Low Fat, Low GI, Vegan meals for good health

Select Low GI, Low Fat, Vegan foods for every meal and snack.

For Lunch and Dinner: Fill 1/2 your plate with fresh cooked vegetables, 1/4 plate beans or legumes or lentils, 1/4 plate brown basmati rice and a low GI fresh fruit for dessert.

If you are having pasta (try Gluten free pasta) make sure it is cooked al dente and fill 1/3 of your plate with vegetables.

Walk at least 30-45 minutes a day for exercise and include some weight training, yoga or pilates 3 times a week.
**Walking after meals has been most beneficial for me** but walk whenever you can fit it into your daily routine.

3/17/10

Vegan-Spicy Eggplant (Baingan Bharta)

Ingredients:

1 Large Eggplant

2 Large Onions

6 oz. Tomato Paste

1 tsp. Salt

1 inch. Piece of Freshly grated Ginger

¼ cup chopped fresh cilantro for garnish (optional).

The following ingredients are available at Indian grocery stores:

½ tsp. Turmeric

½ tsp. Fenugreek Powder

½ tsp. Black Mustard seeds.

½ tsp. Cayenne pepper powder

1 tsp. Fennel Powder

1 tsp. Coriander seeds (Dhania) powder


Wash and pierce the eggplant with sharp knife. Wrap well in foil and bake for 1½ hours in the oven at 350º The eggplant should be very well done.


While Eggplant is baking:

Chop 2 Large Onions.

On medium heat, in a non stick pan add 3 Tbs. olive oil, chopped onions and ½ tsp. black mustard seeds.

Sauté onions uncovered till brown, stirring often.

When onions are brown, lower the heat and add the tomato paste

and the rest of the spices. Cover and cook for about 5 minutes on low heat. Remove from heat and set aside.


When eggplant is done, remove from foil when cool enough to handle and place the eggplant in mixing bowl. Trim the stem and mash the eggplant with a fork.


Add the mashed eggplant to the onion and spices paste, mix well and cook on low heat for a 5 minutes minutes.

Garnish with cilantro and serve with brown basmati rice.


Makes 6 servings.


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