1

SOME VEGETARIAN RECIPES

VEGETABLES AS STARTERS

1. 2. 3. 4. 5.

GARLIC BLACK MUSHROOMS ROASTED PEPPER GAZPACHIO ROASTED VEGETABLE SOUP SOUP DE FRANCE TOMATO SWEET PEPPER SOUP

VEGETABLES AS ACCOMPIAMENTS AND SIDE DISHES

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16. 17. 18.

MARROWS AND SUNDRIED TOMATO ROASTED AUBERGINE ROASTED PEPPER MEDLEY ST FRANCIS BUTTERNUT TWO BEANS & A PEA SALAD ARTICHOKE & WALNUT SALAD ASPARAGUS WITH SESAME SEEDS BABY MARROW ALMANDINE BEETROOT AND ORANGE SALAD BROCCOLI AND MUSHROOM SALAD BUTTERNUT, TOMATO & CORIANDER SALAD ROASTED BUTTERNUT SALAD CABBAGE & BEAN COLESLAW MANGETOUT AND BABY CORN SALAD SPINACH AND BILTONG SALAD WITH A CHILLI MARMALADE DRESSING SPINACH SALAD & YOGHURT DRESSING SUNDRIED TOMATOES, AVOCADO PEAR AND CUCUMBER WITH A LEMON DILL DRESSING TOMATO, AVOCADO & BASIL SALAD

VEGETARIAN MEALS

1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14.

BEAN MOUSSAKA BOTTOMLESS SPINACH AND LENTIL TART BUTTERNUT AND VEGETABLE LOAF DELHI VEGETABLES WITH CASHEW NUTS CHEESY MARROW OMLETTE CHICK PEA FLAPJACKS SWINDLERS SOUFFLE VEGETARIAN CASSEROLE VEGGIE NUT CASSEROLE VEGETARIAN COTTAGE PIE STROGANOFF A LA SOYABEAN TOFU STIRFRY TOMATO TOFU CHINESE TOFU

VEGETABLES AS STARTERS

GARLIC BLACK MUSHROOMS

Serves 4-6 Ingredients 4-6 Large Black mushrooms 2.5ml Mixed herbs 10ml crushed Garlic 15ml Olive oil 5ml Grated Parmesan cheese Method 1. 2. 3. 4. 5. 6. 7. Clean mushrooms and place onto the shiny side of a piece of tin foil. Mix the herbs, garlic and olive oil together. Drizzle the oil mixture over the mushrooms. Sprinkle the parmesan cheese over the top. Fold the tin foil over the mushrooms. Baked in a preheated oven at 180C for 10-15 minutes. Serve immediately.

Nutritional Analysis per serving: Energy: 169kJ Protein: 1.9g Total Fat: 2.8g Saturated Fat: 0.7g Monounsaturated Fat: 1.7g Polyunsaturated fat: 0.3g Cholesterol: 2mg Carbohydrate: 1.9g Sugar: 0.0g

Nutrition fact: Mushrooms are a good source of potassium. Potassium is important for maintaining normal fluid balance in the body. It also promotes cellular growth thus during times of muscle growth it is important to ensure a good supply of potassium in the diet.(6,8) GI: Low

ROASTED PEPPER GAZPACHIO

Serves 4-6 Ingredients 1 Large Red Pepper 1 Large Green Pepper 1 Large Yellow Pepper 15ml Olive oil 1 Large onion 2.5ml Cumin seeds 500ml Chicken stock Method 1. 2. 3. 4. 5. 6. 7. 8. Deseed the peppers and cut into large chunks. Peel the onion and cut in half through the stalk. Separate the onion segments and place with the peppers on a roasting tray. Sprinkle the cumin seeds and olive oil over the pepper and onions. Toss to coat well with oil. Place under the grill. Cook for a few minutes- or until the peppers are blistered. Allow peppers to cool and place in a food processor to puree add chicken stock 9. Heat through and if necessary more liquid may be added i.e. water. 10. Serve with a sprig of coriander as garnish.

Nutritional Analysis per serving: Energy: 153kJ 0.6g Protein: Total Fat: 2.1g Saturated Fat: 0.3g Monounsaturated Fat: 1.5g Polyunsaturated fat: 0.2g Cholesterol: 0mg Carbohydrate: 3.5g Sugar: 0.0g

Nutrition Fact: The vitamin C content of this soup is far more superior that that of an orange. The vitamin C content per 100g of Peppers is 123mg compared to the mere 53mg found per 100g of orange. Forget Chicken soup for colds and flu this one comes out tops.(6)

GI: Low

ROASTED VEGETABLE SOUP

Serves 4-6 Ingredients 1 Large Butternut, peeled & diced 1 Large Onion, chopped 6 Baby Marrow, sliced 15ml Olive oil 2 large black mushrooms 1 Doyle Pack Sundried tomatoes in vinaigrette, drained 10ml French provinal herb mix 500ml Chicken stock Method 1. 2. 3. 4. 5. Placed diced vegetables in a roasting pan and toss in olive oil. Sprinkle with herbs Roast at 220C for 45 minute to 1 hour. Place roasted vegetables into a pot and add Stock. Bring to a boil and puree to desired consistency using a hand held blender. Add water according to desired consistency.

Nutritional Analysis per serving: Energy: 308kJ Protein: 2.5g 4.0g Total Fat: Saturated Fat: 0.6g Monounsaturated Fat: 2.4g Polyunsaturated fat: 0.6g Cholesterol: 0.0mg Carbohydrate: 6.0g Sugar: 0.0g

Cooking tip: You could also make this soup using any left over roasted vegetable combinations. GI: Low

SOUP DE FRANCE
Serves 4 Ingredients 1-2 sticks of Celery 3 large tomatoes Chopped onion 5ml Garlic, crushed 10ml Olive oil Mixed herbs, to taste 375-500ml chicken or vegetable stock Salt and pepper, to taste Method 1. Process celery in a food processor or blender. 2. Peel and chop tomatoes. 3. Saute onion, celery, garlic and tomatoes in oil for 5 minutes. 4. Add herbs, stock and seasoning. 5. Simmer for 45 minutes to an hour. Nutritional Analysis per serving: Energy: 134kJ Protein: 0.6g Total Fat: 2.2g Nutrition fact: Celery contains an antiinflammatory agent which has been found 0.3g Saturated Fat: to alleviate the painful symptoms of gout Monounsaturated Fat: 1.5g caused by the build-up of uric acid crystals Polyunsaturated fat: 0.3g in the joints (9) Cholesterol: 0mg Carbohydrate: 2.1g GI: Low 0.0g Sugar:

