arlenesway.com.au Loose weight with Arlene Normand

February 13, 2017

Vegetable Recipes

Filed under: Vegetables — Arlene @ 5:40 am

Asian greens and tofu salad

Ingredients (serves 6)                                                1 serve = 1 protein, 2 tsp fat

3 bunches (about 840g) snake beans, cut into 7cm lengths

2 bunches (about 500g) baby bok choy, quartered lengthways, washed

1 bunch coriander, leaves picked

2 x 300g pkts firm tofu, drained, cut crossways into 1cm-thick slices

250ml (1 cup) peanut oil

100ml soy sauce

5cm piece fresh ginger, peeled, finely grated

Method

Cook the snake beans in a large saucepan of salted boiling water for 2-3 minutes or until bright green and tender crisp. Use a slotted spoon to transfer to a colander and refresh under cold running water.

Cook the bok choy in the same saucepan of salted boiling water for 1 minute. Drain and refresh under cold running water.

Combine the snake beans, baby bok choy and coriander in a large bowl and gently toss until combined. Cover with plastic wrap and place in the fridge until required.

Place the tofu in a single layer in a large shallow glass or ceramic dish. Whisk together the peanut oil, soy sauce and ginger in a small bowl. Spoon the marinade over the tofu. Cover with plastic wrap and place in the fridge for 1 hour to marinate.

Preheat a barbecue grill or chargrill on high.

Use an egg lifter to transfer the tofu slices to a plate lined with paper towel to drain. Reserve the marinade.

Cook the tofu on preheated barbecue grill or chargrill for 2 minutes each side or until browned and heated through.

Place the snake bean mixture in a large serving bowl and drizzle with half the reserved marinade. Gently toss to combine. Add the tofu to the snake bean salad and drizzle with the remaining marinade. Serve immediately.

 

Asian-style slaw with soy and chilli dressing

Ingredients (serves 6)                        1 serve = 1 fat, 1 carbohydrate

1 bunch baby pak choy, leaves, separated, washed, finely shredded

2 carrots, peeled, cut into matchsticks

4 green shallots, ends trimmed, thinly sliced

130g (2 cups) bean sprouts, trimmed

1 x 100g pkt Chang’s fried noodles

Soy & chilli dressing

60ml (1/4 cup) rice wine vinegar

55g (1/4 cup) caster sugar

1 small fresh red chilli, deseeded, finely chopped

1 tbs soy sauce

Method

To make the soy & chilli dressing, combine the vinegar and sugar in a small saucepan over low heat and cook, stirring, for 2-3 minutes or until the sugar dissolves and the dressing thickens slightly. Add the chilli and stir until well combined. Transfer to a heatproof bowl and set aside for 15 minutes to cool. Stir in the soy sauce.

Meanwhile, combine the pak choy, carrot, shallot and bean sprouts in a large bowl.

Add the noodles to the pak choy mixture and pour over the dressing. Toss until well combined. Serve immediately.

 

Asian-style coleslaw with marinated tofu

Ingredients (serves 4)                       1 serve = 1 protein

1 Lebanese cucumber

1 large carrot, peeled

1/2 small (about 300g) Chinese cabbage (wombok) (see note)

200g marinated tofu (see note), thinly sliced (we used a teriyaki-flavoured tofu)

4 spring onions, finely shredded

1/2 cup each mint and coriander leaves

Dressing

2 tbs caster sugar

1/3 cup (80ml) rice vinegar

1 tbs light soy sauce

1/2 tsp sesame oil

Pinch of ground Szechuan pepper

Method

For the dressing, place sugar and vinegar in a small pan over low heat and stir for 1 minute until sugar dissolves. Increase heat to medium and gently simmer for 2-3 minutes until syrupy. Pour into a heatproof bowl, cool for 10 minutes, then stir in soy, sesame and Szechuan pepper.

Meanwhile, cut cucumber and carrot into thin matchsticks and place in a bowl. Finely shred cabbage and add to bowl with tofu, spring onion and herbs. Pour over the dressing and toss to combine, then serve.

Notes

Szechuan pepper, marinated tofu and Chinese cabbage (wombok), are available from Asian food shops and selected supermarkets.

 

Asparagus, bean and pine nut salad

Ingredients (serves 4)

2 tablespoons pine nuts

125g green beans, trimmed

1 bunch asparagus, trimmed

1/4 cup French dressing

Method

Preheat oven to 180°C/160°C fan-forced. Place pine nuts on a baking tray. Bake for 4 to 5 minutes or until golden.

Cook beans and asparagus in a saucepan of boiling water for 2 minutes or until just tender. Drain. Refresh under cold water.

Place pine nuts, beans and asparagus in a large bowl. Add dressing. Toss to combine. Serve.

Notes

Variation: You could use flaked almonds instead of pine nuts. Serve with grilled chicken, trout or tuna.

 

 

 

Asparagus & haloumi salad

Ingredients (serves 4)                       1 serve = 1 protein

1 1/2 tbs olive oil

2 bunches asparagus, woody ends trimmed

1 x 250g pkt haloumi cheese, drained, cut into 4 lengthways

60g baby mesclun

Freshly ground black pepper

Method

Heat 2 tsp of the oil in a large non-stick frying pan over medium-high heat. Add the asparagus and cook, stirring, for 4-5 minutes or until bright green and tender crisp. Transfer to a plate and cover with foil to keep warm.

Reheat pan over high heat. Cook the haloumi for 1 minute each side or until golden.

Divide mesclun and asparagus among serving plates.

Top with a slice of haloumi. Drizzle with the remaining oil and season with pepper.

 

Asparagus and Rocket Stir Fry      serves 4

750g asparagus                       1 Tblsp olive oil

2 cloves garlic, crushed           1 red capsicum, seeded, sliced

2 Tblsp balsamic vinegar                  2 Tblsp tomato paste

1 Tblsp water                                    125g rocket

Cut each asparagus spear into 3 pieces.

Heat oil in wok or large pan;  Stir fry asparagus, garlic and capsicum until almost tender.

Add combined vinegar, paste and water; stir fry until asparagus is just tender.

Add rocket, stir until just wilted.

 

Baked Bananas            serves 6                1 serve = 1 ½  carbohydrate

6 large firm ripe bananas                            1 cup sultanas

1/3 cup chopped pecan nuts             1 cup maple syrup

1 Tblsp rum (optional)                     1 tsp vanilla essence

½ tsp cinnamon

Preheat oven to 180 degrees centigrade.

Spray a baking dish with non-stick cooking spray.  Peel bananas and place in the baking dish.  Scatter the sultanas and chopped pecan nuts into the dish.

Mix together the maple syrup, rum and vanilla essence, and pour over the bananas.  Sprinkle the cinnamon over the top and bake for 25 minutes, basting occasionally, until the bananas are golden.

Serves 6

 

Baked Ricotta with Roasted Capsicum Salad

200grams low fat ricotta cheese

2 Tablespoons finely grated Parmesan cheese

1 egg beaten lightly

1 teaspoon coarsely chopped sage fresh

3 fresh bay leaves chopped coarsely

2 medium red capsicums

2 medium yellow capsicums

250 grams mesclun

¼ cup balsamic vinegar

1 Tablespoon olive oil

1 Tablespoon honey

 

Preheat oven to 160 degrees centigrade.

Oil eight holes of a 12-hole 1/3-cup non-stick muffin pan.  Combine cheeses and egg in small bowl.  Divide ricotta mixture among prepared holes; sprinkle with combined herbs.

Place muffin pan in large baking dish; add enough boiling water to come halfway up side of pan.  Bake ricotta, uncovered, in moderately slow oven about 30 minutes, or until set.  Stand 10 minutes before turning ricottas out.

Meanwhile quarter capsicums; remove and discard seeds and membranes.  Roast under grill or in very hot oven, skin-side up, until skin blisters and blackens.  Cover capsicum pieces with plastic or paper 5 minutes.  Peel away skin; slice capsicum and mesclun in large bowl with combined remaining ingredients.  Divide salad among serving plates; top each with two baked ricottas.

 

Serves 4                         1 serve = 1 protein

 

 

BANANA HEALTH SMOOTHIE

2 cups skim milk                               2 ripe bananas, chopped

½ teaspoon ground cinnamon           2 teaspoons honey

1 tablespoon wheatgerm                             4 ice-cubes

  1. Blend all ingredients until smooth.

Serves 2                                            1 serve = 1 carbohydrate

 

Baked spring rolls

Ingredients                                                     Serve 4 (1 serve = 1 carbohydrate)

80g cellophane (mung bean) noodles              5 dried shiitake mushrooms

225g can water chestnuts, drained, rinsed, finely chopped

2 cups finely shredded wombok (Chinese cabbage)

2 carrots, peeled, coarsely grated                    65g (1 cup) fresh bean sprouts, ends trimmed

4 shallots, ends trimmed, thinly sliced            1/3 cup chopped fresh coriander

1 tablespoon finely grated fresh ginger          2 tablespoons fish sauce

1 tablespoon caster sugar                                Pinch of white pepper

20 (21.5 x 21.5cm) frozen spring roll wrappers, thawed

Olive oil spray                                                 Baby cos lettuce leaves, to serve

Fresh mint leaves, to serve

Poonsin Vietnamese Dipping Sauce for Spring Rolls, to serve (I use sweet chilli sauce)

Method

Place noodles and mushrooms in separate heatproof bowls. Cover with boiling water. Set aside for 10 minutes to soak. Drain. Remove stems from the mushrooms and discard. Finely chop mushrooms. Use kitchen scissors to cut noodles into short lengths. Combine noodles, mushroom, water chestnut, wombok, carrot, bean sprouts, shallot, coriander, ginger, fish sauce, sugar and white pepper in a bowl.

Preheat oven to 200°C. Line a baking tray with non-stick baking paper. Place 1 spring roll wrapper in a diamond shape on a work surface. Spoon 2 tablespoonfuls of mushroom mixture across lower corner. Brush top corner with water. Fold in the sides and roll up to enclose filling. Place on the prepared tray. Repeat with remaining spring roll wrappers and mushroom mixture.

Spray spring rolls with oil. Bake for 10 minutes. Turn. Spray with oil. Bake for 15 minutes or until lightly golden.

Cut spring rolls in half crossways. Serve with lettuce, mint and sauce.

 

Baked vegetables al forno

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Ingredients

2  yellow capsicums, cut into 3cm pieces

2 red capsicums, cut into 3cm pieces

450g butternut, seeds removed, cut into 3cm pieces

2 red onions, skin on, cut into wedges

2 brown, skin on, cut into 5mm-thick sliced

1 large kumara, peeled, cut into wedges

½ cup extra-virgin olive oil

2 garlic cloves, finely chopped

6 thyme sprigs

 

Method

Step 1

Preheat oven to 190C and grease two large baking trays.

Step 2

Place all the vegetables on the trays. In a small bowl, mix the olive oil and garlic, pick the leaves from three thyme sprigs and add to the oil.

Step 3

Drizzle over the vegetables, season with salt and pepper, scatter with the remaining thyme sprigs.

Step 4

Bake for 40 minutes until the vegetables are cooked and golden at the edges. Serve hot or at room temperature.

 

 

 

 

Barbecued mushrooms with feta

Ingredients (serves 4)                       1 serve = ½ protein

300g fresh shiitake mushrooms, halved if large

200g swiss brown mushrooms, halved if large

300g oyster mushrooms, halved if large

1 tbs olive oil

2 garlic cloves, crushed

1/3 cup (80ml) balsamic vinegar

150g mixed salad leaves (such as frisee, mizuna and rocket)

1/2 cup flat-leaf parsley leaves

75g reduced-fat feta, crumbled

Method

Place the mushrooms in a bowl with the olive oil, garlic and 1/4 cup (60ml) of the balsamic vinegar, and toss to coat mushrooms in the mixture.

Heat a lightly oiled chargrill over high heat. When hot, add the mushrooms in batches and cook for 3-4 minutes, tossing occasionally, until cooked all over.

Place salad and parsley leaves in a bowl with the remaining tablespoon of balsamic vinegar, then toss to combine.

Divide the salad among plates, then top with mushrooms and feta.

 

Barbecued pumpkin, red onion and spinach salad

Ingredients (serves 12)                      1 serve = 1 protein, 1 carb

1 (about 1.5kg) butternut pumpkin, quartered lengthways, peeled, seeded, thinly sliced

1/4 cup (60ml) extra virgin olive oil

3 red onions, cut into wedges

300g baby spinach leaves

200g feta, crumbled

1 tbs wholegrain mustard

2 tbs red wine vinegar

Method

Preheat a barbecue on medium. Brush the pumpkin slices with a little of the oil and season with salt and pepper. Cook on barbecue for 1 minute each side or until tender. Transfer to a plate. Add onion to the barbecue and cook, turning, for 2 minutes or until it softens. Remove from heat.

Place the spinach, feta, pumpkin and onion in a large serving bowl. Combine the mustard, vinegar and remaining oil in a screw-top jar and shake until well combined. Drizzle over the salad and serve immediately.

 

Bean and roast vegetable salad

(serves 6)

1 medium red capsicum, thickly sliced          1 medium yellow capsicum, thickly sliced

2 zucchini, cut diagonally 1cm-thick slices     100g button mushrooms, halved

1 medium red onion, cut into wedges            1 tablespoon olive oil

2 tablespoons balsamic vinegar                     2 garlic cloves, crushed

250g cherry tomatoes                                    200g green beans, trimmed

2 tablespoons pine nuts, toasted

Method

Preheat oven to 200°C/180°C. Place capsicum, zucchini, mushrooms and onion in a large baking dish. Combine oil, vinegar and garlic in a bowl. Drizzle over vegetables. Toss to coat.

Roast for 20 minutes. Add tomatoes. Roast for 15 minutes or until vegetables are tender and tomatoes are starting to collapse.

Meanwhile, bring a large saucepan of water to the boil over high heat. Cook beans for 3 minutes or until bright green and just tender. Drain. Refresh in a bowl of iced water. Drain. Pat dry with paper towel.

