Marsbartoastie
Well-Known Member
- Relationship to Diabetes
- Type 2
I typed these out for a friend. I find that if I jazz up my veg I can fill up on that and don't miss the usual high carb element of a meal. Anyhoo...these might prove useful:
ZESTY CARROTS
Finely slice or julienne your carrots and put them in a saucepan.
Add a little water (about 1cm), put a lid on and boil/steam through until they're cooked to your liking.
Drain the carrots.
While the pan is still hot add a small knob of butter (or a teaspoonful of olive oil).
Add the zest of about 1/4 orange
Add the juice of 1/2 an orange
Return the carrots to the pan and toss in the orangey stuff
Season with salt and pepper
Taste and add a teaspoonful of honey if you want to make them nice and sweet.
SOUTH INDIAN CARROT SALAD
Finely grate your carrots and put them in a bowl
Put 1 dessertspoonful of olive oil in a pan and heat until hot, but not smoking (about 1 minute)
Throw in a dessertspoonful of black mustard seeds
The seeds will pop if the oil is hot enough and this releases their flavour
Pour the oil/seeds over the grated carrots and toss to coat.
CHILLI CARROT SALAD
As above, but use dried chilli flakes instead of black mustard seeds.
CREAMY CAULIFLOWER (a fraction of the carbs of mashed potato and I like it more)
Roughly chop the white of the cauliflower and place in a saucepan (you can used the stalky bits too...just not the leaves).
Add a little water (perhaps about 1cm), put a lid on and boil/steam through until soft.
Drain thoroughly by tipping into a collander/seive and leaving on one side to allow the steam to evaporate.
Put the pan back on the hob to get rid of any residual moisture.
When the cauli is very well drained return it to the pan and mash using a hand blender
Add a nice dollop of any cream cheese (Boursin with garlic and herbs works wonderfully)
Season with salt and pepper.
BACONY SPROUTS
Put some frozen sprouts on to boil (instructions on bag)
Cut up a rasher of streaky into tiny pieces using scissors.
Fry the bacon without adding any fat.
When the sprouts are cooked drain them.
Add the sprouts to the pan containing the meagre bit of bacon/bacon fat and toss.
Season with salt and pepper.
Delish
ZESTY SPROUTS WITH TOASTED ALMONDS
Put some frozen sprouts on to boil
While the sprouts are cooking put some flaked almonds in a dry frying pan
Heat and move them around gently until evenly toasted then set aside
When the sprouts are cooked drain them
Return sprouts to saucepan, drizzle over some balsamic vinegar and top with almonds
LEMONY CABBAGE
Chop cabbage and place in a pan with about 1cm water.
Put a lid on and boil/steam until cooked.
Drain
Put the pan back on the hob and add a knob of butter/olive oil, the juice of 1/2 lemon + 1 tsp cinnamon
Return cabbage to pan and toss in lemony stuff.
Season with salt and pepper.
DELISH SPINACH
Finely chop a small onion and fry in a little butter/oil until pale translucent golden
Add a tsp of garlic+ginger paste (from a jar) and fry for another minute
Add spinach (frozen works extremely well)
Add very little water to bottom of pan, cover and boil/steam until cooked (this doesn't take very long)
When almost done remove the lid and allow excess water to evaporate
Season with salt and pepper
ROASTED MED VEG
Preheat oven to 200C (or 180C for a fan oven) or Gas Mark 6
Chop pepper, onion and courgette
Place in a plastic bag and add some whole little tomatoes
Add about a tablespoonful of olive oil, some dried mixed herbs, salt and pepper, chilli flakes...whatever you fancy.
Rattle veg around inside bag until evenly coated with oil/seasoning
Pour into a roasting dish and place in the oven.
Roast for c20 minutes and then move them around/turn them a bit
Roast for another c10 minutes and move them again to ensure that nothing catches
They may need another 5-10 minutes
ZESTY CARROTS
Finely slice or julienne your carrots and put them in a saucepan.
Add a little water (about 1cm), put a lid on and boil/steam through until they're cooked to your liking.
Drain the carrots.
While the pan is still hot add a small knob of butter (or a teaspoonful of olive oil).
Add the zest of about 1/4 orange
Add the juice of 1/2 an orange
Return the carrots to the pan and toss in the orangey stuff
Season with salt and pepper
Taste and add a teaspoonful of honey if you want to make them nice and sweet.
SOUTH INDIAN CARROT SALAD
Finely grate your carrots and put them in a bowl
Put 1 dessertspoonful of olive oil in a pan and heat until hot, but not smoking (about 1 minute)
Throw in a dessertspoonful of black mustard seeds
The seeds will pop if the oil is hot enough and this releases their flavour
Pour the oil/seeds over the grated carrots and toss to coat.
CHILLI CARROT SALAD
As above, but use dried chilli flakes instead of black mustard seeds.
CREAMY CAULIFLOWER (a fraction of the carbs of mashed potato and I like it more)
Roughly chop the white of the cauliflower and place in a saucepan (you can used the stalky bits too...just not the leaves).
Add a little water (perhaps about 1cm), put a lid on and boil/steam through until soft.
Drain thoroughly by tipping into a collander/seive and leaving on one side to allow the steam to evaporate.
Put the pan back on the hob to get rid of any residual moisture.
When the cauli is very well drained return it to the pan and mash using a hand blender
Add a nice dollop of any cream cheese (Boursin with garlic and herbs works wonderfully)
Season with salt and pepper.
BACONY SPROUTS
Put some frozen sprouts on to boil (instructions on bag)
Cut up a rasher of streaky into tiny pieces using scissors.
Fry the bacon without adding any fat.
When the sprouts are cooked drain them.
Add the sprouts to the pan containing the meagre bit of bacon/bacon fat and toss.
Season with salt and pepper.
Delish
ZESTY SPROUTS WITH TOASTED ALMONDS
Put some frozen sprouts on to boil
While the sprouts are cooking put some flaked almonds in a dry frying pan
Heat and move them around gently until evenly toasted then set aside
When the sprouts are cooked drain them
Return sprouts to saucepan, drizzle over some balsamic vinegar and top with almonds
LEMONY CABBAGE
Chop cabbage and place in a pan with about 1cm water.
Put a lid on and boil/steam until cooked.
Drain
Put the pan back on the hob and add a knob of butter/olive oil, the juice of 1/2 lemon + 1 tsp cinnamon
Return cabbage to pan and toss in lemony stuff.
Season with salt and pepper.
DELISH SPINACH
Finely chop a small onion and fry in a little butter/oil until pale translucent golden
Add a tsp of garlic+ginger paste (from a jar) and fry for another minute
Add spinach (frozen works extremely well)
Add very little water to bottom of pan, cover and boil/steam until cooked (this doesn't take very long)
When almost done remove the lid and allow excess water to evaporate
Season with salt and pepper
ROASTED MED VEG
Preheat oven to 200C (or 180C for a fan oven) or Gas Mark 6
Chop pepper, onion and courgette
Place in a plastic bag and add some whole little tomatoes
Add about a tablespoonful of olive oil, some dried mixed herbs, salt and pepper, chilli flakes...whatever you fancy.
Rattle veg around inside bag until evenly coated with oil/seasoning
Pour into a roasting dish and place in the oven.
Roast for c20 minutes and then move them around/turn them a bit
Roast for another c10 minutes and move them again to ensure that nothing catches
They may need another 5-10 minutes
