Lekkere Lunch! The Cooking Coach Love Food, Live Healthy www.thecookingcoach.eu

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Lekkere Lunch!
The Cooking Coach
Love Food, Live Healthy
Karen at The Cooking Coach offers healthy cooking lessons, food shopping tours and much more.
To find your culinary way around Amsterdam check out her website or contact [email protected]
Roast Chicken and Avocado Sandwich
Ingredients for 1 sandwich
-­‐ 2 x slices of whole meal bread
-­‐ 50 gr roast chicken (I use le<overs for this)
-­‐ Quarter of an avocado mashed
-­‐ A few salad leaves -­‐ Half a spring onion
-­‐ Salt and pepper to taste Prepara5on Tips
Make sure the avocado is ripe. Spread on the bread. Place the salad ingredients on one slice of the bread. Lay the chicken strips on the salad. Add salt and pepper to taste.
Roast Beef (or pastrami) and Horseradish Sandwich
Ingredients for 1 sandwich
-­‐ 2 x slices of whole meal bread
-­‐ 50 gr of thinly sliced roast beef (or pastrami)
-­‐ Small handful of alfalfa or other sprouIng beans
-­‐ A few salad leaves
-­‐ 1 x teaspoon of horseradish (Mierikswortel) (or to taste)
-­‐ 1 x teaspoon of low natural yogurt or light crème fraiche
-­‐ Salt and pepper to taste
Prepara5on Tips
Mix the horseradish and the yogurt together and spread thinly on each slice of bread. Place the salad ingredients on one slice of the bread. Lay the roast beef on the salad. Add salt and pepper to taste.
This works well with sour kraut (zuurkol) instead of the horseradish mix.
Puy Len?l, Roast Carrot and Feta Salad
Ingredients for approx 4 por5ons -­‐ 2 x dessert spoons of olive oil
-­‐ 1 x teaspoon of ground cumin
-­‐ 1 x teaspoon of ground coriander
-­‐ 1 x teaspoon of cardamom powder
-­‐ ½ teaspoon of turmeric powder
-­‐ 500gr Carrots, peeled and cut into batons
-­‐ 1 x dessert spoon of honey
-­‐ 500gr of puy lenIls (from a In is fine)
-­‐ I x red onion chopped finely
-­‐ 1 x clove of garlic chopped finely
-­‐ Juice of half a lemon
-­‐ Large handful of mint leaves chopped roughly
-­‐ 2 x large handfuls of lamb’s leTuce chopped roughly
-­‐ 100gr of feta, crumbled.
-­‐ Salt and pepper to taste
1. Pre-­‐heat the oven to 200 degrees.
2. In a roasIng In, toss the cumin, coriander, cardamom, turmeric and 1 spoon of oil with the carrots, drizzle the honey over and place them in the oven for about 25 minutes or unIl they are cooked al dente.
3. Cook the onion and the garlic in a non-­‐sIck pan with the other spoonful of oil unIl they are so<. Add the lenIls and warm through (of course the lenIls will need to be cooked first if not from a In). Add the lemon juice and some salt and pepper, allow to cool.
4. Toss the leTuce through the lenIls and then lay the carrots over the top, sprinkle with mint and feta.
5. Make extra and use it the next day for lunch!
• I love to eat this with some oven baked halibut.
Sardine and Beetroot Salad with Horeseradish Cream
Ingredients for approx 4 por5ons For the Fish
-­‐ 3 to 4 sardines per person, cleaned, filleted, and de-­‐boned.
-­‐ 1 x dessert spoon of olive oil
-­‐ Salt and pepper to taste
-­‐ Juice of half a lemon
For the Salad
-­‐ 3 x handfuls of baby spinach (or other salad leaf that you like – watercress is good too) washed and chopped finely.
-­‐ 15 x radishes, chopped finely
-­‐ 75 to 100 gr of new potatoes, boiled, cooled and cut into bite-­‐size cubes.
-­‐ 1 or 2 medium pre-­‐prepared (not pickled) beetroot, chopped into wedges.
-­‐ A bunch of chives chopped finely
To Dress the Salad
-­‐ 3 x dessert spoons of extra virgin olive oil
-­‐ 1 x dessert spoon of white wine vinegar
-­‐ Salt to taste
For the Horseradish cream
-­‐ 4 x dessert spoons of low fat natural yogurt
-­‐ 2 x dessert spoons of extra virgin olive oil
-­‐ 4 x teaspoons of horseradish (if you use fresh and grate it yourself, you may need a liTle less)
-­‐ Salt to taste
1. Mix the ingredients for the cream together unIl they are amalgamated.
2. Mix the salad dressing together.
3. Mix the salad leaves radishes and chives together with your hands in a bowl, add the dressing, and mix then put equal quanIIes on the middle of each plate. The sardines will be placed on the salad.
