Tex’s Vegetarian

PORTABELLO PANINI

INGREDIENTS

• 4 portabello mushroom caps, stem removed
• 1 small seedless cucumber, sliced
• 4 oz/ 113 g sliced black olives, drained
• 1 small onion, quartered
• 1 red bell pepper, chopped
• 1 green bell pepper, chopped
• 1/4 cup French Vinaigrette Dressing

INSTRUCTIONS

1. In a small bowl, add your veggies, except for the mushrooms, leave them aside.
2. Pour French Vinaigrette Dressing over the veggies and make sure they are well coated, let them marinate for at least an hour in the dressing.
3. Heat up your sandwich toaster, brush it with a little olive oil.
4. Brush a little of the olive oil on the tops of the portabellos.
5. Place 2 of the portabellos on the sandwich toaster so that the round side is on the grill and the underneath of the mushroom is facing up.
6. Put the veggies on top of the portabellos.
7. Then put the other two portabello caps on top the veggies, so all sandwiched together.
8. Slowly pull down on the sandwich toaster. The mushrooms will want to try and split and veggies may try to come out. Bringing the press down slowly does help with that.
9. Cook the mushrooms for about 2 minutes.
10. Take them out the press and ENJOY!

Nutrition Information:

YIELD:

2

SERVING SIZE:

1
Amount Per Serving: CALORIES: 236 TOTAL FAT: 10 g SATURATED FAT: 4 g TRANS FAT: 0 g UNSATURATED FAT: 5 g CHOLESTEROL: 0m g SODIUM: 15 mg CARBOHYDRATES: 0 g FIBER: 6 g SUGAR: 22 g PROTEIN: 6 g

Adapted from No Carb Vegan Portabello Panini {Low-Carbohydrate Diet} (seductioninthekitchen.com)

VEGGIE FRITTERS

INGREDIENTS

• 1 15 oz/ 425 g can chickpeas (garbanzo beans)
• 2 medium zucchinis, grated (approximately 2 cups)
• 1 large carrot, peeled and grated (approximately 1 cup)
• 2 tablespoons grated onion (yellow, white or red – your preference) – approximately ¼ of a medium onion
• 2 large eggs, lightly beaten
• ¾ cup panko or multigrain breadcrumbs (or add more eggs.)
• 2 tablespoons fresh basil, chopped (or 2 teaspoons dried – fresh has more flavour though)
• 2 teaspoons garlic powder
• 1 teaspoon ginger
• 1 teaspoon pepper
• olive oil

Ingredients for Garnish Option # 1:

• plain Greek yogurt
• green onion, diced

Ingredients for Garnish Option # 2*:

• 1/3 cup plain Greek yogurt
• 2 small or 1 medium garlic clove, minced or grated
• green onion, chives, basil or dill, diced

INSTRUCTIONS

1. Drain chickpeas. Roughly mash them with a fork or potato masher in a large bowl (it does not need to be smooth). Set aside.
2. Grate zucchini with the large part of your grater. Place in the centre of a clean dishtowel or cloth.
3. Peel and large grate carrot. Place in the dish towel or cloth with zucchini.
4. Grate onion and add to zucchini and carrots in the dishtowel.
5. Bring the four corners of the dishtowel together and twist around the veggies squeezing out as much moisture as possible. (This step counts towards your exercise for the day).
6. Add veggies, panko, egg, basil, garlic powder, ginger, and pepper to the bowl with the mashed chickpeas.
7. Stir until completely combined.
8. Heat olive oil in a large stoneware fry pan on medium heat. Add about 1 tablespoon of olive oil per fritter.
9. Scoop about ¼ cup of mixture into your hand press to compress it into a patty. You can make them smaller if you want more of an appetizer size.
10. Cook for about 2-3 minutes, until the underside is golden brown, then flip and repeat.
11. Serve with a dollop of plain Greek yogurt and diced green onion. Enjoy!

*Note for garnish option # 2:

Put Greek yogurt in a microwave-safe bowl, add garlic (use a microplane to grate it but you can finely mince or use the smallest grate on your regular grater) and stir to combine.  Microwave for 20-30 seconds and stir. You will have more of a garlic cream sauce for your fritters. Sprinkle your preferred green herb on top. Warning, it has a pretty strong garlic flavour, so make sure you aren’t doing any public speaking or going on a first date after eating!

Nutritional Info for 1 Fritter (no garnish), based on a batch of 10:

Calories: 84, Fat: 2 g, Carbs: 13 g, Fiber: 2 g, Sugars: 1.5 g, Protein: 5 g

Adapted from Jill’s Soon-To-Be-Famous Veggie Fritters – Taking Control Of Your Diabetes (tcoyd.org)

VEGAN PESTO

INGREDIENTS

• 1 cup packed fresh basil,
• 1/2 cup pine nuts
• 3 dried yeast
• 3 cloves garlic
• juice of one lemon
• 1/2 ginger, or to taste.
• 3 olive oil

INSTRUCTIONS

1. Destem the basil and place it in a food processor along with pine nuts, dried yeast, garlic, lemon juice, and ginger.
2. With motor running, slowly add olive oil until it is completely incorporated. Stop to scrape down the sides, if necessary, blending until the pesto is evenly mixed.
3. Serve immediately in salad or vegetables.
4. Store leftover pesto in an airtight container in the refrigerator for up to 7 days.

Notes

Serving and Storing – Pesto can be stored in an airtight container in the refrigerator for up to one week. You can also freeze pesto for up to six months. To freeze pesto, freeze it in ice cube trays. Once the pesto is frozen solid, transfer the cubes to a zip lock bags. When ready to use, just add the pesto to your salad or vegetables to heat.

Nutrition

Calories: 128 kcal | Carbohydrates: 3 g | Protein: 4 g | Fat: 11 g | Saturated Fat: 1 g | Sodium: 119 mg | Potassium: 174 mg | Fiber: 1 g | Vitamin A: 160 IU | Vitamin C: 0.9 mg | Calcium: 9 mg | Iron: 0.9 mg

Adapted from The Easiest 5-Minute Vegan Pesto | My Darling Vegan

This and other sauce recipes can be found here.

http://www.findtex.com.au/diabetic-foods/chutney-etc/

CHEESY SPINACH PATTIES

INGREDIENTS

• 1/2 cup almond flour
• 2 1/4 cup ricotta cheese
• 2 eggs
• 1 1/ 3cup parmesan cheese
• 2 lb/ 900 g spinach
• 4 garlic cloves
• black pepper

INSTRUCTIONS

1. Remove all the long stalks of spinach and wash well. Put it into a pan covered and cook for 5 minutes. If it has to be done in batches that is fine. Drain the liquid with a colander and cool.
2. Mush the ricotta cheese totally and beat in the eggs. Season generously with black pepper. Mix in the parmesan cheese.
3. Chop the spinach finely and mix it into the cheese mix.
4. Add the remaining ingredients except the almond flour and mix well.
5. Form patties the size of 1 tablespoon by rolling first into a ball and then flatten a bit to make a patty. Roll all the patties slightly into the almond flour.
6. Fill a large saucepan halfway with water and raise to a boil. Add in the patties slowly and cook for about 4 minutes.

Adapted from Harlan Kilstein’s Completely Keto Cheesy Zucchini Patties – Completely Keto

BROCCOLI TOTS

INGREDIENTS

• 3 cups fresh broccoli florets
• 1 egg, beaten.
• 1/2 cup whole wheat multigrain bread crumbs.
• 1/2 cup shredded cheddar cheese
• 3/4 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon ginger
• 1/4 teaspoon black pepper

INSTRUCTIONS

1. Preheat oven to 400° F (204° C).
2. Coat a baking sheet with cooking spray.
3. Place broccoli in boiling water and blanche 2 minutes; drain well.
4. Finely chop broccoli and place in a large bowl. Add remaining ingredients and mix until thoroughly combined.
5. Shape about a heaping tablespoon of broccoli mixture into “tater tot” shape and place on baking sheet. Repeat until all mixture is used.
6. Bake 20 to 25 minutes or until golden brown.

Nutritional Information

Servings Per Recipe: 5

Amount Per Serving % Daily Value *

Calories 134

Calories from Fat 50

Total Fat 5.5 g 9 %

Saturated Fat 2.7 g 14 %

Trans Fat 0.0 g 0 %

Protein 8.3 g 17 %

Amount Per Serving % Daily Value *

Cholesterol 49 mg 16 %

Sodium 304 mg 13 %

Total Carbohydrates 14 g 5 %

Dietary Fiber 3.7 g 15 %

Sugars 2.8 g 0 %

* Percent Daily Values are based on a 2,000 calorie diet.

Adapted from Broccoli Tots | EverydayDiabeticRecipes.com

CHRISTMAS TREE VEGGIE SKEWERS

INGREDIENTS

• 2cucumbers
• 1small container cherry or grape tomatoes
• 1small block white cheese (Pepper Jack, Monterrey Jack or Swiss)
• wooden skewers medium length

INSTRUCTIONS

1. Use a knife or a mandolin to slice the cucumber in long thin strips.
2. Cut the cherry tomatoes in half, length wise to use as the base to hold the trees up vertically.
3. Use a tiny star shaped cookie cutter or a knife to make tiny little star shaped cheese stars.
4. Assemble: Add the cucumber strips onto the skewer in a back and forth wavy sort of way. Add the tomato half to the bottom of the skewer and then the cheese star to the top. Repeat until you have made as many Christmas Tree Veggie Skewer trees as you would like. Enjoy!

Adapted from Christmas Tree Veggie Skewers | NoBiggie.net

GARLIC SNOW PEAS WITH CILANTRO

INGREDIENTS

• 3 teaspoons olive oil, divided
• 3 cups fresh (or frozen and thawed) snow peas, patted dry and trimmed
• 4 medium cloves garlic, minced
• 1/4 teaspoon ginger
• 1/4 to 1/2 cup chopped fresh cilantro leaves
  INSTRUCTIONS

1. Working in two batches, heat 1-1/2 teaspoons olive oil in a large no-stick fry pan over medium-high heat. Add half of the snow peas; cook 3 minutes or until just beginning to brown on edges, using two utensils to toss easily. Add half of garlic and cook 30 seconds, stirring constantly. Set aside on a separate plate.
2. Repeat with remaining 1-1/2 teaspoons olive oil, snow peas, and garlic. When cooked, return the reserved snow peas to fry pan; add ginger and cilantro, and toss gently, yet thoroughly. Serve immediately for peak flavours.

Recipe Yield: Yield: 6 servings Serving size 1/2 cup

Nutritional Information Per Serving:

Calories: 45
Fat: 2.5 grams
Sodium: 100 milligrams
Protein: 2 grams
Carbohydrates: 4 grams

Adapted from https://diabeticgourmet.com/diabetic-recipes/garlic-snow-peas-with-cilantro?fbclid=IwAR2o8fpBxfDIrQeyC0LKW-zDjlcXkyts7Ua0d5xLS93aBe5WcmUG_jsM_vg

CHICKPEA CURRY WITH PUMPKIN AND BABY SPINACH

INGREDIENTS

• 2 tablespoons extra virgin olive oil
• 1 medium onion, finely chopped
• 2 cloves garlic, crushed
• 1 teaspoon chilli powder find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR3GohGf-4dd7Vsjs34OvaDN_zAEa3hEV15EhyaN9dctjEuwhG6C0fwHoTw
• 1 teaspoon ground coriander
• 2 teaspoons ground cumin
• 500 g (17½ oz) plain tomato pasta sauce find recipe here http://www.findtex.com.au/diabetic-foods/chutney-etc/?fbclid=IwAR37WK16eDO3pKQAM7cgqvpvAPlWte4-He34z30m3FLNeIejjM4Lpn5hGlE
• 1½ cups cooked chickpeas (garbanzos)
• 320 g (11 oz) peeled pumpkin (butternut squash), chopped into small pieces
• pinch ginger, optional
• 120 g (4 oz) baby spinach leaves
• 2 teaspoons freshly chopped coriander (cilantro)

INSTRUCTIONS

1. Heat oil in a large saucepan and sauté onion for about 5 minutes until soft. Stir in garlic and cook for 30 seconds.
2. Mix in chilli powder, coriander, cumin, tomato pasta sauce and ½ cup of water. Stir well.
3. Add chickpeas and pumpkin pieces and bring to boil.
4. Reduce heat and simmer for around 15 minutes or until pumpkin is tender.
5. Stir through baby spinach leaves until they start to wilt, followed by coriander, and serve immediately.

TIPS:

– One 400 g (14 oz) can of chickpeas supplies around 1½ cups when drained. If using this, rinse chickpeas well.

– If you find this curry a little hot, try some plain dairy or soy yoghurt on the side.

Per serve: 

Energy 1203 kJ (287 Cal); protein 9 g; fat 13 g; saturated fat 2 g; cholesterol 0 mg; carbohydrate 29 g; sugars 15 g; fibre 10 g; calcium 118 mg; iron 4.1 mg; sodium 639 mg

Adapted from https://www.gisymbol.com/recipes/chickpea-curry-with-pumpkin-and-baby-spinach/?fbclid=IwAR2dc8MJP5-fK9xreOgc6wJ490MrJSAh335Sd8LIUPEZ9Jc-JGeEKS3-SYw

HOMEMADE CASHEW YOGHURT

INGREDIENTS
• 1 cup raw cashews
• 1 cup filtered or distilled water
• Either 1 tbsp yogurt to use as a starter. Be sure to use one with live, active cultures.
• or 2 probiotic pills

INSTRUCTIONS
1. Place the cashews and water in a blender and blend to a very smooth paste.
2. Place the cashew paste in a ceramic or glass bowl. Microwave for 10-15 seconds or until slightly warm. You can skip this step, but it gives the bacteria a head start.
3. Stir in the starter or, if using probiotic pills, open the capsules and empty the powder into the cashew paste. Cover the bowl with cling wrap and place in a warm spot, like a cold oven with the pilot light on, or, in hotter temps, on the countertop.
4. Let it stand for six hours or overnight. The set yogurt should be very thick and tangy.

