Vegetarian Recipes

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Vegetarian - PCOS Diet Support Membership (Meal Plans)
3. Put the whole tomatoes on the grill pan and cook for about 2 minutes or until they are just
Dinner: Quinoa with Chargrilled 4.

beginning to burst their skins. Remove from the heat.
When the quinoa is cooked, tip it into an ovenproof dish. Add the chargrilled vegetables, gar-
Vegetables 5.
lic and tomato juice and season with salt and pepper to taste. Fold together gently.
Arrange the olives on top of the quinoa mixture. Cover with foil and bake for 35 minutes or
SERVES 4 until the vegetables are tender. Serve hot.
Ingredients: This food is very low in Cholesterol. It is also a good source of Vitamin
A and Manganese, and a very good source of Vitamin C. It is also
1 x cup (195 g) quinoa
MILDLY anti-inflammatory.
34 x sprigs of fresh thyme
3 x cups (750 ml) vegetable stock, preferably homemade C A LO R I E S: 304
9 oz (250g) x baby eggplants, cut lengthways into quarters
T O TA L C A R B S : 4 5 G
1 x red pepper (capsicum), deseeded and cut into chunks
GL: 20
1 x red onion, cut into chunks
2 x tbsp. avocado oil
7 oz (200g) x cherry tomatoes
2 x garlic cloves, crushed
Dinner: Eggplant (Aubergine)
1 x cup tomato juice Curry
salt and pepper
cup olives, halved SERVES 4
Ingredients:
Method:
low-fat cooking spray, for frying
1. Preheat the oven to 370F (190C). Put the quinoa in a sieve and rinse thoroughly under cold
1 x onion, chopped
running water. Place in a sauce-pan with the thyme sprigs and stock, and bring to the boil.
Cover and simmer gently for 20 minutes or until all the stock has been absorbed and the
quinoa is tender. 2 x tbsp. curry powder
2. Meanwhile, heat a ridged chargrill pan. Brush the eggplants, red pepper and onion with the 1 x aubergine, diced
avocado oil, then cook them on the grill pan (in batches if necessary) for 45 minutes or until 1 x cup dried red lentils
softened and lightly charred on both sides. Transfer to a plate. 2 x cup vegetable stock
2 3
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1 x pinch salt 2 x courgettes, sliced lengthways

cup low-fat coconut milk 2 x tbsp. avocado oil
2 x tablespoons chopped fresh coriander FOR THE MASH
14oz / 410g x can navy (haricot) beans, rinsed
Method:
1 x garlic clove, crushed
1. Spray pan with oil and cook the onion and garlic until soft. x cup vegetable stock
2. Stir in curry powder and cook for a further minute. 1 x tbsp. chopped coriander
3. Add aubergine, lentils and stock to the pan. lemon wedges, to serve
4. Bring to the boil and simmer uncovered for 30 mins - stir frequently.
Method:
5. If the lentils are not tender and mushy, boil the curry vigorously for 5 minutes.
6. Add salt, coconut milk and coriander. 1. Heat the grill. Arrange the vegetables over a grill pan and brush lightly with oil.
7. Stir and serve. 2. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
3. Meanwhile, put the beans in a small pan with the garlic and stock. Bring to the boil, then
This food is very low in Cholesterol. It is also a good source of Dietary simmer, uncovered, for 10 mins.
Fiber, Folate, Iron and Copper, and a very good source of Manganese. 4. Mash roughly with a potato masher, adding a little water or more stock if the mash seems
too dry.
C A LO R I E S: 267
5. Divide the veg and mash between 2 plates, drizzle over any leftover oil and sprinkle with
T O TA L C A R B S : 4 1 G black pepper and coriander.
GL: 17 6. Add a lemon wedge to each plate and serve.
This food is very low in Cholesterol. It is also a good source of Dietary Fiber,
Dinner: Grilled Mediterranean Veg Vitamin A, Vitamin B6, Folate and Potassium, and a very good source of
Vitamin C and Manganese. It is also MODERATELY anti-inflammatory.
with Bean Mash C A LO R I E S: 292
SERVES 2 T O TA L C A R B S : 3 6 G
Ingredients: GL: 12
1 x red pepper, deseeded and quartered

1 x eggplant (aubergine), sliced lengthways
4 5
Fiber, Vitamin C, Folate and Manganese, and a very good source of

