Nutrition
Healthy Vegetarian Recipes
It is true that we “Are what we Eat”.
Less carbs, more protein.
Less sugar more greens, fruits, pulses and nuts in your diet will improve your overall Well-Being.
I felt that it was really important to place emphasis on food as part of our programme. To this end I shared a series of recipes with our Project Assistant, Danni each week, to cook with one of the participants.
There are six easy to make recipes in our Well-Being Tool Kit pack. Each recipe serves 4; so increase the quality if you are cooking for more people.
Along with the 6 recipes we have included a list of food items that you should always have in your kitchen. Pleases refer to the sheet of these essential food items to use regularly in order to maintain a robust immune system.
Happy Eating
Eating
Food Sharing and Education
Quorn and Chickpea curry
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Ingredients
2 packs of Quorn Pieces
2 cans of chick peas
2 brown onions
2 Green Peppers
2 large tomatoes
Garlic Cloves
Coriander
Turmeric powder
Root ginger
Hot curry powder
Olive oil
Vegetable stock
Method
Empty 2 packets of Quorn chicken pieces into a saucepan; season and fry off.
Drain 2 tins of chickpeas.
Prep onions, crushed garlic, thyme, turmeric powder; grated ginger root
and hot curry powder.
Brown these seasonings together.
Add the Quorn and chickpeas to the pan of browned seasoning.
Mix them in boiled water and simmer for 30 minutes.
Add some vegetable stock with the sliced green peppers and tomatoes
Top up with water and cook on medium heat for another 30 minutes.
Kale and Cous Cous Surprise
Ingredients
1 kilo of kale
1 leek
Chillies
Sweet Chillies
Half a kilo of Cous Cous
Fresh Parsley
Ground cinnamon
Method
Wash and drain the kilo of Kale
Pre-steam the Kale for 10 to 15 mins. In double boiler,
or with 1 tbsp of water in an airtight microwaveable container
Chop the leek finely, chillies, sweet chillies, and parsley.
Cook the Cous Cous in a shallow frying pan
Shallow fry the finely chopped leek, chillies, parsley, cayenne pepper and sweet chillies
in a pan of coconut oil.
Add theses to the cous-cous.
Sprinkle a little ground cinnamon on top
Mix-in prepared Kale and serve.
Cheese and Potato Bake
Ingredients
- 6 large potatoes
- Vegetable Stock
- Seasoning
- 6 ounces of Cheese
- 1 small pot of thick Cream
- 2 medium sized Courgettes
- Paprika
- Oregano
Method
Boil the potatoes
Par-Mash the potatoes into a large oven dish.
Wash and chop the courgettes horizontally
Make a small mixture of stock with seasoning
Add the cheese, cream and courgettes to the potatoes
Finish off on top with a generous sprinkling of cheese.
Bake for about 30 mins in a medium oven, checking that it does not burn.
Spicy Rice with Quorn Mince
Ingredients
Basmati rice
Quorn Mince
Palm Oil
Jallop seasoning
Red Peppers
Carrots
Seasoning
Spring onions
Half a fresh scotch bonnet pepper
Broccoli
Method
Start with cooked basmati rice (preferably cold)
Use palm oil to fry the Quorn mince with the chopped carrot, red pepper, garlic and small pieces of broccoli.
Add Jallop Seasoning, black pepper, curry powder, sage and scotch bonnet.
Add turmeric, and tomato paste for extra red colouring.
Mix all the ingredients together in one Saucepan
Heat on the cooker for 10 to 15 minutes.
Bean Nut Roast
Ingredients
6 tins of red kidney beans
(dried, soaked and boiled is best)
2 large packets of salted roasted cashew nuts
Garlic
Red and Yellow peppers
Fresh tomatoes
Mushrooms
Pumpkin
Dried thyme and black pepper.
Method
Drain off water from beans.
Crush cashew nuts inside the bag with a solid object.
Chop and fry all vegetables in coconut oil.
Add seasoning.
Mix everything in a large bowl and level off to medium thickness.
Place in a large oven dish on low heat for 40 minutes.
Serve with a peanut butter sauce thinned out with tomato puree and pouring cream.
Cauliflower and Lentil Dahl
Ingredients
1 large Cauliflower
Half a pound of red lentils
2 medium green peppers
Turmeric
Bay Leaf
Curry powder
Sea Salt
Crushed garlic
Finely grated onion.
2 Fresh tomatoes.
A little sunflower oil.
Method
Par-boil the lentils and drain.
Wash and chop the cauliflower, green peppers, onion.
Brown them in a pan on a high heat with the salt and fresh red chillies and crushed garlic.
Add the contents of the pan into the Large saucepan of lentils.
Stir in a large table spoon of turmeric and a large table spoon of curry powder.
Add a few bay leaves.
Cook on a low heat for 40 mins. Add some freshly sliced tomato pieces after 25 mins.
Aubergine and Feta Wrap
Ingredients
4 large aubergines
2 packets of Feta Cheese
Basil
1 Tin of chopped tomatoes.
Cayenne Pepper
Olive Oil
Sunflower seeds
Method
Wash and slice the aubergines horizontally
Spread on a baking tray covered in Olive oil and sprinkle on the feta cheese.
Roll each slice of aubergine and arrange them side by side.
Place in the oven on a medium heat for 20 minutes.
Make the tomato and basil sauce with a tea-spoon of cayenne pepper on the cooker.
Use the sauce to cover the tray of aubergine wraps with this sauce.
Garnish with some sunflower seeds.
Bake for a further 20 mins on a low oven.
The Wraps should be crispy but moist.
Green Veg on the side dish.
Ingredients
Spinnach
Broccoli
Fine green beans
Coconut oil
Root Ginger
White Pepper
Apple Cider Vinegar
Method
Wash the 3 vegetables
Heat a frying pan with a little coconut oil
Grate a small quantity of root ginger into the pan and add a touch of white pepper.
Cut all the vegetables evenly and stir fry the broccoli and green beans for 10 minutes.
Add a tablespoon of apple cider vinegar.
Add the spinach for a few minutes at the end.
Quick Salad
- Mixed lettuce leaves
- You could add; tomatoes, cucumber, avocado, sweet peppers, carrots , sweetcorn.
- You could make a Dressing with: garlic, olive oil, sea salt, black pepper, white pepper, mixed herbs, lemon