Easy Stuffed Seasonal Squashes with Mushrooms, Grains and Herbs

Recipe courtesy of Psychologies Magazine and taken from Do Yourself a Flavour by Fliss Freeborn.

This is a beautiful meal that makes great use of those cute little squashes that come into season in the winter. It feeds two very happily, but you can also use it as a centrepiece for a meatless roast dinner, splitting this recipe between four if you have enough sides. To speed things up, pop the hollowed-out squashes in the microwave for 15 minutes while you make the filling – or bake the squash in the oven without the filling for an extra 20 minutes.

Serves: 2

Ingredients:

2 baby squashes or pumpkins, roughly the size of large grapefruits
A very large white onion, or 2 medium ones
4 tbsp olive oil
Salt and freshly ground pepper
1 tsp each of dried rosemary and thyme, plus ½ tsp of dried sage
400g mushrooms
Fresh thyme leaves (optional)
1 packet of pre-cooked grains, or a tin of green lentils, drained
A glug of white wine (about 75ml), or 60ml water and 1 tbsp of vinegar

Method:

Start by preparing the squash; make a lid with a knife and scrape out the centre and sides. Pierce the squash skins a little with a knife, then pop them both in the microwave for 15 minutes, without their lids. If they don’t fit in side by side, do them one at a time, for 8 minutes each. Preheat the oven to 200^oC / 180^oC fan / gas mark 6.
While your squash are cooking, finely chop your onion(s) and fry in the olive oil, along with a pinch of salt, a good grinding of black pepper, and the dried herbs, over a medium heat. Meanwhile, chop your mushrooms into cubes, roughly 1cm.
When the onions are soft, add the remaining olive oil and tip in your mushrooms, which will soak up the oil like sponges then shrink down as the water cooks out of them. Keep cooking until the mushrooms have some nice bits of colour on them; this should take around 15 minutes. If you’re using fresh thyme, add the leaves now.
Tip in your grains or lentils, then add the wine or vinegar water and a splash of boiling water if it’s all looking a bit dry. Cook for 5-8 minutes to heat everything through, then taste and season. Next, pull your squashes out of the microwave (careful, they’ll be hot) and place on a baking tray. Spoon in the filling.
Pop the lids on the squashes precariously, then bake for half an hour, or until the flesh of the squash is tender to the point of a knife.
Serve as it, or with some extra green veg on the side.

Fried okra with tomato sauce (Age-okura to tomato no marine)

Recipe courtesy of Psychologies Magazine and taken from Japan: The Vegetarian Cookbook written by Nancy Singleton Hachisu.

‘Summer-grown okra and tomatoes so together well. Here the fresh tomato sauce is intentionally light to balance the fried element of the okra’

Serves: 4

Ingredients:
5 medium tomatoes
2 tbsp apple cider vinegar
1 tbsp olive oil
5 large capers, finely chopped
2 small Japanese green olives or Picholine, pitted and finely chopped
1 tbsp olive brine (from the jar of olives)
1 green shiso leaf, finely chopped
Neutral oil, such as rapeseed, for deep-frying
200g okra, brown portions of tops pared off
1 tbsp potato starch

Method:

Finely dice 2 of the tomatoes and scrape into a bowl. Stir in the vinegar, olive oil, capers, olives, olive brine, and shiso. Refrigerate to chill.
Slice the remaining 3 tomatoes into rounds 1cm thick and sprinkle with ¼ tsp salt. Heat a large well-seasoned cast-iron skillet or non-stick frying pan over medium-high heat. Place the tomatoes in the pan in one layer and sear for about 2 minutes on each side to caramelise. Line a dinner plate with overlapping layers of the tomatoes. Once cooled, refrigerate to chill.
In a high-sided saute pan, heat 3cm oil over medium-low heat until you can feel heat rise from the pan. The oil temperature should be lower than normal frying temperature, about 160^oC.
Arrange the okra horizontally to you on a cutting board and sprinkle with ½ tsp salt. Roll the okra in the salt with your flattened palms to break down the fibres a little. Wipe off the salt and any moisture with a paper towel, and halve the okra lengthwise. Dust lightly with the potato starch, shake off, and sip into the oil. Fry, turning for about 1 minute. Drain briefly on a rack set over a pan to catch the drips. Once cool, refrigerate to chill.
Once chilled, divide the tomato among four salad plates to one side so they are overlapping slightly. Arrange the okra in the middle of the plates or stack them in the centre so the okra tops are laying across the bottom of the tomato slices. Sprinkle evenly with ¼ tsp salt. Spoon the tomato sauce over the okra, allowing the okra to peek through. Or mound the tomato sauce over some of the bottoms of the stacked okra at the opposite side of the plate from the tomato slices. Serve as a light side course.

