Recipes – Page 7 – MedshieldMOM

The Best Ways to Cook Brinjals – And Recipe Ideas For How To Use Them!

Whether you call them brinjals, aubergines or eggplants, cooking these veggies can sometimes be a challenge as they can get mushy or retain a bitter flavour. But when cooked well, they are so delicious and can be used in multiple tasty ways!

Brinjals are high in nutrients and fibre for a relatively low-calorie vegetable. They contain folate, potassium, Vitamin C and K and antioxidants. Here, we show you the best ways to cook your brinjals and tasty ways to add them to your meals.

Brinjals on the Braai

Brinjals love high heat and turn out beautifully when cooked over the coals, whether whole or as “steaks”.

1. Cook them whole if you want to scoop out the soft flesh to make a dipping sauce or spread like baba ganoush or if you’d like to serve them as a feature veg. Poke the whole brinjals with a fork, oil the skin with olive oil and place over a medium-to-high heat and grill until the skin has charred and the inside is soft.
Try this baba ganoush recipe here.

2. Make brinjal steaks with thick slices. Cut your brinjals 1 to 1.5cm thick lengthways. Place them on a griddle tray and season lightly with salt and pepper and drizzle or brush or spray with olive oil. (We recommend using an olive oil spray because aubergines tend to suck up a lot of oil!). Grill, turning half way through, until the flesh has a golden coating. Remove and serve as a great meat replacement. Or layer the brinjal slices on a large platter and drizzle with tahini sauce.

Brinjals in the Air Fryer

Cooking brinjals in a pan is an easy way to prepare the veg for multiple other dishes, such as prepping slices for a lasagne or pan-frying cubes of brinjals to add to salads, side dishes or even brinjal curries. However, they tend to suck up so much oil, so, instead, we recommend cooking the brinjals in an air fryer. Toss the sliced brinjals into a large ziplock bag and add a few spritzes of olive oil and seasoning. Give the bag a good shake to coat the brinjal cubes or slices. Add to the air fryer and cook on the grill or bake setting.

Looking for a great side dish or comforting bowl of veggies? Try this caponata recipe here.

<subhead> Brinjals in the Oven

Keep in mind that brinjals cook well in high heat, so preheat the oven to 200 degrees Celsius. Line a baking tray with baking paper and begin prepping your brinjals. Instead Slice each brinjal into segments, start by halving, then quartering, then cutting each quarter into 2 to 3 segments, depending on the size of the brinjal. Layer pieces on the baking-paper lined tray and spray or brush with olive oil. Pop into the oven and bake for around 30 minutes, turning halfway, until golden.

We have some great Dutch oven dishes that use brinjals. Visit our recipe resource folder for these ideas and more! We have a great ratatouille recipe that’s a winner for meal-planning. Find it here: https://medshieldmom.co.za/the-best-ratatouille-recipe-and-5-ways-to-eat-it/

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DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.

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Seven Creative Ways To Get An Apple A Day into Your Diet

Apples are healthy fruits that come into season in autumn and contain fibre, vitamin C and antioxidants. To make it extra easy to get your ‘apple a day’ into your diet, we have created 7 recipes that contain apples for your to add into your weekly meal planning.

Day 1: Apple Cinnamon Overnight Oats
Mix rolled oats, almond milk, grated apple, a sprinkle of cinnamon and a dash of maple syrup in a jar. Place in the fridge overnight and, in the morning, you’ll have a delicious and nutritious breakfast ready to enjoy that’s easy to take to the office too.

Day 2: Apple Walnut Salad
Toss together mixed greens (think butter lettuce or curly endive leaves), thinly sliced apples, chopped walnuts, crumbled feta cheese (or crumbled tofu), and a drizzle of balsamic vinaigrette.

Day 3: Apple Cinnamon Smoothie
Combine 1 apple, sliced, with a frozen banana, ¼ cup Greek yoghurt (or vegan yoghurt), almond milk, a dash of cinnamon, and a drizzle of honey (or maple syrup) in a blender. Blend until smooth and creamy, then enjoy this tasty treat any time of day.