TOMATO SWEET PEPPER SOUP

Ingredients 4 large sweet red peppers 1 medium-sized onion 5ml Olive oil 700ml chicken stock 300ml tomato juice Salt, freshly ground black pepper Fresh Coriander to garnish Swirl of yoghurt to garnish Method 1. Put the peppers under a grill, a few inches from the heat, and grill them, turning them from time to time, until they are blackened and blistered all over. 2. Remove from the oven and put them into a plastic bag. 3. Close the bag, and leave them for about 20min 4. Remove the peppers from the bag and rinse to remove the skins. 5. Remove the stem and seeds. 6. Chop peppers coarsely in a food processor or blender. 7. Chop the onion and saute in a little oil 8. Add the sauted onion to the blender or food processor (a blender will give a smoother texture) and puree with a little of the chicken stock. 9. Transfer the puree to a saucepan, add the rest of the stock and the tomato juice. 10. Season it to taste with salt and pepper and simmer, covered, for 10min. 11. Serve garnished with fresh coriander. Nutritional Analysis per serving: Energy: 261kJ Protein: 2.2g Cooking Tip: If tomato juice is not available Total Fat: 2.1g tomato cocktail may also be used. Whole Saturated Fat: 0.3g peeled tomatoes may also be pureed and used Monounsaturated Fat: 1.0g as an alternative. Polyunsaturated fat: 0.4g Cholesterol: 0mg GI: Low Carbohydrate: 8.8g Sugar: 0.0g

VEGETABLES AS SIDE DISHES

MARROWS AND SUNDRIED TOMATO

Serves 4-6 Ingredients 6 small yellow patty pans 6 small baby marrows sliced 1 Packet of sundried tomatoes in olive oil 6 Fresh basil leaves Method 1. 2. 3. 4. 5. Clean and prepare patty pan and baby marrows. Place in a roasting pan. Pour over the sundried tomatoes and oil. Finely chop basil and mix into vegetable mixture. Roast in a preheated oven at 200C for 25 minutes.

Nutritional Analysis per serving: Energy: 218kJ Protein: 1.1g Total Fat: 4.2g Saturated Fat: 0.6g Monounsaturated Fat: 3.0g Polyunsaturated fat: 0.4g Cholesterol: 0mg Carbohydrate: 1.9g 0.0g Sugar:

Cooking tip: Larger quantities of this dish may be made and leftovers may be used as a cold side salad.

GI: Low

ROASTED AUBERGINE
Serves 4-6 Ingredients 2 Large Aubergines (Brinjal) Method 1. Place the whole washed brinjals in the oven at 180C for 40 minutes. 2. Slice and serve as a side dish to your main meal. Nutritional Analysis per serving: Energy: 121kJ Protein: 0.8g Total Fat: 0.2g Saturated Fat: 0.0g Monounsaturated Fat: 0.0g Polyunsaturated fat: 0.1g Cholesterol: 0mg Carbohydrate: 3.6g 0.0g Sugar:

Cooking tip: Older aubergines may need to be salted to draw out excess of the bitter juices prior to cooking. In this case it would be advisable to slice the Aubergines and roast them in slices. GI: Low

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Roasted Pepper Medley

Serves 4-6 Ingredients 1 Large Red Pepper 1 Large Green Pepper 1 Large Yellow Pepper 1 large onion 15ml Olive oil 2.5ml Cumin seeds Method 1. 2. 3. 4. 5. 6. 7. Deseed the peppers and cut into large chunks. Peel the onion and cut in half through the stalk. Separate the onion segments and place with the peppers on a roasting tray. Sprinkle the cumin seeds and olive oil over the pepper and onions. Toss to coat well with oil. Place under the grill. Cook for a few minutes- or until the peppers are blistered.

Nutritional Analysis per serving: Energy: 153kJ Protein: 0.6g Total Fat: 2.1g Saturated Fat: 0.3g Monounsaturated Fat: 1.5g Polyunsaturated fat: 0.2g Cholesterol: 0mg Carbohydrate: 3.5g Sugar: 0.0g

Cooking tip: Making larger quantities of this dish is useful and then they can be made into the soup on pg.. GI: Low

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ST FRANCIS BUTTERNUT
Serves 4-6 Ingredients 1 Large Butternut (150g) 1 Large Sweet Potato (150g) 1 large onion 15ml Olive oil 5ml Crushed Garlic 60ml lemon juice Method 1. 2. 3. 4. 5. 6. Peel and dice the butternut and sweet potato. Chop the onion finely. Place into a roasting pan. Mix the garlic, olive oil and lemon juice together. Sprinkle over the sweet potato and butternut. Roast in a preheated oven at 200C for 45 minutes.

Nutritional Analysis per serving: Energy: 277kJ Protein: 1.0g Total Fat: 2.3g 0.3g Saturated Fat: Monounsaturated Fat: 1.5g Polyunsaturated fat: 0.3g Cholesterol: 0mg Carbohydrate: 9.7g Sugar: 0.0g

Nutrition fact: Sweet potato has a lower glycaemic index than regular potatoes. They are thus a better choice of starch in order to control blood sugar regulation.(1,14)

GI: Low

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TWO BEANS & A PEA SALAD

Serves 6-8 Ingredients 200g Fresh Green beans 200g Fresh Peas (after hulling) 4tsp. Olive oil 2tsp. Cider vinegar 1tsp. Garlic salt tsp Black pepper to taste 1 heaped Tbs. Chopped parsley 1 Tin (275g) Red kidney beans, drained Method 1. Slice the green beans (lengthwise or crosswise, depending on size of bean and personal preference) and cook until just tender. 2. Cook the peas until tender. 3. Drain and cool both. 4. In a small bowl or cup mix together the oil, vinegar, garlic salt, pepper and parsley. 5. Drain the Red kidney beans and put them in a bowl. 6. Add the peas and green beans. 7. Spoon the dressing over them and mix thoroughly. Nutritional Analysis per serving: 347kJ Energy: Protein: 4.3g 2.3g Total Fat: 0.3g Saturated Fat: Monounsaturated Fat: 1.5g Polyunsaturated fat: 0.3g Cholesterol: 0mg Carbohydrate: 8.5g Sugar: 0.0g

Cooking tip: You could substitute the tinned beans for dried ones but you should soak them over night and then boil them for 15 minutes after which they should be left to simmer for an hour or more until they are soft and cooked through.

