Tag Archives: meat free meals

Vegetarian Moussaka and going meat free for a week.

This week we went Vegetarian for National Vegetarian Week. As a family we always have at least 3 meat free meals a week, so this was a good chance to unleash some new recipe ideas. To be honest I don’t think the family really noticed the lack of meat, though they would do if carried this on for a few weeks. I love vegetarian meals and would probably be one if I wasn’t cooking for the whole family. Eating more plant based meals is better for the environment, a more sustainable way of eating and has some fabulous health benefits too.

Our week of vegetarian meals:

Vegetarian Moussaka, Leek and Stilton Risotto, Courgette and Lentil Lasagne, Vegetable egg Stir fry rice, Quorn Bolognaise and Roasted Veggie Pasta.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

The moussaka is something I’d seen a variation on in a gluten free recipe book that I’ve had hanging around for ages. I used soya milk to make it lactose free for my boy – omit the cheese to make it dairy free. A few adaptations made this a super simple meal that is going to stay on our meal list.

 

Vegetarian Moussaka
Serves 4
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Prep Time
30 min
Cook Time
30 min
Prep Time
30 min
Cook Time
30 min
494 calories
81 g
19 g
12 g
15 g
4 g
509 g
124 g
13 g
0 g
7 g
Nutrition Facts
Serving Size
509g
Servings
4
Amount Per Serving
Calories 494
Calories from Fat 108
% Daily Value *
Total Fat 12g
19%
Saturated Fat 4g
21%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 19mg
6%
Sodium 124mg
5%
Total Carbohydrates 81g
27%
Dietary Fiber 7g
29%
Sugars 13g
Protein 15g
Vitamin A
30%
Vitamin C
35%
Calcium
24%
Iron
10%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 tsp olive oil
  2. 1 large aubergine
  3. 2 cloves garlic, crushed
  4. 1 medium onion, chopped
  5. 2 tbsp white wine
  6. 150g mushrooms, chopped
  7. 1 x 400g tin chopped tomatoes
  8. 1 tbsp tomato puree
  9. 1 tbsp chopped chives
  10. 1 tsp paprika
  11. 1 1/2 cups of uncooked rice
Sauce
  1. 1 tbsp rapeseed oil
  2. 1 tbsp cornflour
  3. 400ml soya milk
  4. 40g grated cheese
Instructions
  1. Slice the aubergine, onion and garlic.
  2. Saute onion and garlic in the olive oil on a medium heat.
  3. Add 2 tbsp white wine and the mushrooms, cook for a few minutes to soften.
  4. Add the chopped tomatoes, puree, chives, paprika and rice.
  5. Stir and simmer for 10 minutes whilst you make the sauce.
  6. Heat the oil, add cornflour and turn the heat low.
  7. Add 1/3 soya milk and stir well, add the rest of the milk and increase the heat to medium, carry on stirring as the sauce thickens.
  8. Layer the rice mix with the aubergine, then the rice and the aubergine.
  9. Top with the sauce and sprinkle the cheese.
  10. Cook in the oven at Gas Mark 5 for 30 minutes.
beta
calories
494
fat
12g
protein
15g
carbs
81g
more
Dietitian UK http://www.dietitianuk.co.uk/

Aubergine Dhal, the slow cooker way.

Lots of people are working on reducing their meat consumption at present, it sounds easy but if you are doing it you need to replace that meat protein with some other protein sources. Some examples would be soya, tofu, all forms of bean from kidney to cannellini to black beans, eggs, cheese, quinoa and pulses including lentils.

Having Sri-Lankan blood I absolutely LOVE lentils. So here is one of my favourite ways to cook them – DHAL.

Dhal is legendary in my family. We’ve all grown up on it and a meal of curry and rice is not complete without it. It’s incredibly versatile, can be made with all types of lentils and pulses and you can add most veggies to it too. Also a great dish for weaning 🙂

I also have a love of aubergine (or eggplant), so here is my recipe combining the two, slow cooked for true laziness.

Dietitian UK: Aubergine and lentil Dhal
Dietitian UK: Aubergine and lentil Dhal
Aubergine Dhal
Serves 4
An easy dhal recipe using the amazing aubergine, low GI, high in protein and super healthy.
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Prep Time
10 min
Cook Time
5 hr
Prep Time
10 min
Cook Time
5 hr
62 calories
14 g
0 g
1 g
3 g
0 g
209 g
16 g
5 g
0 g
0 g
Nutrition Facts
Serving Size
209g
Servings
4
Amount Per Serving
Calories 62
Calories from Fat 5
% Daily Value *
Total Fat 1g
1%
Saturated Fat 0g
1%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 16mg
1%
Total Carbohydrates 14g
5%
Dietary Fiber 6g
25%
Sugars 5g
Protein 3g
Vitamin A
1%
Vitamin C
40%
Calcium
3%
Iron
5%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 mugs lentils
  2. 1 aubergine
  3. 3 cloves garlic
  4. 1 onion
  5. 1.5cm fresh ginger, grated
  6. 150g cauliflower chopped up finely
  7. 1tsp each of mustard seeds, turmeric, coriander, garam masala and cumin
Instructions
  1. Saute the onion in pan or crockpot with spices, then add ginger and garlic, plus all other ingredients. Stir well, add water so it's covered by about 1/2 inch and leave to cook on high for 5 hours. Check the fluid level and towards the end of cooking add 100ml milk. I cooked mine for most of the day, it smelt divine.
beta
calories
62
fat
1g
protein
3g
carbs
14g
more
Dietitian UK http://www.dietitianuk.co.uk/

 

Plant Based Protein

Blog post written for Slimsticks.com 

Eating a more plant based diet is becoming increasingly popular and the current research is suggesting it’s the way to go. If you don’t want to go the whole “hog” then why not have a few meat free days in your week?

 A plant based diet is thought to reduce the risk of several cancers including throat, stomach, colon, prostrate and oesophagus. For example eating too much red meat and processed meat increases your risk of colon cancer. Eating more fruit, vegetables, nuts and seeds leads to a diet lower in fat and calories so can help you lose weight or maintain a healthy weight. A plant based diet is also higher in fibre, antioxidants and phytochemicals, all of which can help prevent disease such as heart disease, type 2 diabetes and cancer.

 But eating a more vegetarian diet does mean you need to plan and be a bit organised. Plant based protein foods do not contain the full complement of amino acids which can leave you lacking in protein. Therefore it is important to ensure that you eat a range of different protein foods. Good choices include nuts, fish, seeds, beans, legumes, eggs, cheese, dairy, tofu, quinoa and soya. 

 

Beans:lentils

Top tips for plant based protein:

  • Add seeds to salads and stir fries.
  • Top cereals with slivered nuts.
  • Experiment with beans, add them to curries, chilli, casseroles and salads.
  • Lentils make a great thickened for soups.
  • Hummous and nut butters are great at lunchtimes.
  • Stock up the freezer with a range of protein sources so you don’t run short.
  • Try bean chilli instead of beef chilli or using quorn mince as a minced beef substitute.
  • Eggs are fast, fantastic and packed full of protein – omelettes, frittata’s, boiled, scrambled, poached are all healthy options.