Vegetarian food doesn't have to be bland or boring - and it can kick-start your way to better health. Renowned vegetarian author Rose Elliot shares the secrets of healthy vegetarian and low-GI living, plus a warming winter recipe the whole family will enjoy.

For anyone trying to lose weight vegetarian author Rose Elliot may have the answer with her Low-GI Vegetarian Cookbook: plenty of fruit and vegetables, pulses, beans, nuts, seeds, pasta and cereal. And it's not the kind of cooking (or eating) that'll send you to sleep.

"Eating low-GI foods is a way to be slim while eating delicious, healthy, 'normal' food, without calorie-counting or even serious limiting of portions," Elliot says.

As well as providing ideas for those wanting to get back on the straight and narrow after Christmas, Elliot's healthy eating plan is also excellent for people interested in slimming off the pounds. She calls it "the nearest thing to a miracle that I've come across".

Elliot adds: "Imagine what it would be like for the weight to steadily drop off you while you feel inwardly at peace, with no cravings for foods or drinks you can't have.

"Imagine what it would be like to have the confidence that comes from knowing you're looking your best, your eating is under control and you'll never again have to go on a diet.

"The low-GI vegetarian (and vegan) diet will enable you to do just that."

Regulating blood sugar through a low-GI diet doesn't just have an effect on your waistline - there's a whole host of health benefits, Elliot says. "Eating these healthy carbohydrates can have a positive effect on every part of your body, from the digestive system to the heart and even the skin," she says.

"A low-GI diet has been shown not only to help achieve and maintain a healthy weight, but also to reduce the risk of stroke, prevent or control diabetes and possibly even reduce the risk of breast cancer and Alzheimer's disease."

Proving that vegetarian and vegan fare needn't mean rabbit food, Elliot's book is crammed with Mediterranean and Far Eastern cuisine, from Chunky Oven-Baked Ratatouille, Pistou and Barley and Mushroom Risotto to Keralan Curry, Thai Beancakes with Sweet Red Pepper Sauce and Vegetarian Sushi.

Here, the doyenne of vegetarianism shares her eat as much as you like Best-Ever Chilli - recommended as a quick after-work meal. So you'll have no problems with your 5 A Day.

"This chilli is quick and easy to make, filling, totally healthy, cheap and very tasty. It's particularly good served over big potatoes... or for a low-GI option, I like a crunchy green salad or some cooked broccoli with it," she said.

"One of the reasons why a low-GI vegetarian or vegan diet is so health-giving is because of all the fresh vegetables it contains. Many meals consist of 'veg and two veg', and they're so varied, colourful and delicious that it's no problem at all to eat the recommended five portions a day."

Best ever chilli

(serves 3-4)

  • 1 onion, chopped
  • 1 large red pepper, seeded and chopped
  • 2 garlic cloves, finely chopped
  • 1 mild red chilli, seeded and finely chopped, or red chilli flakes, to taste
  • 1tbsp olive oil
  • 1tsp ground coriander
  • 425g can of green lentils, drained
  • 425g can of red kidney beans, drained
  • 425g can of chopped tomatoes

To serve:

  • bunch of fresh coriander, roughly chopped
  • carton soured cream (optional)
  • 1 avocado, chopped (optional)

  • To make the chilli, fry the onion, red pepper, garlic and chilli in the oil in a largish saucepan, covered, for 15-20 minutes, or until the vegetables are tender. Stir them from time to time to prevent them sticking.
  • Add the ground coriander, lentils, red kidney beans and tomatoes and mix well. Leave to simmer gently for 10 minutes, season, then serve with your chosen accompaniments and garnishes.
  • If you're slimming, you can eat as much of this as you like so long as you go easy on the soured cream and avocado, and avoid starchy accompaniments.