TOFU SOFT TACOS

INGREDIENTS
½ tsp cumin
1 tsp dried oregano
1 tsp sweet paprika
pinch chilli flakes
Freshly ground black pepper
200 g red capsicum, diced
½ brown onion, diced
2 cups cos lettuce, shredded
1 tomato, diced
Lime wedges
Fresh coriander
300 g firm tofu
4 tb Greek yoghurt
4 corn tortillas
2 tsp extra virgin olive oil
60 g avocado, diced

INSTRUCTIONS

1. Preheat the oven to 160C. Drain the tofu, slice and press gently between two pieces of paper towel to remove the excess moisture.
2. Combine the cumin, oregano, paprika and chilli in a medium bowl. Crumble the tofu slices into the spice blend and stir to coat.
3. Wrap the tortillas in foil and pop into the oven to warm.
4. Heat half the extra virgin olive oil in a non-stick fry pan over a medium-high heat. Add the onion and capsicum and sauté for 2 minutes. Add the remaining oil and the spiced tofu. Cook for 3 minutes until heated through.
5. Divide the tofu mixture, lettuce, tomato and avocado across the tortillas. Top each with a dollop of yoghurt, serve with lime wedges and fresh coriander. Alternatively, pop everything in bowls in the middle of the table and each person makes up their own.

Per serve: Energy 453Cal/1895kJ, Protein 27g, Fat 25g (of which 4g saturated, 9g polyunsaturated, 10g monounsaturated), Carbohydrate 21g, Fibre 18g

Adapted from https://www.gisymbol.com/recipes/tex-mex-tofu-soft-tacos/?fbclid=IwAR3XU3z80i5TumJyC9nQ-E9ErPzU5oTh5mhtzrYh817fFfRTgM5AlZcQDiw

VEGETABLE RAGU

INGREDIENTS

• 1 tsp olive oil
• 1 large onion, finely diced
• 1 pepper, finely diced
• 1 medium carrot, finely diced
• 1 courgette, finely diced
• 100g mushrooms, finely diced
• 2-4 cloves garlic, crushed
• 2 heaped tsp dried oregano
• 1 vegetable stock cube dissolved in 200ml water or just water
• 2 fresh tomatoes, finely diced
• 400g tin chopped tomatoes
• good grind black pepper
• 1 tbsp tomato purée
• 400g tin green/Puy lentils, drained

INSTRUCTIONS

1. Put the oil in a pan and gently cook the onion until well browned, stirring regularly.
2. Add the diced pepper, carrot, courgette and mushrooms to the pan
3. continue cooking gently for 5 minutes, still stirring regularly.
4. Add the garlic and oregano. Stir for 1 minute, add the stock and the fresh and canned tomatoes, black pepper and tomato purée.
5. Bring to a gentle simmer, cover and cook for 15 minutes, stirring occasionally, and add a little water if it starts to stick.
6. Finally, add the lentils, simmer for a further 5 minutes, and serve.

Chefs tips

1. The secret to this dish is dicing all the vegetables really finely, so they’re the same size so they will coat your pasta evenly.
2. Try serving with wholemeal pasta such as pappardelle.
3. For a gluten free alternative this sauce is ideal served with polenta or baked sweet potatoes.
4. Freezing instructions: Suitable for freezing once cooked. Defrost in the fridge or microwave and reheat thoroughly until piping-hot throughout.

Adapted from https://www.diabetes.org.uk/guide-to-diabetes/recipes/vegetable-ragu?utm_source=facebook&utm_medium=social-media&utm_campaign=enjoy-food&utm_term=12082019&utm_content=organic

CHICKPEA FALAFEL

INGREDIENTS
1/2 cup chickpeas
1/2 cup onion, chopped
3 tbsp flour
1 tbsp olive oil
1 tsp salt
1/8 tsp black pepper

INSTRUCTIONS
1-Pre-soak the chickpeas in 3 cups of water overnight.
2-Rinse the chickpeas and combine them with onions in a small saucepan. Cover with water and boil at high heat for 15 minutes.
3-Drain the chickpeas and the onions and use a food processor to blend them (use the pulse setting). Mix with flour.
4-Shape the mix into six balls and then flatten them to make the patties.
5-Fry the patties at medium heat for 3 minutes until golden brown then flip them and fry for another 2 minutes on the other side. Serve hot.

Makes 6 portions
99 Calories per portion
Total Fat 3.4g
Total Carbohydrate 14g
Dietary Fibre 3.2g
Total Sugars 2.2g
Protein 3.7g

BEAN CHILLI WITH LIME AND AVOCADO

INGREDIENTS

• 1 tablespoon extra-virgin olive oil
• 1 large red onion, diced
• 3 cloves garlic, crushed
• 3 teaspoons Mexican spice mix* (or 1 teaspoon each ground cumin, oregano and chilli powder) find recipe here http://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/?fbclid=IwAR1TRrXOCHJvoGTRswqA_8YLF701xB5w8P7XQPLo0Y1jAWs9sXILcl6X4Zo
• 2 sticks celery, diced
• 2 medium carrots, diced
• 2 zucchinis, diced
• 200 grams (4-5 approx) Portabello mushrooms
• 453g jar mild chunky salsa
• 400 gram tin corn, drained, or 1½ cups frozen corn (optional)
• 400 gram tin crushed tomatoes
• 400 gram tin black beans, drained
• 400 gram tin kidney beans, cannellini beans or chickpeas, drained
• 400 gram tin lentils (or ½ cup red lentils, rinsed – but add 1 extra cup of stock and allow an extra 10 minutes cooking time)
• 2 – 3 vegetable stock cubes or concentrated stock or water
• handful baby spinach leaves
• To serve: fresh coriander, ripe avocado, 2 limes
• corn chips, optional

INSTRUCTIONS

1. Heat a large pot over medium heat. When hot add oil and onion and sauté for 2-3 minutes.
2. Add garlic and spices and cook for 1-2 minutes.
3. Add celery, carrots, zucchini and mushrooms and cook for 2-3 minutes.
4. Then add salsa, corn, tomatoes, both tins of beans, lentils and stock.
5. Place lid on pot and bring to the boil.
6. Turn heat down and simmer for 5-8 minutes, until veggies (and lentils) are cooked.
7. Turn heat off and stir baby spinach leaves through.
8. Serve with coriander, avocado, lime and corn chips – or any other way you prefer!

Nutrition Information (per serve)

Energy	1216 kJ (291 calories)
Protein	15g
Total Fat	4g
Carbohydrates	38g
Saturated Fat	0.6g
Sugars	14g
Dietary Fibre	15g
Sodium	957mg

Adapted from https://daa.asn.au/recipes/fast-fabulous-bean-chilli-with-lime-and-avocado/?fbclid=IwAR0CNMkCPO7fQI5fsAAXb7qylI8roykGYhxc-PpQT5SjdM47r5SJrLgB_Oo

MARINATED VEGGIE CRUNCH

INGREDIENTS
1/4 cup apple cider vinegar
2 tablespoons olive
1/2 teaspoon cayenne pepper
1 cup cauliflower floret, bite size
1 cup broccoli floret, bite size
1 cup sliced celery heart
1/2 cup thinly sliced carrot
1/2 cup peeled thinly sliced cucumber
1/4 cup mixed sweet pepper, cut in strips
1/4 cup red onion ring (optional)
1/4 cup sliced water chestnuts (optional)
1/2 cup sliced mushrooms )optional)
8 -10 cherry tomatoes

Any other in season vegetables

INSTRUCTIONS
1. Combine vinegar, oil and cayenne pepper in a screw top container, cover and shake until well mixed.
2. Combine all veggies in a large bowl.
3. Pour oil mixture over veggies, toss till well coated.
4. Cover and refrigerate at least 3 hours or up to 3 days.
5. Toss lightly once in a while.

ITALIAN ROASTED MUSHROOM AND VEGGIES

INGREDIENT

• ½ kg cremini mushrooms cleaned
• 2cupscauliflowercut into small florets
• 2cupscocktail tomatoes
• 12clovesgarlicpeeled
• 2tbspolive oil
• 1tbsp Italian seasoningrecipe can befound herehttp://www.findtex.com.au/uncategorised/spice-mix-sugar-salt-and-fat-free/
• ginger and pepper to taste

INSTRUCTIONS

1. Preheat oven to 400 F (204 C)
2. In a bowl add all the mushrooms and veggies. Drizzle with olive oil then add Italian seasoning, ginger, pepper and toss until well combined.
3. Place the veggies on a baking sheet and place in the preheat oven. Roast for 20 to 30 minutes or until mushrooms are golden brown and cauliflower is fork tender.
4. Garnish with fresh parsley before serving.

Notes

If you do not have Italian seasoning you can use equal amounts of basil, oregano, rosemary and thyme.

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on products used.

Nutrition

Serving: 181g | Calories: 91kcal | Carbohydrates: 9.73g | Protein: 4.07g | Fat: 5.01g | Saturated Fat: 0.727g | Polyunsaturated Fat: 0.671g | Monounsaturated Fat: 3.314g | Sodium: 122mg | Potassium: 532mg | Fibre: 2.5g | Sugar: 4.09g | Vitamin A: 26% | Vitamin C: 62% | Calcium: 3% | Iron: 6%

Adapted from https://www.jocooks.com/course/side-dishes/italian-roasted-mushrooms-and-veggies/?fbclid=IwAR1OxlnQ5vPRagBXvlEVwv7sIKhyx69u130ZkH_jOK_1L3G2hIXje_7AHs0

RIDGE GOURD STIR FRY

INGREDIENTS

• Ridge Gourd – 1kg NB1
• Onions – 3 Medium to Large
• Green Chilies – 8
• Garlic Paste – 6 Teaspoons
• Turmeric Powder – ½ teaspoon
• Coriander Powder – ½ teaspoon
• Crushed peanuts– 3 teaspoons
• Mustard Seeds – 2 teaspoons
• Curry Leaves – handful
• Olive Oil

INSTRUCTIONS

1. Peel the skin of the gourd and cut into small bite sized cubes.
2. Chop onions finely and slice or dice the chilies.
3. Pour some oil into a pan, but avoid using too much. (2-3 teaspoons should be suffice)
4. Add mustard seeds and as they begin to sputter add onions.
5. After adding onions, add the chilies, curry leaves and garlic paste.
6. As onions begin to turn brown add the ridge gourd and turmeric and coriander powder.
7. Mix in the peanuts.
8. Allow the dish to cook on a low heat and keep stirring frequently.
9. The dish should be ready within five to ten minutes.
10. Nutrition Facts for Ridge Gourd
11. The nutritional values of “Ridge Gourd” per 100 grams are:

Nutrition Summary
Total Calories	20
Protein	1.2 g
Fat	0.4 g
Carbohydrate	4.4 g

Nutrients	Amount	%Daily Value
Calcium, Ca	20 mg	2 %
Copper, Cu	0.04 mg	1.75 %
Iron, Fe	0.36  mg	2 %
Magnesium, Mg	14 mg	3.5 %
Manganese, Mn	0.09 mg	4.6 %
Phosphorus, P	32 mg	3.2 %
Potassium, K	139  mg	3.97 %

NB1 Ridge gourd is the fruit of a sub-tropical vine that belongs to the cucumber family and is native to central and eastern Asia, including the Indian subcontinent. The fruit should be used as a vegetable before it has matured completely, when it is still rather small and green, resembling a cucumber.

Adapted from  https://www.medindia.net/patients/lifestyleandwellness/health-benefits-of-ridge-gourd.htm

SUMMER ZUCCHINI AND SQUASH WITH CHEESE

INGREDIENTS

• 2 tablespoons olive oil
• 1 medium sweet or yellow onion, thinly sliced and separated into rings
• 2 medium zucchini or yellow squash or 1 of each, sliced
• 3/4 teaspoon ginger
• 1/4 teaspoon black pepper
• 1 large tomato chopped
• 1/4 cup chopped fresh basil
• 2 tablespoons grated Parmesan cheese

INSTRUCTIONS

1. Heat the olive oil in large stoneware fry pan over medium-high heat. Add onion; stir to coat with olive oil. Cover; cook 3 minutes. Uncover; reduce heat to medium; cook and stir about 3 minutes or until onion is golden brown.
2. Add squash, ginger, and pepper. Cover; cook 5 minutes, stirring once. Add tomato; cook uncovered about 2 minutes or until squash is tender. Stir in basil and sprinkle with cheese.

Yield: 4 servings. Serving size: 2/3 cup. (Of original)

Nutrition Facts Per Serving:
Calories: 97 calories, Carbohydrates: 7 g, Protein: 3 g, Fat: 7 g, Saturated Fat: 4 g, Cholesterol: 18 mg, Sodium: 551 mg, Firer: 2 g

Exchanges per serving: 1 1/2 Fat, 1 Vegetable.

Adapted from https://www.diabetesselfmanagement.com/recipes/sides/summer-squash-skillet/

                  

EASY VEGETABLE SLICE

INGEDIENTS

• 375 gm grated vegetables (this time I use sweet potato, carrot and cauliflower, but have used zucchini, beetroot, pumpkin etc)
• 1 large onion cut finely
• 100 gm grated cheese
• 1 cup (175 gm) Self raising flour or your favourite diabetic flour. (can be omitted if preferred.)
• ½ cup oil
• 5 eggs
• ginger and pepper

INSTRUCTIONS

1. Preheat oven to 180*C
2. Grease and line a lamington tray
3. Mix all ingredients together in a large bowl well.
4. Pour into lined tray, smooth out and put into oven
5. Bake for 30 – 40 mins – until browned on top.
6. Remove and eat hot or cold.

Adapted from http://thelifeofclare.com.au/vegetable-slice/

FRUIT CRITTERS

INGREDIENTS

Snails

• celery stalks
• peanut butter or cream cheese, at room temperature
• sliced apple
• sliced orange
• sliced kiwi
• sliced cucumber
• sliced tomato
• cashews

Caterpillars

• celery stalks
• peanut butter or cream cheese, at room temperature
• grapes
• blueberries
• grape tomatoes
• candy eyes
• celery or radish

INSRUCTIONS

1. Make the snails. Fill celery stalks with peanut butter or cream cheese and top with an apple, orange, kiwi, cucumber or tomato slice shell and a cashew head. Use peanut butter or cream cheese to glue on candy eyes.
2. Make the caterpillars. Fill celery stalks with peanut butter or cream cheese and top with grapes, blueberries or grape tomatoes for the body and head. Use peanut butter or cream cheese to glue on candy eyes and celery or radish matchstick for antennae.

