Menu 1 ********** 5 VEG LASAGNE *********** Vegetarian Cook 40 mins Ingredients: 2 tbls Olive Oil Passata Parmesan
Counts as 5 of 5-a-day Prep 15 mins
Aubergine Pasta Sheets Pine Nuts
1. 2. 3. 4.
Heat oven to 180C/fan 160C/gas Heat 2 tbsp olive oil in a large, non-stick frying pan. Fry the aubergine for 5 mins until softened, then tip into a bowl. Fry the mushrooms in the remaining oil for a few mins until golden, then mix with the aubergine and peppers. 5. Spoon half of the veg into a 20 x 30cm baking dish. Spoon over half the passata, then arrange a layer of lasagne sheets on top. 6. Spread the rest of the veg over the pasta, cover with passata and another layer of pasta. 7. Drain any excess liquid from the spinach and mix together with the ricotta and half the Parmesan. 8. Spoon over the top of the pasta, then sprinkle with the remaining Parmesan and pine nuts. 9. Cover with foil, bake for 20 mins, uncover, and then bake for another 10 mins until browned. 10. Serve with a crisp green salad.
Menu 2 ********** EASY TOMATO, BARLEY AND BASIL SOUP *********** Ingredients: 1 tablespoon extra virgin olive oil. 1 clove garlic finely chopped. 1 quart low sodium chicken or veg broth. 1/3 cup finely chopped black pepper. 1. 2. 3. 4. 5. 6. 7.
1 large onion finely chopped. 1 can 28 ounces whole tomatoes, Âź cup hulled barley Grated parmesan cheese.
Place olive oil in a large saucepan over low heat. Add the onion and garlic and cook until lightly browned, 10-15 minutes. Meanwhile, place the tomatoes in a blender and puree until partially smooth. Add the tomatoes, broth and barely to the pan with the onion. Cover and let simmer until the barely is just cooked, about 30 minutes. Add the basil and pepper to the soup and season with salt to taste. Serve each bowl of soup with Â˝ teaspoon parmesan cheese sprinkled on top.
Menu 3 ********** QUINOA AND BLACK BEANS *********** "Very flavourful alternative to black beans and rice. Quinoa is a nutty grain from South America." Ingredients: 1 teaspoon vegetable oil 3/4 cup uncooked quinoa 1 teaspoon ground cumin 1 cup frozen corn kernels 1. 2. 3. 4. 5. 6. 7. 8.
1 onion, chopped 3 cloves garlic, peeled and chopped 1 1/2 cups vegetable broth 1/2 cup chopped fresh parsley 1/4 teaspoon cayenne pepper salt and pepper to taste 2 (15 ounce) cans black beans, rinsed and drained
Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and sautĂŠ until lightly browned. Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes, Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and parsley.
Menu 4 ********** TOMATO AND BEAN SOUP ***********
Ingredients: 1 large onion 1 kg tomato, ripe, chopped coarsely 1 tablespoon Worcestershire sauce 2 tablespoons fresh parsley
Garlic clove, crushed (to taste, personally I put in a whole bulb) 500 ml chicken stock 1 dash Tabasco sauce (or to taste) 800 g beans, canned, different varieties
1. Fry onion and garlic in a pan, until onion is soft. 2. Stir in the chopped tomatoes, stir more until tomatoes are soft. 3. Add stock and the sauces, bring to boil and let simmer covered for 30 minutes. If you like your tomato soup smooth, you can blend the soup after this point. 4. Stir in parsley and the beans. 5. Simmer uncovered for five minutes or so, until the beans are hot.
Menu 5 ********** SPAGHETTI BOLOGNASE*********** A really filling but low GL version of spag bol, made with lean organic beef and bags of vegetables to lower the saturated fat content and provide more fiber. Quantities are doubled here so you can serve the other half next day, or freeze it. Serves 4 Ingredients: 450g (1lb) lean organic beef mince 2 tsp coconut oil or olive oil 1 onion, diced 2 cloves of garlic, crushed 1 red pepper, diced 3 tbsp tomato purée 1 x 400g tinned chopped tomatoes Freshly ground black pepper ½ - 1 tsp dried oregano (according to taste) Plus 80g (3 ¼oz) whole meal spaghetti 3 tsp Marigold Reduced Salt Vegetable Bouillon powder 200g (7oz) mushrooms, cleaned with brush or wiped with kitchen towel and sliced
1. Cook the mince in a large frying pan until it starts to turn grey/brown, scooping off any fat that appears with a teaspoon. Set aside. 2. Heat the oil in a separate pan and fry the onion and garlic for a couple of minutes. 3. Add the diced pepper and place lid on to sweat for 3 minutes. 4. Add the mushrooms and replace the lid to sweat for a further 3 minutes 5. Transfer the vegetables to a large stockpot or pan and add the mince together with the chopped tomatoes, tomato purée, bouillon powder and oregano. Cover and simmer for 5-10 minutes, until the vegetables are soft. Season with black pepper. 6. While you are waiting for the Bolognese sauce to finish cooking, cook the spaghetti according to the pack instructions. Drain and serve with the sauce.
