Every fast we try to provide new recipes to increase the variety in your diet with healthy dishes. The following were found on the internet and each source is noted.
Healthy Pasta Bake by Justine Pattison – A recipe found on the BBC
“A fuss-free and healthy pasta bake that you can make in one dish. It’s packed with the flavours and colours of Mediterranean vegetables and topped with pine nuts for crunch.
Ingredients (Bold text is the American English translation)
- 2 tbsp olive oil (use water during fast)
- 1 red onion, roughly chopped
- 1 yellow or red pepper, deseeded and cut into roughly 1.5cm/⅝ in chunks
- 1 courgette (zucchini) (approx. 225g/8 oz), quartered lengthways and cut into roughly 1.5cm/⅝ in chunks
- 1 small aubergine (eggplant) (approx. 250g/9oz), cut into roughly 1.5cm/⅝ in chunks
- 2 large garlic cloves, crushed
- 4 tbsp sun-dried tomato or red pepper pesto
- 400g (approx 14 oz) tin (can) chopped tomatoes
- 100g/3½oz wholewheat penne pasta
- 75g/2¾oz young spinach leaves, tough stalks removed
- 50g/1¾oz mature cheddar, grated (optional or use vegan “cheese”
- 2 tbsp pine nuts
- salt and freshly ground black pepper
- Preheat the oven to 200C/180 Fan/Gas 6.(approx 400 F)
- Heat the oil (or water) in a flameproof casserole. Add the onion, pepper, courgette and aubergine, season with a little salt and lots of pepper and fry over a medium heat for about 8 minutes, or until softened and lightly browned, stirring regularly. Add the garlic and cook for 1 minute, then stir in the pesto and cook for 1 minute more, stirring constantly.
- Tip the tomatoes into the casserole, then fill the tomato tin with water and pour into the pan. Add the pasta and bring to a simmer, stirring regularly. Cover with a lid, or if you prefer tip into a baking dish and cover with foil, and bake for 20 minutes.
- Take the casserole out of the oven and stir in the spinach, a handful at a time. Once all the spinach has been mixed in, sprinkle the cheese (optional) and pine nuts over the top. Return to the oven and cook, uncovered, for a further 10 minutes, until the pasta is tender.
If you don’t have wholewheat penne, use another shape, such as fusilli. You can also use traditional pasta, but the overall fibre content won’t be quite as high.
The red pesto adds lots of flavour; green basil pesto also works well.
Source: <Healthy Mediterranean – BBC Food>
Grain-Free Tabbouleh Salad (6 Ingredients!)
Fresh, flavorful, grain-free tabbouleh salad made with 6 ingredients, 10 minutes, and 1 bowl! The perfect salad or side dish for Mediterranean and Middle Eastern entrées.
Author Minimalist Baker
“The base is fresh, chopped parsley, red bell pepper, and red onion. I love eating parsley because it’s so healthy for you (hello, antioxidants) and great at detoxifying the body (especially when you throw in lemon!).
“I used to add grains to my salad, but it honestly takes too much time and I don’t feel that it was adding much in the way of texture or flavor. But feel free to add cooked, cooled quinoa, bulgur, or couscous!”
- 1 large bundle fresh parsley (~4-5 cups chopped // curly, not Italian // organic when possible)
- 1/3 cup red onion (diced)
- 1 large red bell pepper (diced // or substitute cherry tomatoes // organic when possible)
- 1 medium lemon, juiced (~3 Tbsp)
- 1-2 Tbsp extra virgin olive oil (optional if avoiding oil)
- 1 pinch each sea salt and black pepper
- 3 Tbsp hulled hemp seeds (optional)
- To a large mixing bowl, add parsley, onion, and bell pepper. Top with lemon juice, olive oil, salt, and pepper and toss to combine. Add hemp seeds at this time if desired (optional).
- Taste and adjust flavor as needed, adding more lemon juice for acidity, salt and pepper for overall flavor, or olive oil if too dry.
- Serve immediately as a side
Cauliflower Buffalo Wings With Vegan Ranch Dip
1 small head of cauliflower
3/4 cup all-purpose flour (use chickpea flour for a gluten-free version)
3/4 cup unsweetened almond or soy milk
1/4 cup water
2 teaspoons garlic powder
2 teaspoons paprika powder
1 cup panko bread crumbs
1 cup Frank’s Red Hot Buffalo Wings sauce (or any barbeque sauce)
1 tablespoon olive oil (optiona;)
For the vegan ranch dip:
1/2 cup vegan mayonnaise
1 teaspoon dried dill
1 teaspoon dried parsley
1. Carefully cut the cauliflower into bite-sized florets
2. In a large bowl, combine the all-purpose flour, the plant-based milk, the water, the garlic power, the paprika powder, the salt, and the black pepper. Stir until well combined.
3. Dip the florets into the batter, so they’re completely coated.
4. Roll them in the panko breadcrumbs. Omit this step for a gluten-free version. However, they’re way crispier with the panko breadcrumb coating.
5. Line a baking sheet with parchment paper and lay the cauliflower florets on the baking sheet. Don’t put them on top of each other. Bake for 25 minutes at 350 °F.
6. Combine Frank’s Red Hot Buffalo Wings sauce with a tablespoon of olive oil (optional) and pour it over the baked cauliflower wings. Evenly coat them from all sides by stirring them a few times.
7. Put the coated buffalo wings back on a baking sheet lined with parchment paper. Bake again for 20 minutes at 350 °F.
8. For the vegan ranch dip, combine the vegan mayonnaise with dried dill and parsley and stir until well combined. Serve the freshly baked vegan cauliflower wings with the vegan ranch and enjoy! Also sprinkle some chopped green onions and freshly chopped parsley on top if you want.
- It’s very important to use unsweetened plant-based milk. The recipe doesn’t work with sweetened milk even if it’s only lightly sweetened. You can still taste it!
- Add panko breadcrumbs to make the buffalo cauliflower bites extra crispy. They really do the trick! The cauliflower wings don’t get as crispy with regular breadcrumbs.
- Pay attention not to put the cauliflower wings on top of each other on the baking sheet. If you’re doubling the recipe, use two baking sheets.
- Each oven is a bit different so make sure to check the wings frequently towards the end of the baking time and adjust the time if needed. It’s okay if they have some brown patches, but you don’t want them to get burned!
- If you don’t like spicy food, this recipe is not for you! But you might want to try using BBQ sauce instead. They’re a lot less spicy!
Source: Cauliflower Buffalo Wings with Vegan Ranch Dip – Vegan Heaven (includes step by step photos)
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