Potato Pancakes

Ingredients

·         6 medium potatoes, grated

·         1 small onion, finely chopped

·         125 ml brown bread flour

·         5 ml baking powder

·         2 eggs, separated

·         5 ml salt

·         Ground black pepper to taste

Preparation

1. Mix all ingredients together except for the egg whites, which are beaten stiffly, then folded into the other ingredients.

2. Fry in lightly oiled pan, turning when one side is done.

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Beetroot Soup

Ingredients

·         3 medium sized beetroots

·         360 ml water

·         360 ml plan rice milk

·         2 tbsp. white grape juice

·         2 tsp. balsamic vinegar

·         1 tsp. dried dill weed

Preparation

1. Scrub the beetroots and peel it.

2. Cut the beetroots into 12.5 cm chunks.

3. Place the chunks in a saucepan with the water. Bring to simmer, then cover and cook for about 15 minutes, or until tender.

4. Transfer beetroots to a blender, leaving the cooking liquid in the pan. Add remaining ingredients to the blender and purée for about 1 minute, until completely smooth.

5. Pour beetroot mixture back into the pan; stir.

6. Heat again.

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Creamy Sweet Potatoes

Ingredients

·         2 large sweet potatoes

·         15 ml tahini (tahini is a paste made from ground sesame seeds.)

Preparation

1. Scrub the sweet potatoes and cut them into small chunks.

2. Steam them for about 25 minutes or until tender when pierced with a fork. Set aside to cool enough to handle.

3. Peel the sweet potatoes, if desired, then purée them in a food processor.

4. Add tahini and blend until completely smooth.

5. Transfer puréed mixture to a micro-wavable dish and heat in the micro-wave oven at high for 2-3 minutes or until warm throughout.

Serves 4.

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Vegetable Lasagna

Ingredients

·         350 g lasagna noodles, preferably whole-wheat

·         125 ml (½ tsp.) salt

·         125 ml (½ cup) chopped walnuts

·         250 g (I cup) fresh spinach

·         750 ml (3 cups) tomato sauce

·         Freshly ground black pepper to taste

·         250 g (1 cup) chunky cottage cheese

·         60 ml (¼ cup) grated Parmesan cheese

·         12 thin slices mozzarella or any Swiss cheese

Preparation

1. Cook the lasagna noodles in boiling salted water until tender but still somewhat firm – remember the teaspoon oil! Drain.

2. Preheat the oven to 180⁰c (356⁰F).

3. Toast nuts on a baking tray in the oven – stir a few times – for 10 minutes or until roasted.

4. Wash and dry spinach and chop into bite-size pieces.

5. Spread 190 ml (¾ cup) of the tomato sauce in the bottom of a 20 x 20 cm oven-proof casserole dish. 

Place one-third of the noodles on top and season lightly with salt and pepper. Cover with one-third of the spinach, one-quarter of the nuts, one-quarter of the cottage cheese, 12.5 ml (1 tbsp.) Parmesan cheese and a layer of mozzarella slices. Repeat these layers twice, and then spread the remaining sauce, nuts and cheeses on top.

6. Bake for 40 minutes and let stand for 10 minutes before serving.

6-8 Servings

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Beef Stroganoff

Ingredients

• 1 kg sirloin steak

• 8 big sliced fresh mushrooms

• 3/4 cup chopped onion

• 2 cloves garlic, pressed

• Vegetable cooking spray

• 1 tablespoon margarine

• 2 tablespoons flour

• 1 cup hot water

• 1 teaspoon beef bouillon granules

• 1/4 teaspoon salt

• 1/2 teaspoon pepper

• 1 tablespoon corn-starch

• 1/4 cup low fat sour cream

• 3 cups hot cooked noodles

• Finely chopped fresh parsley

Preparation

1. Trim fat from steak; slice steak diagonally across grain into thin strips. Cook steak and mushrooms, onion and garlic in a large saucepan with cooking spray over medium-high heat, stirring constantly, until tender.

2. Drain steak mixture, and set aside; wipe drippings from pan. Melt margarine in saucepan over low heat; add flour, stirring with a wire whisk until smooth. Cook 1 minute, stirring constantly. Gradually add 1 cup water, stirring constantly. Add bouillon granules, and cook over medium heat, stirring constantly, until thickened.

3. Stir in salt, pepper, and steak mixture. Cook until thoroughly heated. Remove from heat. Combine corn-starch and sour cream; stir into meat mixture (do not reheat).

Serve over noodles; sprinkle with parsley.

6 servings

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Vegetable Paella

Ingredients

·         1 cup raw rice

·         4 cups vegetable broth

·         2 onions peeled and thinly sliced

·         4 cloves garlic, crushed

·         3 green peppers, seeded and thinly sliced

·         2 tomatoes sliced

·         ½ tsp. salt

·         1 bay leaf

·         ¼ cup olive oil

·         2 cups green peas slightly steamed

·         1 cup sliced black olives

·         400g tin pimentos sliced

·         2 cups cooked chickpeas

·         ½ cup almonds cut in halves

Preparation

1. Cook the rice in the broth until the liquid is absorbed.

2. In a saucepan, sauté the onion, garlic, peppers, tomatoes and bay leaf in the olive oil until the onion is tender.

3. Add the peas, olives, pimentos and chickpeas and heat through.

4. Place the rice in a casserole dish and spread the vegetable mix on top.

5. Garnish with the almonds.

Serves 6.

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Lamb Curry

Ingredients

·         4 tsp. cooking oil

·         1 small onion, chopped

·         1 tsp. crushed garlic

·         ½ tsp. red pepper flakes or powder

·         1 bay leaf

·         1 tsp. curry powder

·         1 tsp. turmeric

·         500 g boneless lean lamb cut into 5 cm x 5 cm cubes

·         1 cup tomato puree

·         ½ cup sultanas

·         1 tbsp. red wine vinegar

·         ½ tsp. salt

·         250 g cauliflower florets cut into 1 cm pieces

·         1 cup green beans cut into 5 cm pieces

·         1 cup long-grain white rice

·         ½ cup plain yogurt

Preparation

1. In a saucepan, heat the oil over medium heat. Sauté the onion and garlic with the red pepper, bay leaf and half of the curry powder and turmeric, stirring occasionally, for about 5 minutes, or until the onion is wilted and fragrant.

2. Stir in the lamb and cook for 2-3 minutes, or until browned at all sides. Stir in 2 cups of water, the tomato purée, sultanas, vinegar, salt and remaining curry powder and turmeric. Bring to boil, cover and simmer for 45 minutes or until lamb is tender.

3. While the lamb is cooking, bring 1 cup of water to boil in a medium sized saucepan. Place the cauliflower and beans in a vegetable steamer and steam for 7-10 minutes. Remove and set aside.

4. Bring 2 cups of water to boil in the same saucepan, stir in the rice, cover and reduce heat to low and cook for 20 minutes.

5. When the lamb is tender, add the cauliflower and beans, cover and simmer for another 5 minutes or until heated through. Remove the pan from the heat; remove and discard the bay leaf. Stir the yoghurt into the curry and serve immediately over the rice.

Serves 4.

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