In this section we have the following recipes:
If you have any questions about any of the recipes please contact us: info@nutritionfoundation.org.nz
Serves 2
Ingredients 2 slices Wholemeal Bread 1 T Olive Oil
Method Preheat oven to 160 °C. Cut bread into small cubes. Place the cut bread into a baking tray. Drizzle with oil and bake for 10 – 15 minutes or until golden. Let cool. Store croutons in a covered container or plastic bag. Serve in soups or salads.
Ingredients 1 small Kumara ¼ small Butternut pumpkin 1 Small Onion 1 T Vegetable oil ¼ cup Dried red lentils can (125g) Crushed or chopped tomatoes 1 t Garlic (minced) 1 t Red curry paste can (125g) Lite coconut milk 350 ml Boiling water Salt and pepper to taste A small handful of chopped herbs to garnish
Method Peel and cut kumara, pumpkin and onion into small chunks. In a large saucepan sauté onion, garlic, lentils and curry paste in the oil. Add tomato, kumara, pumpkin and water. Simmer gently for approximately 30 minutes or until the lentils and vegetables are soft. Remove from heat and puree using a stick blender (or mash with a potato masher). Check seasoning and add salt to taste. Stir through the coconut milk. Garnish with herbs and serve warm. Tips: Serve with croutons or toasted pita bread. Use the leftover coconut milk in the chia seed puddings (refer to sweet treats section) and tomatoes in a meat stew or pasta sauce.
Ingredients 1T Oil 1 t Ground coriander 1 t Minced garlic 3 large Carrots (peeled and diced) 1 small Onion (chopped) 500 ml Vegetable stock ¼ cup Milk Salt and pepper to taste Optional: Fresh coriander leaves (to garnish)
Method Heat the oil in a large pot. Add onion, garlic, carrot and ground coriander and sauté for 3-4 minutes. Add vegetable stock and simmer for 10- 15 minutes or until the carrots are soft. Puree the mixture and add milk. Heat without bringing to boil. Adjust the seasoning to taste. Serve warm with sprinkled coriander on top.
Tip: You could easily double this recipe and freeze some for another meal. Vegetable stock can be purchased in vacuum-packed containers or made using 1 t of vegetable stock powder per cup of hot water.
Serves 2-3
Ingredients 1 T Oil 2 t Minced garlic 1small Onion (diced) 1x 425g can Tomatoes (chopped /diced) 1 ½ t Vegetable stock powder 1 ½ cups Water 1 t Dried mixed herbs 1/3 cup Dried pasta ½ cup Mixed frozen vegetables 1x 400g can Mixed beans or red kidney beans (drained) Salt and pepper to taste. Juice of ½ lemon 2 T Parmesan or tasty cheese Small handful of fresh herbs to garnish.
Method Heat oil in a large saucepan. Add onion and garlic and cook for 2-3 minutes or until soft. Add tinned tomatoes, vegetable stock powder, water and dried herbs. Bring to boil. Stir in pasta and cook for 10-15 minutes or until pasta is cooked. Add frozen vegetables and tinned beans. Cook for another 3 minutes or until they are heated through. Add lemon juice. Adjust seasonings to taste. Sprinkle with grated cheese and finely chopped fresh herbs. Serve warm crusty bread Tip: Substitute fresh vegetables such as tomatoes, beans, courgettes and red peppers for tinned and frozen foods when plentiful and cheap. Add 100g diced tofu to create a protein rich meal.
Last modified: January 27, 2022