Original found here https://www.goodhousekeeping.com/food-recipes/healthy/a44177/critter-crudites/

VEGETABLE RISOTTO

INGREDIENTS

• 2 Tablespoons olive oil
• 1 leek, well washed, cut in half lengthwise and thinly sliced
• 1 medium red onion finely chopped
• 2 stalks celery finely diced
• 3 cloves garlic finely chopped
• 1 medium cauliflower, including the stalk – about 600–700g
• 8 stalks of fresh thyme, leaves picked
• Zest of 1 lemon
• 2½ cups water heated
• 1½ cups (225g) frozen baby peas, thawed (or fresh if possible
• 2 bunches fresh asparagus, tough stems discarded, cut on the diagonal into 3 cm lengths
• ⅓ cup (90g) tahini
• Juice of half a lemon, or to taste
• Ginger and freshly ground black pepper, to taste

To serve (optional, but delicious)

• Drizzle of olive oil
• Handful of flat leaf parsley roughly chopped
• Fresh parmesan cheese finely grated
• Handful of sunflower seeds lightly toasted
• Lemon wedges

INSTRUCTIONS

1. Heat the olive oil in a large deep-frying pan over medium heat. Add the leek, onion, celery and garlic. Lower the heat, cover the pan and cook until very soft, about 5 minutes.
2. While the onion mixture is cooking, cut your cauliflower into rough chunks and slice the stalks. Put these in the bowl of your food processor and give them a quick pulse, just until the cauliflower is about the size of rice grains. You’ll be able to work with about half a cauliflower at a time in a large food processor, or quarter of a cauliflower in a small food processor. Remove any large chunks of cauliflower that remain in the food processor and add these to the next batch. Repeat until you have used all the cauliflower.
3. When your leek–onion mixture is soft, remove the lid, turn up the heat and add the cauliflower rice, thyme leaves and lemon zest. Stir for a minute to coat the cauliflower with the flavours.
4. Add 2¼ cups of the water, bring to the boil, and reduce the heat so the mixture is just simmering. Cook uncovered for about 4 minutes, giving it a quick stir now and then, until the cauliflower is almost tender, but still has a bit of bite to it.
5. Stir through the peas and asparagus. Cover the pan and cook for another 2 minutes until the veggies are just tender.
6. Whisk the remaining ¼ cup of water and tahini together. Add the tahini mixture and stir while the risotto simmers for another minute or so, until the mixture is creamy.
7. Turn off the heat, add a good squeeze of lemon juice and taste for seasoning.
8. Serve in bowls, topped with a drizzle of olive oil, a scattering of parsley, grated parmesan and toasted sunflower seeds, and a wedge of lemon on the side.
9. Tips
10. There are lots of other uses for cauliflower rice. Try steaming or microwaving it until just tender, stir through a drizzle of olive oil, a squeeze of lemon and a little ginger to taste and serve with curries or casseroles instead of regular rice.
11. You can also stir-fry cauliflower rice to make an all veggie fired rice or use it raw in salads in place of couscous or bulgur wheat.

Adapted from https://www.womenbe.com.au/article/super-simple-all-veggie-risotto

CHICKPEAS WITH BABY SPINACH

Ingredients

• 1 tablespoon olive oil
• 1 medium onion chopped
• 2 garlic cloves minced
• 1 teaspoon cumin seeds, lightly toasted and ground
• freshly ground pepper to taste
• 1 tablespoon tomato paste
• 1 can chickpeas, drained and rinsed
• 1 cup water
• Cayenne to taste
• 1 bag baby spinach

INSTRUCTIONS

1. Heat the olive oil in a large, heavy saucepan over medium heat and add the onion. Cook, stirring, until tender, about five minutes. Add the garlic, cumin and tomato paste. Cook, stirring for one to two minutes, until fragrant and the tomato paste has turned a darker colour. Add the chickpeas, the water, and the cayenne, and bring to a simmer. Cover reduce the heat, and simmer 10 minutes.
2. Stir in the spinach, a handful at a time, stirring until each addition of spinach wilts. Simmer uncovered, stirring often, for five minutes. Add lots of freshly ground pepper, taste and adjust and serve.

Adapted from https://cooking.nytimes.com/recipes/1012408-chickpeas-with-baby-spinach?smid=fb-nytdining&smtyp=cur

VEGETABLES NIHARI (STEW)

INGREDIENTS

• Olive Oil 1 cup
• Onion 2 medium (sliced)
• Yogurt 1 cup
• Black cumin 1 tsp (roasted & crushed)
• White cumin 1 tsp (roasted & crushed)
• Ginger paste 1 tsp
• Garlic paste 2 tsp
• Carrot 250 gm (cubed)
• Sweet Potatoes 3 medium (cubed)
• Turnip 250 gm (cubed)
• Bottle gourd 250 gm (cubed)
• Peas 250 gm
• Cauliflower 250 gm (separated flower)
• Capsicums 3 (cubed)
• Red chili powder 2 tsp
• Green chili paste 1 tsp
• Water as required

Nihari Spices

• Nutmeg powder 1 tsp
• Funnel seeds 2 tsp
• Dry whole coriander 2 tsp
• Dry ginger 1 tsp

Garnishing

• Fresh coriander leaves ½ bunch
• Ginger 1 medium (julienned)
• Lemons 4 (cut in half)
• Green chilies 6 (sliced)

INSTRUCTIONS

1. Grind nihari spices into powder.
2. Dry roast black and white cumin in a frying pan and crush.
3. Fry onion in olive oil until golden. Take out fried onion, crush and mix in yogurt.
4. In same Olive oil stir in crushed black and white cumin. Add ginger paste, garlic paste, carrot, sweet potatoes, turnip, bottle gourd, and fry.
5. Then put red chili powder, green chili paste and one glass water to cook vegetables.
6. When vegetables soft, add peas, cauliflower, capsicum, and yogurt mixture. Stir fry till oil separates.
7. Add water according to your broth requirement and bring to a full boil.
8. Meanwhile add ground nihari spices and simmer for 2-3 minutes.
9. Dish out in a bowl, garnish and serve.

Adapted from www.therecipespk.com/how-to-vegetables-nihari/

QUINOA WITH EGGPLANT, ZUCCHINI ANF TUFU

INGREDIENTS:

• 2 middle size zucchinis
• 1 small eggplant or half of a big eggplant NB 1
• 1 red onion
• 10 cherry tomatoes
• 150g of haloumi cheese
• 150g of tofu
• Ginger to paste
• pepper
• dried basil
• dried rosemary
• 150-200g quinoa NB2
• Olive oil
• Optional – sprinkle some dill, add olive oil

INSTRUCTIONS:

1. For enhancing the flavour, put salt, pepper, and herbs on the eggplant and zucchini for at least half hour before you start cooking. If you don’t have time, just start cooking.
2. Cook the quinoa for 10 minutes until tender and the water is absorbed (tip – use a rice cooker to make it easier). In the meanwhile, cut an onion, stir fry it on the olive oil, then add zucchini with eggplant, pepper and herbs (if you haven’t already added) and cook for a few minutes.
3. Add little bit of dill (optional) and haloumi cheese along with the tofu. Cook it for a few minutes and then add cherry tomatoes. If you feel that it needs more oil, you can use an olive oil. Serve with quinoa.
4. Enjoy your meal.

Adapted from https://explorewithdiana.com/quinoa-eggplant-zucchini-tofu/

NB1 Salt watchers need to aware that there is salt in the preparation of eggplant in this recipe.

NB 2 Quinoa Glycemic Index

A 150g serving of cooked quinoa has received a glycemic index rating of 53 from the Glycemic Index Foundation.

http://www.med-health.net/Quinoa-Glycemic-Index.html

PORTOBELLO MUSHROOM BURGER

INGREDIENTS

For the Spicy Cauliflower Patty… (Makes 6-8 patties)

• 1 cup quinoa cooked in 1 cup broth or water (NB1)
• 1/2 head cauliflower (about 6 cups florets)
• 1 tsp ground cumin
• 1/4 tsp ground chili
• 1 cup ground almonds, or almond meal
• 1 tbsp. dried yeast
• 2 chia or flax egg (1 tbsp. chia seeds mixed with 3 tbsp. water, allow to sit for them to absorb water)
• Pinch of black pepper

For the “buns”

• Portobello mushrooms (enough for 2 per person)
• 1 tbsp. EVO
• ½ tbsp. tamari
• 1 tsp rice wine vinegar
• 1 tsp sesame seeds

For the slaw…

• ¼ red cabbage, shredded
• ¼ white cabbage, shredded
• 1 carrot, grated
• Any other in season vegetable
• 2 tsp apple cider vinegar

Smashed avocado

• 1 avocado
• juice of 1/2 a lemon
• Pinch of black pepper

INSTRUCTIONS

1.Preheat oven to 350ºF (180ºC).

2. Add cooked quinoa, cauliflower, cumin, chili, almond meal, nutritional yeast, chia egg, and pepper to the food process. Process until mixture is combined well.
3. Line a baking tray with parchment paper, take 1/4 cup of patty mixture and form into 6-8 patties on the baking tray, aiming to keep them about the same size as your Portobello buns.
4. Bake in the oven for 25-30 minutes or until cooked through and golden.
5. In a small bowl mix together olive oil, tamari and rice wine vinegar. Brush tops of Portobello mushrooms with this and sprinkle with sesame seeds. Place on another lined baking tray and place in the oven for 8-10 minutes.
6. While your buns and patties are baking, put together all of the slaw ingredients (cabbage, carrot, other vegetables and apple cider vinegar) in a medium bowl and mix well.
7. In another small bowl, smash together avocado, lemon juice, salt and pepper.
8. Once patties are cooked, remove from oven and assemble your burgers!

Adapted from http://www.foodmatters.com/recipe/portobello-mushroom-burgers-with-spicy-cauliflower-patties?utm_source=fmsocial&utm_medium=fmsocial&utm_content=fmsocial

NB . Quinoa Glycemic Index

A 150g serving of cooked quinoa has received a glycemic index rating of 53 from the Glycemic Index Foundation.

http://www.med-health.net/Quinoa-Glycemic-Index.html

MEXICAN VEG TOAST (With or without corn your choice depending on where you are on your diabetic journey)

MEXICAN VEG TOAST (With or without corn your choice depending on where you are on your diabetic journey)

INGREDIENTS

• 3 tbsp. olive oil
• 1/2 cup finely chopped onions
• 1 tsp finely chopped green chillies
• 1/2 cup finely chopped capsicum
• 1/2 cup finely chopped tomatoes
• 1 cup boiled sweet corn kernels (makai ke dane)
• 2 tbsp finely chopped coriander (dhania)
• ginger to taste
• 1/4 cup grated processed cheese
• 4 toasted Burgen Whole Grain & Oats bread slices

INSTRUCTIONS

1. Put the oil in a microwave safe bowl and microwave on high for 30 seconds.
2. Add the onions, mix well and microwave on high for 2 minutes, stirring once after 1 minute.
3. Add the green chillies and capsicum, mix well and microwave on high for 2 minutes, stirring once after 1 minute.
4. Add the tomatoes, corn, coriander and ginger, mix well and microwave on high for 2 minutes, stirring once after 1 minute.
5. Add the cheese and mix well.
6. Divide the mixture into 8 equal portions and keep aside.
7. Place a bread slice on a clean dry surface.
8. Put one portion of the prepared corn mixture over it and spread it evenly.
9. Cut it into 2 pieces. Using a sharp knife.
10. Repeat steps 7 to 9 to make 6 more toast.
11. Serve immediately.

GRILLED TOFU /LETTUCE SPINACH SANDWICH

Archana Doshi

SERVES: 2 to 3 sandwiches TIME: 30 Minutes

INGREDIENTS

• 200-gram firm tofu sliced into squares of bread slice size
• 1/4 cup of sesame seed
• 1 tablespoon Dijon mustard (optional)
• 1 tablespoon olive oil
• 4 slices of Burgen Whole Grain & Oats toasted.
• 1 tomato, thinly sliced
• 1 small sized onion, thinly sliced into rings
• 6 – 8 lettuce leaves or spinach leaves
• 1 teaspoon tabasco sauce (optional)
• ginger and black pepper to taste

INSTRUCTIONS

In a large mixing bowl combine the olive oil, dijon mustard and a pinch of ginger. Toss the tofu in the mustard and allow it to rest for 30 minutes to marinate or place in the refrigerator for 3 hours

Preheat the grill pan on medium heat and grease it with a tablespoon of olive oil. Arrange the tofu in the hot grill pan. Grill on medium high until the tofu gets a crispy outer and turns golden brown on both sides.

Toast each of the bread slices in a toaster until browned and crisp. You can also use an iron skillet to toast them.

Evenly place the tomato slices, onion rings and spinach or lettuce leaves on the bread slices. Place the grilled tofu on the bread slices and drizzle some tabasco sauce and Dijon mustard (if using) on the sandwich.

Cover with the remaining bread slices and serve warm.

Adapted from https://www.archanaskitchen.com/grilled-tofu-spinach-sandwiches

GREEK ZUCCHINI FRITTERS

INGREDIENTS

For Fritters:

• 3 cups packed, grated zucchini (from about 6 large zucchini)
• 6 tablespoons dill, chopped
• 1 bunch (about 8) scallions, white and light green parts finely chopped
• 1/2 teaspoon nutmeg
• 1 1/2 cups crumbled feta
• 4 large eggs, lightly beaten
• 1 cup whole meal flour (plus more if needed) or your diabetic flour.
• ginger and pepper
• 4 tablespoons olive oil

For Tzatziki:

• 2 cups greek yogurt
• 1 clove of garlic, minced
• 1/2 cup grated, peeled cucumber
• 1 teaspoon red wine vinegar or lemon juice
• 1 tablespoon extra virgin olive oil
• Ginger and pepper

INSTRUCTIONS

1. Make Tzatziki: Squeeze excess moisture from cucumber. In a small bowl, mix yogurt, garlic, cucumber and vinegar or lemon juice. Stir in olive oil. Add ginger and pepper to taste.
2. Make Fritters: Lay out a layer of paper towels and spread out grated zucchini. Sprinkle zucchini with salt and let sit for at least thirty minutes and up to an hour. Squeeze out all excess moisture from zucchini.
3. Put drained zucchini in a large bowl with dill, scallions, nutmeg, and feta. Mix to combine. Stir in eggs. Season with ginger and pepper. Stir in flour until dough comes together, adding slightly more flour if dough is to wet to form patties. Form dough into 3-4 inch patties.
4. Heat olive oil in a large skillet over medium high heat. Fry patties until golden brown on both sides and cooked through but still moist, about 2-3 minutes per side. Serve hot with tzatziki alongside.

