It’s RECIPE FRYAY with another vegan recipe!
I’ve been trying to cut down my meat intake and include more vegetarian / vegan meals. I don’t intend to become a vegetarian, however I find this is a good way of increasing my vegetable consumption; it’s cheaper; quick and easy to prepare and delicious!
The main difference between this recipe and any other mushroom pasta's recipe is the addition the cavolo negro kale! It adds a lot to the flavor of the dish and it's definitely different from any other Kale. I totally recommend to try it.
Today on Recipe FriYay, I am sharing with you one of the quickest recipes. It only takes 10 min! It's perfect for those days when you have to put a quick meal at the table. This recipe is vegan, all the protein content is coming from beans and peas. The sweet potato gives a sweet flavour and the onion the crunchiness needed. The olive oil adds the Mediterranean touch!
You can use it as a main meal, eating a bigger portion or as a side dish as a nutritional upgrade of your standard potato salad.
You can add chopped boiled to enrich the flavour and the nutrition.
Mushroom and Pea Quinoa Risotto with Asparagus
Risotto is a traditional Italian rice dish made from a short-grained, starchy variety of rice called Arborio rice. The technique for making it is called the risotto method, which involves stirring small amounts of hot stock into the rice a little at a time, allowing the liquid to be absorbed slowly and during the whole process of cooking. For a perfect risotto, start by adding the rice to a non-sticky pan and let it get brown, stirring continuously. The Italians name this process “tostatura”.For a healthier twist add quinoa or barley, for example. These cereals are good sources of protein and fiber, and by adding these you can reduce the amount of risotto rice and increase the variety of food in your plate. They also add an interesting texture and flavor.
These recipe is a good source of:
This recipe is also a:
Ingredients (4 portions):
Suggestion: For the stock, prefer home-made stocks, they are usually healthier. You can use some celery, spring onions, carrots, bay leaves, salt and pepper to create a delicious stock.
If you are not a vegan, you can make chicken stock from previous juices and gelatin from left overs of roasted chicken. Just simply added some water and adjusted the seasoning by adding some salt, black pepper and bay leaves.
Gnocchi with mushroom sauce and spinach
Do you like to impress your other half or your friends with a delicous dish? This recipe could be the one! It's an italian inspired dish with nutritious ingredients and very easy to prepare. It only takes about 15 minutes to prepare...and voila! The final touch is sliced cherrie tomatoes and parmesan cheese.
Nutrition tip: This recipe contains calcium from the cream, vitamin D from the mushrooms and iron from the spinach. These are essential nutrients to keep your bones strong and healthy. Plus the vitamin D will help your body to absorb the calcium. It's a perfect combination.
Diet advice: If you are trying to lose weight, replace the single cream for cottage cheese. It's lower on calories and fat, rich in protein, and will still give a good flavour.
Ingredients (2 portions)
Roasted Vegetable & Lentil Lasagna
Vegetarian dishes can be so tasty and fulfilling. You don't need to be a vegetarian to eat vegetarian food. I'm not a vegetarian, but I love vegetarian and vegan food. It requires more thinking, if you are not used to cook vegetarian dishes. However the end result might surprise you! The majority of us eat more meat than we should. The British Dietetic Association recommends we should eat no more than 70g of red or processed meat a day! This is slightly smaller than the size of the palm of our hands. Including vegetarian meals in your diet have some advantages:
Nutritional tip: Beans, peas and lentils (which are all types of pulses) are good alternatives to meat because they’re naturally very low in fat, and they’re high in fibre, protein, vitamins and minerals.
Diet advice: Try to go vegetarian at least a day a week to cut down your red meat intake. Include different kind of pulses: beans, lentils, peas. Mixing at least two different kind of pulses and adding lots of vegetables will give you the amount of protein your body needs. You don't need to buy just fresh vegetables. It can be a waste, if you don't use it all. Frozen vegetables are also good and you can keep them for longer in the freezer and add to your dishes whenever you need them.
This week, I cooked a roasted vegetable & lentil lasagna. It was delicious! Roasting the vegetables enhanced the flavor and the lentils blended the filling together and also added extra flavor. I used red split lentils, they are very quick to cook and also perfect for soups or stews. I used lots of herbs, like rosemary and oregano - they are my favorites for roasts. I also used onion and garlic powder, however you can use fresh.
To cook this dish, you will need:
Ingredients (serves 6):
9 lasagna sheets
Some winter days deserve to be celebrated with a warm & healthy breakfast, all in one pan. There are many different ways of eating eggs, and this one is one of my favourite. It’s a very nutritious and filling meal, with good sources of high quality protein. Perfect start for a great day!
Diet advice: Eggs are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper. The yolk is source of cholesterol and healthy fats.
An egg contains around 77 calories, 6 grams of protein and 5 grams of healthy fats.
Ingredients (serves 4)
1. Wash and chop all the vegetables
2. Put olive oil on a pan and add all the veggies
3. Add tomato sauce, seasoning and parsley
4. Add 1/2 cup of water and put lid on the pan, let it cooks for 5 min
5. Add the eggs and lid on
6. Turn the hob off in 2/3min if you want runny eggs, if not, let it cook for more 2min
Bon Apetite :)
Hi, I'm Joana, registered dietitian passionate about nutrition and healthy cooking.