7
RICH TOMATO SAUCE (SERVES 4)
PROGRAMS
L
/
Y
/
M
A versatile tomato sauce, perfect for meatballs or pasta.
30ml olive oil
1 onion, peeled and finely chopped
2 cloves garlic, peeled and crushed
2 x 400g tins plum tomatoes
1 tbsp sun dried tomato paste or tomato purée
2 tsp sherry vinegar or red wine vinegar
1 tsp caster sugar
salt and pepper
1 bunch basil, leaves roughly chopped (optional)
Put the oil, onion and garlic in the jug. Press the
L
button. Cook for 3 minutes. Press and release the
Y
button. Add the tomatoes, tomato paste, sherry vinegar and sugar. Season with salt and pepper. Press the
M
button. Wait till the program ends, then stir in the chopped basil (optional) and serve.
VEGETABLE BOILING GUIDE
FOOD
TIME (MIN) FOOD
TIME(MIN)
artichoke, hearts
11-16
corn, on cob, whole
5-8
asparagus
6-13
eggplant, diced
5-10
beans, green
12-18
parsnips
5-10
broccoli, florets
5-6
peas
8-12
brussels sprouts
6-11
potatoes (large), cut
15-18
cabbage, wedges
10-15
potatoes (small), whole
15-18
carrots, sliced
6-10
spinach
3-5
cauliflower, florets
6-8
turnips, cubed
5-8
SMOOTHIES
PROGRAM
^
BREAKFAST SMOOTHIE
4 tbsp natural yogurt
200ml milk
2 tbsp oatmeal or porridge oats
1 large banana, roughly chopped
2 tsp honey
2 apples, cored and roughly chopped
NUTTY BANANA SMOOTHIE
150g hazelnut yogurt
1 large banana, roughly chopped
200ml milk
MANGO LASSI
200ml natural yogurt
1 ripe mango, peeled, stoned, and chopped
200ml milk
2 tsp honey
CHOCOLATE ORANGE SMOOTHIE
170g chocolate ice cream
300ml orange juice
BANANA, VANILLA & HONEY SMOOTHIE
400ml milk
1 large banana, roughly chopped
4 tsp honey
2 tsp vanilla extract
APPLE & MANGO SMOOTHIE
600ml apple juice
1 ripe mango, peeled, stoned, and chopped
CREAMY BLUEBERRY & VANILLA SMOOTHIE
360ml lemonade
125g vanilla ice cream
70g blueberries
CRANBERRY, ORANGE & BANANA SMOOTHIE
300ml orange juice
300ml cranberry juice
1 small banana, roughly chopped
PEACH & APRICOT SMOOTHIE
4 halves of tinned apricot (in juice)
80ml apricot juice (from tin)
2 peaches, peeled, stoned, and chopped
4 tbsp natural yogurt
200ml milk
2 tsp honey
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