--...nourIsh

~Hm."."h.h"' '"

nourish your lifethe nourish ~uide to healthy eatin~

a selection of delicious, nutritious recipes developed by theprofessionals at Masterchefs Hospitality

index -~nourish

introduction 1

breakfast the most important meal of the day 2

breakfast basic muesli 3

breakfast power shake 4

breakfast perfect porridge 5

!!reece meditenanean baby spinach & feta omelette 6

thailand stir-fried sweet chilli pork with noodles 8

poland beetroot borscht 10

ireland traditional Irish stew 12

italy Iow-fat turkey spa!!hetti bolo!!naise 14

India fillet of beef & potato curry 16

america Iow fat caesar salad with grilled spiced chicken 18

conversion tables

~Hm"'mhe"""""'"

recipesdevelopedby mastercbefshospitalitynourishcafe """.nourishca!e.;etel.+35310161411522/lOll

introductionI nourishbringsyou a quality

Irish catering concept. nourish aito provide the best of food nutrieneeded to have a healthy mind and body.

hectic lifestyles mean that more people are eatingoutside the home and on the run. all of us want to

reduce stress, Increase energy levels and boost ouriimmune system to fight off colds and flu's.healthy eating is made easy as nourish shares somequick healthy recipes with you.

deliverln!!:. fresh wholesome foods. for healthy living. appealing to modern tastes th

choices of:

. local food sources I. best of seasonal produce. contemporary favourites &new world cuisine

,I nourish meets modern dietary trends providing:I .vegetarian options. Iow fat choices. fresh local salad and ve!!etable produce. healthy yoghurts. smoothies. fresh fruit based drinks

this is a guideline developed by the experts at nourish to helpyou to live a healthier lifestyle. we have developed these dishesbased on our recipes that are featured throughout ourrestaurants. these are simple and easy to cook. take some timeout to prepare and taste them - nourish your mind and bodyand have greater energy for everyday living enjoy!

~fYl1cJ~elalne m'go~ ~nutrionaladvisor

'I IS

iand1h

.j'

rliet fI

/,--r-{ 1 ~

breakfast is the most important meal of theday...we have been told this all our lives.the fact Is, that breakfast is the mostimportant meal of the day. '

breakfast

launching your day the nourish waykick-starts your metabolism -soeating a good breakfast sustainsenergy and mental clarity for yourentire day.

. museli with mixed fruits

. natural yoghurt with honey &chopped bananas

. perfect porridge & berries

. wholeerain toastwith a boiled egg

. breakfast powershake

~

-...nounsh

\.

basic muesliserves 4-6 personsprep time 15 minut~

cookin!! time 10-30mifl'~1..ingredients"'-.., <4(S!~",1

200!!l7oz jumbo porridge oatsz,l~

25!!11ozflaked bran or wheat gerro/ ,,". " '.,

75!!130zbarley or rye flakes / '"

50"'20'harel "- ,,"se. ..411~50!!l2ozflakedalmonds """"'"

50!!l2oz sultanas ,

50!!l2oz dried, ready-to-eat apricots, roughly chopped

50!!l2oz dried, ready-to-eat f!gs, roughly choppedC9lli1)j@]Jskipping breakfast means that bymid to late morning you will feelempty and are more likely to selectfood or fuel options that are highin sugar and saturated fats.

a well-balanced breakfast shouldcontain a combination ofcarbohydrate (preferably Iow gO,fruit or vegetables, protein and agood fat.

1

method:. preheat the oven to 160c/325f/gas 3.

. place the oats, flaked bran or wheat germ, barley or rye flakes, hazelnutsand almonds on a large baking tray and toast in the oven for 10 minutes,shaking and turning in the tray halfway through. take the tray from theoven and leave to cool - this should take only about 10 minutes.

. mix the toasted ingredients with the sultanas, apricots and figs. thesefruits are only suggestions - you can use whatever you prefer, for exampledried apple, mango, papaya, date cherries, dried bananas etc.. I. you can eat this muesli straight away with lowfat milk or natural yoghurt.

I

. power shakewhy not start the day with a nutritional

power shake for energy and packed withvitamin C. or it also makes for an idealafternoon snack.

servesprep time

2 personss minutes

inl!redients:

1S0!!(approx) prepared frun suchas berries, man!!o, banana, papaya,peach,apricot,melonor kiwi frun2S0mllow-fat bio natural yo!!hurt2S0ml fruit juice such as oran!!e,apple, pineapple or cranberry

25!! !!round almonds2 tbsp honey3-4tbsp wheat!!ermpinch of !!roundcinnamon

method:. put all the ingredients in a

blender and blend until smooth.

. pour into glasses and serve witha straw. this shake will keep inthe fridge for two days.

c9lli}Will1 ~beetroot is an excellent source of

fibre, has no fat and very fewcalories. it is a good source ofb-carotene and vitamin c,anti-carcinogenic vitamins.

4

2 persons2 minutes5 minutes

--I-

for a thick shake add ice cubes before

1i1r.1iTi.

inl!redients:1 cup flahavans pro!!ress oatlets2 cupsof cold water / lowfat milk

method:. stir 1 cup of flahavans proeress

oatlets into 2 cups of cold wateror Iow fat milk.