Super green Cauli-rice Risotto

Recipe courtesy of Psychologies Magazine and taken from Hungry Woman by nutritionist Pauline Cox.

Maximise your health, enhance your happiness, and re-balance your hormones with these wellness-boosting dishes.

Risotto .. with a difference. This fibre-packed, low-carb version of a classic is speedy, delicious and healthy, full of potassium and magnesium and liver-loving goodness.

Serves 2

Ingredients:
Coconut oil, for frying
1 white onion, diced
1 garlic clove, minced
1 leek, sliced and washed
2 small courgettes, chopped
400g cauliflower rice (widely available in supermarkets)
150ml veggie stock or bone broth, or 4 ice cubes of frozen bone broth
1/2 bag of spinach
1/2 bag of kale, chopped with stalks removed
30g nutritional yeast, plus extra to serve

To serve:
A drizzle of olive oil
A handful of sunflower seeds and pumpkin seeds
Chopped fresh herbs of choice
A good pinch of beetroot salt or sea salt
A dollop of roasted red pepper pesto (optional)

Method:

Add a little coconut oil into a large pan and saute the onions, garlic, leek and courgettes until soft and brown. Add in the cauliflower rice and cook with the veggie mix for a few minutes, before adding the stock.
Add the spinach and chopped kale, allowing it to wilt into the cauliflower rice mix.
Take half of the veggie and cauliflower rice mix and add to a blender, then combine until smooth.
Reintroduce the smooth mix back to the remaining half of the veggie and cauliflower rice mix, and stir in the nutritional yeast before plating up.
Drizzle with olive oil, toss on the seeds and chopped herbs, beetroot salt and extra sprinkle of nutritional yeast. Add a dollop of roasted red pepper pesto for an extra kick.

Goan-inspired coconut and cabbage fritters

Recipe has been taken from : Flavour Kitchen : Vibrant Recipes with Creative Twists by Crystelle Pereira

Fried to crispy perfection, these fritters make an excellent side dish or brunch served with poached eggs. Fry them in coconut oil to form crispy, aromatic patties.

Ingredients:
1 large white potato, coarsely grated
1 medium brown onion, grated
1 1/2 tsp fine sea salt
5 tbsp coconut oil
7 curry leaves
2 tsp cumin seeds
1 tsp mustard seeds
1/4 white cabbage, finely shredded
20g desiccated coconut
2 large eggs
1/4 tsp ground turmeric
2 tbsp plain flour
1 tsp ground black pepper
1 thin green chilli/Indian finger chilli, finely diced

Ingredients for the coconut yogurt dip:
4 heaped tbsp unsweetened coconut yogurt
Juice of 1 lime
1/2 tsp garlic powder
a pinch of fine sea salt
1/4 teaspoon chilli powder

Method

Place the grated potato and onion in a bowl with 1/2 teaspoon salt, and mix well to combine. Transfer the mixture to a large colander over a sink and allow the excess moisture to drain while you prepare the rest of the ingredients.
Gently heat 1 tablespoon coconut oil in a frying pan over a low heat and, once warm, add the curry leaves, cumin seeds and mustard seeds, frying for a few minutes until fragrant. Tip these spices into a large bowl.
Using your hands, squeeze out as much moisture as possible from the grated potato and onion, then tip the drained mixture into the bowl with the spices, mixing well to combine. Add the cabbage, coconut, eggs, turmeric, flower, 1 teaspoon salt, pepper and diced chilli, and give this one last final mix.
Now fry the fritters. Place the remaining oil in the same frying pan used to temper the spices, over a medium heat. Once hot, spoon a heaped tablespoon of the mixture into the hot oil, flattening with the back of the spoon. Frying for 2 1/2 minutes on each side until crispy and golden, then transfer to a plate lined with kitchen paper, to soak up the excess oil. Repeat with the remaining batter.
To make the dip, place all the ingredients in a bowl and mix well to combine.

A taste of Persia – Kidney Bean and Sweet Potato Stew

Recipe courtesy of Psychologies Magazine and taken from Simply by Sabrina Ghayour.

Serves : 4-6

The yoghurt in this veggie stew cools the heat of the mint oil, a traditional addition called nana daagh. Serve with rice or bread.

