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VEGETARIAN Sides and Mains

www.PregnancyDietExercise.com

Cookbook

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www.PregnancyDIETExercise.com

Cookbook

VEGETARIAN

Legal Disclaimer The information presented in this program is by no way intended as medical advice or as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician/obstetrician. Consult your physician/obstetrician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician/obstetrician and/or work with your physician/obstetrician throughout the duration of your time using the recommendations in this program, you are agreeing to accept full responsibility for your actions. By continuing with the program you recognize that despite all precautions on the part of PregnancyDietExercise.com there are risks of injury or illness to you and your baby which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against PregnancyDietExercise.com or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.



Contents:

Introduction

Vegetable Stock

Baked Kidney Beans

Vegetarian Cassoulet

Veggie Burger

Vegetarian Pizza

Bolognese Sauce

Springtime Rice

Spinach Frittata

Crustless Spinach Quiche

Brown Rice Crust Quiche

4

6

7

8

9

10

11

12

13

14

15

Veggie Potato Mix with Mint-Yogurt

Vegetable Ojja

Enchilada Casserole

Okra Tomato Side

Provencal Green Beans

Stir Fried Mixed Vegetables

Avocado Salad

Roasted Vegetables

Egg Salad

Almond Kale Salad

Aubergine Roast Salad

16

17

18

19

20

21

22

23

24

25

26

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When creating the recipes in this cookbook the main goal was to keep things as simple as possible. Many meals you can cook with just a few ingredients. Also I tried to use the same ingredients in different combinations for different recipes, so you don’t have to stock up on a special spice which you use once and then never again (I have seen this a lot in other cookbooks). The instructions how to cook a meal are very easy to follow. I did not use any foreign or secret language which 3* master chefs might use when they talk to each other. Everything is put in simple words with clear directions. Also measurements are done in an easy to follow way. For example my recipes do not ask for 15ml or ½ ounce of fresh lemon juice. Instead we use ½ lemon, juiced. This cookbook uses measurements which we are all familiar with: cups, teaspoons, tablespoons, dash or it calls for ½ onion (diced), rather than ½-¾ cup of diced onion. All recipes include nutritional information, such as calories, protein, carbohydrates and fat. In addition recipes show nutritional data for the nutrients which are important during pregnancy. These are iron, calcium, folate, vitamin C and vitamin A. It also shows Retinol (which should be low), whereas the all over all vitamin A content can be high since most of it comes from beta carotene. Most recipes make 2 or 4 servings, some even more. However, the nutritional information displayed is always per one serving! To put it all together: Whether you are a trained chef or someone who has never done any more than boiling an egg, these simple to follow recipes will make your life so much easier. Integrate these recipes into your daily diet, add some veggies to each meal, follow the outlined meal plan of this program and exercise of course! If you do all this, chances are high that you have a healthy pregnancy, get all nutrients your body needs and that your growing baby develops just fine.

Introduction

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Sides and Mains This cookbook contains recipes for vegetarian main dishes (until page 18) and vegetarian side dishes (pages 19-26). The side dishes can go with any main dishes from the other cookbooks or can be eaten as a snack in between meals. Whether you are following a vegetarian diet or you are a meat and fish eater, this cookbook will show you some new and interesting ways to prepare vegetarian meals. Try to use organic vegetables, which are free of pesticides and unnatural fertilizers. Carbs from veggies do not count Most recipes are calling for vegetables, to be precise: non-starchy vegetables. When looking up the nutritional information for these vegetables it shows that they actually all contain some carbohydrates. However, as part of this diet program we do not count the carbs coming from these vegetables. They all have a low Glycemic Index (low GI) and they do not cause a rapid rise in blood glucose levels. Add as many non-starchy veggies as you like to each meal without worrying about the carb content of it.

Protein Most of the main dishes contain a good or fair amount of protein. Most of the side dishes contain only little protein. In general it is safe to say that most vegetarian meals are not the best source of proteins. If you eat meat and/or fish you can combine these recipes with recipes from the other cookbooks. If you are vegetarian getting enough protein can be challenging. You should consider including whey protein powder in your diet. Here are some examples on how you can combine different recipes from different cookbooks: For an example for a Protein-Carbohydrates combination for your lunch, use the recipe on page 12 (Springtime Rice) with the recipe on page 16 (Provencal Chicken Strips) from the Chicken & Turkey Cookbook. If your goal is a dinner with a Protein-Fat combination, use the recipe on page 23 (Roasted Vegetables) with the recipe on page 17 (Sardines Latholemono) from the Fish & Seafood Cookbook.

