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Healthy, Restaurant-quality Alternatives to Fast Food

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  • Healthy, Restaurant-quality Alternatives to Fast Food

    New season: Chef Michael Van de Elzen attempts to create healthy alternatives to some of New Zealand's most popular soft drinks to sell from his mobile kitchen on Waiheke Island

    The Food Truck follows award winning chef Michael Van de Elzen as he attempts to create healthy, restaurant-quality alternatives to New Zealand fast food from the back of a 1970 Bedford truck.

    Ep 8 - Chicken meal


    For an authentic chicken meal, serve Mike's 13 herbs and spices chicken or chilli chicken with mash, coleslaw and lemonade.

    Citrus Mash

    Serves 4

    1 kg boiling potatoes, peeled and diced
    pinch salt
    1 cup reduced fat milk
    1 lemon, zest of

    Place potatoes and salt in a saucepan of water.
    Brink to the boil, reduce heat and simmer for about 10 minutes.
    Place the milk in a small saucepan, add lemon zest.
    Brink to the boil, reduce heat and simmer for 3 minutes.
    Remove from heat.
    Drain potatoes and mash, adding milk into the mixture while mashing.

    Coleslaw (Serves 4)

    1 cup finely shredded red cabbage
    1 cup finely shredded green cabbage
    2 carrots, peeled and grated
    1 bulb fennel, finely sliced and soaked in lemon water for 5 minutes
    1/2 red onion, finely sliced
    2 Tbsp toasted walnuts, chopped

    1 egg yolk
    juice 1/2 lemon
    pinch salt
    pinch sugar
    4 Tbsp almond oil

    Place vegetables in a bowl and mix.
    Place dressing ingredients in a jar and shake to combine.
    Drizzle dressing over vegetables and toss to combine.


    125 ml lemon juice
    125 runny honey
    1 L water
    4 sprigs fresh mint

    Place lemon juice and honey in a saucepan.
    Bring to simmering, remove from heat and cool.
    Place water in soda stream and make into soda water.
    Place ice in a long glass, add two tablespoons syrup and fill with soda water.

    Mike's chilli chicken

    Serves 4

    Chilli mixture:
    1 tsp chilli powder
    1 tsp paprika
    1 tsp smoked paprika
    1 tsp chicken booster
    pinch salt

    2 cups panko crumbs
    3 egg whites, beaten
    1 Tbsp water

    2 chicken breasts, skinned, deboned and cut in half.
    2 chicken legs, skinned, cut into thigh and drum

    Preheat oven to 165 C.

    Mix chilli ingredients together, add panko crumbs and place in a bowl.

    Whisk egg whites and water together.

    Dip chicken pieces in egg white mixture, then roll in the panko chilli mixture.

    Place on baking paper in a baking tray and cook for 30-40 minutes.

    Mike's 13 herbs and spices chicken

    Serves 4

    My mix:
    1 tsp oil
    1/2 tsp dried oregano
    1/2 tsp dried parsley
    1/2 tsp dried sage
    1/2 tsp dried thyme
    1/2 tsp mustard powder
    1/2 tsp turmeric
    1/2 tsp white pepper
    1/2 tsp coarsely ground pepper
    a of pinch salt
    1/2 tsp smoked paprika
    1/2 tsp ground ginger
    1/2 tsp garlic powder
    1/4 tsp chicken stock

    1 cup potato flour
    1 cup cornflour
    3 egg whites, beaten
    1 Tbsp water

    2 chicken breasts, skinned, deboned and cut in half.
    2 chicken legs, skinned, cut into thigh and drum

    Preheat oven to 165 C.

    Heat oil in a heavy based pan, add oregano, parsley, sage and thyme together until crisp, drain, cool and grind using a morter and pestle. Place in a bowl and add mustard, turmeric, peppers, salt, paprika, ginger, garlic and chicken stock.

    Place potato flour and cornflour in a bowl.

    Whisk egg whites and water together.

    Dip chicken pieces in egg white mixture.

    Roll chicken in flour and spice mixture.

    Place on baking paper in a baking tray and cook for 30-40 minutes.

