Source:- Google.com.pk
Healthy Fruit and Vegetable Recipes:-
Our collection of recipes makes getting your daily servings of fruits and vegetables easy (and delicious)
Winter's Best Vegetable and Fruit Dishes
Just because some farmers’ markets are closed for winter doesn’t mean you have to close down your veggies at the dinner table. Since fresh vegetables and fruit are grossly underrepresented on restaurant menus, cooking them at home is a sure-fire way to eat enough of the good stuff. Unfortunately, in the winter months we often retreat from fresh produce, thinking it’s not as available or as tasty. Admittedly, a summer-ripe tomato is hard to beat, but done the right way, winter produce can be just as exciting.
In Carrot-Parsnip Soup with Parsnip Chips, winter root vegetables lend their complementary, slightly sweet flavors to a hearty bowl of soup. A topping of crunchy parsnip chips is an unexpected—and delicious—twist.
By cutting out meat you cut out a lot of the cholesterol, fat, as well as hormones and chemicals that animals get pumped with. The numbers don’t lie, and vegetarians have a lower risk of all forms of heart disease and stroke, as well as a longer longevity, all else being equal. That’s reason enough to start eating more healthy vegetarian meals like the ones we’re presenting here.
Lunch
A vegetarian lunch does a great job of holding you over until dinner, without weighing you down and giving you the afternoon sluggishness. Here are a group of lunch recipes that you can make somewhat quickly for a midday respite.
Photo: Feasting at Home
Collard Green Wraps with Roasted Yam – They walk you through this recipe step by step so that you can get the same picture-perfect wraps they ended up with. The collard greens will supply plenty of phytonutrients and minerals, and the yams are one of the most recommended carbs on diet plans across the country. The use of avocado gives you nice healthy fats, and keeps you fuller longer.
Beetroot Leaf and Yogurt Flatbreads – These flatbread sandwiches look interesting if nothing else, and they’re using a superfood that often gets overlooked, but should really be in the spotlight more: beets. They’re not using the pickled beets you find in a jar, but raw beetroot. Combining it with yogurt is a unique idea, and they look great once they’re all assembled and ready to eat.
Whole-wheat Wraps with Grilled Veggies, Feta & Hummus – Whole wheat wraps are a good start, and the grilling of the vegetables makes them taste far better than just about any other cooking method. The feta cheese adds a bit of tartness, but also has its own healthy benefits. The hummus is made from chickpeas, which help you feel full and satisfied all afternoon.They even manage to squeeze in zucchini and eggplant for good measure.
Spicy Lentil Wrap with Tahini Sauce – Both the lentils and bulgur form the bulk of this wrap, and are a perfect substitute for a meaty center. The tahini dipping sauce steals the show on this one. Wraps are just more fun when you dip them, and this sauce has flavor to spare. The red pepper flakes give it a bit of a kick to wake up your taste buds and keep you coming back for another bite.
Smashed Chickpea Greek Salad Sandwich – Whoever came up with the idea to put a Greek salad onto a sandwich was a genius. They’ve done well by adding chickpeas to it to give it some texture and adding bright and colorful tomatoes so it also looks great. The combination of olives, cucumber and spices means you’ll probably find yourself opting for this sandwich weekly.
Salads
When most meat eaters consider going vegetarian, they picture themselves eating salads and think it will be miserable. Here are a handful of salads that would make even the biggest carnivores reconsider, at least for one meal.
Low-calorie vegetable side dishes in 15 minutes or less.
Our healthy, low-calorie vegetable recipes, including green bean recipes, broccoli recipes, corn recipes and more, are quick additions to a healthy dinner. Pair one of these healthy side dishes with a lean protein or whole grain for a quick and easy fiber-packed dinner.
Miso-roasted aubergine steaks with sweet potato
Roast thick slices of aubergine with miso, garlic and ginger, then serve with chunky sweet potato wedges for a filling, vegetarian dinner
Ingredients
1 large aubergine (about 375g)
2 tbsp brown miso paste (we used Clearspring)
350g sweet potatoes, unpeeled and cut into chunky wedges
1 tbsp sunflower oil
thumb-sized piece ginger, grated
1 garlic clove, grated
pinch of pink Himalayan salt
8 spring onions, sliced diagonally
small pack parsley, leaves chopped
Method
Heat oven to 180C/160C fan/gas 4. Peel the aubergine with a potato peeler and roughly spread the miso paste all over it – the best way to do this is with the back of a spoon.
Put it in a roasting tin along with the sweet potato wedges. Pour 225ml boiling water into the base of the tin, then add the oil, ginger and garlic. Sprinkle a pinch of salt over the wedges and place in the oven.
After 30 mins, pour another 125ml boiling water into the base of the tin and roast for another 20 mins. Repeat, adding 50ml boiling water and the spring onions, and roast for 10 mins more. Check the aubergine is cooked by inserting a knife in the centre – if it is ready it will easily slide in and out, and the aubergine will be soft on the inside.
Sprinkle the chopped parsley over the potato wedges, slice the aubergine into 2cm thick ‘steaks’ and serve on top of the potatoes. If there is no sauce in the bottom of the tin, add 3 tbsp water to loosen up the miso, then pour the miso gravy over the aubergine steaks and sprinkle with cracked black pepper.
Indian sweet potato & dhal pies:-
Ingredients
650g sweet potatoes, peeled and cut into small chunks
1 onion, halved and thinly sliced
2 carrots, scrubbed, halved and sliced lengthways
15g ginger, finely grated
2 garlic cloves, finely grated
2 tsp oil
1 tbsp curry powder
1 vegetable stock cube
2 tbsp tomato purée
85g red lentils
good handful coriander, chopped, plus sprigs to serve
generous spoonful 0% fat Greek-style yogurt
broccoli, to serve (optional)
Method
Place the sweet potato in a pan of boiling water and cook for 15 mins, or until tender.
Meanwhile, heat the oil in a pan and fry the onion and carrot, for 2 minutes, then add the garlic and ginger and cook, stirring for 1 min more. Tip in the curry powder, stir round the pan then add 750ml of the boiling water with the stock cube, tomato purée and lentils. Cover the pan and boil for 20 mins until the vegetables are tender and the liquid has been absorbed. Stir in the chopped coriander.
When the sweet potatoes are cooked, drain and mash them with the yogurt and seasoning.
Spoon the lentil mix into one big or two individual dishes then top with the sweet potato mixture, scatter with the coriander and serve with broccoli, if you like.
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