Healthy, tasty, cheap recipes
February 25th 2011 21:47
Roasted vegetables
This recipe is quite simple and you can use any vegetables that you can roast. I like to use kumara, potato, pumpkin, carrot, tomato, mushroom, and onion. Chop the root vegetables into small cubes. Turn the oven on to bake at 200C. Spray one tray with vegetable oil and sprinkle the chopped vegetables with either Tuscan seasoning or roast seasoning. Put in the oven. Chop up the mushrooms in half or if you have Portobello mushrooms you can use them whole. Chop the tomatoes into thirds and thinly slice the onions into rings. Place these vegetables on a lightly sprayed tray and put in the oven. Take the root vegetables out when they are golden brown and tender. Serve and eat straight away or cool and make them into a roasted veggie salad.
Stuffed potatoes
Preheat the oven to 180C on bake. Bake potatoes (with skins on) for 45-60 minutes. Scoop out the middle and put the scooped potato in a bowl. Put your chosen filling in the bowl with the potato and mix it together. Put the mixture into the hollowed potatoes. Put the stuffed potatoes on a lightly oiled tray and bake until golden brown for 10 minutes.
Fillings
For a corn filling, combine the potato, half a cup of trim milk, half a cup of drain corn kernels, and half a cup of chopped capsicum together. Sprinkle pepper and cheese on top.
For a more protein dense jacket potato, mix the potato with a can of chilli beans, half a cup of natural low fat yoghurt and enough low fat to mix the potato and beans together. Sprinkle with chopped parsley and pepper.
For something a bit starchy and sweet, try mixing the potato with one cup of pumpkin puree (or mashed pumpkin), half a cup of low fat, natural yoghurt, a quarter of a teaspoon of ground cloves and two thinly sliced spring onions.
Hummus
This is one of my favourite spreads and it is much cheaper to make at home, if you are lucky enough to have a food processer of some description.
You need 200 grams of dried chick peas or two cans of chickpeas, two tablespoons of lemon juice, two cloves of crushed garlic, two to three tablespoons tahini paste, one to two tablespoons olive oil and a sprinkle of salt.
Put chickpeas, lemon juice, garlic and tahini into a food processor. Blend briefly; add olive oil and salt to taste and blend again. Cover and keep in the fridge.
If you are going to use dried chickpeas, put them dry chickpeas into a large saucepan with plenty of cold water and leave them for at least 12 hours until they double in size. Drain and rinse them again, add about three litres of fresh cold water, bring to the boil and simmer for one and half hours. Drain; rinse in cold water, drain again.
If you have any queries, then please email me at nutrition.advice@gmail.com or leave your questions here.
Krissi
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