Veggie Bean Burger
(makes 4 burgers)
2 cups cooked beans (black beans, aduki, pinto, kidey, chickpeas)
1 cup steamed squash
1 carrot
1/2 onion, finely sliced
1 small shallot
1/2 cup miso liquid or stock to moisten patties
1 T fresh herbs or powdered (sage, corainder, parsely, thyme, dill, basil, ginger, fennel, cumin, mint, garlic)
1/2 cup cooked brown rice
sunflower seed if desired
Mash up beans. Mix in the other ingredients and make patties. Bake for 30 minutes at 400 oF until brown. Serve with avocado cream.
Avocado cream sauce
2 very soft avocado
2 spring onions, chopped finely
1/4 t coriander powder
1/4 t seaweed seasoning (or salt)
1/2 t olive oil
3-4 T water
Place water at the bottom of a blender. Add avocado, spring onion, coriander, seasoning, olive oil and mix until creamy.
Showing posts with label McKeith. Show all posts
Showing posts with label McKeith. Show all posts
Monday, April 6, 2009
Quinoa/Buckwheat Tabbouleh
(serves 4)
2/3 cup cooked quinoa ( or 175 g dry buckwheat groats: Cook for 10 minutes until tender)
1/2 cup fresh mint, chopped
1 1/2 cup fresh parsely, chopped
1 large beef tomato, deseeded and diced
1 medium cucumber, peeled and diced
2/3 cuo ( 2-3) finely chopped onions
1 T extra virgin olive oil
1 whole fresh lemon, juiced
1 pinch sea salt
lettuce leaves
Mix all ingredients together in a large bowl. Cover and chill for 20 minutes. Serve tabbouleh mounded on a bed of lettuce, accompanied by lemon wedges.
2/3 cup cooked quinoa ( or 175 g dry buckwheat groats: Cook for 10 minutes until tender)
1/2 cup fresh mint, chopped
1 1/2 cup fresh parsely, chopped
1 large beef tomato, deseeded and diced
1 medium cucumber, peeled and diced
2/3 cuo ( 2-3) finely chopped onions
1 T extra virgin olive oil
1 whole fresh lemon, juiced
1 pinch sea salt
lettuce leaves
Mix all ingredients together in a large bowl. Cover and chill for 20 minutes. Serve tabbouleh mounded on a bed of lettuce, accompanied by lemon wedges.
Sweet Potato Shepherdess Pie
(serves 4)
2 t virgin oil
1 garlic clove, peeled and crushed
1 onion, peeled and sliced
2 sticks celery, washed and sliced
1 bay leaf
1 small butternut squash, peeled, halved and cut into small pieces
15 oz vegetable stock (made from 1 cube of stock)
15 oz can of red kidney beans, rinsed under water
410 g can black eyed peas, drained and rinsed
2 red or yellow peppers, washed and sliced
3 tomatoes, washed and sliced in half
2 medium zuchhini, sliced
1 broccoli head, finely chopped
3 medium carrots, sliced
2 T finely chopped fresh parsley
1 tsp arrowroot
4 sweet potatoes, steamed for 15 minutes and mashed
Heat a little water and olive oil, in a large saucepan. Add the garlic, onion, celery and bay leaf and simmer for approx 3 minutes. Add the squash and heat for 3 minutes, stirring. Pour in the stock and bring to boil over medium heat. Simmer gently for 10 minutes, stirring occasionly. Add the kidney beans, peppers, tomatoes, zucchini, broccoli, and carrots. Simmer for further 5 minutes until squash is tender. Stir in the parsely. Add a little arrowroot to thicken.
Transfer ito baking dish, mix the sweet potato mash with little of cooking water and dash of tamari sauce and add as topping and bake for 15 minutes at 40 oF. Just enough to set.
