Low Fat, Low Sugar: Essential vegetarian collection

Low Fat, Low Sugar: Essential vegetarian collection Rose Elliot Topical vegetarian cookbook which excludes hidden fats and sugars in everyday foods.Over 150 new recipes for Rose Elliot fans.Diets low in fat and low in sugar are essential for well-being. This new cookbook drives home the message that keeping to a diet both low in fat and sugar can prevent health problems. Rose Elliot tempts the tastebuds with a wide range of vegetarian meals which will appeal to health conscious people, with a special focus for those who:• want to lose weight• those suffering from diabetes and blood sugar problems• suffer from candida (she has also excluded certain fruits and yeast which allow candida to proliferate)• worry about their heart healthThis book will also enter the healthy foods debate with a topical look at food labelling – many products that are marked ‘low fat’ often mean ‘high in sugar’ – as well as a look at the hidden sugars in processed foods. copyright (#ulink_cba8ccf2-5d58-5075-8c2b-bd39be13c950) Thorsons An Imprint of HarperCollinsPublishers 1 London Bridge Street, London SE1 9GF www.harpercollins.co.uk (http://www.harpercollins.co.uk/) Published by Thorsons 2000 Copyright © Rose Elliot 2000 Text illustrations by Helen Holroyd A catalogue record for this book is available from the British Library Rose Elliot asserts the moral right to be identified as the author of this work All rights reserved under International and Pan-American Copyright Conventions. 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Source ISBN 9780722539491 Ebook Edition © JANUARY 2015 ISBN: 9780008126469 Version: 2015-02-02 contents Cover (#u2120d632-75d5-5844-a97e-1562057ef528) Title Page (#u3ffe63a6-f95b-5f37-ba18-04283a601f6d) Copyright (#ulink_760356b5-5599-5f9f-85f4-926b3c167be3) Introduction (#ulink_134d8975-4e24-5215-9948-563cb6fd10a4) Soups (#ulink_dd54e119-878c-5e18-9f08-ceef2295b3cf) flageolet bean, leek and watercress soup (#ulink_9b9eec84-8c57-539b-8828-5902d9166d66) roasted butternut squash soup with cumin (#ulink_d42a0830-2c2e-542f-b343-bfd2280a2697) lentil and carrot soup (#ulink_f8165cb1-a689-5fe5-bf81-c9d7b083102a) tomato, ginger and chick pea soup (#ulink_acfa8ae9-8ebf-5430-83a1-39f15e19c740) french onion soup (#ulink_a21e526a-4eb0-5e9b-8f28-c6388f952d23) creamy curried parsnip soup (#ulink_0e0e0891-2652-5510-a04a-4aef10dfd368) mexican black bean soup with tomato salsa (#ulink_2524bae0-96d8-57be-b6ba-72171409dece) butter bean and leek soup with thyme (#ulink_844ccd89-046f-5893-9cfa-f533c2227e6c) yellow split pea and vegetable soup (#ulink_59a0577d-ca6e-5e20-ba4d-9ed922588715) spanish chick pea soup (#ulink_94b1c75d-6641-593a-8127-698988d18483) leek, carrot and tarragon soup (#ulink_4a06148d-b59c-5825-9c0d-e73ff2338b07) celery, tomato and sweet red pepper soup (#ulink_55d5789c-64b6-5f1d-b235-1b04f6af9abc) chilled cucumber soup (#ulink_9d2cd23b-6eb9-5ff1-b2a6-e30616e8969e) Dips and Spreads (#ulink_2abc8d69-c2c8-5e40-9e8d-42173ff26987) tofu and fresh herb dip (#ulink_8a08a7b1-48e9-5e57-8d7f-76d2d48e19cc) tsatsiki (#litres_trial_promo) butter bean, sweet red pepper and basil spread (#litres_trial_promo) middle-eastern bean p?t? (#litres_trial_promo) curried tofu and vegetable spread (#litres_trial_promo) cannellini bean and green herb spread (#litres_trial_promo) butter bean and tomato spread (#litres_trial_promo) carrot and lemon spread (#litres_trial_promo) butternut squash and carob spread (#litres_trial_promo) chestnut carob spread (#litres_trial_promo) blackcurrant jelly preserve (#litres_trial_promo) Salads (#litres_trial_promo) bean, tomato and spring onion salad (#litres_trial_promo) tabbouleh (#litres_trial_promo) puy lentil salad (#litres_trial_promo) black bean and ginger salad with lime (#litres_trial_promo) tomatoes with broad beans and basil (#litres_trial_promo) lemony bean salad with tarragon (#litres_trial_promo) grilled sweet pepper, spinach and puy lentil salad (#litres_trial_promo) leek and tomato vinaigrette (#litres_trial_promo) vegetables ? la grecque (#litres_trial_promo) cucumber, mustard and dill salad (#litres_trial_promo) broccoli and sweet red pepper salad (#litres_trial_promo) potato salad with chives and dill (#litres_trial_promo) beetroot with dill dressing (#litres_trial_promo) dressings (#litres_trial_promo) Stews and Casseroles (#litres_trial_promo) cannellini bean stew (#litres_trial_promo) vegetable dal with fresh tomato chutney (#litres_trial_promo) potato casserole (#litres_trial_promo) red bean chilli (#litres_trial_promo) spinach dal (#litres_trial_promo) butter bean curry (#litres_trial_promo) refried red beans (#litres_trial_promo) spicy lentil and root vegetable stew (#litres_trial_promo) mixed vegetable curry (#litres_trial_promo) kale dal (#litres_trial_promo) spiced vegetables (#litres_trial_promo) sri lankan curry (#litres_trial_promo) butter beans in creamy sauce (#litres_trial_promo) root vegetables in turmeric sauce (#litres_trial_promo) Grains (#litres_trial_promo) brown rice (#litres_trial_promo) bulgur wheat (#litres_trial_promo) millet (#litres_trial_promo) quinoa (#litres_trial_promo) celery rice (#litres_trial_promo) bulgur wheat pilaf (#litres_trial_promo) ginger rice with japanese vegetables (#litres_trial_promo) millet and onion pilaf with cumin and peas (#litres_trial_promo) rice, red beans and vegetables (#litres_trial_promo) quinoa with sweet vegetables (#litres_trial_promo) spiced vegetable rice (#litres_trial_promo) Pasta (#litres_trial_promo) rigatoni with tomato sauce (#litres_trial_promo) conchiglie with creamy broccoli sauce (#litres_trial_promo) macaroni and leek pie (#litres_trial_promo) spaghetti with lentil bolognese (#litres_trial_promo) spaghetti with tomato and caper sauce (#litres_trial_promo) fettuccine with herb sauce (#litres_trial_promo) fusilli with creamy leek sauce (#litres_trial_promo) buckwheat noodles and oriental vegetables (#litres_trial_promo) Burgers and