Hearty Winter Meals

Hearty Winter Meals

Pink Lentil & Parsley Soup

Serves 6

Ingredients

  • 500g red lentils
  • 1 500ml vegetable stock
  • 2 onions, roughly chopped
  • 2 stalks celery, chopped (optional)
  • 15ml crushed garlic
  • 15ml crushed ginger
  • 5 carrots, peeled and roughly chopped
  • 3 bay leaves
  • 500ml skim milk
  • 12ml parsley, chopped
  • herb salt and pepper to taste
  • drizzle of low-fat yoghurt and chopped parsley to garnish

Method

  • Cook lentils in the stock until they are just soft.
  • Sauté the onions, celery, garlic and ginger.
  • Add carrots, bay leaves and milk and allow this to cook.
  • Add the cooked lentils with the parsley, salt and pepper.
  • Blend together. If it’s too thick, add a little more liquid.
  • Serve with a drizzle of yoghurt or cottage cheese and fresh chopped parsley.

Vegetable & Barley Soup

Serves 4

Ingredients

  • 15ml olive oil
  • 1 onion, finely chopped
  • 1 clove garlic, crushed
  • 2 stalks celery, finely chopped
  • 4 carrots, peeled and grated
  • 6 tomatoes, peeled and chopped
  • 250ml pearl barley (wash first)
  • 1,25 litres vegetable stock
  • fresh sprig of thyme
  • Italian parsley, chopped
  • herb salt and ground black pepper

Method

  • Heat olive oil in a large saucepan and sauté the onion and garlic until they are translucent.
  • Add celery, carrots, tomato, barley, vegetable stock and chopped herbs.
  • Stir together and bring to the boil.
  • Reduce heat to low and simmer for one to two hours until the barley is cooked or soft.
  • Add your seasoning.
  • You may need to add a little more stock as the barley will absorb a lot of the liquid.
  • Serve hot, with a drizzle of Italian parsley pesto.

Roast Beetroot and Butternut Salad
With Fresh Rocket & Toasted Cashews

Serves 4–6

Ingredients

  • 400g beetroot, washed and cut into wedges
  • 400g butternut, cut into large cubes
  • 60ml olive oil
  • herb salt and ground black pepper
  • 100g rocket leaves
  • 50g cashew nuts, toasted

Method

  • Toss the butternut in a little olive oil, salt and ground black pepper on a roasting tray and roast at 180°C for 30 minutes until cooked.
  • Repeat with the beetroot on a separate roasting tray. This may need more roasting time. Allow to cool.
  • Assemble the salad by first placing the rocket on the platter, then toss together butternut and beetroot on top.
  • Drizzle with dressing and sprinkle with toasted cashews just before serving.

Dressing

  • 25ml whole mustard seeds
  • 15ml honey
  • 62,5ml balsamic vinegar
  • 125ml olive oil

Heat mustard seeds in a pan until they start to pop.
Turn off the stove and add the balsamic vinegar, honey and olive oil. Stir, taste and check for sweetness – it may need a little more honey.
Allow to cool and drizzle over the salad just before serving.


Nutty Seeded Whole-Wheat Rusks

Makes 48 rusks

Ingredients

  • 2 extra-large eggs
  • 320ml low fat maas or buttermilk
  • 30ml olive oil
  • 5ml vanilla extract
  • 2 small apples, grated
  • 125ml pecan nuts, roughly chopped
  • 125ml almonds, roughly chopped
  • 250ml cake flour
  • 250ml oat bran
  • 250ml whole-wheat flour or nutty wheat flour
  • 30ml baking powder
  • 150ml sugar
  • 5ml cinnamon

Topping

  • 5ml sesame seeds
  • 5ml poppy seeds
  • 5ml linseeds

Method

  • Preheat the oven to 180°C.
  • In a medium bowl, beat the eggs, maas or buttermilk, oil and vanilla together.
  • Add the grated apple and chopped nuts to the egg mixture.
  • Mix the dry ingredients – flour, bran, whole-wheat flour nutty wheat flour, baking powder, cinnamon and sugar – into the wet ingredients, making sure they combine well.
  • Spoon the mixture into two lightly greased 10 x 20cm loaf tins.
  • Sprinkle mixed seeds on top.
  • Bake for 45 to 60 minutes or until a skewer comes out clean.
  • Take the loaves out of the oven and leave to cool for 10 minutes before removing from the tin.
  • Allow to cool completely on a cooling rack.
  • Cut the loaf into 24 rusks (three rows of eight) using a bread knife.
  • Place the rusks on a baking tray in the oven at 100°C for two to three hours, until they have dried out.
  • Store in an airtight container once cool.

These recipes are taken from Heavenly & Healthy Foods – Brookdale’s 21 Days to a Healthy Lifestyle, published by Brookdale Health Hydro. This book is filled with over 100 tasty and nutritious recipes, beautiful photos, tips, suggestions and a three-week meal plan for a healthy lifestyle. You can buy it online at brookdale.co.za

Brookdale Health Hydro