    Big Mike's beef and veggie burgers

    Serves 4

    4 wholemeal buns
    8 patties
    2 heads baby cos lettuce, finely sliced
    4 gherkins, each sliced into 4
    Mike's awesome sauce

    Slice buns into three.
    Place a pattie on a bun bottom.
    Add lettuce, gherkins and awesome sauce.
    Repeat with second pattie on a bun middle.
    Finish with a bun top.


    500g premium mince
    1 onion, finely diced
    1 courgette, grated
    1/2 beetroot, grated
    1 tsp Dijon mustard
    1/2 tsp curry powder (cumin, coriander, chilli)
    3 egg whites

    Preheat oven to 180 C.

    Mix all ingredients together in a bowl. Form into 8 patties.

    Heat a heavy-based frying pan until hot and brown the patties on both sides.

    Place in preheated oven for 4-5 minutes.

    Mike's awesome sauce

    2 soft boiled eggs (5 minutes maximum)
    4 shallots, sliced and sautéed
    1 Tbsp honey
    1 Tbsp tomato purée
    100 ml vegetable stock
    60 ml olive oil
    2 gherkins, finely chopped

    Place eggs, shallots, honey, tomato purée and stock into a blender. Process to combine.

    Add oil gradually while processing to form an emulsion.

    Remove from blender and add gherkins.

  • #2
    Chicken Burgers

    Serves 4

    4 wholemeal buns, toasted
    aubergine pickle
    smoked chicken
    1/4 cup alfalfa sprouts

    Slice buns in half.
    Spread base with aubergine pickle.
    Place chicken on a hot griddle pan and cook for 2-3 minutes each side.
    Remove and cool. Slice in half on the diagonal and place in bun and add pickle.
    Add a dollop of tzatziki.
    Add alfalfa sprouts and the bun top.

    Smoked chicken

    4 chicken thighs, boneless and skinless
    1 tsp Dijon mustard.

    Brush chicken thighs with mustard.
    Place on a plate, cover and leave for flavours to penetrate.
    Place some untreated sawdust in a heavy-based pan.
    Place a rack on top of the pan.
    Place chicken on the rack.
    Cover with aluminium foil and then a lid.
    Place pan on element, turn on heat and leave until smoke appears.
    Turn off element and leave for 8 minutes.

    Aubergine pickle (Serves 4)

    2 eggplants, peeled and diced
    2 Tbsp olive oil
    3 tomatoes, diced
    2 Tbsp dried cranberries
    2 Tbsp sunflower seeds
    1 tsp curry paste
    1/4 cup water

    Sauté eggplant in olive oil.
    Add remaining ingredients and cook until liquid has evaporated.
    Blend until smooth.
    Add pinch of salt and freshly ground black pepper.

    Tzatziki (Serves 4)

    1/2 telegraph cucumber, deseeded, sliced into matchsticks
    2 tsp fresh chopped mint
    4 Tbsp plain unsweetened yoghurt
    1/2 tsp lemon juice

    Mix all ingredients together

    Vegetarian burger

    Makes 4

    4 wholemeal buns
    4 pumpkin and spinach patties
    4 Tbsp almond satay sauce
    8 Tbsp beetroot pickle
    4 lettuce leaves
    1/4 pottle snow pea sprouts
    1/4 cup alfalfa sprouts

    Slice buns in half.
    Spread almond satay sauce on each bun base.
    Add lettuce, top with a pattie, spoon on beetroot chutney, top with snow pea shoots and alfalfa sprouts.
    Add the burger top and serve.

    Wholemeal buns

    130 ml warm water
    1 Tbsp olive oil
    2 tsp sugar
    1/2 tsp salt
    8g fresh yeast
    200g wholemeal flour
    100g kumara, peeled, roasted and mashed
    100g white flour

    To make dough:
    Place warm water, olive oil, sugar and salt in a warm bowl and stir to dissolve sugar.
    Sprinkle yeast over the mixture and continue stirring to blend in the yeast.
    Stir in wholemeal flour and half the white flour, or sufficient to make a thick batter. Beat until smooth.
    Add kumara and remaining flour and mix to make a dough. Turn out onto a board and knead for about 10 minutes until the dough is smooth.
    Place the dough in a bowl sprayed with oil and turn over to coat all sides.
    Cover with plastic film and leave to rise until double in bulk.
    Punch down and roll into a ball.

