Healthy Vegetarian Recipes - Spicy Fruit Salad

Serves 4

Calories per serving - 368

Ingredients

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

Method

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

Ingredients

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

Method

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

Ingredients

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

Method

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

Ingredients

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

Method

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.

Healthy Vegetarian Recipes - Breakfast Muffins

Makes 12

Serving size - 1

Calories per serving - 119

Ingredients

75g wholemeal flour

115g plain flour

1 tbsp baking powder

65g muesli

2 tbsp chopped dates

2 tbsp soft brown sugar

1 egg white, whisked

150ml skimmed milk

2 tbsp polyunsaturated margarine, melted

Method

1. Place the flours, baking powder, muesli, dates and brown sugar in a bowl. In a seperate bowl, mix together the egg white, milk and margarine. Add to the dry ingredients all at once. Stir gently

2. Spoon the mixture into eight muffin cases to two-thirds full. Bake in the oven at 220c/425f/Gas 7 for 20-25 minutes or until risen and golden. Serve warm.

Healthy Vegetarian Recipes - Bread Pudding

Serves 8

Calories per serving - 112

Ingredients

6 slices wholemeal bread, with crusts removed

1 tbsp polyunsaturated margarine

1 red pepper, halved and seeded

1 green pepper, halved and seeded

2 tomatoes, chopped

50g low-fat cheddar cheese, grated

2 egg whites, beaten

475ml skimmed milk

ground black pepper

Method

1. Spread the bread with the margarine and cut each slice into four triangles by cutting on the diagonal.

2. Place the peppers skin side uppermost on a rack and grill for 10 minutes until blackened. Place in a plastic bag with tongs, seal and let cool. Peel off the skins and discard. Slice the peppers into thin strips.

3. Layer the bread, peppers, tomatoes and half of the cheese in a large shallow ovenproof dish. Mix the egg white and milk together and pour over the bread. Allow to stand for 30 minutes

4. Sprinkle the remaining cheese over the dish and season. Cook in the oven at 170c/325f/Gas 3 for 45 minutes until set and risen. Serve Hot

Healthy Vegetarian Recipes - Hash Brown Potatoes with Baked Beans

Serves 6

Calories per serving - 154

Ingredients

For the baked beans

225g dried navy beans, soaked overnight

150ml vegetable stock

half a tsp dried mustard

1 onion chopped

2 tbsp dark molasses

225g tomatoes, peeled, chopped

1 tbsp tomato puree

1 tbsp fresh chopped basil

ground black pepper

For the potato cakes

675g peeled, cubed potatoes

2 tbsp skimmed milk

1 onion, chopped

1 garlic clove, crushed

2 tsp sunflower oil

Method

1. Drain the soaked beans and rinse well under cold water. Drain and put in a large saucepan with 475ml of water. Bring the beans to the boil rapidly for 10 minutes. Reduce the heat to a simmer, cover and cook for 1 hour or until the beans are cooked, topping up the water if necessary. Drain the beans and return to the pan. stir in the vegetable stock, dried mustard, onion, molasses, tomatoes, tomato puree and basil. Season well and cook for 15 minutes or until the vegetables have cooked.

2. Meanwhile, make the potato cakes while the beans are cooking. Cook the potatoes in boiling water for 20 minutes or until soft. Drain well and mash with the milk.

3. Add the onion and garlic, mixing well and form into 12 equal sized cakes. Brush a non-stick frying pan with the oil and warm over a medium heat. Cook the potato cakes for 15-20 minutes, turning once until golden brown. Serve hot with the baked beans

Healthy Vegetarian Recipes - Fruit Kebabs

Serves 4

Calories per serving - 154

Ingredients

2 tbsp caster sugar

2 mint sprigs, plus extra for garnish

1 papaya, halved, seeded and chopped into 5cm (2 in) squares

1 mango, stoned and chopped into 5cm (2 in) squares

1 star fruit sliced

1 kiwi fruit, thickly sliced

Method

1. Soak four wooden skewers in water for 30 minutes. Remove when ready to use. Place the sugar, mint and 150ml water in a pan. Heat gently to dissolve the sugar and then bring to the boil until reduced by half. Discard the mint

2. Thread the fruit onto the skewers, alternating the varieties. Brush with the syrup and grill for 10 minutes. Turning and brushing until heated through. serve hot, garnished with mint.

