Recipe for those on following a lacto or lacto-ovo vegetarian
diet plan.
1. For the Fruit Shake you'll need: 2 cups chilled strawberries,
raspberries/ blackberries + 1 ½ cups nonfat milk
Puree fruits in a blender. Add milk and whirl until frothy.
Plums, oranges, peaches, melon, papaya or pineapple can be used
in place of berries. For additional sweetness, add a piece of
banana. For a creamier taste, omit the milk and fold plain, nonfat
yogurt into the pureed fruit.
2. Pea and Pumpkin (or Sweet Potato) Curry needs: 3 tsp cumin
seeds, 2 tsp coriander seeds, 3 cloves garlic
1 tsp chilli, chopped, oil and water spray, 500ml low-fat vegetable
stock, 1kg chunky pumpkin (or sweet potatoes), 400g peas, 250ml
whipped low-fat evaporated milk, 250ml low-fat coconut milk or
skimmed milk
1 tsp coconut essence
Crush the cumin and coriander seeds with the garlic and chilli.
Heat a non-stick pan and brown the onions in a little oil and
water spray and add the ground spices. Sauté for 2 minutes.
Add the vegetable stock and pumpkin or sweet potato. Bring to
the boil then reduce the heat and simmer until the vegetables
are just starting to turn soft (5–10 minutes). Add the peas,
whipped evaporated milk, milk and coconut essence and simmer for
a further 10 monutes. Serve with rice or couscous. You can add
sultanas for some additional flavour. Add chickpeas for extra
Moroccan influence and fibre. Insteads of pumpkin, add carrot
for an unusual curry.
|
|
3. Oil and Water Spray with Basil contains 150ml olive oil, 100ml
water, 1 clove garlic, quartered
5 sprigs sweet basil, torn, in an atomiser or spray bottle.
Simply pour the oil and water into the spray bottle and add the
garlic and basil. Shake well and leave to rest for at least two
weeks in the fridge. This recipe is excellent for pasta and fish
dishes, but you can change the ingredients to suit your own tastes.
If you include chillies, cut them slightly to release their flavour.
4. For the vegetable moussaka you'll need: 500g aubergines, thinly
sliced, 120g corn oil, 225g onions, thinly sliced, 5g garlic,
crushed, 225 chopped mushrooms, 280g cooked red split lentils,
a handful of torn basil leaves, 2 bay leaves, 25g tomato puree,
250g tomatoes, sliced, 500g boiled potatoes, 500g white sauce
made with skimmed milk, 2 small eggs and 150g grated mature cheddar
cheese. Fry the aubergines with half of the oil and drain.
Fry the onions and garlic in the remaining oil and add the mushrooms,
lentils and tomato puree. Now add the bay leaves and basil leaves,
season, cook for 5 minutes and spread onto the bottom of an ovenproof
dish. Layer with aubergines, followed by the tomatoes and then
the potatoes. Beat the eggs into the white sauce and pour over
the potatoes; sprinkle over the cheese and bake at 180C/350F/gas
mark 4 for 25-30 minutes. (Serves 4).(560cals, 21.2g fat)
|
