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SOME VEGETARIAN RECIPES

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VEGETABLES AS STARTERS

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GARLIC BLACK MUSHROOMS ROASTED PEPPER GAZPACHIO ROASTED VEGETABLE SOUP SOUP DE FRANCE TOMATO SWEET PEPPER SOUP

VEGETABLES AS ACCOMPIAMENTS AND SIDE DISHES

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MARROWS AND SUNDRIED TOMATO ROASTED AUBERGINE ROASTED PEPPER MEDLEY ST FRANCIS BUTTERNUT TWO BEANS & A PEA SALAD ARTICHOKE & WALNUT SALAD ASPARAGUS WITH SESAME SEEDS BABY MARROW ALMANDINE BEETROOT AND ORANGE SALAD BROCCOLI AND MUSHROOM SALAD BUTTERNUT, TOMATO & CORIANDER SALAD ROASTED BUTTERNUT SALAD CABBAGE & BEAN COLESLAW MANGETOUT AND BABY CORN SALAD SPINACH AND BILTONG SALAD WITH A CHILLI MARMALADE DRESSING SPINACH SALAD & YOGHURT DRESSING SUNDRIED TOMATOES, AVOCADO PEAR AND CUCUMBER WITH A LEMON DILL DRESSING TOMATO, AVOCADO & BASIL SALAD

VEGETARIAN MEALS

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BEAN MOUSSAKA BOTTOMLESS SPINACH AND LENTIL TART BUTTERNUT AND VEGETABLE LOAF DELHI VEGETABLES WITH CASHEW NUTS CHEESY MARROW OMLETTE CHICK PEA FLAPJACKS SWINDLERS SOUFFLE VEGETARIAN CASSEROLE VEGGIE NUT CASSEROLE VEGETARIAN COTTAGE PIE STROGANOFF A LA SOYABEAN TOFU STIRFRY TOMATO TOFU CHINESE TOFU

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VEGETABLES AS STARTERS

GARLIC BLACK MUSHROOMS
Serves 4-6 Ingredients 4-6 Large Black mushrooms 2.5ml Mixed herbs 10ml crushed Garlic 15ml Olive oil 5ml Grated Parmesan cheese Method 1. 2. 3. 4. 5. 6. 7. Clean mushrooms and place onto the shiny side of a piece of tin foil. Mix the herbs, garlic and olive oil together. Drizzle the oil mixture over the mushrooms. Sprinkle the parmesan cheese over the top. Fold the tin foil over the mushrooms. Baked in a preheated oven at 180°C for 10-15 minutes. Serve immediately.

Nutritional Analysis per serving: Energy: 169kJ Protein: 1.9g Total Fat: 2.8g Saturated Fat: 0.7g Monounsaturated Fat: 1.7g Polyunsaturated fat: 0.3g Cholesterol: 2mg Carbohydrate: 1.9g Sugar: 0.0g

Nutrition fact: Mushrooms are a good source of potassium. Potassium is important for maintaining normal fluid balance in the body. It also promotes cellular growth thus during times of muscle growth it is important to ensure a good supply of potassium in the diet.(6,8) GI: Low

4 ROASTED PEPPER GAZPACHIO Serves 4-6 Ingredients 1 Large Red Pepper 1 Large Green Pepper 1 Large Yellow Pepper 15ml Olive oil 1 Large onion 2. 10. Heat through and if necessary more liquid may be added i. The vitamin C content per 100g of Peppers is 123mg compared to the mere 53mg found per 100g of orange.6g Protein: Total Fat: 2. Nutritional Analysis per serving: Energy: 153kJ 0.3g Monounsaturated Fat: 1. Allow peppers to cool and place in a food processor to puree add chicken stock 9.e. 4. 7. Toss to coat well with oil.(6) GI: Low . Peel the onion and cut in half through the stalk. 2.1g Saturated Fat: 0.0g Nutrition Fact: The vitamin C content of this soup is far more superior that that of an orange. Cook for a few minutes. Separate the onion segments and place with the peppers on a roasting tray. water. Serve with a sprig of coriander as garnish. 5.5g Sugar: 0.2g Cholesterol: 0mg Carbohydrate: 3. 8.5ml Cumin seeds 500ml Chicken stock Method 1. 6.5g Polyunsaturated fat: 0. 3.or until the peppers are blistered. Forget Chicken soup for colds and flu this one comes out tops. Sprinkle the cumin seeds and olive oil over the pepper and onions. Place under the grill. Deseed the peppers and cut into large chunks.

3. sliced 15ml Olive oil 2 large black mushrooms 1 Doyle Pack Sundried tomatoes in vinaigrette. chopped 6 Baby Marrow.6g Cholesterol: 0.4g Polyunsaturated fat: 0.0mg Carbohydrate: 6.0g Total Fat: Saturated Fat: 0.6g Monounsaturated Fat: 2. Sprinkle with herbs Roast at 220°C for 45 minute to 1 hour.0g Sugar: 0.5 ROASTED VEGETABLE SOUP Serves 4-6 Ingredients 1 Large Butternut. peeled & diced 1 Large Onion. 2.0g Cooking tip: You could also make this soup using any left over roasted vegetable combinations. Placed diced vegetables in a roasting pan and toss in olive oil. 4.5g 4. drained 10ml French provinçal herb mix 500ml Chicken stock Method 1. GI: Low . Add water according to desired consistency. Bring to a boil and puree to desired consistency using a hand held blender. 5. Place roasted vegetables into a pot and add Stock. Nutritional Analysis per serving: Energy: 308kJ Protein: 2.

crushed 10ml Olive oil Mixed herbs.1g GI: Low 0. Simmer for 45 minutes to an hour. Peel and chop tomatoes. 4.6 SOUP DE FRANCE Serves 4 Ingredients 1-2 sticks of Celery 3 large tomatoes ½ Chopped onion 5ml Garlic. garlic and tomatoes in oil for 5 minutes. 5. stock and seasoning.0g Sugar: .2g Nutrition fact: Celery contains an antiinflammatory agent which has been found 0. celery. Saute onion. 3.6g Total Fat: 2. to taste Method 1.5g caused by the build-up of uric acid crystals Polyunsaturated fat: 0.3g in the joints (9) Cholesterol: 0mg Carbohydrate: 2.3g Saturated Fat: to alleviate the painful symptoms of gout Monounsaturated Fat: 1. to taste 375-500ml chicken or vegetable stock Salt and pepper. Process celery in a food processor or blender. Add herbs. Nutritional Analysis per serving: Energy: 134kJ Protein: 0. 2.