GI: Low

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ARTICHOKE & WALNUT SALAD

Serves 4-6 Ingredients 1 tin Artichoke hearts cucumber a green pepper 1 butter lettuce, broken leaves cup chopped walnuts/pecan nuts 1-cup button mushrooms 2 tsp olive oil 2 tsp lemon juice Method 6. Wash all ingredients well. 7. Arrange lettuce on a plate and top with sliced cucumber, green pepper and mushrooms. 8. Top with artichoke hearts. 9. Mix olive oil and lemon juice together and sprinkle over the salad. 10. Sprinkle with chopped walnuts/pecan nuts. Nutritional Analysis per serving: Energy: 321kJ Protein: 1.9g Total Fat: 6.1g Saturated Fat: 0.6g Monounsaturated Fat: 4.0g Polyunsaturated fat: 1.2g Cholesterol: 0mg Carbohydrate: 4.1g Sugar: 0.0g

Nutrition fact: Walnuts are a rich source of essential fatty acids, which are vital for normal tissue growth and development.(9)

GI: Low

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ASPARAGUS WITH SESAME SEEDS

Serves 4-6 Ingredients 500g Fresh asparagus tips 1 Tbs Sesame oil 6 Spring onions Zest of a small lemon 1 Tbs lemon juice Salt & Pepper to taste tsp Cayenne Pepper 1 Tablespoon of Sesame seeds Method 1. Wash asparagus. Cook in boiling salted water for 5 minutes or until tender. 2. Drain well. 3. Saut chopped spring onions in sesame oil; add lemon zest and lemon juice then asparagus. 4. Toss lightly with salt, pepper and cayenne pepper. 5. Place on plates and sprinkle with sesame seeds. Garnish with lemon wedges and parsley. Nutritional Analysis per serving: Energy: 232kJ Nutrition fact: Asparagus is both mildly Protein: 3.2g laxative and a diuretic. It should be Total Fat: 3.4g avoided by gout sufferers due to its high Saturated Fat: 0.5g purine content.(9) Monounsaturated Fat: 1.9g Polyunsaturated fat: 0.8g Cholesterol: 0.0g GI: Low Carbohydrate: 3.3g Sugar: 0.0g

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BABY MARROW ALMANDINE

Serves 4 -6 Ingredients 4-6 large Baby marrow 25g Almonds 1 Small onion 1 Small tomato, skinned 1tbs. Basil 25g Fresh Rye breadcrumbs 2tsp. Canola oil 50g Mushrooms Salt and pepper to taste Method 1. Parboil the baby marrows whole for a few minutes, then cut it in half Lengthwise and scoop out and set aside the flesh and seeds. 2. Mince the onion, basil and mushrooms and fry in the oil until tender. 3. Crush the nuts; mix with the breadcrumbs and place under the grill turning frequently, until toasted. 4. Combine the breadcrumb mixture and mushroom mixture with the chopped marrow flesh and the tomato, which has been skinned and chopped. 5. Add seasoning to taste. 6. Place in the narrow cavity of the marrow. 7. Bake in a moderate oven at 180 for 30 minutes. Nutritional Analysis per serving: Energy: 249kJ Nutrition fact: Onions appear to contain a 1.8g Protein: substance that prevents the formation of blood clots and also may increase the rate at Total Fat: 4.6g which they are broken down.(9) Saturated Fat: 0.6g Monounsaturated Fat: 3.2g Polyunsaturated fat: 0.8g Cholesterol: 0.0mg GI: Low Carbohydrate: 2.0g Sugar: 0.0g

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BEETROOT AND ORANGE SALAD

Serves 4-6 Ingredients 200g Fresh beetroots 2 large navel oranges 100ml orange liquifruit tsp Ginger pulp Method 1. 2. 3. 4. 5. Wash and boil fresh beetroot until tender. Dice beetroots once cooled and place into a serving bowl. Peel and skin segments of orange. Add to beetroot. Mix orange juice and ginger and pour over beetroot and oranges. Toss and serve as a side salad to main meal.

Nutritional Analysis per serving: Energy: 287kJ Protein: 1.1g Total Fat: 0.1g Saturated Fat: 0.0g Monounsaturated Fat: 0.0g Polyunsaturated fat: 0.0g Cholesterol: 0mg Carbohydrate: 10.8g 0.0 Sugar:

Nutrition fact: Beetroot contains high levels of potassium which helps to maintain normal blood pressure and nerve function.(6,8,9)

GI: Low

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BROCCOLI AND MUSHROOM SALAD

Serves 4-6 Ingredients 200g Broccoli Florets 200g sliced button mushrooms 2 spring onions 2 Tbs Helmanns lite mayonnaise 80ml Plain fat free yoghurt 5 ml Honey tsp Celery salt 2 chopped Gherkins 2 tsp Paprika 2 Tbs Roasted Almond flakes Method 1. Wash and place broccoli and mushrooms in serving bowl. 2. Finely slice spring onions. 3. Mix mayonnaise, yoghurt, honey, celery salt, gherkins and paprika in a small bowl. 4. Pour mayonnaise mixture over the broccoli mixture and toss. 5. Top with roasted almond flakes. 6. Serve as a side salad to main meal. Nutritional Analysis per serving: 346kJ Energy: Protein: 4.5g 3.4g Total Fat: 0.3g Saturated Fat: Monounsaturated Fat: 1.4g Polyunsaturated fat: 0.6g Cholesterol: 1mg Carbohydrate: 8.2g Sugar: 2.6g

Nutrition fact: The deeper the colour of the broccoli the higher the nutritional value. Broccoli also contains good sources of phytochemicals which prevent carcinogenic damage to the DNA thereby reducing the risk of cancers development(8,9) GI: Low

