High-veggie, low-glycemic, easy on the meat recipes, anyone?

starwoman · February 2015

This is not a veggie burger recipe but one for veggie bhajis - they are described as snacks but they can be quite substantial (and divine): http://www.theguardian.com/lifeandstyle/2013/dec/0...

I don't make the accompanying dip but have them with Yotam Ottolenghi's chilli jam (I omit the sugar, use olive oil, and make lots as it is nice with other things too):

400g chopped tinned tomatoes and their juices
3 garlic cloves, crushed
2 red chillies, deseeded and finely chopped
1 tsp cumin seeds
1 tsp black mustard seeds
1½ tbsp sunflower oil
½ tsp salt
40g caster sugar
½ tsp ground turmeric
2½ tbsp red wine vinegar
15g chopped fresh coriander

Put all the ingredients apart from the coriander in a medium saucepan. Bring to a boil, then simmer for about 35 minutes, until thick. Remove from the heat, fold in the coriander and transfer to a clean jar. Once cool, seal with a lid and refrigerate – it will keep for a few weeks.

Momine · February 2015

Starwoman, thanks! I have some fresh chilis and I was thinking of making something like that. Those bhajis sound great and I can get chickpea flour here.

Momine · February 2015

Starwoman, Those were FAB! Thank you so much. We made a double batch, because we were 6, and I made the chili thing too, which was also great. We also had a soup of greens, carrots, onions herbs and blackeyed peas

Momine · February 2015

Kayb, lol. Your poor sister. Here in Greece it is so common to eat squid and octopus that kids (and adults) are used to it.

starwoman · February 2015

Glad the bhajis were enjoyable - with your soup, there was a nice variety of veg. I've been on such a carb-fest (pasta addict) since new year and the time has come to get back on track so I'm using this thread to encourage myself and today I'm going to make the lentil with kale dish described earlier and a couple of salads.

Momine · February 2015

Starwoman, yes, the soup was good. I can often get swiss chard here, which is easy to clean and nice to eat. So I used that as the greens in the soup.

To lower the carb content, I have gotten in the habit of adding a lot of onion, celery, carrot and often also greens anytime I make soups with legumes. If I don't have any greens handy, I sometimes cut up red cabbage and add that.

bobogirl · February 2015

Momine! I don't want to sound like an idiot. But... legumes are carbs? Obviously I know they are starchy. But I never thought of them that way. And are you really worried about reducing that sort of carb? I thought that was a good protein?

I have been avoiding wheat (gluten) because -- after six sx this year -- I noticed it does not make me feel good when I eat it. Don't know if I will be tested. So the 'carbs' I'm avoiding has to do with wheat, rye, barley and their flours (including white and wheat pasta). XXX

Momine · February 2015

Bobo, legumes have protein, more protein than grains. Legumes are also low-glycemic, in general, because of the high fibre content. But, they do also have a significant amount of carbs. So, even though they are cadillac carbs, from a health point of view, it is still not great, if you are trying to control glucose, to have a meal that is mostly legumes.

BC (before cancer), I used to make a lot of lentil or chickpea salads that were mostly legumes with a bit of veggies thrown in, now I triple the veggie content (relative to the legume volume, I mean). I do the same with bean and lentil soups.

bobogirl · February 2015

That makes sense, Momine. And those soups and salads will be delicious anyway.

Momine · February 2015

Bobo, yes, it is nicer in many ways with more veggies and also provides more variety, nutrition-wise, to the meal. It is really a matter of habit. Lentil and bean soups only gain by a couple of extra onions and carrots, but you can easily add other stuff, like cubed celery root, parsnips or whatever, and then, of course, greens. I always have frozen spinach around, because you can chuck it in almost anything.

Claire_in_Seattle · March 2015

Hi ladies. Wanted to share my discovery for dandelions. You can make vegetarian or with meat. As an extra bonus, you get exercise digging the dandelions. They are at their peak right now in WA state. You can make vegetarian if you don't want to use bacon in it. - Claire

Italian beans with Dandelions
A pile of dandelions, cleaned down to about a colander full of raw leaves. Make sure you rinse.
2 rashers of bacon, cubed. I use Hempler’s for this. Or you could do with olive oil.
A can of butter or cannellini beans.
4 oz of mushrooms

Whatever tomatoes look good. I used up some past their prime cherry tomatoes.
Tomato paste to boost the tomato flavor. (I keep the tubes of the Italian stuff around.)

A red onion or whatever you have lying around

Potatoes or peppers, if you have them lying around

Method
Clean the dandelions and set aside. In a large pot, fry the cubed bacon until done. Take out the fried bits and set aside. Dump in the onions and sauté. Add the mushrooms and cubed tomatoes (and potato/pepper if you are using these). Cook until nicely brown. Then dump in the dandelion greens and braise. Finally, the can of beans. Finish with tomato paste to enrich the sauce, and the bacon pieces. Season with salt and pepper.

Same recipe works with leftover arugula (rocket). You can substitute a good robust olive oil for the bacon, but I like the taste of the bacon better.

This is delicious, good on its own, or with sausage. I would serve with bread and a decent red wine. - Claire

Momine · March 2015

Claire, that sounds really good. We will try it.

Momine · March 2015

Here is a classic Lent dish from Greece that is easy and quick.

