Friday, November 19, 2010

Eat Healthy in a Hurry

As the year continues to fly past (it's almost Christmas!) and the days are get busier and busier, it's so tricky to eat well when you have so much to do… Here are three fabulously healthy, time effective vegetarian recipes from Australian Women's Health that will ensure you eat a balanced meal without sacrificing too much of your precious time.

Seven Vegetable Salad
Hand on time: 20 minutes | Total time: 20 minutes | Serves: 4
  • 4 medium asparagus spears
  • 1 large carrot, halved lengthwise
  • 1 small zucchini, quartered lengthwise
  • 4 witlof leaves
  • ½ medium red capsicum
  • 10 sugar snap peas, strings removed, or green beans
  • 2 tbs extra-virgin olive oil
  • 1 tbs fresh lemon juice
  • 1 tbs white wine vinegar
  • salt and freshly ground black pepper
  • 1½ cups tinned cannellini beans, drained and rinsed
  • 3 tbs goat’s cheese
  • ½ cup alfalfa sprouts
1. Shred the asparagus, carrot and zucchini in a food processor. With a sharp knife, thinly slice witlof, capsicum and sugar snap peas.

2. In a large serving bowl, whisk together oil, lemon juice, vinegar and salt and pepper to taste. Add all the vegetables and cannellini beans and toss until thoroughly coated. Season to taste with additional salt and pepper.
3. Pile the salad onto four plates, dot evenly with goat’s cheese and sprinkle with alfalfa sprouts.  

By Dr Arthur Agatston. Per serving: 795kj, 10g fat (2g sat), 20g carbs, 160mg sodium, 6g fibre, 8g protein

Asparagus Bisque
Hand on time: 10 minutes | Total time: 25 minutes | Serves: 4
  • ¼ cup sliced almonds
  • ¼ cup low-fat powdered milk
  • 2 tbs chickpea flour
  • 3 cups low-fat milk
  • 1 tsp dried tarragon
  • ¼ tsp salt
  • pinch cayenne
  • 500g asparagus, chopped
  • 2 wedges light cheese spread
1. Spread almonds on a baking sheet and toast in a 180°c oven for 5 minutes. set aside. 

2. In a large saucepan, mix powdered milk and flour. Gradually whisk in milk until smooth. Cook over medium heat, whisking constantly, until the mixture is the consistency of heavy cream, about 5 minutes.
3. Whisk in tarragon, salt and cayenne. Add asparagus and cook until tender, about 5 minutes. Transfer the soup, in batches, to a blender (or use a hand blender) and puree until smooth.
4. Return to the pan and bring to a simmer over low heat. Add cheese and stir until melted. Serve sprinkled with almonds.
per serving: 791kj, 6g fat (2g sat), 20g carbs, 559mg sodium, 3g fibre, 14g protein

Almond & Chickpea Burgers with Chilli Mayo
Hands on time: 15 minutes | Total time: 25 minutes | Serves: 4
  • 2 garlic cloves, unpeeled
  • ½ cup slivered almonds
  • 1 can chickpeas, drained and rinsed
  • ¼ cup chopped fresh parsley
  • 1 tsp ground cumin
  • ½ tsp ground coriander
  • pinch salt
  • 1 large egg
  • 4 tsp extra-virgin olive oil
  • 2 tbs mayonnaise
  • ½ tsp minced green or red chilli (deseeded) or to taste
  • 2 cups shredded cos lettuce
  • 1 tomato, coarsely chopped
  • 4 wholemeal pita breads (15cm)
1. In a small pan of boiling water, cook garlic for 3 minutes to soften. When cool enough to handle, peel, transfer to a large bowl and mash with a fork.
2. Meanwhile, in a frypan, toast almonds for 3 to 5 minutes, until lightly browned and fragrant. Transfer to a food processor or blender. Pulse on and off to grind almonds into a fine meal (be careful not to turn them into a paste).
3. Add chickpeas to garlic, mash with a potato masher or fork until no whole chickpeas remain. Add almond meal, parsley, cumin, coriander and salt to taste. Stir to blend.
4. Add egg and mix well. shape the mixture into 4 patties. In a large non-stick skillet, heat oil over medium heat. add the patties and cook until browned and crisp on the outside and heated through, about 5 minutes per side.
5. Meanwhile, in a small bowl, blend mayonnaise and chilli. Spread each burger with 1½ teaspoons chilli mayo.
6. Divide half the lettuce and tomato evenly among bottom halves of pitas, add a burger, then top each with remaining lettuce and tomato.
per serving: 1616kj, 21g fat (2g sat), 44g carbs, 465mg sodium, 16g fibre, 17g protein

Visit Australian Women's Health for more great recipes and meal ideas.

Have a lovely day!… Anna