Main Meal Recipes

Beef, Carrot and Potato Stew

Serves 8

Approx 500cals per serve

Total Time 3.5hrs

1kg Beef Stew Meat cut into pieces

2 Tbsp Salt

1 Tbsp freshly ground pepper

3 Tbsp Olive Oil

2 medium Onions

7 cloves Garlic

2 Tbsp Balsamic Vinegar

1.5 Tbsp Tomato Paste

1/4 cup Flour

2 cups dry Red Wine

2 cups Beef Broth

2 cups Water

1 Bay Leaf

1/2 tsp dried Thyme

4 large Carrots

1kg baby Potatoes

Instructions:

Preheat oven to 160deg C

Pat beef dry and season with salt and pepper.

Heat up heavy pot, heat olive oil and brown meat for about 5-8minutes.

Transfer meat to large plate.

Add onions, garlic, balsamic vinegar. Cook, stirring with a wooden spoon to scrape brown bits off the bottom, about 5mins. Add tomato paste and cook a little longer. Add beef back in, sprinkle with flour and stir until flour is dissolved. Add wine, broth and water, bay leaf and thyme. Stir to loosen any brown bits off bottom of pot and bring to boil.

Cover with a lid and transfer to preheated oven, braise for 2hours.

Remove pot from oven and add carrots and potatoes. Cover and place back in oven for a further hour.

This tastes best the following day! Garnish with fresh parsley if desired.

Enjoy!

4 Bean Falafels with Roasted Garlic Yoghurt & Parsley Salad

Serves: Makes: 16

Calories: 109 per serve

Falafels

400g can Four Bean Mix in Springwater, drained

400g can Chickpeas in Springwater, drained

½ red onion, peeled and finely diced

2 Tbsp roughly chopped parsley

1 tsp ground cumin

½ lemon, juiced

2 Tbsp olive oil

2 Tbsp wholemeal flour

½ tsp baking powder

1 small carrot, grated

Salt and pepper

Garlic Yoghurt

4 cloves garlic

125g Greek yoghurt

Salt to taste

Salad

Handful parsley, mint and coriander

Red onions, finely sliced

Mung beans

Lemon

1. Heat the oven to 180°C and roast the whole cloves of garlic for 10 minutes, or until soft set aside for the garlic yoghurt.
2. With a fork, lightly mash the drained Wattie’s Four Bean Mix and Wattie’s Chickpeas. Add the rest of the ingredients. Mix together until combined. Take the mix and mould into small round patties.
3. Heat 2 Tbsp of oil in a deep fry pan, add the falafel patties and cook for approximately 3 minutes each side or until golden.
4. While falafels are cooking push the garlic out of the shells and mix thoroughly with the yoghurt. Season.
5. To serve: Stack up the falafels onto a plate and garnish with the salad ingredients, finish with a squeeze of lemon and garlic yoghurt on the side.

Brown Rice Sushi

Serves: 4

Calories: 280 per serve

Sushi looks hard to make but it’s really easy and the kids will love putting them together and rolling them up. A bamboo mat is cheap and available in the Asian section of the supermarket or at an Asian supermarket. So give it a go!

1 cup (200g) brown short-grain rice

2 cups (500ml) water

1 tablespoon rice vinegar

3 sheets toasted nori (yaki-nori)

1 (130g) Lebanese cucumber, seeded, cut into matchsticks

20g snow pea sprouts, trimmed

2 tablespoons Japanese soy sauce

sushi vinegar

2 tablespoons rice vinegar

2 teaspoons white sugar

¼ teaspoon fine salt

chicken teriyaki

120g chicken breast fillet, sliced thinly

2 tablespoons teriyaki sauce

1 clove garlic, crushed

cooking oil spray

Wash rice several times in a large bowl with cold water until water is almost clear. Drain rice in strainer for at least 30 minutes.

Sushi vinegar

Combine all ingredients in a small jug.

Chicken teriyaki

Combine chicken, sauce and garlic in small bowl. Heat a small frying pan over high heat. Spray with cooking oil spray for 1 second. Cook chicken, stirring, until just cooked through. Cool.

Place rice and the measured water in a medium saucepan, cover tightly; bring to the boil. Reduce heat; simmer, covered, for about 30 minutes or until the water is absorbed. Remove from heat; stand, covered, for 10 minutes.

