Celery and Broccoli Soup

I didn't take a photo of this one but it tasted so good I thought I would throw it in.

I don't like celery that much so this was a great way to 'hide' them.

Ingredients

1 onion, finely chopped

2 large celery sticks, finely chopped

1tsp garlic pulp

Half a head of broccoli, thinly sliced, including the stems

1 chicken stock cube ( I used massels stock as they are gluten and dairy free but they are stronger tasting than oxo cubes)

Dried chili flakes to taste

500-600 mls water

Method

Sauté onion, garlic and celery until they begin to soften

Add stock, chili, water and broccoli. Simmer until vegetables reach the required softness.

Serves 2-3

Very low calorie

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Easy Moroccan Cabbage

Ingredients

1 onion, sliced

1 wedge of cabbage, shredded

1-2 tsp Moroccan seasoning

1 can Moroccan flavoured tomatoes

Method

In a nonstick pan sauté onions.

Add seasoning and heat through. 1-2 minutes

Add chopped cabbage and stir to coat with the seasoning.

Add tinned tomatoes and simmer until the cabbage reaches your preferred level of softness

2 generous servings

This would also taste nice as a filling for baked mushrooms.

 

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Curried Cabbage

Ingredients

Large wedge of cabbage shredded

One onion

One carrot

Extra greens such as spring onions, spinach, silver beet etc

3-4 mushrooms

1 small capsicum

1-2 tsp hot curry powder

1 vegetable stock cube

1 cup water

Method

Sauté onion and carrot, either in a non stick pan or with a little oil. Add the curry powder and heat through, 1-2 minutes. Add stock and water keeping the heat fairly high. Add the rest of the vegetables in order of hardness for cooking time, eg cabbage then capsicum then silver beet etc.

Keep simmering at a high heat to reduce the liquid. Once the extra liquid has evaporated serve immediately. For an extra flavour hit sprinkle fresh, finely chopped coriander leaves on top before serving.

I used red cabbage for this attempt, it needs longer to cook than white or green cabbage but I think the flavours will work equally well with either.

 

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Grilled Brussels Sprout

I found the recipe for these on Pinterest, thanks to Rosemarried from Portland.

Ingredients

15-20 Brussels sprouts

1 tsp mustard

1/2 tsp minced garlic

1 tsp olive oil

Black pepper to taste

Method

Put the sprouts untrimmed into boiling water for 3-4 minutes. Drain and then quickly cool with cold water.

Combine the other four ingredients to make the marinade.

Trim the stalk and any outer leaves that are blemished then toss the Brussels sprouts through the marinade until thoroughly coated. The original recipe called for a 30 minute standing time which I did, but I'm not sure how much it added to the flavour.

Thread onto bamboo skewers and grill on a BBQ or under the grill for 3-5 minutes. It was a rainy day today so I went with the indoor grill.

I estimate there are approximately 31 cal (130kj) for each skewer with 4 sprouts per skewer.

My husband loved these but I found the mustard too strong for the sprouts. The sprouts were cooked perfectly, crunchy yet tender, not over cooked and bitter. I will definitely be trying this again but I will try a different marinade next time. I'll keep you posted.

 

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Lettuce Cups or Rolls

I had a go at the lettuce roll ups as a change from the everyday salad. They were delicious and more fun to eat than a bowl full.

I mixed a tsp of lite mayonnaise and a tsp of chili sauce. I spread a bit of this inside four iceberg lettuce leaves.

I prepared the vegetables by making ribbons with a potato peeler. It makes them easier to bite in the roll up.

I used a zucchini, carrot, a little finely sliced red onion, and a few cherry tomatoes sliced into 3-4 pieces.

I piled the vegetables into the lettuce leaves. Two lettuce cups is about two cups of vegetables.

Roll the lettuce up and enjoy! Easy to eat and no fork required.

If you didn't want to use mayonnaise you could toss some lite dressing through the vegetable ribbons before piling them into the lettuce cups.

 

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Carrot and Kale Soup

I loved this soup because it was all prepared in the food processor, so quick and easy.  The carrot and swede give it quite a sweet flavour, while the kale is full of good vitamins and minerals.  I don't have a photo for this one but it makes a big batch.  It freezes well so I have packaged it up in one or two serve lots for later meals.

Ingredients

2 tsp oil
1 large onion
2-4 cloves of garlic
1-2 tsp hot curry powder (less according to taste)
2 litres water
4 carrots
1 medium to large swede
1 generous bunch of kale
2 vegetable stock cubes dissolved in a cup of water

Method

In a food processor chop the onion and garlic.  Saute over a medium heat with the oil.  When the onion begins to go transparent, add the curry powder allowing it to heat for a minute or two.

Add the water and bring to the boil.

Chop the carrots in the food processor and add to the pot. (you don't need to peel them, just top and tail)

Peel the swede then chop it in the processor and add it to the pot.  Bring the soup back to the boil then turn down to a slow boil / active simmer.

Strip the kale from the stems.  In the food processor blend kale and stock. (you may have to do this in 2 or 3 lots depending on the capacity of your processor.  Add to the pot bringing it back up to the boil then lowering the temperature to a simmer again.

Simmer for 20-30 minutes.  If a smoother texture is required, use a stick blender to puree the soup.

Makes 8 servings - approximately 83 cal / 350 kj per serve.

Kale is a dark green leaf vegetable.  You should be able to switch it for silverbeet or spinach if they are easier to source.

Roasties and Greens

Roasties

Cut up vegetables like beetroot, carrot, swede or capsicum.

Put 1 tsp oil and seasoning such as tuscan in a plastic bag. Put the chopped vegetables in the bag, altogether or in separate lots if you want to dish them separately.

Spread the vegetables on a baking tray and bake at 150 degrees for 30-40 minutes.

Greens

1 small onion
Wedge of cabbage, chopped
Baby spinach, torn
Garlic to taste
1 tbsp chow chow

In a non stick pan, start with the onion and garlic. When half cooked add the cabbage, then a little after that the spinach.  When the spinach has wilted stir through the chow chow.

Serves 2

Basic salad

Ingredients

1 cup shredded lettuce
4 slices telegraph cucumber
1/4 cup capsicum
4 cherry tomatoes
1tbsp finely sliced red onion
5 slices beetroot
1 tsp lite mayonnaise

I purposely chop or slice vegetables quite small so that you can have 2 or 3 items in a small bite.  If the vegetables are chopped too finely I find I tend to scoop it up and eat faster.

Combine ingredients in a bowl and enjoy.

Serves 1
100 cal
420 kj

Getting Going

I have made the blog to share healthy food recipes. I will write in the things I am cooking and take photos as well.  To start with I am focusing on vegetable only dishes. I hope to invite other people to post their recipes as well. I have no formal training, just 24 years of cooking for my family so I would love to hear feedback on recipes or new ideas to try.