300 g/12 oz spaghetti
1 x 15 ml spoons/1 tbsp oil
1 quantity of Tomato Sauce
grated Parmesan cheese
Cook the spaghetti in plenty of rapidly boiling salted water along with the oil until just tender, 7-12 minutes. Drain thoroughly. Toss in the hot tomato sauce, and sprinkle with Parmesan cheese to taste.
Spaghetti with tomato and pine kernels
Make the spaghetti Neopolitana as above but add 3 x 15 ml spoons/3 tbsp pine kernels to the hot sauce
Tagliatelle with mushrooms
Add 12 gl1/2 oz butter to the oil when making the tomato sauce and add 100 g/4 oz sliced mushrooms once the onions are soft, and cook until tender. Continue to prepare the sauce as directed. Cook the tagliatelle as spaghetti.
Penne with chillied tomato sauce
Add 1 red chilli, deseeded, with the garlic when making the basic tomato sauce. Cook the penne as spaghetti above. A 400 g/14 oz can of chick-peas, drained, is also good in this recipe.
If making spaghetti for non-vegetarians as well, divide the mixture after cooking the garlic, add about 100 g/4 oz per person of minced beef to one batch, and brown. Drain off excess fats. Add the remaining ingredients to the two batches of sauce. The meat sauce will need cooking for at least 30 minutes.
Tofu is made from pressed soya bean curd and is very high in protein. Smoked tofu has more flavor than regular tofu and is available from health food stores. This dish may he served as part of a Chinese meal or as a main dish on its own, with noodles or rice.
2 x 15 ml spoons/2 tbsp
vegetable or peanut oil
1 X 5 ml spoon/1 tsp grated root ginger
225 gl8 oz smoked tofu, cut into I cm/1/2 inch cubes
175 g/6 oz Chinese leaves, shredded
4 spring onions, finely sliced 100 g/4 oz beansprouts
100 gl4 oz mushrooms, sliced 1/2 red pepper, deseeded and sliced
2 X 15 ml spoons/2 tbsp dark soy sauce
2 x 15 ml spoons/2 tbsp red vinegar
1 x 15 ml spoonsl 1 tbsp sugar
2 x 15 ml spoons/2 tbsp water 2 x 5 ml spoon/2 tsp cornflour
- Mix together all the ingredients for the sauce.
- Heat the oil in a wok or large frying pan and fry the ginger for 1 minute. Add the tofu and stir fry over a gentle heat until it begins to turn brown. Remove to side of wok, or remove from frying pan altogether using a perforated spoon. Add all of the prepared vegetables and stir fry over a high heat for about 3 minutes, keeping the vegetables moving all the time. Pour over the sauce, return the tofu to the pan, and cook until the sauce thickens, stirring constantly.
Stir-fried vegetables with cashews
Omit bean-curd and substitute 100 g/4 oz cashew nuts, fry in the oil as instructed for bean-curd until browned, then remove from the wok.
Vary this dish for non-vegetarians by marinating 2 sliced chicken breasts in a quantity of the sauce for at least 30 minutes. Drain and stir fry separately, and keep warm. Add with the tofu when the vegetables are cooked.
If unable to obtain smoked tofu, use regular tofu and marinate in a quantity of the sauce, omitting water and cornflour, for at least 1 hour. Drain and add cornflour and water to the sauce and cook the tofu.
6 thin leeks, outer leaves removed and cleaned
300 ml/11/2 pint milk
150 ml/11/4 pint water
1 quantity Béchamel sauce
flavoured with nutmeg
2 X 15 ml spoons/2 tbsp dried breadcrumbs
1 x 15 ml spoons/1 tbsp grated Parmesan cheese
Cut the leeks into thumb-sized pieces and place in a pan with the milk and water and a little salt to taste. Cover and simmer, stirring occasionally, until the leeks are tender, about 5-15 minutes depending on the freshness of the leeks. Drain the leeks and save the liquid. Keep the leeks warm. Use 300 ml/1/2 pint of the cooking liquid to make the Bechamel sauce (the plain or rich sauce may be used).
Place the leeks in a heatproof dish and pour over the sauce. Mix together the breadcrumbs and Parmesan cheese and sprinkle over the top. Brown under a hot grill.
Cook the cauliflower in water until tender, drain and continue as above. Fennel in cheese sauce As for cauliflower cheese.
Broccoli in cheese sauce
As for cauliflower cheese.
Celery in cheese sauce. As for cauliflower cheese. Alternatively, braise celery in vegetable stock in a moderate oven until tender, drain and proceed as above.
Leave leeks whole and proceed as above. Wrap leeks in ham for non-vegetarians and bake for 30 minutes in a moderate oven.
Leeks in blue cheese
Substitute Danish blue, Gorgonzola or Stilton cheese when making the sauce. Do be careful not to over-salt. Vegetable cheese surprise Make any of the vegetable cheese dishes, but add one or two of the suggestions below before pouring over the sauce. Bake for 30 minutes in a moderate oven, or in the microwave for 10-12 minutes on HIGH.
Add one or two of the following: 4 quartered tomatoes
3 chopped spring onions
50 g/2 oz cashew nuts
50 g/2 oz walnuts
400 g/14 oz can butter beans 400 g/14 oz can brown beans
2 X 15 ml spoons/2 tbsp parsley
Any of the vegetables mentioned may be cooked in the microwave in 4 tbsp water for approximately 7-9 minutes on HIGH. Follow manufacturer’s guidelines for precise timings. The sauce may be cooked in the microwave, but the topping needs to be grilled as it will be soggy if cooked in the microwave.
