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Lentil and vegetable patties with guacamole topping

Lentil and Vegetable Pattie  (gluten, dairy nightshade free)

Lentil vegetable patty with guacamole
Lentil vegetable patty with guacamole

Heart healthy vegetable and legume meals with good fats Lentils are an excellent source of vegetarian protein and soluble fibre acting as a prebiotic to improve gut health 

Serves 4

Ingredients

1cup mashed precooked potato, pumpkin or sweet potato or combination

½ large spanish onion finely chopped

1 clove garlic

1 grated carrot

1 grated zucchini

11/2 cups brown lentils

½ cup chopped fresh coriander

Method

Add mashed sweet potato or other starchy vegetable to onion, garlic, carrot, zucchini and lentils and coriander and mix well together.

Using a large spoon or clean hands form into patties.

Place baking paper on baking tray. Place patties directly onto baking paper.

Cook in oven for approximately 20mins on 180oC until heated through.

I also roasted quartered onions at the same time to add to the salad.

Meanwhile make the guacomale (recipe below)

Serve patties on a bed of salad leaves and top wtih guacamole

You may also drizzle flaxseed oil and lemon juice (2:1 ratio) dressing over the salad leaves and patties if desired

Guacomale Ingredients

1 ripe avocado

½ sml Spanish onion finely chopped

¼ green capsicum finely chopped

five drops of Tabasco sauce

1/2 lemon juice

1 tblspn fresh coriander leaves chopped

Method

Mash avocado with a fork in a bowl

Finely chop onion & capsicum

Add Tabasco sauce and lemon juice to taste.

Mix all ingredients together adding coriander leaves

Health Benefits – Avocado

Avocado is a very good source of healthy cholesterol free fats, fibre, Vitamin K. This makes it an ideal spread to use on sandwiches instead of butter or jam. It also contains good levels of vitamin C, B5, B6 and potassium. Additionally, it has some protein and is moderately anti-inflammatory, contributing to better health.

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Meditteranean Style Eating -Chickpea Kale Tabouli Salad

Chickpea Kale Tabouli SaladChickpea Kale Tabouli Salad

(gluten free Meditteranean style meal)

This salad is packed with antioxidants and nutrients.  Chickpeas & almonds provide vegetarian protein sources as well as fibre and micronutrients.  Tabouli style salads are a great way to eat larger amounts of parsley, an amazing food rich in Vits A, C, K, folate, as is kale, as well iron, calcium, magnesium, manganese, copper, and potassium and all the B vitamins (except B12) and zinc.

Serves 6

Ingredients

2 tins chickpeas or 1 cup cooked dried chickpeas

5 Roma tomatoes chopped

1 cup flat leaf parsley finely chopped

4 leaves of kale (cavalo nero) shredded

5 eschallots (spring onions) finely sliced

3 sticks celery sliced

1 clove garlic minced

1 tablespoon extra virgin olive oil

1 tablespoon flaxseed oil

1 tablespoon lemon juice

S & P to taste

2 tablespoons chopped dry roasted almonds

Method

Add all vegetables to large bowl

Rinse chickpeas and place in bowl with other vegetables.

Pour in oil and lemon juice mix through and combine all ingredients, adding in cumin seeds, almonds and seasoning last.

Serving suggestions

This salad can be eaten on its own, topped with a tablespoon of homous or slices of avocado or served with some grilled meat or chicken.

This salad is packed with antioxidants and nutrients.  Chickpeas & almonds provide vegetarian protein sources as well as fibre and micronutrients.  Tabouli style salads are a great way to eat larger amounts of parsley, an amazing food rich in Vits A, C, K, folate, as is kale, as well iron, calcium, magnesium, manganese, copper, and potassium and all the B vitamins (except B12) and zinc.

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Chickpea and vegetable patties

Chickpeas are a great vegetable protein source, rich in fibre and a good source of folate and vitamin B6 required for a healthy heart & nerves.

