vegetarian 4

Vegetarian Diet Page 4
This page contains Main Meals for 2 and 4 People.

To navigate, click these links:

PAGE   CONTENTS

Page 1  Introduction, FAQ.
Page 2  Anne’s Rules, Breakfasts, Smoothies, Lunches, Snacks, Dips, Soups.
Page 3  Main Meals for 1 Person.
Page 4  (This page) Main Meals for 2 and 4 People.
Page 5  Desserts, 14-Day Menu, Heart & Cancer.
Page 6  Supermarket Shopping List, How to Read a Label.
Page 7  Sensible Eating for Life
Page 8  Brief cooking tips – grains, pasta, lentils, potatoes & tortillas.

 

MAIN MEALS for 2 PEOPLE

BURGERS, BAKES AND ROASTS
All the following recipes can be doubled when cooking for 4. 
The nut roasts, burgers and sausages are suitable for freezing.

NUT ROAST
Ingredients: 1 medium onion finely chopped, 1 rib celery finely chopped, 1 cup mixed nuts roughly chopped, 7 ounce can tomatoes drained, 3 cups fresh wholemeal breadcrumbs, salt and pepper, ½ tsp dried mixed herbs, ½ tsp paprika, 1 egg white beaten.Method: Spray non-stick pan with cooking spray and cook onion and celery for 3 minutes. Remove from heat and add nuts, breadcrumbs, tomatoes, salt, pepper, herbs and paprika. Add the beaten egg white and stir into the mixture. Spoon into a non-stick loaf tin. Cut a square of foil and spray with non-fat cooking spray. Place foil over nut roast. Bake in a hot oven 400º for about 30 minutes. Remove foil and continue to bake for about 25 minutes. Serve with dry-roast potatoes, vegetables and fat-free gravy. 

LENTIL ROAST
Ingredients
: 4 heaped tbsp dry red lentils (or just over half a cup), 1 cup water, ½ tsp dried mixed herbs, 1 small onion finely chopped, 3 mushrooms chopped, ½ cup grated low-fat cheese, 1 egg white beaten, 1 cup fresh wholemeal breadcrumbs, 1 tbsp chopped fresh parsley, 1 tbsp lemon juice, salt and pepper.Method: Wash and drain lentils. Put in a pan with the water and mixed herbs. Bring to boiling, lower heat and simmer with the lid off for about 20 minutes, until all the liquid is absorbed. Remove lentils from heat and mix in onion, mushrooms, cheese, breadcrumbs, lemon juice and parsley and mix well. Add as much of the egg white as you need to make a soft but not runny mixture. Add salt and pepper to taste. Spoon into a non-stick loaf tin sprayed with non-stick coating. Cover with cooking foil and bake in hot oven 375º for 35 minutes. Remove foil and continue to bake for 15 minutes. Serve with a baked potato and 2 vegetables or a large salad.

VEGE SAUSAGE
Ingredients
: 1 small onion very finely chopped, ½ cup finely chopped mixed nuts, ½ cup wheat-bran, ½ cup grated low-fat cheese, 4 tbsp fresh wholemeal breadcrumbs, ½ tsp curry powder, ½ tsp dried mixed herbs, beaten egg white.Method: Put the chopped onion, nuts, wheat-bran, cheese, breadcrumbs, curry powder and herbs in a bowl. Add the egg white, a little at a time to form a stiff mixture – you may not need it all. Divide the mixture into 4 and roll into sausage shape. Refrigerate for about 30 minutes then cook over a moderate heat in a non-stick pan using non-fat spray. Turn frequently and cook until brown all over, about 3-5 minutes. Serve each with 4 oz low-fat oven fries and baked beans.

NUT-BURGERS
Ingredients
: 1 small onion finely chopped, 1 rib celery finely chopped, 2 tsp cornstarch, ½ cup vegetable stock, 1 cup chopped mixed nuts, 2 cups fresh wholemeal breadcrumbs, plus 4 tbsp breadcrumbs for coating, 2 tsp dried mixed herbs, 2 tsp each soy andchili sauce, salt and pepper.Method: Coat pan with non-fat cooking spray and cook onions and celery for 3 minutes. Mix cornstarch in a small bowl with 1 tbsp stock to a runny paste. Stir in the rest of the stock and add to the onion and celery mixture. Stir over heat for a few minutes until the sauce thickens. Remove from heat and add nuts, breadcrumbs, herbs, sauces, salt and pepper. Mix well and allow to cool. Divide mixture into 4 burgers and shape into flat round burgers. Press the burgers on to the remaining breadcrumbs and coat on both sides. Fry in non-stick pan using non-fat coating for 3 minutes on each side. Serve with a large mixed green salad, and a mixture of chopped peppers and salsa.

MILLET BURGERS WITH CHEESE
Ingredients
: 2 heaped tbsp millet, 1¼ cups boiling vegetable stock, 1 rib celery thinly sliced, 1 small onion finely chopped, 2 cloves minced garlic, 1 small green bell pepper chopped, ½ tsp vegetable extract, ½ tsp curry powder, 1 tbsp canned corn, ¼ cup grated low-fat cheese, 1 tbsp chopped parsley, salt and pepper.Method: Put the celery, onion, garlic, pepper in a medium sized pan. Wash the millet in a strainer. Add it the to the pan with the boiling vegetable stock, yeast extract and curry powder. Bring to boiling, reduce heat and simmer for about 20 minutes, stirring several times until all the water is absorbed. Watch carefully in the last few minutes to make sure it doesn’t burn. Remove from heat and stir in the sweetcorn, cheese and parsley. Add salt and pepper to taste. Leave to cool until firm. Divide mixture into 4 and shape into flat round burgers. Use a little flour if necessary. Coat a non-stick pan with non-fat cooking spray and cook the burgers for about 3 minutes on each side until crispy. Serve with a large mixed green salad, and a mixture of chopped peppers and salsa.