Whole Saturated Fat: 0. turning them from time to time.4g Cholesterol: 0mg GI: Low Carbohydrate: 8. add the rest of the stock and the tomato juice. 6. and grill them. Serve garnished with fresh coriander. Nutritional Analysis per serving: Energy: 261kJ Protein: 2.8g Sugar: 0. until they are blackened and blistered all over. Chop peppers coarsely in a food processor or blender. freshly ground black pepper Fresh Coriander to garnish Swirl of yoghurt to garnish Method 1. Add the sautéed onion to the blender or food processor (a blender will give a smoother texture) and puree with a little of the chicken stock. 3. 10. Season it to taste with salt and pepper and simmer.0g . 2.3g peeled tomatoes may also be pureed and used Monounsaturated Fat: 1. Remove the stem and seeds. Chop the onion and saute in a little oil 8. a few inches from the heat. Put the peppers under a grill.1g tomato cocktail may also be used. 9. 11.0g as an alternative.7 TOMATO SWEET PEPPER SOUP Ingredients 4 large sweet red peppers 1 medium-sized onion 5ml Olive oil 700ml chicken stock 300ml tomato juice Salt. Polyunsaturated fat: 0. covered. Transfer the puree to a saucepan. and leave them for about 20min 4. 7. for 10min.2g Cooking Tip: If tomato juice is not available Total Fat: 2. 5. Close the bag. Remove from the oven and put them into a plastic bag. Remove the peppers from the bag and rinse to remove the skins.

1g Total Fat: 4.2g Saturated Fat: 0.8 VEGETABLES AS SIDE DISHES MARROWS AND SUNDRIED TOMATO Serves 4-6 Ingredients 6 small yellow patty pans 6 small baby marrows sliced 1 Packet of sundried tomatoes in olive oil 6 Fresh basil leaves Method 1.6g Monounsaturated Fat: 3. Clean and prepare patty pan and baby marrows.9g 0. Pour over the sundried tomatoes and oil.0g Sugar: Cooking tip: Larger quantities of this dish may be made and leftovers may be used as a cold side salad. Finely chop basil and mix into vegetable mixture.4g Cholesterol: 0mg Carbohydrate: 1. Roast in a preheated oven at 200°C for 25 minutes.0g Polyunsaturated fat: 0. Nutritional Analysis per serving: Energy: 218kJ Protein: 1. 5. GI: Low . 4. Place in a roasting pan. 3. 2.

Place the whole washed brinjals in the oven at 180°C for 40 minutes.0g Sugar: Cooking tip: Older aubergines may need to be salted to draw out excess of the bitter juices prior to cooking.2g Saturated Fat: 0. Nutritional Analysis per serving: Energy: 121kJ Protein: 0.9 ROASTED AUBERGINE Serves 4-6 Ingredients 2 Large Aubergines (Brinjal) Method 1. 2.6g 0. GI: Low . In this case it would be advisable to slice the Aubergines and roast them in slices.0g Polyunsaturated fat: 0.8g Total Fat: 0. Slice and serve as a side dish to your main meal.1g Cholesterol: 0mg Carbohydrate: 3.0g Monounsaturated Fat: 0.

. 2.5g Sugar: 0.5g Polyunsaturated fat: 0. Separate the onion segments and place with the peppers on a roasting tray.3g Monounsaturated Fat: 1.0g Cooking tip: Making larger quantities of this dish is useful and then they can be made into the soup on pg….or until the peppers are blistered. GI: Low .10 Roasted Pepper Medley Serves 4-6 Ingredients 1 Large Red Pepper 1 Large Green Pepper 1 Large Yellow Pepper 1 large onion 15ml Olive oil 2. Deseed the peppers and cut into large chunks. 5. 6. Toss to coat well with oil.6g Total Fat: 2. Sprinkle the cumin seeds and olive oil over the pepper and onions. Place under the grill. 3.5ml Cumin seeds Method 1. Cook for a few minutes.2g Cholesterol: 0mg Carbohydrate: 3. Nutritional Analysis per serving: Energy: 153kJ Protein: 0. 7. Peel the onion and cut in half through the stalk. 4.1g Saturated Fat: 0.

5g Polyunsaturated fat: 0. Mix the garlic.0g Total Fat: 2. Place into a roasting pan. 5.11 ST FRANCIS BUTTERNUT Serves 4-6 Ingredients 1 Large Butternut (150g) 1 Large Sweet Potato (150g) 1 large onion 15ml Olive oil 5ml Crushed Garlic 60ml lemon juice Method 1.(1. They are thus a better choice of starch in order to control blood sugar regulation. Nutritional Analysis per serving: Energy: 277kJ Protein: 1. Sprinkle over the sweet potato and butternut.0g Nutrition fact: Sweet potato has a lower glycaemic index than regular potatoes. Roast in a preheated oven at 200°C for 45 minutes. 2. Peel and dice the butternut and sweet potato.7g Sugar: 0. 3. olive oil and lemon juice together.14) GI: Low . Chop the onion finely. 4.3g Cholesterol: 0mg Carbohydrate: 9. 6.3g Saturated Fat: Monounsaturated Fat: 1.3g 0.

5g Sugar: 0. 4. Garlic salt ½tsp Black pepper to taste 1 heaped Tbs. Nutritional Analysis per serving: 347kJ Energy: Protein: 4. GI: Low . Cider vinegar 1tsp. Cook the peas until tender.0g Cooking tip: You could substitute the tinned beans for dried ones but you should soak them over night and then boil them for 15 minutes after which they should be left to simmer for an hour or more until they are soft and cooked through. Drain and cool both. Slice the green beans (lengthwise or crosswise.5g Polyunsaturated fat: 0. Chopped parsley 1 Tin (275g) Red kidney beans. vinegar. 3.3g Cholesterol: 0mg Carbohydrate: 8. 6.3g Saturated Fat: Monounsaturated Fat: 1.12 TWO BEANS & A PEA SALAD Serves 6-8 Ingredients 200g Fresh Green beans 200g Fresh Peas (after hulling) 4tsp.3g Total Fat: 0. 2. 5. depending on size of bean and personal preference) and cook until just tender. Spoon the dressing over them and mix thoroughly. Drain the Red kidney beans and put them in a bowl. drained Method 1. Add the peas and green beans. garlic salt. In a small bowl or cup mix together the oil. Olive oil 2tsp. pepper and parsley.3g 2. 7.