2 t virgin oil
1 garlic clove, peeled and crushed
1 onion, peeled and sliced
2 sticks celery, washed and sliced
1 bay leaf
1 small butternut squash, peeled, halved and cut into small pieces
15 oz vegetable stock (made from 1 cube of stock)
15 oz can of red kidney beans, rinsed under water
410 g can black eyed peas, drained and rinsed
2 red or yellow peppers, washed and sliced
3 tomatoes, washed and sliced in half
2 medium zuchhini, sliced
1 broccoli head, finely chopped
3 medium carrots, sliced
2 T finely chopped fresh parsley
1 tsp arrowroot
4 sweet potatoes, steamed for 15 minutes and mashed
Heat a little water and olive oil, in a large saucepan. Add the garlic, onion, celery and bay leaf and simmer for approx 3 minutes. Add the squash and heat for 3 minutes, stirring. Pour in the stock and bring to boil over medium heat. Simmer gently for 10 minutes, stirring occasionly. Add the kidney beans, peppers, tomatoes, zucchini, broccoli, and carrots. Simmer for further 5 minutes until squash is tender. Stir in the parsely. Add a little arrowroot to thicken.
Transfer ito baking dish, mix the sweet potato mash with little of cooking water and dash of tamari sauce and add as topping and bake for 15 minutes at 40 oF. Just enough to set.
Saturday, January 17, 2009
Beetroot soup
Ingredients
Serves 4
1 tbsp olive oil
1 onion, peeled and chopped
1 garlic clove, peeled and chopped
2 celery stalks, trimmed and sliced
1 large parsnip, trimmed, peeled and grated
6 small raw beetroot, trimmed, peeled and grated
1 wheat-free vegetable stock cube
1 tsp wheat-free vegetable bouillon powder
1 tbsp cider vinegar
1 sweet potato, peeled and diced
third of a cucumber, peeled and diced
2 tbsp finely chopped fresh dill
Method
Place the oil, onion, garlic and celery in a large saucepan with 3 tablespoons of water. Cook over a moderate to low heat, stirring frequently, for 3-4 minutes, until soft but not coloured. Add the parsnip, beetroot, stock cube and bouillon powder to the pan with 1.25 litres cold water. Bring to the boil, then lower the heat and simmer for 30 minutes.
Stir in the vinegar and sweet potato and continue to simmer for 10 minutes or until the vegetables are tender when pierced with a knife.
Ladle into warmed soup bowls and serve garnished with the diced cucumber mixed with the dill.
Serves 4
1 tbsp olive oil
1 onion, peeled and chopped
1 garlic clove, peeled and chopped
2 celery stalks, trimmed and sliced
1 large parsnip, trimmed, peeled and grated
6 small raw beetroot, trimmed, peeled and grated
1 wheat-free vegetable stock cube
1 tsp wheat-free vegetable bouillon powder
1 tbsp cider vinegar
1 sweet potato, peeled and diced
third of a cucumber, peeled and diced
2 tbsp finely chopped fresh dill
Method
Place the oil, onion, garlic and celery in a large saucepan with 3 tablespoons of water. Cook over a moderate to low heat, stirring frequently, for 3-4 minutes, until soft but not coloured. Add the parsnip, beetroot, stock cube and bouillon powder to the pan with 1.25 litres cold water. Bring to the boil, then lower the heat and simmer for 30 minutes.
Stir in the vinegar and sweet potato and continue to simmer for 10 minutes or until the vegetables are tender when pierced with a knife.
Ladle into warmed soup bowls and serve garnished with the diced cucumber mixed with the dill.
Split pea soup
Ingredients
Serves 4
# 225g yellow split peas, soaked in cold water overnight then rinsed in a sieve
# 1 organic wheat-free vegetable stock cube
# 1 tsp organic vegetable bouillon powder
# 1 medium onion, peeled and sliced
# 1 sweet potato, peeled and chopped
# 3 carrots, peeled and thickly sliced
Method
Place the soaked peas in a large saucepan and cover with 1.5 litres of cold water. Add the stock cube and bouillon powder. Bring to the boil and simmer for 40 minutes, removing any froth with a large spoon.
Halfway through the cooking period, add the vegetables and continue simmering for a further 20 minutes until the peas and vegetables are very tender, stirring occasionally.
Remove from the heat and cool for 5 minutes. Carefully transfer to a food processor or liquidiser (the liquid will be hot so avoid splashes) and blend until smooth (you can also use a stick blender for this job). Return to the pan and heat through gently, stirring regularly. (Add more water if the soup appears to be too thick for your taste.)
Tip
Split pea soup is great for cold winter's days. This one makes keeps really well in the fridge. Add some fresh baby spinach leaves to the soup just before serving if you like.
