New Zealand Recipe Book

 After reading Lynne’s posts on our Discussion Board about her recipes I asked her if she would be willing to submit them for our Recipe Books so that we can all give them a go, as finding interesting food with Pancreatitis, can be a bind as we all know.

 This is her email response below followed by her great Recipe Book.

 Thank you Lynne. 
 Jim Armour, Chairman of The Pancreatitis Supporters Network.

I am a writer by profession (anything from educational resources for teachers to children’s novels and pretty much anything in between) and I live on a kiwifruit and avocado orchard in the Bay of Plenty, New Zealand. I was forced to become a vegetarian when I developed Chronic Pancreatitis and was unable to eat meat without increased pain. I started experimenting with recipes and urging people to try them and now I write a weekly vegetarian recipe column for my local newspaper.

I must stress that we are all different and while some people can tolerate a certain food, others will have problems with it.

My recipes are fairly low GI so as to be suitable for diabetics but some are fairly high in carbohydrate for those with pancreatitis who need low protein high carb.

Quantities are a rough guide only and a kumera is a sweet potato

Cheers

Lynne Roberts


Homestyle Hummus

1 can drained chick peas

4 chopped sundried tomatoes

1 tablespoon sesame seeds

juice of half a lemon

half a teaspoon dried basil

half a teaspoon garlic powder

Grind in food processor until smooth.

 

*This makes a really good lunch when served with bread and a cup of soup.

 Gorgeous Green Spread 

One quarter head of raw broccoli

Equal quantity parsley

One quarter cup walnuts

50 grams feta cheese

Shake of black pepper

Combine all in food processor until smooth

 

  • Use this;

 as a spread on bread or crackers

 to top a baked potato or kumera

to stir through cooked pasta

  

Simple Minestrone

In a large saucepan put;

Half a cup of brown lentils

Half a cup of pasta, any shape

2 chopped tomatoes

1 tablespoon vegetable stock powder

2 tablespoons chopped parsley

1 cup finely chopped vegetables (optional)

4 cups water

Put lid on saucepan.

Simmer 1 hour

 

*This keeps in the fridge for a week and reheats well

Green Goddess Soup

 

1 cup frozen peas

1 can drained asparagus or 1 cup cooked asparagus

1 tablespoon Green Herb Stock

Half a cup of red lentils

4 cups of water

1 peeled and chopped potato

Microwave or simmer in saucepan for 20-30 minutes until soft.

Cool then puree in food processor

Heat and serve.

 

*This is especially good with a dollop of Greek yogurt and crusty bread

Pumpkin Soup

Half a pumpkin, chopped roughly into pieces

1 teaspoon salt

1 teaspoon paprika

Shake of black pepper

2 tablespoons vegetable stock powder

4 cups water

Half an onion

1 420 gram can baked beans

 

Put all except baked beans into a large saucepan.

Boil 20 minutes.

Remove and discard pumpkin skin.

Puree mixture in food processor or mash.

Stir in baked beans.

Reheat and serve, scattered with tortilla matchsticks.

 

Tortilla Matchsticks

 

Cut soft flour tortillas or burritos into thin strips.

Spread out onto oven tray lined with baking paper.

Spray lightly with oil.

Bake 180 Degrees 7–10 minutes.

 

* With the addition of a green salad, this makes a complete meal

 

Red Lentil Soup

 

1 cup red lentils

4 cups water

1 tablespoon vegetable stock powder

1 peeled and chopped carrot

1 peeled and chopped parsnip

Simmer all together 40 minutes

Blend or puree until smooth

Sprinkle with chopped parsley

 

* Serve with bread and a salad for a warming meal

 

Green Vegetable Soup

 

2 chopped courgettes

1 chopped clove of garlic

Quarter of a chopped leek

1 large peeled chopped kumera

6 cups water

1 tablespoon vegetable stock powder

1 sliced head of broccoli

2 tablespoons chopped parsley

half a cup of brown lentils

Simmer all together until soft.

Blend in food processor or mash if rougher texture preferred.

Serve with crackers or croutons.

 

  • Try stirring in a little Greek yogurt and sprinkle with lemon zest

 

 

 

 

Seriously Rich Tomato Soup

 

Saute 1 chopped shallot or small onion in a little oil

Add;

6 large chopped tomatoes

1 tablespoon paprika

1 tablespoon tomato paste

Simmer 30 minutes and cool a little

Puree in food processor.

Stir in 1 can baked beans and reheat

 

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Quick Sunflower Bread

 

Turn oven to 100 degrees

Sprinkle 1 dessertspoon of Surebake yeast onto 2 cups of warm water in small bowl.

Tear a piece of baking paper large enough to press into and line a loaf tin.

 

Assemble dry ingredients in mixing bowl

1 dessertspoon of raw sugar

1 dessertspoon of linseed or LSA (ground linseed, sunflower seeds and almonds)

½ teaspoon salt

½ teaspoon ground cumin

3 cups wholemeal flour

1 cup sunflower seeds

 

Mix quickly with liquid and tip into loaf tin, smoothing top with the back of a spoon.

Bake at 100 degrees for 30 minutes then turn oven to 200 degrees and cook a further 40 minutes.

Allow to cool slightly before turning out onto a wire rack.

Keeps up to 4 days in a sealed container.

 

*This is really tasty if you substitute raisin and crasins for the sunflower seeds and put in 1 teaspoon of cinnamon and a splash of vanilla essence instead of the cumin

 

 

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Speckles

 

Mix together;

1 cup wholemeal flour

1 teaspoon baking powder

1 egg

1 tablespoon poppy seeds

1 tablespoon toasted sunflower seeds

1 tablespoon mustard seeds

zest (grated rind) of 1 lemon

2  tablespoons pine nuts

200 grams crumbled feta cheese

water or milk to mix

Fry in spoonfuls in oiled pan and turn when bubbles rise.