7. Sprinkle with chopped walnuts/pecan nuts. 8.6g Monounsaturated Fat: 4. green pepper and mushrooms.0g Nutrition fact: Walnuts are a rich source of essential fatty acids. Top with artichoke hearts.1g Saturated Fat: 0.9g Total Fat: 6. 10.1g Sugar: 0. 9.0g Polyunsaturated fat: 1.13 ARTICHOKE & WALNUT SALAD Serves 4-6 Ingredients 1 tin Artichoke hearts ¼ cucumber ½ a green pepper 1 butter lettuce. Mix olive oil and lemon juice together and sprinkle over the salad. Nutritional Analysis per serving: Energy: 321kJ Protein: 1.(9) GI: Low .2g Cholesterol: 0mg Carbohydrate: 4. Arrange lettuce on a plate and top with sliced cucumber. which are vital for normal tissue growth and development. broken leaves ¼ cup chopped walnuts/pecan nuts 1-cup button mushrooms 2 tsp olive oil 2 tsp lemon juice Method 6. Wash all ingredients well.

Garnish with lemon wedges and parsley. Nutritional Analysis per serving: Energy: 232kJ Nutrition fact: Asparagus is both mildly Protein: 3.5g purine content.3g Sugar: 0. 4.14 ASPARAGUS WITH SESAME SEEDS Serves 4-6 Ingredients 500g Fresh asparagus tips 1 Tbs Sesame oil 6 Spring onions Zest of ½ a small lemon 1 Tbs lemon juice Salt & Pepper to taste ¼ tsp Cayenne Pepper 1 Tablespoon of Sesame seeds Method 1. 3.2g laxative and a diuretic.8g Cholesterol: 0.0g . pepper and cayenne pepper. add lemon zest and lemon juice then asparagus. 5. Sauté chopped spring onions in sesame oil.9g Polyunsaturated fat: 0.4g avoided by gout sufferers due to its high Saturated Fat: 0.(9) Monounsaturated Fat: 1. 2. Wash asparagus.0g GI: Low Carbohydrate: 3. Drain well. Cook in boiling salted water for 5 minutes or until tender. Toss lightly with salt. It should be Total Fat: 3. Place on plates and sprinkle with sesame seeds.

then cut it in half Lengthwise and scoop out and set aside the flesh and seeds. 6. skinned 1tbs. 7. which has been skinned and chopped. Canola oil 50g Mushrooms Salt and pepper to taste Method 1.2g Polyunsaturated fat: 0. until toasted. Combine the breadcrumb mixture and mushroom mixture with the chopped marrow flesh and the tomato.8g Protein: substance that prevents the formation of blood clots and also may increase the rate at Total Fat: 4. Crush the nuts.15 BABY MARROW ALMANDINE Serves 4 -6 Ingredients 4-6 large Baby marrow 25g Almonds 1 Small onion 1 Small tomato. basil and mushrooms and fry in the oil until tender. mix with the breadcrumbs and place under the grill turning frequently. 5.0g .(9) Saturated Fat: 0. Nutritional Analysis per serving: Energy: 249kJ Nutrition fact: Onions appear to contain a 1.0mg GI: Low Carbohydrate: 2.6g Monounsaturated Fat: 3. 3. Bake in a moderate oven at 180º for 30 minutes. Basil 25g Fresh Rye breadcrumbs 2tsp. Place in the narrow cavity of the marrow. 2.0g Sugar: 0.6g which they are broken down. Parboil the baby marrow’s whole for a few minutes. Add seasoning to taste. Mince the onion.8g Cholesterol: 0. 4.

4.0g Cholesterol: 0mg Carbohydrate: 10.0 Sugar: Nutrition fact: Beetroot contains high levels of potassium which helps to maintain normal blood pressure and nerve function. Toss and serve as a side salad to main meal. Dice beetroots once cooled and place into a serving bowl. 3.1g Total Fat: 0. Peel and skin segments of orange.8g 0. Wash and boil fresh beetroot until tender. Mix orange juice and ginger and pour over beetroot and oranges. Nutritional Analysis per serving: Energy: 287kJ Protein: 1.0g Monounsaturated Fat: 0.0g Polyunsaturated fat: 0. 2.8. 5.1g Saturated Fat: 0.9) GI: Low . Add to beetroot.(6.16 BEETROOT AND ORANGE SALAD Serves 4-6 Ingredients 200g Fresh beetroots 2 large navel oranges 100ml orange liquifruit ½ tsp Ginger pulp Method 1.

5. 6. 3.17 BROCCOLI AND MUSHROOM SALAD Serves 4-6 Ingredients 200g Broccoli Florets 200g sliced button mushrooms 2 spring onions 2 Tbs Helmann’s lite mayonnaise 80ml Plain fat free yoghurt 5 ml Honey ½ tsp Celery salt 2 chopped Gherkins 2 tsp Paprika 2 Tbs Roasted Almond flakes Method 1. gherkins and paprika in a small bowl. Finely slice spring onions. celery salt.6g Cholesterol: 1mg Carbohydrate: 8. 4.9) GI: Low . 2.4g Polyunsaturated fat: 0.4g Total Fat: 0.3g Saturated Fat: Monounsaturated Fat: 1. Mix mayonnaise.5g 3. Pour mayonnaise mixture over the broccoli mixture and toss. honey. yoghurt. Broccoli also contains good sources of phytochemicals which prevent carcinogenic damage to the DNA thereby reducing the risk of cancers development(8.2g Sugar: 2. Serve as a side salad to main meal. Wash and place broccoli and mushrooms in serving bowl. Nutritional Analysis per serving: 346kJ Energy: Protein: 4. Top with roasted almond flakes.6g Nutrition fact: The deeper the colour of the broccoli the higher the nutritional value.

