Weekly Recipe of Eat Smart Nutrition Consultants

Recipes from Holly, Kerry, Liz and Lauren 24/7/06

Lamb Shanks (serves 6)

6 lean lamb shanks
400g can of tomatoes
Glass of red wine
1-2 tablespoons olive oil
300ml of water or stock

Cup of barley (optional)
Big handful of fresh herbs
Large bowl full of chopped vegetables such as celery, onions, leeks, carrots, parsnip, turnip and whole garlic cloves

1. Pre-heat oven to 180oC.
2. Heat oil in a heavy based saucepan and brown the shanks.
3. Add the vegetables and soften. Remove the shanks and vegies, then add the wine and water/stock to the saucepan and cook until reduced.
4. Place the vegetables in a large oven-proof casserole dish, season as desired, add barley, then the shanks and pour over the liquid from the saucepan. Add the tomatoes and herbs.
5. Place a heavy lid or foil over the casserole and cook for at least 2 hours.
6. Serve with extra greens as desired.


Roast tuna with olives and onions (serves 4)

4 thick tuna steaks or other thick fillets
Handful of pitted kalamata olives
1 med onion, chopped
2 cloves garlic, thinly sliced
Basil leaves
Fresh tomato and herb sauce:
1kg ripe roma tomatoes or 600g can
1 tablespoon olive oil
1 leek, washed and sliced into rings
2 minced garlic cloves
Handful of basil/thyme

To make the sauce:
1. Cut a small cross on base of each tomato (if using fresh), plunge into boiling water for 30 secs then peel and chop roughly.
2. Heat oil in a saucepan on medium, add leeks and garlic. Reduce heat to low and simmer until leeks soft. Add tomatoes and herbs and cook for 10-30 minutes depending on the intensity of flavour desired. Tip: you could use a good quality jar of tomato pasta sauce.

To cook fish:
1. Spray the base and sides of a medium baking dish, place half the tomato sauce on the bottom and the fish on top. Mix the rest of the tomato sauce with the onions, olives, garlic and basil leaves. Place evenly around the fish. Season as desired.
2. Cook in a moderate oven for about 15 minutes.
3. Serve with green vegetables or a salad. Can be served on a bed of pasta or pureed white beans, or even mixed through pasta with a side salad.

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