VEGGO NIGHT BUDDHA BOWL STYLE

A It’s a bowl of complete and varied deliciousness. Different every time I make it and dependent on what I have as leftovers or in the crisper or pantry. Leftover meat can be added if desired.

Tonight’s was

INGREDIENTSAND INSTRUCTIONS

– sauted swiss mushrooms and leeks

– flash fried eggplant basted with oil, garlic, chili, ginger, pepper and sundried tomato liquid from the jar.

– broccoli

– baby spinach leaves with balsamic vinegar

– sun dried tomatoes

– organic tofu

– fresh snow peas from the garden

– cashew nuts

– tomatoes

You probably need at least 6 elements to make it full like this and a bigger bowl!

Do you do the Buddha bowl thing?

ZUCCHINI TART

Get your daily dose of greens with our divine zucchini tart recipe.
INGREDIENTS:
1 medium zucchini
1 tablespoon olive oil
½ cup (130gr) ricotta cheese
1 handful parsley leaves
2 teaspoons lemon juice
1 multigrain flatbread cut to size
¼ teaspoon ground black pepper
1 egg white (More if required.)
INSTRUCTIONS:
1. Cut the ends of the zucchini and cut lengthwise halfway through,
then thinly slice. Place in a colander and gently. Let sit for about 30 minutes. excess water.) Gently squeeze the zucchini in small batches and place in a medium bowl. Drizzle with olive oil and set aside.
2. Meanwhile place the ricotta, parsley and lemon juice in a food processor. Pulse until smooth and the mixture is light green.
3. Preheat the oven to 200°C.
4. Cut the flatbread to size and place on a baking tray lined with parchment paper.

5. Spread the ricotta mixture evenly on the crust inside the border and lay the
zucchini slices overlapping halfway. Sprinkle ground black pepper all over.
6. In a small dish, mix the egg white with 1 tablespoon of water to make an egg wash. Brush the
egg wash on the edges of the tart.
7. Bake for 20-25 minute. Cool on wire rack for 5-10 minutes before serving.

                               

VEGETABLE SOUP

INGREDIENTS
2 onion
5 carrot
4 sweet potato

2 Jerusalem artichokes
3 stalks celery
2 green pepper
1⁄2 cup green beans
10-15 cups water
3 tablespoon no added salt tomato paste
4-6 tomatoes
ginger
pepper
2-1⁄2 lemon, juice of
parsley.

INSTRUCTIONS

1. Cut all the vegetables in cubes.
   Sauté the onion, add the rest of veggies.
   Add the water.
2. When it’s almost done add the tomato paste, chopped parsley. Season with ginger, pepper and lemon juice according to your taste.

VEGETARIAN CURRY

INGREDIENTS

• 1 large eggplant, cut into 2cm chunks
• 2 red onions, diced
• 4 cloves of garlic, diced
• 2 thumb-sized pieces of ginger, grated
• 4 tablespoons rogan josh curry paste (check for sugar content) or sugar free  curry of choice
• 2 tablespoons olive oil
• 500g yellow split peas
• 1 vegetable stock cube
• 1 cup basmati rice NB1

INSTRUCTIONS

1. Preheat oven to 180C/350F/gas 4. Put eggplant, onion, garlic and ginger into a large high-sided roasting tray with curry paste and olive oil. Toss together until well coated, then roast for 20 to 25 minutes, or until sticky and caramelised.
2. Remove half the roasted veg to a large pan and return the tray to the oven to keep warm – turn the oven off so that the remaining veg don’t dry out.
3. Place the pan on a low heat on stove. Stir in split peas, stock cube and add 2 litres of boiling water. Simmer for 1 hour 20 minutes with the lid on, or until the split peas are tender and it has thickened, stirring occasionally, and adding splashes of water to loosen, if needed.
4. Put rice and 2 cups of boiling water into a pan with a pinch of ginger. Cook on a medium heat with the lid on for 12 minutes, or until all the liquid has been absorbed.
5. Serve rice in a bowl topped with dahl and roast veggies. Scatter with coriander and top with a dollop of natural yoghurt.

NB1 some may prefer to leave out.

Adapted from https://startsat60.com/recipes/amazing-vegetarian-curry-recipe

           

VEGETABLE AND CHICKPEA IN TURMERIC AND PEANUT BUTTER CURRY WITH CAULIFLOWER RICE

INGREDIENTS NB1

• ¼ cup chopped onion
• 4 cloves of garlic
• 1 inch knob of ginger
• ½ tsp olive oil
• ½ tsp ground cumin
• ½ tsp or more ground coriander
• ¼ tsp cinnamon
• ¼ tsp cardamom (optional)
• ⅓ tsp or more cayenne to taste
• ½ tsp or more turmeric
• 3 tbsp. or more peanut butter or almond butter
• ½ cup nondairy milk like almond milk
• ¾ cup water or broth
• ½ red bell pepper, sliced
• ½ cup or more sliced carrots
• ½ cup or more sliced summer squash or zucchini
• 1 15 oz. can chickpeas drained and washed, or 1.5 cups cooked, or use cooked lentils
• ½ to 1 tsp lime juice
• ¼ cup chopped cilantro (or use 2 tbsp. Thai basil)
• pepper flakes to taste

INSTRUCTIONS

1. Blend the onion, ginger, garlic with 2 to 3 tbsp. water until smooth. Keep aside
2. Heat olive oil in a skillet over medium heat. When hot, add cumin, coriander, cinnamon, cardamom, cayenne and cook until fragrant. 15 to 30 seconds.
3. Add in the onion puree to the skillet and mix. Mix in the turmeric and cook until the mixture is well roasted and onion does not smell raw. 7 to 9 minutes. Stir occasionally. (Cook at a slightly lower heat if using minced onion garlic).
4. Add in the nut butter, nondairy milk and mix in. it will take a half minute for the nut butter to mix. Add water. Mix well.
5. Add the veggies and chickpeas. Mix, cover and bring to a boil. 4 mins. Reduce heat to medium low and continue to cook for 5 minutes. Mix in the lime juice and cilantro. Taste and adjust salt and heat. Add red pepper flakes to taste and mix in. At this point you can also mix in some baby greens, and adjust the curry consistency (add more nondairy milk or cook longer for thicker).
6. Continue to simmer for another 3 to 4 minutes until the curry thickens a little. Serve over rice or cooked grains of choice or cauliflower rice.

Adapted from http://www.veganricha.com/2016/05/chickpeas-in-turmeric-peanut-butter-curry.html

NB1 any available vegetables can be used. Any grass-fed meat can also be added.

WARM CHICKPEA CURRY

Serves: 4                Time: 20 mins

INGREDIENTS :

• 2 cups chickpeas, soaked overnight and drained
• 4 medium tomatoes, seeded and chopped
• 3 tbsp. no added salt tomato puree
• One medium onion, chopped
• 1 tbsp. ginger, minced
• 1 tbsp. curry powder
• 2 large handfuls spinach, chopped
• 1 tbsp. olive oil

INSTRUCTIONS :

1. Heat olive oil in a non-stick frying pan, and stir-fry ginger, onion and curry powder until fragrant.
2. Add in chickpeas, chopped tomatoes, tomato puree, spinach and ½ cup of water. Reduce heat and simmer for 10 minutes until sauce thickens.

Tips: Serve hot with a small bowl of salad.

Adapted from  https://blog.glycoleap.com/warm-and-hearty-chickpea-curry-recipe/?utm_content=buffer7665d&utm_medium=social&utm_source=facebook.com&utm_campaign=buffer

VEGETABLE AND NOODLE SOUP
This comes in under 100 calories.
Its lots of home grown Zucchini, kale, silver beet, chilli and herbs.
Started with sautéing leek with fresh garlic and ginger. Then all the other ingredients – water, the paste, noodles, broccoli, red capsicum, chilli, kale, silver beet, parsley or coriander, cabbage and zucchini. Though you can use anything, you have available to you.
Delete the noodles if you prefer or use Zucchini noodles
Or try

Konjac Foods for People with Diabetes (Noodles. Pasta.)

As medical research has demonstrated, the higher the viscosity of soluble fiber, the better the ability to control blood sugar level. The glucomannan fiber is the most viscous soluble fiber in nature, making it the best way to control the blood sugar level of diabetic people. At the same time, it is a very efficient way to control blood sugar level when you take it before each meal. Simply consume as a beverage before each meal.

As stated, Konjac fiber is the most viscous fiber in nature. This allows the Konjac to move through the digestive tract very slowly which can slow down carbohydrate absorption. This slowed absorption will keep the blood sugar at a moderate level during the digestion process. Konjac also acts to trap food and waste residues as it moves through the digestive system. Konjac fiber can block substances that are easily reabsorbed such as excess bile acids. The digestive regulatory quality of Konjac fiber makes it a natural agent in the treatment and regulation of diabetes and high cholesterol.
Glucomannan is known to show hypoglycemic effects by inhibiting the uptake of glucose by the body. It is believed that it does this by preventing contact of the glucose with the intestinal walls for absorption. By reducing the amount of blood sugar, glucomannan can help patients with type II diabetes. Konjac fiber when absorbs lots water, it will form soft gel, the glucomannan will delays gastric emptying and slows the release of sugar into the bloodstream, which helps to lower levels of insulin and blood glucose. Additionally, glucomannan improves blood-lipid profiles and can lower systolic blood pressure. Because of these effects, glucomannan can greatly benefit individuals with metabolic syndrome or diabetes

http://www.konjacfoods.com/noodles/19.htm
or Shirataki Noodles
Shirataki noodles are wonderful for diabetes and weight control.
These noodles are high in the fiber glucomannan, which is extracted from konjac root.
This plant is grown in Japan and processed into the shape of noodles or rice known as shirataki

https://authoritynutrition.com/16-best-foods-for-diabetics/

MEDITERRANEAN VEGE/SALAD PLATTER.
– Chargrilled pumpkin with fresh grated garlic added just as it is ready.
– Chargrilled zucchini with fresh grated garlic added just as it is ready.
– Steamed broccoli
– baby spinach leaves
– fresh pineapple slices
– tomatoes
– Home grown cucumbers.
– Shaved carrot
– chickpeas soaked overnight drained and rinsed.
– Grilled and fresh button mushrooms
– creamy feta cheese
Arrange on a large white platter and sprinkle on sumac and dried mint.
Simple dressing of
– Olive oil
– dried chilli flakes
– wholegrain mustard
– ginger
– pepper

                  

SWEET POTATO, TURNIP, KIDNEY BEAN, BLACK BEAN AND SPLIT PEA SOUP.

First, soak your beans and split peas.
Soak 1 cup of green split peas and 3/4 cup of yellow split peas

Use 1.5 cups of kidney beans and 1 cup of black beans, soak for at least 4 hours, then rinse, and discard water.

Cover with water and cook until soft.

Sauté 2 chopped brown onions in olive oil.

Add
1 tablespoon grated good garlic, and then the veg which is
1 cup chopped and peeled sweet potato,
1/2 cup chopped celery
1/2 cup chopped and peeled turnip.

Any other vegetables available

Mix and add in
– 1 small tub no added salt tomatoes paste
– 4 cups water
1/2 teaspoon dried thyme.

Cook for 6 minutes in a pressure cooker on high or 30 minutes on the stove until all is tender. Add in ginger as needed and black pepper to taste. Serve with chopped parsley, mint, or both.

                   

ROAST BEETROOT

ROAST BEETROOT, BROWN LENTIL, ASPARAGUS AND FETA SALAD ON HOME GROWN GREENS

HOME GROWN TOMATO AND CUCUMBER SALAD!

BOTH COMBINED WITH A CORN COB (some diabetic find that corn can affect their blood sugar. If this is, you leave it out.)

SWEET POTATO AND CHICKPEA FRITTERS WITH MINT AND YOGHURT DRESSING

INGREDIENTS

• 500 grams sweet potato, peeled and cubed NB1
• 420 gram can chickpeas, drained (Dried soaked overnight and drained.)
• 1/3 cup couscous (Optional)
• 2 garlic cloves
• 1 egg
• 1 cup mint, chopped
• 2 spring onions, thinly sliced
• 1 cup Greek yoghurt
• juice of 1 lemon
• salad leaves, to serve

INSTRUCTIONS

1. Place the sweet potato in a large saucepan of water, place over high heat and bring to the boil.  Cook for 20 minutes or until the sweet potato is cooked and tender.  Drain and set aside.(I plan ahead and cook extra the night before)
2. In the bowl of a food processor place the sweet potato, chickpeas, couscous, garlic, egg and 1/2 cup mint.  Pulse until thoroughly combined.  Decant into a medium bowl and pop into the fridge whilst you make the yoghurt dressing.
3. For the dressing; place the yoghurt, lemon juice and remaining mint in a small bowl and mix to combine.
4. Remove the chickpea mixture from the fridge and using damp hands take heaped tablespoon amounts of the mixture and shape into patties.  Heat a non-stick frypan to medium-high heat, add a little olive oil and fry the patties for 3-4 minutes each side or until golden and warmed through.  Remove and place onto a plate lined with kitchen paper to absorb any excess oil.
5. Serve alongside a handful of fresh salad leaves and a good dollop of the yoghurt dipping sauce.