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Vegetable Stock Some recipes ask for homemade Vegetable Stock. While it is easy to buy vegetable stock, it is also very easy to make your own. When you make your own veggie stock you can assure that you use only organic and fresh ingredients. The ready made stock or broth often has preservatives and MSG in it. Here is the recipe:

INGREDIENTS • 2 tablespoons Kerrygold Irish Butter • 6 stalks Celery, chopped • 3 stalks Leek, chopped • 2 Onions, sliced • 4 stems Broccoli, peeled and chopped • 3 cloves Garlic, whole • 4 Carrots, chopped • 2 tablespoons White Wine Vinegar • 2 Bay Leaves • 3 Cloves • 2 teaspoons dried Thyme • 2 teaspoons dried Rosemary • 3 quarts (3 liters) of water

- makes 2 quarts (2 liters) of beef stock -

Directions 1) In a large pot over medium heat sauté the onion in butter. Add all other

vegetable and cook for 5 minutes, stirring frequently.

2) Pour in the vinegar and stir. Then pour in the water and bring to a boil.

3) Reduce heat, add all other ingredients and let simmer for 1 hour. Skim foam from the surface.

4) Season with very little salt and pepper, then pass the stock through a fine sieve and allow to cool.

5) Once cooled, pour stock into several smaller plastic containers. You can keep stock in the refrigerator for up to 4 days and in the freezer for months.

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BAKED KIDNEY BEANS INGREDIENTS • 1 cup Red Kidney Beans • 1 Onion, finely chopped • 2 cloves Garlic, minced • 2 stalks Celery, finely chopped • 4 Tomatoes, finely chopped • 1 cup Tomato Paste • 1 Yellow Pepper, seeded and diced • 1 Bay Leaf • 1 teaspoon Cumin • ½ teaspoon dried Thyme • ½ teaspoon dried Marjoram • ½ teaspoon dried Rosemary • 1 teaspoon Chili Powder • 1 tablespoon Olive Oil • Salt and pepper

- makes 4 servings -

Directions 1) The evening before: Soak the beans overnight in cold water.

2) In a pot, bring beans and bay leaf to boil over medium heat for 10 minutes.

Lower heat, cover and simmer for 30 minutes or until beans are tender. Rinse and drain; set aside.

3) Heat oil in a skillet. Stir in onion and garlic and cook for 2 minutes. Add celery, pepper, tomato, tomato paste and cook for 5 minutes. Add all the spices, cover and let cook for another 10 minutes. Stir occasionally. Add beans, reduce heat and simmer for 10 minutes or until the vegetables are done.

4) Discard the bay leaf and put the bean mixture into a large baking dish. Bake in the oven at 425° F (220° C) for 20 minutes.

Calories: 291 Protein: 15 g

Carbohydrates: 52 g Fat: 5 g

Iron: 6mg Calcium: 105mg

Folate: 230mcg Vitamin C: 79mg

Vitamin A: 2369 IU (0mcg from Retinol)

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VEGETARIAN CASSOULET INGREDIENTS • 2 cups, dried Navy Beans, soaked overnight • 2 Leeks, roughly sliced • 10 Baby Carrots, chopped • 15 Champignon Mushrooms • 8 Tomatoes, diced • 1 Onion, chopped • 3 cloves Garlic, minced • 1 Bay Leaf • 2 tablespoons fresh Parsley, chopped • 1 tablespoon fresh Thyme, chopped • 1 tablespoon fresh Rosemary, chopped • 1 teaspoon Paprika • 1 cup Tomato Paste • 4 cups Vegetable Stock (homemade) • 2 cups Oat Bran • 2 tablespoons Olive Oil • Salt and Pepper


Directions 1) Place beans in a large pot with vegetable stock and bay leaf. Cook over

medium heat for 1 hour or until beans are soft. Remove from heat.

2) Heat oil in a large frying pan over medium heat, add onion and cook until golden. Add garlic cook for another 2 minutes.

3) Add carrots, leeks, mushrooms and tomatoes. Stir fry 4 - 5 minutes. Add parsley, thyme, rosemary, paprika and tomato paste. Season with salt and pepper to taste. Cook for another 10 minutes, stir occasionally. Add beans (also the stock which is left). Lower the heat, simmer for 2-3 hours or until the beans and vegetables are tender. Remove from heat.

