White fruits and vegetables contain a range of health-promoting phytochemicals such as allicin (found in garlic) which is known for its antiviral and antibacterial properties. But we shouldn’t forget the white meats so important to our protein quotient. 

Greek Chicken Souvlaki with Yoghurt Sauce 

This recipe is equally ideal for entertaining or a quick, tasty weekday meal. It’s easy to prepare ahead and kids love eating ‘meat on a stick’! Turn it into a Mediterranean feast with some store-bought accompaniments. Note: don’t leave the chicken in the marinade longer than an hour – the acid from the lemon juice can make it tough if it sits too long. Serves 4
 
INGREDIENTS:
For the chicken skewers:

• ½ kilo (1 pound) boneless skinless chicken breast, cut into 1 inch chunks
• 2 tablespoons of lemon juice 
• 3 tablespoons of olive oil
• 1 teaspoon dried oregano
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 2 garlic cloves, minced

 
For the yogurt sauce:

• 1 cup of plain greek yogurt
• 1/2 cup of sour cream (or an additional 1/2 cup of greek yogurt if you prefer)
• salt and pepper to taste
• 1/2 cup minced cucumber 
• 1/4 cup minced fresh parsley or dill

 
For the tomato cucumber relish:

• 3/4 cup minced cucumber (
• 3/4 cup minced seeded tomato
• 2 teaspoons lemon juice 
• 1 tablespoon olive oil
• 2 tablespoons minced parsley
• salt and pepper to taste

METHOD:
For the chicken skewers:
1.     Combine the lemon juice, olive oil, oregano, salt, pepper and garlic, along with 1 tablespoon of water, in a bowl. Add the chicken pieces and toss to coat. Marinate for at least 10 minutes or up to 1 hour.
2.     Heat a grill or grill pan on medium
3.     Remove the chicken from the marinade and thread the chicken pieces onto 4 skewers.
4.     Place the chicken on the grill and cook for 5 minutes on each side or until chicken is cooked through.
5.     While the chicken is cooking make the sauces.
 
For the yogurt sauce:
6.     Mix together the yogurt or sour cream, cucumber and parsley. Season with salt and pepper to taste. Refrigerate until ready for use, or for up to 1 day.
 
For the relish:
7.     Combine the tomato, cucumber and parsley in a bowl. Stir in the lemon juice and olive oil. Season to taste with salt and pepper. Refrigerate until ready for use, or for up to 1 day.
​8.     Serve the chicken skewers with the yogurt sauce and cucumber relish, as well as flatbread, hummus and olives if desired.

Chilli Soy Sauce Steamed Fish

Quick, easy, healthy and very ‘cheffy’ looking!  Serves 2 – easily doubled.
 
INGREDIENTS:

• 250g /8 oz whitefish fillets (Barramundi, cod, halibut or snapper, are all good)
• ½ cup water
• 3 tbsps soy sauce
• 2 tbsps sesame oil
• 2 tbsps thinly sliced ginger
• ⅓ bok choy, chopped
• 1 tsp chopped coriander (cilantro) leaves
• 3 minced garlic cloves 
• ½ tsp chilli powder
• 1 tsp red pepper flakes
• 1 tbsp white sugar
• Salt and black pepper

METHOD:

1. Cut the fish fillets into serving portions and season them with salt and black pepper.
2. Line a steamer with parchment paper and put the fillets in there.
3. Put the bok choy on top of the fish.
4. Cover and steam for 12 minutes or until the fish is done.
5. Bring the water, chilli powder, coriander, soy sauce, sesame oil, ginger, garlic, red pepper flakes, and sugar to a boil in a small pan.
6. Check the seasoning and adjust if necessary.
7. Arrange the fish and bok choy on serving plates and pour the chilli sauce over the top.