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Aug/Sept 2010 www.esb.ie/em 
HEALTH & HABITAT
HEALTHY EATING
Quick and Easy for Summer
Ingredients
2 portions of swordfish steaks (preferably fresh)
1 lemon, cut in half
1oz plain flour
1 teaspoon Cajun seasoning
2 teaspoon olive oil
Seasoning if required
For stir-fry Vegetables
1 Carrot cut julienne (long strips)
1 Green and Red Pepper (long strips)
1 red onion (sliced)
1 courgette (long strips)
1 pack of bean sprouts
1 oz ginger chopped
1oz sesame oil
Method
1. Marinate the swordfish steaks in half the oil and Cajun seasoning and set aside while preparing the vegetables for the stir-fry. 2. When vegetables are ready, lightly dust the steaks with the flour and a little pinch of salt and pepper, and gently place them in a non-stickpan, greased with the remaining oil, for five minutes each side.
3. While the steaks are cooking, carefully squeeze some lemon juice on top of each steak for added flavour. The pan may sizzle so keep hands as far away as possible. When cooked, the swordfish should be firm to the touch, allow the steaks to rest for five minutes while stir-frying your vegetables, in a hot pan or wok.
4. Stir-fry the vegetables for no more than two minutes, as the should be crisp and colourful.
5. Serve with lemon wedge and soy sauce
Nutritional value per serving
Kcals 220, Protein 26.9g, Carbohydrates 0.7g
Fat 5.9g, Saturated Fat 1.5g, Fibre 1g
Utensils
1×15cm loose-bottomed cake tin
lined with greaseproof paper
Ingredients
400g cream cheese
300ml custard (tin or carton)
175g castor sugar
85ml water
2 egg whites
For the base
200g digestive biscuits (crumbled)
30g melted butter
For the Topping:
Raspberries. strawberries, passion fruit / tinned mandarin oranges
Method
1. Beat the cream cheese until soft and then stir in the custard. In a saucepan, boil the sugar and water to 125°C, whisk the egg-whites to soft peaks and then slowly pour the hot syrup on to them, whisking vigorously (this is best achieved with food processor or mixer). Continue to mix at medium speed until the mixture reaches room temperature, now fold into the cream cheese.2. Separately, mix the melted butter with the crumbled biscuits and then press this mixture down firmly on the base of the tin. Top the base with the cheesecake mix and freeze for several hours.
3. When ready to serve, remove the cheesecake from the tin and decorate it with the fruit topping of your choice.
Nutritional value per serving
Kcals 464, Protein 5g, Carbohydrates 5.7g
Fat 26g, Saturated Fat 14g, Fibre 1g
Head south with Travelco
ESB Travelco goes to Kinsale from Monday to Friday September 20th to 24th. Staying in the four-star Trident Hotel. Four nights BBD €250 pps + €10pp transfers Cork/Kinsale/Cork.
More information is available from: Joe Weir: tel 01 6325120; mobile 087 9295552;mail tojmweir@utvinternet.ie
September courses
The following six week courses will commence the week beginning September 6th. All courses are open to both SPORTSCO members and non-members – for more information or to book, please phone reception on 6687022 ext 0.
Tennis – Monday, Tuesday & Wednesday evenings – beginners at 7pm and improvers at 8pm. Also Saturdays with beginners at 10am and improvers at 11am – €70 members/€85 non-members.
Pilates – Tuesdays – beginners at 12:20pm and improvers at 1:05pm – €60 members/€65 non-members, Wednesday – beginners at 7:30pm and improvers at 6:30pm and 8:30pm – €80 members/€85 non-members.
Yoga – Monday evenings at 8:30pm and Thursday lunchtimes at 12:45pm – class suitable for both beginners and improvers – €80 members/€85 non-members.
Tai Chi – Tuesday evenings at 8:30pm – class suitable for both beginners and improvers – €80 members/€85 non-members.
Weight management – Tuesdays at 8:30pm – diet & nutrition advice with an exercise class – €95 members/€110 non-members.
Five-week Pilates course at SPORTSCO
Commencing
Wed August 4th
Evening Classes
Intermediate class 6:30pm
Introductory class 7:30pm
Cost: €65 for members
(€70 for non-members)
Book your place at reception on 6687022
SPORTSCO Tennis courses
Four-week tennis courses for adults, starting on Monday August 9th
Monday to Wednesday
Beginners: 7pm to 8pm
Intermediate/Advanced: 8pm to 9pm
Saturday mornings
Beginners: 10am to 11am
Intermediate/Advanced: 11am to 12pm
Cost: €45 for SPORTSCO members (€55 for non-members) Book your place by Friday August 6th at reception or call (01) 6687022 ext 0 Maximum of eight people per coach, six people required for a course to go ahead. Payment required at time of booking.
SPORTSCO summer camp
28th June to 27th August 2010
9:30am – 4pm
4 – 12 years
Activities include:
Pool Activities & Games, Soccer, Unihoc, Basketball, Dance and Arts & Crafts
SPORTSCO, South Lotts Rd, Ringsend Dublin 4, Tel: 6687022
mail to info@sportsco.ie