Serve with Greek yogurt

 

*Use grated tasty cheese if you prefer

 

Carrot Loaf

 

Mix together;

2 grated carrots

Half a cup of marmalade

One cup of fruit yogurt

2 eggs

1 ¾ cups wholemeal flour

2 teaspoons baking powder

2 teaspoons cinnamon

1 cup of raisins

Line loaf tin with baking paper and pour mixture in.

Bake one hour at 180 degrees

 

* This is particularly good made with lime marmalade

 

.

 

Zucchini Loaf

 

2 grated unpeeled zucchini

1 and a half cups wholemeal flour

2 teaspoons baking powder

1 70 gram packet pecan nuts (optional)

Third of a cup of poppy seeds

Third of a cup of candied lemon peel

140 gram tub applesauce

2 tablespoons brown sugar

juice of half a lemon

2 eggs

1 tablespoon vanilla essence

half a teaspoon salt

1 teaspoon cinnamon

 

Mix all together roughly.

Spoon mixture into loaf tin lined with baking paper.

Bake 180 degrees 45-60 minutes

Cool on wire rack for 10 minutes before turning out

 

*Even those who claim to hate zucchini will eat this cheerfully. It makes a moist loaf and can be buttered if you want.

 

Pineapple Teacake

 

1 440 gram can crushed pineapple

1 small pot of apple puree

2 cups wholemeal flour

2 teaspoons baking powder

2 tablespoons brown sugar

1 egg

Mix together and pour into a greased tin.

Decorate top with almonds and craisons.

Bake 30-40 minutes 180 degrees.

 

 

Gluten Free Banana Loaf

 

2 mashed bananas

1 grated carrot

half a cup of peanut butter

1 small pot apple puree

2 eggs

1 teaspoon cinnamon

1 teaspoon cream of tartar

1 teaspoon baking soda

quarter of a cup of candied lemon peel

2 tablespoons brown sugar

2 cups quinoa flour

Up to half a cup of fruit juice

Mix all ingredients together.

Place into loaf tin lined with baking paper

Bake 1 hour 15 minutes at 180 degrees

 

*You can substitute wholemeal flour for the quinoa flour. It changes the texture but still tastes good.

 

Coconut Pancakes

 

1 can coconut milk

3 cups shredded coconut

2 tablespoons honey

Quarter of a cup of wholemeal flour

2 teaspoons baking powder

3 eggs

Whisk all together.

Drop spoonfuls into a greased frying pan.

Wait until bubbles form.

Flip to cook second side.

 

*Coconut is high in fat so you can use a can of 'lite' coconut milk or cream

 

 

Pumpkin Pancakes

 

1 cup pureed pumpkin

1 tablespoon finely chopped onion, cooked if preferred

Half a teaspoon of paprika

Pinch of salt and pepper

Half a cup of wholemeal flour

1 teaspoon baking powder

1 egg

Water

Mix ingredients to a sloppy batter, adding water as necessary.

Spray oil in a frying pan and heat to moderate temperature.

Drop spoonfuls of batter into pan and turn when bubbles rise.

 

*Serving suggestions;

Spoon on Greek yogurt

Sprinkle with herbs or grated cheese

Spread with hummus, cheese spread or chutney.

 

 

Quinoa Pancakes

 

2 cups quinoa flour

2 tablespoons baking powder

¼ teaspoon baking soda

½ cup ground cashew nuts

1/8 cup oil

1 teaspoon vanilla

1 teaspoon lemon juice

1 tablespoon maple syrup

2 cups warm water

Grind nuts in food processor and add rest of ingredients.

Fry in a hot oiled pan, spreading batter with the back of a spoon.

Turn when bubbles rise to the surface.

Serve with your choice of toppings.

Can be refrigerated and reheated.

 

*If you find the pancakes fall apart, add an egg to the mixture to bind it

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 Peach Salad

 

½ shredded iceburg lettuce

½  cup chopped peach, fresh or canned

½ cup pecan nuts

½ cup natural yogurt

Mix all ingredients together 

Chill until required

 

*While this is a gorgeous salad, it goes soggy very quickly and is best eaten soon after being prepared.

 

 

Three Pea Salad

 

½ shredded iceburg lettuce

½ cup fresh or cooked peas

1 pear, peeled and cubed

½ cup pumpkin seeds

Juice of ½ lemon

1 teaspoon avocado oil

Toss pear in juice.

Toast seeds in oil in frypan until browned

Mix all ingredients together 

Chill until required

 

*Like most lettuce salads, these are best eaten soon after being prepared.

 

 

 

Cabbage Toss

Steam 2 cups finely chopped cabbage

Toss in 6 chopped dried apricots

1 chopped apple, cored, skin left on

Serve

 

Best Ever Coleslaw

4 cups finely chopped cabbage

1 peeled and grated carrot

1 grated stalk of broccoli

2 tablespoons pumpkin seeds

2 tablespoons sunflower seeds

2 tablespoons chopped dried papaya or pineapple

2 tablespoons cashew nuts

Toss together

 

* Please note that in these recipes the quantities are approximate only.

 

 

Salad Skewers

 

Thread onto wooden cocktail sticks;

Lettuce torn into strips and rolled

Slices or chunks of cucumber

Cherry tomatoes

Sliced gherkin

Chunks of beetroot (from can)

Pineapple pieces

Grapes

Drizzle with your favourite dressing

 

*Serve with a bowl of hummus and some crusty bread

 

use it as the base for various meals during the week. I store the rest in the fridge in a

Quinoa Salad

Toss together;

2 cups cooked quinoa

1 peeled and sliced courgette, sprayed with oil and grilled for 5 minutes each side

1 chopped hard boiled egg

2 tablespoons of pecans

½ cup bean sprouts

½ chopped onion, gently fried in oil until transparent

100 grams crumbled feta cheese

½ cup natural yogurt

1 tablespoon lime juice

1 tablespoon of chopped parsley

Refrigerate until required.

 

*Please note that quantities are a rough guide only.

 

 

Carrot and Coconut Salad

 

2 grated carrots

1 cup apricot yogurt

2 tablespoons raisins

2 tablespoons flaked or shredded coconut

Combine in bowl and refrigerate.

