Tomato Soup with Basil

Ingredients

3 cloves garlic, crushed

2 leeks, finely chopped

1 cup celery & leaves, finely chopped

1 ¼ cups vegetable stock

2 kg tomatoes, peeled, seeded and roughly chopped

2 tablespoons pure tomato paste

3 teaspoons fresh basil, finely chopped

Black pepper to taste

Directions

1. In a large saucepan add garlic, leeks, celery and ¼ cup vegetable stock.

2. Simmer for 10 minutes.

3. Add tomatoes and remaining stock.

4. Simmer for 20 minutes.

5. Add tomato paste, basil and season with pepper.

6. Simmer for a further 10 minutes and serve.

Indian Dahl

Ingredients
250g dried red or green lentils
2 tblspn olive oil
1 tspn whole mustard seeds
1 tspn whole cumin seeds
1 large onion, chopped
1 clove garlic, crushed
1 tspn garam masala
1 tspn ground coriander
1 tspn cayenne pepper
Chilli if desired
1 tspn ground turmeric
Fresh coriander, chopped

Directions
Rinse lentils. Put in saucepan, covered with plenty of fresh water. Bring to the boil; simmer until lentils are soft (approximately 20 minutes for red or 40 minutes for green). Drain. Heat oil in a large frying pan; cook mustard and cumin seeds. They will pop and may jump, so keep covered but do not burn. Add onion and garlic; sauté until soft. Stir in garam masala, coriander, cayenne, chilli and turmeric; cook for a few minutes. Combine spice mixture and lentils. For a chunky texture and appearance, serve as is. If you prefer a smooth dhal, puree before serving. Garnish with fresh coriander.

Pumpkin and Lentil Soup

Ingredients
5-6 cups diced pumpkin
1 cup washed red lentils
1.5 litres vegetable stock
1 tblspn extra virgin olive oil
1 onion, diced
2-3 cloves garlic, finely chopped
½ tspn grated fresh ginger
Salt & pepper
Ground turmeric

Directions
Warm the oil in a large saucepan over a medium heat. Add onions and garlic. Fry for a few minutes, until onions soften. Add pumpkin, lentils, ginger and stock and bring to the boil. Simmer, covered, for 30 minutes or until pumpkin is soft and cooked. Season with salt and pepper to taste. Blend or mash to desired consistency and serve hot, sprinkled with turmeric.

Red Lentils with Fresh Tomato

Ingredients
2 tblspns olive oil
2 onions, finely chopped
2 cloves garlic, crushed
4cm piece fresh ginger, grated
1 fresh chilli, finely chopped
2 cardamom pods
1 stick cinnamon
2 tspn turmeric
1 tspn garam masala
2 ½ cups dried red lentils, rinsed
6 tomatoes, diced
1 cup water
Salt and pepper
Juice of ½ lime
Coriander, chopped, for garnish

Directions
Heat oil in large frying pan; sauté onion, garlic, ginger and chilli with cardamom pods and cinnamon for about 10 minutes or until fragrant. Add turmeric, garam masala, lentils, two thirds of the tomatoes and water. Season with salt and pepper to taste. Cook until water has evaporated, then stir in lime juice. Serve garnished with coriander and remaining diced tomato.

Hearty Shepherd’s Pie

Ingredients
1.5 kg sweet potato
1 tblspn olive oil
1 small onion, diced
1-2 cloves garlic, crushed
½ cup dried green lentils (or 150g lean mince)
1 medium carrot, diced
2 ½ cups vegetable stock
1 x 400g can crushed tomatoes
1 ½ tblspns tomato paste
½ cup each peas and corn (fresh or frozen)
Small handful of fresh herbs of your choice
½ cup grated cheddar cheese
Sea salt & freshly ground black pepper

Directions
Pre-heat oven to 180 degrees centigrade. Peel and cut sweet potato into large chunks. Steam for 10 minutes, or until tender. Mash to a smooth consistency, season with salt and pepper, then set aside. Warm the oil in a large saucepan over medium heat and gently fry the onion and garlic until onion softens. Add the lentils (or mince) and carrot and fry gently until carrot begins to soften. Add the stock, tomatoes, tomato paste and bring to the boil. Reduce heat to medium-low and simmer for 30 minutes. Add the peas and corn and continue to simmer 10 minutes until thick. Stir in the herbs and transfer to a large ovenproof dish. Cover with mashed sweet potato and sprinkle with cheese. Bake for 15 minutes or until the top is golden.

Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more, to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

Directions
In a medium saucepan, bring the water and salt to a boil. Stir in the oats and raisins, reduce the heat to low and simmer, stirring occasionally, uncovered, for 5 minutes.

In the meantime, place nuts, if using, in a dry skillet over a medium-high flame, and toast, stirring frequently, until golden and fragrant, about 5 minutes. Set aside.

When the oats are cooked remove pan from the flame and stir in the vanilla and nutmeg. Swirl in the brown sugar and place the oatmeal in serving bowls. Pour 1/4 cup of milk on top of each bowl, and top with toasted nuts and a sprinkle of cinnamon.

Note: For a quicker version using quick cooking or plain instant oatmeal: Cook the oatmeal according to the directions on the package. Stir raisins, brown sugar, and nutmeg into the cooked oatmeal. Top with milk, nuts (toasted or un-toasted) and cinnamon

Copyright Ellie Krieger, All rights reserved.

Strawberry and Mozzarella Salad

• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 heart romaine lettuce, torn or cut into bite-sized pieces (3 cups lightly packed)
• 1 8-ounce container of strawberries, hulled and sliced
• 3 ounces part-skim mozzarella cheese, diced (about 3/4 cup)
• 1/4 cup fresh basil leaves, cut into ribbons

Directions

In a small bowl whisk together the oil, vinegar salt and pepper. Place the lettuce in a large bowl and toss with half the dressing. Place the lettuce onto 4 salad plates.

Toss the strawberries with the remaining dressing and place 1/4 of the berries on top of each mound of lettuce. Top each with cheese and sprinkle with the basil.

Nutrition Info

Calories 150; Total Fat 12 g; (Sat Fat 3.5 g, Mono Fat 5 g, Poly Fat 1 g) ; Protein 6 g; Carb 7 g; Fiber 2 g; Cholesterol 15 mg; Sodium 320 mg

Excellent source of: Vitamin A, Vitamin C

Good source of:Protein, Vitamin K, Calcium, Manganese

Copyright Ellie Krieger, All rights reserved