Chunky Bean Chilli
In my family, these simple, but delicious combos of vegetables, tomato and beans are known as ‘thingies’. The official name for them in the US is ‘chilli’. Whether or not you add chilli is entirely up to you. I have one child for whom too much chilli is never enough, and another who writhes in…
Mushroom Loaf
This loaf is easy to make, nutritious and delicious! Ingredients: ¾ cup brown rice 1½ cups water 1 medium onion, finely chopped 1/2 cup chopped celery 2 cups chopped Swiss brown mushrooms 1 tbsp Dr Fuhrman’s VegiZest or other no added salt seasoning 2 tsp paprika 1½ tsp oregano 1½ tsp basil 1 tsp…
Mean Greens and Black Beans with ‘Cheesy’ Polenta’
Kale is the ultimate superfood, rich in vitamins, minerals, protein, antioxidants and the cancer-fighting chemicals found in all cruciferous vegetables. Black beans have the highest amount of combined resistant starch and fibre of any legume. This makes them the ideal food for diabetics, people who need to lose weight, and people struggling with between-meal cravings.…
Eggplant and Bean Vegie Stacks with Polenta
The inspiration for this spectacular dish came from an utterly mundane source: I had a whole lot of vegies in my fridge that I needed to use up! It turned out to be such a hit that my kids are now begging me to make it every week. Ingredients: Polenta 1 litre water 1 cup…
Creamed Mushrooms and Greens
Mushrooms have profound anti-cancer properties, and are a good source of vitamin B12 and protein. Green leafy vegetables have the nutrient-per-kilojoule score of any food – they should be incorporated into at least 2 of your daily meals, and preferably 3! Green peas have a low glycaemic index, which stabilises blood sugar level, and contain…
Scrumptious Seed Burgers
Nutritious, delicious, and easy and quick to make – what more could you want? Pumpkin seeds (pepitas), sunflower seeds and sesame seeds: Are rich in minerals such as zinc, iron and calcium; Contain essential fatty acids (‘good fats’); Are good sources of protein; Contain phytosterols which lower cholesterol; And taste great too! Ingredients: 1/4 cup…
Red Lentil Bolognese
Red lentils are the easiest of all legumes to cook with – no pre-soaking required, quick-cooking and mild-flavoured. In this recipe, I’ve combined them with high-nutrient vegetables to make a tasty, versatile sauce. Red lentils are high in protein, fibre, folate, iron and the important trace elements molybdenum and manganese; Tomatoes are high in lycopene,…
Quinoa Stuffed Mushrooms
Mushrooms have profound anti-cancer properties, and are a good source of vitamin B12 and protein. Green leafy vegetables are the most nutritious foods you can eat, on a nutrient-per-kilojoule basis. Quinoa is high in protein, minerals and vitamins. Ingredients: 1/2 cup quinoa, uncooked 1 cup water 4 large field or Portobello mushrooms, stems removed…
Quinoa à la Queen
Quinoa is an easy-to-cook, highly nutritious grain revered by the ancient Incans. It’s available in health food shops, wholefood markets and the health food sections of larger supermarkets. Here’s an easy and delicious way to enjoy its nutritional bounty. Quinoa is rich in minerals such as zinc, iron and calcium; Almonds are abundant in calcium…
Tunisian Sweet Potato and Chickpea Stew
This delicious, hearty stew can be made either on the stove or in a slow cooker. I prefer the slow cooker option, because it really ramps up the flavour and texture. I am yet to find a person who doesn’t love this recipe! Ingredients: 1 onion, chopped ½ cup low-sodium vegetable stock, chick pea cooking…