Spread rice into a large, non-metallic, flat-bottomed bowl (a wooden bowl is good for this). Using a plastic spatula, repeatedly slice through rice at an angle to separate grains, gradually pouring in Sushi Vinegar at the same time.

Continue to slice the rice mixture with one hand; fan the rice with the other hand for about 5 minutes or until it is almost cool. Cover rice with damp cloth to stop it drying out while making sushi.

Add rice vinegar to a medium bowl of cold water. Place one nori sheet, shiny side down, lengthways across bamboo mat about 2cm from edge of mat closest to you. Dip fingers of one hand into bowl of vinegared water, shake off excess; pick up a third of the rice, place across centre of nori sheet.

Wet fingers again, then gently rake rice evenly over nori, leaving a 2cm strip on the far side of the nori uncovered. Build up rice in front of uncovered strip to form a mound, to keep filling in place.

Place a third of the cucumber, sprouts and chicken in a row across centre of rice, making sure the filling extends to both ends of the rice.

Starting with edge closest to you, pick up mat using thumb and index fingers of both hands; use remaining fingers to hold filling in place as you roll mat away from you. Roll forward, pressing gently but tightly, wrapping nori around rice and filling.

Working quickly, repeat process to make a total of three rolls. Cut each roll into four pieces. Serve with soy sauce and wasabi, if desired.

Spring Chicken in a pot

Serves: 4

Calories: 339 per serve

• 1 tbsp olive oil
• 1 onion, chopped
• 500g boneless, skinless chicken thighs
• 300g small new potatoes
• 425ml low-salt vegetable stock (low-salt vegetable stock cubes)
• 350g broccoli, cut into small florets
• 350g spring greens, shredded
• 140g peas
• bunch spring onion, sliced
• 2 tbsp pesto

Heat the oil in a large, heavy pan. Add the onion, gently fry for 5 mins until softened, add the chicken, then fry until lightly coloured. Add the potatoes, stock and plenty of freshly ground black pepper, then bring to the boil. Cover, then simmer for 30 mins until the potatoes are tender and the chicken is cooked. Can be frozen at this point.

Add the broccoli, spring greens, peas and spring onions, stir well, then return to the boil. Cover, then cook for 5 mins more, stir in the pesto and heat through.

Chicken Tacos and Chicken Taco Salad

Serves 4

Calories: 583 cal per serve for Tacos

Calories: 300 cal per serve for Taco salad

1 tablespoon olive oil

1 medium red onion, finely chopped

2 garlic cloves, crushed

250g chicken mince

410g can chopped tomatoes with roasted capsicum

125g can kidney beans, drained, rinsed

125g can corn kernels, drained, rinsed

1 teaspoon Mexican chilli powder

1 teaspoon caster sugar

12 taco shells

1 cup shredded iceberg lettuce

1 carrot, peeled, grated

2 small tomatoes, finely chopped

1/2 cup low-fat grated tasty cheese

1. Preheat oven to 180°C/160°C fan-forced. Heat oil in a frying pan over medium heat. Add onion and garlic. Cook for 3 to 4 minutes or until tender. Increase heat to medium-high. Add mince. Cook, stirring with a wooden spoon to break up mince, for 5 to 6 minutes or until browned.
2. Add canned tomatoes, beans, corn, chilli powder and sugar. Bring to the boil. Reduce heat to medium-low. Cook for 10 minutes or until mixture has thickened.
3. Bake taco shells for 5 minutes or until browned. Spoon mince mixture into shells. Top with lettuce, carrot, tomato and cheese.
4. For the Taco Salad fill a bowl with lettuce and top with mince, carrot, tomato and cheese, you can crumble 1 toasted taco shell on top but be aware you will need to add the cals.

Steamed Fish and Bok Choy Parcels

Serves 4

Calories: 124 per serve

• 4 pieces of white fish fillets
• 2 bok choy, thickly sliced
• 4 spring onions, shredded
• 1 red chilli, thinly sliced
• 3cm ginger, cut into matchsticks
• 2 tbsp reduced-salt soy sauce
• juice 1 lime

1 tsp sesame oil

1. Heat oven to 200C/180C fan/gas 6. Place each fillet in the centre of a large square of foil. Top with the bok choy, spring onions, chilli and ginger, then pull up the edges of the foil.
2. Mix together the soy sauce, lime juice and 1 tbsp of water then spoon a little over each fillet. Crimp the top of the foil to enclose the fish and make sure there are no gaps for the steam to escape.
3. Place the parcels on a baking sheet and bake for 10-15 mins until the fish is cooked through (this will depend on the thickness of your fish). Can also be put on top of the BBQ. Open up the parcels and drizzle over a few drops of sesame oil. Serve with rice.

