Ingredients

• 2 tblsp butter
• 1 medium onion, peeled and finely chopped
• 1 large shallot, peeled and finely chopped
• 2 large truss tomatoes, peeled seeded & diced
• 1/3 cup vegetable stock
• salt & pepper to taste
• 1 x 420g can white cannellini, butter, or haricot beans well drained
• 2 tblsp fresh thyme leaves

Serves 2 – 3

Preparation

• Melt the butter in the base of a heavy casserole dish.
• Sauté the chopped onion and shallots until soft and translucent.
• Add the diced tomatoes and cook over a gentle heat for 3 to 4 minutes.
• Pour in the vegetable stock, stir, and season to taste.
• Cover the casserole and simmer for 2-3 minutes to create a creamy sauce.
• Fold in the white beans, simmer for 2 minutes to warm through.
• Sprinkle with fresh thyme and serve over steamed rice.

Tip
Chick peas have a nutty taste and a meaty texture – but best of all they do not cause flatulence! They are available in cans, and you can quickly make up the popular Middle Eastern dip hommus to snack on at your leisure.

Ingredients

• 1 large ripe avocado, peeled and cut into 1.5cm cubes
• 3 vine ripened tomatoes chopped into 1.5 cm cubes
• 4 hearts of palm, chopped into 2 cm slices
• 1 small red onion, finely chopped
• ½ cup light vinaigrette
• salt and pepper to taste
• mixed greens

Serves 3 – 4

Preparation

• Place prepared avocado, tomatoes, hearts of palm and onion in a salad bowl and mix well.
• Season with salt and pepper.
• Drizzle with vinaigrette then toss lightly.
• Serve over mixed salad greens.

Ingredients

500g of trimmed fresh asparagus, white and green

Preparation

• Rinsed prepared asparagus.
• Arrange spears in a large casserole dish with feathery ends facing towards the centre.
• Sprinkle with a tablespoon of water, cover and microwave on HIGH (100%) for 3-4 minutes.
• Serve immediately.

Ingredients

• 500g green beans
• 1 small onion
• 60g ghee
• 1 tsp turmeric
• half tsp chilli powder
• half tsp garam masala

Serves 4

Preparation

• Wash and cut beans in 2 cm pieces.
• Grate onion.
• In the base of Pyrex pie plate heat ghee on HIGH for 30 seconds then sauté the onion for1and a half minutes.
• Toss through the beans, turmeric and chilli powder.
• Sprinkle over garam masala.
• Pour over a quarter of a cup of water, cover tightly with plastic wrap and cook on HIGH (100%) for 6- 8 minutes until the beans are soft.
• Serve as an accompaniment.

Ingredients

• 1 cup, 225g red lentils
• 2 cups warm chicken stock or water
• salt to taste
• 2 – 3 tablespoons lemon juice
• 1 cup baby spinach leaves

Serves 4

Preparation

• Rinse lentils in cold running water. Drain and place in a plastic microwave safe  casserole dish.
• Pour in the stock, add salt and cook uncovered on HIGH (100%) for 10 minutes.
• Stir in the lemon juice.
• Cover and cook on HIGH (100%) for 5 minutes.
• Stir through spinach leaves and stand for 5 minutes before serving with curry.