Week 2 Recipe Booklet: Vegetarian Main Courses - Derval.ie
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Week 2 Recipe Booklet: Vegetarian Main Courses
Roast Aubergine with Wilted Spinach, Flaked Almonds and Chilli. Ingredients: • 1 X aubergine • 1 tbsp olive oil • 300g spinach • Bunch Mint • Bunch Parsley • Bunch Basil/Coriander • 1/2 red chilli sliced thinly • 30g flaked almonds Method: 1. Slice aubergine in half lengthways and make diagonal incisions deep into the flesh. Brush with olive oil and place in preheated oven for 25-35 min- utes until completely tender. 2. Meanwhile, wilt the spinach by popping it in a large saucepan with a little drop of water, cover and simmer for 5 minutes. 3. Chop up all the herbs and lightly toast the almonds in the oven for the final 4-5 minutes of cooking time. 4. Once the aubergine and spinach are cooked it is just a matter of compil- ing everything together. 5. Place the spinach on top of the aubergine and layer with the feta. Pile on all the chopped herbs, the more the merrier and finish with the toasted almonds and chopped fresh chilli. Nutritional Information on this recipe from Cathy Dunleavy: • The purple colour in the skin delivers a powerful antioxidant called Nasunin which has been found to protect the essential fats in the brain cells. It is high in fibre and low in calories and fat, a fantastic food for weight management, cholesterol management and prevention of pre-di- abetes/type 2 diabetes. • Raw spinach contains oxalic acid which prevents the absorption of cal- cium and iron. When we heat spinach this oxalic acid is destroyed and the calcium and iron become available for absorption in the body. This doesn’t mean we need to avoid raw spinach altogether but this dish is a fabulous example of how to incorporate wilted spinach into the diet. The high level of Vitamin C in many of the other components of the dish mean that iron will be even more available for absorption which is exactly what we want to protect our cells from damage.
Baked Sweet Potato Topped with Caramelised Onion, Goats Cheese, Cherry Tomatoes and Fresh Basil: Ingredients: • 1 large Spanish onion • 1 tbsp olive oil • 30g goats cheese • 6-8 vine ripened cherry tomatoes • Bunch fresh basil • Salt and pepper Method: 1. Start by pricking the sweet potato and popping it into a preheated oven at 170* for 1hr (dependent on the size) 2. Thinly slice the onion and gently sweat off over a low to medium heat for up- wards of 20 minutes. This helps to release ally he natural sweetness of the on- ion. 3. Add salt and pepper whilst this is cooking. 4. Once the sweet potato is cooked, slice it in half lengthways. 5. Top it with the caramelised onion. 6. Half the cherry tomatoes and pop these on top alongside the goats cheese and fresh basil. 7. Serve warm and enjoy. Nutritional Information on this recipe from Cathy Dunleavy: • Sweet potato is loaded with beta carotene, a compound with the body coverts into vitamin A. This is a powerful nutrient for healthy vision (fan- tastic for diabetics in particular) and plays in a critical role in all cell growth and repair. Combining beta carotene rich food with fat sources (in this case olive oil and goats cheese) means it can be absorbed more effi- ciently (it is a fat soluble vitamin). • Notice the fabulous combination of colours in this dish. Red, green, or- ange. This is exactly what the term ‘eat the rainbow’ means. The different colours indicate the different nutrients so learn from this dish and play around with always trying to combine reds, greens, oranges, purples, yel- low etc.
Baked Sweet Potato Topped with Blackbean and Sweetcorn Mexican Salsa - Vegan Friendly: Ingredients: • 1/2 tin organic black beans • 1/2 tin organic sweetcorn • 1 avocado • 1/2 red chilli • Juice of 2 limes • Large bunch fresh coriander • 2 cloves garlic • Salt and pepper. Method: 1. Start by pricking the sweet potato and popping it into a preheated oven at 170* for 1hr (dependent on the size) 2. Pop all the ingredients in a bowl and.mash all together very rough- ly. 1. Top the cooked sweet potato and enjoy! Nutritional Information on this recipe from Cathy Dunleavy: • A fabulous plant based protein option here. Black beans provide a substantial amount of protein, fibre, iron, folate, magnesium and potassium. There are a BRILLIANT food! The lime juice in this dish adds a great hit of Vit C to help absorb the iron. • Salsa is a great way to bring flavour into food without the high lev- els of saturated fat. Such an easy thing to throw together on a sum- mers day and your body will thank you for this big hit of nutrients. • These 2 sweet potato recipes are such beautifully balanced meals.. Enjoy every bite!
Mint & Pea Risotto: Ingredients: • 250g arborio/risotto rice • 900ml vegetable stock • 100ml dry white wine (optional, but replace with stock if not using) • 1tbsp olive oil • 2 crushed cloves garlic • 3 diced shallots • 200g petit pois or frozen garden peas • Large bunch mint (approx 50-60g) • 80ml cream • 60g parmesan cheese Method: 1. Start by preparing your stock. 1 stock cube per 450ml boiling water. 2. Sweat off the shallots and garlic in the olive oil. Add in the rice and allow it to be coated in the oil and lightly toasted before adding in the glass of wine. 3. This will absorb almost immediately. Proceed to add the stock in thirds. 4. Allow the liquid to absorb almost completely before adding in the next third and so on. 5. When the final addition of liquid is almost absorbed, add in the peas and stir through. 6. Add in the cream and grate in the parmesan before removing from heat. 7. Chop the mint and sprinkle on top. 8. Absolutely delicious springtime risotto..a little goes a long way! Nutritional Information on this recipe from Cathy Dunleavy: • A beautiful creamy satisfying dish. If you are watching your weight, consume this either an hour or 2 before your workout/walk etc. or as a post meal dinner. • The Arborio Rice gives a decent hit of carbohydrates so make sure not to skimp on the peas. We want to ensure plenty of fibre and protein to slow down the release of those carbohydrates into the body. • Option to team this with a big side salad and some grilled/roast- ed tomatoes. Heating tomatoes releases Lycopene, a powerful antioxidant which the body cannot use when the tomato is raw. Again, this does not mean that raw tomatoes are to be avoided. In this case, the vitamin C is still available so there are pros to bother cooked and raw much like the spinach.
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