Dinner: Big Quesadillas with Refried Vitamin K.
Beans, Spinach and Avocado C A LO R I E S: 289
SERVES 4
GL: 19
Ingredients:
5 oz (100g) x arugula (rocket) or baby spinach
1 x 15 oz can refried beans Dinner: Butternut Squash with Quinoa
2 x medium firm, ripe tomatoes, halved and sliced SERVES 4
1 x medium avocado, peeled and sliced
4 x 8-inch tortillas or wraps (gluten free if possible
Ingredients:
Prepared salsa to serve 1 x butternut squash
1 x red pepper
Method: 1 x bunch fresh coriander
1. Heat oven to 430F (220C). 1 x onion
2. Rinse the greens and steam in a wide skillet or Dutch oven, just for a minute or so, until wilt- 1 x clove garlic
ed. Transfer to a colander and drain well. 2 x tbsp. avocado oil
3. Combine the refried beans with a small amount of water in a mixing bowljust enough to 1 x tsp. crushed fennel seeds
make the beans more spreadable. 1 pinch chilli flakes
4. Lay a tortilla on a baking sheet. Spread one half of it with 1/4 of the refried beans, followed 3 oz (100g) x quinoa grain
by 1/4 of the greens and 1/4 of the tomato slices. Fold over to cover. Repeat with the remain- 15 oz (400g) x tin chopped tomatoes
ing tortillas, using an additional baking sheet if needed.
2 x 15 oz (400g) tin red kidney beans
5. Bake for 10 minutes, or until the tortillas begins to turn golden and crisp. Watch carefully!
500ml water
6. To serve, place each quesadilla or half of a quesadilla on individual plates. Top with some of
the avocado slices. Method:
7. Serve at once, passing around salsa to top individual portions.
1. Put the quinoa grain into a bowl. Cover with cold water and soak for 20 minutes.
This food is very low in Cholesterol. It is also a good source of Dietary 2. Peel the butternut squash, remove the seeds and chop the flesh into bite-sized chunks.
6 7
3. Wash, deseed and roughly chop the red pepper. 2 x tbsp. olive oil
4. Peel and finely chop the onion. 2 x shallots, thinly sliced
5. Peel and crush the garlic. 4 x small red potatoes (1 to 2 inches in diameter), quartered
6. Crush the fennel seeds in a pestle and mortar or under the blade of a big knife. 1 x cup dry white wine
7. Warm the oil in a saucepan. Add the onion and garlic and cook over a medium heat until 3 x cups vegetable or reduced-sodium vegetable stock
soft. 12 x fresh asparagus spears, trimmed and sliced on the diagonal into -inch pieces
8. Add the fennel seeds and chilli flakes and cook for 1 minute. Add the squash, quinoa, red 1 x cup fresh or frozen peeled fava beans
pepper, tomatoes and 500ml water. Bring to the boil. 1 x cup shelled peas (fresh or frozen)
9. Turn the heat down and simmer for 15 minutes or until the squash is tender and the sauce 1 x cup snipped fresh chives
has thickened. 1 x cup chopped fresh flat-leaf parsley
10. Drain and rinse the kidney beans in a sieve under the tap. Add them to the pan and heat Salt and freshly ground black pepper
through.
11. Wash and chop the coriander and stir into the squash and quinoa. Serve in warm bowls. Method:
This food is low in Saturated Fat, and very low in Cholesterol. It is also a 1. Fill a large bowl with 5 cups of water, and squeeze 2 lemon halves into it. Add the squeezed
good source of Dietary Fiber and Manganese, and a very good source lemon halves to the water.
of Vitamin A and Vitamin C. It is also MILDY anti-inflammatory. 2. Working with 1 artichoke at a time, bend back the outer leaves close to the base until they
snap off where they break naturally. Discard the layers until the exposed leaves are pale
C A LO R I E S: 298 green at the top and pale yellow at the base.
T O TA L C A R B S : 4 5 G 3. Using a small sharp knife, trim the stem and the base until it is smooth and no dark green
areas remain. Trim the leaves. Rub the base with the remaining lemon halves.
GL: 19
4. Cut the artichoke lengthwise into 4 wedges. Using a small knife, cut out the choke and the
small purple-tipped leaves; then halve again for a total of 8 wedges.
Dinner: Spring Vegetable Stew 5.

6.
Place the artichoke wedges in the lemon water.
Heat the olive oil in a large skillet over medium heat.
SERVES 6 7. Add the shallots and cook, stirring often, until softened, about 3 minutes.
Ingredients: 8. While the shallots are cooking, drain and rinse the artichokes.
9. Add the artichokes and the potatoes to the skillet and cook, stirring, for 1 minute.
2 x large lemons, halved
10. Pour in the wine and simmer until the liquid is reduced to a few spoonfuls, about 6 minutes.
4 x medium artichokes
11. Add the broth and bring to a boil.
8 9
12. Add half of the asparagus, fava beans, and peas, cover the skillet, and simmer the stew for 10
minutes.
13. Stir in the remaining asparagus, fava beans, and peas, 2 tablespoons of the chives, and 2
Dinner: Pumpkin and Almond
tablespoons of the parsley.
14. Let the mixture simmer, partially covered, for about 4 minutes, or until the potatoes and arti-
Butter Curry
chokes are tender. SERVES 4
15. Stir in the remaining herbs and season with salt and pepper to taste.
Ingredients:
This food is low in Saturated Fat, and very low in Cholesterol. It is 2 x tbsp almond butter
also a good source of Dietary Fiber, Magnesium, Potassium, Copper and
1 x tsp tomato pure
Manganese, and a very good source of Vitamin C, Vitamin K and Folate.
Zest and juice of 1 lime
C A LO R I E S: 326 1 x tbsp gluten free tamari sauce or Thai fish sauce

