VEGETABLES
I always find it hard to understand when people claim that 'they don't like vegetables', for one thing there are such a huge variation of vegetables I find it very difficult to see how a person could 'not like' them all.
They are part of our lives, as every person somehow and somewhere has to eat them. Nature has created them and their benefits and it is up to us to learn how prepare and eat them for a good and healthy life.
You presumably all know about the 5 A DAY, we should eat; it is far better that this 5 is not all made up of fruits.
Nor do you only have to stick to 5, the more you eat, the better.
The types of fruit and vegetables that we do eat should be well varied as they all contain different combinations of fibre, vitamins, minerals and other nutrients.
I have tried to stop adding massive lists to reviews, but in this case I am going to add one - this is just some of the vegetables that are available for our consumption - I am sure that in this list there is something that appeals to the most ardent of 'anti-vegs' Artichoke
Asparagus: canned, freh or frozen
Beans, black eye: cooked 3 heaped tablespoons
Beans, broad, butter, cannellonie, french, kidney, runner, French
Beansprouts:
Beetroot: bottled or fresh
Broccoli
Brussel sprouts
Cabbage
Carrots: canned, freh or frozen
Cauliflower , fresh or frozen
Celery
Chick peas
Chinese leaves
Courgettes
Cucumber
Curly kale:
Leeks
Lentils
Lettuce
Mangetout
Mixed vegetables: frozen or canned
Mushrooms, fresh, canned or dried
Okra
Parsnips
Peas: canned, dried, fresh or frozen
Pepper: canned, fresh or frozen
Radish
Spinach: fresh or frozen
Spring onion
Sugarsnap peas
Swede:
Tomato puree
Tomato: canned or fresh
Fruit and vegetables don't have to be eaten on their own to count towards your 5 a day. You can also include any vegetables found in soups, stews, sandwiches and other dishes.
Before I get to my recipes, here are a few tips to help you to enjoy your vegetables:
*Always buy fresh vegetables when they are in season. They cost less and artheir flavour is better.
*Stock up on frozen vegetables for quick and easy cooking in the microwave.
*If you don't have a lot of time, buy vegetables that are easy to prepare. Pick up pre-washed bags of salad and add baby carrots or cherry tomatoes for a salad in minutes. Buy packages of baby carrots or celery sticks for quick snacks.
*Use a microwave to quickly cook your vegetables.
*Vary your choice of vegetables to keep meals interesting.
*Try crunchy vegetables, raw or lightly steamed
OLDCHEM'S RECIPES
As normal these are all low fat recipes and suitable for weight loss diets.
I love this next dish it is so handy - it can be served hot or cold, on it's own, with grilled chicken or meat, a lovely filling for a jacket spud etc .
I make a great big panful, it will keep in the fridge but if you have too much it makes a great pasta sauce if you blitz it in a food processor.
MY SPECIAL RATATOUILLE
1 large aubergine, cut into chunks
2 courgettes, roughly sliced
1 large green pepper, deseeded and chopped
1 large red pepper,deseeded and chopped
1 cloves of garlic, crushed
1 large red onion, sliced
1 tin chopped tomato
1 jar pasatta
1 veg stock cube
12 olives, sliced
salt & pepper
1 dessertspoon worcester sauce
chopped basil
Spray a large saucepan with Frylight, fry garlic & onions until soft add all the vegs, worcester sauce and olives and stir well for 5 minutes.
Add the tomatoes,pasatta, stock cube and seasoning.
Cover the pan and simmer for 35 minutes stirring occasionally until vegs are soft but not sloppy. Check seasoning and stir in basil.
LOVELY !!!!!!!!
SPINACH AND LEEK FRITTATA
5 spray low-fat cooking spray
250 g spinach, baby leaf
1 leek, about 200g, sliced thinly
6 medium egg, beaten
100 ml skimmed milk
1 teaspoon salt,
1 teaspoon pepper, freshly ground black
Preheat the oven to 180°C, 350°F, Gas 4.
Spray a 20cm square or 21cm round non-stick cake tin with the cooking spray and line the base with non-stick baking parchment. Blanch the spinach in boiling water 2 minutes until wilted, then drain and squeeze dry (or cook in the microwave according to pack instructions). When cool, chop roughly.Blanch the leek in boiling water for 3 minutes, then drain and press dry also. Scatter both vegetables into the base of the cake tin.Beat the eggs with the milk and seasoning then pour over the vegetables pressing them down with the back of a fork.
Bake for about 18-20 minutes until risen and golden brown.