Chunky Oven Chips

Serves 4

Calories 151 per serve

750g Potatoes – Desiree, Agria, a type of potato that is floury is best

Spray Oil – like Olive oil

1. Pre heat oven to 250C/fan230C/Gas 9. Cut each potato into 1 cm wide wedges and arrange on a baking tray give them space so that they go brown on the sides.
2. Spray lightly with the oil
3. Bake for 20-30 minutes, turning at least once, until golden brown and crisp.

Mac ‘n’ Cheese

Serves: 4

Calories: 389 per serve

100g dried macaroni elbows (you can substitute with spirals or penne, which are short pasta tubes)

400g of Cauliflower

75g bacon, fat and rind removed

1 tablespoon oil

1 1/2 tablespoons butter

3 tablespoons plain flour

700ml reduced-fat milk

100g grated edam cheese, plus a little extra for sprinkling

1 tablespoon grated parmesan cheese (don’t worry – it can be left out)

salt and pepper

1. Preheat the oven to 190ºC.
2. Bring 2 litres of water to boil in a large saucepan. Add a teaspoon of salt and boil the pasta for 10 minutes, or according to manufacturer’s instructions.
3. Bring 2 litres of water to boil in a large saucepan. Add cauliflower and boil for 3 minutes till par cooked.
4. While the pasta is cooking, prepare the sauce. Cut the bacon into small pieces and cook it in a medium saucepan with a little of the oil. When the bacon is beginning to brown, remove it from the pan and set it aside.
5. Melt the butter and remaining oil in the pan the bacon was cooked in, then use a whisk to mix the flour into the melted fats. Gradually whisk in the milk, adding it a little at a time, whisking well after each addition to ensure a lump-free sauce. When all the milk has been added return the bacon to the pan and using a wooden spoon, stir the sauce over a gentle heat until it thickens. Don’t let it boil and stir using circular and figure-of-eight motions so the sauce doesn’t stick to the bottom of the pan. This may take 5-10 minutes. When thick enough to coat the back of the wooden spoon, stir in the grated cheese and parmesan and add some salt and pepper. You should taste it now to check the seasoning, then stir the cooked and drained pasta and cauliflower into the sauce.
6. Tip the mixture into a heatproof dish, top with additional grated cheese and bake for 20 minutes or until golden on top.

Spaghetti Carbonara

Serves: 4

Calories: 376 calories per serve

250g dried spaghetti

100g lean bacon, sliced

1 clove garlic, crushed

1/2 cup low-fat evaporated milk

2 medium zucchini, sliced

1 medium carrot, sliced

1 egg

1/4 cup parmesan cheese, grated

pinch ground pepper

1. Bring two pots of water to the boil
2. Into one pot add the spaghetti and boil for approximately 10 minutes or until al dente
3. Heat a frying pan and cook the sliced bacon.  The bacon will render its own fat so no need to add more
4. Once bacon is crispy, add garlic and stir gently
5. Remove from heat before garlic browns and add evaporated milk, set aside
6. Once the pasta is cooked, drain and set aside
7. In the second pot of boiling water blanch the zucchini and carrots for one minute
8. Drain and add to the pasta
9. Add the bacon and evaporated milk, egg, parmesan cheese and pepper to the pasta as well
10. Mix well and serve

Notes:

This recipe does not hold well.  For large quantities we suggest preparing this in batches and serving as soon as possible.

