Arrabbiata Pasta Sauce (vegan)

1 teaspoon olive oil
1 cup chopped onion
4 cloves garlic, minced
3/8 cup red wine
1 tablespoon white sugar
1 tablespoon chopped fresh basil
1 teaspoon crushed red pepper flakes
2 tablespoons tomato paste
1 tablespoon lemon juice
1/2 teaspoon Italian seasoning
1/4 teaspoon ground black pepper
2 (14.5 ounce) cans peeled and diced tomatoes
2 tablespoons chopped fresh parsley

1. Heat oil in a large skillet or saucepan over medium heat. Saute onion and garlic in oil for 5 minutes.
2. Stir in wine, sugar, basil, red pepper, tomato paste, lemon juice, Italian seasoning, black pepper and tomatoes; bring to a boil. Reduce heat to medium, and simmer uncovered about 15 minutes.
3. Stir in parsley. Ladle over the hot cooked pasta of your choice.

Herb Topped Roasted Capsicum, Zuchinni and Tomatoes (vegan)

2 red capsicums
2 zuchinnis
2 tomatoes
100g wholemeal bread
1 clove garlic
1 lemon
handful of fresh parsley

1. Preheat oven to 220 degrees. halve the veggies lengthways and remove the seeds.2. make the bread into breadcrumbs by placing in a food processor.
3. crush the garlic and ass to the breadcrumbs with the grated find of 1 lemon. Sqeeze in the juice from half of the lemon.
4. Finely chop the parsley and add. Spoon into the vegetables. Cook for 15-20minutes until softened and the topping has browned. serve with a green salad.

Serves 4 (only 1g fat! and 90kcals per serve!)

Moroccan Vegetable Couscous (vegan)

250g couscous
1 tbsp olive oil
2 tsp moroccan seasoning (schwartz or McCormacks sell them)
1 red pepper
1 courgette
1 red onion
1 eggplant
50g dried apricots
50g raisins and or sultanas
hand full of fresh parsley

1. Heat the oil in a saucepan. add the Moroccan seasoning and couscous and cook for 1 minute, stirring.
2. Pour over 250ml of boiling water and stir. Remove from the heat and set aside, covered for 5 minutes.
3. Slice the vegetables and grill or bbq until softened and beginning to char.
4. Return the couscous to the heat and cook gently for 3-4 minutes. seperate the grains with a fork.
5. Add the apricots, raisins and chopped parsley tot he couscous and pile into a serving dish. Top with the griddles vegetables and serve with a fresh green salad and a simple homemade vinaigrette gressing or one of the many ready-made salad dressings in stores.

Serves 4 (and only has 4g fat per serve!)

Zuchinni & Asparagus in citrus sauce (vegan)

1 tbsp olive oil
250g asparagus
2 medium size Zuchinni's
1 lemon
2 oranges
2 tsp cornflour
1tsp unrefined sugar

1. Trim the asparagus and halve the courgettes lengthways.
2. Grate the rind from the lemon and oranges. sqeeze the juice from both.
3. Mix together the cornflour and sugar. Add a little of the juice tp make a paste.
4. Heat the oil in a large heavy-bassed frying pan. toss the vegetables in the pan and stir-fry for 2-3 minutes. add the juice, rind and cornflour paste, stirring until you have a smooth sauce. The vegetable should still have bite. Serve with rice.

Grecian Stuffed Mushrooms (vegetarian)

1. Chop the stalks of four flat mushrooms and fry with a crushed garlic clove for 1 minute in 1 tsp olive oil.
2. Add 4 chopped spring onions, 250g halved cherry tomatoes and 140g diced feta cheese.
3. fill the mishrooms, places in a shallow oven proff dish and back at 200 degrees for 10-15 minutes, until tender and golden. Serve Hot with rice or a salad.