THE RECIPES
The recipes that follow focus on some of the anti-inflammatory foods recommended in our guideline. You certainly do not need to stick to just these recipes, but we hope you find them a useful starting point.
Baba Ghanoush (Roasted Aubergine Dip)
Serves 8
Ingredients
3 medium-sized aubergines
½ cup (130 g) tahini1
1¼ tsp coarse salt
3 tblsp freshly-squeezed lemon juice
3 cloves garlic, peeled and smashed
⅛ tsp chilli powder
1 tblsp olive oil
Pinch of cumin (optional)
A half bunch picked flat-leaf parsley or coriander leaves
Method
Preheat the oven to 190o
C.
Prick each aubergine a few times with a fork, and then
char the outside of the aubergines by placing them
directly on the flame of a gas burner.
As the skin chars, turn them until they are uniformlycharred on the outside. If you don’t have a gas stove,
you can char them under the grill. Otherwise skip to the next step.
Place the aubergines on a baking sheet and roast in the oven for 20 to 30 minutes, until
they’re completely soft; you should be able to easily poke a small knife into them and meet
no resistance.
Remove from oven and leave to cool. Once cool enough to handle, split the aubergine and
scrape out the pulp. Puree in a blender or food processor with the other ingredients until
smooth. Season with salt and lemon juice to taste.
To serve: Drizzle with olive oil, garnish with fresh herbs.
Accompany with wholegrain crackers or toasted pita chips for dipping.
Storage: Baba Ganoush can be made and refrigerated for up to five days prior to serving
Chickpea & Pomegranate Dip
Serves 24
Ingredients
100 mL olive oil, plus extra for the crisps
3 x 400 g tins chickpeas, drained
Juice of one lemon
2 red chillies, seeded and chopped
1 garlic clove, finely chopped
2 tsp cumin seeds, toasted in a dry frying
pan
1 small red onion, finely chopped
A small bunch of mint or parsley, finely
chopped
2 tblsp pomegranate molasses
6 - 8 pieces wholemeal pita bread
Method
Put the chickpeas, olive oil, lemon juice, chilli and garlic in a food processor, season and
pulse until just crushed. Remove and mix in the cumin seeds, red onion and mint or parsley.
Season.
Mix pomegranate molasses with a little water to thin down. Drizzle pomegranate syrup
over the chickpea dip. Serve with warm pita crisps.
Pita Crisps
Heat the oven to 200o
C/fan 180o
C.
Cut 6 - 8 pita breads into triangles and separate the layers. Brush with olive oil, season and
bake for 7 - 8 minutes until crisp and golden.
Per Serving (4 pita crisps and a tblsp of dip)
512 kJ, 3.9 g protein, 4.9 g fat, (0.7 g sat fat), 13.8 g carbohydrates
Dukkah
Makes 24 serves
An Egyptian spice blend is a perfect snack – serve with crusty bread and a small bowl of
olive oil for dipping.
Ingredients
⅔ cup hazelnuts or almonds
½ cup sesame seeds
2 tblsp coriander seeds
2 tblsp cumin seeds
2 tblsp freshly ground black pepper
1 tsp turmeric
1 tsp flaked sea salt
Method
In a dry skillet over medium heat, toast the nuts until lightly coloured. Place aside to cool.
Repeat with sesame seeds. Remove from pan & set aside in a small bowl.
In the same skillet, toast the coriander and cumin seeds - shake the pan or stir frequently
until the seeds begin to pop. Transfer to a food processor with the cooled nuts. Place the
cooled hazelnuts into the food processor, and process with the spices until finely ground,
then add to the bowl with the sesame seeds. Season with salt and pepper, and mix well.
Dip crusty wholemeal bread into small bowl with olive oil, then into a small bowl containing
the nut mixture. Or sprinkle on a salad with fresh lettuce, hard-boiled eggs, with an olive oil
and lemon dressing.
Store in an airtight container.
Per Serving (Dukkah)
188 kJ, 1.3 g protein, 4 g fat (0.0 Sat Fat)
Guacomale
Makes 1 - 2 cups (approx 6 serves)
Ingredients
2 medium ripe but firm avocados
2 tblsp fresh lime or lemon juice
¼ tsp salt and fresh ground pepper to taste
Optional Seasonings
2 tblsp finely chopped coriander
Pinch cayenne pepper or chilli powder
Finely chopped tomato
Method
Halve the avocados and remove the stones. Scoop the avocado out of the shells with a
spoon into a shallow bowl and mash with a fork until smooth. Mix in the remaining
ingredients. Taste and adjust the seasonings. Serve as a snack with toasted pita bread.
Per 50 g
378 kJ, 9.2 g fat (2.2 g sat fat), 0.4 g carbohydrates.
Pomegranate & Avocado Salsa
Serves 10
2 avocados, peeled and diced
I large tomato
2 tblsp fresh lime juice
2 cups mandarin sections, diced
1 cup pomegranate seeds
½ cup spring onion, thinly sliced
½ cup coriander, very finely chopped
2 tblsp honey
½ tsp salt
1 jalapeno, minced
Method
Mix all ingredients together and allow to sit for 1 hour in the fridge for flavours to blend.
Serve with homemade pita chips, corn chips, celery sticks or anything else you like to dip.
Per Serving
465 kJ, 1.1 g protein, 5.9g fat (0.8g sat fat)
Pomegranate Dip
Ingredients
1 large pomegranate
2 cups plain (Greek-style) yoghurt, chilled
2 spring onions, finely chopped
⅓ cup fresh coriander, finely chopped
⅛ tsp salt
¼ tsp allspice
Fresh sprigs of mint to be used for garnish
Method
Remove seeds from pomegranate and set aside.
In a bowl, add yoghurt, coriander, onions, salt and allspice. Mix well. Gently fold in
pomegranate seeds. Leave about a tblsp in reserve if you would like to add some for
garnish. Sprinkle dip with fresh sprigs of mint. Serve immediately or cover and chill.
Serve with pieces of wholemeal pita bread or pita crisps.
Roasted Broccoli Pesto
Ingredients
1 large head of broccoli - cut in to small florets
1 large clove garlic
1 cup raw almonds*
1 handful of spinach
Juice of half a lemon (more if desired)
½ tsp of salt or more to taste
½ tsp freshly ground black pepper
¾ cup olive oil
Method
Lightly oil a roasting pan or baking dish and arrange broccoli florets - bake in the oven at
180o
C for 25 - 30 minutes or until broccoli is crispy to bite and has dark golden edges.
Turn florets once during cooking – take care that they don’t burn. Set aside to cool.
Dry toast the almonds in an oven for approximately 12 minutes at 180o
C or 8 minutes on
grill, turning often. When done, set aside to cool.
Place the garlic and almonds in a blender (or food processor but finely chop by hand first).
“Pulse” until they are well chopped but still a little chunky.
Add the remaining ingredients except the olive oil and turn processor on. Once everything
begins to come together pour in oil while continuing to blend. You may need to stop it and
help things along by giving it a stir. For a thinner texture, add a little more oil or water.
Adjust seasoning.
To store: Place in an airtight container, drizzle a little olive oil over the top and keep
refrigerated. This pesto ages well, with the flavours intensifying after a day or two.
Store larger quantities in the freezer.
* Or your choice of almonds, sunflower seeds or pumpkin seeds.
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