Ingredients :

Vegetable oil, for frying
1 large onion, diced
4 fat garlic cloves, thinly sliced
2 tsp cumin seeds
1 tsp ground cinnamon
1 tsp ground turmeric
1 tsp chilli flakes
690g (1 large jar) passata
500g sweet potato, peeled and cut into 1cm chunks
400g can kidney beans, drained
1 small packet (about 30g) flat-leaf parsley, roughly chopped
1 tbsp dried mint
150g Greek yoghurt
Maldon sea salt flakes and freshly ground black pepper

Method :

Place a large saucepan over a medium heat and pour in enough oil to coat the base of the pan. Add the onion and cook for a few minutes until the onion is translucent, then add the garlic, stirring to ensure it doesn’t burn. Continue cooking until both have softened without browning.
Add the spices to coat the onion and cook, stirring, for a minute. Season with salt and pepper, then stir in the passata. Reduce the heat and simmer gently, uncovered, for 25 minutes.
Stir in the sweet potato and cook for a further 20 minutes or until the potato is tender. Add the beans and most of the parsley to heat through.
Place a separate pan over a medium heat, add the dried mint and 1 tablespoon of oil. Heat the mint for a few minutes, without letting it burn.
Transfer the stew to bowls, add dollops of yoghurt and scatter over the remaining parsley, then pour over the hot mint oil and serve at once.

Cauliflower, Cashew and Coriander Soup

Recipe courtesy of Psychologies Magazine and taken from Soup Broth Bread by Rachel Allen of Ballymaloe Cookery School.

Soul food – A humble bowl of soup is always a comfort, whether nursing a cold or a broken heart.

Serves : 6

This smooth and creamy golden bowl of goodness gets its silky texture from cashew nuts and its soothing anti-inflammatory qualities from the yellow turmeric. Serve on its own, or with toasted cashews scattered over the top.

Ingredients :

1 cauliflower head
3 tbsp extra virgin olive oil
1 large onion, chopped
4 large garlic cloves, chopped
100g cashews
1 tbsp ground turmeric
1/2 tsp freshly ground black pepper
A few good pinches salt
1.1 litre vegetable or chicken stock
2 tbsp lemon juice
4 tbsp chopped coriander (leaves and fine stalks)

To serve :

20g cashews

Method :

First, prepare the cauliflower. Remove and discard the outer green leaves, reserving any smaller ones close to the cauliflower, and cut off and discard the base of the stem. Cut the cauliflower into slices, then chop it all: florets, stalks and any remaining leaves.
Place the olive oil in a saucepan over a medium heat and add the cauliflower, the chopped onion and garlic, the cashews and the turmeric. Season with the pepper and a few good pinches of salt (this soup needs careful seasoning, otherwise it can be bland).
Cover the vegetables with the saucepan lid, then turn the heat down to low and cook, stirring from time to time, for 15-20 minutes, until the veggies are tender.
While the vegetables are cooking, toast the cashews. Place them in a dry frying pan over a medium heat and toss them regularly for about 4 minutes, until golden. Roughly chop and set aside.
Add the stock to the vegetables and bring to the boil, then blend well. Add the lemon juice, chopped coriander and more salt and pepper, if necessary. The soup should be smooth like velvet.
Serve straight away or reheat, and scatter the toasted cashews on top.

Veg Casserole with three beans

Recipe taken from Balance Magazine, published by Diabetes.org

On the pulse – Pulses contain protein and fibre and, compared to other carb-containing foods, don’t give sharp rises to blood glucose levels. So if you have diabetes, there’s never ‘bean’ a better time to cook with them …

Serves: 2 Prep time: 15 mins Cook time: 30 mins

Per Serving 586g:

Carbs: 64.2g Cals: 379 Sugars: 13.3g Fat: 4.4g Sat Fat: 1.1g Salt: 0.33g
Protein: 13.1g Fibre: 15.3g

4 portions of fruit and veg

Ingredients:
1 tsp rapeseed oil
1 onion, finely chopped (150g)
2 sticks celery, finely chopped (80g)
1 tsp roasted garlic puree or 1 clove grated garlic
1 sweet potato, peeled and cut into 2cm chunks (approx. 200g)
300ml low-salt vegetable stock
150ml dry cider
1 leek, cut into 1cm slices (150g)
2 tsp Italian seasoning
50g pearl barley
400g can mixed beans, drained and rinsed (235g drained weight)
1 tablespoon chopped parsley (optional)

Method:

Heat oil in a non-stick pan. Add the onion and celery, cover and cook for 5 mins until softened. Add the garlic and cook for 1 min.
Add the remaining ingredients except the fresh herbs. Bring to the boil, then reduce the heat and simmer for 30 mins or until the desired consistency.
Season with fresh ground black pepper. Scatter with the parsley and serve.