Tofu Pad Thai

Serves: 4

Calories per serve: 336

• 1 1/2 tablespoons seasoning sauce
• 1 tablespoon tamarind concentrate
• 1 tablespoon fresh lime juice
• 2 teaspoons finely chopped palm sugar
• 250g rice stick noodles
• 60ml (1/4 cup) peanut oil
• 300g firm tofu, drained, cut into 2cm cubes
• 5 purple eschalots, sliced
• 3 garlic cloves, finely chopped
• 1 carrot, peeled, halved lengthways, thinly sliced diagonally
• 1 red capsicum, halved, deseeded, thinly sliced lengthways
• 2 eggs, lightly whisked
• 100g bean sprouts
• 1/4 Chinese cabbage, shredded
• 2/3 cup loosely packed fresh coriander leaves
• 2 tablespoons crushed unsalted peanuts

Lime wedges, to serve

1. Combine seasoning sauce, tamarind, lime juice and sugar in a jug. Set aside. Place noodles in a large heatproof bowl and pour over enough boiling water to cover. Set aside for 5 minutes to soften. Stir with a fork to separate. Drain.
2. Heat 2 tablespoons of the oil in a wok over medium-high heat until smoking. Add half the tofu and stir-fry for 2 minutes or until golden brown. Transfer to a plate lined with paper towel. Reheat wok and repeat with the remaining tofu.
3. Heat the remaining oil in the wok over medium heat until just smoking. Add eschalot and garlic and stir-fry for 2-3 minutes or until the eschalot softens. Add carrot and capsicum, and stir-fry for 1-2 minutes or until carrot is tender. Make a well in the centre of the vegetables. Pour the egg into the well and stir-fry until partially cooked. Add noodles and stir until well combined.
4. 
Add reserved lime-juice mixture, tofu, bean sprouts, cabbage and coriander, and stir-fry until combined.
5. Divide the pad Thai among serving bowls and sprinkle with peanuts. Serve immediately with lime wedges.

Hawaiian Baked Kumara

Serves 1

Calories per serve 302cal with Ham 325cal

200g Kumara

30g Edam Cheese

50g Fresh or Canned Pineapple

25g Ham, slices (optional)

1. Cook the Kumara in the microwave or in the oven. In the microwave cook for 5-7 minutes depending on size. You can finish the cooking process in the oven to crispen it up. Leave the skin on.
2. When the Kumara is cooked slice open and top with Cheese and pineapple and ham.

Serve with a side of salad or veges.

Lamb Mousaka

Serves 4

Calories per serve 399

oil spray

1 red onion, finely diced

1 large carrot, finely diced

2 cloves garlic, crushed

500g lean lamb mince

2 tablespoons no-added-salt tomato paste

400g can no-added-salt chopped tomatoes

2 medium eggplants, trimmed, cut in 1/2cm-thick slices

1 cup reduced-fat Greek yoghurt

1 egg

1/3 cup crumbled reduced-fat feta

4 cups steamed vegetables, to serve

1. Spray a large saucepan with oil and cook onion and carrot over a medium heat, stirring occasionally, for 6-7 minutes until vegetables are soft. Add garlic and cook for 1 minute.
2. Add mince and cook, breaking up with a wooden spoon, for 5 minutes. Drain any excess fat from pan. Add tomato paste, stirring, for 1 minute, then add tomatoes. Bring to the boil then reduce heat to low and simmer for 10 minutes or until thick. Season to taste and remove from heat.
3. Meanwhile, spray a large chargrill pan or frying pan with oil and place over a high heat. Chargrill eggplants, in batches, for 2 minutes each side until lightly charred and tender.
4. In a small bowl whisk yoghurt, egg and feta until well combined. Season to taste.
5. Spoon one-third of the lamb mixture into the base of a 1.5-litre (6-cup)-capacity ovenproof dish. Top with one-third of the eggplant slices to evenly cover lamb. Repeat with another 2 layers of lamb and eggplant. Spread yoghurt topping over the top layer of eggplant and bake for 35-40 minutes until topping is golden brown. Serve with steamed vegetables.

Veggie option make the same but replace the lamb with cooked veges, roasted will go really well.

Easy oven Pasta Frittata

Serves 8

Calories per serve 277

1 tsp Olive Oil

170g Fusilli or Macaroni Pasta

1 Leek or 1 Bunch Spring Onions, chopped

170g Frozen or Canned Sweetcorn

170g Frozen or canned Peas

1 Red Pepper, deseeded and chopped

4 large Eggs

300ml Trim milk

1 Tbsp Fresh Thyme leaves (can use dried)

100g Edam Cheese

4 Tbsp Parmesan Cheese, grated

1. Heat oven to 190C/fan 170C/gas 5. Grease a 1.2 litre baking dish with the olive oil.
2. Cook the pasta in salted boiling water in a large pan for 8 mins. Add all the vegetables and cook for another 2-3 mins until the pasta is tender and the vegetables slightly softened. Drain, then tip into the baking dish and mix well.
3. Beat together the eggs and milk in a jug and add the thyme. Mix the two cheeses together and add most of it to the egg mixture, then season. Pour into the baking dish, stir gently, then scatter the rest of the cheese on top. Bake for 35-40 mins until set and golden. Cool for a few mins, then serve with a green salad.