Blend all ingredients for dressing together in food processor and pour over butternut. GI: MODERATE .3g Cholesterol: 0mg Carbohydrate: 7.3g Saturated Fat: 3. TOMATO & CORIANDER SALAD Serves 4-6 Ingredients 200g Steamed butternut – still firm 65ml Pinenuts 1 small bunch fresh Coriander Dressing: 1 small onion. pureed 65ml tomato puree 45ml Apple cider vinegar 10ml Sugar 2ml salt 2 sticks of celery.2g Total Fat: 25. 3. Nutritional Analysis per serving: Energy: 1085kJ Protein: 2.5g Monounsaturated Fat: 17.4g Polyunsaturated fat: 3. Allow to cool and toss in pinenuts and roughly chopped coriander.0g Cooking tip: This dish made a while before being served allows the dressing to really flavour the butternut. finely chopped 5ml French mustard 125ml canola oil Method 1.18 BUTTERNUT. Cut butternut into cubes and steam until cooked through but still firm. 2.1g Sugar: 2.

4.4g Total Fat: 2. 3.19 ROASTED BUTTERNUT SALAD Serves 4-6 Ingredients 200g diced butternut 1 Tbs Olive oil ½ tsp Cinnamon spice Method 1. Toss in olive oil and place in roasting pan. Serve as a side salad to main meal. Allow to cool.(8.0g Sugar: Nutrition fact: Butternut like pumpkin is a good source of beta-carotene which is an antioxidant that helps prevent free radical damage that may lead to cancers.3g Cholesterol: 0mg Carbohydrate: 2. Wash and dry butternut.12) GI: Low .7g 0. Sprinkle with cinnamon and place in serving dish. Nutritional Analysis per serving: Energy: 142kJ Protein: 0. 5. 2. Roast in a preheated oven at 180°C until tender and browned.3g Monounsaturated Fat: 1.5g Polyunsaturated fat: 0.2g Saturated Fat: 0.

6g Total Fat: 0.0mg Carbohydrate: 17. Finely minced onion 2 Medium carrot.9g Cooking tip: For an additional variety try Chinese cabbage instead of the normal everyday cabbage. Raisins 2 Small Granny smith apples Method 6.5g Saturated Fat: 0. GI: Low . Dressing ½ cup (125ml) (GERO fat free plain yoghurt ½ cup (125 ml) lite mayonnaise ½ tsp mustard Pinch of salt and pepper Mix all ingredients together Nutritional Analysis per serving: Energy: 370kJ Protein: 2.9g Sugar: 1.0g Polyunsaturated fat: 0.2g Cholesterol: 0. Grate cabbage and carrot coarsely. peeled and coarsely grated 1tbs.1g Monounsaturated Fat: 0.20 COLESLAW with a YOGURT DRESSING Serves 4-6 Ingredients 200g cabbage 1tbs. chop apple finely. 7. Combine all ingredients and serve.

0g Sugar: Nutrition fact: Sesame seeds contain both vitamin E and calcium.0g 0. Wash mangetout and corn in salted water and rinse.6g Polyunsaturated fat: 0.3g Monounsaturated Fat: 0.12) GI: Low .8g Cholesterol: 0mg Carbohydrate: 13. 2. 3. Nutritional Analysis per serving: Energy: 365kJ Protein: 3.(6. Serve as a side salad to main meal. 4. Place in serving dish. Sprinkle sesame seeds and toss in the olive oil and white wine vinegar.8g Total Fat: 1.7g Saturated Fat: 0.21 MANGETOUT AND BABY CORN SALAD Serves 4-6 Ingredients 200g Mangetout 200g baby corn 1 Tbs Sesame seeds 2 Tbs Olive oil 1 Tbs White wine vinegar Method 1.

ginger. Mix marmalade.22 Spinach and biltong salad with a chilli marmalade dressing Serves 4-6 Ingredients 200g Fresh baby spinach 100g Asapargus tips. 3. 5. The decimal point was incorrectly placed leading people to believe that it contained 10 times as much iron as it really did. 2.2g Cholesterol: 27mg Carbohydrate: 5. chilli.9g Total Fat: 2.19) GI: MODERATE . blanched 100g Rosa tomatoes.7g Monounsaturated Fat: 1. Nutritional Analysis per serving: Energy: 363kJ Protein: 9. Wash and finely chop spinach leaves.2g Nutrition Fact: The myth behind spinach being a good source of iron arose out of a mathematical error by the analyst calculating the iron content of spinach.2g Polyunsaturated fat: 0. olive oil and orange juice. Toss and serve as a side salad to main meal or even as a complete meal.3g Saturated Fat: 0. 4. Place into a serving bowl with asparagus and tomatoes. Sprinkle with biltong slices.9g Sugar: 3.(9. Pour over salad. quartered 100g sliced beef biltong 1 Tbs Orange marmalade ½ tsp Ginger spice 1 tsp sweet chilli sauce 50ml orange liquifruit 1 tsp Olive oil Method 1.

23 SPINACH SALAD & YOGHURT DRESSING Serves 6 Ingredients 150g fresh spinach 1 Small red pepper 150g Fat free plain yoghurt 1tsp.(6.0g Nutrition fact: Spinach is a useful source of folate.8. Mix together the yoghurt. Sprinkle with the salad sprinkles.2g Saturated Fat: 0. 5. Wash the spinach thoroughly. Salad sprinkles (either onion flakes or Seed sprinkles) Method 1. 4. dry it (a salad spinner is very useful for this).1g Monounsaturated Fat: 0. 3.4g Total Fat: 0. Garlic salt ½ tsp Freshly ground black pepper 2tbs. And shred it coarsely.9) GI: Low . Pour over the spinach and red pepper and mix thoroughly. 2.1g Cholesterol: 1mg Carbohydrate: 3. which should be eaten during pregnancy to help prevent spina bifida. Nutritional Analysis per serving: Energy: 104kJ Protein: 2. garlic salt and pepper. Slice the pepper into thin strips.0g Polyunsaturated fat: 0.3g Sugar: 0.

