Tomato and Vegetable Stew

Serves 4

1 tsp olive oil 1 large onion2 medium zucchinis1 large red capsicum 400 g tinned crushed tomatoes1–4 cloves garlic 1/2 tsp sugar 1 Tbsp dried mixed herbs Salt and pepper to tasteAdd the olive oil to a wok or deep fry pan. Slice the onion and crush the garlic. Cook and stir until the onions become transparent.Slice zucchini and red capsicum. Add them to the onions and cook for a few minutes more. Add the tomatoes, mixed herbs and a little bit of water (as needed).Bring to boil, put on a lid and simmer for 30 minutes or so, stirring occasionally.Add sugar, salt and pepper to taste.

Tips

Add extra vegetables, such as eggplant, spinach or squash. You’ll be adding extra vitamins and minerals, which are important for maintaining healthy eyes, skin and sperm. This is a particularly good idea for people who have trouble consuming the recommended five servings of vegetables every day.Add mushrooms or your favourite legumes for extra protein, especially if you are a vegetarian. Protein is an important source of energy and is used by the body to grow and maintain muscles. It must be consumed in addition to carbohydrates to prevent malnutrition.Serve with brown rice, wholegrain bread or wholegrain pasta for a healthy meal. Wholegrain cereals are a great source of fibre, which helps the gastrointestinal system to digest food. Diets that contain lots of wholegrain cereals (e.g. Mediterranean diets) are associated with a lower risk of chronic health conditions, including increased blood sugar levels, metabolic syndrome and type 2 diabetes mellitus. ?Whizz the stew in the blender with some rice or pasta for healthy baby food.Serve warm as salad at a winter barbecue.

This warming stew was created by Pualina in Essendon, VIC.

Nutritional analysis per serve:

For more information on nutrition, including information on?types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see?Nutrition.?

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Vegetable Slice

Number of servings: 8 mains

6 eggs5 tablespoons plain flour1 onion diced2 large zucchini grated2 medium carrots grated1 cup corn1cup peas2 cloves garlicSalt and pepper to taste

Preparation time: 10 minutes
Cooking time: 40 minutes
Difficulty rating: Easy

Whisk eggs and flour.Add vegetables and mix together.Put in a quiche dish lined with baking paper.Bake for 40 minutes in a 180oC oven.Serve hot or cold.

Tips:

Eat leftovers cold for lunch at work or school;Serve with a side salad for a healthy meal packed with vitamins and minerals. Salad vegetables are an excellent source of micronutrients which are important for maintaining a healthy body. Serving all meals with a side salad is an easy way to ensure you eat all the vegetables you need for a healthy balanced diet;Leave the skin on vegetables so that you get all the fibre. The skin of fruits and vegetables is nutrient rich and contains most of the fibre, an important micronutrient used by the gastrointestinal system for digestion;A low fat cheese to the top before baking for a calcium-rich treat. Calcium is an important micronutrient found mainly in dairy products which is used to build healthy teeth and bones. Eating extra calcium is especially important for:

Nutritional analysis per serve:

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Vegetable Lasagne with a Twist

Serves 7

1 teaspoon olive oil1 onion diced2 carrots grated1 red capsicum sliced into thin strips10 silverbeet leaves, stalks removed250 grams low fat mozzarella cheese500 grams lasagna pastaPepper and salt to tastePreheat the oven to 180oCAdd a teaspoon of olive oil to a non-stick frying panChop the onion and add?to the pan. Cook, stirring until the onion reaches a golden colourAdd two shredded carrots and one thinly sliced capsicum to the pan, stir frequently until both have softenedTo the mix add sliced silverbeet leavesAdd a bit of water, salt and pepper and let it simmer until the silverbeet has softenedSpray a lasagne dish with cooking spray and pour a glass of water into the bottom of the dish (this is done to make the pasta softer)Place a layer of lasagne sheets at the bottom of the dish. Add a layer of silverbeet mixture and a layer of cheeseContinue layering until all ingredients have been used up, finishing with a layer of cheese on topPlace the lasagne in the oven and bake it for approximately 50 minutes

Preparation time:?20 minutes
Cooking time:?50 Minutes
Difficulty rating:?Easy

Tips

Choose the brand of mozzarella cheese with the lowest fat content. You can check how much fat each brand contains by looking at the nutrition panel on the package label. Low fat dairy products contain the same amount of calcium for healthy teeth?and bones as their full cream equivalents, but less fat and calories. Always choosing low fat dairy products is an easy step you can take to improve your diet?and reduce your risk of developing chronic health conditions like obesity, erectile dysfunction, type 2 diabetes mellitus and metabolic syndrome;Serve with a side salad or add more of your favourite vegetables to the lasagna. You’ll be adding micronutrients to your meal which are important for maintaining a healthy body. Serving all meals with a side salad is an easy way to ensure you eat all the vegetables you need for a healthy balanced diet;Choose wholemeal pasta instead of white. Cereal products made from whole grains, including wholewheat pasta contain more fibre than their white equivalents. Fibre is a micronutrient used by the gastrointestinal system?for digestion.

Nutritional analysis per serve:

More information

For more information on nutrition, including information on?types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see?Nutrition.?

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Vegetable Pasta Sauce

Serves 6

1 onion, finely chopped2 cloves garlic, crushed1 carrot, grated2 sticks celery, diced1 red capsicum, diced200 g mushrooms, sliced1 can diced tomato1 Tbsp tomato paste1 cup vegetable stock1/2 cup red wine (optional)1/2 cup fresh herbs, chopped,?or 2 Tbsp dried herbs (e.g. basil, oregano, thyme, marjoram)1?tsp cinnamon powderTabasco sauce?to tasteOlive oilFry the onion and garlic, with a little olive oil to prevent them sticking,?in a medium-sized saucepan until just tender.Add the carrot, celery,?canned tomato, tomato paste,?vegetable stock, red wine, herbs and cinnamon powder. Add a few drops of tabasco sauce to taste. Simmer for 10 minutes, stirring occasionally. Add the capsicum and mushrooms. Continue simmering with the lid on until the mushrooms are cooked. If there is too much liquid for your preference, simmer with the lid off?until the liquid is reduced to?a desirable amount.?Serve over your preferred type of pasta.

Preparation time:?10 minutes
Cooking time: 15 minutes
Difficulty rating: Easy

Tips

This is a basic vegetable sauce, but you can?choose different vegetables to use for a little?variety (or availability of what's in the house).Fresh herbs work well if there?are any on hand. Otherwise, dried herbs are just as good. These, too, can be mixed and matched for variety.Works well with any type of pasta, especially filled ones such as tortellini or ravioli.This sauce is also great with rice, couscous, quinoa, etc.

Nutritional analysis per serve (not including pasta):

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