Home' Advocate Communications : Fiordland Advocate 17 April 2009 Contents Page 10 | 17 April, 2009
At least one dinner a week in our
household is vegetarian. It adds tasty
variety and interest to the menu, it’s low
in fat and it’s easy to digest.
I don’t really like the idea of animals
being slaughtered to provide us with
top-quality protein and necessary
minerals and vitamins – and it’s the
reason many young people are turned off
meat. However, to replace the top-notch
nutritional essentials meat offers, a variety
of different protein-based vegetables,
seeds and nuts must be consumed.
To keep your vegetarian diet on track, you
may find using a vegetarian food pyramid
helpful. Several versions are available
online. This pyramid outlines various food
groups and food choices that, if eaten in
the right quantities, form the foundation of
a healthy diet.
Here are some guidelines:
Fats, oils, sweeteners – use
Milk, yoghurt, cheese – two to
three servings daily.
Beans, nuts, seeds, eggs, meat
substitutes (eg tofu) – two to
three servings daily.
Vegetables – three to five
Fruits – two to four servings daily.
Bread, rice, cereal, pasta – six to
11 servings daily.
Many tasty Asian, Moroccan,
Mediterranean recipes are suitable for
vegetarians and you’ll find they are kind to
the budget as well.
2 cups (500g) dried chickpeas
2 cups water
8 cups sliced spinach
2 x 400g cans diced tomatoes
2 teaspoons each: ground
1⁄2 teaspoon each: garam
masala, ground turmeric flaky
sea salt and freshly ground
black pepper to taste
6 slices brown bread
2 tablespoons olive oil
1 clove garlic, crushed
3 eggs, lightly beaten
1 1⁄2 cups milk
1 teaspoon each: paprika, prepared mustard
pinch each or to taste: cayenne pepper, salt
200g Colby cheese, grated
Preheat the oven to 180°C. Trim the crusts from
the bread. Combine the oil and garlic and brush
on the bread. Line a 20-23cm baking dish with
the bread, garlic-side down.
Combine the eggs and milk well with the
seasonings. Mix in the cheese then pour into the
bread-lined baking dish.
Bake for about 40 minutes, until golden and set.
Serve with a crisp salad.
I used the perpetual spinach I have growing in my
garden. I find it particularly good for cooking as well
as in salads such as the Caesar. I made the curry
in a slow cooker. It can also be prepared in a heavy
saucepan on a conventional hob on low heat.
Wash the chick peas, discarding any that are not
perfect. Place in a bowl and just cover with water.
Cover the bowl and refrigerate overnight.
Next day, drain and place in a slow cooker with the
2 cups of water. Cover and cook on high for 3 hours,
stirring occasionally, until soft. Add the remaining
ingredients and mix well. Cover and cook for a further
Great served on soft polenta, rice or in pita pockets
topped with plain yoghurt or light sour cream. Serves
3 toast-thick slices wholemeal bread, crusts
1 small onion, diced
125g Gruyère cheese, grated
1 large egg, lightly beaten
1 teaspoon Dijon-style mustard
2 tablespoons chopped fresh basil or parsley
1⁄2 teaspoon ground turmeric
freshly ground black pepper
1⁄4 cup flour
2-3 tablespoons rice bran oil
Place the bread in a blender or food processor
and mix until crumbs form.
Combine all the ingredients except for the flour
and rice bran oil.
Divide the mixture into four and form into patties.
Dredge in flour.
Heat the oil in a non-stick frying pan. Fry the
patties about 2-3 minutes each side or until they
Great served topped with a fruit salsa and
served with steamed greens on the side.
Pumpkin, Lentil & Fennel Stew
1 cup dried red lentils, washed
2 cups water
2 tablespoons rice bran oil
1 large onion, diced
1kg pumpkin, peeled and cut into
1-2 teaspoons curry powder or to
1⁄2 cup sultanas
1 teaspoon fennel seeds
salt and pepper to taste
Combine the lentils and 1 cup
of the water in a 2-3 litre, heavy
Cover and cook over low heat for 10
Meanwhile, heat the oil in a
frying pan. Sauté the onion, until
Add the pumpkin and stir-fry for 4-5
minutes. Add the curry powder and
stir for 1 minute.
Scrape the mixture into the lentils
and add the remaining water,
sultanas and seasonings. Cover
and cook over low heat for about 20
minutes or until tender.
Great served topped with yoghurt
and toasted cashew nuts together
with a salad on the side. Serves
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