Recipes
VEGIE - NUT BURGERS
Makes 16 Burgers
1 cup cooked short-grain rice (it should be sticky)
1 1/2 cups cooked brown lentils, thoroughly drained
1/2 cup carrots, coarsely shredded
1/2 bunch spring onions, chopped
1/2 cup peanut butter
2 tablespoons tamari
1 teaspoons dried basil
1/2 teaspoon dried oregano
1 teaspoon celtic sea salt
1/2 teaspoon yellow asafoetida powder
1 teaspoon sweet paprika
1/2 cup fresh parsley chopped
Saute spring onions and combine all the ingredients in a large bowl and knead well. With wet hands roll mixture into 16 patties.
Refrigerate for 1 hour then fry in a pan till slightly golden.
Lentils - extremely rich in folic acid, good amount of potassium, iron and copper. High in fibre - regulates blood sugar levels
and improves insulin and reduces your risk of diabetes. Also reduces cholesterol levels, which can reduce your risk of heart
disease. Contain a fair amount of protein, however are primarily carbohydrates and are low in fat and calories.
PUMPKIN, ONIONS & PRUNE BAKE
Serves 4 people
500 grams pumpkin, peeled and cut in wedges
1 tablespoon olive oil
6 small onions, peeled
5 cloves garlic
2 cups baby spinach
1/2 cup goats cheese
1 tablespoon brown sugar
1 tablespoon water
1/2 teaspoon cinnamon
150 gram packet walnuts
8 prunes, pitted, soaked
salt and pepper
Preheat the oven to 200C. Place peeled onions and olive oil in baking dish turning until browned. Add the pumpkin and toss in oil for a few minutes. Then add peeled garlic and drained prunes, stir in the sugar, water and cinnamon, season with salt and pepper. Bake for 45 minutes. Toss spinach leaves though bake and top with goats cheese and walnuts and serve.
Onions
High on the list of foods being investigated for cancer-fighting properties, even though its anti-oxidative capacity is relatively low. Research has shown that a variety of chemicals in onion can halt the growth of malignant cells in test tubes.
People who eat an onion a day can raise their good HDL’ cholesterol.
Onions contain sulphur which helps prevent the biochemical chain of events that leads to asthma and inflammatory reactions.
Pumpkin
Beta carotene - prevents night blindness, enhances immunity, skin and mucous membranes, protects against colds, influenza, antioxidant
Prunes
antioxidant, fibre, pectin (which can help lower cholesterol levels. Vit C, potassium.
Fibre low blood sugar and lower high cholesterol interfere with zinc, calcium & iron
Mexican Bean Dip
1 can kidney beans
2 cloves garlic
5 drops tabasco
1 teaspoon cumin
1 tablespoon mayonnaise
1 tablespoon tomato sauce
1/2 lemon, juiced
1 teaspoon chives, finely sliced
Wash beans well put all ingredients except chives into blender until smooth.Turn into serving bowl and sprinkle with chives.
If using dried kidney beans, soak overnight, drain beans. Using fresh watercover beans and cook until soft. Do not put salt in water as the beans will notsoften.
Kidney beans are rich in B vitamins, zinc, potassium, magnesium, calcium and iron.They are also rich in soluble fibre, which can help stabiliseblood sugar levels by slowing the entry of glucose into your bloodstream.
Top of Page
Pearl Barley and Mushroom Risotto with Roast Vegetables
Serves - 6
300g pearl barley
1 litre vegetable stock
200g mushrooms
1 cup spinach leaves
12 baby carrots (skin left on)
12 baby beetroot
1 leek (halved with root intact and washed)
3 tablespoons olive oil
80g butter
60g grated parmesan
salt and pepper
Use 700ml of the vegetable stock to cook the pearl barley.
Once tender, strain (for approx 20-30 minutes.)
Peel and clean the vegetables, (lightly coat with olive oil and seasonwith salt and pepper) then roast them in a hot oven until cooked.
Saute the mushrooms, then place with the cooked pearl barley in a pot and add the remainder of the stock.
Add the parmesan and the chopped leaf spinach and mix through, then season to taste.
Serve in a large bowl and place the roast vegetables on top of the risotto.
Top of Page
<< Classes
