Spinach and Chickpea curry is a way to impress your flatmates. This recipe makes 4 and can be served with rice and/or roti
2 T oil
2 Medium onion, finely chopped
4 Garlic cloves, crushed or 1T garlic paste
3 tsp curry powder
2 tins of crushed tomatoes in juice
2 tins of chickpeas drained
200g Spinach leaves shredded
A pinch of salt
½ tsp black pepper
Heat oil in a pan and add the onions and garlic and cook on a low heat until the onions are soft. Add the curry powder and heat to release the flavours of the spices (about 1 minute) Add tomatoes and chickpeas and heat until simmering. Add spinach leaves and cook for a further 5 minutes until spinach leaves are well wilted. Add salt and pepper to taste. It is important to remember curry does not have to be hot – often we sacrifice nice flavours for extra heat. If your curry is a bit too hot for your liking serving it with cucumber chopped into small cubes and natural yogurt as a cooling side dish.
Cook together in a pot using an absorption method
(i.e.3 C water, bring to boil, cover with tight fitting lid, reduce to a low
heat and cook for 40 minutes. Switch off and let stand for 10 minutes)
2 TBSP vegetable oil
1 small onion, chopped
3 cloves garlic, minced
325g tomato tinned tomato OR 500g fresh tomatoes chopped
1 teaspoon dried basil
1 teaspoon dried oregano
1 teaspoon ground cumin
salt and pepper to taste
Heat the oil and then saute the onion and garlic until soft then add all other ingredients and cook until vegetables are tender.
Layer into a casserole dish (rice and lentils,
vegetables, rice and lentils, ending with a vegetable layer).
Vegan Parmesan cheese substitute
Sprinkle a layer of breadcrumbs, if you wish add a couple of tablespoons of this homemade vegan Parmesan cheese substitute to your crumbs for extra flavor. Bake at 180 degrees until bubbling at the edges
There has been a lot of media coverage about fibre in the diet. A high fibre diet reduces the risk of heart disease. We know that 90% of people are failing to get enough fibre. So how do you improve your dietary fibre intake? How do you do it on a low income?
Fibre occurs in plant-based foods. The relevant Eating
statements for adult New Zealanders are:
Enjoy a variety of nutritious foods every day including:
plenty of vegetables and fruit
grain foods, mostly whole grain and those naturally high in fibre
some legumes, nuts, seeds, fish and other seafood, eggs, poultry (e.g., chicken) and/or red meat with the fat removed.
Choose and/or prepare foods and drinks:
that are mostly ‘whole’ and less processed
I demonstrate how I would address each eating statement
below. In the lists I only show the fibre containing foods. There would be
other things added to the meals such as milk, cheese, yogurt, meat and cooking
Plenty of vegetables and fruit
I used the “what’s fresh” website to select seasonal fruit and vegetables based on the day of writing the blog. Eating seasonally can be a challenge if you have strong likes and dislikes. It is important to encourage ongoing “tries” of vegetables to encourage a wide variety. Frozen vegetables are acceptable
Amount (as eaten)
Corn on the cob – 1 medium
Tomato – medium
Cucumber – 4 slices with skin
Strawberries – 4 large
Orange – 1 medium
In this instance I imagined that the salad would go with
lunch, and the cooked vegetables would go with dinner.
grain foods, mostly whole grain and those naturally high in
The most common complaint I get is the cost of wholegrain
bread. For the purpose of this exercise I am going to use a $1 loaf of bread.
This will illustrate cheap bread can still help you meet your fibre intake. I
am suggesting you use a sandwich slice and choose the wheatmeal bread
Amount (as eaten)
3 slices wheatmeal bread ($1 range)
Pasta (white own brand)
200g (100g dried)
legumes*, nuts, seeds, fish and other seafood, eggs, poultry (e.g., chicken) and/or
red meat with the fat removed.
Amount (as eaten)
20g peanut butter – see below
30g of almonds consumed every second day
If you had two vegetarian meals each week e you would meet this goal. Each meal contains at least 50g (120g cooked) of lentils or other beans. If you are not able to sneak vegetarian past your family use lentils mixed in with your mince.
Choose and/or prepare foods and drinks: that are mostly ‘whole’ and less processed
One of the biggest
ways to improve fibre intake is have snacks that are mostly whole and less
Snacks arranged here are not the usual processed cakes, biscuits and crackers.
1 slice bread with 20g peanut butter daily (afternoon tea)
1 piece of fruit as snacks (supper time)
30g almonds every second day (morning tea)
This is a fairly basic diet.
Not everyone is going to stick to this all the time. Following the 80%
rule (make good choices 80% if the time) then you can get a good fibre intake
300g cooked potatoes (ideally from the previous day) cut into 1cm cubes
1 large courgette grated
1 large carrot grated
3 spring onions chopped finely or one small onion
1 can of chickpeas rinsed and drained
2 tsp of your usual curry powder
¼ C self-raising flour
½ C trim milk
Heat your oven to 180 degrees Celsius. Put quiche pan in oven with oil to come to temperature. Mix all vegetables and chickpeas together. Add flour and curry powder and mix to distribute throughout the vegetable mix. Whisk eggs with trim milk. Mix through other ingredients – this will be quite sticky. Carefully remove hot quiche pan from oven, swirl to coat bottom with oil. Put quiche mix into pan, it will sizzle. You can compress it very slightly. Bake in the oven for about 30 minutes until golden brown and the egg is cooked.
Garnish with coriander (if you like it)
Serve hot or cold with salad.
You may enjoy serving with a Raita of finely chopped cucumber and natural yogurt.