In this section weíre providing a few
nutritious recipes that can be thrown together quickly,
using easily found products and prepared foods. Most of the
items used can be purchased in the local Tesco, the rest can
be found in local shops like
Full of Beans or Spice World.
These are just a few ideas, hopefully you will be stimulated
to experiment with nutritious foods to find recipes and
combinations that work well for you. The internet is a
tremendous resource for finding ideas that suite your taste
and move you in a healthier direction.
2 1/2 cups water
6 tablespoons soy
1 clove garlic
1 chopped onion
1 cup walnuts
1/4 teaspoon Italian seasoning (oregano, bezel, garlic
1 teaspoon sage
Engevita yeast flakes (Kilos, Full of Beans, etc.)
porridge oats, or rolled oats
Bring seasonings to a boil in the water, sprinkling
oats into water. Set aside to cool. Add chopped
nuts. Drop by spoonful onto oiled cookie sheet. cook
at 175 c for 30 minutes, turning after 15 minutes. Can
also be fried on the stovetop.
In a large pot combine:
2 cans (400 g ea) of Kidney beans w/liquid
1 can (400 g) tomatoes w/liquid
1 jar (750 g) pasta sauce (I like the Tesco Mushroom sauce)
250 ml (+/-) water
1 green pepper, chopped
1 large onion, chopped
80 to 100 grams soy mince
20 g cumin powder
8-10 g garlic powder
8 g dried parsley
ľ to 2 chopped jalapeno peppers (can get in jar if not
fresh), depending on how spicy you like it.
Simmer all ingredients together for about twenty minutes, giving
the soy mince time to completely soak up and cook. More
water can be added if a thinner mixture is desired.
Since there is salt in the pasta sauce, I donít add any extra.
With the added herbs there should be plenty of flavour. The
jalapeno peppers we get in a jar at Tesco are hot, so if you
donít like spicy foods, a little bit goes a long way. Just
a piece or two, chopped fine, will give a hint of the good
chili taste. The cumin is also one of the keys to the
taste, and more or less can be added depending on you
personal taste. I think it is best using Pinto Beans, but
this requires soaking and cooking the beans, which is a
I have never measured this recipe exactly, but I donít think it
requires rocket science to get it to come out. Itís a quick
meal with a rice base that can be thrown together in a few
minutes. The quantities of ingredients will depend on the
size of the pan you start with, and how much you want to end
Sautť in large frying pan with a little olive oil:
Chopped onion, chopped green pepper and a few chopped mushrooms.
Again, the amount will depend on how much you want to end up
Add a can or two of tomatoes, with liquid, season to taste with
garlic, cumin, a little salt (remember, weíre trying to use
as little as we can get away with to keep our blood pressure
down), fresh coriander (cilantro), parsley. If there are
other herbs that you like to blend, such as oregano or
thyme, add a little in to taste. You might like to add a
little finely chopped jalapeno pepper as well, and perhaps some chopped olives (or put some pitted olives on top
as a tasty garnish).
Simmer ingredients together for a few minutes. You may have
to add a little water to get the sauce to the right
Mix in one to four cups (again, depending on the size of finished
product) of cooked brown rice. This can be put in a
casserole dish and baked for about 20 minutes, or it can be
cooked for a few minutes in the frying pan if youíre in a
This basic concept has a number of variations depending on what is
in the kitchen at the time. It also works to use the Tesco
Pasta sauce, but for the sake of the nutritive value itís
good to toss in as many fresh vegetables as possible. Brown
rice is higher in the important B vitamins, so itís best to
use when ever possible.
This, again, depends on what you have in the kitchen at the time.
Depending on the season of the year, and what you can get at
the green grocer, there are many variations. Iím just
giving a basic idea of the concept here. Again, weíre
trying to use more herbs and seasonings instead of lots of
salt, for the sake of both nutritive value and blood
Whatever size pot you start with, usually start with filling it
about 1/3 to 1/2 with water. As it is coming to a boil, add
in chopped potatoes, onions, carrots and celery. If you
have it, cabbage, broccoli, spinach, kale, or any other
vegetables will go well. Here in
Ireland, potatoes, carrots and onions seem to be a good base
to work from. Add as many as is reasonable with the pot
size you are dealing with.
there are a number of different types of stock
cubes, and any of them will do. Depending on how big your
pot it, add one or two. As these have salt in them there is
no need to add extra salt. Season with garlic (I use about
one tablespoon of garlic powder in a 4 litre pot), thyme (a
teaspoon at least), dried parsley flakes, dill seed and
maybe a little coriander powder. Again, adjust quantities
according to the size of your pot. The goal is to produce a
savoury flavour without lots of salt.
When the vegetables have all cooked soft, blend with a soup
blender. As soup is cooking, add water to the consistency
desired. Can also be served without blending as a stew.
Whole Grain Pancakes
Place 130 grams of porridge oats in blender and blend into flour.
Add 1 litre soy milk (we like the Tesco Sweetened, as itís
sweetened with apple juice), 160 grams whole meal wheat
flour, 170 grams yellow corn meal, pinch of salt (about 1/8
teaspoon). Optional, 100 grams shredded coconut. A little
baking powder can be added if desired, but I donít think it
adds much to the finished product.
