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Tofu and Mushroom Skewers
From Low-Gi Vegetarian Cookbook by Rose Elliot
9oz Tofu 1 tablespoon
Tamari soy sauce 1
tablespoon olive oil 1
tablespoon *mirin 1
teaspoon grated ginger 1
garlic clove, crushed 3oz
baby chestnut mushrooms
Drain the tofu, pat dry on kitchen paper and cut into cubes-about 10
is ideal. In a shallow dish that will hold the tofu, mix the
soy sauce, olive oil, mirin, ginger and garlic to make a marinade.
Add the tofu and turn it around so that it gets coated.
Wash the mushrooms but don't remove the stalks. Cut them in
half, if necessary. Thread a mushroom onto a skewer followed
by a cube of tofu, then another mushroom and so on-pack them well
together. When both skewers are crammed full, brush them with
the remaining soy sauce mixture. They can wait, sitting in
their marinade, for some hours, or you can grill them straight away.
When you're ready, prepare a hot grill or barbecue. Put the
skewers on a tray under the grill or on the barbecue and spoon any
extra marinade over them. Cook until they're stickily brown
and lightly caramelized and smell gorgeous-about 6 minutes under a
hot grill, turning them after about 4 minutes. Serve at once.
serves 2
*Japanese rice wine
similar to sake
Buckwheat with Lemon
and Herbs
From Low-Gi Vegetarian Cookbook by Rose Elliot
9oz organic, untoasted
buckwheat
1 tablespoon olive oil
long strands of zest from
1 organic lemon
juice of 1 lemon
4 heaped tablespoons
flat-leaf parsley, chopped
4 heaped tablespoons
chives, chopped
6 salad onions, cut into
shreds
Rinse the buckwheat in a
sieve under the cold tap, then put it into a dry saucepan and cook
over a moderate heat for about 5 minutes, stirring it about from
time to time, until it smalls gorgeously toasty and looks a bit more
golden.
Pour 1 pint boiling water
into the sauce pan, standing well back. Then cover the pan and
leave for 15 minutes, off the heat for an al dente result or over a
gentle heat if you want it softer.
Using a fork, stir the
olive oil, lemon zest and juice, parsley, chives and salad onions
into the buckwheat.
Season with salt and
pepper and serve.
serves 4
Turn this dish into a
more substantial meal by adding cubes of feta cheese, marinated tofu
or cashew nuts.
Bean Salad Nicoise
9oz thin French beans
400g can of Flageolet or
boston navy bean
9oz tomatoes, plum if
available
few sprigs of basil
handful of black olives
For the mustard dressing
1 teaspoon Dijon mustard
1/2 a garlic clove,
crushed
1 tablespoon red wine
vinegar or cider vinegar
3 tablespoons olive oil
Trim the French beans.
Cook them in boiling water for 4-6 minutes, or until tender but
still crunchy. Drain in a colander and cool under the cold
tap. Drain again.
While they're cooking,
drain and rinse the navy beans, cut the tomatoes into chunky pieces,
tear the basil and put them all into a bowl, along with the olives.
Add the French beans and season with salt and a little pepper.
For the dressing, put the
mustard, garlic, vinegar and a little salt into a bowl and mix with
a fork or small whisk, then gradually whisk in the oil.
Season.
Add half the dressing to
the salad and toss so that it's all glossy, then heap it onto plates
or a serving dish and drizzle the rest of the dressing over and
around. Grind over some more pepper and serve.
serves 2-4
Chunky Oven-Baked Ratatouille
From Low-Gi Vegetarian Cookbook by Rose Elliot
1 large red onion, cut into chunks
1 large zucchini, cut into chunky pieces
1 large egg plant, cut into chunky pieces
2 red and 2 golden peppers, seeded and cut into chunks
1lb small tomatoes 4
garlic cloves, chopped 3
tablespoons olive oil
several springs of fresh basil
Preheat the oven to 475 degrees F
Put all the vegetables and the garlic in a roasting tray or large
shallow casserole dish, sprinkle with the oil and some salt and
pepper, then mix with your hands so that they all get coated.
Put into the oven and cook, uncovered, for 30-40 minutes, until the
vegetables are browned at the edges, tender and smelling gorgeous.
Tear the basil over the top and serve.
Make even more filling by adding a drained can of white or red beans
10 minutes before it's cooked.
serves 4
Sweet and Sour Seitan
From Low-Gi Vegetarian Cookbook by Rose Elliot
2 tablespoons vegetable oil
8oz *seitan, cut into thin strips
1 red pepper, cut into strips
2 carrots, cut into strips
1 fat Zucchini, cut into strips
1 small pineapple, peeled and cut into strips
or 450g can of pineapple pieces in juice, drained
bunch of salad onions, cut into strips
For the sauce
1 tablespoon fresh lemon juice
1 tablespoon cider vinegar
1 tablespoon tamari soy sauce
1 tablespoon runny honey
1 tablespoon grated fresh ginger
2 garlic cloves, crushed
Heat the oil in a large saucepan or wok and fry the seitan until
crisp. Remove the seitan from the pan, then add the vegetables
and stir-fry for 3-4 minutes, or until the vegetables are still
crisp but getting tender.
