Vegetable and Lentil Curry

Spice up your evenings with this meal for dins…And remember eating spicy food temporarily increases your metabolism.

Ingredients

  • 1 onion
  • 4 courgettes
  • 2 tomatoes
  • handful of broccoli
  • 3 small sweet potatoes
  • 1 tsp garlic
  • 1 tsp of each: ground cumin, coriander, turmeric, ginger, garam masala
  • 1/2 tsp cayenne pepper and cinnamon
  • 1 chilli (exclude the seeds in you want it mild)
  • salt to taste
  • 1/2 cup uncooked lentils
  • chutney and fresh coriander for serving
(The great thing about curry is that you can use any veggies you have at home)

Method

  1. Chop all veggies
  2. Fry onion in a bit of water, add all the spices and garlic, cook for about 3 – 5 min
  3. Add all the other veg, cook for about 10 minutes
  4. Add about 1/2 cup water and lentils. Simmer for about 30minutes until lentils are cooked
  5. Serve with Rice, chutney and coriander

Veggie and Barley Soup

Ingredients

  • 1 onion
  • 3large carrots
  • 4 leeks
  • 4 big spinach leaves
  • 1 small sweet potato
  • 200g Barley, split pea and lentil Soup mix
  • 1 tsp chopped garlic
  • 1 tsp salt
  • 1 1/2 tsp cumin
  • 2 tsp coriander
  • 1/2 tsp cayenne pepper
  • 1.5 L water
Method
  1. chop all your veggies
  2. fry (“boil”) onion in a little water in a large pot
  3. stir for 5 minutes
  4. Add the rest of the veggies and spices. Cook for about 5 minutes
  5. Add the soup mix and 1L water
  6. Simmer for 1 1/2 hours with the lid on
  7. Add remaining water to get consistency as desired
  8. blend and serve piping hot with a slice of fresh bread. YUM!

Fry’s Vegetarian Pomodoro Pasta

Fry’s Vegetarian products are a great alternative to meat. They are soya based products that are quick and easy to cook and you’ll be happy to know they are non-GM.

 serves 4
Ingredients
  • Pasta of your choice (penne, fettuccine, linguine)
  • 1 box Fry’s Chunky Strips
  • 1 large onion (peeled and finely chopped)
  • 1 clove Garlic (crushed)
  • 6 Fresh tomatoes (skinned and chopped)
  • 115g Tomato paste (small tin)
  • 400g Whole peeled tomatoes (large tin)
  • Sugar to taste
  • Salt & Pepper to taste
  • 80ml Red Wine
  • 1/4 Fresh basil (chopped)
  • Basil pesto and Parmesan Cheese shavings to garnish
  • 50g Pinenuts (toasted)
Method:
  1. Sauté the onions and garlic in a little oil until softened.
  2. Add the tomato paste, whole peeled tomatoes and fresh tomatoes.
  3. Season to taste. Cook until combined, check seasoning and tartness. Add sugar to taste and red wine.
  4. Add fresh chopped basil.
  5. Fry the Chunky Strips in a little oil for 6 to 8 minutes until brown and crispy.
  6. Add Chunky strips to sauce.
Place pasta in serving bowl and top with sauce. Garnish with toasted pinenuts. Serve with small bowl of basil pesto and Parmesan shavings

The “A-plus” salad ~ avo & asparagus

My friend Diane BBM’d me last night very excited about her salad that she made! And because it’s healthy I decided to share it with you… I’ve called it the “A-Plus” salad because it is mainly avo and asparagus and it’s A-plus, cos it’s super healthy :p

Ingredients

  • Spinach
  • Lettuce
  • Avo
  • Steamed asparagus
  • Spring onions
  • Feta
  • For the dressing: olive oil, lemon juice, rice vinegar, balsamic vinegar, a tsp of dijon mustard and a pinch of salt
Method
  1. Toss all the ingredients together. You can decide on the quantities, however keep the avo to a 1/4 of an avo per person and keep the feta to a minimum. As Diane said a “smidgen” of feta is enough :)
  2. Mix the dressing ingredients. Taste as you go and add extra if you want. Toss the dressing with the salad
  3. ENJOY…

Quinoa salad with pear, spinach & rocket and chickpeas

Ingredients

  • 1 cup quinoa
  • salt to taste
  • 2 good handfuls of organic baby spinach leaves & rocket, washed, drained
  • 1 large ripe pear, washed, stemmed and cored, cut into pieces
  • 1/2 cup chickpeas, rinsed, drained
  • Salt and fresh ground pepper, to taste
  • A handful of pecans

