The Efx3 Recipe Collection

1 tablespoon vegetable oil

1 medium onion, chopped

2 cloves of garlic, chopped

1 tablespoon of curry paste, or to taste

1 tablespoon of tomato puree

2 medium sweet potatoes, cut into bite-size chunks

2 red peppers, de-seeded and cut into strips

1 mango, peeled and cut into chunks

1 good handfull of raisens or sultanas

seasoning to taste

METHOD

1  Heat the oil and fry the onion and garlic until soft but not brown

2  Stir in the curry paste and sizzle for 2 mins

3  Add all the other ingredients except the mango, and stir in 1/2 pint of water

4  simmer for 10-15 mins until the veg is soft but not mushy

5  Stir in the mango and simmer for another 2 mins

This tastes just as good as it looks!

Here is one for Hummus:
Hummus is a very popular dish all over the Mediterranean Basin and Middle Eastern region made out of chickpeas (hummus in Arabic). Other ingredients are tahini (sesame paste), olive oil, lemon juice, garlic and salt.

Ingredients:

• 16 oz of soaked and boiled chickpeas or garbanzo beans
• 2 fluid ounces of the liquid from boiling the chickpeas
• 3-5 tablespoons of natural lemon juice
• 1 ½ -2 tablespoons of tahini
• 2-3 crushed cloves garlic
• 1/2 teaspoon of salt
• 2 tablespoons of virgin olive oil

Some people add red pepper powder to the mixture. Others, just sprinkle it later on the dish.

Process:

Soak about 3 ounces of chickpeas during a minimum of 12 hours. Boil them and set aside from boiler. Keep the water. Combine the chickpeas with the rest of the ingredients in blender. Add 2 fluid ounces (about ¼ of cup) of water from chickpeas. Blend for 3-5 minutes on low speed until is properly mixed and get a smooth consistency.

Place in a dish, forming a type of basin with hummus, with a shallow well in the center.

Add a small amount (1-2 tablespoons) of virgin olive oil in the center of the dish. Sprinkle some red pepper and garnish with parsley (both optional). If you want a low calories hummus, don’t add olive oil and reduce the amount of it you put in the food processor

Serve accompanied with warm or toasted pita bread.

Calories of a cup (8 fluid ounces or 250 grams) of hummus: from 350Kcal (low fat) to 500 Kcal. It is a rather rich food.

Hummus is very healthy. It lowers bad cholesterol, due to the cheakpeas. It is very caloric and should be eaten moderately.

1. 700g fresh peas, podded and blanched in boiling water for 5 mins.
2. 1 lge leek, cleaned and chopped
3. 1 lge onion, peeled and chopped
4. 4 lge eggs
5. 50ml milk
6. 50g butter
seasoning

Takes about 30 mins to prepare, including podding the peas, and around 40-50 mins to cook
Serves 2.
1. melt the butter in a non-stick frying pan and when sizzling add all the veg and stir well
2. turn the heat right down and sweat gently for 30 mins so the the veg softens but doesn’t brown
3. beat the eggs with the milk and season to taste, then pour over the veg in the pan
4. leave on the low heat for around 15 mins untill begining to set around the edges and underneath
5. put the pan under a hot grill to brown and set the top.

Serves 2 as a snack

Ingredients:

1 large sweet potato
Sunflower oil for frying (approx. 1 inch in a pan)
1 cup ice-cold water
1 cup all-purpose flour
1 egg

Preparation: 5 minutes for the batter, a few minutes to chop the potato
Cooking: 3 minutes per ‘batch’

Method:

• Heat the oil in a pan. Meanwhile, slice the sweet potato (you can leave the skin on, it’s tasty) either into long strips or into circles, about 5mm thickness.
• Whisk an egg in a bowl. Pour in the water (as cold as you can get it), and then sieve the flour over the top. I also added a pinch of cajun spice mix to flavour the batter a bit, but it’s not essential.
• When the oil is hot enough (you can test by dropping a pea-sized blob of batter into it and seeing if it fizzles), dip the potato slices into the batter to coat them and drop them gently into the oil. Don’t overcrowd the pan – you can fry them in batches.
• Fry for about 3 minutes, remove from the pan, set aside (you can put them on kitchen paper to drain the excess oil if you want to) and fry the next batch.

We were starving so we ate them pretty much as they were coming out of the pan. Very tasty They’d also be good with some sweet chili sauce.

A good substitute for tomato sauce a is a pesto. It can be used on a pizza in place of tomato sauce (add toppings as desired) or over pasta. This recipe works up very quickly and can be made ahead of time. Will keep in the fridge for 3-5 days or in the freezer for a few months. It’s much easier if you have a food processor, though I imagine if you’ve got the time you could chop by hand and use a hand mixer/blender to incorporate all ingredients.

Ingredients:

2-3 garlic cloves

1 teaspoon salt

1/2 teaspoon black pepper

3 cups loosely packed fresh basil

approximately 2/3 cup olive oil

1/2 cup pine nuts (optional)

1/2 cup Parmigiano-Reggiano cheese, coarsely grated (optional)

Preparation Time: 5 minutes

Cooking Time: No cooking required if using as pasta sauce. Simply toss with hot pasta. Follow pizza directions if substituting for pizza sauce.

Method:

1: Finely chop garlic in food processor

2: Stop motor and add basil, salt, pepper, nuts, and cheese. Pulse until finely chopped.

3: With motor running, slowly pour in olive oil until pesto reaches desired consistency.