Menu 6 ********** CHICKEN CURRY*********** Serves 2 Ingredients: 1 tbsp coconut oil or olive oil 2 chicken breasts, trimmed of fat and sliced 1 tsp ground cumin 1/2 tsp turmeric 4 cloves garlic, crushed 1 mild red chilli deseeded (or dry chilli can be used) 2 onions, chopped 210ml coconut milk 2 tsp Marigold Reduced Salt Veg Bouillon powder dissolved in 210ml water
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1. Heat the oil in a frying pan and sear the chicken, then remove and set aside. 2. Fry the cumin and turmeric in the pan for a few seconds before adding the garlic and chilli and sauteing for 30 seconds. 3. Add the onion and fry to soften them. 4. Pour the bouillon liquid into the pan with the coconut milk, return the meat to the pan and simmer until the chicken is cooked - about 20 - 30 mins. a. I also like to add some green veg (like fine beans) to the curry. 5. Serve with 45g brown basmati rice (dry weight)
Menu 7 ********** HEALTHY GRANOLA *********** Serves 2 1 tbsp coconut oil or olive oil 1 tbsp flaked almonds 1 tbsp pumpkin seeds
50g whole oat flakes 1 tbsp macadamia nuts, roughly chopped 1 tbsp ground almonds
1. Gently melt the oil in a frying pan and add the sylitol, add the oat flakes and stir for 3 minutes or until they start to go golden and crisp up slightly. 2. Add the flaked almonds and macadamia nuts and cook for a further 2 mins. 3. Remove from the heat and stir in the pumpkin seeds and ground almonds. 4. Serve with fruit compote (I tend to stew an apple in a little bit of water with cinnamon) and a good dessertspoonful of live yoghurt. You can also try other nuts and seeds such as hazelnuts, walnuts, pecans and sunflower seeds.
Menu 8 ********** Roasted Mushroom & Lentil Cakes *********** These mushroom and lentil cakes are as healthy as they are tasty. Low GI, low in fat and a great source of protein . Serves 4 Ingredients: Â˝ 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 1. Cook the lentils in boiling water for 10 minutes, skim off any scum then simmer for a further 15 minutes. 2. Meanwhile finely chop the onion, mushrooms and walnuts. Continues on next page ďƒ¨
3. Drain the lentils, then when cooled combine with all the other ingredients in a mixing bowl. Use your hands to mix the ingredients together. 4. Lightly grease a baking tray with a little oil. Form the mixture into four evenly sized cakes using a pastry cutter or similar and place them on the greased baking tray. 5. Cook at 190°C/380°F/Gas Mark 5 for 25-30 minutes. 6. Roast some sweet potatoes, carrots and cherry tomatoes and serve together with the cakes and sugar snap peas.
A snack should never contain more calories than you would eat for dinner.
Cakes, pastries and buns: delicious, but high in calories, fats and sugars. Many moist, buttery storebought cakes contain trans fats, which can damage heart health, as well as artificial flavourings, preservatives and dyes.
Sugary breakfast cereals: very convenient and not just at breakfast time. But some cereals are loaded with added sugar. Opt for healthier versions like Weetabix, Shredded Wheat or muesli with fruit.
Toffee butter popcorn: toffee, butter, sugar - where's the popcorn? A single serving can contain over a third of your day's fat allowance. Stick to plain unsalted or make your own.
Chips: these may be tasty, but the deep fried versions are high in saturated fat and salt. A portion can contain more than 300 calories. So-called 'healthier' oven chips can contain almost as many calories, fat and salt.
Sausage rolls: chock-full of fat and salt as well as preservatives and flavourings. Many varieties contain more than half your daily allowance of saturated fat and over a quarter of your daily salt intake.
Recipes and Tips supplied by Aoife Bradley @ MyStudio 2011