Add beans to vegetable mixture. Toss to combine. Sprinkle with pine nuts. Season with salt and pepper. Serve.

Notes

Serves 6 as a side.

 

Barbecued corn with tomato and almond salad

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Ingredients

200g cherry tomatoes

1 eschalot, halved, thinly sliced

2 Tblsp olive oil, plus extra to brush

1 Tblsp red wine vinegar

4 fresh corn on the cobs, husks removed

½ cup basil leaves

 

Step 1

Combine the tomato, eschalot, oil and red wine vinegar in a bowl, season with sea salt and freshly ground black pepper, cover and refrigerate until ready to use.

Step 2

Halve the corn cobs through the core, then cut each piece in two. Brush the corn liberally with olive oil, and sprinkle with sea salt and freshly ground black pepper.

Step 3

Cook the corn pieces, kernel-side down, on a heated chargrill pan or barbecue for 5 minutes until charred slightly, then turn and cook for a further 5 minutes or until the kernels are tender.

Step 4

Meanwhile, add the basil leaves and toasted almonds to the tomato mixture, then toss to combine.

Step 5

Divide the corn among plates, top with salad and serve immediately.

 

 

 

Beetroot, hazelnut and ricotta salad

Ingredients (serves 4)                       1 serve = 1 protein

850g can whole baby beets, drained, halved

1/2 cup dry-roasted hazelnuts, chopped

1/2 small red onion, thinly sliced

250g baked ricotta cheese, thinly sliced

60g mixed salad leaves

1 tablespoon olive oil

Method

Place beets, hazelnuts, onion, ricotta and salad leaves in a bowl. Toss to combine. Divide between plates. Drizzle with oil. Serve.

 

 

Beetroot and chickpea salad

Ingredients (serves 6)                                 1 serve = 1 protein

1 bunch baby beetroot                                1 tablespoon extra virgin olive oil

1 tablespoon balsamic vinegar                             1/4 teaspoon Dijon mustard

1 garlic clove, peeled and halved                          80g baby English spinach leaves

400g can chickpeas, rinsed and drained               1 red onion, cut into thin wedges

100g reduced fat fetta

Method

Preheat oven to 200°C. Wash beetroot and trim stems and roots, reserving any small beetroot leaves.

Wrap beets in a large sheet of foil and bake for 1 hour, or until the largest beetroot is tender when tested with a fork.

Combine olive oil, vinegar, mustard and garlic in a small screw-top jar. Shake to combine. Leave to stand for at least 15 minutes. Remove and discard garlic.

Carefully unwrap beetroot. Leave until cool enough to handle. Peel off skin (wear rubber gloves to avoid staining your hands). Cut into quarters, or halves for the smaller ones.

Combine spinach leaves, reserved beetroot leaves, chickpeas and onion in a large bowl. Add dressing and toss to combine. Divide between serving plates, top with beetroot, then crumble fetta over the top. Sprinkle with freshly ground black pepper and serve immediately.

 

Bocconcini, tomato & basil salad

Ingredients (serves 8)                       1 serve = 1 protein, 1 fat

2 tbs extra virgin olive oil                           1 1/2 tbs balsamic vinegar

1 garlic clove, crushed                       1 tsp caster sugar

600g ripe tomatoes, cut into thin wedges

1 x 220g ctn baby bocconcini, drained, torn in half

1 cup fresh basil leaves, large leaves torn

Method

Place the oil, vinegar, garlic and sugar in a small screw-top jar. Season with salt and pepper. Shake until well combined.

Arrange the tomato and bocconcini in a shallow serving dish. Top with the basil. Drizzle over the dressing to serve.

 

BROCCOLI CORN SOUP

750g broccoli florets                                        3 potatoes, chopped

1 onion, chopped                                             1 tablespoon chopped fresh parsley

2 cups vegetable stock                                     2 cup skim milk

1 x 440g can creamed corn                              ½ teaspoon Moroccan seasoning

salt and pepper to taste

  1. Combine broccoli, potatoes, onion, parsley and stock in a pan. 2. Bring to boil; simmer, covered, for about 25 minutes or until potatoes are tender.
  2. Blend broccoli mixture, in batches, until smooth. Return to pan; stir in milk, corn, seasoning and salt and pepper. Stir over heat until hot.

Serves 4                                                           1 serve = 1 carbohydrate

 

Burghul, tomato and bean salad in lettuce cups

Ingredients (serves 4)                        1 serve = 1 protein

1/4 cup (40g) burghul (cracked wheat)

200g grape tomatoes, thinly sliced

2 salad onions, thinly sliced

2 tbs roughly chopped mint leaves

1/2 cup roughly chopped chervil or flat leaf parsley

2 tbs lemon juice

2 tsp olive oil

400g can soy beans, rinsed, drained

4 large butter lettuce leaves

Method

Place the burghul in a bowl, pour over 1/2 cup (125ml) boiling water, and soak for 10 minutes. Drain well, then use your hands to squeeze out any excess moisture.

Place the brughul, in a large bowl with the tomatoes, onion, mint, chervil or parsley, lemon juice, oil and beans. Season to taste with salt and pepper, then toss well.

Place a lettuce leaf on each plate, spoon the burghul mixture on top and serve.

Notes

Burghul and canned soy beans are available from selected supermarkets and health food shops. Chervil is available from selected greengrocers.

 

Carrot soup

Ingredients (serves 4)

1 tablespoon olive oil

1 leek, halved lengthways, thinly sliced

6 carrots, peeled, chopped

4cm piece ginger, peeled, grated

2 cups salt-reduced vegetable stock

2 cups water

yoghurt, dill, and toast, to serve

Method

Heat oil in a large saucepan over medium heat. Add leek, carrots and ginger. Cook, uncovered, stirring occasionally, for 8 minutes, or until vegetables start to soften.

Add stock and water to saucepan. Cover. Bring to the boil. Reduce heat to medium-low. Simmer, covered, for 20 minutes, or until carrots are very tender.

Remove from heat. Set aside to cool slightly. Process or blend soup until smooth. Return to saucepan. Heat over medium-high heat until hot. Season with salt and pepper.

Ladle soup into bowls. Top with tablespoon yoghurt (optional) and dill. Serve with toast.

 

Carrot and ginger soup with yoghurt

Serves 4                                                                               1 serve = 1 carbohydrate

Ingredients

Olive oil spray

1 large brown onion, coarsely chopped

2 garlic cloves, crushed

2 tsp finely grated fresh ginger

2 tsp ground cumin

500g sweet potato (kumara), peeled, coarsely chopped

4 large (about 600g) carrots, peeled, coarsely chopped

1L (4 cups) water

1 tsp Massel Salt Reduced Chicken Style stock powder

130g (1/2 cup) low-fat natural yoghurt

Chopped fresh chives, to serve

Method

Step 1

Heat a large saucepan over medium heat. Spray with olive oil spray. Add the onion and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic, ginger and cumin. Cook, stirring, for 1-2 minutes or until aromatic.

Step 2

Add the sweet potato, carrot, water and stock powder. Increase heat to high. Bring to the boil. Cover and reduce heat to low. Cook for 15-20 minutes or until the vegetables are soft. Set aside to cool slightly.

Step 3

Place half the sweet potato mixture in the jug of a blender. Blend until smooth. Transfer the soup to a clean saucepan. Repeat with the remaining sweet potato mixture. Place the soup over low heat and stir until heated through. Season with pepper.

Step 4

Ladle the soup among serving bowls. Top with yoghurt and chives to serve.

 

 

Carrot and apple salad

Ingredients (serves 4)                                                   1 serve = ½ protein; ½ carbohydrate

100g (1 cup) walnut kernels

6 carrots, cut into matchsticks

1 green apple, peeled, cut into matchsticks

125ml (1/2 cup) fresh lemon juice

65g (1/3 cup) sultanas

60ml (1/4 cup) olive oil

1 tbs honey

Method

Preheat oven to 180°C. Place the walnuts on a baking tray. Bake for 5 minutes. Cool.

Place the carrot and apple in a bowl. Add half the lemon juice and toss to combine. Stir in the walnuts and sultanas.

Combine oil, honey and remaining lemon juice in a screw-top jar. Season with salt and pepper. Drizzle over salad. Toss to combine.

 

Broccoli and lentil salad with chilli and pine nuts

Ingredients (serves 4)                                     1 serve = 1 protein

600g broccoli, trimmed, cut into florets                        400g can brown lentils, rinsed, drained

2 tsp balsamic vinegar                                                 1 tbs olive oil

6 shallots, ends trimmed, thinly sliced                         1 long fresh red chilli, deseeded, finely chopped

2 garlic cloves, thinly sliced                             75g baby spinach leaves

2 tbs toasted pine nuts

Method

Cook the broccoli in a large saucepan of boiling water for 3-4 minutes or until bright green and tender crisp. Refresh under cold running water. Drain.

Place the lentils in a bowl. Whisk together the vinegar and 2 teaspoons of olive oil. Add to lentils. Stir to combine.

Heat the remaining oil in a large non-stick frying pan over medium heat. Add the shallot, chilli and garlic. Cook, stirring, for 1 minute or until aromatic. Add the broccoli and cook, stirring occasionally, for 2 minutes or until heated through and the broccoli is coated in the shallot mixture.

Add the broccoli mixture and spinach to the lentil mixture. Season with pepper. Toss to combine.

Divide the salad among serving bowls. Sprinkle with the pine nuts to serve.

 

 

 

Carrot & ginger soup with yoghurt

Ingredients (serves 4)                       1 serve = 1 protein

Olive oil spray

1 large brown onion, coarsely chopped

2 garlic cloves, crushed

2 tsp finely grated fresh ginger

2 tsp ground cumin

500g sweet potato (kumara), peeled, coarsely chopped

4 large (about 600g) carrots, peeled, coarsely chopped

1L (4 cups) water

1 tsp Massel Salt Reduced Chicken Style stock powder

130g (1/2 cup) low-fat natural yoghurt

Chopped fresh chives, to serve

Method

Heat a large saucepan over medium heat. Spray with olive oil spray. Add the onion and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic, ginger and cumin. Cook, stirring, for 1-2 minutes or until aromatic.

Add the sweet potato, carrot, water and stock powder. Increase heat to high. Bring to the boil. Cover and reduce heat to low. Cook for 15-20 minutes or until the vegetables are soft. Set aside to cool slightly.

Place half the sweet potato mixture in the jug of a blender. Blend until smooth. Transfer the soup to a clean saucepan. Repeat with the remaining sweet potato mixture. Place the soup over low heat and stir until heated through. Season with pepper.

Ladle the soup among serving bowls. Top with yoghurt and chives to serve.

 

Caprese salad

This traditional caprese salad shines in the simplicity of the ingredients.

Ingredients (serves 2)              1 serve = 1 protein

2 large ripe tomatoes, thickly sliced

1 large fresh mozzarella or bocconcini ball, thickly sliced

Handful of fresh basil leaves

1/4 cup (60ml) Jingilli Extra Virgin

Olive Oil

Method

Overlap the tomato and cheese slices on a serving plate. Scatter over the basil leaves, then drizzle over the olive oil. Season to taste with salt and pepper.

 

 

Carrot and radish salad

Ingredients (serves 6)                                    1 serve = 1 tsp fat

60ml (1/4 cup) olive oil                      60ml (1/4 cup) fresh lemon juice

2 garlic cloves, finely chopped           1 tbs honey

1 tsp ground cumin                             1 tsp mild paprika

1/4 tsp ground cinnamon                   1/4 tsp rosewater essence (optional) (see note)

3 carrots, peeled, thinly sliced crossways

1 bunch radish, ends trimmed, thinly sliced

1 cup fresh mint leaves, torn

Method

Whisk oil, lemon juice, garlic, honey, cumin, paprika, cinnamon and rosewater, if desired, in a bowl. Season with salt and pepper.

Combine the carrot and radish in a large bowl.

Add dressing and mint to the salad. Toss to combine. Serve.

Notes

Although optional, rosewater adds a delicate fragrance to this dish.

Make it ahead: Prepare to the end of step 1 up to 1 day ahead. Store in an airtight container in the fridge. Continue to the end of step 2 up to 3 hours ahead. Cover and store in the fridge. Continue from step 3 just before serving.

 

 

Cauliflower, chickpea, tomato & coriander curry

Looking for interesting, healthy ways to increase your vegie intake? Do it Indian style with this bright and spicy meal. Spring vegies and stir-fried spices give this low-fat curry loads of flavour.

Ingredients (serves 4)                       1 serve = 1 protein

Olive oil spray                                  1 red onion, halved, cut into thin wedges

2 garlic cloves, crushed

2 long fresh green chillies, halved, deseeded, finely chopped

1 tsp cumin seeds, lightly crushed (see tip)          2 tsp ground coriander

1/2 tsp ground turmeric                              500g cherry tomatoes, halved

500g cauliflower, trimmed, cut into florets          125ml (1/2 cup) water

1 x 400g can chickpeas, rinsed, drained     200g green beans, cut into 3cm lengths

2 tbs chopped fresh coriander                    Steamed basmati rice, to serve

Fresh coriander leaves, to serve

Method

Spray a wok or large non-stick frying pan lightly with olive oil spray. Heat over medium-high heat. Add the onion and stir-fry for 3 minutes or until light golden. Add the garlic, chilli, cumin seeds, ground coriander and turmeric. Stir-fry for 1 minute or until aromatic.

Stir in the tomato, cauliflower and water. Bring to the boil. Reduce heat to low. Simmer, covered, for 6 minutes.

Stir in the chickpeas and beans. Simmer, covered, for 3 minutes or until beans are bright green and tender crisp.

Stir in the chopped coriander and season with pepper. Divide the rice and curry among serving bowls. Top with coriander leaves to serve.

Notes & tips

Use a mortar and pestle, or the end of a rolling pin, to crush the cumin seeds.