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BUTTERNUT, TOMATO & CORIANDER SALAD

Serves 4-6 Ingredients 200g Steamed butternut still firm 65ml Pinenuts 1 small bunch fresh Coriander Dressing: 1 small onion, pureed 65ml tomato puree 45ml Apple cider vinegar 10ml Sugar 2ml salt 2 sticks of celery, finely chopped 5ml French mustard 125ml canola oil Method 1. Cut butternut into cubes and steam until cooked through but still firm. 2. Allow to cool and toss in pinenuts and roughly chopped coriander. 3. Blend all ingredients for dressing together in food processor and pour over butternut. Nutritional Analysis per serving: Energy: 1085kJ Protein: 2.2g Total Fat: 25.3g Saturated Fat: 3.5g Monounsaturated Fat: 17.4g Polyunsaturated fat: 3.3g Cholesterol: 0mg Carbohydrate: 7.1g Sugar: 2.0g

Cooking tip: This dish made a while before being served allows the dressing to really flavour the butternut.

GI: MODERATE

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ROASTED BUTTERNUT SALAD

Serves 4-6 Ingredients 200g diced butternut 1 Tbs Olive oil tsp Cinnamon spice Method 1. 2. 3. 4. 5. Wash and dry butternut. Toss in olive oil and place in roasting pan. Roast in a preheated oven at 180C until tender and browned. Allow to cool. Sprinkle with cinnamon and place in serving dish. Serve as a side salad to main meal.

Nutritional Analysis per serving: Energy: 142kJ Protein: 0.4g Total Fat: 2.2g Saturated Fat: 0.3g Monounsaturated Fat: 1.5g Polyunsaturated fat: 0.3g Cholesterol: 0mg Carbohydrate: 2.7g 0.0g Sugar:

Nutrition fact: Butternut like pumpkin is a good source of beta-carotene which is an antioxidant that helps prevent free radical damage that may lead to cancers.(8,12)

GI: Low

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COLESLAW with a YOGURT DRESSING

Serves 4-6 Ingredients 200g cabbage 1tbs. Finely minced onion 2 Medium carrot, peeled and coarsely grated 1tbs. Raisins 2 Small Granny smith apples Method 6. Grate cabbage and carrot coarsely, chop apple finely. 7. Combine all ingredients and serve. Dressing cup (125ml) (GERO fat free plain yoghurt cup (125 ml) lite mayonnaise tsp mustard Pinch of salt and pepper Mix all ingredients together Nutritional Analysis per serving: Energy: 370kJ Protein: 2.6g Total Fat: 0.5g Saturated Fat: 0.1g Monounsaturated Fat: 0.0g Polyunsaturated fat: 0.2g Cholesterol: 0.0mg Carbohydrate: 17.9g Sugar: 1.9g

Cooking tip: For an additional variety try Chinese cabbage instead of the normal everyday cabbage.

GI: Low

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MANGETOUT AND BABY CORN SALAD

Serves 4-6 Ingredients 200g Mangetout 200g baby corn 1 Tbs Sesame seeds 2 Tbs Olive oil 1 Tbs White wine vinegar Method 1. 2. 3. 4. Wash mangetout and corn in salted water and rinse. Place in serving dish. Sprinkle sesame seeds and toss in the olive oil and white wine vinegar. Serve as a side salad to main meal.

Nutritional Analysis per serving: Energy: 365kJ Protein: 3.8g Total Fat: 1.7g Saturated Fat: 0.3g Monounsaturated Fat: 0.6g Polyunsaturated fat: 0.8g Cholesterol: 0mg Carbohydrate: 13.0g 0.0g Sugar:

Nutrition fact: Sesame seeds contain both vitamin E and calcium.(6,12)

GI: Low

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Spinach and biltong salad with a chilli marmalade dressing

Serves 4-6 Ingredients 200g Fresh baby spinach 100g Asapargus tips, blanched 100g Rosa tomatoes, quartered 100g sliced beef biltong 1 Tbs Orange marmalade tsp Ginger spice 1 tsp sweet chilli sauce 50ml orange liquifruit 1 tsp Olive oil Method 1. 2. 3. 4. 5. Wash and finely chop spinach leaves. Place into a serving bowl with asparagus and tomatoes. Sprinkle with biltong slices. Mix marmalade, chilli, ginger, olive oil and orange juice. Pour over salad. Toss and serve as a side salad to main meal or even as a complete meal.

Nutritional Analysis per serving: Energy: 363kJ Protein: 9.9g Total Fat: 2.3g Saturated Fat: 0.7g Monounsaturated Fat: 1.2g Polyunsaturated fat: 0.2g Cholesterol: 27mg Carbohydrate: 5.9g Sugar: 3.2g

Nutrition Fact: The myth behind spinach being a good source of iron arose out of a mathematical error by the analyst calculating the iron content of spinach. The decimal point was incorrectly placed leading people to believe that it contained 10 times as much iron as it really did.(9,19)

GI: MODERATE

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SPINACH SALAD & YOGHURT DRESSING

Serves 6 Ingredients 150g fresh spinach 1 Small red pepper 150g Fat free plain yoghurt 1tsp. Garlic salt tsp Freshly ground black pepper 2tbs. Salad sprinkles (either onion flakes or Seed sprinkles)

Method 1. Wash the spinach thoroughly, dry it (a salad spinner is very useful for this), And shred it coarsely. 2. Slice the pepper into thin strips. 3. Mix together the yoghurt, garlic salt and pepper. 4. Pour over the spinach and red pepper and mix thoroughly. 5. Sprinkle with the salad sprinkles. Nutritional Analysis per serving: Energy: 104kJ Protein: 2.4g Total Fat: 0.2g Saturated Fat: 0.1g Monounsaturated Fat: 0.0g Polyunsaturated fat: 0.1g Cholesterol: 1mg Carbohydrate: 3.3g Sugar: 0.0g

Nutrition fact: Spinach is a useful source of folate, which should be eaten during pregnancy to help prevent spina bifida.(6,8,9)

GI: Low

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SUNDRIED TOMATOES, AVOCADO PEAR AND CUCUMBER WITH A LEMON DILL DRESSING
Serves 4-6 Ingredients 200g sun dried tomatoes in olive oil 1 medium sized avocado pear an English cucumber 2 Tbs lemon juice 1 Tbs chopped dill 1 Tbs Olive oil Black pepper to taste Method Place sundried tomatoes in a serving dish. Peel and dice avocado pear. Cut cucumber into 2-inch segments and slice julienne style. Sprinkle chopped dill over sundried tomato, add avocado pear and cumber to serving dish. 5. Grind black pepper over the dish. Drizzle with olive oil and lemon juice. Toss. 6. Serve as a side salad to main meal. Nutritional Analysis per serving: Energy: 310kJ 1.1g Protein: Total Fat: 6.5g 1.0g Saturated Fat: Monounsaturated Fat: 4.3g Polyunsaturated fat: 0.8g Cholesterol: 0mg Carbohydrate: 3.0g Sugar: 0.0g 1. 2. 3. 4.