Quick Steak and Mushroom Stroganoff

Serves 4

Calories per serve 251cal

1 Tbsp Oil

1 Red Onion, chopped

2 Garlic cloves, chopped

1 tsp Paprika

1 Green capsicum/pepper chopped

400g Mushrooms

1 Tbsp Red wine vinegar

300ml Beef Stock

400g lean rump steak, sliced and fat removed

300ml Natural yoghurt

1. Heat the oil in a pan and fry the onion for a few mins, until soft. Add the garlic and paprika, and cook for 1-2 mins until fragrant. Add the pepper and mushrooms, and fry for 5-8 mins until softened.
2. Add the vinegar, boil to reduce until almost evaporated, then pour over the stock and bubble for a few mins until thickened slightly. Add the beef and cook for 2-3 mins depending on how rare you like it, then stir in the yoghurt and season.

Serve with rice, make according to packet instructions. A 1 cup serve will keep you within your calorie allowance.

Veggie option mushroom stroganoff with rice. Double the amount of mushrooms.

Tip: Leave the yoghurt out while cooking to get to room temperature and let the beef and mushrooms cool before you add the yoghurt. This will help it not to curdle or split.

Salmon, Rice, Broccoli (or any veges you like) with soy sauce and wasabi mayo

Serves 1

Calories per serve: 366cal with mayo 479cal

1 cup of cooked rice, or Quick Cups Rice

50g Smoked salmon slices

1 cup of cooked Veges (frozen or fresh, broccoli goes really well)

1 Tbsp Soy sauce

1 Tsp Japanese mayo, spicy wasabi (optional)

Put all ingredients in a bowl and serve.

Simple Satay Chicken

Serves 4

Calories per serve 327cal

2 tablespoons sweet chilli sauce

1 teaspoon ground ginger

1 tablespoon soy sauce

1 tablespoon lemon juice

500g boneless chicken breast, cut into strips

splash of oil

1 onion, finely chopped

2 carrots, peeled and sliced into batons

1 head broccoli, cut into florets

3 tablespoons peanut butter

1 can lite evaporated milk, coconut flavour

1. Prepare the rice or noodles using your preferred method.
2. Combine the sweet chilli sauce, ginger, soy sauce and lemon juice. Toss the chicken strips in the mixture and set aside while you prepare the vegetables. Heat a deep-sided frying pan or wok, add the oil and toss in the chicken, stirring frequently till browned.
3. Add the chopped onion and cook till the onion begins to soften. Add the remaining vegetables, peanut butter and evaporated milk and simmer gently until the vegetables are tender.

Serve with rice, make according to packet instructions. ½ cup serves will keep you within your calorie allowance. Cook an extra cup for your lunch tomorrow.

Veggie option Satay Vegetables with Rice

Couscous Salad

Serves 1

Calories per serve: 286cal with pine nuts 343cal

1 cup of couscous

1 Spring onion, sliced

½ red pepper, sliced

¼ cucumber, sliced

25g Feta, crumbled

1/2 tsp Ground Cumin

1 Tbsp Lemon Juice or Juice of 1/2 Fresh Lemon Juice and zest (recommend)

1 Tbsp toasted pine nuts (optional)

Mix all the ingredients together and serve.

Vegetable Tagine with chickpeas & raisins

Serves 4

Calories per serve 246cal

2 tbsp olive oil

2 Onion, chopped

½ tsp each ground cinnamon, coriander and cumin

2 large courgette

2 chopped tomato

400g can chickpea, rinsed and drained

4 tbsp raisin

425ml vegetable stock

300g frozen pea

chopped coriander, to serve

1. Heat the oil in a pan, then fry the onions for 5 mins until soft. Stir in the spices. Add the courgettes, tomatoes, chickpeas, raisins and stock, then bring to the boil. Cover and simmer for 10 mins. Stir in the peas and cook for 5 mins more. Sprinkle with coriander, to serve.