 

 

Carrot and Apple Salad

 

2 grated carrots

2 whole apples

Juice of 1 lemon

Remove cores from apples and grate. Toss in lemon juice to prevent browning.

Mix with carrots and serve or refrigerate until required.

 

* These keep for a day or so but will turn fairly soggy. It doesn't affect the flavour, though.

 

 

Lemony Carrot Salad

 

2 chopped apples, skin on

Toss in the juice of half a lemon

Add; 2 grated carrots

6 chopped dried figs

2 tablespoons flaked or slivered almonds

1 tablespoon brown sugar

Half a cup natural yogurt

Combine gently and chill.

 

*Lime juice can be used instead of the lemon.

 

 

Super Sprouts

 

Squeeze the juice of half a lemon over;

Around a dozen brussels sprouts sliced into strips

1 teaspoon garlic granules

1 teaspoon poppy seeds

1 teaspoon mustard seeds

Heat 1 tablespoon of cooking oil in a frypan

Toss in sprout mixture and stir over medium heat until cooked.

Garnish with a little lemon zest.

 

* This goes well with tomatoes, avocado and hard boiled eggs.

 

Pumpkin Pasta Salad

 

Cook around half a packet of pasta and add;

Half a buttercup pumpkin cut into small cubes and boiled or steamed

Half a boiled or steamed broccoli cut into small pieces when cooked

1 onion or shallot, chopped and caramelised in oil

Half a  cup of toasted hazelnuts – 10 minutes in 200 degree oven

Zest (grated rind) of half a lemon

1 cup of grated cheese

Freshly ground black pepper

Toss all together and serve hot or cold

 

  • Quantities given are a rough guide only.

 

Courgette Salad

 

2 grated courgettes

juice of half a lemon

2 tablepoons liquid honey

1 crushed clove of garlic

1 tablespoon poppy seeds

Salt and pepper to taste

Toss together and chill.

 

*Serve with hardboiled egg, tomato and couscous.

 

 

Broccoli Salad

 

1 head of broccoli boiled or steamed for 6 minutes

Saute in a little oil;

1 chopped shallot

A handful of chopped hazelnuts

Stir in 6 chopped dried figs

Toss with drained broccoli.

 

*Serve with poached eggs, rice and fried bananas.

 

 

 

 

Panzanella

 

Cut 4 slices grainy bread into cubes.

Place on baking paper on oven tray

Sprinkle with garlic powder and spray with oil.

Bake 10 minutes 180 degrees

Pile into serving dish with;

1 can of drained asparagus spears

2 chopped tomatoes

100 grams chopped feta cheese

4 chopped hardboiled eggs

Drizzle with your favourite dressing if desired

 

*Best eaten after preparing unless you like soggy bread.

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Mediterranean Broc-Cauli

 

Half a head of broccoli and cauliflower, cut into florets

Saute in 1 tablespoon olive oil until browned

Add hot water to half cover and simmer 10 minutes

Do not drain

Beat 2 eggs with;

Juice of 1 lemon

1 dessertspoon cornflour

2 tablespoons parsley

Pour over cauli/broccoli in pan

Stir over gentle heat until thick

Scatter with toasted almonds

 

* This is one of those dishes which looks as if it has taken ages to prepare, when in fact it is fairly quick.

 

 

 

 

Hot Potato Hash

 

In a saucepan of boiling water put;

4 medium new potatoes, chopped into small pieces

4 baby carrots, chopped into small pieces

Boil 10 minutes

Add;

Half a head of broccoli, chopped into pieces

Boil a further 5 minutes

Drain and add;

4 chopped spring onions (optional; can be sauted in a little oil)

2 tablespoons almond butter

Half a cup of cooked peas

2 tablespoons sliced almonds

Juice of 1 lemon

2 tablespoons chopped parsley

Salt and pepper to taste

Mix roughly and serve while still warm

 

*It is the almond butter that makes this so tasty. Try it with kumera, parsnip or pumpkin instead of the potato.

 

Sweet Potato Poppers

 

1 cup of mashed kumera

1 cup of cooked rice or quinoa

1 tablespoon of tomato paste

Chopped parsley

1 teaspoon garlic granules

½ cup breadcrumbs (2 slices of toast bread or one bread roll)

 

Mix well. Roll in balls with wet hands and flatten.

Place on oven tray lined with baking paper.

Bake at 180 degrees for 20 minutes in preheated oven.

Makes 12.

 

  • These are lovely hot and equally as nice cold the next day

 

 

 

Potato Fritters Supreme

 

Grate 2 potatoes

Mix with;

150 gram pot cream cheese

Half a cup grated tasty cheese

2 eggs

1 cup plain flour

Fry in spoonfuls in oiled pan

 

*These are really good with onion gravy

 

 

Kumera Crunch

 

2 kumera, peeled and thinly sliced

3 thick slices of bread crumbed in food processor with a handful of parsley

100 grams crumbled feta cheese or a cup of any tasty grated cheese

2 or 3 tablespoons of avocado or olive oil

1 cup boiled or steamed broccoli and/or cauliflower

 

Preheat oven to 180 degrees

Spray or grease a medium sized casserole dish

Line dish with a layer of kumera slices, using around half.

Place a layer of broccoli on top followed by the cheese then half the crumbs.

Layer the rest of the kumera then the remaining crumbs.

Sprinkle with the oil

Bake one hour. Serve hot with a salad.

 

*Add an extra 20 minutes if cooking from a cold oven.

 

 

Kumera Whip

 

4 kumera, peeled and boiled or steamed

1 drained 440 gram can pineapple pieces

1 teaspoon vegetable stock powder

1 cup water

Puree all together in food processor

Place in greased dish

Top with;

Half a cup of fresh breadcrumbs

1 tablespoon sesame seeds (optional)

Bake at 180 degrees 30 minutes

 

*It can be made a day in advance and stored in the fridge and reheated.

 

.

