Full & Rich Flavours

This dish is contains aubergines, which are a fantastic source of fibre but also contains good amounts of vitamins B1, B6 and potassium. In addition, you can also find the minerals copper, magnesium and manganese in this egg shaped veggie.  You might only know the aubergine as a purple coloured vegetable. However there are many varieties available, including lavender, jade green, orange and yellow and in a range of shapes and sizes too.

The Food and Agricultural Organization of the United Nations (FAO) declared 2013 the ‘International Year of the Quioa’ and that is not without reason. For one, quinoa provides two times more protein than rice and barley. It’s also wheat free so a great alternative for people who want to or medically have eliminate wheat. Because quinoa contains all essential amino acids it is considered a source of complete protein and therefore a great food choice for vegetarians and vegans who sometimes struggle to get enough complete protein from their diet. Quinoa releases its energy slowly which makes it a great low GL food too.

Serves 2 (7 GLs per serving)

Ingredients:

• 1 aubergine
• 100g quinoa
• 2 tsp coconut or olive oil
• 2 cloves garlic
• 1 large red onion
• 1 red pepper
• 400g tomato passata
• 1 tbsp sundried tomato paste
• 1/4 tsp herbes de Provence
• 2 tsp Marigold reduced salt vegetable Bouillon powder
• Freshly ground black pepper and lo-salt to taste

Method:

1. Pre-heat oven to 190C
2. Slice the aubergine in half lengthways and scoop out the flesh with a teaspoon, putting the aubergine skins to one side
3. Boil the quinoa in 1 tsp bouillon stock and 300ml water until cooked (approx 10-15 minutes)
4. Heat the oil in a pan and cook the garlic for 30 seconds before adding the onion and cooking for a further 2 mins
5. Add the red pepper and aubergine flesh, cover and cook until they become soft (approx 10 minutes)
6. Add the passata, herbs, tomato paste, bouillon powder and seasoning and let the mixture simmer for 2 minutes.
7. Combine the quinoa with the mixture
8. Lightly brush the outside of the aubergine skins with oil and fill each with the quinoa and tomato mixture. You will not need to use all the filling and can reserve the rest for a light meal the next day.
9. Place aubergines in roasting dish and cover with foil. Cook in pre-heated oven for approximately 40 minutes.
10. 10 Serve on their own for a light meal or as an accompaniment to a main meal (e.g. fish).

I am a fully qualified nutritional therapist based in Ealing, West London. I see clients from a range of centrally located clinics in Ealing. If you are new to nutritional therapy and wonder if nutritional therapy could be beneficial for you or a family member, please contact me and I will explain to you how I work and we can discuss if nutritional therapy could be beneficial for you. I specialise in weight loss, woman’s health, children’s health and fertility but can assist with a range of other health problems too. Contact me now on 07967 639347 or email emily@4wellpeople.co.uk.