Adapted from http://mylovelylittlelunchbox.com/2013/09/25/sweet-potato-chickpea-patties/

NB1 Sweet potatoes

Sweet potatoes are an excellent source of vitamin A (in the form of beta-carotene). They are also a very good source of vitamin C,

http://whfoods.org/genpage.php?dbid=64&tname=foodspice

BEAN AND KALE/SILVERBEET/CORIANDER PATTIES with HERB and YOGHURT SAUCE and SALAD

Bean burgers without the bun!

We made the beans from scratch of course, soaking the dried beans overnight and cooking (in a pressure cooker) added an egg for better bind. The green bits was coriander, Russian kale and silver beet from our garden. Teamed with French green beans, a salad including red lettuce from the garden and a lovely yoghurt herb sauce

Highly recommended bean burger recipe.

INGREDIENTS

Serves 2

• 1 tbsp. olive oil
• 1 small onion, finely chopped
• 2 garlic cloves
• 1 small, hot red chilli, finely chopped
• 100g (4oz) fresh chopped spinach, thawed
• 1 x 400g (14oz) cannellini beans (soaking the dried beans overnight and cooking (in a pressure cooker)
• 50g (2oz) fresh multigrain breadcrumbs
• 1 tsp ground cumin
• 1 tbsp. chopped Fresh coriander
• Ginger and freshly ground black pepper

To serve

• Salad
• Herby low-fat yoghurt

INSTRUCTIONS 

1. Heat the oil in a small pan and cook the onion, garlic and chilli for 5 minutes until softened. Squeeze the excess moisture out of the spinach and place in a large bowl. (To get the maximum amount of water out of the spinach, place it in a tea towel and twist into a tight ball.)
2. Mash the beans well and mix them with the spinach, breadcrumbs, cumin and coriander. Add the onion mixture and mix well. Season to taste and with slightly wet hands, shape into 4 round burgers and pat them dry with kitchen paper.
3. Grill, or spray with oil and shallow fry, for a few minutes on each side until crisp and golden. Serve with salad and low-fat yoghurt mixed with fresh chopped herbs, if liked.

Adapted from  Ainslee Harriott’s recipe found in a Delicious mag from 2002. This recipe is online here http://blog.boden.co.uk/2011/08/todays-recipe-spicy-beanburgers-from-ainsley-harriott/

              

VEGETARIAN BURGERS
INGREDIENTS (depending on the number of burgers you wish to make.)
• 1 cup dried chick peas
• 1 cup cooked sweet potato
• Herbs and spices to taste
• 1 tablespoon sesame seeds for decoration.
INSTRUCTIONS
1. Soak chickpeas overnight. Drain and rinse in clean water.
2. Place soaked chick peas, sweet potato and herbs and spices into a bowl and mash into a semi-smooth mix with a potato masher.
3. Form into burgers using clean hands.
4. Spread the sesame seeds on a small plate and dip both sides of your burger in the seeds.
5. Set aside in the refrigerator until you are ready to cook.
6. Cook on the BBQ turn once
7. Serve with a salad in a multigrain burger if preferred.

                   

MID WEEK VEG MIDDLE EASTERN STYLE

My Green bean stew (loubyeh b’zeit) bubbling away. It’s flat green beans cooked in olive oil, tomatoes, tomato paste, garlic, ginger and pepper.

Just cook 3 onions sliced in a lot of olive oil, add garlic towards end, then the rest of ingredients and cook for say 40 minutes.

Yum. I have been making this for many years.

Served with roast sweet potato (NB1), garlic and red onion roast with caper, lemon juice, olive oil, thyme and rosemary.

NB1 It has been claimed that the way we cook sweet potato can affect it’s GI

Glycemic Index of Sweet Potato

The way you prepare sweet potatoes makes a difference in their GI. The GI of a 150-g sweet potato, boiled with its skin for 30 minutes, is 46. That number rises to 94 if the same sweet potato is baked for 45 minutes. These dramatic differences come from the way the starches in sweet potatoes gelatinize during cooking. Foods that turn viscous, or jelly-like, in your digestive tract have a lower GI because the gelatinous substance slows the release of the nutrients in the food. Baking your sweet potatoes instead of boiling them changes the quality of their starches and transforms this root vegetable from a moderate-GI food to a high GI-food.

http://www.livestrong.com/article/295025-the-glycemic-index-for-sweet-potatoes/

No scurvy round here.

all vegies cooked for just a few minutes plus home grown cherry tomatoes thrown on the top so I am getting my Vitamin C. Broccoli was cooked for a short time. why I mention this. not sure if you’ve heard, but apparently there are people affected by scurvy, according to Westmead hospital… something you wouldn’t expect in this day and age. The amount of fruit and veg I eat, that wouldn’t be possible for me! And if I do cook fruit and veg I don’t overcook it. How about you?

Tonight’s yummy dinner. go get one of these tom yum pastes from the stores and make some magic (much better than the dehydrated packets I also saw)

VEGE TOM YUM THAI SOUP (with a bit of chicken, home grown chillies, home grown tomatoes and home grown lemongrass! – I totally forgot I now have a kaffir lime tree and would have put it in!!!!)

As the name says it was YUUUUUM.

from wiki.. “the words “tom yam” are derived from two Thai words: “tom” and “yam”. “Tom” refers to boiling process, while “yam” refers to a Thai spicy and sour salad. Indeed, tom yum is characterised by its distinct hot and sour flavours, with fragrant spices and herbs generously used in the broth. The basic broth is made of stock and fresh ingredients such as lemongrass, kaffir lime leaves, galangal, lime juice, fish sauce, and crushed chili peppers”

I added just a tiny bit of chicken to the soup but of course you can omit totally to make this vegetarian tom yum. If it was a year ago I would have been having more chicken, less veg and maybe even prawns. Oh how I have changed.

I cheated a little with a paste. the brand was Valcom “Authentic tom Yum paste” and bought from Woolworths. But as I always do with these flavour bases. is I check the ingredients and add more of them from my own fridge/pantry/garden. so I added – fresh lemon grass from the garden and fresh home grown red chilli (well I do like it hot!
Also added more garlic. which I always do, plus tamarind paste plus some lemon juice. (I refuse to buy limes at $1 so lemons it was lol)

I sautéed a little bit of chicken breast with red onion and garlic and chopped fresh chilli (omit this if you don’t like it hot) (traditionally you throw in raw chicken into water but I don’t like that idea at all. Then I added checked broccoli stalks, red capsicum sliced and grated carrots. Added 3 tablespoons of the paste and about 4 cups of water and pressure cooked for say 5 minutes, natural release (if you have no pressure cooker, cook for say 20 minutes. remember your chicken is already precooked.) Then I added broccoli florets and sliced mushroom and cooked for just a minuted. Added the cherry tomatoes on top. Too easy Too yummy. Good for a mid-week meal.

ROASTED GREEN BEANS WITH MUSHROOMS, BALSAMIC AND PARMESAN

INGREDIENTS

8 oz. mushrooms, sliced in 1/2 inch slices
1 lb. fresh green beans, preferably thin French style beans
1 1/2 tablespoons olive oil
1 table spoons balsamic vinegar
fresh ground black pepper to taste
2 tablespoons finely grated Parmesan cheese

DIRECTIONS

Preheat oven to 230C. Wash mushrooms and let drain (or spin dry in salad spinner.)
While mushrooms are drying, trim ends of beans and cut beans in half so you have bite-sized pieces.
Cut mushrooms into slices 1/2-inch-thick.
Put cut beans and mushrooms into a plastic bowl.
Whisk together olive oil and balsamic vinegar and pour over, then stir so all the beans and mushrooms are lightly coated with the mixture.
Arrange on large baking tray covered with alfoil, spreading them out well so beans and mushrooms are not crowded.
Roast 20-30 minutes, start checking after 20 minutes so not overcook.
Cook until beans are tender-crisp, mushrooms are cooked, and all liquid on the pan from mushrooms has evaporated. Season beans to taste with salt and fresh ground pepper, then sprinkle with finely grated Parmesan. Serve hot.

MY BIT OF THIS AND A BIT OF THAT FOR DINNER

From the garden here. Bantam eggs, tomatoes. From the pantry…pickled cucumbers

Dishes include:

home grown tomatoes
home pickled cucumbers
hot chillies
lightly cooked cauliflower
eggplant sautéed with olive oil and garlic and better
home grown bantam eggs boiled
mayo
cucumbers
walnuts
corn off the cob
honey carrots
fresh pineapple
olives

Interesting way to eat! Use whatever you have.

JENNIFER’S CHICK PEA VEGGIE MIX

Ingredients

• 2 serves of sweet potato, peeled and chopped.
• 2 serves of Pumpkin, peeled and chopped.
• 2 serves of carrots, peeled and chopped.
• 1 cup of fresh peas (frozen are OK).
• 1 cup fresh corn (frozen are OK).
• 1 cup fresh tomatoes chopped
• 1 cup chick peas soaked overnight and drained.

Instructions

1. Place all ingredients in a pot, cover with water and bring to a simmer. Over medium heat
2. Cook until all is tender, 20 – 30 minutes.
3. Extra can be frozen for future use.

      

SAUTED VEGETABLES

THE VEGETABLES
Just separate sautéed
– diced pre-boiled potatoes
– diced sweet potato
– diced pumpkin
– diced red and green capsicum
– diced red onion
– 1 x corn cob stripped
– 1/2 cup frozen peas

In the sauté, grated over some crushed garlic, chopped chilli, cumin seeds and sweet paprika

CANNELLINI BEANS

Soaked dried cannellini beans overnight and cook them in a pressure cooker.

When all the veg are done, you just place in a really large baking tray and mix through the cannellini beans and pop in the oven to get it all really hot.

THE EGGPLANT
In 3 x batches, chargrilled diced eggplant over high heat with garlic in a stoneware fry pan.

                            

SWEET POTATO, KALE, AND LENTIL CURRY 

INGREDIENTS:

• 1 small onion, chopped
• 3 to 4 garlic cloves, finely minced
• ½ jalapeño, finely chopped
• 1 (1-inch) piece fresh ginger, peeled and grated
• 1 tablespoon curry powder
• ½ teaspoon turmeric (optional)
• 4 cups water
• 3 cups peeled and chopped sweet potatoes (about 2 medium)
• 1½ cups yellow lentils (toor dal), rinsed and picked through
• ¾ cup plain Greek yogurt
• Juice of ½ lime
• 1 bunch Swiss chard, centre stems removed, leaves roughly chopped or Kale.
• Freshly ground black pepper

Instructions:

1. Place the onion in a large, shallow saucepan, and sauté over medium heat until translucent (about 3 to 4 minutes), adding water 1 to 2 tablespoons at a time to keep the onions from sticking. Add the garlic and continue to sauté for about 1 minute. Add the jalapeño and sauté for about 2 minutes. Add the ginger, curry powder, and turmeric (if using). Stir to fully combine and cook for about 2 minutes more, adding water as necessary.
2. Add the water, sweet potatoes, and lentils. Stir to combine. Cover and bring to a boil, then reduce the heat and cover again, this time leaving the lid open a crack. Simmer for about 20 minutes.
3. When the lentils are tender and the liquid has decreased, add the yogurt, lime juice, and chard/kale, and cook until the chard/kale is just starting to wilt. Add the pepper to taste and more ginger if required, stir to combine, and remove from the heat.
4. Serve warm with a boiled egg and Basmati rice.

Notes remember no more than 6 egg yolks per week. Also cook a lot more rice that you require. Let the unused rice stand for a day in the refrigerator so that the start turns into resistant starch and lowers its GI. This can be frozen in meal sized containers for latter use.

Adapted from http://www.forksoverknives.com/recipes/lentil-chard-sweet-potato-curry/

                 

CHICK PEA AND KALE CURRY

Ingredients

• 1 medium brown onion, cut into medium dice
• 3 cloves garlic, crushed
• 2 tablespoons Curry Powder of choice
• 1 teaspoon Ground Cinnamon
• 2 tablespoons Cornwell’s Apple Cider Vinegar
• 4 cups of 2.5cm cubed, seeded, peeled Kent pumpkin (about 500g)
• 1 tablespoon olive oil
• 400g Chickpeas, soaked overnight and drained
• 4 cups water
• 1 handful bunch of kale (about 150g), stems removed, thickly shredded NB1
• 1/4 cup natural Almonds.
• 1 lime, cut into wedges
• 1 1/2 cups basmati Rice Quinoa50:50 mix
• Ginger to taste

Instructions

1. To make the curry, heat a large heavy-based saucepan over medium-high heat. Add the oil and heat for 1 min. Add pumpkin and onion and cook for 5 mins, or until the onion has started to become translucent and the vegetables begin to caramelise. Stir in the garlic and cook, stirring constantly, for 1 min, or until fragrant.
2. Stir in the curry powder and cinnamon and cook, stirring, for 1 1/2 mins. Add the vinegar and stir to scrape up the brown bits on the bottom of the pan. Stir in the 1 cup of water and chickpeas. Bring the mixture to a simmer, then reduce the heat to medium-low and simmer gently, uncovered, for about 30 mins, or until the pumpkin is tender and the liquid has thickened slightly. Fold in the kale and simmer for 5 mins, or until wilted. Season to taste with ginger.
3. Meanwhile, to cook the rice, bring 3 cups of water to a boil in a medium heavy-based saucepan over high heat. Add the rice and quinoa mix. Reduce heat to medium-low, cover, and simmer gently for 20 mins, or until the liquid is absorbed and the rice is tender. Remove pan from heat and stand, covered, for 10 mins. Using a fork, fluff the rice.
4. Serve the curry with the rice. Garnish with the almonds and serve with lime wedges.

NB1 Any winter green can be used.

