Kennedy - The Big Book of Fabulous Food, the Ebook: 152 Healthy, flavour-packed recipes to make you feel great

Contents Im a big fan of food. I love eating it, and I love cooking it I especially love the eating part. But unfortunately I cant eat whatever I want, because I get FAT. Over the years Ive tried every single diet ever invented. Im not kidding! From grapefruit to cabbage to nut-job-TV-bought exercise equipment to lemon juice and maple syrup concoctions. Nothing worked long term.

And after having five kids in six years, my stomach soon resembled a piano accordion. In a fog of sleep deprivation and nappies, I turned to good old-fashioned comfort food cheesy lasagnes, creamy curries, burgers and fried rice. I embraced these familiar foods in abundance and I quickly realised comfort food was no comfort at all. In fact, it didnt make me feel very good about myself. It made me feel miserable. I knew my body just couldnt handle those processed white carbohydrates rice, pasta, bread and potatoes were not on my side.

Well, actually, thats exactly where they were on my side, my arse and my stomach. I knew there was an answer, but I was nervous I wouldnt be able to cope. I was convinced about one thing: if I cut all that carby stuff out of my diet, I didnt want to live on lettuce and air. I couldnt miss out on taste. So I embarked on a quest to create dishes that were basically carb-free and low in calories but BIG on flavour. This book contains more than 150 of my favourite recipes, which are super-easy to prepare.

And I havent given up on those dishes I used to drool over. Ive included my own version of cheesy lasagne, burgers and, yes, even fried rice. Jane Kennedy Guilt-free flavour For the most part, flavour has become the boombah bit in food: the fatty, creamy, crispy, sugary combination that sends a signal to our brains that were eating something delicious. Chefs arent stupid. If they double the cream they double the compliments! Well done. But there is a whole world of non-boombah flavours out there.

Below are the ingredients that I turn to time and again for a guilt-free flavour hit. Chillies Food flavoured with chilli transports your tastebuds. It neednt blow your head off; one small chilli is usually enough to elevate the plainest of dishes. Limes Lime juice is NOT the same as lemon juice. Lime juice is instantly exotic and summery. Garlic Theres a reason garlic is a staple of so many cuisines. Garlic Theres a reason garlic is a staple of so many cuisines.

It lifts everything it touches. It takes the boring out of food and makes it brilliant. Ginger As with garlic, ginger is warm, fragrant and a staple of Asian, Middle Eastern, Mediterranean and African cuisines. Always have some in your bowl on the kitchen bench. Fresh herbs Herbs change the way food tastes. Not just parsley, please.

Think tarragon, dill, chervil, thyme, oregano, lemongrass, basil, coriander (cilantro) and rosemary. Theyre all so different. Taste them! Use them. Novelty alone will make the dish more interesting. Kaffir lime leaves Why did it take me so long to get into these? Put simply, kaffir lime leaves make Asian food taste great. Spices Its no mystery to me why Indian, Thai, Turkish and Moroccan food tastes so bloody good. Spices Its no mystery to me why Indian, Thai, Turkish and Moroccan food tastes so bloody good.

Spices are the jewels that set these cuisines apart from the boring meat and three veg world. Hello, what do you think the Spice Trade was all about? Those guys knew what they had. People killed for this stuff yet we can get it at the corner shop! Ground cumin and coriander, cinnamon and nutmeg, cardamom pods, mustard seeds, saffron and turmeric. Fenugreek is crazy all I know is that if its not in an Indian curry it doesnt taste the same. Take pride in your spice rack and refresh the spices every now and then. Peppercorns and sea salt Not pepper and salt. Peppercorns and sea salt Not pepper and salt.

Real peppercorns and real sea salt. Freshly cracked black pepper is one of the worlds great cheats and sea salt is the worlds GREATEST cheat. I like to use Maldon salt or pink lake salt. Sesame seeds and nuts Texture is just so important in food, and a few peanuts or cashews, or a sprinkling of toasted sesame seeds, will give your food the crunch you crave. A note on oven temperatures All oven cooking temperatures in this book are for fan-forced ovens. For conventional ovens, increase the temperature by 20C (70F).

Asian-style crab omelette This is a fabulous Sunday brunch or starter. The Asian flavours make it tasty and light and a little bit posh. A side salad of lettuce leaves, dressed with a little sesame oil and lemon juice, works well as an accompaniment. 2 eggs, plus 1 egg white 170 g (6 oz) tinned crab meat, drained 2 spring onions (scallions), thinly sliced, green tops reserved and shredded for garnish 2 teaspoons sesame oil 2 teaspoons light soy sauce 2 teaspoons peanut oil 45 g (1 oz/ cup) bean sprouts Preheat the grill (broiler) to high. In a large mixing bowl, whisk the eggs and egg white together lightly. Add the crab, thinly sliced spring onion, sesame oil and soy sauce.

Heat a small, non-stick, ovenproof frying pan over high heat. Pour in the peanut oil and, when it sizzles, lower the heat and add the egg mixture. Cook for 2 minutes, stirring occasionally. Cook for a further 3 minutes, or until the omelette is nearly set. Place under the grill until it turns golden. To serve, fold the omelette in half and sprinkle with the bean sprouts and shredded green spring onion.

SERVES 2 Bacon-wrapped baked eggs This is a cool way to serve bacon and eggs. As it cooks, the bacon wraps around the egg, just like flower petals. Serve straight from the oven or you can wait for the dish to cool, slip it out of the ramekin and eat it cold. 2 rashers (slices) bacon 2 eggs sea salt and freshly ground black pepper 1 tablespoon freshly snipped chives Preheat the oven to 200C (400F). Grease the insides of two 150 ml (5 fl oz) ramekins. Line the inside of each with a rasher of bacon and place in the oven for 5 minutes.

Remove from the oven and crack an egg into each ramekin. Season with salt and pepper and return to the oven for 78 minutes, or until the egg whites are set. Remove the ramekins from the oven and sprinkle with fresh chives as you serve. SERVES 2 Huevos rancheros These are not really traditional huevos rancheros, because, well, you dont need oily tortilla or sour cream or black beans to ruin your morning. This is my version, which is lighter and less stodgy. 1 tablespoon extra-virgin olive oil white onion, finely chopped 1 garlic clove, finely chopped 1 green capsicum (bell pepper), finely chopped 400 g (14 oz) tinned chopped tomatoes teaspoon chilli powder teaspoon ground cumin teaspoon dried oregano sea salt and freshly ground black pepper 4 eggs 25 g (1 oz/ cup) grated parmesan 12 spring onions (scallions), finely chopped Preheat the oven to 200C (400F). 1 tablespoon extra-virgin olive oil white onion, finely chopped 1 garlic clove, finely chopped 1 green capsicum (bell pepper), finely chopped 400 g (14 oz) tinned chopped tomatoes teaspoon chilli powder teaspoon ground cumin teaspoon dried oregano sea salt and freshly ground black pepper 4 eggs 25 g (1 oz/ cup) grated parmesan 12 spring onions (scallions), finely chopped Preheat the oven to 200C (400F).