Blend all ingredients together. Itís best to start with putting
about 7/8 of the soy milk into the mix, and then add the
rest as needed to get the right consistency. After the mix
sets about five minutes, it will thicken. If the batter is
too thick, the pancakes will not cook properly. It should
flow when poured into the pan to cook.
Preheat non stick frying pan to a medium-high heat, and use a ladle
to pour batter into pan. I generally watch for the bubbles
that form on the top of the batter to pop, then check to see
if they need to be turned. If the pan is at the right
temperature, it should only take two or three minutes on
These are great with maple syrup or all fruit spread.
Spice World stocks a grape syrup that is also a
100% natural product, with no added sugar. Try some sesame
tahini or peanut butter
(Spice World, Full of Beans) with the syrup.
450 ML water
8 to 10 pitted dates
Pinch of salt (maybe 1/8 teaspoon)
ĺ cup cashews
8 to 10 slices of whole meal bread
Put cashews and dates in water and bring to boil, simmer for about
five minutes (can be done in a microwave; just donít boil
all the water away). Pour into blender, add salt (a dash of
vanilla extract is good too). Blend into creamy batter.
Pour into pan that you can dip the slices of bread into,
then batter the bread and broil about 5 to 8 minutes on each
side, depending on oven. Watch until you know how your oven
will cook, as there is a small margin between cooked and
scorched! The can also be cooked in a frying pan on the
Serve with syrup or all fruit spread.
The quantities depend on the amount you want to end up with.
In a covered baking dish add porridge oats, a pinch of salt, some
resins or sultanas, a few chopped dates, some chopped
walnuts, chopped almonds, any seeds like sunflower, sesame,
etc. Some people like grated coconut added as well. You
may want to add a little honey or molasses, depending on how
sweet you like it. Some vanilla extract is always good.
There is nothing hard and fast about what you put into this,
it depends on what you have in the kitchen and how you want
it to taste. Generally, with a few more ingredients it
makes a more nutritious one dish meal. The nuts and seeds
are full of the good oils and vitamins, the oats are great
Mix all dry ingredients together. Use the amount of water that is
needed to cook the amount of oats you are using, the oat
package will give you an idea of proportions for that. Boil
the water and pour onto the mix, add any wet ingredients
like the honey, molasses and vanilla. Cover and bake in
medium to hot oven for about twenty minutes. The water
content can be adjusted to make the finished product either
dryer or wetter, as your taste desires. This can be eaten
like cake, or with soy milk like porridge.
Broiled, Shredded Potatoes
Instead of using the cooker to deep fry your chips, try shredding
potatoes with a food processor or food chopper and broiling
in the oven. This has been a favourite around our house for
about thirty years, the children preferred it to the chips.
To add a little more flavour, shred some onions with the
potatoes as well. Season with some garlic salt.
Another way to fix the frozen chips that is much more healthful
than deep frying is to oven bake them. Our oven has a
setting that turns on both the top and bottom elements at
the same time. We spread the chips out on cookie sheets,
put one on top and one on the bottom. After about ten
minutes, we switch the sheets to cook on the other side. If
you cook them until t hey are golden brown, they are
delicious. Donít get too close to the element, as they will
scorch and still be raw in the centre. This method does
take a little more time, but it is much healthier. Type 2
diabetes is becoming epidemic in
Ireland, and one of the big factors is the amount of fat in
Another variation on this theme is to take boiled potatoes,
or potatoes cooked until soft in the microwave and slice
them in rounds. Place the rounds on a baking sheet and
place under the broiler until the begin to brown. When
you take them out of the oven brush on a little olive oil
and season with garlic salt.
In a large frying pan,
cook together an onion, green pepper, and a hand full of sliced mushrooms
and a little olive oil. Add a jar
of Tesco pasta sauce (we like the mushroom sauce, but the
original is good too). Add some garlic powder, or fresh crushed garlic (a garlic press is a handy item to add to
the kitchen), maybe
some oregano and basel, a can or two of (chopped) tomatoes (400 g)
and a handful of soy mince. You might like a dash of soy
sauce in the mix as well. Simmer for about fifteen minutes.
Serve with cooked spaghetti pasta. Tesco stocks whole grain
spaghetti pasta, which is much more flavourful and
nutritious than the white.
There are a number of ways this theme
can be used. If you want to take a little more time
and experiment with flaviours, instead of using the prepared
sauce for a base, start with your own tomato sauce made out
of tomato puree, water, olive oil, salt (not too much) and
Italian seasonings like oregano, sweet basal and parsley
Tomato juice works well as a base to start with too.
For us garlic and onion are a must in Italian type foods.
We find the flaviour is best released from the garlic by
crushing it in a garlic press. Try experimenting with
adding a variety of vegetables like courgettes, chopped
cabbage or ?? The more vegetables the more nutrition.
At Spice World you can get dried Soy Chunks that you can
toss in that make wonderful and nutritious 'meat balls'.
Head of cabbage
1 or two cans of pineapple, in it's own
1/2-1 cup raisins, depending on your taste
+/- teaspoon salt, depending on your taste
Shred the cabbage into a bowl using a food processer or
grater. The cabbage can be chopped finely with a knife
as well. The pineapple can be blended with the juice
in the can, or chopped up and added with the juice.
Add raisins and salt, mix and serve chilled. The
ingredients can be adjusted to suite the size of the head of
cabbage, desired taste, etc. Some people like to add
in various other items as well to suite taste.
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