A few days ago my father was diagnosed with dangerously high cholesterol and blood pressure levels and high blood sugar. With such news in mind it's suffice to say that we've gone on somewhat of a lifestyle change. We gone out with the bad; the unhealthy snacking and dependence on white carbs in favour of morning runs, whole wheat and extra lashings of chicken. Having already tried ultra healthy meals from Weightwatchers without much success, I could hardly be hopeful for what fat free and low cholesterol meals might hold for us. The thought, for me, was hardly an appeasing one. Nevertheless, the dietary change is a necessity and there is no questioning its importance. Day 2 of a diet that time can only tell how long it might last, we've had a first lunch that I will cook again; a couscous salad.
Dad's low cholesterol vegetable couscous:
Ingredients:
350g couscous
100g green beans
1 red capsicum
4 medium tomatoes
300g sweet potato
500ml vegetable stock (made from 1 knorr/maggi stock cube dissolved in 500ml boiling water)
100g frozen peas (thawed)
150g frozen sweet corn kernels (thawed)
Method:
1. Pour the dry couscous in a heatproof bowl and pour the boiling stock over the top
2. Cover and leave for 5 mins until the couscous has soaked up the liquid
3. Meanwhile, dice the sweet potato and boil in a pan for 5 mins or until tender
4. Chop the green beans in half width ways and boil for 5 mins or until soft
5. Dice the capsicum and tomatoes
6. Once the couscous is cooked transfer to a large mixing bowl
7. To the couscous add the cooked potato, beans, capsicum, tomatoes, sweet corn and peas
8. Toss together until well combined
9. For the dressing, thinly dice 1 clove of garlic and place in a small bowl with 1 tbsp chopped mint or mint paste
10. Add to it 2 tbsp lemon juice, 1 tbsp olive oil and 1 tsp clear honey
11. Mix well and then pour over couscous
12. Mix well and serve
Healthy as this may be it is a clear lunch favourite and like a broken lift on the 15th floor, it won't let you down!
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