Day 4: Stuffed Baked Apples
Core 4 apples and fill them with a mixture of oats, chopped nuts, dried fruit, cinnamon and a touch of honey (or maple syrup). Bake until tender and golden brown, then serve warm with a dollop of yoghurt or a sprinkle of granola on top. This is a tasty, healthy dessert or good mid-morning snack.

Day 5: Apple Nut Butter Sandwiches
Upgrade your classic peanut butter sarmie by adding crisp apple slices. Spread your favourite nut butter on whole grain bread, then layer on thinly sliced apples for an extra crunch. Sprinkle cinnamon over for added sweetness. This snack is perfect for fuelling your busy day or satisfying your hunger between meals.

Day 6: Savory Apple Quinoa Pilaf

Cook quinoa according to package instructions, then stir in sautéed onions, garlic, 1 chopped apple, toasted almonds and a sprinkle of fresh herbs.

Day 7: Apple, walnut and sage stuffed butternut
Halve the butternut and scoop out the seeds and place cut side down on a baking tray and roast until tender. In the meantime, sauté 1 diced apple, chopped walnuts, 1 diced onion, minced garlic and fresh sage in a skillet until softened and fragrant. Season with salt, pepper, and a pinch of nutmeg. Once the butternut halves are cooked, flip them over and fill each cavity with the apple walnut stuffing. Return to the oven and bake until the butternut is caramelised and the stuffing is golden brown. Serve with a drizzle of balsamic reduction for an extra burst of flavour.

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Roast Beetroot Salad with Whipped Tofu, Nuts and Mint

This delicious, colour-popping dish is the perfect star side dish for a harvest table or can make for an excellent starter if portioned into separate small plates or bowls. It’s plant-based, high protein and healthy!

Notes: This dish works wonderfully with all kinds of beets, whether you’re using the classic deep red or other heirloom varieties. You can replace the walnuts for almonds or macadamia nuts or even pine nuts or toasted sunflower and pumpkin seeds. If you’d prefer to use cheese over tofu, substitute tofu with ricotta.

What You Need:

For the Beets:
1kg of beets, ends chopped off and scrubbed (you can leave the skins on)

Olive oil
Pinch sea salt
Freshly ground black pepper
Pinch chilli flakes
1 tsp fresh chopped fresh thyme
For the Whipped Tofu:
350g silken tofu block
2-3 tbsp plant-based milk (almond or soy)
1 lemon, zested and juiced
Pinch sea salt

Garnish:
Toasted walnuts, chopped
Torn mint leaves
Drizzle of olive oil
Seasoning

Method:

1/ Preheat the oven to 200 degrees Celsius.
2/ Depending on the size of the beets, you can halve or quarter. The size of the pieces will also impact the roasting time.
3/ Place sliced beets on a baking-paper-lined and greased roasting tray with seasoning and herbs and a drizzle of olive oil. Shake to coat and place in the oven. Work on a total time of 30 minutes or until the beets are tender and just charring (turn them halfway through). Remove and set aside. Make the whipped tofu in the meantime.
4/ Place the tofu, milk, 1 tbsp lemon juice and salt into a blender. Blitz until smooth. Taste test and add more lemon or salt and pepper if necessary. Remember that this will form the base of the dish.
5/ Spread the whipped tofu onto a platter. Place the cooked beets on top. Garnish with nuts, mint, olive oil, lemon zest and added seasoning (optional).

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Roast Rainbow Carrots with Spicy Orange Hummus

This is a beautiful side dish or starter for a big family gathering or dinner party and it’s so easy to make, plant-based and allergen-friendly and healthy too!

Serve this dish as part of your harvest table or as a starter with toasted sliced pieces of pita, with torn sourdough or ciabatta.
Notes: this hummus is made without garlic, but you can either add ½ fresh clove into the hummus or roast a couple cloves (skin on) with the carrots and then squeeze these out and blend into the hummus mixture.

