Recipes: Healthy 4-course meal

Story: Oneza Tabish


• 2 iceberg lettuce (teared)
• 3-4 rocket leaves (teared)
• 1/2 carrot (sliced into ribbons)
• 1/2 cucumber (sliced into ribbons)
• 4-5 cherry tomatoes
• 1/2 bell pepper, finely chopped
• 10 black olives (pitted)
• 2 tbsp vinegar
• 2 tbsp olive oil
• 1 tbsp dijon mustard
• Salt and pepper to taste

• In a bowl mix together all the salad ingredients.
• In another bowl whisk together oil and vinegar with mustard and season with salt and pepper.
• Pour the dressing over the salad and toss.
• Serve at room temperature.


• 1 tsp oil
• 2 cloves garlic, minced
• 1/2 inch ginger, grated
• 1/2 cup spring onions, finely chopped
• 5 mushrooms, thinly sliced
• 1 carrot, sliced
• 1 cup cabbage, roughly chopped
• 5 cups vegetable stock
• salt as per taste
• 1 tsp pepper powder
• 1/2 tbsp soya sauce

• Heat oil in a large wok.
• Saute ginger and garlic on high flame for a few minutes.
• Add spring onions and continue to saute.
• Add mushrooms and continue to saute for about 2 minutes.
• Add the cabbage and carrots and saute for a few minutes. Season with salt and pepper.
• Now add the vegetable stock and bring the soup to a roaring boil and then simmer for 5 to 7 minutes.
• Keep stirring while the soup simmers so that the ingredients combine well.
• Drizzle in the soya sauce just before
serving, mix well and serve hot.


• 8 fillets of white fish
• 2 tbsp lemon juice
• 2 tbsp olive oil
• 3 tbsp chopped fresh parsley
• 3 garlic clove crushed
• 1 tsp paprika or red chilli powder
• 1 1/2 tsp dried oregano
• 1/2 tsp salt
• 1/2 tsp pepper

• Combine salt and pepper, lemon juice, olive oil, parsley, garlic, paprika, and oregano in a large mixing bowl.
• Add the fillets to the bowl and coat with dressing, marinate for 1 hour.
• Cook in a grill pan over medium heat, 3 to 4 minutes per side, or until cooked through.
• Serve hot with salad.


• 3 large apples, thinly sliced
• Juice of 2 lemons
• 1 tsp cinnamon powder
• 3 tbsp honey
• 1 tbsp light brown sugar
• A pinch of nutmeg
• Grated lemon zest

Oat Mix:
• 1 cup white oats
• 2 tbsp brown sugar
• 1/2 tsp cinnamon powder
• 2 tbsp olive oil

• In a bowl, drizzle lemon juice on the apples.
• Add the honey ,brown sugar, cinnamon, nutmeg,
lemon zest to this and mix well.
• In another bowl, mix the oats, sugar and cinnamon, then add the oil and crumble the mixture with
your hands.
• Now take a well greased baking pan. Sprinkle half
of the oat mixture at the bottom. Then add the apples and sprinkle the rest of the oats mixture on top of it.
• Bake this in a preheated oven at 180 degrees centigrade for 50 minutes or till the crumble is browned.
• Serve warm.

Oneza Tabish is a food blogger, consultant, and columnist based in Oman. She is also the owner of Oman’s popular Facebook group ‘What’s Cooking Oman.’