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Vegetable Ideas

Here are a few of our favorite ideas for the preparation and presentation of cooked vegetable dishes – those that you would normally use as an accompaniment to a meatless main dish.

Chips and Roast Potatoes (V)

Peel potatoes and cut as desired (chip or halve). Parboil until almost done. Place your chipped or halved potatoes in the tray and pour a little cream or NC Sesame Oil over them. You do not have to use a lot of cream or oil. Salt and bake in a preheated oven at 220C. When brown on top, turn and continue baking. In the right oven, especially one with a thermo-fan, these are terrific, and perfectly healthy.

Braised Potato (V)

6 potatoes
2 onions
1/4 cup cream

Cube potatoes. Chop onions. Mix potatoes and onion together and place in covered casserole. Pour cream over mixture. Cover and bake @ 240C until done (+/- 60-90 min., depending on oven). Adding shredded cabbage to the above recipe makes a tasty alternative.

Stuffed, Baked Potato (V)

3 onions, chopped
2 cloves garlic
1 1/2 cups milk
1/2 cup cream
6 medium potatoes
salt

Scrub potatoes and bake until cooked. Cut in half. Scoop out most of inside. Sauté onions and garlic in a little water. Reduce heat and add milk and cream to this. Thicken with corn-flour or rice-polish. Add scooped-out potato to this and mix together. Salt to taste. Place filling back into potato-shells. Place in baking-tray and grill until slightly browned on top.

Hawaiian Potatoes (V)

6 potatoes
6 bananas
NC sea salt to taste
1 cup milk

Scrub potatoes. Bake in skin until almost done. Cut in halves. Scoop out most of inside of potatoes. Peel bananas and mash. Mix in with scooped-out potato and milk. Add salt to taste. Put banana/potato mixture back into shells and bake @ 180C for half an hour.

Potato-Cream Bake (V)

6 medium potatoes
1 onion
1 cup sour cream
NC sea salt to taste
3 eggs
1/2 tsp NC rosemary
garlic (optional)

Boil potatoes in salted water until almost cooked. Allow to cool. Peel potatoes. Slice and place in large flat baking-tray. Sprinkle grated onion over potatoes. Blend together cream, eggs, salt and herbs. Pour over potatoes and bake @ 180C for 35 minutes.

Stuffed Potatoes (V)

6 large potatoes
1 cup sour cream
2 chopped onions
garlic, if desired
NC sea salt to taste

Sauté onions in water. Boil or bake potatoes in skins. When tender, cut in halves lengthwise. Scoop out inside of potatoes leaving 6 mm outer layer. Mash the inside of the potatoes and mix in sautéed onions, sour cream and seasonings. Refill potato shells with mixture and bake a few minutes before serving.

Creamed Onion (V)

3 onions
1/2 tsp tarragon
2 Tbsp cream
1/4 tsp NC sea salt
2 cups water

Chop onions. Boil until soft, and until most of the water has evaporated. Reduce heat to lowest setting. Add cream, tarragon and salt. Simmer for a further 10 minutes.

Potato Ideas (V)

1) Sauté chopped onion in a little water. When browned, add potatoes and fresh cream. Toss lightly.
2) Potato Savoury. Wash well, 6 large potatoes and bake in their skins. Split in half, lengthwise. Remove soft insides carefully and mash with cream, salt and chopped parsley. Beat 2 egg-yolks and mix in. Finally, add the stiffly beaten egg-whites. Spoon back into skins and brown under grill until golden brown.
3) Potato and Mushroom Scallop. Place alternate layers of the following in a dish: 3 potatoes, cut into rounds, but not too thinly; 2 onions, cut into rings; 1 cup mushrooms; 1/2 cup cream. Finish with a layer of potatoes. Pour cream over, cover and bake at 180C until potatoes are done.
4) Potato Latkes. Grate 3 large potatoes. Drain off liquid. Add 1 chopped onion, 1 Tbsp flour, 1 Tbsp parsley, 1 beaten egg and salt to taste. Place spoonfuls on baking-tray and pour cream over. Bake until crisp and brown.

Broccoli and Nut Pie (V)

1 small broccoli
1 cup chopped NC nuts
1 onion
2 cups white sauce
NC sea salt to taste

Cook broccoli. Sauté onion in water. Break off broccoli florets and mix together with onion, salt and nuts. Place in pie-dish. Pour white sauce over this. Serve as is, or top with mashed potato or savoury breadcrumbs. Bake at 180C for 30 minutes.

Cauliflower Casserole (V)

1 large cauliflower
1 tsp lemon juice
1 1/4 tsp NC sea salt
1/2 cup ww breadcrumbs
1/4 cup cream
2 hard-boiled eggs
2 Tbsp chopped parsley

Break cauliflower into florets. Cook in boiling water with salt and lemon juice 15 – 20 min., until just tender. Mash eggs. Toast breadcrumbs in pan, remove from heat and add cream, chopped eggs, parsley and salt. Arrange cauliflower in serving dish. Sprinkle breadcrumb mixture over hot cauliflower and serve.

Creamed Spinach With Eggs (V)

2 Tbsp cream
2 Tbsp NC flour
NC sea salt to taste
1 cup milk
3 cups spinach
3 hard-boiled eggs

Cook and season spinach. Prepare white sauce by blending cream and flour in saucepan. Stir in milk, until thickened. Place hot spinach in serving dish and pour cream sauce over it. Slice hard-boiled eggs over top.