Rissoles (#litres_trial_promo) butter bean and sage patties (#litres_trial_promo) lentil burgers (#litres_trial_promo) polenta rounds with roasted peppers and basil (#litres_trial_promo) spicy bean burgers (#litres_trial_promo) felafel with tsatsiki (#litres_trial_promo) curried vegetable and tofu burgers with yogurt sauce (#litres_trial_promo) Savoury Bakes (#litres_trial_promo) potato quiche with leek filling (#litres_trial_promo) bean quiche with onion filling (#litres_trial_promo) curried tofu quiche with baby corn filling (#litres_trial_promo) potato pizza (#litres_trial_promo) chestnut and sage loaf (#litres_trial_promo) classic lentil roast (#litres_trial_promo) red bean moussaka (#litres_trial_promo) vegetable and lentil gratin (#litres_trial_promo) spiced lentils (#litres_trial_promo) butter bean cottage pie with thyme mash (#litres_trial_promo) quick bean and sweetcorn pie (#litres_trial_promo) sweet red pepper and chestnut casserole (#litres_trial_promo) vegetable pie (#litres_trial_promo) sweetcorn and courgette bake (#litres_trial_promo) Vegetables (#litres_trial_promo) low-fat chips (#litres_trial_promo) fat-free chips (#litres_trial_promo) fat-free fried onions (#litres_trial_promo) low-fat roast potatoes (#litres_trial_promo) fat-free garlicky roast potatoes (#litres_trial_promo) roast butternut squash with ginger (#litres_trial_promo) baked sweet potatoes with chive yogurt (#litres_trial_promo) lemony cabbage (#litres_trial_promo) baked beetroot with horseradish sauce (#litres_trial_promo) carrots with lime and coriander (#litres_trial_promo) roasted mediterranean vegetables (#litres_trial_promo) spicy parsnips and carrots (#litres_trial_promo) courgettes with mint (#litres_trial_promo) broccoli with cherry tomatoes (#litres_trial_promo) baked onions (#litres_trial_promo) cabbage with butternut squash and sage (#litres_trial_promo) brussels sprouts with ginger (#litres_trial_promo) peas with lettuce and mint (#litres_trial_promo) cauliflower with turmeric and cumin (#litres_trial_promo) asparagus with golden pepper sauce (#litres_trial_promo) fat-free ratatouille (#litres_trial_promo) easy fennel ni?oise (#litres_trial_promo) carrot and ginger mash (#litres_trial_promo) Savoury Sauces (#litres_trial_promo) b?chamel sauce (#litres_trial_promo) tomato sauce (#litres_trial_promo) golden pepper sauce (#litres_trial_promo) butternut squash and garlic sauce (#litres_trial_promo) curry sauce (#litres_trial_promo) dal sauce (#litres_trial_promo) brown onion sauce (#litres_trial_promo) fresh tomato and ginger chutney (#litres_trial_promo) Desserts (#litres_trial_promo) chestnut and carob souffl?s (#litres_trial_promo) vanilla mousse (#litres_trial_promo) little rice souffl?s with raspberry sauce (#litres_trial_promo) little lemon souffl?s (#litres_trial_promo) ground rice pudding with blackcurrant sauce (#litres_trial_promo) butternut squash crumble (#litres_trial_promo) flaked rice pudding (#litres_trial_promo) golden vanilla cream (#litres_trial_promo) red jelly (#litres_trial_promo) soya yogurt (#litres_trial_promo) raspberry sauce (#litres_trial_promo) chestnut and carob sauce (#litres_trial_promo) skimmed milk topping (#litres_trial_promo) custard (#litres_trial_promo) Breads and Cakes (#litres_trial_promo) soda bread (#litres_trial_promo) carrot and rosemary flatbread (#litres_trial_promo) oatcakes (#litres_trial_promo) lemon muffins (#litres_trial_promo) chestnut and carob truffles (#litres_trial_promo) carob brownies (#litres_trial_promo) lemon cake with blackcurrant filling (#litres_trial_promo) carob cake with chestnut carob filling (#litres_trial_promo) Keep Reading (#litres_trial_promo) About the Author (#litres_trial_promo) Other Books By (#litres_trial_promo) About the Publisher (#litres_trial_promo) introduction (#ulink_54e4c33c-00fa-529f-81be-5fee2ce4ae3c) When my publisher suggested the idea of Low Fat, Low Sugar, the aim was to write a book which would be helpful to two groups of people: those who, for reasons of health, had to cut down on the amount of fat they were eating, and those who, for the same reason, had to reduce their sugar intake. It was not until I began work on the book and started researching the subject that I began to understand how closely these two issues – our consumption of fat and sugar – are linked in the overall picture of a healthy diet. And as I studied the facts I realised that a diet low in fat and sugar is not only the way to ease – and perhaps even cure – certain diseases but it can also help prevent them occurring in the first place. In addition, following such a diet is a simple and effective way to feel positively healthy and full of energy whilst controlling your weight – even losing some if you need to. I hope therefore that this book will be useful to you, whether you have to change your diet for health reasons or want to make a positive life style change for a slimmer, healthier, happier you. SO, WHY LOW FAT, LOW SUGAR? The advantages of a low-fat diet – for slimming, reducing cholesterol, treating heart problems and arteriosclerosis, diabetes and gall bladder problems – are well known and widely advocated. There are many low-fat foods in the supermarkets and low-fat cookbooks in the bookshops. Few, if any of these, however, address the other very important issue: sugar. In fact, manufacturers of low-fat foods frequently enhance the flavour of their products with extra sugar in an effort to make them taste good. It is therefore difficult to find convenience foods that are both low fat and low sugar. Yet, as you will discover, sugar and fat are intricately linked. It doesn’t make much sense to cut down on the fats only to stoke up with the sugars. I believe that a truly healthy diet is not only low in fat but low in sugar too. SUGAR SENSE We used to think that the main problem with eating sugar was that it rotted our teeth. In fact what happens after the sugar has left our mouth is much more serious and damaging. Sugar stimulates