add avocado pear and cumber to serving dish. Peel and dice avocado pear. 6.24 SUNDRIED TOMATOES.0g 1. Nutritional Analysis per serving: Energy: 310kJ 1.8) GI: Low . Grind black pepper over the dish.5g 1.0g Sugar: 0.6. 3. Cut cucumber into 2-inch segments and slice julienne style. cholesterol and blood pressure. 4. 5. AVOCADO PEAR AND CUCUMBER WITH A LEMON DILL DRESSING Serves 4-6 Ingredients 200g sun dried tomatoes in olive oil 1 medium sized avocado pear ½ an English cucumber 2 Tbs lemon juice 1 Tbs chopped dill 1 Tbs Olive oil Black pepper to taste Method Place sundried tomatoes in a serving dish.8g Cholesterol: 0mg Carbohydrate: 3. 2. Drizzle with olive oil and lemon juice. Serve as a side salad to main meal.3g Polyunsaturated fat: 0. (1.1g Protein: Total Fat: 6. Sprinkle chopped dill over sundried tomato. Nutrition fact: Avocado Pears have a high monounsatuated fatty acid content which aids in adding fluidity to cell membranes thereby reducing insulin resistance. Toss.0g Saturated Fat: Monounsaturated Fat: 4.

3.25 TOMATO. Arrange tomato and avocado in alternating slices. AVOCADO & BASIL SALAD Serves 4-6 Ingredients 3 Plum tomatoes. Finely chop the fresh basil and sprinkle over the tomato and avocado.8g Polyunsaturated fat: 0. GI: Low .0g Carbohydrate: 3. sliced 1 small Avocado.8g Saturated Fat: 0.9g Total Fat: 5. 2. Nutritional Analysis per serving: Energy: 282kJ Protein: 0.0g Cooking tip: Vine tomatoes may be substituted for the plum tomatoes if availability is a concern.7g Cholesterol: 0. Drizzle with olive oil and lemon juice.2g Sugar: 0. sliced 1 small bunch of fresh Basil 1 Tbs Olive oil 1 Tbs Lemon juice Method 1.9g Monounsaturated Fat: 3.

8) GI: LOW .8g Saturated Fat: 1. Nutritional Analysis per serving: Energy: 911kJ Protein: 11.6g Polyunsaturated fat: 1. Beat eggs and yoghurt together.3g Sugar: 0. thinly sliced 1 medium onion. pan fry aubergine until soft and brown. Bake at 180°C for 45minutes. Layer the brinjal. Mix tomato & onion with tomato puree. 15. beaten 250ml Fat free plain yoghurt 1 x 400g can red kidney beans. drained 5ml Nutmeg Method 11. Eggs are an important source of this vitamin especially for vegetarians. beaten 30ml Fat free plain yoghurt 60g can red kidney beans. Remove and brown the onion. 14.26 VEGETARIAN MEALS Bean Moussaka Serves 4-6 Ingredients 30ml Olive oil 2 small Aubergine.4g Total Fat: 7. drained Pinch of Nutmeg Nutrition fact: Eggs are an excellent source of vitamin B12 which is essential for the nervous system. Sprinkle with nutmeg and serve.0g Serves 1 Ingredients 5ml Olive oil ¼ small Aubergine ¼ small onion.5g Monounsaturated Fat: 4. 13. beans. chopped 1 x 400g can Tomato & Onion mix(drained) 15ml Tomato Puree 2 Eggs.(6. 12. Heat the oil. chopped 80ml Tomato & Onion mix(drained) 5ml Tomato puree 1 Eggs. 16.0g Cholesterol: 85mg Carbohydrate: 19. tomato mixture and top with Egg mixture.

6g Saturated Fat: 1.0g Polyunsaturated fat: 1. finely chopped 5ml crushed Garlic 15ml Canola Oil 2 Eggs 65ml Low fat milk 125ml Fat free cottage cheese 5ml Curry powder (strength of preference) 2. lentils and spinach and mix together. The protein found in dairy known as Casein has been found to have a bigger insulin response compared with any other protein type. Beat eggs. 3. Bake at 200°C for 20-30 minutes until filling set and cheese is golden. Shred the spinach and cook in a pan for 5 minutes. Drain well. Nutritional Analysis per serving: Energy: 659kJ Protein: 12. 6.5ml Sesame seeds 2.27 BOTTOMLESS SPINACH AND LENTIL TART Serves 6 Ingredients 125ml Red lentils 300g Fresh Spinach 1 Onion. 4. curry and salt together.1g Cholesterol: 76mg Carbohydrate: 9. Cook lentils in boiling water for 15 minutes or until tender. 5. cottage cheese. Trim and wash spinach.0g Nutrition fact: This recipe is not advisable for somebody who is severely insulin resistant as it contains a fair amount of dairy.5ml Salt 15ml Sesame seeds 15ml grated Mozzarella cheese Serves 1 Ingredients 20g Red lentils 50g Fresh Spinach ¼ Onion.7g Sugar: 0.(1) GI: LOW .5ml Canola Oil 1 Egg 10ml Low fat milk 20g Fat free cottage cheese 1ml Curry powder (strength of preference) A Pinch of Salt 2. Pour into pie dish and sprinkle with sesame seeds & Mozzarella.8g Monounsaturated Fat: 3. milk.7g Total Fat: 6. drain well and mash lightly. 7.5ml grated Mozzarella cheese Method 1. Gently fry onion and garlic in canola oil until soft. Add onion mixture. 2. finely chopped 1ml crushed Garlic 2.

5ml finely chopped fresh Dill 2 Large Eggs 65ml grated reduced fat cheese Method 1. Add pepper and stock and cook for ½ an hour on a medium heat until liquid has evaporated and vegetables are tender.5ml finely chopped Parsley 7.5ml Canola Oil Black pepper 40ml Vegetable stock 15g Button mushrooms 5ml finely chopped spring onion 1ml finely chopped Parsley 1ml finely chopped fresh Dill 1 small Egg 10ml grated reduced fat cheese .5g Polyunsaturated fat: 0.3g Protein: Nutrition fact: It is believe that the sulphur Total Fat: 5. Pan fry butternut and carrot in 10ml canola oil until browned. carrot and mushroom mixtures add cheese.4g onions may prevent cancer cell growth. Place mixture into a loaf tin and Bake standing in water at 180°C for 45 minutes. 5. 6.0g Serves 1 Ingredients 30g Butternut.28 Butternut and Vegetable Loaf Serves 4-6 Ingredients 200g Butternut. peeled and deseeded 30g Carrot 2. peeled and deseeded 200g Carrot 20ml Canola Oil Black pepper 250ml Vegetable stock 100g Button mushrooms 45ml finely chopped spring onion 7.3g compounds found in onions. 4. Beat Eggs and add pumpkin. including spring Saturated Fat: 1. Lightly pan fry mushrooms. slice carrots 2. Nutritional Analysis per serving: Energy: 419kJ 5. spring onion. Dice butternut into small cubes. 3.7g GI: MODERATE Cholesterol: 86mg Carbohydrate: 6.(9) Monounsaturated Fat: 2.1g Sugar: 0. parsley and dill in 10ml canola oil.