 

Kumera Creme

 

Peel and chop 2 large kumera (or potatoes if desired)

Boil in 2 cups water with 1 tablespoon green herb stock 15 minutes

Sauté 2 large chopped shallots in 1 tablespoon of olive oil and 1 teaspoon honey

Drain kumera, reserving liquid.

Mash until smooth and add;

1 egg

2 tablespoons natural yogurt

Add liquid until mixture resembles a thick batter

Spread half mixture in greased oven dish

Layer shallots on top and add rest of kumera mixture

Spread top with 1 tablespoon of natural yogurt

Scatter with poppy seeds

Bake 180 degrees 40 minutes

 

* This can be prepared the day before and baked when required

 

Kumera Patties

 

2 cups cooked chopped kumera

1 egg

2 chopped sun-dried tomatoes

2 tablespoons chopped parsley

2 tablespoons chopped chives

half a cup of grated cheese (optional)

1 teaspoon paprika

salt and pepper to taste

Mix all together and pour into muffin pan

Bake 200 degrees 20 minutes

 

* You could toss in grated cheese and/or chopped onion if you want a stronger flavour.

 

 

Flippers

 

6 pieces of mountain bread

2 kumera

100 grams feta cheese or half a cup of grated cheese

1 tablespoon chopped chives

Quarter of a cup of sliced almonds (optional)

 

Peel and boil kumera.

Drain and mash with cheese, chives and almonds.

Spread spoonful of mixture onto one half of a slice of mountain bread.

Wet edges with water, fold over and press to close.

Fry in oiled pan until golden brown and warmed through.

Serve with vegetables or salad.

 

* Wraps or tortillas can be used instead of mountain bread; they are usually a little thicker.

 

 

Kumera and Courgette Fritters

 

Grate;

3 courgettes

1 large kumera

Half an onion

Add;

2 eggs

1 cup wholemeal flour

Mix all together.

Drop spoonfuls into oiled heated frypan.

Press down to flatten mixture.

Cook 3 or 4 minutes each side.

 

* Use small spoonfuls for this as it is easy to burn them before they are fully cooked if you make them too thick.

 

Courgette Hash

 

Pour 1 cup of bulghar wheat into a bowl

Add 1 teaspoon green herb stock powder

Cover with boiling water

Stand for 20 minutes

Chop;

3 courgettes

4 brussels sprouts

1 large tomato

Half a red onion

A handful of sugar snap peas

Toss in frypan with;

1 tablespoon oil

1 teaspoon mustard seeds

2 tablespoons walnuts

Stir until vegetables are cooked, approximately 5 minutes

 

* Quantities can be easily increased or decreased, depending on how many hungry mouths you have to feed.

 

 

 

Autumn Splendour

 

Layer into a casserole dish;

½ buttercup pumpkin, peeled and chopped into small cubes

2 peeled granny smith apples cut into slices

½ cup dried cranberries plumped in ½ cup cranberry juice

½ cup pecans

Mix together and sprinkle on top;

2 dessertspoons raw sugar

2 dessertspoons wholemeal or quinoa flour

½ teaspoon nutmeg

Drizzle 1 - 2 tablespoons of oil over the dish

Bake 50-60 minutes at 180 degrees.

 

* I use avocado oil for this

 

 

Brussels Sprouts Burgers

 

1 dozen brussels sprouts, boiled or steamed

Toss into food processor with;

1 large cooked kumera

1 cooked parsnip

Half an onion, chopped and cooked in a little oil

1 tablespoon chopped parsley

1 egg

1 cup of Besan (chickpea) flour, or wholemeal flour

1 cup of grated cheese

Milk or water to mix if mixture is too dry

Shape into patties with wet hands and roll in wheatgerm or cornmeal.

Grill, bake or fry in a little oil until golden brown on both sides.

 

*Serve with pita bread, salad, tomatoes etc.

 

 

 

 

Baked Aubergine

 

Cut aubergine  into1 cm slices

Whisk 1 egg and brush each slice both sides.

Coat with crumbed mixture made with;

4 slices soy and linseed bread

2 tablespoons chopped parsley

Place on oven tray lined with baking paper

Bake 180 degrees 30 minutes

Serve with tomato sauce

 

Tomato Sauce

1 can chopped tomatoes

1 chopped clove of garlic

Half a teaspoon of dried sweet basil

2 tablespoons chopped chives

Simmer together for 5 minutes

 

  • This tomato sauce is really good with pasta

 

 

 

Tropical Corn Fritters

 

400 gram can creamed corn

4 tablespoons cooking oil

Half a red onion, finely chopped

1 large kumera, boiled or steamed and mashed

2 tablespoons sweet and sour sauce

Half a cup of flour

1 teaspoon baking powder

Half a cup of fruit juice

4 bananas, peeled and sliced lengthways

Fry onion in a little oil until transparent

Mix all ingredients except bananas to make a thick batter.

Fry spoonfuls in oil until golden brown on each side

Gently fry bananas and serve with the fritters.

 

* Use milk instead of fruit juice if preferred

 

 

Cheesy Corn Casserole

 

Mix together;

1 can whole kernel corn

150 grams cream cheese

4 eggs

2 tablespoons chopped chives

Half a cup natural yogurt

1 cup grated cheese

1 tablespoon brown sugar

Half a teaspoon salt

2 tablespoons plain flour

Pour into greased oven dish

Bake 180 degrees for 30 minutes

 

*Leftovers can be stored in fridge and reheated

 

Wholemeal Asparagus

 

Spray a casserole dish and put in;

4 wholemeal rolls, torn into pieces

1 tablespoon vegetable stock powder

1 can drained asparagus spears

200 grams crumbled feta cheese

Beat together;

3 eggs

2 cups milk

Pour over dish.

Bake 180 degrees 45 minutes

 

*This can be prepared the day beofre

 

 

Sweet and Sour Onions

 

500 grams small onions, peeled

2 tablespoons tomato paste

2 tablespoons vinegar

1 tablespoon oil

1 tablespoon sugar

1 teaspoon salt

1 cup water

2 tablespoons sultanas

6 slices of chopped dried apple

Microwave 8 minutes in dish or;

Simmer 20-30 minutes in saucepan

Serve hot or cold.