. brine to the boil & cook brisldy for3 minutes stirring all the time.

. serve with some honey oryoehurt maybechopped nor somefreshberries.

/"-'H

.. ereece -..nounsh

baby spinach, feta cheese & herb

6

ingredients4-5 laree eees (preferably free ranee)2 tbsp watersea salt & milled black pepper250!! baby spinach, washed & driedrouehly chopped handful of freshherbs (e.!! parsley, chives, basil or

50e feta cheese ... ."

olive oil & butter to coat.!?i'method: ' -

. add the water to the e!!!!s,with a pinch of salt &pepperIi!!htly with a fork.

. heat a non-stick fryin!! pan add aknob of butter, add spinach andcook for 1 minute until wilted,remove set aside with feta andherbs.

. heat the pan to a hil!h temperature,brush with olive oil, pour in e!!1!mix, I!ive a quick stir &then startdrawin!! the e!!!! in from the side ofthe pan with a fork lettin!! the runnyel!l! fill the I!aps, !!Oaround the panonce doin!! this.

. scatter the herbs, wilted spinach andfeta on top of omelette, season withmore milled black pepper, carefullyfold over 1/3 of omelette over themiddle then the other 1/3.

serves 2 personsprep time 3 minutescooldn!! time 5-7 minutes

0lli.I WQrnspinach's popularity stems from its hi!!hnutritional value. not only is spinach Iow incalories, it is also a !!Ood source of iron andessential nutrients such as vitamins a and c,minerals, and fibre. frozen spinach is just asnutrional as fresh spinach.

. remove from pan, portion into 2servin!!s with a tossed salad.

/"',...{

~

"

...

... ..

~tnallanostir-fried sweet chilli pork with noodles

~ 0serves 2 personsprep time 10 minutescooklnll time 10 minutes

inl!redients2 pork loin chops, trimmed of fat &cut into lcm wide strips2 tbsp velletable oil2 tbsp sesame oil1 red onion, peeled & sliced thinly1 red pepper, slice into strips1 yellow pepper, slice into strips1 carrot, peeled & sliced into thin strips1 small packet of manlie tout, cut in half6-8tbsp thai sweet chilli sauce1 tbsp lillht soy sauce1 pack medium ellll noodles

method:. brin~ a lar~e pot of water to the boil,cook noodles for 2-3 minutes until soft,strain return to pan mix in vegetable oil& set aside.

. heat a wok or large frying pan addsesame oil, add pork strips stir-fry for2-3 minutes untilli~htly browned allover.

. add carrot & onion stir- fry for 1 minute,add peppers and man~e tout, stir- fryfor a further 30 seconds.

. add sweet chilli sauce and soy saucecook for 1 minute, add the noodles tosstogether & serve.

8 ~r-!

carrots are an excellent source of

iH:arotene a powerful anti-oxidant infighting disease. they are high infibre, contain no fat and are very Iowin calories. try carrot juice - it'spacked with ~oodness. juice oneorange to three carrots for a highlynutritious juice.

Ai

9

10~,

pOlandbeetroot borscht

serves 4 personsprep time 15 minutescookin~ time 45-50 minutes

in~redients1 tbsp olive 0111 medium onion, finely chopped1 leek, finely chopped and washed1 stick celery, finely chopped275~ raw beetroot peeled &,1 medium potato, peele~1 medium carrot, peeled &'1.2 litres of beef or ve~etabie:2 tsp red wine vlne~ar1 tsp brown su~ar2 tbsp soured creamsalt & freshly Qround blacl

method:. heat the oil in a large saucepan& stir-fry the onion, leek and celery forabout 2-3 minutes until soft but notcoloured, then add the beetroot,

potato and carrot.

. pour the stock into the pan, bring tothe boil, reduce the heat & simmer forapprox 45 minutes until vegetables arecompletely tender and the soup hasthickened slightly.

. season to taste, stir in vinegar & sugaruntil dissolved. serve in warm bowls

with a spoon of soured cream on top.

Irelanotraditional irish stew

serves 4-6 personsprep time 10 minutescookinl1 time 1.5 - 2 hours

in~redients50011stewinl! Iamb, lel1 or shoulder,well trimmed & cut into even pieces40011 potatoes, cut into even pieces10011onions, peeled & sliced10011celery washed & sliced10011leeks, washed & slice~10011carrots peeled & sliced1 tsp dried mixed herbs1 tsp dried thyme1 bay leafchicken bouillon stock cubes x 2

chopped fresh parsleycorn flour

salt & crjl(2kectblack ,pepper

~method:

. place Iamb in a pot. cover withwater brin~ to the boil simmeruntil nearly tender.. strain off water &set Iamb aside.

. place potatoes, onions, leeks,celery &carrots in a clean pot.. cover with water, add herbs, bayleafs and stock cubes.

. brin~ to the boil, simmer untilpotatoes are cooked.. add Iamb back to the pot.reboil.

. mix 2-3 teaspoons of cornflour with 50ml of cold water.