Cover and boil for 20-30 minutes until vegetables are tender.(9) Monounsaturated Fat: 3. coriander & garlic in canola oil until soft and golden.1g Polyunsaturated fat: Cholesterol: 0mg Carbohydrate: 34.4g Nutrition fact: In the cooking process the carrot cell Total Fat: 5.8g GI: LOW Sugar: 0. Add curry powder and heat for approximately 1 minute.0g the body for conversion into vitamin A.5ml Canola oil 2ml Curry powder(strength of preference) ½ Carrot. 2. 3. tomatoes and green beans and bring to the boil stirring occasionally. sweet potatoes. 4. Season to taste and serve Nutritional Analysis per serving: Energy: 1054kJ Protein: 8. Add carrots. Stir in the Red kidney beans and nuts and heat gently. 6. Gently fry onion.2g 1. sliced 30ml coarsely chopped pumpkin(30g) ¼ coarsely chopped medium Sweet potato(60g) 75g Canned Whole peeled Tomatoes 30ml Green Beans (30g) 1 small bunch of fresh coriander 50g Tin Red kidney beans 5ml Toasted Cashew Nuts Salt & Pepper to taste . 5.29 Delhi Vegetables with Cashew Nuts Serves 6 Ingredients 1 large onion 5ml ground coriander 10ml Crushed Garlic 15ml Canola oil 10ml Curry powder(strength of preference) 2 Carrots. sliced 250ml coarsely chopped pumpkin(200g) 1 coarsely chopped Large Sweet potato(400g) 1 x 400g Can Whole peeled Tomatoes 250ml Green Beans (200g) 1 small bunch of fresh coriander 1 x 310g Tin Red kidney beans 30ml Toasted Cashew Nuts Salt & Pepper to taste Method 1.0g Serves 1 Ingredients ¼ medium onion 1ml ground coriander 2ml Crushed Garlic 2. pumpkin.7g membranes are broken down releasing beta-carotene to Saturated Fat: 1.

30 Cheesy Marrow Omlette Serves 6 Ingredients 10ml Crushed Garlic 15ml Olive oil 3 large Baby marrow sliced thinly 15ml Nutty-wheat flour 6 Eggs 30ml chopped Parsley 5ml Salt 1ml pepper 125ml Fat free cottage cheese 85ml fat free plain yoghurt 65ml grated reduced fat cheese 5ml Poppy seeds (optional) Serves 1 Ingredients 2ml Crushed Garlic 2. Pour into a quiche dish .3g Cholesterol: 319mg Carbohydrate: 4.5ml Nutty-wheat flour 1 Egg 5ml chopped Parsley 1ml Salt A pinch of pepper 15ml Fat free cottage cheese 15ml fat free plain yoghurt 10ml grated reduced fat cheese A pinch of Poppy seeds (optional) Method 1.0g Saturated Fat: 3.6g Polyunsaturated fat: 1. Nutritional Analysis per serving: Energy: 846kJ Protein: 17.9g Sugar: 0.3g Total Fat: 12.5ml Olive oil ½ large Baby marrow sliced thinly 2. Beat the eggs lightly and add the baby marrow mixture. Sprinkle with cheese and poppy seeds and bake at 180°C for 25-30 minutes. Gently stirfry until golden brown. 2. Fry the garlic in a little oil.5g Monounsaturated Fat: 5.0g Nutrition fact: Dairy products are low in Glycaemic index but have a high insulin producing capacity due to their casein protein content.(1) GI: LOW . Mix the flour and Baby marrows together and add to the pan. Add remaining ingredients. 3.

If they are sticky. 17.5ml Ground fennel 2. Knead the mixture for a moment or two to mix the ingredients well.5ml Ground coriander 2. Soak the chick peas in water for several hours.9g Protein: 6.0g . Heat the oil and quickly fry the flapjack – about 2 minutes each side. 13. freshly ground black pepper A little Canola oil for frying. 18. roll them in a little flour. then let it rest in the refrigerator for 30min. paprika for garnish Method 12. 14.8g Cholesterol: 0mg GI: LOW Carbohydrate: 26. Process chick peas in food processor until you have a smooth paste. Baking powder 2.5ml Ground cumin 1ml. and salt and pepper. 16.31 CHICK PEA FLAPJACKS Serves 4 Ingredients 225g Dried chick peas 1 large onion 30ml Finely chopped parsley 10ml Ground coriander 10ml Ground fennel 10ml Ground cumin 2. 21. If the fall apart in cooking just pat them together again. 15. Add ground spices. 20.0g Polyunsaturated fat: 1.5ml Crushed garlic Salt. Take small pieces of the mixture and form them into little flat cakes about 5cm across. freshly ground black pepper A little Canola oil for frying. until they double in size. Monounsaturated Fat: 3. baking powder. crushed garlic. Add the onions and parsley to food processor & process for a few seconds.5ml Baking powder 10ml Crushed garlic Salt. paprika for garnish Serves 1 Ingredients 55g Dried chick peas ¼ large onion 5ml Finely chopped parsley 2. or overnight.4g Sugar: 0. 19. Serve hot or cold Nutritional Analysis per serving: 978kJ Energy: 10.4g Total Fat: Cooking Tip: Change the water as often as you remember during the soaking as this reduces the Saturated Fat: 0.8g likelihood of their causing flatulence. Drain on kitchen paper and sprinkle a little paprika over the top.

