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The Vegetarian Life

Complete nutrition with wholefoods

Fresh salad with flying vegetables ingredientsWhat better time to ‘clean up’ your diet than the start of a new year? If you want to give a vegetarian or vegan diet a go but don’t know where to start, Mayura Mohta’s The Wholefood Kitchen is just the book for you. Along with a truckload of creative, easy-to-prepare vegan, vegetarian and gluten-free recipes for Asian cuisine, it’s packed with valuable information you need to kickstart a healthier lifestyle. Here’s a taste of Mayura’s offerings!

Mexican Casserole
(Serves 4)

Brown rice and beans are full of fibre and protein, and help to lower cholesterol levels.

Ingredients

1/2 cup kidney beans or black beans, soaked overnight

1 cup brown rice, cookedFresh mixed vegetables and silver forks isolated on white

2 tsp virgin olive oil

1 red onion, peeled and finely chopped

1 clove garlic, peeled and minced

1 cup tomato, diced

1 red bell pepper, sliced lengthwise

1 tsp cumin powder

2 tbsp chipotle chillies, ground to a paste

3 tbsp fresh coriander leaves, chopped

1/4 tsp salt

1 tbsp Jack Monterey cheese, grated

1/2 avocado, pitted and dicedChicken Tamale Casserole

2 tbsp corn flour

1/2 cup skimmed milk, warm

1/2 cup water, warm

Directions

  1. Drain beans after soaking overnight. Place in boiling water, then cook over medium heat until soft (about 45 minutes). Cook rice in the same way, for about 35 minutes. Drain beans and rice and put aside.
  2. Sauté onion and garlic with 1 tbsp of oil. Add tomato and bell pepper and stir for about 3 minutes over low heat. Add beans, cumin powder, chipotle chilli paste, coriander leaves and salt.
  3. Turn heat off. Add rice, cheese and avocado, mixing well. Put aside.
  4. Preheat oven to 150˚C.
  5. Heat 1 tsp oil. Add corn flour, warm milk and water. Stir into a thick sauce.
  6. Turn heat off. Combine sauce with rice mixture and pour into a baking dish. Bake for 20 minutes and serve warm.

Tips

  • Throw in some asparagus, mushrooms, baby corn or olives for more flavour.
  • Heart-conscious diners can opt for a cheese-free version.

Chocolate Clementine Pots

(Serves 6)

Silken tofu is rich in protein, manganese and selenium, while flavonols from dark chocolate promote heart health.

IngredientsChocolate pudding dessert with orange and pistachio

250g silken tofu

1 tbsp fresh orange juice

1/4 cup agave syrup

1 cup (130g) dark chocolate

2 tbsp orange zest, grated

Orange rind, thinly sliced

Directions

  1. In a blender, blend tofu, orange juice and agave into a smooth paste and put aside.
  2. Heat water in a saucepan to a simmer. Pour dark chocolate into a bowl and place over the saucepan (there should be no direct contact with heat). Stir until chocolate is completely melted, then leave to cool.
  3. Blend melted chocolate, tofu mixture and orange zest until smooth.
  4. Divide mixture into small pots. Top each pot with some orange rind. Cool in refrigerator and serve cold.
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Posted by ezyhealth on Jan 9 2015. Filed under Healthy Recipes. You can follow any responses to this entry through the RSS 2.0. Both comments and pings are currently closed.

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