Wholesome And Nutritious Delights

Wholesome And Nutritious Delights

Note On Nutrition

This dish is the vegan answer to scrambled eggs. These wraps are simple, easy to make in advance and can be frozen. The flavourless cheese like tofu absorbs all the flavours of the accompanying herbs and spices. It is a significant source of protein and has a good amount of B vitamins, iron and potassium.

Corn is high in fibre and helps lower blood cholesterol levels. It is said to heal the nervous system and offer protection from heart disease, stroke and some cancers. Spinach is a nutritious addition to the wrap. It is a good source of fibre, vitamins C, E, K, some B vitamins and minerals like calcium, iron, magnesium, zinc, copper, manganese and many potent antioxidant phytonutrients. Coriander leaves add aroma and aid digestion. Also, this quick and tasty snack can be assembled at short notice.

Scrambled Tofu Wraps

Ingredients

  • 2 teaspoons virgin olive oil, divided in half
  • 2 spring onions, finely chopped
  • 2 cups fresh or frozen spinach, finely chopped
  • 2 cups firm tofu, grated
  • 3/4 cup fresh or frozen corn kernels, cooked and slightly crushed
  • 1/2 teaspoon red chilli powder
  • 1/2 teaspoon cumin powder
  • 1 red chilli, seeded, minced
  • 1 teaspoon low salt soy sauce
  • 1/4 cup fresh coriander leaves, chopped
  • 1/3 cup low-fat cheddar cheese, shredded
  • 4 whole wheat tortillas/wraps

Preparation

  1. Heat one teaspoon of oil in a large non-stick pan over medium heat.
  2. Add spring onions and sauté stirring frequently for about five minutes until translucent.
  3. Stir in the spinach and cook until the spinach wilts. Transfer to a glass bowl and keep aside to use later.
  4. Heat the remaining oil in a large non-stick sauté pan over medium high heat.
  5. Add grated tofu, chilli powder, corn, jalapeno and cumin.
  6. Saute stirring frequently for about five minutes until lightly browned.
  7. Add soy sauce and coriander leaves. Remove from heat and transfer to a bowl.
  8. Add the spinach mixture to this bowl and mix to combine.
  9. Stir in the cheese.
  10. Prepare the wrap by placing this tofu mixture one side of the wrap.
  11. Roll the wrap.
  12. Cut in the centre and serve.

Nutrition Facts (Amount Per Serving)

Calories kcals  –  425

Per Cent Daily Value

Total Fat – 16.2 grams – 25 per cent
Saturated Fat – 2.4 grams – 12 per cent
Cholesterol – 2mg – 1 percent
Sodium – 521mg – 22 per cent

Total

Carbohydrate – 41.5 grams – 14 per cent
Dietary Fibre – 7.7 grams – 31 percent
Protein – 28.6 grams

Soba Salad With Miso Dressing

Note On Nutrition

Flavourtul miso dressing is tossed with delicate soba noodles and crunchy bean sprouts in this colourful rainbow salad. Soba noodles are gluten tree and are made from a nutrient dense grain called buckwheat. They have a nutty flavour and contain a special compound rutin, a bioflavonoid that strengthens capillaries.

Bean sprouts and tofu provide beneficial protein and other nutrients. Watercress and garlic aid detoxification and coriander sprigs improve digestion. The sharp flavours of miso and ginger are delicately balanced by the earthy flavour of noodles and vegetables. This delicious salad tantalizes the taste buds and provides adequate nourishment.

Tip – Soba noodles can be replaced by rice noodles in this recipe. And this salad is best served fresh.