What You Need:

For the Carrots:
1kg of small to medium carrots, ends chopped off and peeled
Olive oil
Pinch sea salt
Freshly ground black pepper
Pinch chilli flakes
2 oranges, zested and juiced
2 tbsp honey

For the Spicy Orange Hummus:
1 x 400g tin chickpeas, drained and rinsed
¼ cup olive oil
2 tbsp tahini
½ tsp paprika
Pinch cayenne pepper
Pinch sea salt

Garnish:
Olive oil
Paprika
Coriander or Italian parsley leaves

Method:

1/ Preheat the oven to 200 degrees Celsius.
2/ Place carrots in a baking-paper-lined and greased roasting tray with seasoning and a drizzle of olive oil. Shake to coat and place in the oven.
3/ In a small saucepan, place the orange juice (save 2 tbsp of the orange juice for the hummus and set aside) and honey. Heat until reduced and thickened.
4/ Remove the carrots from the oven, turn them and then drizzle with the orange sauce. Return to the oven and continue cooking until tender with touches of char or browning. Remove when ready and set aside.
5/ In the meantime, start the hummus by placing the hummus ingredients into a food processor with 2-3 tablespoons of water, the 2 tbsp of orange juice that you set aside and a pinch of orange zest. Blitz until smooth. Taste test to check seasoning. You may need to add a little more water.
6/ Smooth the hummus onto a platter or large plate. Place the carrots onto the hummus in a pattern of your choosing with any remaining sauces drizzled over. Sprinkle orange zest over and add garnishings as desired.

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Valentine’s Month Heart Healthy Spicy Tofu & Brown-Rice Stir-Fry

During the month of love, we’re bringing you heart-healthy workouts and recipes that are good for your ticker. This recipe is a great weeknight meal and leftovers make for a great desk lunch the next day.

Heart Healthy Info:
Including more wholegrains into your diet daily, such as brown rice, can decrease your risk of cardiovascular disease, especially when chosen over refined carbohydrates.
Soy products and edamame beans are rich in flavonoids that help to lower cholesterol levels and improve heart health. Other studies have shown that including soy protein in your daily diet improves blood lipids, reducing risk of cardiovascular disease.
Additionally, studies on garlic intake showcases a lowering of blood pressure.

What You Need

1 cup brown rice, cooked according to package instructions
Drizzle of olive oil
1 brown onion, sliced into thick slivers
1 red and 1 yellow pepper, sliced into 2cm pieces
Handful green beans, top and tailed and cut into thirds.
250g block firm tofu, sliced into 2cm cubes

Stir-fry sauce:
1 clove garlic, finely chopped
1 thumb of ginger, peeled and grated
1 red chilli, very finely chopped
3 tbsp low-sodium soy sauce
1 tbsp sesame oil
1 tbsp rice wine vinegar
1 tbsp maple syrup
2 tbsp water* to loosen

Optional toppings:
2 tbsp toasted sesame seeds
2 spring onions, finely sliced
¼ cup coriander leaves

Method

1/ Sauté the onion, peppers and beans together in a large wok in olive oil for 3-5 minutes until just cooked through. Remove and set aside. In the same pan, cook the tofu cubes until crispy on the edges.

2/ While cooking the tofu, whisk together the sauce ingredients and set aside ready to use.

3/ Add the vegetables back into the pan with the tofu and add the stir-fry sauce and cook together for a further 2-3 minutes until fragrant and well combined.
4/ Serve vegetable and tofu mixture with brown rice.

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Valentine’s Month Heart Healthy Seed & Nut Bread Recipe

During the month of love, we’re bringing you heart-healthy workouts and recipes that are good for your ticker. Make this recipe on the weekend and enjoy homemade seed bread all week long! This recipe is both vegan and gluten-free.

Heart Healthy Info:

Including a variety of nuts and seeds into your meal plan can go a long way to living a healthier life.

Nuts are a good source of heart-healthy monounsaturated fats which can help protect against heart disease. Research shows that incorporating a few servings of tree nuts into your diet can help protect against heart disease and that consuming nuts as a snack can help to lower bad cholesterol and raise good cholesterol. (Nuts are high in calories, so be sure to check these amounts with a dietician if you are on a weight-loss or management programme).

Chia seeds, flaxseeds, and hemp seeds are all great sources of heart-healthy nutrients, including fibre and omega-3 fatty acids.
Hemp seeds are high in arginine, an amino acid associated with reduced blood levels of specific inflammatory markers. Chia seeds contain dietary fibres, antioxidants and omega‐3 fatty acids, which may help reduce blood pressure and blot clots and lower levels of bad cholesterol.