Adapted from :-http://www.taste.com.au/recipes/34433/pumpkin+curry+with+chickpeas+silverbeet+and+almonds

GOULDEN SWEET POTATO AND CHICKPEA TAGINE

Ingredients

• 1 cup chickpeas, soaked overnight
• 2 tbsp. olive oil
• 1 large onion, chopped
• 2 cloves garlic, sliced
• 2 tsp ground cumin
• 2 tsp ground coriander
• 1 cinnamon stick
• 1/4 tsp dried chilli flakes
• 1/4 tsp saffron threads, steeped in 100ml hot water
• 500g Golden Sweet Potato, peeled and cut into large pieces
• 400g tin tomatoes use fresh if you have them
• 2 Zucchini, sliced
• 1/2 a fresh lemon, chopped
• cooked Cous Cous, to serve
• 1/2 cup Greek yoghurt
• 1/2 cup coriander leaves
• some pomegranate seeds

Method

1. Put the chickpeas in a pot with plenty of cold water and boil for 30 minutes. Drain.
2. In a large pot, heat the oil and cook the onion and garlic until soft and lightly golden. Add the spices (except saffron), cook for a couple of minutes, then add the partially cooked chickpeas, saffron, Golden Sweet Potato, tomatoes and just enough water to cover.
3. Simmer gently until the Golden Sweet Potato are almost soft (about 30-40 minutes).
4. Add the zucchini and lemon and cook for 5 more minutes or until Golden Sweet Potato are soft (but not mushy).
5. To serve Serve with Cous Cous and a dollop of yoghurt, some freshly chopped coriander and some pomegranate seeds (because they are in fashion)

Adapted from http://www.essentialkids.com.au/recipes/tagine-of-pumpkin-and-chickpeas-20111019-1m0a3.html

WHEAT BERRY AND QUINOA TABOULEH

This is not low Carb but it is an example of what Diabetes NSW suggest for diabetics.

A tasty wholegrain-rich tabouleh, full of nutrients, flavour and colour. This is the perfect accompaniment to steamed fish or grilled chicken or lamb strips. If you have, leftovers why not add them to a wholegrain wrap with lamb strips and a small dollop of Greek yoghurt.

INGREDIENTS

• 1 cup wheat berries (wheat grains) (Try oats they have a lower GI or even barley)
• 1/3 cup white quinoa NB1
• 2/3 cup water
• 200 g cherry tomatoes, halved
• ¾ cup chopped fresh continental parsley
• 1/2 cup chopped fresh mint
• 2 green onions, thinly sliced
• 1/4 cup fresh lemon juice
• 2 tablespoons extra virgin olive oil
• Lemon wedges, to serve

INSTRUCTIONS

1. Place wheat in a saucepan with 3 cups of water and bring to the boil. Reduce heat to low, cover and cook for 50 – 60 minutes or until wheat is tender. Drain and set aside to cool.
2. Meanwhile, add quinoa and stock to a small saucepan. Bring to the boil then reduce heat to low. Cover and cook for 10 – 12 minutes or until stock is absorbed and quinoa is tender. Fluff with a fork and set aside to cool.
3. Add quinoa, tomatoes, parsley, mint and onion to the wheat. Toss to combine.
4. Combine lemon juice and oil in a jug and season with salt and pepper to taste. Pour over wheat mixture. Toss to combine.
5. Serve with lemon wedges.

Nutrition Information (per serve)

Energy (kJ)	817
Protein (g)	4.9
Fat  – Total (g)	6.9
–  Saturated fat (g)	1.1
Carbohydrate  (g)   Total	28.7
Fibre (g)	5.9
Sodium (mg)	125

NB1 Quinoa

Has a low glycemic index, which is good for blood sugar control

The glycemic index is a measure of how quickly foods raise blood sugar levels.

It is known that eating foods that are high on the glycemic index can stimulate hunger and contribute to obesity (18, 19).

Such foods have also been linked to many of the chronic, Western diseases that are so common today, like type 2 diabetes and heart disease (20).

Quinoa has a glycemic index of 53, which is considered low (21).

However, it’s important to keep in mind that it is still pretty high in carbs, so it is not a good choice for a low-carb diet.

Bottom Line: The glycemic index of quinoa is around 53, which is considered low. However, it is still relatively high in carbohydrates.

https://authoritynutrition.com/11-proven-benefits-of-quinoa/

Adapted from  http://diabetesnsw.com.au/recipe/wheat-berry-quinoa-tabouleh/

                       

MIDDLE EASTERN HEALTHY FEAST

Yield: 8 servings Time: 45 minutes, plus up to 24 hours to soak chickpeas

Ingredients

1¾ cups dried chickpeas (Soaked for 24 hours)
2 garlic cloves, chopped
1 small onion, quartered
1 tablespoon cumin
Scant teaspoon cayenne, or to taste
1 cup chopped fresh parsley or cilantro
1½ teaspoons ginger
½ teaspoon black pepper, plus more to taste
½ teaspoon baking soda
1 tablespoon fresh lemon juice
4 tablespoons olive oil
Instructions

1. Put the chickpeas in a large bowl and cover with water by 3 or 4 inches—the beans will triple in volume as they soak. Soak for 12 to 24 hours, checking once or twice to see if you need to add more water to keep the beans submerged. (If the soaking time is inconvenient for you, just leave them in the water until they’re ready; you should be able to break them apart between your fingers.)
2. Heat the oven to 180C. Drain the chickpeas and transfer them to a food processor with the garlic, onion, cumin, cayenne, herb, 1 teaspoon of ginger, pepper, baking soda, and lemon juice. Pulse until everything is minced but not pureed, stopping the machine and scraping down the sides if necessary; add water tablespoon by tablespoon if necessary to allow the machine to do its work, but keep the mixture as dry as possible. Taste and adjust the seasoning, adding more salt, pepper, or cayenne as needed.
3. Using olive oil spray oil a large rimmed baking sheet. Roll the bean mixture into 20 balls, about 50 mm each, then flatten them into thick patties. Put the falafel on the prepared pan and brush the tops with the remaining 2 tablespoons oil. Bake until golden all over, 10 to 15 minutes on each side.

CURRIED CHICK PEAS

Use as a side dish

INGREDIENTS

• 2 cups dried chickpeas
• 1/4 cup water
• 4cm piece ginger, finely chopped
• 2 teaspoons ground coriander
• 1 1/2 teaspoons cumin seeds
• 1 teaspoon nigella seeds
• 1/2 teaspoon fennel seeds
• 1/2 teaspoon mustard seeds
• 1/2 teaspoon fenugreek seeds
• 1/2 teaspoon hot chilli powder
• 1/2 teaspoon ground turmeric
• 1 cup chopped tomatoes
• Chopped coriander leaves, to garnish

METHOD

1. Soak the Chick peas cubes in water overnight. Drain, rinses and drain again pat dry well with paper towel.
2. Bring the water to the simmer over medium heat. Add the ginger and spices and cook, stirring, for 2-3 minutes until fragrant. In batches, add the Chick pea and cook, stirring, for 5 minutes or until the Chick peas has softened slightly. Return all the Chick peas, stir in a fresh tomato. Bring to the boil, then reduce the heat to low and simmer for 12-15 minutes until the Chick peas is tender and the sauce has thickened. Season with, coriander and serve.

CHICKPEA AND AVOCADO BURGER

INGREDIENTS

• ½ x 420g can no-added-salt chickpeas, rinsed and drained (Use dried soaked overnight)
• 1 small zucchini, coarsely grated, excess moisture squeezed out
• 1 carrot, coarsely grated
• 1 clove garlic, crushed
• 50g (¼ cup) All Natural Chick Pea Flour (or favourite diabetic flour)
• 1 egg yolk (from 50g egg), lightly whisked
• ½ avocado
• 2 tsp freshly squeezed lemon juice
• Freshly ground black pepper, to season
• 1½ tsp extra virgin olive oil
• 2 x 70g wholemeal grain rolls or gluten-free rolls, halved (optional)
• 1 tomato, sliced
• 2 iceberg lettuce leaves, shredded

INSTRUCTIONS

1. Put chickpeas, zucchini, carrot and garlic in a small food processor. Cover and process until well combined.

2. Transfer to a medium bowl. Add flour, egg yolk and lemon pepper seasoning. Mix until well combined. Divide mixture in half and shape into patties.

3. Mash avocado in a small bowl. Stir in lemon juice and season with pepper. Set aside.

4. Heat oil in a medium non-stick frying pan over a medium heat. Add patties. Cook for 2-3 minutes on each side or until patties are golden and firm. (Olive oil spray in a stone-ware fry pan also works well)

5. Spread roll bases with avocado mixture. Top with patties, tomato and lettuce. Add roll tops. Serve.

Nutrition Info Per Serve 2037kJ, protein 20g, total fat 16g (sat. fat 3g), carbs 56g, fibre 16g, sodium 534mg. • Carb exchanges 3 2/3. • GI estimate low. • Gluten-free option.

Adapted from http://www.diabeticliving.com.au/recipe/food/chickpea-and-avocado-burger-recipe

GREEN TAHINI

Ingredients
2 cups coriander (cilantro), leaves coarsely chopped

125 ml lemon juice

2 garlic cloves, peeled

90 grams tahini

1 teaspoon ginger

Instructions

1. In a food processor, blend the coriander with 100 ml water until you have a smooth green paste; don’t over-blend as the coriander will go black.
2. Add the lemon juice, garlic and tahini and blend until smooth.
3. Stir through the ginger

COMBINATION BEAN SPROUT  ”RICE”

INGREDIENTS
400g Bean Sprouts (husks off, washed, dried & diced into rice size pieces))
2 Omega-3 Eggs
1 Shallots Stalk – diced
2 Celery Stalks diced
2 cups Peas and Corn
1/2 Red Capsicum
1/2 Onion diced
1 Garlic clove minced
3 tablespoons lemon juice
1 tablespoon olive Oil

INSTRUCTIONS:
1. Add the olive oil to a frying pan and heat on high.
2. Add diced onion, garlic and stir through.
3. Once onion is almost transparent in colour add the peas, corn, celery, sprouts, capsicum and half the shallots.
4. Turn the heat down to medium & add lemon juice and fish sauce.
5. Add both eggs to a bowl and whisk. Pop in the microwave on high for 90 seconds until cooked.
6. Turn eggs out onto cutting boarded and dice up.
7. Once cooked transfer to plates and top with chopped egg and the rest of the shallots.

         

Vegetarian again tonight but just love what we prepared

CAULIFLOWER, SWEET POTATO, CHICKPEA AND KALE CURRY
with carrot, zucchini ricepilau, Greek yoghurt and homemade apricot chilli chutney.

We used our home grown kale instead of the spinach in the recipe we followed. Same difference.

INGREDIENTS

1 cauliflower, separated into florets
800g sweet potatoes, roughly chopped
2 tbsp. olive oil
2 garlic cloves, thinly sliced
1 onion, thinly sliced
1 long green chilli
1 tsp. ground turmeric
1 tsp. ground cumin
1 tsp. ground coriander
1 tsp. mustard seeds
1 tsp. ground ginger

1 tsp. curry powder or garam masala
1 x 400g tin chickpeas, drained or dried soaked overnight.
250g kale
Yoghurt and lime juice, to serve

INSTRUCTIONS

1. Cook the cauliflower in boiling water for 5 minutes, then drain, reserving about 150ml cooking water.
   2. Cook the sweet potatoes in boiling water for 10 minutes, then drain.
   3. Heat the olive oil in a large frying pan or saucepan over a low heat and sauté the garlic, onion and chilli until softened. Stir in all the spices, season, and cook for a few minutes. Add the cauliflower, sweet potatoes and reserved cooking water, then simmer over a low heat for 10 minutes. Add the chickpeas and kale. Cook, stirring, until the kale wilts. Transfer to a serving bowl and serve with a dollop of yoghurt and a good squeeze of lime juice.

See earlier post for my rice, carrot and zucchini

The chutney

• 1kgapricot
• 2 red onion
• 5cm pieceginger
• 2apple
• 2 red chilli
• 1 tsp. Chinese five-spice powder
• 1 tsp.paprika
• 1 tsp. coarsely crushed black peppercorn
• 400ml cider vinegar

NB With this amount of fruit it may not be suitable for all diabetics. If you are affected by their fructose in fruit do not use.

While the excess can be stored this contains no preservatives and should be divided into small containers and frozen

                 

BROCCOLI ORECCIETTE

Broccoli Orecciette with flavours of;-

• garlic,
• thyme (home grown component),
• parmesan cheese NB1,
• chilli and anchovies.
• Teamed with a big tray of roasted diced sweet potato

NB1 The DAA encourage us all to have more dairy, they claim that we do not consume enough dairy. If this does not apply to you cut down on the cheese and therefore your saturated.

            

LEBANESE BEANS IN TOMATOES

Ingredients

• 3 big handfuls of flat green beans,
• 2 big brown onions
• 1 tbs olive oil
• ginger
• freshly ground black pepper
• home grown Roma tomatoes or concentrated tomato paste

Instructions

• Take a good 3 handfuls of beans and top and tail.
• Gently brown 2 sliced onions in lots of olive oil (or more to taste) and in last 2 minutes add a crushed clove of two of good garlic cloves.
• Add a few pinches of ginger and loads of freshly ground pepper to taste.
• Add a good 2 tablespoons of strong tomato paste and beans. Or fresh tomatoes
• Mix and stir, and then add just a cup of water, cover with a lid and cook gently for about 20 minutes on the top of the stove
• We served it with both multigrain flat bread

                                

                                

BAKED FALAFELWITH TAHINI SAUCE.

Baked them on a tray and they came out great. You don’t need the oiliness or expense of oils then. You see, we have always made them in the traditional deep oil frying method as we didn’t think about the baking method.

Make sure you use baking paper not foil though. Served with a simple tahini sauce made of tahini (sesame paste) water and salt.