MUSHROOM BURGERS
Ingredients
: 1 hard-boiled egg peeled and finely chopped , 1 small finely chopped onion, 1 clove finely minced garlic, 2 cups chopped mushrooms, 2 tsp cornstarch, 2 tbsp water, ½ tsp yeast extract, 1 cup fresh wholemeal breadcrumbs, 1 tbsp lemon juice, 2 tsp soy sauce, salt and pepper. Extra for coating: 1½ cups fresh wholemeal breadcrumbs, 1 egg white.Method: Coat pan with non-fat cooking spray and cook onion and garlic for about 3 minutes. Add the mushrooms and cook for about 2 minutes. Mix the cornstarch, water and yeast extract together then add to the pan and cook for 2 minutes, stirring well to make a thick sauce. Remove pan from heat and stir in the breadcrumbs, chopped egg, salt, pepper, lemon juice, soy sauce. Mix well and allow the mixture to cool. Divide into 4 and shape into flat round burgers – use a little flour to make this easier. Coat with beaten egg white and a thick coat of breadcrumbs. Cook in non-stick pan using non-fat spray for about 3 minutes on each side. Serve with a large mixed green salad, a mixture of chopped peppers and salsa.

QUICKTIP No 15 – TAKE CONTROL OVER YOUR LIFE

How? By getting on top of things. For example, don’t be a Mrs. Perfect. Just do the big things and let the little things take care of themselves.
My advice
: Sit down every morning (or evening) and make a list of everything that needs doing. Then you can plan the day ahead and organize yourself accordingly. A recent survey revealed that people who use lists suffer far less stress than those who don’t. So give it a try.

CHESTNUT PIE
Ingredients
: 1 chopped onion, 2 cups sliced mushrooms, 1 cup finely chopped carrot, 2 ribs of celery finely chopped, 1 tsp mixed herbs, ½ tbsp soy sauce, 7 ounce can unsweetened chestnut puree, 1 cup vegetable stock.Method: Coat pan with non-fat cooking spray and cook onion until soft. Add the mushrooms, carrots, celery and cook for 5 minutes, stirring several times. Add the herbs, soy sauce, salt and pepper, chestnut puree and stock and mix well. Put mixture into an ovenproof casserole dish and bake in preheated oven 350º for about 40 minutes. Serve with pasta and a mixed salad.

PASTA AND EGGPLANT PIE
Ingredients
: 1 medium eggplant, trimmed and sliced, 2 cups pasta shapes, 1 chopped onion, 2 cloves minced garlic, 7 ounce can chopped tomatoes, 1 tbsp tomato paste, ½ tsp dried oregano, few drops Tabasco, ½ cup grated low-fat cheese, black pepper.Method: Put slices eggplant in a strainer and sprinkle with salt. Leave for about 30 minutes. Meanwhile, cook pasta shapes in boiling water for about 8 minutes then drain. Spray non-stick pan with non-fat cooking spray and cook onion and garlic for 2 minutes. Add the slices of eggplant and lightly brown on both sides. Stir in the canned tomatoes with their juice, tomato paste, oregano, Tabasco and pepper. Cook gently for about 5 minutes. Coat an ovenproof dish with non-fat cooking spray, and put alternate layers of the vegetable mixture, then a layer of the pasta, finishing with pasta. Sprinkle the cheese over the top and bake for about 20 minutes in oven preheated to 375º. Serve with a mixed green salad and a thinly sliced tomato and onion salad.

COTTAGE CHEESE LOAF
Ingredients
: 1 cup lowest fat cottage cheese, ¼ cup chopped walnuts, ½ tsp oregano, 1 tsp mustard, 1 cup wholemeal breadcrumbs, salt and pepper,1 beaten egg.Method: Mix all the ingredients together with a fork. Put into a half- pound foil tin sprayed with non-fat cooking spray. Bake in a preheated oven 350º for 30 minutes. Leave in the tin to cool for 5 minutes before turning out. Cut into slices and serve with a baked potato and any 2 vegetables.

ANNE’S CHEESE BAKE
Ingredients
: 1 medium onion finely chopped, ½ cup grated low-fat cheese, 1 tsp Parmesan cheese, 2 cups fresh wholemeal breadcrumbs, 1 cup finely chopped mushrooms, 1 egg, 1 egg-white, ½ tsp dry mustard, ¾ cup fat-free milk, 1 tbsp chopped parsley.Method: Put onion, cheese, mushrooms and breadcrumbs in a bowl. Beat the egg and egg-white together with salt, pepper and mustard and stir into the breadcrumbs mixture. Add the milk and parsley and mix well. The mixture will be quite runny, so don’t worry! Spray oven-proof dish with non-fat cooking spray and pour mixture in. Bake in a hot oven pre-heated to 400º for about 25 min, or until set. Serve with pasta plus any 2 vegetables.

LENTIL BOLOGNAISE SAUCE
Ingredients
: ½ cup red lentils, 1 finely chopped onion, 1 clove minced garlic, 2 ribs celery finely chopped, 1 small diced carrot, 7 ounce can chopped tomatoes, 1 tbsp tomato paste, ½ tsp sugar, 1 tsp oregano, ½ tsp vegetable extract, salt and pepper.Method: Wash lentils and cook in 2 cups water for about 20 mins. Drain the lentils but save the water. Spray non-stick pan with non-fat cooking spray. Cook onion, celery and garlic for about 3 mins. Add remaining ingredients, including the lentils & water from the lentils made up to 1½ cups. Bring to boil over a low heat, reduce heat and simmer, stirring, for about 12 minutes. Add more water is sauce is too thick. Serve with spaghetti and a large green salad.

