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
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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.
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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.
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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.
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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.
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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