Nutrition fact: Avocado Pears have a high monounsatuated fatty acid content which aids in adding fluidity to cell membranes thereby reducing insulin resistance, cholesterol and blood pressure. (1,6,8)

GI: Low

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TOMATO, AVOCADO & BASIL SALAD

Serves 4-6 Ingredients 3 Plum tomatoes, sliced 1 small Avocado, sliced 1 small bunch of fresh Basil 1 Tbs Olive oil 1 Tbs Lemon juice Method 1. Arrange tomato and avocado in alternating slices. 2. Finely chop the fresh basil and sprinkle over the tomato and avocado. 3. Drizzle with olive oil and lemon juice. Nutritional Analysis per serving: Energy: 282kJ Protein: 0.9g Total Fat: 5.8g Saturated Fat: 0.9g Monounsaturated Fat: 3.8g Polyunsaturated fat: 0.7g Cholesterol: 0.0g Carbohydrate: 3.2g Sugar: 0.0g

Cooking tip: Vine tomatoes may be substituted for the plum tomatoes if availability is a concern. GI: Low

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VEGETARIAN MEALS Bean Moussaka

Serves 4-6 Ingredients 30ml Olive oil 2 small Aubergine, thinly sliced 1 medium onion, chopped 1 x 400g can Tomato & Onion mix(drained) 15ml Tomato Puree 2 Eggs, beaten 250ml Fat free plain yoghurt 1 x 400g can red kidney beans, drained 5ml Nutmeg Method 11. Heat the oil; pan fry aubergine until soft and brown. Remove and brown the onion. 12. Mix tomato & onion with tomato puree. 13. Beat eggs and yoghurt together. 14. Layer the brinjal, beans, tomato mixture and top with Egg mixture. 15. Bake at 180C for 45minutes. 16. Sprinkle with nutmeg and serve. Nutritional Analysis per serving: Energy: 911kJ Protein: 11.4g Total Fat: 7.8g Saturated Fat: 1.5g Monounsaturated Fat: 4.6g Polyunsaturated fat: 1.0g Cholesterol: 85mg Carbohydrate: 19.3g Sugar: 0.0g Serves 1 Ingredients 5ml Olive oil small Aubergine small onion, chopped 80ml Tomato & Onion mix(drained) 5ml Tomato puree 1 Eggs, beaten 30ml Fat free plain yoghurt 60g can red kidney beans, drained Pinch of Nutmeg

Nutrition fact: Eggs are an excellent source of vitamin B12 which is essential for the nervous system. Eggs are an important source of this vitamin especially for vegetarians.(6,8)

GI: LOW

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BOTTOMLESS SPINACH AND LENTIL TART

Serves 6 Ingredients 125ml Red lentils 300g Fresh Spinach 1 Onion, finely chopped 5ml crushed Garlic 15ml Canola Oil 2 Eggs 65ml Low fat milk 125ml Fat free cottage cheese 5ml Curry powder (strength of preference) 2.5ml Salt 15ml Sesame seeds 15ml grated Mozzarella cheese Serves 1 Ingredients 20g Red lentils 50g Fresh Spinach Onion, finely chopped 1ml crushed Garlic 2.5ml Canola Oil 1 Egg 10ml Low fat milk 20g Fat free cottage cheese 1ml Curry powder (strength of preference) A Pinch of Salt 2.5ml Sesame seeds 2.5ml grated Mozzarella cheese

Method 1. Cook lentils in boiling water for 15 minutes or until tender, drain well and mash lightly. 2. Trim and wash spinach. 3. Shred the spinach and cook in a pan for 5 minutes. Drain well. 4. Gently fry onion and garlic in canola oil until soft. 5. Beat eggs, milk, cottage cheese, curry and salt together. Add onion mixture, lentils and spinach and mix together. 6. Pour into pie dish and sprinkle with sesame seeds & Mozzarella. 7. Bake at 200C for 20-30 minutes until filling set and cheese is golden. Nutritional Analysis per serving: Energy: 659kJ Protein: 12.7g Total Fat: 6.6g Saturated Fat: 1.8g Monounsaturated Fat: 3.0g Polyunsaturated fat: 1.1g Cholesterol: 76mg Carbohydrate: 9.7g Sugar: 0.0g

Nutrition fact: This recipe is not advisable for somebody who is severely insulin resistant as it contains a fair amount of dairy. The protein found in dairy known as Casein has been found to have a bigger insulin response compared with any other protein type.(1)

GI: LOW

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Butternut and Vegetable Loaf

Serves 4-6 Ingredients 200g Butternut, peeled and deseeded 200g Carrot 20ml Canola Oil Black pepper 250ml Vegetable stock 100g Button mushrooms 45ml finely chopped spring onion 7.5ml finely chopped Parsley 7.5ml finely chopped fresh Dill 2 Large Eggs 65ml grated reduced fat cheese Method 1. Dice butternut into small cubes, slice carrots 2. Pan fry butternut and carrot in 10ml canola oil until browned. 3. Add pepper and stock and cook for an hour on a medium heat until liquid has evaporated and vegetables are tender. 4. Lightly pan fry mushrooms, spring onion, parsley and dill in 10ml canola oil. 5. Beat Eggs and add pumpkin, carrot and mushroom mixtures add cheese. 6. Place mixture into a loaf tin and Bake standing in water at 180C for 45 minutes. Nutritional Analysis per serving: Energy: 419kJ 5.3g Protein: Nutrition fact: It is believe that the sulphur Total Fat: 5.3g compounds found in onions, including spring Saturated Fat: 1.4g onions may prevent cancer cell growth.(9) Monounsaturated Fat: 2.5g Polyunsaturated fat: 0.7g GI: MODERATE Cholesterol: 86mg Carbohydrate: 6.1g Sugar: 0.0g Serves 1 Ingredients 30g Butternut, peeled and deseeded 30g Carrot 2.5ml Canola Oil Black pepper 40ml Vegetable stock 15g Button mushrooms 5ml finely chopped spring onion 1ml finely chopped Parsley 1ml finely chopped fresh Dill 1 small Egg 10ml grated reduced fat cheese