VEGETABLE CURRY with MINT RAITA
Ingredients
: 14 ounce can drained chickpeas, 1 cup sliced green beans, 1 cup cauliflower florets, 1 cup potato, peeled and cubed, 1 cup sliced mushrooms, 1 cup vegetable stock (or vegetable extract), 2 tsp tomato paste, 2 minced cloves garlic, 2 tsp curry powder, ½ tsp ginger, 2 tsp garam masala, 1 chopped onion, 2 ribs celery sliced, 1 sweet apple chopped, ½ cup golden raisins. For Raita: 1 cup low-fat plain yogurt, fresh mint leaves.Method: Coat a large saucepan with cooking spray and fry garlic, onion, celery, apple over medium heat for 3-4 minutes. Add the curry powder, ginger and garam masala. Add the drained chick peas to the saucepan with the remaining ingredients. Bring to the boil, reduce heat, cover and simmer for about 35 minutes. Raita: Chop mint leaves and add to yogurt. Serve with the curry and brown rice.

TOFU AND POTATO HASH
Ingredients
:1 onion thinly sliced, 1 diced carrot, ½ cup halved green beans, 2 medium potatoes peeled and diced, 1 tbsp all purpose flour, ¾ cup vegetable stock, 4 ounces diced tofu, salt and pepper.Method: Coat skillet with non-fat cooking spray and add the onion, carrot, green beans and potatoes and cook over low heat for about 6 minutes until the vegetables begin to brown. Add the flour and cook for 1 minute stirring continuously. Gradually add the stock and continue stirring. Reduce heat and leave to simmer for about 15 minutes until potatoes are tender. Add the tofu, salt and pepper and cook for 5 minutes. Serve with extra vegetables.

TOFU AND VEGETABLE KEBABS
Ingredients
: 6 ounces of tofu, dried and cut into chunks, 1 small red and 1 yellow bell pepper de-seeded and cut into chunks, 1 zucchini cut into bite-sized chunks, 4 button mushrooms. For Marinade: grated zest and juice of 1 lime, 1 clove minced garlic, 1 tsp olive oil, 1 tsp chopped cilantro.Method: Combine lime zest and juice, garlic, oil and cilantro in a shallow dish. Add the drained tofu chunks and toss to coat. Leave for at least 20 minutes. Remove from liquid and thread, alternating with vegetables on to 4 skewers. Cook, turning frequently under preheated broiler for about 8 minutes, basting with marinade. Serve kebabs on a bed of rice with a large green salad.

LENTIL AND VEGETABLE HOTPOT
Ingredients
: ½ cup green lentils, 1 chopped onion, 2 cloves minced garlic, 2 ribs celery chopped, 1 carrot diced, 1 medium potato diced, 2 zucchini sliced, ½ cup vegetable stock, juice of 1 lemon, salt and pepper.Method: Wash and drain lentils and half cook in 2 cups boiling water for about 20 minutes. Coat large pan with non-stick spray and cook onion, garlic and celery for 5 minutes. Add lentils, with their liquid, the potato, zucchini, carrot and mix well. Simmer for about 20 minutes until the vegetables are cooked. Add salt, pepper and lemon juice. Serve with 2 large helpings of vegetables.

HOW OVERWEIGHT ARE YOU?
One 420g can of baked beans weighs just under 1 pound, so it’s a perfect device for measuring weight.
Example: Suppose you are 30 pounds overweight. This is roughly the weight of 30 cans of beans. So if you don’t think that being 30 pounds overweight is worth worrying about, get hold of 30 cans of beans, divide them into two bags and see what it feels like to lift them! – Please be careful when lifting!!

RED BEAN STEW
Ingredients
: 7 ounce can red kidney beans, 1 chopped onion, 1 clove minced garlic, 1 medium zucchini cut into chunks, 1 small red bell pepper chopped, 7 ounce can chopped tomatoes, 2 tsp tomato paste, 1 cup vegetable stock, salt and pepper, ½ tsp each paprika and dried basil.Method: Spray pan with non-fat cooking spray and cook the onion and garlic for 3 minutes. Add the zucchini and cook for 3 minutes. Add the pepper and mix well. Add the beans with their liquid, tomatoes with their juice, tomato paste and stock. Mix well and add salt, pepper, paprika and basil. Bring to the boil, reduce heat, cover and simmer gently for about 20 minutes. Add more water if getting too dry. Serve on bed of brown rice & large salad.

CHEESY CHICK PEAS (GARBANZO BEANS)
Ingredients
: 7 ounce can chick peas (garbanzo beans), 1 chopped onion, 7 ounce can chopped tomatoes, 2 cup frozen spinach, ½ tsp paprika, ½ tsp dried cumin, ½ cup grated low-fat cheese, salt and pepper, 2 tbsp plain non-fat yogurt for serving.Method: Drain chick peas and reserve liquid. Put half the chick peas with 3 tbsp of liquid in a bowl and mash with a fork. Coat pan with non-stick cooking spray and cook onion for 3 minutes. Add whole chick peas and stir over heat for 3 minutes. Stir in defrosted spinach, tomatoes with their juice, mashed chick peas, salt and pepper. Simmer for about 5 minutes, stirring occasionally. Remove from heat, add grated cheese and serve on bed of rice topped with yogurt.

TSP – TEXTURED SOYA PROTEIN
TSP is a great replacement for meat in many dishes. It is available in ground/ minced form or in chunks. It is purchased dried. The ground /minced version is hydrated in a few minutes and the chunks in about 25 minutes. Adding a little veg extract or yeast extract to the water gives extra goodness to dishes.

TO HYDRATE MINCED TSP (Per portion)
Ingredients
: ½ cup minced TSP, ¾ cup water, ½ tsp vegetable or yeast extract, 1 tsp vegetable oil.Method: Put all the ingredients in a small pan, bring to boiling and simmer for 2-3 minutes.

TO HYDRATE TSP CHUNKS (Per portion)
Ingredients
: ½ cup TSP chunks, 1 cup water, ½ tsp vegetable or yeast extract, 1 tsp vegetable oil.Method: Put all the ingredients in a small saucepan, bring to boiling and simmer for about 25 minutes until the water is absorbed and the mixture resembles chunks of steak.

