Tuesday, October 19, 2010

Healthy Vegetarian Recipes - Spinach Pate

Serves 8

Calories per serving - 66


40g bulgur wheat

675g spinach, stems removed

3 tbsp vegetable stock

1 onion, chopped

2 garlic cloves, crushed

1 tbsp fresh chopped oregano

1 tbsp fresh chopped thyme

2 tsp cider vinegar

1 egg beaten

2 tbsp fresh chopped coriander

50g low-fat cheese, grated

6-8 large lettuce leaves


1. Cook the bulgur wheat in boiling water for 15 minutes or until swollen and cooked. Drain well. Wash the spinach and cook in a saucepan until it begins to wilt. Drain very well and chop finely.

2. Heat the stock in a saucepan and cook the onion and garlic for 2-3 minutes until beginning to soften. Add the bulgur wheat, oregano, thyme and vinegar and cook for 5 minutes. Remove the saucepan from the heat and stir in the egg, chopped coriander, cheese and spinach.

3. Line a 2lb loaf tin with the lettuce leaves, allowing them to overhang the edge. Spoon the spinach mixture into the pan and fold the lettuce leaves over the top to cover the mixture completely.

4. Cover the tin and cook the pate in the oven at 180c/350f/Gas 4 for 40-60 minutes or until firm. Allow to cool before transferring to the refrigerator to chill for 2 hours. Unmould the pate, slice and serve with hot toast and a small salad.

Healthy Vegetarian Recipes - Vegetable Enchiladas

Serves 4

Calories per serving - 209


2 flour tortillas

For the filling

115g spinach, stems removed

4 spring onions, sliced

25g low-fat cheddar cheese, grated

a pinch of ground coriander

1 small celery stick, trimmed and sliced

50g drained, canned corn

1 carrot, peeled and grated

For the sauce

150ml skimmed milk

2 tbsp cornflour

150ml vegetable stock

4 pickled jalapeno chillies, sliced

50g low-fat cheddar cheese, grated

1 tbsp tomato puree

1 tbsp fresh chopped basil

basil or coriander sprigs to garnish


1. Blanch the spinach for the filling in boiling water for 2-3 minutes. Drain well and put in a mixing bowl with the scallions, cheese, coriander, celery, corn and carrot.

2. Spoon half of the filling along one edge of each of the tortillas. Roll up the tortillas and cut in half. Put in a shallow ovenproof baking dish, seam side down.

3. Four the sauce, blend 4 tablespoons of the skim milk to a paste with the cornstarch. Heat the remaining milk and vegetable broth in a saucepan and stir in the cornstarch paste, jalapeno chiles, half of the cheese and the tomato paste.

4. Bring the sauce to a boil, stirring until thickened. Cook for 1 minute and pour over the tortillas in the dish. Sprinkle the remaining cheese on top and cook in the oven at 350f for 30 minutes or until the sauce is bubbling and the cheese has melted. Garnish with cilantro or basil and serve with a small salad.

Healthy Vegetarian Recipes - Vegetable Kebabs

Serves 6

Calories per serving - 209


1 zucchini, sliced

1 yellow bell pepper, seeded and cubed

4 baby corn, halved

4 button mushrooms

1 small red bell pepper, seeded and cubed

half a cup vermouth

1 tbsp olive oil

4 tbsp lemon juice

1 garlic clove, minced

2 tbsp fresh chopped cilantro

grated rind of 1 lemon

2/3 cup bulghar wheat

ground black pepper


1. Prepare all the vegetables and place in a shallow dish. Mix together the vermouth, oil, 2 tablespoons of the lemon juice, garlic, half of the cilantro and half of the lemon rind. Pour over the vegetables, cover and marinate for 2 hours

2. Meanwhile, place the bulghar wheat in a bowl, pour over 1 1/4 cups boiling water. Let sit for 30 minutes or until the water is absorbed. Drain is necessary and stir in the remaining lemon juice and cilantro. Season

3. Remove the vegetables from the marinade and thread onto four skewers. Broil for 10 minutes, turning until cooked through. Serve the bulghar wheat with the kebabs.

Monday, October 18, 2010

Healthy Vegetarian Recipes - Spicy Fruit Salad

Serves 4

Calories per serving - 368


115g dried apricots

50g dried peaches

50g dried mango

50g dried pears

115g dried stoned prunes

1 tsp ground cinnamon

900ml orange juice

3 mint sprigs

150ml low-fat natural yogurt

grated zest of 1 orange


1. Place the fruits in a bowl and add the cinnamon and orange juice. Cover and leave to soak overnight.

2. Place the contents of the bowl in a saucepan with the mint and bring to the boil, reduce heat to a simmer and cook for 20 minutes until the fruits have softened. Cook and transfer to the refrigerator. Cover until required.

3. Remove the mint from the salad. Mix together the yogurt and orange zest. Serve with the fruit salad.

Healthy Vegetarian Recipes - Spiced Pears

Serves 4

Calories per serving - 204


4 large ripe pears, peeled, halved and cored

300ml mango juice

1 cinnamon stick, crushed

half a tsp grated nutmeg

3 tbsp raisins

2 tbsp soft brown sugar


1. Place the pear halves in a pan with the fruit juices, spices, raisins and sugar. Heat gently to dissolve the sugar and then bring to the boil.

2. Reduce the heat to a simmer and cook for a further 10 minutes until the pears are softened. Serve hot with the syrup.

Healthy Vegetarian Recipes - Apple Drop Scones

Serves 4

Calories per serving - 131


For the Scones

50g wholemeal flour

1 tsp baking powder

1 tsp caster sugar

1 medium egg, beaten

85ml skimmed milk

1 green dessert apple, cored and chopped

1 tbsp raisins

For the yogurt sauce

150ml low-fat natural yogurt

half a tsp ground cinnamon

1 tsp honey


1. Sift the flour and baking powder for the scones in a mixing bowl and stir in the sugar. Make a well in the center and beat in the egg and milk to make a smooth batter. Stir in the apple and raisins, mixing well.

2. Brush a heavy based non-stick frying pan with a little oil and warm over medium heat. Divide the batter into eight equal portions and drop flour portions into the pan, spacing them well apart. Cook for 2-3 minutes until the top of each drop scone begins to bubble. Turn the scones over and cook for 1 minute. Transfer to a warmed plate and keep hot while cooking the remaining four scones.

3. Mix the yogurt sauce ingredients together in a bowl and serve with the hot drop scones.

Healthy Vegetarian Recipes - Strawberry Cocktail

Serves 4

Calories per serving - 85


225g strawberries, hulled and chopped.

150ml cranberry juice

2 tbsp honey

half a tsp ground ginger

475ml sparkling mineral water

ice and mint sprigs to serve

4 whole strawberries for garnish


1. Place the strawberries, cranberry juice, honey and ginger in a food processor and blend for 30 seconds until smooth.

2. Add the sparkling mineral water, ice and mint. Pour into glasses, garnish and serve immediately.