Baked Veggie Breakfast

Recipe taken from Balance Magazine, published by Diabetes.org

Serves: 2 Prep time: 10 mins Cook time: 25 mins

Per Serving 368g:

Carbs: 10.7g Cals: 259 Sugars: 4.0g Fat: 18.4g Sat Fat: 5.4g Salt: 0.25g
Protein: 9.9g Fibre: 5.5g

4 portions of fruit and veg

Ingredients:
4 x 1kcal spray
2 large Portobello mushrooms, stalks removed (80g each)
50g canned chickpeas, drained
1/2 tsp smoked paprika
200g bag washed baby spinach
2 tablespoon herby low-fat soft cheese
1 small beef tomato (130g)
1 tsp balsamic vinegar
1 small avocado (140g, prepared weight)

Method:

Preheat oven to 200C/gas 6. Spray the baking sheet and mushrooms with 1 kcal spray. Stand mushrooms in the middle. Toss the chickpeas in the paprika and scatter on the baking sheet. Cook for 5 mins.
Snip the corner of the bag of spinach and microwave on full for 2 mins. Shake and cook for a further 1 min until wilted. Leave to cool, then squeeze the spinach juices out of the snipped corner. Tip the spinach into a bowl and stir in the soft cheese. Season with black pepper.
Place a slice of tomato on top of each mushroom, drizzle with balsamic, then top with the spinach.
Slice the avocado, criss-cross over the spinach and lightly spray with oil
Cook for 12-15 mins until the avocado is softening. Divide between serving plates. Scatter the chickpeas over and serve with extra balsamic drizzle.

Asparagus Frittata

Recipe taken from Balance Magazine published by diabetes.org.

4-Ingredient Lunches – Simple, delicious meals you can throw together in minutes …

Per Serving 237g

Carbs: 3.2g Cals: 176 Sugars: 2.8g Fat: 9.8g Sat Fat: 2.8g Salt: 0.05g Protein: 17g Fibre: 3.5g

2 portions of oily fruit and veg

Serves: 2 Prep time: 4 mins Cook time: 7 mins

Ingredients:
1 cal oil spray
250g bunch fresh asparagus, cut into chunks and ends removed
1/2 bunch (60g) spring onion, finely chopped
3 medium eggs, beaten and seasoned with black pepper
1/2 medium bag (150g) fresh spinach leaves

Method:
1. Spray a small frying pan with the 1 cal oil and fry the spring onion and asparagus for a few minutes, over a medium heat, until softened.

2. Add the spinach and cook until it has wilted.

3. Pour the eggs into the pan, spread the asparagus through the mixture and cook until the edges are starting to brown.

4. Remove from the hob and place under a hot grill until browned.

Spiced Roasted Vegetables with Lime Raita

Recipe courtesy of Psychologies Magazine and taken from The Right Carb by Nicola Graimes.

This fibre-rich, nutritious one-pan meal is loaded with veg and doesn’t need any extras. If you’d like to top up the protein content, add cubes of smoked tofu, paneer or halloumi at the same time as the cauliflower.

Serves : 4

Ingredients :

1 small butternut squash, about 650g, peeled, deseeded and cut into 2.5cm chunks
3 parsnips, cut into batons
2 red onions, each cut into 6 wedges
400g chickpeas, drained
5 tblsp extra virgin olive oil
2 tsp ground turmeric
1 tblsp cumin seeds
1 tblsp coriander seeds, crushed
1 tblsp garam masala
300g cauliflower, broken into small florets
250g brussels sprouts, peeled
Sea salt and black pepper
1 handful toasted, flaked almonds and coriander leaves, to serve

For the Lime Raita
250g plus 2 1/2 tblsp plain yoghurt
2 garlic cloves, crushed
Finely grated zest of 1 and juice of 2 unwaxed limes

Preheat the oven to 180oC Fan / 200oC / Gas Mark 6. Put the squash, parsnips, onions and chickpeas in a large bowl. Pour over 3 tablespoons of the oil and turn the vegetables with your hands until coated. Tip into a large roasting tin, or use 2 smaller ones, and roast for 20 minutes, turning once.
Meanwhile, mix the remaining oil with the spices and season well with salt and pepper.
After 20 minutes, add the cauliflower and sprouts to the tin or tins. Spoon over the spiced oil, add a splash of water and turn until everything is combined. Return to the oven for a further 20 minutes or until the vegetables are tender and starting to caramelise.
Meanwhile, make the lime raita. Mix together the yoghurt, garlic and lime juice and season with salt and pepper.
Before serving, top the roasted vegetables with the lime zest, almonds and coriander leaves and serve with raita on the side.