beaten 250ml Rye bread crumbs 125ml Reduced fat cheese.5ml Olive oil margarine 1 small Egg.8g Nutrition fact: Leeks are a useful source of Total Fat: 8.5ml grated Parmesan cheese 2 Egg whites. Bake at 180°C for ½ an hour.0g Cholesterol: 131mg GI: MODERATE Carbohydrate: 11. wheatgerm. Gently fold in the egg whites and pour into Souffle dish. 2.32 Swindlers Souffle Serves 4-6 Ingredients 2 Leeks 15ml Olive oil margarine 3 large Eggs. 3. stiffly beaten Method 1. grated 5ml Chopped Parsley Pepper to taste A pinch of Sesame Seeds A pinch of Wheat germ 2ml grated Parmesan cheese 1 Egg white. Sprinkle with sesame seeds.7g Polyunsaturated fat: 2.5ml Sesame Seeds 7. wheatgerm and parmesan.2g folate which is essential in the prevention of Saturated Fat: 2. grated 30ml Chopped Parsley Pepper to taste 7. stiffly beaten Serves 1 Ingredients ½ a Leek 2. Mix together. Nutritional Analysis per serving: Energy: 674kJ Protein: 10. Gently fry thinly sliced leeks in oil.5ml Wheat germ 7. beaten 30ml Rye bread crumbs 15ml Reduced fat cheese.0g . 4. parmesan and egg whites. Serve with a green salad.5g spina bifida in pregnancy(9) Monounsaturated Fat: 2.0g Sugar: 0. Add remaining ingredients except the sesame seeds.

15. 9.2g Polyunsaturated fat: 0. 11. Mix flour. 14.6g Protein: 0.5ml Thyme 2.3g Cholesterol: 0mg Carbohydrate: 6. Mash chick peas and vegetables together. Chop vegetables finely. Soya sauce. They are very low in fat and are useful for regulation of blood sugar levels as well as lowering cholesterol.1g Monounsaturated Fat: 0. Drain.0g Nutrition fact: Chickpeas are one of the examples of the group known as pulses.2g Sugar: 0. Bake 180ºC for 30-40 minutes. 12. until top is crusted over. Combine with chickpea and vegetable mixture.33 VEGETARIAN CASSEROLE Serves 4-6 Ingredients 125g Cooked chick peas ½ Small cauliflower ½ Small green pepper 5ml Soya sauce 2. thyme and salt. 10. Nutritional Analysis per serving: 202kJ Energy: 2.7g Total Fat: Saturated Fat: 0. Soya sauce A Pinch Thyme A pinch Parsley ½ a Stick of celery 1ml Crushed garlic 1ml Wholemeal flour Salt to taste Method 8. Spoon into oiled pan.(1. 13.6.5ml Parsley 2 Sticks celery 5ml Crushed garlic 5ml Wholemeal flour Salt to taste Serves 1 Ingredients 20g Cooked chick peas 2 cauliflower flowerets 2 strips green pepper 1ml.8) GI: LOW . Steam them together in just enough water to cover bottom of saucepan until they are tender.

and spices. sliced 1ml crushed garlic 1ml Paprika 1ml ground coriander A pinch of cumin seeds 2. onion . 5. broken into flowerettes 150g Baby Marrows. sliced 25g Broccoli.9g Sugar: 0. sliced 5ml crushed garlic 5ml Paprika 5ml ground coriander 2. Fry until golden brown.5ml Olive oil 10g Cashew nuts ¼ small onion. 3.4g Cholesterol: 0mg Carbohydrate: 12. 4. Season to taste and simmer until vegetables are tender.5ml cumin seeds 15ml flour 1 x 400g can whole peeled tomatoes 150ml vegetable stock 150g sliced carrot 3 sticks of celery 1 large brinjal sliced 150g Broccoli. GI: LOW .5ml flour 60g can whole peeled tomatoes 25ml vegetable stock 25g sliced carrot ½ a stick of celery ¼ medium brinjal. broken into flowerettes 25g Baby Marrows.9g Polyunsaturated fat: 1. sliced Method 1.0g Cooking tip: For more colour variety baby marrows may be substituted with yellow patty pans. Nutritional Analysis per serving: Energy: 651kJ 5. Heat the oil. Add the brinjal. 2.34 Veggie Nut Casserole Serves 4-6 Ingredients 15ml Olive oil 60g Cashew nuts 1 medium onion. broccoli and baby marrows. Add the flour and cook for approximately 2-3 minutes.0g Protein: 8.3g Total Fat: Saturated Fat: 1. add the cashews. Place the lid on the saucepan and simmer for 10 minutes.garlic. Stir in the tomatoes and the stock and bring to the boil. sliced Serves 1 Ingredients 2. Add the carrot and celery.5g Monounsaturated Fat: 4.

2.0g Cooking Tip: If the Butternut is too dry Total Fat: 3. Nutritional Analysis per serving: Energy: 786kJ Protein: 7. chopped 30ml Nuttywheat Flour 5ml Vegetable stock powder 10ml Mixed Herbs 5ml Paprika 5ml Soya Sauce 30ml Tomato paste Serves 1 Ingredients 150g Mashed Butternut 50ml canned Kidney Beans(undrained) ¼ Large onions.6g Polyunsaturated fat: 0. 4.9g Cholesterol: 0mg Carbohydrate: 25. 3. and top with butternut Baked in preheated oven at 180°C for 15-20minutes until top slightly browned. chopped 15ml Olive oil 1 red pepper. chopped 2. Simmer until looks similar to a bolognaise sauce Place into oven casserole dish. . Monounsaturated Fat: 1.3g GI: LOW Sugar: 0g 1.6g adding a little water to it will help thin it out without changing the nutrition Saturated Fat: 0. chopped 5ml Nuttywheat Flour 1ml Vegetable stock powder 2ml Mixed Herbs 1ml Paprika 1 dash of Soya Sauce 5ml Tomato paste Method Boil and mash the butternut in a food processor Brown the onions in olive oil and add all other ingredients.6g analysis. 5.5ml Olive oil ¼ red pepper.35 Vegetarian Cottage Pie Serves 4-6 Ingredients 1kg Mashed Butternut 250ml canned Kidney Beans(undrained) 2 Large onions.

