| BEAN AND CABBAGE HOT POT (serves 4-6) |
| We’ve all done it – gone to a restaurant
and enjoyed a tasty dish, then tried to recreate it at home.
This is one such example! |
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| Ingredients :- |
| Organic mixed beans (pre-soaked for 8 hours) |
| Spring cabbage (finely chopped) |
| 1 large onion (chopped) |
| potatoes (diced)
|
| carrots (diced) |
| vegetable stock cube |
| 3 garlic cloves (crushed) |
| black pepper
|
|
| Method :- |
Place all ingredients in a pan and cover with
enough water to cook
Bring to the boil and simmer for 1 hour
Add small amounts of water as necessary to prevent mixture becoming
dry
Serve with brown rice
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| ADUKI BEAN CHILLI (servings can be varied) |
| This spicy dish is a variation on a theme. First
came ‘chilli con carne’, made with minced beef, then
the same recipe with ‘veggie mince’. Now the mince
is simply aduki beans. Try it – it’s really tasty
and served with rice forms a complete protein! |
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| Ingredients :- |
| Aduki beans (pre-soaked overnight or 8-10 hours) |
| 1 large onion (finely chopped) |
| olive oil or water to ‘fry’
|
| 3-4 garlic cloves (crushed)
|
| tomato puree |
| 1 tin of chopped tomatoes |
| 3 teaspoons ground cumin |
| 2 teaspoons ground coriander |
| 1 heaped teaspoon turmeric |
| hot chilli powder to taste (1-2 teaspoons) |
|
water
|
|
| Method :- |
Lightly fry onion and add garlic
Add soaked and rinsed aduki beans and mix with onion and garlic
Add tomato puree, and dry herbs
Add chopped tomato
Add water as desired, or if mixture appears too dry
Bring to the boil and simmer for 60 minutes, stirring occasionally
Serve with rice or jacket potato
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| CREATIVE VEGETABLES |
| This is not so much a recipe as a ‘handy
hint’. I used to find it quite a marathon, quite honestly,
to crunch my way through a lot of vegetables. There is a simpler,
much more fun way to access nutrition. Shops and catalogues
are full of shredders, graters, spinners and choppers of all
shapes and sizes. For example, my daughter would not eat a chunk
of raw carrot, but when I produced ‘carrot spaghetti’,
she ate the lot. The important thing is to reduce the ‘whole’
vegetable down to more manageable proportions. It’s then
much easier to eat more, it’s easier on the teeth and looks
creative and appetising on the plate! |
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| WHAT ON EARTH DO I DO WITH TOFU? |
| Most people have heard of tofu (soya bean curd),
but many are at a loss with what to do with it! Tofu is perhaps
a relatively new addition to our Western diet, though commonly
used in Eastern cuisine. Plain tofu has little flavour and could
be described as ‘bland’ at best. However, tofu readily
absorbs other flavours, so is very versatile. Crumbled up and
added to lightly fried onion and garlic will result in ‘scrambled
egg’. Add a few mixed herbs and also a little turmeric
for that authentic colour. Tofu can be purchased already smoked
or marinaded and can be added to stir-fries, salads and sandwiches.
It is now also possible to find Tofu Burgers in some wholefood
shops! Tofu is an easily digested and valuable source of protein,
calcium and iron and is normally available in wholefood outlets
and the more forward thinking supermarkets! |
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| CHOCOLATE TRUFFLES |
| These really must be regarded as a treat! Taken
in large doses they could be extremely fattening, unless you’re
planning a trek across the Arctic or up Mount Everest! These
truffles are made using dates, which have the highest sugar
content, albeit fruit sugar, of any fruit in the world. This
recipe is foolproof (I think), so I’ll let you decide the
amounts of the respective ingredients. Dates and cocoa are both
recognised sources of Iron – so there’s your excuse! |
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| Ingredients :- |
| Dates |
| Cocoa (Green & Black’s organic)
|
| Paper bun cases/sweet cases |
|
| Method :- |
Place dates in a saucepan with a little warm
water
Warm through on the hob (do not boil!)
Stir and mash the dates until you have one mushy consistency
Gradually add cocoa to mixture (start with one tablespoon)
Mix well!
Taste the mixture and add more cocoa as required
Put some cocoa powder into a bowl
With a teaspoon, or small scoop, make little truffles!
Dip the truffles into the cocoa powder!
Place truffles into paper cases and place in fridge
Wait a few hours (difficult!)
Enjoy!
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| CHOCOLATE MOUSSE (serves
4-6) |
Tasty treats can stay on the menu with this delicious and nutritious fruit based dessert. Bananas are a noted source of Potassium and carob makes a healthy, caffeine free alternative to cocoa with a chocolaty flavour. |
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| Ingredients :- |
| 4 large bananas |
| Carob powder (chocolate substitute) to taste
|
|
| Method :- |
Peel 4 large bananas
Place bananas in freezer, until frozen!
Mash and add carob to taste
Serve mousse in small dishes
Top with kiwi, banana or mandarin slices
NB If you have a sophisticated juicer or processor, you can
put the ingredients through to obtain a consistency more like
ice cream.
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