TSP GOULASH
Ingredients
: 1 cup of dry TSP chunks, 1 large onion thickly sliced, 1 large carrots thickly sliced, 7 ounce can chopped tomatoes, 2 large potatoes peeled and cut into chunks, 1 tsp paprika, 1 tbsp tomato paste, 1 cup vegetable stock, 1 tsp dried thyme, salt and pepper to taste. For serving: 2 tbsp plain non-fat yogurt.Method: Hydrate the TSP as above. Coat a medium pan with non-fat cooking spray and cook onion for 3 minutes. Add hydrated TSP chunks and carrot and mix gently with onion over a low heat. Add paprika, tomatoes, tomato paste, stock, thyme, salt and pepper. Add the potato chunks and bring to boiling. Reduce heat and allow to simmer covered for about 15 minutes, or until the potatoes are cooked. Add extra water if necessary. Spoon into bowls and top with yogurt. Serve with 2 large helpings of vegetables.

TSP CURRY
Ingredients
: 1 cup of dry TSP chunks, 1 large onion chopped, 1 cup mushrooms chopped, 1 small red bell pepper chopped, 1 eating apple cored and chopped, 7 ounce can chopped tomatoes, ½ cup golden raisins, 1 tbsp curry powder (or to taste), 1 cup vegetable stock, 1 tbsp tomato paste.Method: Hydrate the TSP as above. Coat a medium pan with non-fat cooking spray and cook onion for 3 minutes. Add hydrated TSP chunks and sprinkle curry powder over. Cook for a few minutes then add the apple, tomatoes, mushrooms, pepper, raisins and stock. Stir in the tomato paste and simmer gently with the lid on for about 10 minutes or until the vegetables are cooked. Serve with rice and a large salad.

TSP COTTAGE PIE 
Ingredients
: 1 cup of dry TSP mince, 1 large onion finely chopped, 2 cloves minced garlic, 1 cup finely chopped mushrooms, 1 carrot diced, 1 zucchini diced, 1 red bell pepper diced, 1 cup vegetable stock, 1 tsp yeast extract, 1 tsp dried mixed herbs. For topping 2 large potatoes, ¼ cup grated low-fat cheese, 2 tbsp fat-free milk.Method: Hydrate the TSP mince as above. Coat pan with non-fat cooking spray and cook the onion and garlic for about 3 minutes. Stir in the TSP mince, mushrooms, carrot, zucchini pepper, yeast extract, herbs and stock. Bring to boiling, reduce heat and simmer for about 10 minutes. Meanwhile, peel and cook the potatoes, drain and mash with the milk. Add most of the cheese, saving a bit to sprinkle on top. Pour the TSP mixture into an oven-proof dish, cover with the potato and smooth over. Sprinkle the remaining cheese on top and cook under a hot broiler for about 3 minutes until golden brown. Serve with any 2 vegetables.

TSP BOLOGNESE
Ingredients
: 1cup dry TSP mince, 1 large onion, 2 cloves minced garlic, 1 small red and 1 small yellow bell pepper finely chopped, 7 ounce can chopped tomatoes, 1 tbsp tomato paste, 1 cup vegetable stock, ½ tsp each oregano and paprika.Method: Hydrate the TSP mince as above. Coat a non-stick pan with non-fat cooking spray and cook onion and garlic for about 3 minutes. Add all the other ingredients and bring to boiling. Reduce heat and simmer, stirring several times, for about 15 minutes, adding a little more liquid if necessary. Serve with pasta and a large green salad.

MAIN MEALS FOR 4 PEOPLE 

HUNGARIAN CASSEROLE
Ingredients
: 4 large potatoes peeled and cut into large chunks, 1 medium chopped onion, 1 green and 1 red bell pepper cut into chunks, 14 ounce can tomatoes, 1 cup vegetable stock, 2 tsp cardamon seeds, 2 tsp paprika, salt and pepper.Method: Coat a large non-stick pan with non-fat cooking spray and cook the potato chunks until they turn slightly brown. Add the onion and peppers and cook for a further 5 minutes. Add the tomatoes together with their juice, vegetable stock, cardamon seeds, paprika, salt and pepper. Simmer, uncovered for about 10 minutes, until the potatoes are cooked. Serve with 2 large helpings of any vegetables.

TORTILLA AND TOMATO PIE
Ingredients
: 2 onions chopped, 2 cloves minced garlic, 6 ripe tomatoes, peeled and chopped, 1 cup corn kernels, 1 green bell pepper chopped, 1 tbsp red wine vinegar, 1 tsp sugar, ½ tspchili powder, 1 cup low-fat grated cheese, 1 cup fat-free plain yogurt, 2 large tortillas broken into large pieces.Method: Coat pan with cooking spray, add onions and garlic and cook for 3 mins over a medium heat. Add the tomatoes, pepper, vinegar, sugar andchili. Cook, uncovered for about 6 mins until the liquid has evaporated. Stir in the corn and heat through. Arrange alternate layers of tortillas, tomato sauce and cheese in an ovenproof dish, finishing with a layer of cheese. Spread the yogurt on top, bake uncovered in a warm oven, 300º for 15 mins. Sprinkle with fresh herbs and serve with large mixed green salad..

PASTA VEGETABLE BAKE
Ingredients
: 1 large onion finely chopped, 2 cloves minced garlic, 2 medium zucchinis sliced, 2 cups sliced mushrooms, 14 ounce jar tomato pasta sauce (Bolognaise Sauce) 1 cup frozen peas, pepper, 1½ cups penne or pasta bows, 2 tbsp freshly grated Parmesan cheese.Method: Coat a large non-stick pan with non-fat spray. Add the onion and garlic and cook over low heat until soft. Add zucchinis and mushrooms and cook for 3 minutes. Add the sauce and peas and cook for another couple of minutes. Season with salt and pepper. Meanwhile cook the pasta in a pan of boiling water for about 10 minutes (do not overcook, pasta should be just tender). Drain and add to vegetable mixture. Put into an ovenproof dish, sprinkle with cheese and bake, uncovered in oven preheated to 300º for 25 minutes. Serve with a large salad or 2 large helpings of vegetables.

