Sunday, October 17, 2010

Vegetarian Fritata's

Todays recipe is really simple I know but have taste tested and is yummy.  Great for left overs and could be for a nice Sunday breakfast or an easy lunch. So many options with this one. So hear goes.

Vegetarian Frittata's

  • 1 tbspn Olive or Canola Oil
  • 1 Sml Onion Sliced
  • 1 Clove Garlic
  • 1 cup Mashed Potato
  • 1 cup Mashed Sweet Potato
  • 6 Small Mushrooms Sliced
  • 3 Eggs whisked

Method

Add Oil to a nonstick frying pan
Cook garlic and onion until soft
Cook mushrooms until slightly brownd
Add Potatoe's and mix all ingredients slightly
Add the whisked eggs and cook for about 2 to 3 minutes until eggs set.  Take care not to
burn the bottom of the frittata at this stage.

Serving suggestions
Serve on crusty rye bread toast, topped with a dollop of plain yoghurt and sweet chilli sauce
Serve on top of lettuce leaves and top with small tomatoes finely sliced and sprinkled with parmesan
Add mixture to small ramikins and top with grated cheese and cook under a grill until the cheese has melted and is slightly browned.

This meal is not too fat and is rather nutritious.
Potatoes - vitamin C, thiamine, niacin, iron, low in sodium

Sweet Potatoes - Vitamin A, Vitamin B6, Vitamin C, Copper, Vitamin E, Iron, Manganese

Onion and Garlic -"According to the National Cancer Institute, garlic contains healthy substances like sulfur, selenium, arginine, flavanoids and oligosaccharides. Onions contain valuable vitamins and minerals such as vitamin B6, zinc, potassium, protein, folic acid, fiber, calcium, selenium and vitamin C. Onions also contain high levels of a powerful flavanoid known as quercetin."

Mushrooms - includes a lot of minerals and vitamins including Potassium, Phosporous, a small amout of iron, zinc, vitamin D, B1, B2 just to name a few.

And the eggs which are high in protein and although high in cholestrol is deemed from what I read not too bad as it is high fat foods to beware of which effects the blood cholestral.

Of course, the fresher the better.  Last year we grew our own potatoe's and they were like crisp apples when we dug them up.  I am always on the look out for the new season varieties in the shops now.

Cheers

Friday, October 15, 2010

Todays Vegetarian find.
 I cooked up a similar dish last week but I like the cauliflower in this one.  I use Keens curry.

VEGETABLE CURRY what could be simpler enjoy with rice or a side salad
TIP: Basmati rice is low in GI and is very nice and easy to cook just bring the water to the boil and cook according to the directions on the packet, stiring occasionally. 
  • 1 tbs sunflower oil
  • 1 onion, finely sliced
  • 2 tbs mild curry paste
  • 400g canned chopped tomatoes (we used canned cherry tomatoes)
  • 600g cauliflower, cut into florets
  • 150g baby spinach
  • 1 tbs chopped coriander, plus extra leaves to serve
  • Low-fat yoghurt, to serve

Heat the oil in a large saucepan over medium heat, add onion and cook over medium heat for 2-3 minutes until softened. Add curry paste and cook, stirring, for a further 1-2 minutes. Add tomatoes, cauliflower and 200ml water, bring to the boil, then reduce heat to low, cover and simmer for 10 minutes or until cauliflower is tender. Remove from the heat and season with salt and pepper. Add spinach and chopped coriander, then stir through until spinach is just wilted. Serve topped with coriander leaves and yoghurt.

Thursday, October 14, 2010

Vegetarian to be or not to be!!

I have recently found myself wanting to eat more and more vegetarian meals.  Maybe my body is telling me something or I am just sick of paying the high prices for meat products which have such a short shelf life.
So I am after years of enjoying steaks and chops I am looking for suitable vegetarian recipes to ensure I receive sufficent protein and iron in my diet.

I have been reading that as we get older with risk of high cholestrol, high blood pressure and diabetes a nutrional diet is essential.  My aim is to eat 10 serves of fruit and vegetables a day as this is what I have been reading is good for reducing high blood pressure.  I must admit I do love my vegies - fruit is another matter it depends what is in season but  I do need to push myself to eat more.

This is the first of my posts on this subject.  Tomorrow some recipes and later the all important taste test.
Cheers