Method

  1. Place the quinoa in a saucepan or a rice cooker
  2. Add 2 cups fresh water, and a pinch of sea salt
  3. Cover and cook on a low simmer until all the water is evaporated and the quinoa is tender- roughly 20 minutes. Fluff with a fork and put it into a large salad bowl
  4. Add the remaining ingredients

This recipe has been modified from Gluten-free Goddess

Chickpea & Sweet potato cakes with tzatziki

Ingredients

 

  • 1 can (410g) chickpeas, drained & roughly mashed
  • Approx 500g diced sweet potatoes, cooked & mashed
  • 1 Tbsp biryani spices
  • Spring onions
  • Salt & Pepper
  • Flour for dusting
  • Optional – Roasted sesame seeds

Method:

  1. Mix chickpeas, sweet potato, spices & spring onion.
  2. Season & shape mixture into small patties.
  3. Dust with flour, and as an optional extra, patties can be rolled in sesame seeds.
  4. Place on a baking tray & bake for approx 20 – 25 minutes.
  5. Serve potato cakes with tzatziki.

Quick & easy tzatziki

Ingredients:

  • Grated cucumber
  • Greek yoghurt
  • Garlic
  • Lemon
  • Mint
  • Salt & Pepper

Mix all ingredients together! Easy!

Black Bean Confetti Salad

Ingredients

  • 2 cans black beans, drained and well-rinsed
  • 4 bell peppers, a mix of colors, chopped into a small dice
  • 1 medium white onion, chopped into a small dice
  • Juice of one lime
  • 3 tablespoons olive oil
  • 1 teaspoon ground cumin
  • 3/4 teaspoon salt
  • 1/2 teaspoon honey
  • 1/8 teaspoon cayenne

Method

  1. Mix beans, bell peppers and white onion in a large bowl.
  2. In a separate, smaller bowl, whisk remaining ingredients into a vinaigrette. Ideally, you’ll have a 1/2 cup of dressing.
  3. Pour it over the bean mixture, toss it well and adjust seasonings to taste.

This recipe is from http://smittenkitchen.com/2007/04/tabula-beana/

Quinoa Salad Recipe with Lime + Fresh Mint

Ingredients

  • 1 cup dry quinoa
  • 2 tablespoons extra virgin olive oil
  • Juice from 2 limes
  • 2-3 fresh mint sprigs, leaves removed and chopped
  • 2 tablespoons chopped fresh coriander leaves or parsley
  • Sea salt and fresh ground pepper, to taste
  • A handful of sweet and ripe cherry or grape tomatoes, quartered
  • 2 tablespoons diced red onion
  • 1 garlic clove, minced

Method

  1. First, rinse your quinoa in a sieve (it’s tiny so the usual colander might not do).
  2. Cook the quinoa as you would raw rice: in 2 and 1/4 to 2 1/2 cups fresh salted water, covered, until all of the water is absorbed. I use my rice cooker to do this. The quinoa turns out fluffy, tender and perfect.
  3. Scoop the cooked quinoa into a bowl and add the rest of the ingredients, tossing lightly with a fork until combined.
  4. Taste test and adjust seasonings.
  5. Cover and chill- the longer, the better.

Makes 4-6 servings. (ref: http://glutenfreegoddess.blogspot.com/2008/08/lime-quinoa-salad-with-mint.html)

Moroccan Spiced Butternut and Lentil Tagine

Ingredients

  • 1 1/2 cups cooked brown lentils
  • 2 tomatoes
  • 600g butternut cubed
  • 1 tbsp olive oil
  • 1 chopped onion
  • 3 finely chopped garlic cloves
  • 1/2 tsp ground cumin
  • 1/2 tsp ground cinnamon
  • 1/2 tsp ground tumeric
  • 1/8 tsp cayenne pepper
  • 1 tsp paprika
  • 3 tsp tomato paste
  • 1 tbsp chutney
  • 2 tbsp chopped coriander

Method

  1. Toss the butternut in a bit of olive oil and roast for about 40 minutes at 180 degrees C.
  2. Boil the lentils until tender (about 20 minutes). Drain off the water.
  3. Fry the onions in a bit of olive oil. Add the garlic and spices and cook for a few minutes until the onions have browned.
  4. Add the butternut and lentils and stir.
  5. Serve with cousous and top with coriander….DELISH and so quick and easy!

Health wise This meal is super healthy! It’s very low in fat and only contains healthy mono-unsaturated fat that has been proven to actually reduce heart disease. The soluble fibre in the lentils are packed with B-vitamins (which help your body utilise energy efficiently preventing energy slumps) and actually REDUCE cholesterol production in the body! The butternut provides loads of Beta-carotene, a phyto-chemical that acts as an anti-oxidant and a precursor of Vitamin A (needed for healthy eyes and skin). ENJOY!!!