VEGETABLE COTTAGE PIE
Ingredients
: 1 pound potatoes peeled and cut into cubes, 3 tbsp fat-free milk, 3 cups of any cooked vegetables (carrots, peas, mushrooms, corn, cabbage), 14 ounce can reduced-sugar baked beans, 2 slices wholemeal bread cut into small cubes, 2 tsp yeast extract, 2 tbsp boiling water, salt and pepper, ½ cup grated low-fat cheese.Method: Cook the potatoes in boiling water. When soft, drain and mash with the milk. Mix the cooked vegetables with the bread and beans. Mix the yeast extract with the boiling water and add to the vegetable mixture. Turn mixture into an ovenproof casserole dish, top with the mashed potato and sprinkle with cheese. Bake in oven preheated to 420º for about 30 minutes. Serve with extra vegetables.

QUICHE WITH RICE CRUST
Ingredients
: Rice Crust: 1 cup brown rice, ½ cup grated low-fat cheese, 1 beaten egg white. Filling: 14 ounce can whole tomatoes drained, 2 cups thinly sliced mushrooms, 2 eggs plus 1 egg white lightly beaten, 2 tbsp fat-free milk, salt and pepper, 1 tbsp finely grated Parmesan cheese.Method: Cook the rice in boiling water for about 35 minutes, drain and allow to cool. When cool, place in a bowl and mix with the grated cheese and egg white. Spread the mixture over the base and sides of a 10 inch quiche dish and bake for 15 minutes in oven preheated to 400º. Reduce oven to 350º. Cut tomatoes in half and arrange on pie crust, and sprinkle mushrooms evenly over. Beat eggs, egg white and milk together and pour over tart. Bake for about 1 hour or until filling it sets. Serve with any 2 vegetables.

POTATO AND SPINACH CASSEROLE
Ingredients
: 4 large potatoes peeled and cut into chunks, 3 tbsp fat-free milk, 4 cups shredded spinach, 1 small chopped onion, salt and pepper, ½ cup grated low-fat cheese, 1 tbsp sesame seeds.Method: Cook potatoes until tender, drain and mash with milk. Cook spinach for about 5 minutes until soft. Drain. Combine spinach, potato, onion, salt and pepper. Put into ovenproof casserole. Sprinkle the cheese and seeds on top and cook in oven preheated 400º for 30 mins. Serve with mixed bean salad.

STUFFED PEPPERS
Ingredients
: 6 medium bell peppers (use a mix of red, green and yellow), 1½ cups cooked long-grain brown rice, 2 cloves minced garlic, 1 medium carrot diced, 1 medium zucchini diced, 1 cup mushrooms diced, 1 cup corn kernels, 1 cup pineapple pieces, 2 tbsp soy sauce, 2 tbsp lemon juice, 2 tbsp grated Parmesan cheese.Method: Cut peppers in half and remove seeds. Put into a pan of boiling water and cook for 2 minutes. Drain and rinse under cold water. Set aside. To make stuffing, heat soy sauce and lemon juice in a non-stick pan, add garlic and cook for 1 minute. Add the carrot, zucchini and mushrooms and cook for 3 minutes. Add the rice, corn and pineapple to the pan, mix well and heat through. Place halved peppers on a non-stick flat ovenproof dish and spoon the mixture into the peppers, sprinkle with cheese and non-fat cooking spray. Bake in moderate oven 350º for 25 minutes. Serve with a large mixed green salad.

QUICK VEGETABLE AND PASTA BAKE
Ingredients
: 14 ounce can tomatoes, 1 chopped onion, 2 chopped zucchini, 2 cups sliced mushrooms, 1 yellow bell pepper chopped, 1 cup frozen peas, 1 tsp dried oregano, 2 cups cooked pasta spirals, 1 cup fresh wholemeal breadcrumbs mixed with 2 tbsp grated low-fat cheese.Method: Coat a large pan with non-fat cooking spray and cook the onion for 3 minutes. Add the zucchini, mushrooms, pepper and peas and cook for 10 minutes. Add the tomatoes and oregano and cook for a further 5 minutes. Remove from heat and stir in cook pasta. Put into an ovenproof dish, top with the breadcrumbs and cheese mixture and bake in a hot oven 400º for about 10 minutes. Serve with 2 large portions of vegetables.

CRUNCHY TOPPED SPINACH with POACHED EGG
Ingredients
: 2 pound fresh or frozen spinach, non-fat cooking spray, 1 chopped onion, ½ tsp ground nutmeg, ¾ cup non-fat plain yogurt, 2 cups wholemeal breadcrumbs, ½ cup chopped mixed nuts, 4 eggs.Method: If spinach is not already cooked, then wash and cook in a covered pan without adding water for about 5 minutes and drain well. Cook onion in non-stick skillet using non-fat spray for about 3 minutes. Add the spinach to the pan, add salt, pepper and nutmeg and cook for 5 minutes. Stir in the yogurt (do not allow to boil). Put into a non-stick ovenproof casserole dish and top with breadcrumbs mixed with the nuts. Bake in preheated oven 190º for about 20 minutes. Divide into 4 and serve each portion with a poached egg on top. Serve with a baked potato and any 2 vegetables.

TASTY VEGETABLE CASSEROLE
Ingredients
: 2 medium potatoes and 1 medium parsnip peeled and cut into small pieces, 1 medium pumpkin peeled and cut into larger pieces, 1 tbsp cornstarch, 1½ cups fat-free milk, ½ tsp ground nutmeg, salt and pepper. For Topping: 1 cup fresh wholemeal breadcrumbs, ½ cup roasted cashew nuts, roughly chopped, non-fat cooking spray.Method: Put the potatoes, parsnip and pumpkin pieces into a pan of boiling water and cook quickly for about 8 minutes. Drain and put into a large ovenproof dish. Heat the milk and thicken with the cornstarch. Allow to boil for a couple of minutes then add the nutmeg, salt and pepper. Pour sauce over the vegetables. Mix the breadcrumbs and nuts together and sprinkle over the sauce. Spray with non-fat cooking spray and bake in a moderate oven 350º for about 30 minutes. Serve with a baked potato.

