Healthy Recipes
Vegetarian
Low-GI lentil Patties with Roast Tomato Sauce
Vegie burgers
Flathead fillets on sweet potato chips
Roasted Mushroom & Lentil Cakes
Vegetable Curry
Potato and pastrami tortillas
Asparagus and Sage crepes
Avocado & Tomato Bruschetta
Vegetable Ratatouille
lasagne
Low-GI lentil Patties with Roast Tomato Sauce
(serves 4)
Ingredients:
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
1/3 cup vegetable oil, for cooking
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 oil in a saucepan 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 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.
(Source: http://www.taste.com.au)
Vegie burgers
Ingredients (serves 6)
500g coliban potatoes, peeled, quartered
1/2 cup frozen baby peas
2 medium carrots, peeled, finely grated
100g button mushrooms, finely chopped
1/4 cup plain flour
3/4 cup seasoned stuffing mix
1/4 cup vegetable oil
6 white bread rolls, halved
6 butter lettuce leaves
2 medium tomatoes, sliced
6 slices tasty cheese
1/3 cup Tomato Chutney with Red Pepper
Method
Cook potatoes in a saucepan of boiling, salted water for 8 minutes. Add peas. Boil for 2 minutes or until potatoes are tender. Drain. Remove to a bowl. Mash well. Add carrots, mushrooms and flour. Season with salt and pepper. Stir to combine.
Using your hands, shape potato mixture into 6 patties. Place stuffing mix on a plate. Coat patties in stuffing mix.
Heat oil in a frying pan over medium heat. Cook patties, in batches, for 2 minutes each side or until golden and heated through. Drain on paper towel.
Top bun bases with lettuce, tomato, patties, cheese, chutney and bun tops. Serve.
source : taste.com.au
Flathead fillets on sweet potato chips
(Source: http://au.todaytonight.yahoo.com)
Serves 6
Ingredients:
6 (600g) ripe Roma tomatoes, halved lengthways
1 teaspoon olive oil
2 cloves garlic, finely chopped
6 basil leaves, finely sliced
Salt
Freshly ground pepper
6 small (600g) flathead fillets
1/3 cup (40g) plain flour, seasoned with salt and freshly ground
Black pepper
2 x 60g omega-3-enriched eggs, lightly whisked
3 large (approximately 800g) sweet potatoes, peeled and thinly sliced
2 tablespoons olive oil
3 cups (60g) baby spinach leaves
1 tablespoon toasted sesame seeds
6 lemon wedges
Method:
1. Preheat the oven to 180C.
2. Place the tomatoes, cut side up, on a lightly oiled baking tray.
Top the tomatoes with a little olive oil, half the garlic, basil leaves and seasonings. Place in the oven and bake for 30 minutes.
3. Dip the flathead fillets in the seasoned flour and eggs. Cover and set aside in the refrigerator.
4. Heat 1.5 tablespoons olive oil in a heavy-based frying pan and spread the sweet potato slices over, seasoning the layers with salt and pepper and the remaining garlic. Cook until the underside turns golden brown and slightly crisp, then turn once and cook the other side. Keep warm.
5. Heat 1/2 tablespoon olive oil in a heavy based frying pan and cook the flathead fillets for approximately 4 minutes, turning once only, till golden brown and flaky.
6. Serve with a bed of baby spinach and then the sweet potato chips topped with the flathead fillets. Sprinkle with toasted sesame seeds and serve with lemon wedges and oven-roasted basil tomatoes.
Roasted Mushroom & Lentil Cakes
(Source: http://www.the-gi-diet.org)
These mushroom and lentil cakes are as healthy as they are tasty. Low GI, low in fat and a great source of protein for vegetarians.
Ingredients:
(Serves 4)
½ cup/100g dried red lentils
2 cups/150g chestnut mushrooms/crimini mushrooms, sliced
2/3 cup/75g walnuts, chopped
1 medium onion
1 egg
1 tablespoon Worcestershire sauce
2 tablespoons soy sauce
1 teaspoon mixed herbs/italian seasoning
Procedure:
1. Cook the lentils in boiling water for 10 minutes, skim off any scum then simmer for a further 15 minutes. Meanwhile finely chop the onion, mushrooms and walnuts.