1 x tsp sugar
Small handful fresh coriander, with roots (if possible)
GL: 20
2 x red chillies, halved and deseeded
4 x garlic cloves
1cm x piece fresh ginger
2 x tbsp avocado oil
2 x red onions, cut into thin wedges
800g (1.7lb) x pumpkin or butternut squash, peeled, deseeded and roughly diced
400ml (14oz) x can coconut milk
Method:
1. Stir the almond butter into a jug containing 200ml (1 cup) hot water, until it dissolves. Stir in
the pure, lime zest and juice, tamari or fish sauce and sugar. Ignore how ropey this looks! Set
aside.
2. Remove the leaves from the coriander and set aside. Chop the stalks and roots as finely as
you can, along with the chilli, garlic and ginger.
3. Heat the oil in a wok or good-sized pan and fry the onions quite briskly for a few minutes, so
10 11
that they catch slightly. As soon as this starts to happen, add the pumpkin and stir-fry for a
This food is very low in Cholesterol. It is also a good source of Vitamin
few minutes. Stir in the chilli mixture for 1 minute, then add the coconut milk. Stir, then add
B6, Folate, Magnesium and Potassium, and a very good source of
the almond butter mix. Cook at a brisk simmer for 15-20 minutes, until the sauce has thick-
ened slightly and the pumpkin is tender. Season to taste or add more soy or fish sauce, as Vitamin A, Vitamin C, Vitamin K and Manganese. It is also STRONGLY
you like. Garnish with coriander leaves and serve with Cauliflower rice. anti-inflammatory
Cauliflower Rice: C A LO R I E S: 648
Ingredients:
GL: 19
1 x head of cauliflower
Coconut oil
Method: Dinner: Summer Vegetable Curry

1. Grab cauliflower and make sure there are no brown or black spots on it. If so, remove with a
SERVES 4
paring knife. Ingredients:
2. Rip the leaves off of the bottom.
1-2 tbsp. red Thai curry paste (depending on taste)
3. Cut the cauliflower in half and cut the florets off from core until you are left with just the
2 x cups low-sodium vegetable stock
core.
2 x onions, chopped
4. Discard the core and break up the florets into somewhat evenly sized pieces.
1 x eggplant (aubergine), diced
5. Place florets in bowl of food processor in batches. Process until evenly chopped but not com-
2 oz (75g) x red lentils
pletely pulverized.
7.5 oz (200ml) x can reduced-fat coconut milk
6. Remove rice to a large bowl and continue processing florets in batches until all florets are
riced. 2 x red or yellow peppers, deseeded and cut into wedges
7. Heat a small amount of olive oil or coconut oil in a non-stick pan over medium high heat and 5 oz (140g) x frozen peas
add cauliflower rice. 3 oz (100g) x bag baby spinach , roughly chopped
8. I like to dry fry it to remove as much of the moisture as possible. Make sure to season with brown basmati rice and mango chutney, to serve
salt, pepper. Enjoy!
Method:
1. Heat the curry paste in a large non-stick saucepan with a splash of the stock.
2. Add the onions and fry for 5 mins until starting to soften.
12 13
3. Stir in the aubergine and cook for a further 5 mins - add a little more stock if starting to stick. 1 x bunch kale, central stems removed and leaves thinly sliced, or a 10oz package of chopped
kale or other hardy greens
4. Add the lentils, coconut milk and the rest of the stock, and simmer for 15 mins or until the
1 x tsp. chilli flakes
lentils are tender.
tsp. salt
5. Add the peppers and cook for 5-10 mins more.
Freshly ground black pepper, to taste
6. Stir through the peas and spinach and cook until spinach has just wilted.
2 4 x tablespoons fresh basil or cilantro, minced (optional)
7. Serve the curry with rice and mango chutney.
This food is very low in Cholesterol. It is also a good source of Dietary Method:
Fiber and Folate, and a very good source of Vitamin A, Vitamin C, Vitamin 1. Soak the cashews for 20 minutes in the hot water (or, soak overnight in room temperature
K and Manganese. water.) Drain the cashews and place in high speed blender or food processor with the broth
and garlic. Blend until completely smooth, and set aside.
C A LO R I E S: 331
2. Heat a large nonstick skillet or dutch oven over medium-low heat and cook the onion and
T O TA L C A R B S : 4 8 G carrots (or pepper) for 5-7 minutes, until softened. Stir in the chickpeas. Increase heat to high,
and add the greens and 2-3 tablespoons of water, stirring to combine everything. If using
GL: 19
kale for the greens,cover and cook for 5 minutes, or until its tender.
3. Stir in the cashew sauce, crushed red pepper, salt and pepper. Cook, uncovered, for 2-3 min-
Dinner: Creamy Cashew Kale and utes, until sauce thickens. If using, garnish with basil/cilantro before serving.
This food is very low in Cholesterol. It is also a good source of Vitamin B6,
Chickpeas Copper and Manganese, and a very good source of Vitamin A, Vitamin
C and Vitamin K. It is also STRONGLY anti-inflammatory.
SERVES 2
Ingredients: C A LO R I E S: 378
x cup raw cashews
x cup hot water GL: 18
1 x cup reduced sodium vegetable broth

