Low Fat, Healthy, Tasty Recipes
CHILLI OR HERB VEGETABLE KEBABS
Ingredients
12 skewers
2 baby eggplants sliced
2 small zucchinis sliced
½ red capsicum - cut into 2 ½ cm chunks
½ green capsicum cut into 2 ½ cm chunks
250 gm cherry tomatoes
1 small pineapple cubed
1 tbsp of fresh ground chilli or freshly chopped herbs of your choice
Method:
Soak the skewers in water for about 20 minutes (this minimises the skewers getting too burnt)
Thread the vegies and pineapple onto the skewers
Lightly brush the kebabs with olive oil then sprinkle with chilli or herbs.
Then BBQ or grill them until lightly browned and cooked through.
Serve with brown rice or a garden salad.
SWEET POTATO AND CUMIN SOUP Serves 4
Ingredients
1 large onion chopped
1 tbsp olive oil
1 small clove of garlic, minced
750 sweet potatoes
3 carrots
1 tbsp cumin seeds (toasted and ground)
1 tbsp coriander (toasted and ground)
3 cups of Massel vegetable stock
1 tbsp freshly squeezed lemon juice
Ό cup of chopped coriander
3 tbsp roasted peanuts chopped
Method:
Combine the onion and garlic in large pan and cook over a moderate heat until the onion is soft.
Add the carrots, cumin and coriander and stir for 1 minute
Add stock, salt and pepper
Bring to the boil, reduce heat and simmer gently for 1 hour or until the carrots are soft
Blend the mixture, add lemon juice, and check seasoning
Serve hot or cold with chopped coriander and peanuts.
PASTA TWIRLS WITH MUSHROOMS AND ROASTED GLOBE ARTICHOKES
Ingredients
200gm wholemeal pasta
400gm of artichoke hearts
1 tbsp olive oil
400gm of Roma tomatoes
2 tbsp pesto (can use the basil pesto recipe)
3 mushrooms
Freshly ground black pepper
A few fresh basil sprigs to garnish (optional)
Method:
Put the pasta on to cook in plenty of boiling water following directions given.
Carefully rinse and drain the artichoke hearts, gently squeezing out any liquid trapped between the layers, but being careful not to squash them.
Cut the hearts into quarters put into a grill pan or baking dish, drizzle with the olive oil and mix gently with your hands, at all times being careful to keep the pieces from falling apart.
Place under a grill and roast, stirring once or twice until golden.
When the pasta is done, drain it well and place in a bowl.
Return the empty pasta pot to a medium low heat and add the chopped tomatoes, mushrooms and pesto. Mix well and heat through for 2 minutes.
Return the pasta to the pot and mix well then gently stir in the artichoke hearts. Heat gently for a further 30 seconds or so, until heated through, the garnish with fresh basil and serve.
CHILI BEAN HOT POT Serves 4
Ingredients
2 brown onions (sliced or diced)
4 cloves garlic (finely chopped)
1 tin of organic tomatoes
400gm of red kidney beans
2 red chillis seeded and diced (or to taste)
½ tsp of sea salt
Handful of basil leaves
Olive oil
Method:
Heat 2 teaspoons of olive oil in a large pan and sautι the onions.
Add 4 cloves of garlic, tin of tomatoes, red kidney beans and the chilli
Add Ό tsp of sea salt to taste and a handful of basil leaves, put lid on a nd simmer for 30 minutes
Serve with brown rice or pasta
PUMPKIN SOUP
Ingredients
1 kg pumpkin chopped, peeled and seeded
1 large finely chopped carrot
1 large onion finely chopped
½ cup red lentils
1 tbsp Tamari (salt and yeast free soy sauce from health food store)
Salt and pepper to taste
1 litre of water
Method:
Fry onion in a little olive oil until golden brown. Add carrot and fry a little longer.
Add remaining ingredients and cover with water (approx 1 litre)
Bring to boil and simmer for 20 minutes or until lentils are soft.
Taste and add ½ Massel vegetable stock cube if desired
Let cool, then place in food processor and blend
Place back on heat, to simmer, for a minute and serve.
EASY STIR FRY
Ingredients
1 baby squash diced largely
1 zucchini diced largely
½ medium onion
1 cup sliced mushrooms
2 tbsp tamari
4 tbsp Massel vegetable stock
2 cloves crushed garlic
2 cups brown rice
Method:
Sautι all ingredients in the vegetable stock, starting with the onions and garlic then add the rest of the ingredients.
May need to add a further splash or two of Tamari for taste and consistency.
Serve with brown rice.
VEGETABLE TORTILLAS Makes 4
Ingredients
4-8 inch wholemeal or corn tortillas
4 leaves of loose leaf lettuce, washed and patted dry
3 Roma tomatoes, each sliced into pieces
Ύ cup zucchini sliced
Ύ cup summer squash sliced
Ύ cup carrot shredded
1 cucumber peeled and sliced thin
Method:
Place the tortillas flat on a cutting board; place 1 lettuce leaf in the centre of each tortilla so that a little of it hangs out the top edge.