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Delhi Vegetables with Cashew Nuts Serves 6 Ingredients 1 large onion 5ml ground coriander 10ml Crushed Garlic 15ml Canola oil 10ml Curry powder(strength of preference) 2 Carrots, sliced 250ml coarsely chopped pumpkin(200g) 1 coarsely chopped Large Sweet potato(400g) 1 x 400g Can Whole peeled Tomatoes 250ml Green Beans (200g) 1 small bunch of fresh coriander 1 x 310g Tin Red kidney beans 30ml Toasted Cashew Nuts Salt & Pepper to taste Method 1. Gently fry onion, coriander & garlic in canola oil until soft and golden. 2. Add curry powder and heat for approximately 1 minute. 3. Add carrots, pumpkin, sweet potatoes, tomatoes and green beans and bring to the boil stirring occasionally. 4. Cover and boil for 20-30 minutes until vegetables are tender. 5. Stir in the Red kidney beans and nuts and heat gently. 6. Season to taste and serve Nutritional Analysis per serving: Energy: 1054kJ Protein: 8.4g Nutrition fact: In the cooking process the carrot cell Total Fat: 5.7g membranes are broken down releasing beta-carotene to Saturated Fat: 1.0g the body for conversion into vitamin A.(9) Monounsaturated Fat: 3.2g 1.1g Polyunsaturated fat: Cholesterol: 0mg Carbohydrate: 34.8g GI: LOW Sugar: 0.0g Serves 1 Ingredients medium onion 1ml ground coriander 2ml Crushed Garlic 2.5ml Canola oil 2ml Curry powder(strength of preference) Carrot, sliced 30ml coarsely chopped pumpkin(30g) coarsely chopped medium Sweet potato(60g) 75g Canned Whole peeled Tomatoes 30ml Green Beans (30g) 1 small bunch of fresh coriander 50g Tin Red kidney beans 5ml Toasted Cashew Nuts Salt & Pepper to taste

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Cheesy Marrow Omlette

Serves 6 Ingredients 10ml Crushed Garlic 15ml Olive oil 3 large Baby marrow sliced thinly 15ml Nutty-wheat flour 6 Eggs 30ml chopped Parsley 5ml Salt 1ml pepper 125ml Fat free cottage cheese 85ml fat free plain yoghurt 65ml grated reduced fat cheese 5ml Poppy seeds (optional) Serves 1 Ingredients 2ml Crushed Garlic 2.5ml Olive oil large Baby marrow sliced thinly 2.5ml Nutty-wheat flour 1 Egg 5ml chopped Parsley 1ml Salt A pinch of pepper 15ml Fat free cottage cheese 15ml fat free plain yoghurt 10ml grated reduced fat cheese A pinch of Poppy seeds (optional)

Method 1. Fry the garlic in a little oil. Mix the flour and Baby marrows together and add to the pan. Gently stirfry until golden brown. 2. Beat the eggs lightly and add the baby marrow mixture. Add remaining ingredients. Pour into a quiche dish . 3. Sprinkle with cheese and poppy seeds and bake at 180C for 25-30 minutes. Nutritional Analysis per serving: Energy: 846kJ Protein: 17.3g Total Fat: 12.0g Saturated Fat: 3.5g Monounsaturated Fat: 5.6g Polyunsaturated fat: 1.3g Cholesterol: 319mg Carbohydrate: 4.9g Sugar: 0.0g

Nutrition fact: Dairy products are low in Glycaemic index but have a high insulin producing capacity due to their casein protein content.(1)

GI: LOW

31

CHICK PEA FLAPJACKS

Serves 4 Ingredients 225g Dried chick peas 1 large onion 30ml Finely chopped parsley 10ml Ground coriander 10ml Ground fennel 10ml Ground cumin 2.5ml Baking powder 10ml Crushed garlic Salt, freshly ground black pepper A little Canola oil for frying, paprika for garnish Serves 1 Ingredients 55g Dried chick peas large onion 5ml Finely chopped parsley 2.5ml Ground coriander 2.5ml Ground fennel 2.5ml Ground cumin 1ml. Baking powder 2.5ml Crushed garlic Salt, freshly ground black pepper A little Canola oil for frying, paprika for garnish

Method 12. Soak the chick peas in water for several hours, or overnight, until they double in size. 13. Process chick peas in food processor until you have a smooth paste. 14. Add the onions and parsley to food processor & process for a few seconds. 15. Add ground spices, baking powder, crushed garlic, and salt and pepper. 16. Knead the mixture for a moment or two to mix the ingredients well, then let it rest in the refrigerator for 30min. 17. Take small pieces of the mixture and form them into little flat cakes about 5cm across. 18. If they are sticky, roll them in a little flour. 19. Heat the oil and quickly fry the flapjack about 2 minutes each side. 20. If the fall apart in cooking just pat them together again. 21. Drain on kitchen paper and sprinkle a little paprika over the top. Serve hot or cold Nutritional Analysis per serving: 978kJ Energy: 10.9g Protein: 6.4g Total Fat: Cooking Tip: Change the water as often as you remember during the soaking as this reduces the Saturated Fat: 0.8g likelihood of their causing flatulence. Monounsaturated Fat: 3.0g Polyunsaturated fat: 1.8g Cholesterol: 0mg GI: LOW Carbohydrate: 26.4g Sugar: 0.0g