What You Need:

1 cup buckwheat flour

½ tsp bicarbonate of soda

Pinch of sea salt

2 tbsp flaxseed flour (ground flaxseeds)

¼ cup each: almonds, walnuts, flax seeds, sesame seeds, pumpkin seeds, sunflower seeds, hemp seeds, pine nuts (or 1 ½ cups of mixed seeds of your choice)

¼ cup dates (for a sweeter touch) or olives (for more savoury), chopped into small pieces

3 tbsp olive oil

1 tbsp maple syrup (for vegan) or sweetener of choice

1 ½ cups water

2 tsp lemon juice

Method:

1/ Mix together the flour, bicarbonate of soda, pinch of salt and flaxseed flour. Roughly chop the almonds and macadamia nuts so that the pieces are similar to the size of the sunflower seeds. Add nuts and seeds to the flour.

2/ In a separate bowl, whisk together the olive oil, maple syrup, water and lemon juice. Pour into the flour and seed mix and stir to combine. This gluten-free vegan recipe works better if the batter has time to rest before baking, so set aside for one hour, covered with a cloth.

3/ While your batter is resting, preheat your oven to 150 degrees Celsius and grease and line a loaf tin with baking paper.

4/ Bake for about an hour and test with a cake tester to ensure that your bread is baked through. Allow the bread to cool down completely in the tin before slicing.

Notes:

– You can replace pine nuts with another half cup of either pumpkin seeds or sunflower seeds.

– You can replace the walnuts with pecans or almonds for macadamia nuts.

– The bread will last fresh for 2-3 days, but we recommend slicing and freezing the slices on day 2, if you would like the bread to last. Simply remove a slice and toast when ready.

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Valentine’s Month Heart Healthy Trout and Leafy Green Salad

During the month of love, we’re bringing you heart-healthy workouts and recipes that are good for your ticker. This recipe is a great weeknight meal because it’s quick and easy to prepare, but with some small additions can become a great date-night dish. This meal serves 2.

Heart Healthy Info:
Leafy greens are a good source of vitamin K, which helps to promote proper blood clotting and keeps your arteries healthy. They’re also high in nitrates which reduces blood pressure and improves the functioning of blood vessels. The American Heart Association states that including leafy greens into your diet regularly will lead to a lower risk of heart disease.

The Omega-3 fatty acids found in rainbow trout can play a role in protecting the body against developing heart disease and may even reduce the risk of cardiovascular disease and arrhythmias.

What You Need:

1 tbsp olive oil, plus extra
2 x 120g lightly smoked rainbow trout portions
Zest and Juice of 1 lemon
Pinch salt and freshly ground black pepper
Handful baby spinach leaves
Handful watercress
Handful rocket (or another leafy green, such as lamb’s lettuce)
¼ cup fresh basil leaves, roughly sliced
Mange tout or sugar-snap peas, sliced lengthways
Make it fancy – add the following:
¼ cup grilled, pickled artichokes, sliced
¼ cup toasted pine nuts

Method:

1/ Heat the olive oil in a non-stick pan set over medium-high heat. Add the trout portions skin side down (you want to get that skin to sizzle and become crispy). Squeeze a little of the lemon juice over the fish and then turn over after 3 minutes and cook briefly on the other side, for 1-2 minutes. (Cooking time will vary depending on how well you like your fish cooked.) Remove from the pan and set aside.

2/ Assemble the salad by placing all the ingredients into a bowl and tossing together with the lemon zest, remainder of the juice and 2-3 tbsp olive oil. Serve as desired.

Notes:
Instead of pan-frying trout portions, you could grill them over a fire or bake them in the oven.

Looking for another easy, low-carb weeknight recipe similar to this one? Try this broccoli and trout recipe.

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It’s Veganuary – try this high protein, low calorie whipped tofu spread!

High-protein, low-calorie whipped tofu recipe:

It’s Veganuary! And whether you’re looking for more plant-based options or a healthy recipe to shake up your meal, planning, we’ve got you covered! This whipped tofu recipe is great to use as a base for harvest bowls, to add into a stew or curry or to use as a spread.