 

Chargrilled vegetable and bocconcini salad

Ingredients (serves 4)              1 serve = 1 protein, 2 tsp oil

2 eggplants, cut into 1cm-thick slices

2 zucchini, sliced lengthways

1 large yellow capsicum, halved, deseeded, thickly sliced

3 tomatoes, cut into 1cm-thick slices

olive oil cooking spray

180g baby bocconcini, drained, sliced

1/2 cup kalamata olives, pitted, halved

1 tablespoon extra virgin olive oil

crusty bread, to serve

Method

Place eggplant into a sieve. Sprinkle with salt. Set aside for 20 minutes. Rinse and pat-dry. Spray vegetables with oil. Season with salt and pepper.

Preheat a barbecue grill on medium-high heat. Cook eggplant, zucchini and capsicum for 2 to 3 minutes each side, or until tender. Transfer to a heat-proof dish. Cook tomatoes for 30 seconds each side. Remove to a plate.

Arrange vegetables, bocconcini and olives on plates. Season. Drizzle each plate evenly with oil. Serve with bread.

Chickpea Salad with Lemon, Parmesan, and Fresh Herbs

The beauty of this basic recipe is that it can be tweaked in numerous ways. For a spicy version, add some sriracha sauce. Try swapping out the lemon juice for lime juice and use feta cheese instead of Parmesan and mix in some chopped fresh coriander and chopped red onion or shallot. For a curried chickpea salad, leave out the Parmesan and add curry powder to taste, dried currants, sliced green onions, and shredded carrots.

 

Ingredients

400g can chickpeas (garbanzo beans), rinsed, drained

2 tablespoons chopped fresh basil

2 tablespoons chopped fresh Italian parsley

2 tablespoons fresh lemon juice

4 teaspoons extra-virgin olive oil

1 small garlic clove, pressed

1/3 cup (packed) freshly grated Parmesan cheese

Coarse salt

 

Preparation

Combine rinsed and drained chickpeas, chopped fresh basil, chopped Italian parsley, fresh lemon juice, extra-virgin olive oil, and pressed garlic clove in medium bowl. Add grated Parmesan cheese and toss gently to blend all ingredients thoroughly. Season chickpea salad to taste with coarse kosher salt and freshly ground black pepper. DO AHEAD: Chickpea salad can be made 4 hours ahead. Cover and refrigerate. Serve salad chilled or at room temperature.

 

 

 

Chickpea salad

Ingredients                              1 serve = protein

400g can chickpeas, drained             3 spring onions, sliced

1 green capsicum, sliced                    2-3 sticks celery, diced

1 carrot, grated                        1/2 cup fresh coriander

2 handfuls bean sprouts

Dressing:                                 salt and pepper

1 dessertspoon sesame oil                 tabasco to taste

1/4 cup lemon juice                           thumb-sized piece fresh ginger, grated

1 clove garlic                                     1 dessertspoon sesame seeds, toasted

Instructions

Combine dressing ingredients and mix well. Set aside. Chop all the vegetables and combine in a large bowl. Add the dressing and use your hands to mix together.

This is great by itself as a light meal or serve with grilled chicken, fish or steak for a substantial dinner.

 

Chickpea tagine with figs

Ingredients

2 tsp olive oil                                                                      1 onion, chopped

2 garlic cloves, finely chopped                                    2 tsp Moroccan spice mix (see note)

2 x 400g cans chickpeas, rinsed, drained                                400g can chopped tomatoes

2 cups (500ml) salt-reduced vegetable stock       2 zucchini, chopped

175g green beans, trimmed, halved                        1/2 cup (100g) chopped dried figs

2 cups (400g) couscous                                                  2 tbs chopped coriander leaves

1 tbs harissa

Method

Step 1

Heat oil in a saucepan over medium heat. Add onion, garlic, spice mix and some salt and pepper, and cook, stirring, for 5 minutes until soft. Stir in chickpeas, tomato and stock. Bring to the boil, then cover, reduce heat to low and simmer for 10 minutes. Add the zucchini, beans and figs and cook for a further 5-8 minutes until the vegetables are tender.

Step 2

Meanwhile, place the couscous in a large heatproof bowl and pour over 2 cups (500ml) boiling water. Cover the bowl with a clean tea towel. Set aside for 5 minutes, then fluff up with a fork.

Step 3

Divide couscous and vegetable tagine among plates, garnish with coriander then serve with harissa, if desired.

Serves 6                                                                               1 serve = 1 protein, 2 carbohydrates

 

Chickpea and feta salad

Ingredients (serves 4)                                     1 serve = 1 protein

4 lavash breads, each cut into 8 wedges

olive oil cooking spray

2 Lebanese cucumbers, diced

3 green onions, thinly sliced

250g cherry or grape tomatoes, halved

400g can chickpeas, drained, rinsed

1 cup flat-leaf parsley, roughly chopped

2 tablespoons mint, finely chopped

125g Greek feta, roughly chopped

2 tablespoons extra virgin olive oil

Method

Preheat a grill on medium-high heat. Lightly spray both sides of bread with oil. Place onto grill tray. Grill bread, turning once, until crisp. Set aside.

Place cucumbers, onions, tomatoes, chickpeas, parsley, mint and feta into a large bowl. Drizzle with oil. Season with salt and pepper. Gently toss to combine.

Arrange grilled bread on serving plates. Top with salad. Serve immediately.

 

 

CHICKPEA CASSEROLE                  SERVES 4                  1 serve = 1 protein, 1 carbohydrate

1 cup spiral pasta                     2 teaspoons oil                         1 small onion, chopped

1 clove garlic, crushed             400g can crushed tomatoes      310g can chickpeas, drained

2 Tblspfruit chutney                1 tsp Worcestershire sauce       1 tablespoon chopped fresh parsley1 1 small carrot, thinly sliced   200g broccoli, chopped

  1. Add pasta to a large pan of boiling water; boil until just tender; drain well.
  2. Heat oil in a pan; add onion and garlic, cook until soft. Stir in undrained tomatoes, chickpeas, chutney and sauce. Simmer, uncovered, for about 10 minutes, or until liquid is reduced by about one-third. 3. Stir in parsley, carrot and broccoli. Bring to boil, simmer for about 5 minutes, or until vegetables are tender. Add pasta, stir over heat until warmed through.

 

 

Chilled cucumber soup

Ingredients (serves 4)             

4 Lebanese cucumbers, ends trimmed, coarsely chopped

390g (1 1/2 cups) Vaalia low-fat natural yoghurt

1/2 cup shredded fresh mint

2 green shallots, ends trimmed, thinly sliced

1 tbs finely grated lemon rind

60ml (1/4 cup) fresh lemon juice

Salt & freshly ground black pepper

Method

Place cucumber, yoghurt, mint, green shallot, lemon rind and lemon juice in the jug of a blender and blend until almost smooth. Taste and season with salt and pepper.

Transfer to a large bowl and place in the fridge for 1 hour to chill.

 

Chunky tomato, celery and bean soup

Ingredients (serves 4)                        1 cup = 1 carbohydrate

2 tbs olive oil, plus 1 tbs extra to drizzle

1 large onion, finely chopped

2 celery stalks, finely chopped

1 tbs chopped fresh rosemary leaves

2 garlic cloves, finely chopped

2 x 400g cans cannellini beans, rinsed, drained

2 cups (500ml) chicken or vegetable stock

5 tomatoes (750g total), chopped

2 tbs chopped flat-leaf parsley leaves

Method

Heat oil in a large pan over medium heat. Add onion, celery, rosemary and garlic and stir for 5 minutes until vegetables soften. Add beans, stock and tomatoes. Season with salt and pepper, bring to the boil over high heat, then reduce heat to low, cover and gently simmer for 15 minutes or until thickened. Stir in parsley, then spoon soup into bowls.

 

Chinese broccoli with oyster sauce

Ingredients

bunches gai lan (Chinese broccoli), washed

60ml (1/4 cup) oyster sauce

1 garlic clove, crushed

1 1/2 tbs light soy sauce

1 tsp caster sugar

1 tbs vegetable oil

2 tsp sesame oil

 

Method

Step 1

Cut the gai lan stems from the leaves. Cut the stems in half lengthways. Cut the leaves in half crossways.

Step 2

Combine the oyster sauce, garlic, soy sauce and sugar in a small bowl, and stir until the sugar dissolves.

Step 3

Cook the gai lan stems and leaves in a large saucepan of boiling water for 2-3 minutes or until bright green and tender crisp. Refresh under cold running water. Drain. Transfer to a serving platter.

Step 4

Heat the vegetable oil and sesame oil in a saucepan over high heat for 30 seconds. Pour over the gai lan. Drizzle over the oyster sauce mixture and serve.

 

 

 

CORN AND SPINACH SHORT SOUP

4 cups vegetable stock                                    4 cups water

2 x 310g cans creamed corn                            1 clove garlic, crushed

2 tablespoons light soy sauce                          4 spring onions, finely sliced

80g baby spinach leaves

WONTONS

2 spring onions, finely sliced                          1 clove garlic, crushed

60g tofu                                                          ¼ cup chopped parsley leaves

16 wonton wrappers                                       1 egg, lightly beaten

  1. Place stock, water, corn, garlic and sauce in a large pan. Bring to boil; simmer, uncovered, for 10 minutes. Stir in spring onions and spinach.
  2. Wontons. Process spring onions, garlic, tofu and parsley in a food processor until combined. Spoon a teaspoon of mixture into center of each wrapper. Brush edges with egg, gather at the top to form punches; pinch to seal.
  3. Cook wontons in a pan of boiling water for about 10 minutes or until they float to the top; drain.
  4. Divide hot soup among four bowl with four wontons in each.

Serves 4                       1 serve = 1 protein, 1 carbohydrate

 

Crunchy vegetable stir-fry with oyster sauce

Ingredients

1 1/2 tablespoons sunflower oil

2 garlic cloves, thinly sliced

4 spring onions, cut into 3cm lengths

2 bunches broccolini, stems trimmed, halved lengthways

1 bunch asparagus, ends trimmed, halved

200g snow peas, trimmed

4 small zucchini, cut into chunks

1/3 cup (80ml) oyster sauce

1/3 cup roughly chopped coriander

1 long red chilli, thinly sliced

Lime wedges, to serve

Method

Heat the oil in a wok over high heat. Stir-fry the garlic and spring onion for 30 seconds. Add the broccolini, asparagus, snow peas and zucchini, then stir-fry for 1 minute. Add 1/4 cup (60ml) warm water and stir-fry for 2 minutes until the vegetables are bright green and almost tender. Add the oyster sauce, chopped coriander and sliced chilli, then stir-fry for a further 30 seconds or until heated through. Serve immediately, with lime wedges to squeeze.

 

 

CREAMY MUSHROOM SOUP

SERVES 4                                        1 serve = 2 tsp fat

2 teaspoons oil                                           2 medium onions, chopped

3 cloves garlic, crushed                     500g flat mushrooms, chopped

1 litre (4-cups) vegetable stock                   2 tablespoons Worcestershire sauce

1/4 cup reduced-fat cream                          1 tablespoon chopped fresh thyme

salt and pepper to taste

  1. Heat oil in a large pan, add onions and garlic; cook, stirring, until soft. Add mushrooms, cook, covered, stirring occasionally, for 10 minutes.
  2. Add stock and sauce; simmer, uncovered, for about 5 minutes, or until mushrooms are tender; cool slightly.
  3. Blend soup, in batches, until smooth. Return to same pan with cream; stir over heat, until hot. Stir in thyme then season with salt and pepper.

 

Eggplant, zucchini and goat’s cheese salad

Ingredients (serves 4)              1 serve = 1 protein, 1 fat

1 large eggplant, trimmed, cut into 1cm-thick slices

3 zucchini, trimmed, thinly sliced lengthways

2 red capsicums, quartered, seeded

1/4 cup (60ml) extra virgin olive oil

2 tsp cumin seeds

1 bunch mint, leaves picked

100g goat’s cheese, crumbled

1/2 cup (80g) toasted pine nuts

1 tbs sherry vinegar

Char-grilled crusty bread, to serve

Method

Preheat a barbecue or char-grill pan on high. Brush the eggplant, zucchini and capsicum with 2 tablespoonfuls of the oil and sprinkle with cumin seeds. Season with salt and pepper. Add a quarter of the vegetables to the grill and cook for 1-2 minutes each side or until charred and tender. Transfer to a bowl. Repeat in 3 more batches with remaining vegetables.

Add the mint, goat’s cheese and pine nuts and gently toss to combine. Place on serving plates. Whisk the vinegar and remaining oil in a bowl. Drizzle over the salad. Serve with char-grilled crusty bread, if desired.

Notes

If you aren’t a fan of goat’s cheese, substitute with another soft, crumbly cheese such as feta. Or try grilled haloumi.

 

FARMHOUSE SOUP

2 teaspoons oil                                  1 leek, sliced

1 clove garlic, crushed                       1 stick celery, chopped

1 medium carrot, diced                     500g pumpkin, peeled, chopped

1 parsnip, peeled, chopped               1 litre beef stock

1 x 400g can brown lentils, undrained

1 x 400g diced tomatoes, undrained

1 tablespoon chopped fresh basil

2 tablespoons grated parmesan cheeese

  1. Heat oil in a large pan. Add leek, garlic, celery, carrot, pumpkin and parsnip in a large pan; cook, stirring, until vegetables are tender.
  2. Add stock, lentils and tomatoes. Simmer, covered, for about 20 minutes. Stir in basil.
  3. Serve soup sprinkled with grated cheese.

SERVES 4                                        1 serve = 1 carbohydrate

 

Fast winter soup

Ingredients (serves 2)              1 serve = 1 carbohydrate

1 tbs olive oil                                    1 onion, chopped

1 long red chilli, seeds removed, finely chopped

1 celery stalk, chopped            1 carrot, chopped

1 tsp ground cumin                           1 tsp ground coriander

1 cup red lentils, rinsed, drained       1L (4 cups) chicken or vegetable stock

Low-fat natural yoghurt, to serve

Method

Heat the olive oil in a large saucepan over medium heat, add the onion, chilli, celery and carrot and cook for 2-3 minutes.