1 x clove garlic
1 x large onion, thinly sliced
1-2 x carrots, julienned (or medium bell pepper, diced)
x cup cooked chickpeas (or one 15-ounce can, rinsed and drained)
14 15
5. Serve with brown rice
Dinner: Vegetarian Chilli This food is low in Saturated Fat, and very low in Cholesterol. It is also a
good source of Dietary Fiber, Vitamin B6, Folate, Magnesium, Potassium and
SERVES 4
Copper, and a very good source of Vitamin A, Vitamin C and Manganese.
Ingredients: It is MODERATELY anti-inflammatory.
1 x tbsp. olive oil
C A LO R I E S: 300
1 x red onion, diced
3 x cloves of garlic, minced
GL: 22
1 x red pepper, diced
1 x carrot, peeled & chopped
1 x zucchini (courgette), chopped
1 x tbsp. paprika
Dinner: Roast Summer Vegetables
1 x tbsp. cinnamon
1 x tbsp. cumin
with Chickpeas
1 x tbsp. chilli powder SERVES 4
1 x tsp. cayenne pepper Ingredients:
2 x 15 oz / 400g cans of crushed tomatoes
3 x zucchini (courgettes), thickly sliced
cup water
1 x eggplant (aubergine), cut into thick fingers
1 x 15 oz / 400g can of black beans, drained and rinsed
3 x garlic cloves, chopped
1 x 15 oz / 400g can of adzuki beans (or kidney beans), drained and rinsed
2 x red peppers, deseeded and chopped into chunks
Method: 2 x large sweet potatoes, peeled and cut into bite-size chunks
1 x onion, chopped
1. In a large pot, heat the olive oil on a low heat, add onion + garlic and cook for around 5 min-
1 x tbsp. coriander seeds
utes.
4 x tbsp. olive oil
2. Add, carrot, pepper and zucchini and cook until vegetables are tender, about 10 minutes.
1 x 400g/14oz can chopped tomatoes
3. Add the black beans, adzuki beans, tomatoes and seasonings and stir well.
1 x 400g/14oz can garbanzo beans (chickpeas), rinsed and drained
4. Add half a cup of water and simmer on a low heat for around 30 minutes.
small bunch coriander, roughly chopped
16 17
Method:
1. Heat oven to 430F (220C).
Dinner: Macadamia Nut Roast with
2. Tip all the vegetables into a large roasting tin and toss with the coriander seeds, most of the
olive oil and salt and pepper.
Side Salad
3. Spread everything out to a single layer, then roast for 45 mins, tossing once or twice until the SERVES 8
vegetables are roasted and brown round the edges.
Ingredients:
4. Place the roasting tin on a low heat, then add the tomatoes and chickpeas. Bring to a simmer
and gently stir. 2 lb (800g) x mixed root vegetables (potatoes, parsnips, swede, sweet potato) peeled and
roughly chopped
5. Season to taste, drizzle with olive oil, then scatter over the coriander.
1 x large onion, peeled and diced
6. Serve from the tin or pile into a serving dish.
2 x sticks celery, finely chopped
This food is very low in Cholesterol. It is also a good source of Dietary Fiber, 1 x garlic clove, peeled and crushed
Vitamin B6, Folate, Potassium and Manganese, and a very good source 1 x tbsp. olive oil (alternative oils can be used in place)
of Vitamin A and Vitamin C. It is also STRONGLY anti-inflammatory. 7 oz (200g) x carrots, peeled and grated
10 oz (300g) x macadamia nuts, roughly chopped
C A LO R I E S: 368
3 x tbsp. fresh chopped parsley
2 x tbsp. lemon juice
GL: 20 Salt and freshly ground black pepper
Method:
1. Cook the root vegetables in a large pan of boiling water until they are just tender.
2. Meanwhile fry the onion, celery and garlic in the oil, until softened.
3. Set the oven to 390F / 200C.
4. Drain the root vegetables, put them back in the pan and mash them roughly.
5. Mix in the grated carrots, most of the macadamia nuts, parsley, lemon juice, and seasoning.
The mixture should be able to form a moist ball in your hand, if it is too sloppy, add some
porridge oats or breadcrumbs.
6. Spoon the mixture into a large, lightly-oiled, ovenproof dish, or roasting tin lined with paper.
18 19
7. Sprinkle with the rest of the nuts. 4 x small sweet potatoes, baked
8. Cover with oiled foil and cook for 30 minutes then take off the foil and cook for a further 15-
20 minutes until the top is browned and the vegetables are cooked through.
Method:
9. Leave it to stand for 10 minutes before cutting into squares and serving with salad or green 1. In a large pot, heat the olive oil and fry the garlic and onions for 5 mins until almost softened.
vegetables.
2. Add the pimenton and cumin, cook for a few mins, then add the vinegar, sugar, tomatoes
This food is very low in Cholesterol and Sodium. It is also a good source and some seasoning. Cook for 10 mins.
of Vitamin K, and a very good source of Vitamin A and Manganese. 3. Pour in the beans and cook for another 10 mins.
4. Serve over baked sweet potatoes.
C A LO R I E S: 371
This food is low in Saturated Fat, and very low in Cholesterol. It is also a
T O TA L C A R B S : 2 6
good source of Dietary Fiber, Vitamin C, Vitamin B6, Folate, Potassium and
GL: 7
Manganese, and a very good source of Vitamin A. It is also STRONGLY
anti-inflammatory.
Dinner: Black Bean Chilli with C A LO R I E S: 354
Baked Sweet Potato T O TA L C A R B S : 6 1 G
GL: 22
SERVES 4
Ingredients:
2 x tbsp. olive oil
Dinner: Red Lentil Dahl
4 x garlic cloves, finely chopped SERVES 4
2 x large onions, chopped Ingredients:
3 x tbsp. sweet pimenton (Spanish paprika) or mild chilli powder
1 x tbsp. olive oil
3 x tbsp. ground cumin
1 x medium onion, finely chopped
3 x tbsp. cider vinegar
2 x tbsp. brown sugar
1 x tbsp. mild curry powder
2 x 400g (2 x 14oz) cans chopped tomatoes
1 x cup dried red lentils, rinsed, drained
2 x 400g (2 x 14oz) cans black beans, rinsed and drained
1 x tsp. fresh ginger, grated
20 21
x cup reduced-fat coconut milk

