Cake
Vegetable Dishes
Cucumber Potato Salad
(Serves 4 persons)
Easy to make, easy to serve and easy on the tummy!
Ingredients
• 2 cucumbers
• ½ kg potatoes, washed
• 1 cup yoghurt
• Mint leaves
Method
Cook the potatoes in salted water and peel after cooling. Cut into slices. Peel cucumber and cut into slices. In a salad bowl, put one layer of potatoes and one layer of cucumber and sprinkle yoghurt dressing on it. Continue layering and sprinkle the mint leaves. Leave for at least half an hour and serve.
117 calories per serving
Yoghurt Dressing
(Serves 4 persons)
Want a dressing that’s simple yet delicious? Try this and add spunk to your dish.
Ingredients
• ½ litre yoghurt
• 2 tsp olive oil
• Juice of 1 lemon
• Salt and pepper to taste
Method
Mix all the ingredients in a blender. Taste and season.
1 tbsp = 34 calories
Easy Mixed Salad
(Serves 4 persons)
Watch your calorie intake with this good mix of vegetables and healthy dressing.
Ingredients
• 1 lettuce, washed and chopped roughly
• ½ kg carrot, peeled and grated
• ½ kg cucumber, sliced
• 2 apples, peeled and cut into thin strips
• ¼ kg red cabbage, chopped finely
• 1 cup yoghurt dressing
Method
Mix all the ingredients for the salad together. Add the yoghurt dressing and toss well. Put into a salad bowl and sprinkle with chopped mint leaves.
51 calories per serving
Breakfast Beans
(Serves 4 persons)
Start your day with this healthy breakfast and feel great!
Ingredients
• 1 tsp oil
• 2 onions, chopped
• 6 medium tomatoes, chopped
• 2 tsp coriander leaves, chopped
• 1½ cup kidney beans
• Salt and pepper to taste
Method
Heat the oil in a non-stick frying pan. Add onions and fry till soft and golden. Add the tomatoes and cook, stirring occasionally until mixture is reduced to a smooth puree. Add the coriander leaves and simmer for about 15 minutes. Remove from heat and serve hot or cold with fresh bread or toast. Garnish with extra coriander leaves.
130 calories per serving
Mushroom Pate
(Serves 4 persons)
This is good as a snack or even as a main meal.
Ingredients
• 2 onions, finely chopped
• 500 gm mushroom, finely sliced
• 1 tbsp oil
• 1 tbsp coriander leaves
• 3 tsp coriander powder
• Chilli sauce, if needed
• Salt and pepper to taste
Method
Heat oil in frying pan and sauté onions and mushrooms, stirring for 20 minutes. Mix coriander powder with coriander leaves and wheat germ and add to the mushroom mixture. Add few drops of chilli sauce and bake in oiled terrine for about one hour at 200°C. Serve with dry biscuits or toast.
350 calories per recipe
Carrot and Orange Soup
(Serves 6 persons)
Try this soup with a difference!
Ingredients
• 2 tsp oil
• 400 gm carrots, chopped
• 1 large onion, chopped
• Juice of 2 oranges
• 1 tsp grated orange rind
• 1 litre chicken stock
• 1 crushed clove garlic
• Freshly ground pepper
• 6 tbsp non-fat yoghurt
• 6 thin slices of orange and mint to garnish
Method
Heat oil; then add carrots and onions. Cook gently for 10 minutes and add juice, rind, stock, garlic and pepper. Simmer for about 15 minutes until carrots are tender. Blend in a mixer. Serve hot or chilled with a spoonful of yoghurt. Garnish with thin slice of orange and