 

*This is a great side dish for a special occasion

 

 

Tortilla Almondine

 

You need 5 soft flour tortillas

Boil or steam 1 parsnip and 1 kumera

Mash together with;

100 grams feta cheese

½ cup of natural yogurt

½ cup sliced almonds

Use 1 tortilla to line a greased casserole dish

Top with parsnip mixture then another tortilla

Repeat twice, spraying last tortilla with a little oil

Bake 40 minutes at 180 degrees

Tip onto serving plate and cut in wedges.

 

*I also make a quick and easy baked tortilla stack with baked beans and grated cheese

 

Parsnip Delight

 

Cook and mash 2 parsnips with the juice of half lemon

Pile in greased ovenproof dish

Peel and slice an apple

Layer on top of parsnip

Sprinkle with 2 teaspoons of brown sugar

Bake 30 minutes at 180 degrees

 

* This would be a good side dish at dinner or a light lunch with soup and/or salad.

 

 

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Birds Nest Salad

 

Preheat oven to 200 degrees

Place a sheet of baking paper on an oven tray.

Take 6 sheets of filo pastry, fold or roll up and cut into finger width strips.

Unwind and toss strips together into a large pile on baking tray.

Sprinkle with paprika.

Spray with cooking oil spray.

Bake for 10 minutes.

When cool, slide onto a serving plate.

Top with;

4 chopped hard-boiled eggs

½ a steamed or boiled cauliflower

1 cup cooked peas

2 chopped tomatoes

Drizzle with your favourite dressing

 

*Wash children well before using!

 

 

 

 

Carrot Quiche

 

Grate 2 carrots and press into greased oven dish

Place on top;

1 cup grated cheese

2 sliced tomatoes

2 tablespoons chives

2 tablespoons parsley

Whisk together;

4 eggs

Half a cup milk

Salt and pepper to taste

Pour into dish.

Sprinkle with 2 tablespoons sesame seeds

Bake 30 minutes at 180 degrees

 

*Serve with a green salad as a great lunch dish.

 

 

Tomato Tart

 

Mix together;

1 cup breadcrumbs

Quarter of a cup of wholemeal flour

Half a cup of wheatgerm

Half a cup of oatmeal

1 small pot apple puree

Press into greased dish

Bake 180 degrees 10 minutes

Remove from oven and spread base with;

4 tablespoons tomato paste

2 chopped cloves of garlic

2 teaspoons brown sugar

Pinch of salt

Shake of black pepper

Place on a dozen cherry tomatoes

Bake 180 degrees 30 minutes

Sprinkle with 2 tablespoons of pine nuts

Serve with a green salad.

 

If you want to save time you can use pre-rolled pastry sheets or even filo pastry.

 

 

 

Rustic Pumpkin

 

Boil or steam and mash together;

2 large kumera

Same sized piece of pumpkin

Stir in;

1 cup grated tasty cheese

2 tablespoons chopped chives

1 onion, finely chopped

Shake of black pepper

2 eggs

Spread into greased pie dish

Make topping with;

1 cup wholemeal flour

2 tablespoons sesame seeds

1 small pot apple puree

water to mix as needed

Roll out and cut into strips and lay on top of pumpkin mixture

Bake 180 degrees 30 minutes

 

*If you are not worried about the fat content, you can use half a cup of oil or butter instead of the apple puree

 

 

 

YMCA Strudel

 

Half a dozen sheets of filo pastry

2 medium kumera, peeled, chopped and mashed

Salt and pepper to taste

2 eggs

1 additional egg, lightly whisked for glazing

slice of leek, or one small onion, chopped

Half a cup of frozen peas, straight from the freezer

Half a head of broccoli, lightly boiled or steamed

1 teaspoon cooking oil

Preheat oven to 200 degrees.

Lightly fry the leek or onion in oil and set aside.

Mix the kumera with two of the eggs, the peas, and the cooked leek or onion. Season.

Lay pastry on a piece of baking paper on an oven tray or large dish.

Spread kumera mixture across half the pastry, going to the edges.

Place the broccoli on top of the kumera.

Fold pastry over and tuck underneath to make a long rectangular roll. Cut across at regular intervals with a sharp knife and brush with egg.

Bake for around 20 minutes.

 

*This is nice hot or cold

 

 

Savoury Cheesecake

 

Make crust with;

1 cup fresh breadcrumbs

½ cup wholemeal flour

½ cup wheatgerm

¼ cup cooking oil

Water to mix

Mix and press into greased dish

Bake 180 degrees 30 minutes

Leave to cool

 

Make filling with;

225 grams cream cheese

225 grams sour cream

4 tablespoons salad dressing

3 pickled gherkins

450 grams grated cheese

Blend until fairly smooth in food processor

Pile onto base and sprinkle with poppy seeds

Refrigerate until required.

 

*This is very rich so cut in small pieces to serve

 

Pumpkin Pie 

Around 2 cups of mashed pumpkin

100 grams crumbled feta cheese

1 drained can asparagus spears

4 soft flour burritos

1 tablespoon poppy seeds

black pepper

oil spray

Line a greased casserole dish with one burrito.

Using one third of the ingredients, spread with pumpkin.

Top with asparagus and feta and a pinch of black pepper.

Place burrito on top and repeat twice, ending with plain burrito

Lightly spray with oil and scatter poppy seeds on top.

Bake 30 minutes 180 degrees.

 

* Quantities can easily be adjusted and you can substitute broccoli for the asparagus or include any other vegetables you want to. If you don't want to use feta, use any grated cheese.

 

 

 

Fruity Parcels

 

Peel and chop;

2 kumera

3 carrots

Boil 20 minutes in water with 2 teaspoons vegetable stock powder

Drain and mash and add;

Half an onion, finely chopped

10 chopped dried apricots

1 large apple, peeled and chopped

Place on squares of flaky pastry and fold, pressing edges.