NUTTY LOAF
Ingredients
: 6 ounces cooked long-grain brown rice, 1 chopped onion, 1 small eggplant diced, 1 large zucchini sliced, ½ cup pine kernels, 2 large tomatoes chopped, ½ cup mixed chopped nuts, 2 tsp ground cinnamon.Method: Coat a large saucepan with non-fat cooking spray and cook onion until soft. Add eggplant, zucchini and pine kernels and cook for 10 minutes. Remove from heat and mix in remaining ingredients including the cooked rice. Add salt and pepper. Put the mixture in a lightly oiled loaf tin, press down firmly and bake for 50 minutes in oven pre-heated to 350º. Serve with any 2 vegetables.

MUSHROOM LASAGNA
Ingredients
: 1 chopped onion, 2 cloves minced garlic, ½ tsp thyme, 4 cups sliced mushrooms, 2 tbsp cornstarch, 1 cup non-fat milk, 1 cup plain yogurt, 2 cups broccoli florets, 1 large diced carrot, 1 tbsp pine kernels, 2 tsp cornstarch, 2 tbsp grated Parmesan cheese, 9 pieces whole-wheat easy-cooklasagna. Method: Coat non-stick pan with non-fat cooking spray and cook onion and garlic for 5 minutes. Add the thyme and mushrooms and cook gently for 5 minutes. Dissolve cornstarch in a tbsp of milk. Pour remaining milk over mushroom mixture and heat through. Stir in cornstarch and cook, stirring all the time, for 5 minutes until thickened. Remove pan from heat and stir in half the yogurt, salt and pepper. Steam broccoli and carrots until soft then mix with pine kernels and add salt and pepper. Place a layer of the mushroom sauce in the bottom of a lightly oiledlasagna dish, cover with a layer of lasagna, then the broccoli mixture then the mushroom sauce. Repeat the layers ending withlasagna. Mix 2 tsp cornstarch with remaining yogurt and pour over lasagna. Sprinkle the top with Parmesan. Bake in oven pre-heated to 350º for 25-30 minutes. Serve with a large mixed green salad.

STUFFED VEGETABLES
Ingredients
: 4 large beefsteak tomatoes, 4 medium zucchini, 2 yellow bell peppers, salt and pepper. For Filling: 1¼ cups cracked wheat, ¼ cucumber finely chopped , 1 medium onion finely chopped, 2 tbsp lemon juice, 2 tbsp fresh cilantro chopped, 2 tbsp fresh mint chopped, 1 tsp olive oil, 2 tsp cumin seeds.Method: Prepare the vegetables for filling by cutting off the tops of the tomatoes and reserve. Spoon our the tomato pulp into a bowl. Trim the zucchini and cut lengthways down each one removing thecenter piece and finely chop. Add the chopped zucchini to the tomato pulp. Cut the bell peppers in half and remove the insides. To make filling: Soak the wheat in water for about 30 mins. Remove from water and squeeze well. Add wheat to remaining ingredients and stuff the filling into the prepared vegetables. Put tops on tomatoes and cook in oven preheated to 400º for about 25 minutes. Serve with a baked potato and extra vegetables.

SWEETCORN AND WALNUT HOTPOT
Ingredients
: 1 onion finely chopped, 4 sticks sliced celery, 2 tsp grated horseradish, 1 tbsp paprika. 1 pound frozen sweetcorn kernels, 1 cup chopped walnuts, 2 tbsp chopped parsley, 1 cup vegetable stock, 2 cups thinly sliced red cabbage, salt and ground pepper.Method: Coat a large saucepan with non-fat cooking spray and cook onion for 2-3 minutes. Add celery, horseradish and paprika and cook for 3 minutes. Stir in sweetcorn, walnuts, parsley and stock. Cover & simmer for 10 minutes. Add cabbage and cook for 15 mins. Serve with baked potatoes and fat-free plain yogurt.

SPICY BEAN GOULASH
Ingredients
: 14 ounce can kidney beans, 1 tsp olive oil, 1 chopped onion, 1 clove minced garlic, 1 small redchili thinly sliced, 3 red bell peppers sliced, 3 cups sliced mushrooms, 1 large potato diced, 3 tsp paprika, 1 tsp thyme, 2 tbsp tomato paste.Method: Heat the oil in a large saucepan and fry onion until soft. Add garlic,chili, peppers and mushrooms and cook for 5 minutes. Cover and continue cooking for 20 minutes. Add drained beans, potato, paprika, thyme and tomato paste and simmer for 30 minutes adding a little water if necessary. Serve with brown rice or noodles.

CHICK PEA(GARBANZ0)GOULASH
Ingredients
: 2 minced cloves garlic, 1 finely chopped onion, 2 cups sliced mushrooms,14 ounce can tomatoes, 14 ounce can garbanzos drained, 2 tbsp tomato paste, salt and pepper, 1 tbsp paprika, ½ tsp ground cumin, ½ tsp ground cilantro.Method: Coat a large pan with non-fat cooking spray and cook the onion, garlic and mushrooms about 3 minutes. Add all remaining ingredients, cover and simmer for 10 minutes. Remove lid and continue to cook for another 5 minutes. Serve with a tbsp of non-fat plain yogurt on top, with crusty bread and a mixed leaf salad.