Healthy Vegetarian Recipes - Breakfast Hash

Serves 4

Calories per serving - 179

Ingredients

675g peeled, cubed potatoes

1 tbsp sunflower oil

1 red pepper, seeded and halved

1 green pepper, seeded and halved

2 tomatoes, diced

115g open cap mushrooms, peeled and quartered

2 tbsp fresh chopped parsley

ground black pepper

Method

1. Cook the potatos in boiling water for 7 minutes, drain well. Heat the sunflower oil in a large frying pan, add the potatoes and cook for 10 minutes stirring.

2. Chop and the red and green peppers and add to the pan with the tomatoes and mushrooms. Cook for 5 minutes, stirring constantly, add the chopped parsley, season to taste and serve.

Healthy Vegetarian Recipes - Porridge with Poached Fruit

Serves 4

Calories per serving - 310

Ingredients

175g porridge oats

1.05 litres skimmed milk

175g plums, halved, pitted and sliced

8 tbsp honey

Method

1. Place the porridge oats in a pan with the milk. Bring to the boil, reduce the heat and simmer for 5 minutes, stirring until thickened.

2. Meanwhile, place the plums in a saucepan with 2 tbsp of honey and 150ml of water. Bring to the boil, reduce heat and simmer for 5 minutes until softened. Drain well

3. Spoon the porridge into individual bowls and top with the poached plums. Serve hot with the remaining 6 tbsp of honey

Healthy Vegetarian Recipes - Grilled Pink Grapefruit

Serves 4

Calories per serving - 69

Ingredients

2 florida pink grapefruit

2 tbsp honey

pinch of ground allspice

mint sprigs to garnish (optional)

Method

1. Cut the skin away from the grapefruit, remove any remaining pith and cut each grapefruit into quarters. Place the quarters in a heatproof shallow dish.

2. Mix together the honey and allspice and spoon over the grapefruit pieces. Cook under the grill for 5 minutes. Serve garnished with mint if desired.

Healthy Vegetarian Recipes - Morning Scones

Makes 14

Serving size - 1

Calories per serving - 113

Ingredients

115g self-raising flour

115g wholemeal self-raising flour

pinch of ground cinnamon

pinch of ground nutmeg

25g polyunsaturated margarine

50g all-bran cereal

15g chopped, skinned hazelnuts

45g sultanas

1 egg

90ml skimmed milk

Method

1. Preheat the oven to 200c/400f/Gas 6. Place the flours and spices in a bowl and rub in the margarine to resemble fine breadcrumbs. Stir in the all-bran, nuts and sultanas. stir in the egg and milk and bring together to form a soft dough.

2. Knead the dough on a lightly floured surface and cut into eight 7.5cm (3inch) rounds with a cutter. Brush the tops with a little extra milk and place on a floured baking sheet. Bake for 20 minutes or until risen and golden. Sprinkle with extra cinnamon to garnish if desired.

Healthy Vegetarian Recipes - Banana Energy

Serves 4

Calories per serving - 210

Ingredients

4 large bananas, peeled and cut into chunks

1 tbsp lemon juice

300ml low fat natural yogurt

2 tbsp honey

lemon slices and mint sprigs for garnish

Method

1. Place all the ingredients in a food processor or blender. Liquidize for 1 minute or until smooth. Pour into tall serving glasses, garnish and serve immediately

Healthy Vegetarian Recipes - Apricot Yogurt Crunch

Serves 4

Calories per serving 140

Ingredients

275g apricots, pitted

3 tbsp honey

50g porridge oats, toasted

1 tsp groung ginger

275g low-fat natural yogurt

Method

1.Place the apricots in a pan with 150ml water and 1 tbsp of the honey. Cook for 5 minutes until softened and drain.

2. Mix the oats and remaining honey in a bowl. Stir the ginger into the yogurt. Alternately layer the fruit, yogurt and oat mixtures into serving glasses. Chill and serve