Bake 200 degrees 20-30 minutes

 

*Serve with tossed mixture of;

Cooked brussels sprouts

Cooked peas

Chopped toasted hazelnuts

 

 

 

Kumera Quiche

 

1cm slice of leek, chopped into pieces

1 teaspoon garlic granules

Stir gently for five minutes in a frying pan with 1 teaspoon avocado oil

Place in greased 25 cm diameter casserole dish and add;

1 pre-cooked medium kumera, peeled and cut in cubes

1 drained 340 gram can asparagus

One third of a packet of crumbled  feta cheese, around 70 grams

Roughly whisk 3 eggs with;

Half a cup of whole-wheat flour

Half a cup of natural yogurt.

Pour over rest of ingredients

Bake at 180 degrees in a cold oven for one hour (45 minutes if oven is pre-heated)

Serve hot or cold.

 

*This can be increased by adding three extra eggs and using a larger dish.

 

.

 

Filo Baskets

Oil a muffin tin

Line each cavity with 1 piece of filo pastry folded in half, then half again.

Spoon in chosen filling

Bake 200 degrees 20 minutes

 

Cheesy Filling

Mix;

1 cooked and mashed kumera

2 tablespoons grated cheese

Fill each basket half way and add;

1 dessertspoon of sweetcorn relish per basket

Top up with kumera mixture

 

Fruity Filling

Soak overnight;

6 prunes and 6 dried apricots in 1 cup water

Add 1 drained can Bortelli beans

Simmer on a low heat or microwave until soft

Mix with;

4 cooked and mashed parsnips

200 grams crumbled feta cheese

 

*Experiment with your own favourite fillings

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Canny Spagetti

 

1 packet of egg noodles (280 gram)

Boil for 10 minutes in 4 cups of water and drain.

Add 1 can condensed tomato soup (415 gram)

1 can of hot water

Half a teaspoon dried sweet basil

2 tablespoons chopped chives

2 tablespoons chopped parsley

Cook and toss until heated through.

Scatter with a handful of toasted pine nuts

Serve with green vegetables or salad

Serves 4

 

* This is really good if made with fresh pasta

 

 

Easy-Peasy Pasta

 

Cook 1 cup risone pasta in 3 cups of boiling water 8-10 minutes

While pasta is cooking;

In a saucepan saute 1 chopped shallot or onion in 1 tablespoon olive oil until transparent

Add 1 chopped garlic clove or half a teaspoon garlic granules and cook for one minute

Add;

1 can chopped tomatoes

half a cup of water

1 cup fresh, canned or frozen peas

juice of half a lemon

4      finely chopped sugar snap peapods (optional)

2 tablespoons tomato paste

2 tablespoons chopped parsley

pinch of salt and black pepper

Simmer

Drain risone and pour pea mixture over to serve.

 

* For fussy guests, serve the pea mixture separately from the pasta.

 

 

.

 

 

Noodle Ring

Preheat oven to 180 degrees

Use oil spray or grease a round 22 cm ring tin. Line with baking paper.

Cook 250 grams of spaghetti noodles, for around10 minutes in boiling water.

Drain noodles and toss with 1 teaspoon of oil.

Whisk 4 eggs together with;

¼ cup chopped parsley

¼ cup chopped chives

Pinch of salt and black pepper

Stir into noodles, and pour mixture into tin.

Bake 30 minutes.

Turn onto a serving plate and fill cavity with your choice of vegetables.

 

* This can be drizzled with a sauce or dressing

 

 

Potato Pasta

 

Chop 2 scrubbed potatoes into small pieces

Boil 10 minutes until tender but not mushy

Boil half a cup of dried pasta in 2 cups of water for 8-10 minutes

Boil 2 eggs for around 6 minutes

Drain pasta and potatoes and toss with;

Chopped hardboiled eggs

Half a cup grated cheese

1 can drained asparagus spears

Serve hot or cold

 

* Kumera or pumpkin would work well instead of the potato

 

 

Celestial Pasta

 

Cook 1 cup of risone pasta in 3 cups boiling water for 8 minutes

Drain and add;

Half a chopped red onion cooked in 1 tablespoon of oil

6 chopped sundried tomatoes

2 tablespoons tomato paste

Salt and pepper to taste

Half a teaspoon of dried sweet basil

Keep refrigerated overnight for flavours to develop

 

* This is a good dish for summer entertaining

 

 

 

Birds Nests

 

For each nest mix together;

1 cup cooked pasta noodles

Half a cup breadcrumbs

1 tablespoon chopped parsley

1 tablespoon chopped chives

1 tablespoon grated tasty cheese

Press into small greased bowl, making dip in centre

Break in one egg

Bake 180 degrees 20 minutes

 

* You could use instant noodles for this.

 

 

 

 

 

Speedy Rice

 

Cook 1 sachet of easy cook rice in microwave

Spray a frypan with oil and toss in 1 tablespoon each of;

Poppy seeds

Sesame seeds

Sunflower seeds

Pumpkin seeds

Cashew nuts

Pistachios

Almonds

Toss for a few minutes until browned, stirring frequently

Add to rice with;

2 tablespoons raisins

2 tablespoons candied lemon peel

Serve hot or cold with salad

 

* Nuts and seeds are high in fat so this is a fairly rich meal

 

 

Super Rice Salad

 

Toss together;

1 whole apple; remove core and chop apple into small pieces

Juice of half a lemon

2 cups cooked rice

2 tablespoons of raisins

2 tablespoons of dried cranberries

2 tablespoons of coconut flakes

2 tablespoons of sliced almonds

Natural yogurt to mix – about one cup

Serve hot or cold with a green side salad.

 

*This can be kept in the fridge for 2 or 3 days but is best eaten the day you make it.

 

Mediterranean Rice

 

2 cups cooked rice

1 tablespoon cooking oil

6 chopped cherry tomatoes

100 grams crumbled feta cheese

½ red onion, finely chopped

2 tablespoons chopped parsley

2 tablespoons chopped chives

Heat oil and fry onion until transparent

Combine rest of ingredients.