Serve with couscous (1/2cup 95cal), make according to instructions but instead of using water, use vegetable stock to add flavor, make an extra 1 cup of couscous to have with your lunch the next day.

Salt and pepper prawns

Serves 4

Calories 280 per serve

• 2 tbsp cornflour
• vegetable oil, for deep frying
• 24 large king prawns, peeled and deveined, with tails
• pea shoots or baby salad leaves, to serve (optional)

For the spice mix

• 1 tbsp Sichuan peppercorns
• 4 black peppercorns
• 2 tbsp sea salt flakes
• large pinch of chilli flakes

For the dipping sauce

• 1 garlic clove, crushed
• 1 tbsp chopped coriander leaves
• 1 small red chilli, finely chopped
• 2 tbsp caster sugar
• juice 3 limes

1 tbsp fish sauce

• First, make the dipping sauce. Crush the garlic, coriander and chilli using a pestle and mortar. (If you don’t have one, just finely chop.) Pound in the sugar until dissolved, then add the lime juice and fish sauce. It should taste sweet, salty and spicy.
• To make the spice mix, toast the Sichuan and black peppercorns in a frying pan over a medium heat for 1 min or until fragrant. Finely grind in a spice mill or using a pestle and mortar, then add the salt and chilli flakes and mix together. Transfer to a bowl.

Combine the spice mix with the cornflour. Heat 7.5cm of oil in a large wok or deep heavy-based saucepan. You can test the temperature by frying a small piece of bread – it should sizzle instantly and take 20 secs to turn golden. Toss the prawns with the spice mix, shake off the excess and deep-fry, in batches, for 1-2 mins or until crisp at the edges and starting to curl. Remove with a slotted spoon, drain on a baking tray lined with kitchen paper and keep warm while you cook the remaining prawns. Scatter over the pea shoots or salad leaves, if you like, and serve with the dipping sauce.

Seafood Skewers

Serves 1

Calories 271 per serve

• 3 x 25g chunks fresh, skinless and boneless salmon fillet
• 2 scallops
• 2 x 20g chunks fresh kingfish
• A small wedge red onion
• 1/4 red capsicum, cut into two pieces
• Fresh basil leaves
• A small fresh tomato

1. Preheat the oven 180ºC fan grill.
2. Thread the skewer with seafood, interspersed with the vegetables and herbs.
3. Finish the skewer with the small tomato and grill for 8 minutes. This time is based on the seafood being at room temperature when you start.

Sapasui (Chicken chop suey)

Serves: 8

Calories: 260 per serve

250 grams Vermicelli

2 large Red Peppers or Carrots, finely chopped

2 cups Broccoli cut into bite sized pieces

1 cup Beans, sliced

450g Chicken mince

1 tbsp Vegetable oil

5 cloves Garlic, peeled and crushed

2 – 3 tsps Fresh ginger, finely chopped

1/2 cup Soy sauce, (low-salt)

1 1/2 cups Water

Place the vermicelli in a large bowl and cover with hot water.  Soak for 20-30 minutes or until expanded.

Lightly steam or half-cook the carrots, cauliflower and celery.  Drain and set aside.

Remove the skin from the chicken.  Cut the flesh from the bones and cut into small pieces.

Heat the oil in a large saucepan.  Add the garlic and ginger and cook on high for 2-3 minutes.  Add the chicken and stir-fry for 4-5 minutes or until the chicken in white and cooked through.

Drain any remaining water from the vermicelli and cut into short lengths.  Add to the chicken together with the soy sauce and water and bring to the boil.  Add the vegetables and simmer for a further 5 minutes.  (More water can be added if the mixture is too thick)

Spaghetti and Meatballs

I suggest dividing the spaghetti and meatballs into 5 portions; have one for dinner and one for lunch the next day. You have it with a side salad and cook pasta or mashed kumara/potatoes for the rest of the family.