Meanwhile, mix all the sauce ingredients in a small bowl with some
salt and pepper. Pour the sauce into the vegetables, stirring.
Add the seitan and cook for a further minute or two, to get
everything hot, then serve.
serves 2-3
*Seitan, also known as mock meat, is derived from the protein
portion of wheat. You could substitute other vegetarian
protein foods such as tofu, Quorn or TVP (textured vegetable
protein) instead.
Millet with
Peppery Leaves and Avocado
From Low-Gi Vegetarian Cookbook by Rose Elliot
4oz Millet
a few pine nuts
1 ripe avocado
3oz rocket, watercress and other leaves
grated zest and juice of 1 lemon or lime
1-2 tablespoons olive oil
Put the millet into a sieve and rinse under the cold tap, then tip
into a saucepan and stir over a moderate heat for 3-4 minutes until
the millet has dried and is beginning to smell toasted.
Pour 1/2 pint or 1 cup boiling water into the millet. Be
prepared for the mixture to seethe and steam as the water is
added-the steam can be very hot so protect your hand if necessary.
Add a pinch of salt, cover the pan and leave to cook gently for 15
minutes.
Remove the pan fro the heat and leave to stand for 5 minutes-the
millet will become dry and fluffy.
Meanwhile, toast the pine nuts. Spread them out on a dry
baking sheet and put under a hot grill for a minute or so. As
soon as they turn golden, remove them from the grill and tip into a
cold dish so they don't go on cooking and burn.
Peel and slice the avocado. Put the salad leaves around
the sides of a bowl or serving dish. Spoon the millet into the
centre and scatter the avocado over the top. Drizzle the lemon
or lime juice and olive oil over, sprinkle with salt, the lemon or
lime zest and the toasted pine nuts, grind over some pepper and
serve.
serves 2
Avocados and Wild
Mushrooms
From Low-Gi Vegetarian Cookbook by Rose Elliot
1lb 2oz assorted wild mushrooms, cleaned
1 tablespoon olive oil
2 garlic cloves, chopped
juice of 1/2 a lemon, plus an extra squeeze
2 avocados
Preheat oven to 300 degrees F
Fry the wild mushrooms in the oil in a large saucepan for 5-10
minutes, or until tender, adding the garlic and a squeeze of lemon
juice towards the end. Season with salt and pepper.
Halve, stone and peel the avocados, coat on both sides with lemon
juice and salt and pepper.
Place avocado haves cut-sides up. Spoon the mushrooms onto
them, heaping them up but leaving a rim of green showing. Put
into a cool oven for up to 15 minutes.
Optional-may be served with split red lentils and rice.
serves 4
Warm Beetroot
and Quinoa Tabbouleh
From Low-Gi Vegetarian Cookbook by Rose Elliot
4oz Quinoa
2 tablespoons olive oil
2 large red onions, finely sliced
2 tablespoons balsamic vinegar
2 tablespoons freshly squeezed lemon juice
2 small raw beets, grated
handful of flat-leaf parsley, coarsely chopped, plus extra to serve
red chard leaves or other green salad leaves to serve
Put the quinoa in a sieve and rinse thoroughly under the cold tap,
then put into a saucepan with 1/2 pint water and bring to the boil.
Cover and leave to cook slowly for 15 minutes. Remove from the
heat and leave to stand, still covered, for 5 minutes.
Meanwhile, warm the olive oil in a roomy saucepan, add the onions,
stir to coat with the oil, then cover and leave to cook gently for
10 minutes, or until very tender.
Stir the balsamic vinegar into the onions, let it bubble, then
remove from the heat and add the quinoa, lemon juice, beetroot,
parsley and plenty of salt and freshly ground black pepper to taste.
Scatter over a little more parsley and serve with red chard leaves.
serves 4
Best-Ever Chili
From Low-Gi Vegetarian Cookbook by Rose Elliot
1 onion, chopped
1 large red pepper, seeded and chopped
2 garlic cloves, finely chopped
1 mild red chili, seeded and finely chopped, or red chili flakes,
to taste
1 tablespoon olive oil
1 teaspoon ground coriander
425g can of green lentils, drained
425g can of red kidney beans, drained
425g can of chopped tomatoes
To serve
bunch of fresh coriander, roughly chopped
142ml carton soured cream (optional)
1 avocado, chopped (optional)
To make the chili, fry the onion, red pepper, garlic and chili in
the oil in a large saucepan, covered, for 15-20 minutes, or until
the vegetables are tender. Stir them from time to time to
prevent them from sticking.