Add cumin and coriander and cook, stirring, for a further minute.

Add the red lentils and chicken or vegetable stock, bring to boil and simmer for 8-10 minutes or until lentils are tender.

Season with salt and pepper. Serve in bowls with a dollop of yoghurt.

 

Fennel, pear & parmesan salad

 

Ingredients (serves 2)                                    1 serve = 1 protein, 1 carbohydrate                       

2 baby fennel, trimmed, fronds reserved

2 firm-but-ripe green-skinned pears

2 tbs extra virgin olive oil

1 tbs lemon juice

70g piece parmesan or pecorino Romano

2 tbs walnuts, toasted, roughly chopped

Method

Thinly slice the fennel across the bulb with a sharp knife or mandoline. To slice the pears, hold upright on the bench and thinly slice down each cheek to keep the natural shape. Place fennel and pear in a bowl.

Whisk oil and lemon juice together in a bowl, season, then lighten with a dash of water. Toss with fennel and pear, divide among plates, then scatter with chunks of parmesan, walnuts and fennel fronds.

 

 

Fragrant chickpeas

Serves 6                                   1 serve = 1 proteinShare

Ingredients

2 Tablespoons flat leaf parsley

1 Tablespoon olive oil

1 onion, halved, sliced

2 cloves crushed garlic

¼ tsp ground cinnamon

¼ tsp cayenne pepper

½ tsp ground tumeric

2 x 400g cans chickpeas, rinsed, drained

1 cup vegetable stock

½ cup sultanas

Method

Step 1

Heat the oil in a large deep frying pan over medium heat. Add onion and cook for 5 mins or until golden. Stir in the garlic, cinnamon, cayenne pepper and turmeric for 30 secs.

Step 2

Add the chickpeas, stock and sultanas. Bring to a simmer. Cook, stirring occasionally, for 10 mins. Season to taste. Sprinkle with parsley.

 

 

Fresh asparagus soup

Ingredients (serves 2)

2 bunches (about 400g) fresh asparagus, trimmed

1  tbs olive oil

1 onion, finely chopped

2 1/2 cups (625ml) vegetable stock or water

1/2 small lemon, juiced

Salt and freshly ground pepper

Chopped fresh dill, to serve

Method

Chop the asparagus into 3cm pieces. Heat the oil in a saucepan over a medium heat. Add the onion and cook for 3-4 minutes or until soft.

Add the asparagus and cook, stirring occasionally, for 5 minutes. Add the stock or water. Bring to the boil. Reduce the heat and simmer for 20 minutes. Set aside to cool slightly.

Blend the mixture in a food processor until smooth. Return to the saucepan. Add the lemon juice and season with salt and pepper. Serve  with the chopped dill and freshly ground pepper

 

Full-of-greens frittata

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Ingredients

250g spinach leaves                                                    2 teaspoons olive oil

1 garlic clove, crushed                                                250g zucchini coarsely grated

1 tespoon finely grated lemon rind                             4 eggs

4 egg whites                                                                100g reduced fat fresh ricotta

2 Tablespoons finely grated parmesan cheese            ¼ cup chopped fresh chives

100g skinless roasted red capsicum, finely chopped

 

Methods

Step 1

Preheat oven to 180oC. Grease and line a 20cm (base measurement) round cake pan. Place spinach in a heatproof bowl. Cover with boiling water. Stand for 30 seconds. Refresh. Drain, squeezing excess liquid. Coarsely chop.

Step 2

Heat oil in a frying pan over medium-high heat. Stir garlic for 30 seconds or until aromatic. Stir in zucchini and lemon rind for 2 minutes or until zucchini is bright green. Cool.

Step 3

Whisk eggs, egg whites, ricotta and parmesan in a bowl. Stir in zucchini mixture, spinach and two-thirds of chives. Pour into pan. Bake for 25-30 minutes or until set.

Step 4

Combine the capsicum and remaining chives in a bowl. Serve with the frittata.

 

 

 

Gazpacho

Makes                            2 cups (1 cup = 1 carbohydrate and 2 tsp oil)

Ingredients

2 large slices (about 70g) day-old crusty bread, crusts removed, torn

2 tbs red wine vinegar

1kg truss tomatoes, stems removed, coarsely chopped

2 shallots, ends trimmed, thinly sliced

1 garlic clove, chopped

1 tsp raw or caster sugar

2 tbs extra virgin olive oil

Finely chopped cucumber, to serve

Method

Combine the bread and vinegar in a bowl. Set aside for 10 minutes to soak.

Process the bread mixture, tomato, shallot, garlic and sugar in a food processor for 2 minutes. Add the oil and process until well combined. Strain through a fine sieve, pressing down with the back of a spoon to extract the liquid, into an airtight container. Discard the pulp.Taste and season with salt and pepper. Cover and place in the fridge for 4 hours or until well chilled.

Top with cucumber.

 

Ginger tofu with mushrooms

Ingredients (serves 6)                       1 serve = 1 protien, 2 carbohydrates

1 tablespoon vegetable oil

1 brown onion, thinly sliced

2 garlic cloves, sliced

4cm piece fresh ginger, peeled, cut into thin matchsticks

600g firm tofu, cut into 3cm squares

200g Swiss brown mushrooms, halved

100g enoki mushrooms, trimmed

2 tablespoons light soy sauce

1/3 cup vegetarian stir-fry sauce (see note)

1 bunch gai lan (Chinese broccoli), chopped

440g packet udon noodles

Method

Heat oil in a wok over medium-high heat. Stir-fry onion and garlic for 2 to 3 minutes or until just soft. Add ginger and tofu. Stir-fry for 3 minutes.

Add mushrooms, soy sauce and stir-fry sauce. Stir-fry for 2 minutes. Add gai lan. Stir-fry 1 to 2 minutes or until gai lan is just tender. Remove from heat.

Place noodles in a heatproof bowl. Cover with boiling water. Set aside for 2 to 3 minutes or until heated through. a fork, separate noodles. Drain. Serve noodles with ginger tofu and mushrooms.

Notes

Vegetarian stir-fry sauce is made using shiitake mushrooms, and can be substituted for oyster sauce.

 

Ginger Tofu and Vegetable Stir-Fry

3 large mushrooms

1 medium carrot

1 medium yellow capsicum

375g packet firm tofu, drained

2 teaspoons peanut oil

1-teaspoon sesame seed oil

2 teaspoons grated fresh ginger

2 cloves garlic, crushed

1-cup bean sprouts

½ bunch baby bok choy, shredded

1/3 cup drained water chestnuts, sliced

2 Tablespoons oyster sauce

2 teaspoons cornflour

1 Tablespoon water

6 lettuce leaves

 

Cut carrots, mushrooms, and capsicum into thin strips.

Cut tofu into 1 cm cubes.

Heat oils in wok or frying pan; add ginger and garlic, stir-fry 1 minute.

Add carrot, mushroom and capsicum, stir-fry vegetables until just tender.  Add sprouts, bok choy, chestnuts, oyster sauce and blended cornflour and water, cook, stirring, until sauce boils and thickens; stir in tofu.

Serve in trimmed lettuce.

 

Serves 6                         1 serve = 1 protein

 

GREEK STYLE BEAN SALAD

1 large red capsicum                           2 medium zucchini

300g can butter beans, rinsed, drained

1 x 420g can sweet corn kernels, rinsed, drained

60g feta cheese, chopped

1/4 cup pitted black olives

2 cups baby spinach leaves

1 tablespoon finely shredded fresh basil

1 tablespoon balsamic vinegar

  1. Cut capsicum in half; then into thick strips. Discard seeds and membranes. Using a vegetable peeler, cut zucchini into thin, long strips.
  2. Heat a lightly oiled grill pan; add capsicum, and zucchini, cook over high heat, on both sides, until softened.
  3. Combine capsicum, zucchini, beans, corn, cheese, olives, spinach, basil and vinegar in a large bowl; mix well.
  4. Serve salad garnished with fresh herbs.

SERVES 4                  1 serve = 1 protein, 1 carbohydrate

 

 

Grilled asparagus with lime dressing

Ingredients (serves 6)                                 1 serve = 1 carbohydrate

2 bunches asparagus, woody ends trimmed, halved lengthways

Olive oil spray

1 x 500g pkt frozen baby peas

1/2 red capsicum, deseeded, finely chopped

1/2 red onion, finely chopped

125ml (1/2 cup) fresh lime juice

1/2 cup fresh mint leaves, coarsely torn

2 tsp brown sugar

Method

Preheat a chargrill pan on high. Spray asparagus with olive oil spray and cook, turning, for 3-4 minutes or until bright green and tender crisp. Transfer to a bowl.

Cook the peas in a saucepan of salted boiling water for 4-5 minutes or until tender. Refresh under cold running water. Drain. Add to the asparagus.

Combine the capsicum, onion, lime juice, mint and sugar in a bowl. Taste and season with salt and pepper.

Add the capsicum mixture to the asparagus mixture and toss to combine. Arrange on a serving platter and serve.

 

 

Greek Salad

1 head Romaine lettuce                 ¼ Spanish onion, thinly sliced

1 green capsicum, thinly sliced     ½ cup radishes thinly sliced

1 large tomato cut into wedges     120 grams Feta cheese

¼ cup olive oil                        1/8 cup lemon juice or wine

¼ tsp dry mustard                   vinegar

¼ tsp oregano                         salt and pepper to taste

½ can flat anchovies well-drained 8 Calamata olives

Wash lettuce and spin dry.

Place lettuce, peppers, radishes, olives and onion in a bowl. Crumble feta and add to salad.

Mix in blender garlic, lemon juice, mustard oregano, oil.  Season with salt and pepper to taste.  Pour over salad.  Toss well. 

Arrange anchovies like the spokes of a wheel over the top of the salad.

Serves 4                  1 serve = 1 protein, 2 tsp fat

 

Grilled Chicken, Rocket, Pear and Parmesan Salad

300g skinless chicken breast fillet      120g rocket

1 punnet cherry tomatoes halved         2 medium pears thinly sliced

50g shaved parmesan cheese              ¼ cup balsamic vinegar

 

Grill chicken until golden brown and cooked through.  Remove, cut into slices and keep warm.

Arrange rocket in four serving bowls. Top with sliced chicken, cherry tomatoes and pear slices.

Top with Parmesan cheese and drizzle with balsamic vinegar.

 

Serves 4             1 serve = 1 protein, ½ carbohydrate

 

Haloumi, lentil & rocket salad

Ingredients (serves 4)                       1 serving = 1 protein, 1 carbohydrate

1 x 400g can brown lentils, rinsed, drained          1 x 250g punnet grape tomatoes, halved

2 Lebanese cucumbers, ends trimmed, halved lengthways, thinly sliced

60g baby rocket leaves                      1/2 small red onion, finely chopped

1 tbs fresh lemon juice                      1/2 tsp caster sugar

2 1/2 tbs olive oil                              1 x 180g pkt haloumi, cut into 8 slices

Method

Combine the lentils, tomato, cucumber, rocket and onion in a large bowl.

Place the lemon juice, sugar and 2 tablespoons of oil in a small bowl. Season with salt and pepper. Whisk to combine.

Pat the haloumi dry with paper towel and brush with the remaining oil. Heat a medium frying pan over medium heat. Add half the haloumi and cook for 1-2 minutes each side or until golden. Transfer to a plate. Repeat with remaining haloumi, reheating the pan between batches.

Drizzle the dressing over the salad and toss to coat. Divide the salad among serving plates. Top with the haloumi to serve.

Notes

Swap it: Swap the haloumi for 4 chicken breast fillets. Marinate the chicken in extra lemon juice and olive oil. Cook for 3 minutes each side.

 

 

HEARTY VEGETABLE SOUP

2 teaspoons oil                               2 onions, chopped

2 carrots, chopped                 1 turnip, chopped

2 sticks celery, sliced            2 medium potatoes, chopped

2 zucchini, chopped                       5 cups beef stock

1 x 400g can chopped tomatoes    ½ cup small tube pasta

  1. Heat oil in a large pan; add onions and carrots, cook for about 5 minutes. Add turnip and celery, cook for a further 3 minutes.
  2. Add potatoes and zucchini, cook for a further 1 minute.
  3. Add stock, tomatoes and pasta. Bring to boil; simmer, covered, for 1 hour. Season with salt and pepper.

Serves 4          1 cup = 1 carbohydrate

 

Indian-style gazpacho

Spain’s famous chilled tomato and vegetable soup, made Indian with fresh chilli, ginger and pappadums, is the perfect start to your night.

Ingredients (serves 6)

250g vine-ripened tomatoes, quartered

1/2 red onion, chopped

1/2 red capsicum, deseeded, coarsely chopped

Lebanese cucumber, peeled, deseeded, finely chopped

1 garlic clove, crushed

1 tsp grated fresh ginger

1 small fresh red chilli, deseeded, finely chopped

1 tbs chopped fresh coriander

2 small cooked pappadums, coarsely broken

250ml (1 cup) chilled vegetable stock

1 tbs white wine vinegar

1 tsp caster sugar

Natural yoghurt, to serve

Coriander leaves, to serve

Method

Place the tomato, onion, capsicum, cucumber, garlic, ginger, chilli and coriander in the jug of a blender and blend until almost smooth. Add pappadum and blend until the mixture thickens slightly.

Transfer the tomato mixture to a large bowl. Stir in the stock, vinegar and sugar. Season with salt and pepper. Transfer the tomato mixture to an airtight container. Place in the fridge for 1 hour to chill.

Pour the tomato mixture among serving glasses. Top each glass with a small dollop of yoghurt and a coriander leaf to serve.

Notes & tips

You can prepare this recipe to the end of step 2 up to 1 day ahead. Continue from step 3 just before serving.