4) Put the bean mix into a baking dish. Sprinkle oat bran on top. Bake in the oven at 350° F (175° C) uncovered for 30 minutes or until the topping is golden brown and crisp.






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INGREDIENTS for the burger patties • 2 cups Black Beans, cooked • ½ cup Whole Wheat Flour • 1 cup Corn, cooked • 1 Egg • 1 tablespoon Worcestershire sauce • 1 tablespoon Soy Sauce • ¾ large Onion, diced and sautéed • 2 cloves Garlic, minced • 1 teaspoon Oregano • 1 tablespoon Olive Oil • Salt and pepper for the burger buns • 1 large Zucchini, sliced into 16 slices

(3/4 inch or 2cm thick) • 3 tablespoons Oats • 1 Egg yolk, lightly beaten for the burger garnish • ¼ large Onion, sliced into rings • 1 Tomato, sliced • 24 Rocket Salad leaves

- makes 8 servings - All rights reserved by www.pregnancydietexercise.com 9


VEGGIE BURGER Directions 1) In a bowl, mash beans until smooth. Add sautéed onion and the rest of

ingredients for patties, except oil. Mix well until mixture is thick.

2) Form 8 patties, about ½ inch thick. Fry patties in oil until slightly firm.

3) Take 8 of the zucchini slices and put them in the egg yolk (one side only) and then in the oats. Grill all 16 zucchini slices, empty sides down. Place the 8 battered slices face down on aluminum foil and grill again. Turn the other 8 slices and grill again.

4) Place one zucchini slice on a plate, top with 3 rocket salad leaves, then burger patty. Garnish with tomato and onion rings and top with the battered zucchini slice. Tip: Put some veggies on the grill in the same time and eat as a side dish.






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- makes 4 servings (8 burgers) -



VEGETARIAN PIZZA INGREDIENTS for the pizza sauce • 1 ½ tablespoons Tomato Paste • 2 teaspoons Vegetable Stock (homemade) • ½ teaspoon ground Oregano • ¼ teaspoon ground Basil • 1 clove Garlic, pressed (or minced) for the topping • ¼ Yellow Bell Pepper, chopped • 3 Black Olives, pitted and chopped • ½ cup Baby Spinach Leaves • ½ Plum Tomato, sliced • 2 tablespoons grated Parmesan • Freshly Ground Black Pepper • 1 Whole-Wheat Pita (as pizza dough)

- makes 1 serving (1 pizza) -

Directions 1) Preheat oven to 375° F (190° C).

2) In a bowl combine all ingredients for the pizza sauce and mix together until

smooth. Place pita on a lightly greased baking sheet and spread the sauce on it.

3) Top with baby spinach, yellow bell pepper, black olives and the plum tomato slices (in that order). Sprinkle with the grated parmesan.

4) Bake in the oven for 12 minutes. Season with freshly ground pepper.






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BOLOGNESE SAUCE INGREDIENTS • 1 Eggplant • 2 Carrots, finely chopped • 2 stalks Celery, finely chopped • 1 Onion, finely chopped • 6 cloves Garlic, minced • 4 Tomatoes, finely chopped • 1 cup Tomato paste • 1 cup Vegetable Stock (homemade) • 2 tablespoons Olive Oil • 1 teaspoon Nutmeg • 1 tablespoon Oregano • 1 tablespoon Paprika • Salt and pepper


Directions 1) Split the eggplant in half lengthwise. Roast in oven on baking sheet, flesh

side down, for 20 minutes at 400° F (200° C). Let cool slightly, then chop into small pieces and set aside.

2) Heat oil in a pot over medium heat. Sauté onion, garlic, carrot and celery for 10 - 15 minutes.

3) Add eggplant, tomato, tomato paste, stock and all the spices. Lower heat, simmer for 1 hour or until vegetables are tender. Stir occasionally, add more water if needed.

4) Serve with fresh cooked "al dente" pasta.






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Note: most carbohydrates in this recipe come from the low-GI ‘All you can eat Vegetables’. They do not count. This is a Protein / Fat recipe.



SPRINGTIME RICE INGREDIENTS • 2/3 cup Brown Rice, uncooked • 8 spears Green Asparagus, chopped • 10 Baby Carrots, chopped • 1 Carrot, thinly sliced • 1 Shallot, diced • 1 Turnip Cabbage, peeled and chopped • 6 Scallions, finely chopped • 1 cup Vegetable Stock (homemade) • 1 tablespoon Kerrygold Irish Butter • Freshly Ground Black Pepper


Directions 1) Cook the rice in salt water for 20 minutes.