our pancreas to secrete insulin, one of the body’s most powerful hormones, in order to regulate the amount of sugar getting into our bloodstream. The insulin deals with the sugar by getting the body to store it as fat; and at the same time the liver produces more cholesterol. Insulin also makes it harder for the body to get rid of stored fat. Refined carbohydrates such as bread and biscuits also produce sugar in the blood are dealt with by the body in the same way as sugar. Although wholegrain cereals such as real wholemeal (wholewheat) bread are also digested in the same way, the process is slower and the quantity of insulin needed is smaller. This is because the bran and natural fibre they contain prevents them from being broken down and absorbed too quickly: nature has provided an in-built brake. Such foods are therefore excellent sources of slow-release energy, in addition to the many vitamins and minerals they contain. It is now thought that one of the reasons for the large increase in mature-onset diabetes in developed countries is the increased consumption of sugar and refined carbohydrates that has come about through mass production. Eating these foods regularly strains the body’s delicate mechanism for dealing with them until eventually it is unable to operate properly. It is clear that a healthy diet has to be low in sugar and in refined carbohydrates. FAT FACTS There are three main types of fat, each classified according to its chemical structure: saturated fat, polyunsaturated fat and monounsaturated fat. They do not all affect the body in the same way (except for piling on the pounds if we eat too much of them – unfortunately they all have this in common). Saturated fats are found mainly in animal fats – meat, butter, lard, milk and eggs. Fish contains 10–25 per cent. There is little saturated fat in plant oils, with the exception of palm oil and coconut oil which are often included in soft margarines. Saturated fats raise the levels of cholesterol in the blood. This can lead to heart disease and some types of cancer and the general recommendation is that we should reduce our intake of these fats as much as possible. Polyunsaturated fats are found in greatest quantities in plants, particularly soya, corn, cottonseed, wheatgerm, sunflower and safflower. Most animal products contain very little, although fish is rich in omega-3 fatty acids which are a type of polyunsaturated fat. Monounsaturated fats are found in many foods including nuts, butter, meat, eggs, milk and margarines, but the most concentrated source is olive oil, which contains 70–90 per cent. Rape seed oil and avocados are also rich in monounsaturated fats. Neither polyunsaturated nor monounsaturated fats raise the level of cholesterol in the blood and when included in the diet both reduce the risk of heart disease. SO WHY BOTHER TO CUT BACK ON THESE FATS? Our intake of fat affects the amount of cholesterol in our bloodstream and our vulnerability to diseases affecting the heart and arteries, as well as our suseptibility to gallstones. Fats of any kind have more than double the number of calories per gram than either of the other main food groups – proteins and sugars. In addition, calories from fat are more easily stored as fat in our bodies than calories from other sources. So a diet high in fat increases the risk of obesity, and both obesity and a diet high in fat may increase the risk of certain cancers. In America and Britain we obtain, on average, almost 40 per cent of our calories from fat. This percentage is beginning to fall because of the availability of low-fat foods and our awareness of their value to our health. However, we have quite a way to go, because a healthy percentage is considered to be 15–30 per cent. In fact in a traditional Asian diet, with its low incidence of heart disease, diabetes and cancer, fat supplies only 15–22 per cent of calories. There are some doctors who consider even 15–22 per cent too high. The late Dr Nathan Pritikin, founder of the Pritikin Longevity Centers in California, set the target at 10 per cent. His methods have helped tens of thousands of people lose weight and keep it off, as well as helping reduce or eliminate medication for heart and arterial problems, high blood pressure and diabetes, and in some cases reversing the patient’s disease. Similar results are reported by Dr Dean Ornish, who also advocates a diet containing not more than 10 per cent fat and one that is based entirely on pulses, fruits, grains, vegetables and small quantities of fat-free dairy products. The results of these pioneering doctors are inspiring because they show how the body can heal itself, given the right diet and exercise. HOW LOW CAN YOU GO? A completely fat-free diet would be unhealthy. Our bodies need to take in 4–6 per cent of calories as fat in order to be able to synthesise the essential fatty acids necessary for health. If you kept strictly to the Pritikin diet, Dr Dean Ornish’s diet or indeed the recipes given in this book, you would be getting about 10 per cent of your calories from fat; this being derived from the small amounts naturally present in whole grains, pulses, fruits, vegetables and low-fat dairy produce. The good news is that although these ingredients are low in fat, they contribute the vital nutrients which your body needs to heal itself and to function at its peak. There are some practitioners who advocate supplementing our general diet with Essential Fatty Acids (EFA’s) either in the form of oil or capsules. A diet which is very low in fat allows you the leeway to include these valuable oils if you wish. They could be particularly beneficial to vegetarians, who are not getting any of the omega-oils from fish. Look for ‘Udo’s oils’ in health food stores, or ask the staff for advice. These oils need to be kept in the refrigerator and used up quickly. CURING CANDIDIASIS The recipes in this book are, like those of Dr Pritikin and Dr Ornish, based on the