. stir into stew to sli~htly thicken,simmer for 1 -2 minutes more,season and finish with choppedparsley.

. serve with floury potatoes suchas kerr pinks

-~nounsh

~ow ~a~~~~: spa~hetti bolo~naiseserves ]-4 personsprep time 10 minutescookin~ time 40 minutes

ineredients2 tsp olive oil

1 onion chopped

2 ~arlic clove crushed

1 tsp dried orel1ano

ttsp dried basil

500~ turkey breast mince

400~ can of chopped tomatoes

1 tbsp tomato puree

1 tsp brown su~ar

1 tsp balsamic vinel1ar

2 tbsp chopped fresh parsley

2 tbsp chopped fresh basil

40011wholewheat spa~heni

shavinl1S of parmesan to serve

salt & freshly I1round black pepper.

method:. heat the olive oil in a wide sauce pan,add the onions & sauteover a Iowheat for about 10 minutes.

add the garlic & dried herbs continuecooking for a further 5 minutes

. add the turkey mince, raise the heat,cook stirring all the time until crumbly& white.

. add the tomato puree cook for 1minute add tomatoes, brown sugar &balsamic vinegar stir bring to the boil,lower heat & simmer for 15 minutesuntil sauce is thick & rich.

o.illJ )'}W.'!J USJ.llitomatoes are a good source of b-carotene,vitamin c and Iycopene - a powerfulantioxidant helping fight disease. they arealso very Iow in calories.

. meanwhile bring a large pot of waterto the boil and cook spaghettiaccording to packet instructions oruntil al dente (with a small bite left)strain and keep warm

add chopped parsley and basil, check

seasoning and adjust if necessary.

. toss with pasta, divide onto warm

plates and sprirlkle wi~rmesancheese and mill

~

-~nounsh~Indla

I~f beef& potato curry

ineredients227!V80zfilletsteak, cut into2cmdice1 tbsp ve!!etable 0111 medium onion

2cm cubed of fresh !!in!!er, finely sliced2 cloves !!arlic crushed2 tsp medium curry powder2 tsp tomato puree2 medium sized potato cut into 2cm dicesalt/pepper

method:

. heat the oil in frying pan, add thesliced onion, cook over a high heat fora few minutes until lightly browned.

. add the ginger, garlic & beef, cook untilbeef is browned all over, stirring allthe time.

. add curry powder cook for a couple ofminutesthen add tomato puree &enou!!h boiling water to half cover,bring to boil & simmer forlO minutes.

. add diced potato & simmer fWfurther 20 minutes untilpotatoes are tender.

. check seasoning &add salt & pepper ~ "if required

. serve with somebasmati rice

16

@lli1Will1beef is an excellent source of protein & iron. alwayslook for quality assured beef. emerging research isindicating that increasing daily high-quality proteinintake not only can optimise muscle strength andmetabolism, but can ultimately improve overall health

serves 2 personsprep time 10 minutescookin!! time 40 minutes

-~nounsh america <.;.;.;.-:.;<.;.;---

Iowfat caesar salad with ~rilledspiced chicken servesinllredients prep timefor the !!rilledspiced chicken cooklnl! time

2 boneless/skinless chicken fillets1 tbsp cajun seasonlnl!2 tbsp vel!etable 0111 lime juiced

for the dressinl!2 cloves I!arlic2 anchovy fillets1 tsp freshly I!round black,pepper2 tbsp lemon juice2 tbsp honey401! parmesan cheese I!rated100!! bio low.fat plain yo!!hun

for the salad

2 heads romaine lettuce or baby I!em,washed dried and cut crossways1001! croutons - Iow fat

, ....

.

4 persons40 minutes15 minutes

method:. place the chicken breasts

between 2 pieces of clin!! filmand hit with a rollin!! pin toflatten out about 2cm.

. in a bowl mix the cajun spicewith the oil and lime juice, rubthe marinade into the chickencover and leave in frid!!e for20-30 minutes. I.place all the in!!redients for the Idressin!! into a blender &

Iprocess until smooth &refrid!!erate.

. heat a !!riddle pan until hot, wipeover with ve!!etable oil. !!rillchicken on both sides turnin!!every 2 minutes for 8 minutes.

. meanwhile in '1rg

~~salad bowl I

toss the lettuc.ith r

s:,U,

tons anddressin!!. .

'1).",.. remove.,t

.h.; Qhjckenfrompa~

.~

.,.

." ,

n

,.

'

.W"..

'

,.,...,..,..,

Ia

...,

n

,

l~

' "

_

'"

e,

.,.."".,..

or

...,.,.

.to

,

p '()

.,"

" f

,.',

'

~

.

,..,.._

t

.

'~e;'t1

,

'

..

E!

..

"

.

,~

...

,..,

._

.".

j} 'lve." '.-\ \ \ \;"

(r~1\' \\\))1\'~: \.' J/

,'\

."

.,J j'

~"19

nounsh

/"--Hm",.",.f,',"","'ky

.developed by masterchefs hospitality for promotional purposes

not for re-sale. all rights reserved.

nourishcafe \MW/.nourishcafe.ie te! +35310161411522I lOll 4566046