 

Italian-style risoni soup

Ingredients (serves 6)                       1 serve = 1 carbohydrate

1 tbs olive oil

1 medium fennel bulb, ends trimmed, finely chopped

1 large carrot, peeled, finely chopped

1 large zucchini, ends trimmed, finely chopped

2 garlic cloves, crushed

3 x 500ml ctns chicken consomme

75g (1/3 cup) risoni

85g (1/2 cup) shelled fresh peas

1 tbs finely chopped fresh tarragon

Salt & freshly ground black pepper

Method

Heat the oil in a large saucepan over high heat. Add the fennel, carrot, zucchini and garlic and cook, stirring, for 5 minutes or until just tender. Add the consomme and bring to the boil. Add the risoni and cook, stirring occasionally, for 10 minutes or until pasta is al dente. Add the peas and cook for 2 minutes or until peas are bright green and tender. Remove from heat.

Add the tarragon and stir to combine. Taste and season with salt and pepper.

 

 

 

Couscous and Mushroom Casserole

1 cup couscous                              2 cups water or vegetable broth

6 shallots chopped                 1 red capsicum chopped

1 green capsicum chopped            2 cloves crushed garlic

2 tsp olive/canola oil                      1 cup sliced mushrooms

1 cup canned chickpeas                        1 medium carrot, grated

Salt and papper to taste        ½ tsp dried basil

2 Tblsp minced fresh dill (or 1 tsp dried)

 

In a large saucepan sauté shallots, capsicum and garlic in oil until softened.  Add mushrooms and sauté 3-4 minutes longer.  Add water or broth and bring to boil.  Stir in couscous along with remaining ingredients.  Bring back to boil and simmer  until all liquid is absorbed (5-10 minutes).

 

Serves 4                  1 serve = 2 carbohydrates

 

Layered vegetable bake

Ingredients                              Serves 4               1 serving = 1 carbohydrate

Olive oil, to grease                                               2 medium (about 300g) beetroots

480g orange sweet potato (kumara), peeled, thinly sliced

400g pumpkin, deseeded, peeled, thinly sliced crossways

2 parsnips, peeled, thinly sliced                           1 fennel bulb, thinly sliced 1 large (about 200g) carrot, peeled, thinly sliced     1 large brown onion, thinly sliced

3 large garlic cloves, thinly sliced

1/2 cup loosely packed chopped fresh mixed herbs (such as parsley, thyme and oregano)

125ml (1/2 cup) reduced-fat thickened cream

Method

Preheat oven to 160°C. Brush a 3L (12 cup) capacity ovenproof dish with oil to grease. Wearing rubber gloves to avoid staining your hands, trim, peel and thinly slice beetroot.

Layer the sweet potato, pumpkin, beetroot, parsnip, fennel, carrot and onion with the garlic and herbs in the prepared dish, drizzling each layer with a little of the cream. Top with another drizzle of cream.

Step 3

Roast, uncovered, in preheated oven for 1 1/4 hours or until vegetables are golden brown and tender when tested with a small sharp knife. Serve immediately.

 

Crunchy vegetable stir-fry with oyster sauce

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This speedy stir-fry is a delicious way to incorporate more vegetables into your diet.

 

Ingredients

1 ½ Tablespoons sunflower oil

2 garlic cloves, thinly sliced

4 spring onions, cut into 3cm lengths

2 bunches broccolini, stems trimmed, halved lengthways

1 bunch asparagus, ends trimmed, halved

200g snow peas, trimmed

4 small zucchini, cut into chunks

1/3 cup roughly chopped coriander

1 long red chilli, thinly sliced

Lime wedges to serve

 

Method

Heat the oil in a wok over high heat. Stir-fry the garlic and spring onion for 30 seconds. Add the broccolini, asparagus, snow peas and zucchini, then stir-fry for 1 minute. Add 1/4 cup (60ml) warm water and stir-fry for 2 minutes until the vegetables are bright green and almost tender. Add the oyster sauce, chopped coriander and sliced chilli, then stir-fry for a further 30 seconds or until heated through. Serve immediately, with lime wedges to squeeze.

 

Lentil soup

Ingredients (serves 4)                         1 cup = 1 protein

2 tbs extra virgin olive oil, plus extra to drizzle           1 leek (pale part only), thinly sliced

2 carrots, finely chopped                                             2 celery stalks, finely chopped

2 tbs tomato paste                                            1 cup (200g) green or brown lentils, rinsed, drained

2L (8 cups) vegetable stock                             400g can chopped tomatoes

400g can cannellini beans, rinsed, drained                  2 tsp ground coriander

1 tsp smoked paprika (pimenton) (see note)                1/3 cup finely chopped flat-leaf parsley

Method

Heat the oil in a large saucepan over medium heat. Add the leek, carrot and celery, then cook, stirring, for 3-4 minutes until softened. Add the tomato paste and cook for 1 minute. Add the lentils and stock and bring to the boil. Reduce heat to medium-low and simmer gently for 1 hour, skimming the surface occasionally, until the lentils are tender.

Add the tomato, cannellini beans, coriander, paprika and some salt and pepper to the pan, then cook, stirring occasionally, for a further 20 minutes or until soup is thick. Taste for spices and seasoning, then stir in half the parsley.

Divide soup among shallow bowls and top with remaining parsley, a drizzle of extra virgin olive oil and freshly ground pepper. Serve with crusty bread.

Notes

Smoked paprika is available from gourmet food shops and selected delis.

It’s good to pick over the lentils and ditch any discoloured ones, then rinse (there’s no need to soak).

If your celery comes with leaves, chop and add them as well.

 

 

 

Lentil & tomato soup (1 cup = 1 carbohydrate)

1 tbs olive oil

1 small brown onion, coarsely chopped

1 x 400g pkt Fresh Veggie Mix

2 x 400g cans brown lentils, rinsed, drained

1 x 400g can Select Diced Italian Tomatoes

500ml (2 cups) vegetable stock

500ml (2 cups) boiling water

1/4 cup chopped fresh continental parsley

Freshly ground black pepper

4 multigrain rolls, to serve (optional)

Method

Heat the oil in a large saucepan over medium heat. Add the onion and vegetable mixture and cook, stirring occasionally, for 3 minutes or until the onion softens.

Add the lentils, tomato, stock and water to the pan. Cover and bring to the boil over high heat. Reduce the heat to medium and cook, partially covered, for 8-10 minutes or until the vegetable mixture is just tender. Add the parsley and stir until well combined. Taste and season with pepper.

Ladle the soup among serving bowls and serve with the rolls, if desired.

 

 

Lentil patties with roast tomato sauce

Ingredients (serves 4)                       1 serve = 1 protein, 1 carbohydrate

250g punnet cherry tomatoes, halved         1/3 cup basil, finely shredded

500g sweet potato, peeled,cut into 3cm pieces

2 teaspoons olive oil                                   1 small onion, finely chopped

1 garlic clove, crushed                       1 teaspoon ground cumin

1 teaspoon ground coriander

2 x 400g cans brown lentils, rinsed, drained

1/3 cup packaged breadcrumbs

baby rocket leaves dressed with lemon juice, to serve

Method

Preheat oven to 180°C. Arrange tomatoes, cut side up, on an oven tray. Roast for 30 minutes or until soft and lightly browned. Cool for 15 minutes. Transfer to a food processor and process to form a chunky sauce. Season with pepper. Stir in half the basil.

Wash sweet potato. Place on a microwave-safe, heatproof plate. Cover and cook for 5 minutes on HIGH (100%) or until tender. Drain. Transfer sweet potato to a bowl. Mash roughly with a fork.

Heat 1 tsp oil in a non stick frying pan over medium heat. Add onion and cook for 5 minutes or until light golden. Add garlic, cumin and coriander and cook, stirring, for 1 minute.

Using a fork, combine sweet potato, onion mixture, lentils and salt and pepper. Shape into 8 patties. Coat both sides lightly with breadcrumbs.

Heat oil in a non stick frying pan over medium heat. Cook patties, in batches, for 2 minutes each side or until golden. Place patties on plates. Spoon over sauce. Top with remaining basil. Serve with rocket.

 

Marrakesh eggplants & tomatoes

Ingredients

1kg eggplants, cut into 1cm-thick slices

125ml (1/2 cup) extra virgin olive oil, plus extra, to drizzle

95g (1/3 cup) tomato paste                             1/2 tsp firmly packed saffron threads

250ml (1 cup) verjuice or dry white wine       1 red onion, finely chopped

1 clove garlic, crushed                                    1 tsp ground cumin

1/4 tsp smoked paprika                                   200g grape tomatoes, halved

250g cherry truss tomatoes, cut into small bunches

40g (1/4 cup) pine nuts, roasted

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Method

Place eggplants in a large bowl and season with salt and pepper. Drizzle with 2 tbs oil, then, using your hands, toss to coat. Repeat with another 2 tbs oil. Add tomato paste, then, using your hands, rub into eggplants to evenly coat.

Heat a heavy-based frying pan over medium heat. Working in 3 batches, add eggplants to pan and cook, drizzling with a little extra oil if necessary to prevent sticking, for 4 minutes each side or until tender and golden. Transfer to a flat dish.

Meanwhile, place saffron and verjuice in a small bowl and set aside. Heat remaining 2 tbs oil in a large frying pan over medium heat. Add onion, garlic and 1 tsp salt, and cook, stirring frequently, for 5 minutes or until onion is soft. Add cumin and paprika, and stir for 1 minute or until fragrant. Add grape tomatoes and stir to coat in onion mixture. Add truss tomatoes, cover with a lid and cook for 8 minutes or until all tomatoes have softened. Add verjuice mixture and bring to a simmer. Season.

Layer eggplant and tomatoes with cooking juices on a platter. Scatter with pine nuts to serve.

 

 

 

Mexican spiced tomato soup

Ingredients                                       1 cup = 1 carbohydrate

2 tablespoons olive oil            2 large onions, chopped

2 cloves garlic, chopped          3 teaspoons Mexican seasoning (see below)

2 cans chopped tomatoes                  1 teaspoon Vegemite

2 tablespoons Worcestershire sauce 6 cups vegetable stock

1 1/2 cups red lentils                         1/3 cup tomato paste

2 tablespoons brown sugar               1/2 cup fresh coriander, chopped (or use parsley)

 

Mexican seasoning:  In an airtight container or small jar, combine the following:

1 heaped tablespoon ground cumin

2 teaspoons brown sugar

Instructions

1 Heat oil in a large saucepan. Add onions and garlic and cook until light golden.

2 Mix in 3 teaspoons of the Mexican seasoning, then add tomatoes, Vegemite, Worcestershire sauce, stock, lentils, tomato paste and sugar. Bring to the boil and stir, then reduce heat and simmer for 45 minutes.

3 Add chopped fresh herbs.

 

 

Moroccan pumpkin soup

Take an Australian classic like pumpkin soup, add a Moroccan twist and make this “souper” meal which is vegan friendly.

Ingredients (serves 6)              1 cup = 1 carbohydrate

1/4 cup (60ml) olive oil

1 leek, white part only, thinly sliced

3 cloves garlic, finely chopped

1 red chilli, finely chopped

1 cinnamon stick

3cm piece ginger, peeled, thinly sliced

1 1/2 tsp cumin seeds

2 carrots, peeled, coarsely chopped

1.5kg butternut or pumpkin, peeled, seeded (see note), cut into 3cm pieces

1/3 cup (70g) yellow split peas

Juice of 1/2 lemon

Coriander sprigs and soup sprinkles, to serve

Method

Heat oil in a large saucepan over low-medium heat and cook leek, garlic and 2 tsp salt, stirring occasionally, for 3 minutes or until soft. Add chilli, cinnamon, ginger and cumin and stir for 1 minute or until fragrant. Add carrots, pumpkin and split peas. Stir to coat in onion mixture.

Add 1.5 litres water to saucepan and bring to the boil, then simmer for 50 minutes or until split peas are soft.

Remove and discard cinnamon stick from soup. Add lemon juice then process or blend soup, in small batches, in a food processor or blender until smooth. Return soup to pan and reheat over medium heat. Serve topped with coriander sprigs and soup sprinkles.

Notes

Reserve 1/2 cup pumpkin seeds for soup sprinkles.

 

 

 

NOODLES PRIMAVERA

2 tsps vegetable oil                        200g button mushrooms, sliced

2 cloves garlic, crushed         1 x 425g can crushed tomatoes

Salt and pepper to taste       

250g packet vermicelli egg noodles

1 bunch asparagus, trimmed, cut into 2cm lengths

1 cup frozen peas                           3 cups small broccoli florets

1 cup loosely packed fresh basil leaves

 

Heat oil in a large pan; add mushrooms and garlic, cook, stirring, until mushrooms are soft. Add undrained tomatoes; bring to boil. Reduce heat; simmer, uncovered, for 5 minutes. Season with salt and pepper.

Meanwhile, add noodles to a large pan of boiling water; boil, uncovered, until just tender. Add asparagus, peas and broccoli to noodles in pan; boil for 1 minute. Drain noodles and vegetables well. Return to pan.

Add tomato mixture and basil to noodles; toss gently to combine.

Serve primavera topped with shaved Parmesan cheese.

Serves 4.         1 serve = 1 protein, 2 carbohydrates

 

OVEN BAKED VEGIE RISOTTO

2 cups arborio rice

3 cups vegetable stock

2 cups water

1 tablespoon margarine

salt and pepper to taste

200g button mushrooms, thinly sliced

3 spring onions, finely sliced

½ cup frozen peas, thawed

2 tablespoons grated parmesan cheese

  1. Combine rice, stock, water, margarine, salt and pepper and mushrooms in a large ovenproof dish. Cover dish tightly with a lid.
  2. Cook in a hot oven, 200oC, for about 30 minutes, or until rice is tender and liquid absorbed.
  3. Stir in spring onions, peas and cheese. Cover; stand 2 minutes before serving.

Serves 4                         1 serve = 2 carbohydrates, 1 protein

 

Parsnip curry soup

Ingredients (serves 4)              roll = 2 carbohydrates

2 onions, chopped

30g butter

1 tbs curry powder

1kg parsnips, peeled, chopped

Salt & freshly ground pepper

4 ciabatta rolls, warmed

Method

Place the onion, butter and curry powder in a large saucepan. Cook over a medium heat for 2-3 minutes or until soft.