Drizzle with your favourite dressing if desired.

Chill until required.

 

*This is good piled in pita bread or wrapped in a tortilla.

 

 

 

Nutty Rice Salad

 

Saute 1 chopped shallot or small onion in 1 tablespoon olive oil

Add 2 cups cooked brown rice

¼ cup mixed nuts

¼ cup frozen peas

¼ cup craisons

juice of half a lemon

2 tablespoons almond butter

Toss all together and serve hot or cold

 

*You can use peanut butter but it has a very strong flavour so you might want to reduce the amount you use and substitute a little olive oil instead.

 

 

 

Red Rice Salad

 

2 cups cooked red rice (or any rice)

1 tablespoon cooking oil

12 macadamia nuts

Half a red onion, finely chopped

1 carrot, finely chopped

1 cup fresh or cooked peas

2 tablespoons lime juice

1 cup coconut cream

2 bananas, peeled and lightly fried

Heat oil in a frypan.

Stir nuts, onion and carrot until lightly cooked.

Mix with rest of ingredients. Chill until required.

Serve with fried bananas.

 

* This salad would go nicely with poached or boiled eggs and a green salad for a main meal, or tucked into a tortilla or pita bead with some lettuce for lunch.

 

 

  

Merry Couscous

 

Fill cup with mix of raisins and craisins

Pour brandy on top until cup is full

Leave 2 hours to soak

10 minutes before serving sauté in 1 tablespoon oil;

1 small chopped onion

1 clove of garlic

1 grated carrot

Pour 2 cups of boiling water over;

2 cups of couscous

1 teaspoon vegetable stock powder

Cook 1 cup of fresh or frozen peas

Toss all ingredients together with;

Half a teaspoon cumin

2 tablespoons chopped parsley

1 tablespoon candied peel

Juice of half a lemon

Serve hot or cold scattered with pistachio nuts

 

* If you don't wish for any alcoholic content, warm the brandy and raisins over a low heat and toss gently until the alcohol evaporates.

 

 

Barley Biff

 

2 cups of pearl barley

4 cups of water

Cook until water is absorbed and barley is soft (boil, microwave or use a rice cooker)

Add;

1 can drained asparagus

1 cup of cooked frozen peas

3 chopped hardboiled eggs

Juice of half a lemon

2 tablespoons walnuts

2 tablespoons chopped chives

1 tablespoon chopped parsley

Toss all together

 

* This is good hot or cold



Lentil Pie

 

1 cup red lentils

1 finely chopped carrot

1 tablespoon vegetable stock powder

Boil together in 2 cups of water until soft

Boil 1 peeled and chopped kumera

Mash kumera with 2 tablespoons of chopped parsley

Put lentil mixture into an oven dish

Spread kumera on top

Sprinkle with sesame seeds

Bake 30 minutes at 180 degrees

 

* This can be prepared and refrigerated until ready to be heated.

 

 

 

Lentil Patties

 

1 cup cooked brown lentils

3 thick slices of toasted bread

1 handful of parsley

1 chopped onion

2 eggs

Half a teaspoon cumin

Half a teaspoon salt

Shake of black pepper

Spray oil.

 

Cook onion in sprayed pan until transparent.

Crumb parsley and toast in food processor.

Add rest of ingredients and puree together.

Spray pan with oil and drop in spoonfuls of mixture.

Cook until brown on both sides.

Split and fill with tomato, lettuce, avocado etc.

 

* Cook the lentils by boiling with lots of water for around 20 minutes

 

Lentil Loaf

 

Preheat oven to 180 degrees

Tear off a sheet of baking paper and press into loaf tin to line it

Simmer 1 cup of red lentils with 2 cups of water for around 20 minutes, or microwave for 12 minutes. Allow to cool for a few minutes.

Add;

2 spring onions, sliced and fried gently in a little oil

1 can of chopped tomatoes

2 eggs

3 slices of crumbled bread

½ cup of chopped parsley

½ cup hummus

Bake 45-60 minutes.

Add an extra 20 minutes if cooking from a cold oven.

 

*Serve hot or cold with vegetables or salad.

 

 

 

Rice and Cashew Loaf

 

1 cup cooked rice

1 cup ground cashew nuts

1 drained can of chick peas, ground in food processor

1 grated carrot

1 cup breadcrumbs (2 slices of toast bread, I used soy and linseed)

3 eggs

Half teaspoon cumin

juice of half a lemon

Half a cup chopped parsley

 

Preheat oven to 180 degrees

Line a loaf tin with a sheet of baking paper.

Mix all ingredients together and press into loaf tin.

Bake 45 to 60 minutes

Serve hot or cold, with salad.

 

Spicy Apricot Sauce

 

6 chopped dried apricots

1 chopped peeled red onion

Half a cup of vinegar

1 water

2 tablespoons sugar

Half teaspoon salt

Half teaspoon ground ginger

Half teaspoon ground coriander

 

Simmer over moderate heat or microwave 10 minutes until soft.

Allow to cool then blend until smooth.

 

  • This sauce is good with vegetable fritters as well.

 

 

 

Crunchy Wedges

 

Grind in food processor;

Half a cup of cashew nuts

2 peeled grated carrots

1 peeled grated shallot or small onion

2 thick slices of bread, crumbed

Line a greased cake tin with baking paper.

Press mixture evenly into tin.

Bake 30 minutes 180 degrees.

Turn onto flat board and cut into wedges.

Drizzle with orange sauce

Serve with a bowl of soup and green salad.

 

 

 

Tcsash

 

1 chopped onion

2 chopped carrots

1 teaspoon cinnamon

1 teaspoon cumin

1 teaspoon coriander

2 tablespoons tomato paste

2 cans chopped tomatoes

2 cans chickpeas

½ cup chopped dried apricots

3 cups water

 

Cook in a slow cooker  6-8 hours on low.

 

*Serve with pistachio couscous, bulgar wheat or rice and/or pita crisps and your favourite green vegetables or a salad.