Serves: 5

Calories: 309 per serve for meatballs and tomato sauce only

Meatballs

500g-600g Quality Mark beef mince

1/2 cup breadcrumbs (or use 3/4 cup fresh, made in a food processor)

1 medium onion, finely chopped

3 cloves garlic, crushed

1 free-range egg, lightly beaten

2 tablespoons parsley, finely chopped

1 tablespoon fresh thyme leaves, finely chopped

2 tablespoons tomato paste

1 tablespoon extra virgin olive oil

Generous pinch of salt and a good crack of black pepper

Sauce

3/4 cup red wine (or use stock – but I recommend wine for flavour)

1 1/2 cups beef stock

1/2 cup tomato paste

400g can chopped tomatoes in juice

1 tablespoon dried oregano

1 tablespoon balsamic vinegar

2 teaspoons brown sugar

Handful halved ripe cherry tomatoes (optional)

To serve


Cooked spaghetti (or your favourite shape pasta, or mash)

Fresh basil leaves, torn

Freshly grated Parmesan cheese

Add the mince to a large bowl with the breadcrumbs, onion, garlic, egg, herbs, tomato paste, olive oil and season. Mix gently to combine using clean hands.

Shape the mixture into balls slightly bigger than a golf ball.

Cover and refrigerate for 20 minutes to set.

Heat a little oil over a medium-high heat in a large frying pan and brown the meatballs all over (do this in batches).

Once browned, remove carefully with tongs and set aside on a plate.

Drain any oil from the pan and return it over a high heat.

Add the wine (or stock) and let it bubble for 30 seconds, scraping the pan with a wooden spoon to incorporate all those crunchy caramelised meat juices from the meatballs.

Add the stock, tomato paste, tomatoes, oregano, balsamic vinegar and sugar. Stir.

Add the meatballs back to the pan and simmer uncovered for 15-20 minutes, or until the sauce has thickened to a thick pasta sauce consistency (it might take longer or less time).

Turn the meatballs over once or twice.

Add the cherry tomatoes (if using) and simmer another minute or so.

Season with salt and pepper, until it tastes right to you.

Pumpkin and Potato Curry with Peas

Serves: 4

Calories per serve: 356

1 bunch coriander

1 teaspoon vegetable oil

1 onion, finely chopped

2 tablespoons Thai red curry paste

600g pumpkin, peeled, cut in 3cm pieces

700g potatoes, peeled, cut in 3cm pieces

1 1/2 cups water

1 large lime, juice

2 teaspoons brown sugar

1 teaspoon fish sauce

165ml can light coconut milk (we used Trident)

1/2 cup frozen peas

2 cups cooked jasmine rice

1. 
Cut off roots and 2cm of stalks from coriander. Wash well and chop finely. Heat oil in a deep frying pan or wok over a medium­high heat. Add onion and cook for 3 minutes until soft. Add curry paste and coriander roots and stalks. Stir until combined. Add pumpkin and potatoes. Stir for 3 minutes until vegetables are coated with paste.
2. 
Add water, lime juice, sugar, fish sauce and coconut milk to pan. Bring mixture to the boil and simmer for 25 minutes until vegetables are tender. Stir through peas. Cook for 2 more minutes until heated through. Spoon rice into serving bowls. Top with curry and garnish with coriander leaves.

Vegan Shepherd’s Pie

Serves: 8

Calories: 389 per serve

600 g Potatoes (Maris Pipers preferred)

600 g sweet potatoes

sea salt

freshly ground black pepper

40 g butter

1 onion

2 carrots

3 cloves of garlic

2 sticks of celery

1 tablespoon coriander seeds

olive oil

½ a small bunch of thyme

350 g chestnut mushrooms

12 sun-dried tomatoes

2 tablespoons balsamic vinegar

vegan red wine

100 ml organic vegetable stock

1 x 400 g tin of lentils

1 x 400 g tin of chickpeas

5 sprigs of fresh flat-leaf parsley

2 sprigs of fresh rosemary

zest of 1 lemon

30 g fresh breadcrumbs

1. Peel and chop all the potatoes into rough 2cm chunks. Place the potatoes into a large pan of cold salted water over a medium heat. Bring to the boil, then simmer for 10 to 15 minutes, or until tender, adding the sweet potatoes after 5 minutes. Drain and leave to steam dry, then return to the pan with the margarine and a pinch of salt and pepper. Mash until smooth, then set aside.
2. Peel and finely slice the onion, carrots and 2 garlic cloves, then trim and finely slice the celery. Bash the coriander seeds in a pestle and mortar until fine, then add it all to a medium pan over a medium heat with a good splash of olive oil. Pick in the thyme leaves, then cook for around 10 minutes, or until softened.
3. Meanwhile, roughly chop the mushrooms and sun-dried tomatoes. Add to the pan along with the vinegar and 2 tablespoons of the sun-dried tomato oil from the jar. Cook for a further 10 minutes then add a splash of wine, turn up the heat, and allow it to boil and bubble away. Stir in the stock, lentils and chickpeas (juice and all), then leave it to tick away for 5 to 10 minutes, or until slightly thickened and reduced. Pick and roughly chop the parsley leaves, then stir into the pan. Season to taste, then transfer to a large baking dish (roughly 25cm x 30cm).
4. Spread the mash over the top, scuffing it up with the back of a spoon. Finely slice the remaining garlic clove, then place into a bowl with the rosemary leaves, lemon zest, breadcrumbs and 1 tablespoon of olive oil. Mix well, sprinkle over the mash, then place in the hot oven for around 10 minutes, or until piping hot through. Place under the grill for a further 2 to 3 minutes, or until golden, then serve with your favourite greens.