2. Drain the lentils, then when cooled combine with all the other ingredients in a mixing bowl. Use your hands to mix the ingredients together.
3. Lightly grease a baking tray with a little butter. Form the mixture into four evenly sized cakes using a pastry cutter or similar and place them on the greased baking tray. Cook at 190°C/380°F/Gas Mark 5 for 25-30 minutes. Roast some sweet potatoes, carrots and cherry tomatoes and serve together with the cakes and sugar snap peas. They are particularly good when served with vegetable gravy.
Vegetable Curry
Serves 6
Prep time: 5 minutes, plus 5 extra minutes while the onion is cooking
Cook time: 15 minutes
Ingredients:
1 tablespoon olive oil
1 large red onion, halved and cut into thin wedges
2 teaspoons curry powder
1 teaspoon ground cumin
1/4 teaspoon garam masala powder
1/8 teaspoon cayenne pepper
3 cups cauliflower florets
1 14-1/2-ounce can diced tomatoes with liquid
2 medium potatoes, peeled and cut into 1-inch cubes (about 1 1/2 cups)
2 medium sweet potatoes, peeled and cut into 1-inch cubes (about 1 1/2 cups)
1 1/2 cups vegetable broth or water
1/4 teaspoon salt 1/4 teaspoon black pepper
1 cup loose-pack frozen peas
4 1/2 cups cooked couscous or brown rice
Directions:
1. Heat the olive oil in a large saucepan over medium heat. Add the onion and cook until tender, about 4 to 5 minutes. Add the curry powder, cumin, garam masala powder, and cayenne pepper. Stir well and cook for one minute.
2. Stir in the cauliflower, tomatoes, potatoes, sweet potatoes, broth, salt, and black pepper. Bring to a boil; reduce heat and simmer, covered, for 10 minutes or until the potatoes are tender. Stir in the peas; heat through. Serve over couscous or brown rice.
Potato and pastrami tortillas
Source: The Australian Women’s Weekly
INGREDIENTS
4 medium (800g) potatoes, peeled, sliced thinly
1 tablespoon olive oil
1 medium (150g) brown onion, sliced thinly
150g sliced pastrami, corned beef or ham
6 eggs, beaten lightly
300ml light thickened cream
3 green onions (green shallots), sliced thickly
1/4 cup (20g) grated parmesan cheese
1/4 cup (30g) grated cheddar cheese
Method:
Boil, steam or microwave potato until just tender; drain. Meanwhile, heat oil in a medium non-stick frying pan; cook brown onion and pastrami until crisp. Drain on absorbent paper.
Whisk eggs in a bowl with cream, green onion and cheeses. Add potatoes and pastrami mixture; toss gently. Pour mixture into heated, oiled medium non-stick frying pan; cook, covered, over low heat for 10 minutes or until tortilla is just set. Carefully invert tortilla onto a plate, then slide back into pan. Cook, uncovered, for about 5 minutes or until cooked through.
Serve with salad, if desired.
Not suitable to freeze or microwave.
Asparagus and Sage crepes
Serves 4
Ingredients:
8 eggs
1 bunch sage, chopped
1 tsp thyme, chopped
2 cloves garlic, crushed
1/2 cup goats cheese, grated
24 asparagus spears
1 pinch sea salt
1 pinch black pepper
2 tbs olive oil
Preparation:
Mix the eggs, herbs, seasoning and chesse in a bowl.
Remove the woody end off the asparagus by snapping it off with your hands.
Method:
Fill a pan with enough water to just cover the asparagus and bring it to boil. Add the asparagus, cover and cook for 2 minutes. Drain the asparagus and set aside to stay warm.
Heat a shallow crepe pan with olive oil and using a ladle add a quarter of the egg mixture, tilting the pan from side to side as you pour to spread the egg across the width of the pan. Cook for 4 – 5 minutes until it’s slightly golden. Flip over to cook the other side for a further 2 – 3 minutes. Remove from the pan, fill the crepe with 6 asparagus spears. Roll it up and serve with and extra sprinkle of goats cheese.