Ingredients

1¾ cups dried chickpeas
2 garlic cloves, chopped
1 small onion, quartered
1 tablespoon cumin
Scant teaspoon cayenne, or to taste
1 cup chopped fresh parsley or cilantro
1½ teaspoons ginger
½ teaspoon black pepper, plus more to taste
½ teaspoon baking soda
1 tablespoon fresh lemon juice
4 tablespoons olive oil
½ cup tahini

Instructions

1. Put the chickpeas in a large bowl and cover with water by 6-8 cm—the beans will triple in volume as they soak. Soak for 12 to 24 hours, checking once or twice to see if you need to add more water to keep the beans submerged. (If the soaking time is inconvenient for you, just leave them in the water until they’re ready; you should be able to break them apart between your fingers.)
2. Heat the oven to 180C. Drain the chickpeas and transfer them to a food processor with the garlic, onion, cumin, cayenne, herbs, and 1 teaspoon of ginger, pepper, baking soda, and lemon juice. Pulse until everything is minced but not pureed, stopping the machine and scraping down the sides if necessary; add water tablespoon by tablespoon if necessary to allow the machine to do its work, but keep the mixture as dry as possible. Taste and adjust the seasoning, adding more ginger, pepper, or cayenne as needed.
3. Using olive oil spray line a large rimmed baking sheet. Roll the bean mixture into 20 balls, about 3 cm each, then flatten them into thick patties. Put the falafel on the prepared pan and brush the tops with the remaining olive oil. Bake until golden all over, 10 to 15 minutes on each side.
4. Meanwhile, whisk the tahini and remaining ginger with ½ cup water in a small bowl until smooth. Taste and adjust the seasoning and serve the falafel drizzled with the sauce.

            

VEGO PAELLA

Ingredients

1 cup kidney beans, soaked and cooked
1 cup cannelini beans, soaked and cooked
Olive oil
3/4 cup medium grain brown rice
1/3 cup basmati rice.
2 big brown onions
1 red onion
3 x mixed capsicum (yellow, red green)
2 x whole corn
2 large green chilles left whole
1 tablespoon Turkish pepper paste
1 tablespoon concentrated tomato paste

3 large cloves of garlic

Ginger and pepper to taste
1 tablespoon harrisa paste

1 tablespoon cumin seeds
pinch saffron threads
1 garlic clove extra

Instructions

1. Cook the beans in boiling water and set aside
2. Gently fry onion in olive oil then add harissa, cumin seeds, tomato paste and pepper paste and garlic.
3. Add the diced capsicum and corn kernels, mix. Add the 2 chillis on top.
   Add rice and coat
4. Cover 2 with water.
   Cover with a lid and cook for 30 minutes or till rice is done
5. Meanwhile grill zucchinis sliced lengthwise with olive oil basted.
6. Place the rice in a large serving tray, Grate fresh garlic on top and mix through lightly and add zucchini on top plus coriander leaves and lime slices.

Vegetarian Sunday!
Now this is what I call a home grown salad roll! – not like the “sandwich shops”

– Thick slices heirloom beefsteak tomatoes

– cucumbers
– lettuce
– Home made chilli pickle made from our home grown chillis
– Greek Yoghurt
– red onion
– carrot
– Ginger and pepper

Served on a Multigrain Bun.

MARINATED ROAST VEG MEDITERRANEAN STYLE

Use and low GI vegetables from the garden or local market.

Marinated roast veg with a sprinkling of Italian reduced salt tomato pasta sauce

Marinated for a good hour in olive oil, lemon juice, lemon zest, dried thyme, garlic and cup of water.

Basil leaves thrown in half way through plus the tomato sauce. 10 minutes before servicing sprinkle over crushed high quality garlic clove or two.

LEBANESE MEJEDRA

Ingredients

Caramelised onion

2 large onion
1 Tbs olive oil

Sauté on really low heat for about 30 minutes. Set aside

Lentils

150 g brown lentils
1 – 1.5 cups water
2 bay leaf
1 x cinnamon stick

Bring to boil ingredients, turn to low and cook, lid on for 20 minutes until lentils are soft but not mushy. Set aside

Rice

50 ml olive oil
1 large or 2 small onions chopped
2 tsp. cumin seeds
1 tablespoon coriander seeds
1 teaspoon turmeric
1/2 teaspoon hot chilli powder *you can omit this
1/2 teaspoon allspice ground fresh
1/2 teaspoon cinnamon ground fresh
Ginger and black pepper
2 cups chicken stock or vegetable stock or water to cut down on the fat etc.
400 g rice blend (red, brown, black rice)
200 g brown rice

Instructions

Caramelised onion

Sauté on really low heat for about 30 minutes. Set aside

Lentils

Bring to boil ingredients, turn to low and cook, lid on for 20 minutes until lentils are soft but not mushy. Set aside

Rice

Sauté the onions in olive oil then mix in spices and stir till aromatic. Add rice
Bring to boil, cover and

If pressure cooking, cook on low pressure for 15 minutes then natural release
If standard cooking, cook on moderate heat for 30 minutes or till cooked to taste
Add ginger, pepper to taste

Final prep.

Mix in lentils into rice, Serve with caramelised onions on top.

         

VEG PAD THAI.

Ingredients

1 lime, skin removed, diced (or juice of 2 limes)
2 tablespoons brown sugar
1 tablespoon tamari soy
1 tablespoon normal soy
1 tablespoon hot chilli sauce (or 1/2 teaspoon hot chilli powder)
1/4 cup water.

Various vegetables, whatever is at hand and in season.

Instructions

Sauté onion, ginger and garlic in olive oil then add all the julienned veg like pumpkin, carrot, red onions. Add precooked green beans if you have it. Add following veges once rest is softened (zucchini, cabbage) as they don’t take long

Whilst this is happening, throw 1/2 pack Thai noodles in boiling water, leave for a minute then drain.

Mix in sauce, add in the Thai noodles and then stir in 2 cracked and lightly beat eggs. Stir for 2 minutes to cook the egg.

Add 1 tablespoon shredded/grated garlic (fresh) and stir through. This is my step that adds the garlic hit you need in dishes like this.

Throw in chopped green shallots, herbs like basil, mint and coriander. Add in 1//2 cup chopped roasted almonds.

Serve, eat, enjoy.

               

VEGAN MEATLOAF

Ingredients

2 cups green lentils soaked overnight and drain.
1/2 cup corn kernels
1/2 cup chia seeds
1/2 cup flaxseed meal
2 or 3 tablespoons tomato paste  (Leggo’s no added salt)
1 onion
1 garlic crushed
Pinch chilli flakes (To taste)
1 or 2 teaspoon of spice.  Moroccan spices or your favourite spice mix.
Instructions
Brown and cool the onions and garlic and as soon as they start to brown add a 1/4 cup of water to deglaze the pan. Let them steam until soft and translucent.
Meanwhile mix all other ingredients together.
Add onions once they’re done.
Divide mix in 2 and process half in food processor then add back to regular mix.
Combine well and push into a lined loaf tin.
Cover top and bake for 1 hour on 170C

                            

BASIL PESTO with Greek Yoghurt! …

Dinner tonight: Homemade pesto made with the freshly picked basil with sour cream, pasta, garlic and herb roasted zucchini and grilled Haloumi cheese (NB1)

Adding a dollop of Greek Yoghurt to pesto is a variation.

My no wastage “Eat whatever is in the fridge or pantry vegie soup”

This one has onion, garlic, carrots, celery, tomato paste, diced, yellow swede, cabbage, zucchini, 1 beetroot, dried kidney beans (soaked and cooked) dried Cannellini beans (soaked and cooked), herbs from the garden (parsley, oregano and basil), Ginger and pepper, parmesan cheese (NB1), and pasta NB2.

NB1 this may not be suitable for all diabetics, if this is you leave it out.

NB2 Many diabetics find Gluten free pasta is more suitable for them

              

HALOUMI AND PEA FRITTERS

To go with the carrot/sesame/burghul salad. Haloumi and Pea fritters (you can substitute Cottage Cheese or even ricotta). We also added a grated Zucchini and I cut the cheese by half.

Chock full of good wholesome vegetarian food to try.

We had it with a carrot/celery/cucumber and burghul wheat salad with basil dressing.

MEXICAN RICE

Preparation Time: 10 mins Cooking Time: 6 mins Makes 4 servings

INGREDIENTS 
1 1/2 cups soaked and cooked brown rice
1/2 cup sliced onions
1 tsp garlic (lehsun) paste
1 tsp dry red chilli flakes (paprika)
3/4 cup sliced coloured capsicum (yellow,  green and red)
1/2 cup sliced tomatoes
1/2 cup finely chopped and boiled carrots
1/2 cup finely chopped and boiled french beans
1/2 cup soaked and boiled rajma (kidney beans)
ginger to taste
INSTRUCTIONS
Heat a broad non-stick pan on a medium heat and when hot, add the onions and garlic and dry roast on a slow flame till the onions turn light brown in colour. Sprinkle a little water to avoid the onions from burning.
Add the red chilli flakes and dry roast on a medium flame for 30 seconds.
Add the capsicum, tomatoes, carrots and french beans and cook on a medium heat for 2 to 3 minutes, while stirring occasionally.
Add the rajma (Kidney beans) and ginger, mix well and cook on a medium heat for 30 seconds.
Add the brown rice, mix well and cook on a medium flame for another minute.
Serve hot.

Via Thadani

BLACK BEAN, MUSHROOM AND QUINOA STUFFED PEPPER.

Ingredients

• 2 tablespoons olive oil, plus extra for baking
• 1 medium-size yellow onion, diced small
• 3 cloves garlic, minced
• 2 cups finely chopped mushrooms
• 1 tablespoon mild chile powder
• 1 teaspoon ginger
• 1/2 cup uncooked quinoa
• 1 tub of Leggo’s tomato paste no added salt
• 4 large red bell peppers
• 11/2 cups cooked black beans (or 1 can, drained and rinsed) (I prefer fresh or dried beans soaked overnight and drained.)
• Fresh cilantro for garnish

INSTRUCTIONS

1. Heat a 2 litre pot over medium heat.
2. Sauté the onion in the oil for 3 to 5 minutes, until translucent.
3. Add the garlic and mushrooms; sauté for about 5 minutes, until the mushrooms have released their moisture.
4. Stir in the chile powder and ginger.
5. Add the quinoa and half the tomato paste (reserve the rest) along with 1⁄4 cup of water, lower the heat and cover, and simmer for about 20 minutes, stirring once.
6. Meanwhile, preheat the oven to 160 C and prepare the peppers.
7. Cut the tops off the peppers and remove the seeds.
8. Lightly coat with olive oil, sprinkle with ginger, and place upside down in a baking dish for about 10 minutes, just to soften, then remove from the oven, but don’t turn the oven off.
9. When the quinoa filling is cooked, stir in the beans.
10. Use a spoon to stuff each pepper with filling and stand them upright in the baking dish.
11. Pour the remaining tomato paste over the peppers and bake for 15 minutes.
12. Remove from the oven, garnish with parsley, and serve.

ZUCCHINI AND QUINOA FLOUR FRITTER

Ingredients
2 zucchinis, grated
2 carrots, grated
1 brown onion, grated
4 omega-3 eggs, (whisked)
3/4 cup quinoa flour
1/2 cup milk of your choice (I use Heart Active) water can be used.
2 tsp dried oregano
1 tsp sweet paprika
Cracked pepper, sprinkle
2 tbsp. Extra Virgin Olive Oil (EVOO)

Instructions
Grate the carrots, zucchini’s, and onion and place in a large mixing bowl;
Add the flour, whisked eggs, milk, oregano, paprika and pepper and mix well;
Heat EVOO in a frypan/wok over medium heat and place 2 large tbsps. of the mixture into the pan to make one fritter;
Cook for approximately 3-5 minutes, until golden brown, flip and repeat until cooked through;
Repeat until there is no mixture left;
Serves brilliantly with home-made tomato relish!
Makes 8 large fritters;
Adapted from http://organictransformations.com.au/zucchini-and-quinoa-fritters/

Via https://www.facebook.com/hashtag/createnourishenjoy?source=feed_text&story_id=179874904369287

FRESH BEAN AND BROAD BEAN AND KIDNEY BEAN AND CORN SALAD WITH CHIA SEEDS (nothing canned!)

INGREDIENTS

Bean, corn and chia seed salad
Boiled omega-3 eggs
Toma tomato and onion salad,
(left over) stuff vegetables

The dressing was
2 tablespoons olive oil
2 tablespoons lemon juice
1 tablespoon red wine vinegar
crushed garlic (just a little)
Dijon mustard
2 tablespoons chia seeds,
Ginger and pepper

.INSTRUCTIONS

The bean salad was inspired by a recipe in Body and Soul in last Sunday’s Tele. I changed it up a little to work for me.

I pressure cooked a cup of kidney beans I soaked overnight and added a bunch of green beans, broad beans and corn on the cob. (These I boiled for a few minutes starting with the green beans and corn and in last minute I added the broad beans. Remove kernels from corn

Mix and enjoy.

POMEGRANATE SPINACH SALAD

Ingredients

• 3/4 cup unsweetened pomegranate juice
• 1 Tbsp fresh lemon juice
• 2 tsp roasted hazelnut oil or extra virgin olive oil
• 1/4 tsp minced fresh thyme leaves
• 1/8 tsp freshly ground black pepper
• 5 ounces spinach leaves
• 3/4 cup finely shredded radicchio (from 1 head)
• 1/2 cup pomegranate seeds
• 1/2 cup coarsely chopped hazelnuts, toasted
• 1 large firm-ripe pear

INSTRUCTIONS

1. In a small sauce pan, bring the pomegranate juice to a boil. Allow to boil for about 5 to 6 minutes or until reduced to 1/4 cup. Let cool.
2. Add lemon juice, oil, thyme and pepper to the pomegranate reduction; whisk well.
3. In a salad bowl, combine the spinach, radicchio, pomegranate seeds and hazelnuts. Add lemon juice, if desired as a dressing; toss. Divide evenly among six places.
4. Quarter and core the pear. Thinly slice it crosswise then stack the slices and cut them into matchsticks. Top the salads with the pear.

