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Optifast Pre Surgery

Persian Herb Salad

Ingredients 1 bunch watercress, sprigs picked 6 shallots, trimmed, cut into 7cm pieces 1/2 bunch fresh mint, sprigs picked 1/2 bunch fresh continental parsley, sprigs picked 1/2 bunch fresh coriander, sprigs picked Method Step 1  Place the watercress, shallot, mint,...

Asian Carrot and Sprout Salad

Ingredients 1 tsp vegetable oil 1 tsp rice wine vinegar 1 teaspoon sesame oil 3 large (540g) carrots, peeled, cut into ribbons 150g snow peas, trimmed, thinly sliced diagonally 2 Lebanese cucumbers, cut into ribbons 2 cups beansprouts, trimmed 50g snow pea sprouts,...

Salsa

Ingredients 4 vine-ripened tomatoes, seeds removed, finely diced 1 yellow capsicum, seeds removed, finely diced 1 red chilli, seeds removed, finely chopped 1 red onion, finely chopped 1 tsp olive oil 2 tablespoons lime juice 1/4 cup chopped coriander Method Step 1 ...

Tomato Salsa

Ingredients 1 medium tomato 12 yellow cherry tomatoes 1 shallot 1 large jalapeno chilli, minced 2 tablespoons fresh coriander, chopped 2 tablespoons fresh lime juice Salt and pepper Method Notes Step 1  Finely dice the vegetables. Tomatoes need to be deseeded to...

Roasted Vegetable and Olive Salsa

Ingredients 1 medium zucchini, halved lengthways, thickly sliced 1 tablespoon olive oil 250g cherry truss tomatoes 1 tablespoon fresh oregano leaves Method Step 1 Preheat oven to 220°C/200°C fan-forced. Line a baking tray with baking paper. Step 2 Place zucchini on...

Grilled Capsicum Salad

Ingredients 3 capsicum (red, yellow and orange) 1 tablespoon thyme leaves 1 tsp extra-virgin olive oil 2 teaspoons red wine vinegar Method Notes Step 1  Preheat a grill on high heat. Cut capsicums into quarters. Remove seeds. Arrange capsicum, in a single layer, skin...

Stir Fry Bock Choy

Ingredients 1 tsp peanut oil 200g fresh shiitake mushrooms 2 garlic cloves, finely chopped 2cm piece fresh ginger, peeled, grated 2 bunches baby bok choy, quartered 4 green onions, cut into 5cm lengths 1 tbs oyster sauce Method Step 1  Heat a wok over high heat. Add...

Steamed Asian Greens

Ingredients 1 bunch (375g) baby bok choy, sliced lengthways into quarters 1 red capsicum, sliced 1 pkt (150g) oyster mushrooms 200g snow peas, trimmed 1tbs soy sauce 2 teaspoons grated ginger 1 bird’s eye chilli, seeds removed and finely sliced Method Step 1  Bring a...

Tomato and Coriander Salad

Ingredients 1 x 200g punnet grape tomatoes, quartered 1/2 red onion, finely chopped 1/3 cup chopped fresh coriander 2 teaspoons fresh lime juice 1/2 teaspoon finely chopped fresh red chilli (optional) Method Step 1  Combine the tomato, onion, coriander, lime juice and...