ingredients mentioned above. However, because I wanted this book to be useful for those suffering from yeast-related problems – the effects of an overgrowth of Candida albicans (candiasis) – I have also excluded other ingredients. There are no fruits or artificial sweeteners in the recipes; also excluded are yeast and products containing it; vinegar and fermented products, including soy sauce; malted products; anything containing mould, such as cheese; and mushrooms. Milk and most products made from it are also unsuitable because they contain lactic acid, which is a form of sugar. The exception is yogurt, which is allowed because most of the lactose has been digested by the bacteria present in the yogurt. So low-fat yogurt is suitable, even though other milk products are not. Stimulants – tea, coffee, chocolate and cola drinks – also have to go because they cause the adrenal glands to trigger the release of the body’s sugar stores into the bloodstream, ‘feeding’ the candida in the same way as sugar in the digestive system. Caffeine is also banned from the Pritikin program, and by Dr Ornish. If you go to a nutritional therapist the first thing they will do, most likely, is tell you to give up coffee (and some will ban tea, too). Although it’s the caffeine which is the main problem, many practitioners recommend you avoid both normal and de-caffeinated coffee. Having loved both tea and coffee, particularly the latter, dark and strong as could be, I could never imagine myself not drinking them. However, I have now given them up and I would not have believed how much better I feel. I mainly drink rooibosh tea, made from the seed of the redbush tree, in place of both tea and coffee. It has a flavour not unlike tea and although it took me a while to like it as much as I used to like tea, I can now say that I do. (But not as much as real coffee. My body likes it a lot better, though.) If you do come off tea and coffee, be prepared for some withdrawal symptoms – probably headaches – in the first few days. Take painkillers for these if you need to, but make sure that these do not contain caffeine. If you suspect that you may be suffering from candida, symptoms of which range from chronic fatigue to aching joints and muscles and a weakened immune system, you can cure yourself by keeping to a strict diet and taking vitamin and anti-fungal supplements. I recommend Erica White’s Beat Candida Cookbook published by Thorsons for more information on this subject. a personal note When I write a cookery book I generally put on a pound or two in weight – an inevitable side-effect of all the tasting and testing which has to be done. It’s irritating, and a nuisance having to lose the weight afterwards; in fact it’s the one aspect of recipe writing that I don’t enjoy. During the writing of this book, however, it was different. When I’d finished I found that not only had I not gained the usual weight but I’d actually lost over half a stone without thinking about it or trying. The food was delicious and I had lots of energy. I hope it’s the same for you. low-fat, low-sugar ingredients After all my comments about foods which are not used in this book you’re probably wondering what on earth you can eat. Actually it’s surprising how many ingredients are suitable: Fresh vegetables: all kinds can be eaten – raw or cooked, in soups, salads, main courses and, in the case of some of the sweeter ones such as butternut squash, as the basis for desserts and cakes. Choose organic if possible to avoid the risk of chemical residues. If you can’t manage to go completely organic, do choose organic carrots, lettuces and soya (also bananas, strawberries, milk and chocolate if you’re eating these). I’d also like to add organic potatoes to that list and hope that it won’t be very long before organic produce is the norm rather than the exception in all our food shops. Frozen and canned vegetables: some of these are useful but make sure that they do not contain added sugar. Look for organic tomatoes canned without citric acid, particularly if you’re on the diet to combat candida. Canned sweetcorn without added sugar or salt is useful; also frozen sweetcorn, peas and broad beans. Lemons: the only fruit permitted, apart from a little lime rind and juice which I’ve used very occasionally. Lemon juice is used instead of vinegar in dressings and a squeeze at the end of cooking is a useful flavour-enhancer in many dishes. Buy unwaxed, preferably organic lemons, especially if you’re going to use the skins as well as the juice. Pulses: dried beans and lentils are wonderful, virtually fat-free sources of protein, fibre, minerals and vitamins. Many recipes in this book include these in either their dried or canned form. Again, buy organic if you can. Canned organic pulses are now available from large supermarkets and health food stores and are very handy, though dried pulses are easy to prepare. To prepare pulses, cover with cold water and soak for 8 hours, or bring to the boil and leave to soak for 1 hour. Rinse and cover generously with fresh cold water. Boil rapidly for 10 minutes before reducing the heat and letting them boil gently until tender: usually 1–1 / hours. Lentils and split peas cook in 20–60 minutes, depending on the type – they don’t need soaking before cooking although if you do soak them they cook more quickly. All pulses freeze well. For convenience, cook a 500g/18oz bag, divide into 5 portions and freeze – each portion will be the equivalent of a 425g/15oz can of beans. Whole grains: this group includes brown rice, quinoa, millet and flaked brown rice, as well as brown rice flour and polenta (maize flour). Couscous is a refined, not a whole grain; bulgur wheat is a more nutritious alternative and is just as easy to prepare. Wholewheat pasta is also very useful in the diet. If you can’t eat wheat, non-wheat pastas made from vegetables, corn, millet and rice are available from health food stores. Tofu: this useful and nutritious