SPICY CHICKPEA (GARBANZ0) AND VEGETABLE HOTPOT
Ingredients
: 2 x 14 ounce cans chickpeas (garbanzo) drained and rinsed, 1 large onion chopped, 2 cloves minced garlic, 3 tsp ground cumin, ½ tspchili powder, ½ tsp ground cilantro, 14 ounce can chopped tomatoes, 1½ cups vegetable stock, 1 medium pumpkin cut into large cubes, 1 cup fresh or frozen green beans, 2 cups chopped mushrooms, 2 tbsp tomato paste, 1 tsp oregano.Method: Coat a non-stick pan with fat-free cooking spray; cook onions & garlic for 3 mins. Add the cumin,chili powder and cilantro; cook for 1 minute. Add the chickpeas, tomatoes with their juice and vegetable stock. Bring to boil, lower heat and simmer, covered for about 15 mins. Add pumpkin, beans, mushrooms, tomato paste and oregano. Mix well and continue to simmer, covered for another 15 minutes. Serve with rice. 

TOFU STIR-FRY WITH SWEET AND SOUR SAUCE
Ingredients
: 2 large sliced carrots, 1 large sliced zucchini, 6 sticks sliced celery, 6 sliced spring onions, 12 ounces firm tofu, 2 tsp vegetable oil, 1 large jar non-fat Sweet and Sour Sauce.Method: Mix together all the thinly sliced vegetables. Heat oil in large pan and stir-fry vegetables for 3-4 minutes over high heat. Add the sliced tofu and cook for a further 2 minutes. Heat the sauce, pour over the tofu and vegetables and serve immediately with rice or noodles.

BEANSPROUT AND SESAME STIR-FRY
Ingredients
: For sauce: 3 tbsp tahini, 2 tbsp water, 1 tbsp soy sauce. 2 tbsp apple juice, 1 tsp red wine vinegar, 2 tbsp chopped fresh coriander. Mix all ingredients and leave for 1 hour. Stir-fry: 1 tsp sesame oil, 4 cups bean-sprouts rinsed, 4 cups sliced mushrooms, 1 cauliflower divided into florets, 1 red pepper thinly sliced, 1 clove minced garlic.Method: Heat oil in large pan or wok and stir-fry vegetables over high heat for 3-4 minutes. Pour sauce over the vegetables and serve immediately with rice or noodles.

CHAR-GRILLED VEGETABLE KEBABS
Ingredients
: 3 chopped peppers, 1 large zucchini halved lengthways and cut into chunks, 2 medium eggplant cut into bite-sized pieces, 2 medium red onions each cut into 8 pieces, 2 tbsp lime juice, 2 tsp olive oil, 2 cloves minced garlic, 1 tsp dried rosemary, salt and pepper.Method: Place the chopped vegetables in a bowl. In another bowl, whisk together the lime juice, olive oil, garlic, rosemary, salt and pepper and pour over the vegetables to coat. Thread the vegetables on to 8 skewers and cook under preheated broiler for about 8 minutes, turning frequently. Serve on a bed of rice. 

SPICY BLACK EYE BEANS
Ingredients
: 2 x 14 oz cans black eye beans, 2 medium onions chopped, 1 tbsp clear honey, 2 tbsp molasses, 4 tbsp soy sauce, 1 tsp dry mustard powder, 4 tbsp tomato paste, 2 cups vegetable stock, ½ tsp each rosemary and thyme, 1 small orange, 2 red bell peppers diced, 1 tbsp cornstarch, pepper.Method: Drain beans and put into ovenproof casserole dish. Coat skillet with non-fat cooking spray and cook onion for 3-4 minutes. Stir in honey, molasses, soy sauce, mustard, tomato paste and stock. Bring to the boil and pour over the beans. Add the herbs together with the grated orange zest and lots of pepper. Cover and bake in preheated oven 300º for 30 mins. Remove from oven. Squeeze orange and use the juice to blend with the cornstarch and add to beans together with the peppers. Cover and cook for a further 30 minutes. Serve with brown rice or a dinner roll.

TEX MEX CHILI BEANS
Ingredients
: 2 small red chilies finely chopped, 1 onion finely chopped, 2 cloves minced garlic, 1 tbsp mustard seeds, 1 green bell pepper thinly sliced, 2×14 ounce cans red kidney beans including water, 14 ounce can chopped tomatoes, ½ cup tomato salsa, 1 tsp soft brown sugar.Method: Coat a non-stick pan with non-fat cooking spray and cook the garlic,chilies, mustard seeds and onion for 3 minutes. Add the pepper, beans, tomatoes with their juice, salsa and sugar. Bring to boiling, reduce heat and simmer, uncovered for about 15 minutes. Serve with brown rice or a dinner roll.

LINGUINE 
Ingredients
: 1 large sliced bell pepper, 2 cloves minced garlic, 2 x 14 ounce cans chopped tomatoes, ½ cup water, 2 medium zucchinis chopped, 4 tbsp black olives sliced, 2 tbsp fresh oregano (or 1 tsp dried), salt & pepper, 12 ounces linguine, 2 tbsp freshly grated Parmesan cheese for serving.Method: Coat a non-stick pan with non-fat cooking spray. Add the garlic; cook for 1 minute. Add the peppers, canned tomatoes with their juice, water, zucchini and olives. Cook over medium heat for 20 minutes, stirring several times. Add oregano, salt & pepper and mix well. Meanwhile, cook the linguine as directed on packet. Drain and serve topped with sauce and a sprinkle of Parmesan. Serve with a large salad.

CHICKPEA CURRY
Ingredients
: 2 thinly sliced onions, 4 cloves minced garlic, 1 tsp each ofchili powder, salt, turmeric, cumin, paprika, garam masala, 2 x14 ounce cans chickpeas, 14 ounce can chopped tomatoes.Method: Coat non-stick pan with non-fat cooking spray and add the onion and garlic. Cook for 3-4 minutes until onion is soft. Add all spices except the garam masala and stir over medium heat for 1 minute. Add the chickpeas & tomatoes plus juice and stir well. Cook, covered over a low heat for about 20 mins, stirring occasionally. Stir in garam masala and cook for extra 10 mins. Serve with rice and non-fat plain yogurt.