4. Place pieces of the potato and beetroot as decoraIvely as you can around the salad leaves.
5. Heat a grill pan, put olive oil on the palms of your hands and rub it over each sardine, salt and pepper each side of the fish.
6. When the pan is nice and hot, place each fish flesh side down for 2-­‐3 minutes, then turn onto the skin for a further 2 -­‐ 3 minutes.
7. When cooked spritz the sardines with the juice of the lemon and remove from the heat.
8. Place the fish in the middle of each plate and drizzle the dish with horseradish cream.
• This dish works well with mackerel too -­‐ it suits the “faTy” fish.
• Sardines are in season in the spring and are a great cheap and healthy fish.
• This recipe is full of goodness, beetroot is widely known for its “superfood” and detox qualiIes
• Use Inned sardines for a quick and easy version.
Vietnamese Spring Rolls
Ingredients for 12 rolls (about 4 por5ons)
-­‐ 450gr of chicken filet sliced into thin strips
-­‐ ½ liter of chicken stock (or a stock cube dissolved in a half liter of water)
-­‐ 300gr bean sprouts
-­‐ Half a large carrot sliced very thinly ( julienne)
-­‐ Half a courgeTe sliced very thinly ( julienne)
-­‐ Bunch of coriander leaves, chives and mint leaves chopped roughly together
-­‐ 12 round rice paper leaves
For the Dipping Sauce
-­‐ 3 x cloves of garlic chopped finely
-­‐ 3 x spring onions chopped finely
-­‐ 1 x red chili chopped finely (more if you want it hoTer)
-­‐ 50gr of palm sugar
-­‐ 4 tbsp Thai Fish sauce
-­‐ 4 x tbsp Rice Wine Vinegar
-­‐ 2 x tsp toasted sesame oil
-­‐ Juice of one lime
1. Bring the stock up to a simmer, add the carrots and courgeTe for about 3 minutes. Remove them with a sloTed spoon, and place them on a plate at the side.
2. Add the chicken to the stock and let it poach gently for about 15 minutes or unIl the chicken is cooked through. Once cooked, leave the chicken in the stock unIl you are ready to use it.
3. While the chicken is poaching, you can get the dipping sauce ready. Just add all the ingredients together and mix. I tend to chop up the palm sugar as fine as I can, just to make sure it dissolves completely -­‐ this will take a few minutes. If you leave the dipping sauce to stand for a liTle while the flavour becomes even beTer.
4. Get the chicken, herbs and veggies ready on a plate so that you can get them easily to start your producIon line.
5. Put some lukewarm water in a dish that will take the size of the rice paper, and get a clean dry tea towel ready to dry off the rice paper.
6. Take the first piece of rice paper and soak it for a couple of minutes, once so<, lay it out on the tea towel and pat it dry.
7. Pick up a liTle chicken, each of the vegetables and the herbs, then turn up the boTom edge to cover the filling, bring in the sides and roll it over unIl the rest of the rice paper is wrapped around the filling.
8. Take care to make your rolls quite Ight, and not to put too much filling in, its surprising how big it can become!
• Many recipes use rice noodles instead of the bean sprouts. I like to keep it light by using the bean sprouts. If you use noodles, you can also let them stand in the stock unIl they are ready in order to get some more flavour into the noodles.
• You can also make this easily without the chicken.
• If I don’t have all the ingredients for the dipping sauce or feel like something else, try:
o Sweet chili sauce
o Sweet chili sauce mixed with some light soy sauce
• Instead of using the dipping sauce to dip, you can also use it as a sauce in the rolls. Try adding a liTle sauce to each roll before you wrap them up.
• Try some marinated baked tofu instead of the chicken:
o 400gr tofu, drained and dried sliced into strips of about 5cm by 2.5cm
o Marinade:  Juice of 2 x limes (you will need about 2 tbsp of lime juice)
 1 x tbsp of honey
 3 x tbsp mirin (a Japanese product available in most Asian or exoIc food stores)
 2 x tbsp light soy sauce
 2 x tsp of sambal oelek
 2 x large garlic cloves, crushed
o Marinade for about 20 minutes and then place in a pre-­‐heated, with the marinade oven at 200 degrees for about 20 minutes or unIl golden and crispy.
o Slice to use in the spring rolls.
o If any marinade le< in the roasIng tray, pour it over the tofu and mix through.