Ingredients (Salad)

  • 2 cups soba noodles, cooked
  • 1 cup firm tofu, cubed
  • 2 teaspoons extra virgin olive oil
  • 1/2 cup Chinese bean sprouts
  • 1/2 cup cabbage, shredded
  • 1/4 cup fresh coriander leaves, chopped
  • 2 spring onions, finely chopped
  • 2 cloves garlic, minced
  • 1 celery stalk, finely chopped
  • 1 small handful of coriander sprigs for garnishing
  • 1 tablespoon toasted sesame seeds, for garnishing
  • 1/4 cup watercress leaves tor garnishing (optional)

Ingredients (Misa Dressing)

  • Grated zest of 1 lemon
  • 1 inch-piece of fresh ginger, peeled, and grated
  • 1 tablespoon honey
  • 1/4 teaspoon cayenne pepper
  • 1/2 teaspoon miso paste
  • 3 tablespoons freshly squeezed lemon juice
  • 2 teaspoon rice vinegar
  • 1 teaspoon light soy sauce (wheat free soy sauce)

Preparation

  1. Prepare the dressing by whisking all the ingredients in a bowl. Keep aside.
  2. Cook the soba noodles in a pot of boiling water for approximately 7-8 minutes or until tender.
  3. Drain, rinse and keep aside.
  4. Heat oil in a wok on high heat.
  5. Toss in all the salad ingredients and mix.
  6. Add soba noodles and toss well to combine.
  7. Remove from heat and add the dressing.
  8. Cool to room temperature, garnish with sesame seeds and watercress leaves.
  9. Serve fresh.

Nutrition Facts (Amount Per Serving)

Calories kcals – 250

Daily Value Percentage

Total Fat – 5 grams – 8 per cent
Saturated Fat – 1 gram – 5 per cent
Cholesterol – 0 mg – 0 per cent
Sodium – 420 mg – 18 per cent

Total

Carbohydrates – 43 grams – 14 per cent
Dietary Fibre – 2 grams – 8 per cent
Protein – 13 grams

Percent values are based on a 2,000 calorie per day diet. Your daily values may differ.

Gluten-Free Pumpkin Mousse

Note On Nutrition

The spicy-sweet flavours of pumpkin pie are combined to a silky delicious cold treat. Pumpkin is loaded with beta- carotene and fibre, It is a good source of calcium, iron, magnesium, some B vitamins and several antIoxidant phytochemicals. Molasses add a distinct flavour and is rich in minerals like copper, iron and magnesium. Nutmeg and cinnamon complement the bland flavour of cooked pumpkin. Both spices are rich in health beneficial phytonutrients with anti-inflammatory and antiviral properties. It also helps relieve gas and diarrhoea. This spicy, creamy and delicious mousse goes well with a dash of whipped cream or a spoonful of vanilla ice cream.

Tip – The mousse can be stored in the refrigerator for up to one week. Low fat milk can be replaced with soy milk or almond milk.

Ingredeints

  • 1 cup pumpkin pieces, peeled and cubed
  • 2 cups low fat milk
  • 2 tablespoons corn starch
  • 1/3 cup maple syrup
  • 1 teaspoon vanilla bean paste
  • 1/2 teaspoon cinnamon
  • 1/2 teaspoon fresh grated nutmeg
  • 1/2 teaspoon molasses
  • 1 teaspoon raw sugar for
  • sprinkling on top (optional)

Preparation

  1. Peel and dice the pumpkin. Place in a steamer and steam until soft and tender.
  2. Cool to room temperature and blend in a food processer until smooth.
  3. Heat the milk In a saucepan on medium heat.
  4. Reduce heat to low and add corn flour, maple syrup, vanilla bean paste, cinnamon and nutmeg.
  5. Cook with constant stirring until the mixture starts thickening.
  6. Quickly stir in the molasses and the pumpkin puree.
  7. When the mixture is thick (and not lumpy) remove from heat and pour into ramekins.
  8. Cool to room temperature and sprinkle some sugar on top.
  9. Cover with cling film.
  10. Chill in the fridge for at least six hours before serving.

Nutrition Facts (Amount Per Serving)

Calories kcals – 80

Daily Value Percentage

Total Fat – 0.5 grams – 1 percent
Saturated Fat – 0 grams – o per cent
Cholesterol – <5mg – 1 percent
Sodium – 30mg – 1 per cent

Total

Carbohydrates – 17 grams – 6 per cent
Dietary Fibre – 0 grams – O per cent
Protein – 2 grams

Percent values are based on a 2,000 calorie per day diet. Your daily values may differ.

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