COCONUT VEGETABLE CURRY
Ingredients
: 1 large eggplant cut into cubes, 1 finely chopped onion, ½ tsp salt, 2 cloves minced garlic, 1 fresh greenchili, finely chopped, ½ tsp ground ginger, 2 tsp garam masala, 1 tsp turmeric, 1 tbsp tomato paste, 3 cups vegetable stock, 2 cups peeled and diced potato, 2 cups broccoli florets, 1 cup peas, ¾ cup low-fat coconut milk, salt and pepper.Method: Layer the eggplant cubes in a strainer and sprinkle each layer with salt. Leave for 30 minutes. Coat the base of a large saucepan with cooking spray and cook the garlic and spices over a low heat. Stir in the tomato paste, stock, lemon juice, potatoes and broccoli. Bring to the boil, cover and simmer for 15 minutes. Stir in the eggplant,chili, peas and coconut milk. Add salt and pepper to taste. Continue to simmer, uncovered for about 10 minutes. Serve with rice and non-fat plain yogurt.

VEGETABLE CURRY
Ingredients
: 2 onions chopped, 4 tbsp low-fat mild curry paste, 14 ounce can chopped tomatoes, 1 cup fat-free plain yogurt, 2 thinly sliced carrots, 2 baby eggplant sliced, 1 cup broccoli florets, 2 sliced zucchini, 2 cups button mushrooms halved, 7 ounce can baby corn drained, 1 cup frozen peas.Method: Coat a non-stick pan with cooking spray. Add onions and cook for 3 minutes. Add the curry paste and stir for 1 minute. Add the tomatoes and the carrots. Bring to the boil, reduce heat and simmer, uncovered for 5 minutes. Add the cauliflower and eggplant and simmer for a further 5 minutes. Add the remaining ingredients and continue to simmer for about 10 minutes. Remove from heat, stir in the yogurt and serve immediately. Serve with rice and non-fat plain yogurt.

VEGETABLE PILAF
Ingredients
:1 medium onion sliced, 2 cloves minced garlic, 2 tsp cumin, 2 tsp paprika, ¼ tsp cinnamon, 1½ cups long grain rice, 1 cup vegetable stock, 1 cup white wine, (or use 2 cups of vegetable stock) 2 large tomatoes, peeled and chopped, 2 cups sliced mushrooms, 2 cups sliced zucchini, 1 cup broccoli cut into small florets.Method: Coat a large heavy bottomed pan with non-fat cooking spray.. Add onion and cook for 5 minutes over medium heat. Add garlic and spices and cook for 1 minute. Add rice and stir well to combine with spices and onion. Add stock, wine, tomatoes and mushrooms and bring to boiling. Reduce heat to low, cover and simmer for 15 minutes. Add zucchini and broccoli to pan, replace lid, cook for 5 minutes. Serve immediately with extra vegetables.

RISOTTO
Ingredients: 1 chopped onion, ½ cup chopped carrot, ½ cup chopped celery, 1 cup frozen peas, 1 cup sliced mushrooms, 1 cup brown long grain rice, 2½ cups vegetable stock, 1 tspchili sauce, 1 tbsp tomato paste, 1 tsp dried mixed herbs, 2 cups beans-sprouts, 7 ounce can corn, 7 ounce can chick peas, 2 tbsp pumpkin seeds.Method: Coat large skillet with non-fat cooking spray and cook onion for 3 minutes. Add the carrots, celery, peas, mushrooms and rice and cook for 2 minutes. Add the stock,chili sauce, tomato paste and herbs and bring to the boil. Cover and simmer for 30 minutes. Add the bean-sprouts, corn, chick peas and seeds and heat through for 5 minutes.

HOT BULGUR
Ingredients
: 1 tbsp vegetable oil, 1 large chopped onion, 1 cup bulgur wheat, 2 ribs celery thinly sliced, 1 small red bell pepper diced, 1 tspchili powder ½ tsp ground cumin, 2½ cups vegetable stock, salt and pepper. To serve: ½ cup fat-free plain yogurt, ½ cup sliced onion, 1 cup sliced tomato, taco sauce.Method: Heat oil in large pan. Add onion and bulgur and cook, stirring frequently for 6-7 minutes. Add the celery, bell pepper,chili powder and cumin and cook for a few minutes. Add stock and bring to the boil. Reduce heat, cover and simmer until all the liquid has been absorbed (about 20 minutes). Add salt and pepper. Serve with the yogurt, onion, tomato and taco sauce. 

LENTIL AND CHICK PEA (GARBANZO) BURGERS
Ingredients
: 1 cup red lentils, 2 thinly sliced onions, 1 tbsp curry powder, 14 ounce can chickpeas (garbanzo) drained, 1 tbsp freshly grated ginger, 1 egg, 3 tbsp fresh chopped parsley, 2 cups wholemeal breadcrumbs, 1 tbsp flour, for coating.Method: Cook the lentils, uncovered, in a pan of boiling water for about 12 minutes and drain well. Coat a non-stick pan with non-fat cooking spray and cook the onions until tender. Add the curry powder and cook for 1 min. Place the chickpeas (garbanzo), half the lentils, ginger, egg and onion mix in a food processor. Process until smooth. Stir in the remaining lentils, parsley and breadcrumbs, mix well. Divide into 8 portions and flatten into burgers. Coat lightly with flour. (If mixture is hard to handle, leave in refrigerator for 20 minutes then divide intoburgers). Coat a non-stick pan with fat-free cooking spray and cook for 3-4 minutes on each side. Serve with salad and salsa.

QUICKTIP No 16 – COUNTING CALORIES IS NOT ENOUGH

Counting calories is not enough. Why not? Because calorie-counting only helps us to lose weight – it doesn’t help us to stay healthy. You can count all the calories you like, but it won’t ensure you eat a balanced diet or develop long term healthy eating habits. That’s why the Anne Collins Diet talks about fat, instead of calories, and includes information about food, cooking & shopping. It’s designed to help you to lose weight and stay healthy.

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The Anne Collins Diet
The easy weight loss plan for hopeless slimmers
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