International MPN News, Science & Opinion

Recipes from the MPN Kitchen (November 2012)

Recipes from the MPN Kitchen

Homemade Hummus and Beetroot dips with Crudités

These dips make delicious, healthy pre-dinner snacks with crunchy vegetables pieces or crackers. They are also tasty as sandwich spreads with added salad and cheese fillings, for healthy lunches. Once prepared, they will keep in the fridge for up to 3 days if not eaten first!

Hummus/Chickpea dip

1 x 410g/14oz tin chickpeas,drained

2 tbsps. tahini paste (sesame seed paste)

1 garlic clove, peeled and chopped

2 tbsps. extra virgin olive oil

1/3 cup/3oz lemon juice ½ tsps. ground cumin

  1. Blend all ingredients together in a food processor until smooth.
  2. Transfer into a serving bowl.
  3. Garnish with a drizzle of olive oil and a sprinkle of ground sweet paprika and cracked pepper.

Beetroot and Orange Dip

1 x 410g/14oz tin of sliced beetroot, drained.

2-3 tbsps. Greek style yoghurt

1 clove garlic, peeled and crushed

½ tsp.  Ground cumin

Zest of an orange

1 pinch of chili powder.

  1. Blend all ingredients in a food processor until smooth.
  2. Transfer into a serving bowl.
  3. Garnish with orange zest and cracked pepper.

Nathalie Cook

Beef and Kidney Bean Bolognese Sauce

Kidney beans add extra protein, flavonoids and fiber to this nutritious dish. Add any other vegetables you have in the fridge that need to be used up. Leftover bolognese sauce can be frozen in meal-sized portions for up to three months or refrigerated for up to three days, for quick, easy meals.

16oz/500gm lean beef mince

1 large onion, peeled and chopped.

2 cloves of garlic, crushed.

1-2 tbsps. olive oil

1 x 14oz/410g can of kidney beans, drained

1 x 14oz/410g tin peeled, crushed tomatoes,

3-4 tbsps. tomato paste

3 carrots unpeeled and diced.

2-3 celery sticks, chopped finely

2 cups of chopped mushrooms

Fresh or dried herbs, such as parsley, oregano, basil etc.,

  1. Brown meat in a heavy based large pan, stirring to cook evenly.
  2. Add olive oil, onion and garlic and cook until golden brown.
  3. Add all other ingredients, stir to mix and bring to the boil.
  4. Turn heat to low and simmer for 40-60 minutes.
  5. Serve with whole wheat pasta and a colorful salad.

Makes 8 serves

Nathalie Cook

Take me back to the Contents

© Nathalie Cook and MPNforum.com, 2012. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Nathalie Cook and MPNforum.com with appropriate and specific direction to the original content.

Comments on: "Recipes from the MPN Kitchen (November 2012)" (8)

  1. I certainly get bored with the same old things that I cook and will certainly looked forward to trying out your recipes.

  2. Hi Sheridan, Bonnie and Sevy, thank you for your comments. Enjoy cooking and eating these dishes. Best wishes….Nathalie

  3. Sevy Goulielmos said:

    Thanks Nathalie!
    I made a list to pick up the ingredients this week.
    I’m also sharing these recipes with my cycling team. We are attempting to put more focus on good nutrition as an important element of training!
    Positive thoughts,
    Sevy

  4. Thanks for,posting recipes.

  5. Nathalie, THANK YOU for these – I look forward to trying them!! Sheridan

  6. Kathy Van Meter said:

    Nathalie:
    I certainly appreciate the ounce conversions. Just never did catch on to metrics. :-) Our kids really like hummus made with roeasted red peppers and served with warm pita bread. Thanks for the Bolognese sauce, will try it soon.
    Peace……………..Kathy

    • Hi Kathy,
      I’m glad you enjoyed the hummus and that the ounce conversions were helpful. I will remember to include them in future recipes. I made another version of the hummus recently with roasted sweet potato included, which my family enjoyed. The addition of red peppers is a great idea too.
      kind regards…….Nathalie

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