ingredient is used in quite a few of the recipes. It’s particularly important to buy an organic type to ensure that it hasn’t been made from GM soya beans. Low-fat plain organic yogurt: If you can’t tolerate any dairy produce, use an unsweetened soya yogurt instead. You can buy this from health food stores, or it’s easy to make your own (see page (#litres_trial_promo)). Soya milk: unsweetened organic soya milk is used in recipes instead of dairy milk. Organic free-range eggs: egg whites are used in a few of the recipes in this book. Cold-pressed organic olive oil: this is used only in a handful of the recipes. If you wish to add a light misting of oil to vegetables before roasting or frying, you might like to make an oil spray by putting some olive oil into a spray bottle, topping up with 8 parts of cold water and shaking and spraying when required. Spices: apart from the very hot spices, such as chilli and cayenne, these are usually allowed and are invaluable for making low-fat, low-sugar meals taste really good. A particular favourite in this book is cumin, in both seed and powdered form; ground coriander and turmeric are also invaluable, as is nutmeg – buy it whole and grate as required. Freshly ground black pepper can also be used freely. Buy the spices as you need them for a particular recipe and you’ll soon build up a useful collection. Fresh herbs: I think the availability of a wide range of fresh herbs is one of the factors that has made the most impact on our cooking in the last ten years. They are a wonderful way of adding freshness and flavour to dishes and make a very appetising garnish. Fresh ginger and garlic are also indispensable flavourings. Salt: may not be recommended by most health experts, but it is difficult to reduce while still retaining flavour. As a substitute, I have recently been using a sodium-reduced sea salt from Iceland. It is the best of the reduced sodium salts that I have tried. Reduced sodium salts contain a higher percentage of potassium than normal salt, so if you’re having treatment for a kidney or heart disorder, check with your doctor before using it. equipment and techniques The only special equipment needed for low-fat, low-sugar cooking is one or two non-stick pans: ideally, a large non-stick frying pan with a lid and a medium-sized saucepan for making sauces and other mixtures that tend to stick. A non-stick baking sheet or tray is also useful or, alternatively, you could buy some of the non-stick fabric which you simply place on an ordinary baking tray. It can be washed and re-used time and again. DRY-FRYING The recipes in this book are fairly simple and do not involve complicated techniques. However, what I call ‘dry-frying’ is used in quite a number of the dishes. This is simply cooking in a frying pan or saucepan (non-stick) without added oil or liquid. By dry-frying an onion, for instance, you can get a result very much like fried onion. Put a fairly finely chopped onion into the frying pan, cover with a lid and set over a gentle heat. Let it cook for 6–7 minutes, stirring often. It will soften and become lightly flecked with brown. Turn up the heat if you want to brown it more, but take care because it’s easy to burn it and get a bitter flavour. If this seems likely, add a little water or stock and continue to gently ‘fry’ the onion until the liquid has disappeared and the onion is tender. You can use this technique with any vegetable if you want a fried effect without using fat. If using no fat seems too extreme, you could try using just a teaspoonful of olive oil. It’s surprising how little you need. When I started experimenting with recipes for this book I initially used a teaspoonful of oil for the frying process, but having tried frying onions without any oil, decided to opt for this ‘purer’ approach which seemed to give results which were just as good. Once you start using little bits of oil here and little bits there, it starts to add up and the diet stops being ‘low fat’. However, how low you go is up to you; because the recipes are strict you have the scope to add a little fat here and there where it matters to you. One tablespoonful of oil adds 15 grams of fat to a recipe; a teaspoonful adds 5 grams of fat. THE OIL AND WATER SPRAY I think the idea for this originally came from low-fat cook extraordinaire Sue Kreitzman. All you do is buy a small spray bottle at a chemist or garden centre, fill this with olive oil and water in the proportion of 1 part oil to 8 or 10 parts water, shake well, then spray over your food. I use this on Mediterranean vegetables such as aubergines (eggplants) and courgettes (zucchini), or on burgers and rissoles before grilling or baking them. An alternative would be to use one of the oil sprays which you can buy in supermarkets, but making your own is so easy and you know exactly what’s in it. The only time when a supermarket oil spray is useful is for greasing cake tins (pans), although if you use non-stick baking parchment you don’t need it. soups (#ulink_f5376e84-3cd5-5e61-b3fa-6eb56f9628d8) When making a soup I generally start by saut?ing an onion and any other vegetables in a tablespoonful of olive oil or a small amount of butter, as I have found that this gives the soup a superior flavour. However, wanting to keep the recipes as ‘pure’ as possible, I also experimented with dry-frying the onion and other vegetables before adding the stock or water and found that this also worked well. This process seems to draw out the flavour and, if you allow the vegetables to brown, caramelises their natural sugars and adds to the finished taste of the soup. So after much testing and experimenting, I decided to use this method as a basis for many of the soups. However, if you want to add a little fat, saut?ing in 1 teaspoon of olive oil will usually add only about 1 gram of fat per serving. Good stock can also contribute enormously to the success of a soup and is not difficult to come by now that you can buy vegetable