Add to this the array of nutrients, including vitamins A, B1, B2, C & K,  Iron, Magnesium & Potassium to name a few, from the included vegetables and you’ll be satisfied and

brimming with health.

Serves 4

Ingredients

1cup mashed precooked potato, pumpkin or sweet potato or combination

½  large spanish onion finely chopped

1 clove garlic

1 grated carrot

1 grated zucchini

1 400g can chickpeas

½ cup chopped fresh coriander

Egg (delete if vegan)

polenta to coat patties

Salsa

2 chopped tomatoes

½ red capsicums seeds removed

1 lebanese cucumber diced

1 avocado

½ Spanish onion

1 tblspn toasted pine nuts

2 tblspns flaxseed oil

1 tblspn lemon juice

vegetable seasoning or salt and pepper to taste if desired

Method

IMG_2609

Mash chickpeas in bowl, add mashed potato mixture, onion, garlic, carrot, zucchini and coriander and form into patties.

Coat with polenta

Place on lightly coated baking tray and lightly spray tops of patties. Cook in oven for approximately 20mins on 180oC until heated through.

Meanwhile mix salsa ingredients together.

Serving suggestions

Serve patties on a bed of salad leaves and spoon over salsa

Uncooked patties can be frozen for when you need a quick meal.

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Meat free Monday – Asian Inspired Teriyaki Soy Salad

Ingredients

½ cup Snow pea sprouts

½ cup mixed sprouts or 1cup bean sprouts (type used in asian cooking)

8 Mushrooms sliced

8 Snow peas

Asian Inspired Teriyaki Soy Salad

½ Spanish onion sliced

1/3 Red Capsicum sliced

1/3 Yellow capsicum sliced

1 stick Celery sliced on diagonal

2 Slices Nutrisoy teriyaki tofu cut in half and into 1cm wide long strips

2 clumps of fresh coriander finely chopped

2 tblspns Toasted pine nuts

Dressing

2 tspns Mirin

1 tspn Salt reduced Tamari

1 tablespoon Flaxseed oil

1 tspn Sesame oil

1 sml red chilli deseeded and finely chopped (optional)

Method

Place all vegetables and the tofu into a bowl

Mix together dressing ingredients in a glass jar

Pour over salad, mix and sprinkle with the pine nuts.  ENJOY

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Healthier Protein meal for you and the planet

Want to cut down on your animal protein intake, improve your health and protect the planet from overgrazing.  Why not try this delicious juicy salad packed full of nutrients.  It keeps in the fridge for a few days so great when you need a quick meal to take to work.

Lentil Tabouli Salad

Serves 4
Ingredients
1 cup dried brown or puy lentils boiled for 20-30mins or 1 tin brown lentils 
2-3 tomatoes chopped
1 cup flat leaf parsley finely chopped
½ Spanish onion finely sliced
2 sticks celery sliced
1 clove garlic minced
1 tablespoon extra virgin olive oil
1 tablespoon flaxseed oil
1 tablespoon lemon juice
2 tspns cumin seeds roasted for 1-2mins until fragrant in a heavy based dry pan (optional)
S & P to taste
2 tablespoons chopped dry roasted almonds

Method
Rinse lentils and place in bowl with other vegetables.
Roast the cumin seeds for 1-2mins until fragrant in a heavy based dry pan
Pour in oil and lemon juice mix through and combine all ingredients, adding in cumin seeds, almonds and seasoning last.

Serving suggestions
This salad can be eaten on its own, topped with a tablespoon of homous or slices of avocado or served with some grilled meat or chicken.

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Lovely lentils

Lentils and beans, known as legumes are fantastic foods for both you and your intestinal bacteria.  A lot of media attention is on taking probiotics to improve health, reduce IBS symptoms, improve your mood and even to manage your weight.  Having the right balance of bacteria in your gut is very important but probiotics are just the first step in improving this balance if it is not.  You also want the bacteria to multiply and flourish.  This is where lentils come into their own.  They contain a fibre called galactans that these little fellows love to munch down on so including them in your meals will benefit both you and your gut.