For each tortilla: on top of the lettuce place 3 slices of tomato, 3 tbsp sliced zucchini, 3 tbsp sliced summer squash, 3 tbsp shredded carrot, and in rows, 6 slices of cucumber.
Fold the bottom of the tortilla up to the centre of the tortilla,then fold in each side, one overlapping the other to enclose the vegetables, and secure the wrap with a toothpick.
The vegetable wraps can be wrapped in aluminium foil, waxed paper, or plastic cling film or placed in an airtight container in the fridge
Variations can be made to this recipe you can substitute any of the suggested vegetables for some of your other favourite vegetables, such as beetroot, sweet potatoes, radishes, chopped vegetables, fresh sprouts or beans etc.
VEGETARIAN BOLOGNAISE
Ingredients
1 medium eggplant diced
1 carrot grated
6-8 mushrooms chopped
1 onion diced
5 tomatoes
½ tsp basil
½ tsp oregano
½ tsp parsley
½ Massel vegetable stock cube
1 tbsp olive oil
½ cup of water
Method:
Sautι eggplant, mushrooms and onion in oil until soft. Add carrot and water, simmer for 10 mins
Add tomatoes, vegetable stock cube and herbs. Break up tomatoes, bring to boil then simmer for 20 mins until cooked.
Enjoy with your wholemeal pasta.
MUSHROOM, ASPARAGUS AND PEA RISOTTO Serves 4 (main dish) or 6 (side dish)
Ingredients
3 ½ - 4 cups vegetable stock
500gm asparagus ends trimmed
1 cup onion diced
2 tbsp olive oil
1 ½ cups mushrooms, de-stemmed, cut in half lengthwise, and sliced
2 tbsp garlic minced
1 cup brown rice
Ό tsp saffron threads
Sea salt and freshly ground black pepper, to taste
1 cup fresh peas
Ό cup freshly chopped parsley
2 tbsp freshly chopped dill
2 tsp finely grated lemon zest
Method:
In a medium saucepan, place the vegetable stock, and bring to the boil. Slice the asparagus spears diagonally into 1 inch pieces and place them in a fine mesh strainer
Place the strainer in the boiling vegetable stock for 2 minutes to blanch them. Remove the strainer from the stock and set the asparagus aside.
Reduce the heat of the stock to low. In a large saucepan, sautι the onion in the olive oil for 3 minutes to soften. Add mushrooms and garlic and sautι the mixture an additional 3 minutes.
Add the rice, stir well to coat it with sautιed vegetable mixture, and cook an additional 2 minutes while stirring constantly or until rice turns opaque. Add saffron threads, season to taste with salt and pepper, and stir well to combine.
Reduce the heat to low and cook the mixture while stirring occasionally, until all of the liquid has been absorbed. Add ½ cup of the simmering vegetable stock and continue to cook, while stirring occasionally, until all of the stock has been absorbed.
Repeat the procedure of adding additional stock, until all but a ½ cup of stock remains.
Add the blanched asparagus, along with the remaining ingredients, and stir well to combine. Cook the mixture an additional 2-3 minutes while stirring constantly, adding the remaining stock, as needed, so that the rice is tender and has a creamy consistency.
Taste and adjust the seasonings, as desired.
VEGETABLE STEW
Ingredients
2 onions
2 carrots
2 red peppers
2 ribs celery
1 cup mushrooms
2 zucchini
2 tomatoes
1 cup organic tomato paste 1 cup water
Ό tsp sea salt
Ό tsp of chilli flakes
Method:
Cut onions, carrots, red peppers, celery, mushrooms and zucchini into bite size pieces.
Sautι in vegetable broth for 5 minutes until still slightly crunchy.
Cut tomatoes into bite size pieces and add the rest of the ingredients.
Cover and cook for 20 minutes on simmer.
This can be then served over roasted potatoes.
PASTA WITH VEGETABLE SAUCE
Ingredients
1 tbsp cold pressed extra virgin olive oil
1 small chopped zucchini
1 small eggplant chopped into small cubes
1 large tomato chopped
1 clove garlic
Ό cup of fresh parsley (+ some garnish)
Cayenne pepper to taste and salt free seasoning to taste (optional)
1/3 cup of purified water
250 grams wholemeal pasta
Method:
Place saucepan with water to boil for the pasta.
Brush fry pan with olive oil.
Place the eggplant and cook until soft, about 1-2 minutes.
Add zucchini, tomato and garlic.
Add Ό cup parsley and cayenne pepper.
Stir ingredients and add the water, simmering for 10 mins.
Add the pasta to boiling water, cook for approx 5-10 minutes. Strain.
Serve vegetable sauce onto cooked wholemeal pasta & garnish with remaining parsley.
BEAN & LENTIL STEW Serves 3-4
Ingredients
2 litres purified water
100 gm soya beans (or any other
variety of beans eg. Kidney beans, chickpeas etc)
100 gm raw lentils
2 medium chopped onions
4 tbsp cold pressed extra virgin olive oil
4 cloves crushed garlic
1 finely chopped chilli pepper
50 gm rinsed raw brown rice
1 tsp cumin spice
1 tsp oregano
½ tsp freshly ground black pepper
3 tbs finely chopped fresh coriander leaves
Method:
To prepare beans beforehand: in a pot, cover the amount of beans with 3 times as much water in volume. Cover the pot & bring to a rapid boil. Reduce the heat & allow to simmer 5-10 minutes. Take off heat and allow to stand still covered for about 2 ½ hours.