Source: http://www.thefoodcoach.com.au
Avocado & Tomato Bruschetta
Serves 4
Ingredients:
1 avocado sliced
3 vine-ripened tomatoes
1/4 cup basil, chopped
1 tbsp lime juice
4 slices spelt bread
1 tbsp olive oil
1 clove garlic
Preparation:
Combine tomatoes, garlic, parsley and lime and set aside to allow the flavours to combine together.
Method:
– Toast one side of the bread. Turn the bread over and rub the untoasted side with garlic before placing under the grill to toast, remove from the grill and top each slice with the avocado slices and tomato and basil.
Source: http://www.thefoodcoach.com.au
Vegetable Ratatouille
(Source: http://www.the-gi-diet.org)
Ratatouille is a healthy Italian vegetable dish served with pasta.
Ingredients:
(Serves 4)
1 red onion
1 large egg plant
2 medium zucchinis
1 green bell pepper
¼ bottle red wine
3 cloves garlic crushed
1 teaspoon dried thyme
2 bay leaves
400g can chopped tomatoes
2 tablespoon balsamic vinegar
pepper
Procedure:
1. Chop the onions, egg plant, zucchinis and peppers into ¾ inch square pieces. Fry the onion for a few minutes in a little olive oil.
2. Add the rest of the vegetables and the crushed garlic and fry for a few more minutes. Add the wine, thyme and stir gently whilst on a low heat.
3. Mix in the tomatoes then add the bay leaves on top. Cover the pan and leave it to simmer on a low heat for 45 minutes stirring occasionally. 10 minutes before serving stir in the balsamic vinegar. Serve with appoximately 60g pasta and topped with low fat parmesan or a similar cheese. Spaghetti or any will kind of pasta will do.
Vegetable lasagne
(Source: http://au.todaytonight.yahoo.com)
Serves 6
Soft layers of spinach, cheese and lasagne with a luscious vegetable sauce.
Ingredients
1 bunch English spinach, washed and stalks removed
200g packet instant lasagne sheets
2 tablespoons (20g) grated Parmesan cheese or low-fat cheddar cheese
Vegetable sauce
2 teaspoons oil
2 medium onions (240g), chopped
2 cloves garlic, crushed or 2 teaspoons minced garlic
250g mushrooms, sliced
1 small green capsicum (100g), chopped
140g tub tomato paste
1 x 440g can mixed beans, rinsed and drained
1 x 440g can tomatoes, undrained and mashed
1 teaspoon mixed herbs
Cheese sauce
20g poly or monounsaturated margarine
1 tablespoon plain flour
1.5 cups (375ml) low-fat milk
1/2 cup (60g) grated low-fat cheese
A pinch of ground nutmeg and freshly ground black pepper
Method
1. Blanch or lightly steam the spinach until just wilted; drain well.
2. For the vegetable sauce, heat the oil in a non-stick frying pan.
Add the onions and garlic and cook for about 5 minutes or until soft. Add the mushrooms and capsicum and cook a further 3 minutes, stirring occasionally. Add the tomato paste, beans, tomatoes and herbs. Bring to a boil and simmer, partly covered, for 15 to 20 minutes.
3. Meanwhile, for the cheese sauce, melt the margarine in a saucepan or a microwave bowl. Stir in the flour and cook 1 minute, stirring (for 30 seconds on High, in microwave). Remove from the heat. Gradually add the milk, stirring until smooth. Stir over medium heat until the sauce boils and thickens, or in microwave on High until boiling, stirring occasionally. Remove from the heat, stir in the cheese, nutmeg and pepper.
4. To assemble, pour half the vegetable sauce over the base of a lasagne dish, rectangular slab pan or ovenproof dish (about 16cm x 28cm). Cover with a layer of lasagne sheets, then half the spinach. Spread a thin layer of cheese sauce over the spinach. Top with the remaining vegetable sauce and remaining spinach. Place over a layer of lasagne sheets and finish with the remaining cheese sauce. Sprinkle with Parmesan or cheddar cheese.
5. Cover with aluminium foil and bake in a moderate oven (180C) for
40 minutes. Remove foil and bake for a further 30 minutes or until the top is beginning to brown.
Dipping the lasagne sheets briefly in hot water before use helps to soften them prior to cooking.