3 x cups salt-reduced vegetable stock
3 oz (100g) x baby spinach
Dinner: Butternut Squash Chilli with
x cup fresh cilantro / coriander leaves
Brown rice to serve
Quinoa
SERVES 4
Method:
Ingredients:
1. Heat oil in a saucepan over a medium heat. Cook onion for 8 to 10 minutes or until tender.
1 x large onion, finely chopped
2. Add garlic and curry powder. Cook for 2 minutes or until fragrant.
3. Add lentils, ginger, coconut milk and stock. Bring to the boil. Reduce heat to low. Simmer, olive oil
partially covered, for 30 minutes or until lentils have softened.
1 x tbsp. mild chilli powder (Schwartz does a good one with added cumin, oregano and gar-
4. Cook, uncovered, stirring occasionally, for 20 to 30 minutes or until thickened. Remove from lic)
heat. 1 x butternut small squash, peeled and cubed
5. Stir in spinach. 3 oz (100g) quinoa, soaked in cold water for 10 minutes
6. Serve warm with coriander and rice. 2 x 15 oz (400g) tins chopped tomatoes
15 oz (400g) x tin red kidney beans
This food is very low in Cholesterol. It is also a good source of Vitamin A,
a small bunch coriander, chopped
Folate and Copper, and a very good source of Vitamin K and Manganese.
It is also MODERATLEY anti-inflammatory. Method
C A LO R I E S: 341 1. Cook the onion and garlic in 1 tbsp olive oil until soft (about 7 minutes).
T O TA L C A R B S : 4 7 G 2. Add the chilli powder, cook for a minute then add the squash, quinoa and tomatoes.
GL: 22 3. Simmer for 10-15 minutes until the squash and quinoa are tender and the sauce has thick-
ened.
4. Add the beans and heat through.
5. Stir in the coriander and serve in bowls.
This food is low in Saturated Fat, and very low in Cholesterol. It is

