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Recipes for Healthy Cooking Club

 

Italian Pasta with Vegetables, Salad, Channa/ Toor dal with vegetables, Cauliflower and peas, Fruit salad, Healthier Cereal Mix

 

 

          

 

 

 

Italian Pasta with Vegetables

Serves 4-6

 

Ingredients

1 Onion

2 cloves garlic crushed

1 tablespoon olive oil

1 tin chopped tomatoes

2 teaspoon oregano

cup fresh parsley

2 fresh tomatoes

cup courgette

cup carrots

cup celery/ green peppers

teaspoon salt

Pepper to taste

Tabasco sauce to taste

 

Wholemeal pasta

Low fat cheese to taste

 

Method

Cook the onions in olive oil till golden, add the garlic and stir. Add vegetables: carrots, courgettes and celery/ peppers, stir well and cover. Once slightly cooked, add fresh tomatoes and cover. Once tomatoes have begun cooking, add oregano and half parsley, teaspoon salt and pepper to taste.

 

Prepare the water for the pasta.

 

Once tomatoes and vegetables have cooked down, add the tin of tomatoes, crushing the tomatoes as you go along. Cover and cook, add a little water if the mixture is too thick. It should begin to look like a sauce. Once done, add remaining salt, season with more pepper.

 

If making this for children/ fussy eaters: You can blend this sauce in a blender, just for a few seconds to ensure it is smooth.

 

Once the pasta is cooked, strain well and place in the serving bowl. In the serving bowl mix the sauce as needed, sprinkling parsley at every stage to ensure its flavours run through the sauce.

 

You can sprinkle low fat cheese to taste.

 

If you would like to add chicken to this: ensure you choose lean version of chicken.

If you would like to add mince to this: ensure you ask for lean meat for mince, remove all signs of fat. Add to the onions and garlic before you add vegetables. Allow the chicken to cook for 10 minutes on medium heat then add vegetables as described above. Similarly for the mince, allow mince to cook for minimum 10 minutes and then add vegetables.

 

* * *

Salad

4-6 people

 

Ingredients

head of fresh lettuce to taste

2 tomatoes chopped

onion chopped round

1/3 cucumber chopped

cup fresh or frozen corn

cup parsley

Rind and juice of 1 lemon

1 teaspoon Olive oil

teaspoon salt

teaspoon pepper

1 clove of garlic crushed

2 tablespoon low fat cheese

Method

Mix together the parsley, garlic, salt, pepper, olive oil, lemon rind and juice and cheese. Add tomatoes to this mix and stir well. When tomatoes begin to leave their juice, add onion, cucumber and corn. Add lettuce last so that it stays crisp and serve at room temperature.

 

* * *

Channa/ Toor dal with vegetables

4-6 people

 

Ingredients

1 cup channa dal

1 small Baingan chopped

1 handful picked Methi leaves washed and chopped

1 slim slice of red pumpkin (kaddu) washed and chopped

1 teaspoon salt

Haldi, jeera, jeera powder, dhaniya powder, red chilli powder

2 pods garlic Garlic finely chopped

1 small piece of Ginger finely chopped

I/2 medium size onion chopped finely

1 tablespoon Sunflower oil

packet of dried tamarind

 

Method

Boil dal with vegetables and haldi

Boil tamarind separately in sufficient water to make a sauce.

Once dal is cooked, add boiled tamarind, salt

Mash vegetables into dal.

For tarka: heat oil, add jeera, onions, garlic and ginger

Once these are cooked add dry spices: jeera, dhaniya powder red chilli powder.

Once ready add to dal.

Cook dal for 10 minutes more with tarka, if too thick add hot water.

 

Before serving sprinkle coriander over dal.

 

* * *

 

Cauliflower and peas

4-6 people

 

Ingredients

1 Cauliflower head

1 cup frozen or fresh Peas

Jeera, Haldi, red chilli powder

Ginger

1 teaspoon Salt

1 teaspoon Sunflower Oil

 

Method

Chop cauliflower into small florets

Wash well, dry well.

Heat oil; add jeera, ginger and when these have cooked for a few seconds add haldi.

Quickly add cauliflower

Stir well, careful not to break florets.

When cauliflower is nearly cooked, add frozen peas and  salt.

Cover and cook for a couple of minutes.

Take off heat and add coriander

 

Serve  Meal with rice/ wholemeal roti/ pitta bread/ naan...

Serve with salad: tomatos, cucumber and carrots with lime juice no salt or ready mixes.

 

* * *

 

Fruit salad

 

Ingredients

Choice of fruit: strawberries, apples, bananas, pears, oranges/clementines/satsumas.

Rind of 1 lemon

Juice of 1 lemon

1.5 teaspoon sugar

1% milk

Birds Custard mix or Low fat/ fat free plain yoghurt

 

Method

Cut up choice of fruits

Mix lemon juice, a teaspoon of sugar, lemon rind into fruit.

Let it sit for 10 minutes

 

Follow instructions on box to make plain custard. Do not add sugar.

or

Mix low fat yoghurt and serve chilled.

 

* * *

Healthier Cereal Mix

Some of us are used to eating our processed, fried snacks like Bombay Mix and fried cornflakes snacks that you buy from grocery stores. These snacks are high in fat, sugar and salt and eaten regularly over time can cause health problems such as high blood pressure, diabetes and other diseases. Some of our members have adapted this snack with an alternative snack that tastes the same but is not fried and made with healthier ingredients such as leftover breakfast cereals. You can make a big batch of this to store for a few weeks. Remember to choose breakfast cereals that are not high in sugar as it will defeat the purpose of making this alternative! Do keep in mind that everything needs to be eaten in moderation and as a part of a balanced diet that includes fruit and vegetable. You can leave the nuts out in the recipe. This recipe comes from Sushila Patel, one of our founding members.

 

Ingredient List

1. Cornflakes            1 cup

2. Shreddies             1 cup

3. Shredded Wheat  1 cup

4. Cheerios              1 cup

5. Peanuts               cup (you can leave this out)

6. Cashew Nuts         cup

7. Salt                       tablespoon

8. Icing Sugar          Tablespoon

9. Sunflower oil        2 Tablespoons

10. Green Chilies to taste

11. Curry Leaves       6-7 leaves

12. White Poppy seeds 2 teaspoons

13. Sesame seeds   1 teaspoon

14. Cumin seeds     teaspoon

15. Mustard seeds   teaspoon

 

Method

Mix up the cereals in a separate bowl. Heat the oil in a heavy big saucepan. When the oil is hot add cumin and mustard seeds, green chillies, curry leaves. Add in cashew nuts and peanuts. Let this cook for a few minutes without browning the ingredients. Add poppy seeds and sesame seeds. After a minute or so, add all the mixed cereals to the pan. Toss with all the ingredients. Then add salt and sugar. Mix everything together really well and keep it on a medium heat. Keep stirring to ensure that the ingredients do not get burnt or browned. Once the cereals are crisp, remove the pan from the stove. Cool and store in jars.

 

Statistics: Site Updated from Henna5 on 11/2/2019

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