2) Heat a pot to medium heat, melt the butter and cook the shallots until

soft.

3) Add vegetable stock and all vegetable (except the scallions), and cook until most of the liquid has evaporated. Add the scallions and cook for another 3 minutes.

4) Let the rice drip dry and add to the pot with the vegetables. Stir and heat up everything again. Season with freshly ground pepper.






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SPINACH FRITTATA INGREDIENTS • 6 Eggs • 2 Tomatoes , diced • 4 cups Spinach, chopped • 1 Onion, diced • 2 cloves Garlic, minced • 2 cups Cottage Cheese • 1 teaspoon Chili Powder • 1 tablespoon Paprika • 2 tablespoons Olive Oil • Salt and Pepper



2) In a large bowl combine all ingredients, except the ground paprika, mix

well.

3) Pour the mixture into a lightly greased, round baking dish. Sprinkle the top with the paprika.

4) Bake for 15 minutes, then reduce heat to 300° F (150° C) and bake for another 10 minutes.

5) Remove from oven, let cool slightly. Cut into quarters and serve.






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CRUSTLESS SPINACH QUICHE INGREDIENTS • 3 cups Baby Spinach • 10 Scallions , sliced • 4 cloves Garlic, minced • 4 Eggs, beaten • 1 cup Cottage Cheese • ½ cup Greek Yogurt • 1 tablespoon Parmesan, grated • 1 dash Nutmeg • 1 teaspoon dried Oregano • ½ tablespoon Olive Oil • Salt and Pepper


Directions 1) Heat the oil in a large skillet, add the scallions and cook until tender. Add

the spinach and cook for another 2 minutes.

2) Remove skillet from heat and add all other ingredients, except the parmesan. Mix well and pour mixture into a prepared baking dish. Sprinkle with the grates parmesan.

3) Bake at 325° F (160° C) for 45 minutes. Cut into squares and serve.






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BROWN RICE CRUST QUICHE INGREDIENTS for the rice crust • 3 cups Brown Rice, cooked • 1 Egg • ½ tablespoon Kerrygold Irish Butter for the filling • 2 small Zucchinis, sliced • 1 Onion, sliced • 6 cloves Garlic, minced • 4 Eggs, beaten • 1 cup Cottage Cheese • ½ cup Greek Yogurt • 1 dash Nutmeg • 1 teaspoon dried Oregano • 1 tablespoon grated Parmesan • Salt and Pepper


Directions 1) Cook the rice early in the morning or the evening before.

2) Mix the cold cooked rice with 1 egg and the butter. Press the rice mixture

evenly on the bottom and sides of a 9" metal pie tin. Bake in the oven for 15 minutes at 350° F (175° C). Remove pie tin from oven.

3) Heat the oil in a large skillet, add the onion and cook until tender, then add the garlic. Add the zucchini slices and cook until browned.

4) In a bowl mix together all other ingredients, except the parmesan.

5) Place the zucchini mix on top of the rice crust. Pour the egg mix on top. Sprinkle with parmesan. Bake at 350° F (175° C) for 30 minutes. Allow to cool down for 1/2 hour before cutting into squares.






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VEGGIE POTATO MIX WITH MINT-YOGURT INGREDIENTS • 4 Sweet Potatoes, boiled and cut into cubes • 2 Onion, diced • 3 cloves Garlic, minced • 1 purple Eggplant (Aubergine), chopped • 1 Red Bell Pepper, chopped • 1 Green Bell Pepper, chopped • 4 Tomatoes , cut into quarters • 2 cups Vegetable Stock (homemade) • 2 tablespoons fresh Parsley, chopped • 2 tablespoons Olive Oil • Salt and Pepper for the sauce • 1 cup Greek Yogurt • ½ cup Low Fat Yogurt • 20 fresh Mint Leaves • Salt


Directions 1) Heat olive oil in a pot and sauté the onion, aubergine and garlic.

2) Add potatoes and vegetable stock and cook on medium heat for 10

minutes. Add bell pepper and cook for another 5 minutes. Finally add the tomatoes and cook until all vegetable are done, but still dente.

3) Finely chop 16 of the mint leaves and mix together with the yogurts. Season with little salt.

4) Divide vegetables on 4 plates, garnish with the chopped parsley and pour over the mint-yogurt sauce. Garnish with an extra mint leaf.






