Tag Archives: Vegetable

Quinoa and Grilled Zucchini

I’ve made this recipe twice, the second time (as pictured) I had to use couscous as both my local supermarkets were out of quinoa. Quinoa is pronounced keen-wah and is actually a seed but looks a lot like couscous. Where it differs from grains is in its protein content.

The protein in quinoa is considered to be a complete protein due to the presence of all 8 essential amino acids. Some types of wheat come close to matching quinoa’s protein content, but grains such as barley, corn, and rice generally have less than half the protein of quinoa. (From All About Quinoa)

I really like this dish, even though I don’t care for lime/lemon, yoghurt or coriander in isolation. I’m glad I tried it (thanks Eve!), it’s now a regular dish in my lunch bag. I added broccoli for extra-super-good nutritional value.

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Lentil and Broccoli Salad

We need more legumes in our lives. Eat legumes with grains to create a complete protein.* Complete proteins occur naturally in meat and eggs, etc., but most beans, veggies, grains and the like contain incomplete proteins. Some cultures have been combining legumes and grains for centuries: like beans and corn in Mexico, dahl and rice in India and tofu and rice in Japan.

Lentil and Broccoli Salad
You could alter this recipe in so many ways, according to your tastes and what is in season.

Rinse and drain a can of lentils. Pop the lentils in a bowl with one tablespoon olive oil and two tablespoons balsamic vinegar. Mix it all up so the lentils are coated.

Cut up about 500g broccoli and cook in boiling water for a few minutes, until tender but still pretty firm. Drain.

In a little olive oil, saute a chopped onion, crushed clove of garlic and a chopped red chilli in a big pan or wok for 2 minutes. Add some chopped spinach, saute until wilted. Put the broccoli into the pan for a minute or two to make sure it’s still warm.

Remove pan from heat and combine the broccoli mixture with the lentils. Mix it all up, season if you wish, and serve.

*I’m not a doctor, dietitian or nutritionist – I’m just interested in food and nutrition. And in eating cupcakes.

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Spinach and Cheese Pie

This was a throw-things-together-and-see-what-happens pie. Turned out well! I sauteed one 250g packet frozen spinach with some chopped leek, then mixed it with two 250g tubs of light/low-fat ricotta, a  little grated Parmesan, whatever was left of a packet of grated mozzarella (about 250g), two lightly beaten eggs and some pepper. Baked it puff pastry for about 40 minutes. With the leftover cheese mixture I made “rolls” and baked them for about 25 minutes.

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Potato and Leek Soup

Potato and Leek Soup
Adapted from recipe in Woman’s Day magazine, July 2009

Ingredients

1/2 bulb garlic, chopped
4 large potatoes, peeled and chopped
1 leek, trimmed, washed and sliced
2 bay leaves
6 cups stock or water
1/2 cup low fat milk
1/4 cup snipped chives
low-fat yoghurt, to serve (if desired)

Method

Saute garlic, add potatoes, leek and bay leaves. Cook, stirring, 2 minutes.
Pour in stock.
Bring to boil on high. Reduce heat to low, simmer 20-25 minutes or until tender.
Remove bay leaves.
Puree in batches. Stir in milk and chives. Reheat.

Serve.

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Green Velvet Soup

Not to be confused with this green velvet. This funny-looking soup is actually tasty and a great way to add vegies to your diet. The soup is basically pure veg!

Green Velvet Soup
Makes about 2 1/2 quarts
From pcrm.org (recommended by my doctor!)

This beautiful soup provides an abundance of nourishing green vegetables.

1 onion, chopped
2 celery stalks, sliced
2 potatoes, scrubbed and diced
3/4 cup split peas, rinsed
2 bay leaves
6 cups water or vegetable broth
1 medium zucchini, diced
2 medium stalks broccoli, chopped
1 6-ounce bag prewashed spinach
1/2 teaspoon basil
1/4 teaspoon black pepper
1/2-1 teaspoon salt

Place onion, celery, potatoes, split peas, and bay leaves in a large pot. Add water or broth and bring to a simmer. Cover and cook until peas are tender, about 45 minutes.

Remove bay leaves. Add zucchini, broccoli, spinach, basil, and black pepper. Simmer until broccoli is just tender, about 10 minutes.

Transfer to a blender in several small batches and blend until completely smooth, holding the lid on tightly. Return to pot and heat until steamy. Add salt to taste.

Per 1-cup serving: 107 calories; 6 g protein; 21 g carbohydrate; 0.5 g fat; 4 g fiber; 124-248 mg sodium; calories from protein: 22%; calories from carbohydrates: 74%; calories from fats: 4%.

Recipe from Healthy Eating for Life for Cancer by Vesanto Melina, M.S., R.D.

 

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Pea and Parmesan Soup

 

Note: Karla tells me this a modified Nigella Lawson recipe.
I think it’d be fine without the butter.

This is turning into the winter of soup in Katie’s Kitchen. I’ve never been a big fan of soup, but having said that I probably haven’t tried more than three or four varieties until now. I guess too many bowls of Campbell’s Tomato Soup when I was young turned me off the dish in general (sorry Andy).

This soup isn’t my favourite (not the biggest Parmesan fan) but it sure is flavourful and if you like Parmesan cheese you’ll love this. Don’t let the green colour put you off!

Thanks to my co-worker Karla for the recipe. I wonder where it is from originally?

Bake a bulb of garlic wrapped in foil for an hour. (Chop the top off first)

Cook a 500g bag of baby peas.

Put drained peas into blender. Add 25g butter, 25g grated Parmesan and 300ml stock. Squeeze garlic into mixture. Puree, warm and eat.

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Vegan Carrot Soup

No, I’m not “turning vegan”. Just exploring new ways of eating, cooking and maintaining a balanced diabetes-friendly diet. This soup recipe comes from a book my (vegan) friend Melissa lent (meat-eater) me. It’s simply and tasty. The “creamy” part is the soy milk. The jury is out for me on whether soy milk is good for you, bad for you or ok in moderation. There’s plenty of pros and cons to be found online. Just goggle “soy milk health”. For now I’ll stick to baking with soy milk sometimes and eating it with my oats occasionally.

The jist of the recipe is:

Chop 6-8 organic, unpeeled carrots and 1 onion.
Saute them in 2 tablespoons oil in large saucepan until onion is translucent.
Add 4 cups vegetables stock. Simmer 15 minutes.
Remove half the vegetable and some of the liquid, place in blender with 1 cup soy milk, 1 tablespoon soy sauce and 1 tablespoon chopped dill. Blend until smooth. Return mixture to saucepan.
Stir and serve.

 

 

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Zucchini Slice

To five whisked eggs add – 2 grated zucchinis, diced onion, can of corn kernels (drained), 1 cup self-raising flour, salt and pepper to taste, 1 cup grated cheese and 1/4 cup oil (and whatever else you like!).

Bake in a square pan 30-45 mins or until firm at about 180 degrees Celsius. Serve warm or cold. It’s firm enough to be served as finger food.

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