stock in supermarkets or make up your own from good quality stock cubes or – my favourite – vegetable bouillon powder. Of course in low-fat cookery you can’t rely on a splash of cream to add the final touch to soup and a spoonful of low-fat yogurt somehow doesn’t have the same effect. I think that often the nicest finishing touch is a generous scattering of chopped fresh herbs, which are easy to get almost anywhere all the year round. flageolet bean, leek and watercress soup (#ulink_8ad54f07-c82d-5aee-87b4-d4b844a02ff5) Pale green flageolet beans give this soup a delicate flavour, plentiful nutrients and a slightly thickened texture. You can buy them in cans at large supermarkets. serves 4 2 leeks, sliced 425g/15oz can flageolet beans 600ml/20fl oz/2 / cups vegetable stock or water 1 bunch or packet of watercress salt and freshly ground black pepper Put the leek into a non-stick pan, cover and cook very gently for about 7 minutes, until the leek is becoming tender, stirring from time to time. Drain and rinse the beans, then add them to the pan along with the stock or water. Bring to the boil, then reduce the heat, cover and leave to boil gently for 10–15 minutes, stirring occasionally, until the leeks are fully cooked. Put a ladleful of the soup into a food processor or blender with the watercress and whiz to a pur?e. Return this to the saucepan, stir and season with salt and freshly ground black pepper. Bring back to just below boiling point and serve. roasted butternut squash soup with cumin (#ulink_34b697c4-10f8-5467-bb6c-a8ac3af5efc1) Butternut squash has a glorious dense golden flesh with a very sweet flavour. I think the best way to cook it, to bring out all the flavour, is to bake it. The squash can be baked in advance, when convenient, then you can whiz up this delicious soup in the minimum of time. serves 4 1 butternut squash 1 onion, chopped 1 large garlic clove, chopped 1tsp ground cumin 600ml/20fl oz/2 / cups vegetable stock or water salt and freshly ground black pepper Preheat the oven to 200°C/400°F/gas mark 6. Cut the squash in half, down through its stem. Scoop out the seeds, then put the halves cut-side down on to a baking tray and bake for 45–60 minutes, or until they are tender, turning them over about half way through cooking time. Cool. Scoop the flesh away from the skin using a spoon and discard the skin. All this can be done well in advance if convenient. When you’re ready to make the soup, put the onion into a non-stick pan, cover and cook gently for about 7 minutes, until the onion is tender and lightly browned, stirring from time to time. Add the garlic and cumin, stir over the heat for a few seconds, until the cumin smells aromatic, then add the squash flesh and the stock or water. Bring to the boil, reduce the heat and leave to boil gently for about 10 minutes, to allow all the flavours to blend and to ensure everything is cooked. Pur?e in a food processor or blender. Add a little more stock or water if necessary to get the consistency to your liking. Season with salt and freshly ground black pepper and serve. lentil and carrot soup (#ulink_422c8edf-ad90-5a35-9019-a1e207fad8a6) Lentil soup is always soothing and sustaining, and this is a particularly delicious recipe for this favourite. If you have a pressure cooker, you can speed up the cooking time by cooking at high pressure, after the lentils and stock or water have been added, for 5 minutes. serves 4 2 onions, chopped 2 carrots, sliced 225g/8oz/heaping 1 cup red lentils 1 litre/35fl oz/4 / cups vegetable stock or water 2 garlic cloves salt and freshly ground black pepper Put the onion into a non-stick pan, cover and cook gently for about 7 minutes, until the onion is tender and lightly browned, stirring from time to time. Add the carrot, lentils and the stock or water, bring to the boil, then reduce the heat, cover and leave to boil gently for 20 minutes, stirring occasionally, until the lentils are pale golden and soft. Put in a food processor or blender with the garlic and whiz until smooth. Return to the saucepan and simmer gently for 3–4 minutes to cook the garlic. Season with salt and freshly ground black pepper. tomato, ginger and chick pea soup (#ulink_1a01d3cc-e1c6-549b-abb3-628eb079a1b0) An unusual, delicious and filling soup. serves 4 1 onion, chopped 450g/1lb potatoes, peeled and cut into 1cm/ / in dice 1 large garlic clove, chopped walnut-sized piece of fresh ginger, chopped 425g/15oz can chick peas (garbanzo beans), drained and rinsed 425g/15oz can tomatoes in juice 600ml/20fl oz/2 / cups vegetable stock or water salt and freshly ground black pepper Put the onion into a non-stick pan, cover and cook gently for about 7 minutes, until the onion is tender and lightly browned, stirring from time to time. Add the potato, cover and cook gently for 5 minutes, until the vegetables are becoming tender, stirring from time to time to prevent sticking. Add the garlic and ginger; cook for a few seconds, stirring, to cook them lightly, then add the chick peas (garbanzo beans), tomatoes and stock or water. Bring to the boil, then cover, reduce the heat and leave to boil gently for 15–20 minutes, until all the vegetables are tender. Season with salt and freshly ground black pepper. french onion soup (#ulink_59ef3599-a1c1-518e-9675-037b81143460) In this soup, the onions are first browned slowly in very little oil, before the stock is added. This long browning process at the beginning is important because it gives this soup its flavour and colour. serves 4 1tsp olive oil 450g/1lb onions, finely sliced 1tbsp brown rice flour 850ml/30fl oz/3 / cups vegetable stock or water salt and freshly ground black pepper 1–2tbsp chopped spring (green) onion or chives, to serve Heat the oil in a large saucepan, add in the onions, stir, then fry them slowly for 15–20 minutes until they’re lightly browned and very tender, stirring often, particularly towards the end of cooking time. Stir in the flour, cook for a few