Main Dishes
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SUNFLOWER SEED BALLS
Read more: SUNFLOWER SEED BALLSSunflower seeds are very nutrient dense. They contain high levels of vitamin E which is a powerful antioxidant They are also a good source of protein and fibre as well as minerals such as zinc and selenium. They are the chief ingredient in these balls which are quick and easy to make and have a…
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BLACK BEAN & BEETROOT BURGERS
Read more: BLACK BEAN & BEETROOT BURGERSLike many other legumes, black beans are loaded with protein and their rich black colour means they are high in antioxidant compounds. They are combined in this recipe with beetroot which is high in folic acid, manganese and potassium. The deep red colour of beetroots is due to phytonutrients called betalains known for their anti-inflammatory,…
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CAULIFLOWER PATTIES
Read more: CAULIFLOWER PATTIESWhile brightly coloured vegetables are noted for their nutritional value, cauliflower despite its white colour is an exception. It’s rich in vitamins and other compounds thought to play a role in preventing chronic diseases such as cancer. These patties are a good way to use a significant amount of this nutritional powerhouse.
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CHICKPEA AND TOFU LOAF
Read more: CHICKPEA AND TOFU LOAFTofu (non GMO) is a great source of protein containing all 8 essential amino acids as well as being high in iron and calcium. Like other legumes. Chickpeas are also high in protein and fibre as well as important vitamins and minerals. Combining these two sources of protein creates a nutrient dense loaf which is…
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FALAFELS
Read more: FALAFELSChickpeas or Garbanzo beans are the chief ingredient in this recipe. They are high in protein and carbohydrates as well as magnesium, potassium. folate and iron. They are also a great source of dietary fibre. There are lots of variations of the classic Mediterranean falafels. I adapted this recipe from an old vegetarian cookbook put…
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RED LENTIL AND POTATO FRITTERS
Read more: RED LENTIL AND POTATO FRITTERSLentils are high fibre, high protein legumes and red lentils in particular have the additional attribute of being one of the quickest varieties to cook. They do not require pre-soaking and generally only take about 15-20 mins cooking time. Combined with potatoes and carrots in this recipe , they make a quick tasty fritter.
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TOFU RATATOUILLE
Read more: TOFU RATATOUILLEThe French inspired “Ratatouille” is basically a rich vegetable stew served traditionally as a side dish but by adding some tofu (preferably organic and non GMO) to the mixture you can create a main course which is healthy as well as quick and easy to prepare.
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VEGETABLE SAMOSAS
Read more: VEGETABLE SAMOSASPotatoes often get a bad wrap largely because of the way they are prepared (fried and salted or mashed with butter and served with gravy etc) but the humble potato contains decent amounts of many nutrients. For example many people may not know that a medium sized potato with its skin on contains nearly half your…
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RED KIDNEY BEAN BURGERS
Read more: RED KIDNEY BEAN BURGERSKidney beans are an excellent source of protein, fibre, folate, magnesium, potassium and anti-oxidant flavonoids (due to their rich red colour!) They hold their shape well when cooked and can be used in a range of recipes including soups, casseroles, dips and patties. These burgers could be served on wholemeal buns with all the salad…
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SWEET POTATO CRUST PIZZA
Read more: SWEET POTATO CRUST PIZZAEven when I was a vegetarian I was never a real fan of the traditional pizza with its doughy base, tomato sauce and melted cheese but I like the concept of this healthier vegan version using a sweet potato crust. Nutritionists at the Centre for Science in the Public Interest (CSPI) ranked sweet potato the most…