32

Swindlers Souffle
Serves 4-6 Ingredients 2 Leeks 15ml Olive oil margarine 3 large Eggs, beaten 250ml Rye bread crumbs 125ml Reduced fat cheese, grated 30ml Chopped Parsley Pepper to taste 7.5ml Sesame Seeds 7.5ml Wheat germ 7.5ml grated Parmesan cheese 2 Egg whites, stiffly beaten Serves 1 Ingredients a Leek 2.5ml Olive oil margarine 1 small Egg, beaten 30ml Rye bread crumbs 15ml Reduced fat cheese, grated 5ml Chopped Parsley Pepper to taste A pinch of Sesame Seeds A pinch of Wheat germ 2ml grated Parmesan cheese 1 Egg white, stiffly beaten

Method 1. Gently fry thinly sliced leeks in oil. 2. Add remaining ingredients except the sesame seeds, wheatgerm, parmesan and egg whites. Mix together. 3. Gently fold in the egg whites and pour into Souffle dish. Sprinkle with sesame seeds, wheatgerm and parmesan. Bake at 180C for an hour. 4. Serve with a green salad. Nutritional Analysis per serving: Energy: 674kJ Protein: 10.8g Nutrition fact: Leeks are a useful source of Total Fat: 8.2g folate which is essential in the prevention of Saturated Fat: 2.5g spina bifida in pregnancy(9) Monounsaturated Fat: 2.7g Polyunsaturated fat: 2.0g Cholesterol: 131mg GI: MODERATE Carbohydrate: 11.0g Sugar: 0.0g

33

VEGETARIAN CASSEROLE
Serves 4-6 Ingredients 125g Cooked chick peas Small cauliflower Small green pepper 5ml Soya sauce 2.5ml Thyme 2.5ml Parsley 2 Sticks celery 5ml Crushed garlic 5ml Wholemeal flour Salt to taste Serves 1 Ingredients 20g Cooked chick peas 2 cauliflower flowerets 2 strips green pepper 1ml. Soya sauce A Pinch Thyme A pinch Parsley a Stick of celery 1ml Crushed garlic 1ml Wholemeal flour Salt to taste

Method 8. Chop vegetables finely. 9. Steam them together in just enough water to cover bottom of saucepan until they are tender. 10. Drain. 11. Mash chick peas and vegetables together. 12. Mix flour, Soya sauce, thyme and salt. 13. Combine with chickpea and vegetable mixture. 14. Spoon into oiled pan. 15. Bake 180C for 30-40 minutes, until top is crusted over. Nutritional Analysis per serving: 202kJ Energy: 2.6g Protein: 0.7g Total Fat: Saturated Fat: 0.1g Monounsaturated Fat: 0.2g Polyunsaturated fat: 0.3g Cholesterol: 0mg Carbohydrate: 6.2g Sugar: 0.0g

Nutrition fact: Chickpeas are one of the examples of the group known as pulses. They are very low in fat and are useful for regulation of blood sugar levels as well as lowering cholesterol.(1,6,8)

GI: LOW

34

Veggie Nut Casserole

Serves 4-6 Ingredients 15ml Olive oil 60g Cashew nuts 1 medium onion, sliced 5ml crushed garlic 5ml Paprika 5ml ground coriander 2.5ml cumin seeds 15ml flour 1 x 400g can whole peeled tomatoes 150ml vegetable stock 150g sliced carrot 3 sticks of celery 1 large brinjal sliced 150g Broccoli, broken into flowerettes 150g Baby Marrows, sliced Serves 1 Ingredients 2.5ml Olive oil 10g Cashew nuts small onion, sliced 1ml crushed garlic 1ml Paprika 1ml ground coriander A pinch of cumin seeds 2.5ml flour 60g can whole peeled tomatoes 25ml vegetable stock 25g sliced carrot a stick of celery medium brinjal, sliced 25g Broccoli, broken into flowerettes 25g Baby Marrows, sliced

Method 1. Heat the oil, add the cashews, onion ,garlic, and spices. Fry until golden brown. 2. Add the flour and cook for approximately 2-3 minutes. 3. Stir in the tomatoes and the stock and bring to the boil. 4. Add the carrot and celery. Place the lid on the saucepan and simmer for 10 minutes. 5. Add the brinjal, broccoli and baby marrows. Season to taste and simmer until vegetables are tender. Nutritional Analysis per serving: Energy: 651kJ 5.0g Protein: 8.3g Total Fat: Saturated Fat: 1.5g Monounsaturated Fat: 4.9g Polyunsaturated fat: 1.4g Cholesterol: 0mg Carbohydrate: 12.9g Sugar: 0.0g

Cooking tip: For more colour variety baby marrows may be substituted with yellow patty pans.

GI: LOW

35

Vegetarian Cottage Pie

Serves 4-6 Ingredients 1kg Mashed Butternut 250ml canned Kidney Beans(undrained) 2 Large onions, chopped 15ml Olive oil 1 red pepper, chopped 30ml Nuttywheat Flour 5ml Vegetable stock powder 10ml Mixed Herbs 5ml Paprika 5ml Soya Sauce 30ml Tomato paste Serves 1 Ingredients 150g Mashed Butternut 50ml canned Kidney Beans(undrained) Large onions, chopped 2.5ml Olive oil red pepper, chopped 5ml Nuttywheat Flour 1ml Vegetable stock powder 2ml Mixed Herbs 1ml Paprika 1 dash of Soya Sauce 5ml Tomato paste

Method Boil and mash the butternut in a food processor Brown the onions in olive oil and add all other ingredients. Simmer until looks similar to a bolognaise sauce Place into oven casserole dish, and top with butternut Baked in preheated oven at 180C for 15-20minutes until top slightly browned. Nutritional Analysis per serving: Energy: 786kJ Protein: 7.0g Cooking Tip: If the Butternut is too dry Total Fat: 3.6g adding a little water to it will help thin it out without changing the nutrition Saturated Fat: 0.6g analysis. Monounsaturated Fat: 1.6g Polyunsaturated fat: 0.9g Cholesterol: 0mg Carbohydrate: 25.3g GI: LOW Sugar: 0g 1. 2. 3. 4. 5.