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VEGETABLE OJJA INGREDIENTS • 3 Red Potatoes, diced • 2 cups Tomato Sauce • 2 Onions, diced • 3 Green Bell Peppers, diced • 4 cloves Garlic, crushed • Homemade Harissa (see below) • 4 Eggs • 4 tablespoons fresh Basil, chopped • 2 tablespoons Olive Oil • Salt and Pepper for the Homemade Harissa paste • 6 dried Guajillo chilies • 2 cloves Garlic • ½ teaspoon ground Coriander Seeds • ½ teaspoon ground Caraway • ½ teaspoon Cumin • ½ teaspoon Salt • ¼ Lemon juiced

Directions 1) Prepare the Harissa Paste: Soak the dried Guajillo chilies in warm water

for 30 minutes. Toss chilies and all other ingredients for the paste in a food processor and blend until it is a paste. Set aside.

2) Heat oil in a skillet and cook onions until soft. Add the garlic, then the potatoes and cook on medium heat for 10 minutes or until done. Add the bell peppers and cook for another minute.

3) Add the tomato paste and Harissa paste. Stir and let simmer for 5 minutes. Season with salt and pepper.

4) Carefully add the eggs, so the yolk does not break. Stir and let simmer until eggs are done. Sprinkle with the fresh basil.






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ENCHILADA CASSEROLE INGREDIENTS • 2 Whole Wheat 10" Tortillas • 2 Onion, diced • 1 Cayenne Pepper, diced • 1 Red Bell Pepper, diced • 2 cloves Garlic, minced • 2 teaspoons Ground Cumin • Homemade Salsa (see below) • 2 cans Black Beans

(12 ounce or 340 grams per can) • 2 cups Cottage Cheese • 4 Eggs • Salt, Pepper and ground Cayenne Pepper for the salsa • 2 Tomatoes, finely diced • 1 Red Onion, finely diced • 2 tablespoons fresh Basil, chopped • 4 tablespoons Coriander leaves, chopped • 2 Lime, juiced • Salt and Pepper

Directions 1) In a bowl, combine all ingredients for the salsa and mix well. Refrigerate for

3 hours or overnight. Remove from refrigerator 1/2 hour prior breakfast.

2) Heat a skillet and pour in the black beans. Add onions, cayenne pepper, bell pepper, garlic, cumin and salsa and cook for 5 minutes over medium heat, stirring frequently. Season with salt, pepper and ground cayenne pepper.

3) In bowl beat the eggs and combine with the cottage cheese until well mixed.

4) Place one tortilla at the bottom of a round 10 inch (25 cm) baking dish. Spread half of the bean mixture over it. Top with 1/4 of the egg mixture. Top with the second tortilla, then the rest of the bean mixture. Pour the rest of the egg mix on top. Cover with aluminum foil.

5) Bake in the oven for 20 minutes at 350° F (175° C).






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OKRA TOMATO SIDE INGREDIENTS • 1 Pound (450 grams) Okra • 1 Lemon, juiced • 4 Tomatoes • 2 Shallots, sliced • 2 tablespoons Vegetable Stock • 1 tablespoon Kerrygold Irish Butter • Salt and White Pepper


Directions 1) In a bowl combine water and the lemon juice. Add the okra and let soak.

2) In a pot bring water to boil. Briefly put in the tomatoes, then remove

immediately. Peel the tomatoes and dice them.

3) In a large skillet heat the butter, add the shallots and cook until soft. Add drip-dry okra, vegetable stock and season with salt and pepper. Cook for 6 minutes on low-medium heat.

4) Add the tomatoes, bring to a boil, then remove from heat.






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PROVENCAL GREEN BEANS INGREDIENTS • 2 Pound (900 grams) fresh Green Beans • 8 Shallots, chopped • 1 organic Lemon, cut into wedges • 2 Bay Leaves • 3 sprigs fresh Thyme • 2 tablespoons White Wine Vinegar • ½ cup Water • 20 Black Olives, pitted and cut in halves • 2 Tablespoons Parsley, minced • 1 teaspoon Savory, minced • 2 tablespoons Olive Oil • Salt and White Pepper


Directions 1) Heat olive oil in a pot and sauté the shallots on low heat. Add the beans

and lemon wedges, mix and cook on low heat for 1 minute.

2) Add bay leaves, thyme and a pinch of salt and pepper. Pour over vinegar and water. Cover and cook over medium heat for 5 minutes. Add olives, stir and cook until beans are tender (about another 5 minutes).