There’s so much you can do with whipped tofu! And it’s a great way to add extra lean plant protein into your diet. Add it to sarmies, in wraps, use as a creamy addition to a harvest bowl or swirl it through your favourite hearty stews.
Getting the smooth consistency right will depend on your blender (high speed needed) and you might need to add more moisture (soya milk) or fat (extra virgin olive oil) to get the consistency just right.

What You Need:
– 1 block of firm tofu (300-350g)
– 2-3 tbsp Extra-virgin olive oil
– ¼ to ½ cup Soya milk (or water)
– Zest and juice of a lemon
– Salt
– Black pepper

Method:

1/ Crumble the tofu into the high-quality food processor or blender. Add in ¼ cup of soya milk or water, 2 tbsp extra virgin olive oil, a sprinkle of zest and 1 tbsp lemon juice. Blitz together until well combined. Check the texture. If it’s still grainy, add 1 tsp oil and tsp water or soya milk and blend again. (Adding a little more until the texture is right for your taste).

2/ Taste is as important as texture. If you would like the whipped tofu to have more acidity, add more lemon juice. Season to taste with salt and pepper.

Notes: You can add herbs, roasted garlic (or garlic oil) to add more flavour to your whipped tofu.

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It’s Veganuary! Try this easy pasta salad recipe!

This recipe is so easy to make and keeps really well in the fridge so it’s an ideal back-to-work meal planning dish! You can switch out certain salad ingredients to make it fancy or simply change it up from week to week.

This pasta salad recipe combines fresh, vibrant ingredients that hold up well over time.

What You Need:

500g pasta, cooked according to package instructions (we recommend penne)
200-250g cherry tomatoes, quartered
1 cucumber, diced into 5mm cubes
1 red capsicum (red pepper), diced into 5mm cubes
100g pitted olives, halved (green or kalamata)
100g tofu feta* cubes see notes)
1 tbsp vegan basil pesto
3 tbsp olive oil
Method:

1/ Place cooled pasta into a large bowl. Add salad ingredients and mix together.

2/ Mix the basil pesto with the olive oil to loosen to create a dressing. Drizzle all over the pasta salad.

3/ Serve immediately or portion into containers and keep in the fridge for up to 4 days.

Fancy additions:

½ cup sliced grilled, marinated artichokes
Fresh basil leaves for garnishing fresh
Toasted pine nuts
Notes:
Nowadays, you can find tofu feta at selected supermarkets. But if you’d like to make your own, it’s quite simple. Try this recipe: Use 1 block of extra firm tofu, pressed to release excess moisture with paper towels, then sliced into cubes. Make a simple marinade, including: ½ cup water, ½ cup apple cider vinegar, ¼ cup freshly squeezed lemon juice, 2 tbsp olive oil, 2 tbsp nutritional yeast, 1 tbsp dried oregano, 2 cloves garlic (finely chopped), ½ tsp each: salt, black pepper and red chilli flakes. Place in a sealed container in a sealed container and in the fridge for 12 to 48 hours.

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How to make vegan “chicken” mayo sarmie with chickpeas

This is such an easy recipe to make and it will feed a crowd! Plus, most ingredients can be kept in your pantry. Keep this on hand for easy summer lunches.

What You Need:
1 x tin chickpeas, rinsed and drained
¼ cup roasted seeds (sunflower or pumpkin), chopped
¼ small red onion, very finely chopped or 4 x spring onions very finely chopped
1 tbsp finely chopped herbs (parsely, basil, coriander – your choice)
3-4 tbsp vegan mayonnaise (or hummus for lower-calorie)
1 small avocado, chopped
Squeeze of fresh lemon juice
Pinch Salt
Pinch Freshly ground black pepper
Pinch chilli flakes
Bread of your choice: wholewheat, seed loaf, sourdough or rye

Method:
1/ Mash chickpeas with a fork until slightly smushed, but still a little chunky.
2/ Add the seeds, onion, herbs, mayo or hummus and avo. Mix altogether.
3/ Add lemon juice and seasoning to taste.
4/ Cut two slices of breads and either make open sandwiches or classic sarmies. Enjoy!

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Category: Recipes

The Best Ways to Cook Brinjals – And Recipe Ideas For How To Use Them!

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