Feel good recipes

Vegetarian: COCONUT & SQUASH DHANSAK
Serves 4

1 tbs. vegetable oil
500g butternut sqush (about 1 squash), peeled and chopped into bite sized chunks)
100g frozen chopped onions
4 heaped tbsp. mild curry paste (we used korma)
400g can chopped tomatoes
400g can light coconut milk
Mini naan bread, to serve
400g can lentils, drained
200g bag baby spinach
150ml coconut yogurt

• Heat the oil in a large pan. Put the squash in a bowl with a splash of water. Cover with cling film and microwave on High for 10 mins or until tender. Meanwhile, add the onions to the hot oil and cook for a few mins until soft. Add the curry paste, tomatoes and coconut milk, and simmer for 10 mins until thickened to a rich sauce.
• Warm the naan breads in a low oven or in the toaster. Drain any liquid from the squash, then add to the sauce with the lentils, spinach and some seasoning. Simmer for a further 2-3 mins to wilt the spinach, then stir in the coconut yogurt. Serve with the warm naan and a dollop of extra yogurt.
Source: www.bbcgoodfood.com

Vegan: ROASTED RED PEPPER PASTA (gf)
Serves: 4

2 red bell peppers (~119 g each)
2-3 Tbsp (30-45 ml) olive oil
2 shallots, finely chopped (~1/4 cup or 40 g)
4 cloves garlic, finely chopped (2 Tbsp or 12 g)
Sea salt and ground black pepper to taste
1 1/2 cups (360 ml) Unsweetened Original Almond Breeze Almond Milk
2 Tbsp (6 g) nutritional yeast
1 1/2 Tbsp (10 g) cornstarch or arrowroot powder (or other thickener of choice)
optional: Pinch red pepper flake (for heat)
12 ounces (340 g) gluten-free linguini or spaghetti noodles (or other noodle of choice)

FOR SERVING optional
Vegan parmesan cheese
Finely chopped fresh parsley or basil

• Heat oven to 500 degrees F (260 C) and roast red peppers on a baking sheet until charred – about 25-30 minutes. Cover in foil for 10 minutes to steam, then remove (peel away) charred skin, seeds and stems. Set aside.
• Cook pasta according to package instructions; drain, toss in a touch of olive oil, cover with a towel and set aside.
• While the red peppers are roasting, bring a large skillet over medium heat and sauté onion and garlic in 2-3 Tbsp olive oil until golden brown and soft – about 4-5 minutes. Season with a generous pinch of salt and pepper and stir. Remove from heat and set aside.
• Transfer sautéed shallot and garlic to blender with roasted peppers, almond milk, red pepper flake, nutritional yeast and cornstarch. Season with desired amount of salt, pepper, and red pepper flake.
• Blend until creamy and smooth, taste and adjust seasonings as needed, adding more salt and pepper or nutritional yeast for flavour. You want the flavour to be pretty robust and strong since the noodles don’t have much flavour – so be generous with your seasonings.
• Once blended, place sauce back in the skillet over medium heat to thicken. Once it reaches a simmer, reduce heat to low and continue simmering.
• Once sauce is thickened to desired consistency (see photo), add noodles. However, before tossing add a touch more olive oil, salt and pepper to the un-tossed noodles for added flavor. Then, toss to coat.
• Serve with (generous amounts of) vegan parmesan, red pepper flake, and fresh chopped parsley or basil.
Source: www.urbantastebud.com

HEALTHY SPAGHETTI BOLOGNESE
Serves: 4
1 tbsp olive oil
200g/7oz lean steak mince
1 onion, finely chopped
4 large mushrooms, sliced
1 carrot, grated
1 400g/14oz tin tomatoes, chopped
230ml/8fl oz vegetable stock
2 tbsp tomato purée
½ tsp Worcestershire sauce
1 tsp freshly ground black pepper
300g/10½oz whole-wheat spaghetti
2 tbsp chopped fresh parsley

• Heat the olive oil in a large saucepan over a medium heat. Add the mince and the onion and fry for five minutes, stirring occasionally, until the mince is browned and the onions softened.
• Add mushrooms and carrot, cook for around one minute, then add tinned tomatoes, vegetable stock, tomato purée, Worcestershire sauce and freshly ground black pepper. Stir well and bring to the boil, then reduce the heat to simmer for 15-20 minutes, until the sauce has thickened.
• Place the wholemeal spaghetti in a deep saucepan full of salted boiling water and cook according to packet instructions, then drain.
• To serve, divide the cooked spaghetti between four dishes, spoon equal portions of Bolognese sauce over each and sprinkle with parsley.
Source: www.bbcgoodfood.com

Do you have a healthy recipe you’d like to share?  Please contact the People Directorate department with the information to see your recipe here.