also a good source of Dietary Fiber, Thiamin, Vitamin B6, Folate, Iron,
Magnesium, Potassium and Copper, and a very good source of Vitamin
22 23
A, Vitamin C and Manganese. It is also STRONGLY anti-inflammatory. curry powder, turmeric, tomato pure; stir well.
2. Add pumpkin and potato and cover with the stock. Cover and bring to the boil. Simmer for
C A LO R I E S: 307
10 minutes until the veg is nearly cooked.
3. Add coconut milk and tomatoes; cook for 5 minutes. Add spinach and serve with quinoa.
GL: 23
This food is very low in Cholesterol. It is also a good source of Folate,
Magnesium and Potassium, and a very good source of Vitamin A, Vitamin
Dinner: Pumpkin and Sweet Potato C, Vitamin K and Manganese.
Curry C A LO R I E S: 393
SERVES 3 GL: 20
Ingredients:
1 x large onion, diced
2 x cups hot vegetable stock
Dinner: Pumpkin, Spinach & Black
3 x garlic cloves, finely chopped
1 x tsp. curry powder
Bean Dopiaza
x tsp. turmeric SERVES 2
1 x tbsp. tomato pure Ingredients:
500g (1lb 2oz) x pumpkin or butternut squash, peeled and chopped
2 x onions, thinly sliced
1 x sweet potato, peeled and chopped
2 tbsp x sunflower oil
x cup coconut milk
1 x garlic clove, crushed
2 x tomatoes, cut into quarters
1 tsp each ground cumin, coriander and curry powder
100g (4oz) x fresh baby spinach leaves
pinch chilli powder
150g (5oz) x cooked quinoa, to serve
0.8lb (400g) x pumpkin (peeled weight), cut into chunks
Method: 1 tbsp x tomato pure
0.8lb (400g) x can black beans in water, drained and rinsed
1. Cook onion with a little stock until soft. Add the garlic and cook for two minutes. Add the
0.4lb (200g) x spinach, washed
24 25
Method: 2 x onions, finely chopped

3 garlic cloves, finely chopped
1. Heat oven to 370 F / 190 C. Toss half the onions in 1 tbsp oil, then roast for 15-20 mins, until 0.7lb (300g) x cooked butternut squash
they are crisp and golden.
15 oz (400g) x can chopped tomatoes
2. Meanwhile, fry the remaining onion in the oil until lightly golden. Add the garlic and spices; x small pack basil leaves
cook for 1 min. Add the pumpkin, stir in the tomato pure and 425ml boiling water, then
return to the boil. Simmer, covered, for 15 mins, then stir in the beans. Cook for a further 5 Method:
mins.
3. Put the spinach in a colander and pour over a kettle of boiling water until it is wilted. Press 1. Heat oven to 220C/200C fan/gas 7. Brush both sides of the aubergine slices with 2 tbsp of the
with a wooden spoon to remove excess water, then roughly chop. Stir into the curry, then oil, lay on baking sheets, season and bake for 15-20 mins until tender, turning once. Cook the
warm through. Serve scattered with the crisp roasted onions. lentils following pack instructions.
2. Heat the remaining oil in a large frying pan. Tip in the onions and garlic and cook until soft.
This food is very low in Cholesterol. It is also a good source of Dietary Stir though the squash and the tomatoes, plus can of water. Simmer for 10-15 mins until
Fiber, Vitamin E (Alpha Tocopherol), Iron, Magnesium, Potassium and the sauce has thickened. Stir in the lentils, basil and seasoning.
Copper, and a very good source of Vitamin A, Vitamin C, Vitamin K, Folate 3. Spoon a layer of lentils into a small baking dish. Top with aubergine slices and repeat, finish-
and Manganese. It is also STRONGLY anti-inflammatory. ing with a layer of aubergine. Scatter with mozzarella and bake for a further 15 mins until the
cheese is golden and bubbling.
C A LO R I E S: 323
This food is low in Saturated Fat, and very low in Cholesterol. It is also
a good source of Dietary Fiber, Vitamin C and Manganese, and a very
GL: 15
good source of Vitamin A.
C A LO R I E S: 370
Dinner: Layered aubergine & lentil T O TA L C A R B S : 4 8 G
bake GL: 17
SERVES 4
Ingredients:
2 x aubergines, cut into cm slices lengthways
3 x tbsp olive oil
5oz (140g) x puy lentils
26 27
C A LO R I E S: 425
Dinner: Quick Veggie Curry T O TA L C A R B S : 2 0
GL: 10
SERVES 3
Ingredients:
canola or olive oil, for cooking
Dinner: Fall Vegetable Curry
1 x onion, peeled, halved and thinly sliced SERVES 4
Ingredients:
1 x Tbsp grated fresh ginger
1-3 x cups chopped fresh veg any kind you like 1 1/2 x teaspoons olive oil
2-3 x tsp. curry paste 1 x cup diced peeled sweet potato
1/4 x tsp. salt 1 x cup small cauliflower florets
1 x 14 oz (398 mL) can coconut milk 1/4 x cup thinly sliced yellow onion
A handful of fresh spinach, chard or kale, chopped (remove the stems) 2 x teaspoons Madras curry powder
Brown rice, to serve 1/2 x cup organic vegetable broth (such as Swanson)
1/4 x teaspoon salt
Method: 1 x 15oz (400g) can chickpeas (garbanzo beans), rinsed and drained
1 (14.5 oz/ 411g) x can no-salt-added diced tomatoes, undrained
1. In a large skillet set over medium-high heat, saut the onions in a drizzle of oil for 2-3 min-
utes, until soft. Add the garlic and ginger and cook for another minute. 2 x tablespoons chopped fresh cilantro / coriander
2. Add any firm veg youre using, such as potatoes or cauliflower, and cook them for a few min-
Method:
utes, until they soften and start to turn golden on the edges. Add the remaining vegetables
along with the curry paste, cumin, salt and coconut milk and bring the mixture to a simmer. 1. Heat olive oil in a large nonstick skillet over medium-high heat.
Stir in the chutney, if youre using it, and cook for about 5 more minutes, until the sauce
2. Add sweet potato to pan; saut 3 minutes. Decrease heat to medium.
thickens and the vegetables are tender. (How long you cook it all will depend on the veg you
use and how big the pieces are.) 3. Add cauliflower, onion, and curry powder; cook 1 minute, stirring mixture constantly.
3. Season with salt and pepper. Stir in the spinach and cook for a minute, just until it wilts. 4. Add broth and next 3 ingredients (through tomatoes); bring to a boil. Cover, reduce heat,
Serve immediately over rice with chopped peanuts and/or cilantro sprinkled on top. and simmer 10 minutes or until vegetables are tender, stirring occasionally.
5. Sprinkle with cilantro / coriander.
This food is very low in Cholesterol and Sodium. It is also a good source
of Manganese. It is also STRONGLY anti-inflammatory. This food is low in Saturated Fat, and very low in Cholesterol. It is also
28 a good source of Dietary Fiber, Vitamin
29 K, Vitamin B6 and Folate, and
pieces and cook, stirring frequently, for 3 minutes more.