 

Pistachio CousCous

Pour 1 tablespoon of oil into a saucepan (I use avocado oil)

Chop 2 or 3 spring onions and cook until soft, around one minute

Prepare couscous by adding equal quantities to boiling water and/or vegetable stock and leaving to stand for five minutes or so. Fluff with a fork and add spring onions.

Toss in one third of a cup of roughly chopped  roasted pistachio nuts

 

Pita Crisps

Break up pieces of pita bread and drizzle with oil, salt, pepper and paprika.
Bake in a moderate oven for 10-12 minutes or until crisp.

 

 

One – Cannelini Stir Fry

In a frypan heat 1 tablespoon of cooking oil.

Add 1 finely chopped small onion

1 peeled and chopped carrot

3 or 4 florets of chopped broccoli (optional)

1 teaspoon garlic granules

4 chopped sundried tomatoes

Toss until well cooked then add

1 can drained cannelini beans

1 tablespoon chopped parsley

1 teaspoon chili flakes (optional)

Sprinkle with 100 grams crumbled feta

Stir until cheese melts.

 

*Serve with a green salad or vegetables

 

Two – Cannelini Spread

Cook as above then puree until blended.

Add up to half a tin of chopped tomatoes if needed.

Refrigerate until required.

 

*Spread on bread rolls, pita bread or bagel crisps.

 

Three – Cannelini Soup

Cook as above then add 1 can of chopped tomatoes and simmer for around 10 minutes. Mash or blend if you want a smooth texture, leave as is for a chunky soup.

 

*Serve with a dollop of yogurt on top of each bowl and some crusty bread.

 

Borlotti Pie

 

Combine;

1 can borlotti beans

1 tablespoon gravy powder

half a cup frozen peas

Add a shake of black pepper

Mash 2 cooked carrots with

100 grams crumbled feta cheese and spread on top

Top with breadcrumbs

Bake 180 degrees 30 minutes

 

 

 

 

Hoppin' John

 

Black eyed beans

Pour boiling water over one cup of beans and leave them to soak overnight. Rinse and change the water then bring them to the boil and simmer for 20 minutes in a saucepan.

 

Rice

Cook three or four cups of rice by your preferred method. I have used brown basmati rice for which I use a rice cooker, as I find them totally idiot proof. If I am in a hurry I will use one of the 90 second microwave plastic pouches.

 

Tomato sauce

Into a saucepan pour;

1 teaspoon oil

Add half a teaspoon of garlic granules (or fresh chopped or crushed garlic if you prefer)

Cook for one minute. Add;

1400 gram can chopped tomatoes

Simmer 3 minutes

Stir in the grated rind (zest) of half a lemon

 

*Pile rice on a plate and top with sauce then beans. Scatter with chopped parsley and serve with your choice of green vegetables or salad.

 

.

 

 

Scarlett Stew

 

2 cups black eyed beans, soaked overnight and drained

2 cans of chopped tomatoes

A few sprigs of broccoli

Half a cup of peas

1 grated carrot

1 large peeled chopped kumera

1 finely chopped red onion

1 teaspoon garlic granules

1 teaspoon cumin

1 teaspoon paprika

Place all ingredients in slow cooker.

Cook on Low for around 5 hours.

 

*Quantities are not critical here, nor is the timing

 

 

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DESSERTS

Quinoa Dessert

1 cup cooked quinoa

1 cup apricot and honey yogurt

½ cup mixed dried fruit. I used;

chopped apricots

papaya

cranberries

cherries

lemon rind

Mix all together and refrigerate until required

 

*Add chopped fresh strawberries, grapes or other fresh fruit just before serving as an added touch if desired.

 

 

 

Barley Dessert

 

1 cup cooked barley (boil with double quantity of water until tender)

Half a chopped unpeeled apple (or pear)  tossed in lemon juice

2 tablespoons raisins

2 tablespoons cashew nuts

2 tablespoons dried pineapple

2 tablespoons golden syrup

2 tablespoons natural yogurt

Chill until required

 

* Of course you can substitute rice, couscous or quinoa for the barley

 

 

Sweet Bread Pudding

 

Grease an ovenproof dish

Whisk 2 eggs with one and half cups of milk

Pour over;

Half a spicy fruit loaf, torn into pieces

Half a cup prunes

1 pear, peeled and chopped

Bake 180 degrees 30 minutes

 

*This is good cold as well.

 

 

Berry Nice Dessert

 

50 ml whipped cream

500 ml Greek yogurt

1 can of boysenberries

1 packet chopped marshmallows

Mix together and store in refrigerator overnight.

 

* Cherries are particularly good with this, but you'd have to change the name!

 

Peach Pinwheels

 

Simmer 5 minutes;

3 tablespoons butter

Half a cup of orange juice

1 teaspoon grated orange rind

one third of a cup of brown sugar

Pour half mixture into an oven dish

 

Make a soft dough with;

2 cups flour

2 teaspoons baking powder

75 grams butter

Peach juice to mix

Roll out and top with 1 drained can of diced peaches

Roll up dough and cut in slices.

Place in dish and pour rest of sauce on top

Bake 200 degrees 25 –30 minutes

 

* Good served with ice cream

 

 

 

 

 

Peanut Puff Pudding

 

Grease a casserole dish.

Add;

6 slices spicy fruit loaf cut into cubes

Whisk together;

4 eggs

2 cups of milk

Half a cup of peanut butter

3 tablespoons brown sugar

1 teaspoon vanilla

1 teaspoon candied peel (optional)

Pour over bread and refrigerate overnight.

Bake 180 degrees 30 to 40 minutes

 

*This is very rich so serve small portions. It is also good eaten cold.

 

 

Maza

 

Mix together;

200g barley flour
100ml water
3 tablespoons honey
2 tablespoons olive oil

Roll out on a floured surface and cut into small rounds

Bake at 200 degrees for about 15 minutes.

Cool on a wire rack

 

*Serve with a selection of cheeses and fruit conserves

 

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