Stir in the parsnips and cook, stirring often, for 10 minutes. Add 6 cups (1.25 litres) water and cook for 30 minutes or until the parsnips are tender.

Set aside for 10 minutes to cool slightly. In batches place the mixture in a food processor and process until smooth. Transfer to a clean saucepan.

Stir over a medium heat until heated through. Season with salt and pepper and serve with ciabatta rolls.

 

 

 

 

POTATO WEDGES

8 x 120g washed potatoes, unpeeled

2 teaspoons Greek seasoning

1/4 teaspoon ground turmeric

2 teaspoons vegetable oil

1 tablespoon finely grated Parmesan cheese

Salt and pepper to taste

  1. Cut each potato into 6 wedges.
  2. Combine wedges, seasoning, turmeric, oil and cheese in a large bowl; mix well. Season with salt and pepper. Place wedges into a large baking paper-lined baking dish.
  3. Cook, uncovered, in a moderate oven, 180°C, for about 40 minutes or until crisp and tender.

Serves 8

 

Pumpkin and spinach salad

Ingredients

600g butternut pumpkin, deseeded, peeled, cut into wedges

2 tsp olive oil

2 tsp honey

2 tsp sesame seeds

1 tbs fresh lemon juice

1 tbs honey, extra

2 tbs extra virgin olive oil

2 tsp wholegrain mustard

1 x 150g pkt baby spinach leaves

1 x 75g pkt toasted pine nuts

Method

Step 1

Preheat oven to 220°C. Line a baking tray with non-stick baking paper. Place the pumpkin in a large bowl. Drizzle with oil and honey. Season with salt and pepper. Gently toss until the pumpkin is well coated. Place in a single layer on the lined tray. Bake, turning once during cooking, for 25 minutes or until golden brown. Remove from oven and sprinkle evenly with the sesame seeds. Return to oven and bake for 5 minutes or until the seeds are lightly toasted. Remove from oven and set aside for 30 minutes to cool.

Step 2

Combine the lemon juice, extra virgin olive oil, mustard and extra honey in a screw-top jar and shake until well combined. Season with salt and pepper.

Step 3

Place the pumpkin, spinach and pine nuts in a large bowl. Drizzle with the dressing and gently toss until just combined. Serve immediately.

Serves 4                                               1 Serve = 1 carbohydrate

 

 

 

Quick vegetable curry

Ingredients (serves 4)

1 tbs sunflower oil

1 onion, finely sliced

2 tbs mild curry paste

400g canned chopped tomatoes (we used canned cherry tomatoes)

600g cauliflower, cut into florets

150g baby spinach

1 tbs chopped coriander, plus extra leaves to serve

Low-fat yoghurt, to serve

Method

Heat the oil in a large saucepan over medium heat, add onion and cook over medium heat for 2-3 minutes until softened. Add curry paste and cook, stirring, for a further 1-2 minutes. Add tomatoes, cauliflower and 200ml water, bring to the boil, then reduce heat to low, cover and simmer for 10 minutes or until cauliflower is tender. Remove from the heat and season with salt and pepper. Add spinach and chopped coriander, then stir through until spinach is just wilted. Serve topped with coriander leaves and yoghurt.

 

Quinoa Pilaf Recipe

Serves 6                         1 serve = 2 carbohydrates

2 Tbsp. olive oil

1 medium onion, chopped finely

3 cloves garlic, minced

1 cup finely-diced carrots

1 medium red pepper, chopped

2 cups quinoa, rinsed thoroughly through a fine sieve

4 cups vegetable broth

1 cup frozen peas, thawed

kosher salt or Maldon sea salt and pepper to taste

Heat olive oil in a large skillet over medium-high heat. Add onion and cook until soft, 3 minutes. Add garlic, carrots and red pepper, cooking until soft, about 5 minutes. Add quinoa and broth. Bring to a boil over high heat, then reduce heat to medium-low. Simmer, covered, 20 minutes or until water is absorbed. Stir in frozen peas and salt and pepper.

 

Quinoa salad with asparagus and feta

Ingredients (serves 4)                       1 serve = 1 protein, 2 carbohydrates

500ml (2 cups) water

150g (1 cup) quinoa, rinsed, drained

Olive oil spray

2 bunches asparagus, woody ends trimmed, cut into 4cm lengths

1 large red capsicum, halved, seeded, coarsely chopped

75g (1/2 cup) crumbled reduced-fat feta

40g (1/4 cup) sunflower seed kernels

4 shallots, trimmed, thinly sliced

2 tbs chopped fresh continental parsley

1 1/2 tbs fresh lemon juice

2 tsp honey

2 tsp olive oil

1 tsp sweet paprika

100g baby rocket leaves

Method

Combine water and quinoa in a large saucepan over medium-high heat. Bring to the boil. Reduce heat to low. Cover and simmer for 12-15 minutes or until the liquid is absorbed. Transfer to a large bowl. Set aside to cool.

Meanwhile, preheat a large chargrill on high. Spray lightly with oil. Cook the asparagus for 2-3 minutes or until tender crisp. Add the asparagus, capsicum, feta, sunflower seed kernels, shallot and parsley to the quinoa.

Whisk the lemon juice, honey, oil and paprika in a small bowl until well combined. Add the dressing and rocket to the quinoa mixture. Season with pepper and toss to combine.

Notes

Shopping tip: Find quinoa, the seeds of a plant related to spinach, in the health food section.

 

Roasted capsicum and spinach fritters

Makes 16

Ingredients (serves 4)

120g roasted red capsicum, thinly sliced                                1/3 cup finely grated parmesan cheese

1 roma tomato, deseeded, finely chopped                          60g baby spinach, shredded

baby spinach and diced tomato, to serve

Basic batter

2/3 cup self-raising flour                                                               2 eggs

1/2 cup milk

Method

Make Basic batter: Sift flour into a bowl. Make a well in the centre. Whisk milk and eggs together in a jug. Add egg mixture to flour. Whisk until smooth. Stir in capsicum, cheese, tomato and spinach.

Heat 1 tablespoon oil in a frying pan over medium heat. Using 1 heaped tablespoon mixture per fritter, cook 4 fritters for 3 minutes each side or until golden and cooked through. Repeat to make 16 fritters. Serve with spinach and tomato.

Notes

When cooking in batches, transfer to a plate lined with paper towel while cooking remaining fritters.

Use olive oil to cook fritters.

 

Easy Vegetable Curry

Serve 4

Ingredients:

1 cup finely chopped carrot

1 cup finely chopped zucchini

1 cup finely chopped squash

2 tablespoons onion powder

1 tablespoon ground ginger

1 tablespoon garlic powder

1 cup water

1 tablespoons extra virgin olive oil

2 teaspoons curry powder

1 teaspoon ground cumin

1 teaspoon ground cardamom (optional)

Dash of cayenne pepper sauce or dried cayenne pepper

1 tablespoon tomato paste

1 bay leaf

Salt to taste

Fresh ground pepper to taste

1 tablespoon lemon juice (optional)

2 servings instant brown rice or quinoa

Directions:

Heat olive oil in a large skillet on medium-high heat.

Add vegetables, onion powder, ginger, garlic powder and 1/4 cup of water.

Cook mixture until vegetables are slightly tender.

Add curry powder, cumin, cardamom, cayenne pepper, and tomato paste.

Cook until mixture is brick red.

Add remaining water, bay leaf, salt, pepper and lemon juice.

Bring mixture to a boil.

Reduce heat and simmer for 15 minutes, stirring occasionally. The sauce should thicken.

Fish out the bay leaf and discard.

Add cooked rice or quinoa to mixture and stir.

Potato and Leek Soup           serves 4   1 serve = 1 carbohydrate

300g potato, peeled and cubed         1 onion, chopped                              1 clove garlic, crushed                          1 medium leek, sliced

2 chicken stock cubes                        2 cups water

375 ml evaporated skim milk           ½ tsp dried thyme

pepper to taste                                  2 Tblsp fresh coriander, chopped

In a large non-stick pan, sauté potato, onion, garlic and leek until the onion is transparent (use a cooking spray or steam with some of the chicken stock if required).

Dissolve the stock cubes in the water and stir into the vegetable mixture.  Add the evaporated skim milk, thyme, pepper.  Bring to the boil, reduce the heat and simmer, covered until the potato is tender.

Blend till soup is smooth.

Serve hot and sprinkle with coriander.

 

ROASTED VEGETABLE SALAD

2 bunches Dutch carrots                           2 parsnips

2 small orange sweet potatoes, peeled  3 cloves garlic, peeled, halved

1 tablespoons fresh thyme leaves           cooking oil spray

100g snow peas, trimmed

DRESSING

2 teaspoons Dijon mustard                        ¼ cup balsamic dressing

1 tablespoon orange juice                         salt and pepper to taste

  1. Cut stems from carrots; peel carrots. Peel parsnips, cut into quarters. Cut each quarter into 6cm lengths. Peel sweet potatoes; cut into 3cm thick slices.
  2. Place carrots, parsnips, sweet potatoes, garlic and thyme in a large baking dish; spray with cooking oil.
  3. Cook in a hot oven, 200oC, for about 30 minutes, turning vegetables occasionally, or until tender. Add snow peas; return to oven for a further 5 minutes.
  4. Dressing. Combine all ingredients in a jug; mix well.
  5. Pour Dressing over vegetables in baking dish; toss gently.
  6. Serve vegetables warm or cold.

Serves 4                                                         1 serve = 1 carbohydrate

 

SPICED CHICKPEA SOUP

2 teaspoons olive oil                                                   1 large onion, chopped

2 cloves garlic, crushed                                              1 tablespoon curry powder

1 x 300g can chickpeas, drained                                1 x 400 can brown lentils, drained

5 cups vegetable stock                                                ¼ cup lemon juice

250g spinach leaves, shredded                                   salt and pepper to taste

  1. Heat oil in a large pan; add onion, garlic and curry powder. Cook until onion is soft. Stir in chickpeas, lentils, stock and juice. Simmer, covered, stirring occasionally, for 20 minutes.
  2. Stir in spinach; simmer, uncovered, for about 5 minutes, or until spinach is just wilted.

Serves 4                                   1 serving = 1 carbohydrate

 

Red lentil & sweet potato soup

Ingredients (serves 4)              1 serve= 1 carbohydrate

1 tbs olive oil

1 brown onion, finely chopped

2 garlic cloves, crushed

500g orange sweet potato (kumara), peeled, cut into 2cm pieces

110g (1/2 cup) dried split red lentils

875ml (3 1/2 cups) vegetable stock

1 zucchini, coarsely grated

Plain savoury biscuits or bread, to serve

Method

Heat the oil in a large saucepan over medium heat. Add the onion and garlic, and cook, stirring frequently, for 3 minutes or until the onion softens slightly.

Add the sweet potato, lentils and stock to the pan, and stir well to combine. Increase heat to high and bring to the boil. Reduce heat to medium and cook, covered, stirring frequently, for 20-25 minutes or until the lentils are tender.

Stir in zucchini and cook, uncovered, for 5 minutes. Serve with biscuits or bread.

 

Vegetable stir-fry

 

Ingredients (serves 4)

2 tbs vegetable oil                                                       1 onion, thinly sliced

100g carrots, cut into thin matchsticks                       225g Swiss brown mushrooms, sliced

175g baby corn                                                           225g bean sprouts, trimmed

250g baby spinach                                                      1 lime, juiced

1 tbs honey

Stir-fry sauce

150ml teriyaki marinade                                             85ml soy sauce

3 tbs Worcestershire sauce                                          2 garlic cloves, crushed

50g grated ginger

Method

To make the sauce, combine teriyaki marinade, the sauces, garlic and ginger in a bowl and set aside.

Heat oil and butter in a wok over high heat. Add onion and cook for about 30 seconds. Add carrot, mushroom and corn, and stir-fry for 1 minute. Add bean sprouts and baby spinach and continue cooking for about 30 seconds until spinach begins to wilt.

Stir in sauce, lime juice and honey, and cook for long enough to just heat the sauce through.

 

Vegetable tagine salad

Ingredients (serves 4)                                   1 serve = 1 protein, 1 carbohydrate

1/2 butternut pumpkin, peeled, chopped into 2cm pieces (to give 300g)

1 carrot, sliced 2cm thick                                               1 zucchini, sliced 2cm thick

400g can chickpeas, rinsed, drained                         2 tbs Moroccan seasoning (see note)

1/3 cup (80ml) olive oil                                   1 cup (200g) couscous

1 1/2 cups (375ml) vegetable stock, heated         Grated zest and juice of 1 lemon

250g punnet cherry tomatoes, halved    1 red onion, thinly sliced

1/2 bunch mint, leaves picked                    1/2 bunch coriander, leaves picked

2 tbs flaked almonds, toasted                                    170g tub tzatziki

Method

Preheat the oven to 200°C and line a baking tray with baking paper.

In a large bowl, toss the pumpkin, carrot and zucchini with the chickpeas, Moroccan seasoning and 2 tablespoons oil. Stir well so the vegetables are evenly coated in the oil and spices, and season. Arrange in a single layer on the baking tray and roast for 20-25 minutes until golden and just tender.

Meanwhile, place the couscous in a large heatproof bowl. Pour over the hot stock, cover with plastic wrap and stand for 5 minutes. Fluff the grains with a fork to separate. Whisk together the lemon juice and zest with the remaining 2 tablespoons oil.

Stir the dressing into the couscous. Gently toss the roasted vegetables, cherry tomatoes, onion, mint and coriander with the couscous.

Spoon the salad onto plates and sprinkle over the toasted almonds. Serve with the tzatziki.

 

 

 

 

Thai chilli and cucumber salad

Ingredients (serves 4)

2 large Lebanese cucumbers, halved, deseeded, sliced

3 cups beansprouts, trimmed

2 green onions, thinly sliced

1/4 cup small fresh Thai basil leaves

1/4 cup small fresh mint leaves

1 long red chilli, deseeded, thinly sliced

1/2 cup Thai-style dressing (see note)

Method

Place cucumber, beansprouts, onion, basil, mint and chilli in a large bowl. Add dressing. Toss to combine. Serve.