225 g/8 oz self-raising wholemeal flour (or half wholemeal and half white self-raising flour)
50 gl2 oz margarine
2 X 5 ml spoons/2, tsp mixed herbs
1 egg lightly beaten
2-4 x 15 ml spoons/2-4 tbsp milk
2.5 x 15 ml spoons/21/2 tbsp sunflower oil
1 onion, cut into rings
1 small clove garlic, crushed 100 g14 oz mushrooms, sliced
2 x 15 ml spoons/2 tbsp tomato purée
400 g114 oz can chopped tomatoes, drained
2.5 ml/1/2 tsp basil
2.5 ml/1/2 tsp marjoram
salt and freshly ground black pepper
175 g/6 oz Mozzarella cheese, diced or Cheddar cheese, grated
Pre-heat the oven to 220°C/425°F/ gas 7.
To make the base, place the flour in a bowl and rub in the margarine. Stir in the herbs then bind together with the egg and sufficient milk to make a soft but firm dough. Roll out on a floured board to a thickness of about 5 min/1/4 inch. Place on a greased 25 cm/10 inch pizza or pie plate.
For the topping, heat 2 x 15 ml spoons/2 tbsp oil in a frying-pan, add the onion and fry gently for 4 minutes, add the garlic and mushrooms and continue to cook until the mushrooms are tender. Remove the vegetables from the pan and drain on absorbent paper.
Spread the tomato purée over the base, leaving a small edge of base showing all the way around. Top the base with the tomatoes, herbs, salt and pepper, then the onion and mushroom mixture. Finally, sprinkle the cheese on top. Brush the outer rim of the pizza with the remaining oil and bake for 15-20 minutes, until the cheese is bubbling and the outer rim of the base is crisp.
6 x 15 ml spoons/6 tbsp crunchy peanut butter
1 carrot grated
2 x 15 ml spoons/2 tbsp raisins
2 x 15 ml spoonsI2 tbsp sunflower seeds
Mix all the ingredients together and use in sandwiches or baps or even on toast. Peanut butter goes with quite a variety of foods. Try substituting banana, chopped apple or crushed pineapple for the carrot. Alternatively, you could make the American favourite, PBJ — peanut butter and jam — it is best with cherry or strawberry jam. If you prefer it with savoury foods, mix with chopped egg.
1 ripe avocado, peeled and stone removed
1 hard-boiled egg finely chopped 125 g/5 oz low fat soft cheese
1 x 5 ml spoon/1 tsh lemon juice salt and freshly ground black
few drops Tabasco (optional)
2 ripe tomatoes
Mash the avocado flesh with the egg, cheese and lemon juice until smooth. Season to taste and add Tabasco, if using. Use as a filler topped with slices of tomato.
400 g114 oz can butter beans, drained
25 g11 oz butter or margarine
1 small clove of garlic crushed
2 x 15 ml spoons/2 tbsp fresh herbs: parsley , mint, dill, chives, tarragon
few drops lemon juice
salt and freshly ground black Pepper
Slip the skins from the butter beans and mash the beans to a paste with the butter or margarine. Mix in the garlic, herbs and lemon juice, salt and pepper to taste.
175 g/6 oz low fat cream cheese 2 x 15 ml spoons
2 tbsp milk 1/4-1/2 x 5 ml spoon/1/4-1/2 tsp
curry powder or paste
2 x 15 ml spoons/2 tbsp mango chutney
1/2 eating apple, finely chopped 1 small banana sliced
1 x 15 ml spoon/1 tbsp chopped walnuts
Beat together the cream cheese, milk, curry powder or paste and chutney. Fold in the fruit and the walnuts.
4 large old potatoes, scrubbed oil for brushing
50 g12 oz Cheddar cheese, grated 2 small eggs, separated
25 gl 1 oz butter or margarine
1 X 15 ml spoon/1. tbsp chopped parsley
salt and pepper
Pre-heat the oven to 200°C/400°F/ gas 6.
Brush the skins of the potatoes all over with oil and bake for about 1 hour, until soft. Cut the top off each potato and carefully remove the flesh, leaving the skins intact.
Mash the potato in a bowl and beat in the cheese, egg yolk, butter and parsley. Season to taste with salt and pepper. Whisk the egg whites until stiff and fold into the potato mixture, return to the potato skins, piling the mixture up on top. Return to the oven for about 20 minutes until the filling is golden, and serve piping hot.
Indian-style vegetable fritters made from chick-pea flour, which is available from health food and Indian grocers.
100 g/4 oz cauliflower, separated in small florets
1 onion, finely chopped
100 g/4 oz potato, diced
1 green pepper, cut into small dice
450 g/1 lb gram flour (chick-pea flour)
1 X 5 ml spoon/1 tsp chilli powder
1 x 5 ml spoon/1 tsp ground turmeric
1 x 5 ml spoon/1 tsp whole coriander seeds
pinch of bicarbonate of soda 450 ml/3/4 pint water
vegetable oil for deep frying
Prepare the vegetables and set aside. Combine the flour, chilli powder, turmeric, coriander seeds and soda. Mix in the vegetables. Make a well in the centre of the mixture and gradually pour in the water. Mix with hands or wooden spoon until a soft dough is formed.
Heat the oil in a deep pan and gently drop spoonfuls of the mixture into the oil. Cook until crisp and golden-brown. Remove wth a perforated spoon and drain on absorbent paper. Keep hot until all the pakoras are cooked. Serve with mango or coriander chutney.
Aubergine pakoras Substitute peeled and chopped aubergine for the cauliflower. Sprinkle aubergine liberally with salt and leave for 30 minutes, rinse and pat dry, then use as cauliflower above.