Corn and Quinoa Soup

Quinoa is native to the upper Andes of Bolivia, Peru, and Ecuador, and is a grain/cereal that can be bought in almost any supermarket and health food store. Woolworths certainly stocks it!

Its protein content is 12-18% which is higher than meat. The proteins quinoa produces are a well-balanced mix that is superior to any other grain. It's also a good source of calcium, phosphorus, magnesium and iron. When cooked, it has a slightly nutty flavour to it.

This dish has a very light flavour and would be good for all times of the year.

Corn and Quinoa Soup

Ingredients:

2 Tbsp oil
1 large leek, diced
3 cloves garlic, minced
1 inch (2.5cm) piece cinnamon stick
1 tsp ground corriander
1 bay leaf
1 cup diced zucchini
6 cups vegetable stock
1 cup quinoa grain
1/2-1 bunch shallots, diced
1 cup corn kernels
1/3 cup lemon juice
1/3 cup fresh parsley (or corriander), minced
salt and pepper to taste
avacado (optional)
tortilla bread (crisped in the oven a little)

Method:

1. Heat oil in a large saucepan. Saute leek, garlic, cinnamon, coriander and bay leaf for 15 minutes until the leek is tender.

2. Add zucchini. Saute another 5 minutes.

3. Add vegetable stock and stir in the quinoa. Simmer for 15-20 minutes until the quinoa is tender.

4. Add the shallots, corn, lemon and parsley, stirring well.

5. Remove cinnamon stick and bay leaf.

6. Slice avacado (1/4-1/2 an avacado per person is fine) into the bottom of the soup bowl and spoon soup over it. Serve with crisped up tortilla bread.

Serves: 5-6

Rating: 4.5/5

Binah Balls

"Binah" is a Hebrew word associated with the feminine aspect of knowledge and understanding. It's easy to see why these are called "Binah" balls, when you consider the protein, calcium and vitamins they are packed with!

NOTE: If possible, use a food processor to grind and chop all the ingredients. If you are doing so, start with the dried ingredients first (i.e. from sunflower seeds) and work your way up to the figs. If you are doing it all by hand, it doesn't matter which order you do it in.

Binah Balls

Ingredients:

1 cup of finely chopped dried figs
1 cup of finely chopped dates
1 cup of finely chopped dried apricots
1 cup of finely chopped mixed dried fruit
1/2 cup of ground almonds
1/2 cup of ground pepitas (shelled pumpkin seeds)
1/2 cup of ground sunflower seeds


desicated coconut (as much as is required)

Method:

1. Combine all the ingredients together and mix well.

2. Roll the mixture into balls about 2-3 cm in diameter.

3. Roll in desicated coconut to cover.

4. Chill and serve!


Source: www.vivalavegan.net

Makes: about 40 balls

Rating: 4.5/5

Borscht

The beautiful colour of this soup is much enhanced by suspending some raw grated beet in it after cooking. It is a classic cold soup, but in some countries it is served hot to departing guests to keep out the cold. Tastes great when accompanied by sour dough bread.

Borscht

Ingredients:

450g raw beetroots
2 large onions, sliced
2 large carrots, sliced
2 bay leaves
2 Tbsp olive oil
25g butter
1.5litres of boiling water
juice of 1 lemon
seasoning, to taste
1 raw beetroot, grated
sour cream or yoghurt for garnish

Method:

1. Peel the beetroots and cut into a small dice. Place them with the other sliced begetables in a large saucepan with the bay leaves, olive oil and butter. Add a pinch of salt and saute over a low heat for 10 minutes.

2. Add the boiling water then cover and simmer for about 2 hours, or until all the vegetables are tender.

3. Add the lemon juice and a little black pepper and leave to cool.

4. Remove the bay leaves and blend the soup into a puree. If it is too thick, add a little vegetable stock.

5. With the soup still off the heat, place the raw beetroot in a muslin/cheesecloth bag and suspend it in the soup. Remove after a few hours and stir the soup well.

6. Reheat it gently (if desired), or serve chilled with yoghurt, or swirls of sour cream.

Source: Spencer, C. (1992). The New Vegetarian: The ultimate guide to gourmet cooking and healthy living. Gaia Books: London

Serves: ????

Rating: 4

Creamy Honey Citrus Sauce

Good on a soy-schnitzel, or just on vegies! It's incredibly easy and tastes great hot or cold. The sauce will keep for a couple of days.

Creamy Honey Citrus Sauce

Ingredients:

Juice of 1 orange
Juice of 1-2 lemons
3 Tbsp sour cream
3 Tbsp honey
1 Tbsp cornflour
1 Tbsp water

Method:

1. Juice the orange and lemon/s so that you have approximately equal quantities of each. Pour the juice into a saucepan and add the sour cream and honey. Slowly heat.

2. Meanwhile, mix cornflour and water together to form a paste. When sauce is warm enough, add cornflour mixture to thicken it. DO NOT boil the sauce or it will separate.

3. Serve warm.

Rating: 5!!!

Eggplant Parmigiana

So good, I dare you not to like it!