seconds, then pour in the stock or water. Bring to the boil, then let it simmer gently, uncovered, for 10 minutes, to cook the flour. Season with salt and freshly ground black pepper. Serve with a sprinkling of spring (green) onions or chives. creamy curried parsnip soup (#ulink_569732c2-bfe9-575d-8287-09f9c7b93356) A light curry flavour adds zing to parsnip soup whilst some soya milk gives a creamy texture – a very pleasant combination. Ordinary curry powder is fine for this recipe: use your favourite. I prefer a medium one. serves 4 1 onion, finely chopped 1 carrot, finely sliced 450g/1lb parsnips, peeled and cut into 1cm/ / in dice 1tbsp curry powder 600ml/20fl oz/2 / cups vegetable stock or water 300ml/10fl oz/1 / cups soya milk salt and freshly ground black pepper 1–2tbsp chopped fresh chives, to serve Put the onion into a non-stick pan, cover and cook gently for about 7 minutes, until the onion is tender and lightly browned, stirring from time to time. Add the carrot and parsnip. Stir, then turn down the heat, cover and leave to cook gently for a further 5 minutes, until the vegetables are getting tender, stirring often to prevent sticking. Stir in the curry powder, cook for a few seconds until it smells aromatic and then add the stock or water. Bring to the boil, reduce the heat, cover and leave to boil gently for about 15 minutes, stirring occasionally, until the vegetables are very tender. Pour the mixture into a food processor or blender with the soya milk, and whiz until smooth. Return to the saucepan and season with salt and freshly ground black pepper. Reheat gently before serving, but don’t let it boil or the soya milk will curdle. Serve each bowlful topped with chopped chives. mexican black bean soup with tomato salsa (#ulink_0e15b48f-ba81-5c5b-9795-8d5b9ec799cc) This is a very hearty and filling soup which makes a satisfying meal, especially if you serve it with some wholewheat bread. You can buy the black beans at large supermarkets and health food stores. serves 4 250g/9oz/1 / cups dried black beans 1 onion, chopped 1 large carrot, diced 1 celery stalk, diced 1 garlic clove, chopped 2 sprigs of parsley 1 bay leaf / tsp cumin seeds / tsp ground coriander 1tsp dried oregano juice of / a lemon salt and freshly ground black pepper for the tomato salsa 4 tomatoes, chopped 4 spring (green) onions, thinly sliced small bunch of fresh coriander (cilantro), chopped juice of / a lemon Put the beans into a large pan with enough water to cover by about 5cm/2 in. Bring to the boil, boil for 1 minute, then remove from the heat and leave to stand for 1 hour. Add the onion, carrot, celery, garlic, parsley and bay leaf. Bring to the boil. Boil for 5 minutes, then reduce and simmer gently, covered, until the beans are very tender – 1–1 / hours. Add the cumin, ground coriander and oregano. Cook for a further 30 minutes. Remove and discard the parsley stems and bay leaf. Pur?e about half the beans in a food processor or blender. Put the pur?e back into the pan. If it is very thick, add a little water to get it to the consistency you like. Reheat gently, add the lemon juice and season with salt and freshly ground black pepper. Make the salsa by mixing together all the ingredients, season and put into a small bowl. Ladle the soup into bowls and let people spoon the salsa on top of the soup themselves. butter bean and leek soup with thyme (#ulink_be519ef5-c034-5726-b1ec-bc0dfb60085b) There’s something very satisfying about making this warming, comforting winter soup. If you want to speed the process up, use canned beans instead of dried. serves 4 250g/9oz/1 / cups dried butter or lima beans or 2 x 425g/15oz cans 2 leeks, sliced 1 onion, sliced 2 garlic cloves, sliced / tsp dried thyme / tsp curry powder salt and freshly ground black pepper juice of 1 lemon 1–2tbsp chopped fresh parsley, to serve Put the beans into a large pan with enough water to cover them by about 5cm/2 in. Bring to the boil, boil for 1 minute, then remove from the heat and leave to stand for 1 hour. Add the leeks, onion, garlic, thyme and curry powder. Bring to the boil. Boil for 5 minutes, then reduce and simmer gently, covered, until the beans are very tender – 1–1 / hours. Pur?e the soup in a food processor or blender. Put the pur?e back in the pan. If it is very thick, add a little water to get it to the consistency you like. Reheat gently and add salt, freshly ground black pepper and enough of the lemon juice to bring out the flavour. Serve sprinkled with chopped parsley. yellow split pea and vegetable soup (#ulink_ee237bbb-b9bc-533c-bafc-47ee49cd0ccb) This split pea soup originated from Czechoslovakia and is unusual in that it is thickened with a little flour, in addition to the natural thickness which the split peas provide. This gives an interesting texture – a smooth base with tender split peas. serves 4–6 225g/8oz/heaping 1 cup yellow split peas 2 litres/70fl oz/9 cups water 2 onions, finely chopped 2 carrots, finely sliced 1 garlic clove, crushed 1–2tbsp wholewheat flour salt and freshly ground black pepper Put the split peas into a saucepan with the water; let them simmer gently for 40–50 minutes until they’re tender, then pur?e them in a food processor or blender. Meanwhile, put the onion in a non-stick pan, cover and cook gently for about 7 minutes, until the onion is tender and lightly browned, stirring from time to time. Add the carrot, stir, cover and cook for a further 5 minutes. Stir in the garlic and flour, cook for a minute or two, then gradually pour in the split pea pur?e, stirring until you have a smooth mixture. Let the soup simmer for 5–10 minutes to cook the flour, then season with salt and freshly ground black pepper. This makes quite a thick soup; if you want it thinner you can always add more liquid. spanish chick pea soup (#ulink_8ce20c8c-7d01-51d5-86dc-1ad74952bf32) Traditionally this would be made with dried chick peas (garbanzo beans) but I’ve adapted the method and timings for the canned variety. Look