3) Remove from heat and sprinkle with parsley and savory.






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STIR FRIED MIXED VEGETABLES INGREDIENTS • 1 head Cauliflower, cut into florets • 1 head Broccoli, cut into florets • 2 medium Carrots, sliced • ½ pound (225 grams) Snow Peas, ends

trimmed • ¼ cup Vegetable Stock (homemade) • 2 cloves Garlic, crushed • 3 tablespoons Soy Sauce • 1 pinch Stevia • 1 tablespoon Palm Oil


Directions 1) Heat oil in a skillet over medium heat. Add the garlic and stir-fry for a few

seconds.

2) Add cauliflower, carrots and vegetable stock and stir-fry for 5 minutes. Add broccoli and peas.

3) Season with soy sauce and stevia. Add some water if needed. Continue stir-frying for 4-5 minutes or until the vegetables are cooked through but still crisp.






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Note: most carbohydrates in this recipe come from the low-GI ‘All you can eat Vegetables’. They do not count. This is a Protein recipe.



AVOCADO SALAD INGREDIENTS • 4 Tomatoes , diced • 2 Avocados, peeled, pitted and diced • 1 Red Onion, thinly sliced • 4 tablespoons Olive Oil • 2 tablespoon Balsamic Vinegar • Salt and Pepper


Directions 1) In a bowl combine all ingredients and mix. Drizzle with olive oil and

balsamic vinegar.

2) Season with sea salt and freshly ground pepper.






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Note: most carbohydrates in this recipe come from the low-GI ‘All you can eat Vegetables’. They do not count.



ROASTED VEGETABLES INGREDIENTS • 2 medium Zucchini, cut into slices • 1 medium Aubergine, cut into slices • 2 Yellow pepper, chopped • 1 Red pepper, chopped • 20 spears Asparagus • 1 Sweet Red Onion, cut into 8 wedges • 2 cloves Garlic, minced • 10 Basil leaves • 3 tablespoons Extra Virgin Olive Oil • 1 tablespoon Balsamic Vinegar • Salt and Pepper



2) Put all vegetables in a large roasting tray. Drizzle with olive oil and season

with salt and pepper. Roast in oven for 30 minutes or until vegetables are cooked through and brown on the edges.

3) Sprinkle with vinegar before serving.






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EGG SALAD INGREDIENTS for the dressing • 1 teaspoon Organic Dijon Mustard • 1 tablespoon Greek Yogurt • ¼ teaspoon Paprika • ½ teaspoon Balsamic Vinegar • freshly ground Black Pepper for the salad • 1 cup Green Cabbage • 1 cup Wild Rocket Salad • 2 Eggs, hard boiled

- makes 1 serving -

Directions 1) In a bowl mix together all the ingredients for the salad dressing.

2) Wash salad, and tear into bite-size pieces. Place in a salad bowl.

3) Peel eggs, cut into quarters and put them on top of the salad. Pour

dressing over it.






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ALMOND KALE SALAD INGREDIENTS • ½ pound (450 grams) Kale, stems removed,

shredded • ½ cup Almonds, crushed • 4 Shallots, minced • 2 tablespoon shredded Parmesan • 1 tablespoon Balsamic Vinegar • 1 teaspoon Worcestershire Sauce • ½ Lemon, juiced • 2 tablespoon Olive Oil • ½ teaspoon Salt • freshly ground Black Pepper


Directions 1) Combine kale and almonds in a salad bowl.

2) In a separate bowl combine all other ingredients and mix well. Pour the

mixture over the kale. Mix until coated well.

3) Cover and refrigerate for 3 hours before serving.






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AUBERGINE ROAST SALAD INGREDIENTS • 2 purple Eggplants (Aubergine), chopped • 4 cups Rocket salad • 1 cup Raisins • 2 tablespoons Balsamic Vinegar • 2 tablespoons Olive Oil • Pepper and Salt


Directions 1) In a roasting pan combine the eggplant and olive oil. Season with salt and

pepper. Roast in the oven for ½ hour at 400° F (200° C) or until soft.

2) In a bowl combine the rocket and raisins with the roasted aubergine. Also pour in any liquid from the roasting pan. Mix well. Sprinkle with balsamic vinegar.






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Note: most carbohydrates in this recipe come from the low-GI ‘All you can eat Vegetables’. They do not count. This is a Protein recipe.

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