Remove and cool for 10 minutes then turn out. Serve warm in wedges, or cool completely and cut into small squares.
VEGETABLE ROSTI
450 g potatoes, peeled and halved
1 1/2 medium carrots halved
250 g swede, peeled and cut into large chunks
4 portion spring onions, finely sliced
1 teaspoon thyme, fresh, or 1/2 dried
1 portion egg white, lightly beaten
1 spray low-fat cooking spray
1/4 teaspoon salt
1/4 teaspoon pepper
Par-boil the potatoes with the carrot and swede chunks for 10 minutes, then drain them and leave to cool.
Coarsely grate the par-boiled potatoes, carrot and swede into a large bowl and stir in the spring onions and beaten egg white. Season well.
Spray a large non-stick frying pan or griddle with low fat cooking spray. Cook batches of the rosti mixture in 12 small mounds, flattening them with a fish slice as they cook. They will need about 3 - 4 minutes on each side, so that they are golden brown. Serve at once.
VEGETABLE CRUDITES AND DIPS
Cut up a selection of veg crudites -- celery, cauliflower, cucumber,peppers, carrot etc and serve with dips shown below.
OLIVE & PEPPER DIP
1 Large red green or yellow pepper,
100 g olives, in brine, green pitted and drained
3 tablespoon capers, drained
2 tablespoon tomato puree
1 tablespoon lemon juice
2 tablespoon parsley, chopped
1 pinch salt
1 teaspoon pepper
Put all the ingredients into a blender blend for about 10-15 seconds so that it still has some texture.
Tip the mixture into a serving bowl. Check the seasoning, adding salt and pepper according to taste. Cover and chill until ready to serve.Best served at room temperature.
BUTTERBEAN DIP
2 Large cloves of garlic clove garlic
1 410g can butter beans, drained
100 g extra light soft cheese
Chopped parsley
Salt & pepper
Preheat the oven to Gas Mark 5/190°C
Place the garlic cloves on a square of foil, add 2 tsp water and make a little parcel. Roast for about 15 minutes towards the top of the oven, or until the cloves are soft.
When cool squeeze the softened pulp into a bowl.
Tip the butter beans into the bowl and add the cheese and parsley , blend until smooth.
Season to taste.
BAKED VEGETABLE PATTIES WITH FRESH TOMATO CHUTNEY
Makes 8
1 small onion, chopped
1 carrot, chopped
1 clove garlic, chopped
1 stick of celery, chopped,
14oz can soya beans
3 tabs chopped parsley
1 teasp dried oregano
salt & pepper
1 egg
2 oz polenta or plain flour
CHUTNEY
1lb tomatoes, skinned, seeds removed and roughly chopped
4 spring onions, finely chopped
1 teaspart sweetener
2 tabs chopped mint
1 teasp made English mustard
1 teaspoon wine vinegar
Spray a saucepan with Frylight, cook onion,carrot,celery and garlic for about 10 mins stirring well.
Meanwhile drain soya beans, blend coarsley - mix in cooked vegetables, herbs and polenta. Season well.Beat egg and bind all ingredients together with it. Make into 8 patties and place on a baking tray sprayed with frylight. Bake for about 40 minutes, until well browned (190c/375f/gas 5).
To make the chutney mix all ingeredients together and season to taste.
The patties can be frozen before cooking. They can be cooked from frozen but add 5 mins to the cooking time.
SAVOURY PUMPKIN STRUDEL
Serves 4
1 large leek, trimmed,sliced and washed
1lb pumpkin, deseeded and diced
4 oz mushrooms, chopped
1 tabs thyme
2 tabs chopped parsley
40z Extra Low fat soft cheese
salt & pepper
3 sheets filo pastry
1 egg, beaten
Spray a large saucepan with frylight, add leeks and cook forabout 5 mins. Add pumpkin, cover and cook until tender ( about 15 mins) stirring occasionaly to avoid sticking.
Remove from heat and add mushrooms, sheese, herbs and seasoning.
Spray one sheet of filo with frylight,lay second on top spray and lay third sheet on top..
Spread the pumpkin mixture evenly over pastry leaving a border of about 1" all around.
Brush edges with beaten egg, Roll up from long side like a swiss roll.
Place on a large baking tray sprayed with frylight, brush with beaten egg and sprinkle top with salt,herbs,paprika etc to your choice.
Bake for about 1 hour ( 180c/350f/gas 4) until golden brown and cooked through, serve hot.
So tuck in and eat your veg!!
Summary: It's not all over cooked cabbage you know!!
She knows her onions you know - and her carrots, cabbage and peas 