Spinach Soufflé (V)

3 cups cooked spinach
3 eggs
1/2 cup milk
1/2 tsp NC paprika
NC sea salt to taste
1 tsp NC mixed herbs

Chop spinach and cook. Set aside. Add salt, eggs, paprika and herbs to milk. Beat well. Add to cooked spinach and mix. Bake @ 220C for 30 minutes.

Spinach Dior (V)

3 cups chopped spinach
2 cups chopped mushrooms
4 eggs
NC sea salt to taste
1/2 cup cream
1 finely chopped onion
1 tsp NC mixed herbs

Mix spinach, mushrooms and onion together. Place in casserole. Beat eggs with cream, salt and herbs. Pour over main ingredients. Bake @ 180C for 25 minutes, or until egg is set. Decorate with parsley and/or sliced hard-boiled egg.

Dutch Cabbage (V)

1 small cabbage
2 eggs
1/2 cup milk
2 Tbsp cream
NC sea salt to taste

Chop cabbage and cook. Beat eggs, add milk, cream and salt. Pour over cooked cabbage. Bake @ 180C for 30 min., or until set.

Sweet and Sour Cabbage (V)

1 cup sour cream
6 cups shredded cabbage
1/2 cup water
1 tsp NC sea salt
1 Tbsp chopped onion
1 egg, beaten
1 tsp NC honey
1/2 tsp NC paprika

Combine cabbage, salt, onion and water in saucepan. Cover and bring to boil quickly, reduce heat and cook for 5 min. Combine remaining ingredients and cook over low heat until thickened. Pour over cooked cabbage and serve.

Cauliflower With Almonds (N)

1 medium cauliflower
1 cup breadcrumbs
1/4 cup cream
1 clove garlic, crushed
1/2 cup slivered NC almonds
NC sea salt to taste

Cook cauliflower. Brown crumbs in dry pan until brown. Add cream, almonds and garlic. Mix well and sprinkle over hot cauliflower. Add salt, mix and serve.

Rice Ideas

1) Grate a little lemon-rind over rice, just before serving. Gives flavour and a pleasant
aroma. (F)
2) Sprinkle 1 tsp of NC poppy seeds into NC rice. It looks interesting and appetizing. (N)
3) Add some chopped, sautéed onion and chopped hard-boiled egg, for a savoury taste. (V)
4) Chopped tomato with a pinch of NC sweet basil, gives rice a tangy taste. (F)

Chinese Rice (V)

To 2 cups cooked NC rice,
add 1 chopped sautéed onion and garlic,
2 scrambled eggs and
1 tsp NC Vitamite or Marmite.

Serve hot.

Cabbage:- (V)

1) Pour over, a white sauce to which you have added coriander to taste, as well as a pinch of saffron. Brown under grill before serving.

Carrots (V)

1) Cook with sliced onions, and cover with a parsley sauce.
2) Make a glaze of cream and NC honey, and dip carrots into it. Sprinkle with either slivered NC almonds, or parsley.

Gem Squash (F)

1) Remove pips, and cut in half. Pour into halves, a little orange juice and rind. Salt to taste. Bake in oven until tender.
2) Remove pulp. Blend together with few cashew nuts, salt and cream. Replace in skin.
3) Remove pulp. Mash with salt. Mix in some pine kernels. Put back in skin.

Hawaiian Baked Rice (F)

1 1/2 cups uncooked NC rice
2 cups water
1 cup grated pineapple
1/2 cup pine juice
1/4 cup NC honey
3 Tbsp thick cream
2 tsp grated lemon-rind
1 tsp lemon juice
2 tsp NC sea salt

Drain pineapple. Cook rice in water and pineapple juice until tender, and until liquid is absorbed. Add all ingredients, and stir in with fork. Rub casserole with cream, and place mixture in. Bake @ 190C for 15 – 20 min. This can be a main course, served with an avocado and cucumber salad.

Green Rice (F)

1/4 cup chopped parsley
1/4 cup fine NC almonds
1/2 cup green pepper
1 cup uncooked NC rice
NC sea salt to taste
2 cups water
1/4 cup cream

You may use green peas in place of parsley. Finely chop green pepper. Mix all together in casserole, cover with lid and bake at 180C for 45 min. or until liquid is absorbed and rice cooked.

Rice Salad (F)

2 cups cooked NC rice
2 cubed tomatoes
3/4 cup cubed cucumber
1/2 cup cooked peas

Mix well and season to taste. Toss in a dressing of 1 Tbsp lemon juice, 2 Tbsp cream, 1 tsp honey and a pinch of paprika.

Riz Au Lait (F)

1/4 cup NC cashew nuts
1/2 cup NC dates
4 apricots
water, as required for desired consistency

Blend together, and pour over cooked, brown rice. Bake together for 1/2 hour @ 180C.

Corn on the Cob (F)

A meal of corn on the cob can be just as enjoyable as ever without margarine or butter. Try some of the following spreads:-

1) Avocado, mashed with a little salt water
2) Avocado, blended with a few NC dates and a little cream
3) Avocado, blended with cream
4) Nut or Soya Butter
5) Whipped cream
6) Corn butter (see p. 102)

Once cooked, you may wish to place corn under the griller and to slightly toast them. Turn when browned on one side.

Green beans (F)

1) Sauté mushrooms and NC almonds together. Add green beans and toss in some fresh cream and garlic.

Creamed Green Beans (F)

Having boiled your beans till tender, remove from heat and add a little cream and salt and mix through. Delicious.

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