Notes

Thai-style dressing is available from the Asian aisle of the supermarket. To make your own, combine 2 teaspoons brown sugar, 2 teaspoons rice wine vinegar and 1 tablespoon each of lime juice, fish sauce and peanut oil.

Serve with chargrilled chicken, fish

 

Thai sweet potato and lentil soup

Ingredients (serves 4)                                 1 serve = 1 carbohydrate

Canola oil cooking spray

1 medium brown onion, finely chopped

3cm piece fresh ginger, peeled, finely grated

1 tablespoon Thai red curry paste

750g orange sweet potato, peeled, diced

3/4 cup red lentils, rinsed

3 cups salt-reduced vegetable stock

1 tablespoon lime juice

1 tablespoon fish sauce

2 teaspoons brown sugar

Fresh coriander leaves, to serve

Method

Spray a large, heavy-based saucepan with oil. Heat over medium-low heat. Add onion. Cook, stirring, for 5 minutes or until softened. Add ginger and curry paste. Cook, stirring, for 1 minute or until fragrant.

Add sweet potato, lentils, stock and 2 cups cold water. Bring to the boil. Reduce heat to low. Simmer, partially covered, for 15 to 20 minutes or until potato and lentils are soft. Set aside for 5 minutes to cool. Process until smooth.

Return mixture to pan over low heat. Add lime juice, fish sauce and sugar. Cook, stirring, for 5 minutes or until heated through. Serve topped with coriander.

 

Tofu and Vegetable Stir Fry

350g cauliflower, chopped                             350g broccoli, chopped

1 bunch asparagus, sliced                               350g green beans, sliced

¼ cup olive oil                                                 2 cloves garlic, crushed

1-tablespoon fresh thyme                               1 teaspoon cracked black pepper corns

375g packed firm tofu, cubed                                    2 medium onions, sliced

250g button mushrooms, sliced                     ½ cup white wine

1 vegetable stock cube                                   3 teaspoons cornflour

1-cup water                                                     ¼ cup grated Parmesan cheese

 

Add cauliflower, broccoli, asparagus, beans and carrots to large pan of boiling water, boil 2 minutes, drain; rinse, drain.

Heat oil in wok or non-stick pan.

Add garlic, thyme, peppercorns and tofu, stir-fry until tofu is lightly browned, and remove.

Add onions and mushrooms to wok, stir-fry until onions are soft.

Add vegetable mixture, wine, crumbled stock cube and blended cornflour and water.  Stir until sauce boils and thickens.

Stir in tofu.

Serve sprinkled with cheese.

 

Serves 4           1 serve = 1 protein

 

 

 

TOMATO RICE SALAD

1 1/4 cups basmati rice

2 cups coarsely chopped fresh parsley

¼ cup chopped fresh mint

2 large tomatoes, finely diced

1 Lebanese cucumber, finely diced

3 spring onions, sliced

1/3 cup lemon juice

1 x 200g tub low-fat plain yoghurt

1/4 cup fat-free French dressing

salt and pepper to taste

  1. Add rice to a large pan of boiling, salted water; boil, uncovered, until tender. Drain well.
  2. Combine herbs, tomatoes, cucumber and spring onions in a bowl. Combine juice, yoghurt and dressing in a jug; pour over tomato mixture; mix well. Stir in rice; season with salt and pepper.

Serves 4                       1 serve = 2 carbohydrates

 

Pumpkin and chickpea curry

Ingredients                                                        Serve 4 1 serve = 1 protein, 1 carbohydrate

1 tbsp vegetable oil                                         1 brown onion, chopped

550g butternut pumpkin, peeled, cut into 2cm cubes

2 garlic cloves, crushed                  2 1/2 tsp ground cumin

1 1/2 tsp garam masala                  2 cups vegetable stock

400g can Italian Diced Tomatoes                400g can Chickpeas, rinsed, drained

1/4 cup chopped coriander, plus extra sprigs to serve

1/3 cup Greek yoghurt

Method

Heat the oil in a large saucepan over medium heat. Cook the onion, stirring, for 2-3 mins or until softened. Add the pumpkin, garlic and spices. Cook, stirring, for 1 min or until fragrant.

Add the stock and tomato. Bring to the boil. Reduce heat and simmer, uncovered, for 10 mins. Add chickpeas and simmer a further 10 mins or until pumpkin is just tender. Add coriander and season.

Spoon the curry into bowls. Top with yoghurt and extra coriander.

 

 

ROAST PUMPKIN ROCKET SALAD

750g-butternut pumpkin, peeled    Cooking oil spray

4 cloves unpeeled garlic              Salt pepper to taste

2 bunches asparagus, trimmed, chopped

200g baby rocket leaves

¼ cup shaved Parmesan cheese

1/3 cup bottled no fat dressing

Cut pumpkin into 3cm pieces. Place into a baking dish with garlic. Spray lightly with oil; season with salt and pepper.

Cook in a moderately hot oven, 190oC, for about 35 minutes, gently turning pumpkin over, or until tender and browned.

Microwave asparagus until tender; rinse under cold water, drain well.

Gently toss warm pumpkin with asparagus, rocket and cheese in a large bowl; drizzle with Dressing.

SERVES 8

 

PUMPKIN SOUP

1 teaspoon oil                         1 large onion, coarsely chopped

2 cloves garlic, crushed         1kg Queensland blue pumpkin, peeled, coarsely chopped           1 litre chicken stock

2 cups water                           1/4 teaspoon ground nutmeg

salt and pepper to taste         1/4 cup light sour cream

1 tablespoon chopped fresh chives

  1. Heat oil in a large non-stick pan. Add onion and garlic; cook, stirring, until onion is soft. Add pumpkin, stock, water and nutmeg. Bring to boil; simmer, uncovered, for about 20 minutes or until pumpkin is soft.
  2. Blend soup, in batches, until smooth. Return soup to pan. Bring to boil; season with salt and pepper.
  3. Serve soup topped with sour cream; garnish with fresh chives.

Serves 4          1 cup = 1 carbohydrate

 

PUMPKIN SOUP

1 teaspoon oil

1 large onion, coarsely chopped

2 cloves garlic, crushed

1kg Queensland blue pumpkin, peeled, coarsely chopped

1 litre chicken stock

2 cups water

1/4 teaspoon ground nutmeg

salt and pepper to taste

1/4 cup light sour cream

1 tablespoon chopped fresh chives

  1. Heat oil in a large non-stick pan. Add onion and garlic; cook, stirring, until onion is soft. Add pumpkin, stock, water and nutmeg. Bring to boil; simmer, uncovered, for about 20 minutes or until pumpkin is soft.
  2. Blend soup, in batches, until smooth. Return soup to pan. Bring to boil; season with salt and pepper.
  3. Serve soup topped with sour cream; garnish with fresh chives.

Serves 4

 

Ricotta and Rocket Cannelloni

2 spring onions, finely chopped            125g ricotta cheese

50g rocket or spinach leaves, blanched and roughly chopped

Fresh ground black pepper, to taste             2 tsp continental chopped parsley

1 fresh sheet lasagne                                       1 cup tomato pasta sauce

10g extra rocket for serving                           20g shaved parmesan cheese for serving

 

Combine spring onions, ricotta and rocket or spinach leaves. Season to taste.

Cut lasagne into four.  Cook sheets in a large pot of boiling water for 3 minutes or until tender, then refresh in cold water.  Divide ricotta mixture evenly along the longest length of the sheet.  Roll up to form a tube. Place I a 30cm x 18cm baking dish.

Pour tomato pasta sauce over cannelloni and bake at 180 degrees for 20 minutes or until heated through.  Serve cannelloni topped with rocket and shaved Parmesan.

 

Serves 2    1 serve = 1 protein, 1 carbohydrate

 

ROASTED TOMATO CARROT SOUP

6 large ripe tomatoes                                  2 medium carrots, halved

salt and cracked black pepper to taste                 2 teaspoons olive oil

1 large leek, chopped                                  1 clove garlic, crushed

1/2 teaspoon sweet paprika                        1 litre (4-cups) vegetable stock

1/4 cup shredded fresh basil leaves

  1. Quarter tomatoes. Place tomatoes and carrots in a non-stick baking dish. Sprinkle with salt and pepper.
  2. Cook in a moderate oven, 180oC, for about 45 minutes or until tomatoes are wrinkled; cool.
  3. Heat oil in a large pan; add leek, garlic and paprika, cook stirring for about 5 minutes, or until soft. Add tomatoes, carrots and stock; simmer, covered, for 15 minutes. Cool slightly.
  4. Blend soup, in batches, until smooth. Return to pan; stir over heat until hot. Stir in basil.

Serves 4

 

Sesame Bok Choy            serves 4

2 tsp cornflour                        2 Tblsp water                          2 Tblsp hoisin sauce      1 Tblsp oyster sauce                   2 tsp soy sauce              2 tsp sesame oil

800g bok choy                         1 Tblsp toasted sesame seeds

 

Blend cornflour with water in small jug.  Stir in sauces.

Heat oil in wok or large pan.  Stir fry bok choy and seed until bok choy is just tender.

Stir in sauce mixture; stir until mixture boils and thickens.

 

 

STIR-FRIED TOFU VEGETABLES

cooking oil spray                                        1 medium onion, sliced thinly

200g hokkien noodles                                          2 cloves garlic, crushed

350g broccoli, cut into florets                              1 red capsicum, sliced thinly

100g button mushrooms, sliced                           120g snow peas, halved

150g bean shoots                                        200g firm tofu, cut into cubes

1/3 cup Thai sweet chilli sauce                             2 tablespoons honey

  1. Soak noodles in boiling water for 5 minutes; drain.
  2. Spray a heated wok or pan with cooking oil; add onion and garlic, stir-fry until soft.
  3. Add remaining vegetables; stir-fry for a few minutes or until just softened. Add tofu, blended sauce and honey and noodles, toss until heated through.

Serves 4               1 serve = 1 protein, 2 carbohydrates

 

SCRAMBLED EGGS WITH TOMATO SALSA AND BACON

4 egg-whites                                                1/4 cup reduced-fat milk

1 tablespoon chopped fresh chives   2 teaspoons oil

1/3 cup reduced-fat cheese

TOMATO SALSA

1/2 small red onion, finely chopped  2 tomatoes, seeded, finely chopped

1 medium red capsicum, seeded, finely chopped

2 tablespoons chopped fresh parsley         1 tblspoon chopped fresh coriander

salt and pepper to taste

  1. Tomato Salsa. Combine all ingredients in a bowl; mix well.
  2. Lightly whisk egg whites in a small bowl until combined; whisk in milk and chives.
  3. Heat oil in a medium non-stick pan; add egg mixture. Cook, stirring, until just set.
  4. Meanwhile, cook bacon in a non-stick pan, on both sides, until browned.
  5. Divide scrambled eggs between plates; top with cheese and Tomato Salsa.

Serves 2                         1 serve = 1 protein

 

Vegetable stir-fry

Ingredients (serves 4)

1 Tbs vegetable oil                                      1 onion, thinly sliced

100g carrots, cut into thin matchsticks       225g Swiss brown mushrooms, sliced

175g baby corn                                 225g bean sprouts, trimmed

250g baby spinach                                     1 lime, juiced

1 tbs honey

Stir-fry sauce

150ml teriyaki marinade                             85ml soy sauce

3 tbs Worcestershire sauce                         2 garlic cloves, crushed

50g grated ginger

Method

To make the sauce, combine teriyaki marinade, the sauces, garlic and ginger in a bowl and set aside.

Heat oil in a wok over high heat. Add onion and cook for about 30 seconds. Add carrot, mushroom and corn, and stir-fry for 1 minute. Add bean sprouts and baby spinach and continue cooking for about 30 seconds until spinach begins to wilt.

Stir in sauce, lime juice and honey, and cook for long enough to just heat the sauce through.

 

 

 

Vegetarian biryani

Ingredients (serves 6)              1 serve = 2 carbohydrate

1 tablespoon vegetable oil                 1 brown onion, halved, thinly sliced

2 garlic cloves, sliced                        1 cinnamon stick

6 cardamom pods, bruised                1 1/2 teaspoons ground cumin

1/4 teaspoon chilli powder                2 cups basmati rice

3 cups vegetable stock             175g baby green beans, trimmed

200g cauliflower, cut into florets      100g button mushrooms, halved

1/2 cup fresh coriander leaves           2 tablespoons flaked almonds, toasted

1/4 cup low-fat yoghurt

Method

Heat oil in a large, heavy-based saucepan over medium heat. Cook onion and garlic for 3 to 5 minutes or until onion is soft. Add cinnamon, cardamom, cumin and chilli. Cook for 30 seconds or until fragrant.

Add rice. Stir to coat. Add stock, beans, cauliflower and mushrooms. Bring to the boil. Reduce heat to medium-low. Simmer, covered, for 12 minutes or until liquid is absorbed. Remove from heat. Stand, covered, for 10 minutes or until rice is tender. Remove cinnamon stick.

Top biryani with coriander and almonds. Serve with yoghurt.

 

Warm pumpkin & goat’s cheese salad (vegetarian)

4 Servings                                              1 serve = 1 protein 2 carbohydrates

Prices available at displayed Coles store, may not be available at other stores or coles.com.au. Specials commence at 7am on start date, but may start before or extend beyond displayed dates. While stocks last. We reserve the right to limit sale quantities. Multi save price only available when purchased in the multiples specified.

Prices accurate as at: 01/02/2017

Ingredients

1/2 small jap pumpkin (skin on), cut into thin wedges

100ml olive oil

1 tablespoon thyme leaves

150g firm goat’s cheese, cut into rounds

1 cup panko breadcrumbs

2 tablespoons balsamic vinegar

1 teaspoon Dijon mustard

4 cups baby salad leaves (mesclun)

Method

Step 1

Preheat the oven to 200C.