    Pumpkin and spinach patties (Makes 4)

    2 onions, sliced and sautéed
    1/4 cup buckwheat
    1/4 cup cooked quinoa
    1/4 cup cooked chickpeas
    1/4 cup roasted tamari almonds
    1/4 cup lite coconut milk
    1 carrot, grated
    1 cup roasted, diced pumpkin
    1 cup baby spinach leaves
    1/2 tsp thyme leaves
    1/2 tsp lemon juice
    1 Tbsp chopped parsley
    3 egg whites

    Mix all ingredients together in a bowl.
    Form into four patties.
    Heat a heavy-based pan.
    Spray with a little oil and cook patties until golden on both sides.

    Beetroot pickle (Serves 4)

    1 cup white wine or cider vinegar
    1/2 cup sugar
    1 star anise
    1 cinnamon quill
    2 cups grated beetroot

    Place the vinegar, sugar, star anise and cinnamon quill in a saucepan and heat until reduced by half. It will be thick and sticky.
    Remove the star anise and the cinnamon quill.
    Add beetroot and cook, stirring, for 2-3 minutes.

    Almond satay sauce (Serves 4)

    1 tsp vegetable oil
    1/2 onion, finely chopped
    1/2 clove garlic, crushed
    1 tsp finely chopped fresh ginger
    1 tsp curry powder
    1 Tbsp low sodium soy sauce
    200 ml lite coconut milk
    1/4 cup almond butter

    Heat heavy-based pan, add oil and sauté onion until transparent.
    Add garlic, ginger, curry powder and cook for 1-2 minutes.
    Add soy sauce and coconut milk and simmer for 10 minutes.
    Blend in almond butter.

    Margherita pizza

    Makes 2/serves 4

    2 wholemeal pizza bases

    1/3 cup tomato sauce
    50g buffalo Mozzarella
    2 Tbsp chopped basil

    Preheat oven to 180 C.

    Roll base out as thinly as possible, spread tomato sauce on base and top with mozzarella.

    Place onto hot tray and bake in preheated 180�C oven until base is crisp and lightly browned.

    Arrange basil on top.

    Wholemeal pizza dough

    150g flour
    50g wholemeal flour
    1/4 tsp salt
    60 ml reduced fat milk
    60 ml water
    7g dried yeast
    1/4 tsp sugar

    Sift flour and wholemeal flour and salt together and place in a warm place.

    Gently heat milk and water to blood temperature. Add yeast and sugar, and leave in a warm place for the yeast to activate and bubble.

    Add liquid to flour mixture.

    Knead by hand or in a mixer until smooth.

    Cover and leave in warm area to double in size.

    Knead again and rest before using.

    Sprinkle flour on a board and roll dough into two pizza bases.

    Place onto hot tray ready for topping

    Tomato sauce

    300g beefsteak tomatoes
    5 garlic cloves, peeled
    20g each, rosemary, thyme, basil and parsley
    Pinch salt
    1 Tbsp olive oil
    Handful fresh basil and parsley

    Spray an oven tray with oil.

    Slice tomatoes in half, horizontally and arrange on oven tray.

    Add garlic, rosemary, thyme, basil and parsley and small amount of sea salt to the oven tray.

    Cook overnight at 100 C.

    Remove from tray and purée in kitchen blender, adding a handful of fresh basil and fresh parsley.

    Ep 2 - Fish and chips


    Crumbed fish and chips

    Serves 4

    3 Tbsp olive oil
    1/2 loaf wholemeal bread, processed into crumbs
    Pinch white pepper
    Pinch salt
    4 x 100g fillets snapper
    2 tsp Dijon mustard

    Preheat oven to 180 degrees C.

    Heat olive oil in a heavy-based pan.

    Add breadcrumbs, pepper and salt and stir fry for 3-5 minutes or until crisp.

    Paint top side of snapper with mustard.

    Pat breadcrumbs onto the mustard.

    Place on a baking sheet on a baking tray.

    Bake in preheated oven for 5 minutes.

