Dear readers, the last few vegetarian-based articles have received much support and feedback. I am so happy that I was able to assist many of you in creating meatless meals. Today is my last strictly vegetarian column for now, as I will be turning my focus towards fish dishes next week as we approach the Easter season.

Last week’s column resonated with a lot of my readers who are conscious about the environment and are budding or long-term vegetarians. I can never promise that I will become fully vegetarian, but I do enjoy eating vegetarian meals. Your written responses indicate that you can now see that vegetables don’t have to be boring and can be seasoned nicely just as you would do with meat.

It is of great importance to include vegetables in your daily diet. Bear some things in mind with vegetables. Green and colourful vegetables are healthy for you as they are rich in vitamins, minerals and antioxidants. We are supposed to have at least five servings of fruits and vegetables a day. Examples of individual servings would be 1/2 cup starchy vegetables like corn, sweet potato or pumpkin, 1 cup of raw leafy greens, 1/2 cup of non-starchy vegetables such as string beans or squash, and 3/4 cup vegetable juice.

You can always sneak vegetables in your eggs for breakfast, have a big salad for lunch and a side of steamed vegetables for dinner. There is no excuse not to eat vegetables. Jamaica is fertile and produces a bounty. Think outside of your box, and get creative with nature’s healthy treats. It still amazes me that people do not experiment more with vegetables. Cost could be a factor, but put it this way; look at them as an investment for your health because prevention is better than cure.

JuicyChef’s Throw-Together Curried Butter Bean and Tomato Stew

I was feeling for a spicy curry chicken dinner, but caught myself, trying not to break my Lenten vow of abstaining from meat and poultry, so I put all of these ingredients together from what I had in my pantry and fridge, and it didn’t turn out too badly. I ate this with brown Basmati rice for a satisfying meal. I have recreated it for you today. Do enjoy!

Ingredients:

1 can of Butter Beans

3 plummy tomatoes, roughly chopped

1 carrot, finely diced

1/2 red onion, finely diced

1 sweet pepper, roughly chopped

1 garlic clove, minced

1/2 Scotch bonnet pepper, deseeded and thinly sliced

1 tsp Jamaican curry powder

A dash each of cumin, paprika, coriander and cayenne

Salt to taste

1/4 cup coconut milk

1 tbsp vegetable oil

Chopped cilantro and fresh thyme for garnish

Method:

In a sauté pan, heat vegetable oil over medium heat.

Add curry, cumin, paprika, coriander and cayenne and stir in the oil for a minute or two until fragrant.

Add the onions, carrots, sweet peppers and garlic and sauté until soft.

Stir in the tomatoes, and Scotch bonnet pepper and cook until the tomatoes are breaking down.

Add the coconut milk and butter beans, mix well and cook until heated through.

Season to taste with salt, and garnish with cilantro and thyme

Veggie Lasagna

I love lasagna — it’s the ultimate comfort food. I have already shared a traditional beef recipe, so today I am going to share a vegetarian version. The fantastic thing about this dish is that a variety of vegetables can be used. So let my recipe be your guide, but use your imagination and use up whatever vegetables you may have in your kitchen. The drawback is that this recipe isn’t cheap due to the cheeses, so make it for a special occasion with an Italian-style salad. To eat this dish without the guilt, use reduced fat, fat-free or part-skimmed cheeses to lessen the calories.

Ingredients:

1/2 pack lasagna, cooked according to package directions

1 jar of pasta sauce

1 onion, finely chopped

2 cloves of garlic, minced

1 bundle of callaloo or local spinach, washed

1 pack of local button mushrooms, sliced

1 medium squash, sliced

1 1/2 tsps salt-free Italian Seasoning

Salt and pepper to taste

1 200g tub, reduced Fat Ricotta Cheese

1 sachet, Reduced Fat Shredded Mozzarella Cheese

100g Parmesan cheese, grated

Method:

Preheat oven to 350F

In a large frying pan, sauté the onions and garlic until soft, then add mushrooms and continue to sauté for a couple of minutes, next add the squash and continue cooking until golden.

Add the pasta sauce, Italian seasoning and salt and pepper to taste and cook until warmed through.

In a baking dish or Pyrex dish, spread a little pasta sauce on the bottom and layer with lasagna sheets.

Ladle some of the vegetable sauce, then scatter half of the callaloo/spinach, half of the ricotta and a quarter of the mozzarella and top with more lasagna sheets, then repeat the process for the second layer.

Use the remaining mozzarella and parmesan to top off the casserole.

Bake lasagna for 40 to 45 minutes or until the cheese has melted and is golden brown in colour.

Thanks to my special sponsors Megamart and their friendly staff who assist me each week.

Contact me at info@juicychef.com

Bon Appétit!