Legumes are also a great vegetarian source of protein and will help with lowering your cholesterol too.  So what are you waiting for?

Not sure how to use them?  Why not try this delicious Pumpkin and lentil soup tonight.  It only takes about 20mins to make and is really satisfying.  The recipe contains some mild spices but can be made without the curry powder if you prefer a simpler taste.  Enjoy!

Pumpkin lentil and ginger soup

Serves 6

2 tblspns extra virgin olive oil

2 brown onions chopped

2 teaspoons curry powder

6 cups of vegetable stock

1 cup brown/green or red lentils

750g jap pumpkin peeled & chopped

1 good knob ginger roughly chopped

Fresh coriander leaves chopped for garnish

 

Method

Saute onion in olive oil for about 5 minutes

Add curry powder and sauté for another 2-3minutes

Add stock  and bring to boil

Add rinsed lentils, pumpkin and ginger into the pot, bring back to the boil then simmer covered for 20-30 mins until lentils and pumpkin are tender.

Remove ginger pieces

Add soup into blender, reserving some of the liquid.  Blend until smooth, adding more of the liquid until you achieve the desired consistency.

Serve sprinkled with coriander leaves

For a milder flavour, stir in some dairy or soy milk into bowl.

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Natural anti-inflammatories – Turmeric

Turmeric is a great natural antiinflammatory useful for all sorts of conditions.  It is also a potent antioxidant and regarded as being a potent anticarcinogenic.  It also tastes great and add a lovely golden colour to your meals.  Scrambled tofu looks much more appetising when some fresh grated turmeric is added.  Just don’t forget to where some disposable gloves or you’ll have yellow fingers for days.  If you have an upset stomach from overindulging why not try some slices in a glass of hot water to soothe the stomach.

Why not try this delicious yoghurt based chicken curry and spinach dahl recipe, which both contain turmeric.  The yoghurt and the lentils are also great for your digestive system and maintaining a healthy balance of gut flora.

Chicken Curry

Ingredients

Olive oil

3 cloves Garlic crushed

1 Onion chopped

2 tspns ginger finely chopped

2 ripe medium tomatoes chopped

½ cup fresh or ¼ cup dried coriander leaves and root

1 tspn turmeric

1 ½ tspns garam masala

2 cups of cooked chicken

chilli to taste

½ – 1 cup of natural yoghurt (I use Meredith Farm Sheep yoghurt)

Method

Saute onion, garlic  & ginger in a small amount of oil for a few minutes.

Add coriander, turmeric & garam masala, chilli and tomatoes.  Cook 5-10 mins.

Add yoghurt and heat gently.

Add chopped chicken and simmer a further 5-10mins.

Sprinkle with some fresh coriander leaves.

Serve with rice, spinach dahl & salad.

Steamed Brown Rice

Add 11/2 times qty of water as brown rice.  Bring to boil and simmer until water level reduces to height of rice.  Cover and turn down to lowest temp. possible (if necessary turn off for 10 mins then turn back on low)  Steam with lid on for approx 30mins.  All water will be absorbed and rice should be nicely cooked through.

Spinach Dahl

Ingredients

Onion finely chopped – 1 med-lge

Garlic finely chopped – 2-3

Ginger finely chopped – 2cm knob

1/2 tspn Turmeric

1/2 tspn Garam Masala

1 1/2 cups of red lentils

2/3 cups of chopped spinach

Method

Saute onion, garlic & ginger in ghee & olive oil for about 3 mins

Add spices and cook further 2 mins

Add lentils stir through to coat with spices & mix with other ingredients

Then add approx, double the quantity of hot water ( 3cups) bring to boil then simmer about 10 mins Stir. If too dry add a bit more water, I always think its better if its more moist.

Add spinach simmer for a further 10 mins with lid on, stirring occasionally and check to see when ready.