    Kumara chips

    Serves 4

    4 kumara, cut into chunky chips
    3 Tbsp olive oil
    Pinch white pepper
    Pinch salt

    Preheat oven to 180 degrees C.

    Line a baking tray with baking paper.

    Place kumara chips in a bowl.

    Drizzle with olive oil and sprinkle with pepper and salt and mix.

    Lay chips out in a single layer on the baking tray.

    Bake in preheated oven for 10-12 minutes or until tender and golden.

    Pepperanato purée

    3 onions, peeled, finely sliced
    1 Tbsp olive oil
    2 cloves garlic, crushed
    500g Roma tomatoes
    4 red peppers char grilled, skinned, deseeded, and thinly sliced
    Pinch salt
    Black pepper to taste
    Handful of fresh basil

    Heat olive oil a heavy-based saucepan.

    Add onions and garlic and sweat until onions are translucent.

    Blanch, refresh and skin tomatoes. Cut into quarters and add to onions.

    Add peppers and cook for 2-3 minutes or until most of the liquid has evaporated.

    Add basil and purée with a stick blender or in a food processor.

    Season to taste.

    Steak and cheese pie

    Makes 4

    1/2 onion, sliced
    1/2 clove garlic, crushed
    250g rump steak, sliced into stir fry strips
    2 Portobello mushrooms, sliced
    1/2 tsp Dijon mustard
    12 cherry tomatoes
    4 x 10 cm diameter volauvent cases, precooked, warm
    1 cup cooked potato
    3 Tbsp olive oil
    3 Tbsp reduced fat milk
    Pepper to taste
    1 tsp grated Parmesan

    Preheat grill.

    Heat a heavy-based pan. Spray with oil and add onion and garlic. Stir fry for 1-2 minutes.

    Add beef, mushrooms and mustard and stir fry for 2-3 minutes.

    Add tomatoes.

    Pile mixture into warm volauvent cases.

    Mash potato with olive oil, milk and pepper to taste.

    Place in a piping bag and pipe potato onto the top of each pie.

    Sprinkle with Parmesan cheese.

    Place under preheated grill until potato is golden.

    See more recipes here


    • #3
      Gordon Ramsay makes healthy and tasty chunky chips - without deep-frying.

      750g Desirée potatoes (about 3 medium large), peeled
      groundnut oil , for drizzling
      sea salt and freshly ground black pepper

      1.Heat oven to its highest setting, ideally 250C/fan 230C/gas 9. Cut each potato into 1cm-wide slices, then into 1cm-thick sticks. Blanch in a large pan of boiling water for 3 mins, then drain well.

      2. Shake the potatoes out onto a roasting pan, drizzle with oil, ensuring each chip is evenly coated, then season well. Bake for about 15-20 mins, turning the potatoes at least twice, until golden brown and crisp.

      Tricolore pizza with basil oil
      Recipe by Good Food

      Colourful, healthy, quick and delicious. A must-try recipe for all cooks. Once perfected swap the toppings about and experiment.

      175g from a 500g pack ciabatta bread mix, plus a little extra for dusting
      3 tbsp olive oil
      large handful basil leaf
      1 avocado , halved and thinly sliced
      splash lemon juice
      125g ball reduced-fat mozzarella
      225g mixed tomatoes , sliced and drained on kitchen paper

      1.Heat oven to its highest setting, about 240C/fan 220C/gas 9. Tip the bread mix into a large bowl, pour over 125ml lukewarm water and 1 tbsp olive oil, then mix well to a sticky dough. Knead for a few mins, using some of the extra dry mix to stop it sticking. Place in an oiled bowl, cover with a tea towel and leave in a warm place for 15 mins.

      2. While the dough is rising, put the remaining oil in a small blender with most of the basil, then whizz until the leaves are finely chopped. Toss the avocado in the lemon juice, then tear the mozzarella into rough pieces. 3 Using a little more of the dry bread mix to help you, roll and stretch the dough out to a rough 25 x 30cm rectangle on a large baking sheet. Brush over the basil oil, scatter with the mozzarella and tomato slices, then bake for 10-12 mins until the base is crisp and the cheese melted. To serve, scatter with the avocado slices and remaining basil leaves, then season with freshly ground