Recipes


Changing to a healthy diet? Where do you start?

The following recipes are family favourites. Keep trying out new recipes with your family. You will need at least 15 mail meal recipes that your whole family enjoy. This saves cooking one thing for some, and something else for the others. (Every time you find something that the whole family enjoys, give it a big tick. Keep trying and you will eventually succeed in getting a good collection of healthy family favourites.)

 

Thai-style vegetable curry


  • 600 g of mixed winter vegetables, chopped coarsely: (e.g. pumpkin, sweet potato, carrot, celery)
  • 1 onion, chopped
  • 3-4 spring onions
  • 600 ml. water
  • 1 teasp. Unrefined sea salt
  • 1 natural stock cube
  • 1 – 2 teasp. Curry powder
  • ½  teasp. ground Coriander (or use fresh)
  • 1 teasp. fenugreek
  • 1 can chick peas, drained and rinsed
  • 2 tablesp. coconut cream
  • 2 cups rice

  1. Cook rice in rice cooker.
  2. Combine all other ingredients in large stock pot and simmer about 20 minutes, until vegetables are soft.
  3. To serve, spoon some rice into bowls and use a ladle to pour the vegetable curry over the rice.
  4. Top with chopped chives, spring onions or parsley


Pumpkin-polenta savoury


Serves 6

  • 250 g chopped, uncooked pumpkin
  • 1/2 onion
  • 1 dessetsp. olive oil
  • 3 eggs
  • 1/2 cup polenta
  • 1/2 cup pepitas (green pumpkin seeds)
  • handful of spinach leaves
  • 1/2 teasp. unrefined salt
  • 1/2 teasp. hungarian sweet paprika or 1/4 teas. cayenne pepper
  • 10 g. chopped goats feta cheese (optional)

  1. Grind pepitas in a coffee grinder or food processor. Set aside.
  2. Steam pumpkin.
  3. Fry onion in olive oil.
  4. Chop spinach roughly
  5. Combine all ingredients and blend in blender.
  6. Spoon into pie dish or casserole dish. Mixture should be about 3 or 4 cm. high when sitting in dish.
  7. Bake in moderate oven for 20-25 minutes

Optional: top with sliced tomatoes before baking.

 

Gluten Free Slice


For those on a gluten free diet, finding something for a sweet snack is difficult! Here's one that doesn't break the rules.

  • 2 cups ground nuts and/sunflower seeds
  • 1 cup rice flour
  • 1 cup coconut
  • 1 tablespoon honey
  • 1/2 cup sesame seeds
  • 1 chopped apple
  • 1/2 cup dried fruit
  • water

In a saucepan, bring to boil 1/2 cup water and the dried fruit. Turn off heat. Add honey. Allow to stand 5 minutes. In a bowl, mix ground nuts, seeds, rice flour and coconut. Add chopped apple and then dried fruit/honey mixture. Now add just enough water to make it all stick together. Spread out into a pyrex rectangular dish. Mixture should be about 1/2 inch (12 mm) thick. Bake for about 20 minutes at 180 degrees C.

 

Nut Burgers


  • 1 onion
  • 1/2 teasp. dried herbs (leave them out if your family don't like herbs!)
  • 2 slices of good wholemeal or rye bread
  • 1 dessertspoon yeast flakes (available from health shops)
  • 1 dessertspoon low salt soy sauce, (tamari), or Kelpamare kelp sauce, (Vogel brand)
  • 1/2 zucchini
  • 1 and  half cups nuts or sunflower seeds (Sunflower seeds are cheaper and just as good)
  • 1/4 cup water

  1. Place all ingredients in food processor or blender. Blend. Add a little extra water if mixture is too dry. (Depends on amount of zucchini )
  2. Drop mixture by the spoonful into a hot pan greased with olive oil. Turn after about 5 minutes as for pancakes. Flatten out a little. After further cooking, turn again. Altogether they need about 15-20 minutes on medium heat.

These are like vege burgers but the yeast flakes makes them very tasty. You can serve them as hamburgers in bread with tomato sauce, or as a compliment to salad, potato or other veges.



Savoury Cashew Spread


This recipe is an absolute must if you are throwing away your butter and margarine. You can use it as a spread, a dip, a sandwich filling, or bake it as a cheese substitute on vegetarian pizza or lasagne. Absolutely delicious!

  • 1 cup water
  • 3 heaped teaspoons arrowroot or pure cornflour
  • 1 and half cups raw cashews
  • 1 teaspoon torula yeast (optional)
  • 1 teaspoon onion powder
  • 1/4 teaspoon Hungarian sweet paprika
  • 1 teaspoon Celtic salt (This is unrefined, grey and wet-looking. Available from health shops. It has not been bleached and is actually good for you because it is full on minerals)

  1. Place nuts in food processor and blend until fine.
  2. Place cold water in saucepan on stove. Add arrowroot and whisk while it is coming to the boil. This makes a thick, smooth paste.
  3. Blend the paste with the ground nuts, spices and salt.

Instead of using a food processor you can just put all the ingredients into a blender for a very fine mixture.


Lentil Lasagne


  • 6 lasagne sheets (can use gluten-free lasagne)
  • 1 cup tomato puree, (or tinned tomatoes)
  • 1 onion
  • 2 tablesp. tomato paste
  • Italian herbs (basil, oregano)
  • 1 teaspoon Celtic (unrefined) salt
  • 2 cups lentils, (red or green) rinsed, soaked and cooked
  • Quantity Savoury Cashew spread (See previous recipe)

  1. Boil lasagne sheets in large saucepan. Drain and soak in cold water.
  2. Blend onion, tomato puree, paste, herbs in blender, (or chop onion finely if preferred)
  3. Mix blended ingredients with cooked lentils. (Lentils should be thick - not too much water). Cook in together large saucepan 15 minutes, until onion is cooked through.
  4. Layer pasta sheetsand lentil mixture.Vegetables, slightly steamed, may be added if desired.
  5. Spread Savoury Cashew Spread on top of the top pasta sheet.
  6. Bake moderate oven 30 minutes.