Eggplant Parmigiana

Ingredients:

3 large eggplants, cut lengthways into thick slices
1 Tbsp olive oil
750g canned chopped tomatoes
handful of mixed fresh herbs (e.g. basil, parsley, thyme), roughly chopped
2 cloves of garlic, crushed
salt and freshly ground black pepper, to taste
100g mozzarella cheese, grated (can use reduced fat)
1 Tbsp freshly grated parmesan cheese

Method:

1. Preheat the oven to 200*C. Put the eggplant slices in a single layer on a baking sheet and brush them lightly with the oil. Bake in the oven for 20 mins, until the slices are starting to brown.

2. Meanwhile, put the tomatoes, herbs and garlic in a small saucepan and simmer for 10 mins. Season well.

3. Layer the eggplant slices and the tomato sauce in an ovenproof dish, finishing with a layer of the sauce. Scatter the mozzarella and parmesan cheeses over the top.

4. Put the dish in the oven and bake for 25-30 minutes, until the top is golden and bubbling.

5. Serve immediately with salad (or other vegetables), and/or warm crusty bread and butter.

Source: Anderson, J (Ed.) (2001). Diabetes Cookbook, Dorling Kindersley: Sydney

Serves: 4

Rating: 5

Eggplant Paté

This paté may be eaten either warm or cold served with toasted pitta bread or breadsticks.

If you are not a fan of chilli, you may use a little sweet chilli sauce, or take the seeds out of the chilli and just use the flesh.

Eggplant Paté

Ingredients:

3 large eggplants, pricked all over
1 Tbsp olive oil
1 red chilli, finely chopped
1 Tbsp black mustard seeds
2.5cm piece fresh root ginger, peeled and grated
2 Tbsp coconut cream
4 Tbsp chopped fresh coriander

Method:

1. Preheat oven to 200*C. Lay the eggplants on a baking sheet and bake for 40-45 minutes until tender. Cool, then halve them lengthways. Scoop out the flesh and discard the skin.

2. Heat the oil in a heavy-based saucepan, add the chilli, mustard seeds, and ginger, and fry gently for 1 minute.

3. Stir in the eggplant flesh and the remaining ingredients, breaking up the eggplant fesh, and heat the paté through. Serve warm, or let it cool completely before serving.

Source: Anderson, J (Ed.) (2001). Diabetes Cookbook, Dorling Kindersley: Sydney

Rating: 4

Goat's Cheese Crostini with Hazelnut Salsa

Goat's and cow's milk have similar nutritional compositions, but because of the higher water content of goat's cheese, it contains less fat than cow's milk cheeses.

This is an easy starter that will have your guests easily impressed!

Goat's Cheese Crostini with Hazelnut Salsa

Ingredients:

Crostini:

6 thick slices of French-stick bread
2 x 100g goat's cheeses, each cut into 3 slices
60g mixed salad leaves
orange zest, to garnish (optional)

Salsa:

30g hazelnuts, dry roasted until browned
4 Tbsp fresh parsley
1 garlic clove
grated zest and juice of 1 orange
1 Tbsp balsamic vinegar

Method:

1. First, make the salsa. Put the nuts in a blender or food processor, add the remaining ingredients, and blend for about 15 seconds. Transfer the salsa to a small saucepan and heat it through gently.

2. Meanwhile, toast each bread slice on one side. Place a slice of goat's cheese on the untoasted side of each piece of bread. Put all 6 slices under a preheated hot grill and grill for 1-2 minutes, until the cheese is golden and bubbling.

3. Divide the salad leaves among 6 plates and top with a cheese toast, garnised, if desired, with strips of orange zest. Serve with the warm salsa, either spooned over the crostini or served separately.

Source: Anderson, J (Ed.) (2001). Diabetes Cookbook, Dorling Kindersley: Sydney

Serves: 6

Rating: 4.5

Zucchini and Mushroom Bake

This is a "diabetic-friendly", vegetarian recipe.

The nutty flavour and coarse texture of fresh grainy bread will make the ideal topping for this dish, but any breadcrumbs may be used.

Zucchini and Mushroom Bake

Ingredients:

1 Tbsp olive oil
2 garlic cloves
1 onion, sliced
2 large zucchinis, sliced lengthways
200g mushrooms, quartered
400g canned chopped tomatoes
2 Tbsp tomato paste
1 tsp dried mixed herbs (or a hanful of fresh herbs)
salt and freshly ground black pepper, to taste
60g fresh grainy breadcrumbs
60g mature Cheddar cheese, grated

Method:

1. Heat the oil in a non-stick frying pan. Add the garlic, onion, and zucchinis, and fry gently for 4-5 minutes, until the vegetables are softened and beginning to brown.

2. Add the mushrooms to the pan and continue to fry for 2 minutes. Pour in the tomatoes and their juice, and add the tomato paste. Add the herbs. Simmer for 5 minutes, uncovered. Season to taste.

3. Transfer the mixture to a flameproof/ovenproof dish. Mix together the breadcrumbs and chese and scatter over the vegetables.

4. Put the dish under a pre-heated hot grill for 1-2 minutes, until the top is golden and bubbling.

5. Serve hot with mashed potatoes, baked eggplant, or other vegetables to your liking.


Source: Anderson, J (Ed.) (2001). Diabetes Cookbook, Dorling Kindersley: Sydney

Serves: 4

Rating: 4