Serves 4
# 225g yellow split peas, soaked in cold water overnight then rinsed in a sieve
# 1 organic wheat-free vegetable stock cube
# 1 tsp organic vegetable bouillon powder
# 1 medium onion, peeled and sliced
# 1 sweet potato, peeled and chopped
# 3 carrots, peeled and thickly sliced
Method
Place the soaked peas in a large saucepan and cover with 1.5 litres of cold water. Add the stock cube and bouillon powder. Bring to the boil and simmer for 40 minutes, removing any froth with a large spoon.
Halfway through the cooking period, add the vegetables and continue simmering for a further 20 minutes until the peas and vegetables are very tender, stirring occasionally.
Remove from the heat and cool for 5 minutes. Carefully transfer to a food processor or liquidiser (the liquid will be hot so avoid splashes) and blend until smooth (you can also use a stick blender for this job). Return to the pan and heat through gently, stirring regularly. (Add more water if the soup appears to be too thick for your taste.)
Tip
Split pea soup is great for cold winter's days. This one makes keeps really well in the fridge. Add some fresh baby spinach leaves to the soup just before serving if you like.
Friday, January 16, 2009
Butternut Squash Soup
( 4 servings)
1 medium butternut squash - cut into smallish pieces
1 medium onion - diced
4 cloves garlic - chopped
2 1/2 to 3 cups water
pepper to taste
herb seasoning (salt-free) to taste or some cumin or curry powder
cooking spray (or 2 tablespoon olive oil if desired)
soy milk or hemp milk if desired
Using cooking spray to coat, saute the onion in a pot or pan until it is soft. Add in the garlic and continue sautéing for a few more minutes. Add the water and squash at the same time and bring to a boil. Turn heat down and simmer for as long as it takes to soften the squash completely, usually less than 45 minutes .Take the contents of the pot and pour it all into a blender. Blend thoroughly, and add in spices to your liking.
This soup does NOT need salt, just a bit of pepper (and herb seasoning if you have it) for a kick. Milk adds a nice touch of creaminess and flavor or add some ground nuts/almonds.
1 medium butternut squash - cut into smallish pieces
1 medium onion - diced
4 cloves garlic - chopped
2 1/2 to 3 cups water
pepper to taste
herb seasoning (salt-free) to taste or some cumin or curry powder
cooking spray (or 2 tablespoon olive oil if desired)
soy milk or hemp milk if desired
Using cooking spray to coat, saute the onion in a pot or pan until it is soft. Add in the garlic and continue sautéing for a few more minutes. Add the water and squash at the same time and bring to a boil. Turn heat down and simmer for as long as it takes to soften the squash completely, usually less than 45 minutes .Take the contents of the pot and pour it all into a blender. Blend thoroughly, and add in spices to your liking.
This soup does NOT need salt, just a bit of pepper (and herb seasoning if you have it) for a kick. Milk adds a nice touch of creaminess and flavor or add some ground nuts/almonds.
Carrot Soup
(serves 3)
3-4 Cup chopped carrots or 3 -4 big carrots
1 sweet potato (optional, cut down 1 cup of carrots)
1 large onion
1 teaspoon finely chopped garlic
1 teaspoon curry powder
3 cups vegetable stock or water
1 tablespoon cornflour or arrowroot
salt and pepper to taste
some fresh herbs
olive oil
Chop onions and add with garlic and curry powder to hot oil. Cook gently stirring occasionally for about 5 mins. Process carrots in food processer with metal chopping blade. Add with stock to pot, cover and simmer for 10 minutes. Mix arrowroot to a paste with 1/4 cup water and stir into the carrot mixture. Puree or blend & serve topped with parsley, basil pesto or ground nuts.
3-4 Cup chopped carrots or 3 -4 big carrots
1 sweet potato (optional, cut down 1 cup of carrots)
1 large onion
1 teaspoon finely chopped garlic
1 teaspoon curry powder
3 cups vegetable stock or water
1 tablespoon cornflour or arrowroot
salt and pepper to taste
some fresh herbs
olive oil
Chop onions and add with garlic and curry powder to hot oil. Cook gently stirring occasionally for about 5 mins. Process carrots in food processer with metal chopping blade. Add with stock to pot, cover and simmer for 10 minutes. Mix arrowroot to a paste with 1/4 cup water and stir into the carrot mixture. Puree or blend & serve topped with parsley, basil pesto or ground nuts.
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