5ml Cayenne Pepper Pinch of Salt Black pepper to taste 50ml fat freemilk 5ml Sherry or Port 2.9g GI: LOW Sugar: 0. Stir in the cornflour slowly to prevent lumps forming.2g curlding.9g Total Fat: yoghurt in a hot dish.5ml Cornflour 2. 5. add mushrooms and saute. slat and pepper. 3. 4.5ml Soya sauce 30ml Fat free plain yoghurt with 1ml Cornflour stirred into Garnish with chopped parsley Method 1.2g .36 Stroganoff a la Soyabean Serves 4-6 Ingredients 250ml Soyabeans 2 Onions. 2. mixing a little cornflour into the yoghurt before adding to Saturated Fat: 1. chopped 2.5ml Canola Oil ½ Black mushroom sliced 2.3g Cooking Tip: When ever you are using 9. Nutritional Analysis per serving: 1001kJ Energy: Protein: 18. Polyunsaturated fat: 4. fold in the soyabeans. Heat through and serve. Add the yoghurt and cornflour mixture.5g the heated ingredients will prevent it form Monounsaturated Fat: 3. chopped 15ml Canola Oil 150g Black mushroom sliced 15ml Cornflour 15ml Cayenne Pepper 2ml Salt 2ml black pepper 250ml fat freemilk 30ml Sherry or Port 15ml Soya sauce 125ml Fat free plain yoghurt with 5ml Cornflour stirred into Garnish with chopped parsley Serves 1 Ingredients 50ml Soyabeans ¼ Onion. Brown onions in oil. Stir in milk to make thick sauce and add sherry and soya sauce 6. Add cayenne pepper. 7.6g Cholesterol: 2mg Carbohydrate: 15. Cook the soyabeans in water until tender.

5g Cholesterol: 0mg Carbohydrate: 7. drained & cubed 5ml Sesame oil 80g sliced black mushrooms 30ml Chopped Walnuts 5ml Cornflour 5ml Sherry 2. soy-sauce. heat through and serve.3g Polyunsaturated fat: 8.6g Cooking Tip: Using a variety of different 16. drained & cubed 15ml Sesame oil 250g sliced black mushrooms 125ml Chopped Walnuts 15ml Cornflour 30ml Sherry 10 ml soy sauce 5ml brown sugar 2ml crushed ginger 2ml crushed garlic Water 200g Mixed Stirfry Vegetables Makes 2 protein portions SERVES Approximately: 1 person Ingredients 160g Tofu.37 Tofu Stirfry Makes 6 protein portions SERVES Approximately: 2-3 people Ingredients 500g Tofu. sugar. In a saucepan over low heat place Sherry add the cornflour. Add Tofu mixture and coat with sauce.7g Total Fat: vegetables either fresh or prepacked frozen stirfry mixes will make this dish Saturated Fat: 1. add tofu mixture.5 ml soya sauce 1ml brown sugar Pinch of crushed ginger Pinch of crushed garlic Water 60g Mixed Stirfry vegetables Method 1. Stirfry vegetables in very hot wok. Monounsaturated Fat: 5. 3.g GI: MODERATE Sugar: 1.9g taste different each time you make it. 4. ginger and garlic and heat through to a thick sauce. Brown the Tofu in the sesame oil. drain and mix together in a bowl with mushrooms and nuts 2.2g . Nutritional Analysis per serving: Energy: 937kJ Protein: 11.

Drain and excess fluids and add vinegar.20) Polyunsaturated fat: 3. Soy foods. genistein and diadzein. Saturated Fat: 1.3g specifically the isoflavones. marjoram Tabasco sauce to taste Black pepper to taste Fresh Basil to garnish Method 1. marjoram Tabasco sauce to taste Black pepper to taste Fresh Basil to garnish Makes 2 protein portions SERVES Approximately: 1 person Ingredients A pinch of crushed garlic ¼ large onion. Saute onion and garlic in oil 2. Monounsaturated Fat: 3. 4. Add green pepper and heat through 3.0g . chopped 2.(13.5ml canola oil ¼ green pepper. Reduce heat and simmer for 5 – 10 minutes.1g like tofu. chopped 15ml canola oil 1 green pepper. Nutritional Analysis per serving: Energy: 543kJ Nutrition fact: Soy has also been shown Protein: 9.3g to be helpful in alleviating the symptoms 7. 5.0g Cholesterol: 0mg GI: LOW Carbohydrate: 6. diced 160g tofu 15ml Balsamic Vinegar 125g tinned tomato puree Pinch of Salt 1ml basil 1ml.9g Total Fat: associated with menopause. contain phytoestrogens. Dice Tofu into small blocks and add to Pan. diced 500g tofu 65ml Balsamic Vinegar 425g tin tomato puree 2ml Salt 5ml basil 5ml. cook for 5 minutes.38 Tomato Tofu Makes 6 protein portions SERVES Approximately: 2-3 people Ingredients 3 tsp crushed garlic 1 large onion.4g Sugar: 0. tomato puree and seasonings.

Bring to the boil and add tofu.0g Nutrition fact: Most types of tofu are enriched with calcium. Remove the tofu and saute onions & peppers until soft. sliced ¼ green pepper. Stir in the cornflour. 3.(13) Polyunsaturated fat: 3. sliced 5ml cornflour 12ml Balsamic Vinegar 10ml soya sauce 70ml water Method 1.2g Cholesterol: 0mg GI: LOW Carbohydrate: 5. soya sauce & water to make sauce stirring constantly.39 Chinese Tofu Makes 6 protein portions SERVES Approximately: 2-3 people Ingredients 300g firm tofu cubed 15ml Sesame seeds 15ml sesame oil 1 large onion.4g menopause. Nutritional Analysis per serving: Energy: 570kJ Protein: 8. diced 1 red pepper. add balsamic vinegar. 2. brown in sesame oil.5g Sugar: 0. sliced 15ml cornflour 30ml Balsamic Vinegar 20ml soya sauce 125ml water Makes 2 protein portions SERVES Approximately: 1 person Ingredients 160g firm tofu cubed 5ml Sesame seeds 5ml sesame oil ¼ large onion.0g . heat through and serve.3g prevent the accelerated bone loss for 1. Press sesame seeds onto tofu cubes.3g Saturated Fat: which women are at risk during Monounsaturated Fat: 4. diced ¼ red pepper. sliced 1 green pepper. 4. which can help Total Fat: 9.

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