36

Stroganoff a la Soyabean
Serves 4-6 Ingredients 250ml Soyabeans 2 Onions, chopped 15ml Canola Oil 150g Black mushroom sliced 15ml Cornflour 15ml Cayenne Pepper 2ml Salt 2ml black pepper 250ml fat freemilk 30ml Sherry or Port 15ml Soya sauce 125ml Fat free plain yoghurt with 5ml Cornflour stirred into Garnish with chopped parsley Serves 1 Ingredients 50ml Soyabeans Onion, chopped 2.5ml Canola Oil Black mushroom sliced 2.5ml Cornflour 2.5ml Cayenne Pepper Pinch of Salt Black pepper to taste 50ml fat freemilk 5ml Sherry or Port 2.5ml Soya sauce 30ml Fat free plain yoghurt with 1ml Cornflour stirred into Garnish with chopped parsley

Method 1. Cook the soyabeans in water until tender. 2. Brown onions in oil, add mushrooms and saute. 3. Stir in the cornflour slowly to prevent lumps forming. 4. Add cayenne pepper, slat and pepper. 5. Stir in milk to make thick sauce and add sherry and soya sauce 6. Add the yoghurt and cornflour mixture, fold in the soyabeans. 7. Heat through and serve. Nutritional Analysis per serving: 1001kJ Energy: Protein: 18.3g Cooking Tip: When ever you are using 9.9g Total Fat: yoghurt in a hot dish, mixing a little cornflour into the yoghurt before adding to Saturated Fat: 1.5g the heated ingredients will prevent it form Monounsaturated Fat: 3.2g curlding. Polyunsaturated fat: 4.6g Cholesterol: 2mg Carbohydrate: 15.9g GI: LOW Sugar: 0.2g

37

Tofu Stirfry
Makes 6 protein portions SERVES Approximately: 2-3 people Ingredients 500g Tofu, drained & cubed 15ml Sesame oil 250g sliced black mushrooms 125ml Chopped Walnuts 15ml Cornflour 30ml Sherry 10 ml soy sauce 5ml brown sugar 2ml crushed ginger 2ml crushed garlic Water 200g Mixed Stirfry Vegetables Makes 2 protein portions SERVES Approximately: 1 person Ingredients 160g Tofu, drained & cubed 5ml Sesame oil 80g sliced black mushrooms 30ml Chopped Walnuts 5ml Cornflour 5ml Sherry 2.5 ml soya sauce 1ml brown sugar Pinch of crushed ginger Pinch of crushed garlic Water 60g Mixed Stirfry vegetables

Method 1. Brown the Tofu in the sesame oil, drain and mix together in a bowl with mushrooms and nuts 2. In a saucepan over low heat place Sherry add the cornflour, soy-sauce, sugar, ginger and garlic and heat through to a thick sauce. 3. Add Tofu mixture and coat with sauce. 4. Stirfry vegetables in very hot wok, add tofu mixture, heat through and serve. Nutritional Analysis per serving: Energy: 937kJ Protein: 11.6g Cooking Tip: Using a variety of different 16.7g Total Fat: vegetables either fresh or prepacked frozen stirfry mixes will make this dish Saturated Fat: 1.9g taste different each time you make it. Monounsaturated Fat: 5.3g Polyunsaturated fat: 8.5g Cholesterol: 0mg Carbohydrate: 7.g GI: MODERATE Sugar: 1.2g

38

Tomato Tofu
Makes 6 protein portions SERVES Approximately: 2-3 people Ingredients 3 tsp crushed garlic 1 large onion, chopped 15ml canola oil 1 green pepper, diced 500g tofu 65ml Balsamic Vinegar 425g tin tomato puree 2ml Salt 5ml basil 5ml, marjoram Tabasco sauce to taste Black pepper to taste Fresh Basil to garnish Makes 2 protein portions SERVES Approximately: 1 person Ingredients A pinch of crushed garlic large onion, chopped 2.5ml canola oil green pepper, diced 160g tofu 15ml Balsamic Vinegar 125g tinned tomato puree Pinch of Salt 1ml basil 1ml, marjoram Tabasco sauce to taste Black pepper to taste Fresh Basil to garnish

Method 1. Saute onion and garlic in oil 2. Add green pepper and heat through 3. Dice Tofu into small blocks and add to Pan, cook for 5 minutes. 4. Drain and excess fluids and add vinegar, tomato puree and seasonings. 5. Reduce heat and simmer for 5 10 minutes. Nutritional Analysis per serving: Energy: 543kJ Nutrition fact: Soy has also been shown Protein: 9.3g to be helpful in alleviating the symptoms 7.9g Total Fat: associated with menopause. Soy foods, Saturated Fat: 1.1g like tofu, contain phytoestrogens, Monounsaturated Fat: 3.3g specifically the isoflavones, genistein and diadzein.(13,20) Polyunsaturated fat: 3.0g Cholesterol: 0mg GI: LOW Carbohydrate: 6.4g Sugar: 0.0g

39

Chinese Tofu
Makes 6 protein portions SERVES Approximately: 2-3 people Ingredients 300g firm tofu cubed 15ml Sesame seeds 15ml sesame oil 1 large onion, diced 1 red pepper, sliced 1 green pepper, sliced 15ml cornflour 30ml Balsamic Vinegar 20ml soya sauce 125ml water Makes 2 protein portions SERVES Approximately: 1 person Ingredients 160g firm tofu cubed 5ml Sesame seeds 5ml sesame oil large onion, diced red pepper, sliced green pepper, sliced 5ml cornflour 12ml Balsamic Vinegar 10ml soya sauce 70ml water

Method 1. Press sesame seeds onto tofu cubes, brown in sesame oil. 2. Remove the tofu and saute onions & peppers until soft. 3. Stir in the cornflour, add balsamic vinegar, soya sauce & water to make sauce stirring constantly. 4. Bring to the boil and add tofu, heat through and serve. Nutritional Analysis per serving: Energy: 570kJ Protein: 8.0g Nutrition fact: Most types of tofu are enriched with calcium, which can help Total Fat: 9.3g prevent the accelerated bone loss for 1.3g Saturated Fat: which women are at risk during Monounsaturated Fat: 4.4g menopause.(13) Polyunsaturated fat: 3.2g Cholesterol: 0mg GI: LOW Carbohydrate: 5.5g Sugar: 0.0g