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Super easy, lite and delicious!
Tips
and tricks
It's
all about the dressing! The dressing or sauce should be full of nutrients and good for you. I like using a thick creamy yogurt
with a splash of balsamic vinegar, low in calories, fat and good for you! My favorite is using ginger, garlic, orange
juice, a little sweet rice vinegar and tahini. be creative, cut out the bad fat and artificial stuff! Enjoy!
Barbecued
veggie medley
4
zucchini or summer squash
4
large carrots
4
portabello or large field mushrooms
1
eggplant
2
red, green or yellow peppers (capsicum)
2
tbsp olive oil
Wash
all veggies well. Remove seeds from peppers.
Slice
zucchini and carrots in halves, lengthwise. Slice eggplant into 1/4 inch rounds. Brush with oil and brown on the grill or
in hot oven (200 C) for about 12-15 min. Serve hot or cold with dressing or dip such as hummus and cucumber raita dip. (see
below)
Rainy
Day?? Just chop it all up and make it a stir fry instead!
Serves
4
1 SERVING = 145 CALORIES - 5 GRAMS FAT
(4
VEG - 1 FAT)
Cucumber
Raita Dip
1
c non-fat or low-fat yogurt
2
medium size cucumbers, seeds removed
1/4
c chopped mint leaves (fresh)
1/4
tsp ground cumin seed
1
tbsp lemon juice
salt
and pepper to taste
Mix
all ingredients in food processor until smooth.
For
chunkier texture, chop cucumbers and mint by hand.
Serves
4
1 SERVING = 1/4 CUP
25 CALORIES
(1/4 MILK - 0 FAT)
Hummus
1
can (410 g) chickpeas (garbanzo beans)
½
c chopped parsley leaves
1/4
c chopped olives (optional)
3
cloves garlic, pressed or finely chopped
2
tbsp olive oil
2
tbsp tahini (sesame seed paste)
juice
of 1 lemon
2
tbsp rice or balsamic vinegar
½
tsp salt and pepper
cayenne
pepper to taste
Place
all ingredients in a food processor.
Process
until smooth, scraping down sides during processing.
Add
1-2 tsp. cold water during
processing
for thinner dip.
6 servings
1 SERVING = 1/4 CUP
110 CALORIES - 5 GRAMS FAT (½ VEG - 1 FAT)
Balsamic Cream Dressing
1 c low-fat yogurt or greek yogurt
2 tbsp quality balsamic vinegar
2 pressed garlic cloves
Mix all ingredients well, until smooth.
Serve with BBQ vegetables, flat breads, meat or fish. For salad dressing use more liquid style
yogurt.
8 servings
1 SERVING = 2 TBSP
45 CALORIES - 5 GRAMS FAT
(1 FAT)
Pico de Gallo Salsa
3 large, firm tomatoes
1 red onion
½ c fresh coriander leaves
(cilantro)
1 green pepper (capsicum)
1-2 chopped hot pepper, fresh
or pickled
juice of ½ lemon or lime
Seed the tomatoes and peppers.
Chop all ingredients finely
and combine.
Add lemon juice and serve
6 servings
1 SERVING = 1/2 CUP, 25 CALORIES ( 1 VEG)
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