2 onions, chopped

4 cloves garlic, chopped

4 carrots, peeled and chopped

2 pounds frozen artichoke bottoms

2 pounds frozen peas

large bunch dill

1 lemon

olive oil

salt/pepper

Saute onion, garlic and carrot in olive oil. Add artichokes (should be defrosted ahead of cooking), give a few turns. Add peas. Salt/pepper, juice of the lemon and about a cup of water. Simmer with a lid on, till peas are defrosted. Take lid off, add dill and let cook a bit more. The water should be evaporated mostly, but keep and eye, sometimes you need to add a little water to keep it from drying up.

According to fitnesspal, the above, counting it as 6 servings, provides 14 grams of fibre per serving, 11 grams of protein and 35 grams of carbs. During lent this is often served as is and as a main course. When it is not lent, it is usually eaten with a bit of feta crumbled on top. We ate with some sauteed shrimp on the side (shrimp is OK during lent here, but not eggs, dairy, meat or fish).

Momine · March 2015

Dandelions are delicious. They are a bit bitter, like escarole or rabe ( I MISS broccoli rabe!). If nothing else, you can always just boil them and eat them with lemon and olive oil. It is good for you, seriously. Must eat your greens . It is what Greeks call "boiled salad." Greeks can't conceive of a meal that doesn't include salad, but in the winter, choices are somewhat limited, so they boil stuff and call it "salad."

bobogirl · March 2015

Momine! I have no idea where to get dandelion greens, but I want some. Guess what? I made 'Imam baldi' last week, and it was absolutely delicious! Wow! Ate it with a salad and steamed greens. Next day, I had the little bit of leftovers there were on buttered GF toast.

Thank you so much for the recipe!

Momine · March 2015

Bobogirl, I am glad you liked it. Dandelion greens just have the advantage of being free if you have a lawn, but escarole or rabe will do the same trick.

Kayb, the Greeks with their greens are very much like southerners with their collards etc. It is the same idea. They also eat beet greens that way, and they are delicious. When I can get them, I mix them with spinach for spinach pie.

Som · May 2015

A couple of fun, healthy veggie snack ideas are Roasted Chickpeas and Beet Hummus.

For the Roasted Chickpeas:

1 can chickpeas

1/2 T. taco seasoning (or any seasoning you prefer)

1 T. olive oil

Preheat oven to 400 degrees. Drain chickpeas, lay flat on baking sheet and pat dry with a paper towel.

Drizzle with olive oil. Roast in oven for 30 to 40 minutes, until nice and crispy.

Toss in a bowl with taco seasoning while still warm. Allow to cool a few minutes before serving.

*Best fresh out of the oven, otherwise they soften up and lose their nice crunch

For the Beet Hummus:

Favorite Hummus, prepared

1 small raw beet, peeled and chopped

Place the hummus and beet in a food processor and blend until smooth and creamy. This makes the most beautiful magenta colored hummus! Serve on crackers and enjoy

Momine · May 2015

Som, gotta try both of those. Since we are talking hummus, it is very easy to make from scratch, and a lot cheaper that way. We sometimes soak and boil 2-3 pounds of chickpeas, then freeze batches of them for making hummus, soups etc (and now your roasted chickpeas ).

camryn11 · January 2017

Quinoa and Black Beans

You'll need:

1 teaspoon vegetable oil

1 onion, chopped

3 cloves garlic, chopped

3/4 cup quinoa

1 and 1/2 cups vegetable broth

1 teaspoon ground cumin

1/4 teaspoon cayenne pepper

salt and ground black pepper to taste

1 cup frozen corn kernels

2 (15 ounce) cans black beans, rinsed and drained

1/2 cup chopped fresh cilantro

Directions:

Heat oil in a saucepan over medium heat; cook and stir onion and garlic until lightly browned, about 10 minutes.

Mix quinoa into onion mixture and cover with vegetable broth; season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer until quinoa is tender and broth is absorbed, about 20 minutes.

Stir frozen corn into the saucepan, and continue to simmer until heated through, about 5 minutes; mix in the black beans and cilantro.

It's quick and easy, inexpensive, attractive to look at, delicious, and very very healthy. Let's enjoy it!

Anonymous · January 2017

Camryn- thanks for posting so I could discover this board! That looks good, husband doesn't like beans, but might be good one for me and my daughter!

PeggySull · January 2017

I have modified a recipe I got from Purple Carrot vegan meal kit company. I eat it at least once a day. Here it goes:

One small head of red cabbage

8 ounces of carrots

16 fresh Brussel sprouts

6 large shallots

Olive oil

1/4 cup water

1/4 cup Demerara sugar

1 Tablespoon butter

1/4 cup of your favorite nuts, diced

Directions:

Slice red cabbage as thinly as possible.

Slice carrots into sticks like short French fries.

Slice brussel sprouts thinly

Slice shallots

Using two frying pans at the same time, do the following:

Braise cabbage in small amount of olive oil until tender.

Carmelize carrots in butter until slightly browned and tender.

Put cabbage and carrots in large mixing bowl.

Return to same two frying pans.

Braise brussel sprouts in one pan. Braise shallots in other.

Mix in with other veggies in bowl. Mix nuts throughout. Toss all.

In new pan, heat water and Demerara (must be this exact sugar; I've tried other sugars and it doesn't taste good; avaialable from Amazon if your local store doesn't carry) moving pan to help sugar melt but do not stir.

When melted, pour sugar mixture over all veggies and toss thoroughly again

This lasts me 4-5 days, microwaving for lunch and snacks. Sugar is really minimal considering the relatively large amounts of high fiber veggies.

I'd like to find or create something similar using other veggies for variety. Maybe braised cauliflower and broccoli cooked longer than the veggies in this recipe. Any similar recipes?

Hugs,

Peggy

High-veggie, low-glycemic, easy on the meat recipes, anyone?

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