At the end of that time, drain the beans and discard the water.
Sautι onions in oil until light brown. Add garlic and chilli and stir fry for 1-2 minutes
Combine onion to lentils and beans, adding rice and all the dry spices and black pepper.
Cover and simmer over a low heat for 30 minutes or until legumes and rice are cooked, stirring occasionally to prevent sticking to the pot.
Just before serving, adjust seasonings and stir in coriander.
Accompany the dish with garden salad and if desired some extra steamed brown rice.
MINESTRONE SOUP Serves 6-8
Ingredients
2 cups diced potatoes
2 chopped tomatoes
2 cups chopped celery
1 cup sliced pumpkin or carrot
1 cup sliced zucchini
1 cup chopped onion
Ό cup cold pressed extra virgin olive oil
1 -1 ½ cups cooked kidney beans
2 tsp salt- free seasoning
12 cups cold water or vegetable stock
100gm wholemeal macaroni (shell or spiral pasta)
½ cup chopped parsley or chives for garnish
Parsley Sauce Ingredients
1 cup fresh parsley
1 ½ tbsp dried basil
½ tsp salt-free vegetable seasoning
2 tsp crushed garlic
2 tbsp pine nuts
Method:
Dice the potatoes and chop the rest of the vegetables
Heat saucepan, add half the oil and the vegetables, beans, seasoning and water.
Bring to the boil, cover and simmer for 40 minutes. Alternatively, pressure cook for 15 minutes.
Combine all ingredients for sauce and blend until smooth. Then set aside.
Add the pasta and cook until tender (about 10 minutes)
Stir in sauce, remaining oil, and serve with garnish.
TOMATO & LENTIL SOUP
Ingredients
1 large onion
810gm tomatoes
125gm red lentils (dry weight)
2 cups salt-free vegetable stock
Freshly ground pepper to taste
Fresh basil leaves
Method:
Peel and finely chop the onion.
Simmer the onion until just softened in a little water
Add the tomatoes and break them up slightly.
Rinse the lentils, drain and add to the tomatoes.
Stir in stock, and season with pepper to taste.
Bring to the boil, cover and simmer for 30 minutes until the lentils are tender.
Remove from the heat, tear the basil leaves into small pieces and add to the soup. Blend until smooth.
Return to the pan and heat through for a few minutes.
Serve garnished with basil leaves
GARDENERS PIE
Ingredients
1 cup brown lentils
1 tsp onion powder
1 tbsp cold pressed extra virgin olive oil
1 large onion, finely chopped
1 clove crushed garlic
1 cup mushrooms, sliced
1 stick celery, sliced & 1 cup carrot finely sliced
½ cup broccoli florets
1 tbsp salt-free vegetable seasoning
1 tbsp salt free tamari
Ύ cup salt-free vegetable stock
1 tsp mixed herbs and ½ tsp oregano
3 tbsp tomato paste
2 ½ cups mashed potato
Method:
Soak the lentils for 2 hours or overnight, drain and rinse
Add fresh water and bring to the boil in a large saucepan with the onion powder.
Simmer 15 minutes or until tender. Drain.
Heat oil in a large sauce pan and sautι onion, garlic, mushrooms for 5 minutes.
Add remaining vegetables and sautι for another few minutes
Add lentils, seasoning, tamari, vegetable stock, herbs and tomato paste.
Stir over heat until combined and simmer for 5 mins. Mixture should be fairly thick.
Turn into a 5 cm deep dish, top with mashed potato.
Mark attractively with a fork and brown in hot oven for 15 mins. Serve with side salad or vegetables.
SWEET & SOUR SNAPPER Serves 4-6
Ingredients
1 kg whole snapper
2 stalks shallots and 2 slices ginger root
1 tbsp salt-free vegetable seasoning
2 tbsp shredded ginger root
2 tbsp shredded spring onion
1 tbsp shredded red hot pepper
2 tbsp shredded green pepper
5 tbsp cold pressed extra virgin olive oil
10-15 cups purified water and 2-3 sprigs coriander
Method:
Rinse fish
Rub the fish with the first five ingredients inside and out. Let stand 20 minutes.
Meanwhile, shred all the vegetables.
Drain off fish and combine in the pot 1 tbsp oil and water. When it reaches boiling point, place whole fish in. (water should cover fish)
Cover and when the water boils again, turn off heat. Let sit covered 15 minutes.
Remove fish to a serving platter.
Spoon sesame seeds over the fish.
Heat the wok, add remaining 4 tbsp of olive oil and stir fry vegetables.
Add the next 3 ingredients and cook until the mixture boils.
Dissolve the arrowroot in water, stir in wok and mix till thick and clear.
Pour sauce over fish and garnish with coriander.
