extract 1 2/3 sugar-free milk chocolate (you can also use dark chocolate if you prefer) Preparation: 1. Preheat oven to 160°C and line a large baking sheet with parchment or a silicone liner. 2. In a medium bowl, whisk together the almond flour, baking powder and salt. 3. In a large bowl, beat together the peanut butter and butter until smooth. 4. Beat in sweetener, then beat in egg and vanilla extract until well combined. 5. Beat in almond flour mixture until well combined. 6. Break milk chocolate bars into approx. 2.5 cm chunks. 7. Using 1 tbsp of dough at a time, make a ball and then flatten it. Press a piece of chocolate into the ball, then top with a smaller bit of dough, about 1 teaspoon. Form the cookie around the chocolate to seal edges and flatten into a round cookie shape. 8. Place cookies 2.5 cm apart on prepared baking sheet and bake 12 to 14 minutes, until just beginning to brown around the edges. Remove and let cool on pan. Nutrition Info: Per cookie: Food energy: 134kcal, Saturated fatty acids: 4.06g, Total fat: 11.80g, Calories from fat: 106, Cholesterol: 8mg, Carbohydrate: 5.12g, Total dietary fibre: 2.85g, Protein: 3.83g, Sodium: 109mg Source: asweetlife.org/ Plenty of research has shown that the Mediterranean Diet reduces the risk of diabetes and helps control type II diabetes.
27 June 2015
11 July 2015