Diet Healthy Vegetarian Recipes

Helen asks…

Healthy recipes?

Can anyone give me some healthy recipes? I am trying to change me and my 5 year old son’s eating habbits… Thanks!!!

yummy answers:

- use honey instead of sugar
- switch to wholewheat bread and pasta
- try to use brown rice if you have the time
- don’t get concentrated juices, if you have a blender try to make your own at home
- try doing veg homemade crisps
(cut veg in small pieces, add lot’s of seasoning – a bit of salt, lot’s of pepper, oregano, other spices if you want) put in low heat in oven for a couple of hours
- use lot’s of olive oil in your diet instead of sunflower oil
- say no to fresh cream on coffee
- switch to green tea or herbal tea (i love aniseed, mint and cinnamon tea – mixed)
- stop frying food
- start grilling and steaming food
- switch to cholesterol free butter or soy butter
- switch to semi skimmed or skimmed milk
- don’t get sugary cereals (try plain cereal with a bit of honey, they tasted better anyway)
- remove mayonnaise from your diet (go for ketchup or mustard instead)
- substitute chocolate with strawberries or other sweet fruits
- try to keep a fruit salad in the fridge every day (add lemon so that the fruits don’t turn brown) and add a bit of orange juice to it too.
- if you like salty foods, try a bit of salt and lots of seasoning
- try to always have salad served with the food, raw vegetables are essential
- if you don’t like raw carrots (i don’t when they are in big pieces!!) grate them, and add a bit of olive oil and lemon on them. – I really don’t know why that makes a difference but it does to me
- if you get delivery, try to cut down on it. No matter how healthy something is described as you never know all of the ingredients and salt that was used in preparing it
- if you are not a vegetarian cut down on red meat
- try making your food appealing to the eye and colorful (for your son mostly) – if something looks dull then he is more likely to not eat it (if he is like my sister)

and recipes

Vegetable soup (for best results you need a mixer)

broccoli (about 300gr)
2-3 small potatoes
1-2 medium carrots
sweetcorn (a handful)
1 spoon of olive oil
1 lemon’s juice
fresh parsley – about one big spoons (cut)
salt
pepper

Cut the broccoli in relatively small pieces. Peel the potatoes and cut them in 4, peel and cut the carrots. Boil water, add some salt. Then add the potatoes and the broccoli stem in the water. After 7-10 minutes add the carrots and 5 minutes afterwards add the floret. Leave to boil for a bit. Try mushing them with a fork (just to check if they are soft enough). IF yes, leave enough water for the vegetable to be covered and remove from heat. Add parsley, lemon juice and olive oil. Blend the rest of the mixture. (I use a hand mixer directly in the pot and don’t like to make it entirely smooth. Add sweetcorn (if it’s frozen put the pot on low fire with the lid on for 2-3 minutes -
not really necessary because the mixture is so hot that it will be done by itself) Remove from heat.
This is a very flexible recipe, you can just add/remove ingredients based on what you like.
Things that are easy to mush though at first (potatoes, carrots, broccoli, cauliflower, etc ), mush, and then the more solid vegetables (sweetcorn, mushrooms).

Mushroom veggie balls
2 cups mushrooms cut in small pieces
half a lemon juice (2-3 spoons)
1 cup of grated potatoe (drained)
3/4 cup grated onion (drained)
3 big slices of bread, cut in pieces, put in a bowl and throw a bit of water on it, then drain with your hands.
1 spoon of dry mint
2-3 spoons of olive oil(strong taste if possible)
about 8 spoons of cut parsley
salt (about 1 spoon), cinnamon, pepper
1/3 cup of self raising flower
1/3 cup crushed toast
a bit of oil

Boil the mushrooms in water with the lemon juice for 4-5 minutes. Drain them entirely. (Wait until the cool down and drain with your hands. (They should be about 1 cup after boiled).

Put in a big bowl the mushrooms, potatoes, bread, onion, mint, olive oil parsley, pepper, cinnamon and salt and mix them well. Check that the mixture is drained well, if not, when creating the balls push the mixture well in your hands so that the water comes out. Meanwhile, create the balls and place them in a seperate plate.

In another bowl mix the toast with the flour.

Put oil in a pan and heat. When oil starts burning roll the veggie balls in the flour/toast mixture and fry.

Same recipe applies for spinach veggie balls.

Note: You can make the mixture a day before and leave it in the fridge

Lentils
1 cup of lentils (not the small fast to cook lentils)
1 big chopped onion
1 big grated carrot
1 grated tomato
2 sticks chopped celery
half an onion juice
a bit of olive oil
Put lentils in a pot with cold water. Put on high heat and leave until water boils. Then, drain water and wash lentil with cold water. Again, put cold water in the pot and put the lentils on high heat. When they start boiling, lower the heat a bit and add lemon juice and salt. Wait until lentils start to get softer (add more water if necessary). When they do, if there is a lot of extra water, just leave enough to cover them. Add onions and olive oil first. After a couple of minutes add the rest of the vegetables. Stir and taster occasionally to see if they are done. (If you don’t have all the vegetables it’s ok. All you need is the onion. The rest are not that essential.

Filled peppers (Gemista)

1 cup of long grain rice
1 chopped onion
200gr chopped mushrooms
a couple of peppers (I like colors so I use green, yellow and red – also for the taste variation)
3-4 spoons of olive oil
2 spoons of parsley
2 grated tomatoes
salt
pepper

Cut top off peppers and empty. Put in oven for a bit until they start getting soft. Then leave them aside to cool. Heat oil in a big pan or pot. Add rice and stir until it begins to color a bit. Add onion and stir. After 1-2 minutes add tomatoes, mushrooms, parsley, salt and pepper. Stir well. Add a cup of water and wait until it’s absorbed. Take pot off the heat. Fill peppers. Put peppers in a pot sideways and add a mixture of water, a bit of olive oil, salt and pepper. So that peppers are half covered. Put in oven at 200. After 10 minutes turn peppers so that the other half is covered with the mixture. They should be done when most of the mixture is absorbed.

Spinach
1 pack of spinach
1 lemon’s juice
1 glove garlic
2 spoons olive oil

Chop garlic. Put in a bowl, add lemon juice and olive oil. Mix well. Add spinach and stir. Leave it sit for a couple of minutes. Put in pot, put lid on and cook on low heat for a couple of minutes. Stir every 30 seconds.

Boiled vegetables
broccoli
carrots
spring onion
veg stock
white wine
pepper
olive oil

Put olive oil, carrots and broccoli stem on heat and leave for 2 minutes. Add spring onion. Stir. Add one cup of water and veg stock cut in small pieces(easier to dissolve). Wait until water boils. Add 1/4 cup white wine. Put in low heat and leave. Stir occasionally. When it’s done add pepper and stir.

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