Step 2

Toss pumpkin with 2 tablespoons of the oil and thyme. Season with salt and freshly ground black pepper. Place on a baking tray and roast for 30 minutes, turning once, until cooked and lightly caramelised. Set aside to cool slightly.

Step 3

Meanwhile, brush the cheese rounds with 1 tablespoon of the remaining olive oil and coat in the breadcrumbs. Place on a separate greased baking tray and chill until just before you’re ready to serve the salad.

Step 4

Whisk together the vinegar, mustard and remaining 2 tablespoons of oil. Season to taste with salt and pepper.

Step 5

Place the goat’s cheese in the oven for 5-6 minutes until crumbs are golden.

Step 6

Toss the salad leaves and pumpkin in half the vinaigrette and pile onto plates. Add the warmed goat’s cheese and drizzle with the remaining vinaigrette.

 

 

Wild Rice Salad

Serves 4                         1 serve = 1 carbohydrate

250g wild rice

60g peeled pistachio

150g soft dried apricot, soaked in hot water for 5 minutes

1 small bunch of mint, leaves picked

1 small bunch of rocket

3 spring onions, roughly chopped

Zest and juice of 1 lemon

2 tbsp olive oil

1 large clove of garlic, crushed

Sea salt and freshly ground black pepper

 

Place the rice in a large pot and cover with water, bring to the boil then reduce the heat and cook for 30-40 minutes, depending on the variety, or until the rice is cooked aldente. Drain and rinse under cold water. While the rice is cooking, roast the pistachio in a dry pan over a medium heat for 8-10 minutes. Coarsely chop them with a large knife. Drain the apricot and coarsely chop them too. In a bowl mix the rice, apricots and pistachios. Add the rest of the ingredients, toss well and season with salt and pepper to taste.

 

 

 

 

Veggie Surprise

1 brown onion diced                      2 Tblsp olive oil

2 large potatoes, peeled and diced      2 carrots, diced

2 cloves garlic, crushed               1 cup diced pumpkin

1 cup diced sweet potato             1 zucchini, sliced

1 head of broccoli cut into florets        ½ med head of cauliflower roughly cut

2 cups chicken/veg stock            1 bay leaf

2 Tblsp tomato paste                    1 tsp oregano

½ cup low fat tasty cheese                   2 Tblsp parsley

 

In a large saucepan cook onion in olive oil for 3-4 minutes until soft.  Add remaining ingredients except cheese and parsley.  Simmer over low heat for 30-40 minutes, or cook covered in moderate oven (180 degrees) for 45 minutes.

 

Remove bay leaf, spoon into vegetable serving bowls and top with tasty cheese and chopped parsley.

 

Serves 4             1 serve = 1 protein, 1 carbohydrate

Moroccan chickpea soup

Ingredients

 

2 teaspoons olive oil                               1 onion, finely chopped

1 large carrot, peeled, diced                           2 sticks celery, trimmed, diced

2 cloves garlic, crushed                                   2 teaspoons Moroccan seasoning

2 x 400g cans chickpeas, rinsed, drained              400g can chopped tomatoes

2 cups salt-reduced vegetable stock (or chicken stock) and 1 cup water

black pepper, to season                                  low-fat yoghurt, to serve (optional)

coriander leaves, to garnish

Instructions

Heat oil in a large heavy-based saucepan over a medium heat. Add onion, carrot and celery. Cook, stirring, for 5-6 minutes or until vegetables are soft. Add garlic and seasoning. Cook for 1 minute.

Add chickpeas, tomatoes and stock. Bring to the boil. Reduce heat to low, partially cover and simmer for 15 minutes. Set aside to cool slightly.

Place half the soup in a blender. Blend until smooth. Return to pan with remaining soup. Place over a medium heat, season with pepper and warm through. Ladle into bowls, top with a dollop of yoghurt (if using) and garnish with coriander.

Serves 4             1 serve = 1 carbohydrate

 

Pumpkin, Basil and Chilli Stir Fry

1 tsp peanut oil                              1 brown onion, thinly sliced

2 cloves garlic, sliced thinly                            4 fresh Thai chillies, sliced thinly

1 kg pumpkin, chopped coarsely                   1 tsp grated palm sugar

250g sugar snap peas                                      ¼ cup vegetable stock

2 Tblsp soy sauce                                   ¾ cup loosely packed basil leaves

4 green onions, sliced thinly                           ¼ cup unsalted roasted peanuts, halved

 

Heat oil in a wok and stir-fy brown onion until browned and crisp. Drain on absorbent paper.

Stir fry garlic and chill in wok until fragrant.  Add pumpkin and stir fry until browned all over and just tender.

Add peas, sugar, stock and sauce. Stir fry until sauce thickens.

Remove from heat.  Toss basil, green onion and nuts through the stir fry until well combined. Serve topped with fried onion.

 

Serves 4             1 serve = 1 protein, 1 carbohydrate

 

RICOTTA FRUIT SALAD

500g chopped fresh pineapple                       2 kiwi fruit, peeled, chopped

2 mangoes, peeled, chopped                         2 peaches, chopped

2 plums, chopped                                   1 passionfruit

1 x 250g punnet strawberries, quartered

RICOTTA TOPPING 200g ricotta cheese                                       ¼ cup icing sugar

½ cup low-fat mango-flavoured yoghurt        1 passionfruit

 

  1. Combine pineapple, kiwi fruit, mangoes, peaches, plums and strawberries in a large bowl. Add passionfruit pulp; stir gently. Cover; refrigerate until serving.
  2. RICOTTA TOPPING. Combine ricotta cheese, icing sugar, yoghurt and passionfruit pulp in a bowl; mix well.
  3. Serve fruit salad with Ricotta Topping.

SERVES 4.

 

Roast Pumpkin and Goat’s Cheese Salad

750g peeled pumpkin, diced                 Vegetable oil spray

1 Tblsp olive oil                    2 large onions, halved and thinly sliced

1 Tblsp brown sugar                      2 Tblsp balsamic vinegar

Freshly ground black pepper                 1 head butter lettuce

120g fresh goats’ cheese crumbled

 

Preheat oven to 200 degrees centigrade.  Place pumpkin in a roasting dish and spray with vegetable oil spray. Roast for 30 minutes, until soft and golden.

 

Meanwhile, heat olive oil in a non-stick pan. Cook onion over medium heat for 3-5 minutes.  Add brown sugar, balsamic vinegar and pepper.  Cook until brown and syrupy.

Place lettuce leaves on plate. Top with the pumpkin, caramelised onions and goat’s cheese.

 

Serve 4               1 serve = 1 protein, 1 carbohydrate.

 

 

TOFU AND VEGETABLE STIR FRY

350 grams cauliflower, chopped            350 grams broccoli, chopped

250 grams asparagus, sliced                 350 grams green beans, sliced

3 medium carrots, sliced                        1 tablespoon olive oil

2 cloves garlic crushed                  1 tablespoon fresh thyme

1 teaspoon cracked black pepper         375 grams firm tofu, cubed

2 medium onions, sliced                 250 grams button mushrooms, sliced

½ cup dry white wine                     1 vegetable stock cube

3 teaspoons corn flour                   1 cup water

¼ cup grated parmesan cheese

 

Add cauliflower, broccoli, asparagus, beans and carrots t large pan of boiling water; boil, uncovered, 2 minutes, drain.  Rinse under cold water; drain.

Heat oil in wok or large non-stick pan; stir fry garlic, thyme, pepper, tofu until tofu is browned lightly, remove from pan.

Add onions and mushrooms to same pan; stir-fry until onions are soft.  Stir in vegetable mixture, wine, crumbled sock cube and blended  cornflour and wate; stir over heat until mixture boils and thickens.  Stir in tofu; serve sprinkled with cheese.

 

Serves 4                                  1 serve = 1 protein

 

 

Vegetable Fried Rice

You will need to cook about 1/3 cup long grain rice for this recipe.

 

1 clove garlic crushed                            1 tsp finely grated fresh ginger

2 Tblsp water                                 1 medium carrot finely chopped

2 small zucchini chopped finely  ½ red capsicum finely chopped

1 cup cooked long grain rice                 2 Tblsp soy sauce

3 shallots finely chopped             2 Tblsp finely chopped fresh coriander leaves

 

Combine garlic, ginger and the water in wok or large non-stick frying pan; cook over heat until ginger is soft.  Add carrot, capsicum and zucchini; cook for 5 minutes.  Stir in remaining ingredients; stir over heat until heated through.

 

Serves 2             1 serve = 1 ½  carbohydrate

 

VEGETABLES WITH COUSCOUS

1 teaspoon vegetable oil                                              150g button mushrooms, sliced

6 spring onions, sliced                                     2 cloves garlic, crushed

1 green zucchini, sliced                                               1 ½  cups vegetable stock

1 ½  cups couscous                                          salt and pepper to taste

2 tomatoes, seeded, chopped                           ¼ cup chopped fresh mint

½ cup plain low-fat yoghurt

  1. Heat oil in a large non-stick pan; add mushrooms, spring onions and garlic, cook, stirring, until mushrooms are soft. Add zucchini, cook, stirring for a further 2 minutes. 2. Stir in stock; bring to boil. Remove from heat. Stir in couscous; stand, covered, for 5 minutes. Season with salt and pepper. Use a fork to gently stir in tomatoes.
  2. Serve couscous topped with combined mint and yoghurt.

Serves 4                                               1 serve = 2 carbohydrates

 

 

WARM VEGETABLE SALAD

300g pumpkin, peeled, chopped                2 medium carrots, chopped 1 red capsicum, chopped                            1 small fennel bulb, quartered

1 red onion, cut in wedges                          3 zucchini, cut in half

DRESSING

1/3 cup balsamic vinegar                            1 tablespoon brown sugar

¼ cup vegetable stock                                 1 tablespoon oil

salt and pepper to taste                    1 tablespoon chopped fresh rosemary

  1. Dressing. Combine all ingredients in a bowl; mix well.
  2. Place vegetables in a baking dish; pour Dressing over top.
  3. Cook, uncovered, in a moderately hot oven, 190oC, for about 40 minutes, turning vegetables occasionally, or until tender and browned.

Serves 4                         1 serve = 1 protein

 

Watercress soup

Ingredients (serves 6)                       1 serve = 1 carbohydrate

100g unsalted butter                                   1 onion, sliced

1 leek, sliced                                               500g potatoes peeled, chopped

350g watercress, leaves picked                   1L chicken or vegetable stock or water

300ml buttermilk

Method

Place the butter in a large saucepan over low heat. When melted, add the onion and leek and cook for 2-3 minutes or until softened. Add the potato, half the watercress and the stock. Increase heat and bring to the boil, then reduce heat to low and simmer for about 20 minutes or until the potato is softened. Cool slightly, then stir the buttermilk and remaining watercress into the soup. Blend in batches until smooth, and season well with salt and pepper. The soup can be reheated gently and served drizzled with a little extra buttermilk, or chilled and garnished with small cubes of ice.

 

 

 

Wok-fried vegetables

Ingredients (serves 4)

2 tsp vegetable oil                             2cm-piece fresh ginger, peeled, finely grated

1 garlic clove, crushed             2 carrots, peeled, cut into batons

100g sugar snap peas, ends trimmed

2 green shallots, ends trimmed, thinly sliced lengthways

1 bunch choy sum, ends trimmed, finely shredded

1/2 baby wombok (Chinese cabbage), finely shredded

1 tbs light soy sauce                          125ml (1/2 cup) vegetable stock

Method

Heat the oil in a large wok over high heat until just smoking. Add the ginger and garlic, and stir-fry for 1 minute or until aromatic. Add the carrot and sugar snap peas, and stir-fry for 2 minutes or until sugar snap peas are bright green and tender crisp. Add the green shallot, choy sum, wombok, soy sauce and stock, and stir-fry for 1 minute or until choy sum and wombok just wilt. Remove from heat.

Divide vegetable mixture among serving plates. Serve immediately.

 

ZUCCHINI BEAN SALAD

2 medium zucchini, thinly sliced                            2 medium onions, thinly sliced

1 tablespoon salt                                             1/2 cup spiral macaroni pasta

1/4 cup caster sugar                                       1/3 cup white vinegar

2 teaspoons mustard seeds                         1/2 teaspoon ground turmeric

1 x 420g can four bean mix, rinsed, drained

2 sticks celery, thinly sliced

1 medium red capsicum, thinly sliced

  1. Place zucchini and onions in a colander; sprinkle evenly with salt. Cover with a clean dry tea-towel; stand for 2 hours. Rinse vegetables well under cold water; drain well.
  2. Meanwhile, add pasta to a large pan of boiling water; boil, uncovered, until tender; drain well.
  3. Combine sugar, vinegar, seeds and turmeric in a pan, stir until boiling. Then simmer, uncovered, for 3 minutes.
  4. Stir in zucchini and onions, pasta, beans, celery and capsicums; simmer, uncovered, for a further 2 minutes. Pour mixture into a large bowl; refrigerate until serving.

SERVES 4                                         1 serve = 1 carbohydrate

 

Vegetarian Casserole

Ingredients

1 Tbsp canola oil

1 onion finely chopped

3 garlic cloves sliced

1 tsp smoked paprika

½ tsp cumin

1 Tbsp dried thyme

3 medium carrots sliced

2 medium sticks celery, finely sliced

1 red capsicum

1 yellow capsicum

2 x 400g tins tomatoes or peeled cherry tomatoes

250 ml vegetable stock cube

2 zucchini sliced thickly

2 sprigs fresh thyme

250g cooked lentils

 

Method

  1. Heat the oil in a large, heavy based pan. Add the onions and cook gently for 5-10 minutes until softened.
  2. Add the garlic, spices, dried thyme, carrots, celery and capsicum and cook for 5 minutes.
  3. Add the tomatoes, stock, zucchini and fresh thyme and cook for 20-25 minutes.
  4. Take out the thyme sprigs. Stir in the lentils and bring back to the simmer. Seve with wild and which basmati rice or quinoa.

 

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