out for the organic ones which are now becoming widely available. serves 4 1 onion, chopped 1 potato, peeled and cut into 1cm/ / in dice 2 carrots, cut into 5cm/ / in slices 1 large garlic clove, chopped 425g/15oz can chick peas (garbanzo beans), drained and rinsed 600ml/20fl oz/2 / cups vegetable stock or water 225g/8oz spinach or green cabbage, shredded salt and freshly ground black pepper Put the onion into a non-stick pan, cover and cook gently for about 7 minutes, until the onion is tender and lightly browned, stirring from time to time. Add the potato and carrot, stir, then turn down the heat, cover and leave to cook gently for a further 5 minutes, stirring from time to time to prevent sticking. Add the garlic, stir over the heat for a few seconds to cook it lightly, then add the chick peas (garbanzo beans) and stock or water. Bring to the boil, then add the spinach or cabbage. Bring back to the boil, and leave to boil gently for 15–20 minutes, stirring occasionally. Season with salt and freshly ground black pepper. leek, carrot and tarragon soup (#ulink_1c121bc8-dc46-5a5c-89a8-b21685b68e3d) A pretty, golden soup flecked with orange and green from the leeks, carrots and tarragon. serves 4 4 leeks, finely sliced 2 large carrots, cut into 5mm/ / in dice 850ml/30fl oz/3 / cups vegetable stock or water grated nutmeg salt and freshly ground black pepper 1–2tbsp chopped fresh tarragon, to serve Put the leek into a non-stick pan, cover and cook gently for about 5 minutes, until it is beginning to soften, stirring from time to time. Add the carrot and the stock or water, bring to the boil, reduce the heat, cover and leave to boil gently for 15–20 minutes, stirring occasionally, until the leeks and carrots are fully cooked. Pur?e a ladleful of the soup in a food processor or blender, then stir this into the rest of the soup in the saucepan. Season with a little nutmeg, salt and freshly ground black pepper. Serve sprinkled with chopped tarragon. celery, tomato and sweet red pepper soup (#ulink_16302172-cef4-5178-848a-1592b824c946) This is a delicious, chunky soup. It’s good either hot or cold, when it’s rather like gazpacho. serves 4 1 onion, chopped 2 sweet red peppers, deseeded and chopped 1 head celery, finely sliced 2 large garlic cloves, chopped 425g/15oz can tomatoes in juice 400ml/14fl oz/1 / cups vegetable stock or water salt and freshly ground black pepper Put the onion, sweet pepper and celery into a non-stick saucepan and cook, without any additional fat or liquid, for 6–7 minutes, until they are flecked with brown and getting soft, stirring often to prevent sticking. Add the garlic and the tomatoes, chopping them with the spoon once they’re in the pan. Add the stock or water. Bring to the boil, reduce the heat, cover and leave to boil gently for 30 minutes, stirring occasionally, until the vegetables are very tender. Pur?e a generous ladleful of the soup in a food processor or blender, then return it to the rest of the soup and stir. Season with salt and freshly ground black pepper. chilled cucumber soup (#ulink_03694ffe-30b5-5c2a-8666-37603a962fb9) For a complete change of pace, chilled cucumber soup is very refreshing either as a first course or cooling snack in hot weather. serves 4 1 cucumber, peeled and cut into rough chunks 425ml/15fl oz/2 cups low-fat plain yogurt 8 sprigs of mint 4 sprigs of parsley 2 spring (green) onions, chopped 1 garlic clove, optional salt and freshly ground black pepper 4 sprigs of mint and ice cubes to garnish, optional Put the cucumber into a food processor or blender with the yogurt, mint, parsley, spring (green) onions, and garlic if you’re using this, and whiz to a pur?e. Season with salt and freshly ground black pepper, then serve, garnished with mint and with an ice cube in each bowl if you wish. dips and spreads (#ulink_560df5dc-6cdc-5eb3-860f-da661f9aee21) Some tasty dips and spreads are very useful when you’re eating a low-fat, low-sugar diet. They take the place of both cheese and butter in sandwiches and on toast, crispbreads and crostini, as well as making tasty first courses and additions to salads. Many of the savoury dips in this section are based on beans or lentils which make wonderfully flavoursome dips and spreads, thick or thin, smooth or chunky as you prefer. Mix them with fresh herbs, spices, lemon juice, tomato paste, garlic, sweet peppers and other vegetables – there are many possibilities. Tofu, too – well-flavoured, of course – is excellent dip-and-spread material. Sweet spreads – to replace honey, jam and even chocolate spread – require a little more ingenuity when sugar in any kind of serious quantity is out of bounds. As I’ve explained in the introduction to this book, I’ve taken the tough route and even banished fruit, which would be a relatively easy option for sweet spreads and of course there are plenty of no-added sugar preserves, sweetened with fruit juice, available if your diet is more lenient. But for those who cannot bend the rules this far, I have found several useful sugar replacements: canned chestnut pur?e (unsweetened, of course); cooked and pur?ed butternut squash; carob powder, that so-called ‘chocolate replacement’ usually scorned by chocoholics but usually really appreciated by anyone on a diet which denies the real thing; and fruit teas which provide the flavour of fruit without the sugar. tofu and fresh herb dip (#ulink_41d2530c-1aba-5d45-a191-ac79ec88c5ce) Tofu needs plenty of flavouring, but with the addition of onion, garlic and herbs it makes a tasty dip. serves 4 1 small onion, finely chopped 1–2 garlic cloves 8 good sprigs of parsley 285g/10oz packet tofu, drained salt and freshly ground black pepper Конец ознакомительного фрагмента. Текст предоставлен ООО «ЛитРес». Прочитайте эту книгу целиком, купив полную легальную версию (https://www.litres.ru/rose-elliot/low-fat-low-sugar-essential-vegetarian-collection/?lfrom=688855901) на ЛитРес. 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