a very good source of Vitamin A, Vitamin C and Manganese. It is also
MILDLY anti-inflammatory. 2. Add water and bring to a boil. Cook until the sweet potatoes are almost cooked through,
about 5 minutes. Add the remaining coconut milk, asparagus, chiles (if using) and lime zest;
C A LO R I E S: 399 cook for 1 minute. Stir in Swiss chard, basil and fish sauce until well combined. Continue
cooking until the asparagus is just tender, 1 to 2 minutes more.
GL: 17 This food is very low in Cholesterol. It is also a very good source of
Vitamin A, Vitamin K and Manganese.
Dinner: Thai Red Curry with C A LO R I E S: 365
Vegetables GL: 18
SERVES 4
Ingredients: Dinner: Sweet Potato & Black Bean
1 x 14-ounce (400g) can full fat coconut milk
7oz (200g) cooked brown rice
Chilli
2 x tablespoons Thai red curry paste or to taste SERVES 4
1 x pound (500g) sweet potatoes, peeled and cut into 1 1/2-inch cubes
Ingredients:
2 x cups water
1 x tablespoon plus 2 teaspoons extra-virgin olive oil
1 x bunch asparagus, trimmed and cut into 2-inch lengths
1 x medium-large sweet potato, peeled and diced
2 x fresh cayenne chiles or bird chiles, cut into long strips (optional)
1 x large onion, diced
2 x teaspoons lime zest
4 x cloves garlic, minced
2 x cups of Swiss chard
2 x tablespoons chili powder
1/2 x cup fresh basil leaves, preferably Thai basil
4 x teaspoons ground cumin
1 x tablespoon fish sauce
1/2 x teaspoon ground chipotle chile (see Note)
Method: 1/4 x teaspoon salt
2 1/2 x cups water
1. Heat a wide heavy pot over medium-high heat. Add about 2 tablespoons coconut milk and
curry paste, stirring to dissolve it. Cook, stirring, until aromatic, 30 seconds to 1 minute. Add 2 x 15-ounce (400g)cans black beans, rinsed
1 cup of the coconut milk and cook for 1 minute,

30 then add sweet potatoes. Stir to coat the 1 x 14-ounce (400g) can diced tomatoes 31
4 x teaspoons lime juice 1 x aubergine, trimmed and chopped into chunks

