Enjoy these simple recipes for quick and healthy snacks from Chef Natasha Celmi, author of Fast, Fresh, Flavorful
Healthy, Happy Recipe: Quick Hummus with Caramelized Onions
Servings: 4
Preparation time: 10 minutes
Cooking time: 20 minutes
ingredients
1 cup cooked chickpeas
3 tbsp tahini
2 cloves of garlic, roughly chopped
1 tbsp extra virgin olive oil
1/3 cup ice cold water
¼ teaspoon cumin powder
1 teaspoon lemon juice
½ teaspoon salt
Freshly ground pepper to taste
Chilli flakes to taste
For the caramelized onions:
1 teaspoon oil
2 large onions, thinly sliced
1 teaspoon brown sugar
1 tbsp balsamic vinegar
Serve:
Extra virgin olive oil
2 to 3 tablespoons of roasted pumpkin seeds
Pita chips, crackers and vegetable sticks
method
1. To prepare the hummus, mix together the chickpeas, tahini, garlic, olive oil, water, cumin powder, lemon juice, salt, pepper and chilli flakes. If the consistency is too thick, add an additional tablespoon or two of cold water until you have a smooth, creamy texture. Season to taste and adjust the salt, pepper, chilli and lemon juice.
2. To caramelize the onions, heat a small pan over a medium heat and add the oil. Add onions, brown sugar, and balsamic vinegar. Cook, stirring occasionally to avoid burning, for about 10 minutes or until the onions are soft and brown, with a light crunch. Taste and customize the flavors. Fry for another two minutes if the onions are too crispy.
3. Place the hummus in a flat serving bowl to serve. Drizzle some extra virgin olive oil over it. Cover with a thin layer of caramelized onions and pumpkin seeds. Serve with warm pita chips, crackers and raw vegetable sticks.
Tip: When blending the hummus, make sure the water is ice cold for a creamy, smooth consistency.
Healthy, happy recipe: Crispy Asian salad wraps with chilli jam
Servings: 4
Preparation time: 20 minutes
Cooking time: 20 minutes
ingredients
1 iceberg lettuce
3 tsp sriracha sauce
½ cup sliced red cabbage
For the mushroom tofu filling:
1 tbsp sesame or vegetable oil
½ onion, finely chopped
2 cloves of garlic, chopped
1 red chilli, finely chopped
1 stalk lemongrass, finely chopped
2 kaffir lime leaves, cut into strips
2 cups of finely chopped mushrooms
2 tbsp dark soy sauce (shared use)
1 tbsp honey
½ teaspoon salt
Freshly ground black pepper to taste
1 tbsp lime juice
½ cup of finely chopped tofu
½ teaspoon lime zest
½ cup of roasted peanuts
¼ cup of roughly shredded mint leaves
¼ cup of roughly shredded basil
method
1. Carefully remove the entire leaves of the iceberg lettuce. Wash, drain and put in the refrigerator.
2. To prepare the mushroom tofu filling, heat the oil in a pan over a medium flame and sauté the onions until translucent. Add the garlic and chilli and fry for another 30 seconds. Add lemongrass and lime leaves. Add the mushrooms with a tablespoon of soy sauce and cook for a few minutes. Add the second tablespoon of soy sauce, honey, salt, pepper and lime juice. Continue cooking for a few minutes until the water has evaporated. Add the tofu and lime zest. Remove from the heat and season to taste. Mix in the roasted peanuts, mint and basil.
3. To assemble, fill each salad cup with a small amount of the filling, top with purple cabbage for the color and add half a teaspoon of Sriracha sauce. Serve immediately.
Tip: Replace the mushrooms with water chestnuts during the season.
Healthy, Happy Recipe: Red Pepper & Zoodles Crostini
Servings: 8
Preparation time: 20 minutes
Cooking time: 40 minutes
ingredients
1 small baguette
½ cup feta or grated parmesan (optional)
For the pepper spread:
3 red peppers, halved and pitted
2 teaspoons olive oil (shared use)
2 tbsp finely chopped onion
2 cloves of garlic, finely chopped
¼ cup walnuts
½ teaspoon salt
Freshly ground black pepper to taste
¼ teaspoon chilli flakes
Extra virgin olive oil, to be drizzled on
For the zoodles:
2 green zucchini
1 teaspoon olive oil
pinch of salt
Freshly ground black pepper
method
1. Preheat the oven to 200 ° C.
2. Rub the pepper halves with a teaspoon of olive oil and toast them on a baking sheet for 30 minutes. If you prefer cooking on the stove, toast the oil-rubbed whole peppers over an open flame with tongs until they are charred on the outside and soft on the inside. Let the peppers cool, peel the skin and discard.
3. Heat the remaining oil in a small pan and cook the onions and garlic for about a minute. Put in a blender and mix with the peeled peppers, walnuts, salt, pepper and chilli flakes to form a smooth orange mixture. Season to taste and season. Transfer to a bowl, drizzle with the extra virgin olive oil and set aside.
4. To prepare the zoodles (zucchini noodles), shape thin zucchini strips with a peeler. Start with the skin and work your way up to the core from all sides (reserve for a soup). Heat a frying pan and add the olive oil. Add the zucchini strips; Season well with salt and pepper and stir for a minute until they are a little soft but crispy (al dente). Remove from the flame and set aside.
5. Cut the baguette into thin slices and roast in a preheated oven at 200 ° C until brown. You can also grill the baguette slices on a grill pan or in the toaster.
6. To assemble, spread a thick layer of the red pepper spread on a baguette slice and place a small bunch of zoodles on top. Sprinkle with feta or grated Parmesan cheese if necessary. Serve immediately.
Tip: Make a double serving of the pepper spread and toss it with the pasta the next day.
Photos courtesy Fast, Fresh, Tasty by Chef Natasha Celmi Fl
See also: Classic snacks made healthy
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