Add the ground coriander, lentils, red kidney beans and tomatoes and
mix well. Leave to simmer gently for 10 minutes, season, then
serve with your chosen accompaniments and garnishes.
serves 3-4
Grilled Vegetable
and Tofu Salad
from The
New Glucose Revolution Low GI Vegetarian Cookbook by Jennie
Brand-Miller & Kay Foster-Powell
2 red peppers, quarted, deseeded
2 zucchini, thinly sliced lenghtways
3 baby eggplants, thinly sliced lengthways
7 oz whole button mushrooms, stems trimmed, halved
4 1/2 oz baby corn, halved lengthways
2 1/2 tablespoons olive oil
13 oz firm tofu, patted dry with paper towel, cut into 1/2 in thick
slices
3 1/2 oz unsalted macadamias, chopped
1 cup finely shredded basil
2 tablespoons white-wine or red-wine vinegar
1 tablespoon wholegrain mustard
salt and freshly ground black pepper
1. Preheat a barbecue grill and flat plate on medium-high.
Place the pepper, zucchini, eggplant, mushrooms and corn in a large
bowl. Add 2 teaspoons of the oil and toss to coat.
2. Place the pepper, skin side down, on the grill and cook for
3-4 minutes each side, or until the skin starts to blacken.
Transfer to a bowl, cover with a tea towel and set aside to cool.
Place the zucchini and eggplant on the grill and cook for 2-3
minutes each side, or until just tender. Transfer to a
separate bowl. Place the mushrooms and corn on the flat plate.
Cook, turning occasionally, for 3-4 minutes, or until cooked.
Transfer to the bowl of vegetables. Brush tofu with 1
tablespoon of the remaining oil. Place on the grill and cook
for 3-4 minutes each side, or until light golden. Cut into
strips and add to vegetables.
3. Once the pepper is cool, peel away the skin and cut the
flesh into thin strips. Add to the other cooked vegetables,
along with the macadamias and basil. Toss to combine. In
a separate bowl, whisk together the remaining oil, vinegar and
mustard, and season well. Add to the vegetables and toss to
combine. Serve.
Serves 4
Vietnamese Rice-Paper
Rolls
from The
New Glucose Revolution Low GI Vegetarian Cookbook by Jennie
Brand-Miller & Kay Foster-Powell
1 Lebanese cucumber, cut into short, thin sticks
1 small red pepper, cut into short, think sticks
1 large carrot, cut into short, thin sticks
1 small avocado, cut into short, thin slices
1 3/4 oz snow pea sprouts, ends trimmed
3/4 cup picked cilantro leaves
3/4 cup picked mint leaves
1/3 cup unsalted roasted peanuts, finely chopped
Dipping Sauce
3 tablespoons sweet chili sauce
1 1/2 tablespoons soy sauce
3 tablespoons fresh lime juice
1. To make the Dipping Sauce, combine all sauce ingredients in
a bow. Set aside.
2. Place all the ingredients for the rice-paper rolls on a
bench. Half-fill a large bowl with warm water. Dip one
wrapper in the water for 20 seconds, or until it is just soft.
Drain of excess water and place on a clean surface. Place a
few pieces of each of the remaining ingredients on the wrapper,
about 1 1/4 inches in from the base. Fold up the bottom of the
wrapper. Fold in the sides and roll up to enclose the filling.
Place on a tray and cover with damp paper towels. Repeat with
the remaining wrappers and filling ingredients.
3. Serve rice-paper rolls with the Dipping Sauce.
*These rice-paper rolls can be made a few hours in advance.
Simply cover with damp paper towels, then plastic wrap, and
refrigerate.
Makes 12-8 1/2 in round rice papers
Avocado, Pickled Ginger and Tofu Soba- Noodle
Salad
from The
New Glucose Revolution Low GI Vegetarian Cookbook by Jennie
Brand-Miller & Kay Foster-Powell
7 oz dried soba noodles
1 teaspoon sesame oil
5 1/2 oz snow peas, trimmed, halved diagonally
7 oz marinated tofu (such as teriyaki), thinly sliced
1 Lebanese cucumber, halved, thinly sliced diagonally
2 tablespoons pickled ginger, thinly sliced
2 1/2 oz baby spinach leaves
1/2 cup picked cilantro leaves
1 avocado, chopped, lemon juice squeezed over (to prevent
discoloring)
3 spring onions, trimmed, sliced diagonally
1/4 cup lightly toasted cashews, roughly chopped
Dressing
2 tablespoons mirin (sweet Jananese cooking wine)
3 tablespoons light soy sauce
1 teaspoon sesame oil
1. To make the dressing, place all dressing ingredients in a small
bowl, and stir to dissolve the sugar. Set aside.
2. Cook the soba noodles in a large saucepan of lightly salted
boiling water according to package instructions, or until al dente.
Rinse under cold running water. Drain well and toss with the
sesame oil. Set aside to cool completely.
3. Blanch the snow peas in boiling water until bright green
and just tender. Refresh under cold running water and drain
well.
4. Place the cooked noodles, snow peas, tofu, cucumber,
ginger, spinach and cilantro in a large bowl. Pour over
dressing and toss gently to combine. Divide the salad among 4
plates, top with the avocado, spring onions and cashews, and serve.
Serves 4
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