Healthy
Recipes
Vegetarian
Chilli (serves
4)
Apple­fennel Slaw (serves 4)
A low sodium option.
Ingredients:
1 medium-sized fennel bulb, thinly sliced
1 large Granny Smith apple, cored and thinly sliced
2 carrots, grated
2 tbsp. raisins
1 tbsp. olive oil
1 tsp. sugar
1/2 cup apple juice
2 tbsp. apple cider vinegar
4 lettuce leaves
Directions:
In a large bowl, combine the fennel, apple, carrots, and raisins to make the slaw. Drizzle with olive oil, cover
and refrigerate. In a small saucepan, mix together the sugar and apple juice. Place over medium heat and
cook until reduced to about 1/4 cup, about 10 minutes. Remove from the heat and cool. Stir in the cider
vinegar. Pour the apple juice mixture over the slaw and stir to combine well. Chill thoroughly. Serve on lettuce
leaves.
Nutritional analysis (per serving)
Calories
Protein
Carbohydrate
Total fat
120
1g
22 g
4g
Saturated fat
0.5 g
Monosaturated fat
2.5 g
Cholesterol
Sodium
Fibre
Potassium
Calcium
0 mg
55 mg
4g
486 mg
49 mg
Healthy
Recipes
Vegetarian
Chilli (serves
4)
Grilled Portobello Mushroom Burgers (serves 4)
A high fibre, low sodium, and healthy carbohydrate menu option.
Compare and contrast: one portobello mushroom has about 30 calories and no fat or cholesterol, while a
3-ounce hamburger patty has 235 calories, 16 grams of fat and 76 milligrams of cholesterol.
Ingredients:
1/4 tsp. cayenne pepper (optional)
2 tbsp. olive oil
4 whole-wheat buns, toasted
4 slices tomato
4 slices red onion
2 bibb lettuce leaves, halved
4 large portobello mushroom caps, 5 inches in
diameter
1/3 cup balsamic vinegar
1/2 cup water
1 tbsp. sugar
1 garlic clove, minced
Directions:
Clean mushrooms with a damp cloth and remove their stems. Place in a glass dish, stem side up. To prepare
the marinade, in a small bowl whisk together the vinegar, water, sugar, garlic, cayenne pepper, and olive oil
and drizzle the marinade over the mushrooms. Cover and marinate in the refrigerator for about 1 hour, turning
mushrooms once.
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the
grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source. Grill
or broil the mushrooms on medium heat, turning often, until tender, about 5 minutes on each side. Baste with
marinade to keep from drying out. Using tongs, transfer the mushrooms to a plate.
Place each mushroom on a whole wheat bun and top with 1 tomato slice, 1 onion slice and 1/2 lettuce leaf.
Serve immediately.
Nutritional analysis (per serving)
Calories
Protein
Carbohydrate
283
8g
46 g
Cholesterol
Sodium
Fibre
0 mg
140 mg
9g
Total fat
9g
Potassium
134 mg
Saturated fat
1g
Calcium
203 mg
Monosaturated fat
5g
Healthy
Recipes
Vegetarian
Chilli (serves
4)
Vegetarian Kebabs (serves 2)
A high fibre and low fat grilling option. Traditionally, kebabs are marinated pieces of meat, fish, or shellfish
threaded onto skewers and then grilled or broiled. This vegetarian version uses marinated vegetables instead.
Serve these kebabs with coleslaw and low-fat chocolate ice cream with fresh raspberries for dessert.
Ingredients:
8 cherry tomatoes
8 button mushrooms
1 small zucchini, sliced into 8 pieces
1 red onion, cut into 4 wedges
1 green bell pepper, seeded and cut into 4 pieces
1 red bell pepper, seeded and cut into 4 pieces
1/2 cup fat-free Italian dressing
1/2 cup brown rice
1 cup water
4 wooden skewers, soaked in water for 30 minutes, or
metal skewers
Directions:
Place the tomatoes, mushrooms, zucchini, onion, and peppers in a sealed plastic bag. Add the Italian dressing
and shake to coat the vegetables evenly. Marinate the vegetables for at least 10 minutes.
In a saucepan over high heat, combine the rice and water. Bring to a boil. Reduce heat to low, cover and
simmer until the water is absorbed and the rice is tender, about 30 minutes. Transfer to a small bowl to keep
warm.
Prepare a hot grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking
spray. Position the cooking rack 4 to 6 inches from the heat source. Thread 2 tomatoes, 2 mushrooms, 2
zucchini slices, 1 onion wedge, and 1 green and red pepper slice onto each skewer. Place the kebabs on the
grill rack or broiler pan. Baste with leftover marinade. Grill or broil the kebabs, turning as needed, until the
vegetables are tender, about 5 to 8 minutes. Divide the rice onto 2 plates. Top with 2 kebabs and serve
immediately.
Nutritional analysis (per serving)
Calories
Protein
Carbohydrate
Total fat
285
9g
60 g
3g
Saturated fat
0.5 g
Monosaturated fat
0.5 g
Source: Apple‐a‐Day
Cholesterol
Sodium
Fibre
Potassium
Calcium
10 mg
390 mg
6g
1.045 mg
48 mg