Friday, July 31st, 2009...6:25 pm

Making the most of Vegetables

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Most of us have heard the message that vegetables are extremely important in our diet and we should have half a plate full at dinner time.  Here are some variations that I have tried recently:

Coleslaw with sliced green cabbage and red cabbage, and chopped parsley

Lettuce salad with lettuce greens, sprouted beans, tomato, chopped herbs etc

At least 3 different vegies steamed until just tender or stir-fried

  • diced red onion
  • broccoli florets, and chopped stem or cauliflower florets
  • sliced carrot
  • sliced zucchini
  • cubed button mushrooms
  • sliced beans
  • chopped bokchoy or cabbage
  • diced pepper
  • frozen peas or beans
  • frozen stir-fried vegies

Add a wee sprinkling of these to steamed vegies:

  • slithered almonds
  • pinenuts
  • cashews
  • chopped walnuts
  • sesame seeds
  • sliced spring onions
  • grated edam or parmesan cheese

Add to stirfried vegies:

  • coating of whole-grain mustard, pesto with olive oil, or dukkah after frying
  • quick marinade of tsp of crushed or sliced garlic, crushed ginger, sprinkling of tamari soy sauce
  • marinade of olive oil, lemon juice, crushed or sliced garlic, grated ginger root, tamari soy sauce, sweet chilli sauce. Serve with sliced spring onions or sesame seeds

Below are two winter veggie recipes that I enjoy:

Curried Vegies

Steam vegies until just tender or lightly defrost frozen vegie mix. Simmer together enough light evaporated milk, drop of coconut essence and red curry paste together, thicken with maize cornflour and add vegies.  Heat through in the pot or the oven.

Tomato Vegies

Serve with grilled chicken, add chunks of chicken or with pasta for lunch

In a sprayed heated pan cook 6 sliced garlic and 1 diced onion.  Add 2 sliced carrot and steam for a minute. Add half a broccoli head of florets and stem sliced, 2 sliced zucchini, and handful of frozen peas, steam with lid on.  Stir through a 500ml 5 Brothers tomato sauce until hot

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