Beetroot and Orange Salad
I wanted something to serve with basic tinned tuna. Yes, I know it is better to eat fresh but I’d been out all day so this is my interpretation of a healthier “ready meal”.
1 small cooked beetroot
Ground black pepper
Peel and thinly slice orange and beetroot and arrange in a circular pattern on the plate. (I added the 2 tablespoons of tuna to the centre of the salad) Chop up chives or herbs of choice and sprinkle over the salad. Season with ground black pepper.
Prep time less than 10 mins!
Facts about Beetroot
According to Self Nutrition Data beetroot is
“Very low in Saturated Fat and Cholesterol. It is also a good source of Dietary Fiber, Vitamin C, Magnesium and Potassium, and a very good source of Folate and Manganese.”
But I also learn from the About.com Guide
“Beetroot has one of the highest sugar contents of any vegetable. Up to 10 per cent of beetroot is sugar, but it is released slowly into the body rather than the sudden rush that results from eating chocolate.”
Sounds good to me providing I practise portion control!
Here’s a quick an easy vegetable idea that doesn’t require much preparation and tastes good – Cauliflower Cheese without the Cheese!
First up, steam your cauliflower until slightly undercooked then mash it up. Whilst your cauliflower is cooking make some Healthy Béchamel Sauce using this recipe but substitute the herbs and spices for ones that you want to incorporate in your Cauliflower Cheese. I used some ground nutmeg and rosemary as well as dried garlic.
Once the cauliflower is steamed and the Healthy Béchamel Sauce ready, mix together, season to taste and then cook in the oven for 30 minutes.
I made this whilst I had the oven on for a chicken but I’ll reheat it tonight for my dinner. A healthy meal and a frugal way to make second use of the oven whilst it was already on.
Lentil Pate with avocado and bean salad
1 onion (finely chopped)
1 stick of celery (finely chopped)
3 garlic cloves (finely chopped)
1 tsp garam masala
½ tsp ground coriander
1½ pints (850ml) vegetable stock
6 oz (175gr) red lentils
1 egg (small)
soya or rice milk (I never used this as the mixture seemed to be wet enough)
2 tbsp mango chutney
(use another other type of chutney if you prefer)
2 tbsp chopped parsley
1 tbsp walnut oil (vegetable oil if not available)
1. Heat the oil in a large pan and add celery, onion and garlic. Cook for about 3 minutes.
2. Add the garam masala and ground coriander. Cook for a further 30 seconds.
3. Add the stock and lentils. Stir and bring mixture to the boil. Reduce heat and simmer for about 20 minutes until the lentils are soft.
4. Remove pan from heat and drain any excess moisture.
5. Put mixture in a food processor. Add dairy free milk (I never added milk), egg, mango chutney and parsley. If you want to skip using the food processor, just mix well with fork until mixture is smooth.
6. Grease and line the base of a 1 lb/450gr loaf tin. Add mixture and smooth to form an even surface (My loaf tin was too large)
My loaf tin was too large!
7. Cover and cook in a preheated oven 400F/200C/Gas mark 6 for 40-45 minutes or until firm to touch.
8. Leave paté in the tin to cool for 20 minutes and then transfer to a refrigerator to cool completely.
9. Turn the paté on to a serving plate
Keen to see the results I completely overlooked step number eight and tried to turn the paté onto the serving dish while it was still hot. Result, it all disintegrated as you can see from the photograph. I optimistically pressed the paté back into shape and hoped for the best.
While my first attempt would not win an award for appearance it did taste absolutely delicious. I feel the lentil paté makes an excellent starter served with gluten-free bread and mango chutney or even a light lunch served with avocado, bean and tuna salad as pictured above.
My husband certainly gave it the thumbs up so I will definitely be cooking this again. However, next time I will leave in the tin until cold as instructed!
I will also experiment replacing the garam masala with chili powder.
Does anyone have a simple recipe for a gluten-free loaf?