1/2 x cup chopped fresh cilantro / corainder 250g(9oz) x button mushrooms
2-4 x tbsp curry paste (depending on how hot you like it)
Method:
150ml (5oz) x vegetable stock
1. Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion and cook, stir- 400ml (14oz) x can reduced-fat coconut milk
ring often, until the onion is beginning to soften, about 4 minutes. Add garlic, chili powder, 1 x cup cooked brown rice
cumin, chipotle and salt and cook, stirring constantly, for 30 seconds. chopped coriander, to serve
2. Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook
until the sweet potato is tender, 10 to 12 minutes. Method:
3. Add beans, tomatoes and lime juice; increase heat to high and return to a simmer, stirring
1. Heat the oil in a large saucepan, add the onion and potato. Cover, then cook over a low heat
often. Reduce heat and simmer until slightly reduced, about 5 minutes. Remove from heat
for 5 mins until the potatoes start to soften. Throw in the aubergine and mushrooms, then
and stir in cilantro.
cook for a few more mins.
This food is low in Saturated Fat, and very low in Cholesterol. It is also a 2. Stir in the curry paste, pour over the stock and coconut milk. Bring to the boil, then simmer
good source of Vitamin C, Folate, Iron, Potassium and Manganese, and for 10 mins or until the potato is tender. Stir through the coriander and serve with rice or
a very good source of Dietary Fiber and Vitamin A. It is also STRONGLY naan bread.
anti-inflammatory. This food is very low in Cholesterol. It is also a good source of Manganese.
C A LO R I E S: 338 C A LO R I E S: 421
T O TA L C A R B S : 1 5 G T O TA L C A R B S : 4 2
GL: 18 GL: 19
Dinner: One-pot mushroom & potato Dinner: Veggie yakisoba noodles

curry SERVES 2
SERVES 4 Ingredients:
Ingredients: 200g (7oz) x Japanese soba noodles
2 x tbsp chilli sauce
1 x tbsp olive oil
2 x tbsp rice vinegar
1 x onion, roughly chopped
32 2 x tbsp Tamari sauce 33
1 x large potato, chopped into small chunks
1 x tsp olive oil

1 x tbsp grated ginger
2 x large carrots, peeled and thinly sliced
x Savoy cabbage, roughly chopped
1 x red onion or 4 spring onions, sliced
Method:
1. Boil the noodles in salted water until al dente. Drain, rinse in cold water and drain again. Mix
the chilli sauce, mirin and tamari with 1 tbsp of water. Heat the oil in a large wok and add the
ginger. Stir for a few minutes and then add the carrot, cabbage and onion. Cook until soft-
ened, about 3 minutes, then add the noodles. Stir-fry for a few more minutes until warmed
through and then add the sauce.
2. Continue mixing until everything is hot and the sauce has thickened. Serve immediately.
This food is low in Saturated Fat, and very low in Cholesterol. It is also
a good source of Vitamin C, Vitamin K and Manganese, and a very good
source of Vitamin A. It is also STRONGLY anti-inflammatory.
C A LO R I E S: 192
GL: 20
34 35

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Diet

PCOS Diet Support

Dinner: Quinoa with Chargrilled 4.

1 x pinch salt 2 x courgettes, sliced lengthways

1 x red pepper, deseeded and quartered

Fiber, Vitamin C, Folate and Manganese, and a very good source of

Beans, Spinach and Avocado C A LO R I E S: 289

1. Heat oven to 430F (220C). 1 x onion

ed. Transfer to a colander and drain well. 2 x tbsp. avocado oil

Dinner: Spring Vegetable Stew 5.

C A LO R I E S: 326 1 x tbsp gluten free tamari sauce or Thai fish sauce

Method: Dinner: Summer Vegetable Curry

1 x cup reduced sodium vegetable broth

5. Serve with brown rice

Dinner: Black Bean Chilli with C A LO R I E S: 354

Baked Sweet Potato T O TA L C A R B S : 6 1 G

x cup reduced-fat coconut milk

This food is low in Saturated Fat, and very low in Cholesterol. It is

Method: 2 x onions, finely chopped

Dinner: Layered aubergine & lentil T O TA L C A R B S : 4 8 G

Dinner: Quick Veggie Curry T O TA L C A R B S : 2 0

2-3 x tsp. curry paste 1 x cup diced peeled sweet potato

1/4 x tsp. salt 1 x cup small cauliflower florets

pieces and cook, stirring frequently, for 3 minutes more.

Dinner: Thai Red Curry with C A LO R I E S: 365

1 cup of the coconut milk and cook for 1 minute,

4 x teaspoons lime juice 1 x aubergine, trimmed and chopped into chunks

Dinner: One-pot mushroom & potato Dinner: Veggie yakisoba noodles

1 x tsp olive oil

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