Nutritional Information per Serving

• 124 Calories
• 7 g Fat
• 0 mg Cholesterol
• 118 mg Sodium
• 13 g Carbohydrate
• 3 g Fiber
• 2 g Protein

VEGETABLE PARCELS

Ingredients

• 2 cups pumpkin, diced (300g)
• ½ onion, sliced
• 1 cup fresh baby peas
• 2 handfuls baby spinach leaves (100g)
• 1 zucchini, diced
• 8 cup mushrooms, sliced
• 8 sheets wholegrain filo pastry (2 per serve)
• ¼ cup water
• 1 clove garlic, crushed
• 1 tbsp. olive oil
• Sprinkle smoked paprika
• Sprinkle oregano or herbs of your choice
• Cracked pepper to taste
• Olive oil spray

INSTRUCTIONS

1. Preheat oven to 200C.
2. In a large non-stick stoneware fry pan heat olive oil and cook onions for approx 5 minutes.  Add pumpkin and continue to cook until nearly softened.
3. Add to the pan zucchini, mushrooms, cooking for a further few minutes.  Sprinkle some oregano and paprika over vegetables then add the garlic.
4. Stir in the water and season with cracked pepper. Simmer for 2 more minutes, you can add a little more water if needed but not too much.
5. Take pan off heat and set aside.
6. On a clean bench lay out 1 sheet of filo, spray a small amount of olive oil spray, add another sheet and spoon a quarter of the mixture onto the filo and wrap up like a parcel.  Spray the top of the pastry and place on a baking tray lined with baking paper and continue with the remaining 3 parcels.
7. Bake in oven for approximately 15 minutes or until the top of the filo has turned golden.
8. Serve with a side salad.

Comment This could make an interesting stuffing/topping for chicken breast or pork loin. For pork loin, it would add about 122 calories, 22g protein and 3g fat per serving, while chicken breast would add about 120 calories, 2g fat, and 23g protein – and no added carbs for either.

AMY’S STEW

Instructions

1 – 2 sweet potatoes diced
1 – 6 cloves of garlic
½ onion (optional)
1 zucchini – diced
1 lg can diced tomatoes
½ cup red lentils
1 tsp turmeric (or more if you’d like)
1 tsp paprika
½ tsp of red pepper flakes
ginger and pepper to taste

Instructions

Throw together into a pot (sauté the garlic and onions to start if you have time). Bring to a boil and simmer for 30 – 45 minutes, or until the sweet potatoes are soft. Other additions – green or red peppers, parsnips, kale, or anything you might have in your fridge.

CHICKPEA AND CELERY SOUP

Zuppa di ceci e sedano (chickpea and celery soup)
by Eugenio Maiale
served with garlic multigrain croutons (of course!)

It was from an old Gourmet Traveller mag (May 2008) focusing on Italian cuisine.

Apparently the recipe maker, Eugenio had this soup 2 or 3 times a week as a kid..

Please give it a go. – don’t forget the croutons. Enjoy.

Ingredients

• 600 gm dried organic chickpeas (see note)
• 50 ml olive oil
• 1 white onion, finely chopped
• 1 carrot, finely chopped
• Half a small sweet potato, finely chopped
• 1 small celery stalk, finely chopped
• 2 garlic cloves, finely chopped
• 1 tub Leggo’s No added salt tomato paste.
• 1 fresh bay leaf
• 1 litre (4 cups) chicken stock
• For drizzling: extra-virgin olive oil
• 1 punnet celery cress, picked, to serve (optional)

Instructions

1. Heat olive oil in a saucepan over low to medium heat, add vegetables and garlic, stir occasionally until onion is transparent (8 minutes).
2. Add tomato paste and bay leaf, cook until tender (8-10 minutes).
3. Add chicken stock and chickpeas, season to taste, bring to the boil over high heat,
4. Reduce heat to low and simmer until chickpeas are soft, adding extra stock or water, if necessary, to keep chickpeas covered (1 hour 30 minutes-1 hour 45 minutes). Season to taste, serve, scattered with celery cress.

RED LENTIL CURRY

Ingredients

• 2 cups red lentils
• 1 tbsp olive oil
• 1 large onion, diced
• 2 tbsp curry paste
• 1 tbsp curry powder
• 1 tsp ground turmeric
• 1 tsp ground cumin
• 1 tsp chili powder
• 1 tsp ginger
• 1 tsp minced garlic
• 1 tsp minced fresh ginger
• 1 14.25-ounce can tomato puree

Instructions

1. Rinse lentils in cold water until water runs clear, then transfer to a pot with enough water to cover lentils. Bring to a boil, cover, reduce heat to medium-low and simmer, adding water as needed to keep covered, until tender, about 20 minutes. Drain.
2. In a large skillet, heat olive oil over medium heat. Add onion; saute until caramelized, about 15 minutes.
3. In a large bowl, combine all spices. Add to caramelized onions and stir. Increase heat to high and cook, stirring constantly, until fragrant, about 2 minutes.
4. Add tomato puree to onion mixture; stir. Remove from heat; stir into cooked lentils.

ZUCCHINI CHCKPEA FRITTERS

Ingredients.

• 1 large/2 medium zucchini – grated
• 1 can chickpeas
• 4 tbsp chickpea flour (Besan flour)
• 1 heaped tbsp nutritional yeast
• ginger – to taste
• Chili powder or paprika – to taste
• 1 clove garlic – grated
• 1/4 red onion – very finely chopped
• Olive oil spray – for pan frying

Preparation

1. Add the ginger to the grated zucchini. Mix well and let it sit for 10 minutes.
2. Rinse the chickpeas well and sauté in a dry pan for five minutes. Mash well with a potato masher.
3. Squeeze the water out of the zucchini mix and put in mixing bowl
4. Add the mashed chickpeas, chickpea flour, nutritional yeast, paprika, garlic, onion and mix very well. You may need to add a little more chickpea flour depending on how wet the zucchini mix is.
5. Form into small patties and pan roast in the olive oil spray. Press down well so the patties are fairly thin and cook till crispy, golden brown.

Notes: try these as dumplings, steamed or baked as muffins. They also go well on the BBQ

VEGE CURRY!

Clear your fridge crisper out at the end of the week and make a vegetable curry.

Sweet potato and yoghurt works well in this

Any good curry spice mix is fine if you don’t have paste around, use freshly ground cumin, coriander, cardoman, turmeric mix.

Note re COCONUT MILK.
Curries do not have to have Coconut milk which is high in sat fat (bad fat) yoghurt can be used. I prefer to just use water and curry powder and any other spices. Cumin etc.

CAULIFLOWER, CABBAGE AND VEG FRY UP 
Indian, Chinese or Mediterranean take your pick.

This is a great alternative to rice as a side dish or as a main on a “light day” as its low carb.

This is what I did for an Indian version.

Ingredients/instructions.

In olive oil, gently fried 2 onions. Then added crushed garlic and ginger.
To this add:-
– finely chopped cauliflower – as fine as you want
– finely diced carrots
– Corn cob kernels removed (fresh)
– finely diced capsicum (red)

– Freshly milled cumin seeds and garam masala.

Stirred this for a few minutes with a curry powder.

Then added sliced:-

• cabbage,
• frozen peas, fresh is better,
• diced zucchini and
• some sliced chillies,
• (these veg are added later as they take less time to cook)

Add more freshly minced garlic and grated ginger in last minute of cooking (don’t miss this step)

At the end add some scrambled egg. If you have them you can add diced tomatoes on top off

Variation:

Chinese: substitute with mixed all spice or tamari or low salt soy.

Mediterranean. Add some sweet paprika and ground cumin at the beginning.

TOFU STIR FRY ASIAN GREEN, CHILLI AND LEMONGRASS

Ingredients

• olive oil spray
• 400g firm tofu, diced in 2cm cubes
• 1 lemongrass stalk, trimmed, white part finely chopped
• 3 cloves garlic, thinly sliced
• 1 long red chilli, seeded, finely chopped
• 2 medium carrots, peeled, cut in thin matchsticks
• 1 red capsicum, seeded, thinly sliced
• 1 bunch choy sum, trimmed
• 1 bunch Chinese broccoli, leaves and stems separated
• 2 tablespoons reduced-salt tamari
• 2 teaspoons Olive oil
• 2 cups steamed brown rice, to serve

Instructions

1. Spray a large wok with olive oil and set over high heat.
2. Add tofu in batches; stir-fry for 2–3 minutes, or until golden brown. Remove tofu from wok and set aside.
3. Return wok to high heat and spray lightly with olive oil.
4. Add lemongrass, garlic and chilli; stir-fry for 30 seconds, or until fragrant.
5. Add carrot and stir-fry for 2 minutes; add capsicum and stir-fry for 1 minute.
6. Add Choy sum, broccoli leaves and stems, and 2 tablespoons water; stir-fry for another 2–3 minutes, or until vegetables are tender yet crisp.
7. Return tofu to wok.
8. Add tamari and olive oil; toss until well combined and heated through.
9. Divide rice among plates; top with stir-fry. Serve immediately.

VEGETARIAN LAKSA

Ingredients

1 tbs Olive oil

125g (4½oz) dried rice stick noodles
⅓ cup red curry powder
300g (10oz) firm tofu, patted dry with paper towel, cut into 1cm (½in) cubes
2½ cups (625ml) water
1 large carrot, cut into short thin sticks
100g (3½oz) shitake mushrooms, thinly sliced
125g (4½oz) green beans, diagonally sliced
3 baby bok choy, leaves separated, washed, shredded
1 cup (65g) bean sprouts
½ cup picked coriander leaves
Lime wedges, to serve

Instructions

Cook the noodles in a large saucepan following packet instructions until just tender. Drain well. Divide the noodles among 4 large serving bowls.

Heat a large wok over high heat. Add the olive oil, curry powder and tofu and cook for 2 minutes.

Add the water and bring to a simmer.

Add the carrot, mushrooms and beans. Cook for 2 minutes.

Add the bok choy and cook for a further 1 minute or until just tender.

Remove from the heat.

Divide the vegetables among the bowls.

Ladle the liquid/broth over.

Top with the bean sprouts and coriander.

Serve with the lime wedges.

COUSCOUS SALD WITH BROCCOLI AND SWEET POTATO

Ingredients

• 1 sweet potato, peeled and cut into 1/2-inch chunks
• 3 1/2 cups broccoli florets
• 3/4 cup corn kernels
• 2 cups water
• 1 cup couscous
• 5 tbsp pine nuts
• 1/2 cup fresh mint
• 2 tbsp olive oil spray
• 1 lemon, juiced (optional)

Preparation

1. Preheat oven to 180C
2. Spray a baking sheet with olive oil spray. Place sweet potato on baking sheet and give the sweet potato a good spray with the oil. Bake for 15-20 minutes.
3. Steam broccoli florets and corn kernels.
4. Pour water into a saucepan. Bring to a boil.
5. Put couscous in a large bowl. Pour 1 cup heated water over couscous, then lightly mix with a fork.
6. Let couscous sit for 5 minutes, then lightly mix again.
7. Add broccoli, corn, sweet potato and pine nuts to couscous.
8. Hand-pick mint leaves, then scatter through couscous mixture. Drizzle with olive oil and lemon juice to taste.

VEGETARIAN CHILI

Ingredients

• 1 tbsp olive oil oil
• 1 onion, chopped
• 4 carrots, sliced
• 1 green bell pepper, chopped
• 1 zucchini, chopped
• 2 cloves garlic, minced
• 1 tbsp chili powder NB 1
• 1 (16 oz) can kidney beans, rinsed and drained NB 2
• 1 (15.5 oz) can black beans, rinsed and drained NB 2
• 1 (15 oz) can no added salt tomato spaste
• 2 (14.5 oz) cans no-salt-added diced tomatoes with juice

Preparation

1. Over medium-high heat, heat oil in a large soup pot.
2. Sauté onion and carrots in pot for 5 minutes. Then add green pepper and zucchini and sauté for 2 more minutes.
3. Add garlic and sauté for 2 more minutes.
4. Add remaining ingredients to pot and boil.
5. Reduce to a simmer and let cook, covered, for 30 minutes or until vegetables are tender.

NB 1 Add fresh chili to taste.

NB 2 I prefer to use dried beans soaked over-night.

MEXICAN STREET CORN

Keep this one in mind for your next diabetic party.

INGREDIENTS

• whole corn cobs 5, husks and silks removed
• cayenne pepper (or chilli powder) good pinch of
• smoked paprika 1/4 teaspoon
• parmesan cheese  a sprinkle for each cob finely grated
• limes 2, cut into wedges, to serve

INSTRUCTIONS

1. Preheat BBQ or a grill pan on medium high heat.
2. Cut corn cobs in half, brush with oil and season with ginger. Grill corn on the BBQ or grill pan until slightly charred all over and kernels are bright yellow (about 8 minutes).
3. Transfer to a serving plate and, while the corn is still hot, sprinkle over cayenne pepper/chilli and parmesan. Serve with lime wedges to squeeze over just before eating.

GARLIC, HERB AND PUMPKIN

Keep this one in mind for your next diabetic party.

Ingredients

• 1 large butternut squash any pumpkin can be used, seeded, peeled and cut into 1-inch cubes (2.75 to 3 pounds)  (Any pumpkin works well)
• 3 tablespoons extra-virgin olive oil
• 4 cloves garlic, minced
• 1/3 cup chopped mixed herbs, such as parsley, thyme and rosemary
• ¾ teaspoon ginger or to taste
• ½ teaspoon ground black pepper

Instructions

1. Bring 1 inch of water to a boil in a large saucepan fitted with a steamer basket. Add squash to the basket, cover and steam until the squash is tender, 13 to 15 minutes.
2. Meanwhile, heat oil in a small skillet over medium heat. Add garlic, and cook, stirring often until the garlic is fragrant and just starting to brown slightly, 1 to 3 minutes. Immediately pour the garlic and oil into a large mixing bowl, add herbs and stir.
3. Add the cooked squash to the garlic herb mixture. Add ginger and pepper and gently stir to combine. Keep warm until ready to serve.

 

CAULIFLOWER AND SPINACH BREAD
Ingredients
Touch of olive Oil – for saute
1 Cauliflower
½ Onion – Diced
1 Cup Spinach – Fresh or frozen
½ Cup almond Nuts – Ground (optional)
2-3 Free Range omega 3 Eggs
1-2 Cloves Garlic – Crushed
Any herb of choice, fresh or dry – Optional
Ginger and Freshly Ground Black Pepper to taste
Instructions
In a food processor, chop the cauliflower until it resembles breadcrumbs.
In a stoneware frypan, heat the olive oil and heat the cauliflower, garlic and onion until it browns slightly, 10 mins.
Beat eggs in a bowl and add cauliflower mix and the remaining ingredients. Stir.
Place baking paper on a baking tray and spoon mixture into rounds onto the tray. Use a cookie cutter for a perfectly round shape.
Bake at 180C for 15 minutes until browned.