Tamarillo
Leek
Storage – in refrigerator
Storage – in refrigerator
Preparation – peel skin, and slice or dice flesh
Preparation – wash, cut off base and green leafy top, cut in half lengthwise and slice into ½
circles
Cook – can be eaten raw with a teaspoon, chopped and added to fruit salads or stewed in
sauces
Cook – stir-fry in pan, add to soups and stews, treat as you would an onion
Recipe: fruit salad
Recipe: Leek, potato and sage soup
2-3 tamarillos
1 apple
1 orange
1 banana
Any other fruit in season
2 tablespoons olive oil
2 leeks
3 large potatoes
750ml vegetable stock
2 teaspoons dried sage
1.
2.
3.
1.
2.
Remove skin from tamarillos, orange and banana
Chop all fruit into equal size pieces and mix in a bowl
4.
Wash and chop leeks and potatoes into small cubes
Heat a saucepan and add oil. Add leeks and cook for 5 minutes until softened
Add potatoes, stock and sage. Bring to the boil then lower heat. Simmer for 10
minutes, or until potatoes are cooked. Remove from heat. Leave to cool for 5
minutes
Blend with a stick blender (or mash with fork) and pour into bowls
Serve with yoghurt
Tamarillo may be sweetened with a small sprinkle of sugar (but use sugar sparingly as too
much has a negative impact on health)
Developed by Te Awakairangi Dietitians +64 4 566 5320
Updated September 2014
Serve with toasted, wholegrain bread
Developed by Te Awakairangi Dietitians +64 4 566 5320
Updated September 2014
Eggplant
Garlic
Storage – in refrigerator
Storage – in cool, dry, dark cupboard or drawer
Preparation – wash, chop green stalk off, leave skin on and dice into cubes or slice in half
lengthwise and chop into half circles
Preparation – peel outer skin and finely dice, grate or crush
Cook – stir-fry with other vegetables in frypan, or roast with herbs and spices in the oven
Cook – brown in fry pan for sauce, casseroles, stirfrys or soups, or cook whole cloves in oven
to add flavour to roasts
Recipe: Roast vegetables
Recipe: Garlic bread
1 tablespoon vegetable oil
1 eggplant
¼ pumpkin
3 medium potatoes
2 carrots
1 medium onion
Pepper and herbs to taste
2 cloves garlic, finely chopped
2 tablespoons vegetable oil
4 slices wholegrain bread
Mixed herbs to season
Note – any vegetables can be used in this
recipe. Use up old vegetables in the house or whatever is in season
3.
4.
5.
6.
7.
Preheat oven to 180 degrees
Cut eggplant, pumpkin, potatoes, carrots and onion into evenly sized pieces
Grease bottom of baking dish with 1 tablespoons vegetable oil, and spread
vegetables evenly inside
Season with pepper and mixed herbs
Bake for 15-20 minutes in oven, toss and bake for another 15-20 minutes or until
vegetables are soft and golden
Developed by Te Awakairangi Dietitians +64 4 566 5320
Updated September 2014
1.
2.
3.
Preheat oven to 180 degrees
Brush bread with oil and sprinkle diced
garlic and herbs over
Bake for 2-5 minutes or until bread is
golden and crispy
Serve with soup or casserole
Developed by Te Awakairangi Dietitians +64 4 566 5320
Updated September 2014
Celery
Canned fish
Storage – in refrigerator
Storage – in cupboard up to the expiry date on can
Preparation – Wash, chop off leaves and base, chop thick stems in half lengthwise and chop
into 1cm slices
Preparation – open can and drain excess liquid
Cook – already pre-cooked. Add to salads, sandwiches, pasta bakes, or serve on crackers
Cook – have raw sticks with dip, add raw to salads, or cook in stir-frys and casseroles
Recipe: creamy tuna pasta
Recipe: celery and potato soup
2 Tablespoons vegetable oil
1 large onion, diced
2 large potatoes, cubed
3 medium carrots, diced
10 medium-length stalks of celery, washed
and diced
2 cloves garlic, chopped
8 cups of vegetable or chicken stock
1-2 cups rice, cooked (if you have leftovers)
Salt and pepper to season
1.
2.
3.
4.
5.
6.
In a large pot combine the oil, onion, potato, carrots, celery and a pinch of salt over
medium heat
Cook for 10 minutes or until the onions and celery soften
Stir in the garlic and add the stock. Bring to a simmer and cook for another 10
minutes or until the celery, carrot and potatoes are cooked through
Stir in the rice a few minutes before the potatoes and carrot are cooked through
Season with salt and pepper
Remove from heat and serve
Developed by Te Awakairangi Dietitians +64 4 566 5320
Updated September 2014
1 cup cooked pasta
2 cloves garlic, crushed
1 large can fish (e.g. salmon or
tuna) or 2 small cans
1 cup mixed vegetables, defrosted
(can use fresh chopped vegetables
instead)
200g grated edam cheese
1 cup milk
2 tablespoons plain flour
Pepper to season
1.
2.
To make the sauce, heat garlic in saucepan, add milk, and slowly add flour, mixing
with fork to smooth out lumps. Add cheese and stir thoroughly. Add pepper to
season
Remove sauce from heat. Stir through fish and mixed vegetables. Serve
Developed by Te Awakairangi Dietitians +64 4 566 5320
Updated September 2014
Chilli beans
Canned beans, chickpeas, lentils
Storage – in cupboard up to the expiry date on can
Storage – in cupboard up to the expiry date on can
Preparation – none
Preparation – open can, drain beans/chickpeas/lentils in a sieve, rinse in sieve
Cook – add to mince in frypan, or casseroles in crockpot
Cook – already pre-soaked. Add to salads, meat, stews and soups
Recipe: Chilli con carne
Recipe: bean/chickpea/lentil bolognaise
500g mince
1 tablespoon vegetable oil
2 onions, peeled and diced
1 clove garlic, crushed
1 teaspoon cumin (optional)
1 teaspoon chilli (optional)
1 can chilli beans
1 cup frozen mixed vegetables, defrosted
1 can tomatoes
1 cup beef stock or water
1 can beans/chickpeas/lentils
2 cloves garlic, crushed or finely diced
1 tablespoons vegetable oil
2 cans tomatoes
1 cup frozen mixed vegetables, defrosted (can
substitute with fresh vegetables, chopped, or
drained canned vegetables)
Pepper and mixed herbs to season
500g pasta
1.
2.
3.
4.
Heat oil in fry-pan and brown mince, breaking it up with a fork as it cooks. Set aside
Add onions, garlic, cumin and chilli to pan and cook 2-3 minutes until onions are soft
Return mince to pan and add chilli beans, mixed vegetables, tomatoes and beef
stock (or water)
Cover and simmer for 15 minutes until mince is cooked through
3.
4.
5.
6.
7.
Heat oil in a medium pan. Cook onion and garlic until soft
Add canned tomatoes, beans/chickpeas/lentils and vegetables
Season with pepper and herbs
Simmer for 15 minutes until vegetables soft
Bring water to boil in separate pot. Add pasta and cook for 10 minutes or until soft
to bite. Drain and serve with bolognaise sauce
Serve with rice or with salad in burrito wraps
Developed by Te Awakairangi Dietitians +64 4 566 5320
Updated September 2014
Developed by Te Awakairangi Dietitians +64 4 566 5320
Updated September 2014