Smoky Chilli Beans

Serves 4

Calories per serve: 130

2 cans kidney beans, drained & rinsed

2 cans tomatoes

1 tbsp oil

2 onions, chopped

4 cloves garlic, chopped

2 tsp cumin

1 tsp dried coriander

1/2 tsp chilli powder – optional and adjust to your preference

1 tsp smoked paprika

1 tbsp oregano

1 tsp sugar

1 tsp salt

1/4 cup coriander leaves, chopped – to garnish

1. Heat oil in large pan cook onions and garlic over a low heat until softened but not browned, approx 10mins.
2. Add cumin, dried coriander, smoked paprika and chilli if using, heat through until fragrant.
3. Add in canned tomatoes and kidney beans, oregano, sugar and salt and bring to a boil, simmer uncovered stirring occasionally until thick, approx 30mins.

To serve top with fresh coriander!  Yummy!

Gnocchi & Tomato Bake

Serves: 4

Calories per serve: 285

1 tbsp olive oil

1 onion, chopped

1 red pepper, deseeded and finely chopped

1 garlic clove, crushed

400g can chopped tomatoes

500g pack gnocchi

handful basil leaves, torn

half a 125g ball mozzarella, torn into chunks

1. Heat grill to high. Heat the oil in a large frying pan, then soften the onion and pepper for 5 mins. Stir in the garlic, fry for 1 min, tip in the tomatoes and gnocchi, then bring to a simmer. Bubble for 10-15 mins, stirring occasionally, until the gnocchi is soft and the sauce has thickened. Season, stir through the basil, then transfer to a large ovenproof dish.

2. Scatter with the mozzarella, then grill for 5-6 mins until the cheese is bubbling and golden.

Tip #1: You can freeze the bake for up to a month – just defrost and bake in a medium oven for 20­30 mins until piping hot.

Tip #2:  You can use Parmesan cheese instead, the stronger flavour means you don’t have to use as much.

Baked Potato filling ideas, great for lunch and dinner:

• Steamed broccoli, collard greens and broccoli sauce.

• Sweet potato topped with chickpeas, avocado and fresh basil.

• Mushrooms and onions sautéed in a little water, topped with chives

• Smokey chilli beans and coriander

Broccoli Sauce

This flavourful sauce can be used in place of cheese, butter and/or sour cream as a creamy topping on your baked potato. This is also great on steamed vegetables such as broccoli, greens and cauliflower.

1 large Yukon gold potato (10­12 oz.), peeled and diced

1 small head broccoli (6­8 oz.), cut into florets

1 medium carrot, sliced

1 tsp granulated onion

1 tsp granulated garlic

1. Place all ingredients into a pot with just enough water to cover the vegetables. Bring to a boil and turn down heat to medium. Cook until potatoes and carrots are soft (about 10­15 minutes).
2. With a slotted spoon, transfer the vegetables to the food processor (or blender if you don’t have a food processor) and blend until smooth, adding cooking water as needed to thin to your desired consistency.

(Makes about 2 cups.)

Zucchini Fritters ~ Gluten Free

Serves: 12

Calories per serve: 61

500g (17  1/2 oz) zucchini (summer squash/ courgette)

1 cup (150g / 5  1/4 oz) green peas

1 bunch parsley chopped (60g/ 2 oz)

1 bunch mint chopped (20g / 3/4 oz)

4 spring onions, sliced

good pinch sea salt

generous grind of black pepper

zest from 1 lemon

3 eggs

½ cup (50g/ 1  3/4 oz)  almond meal (see notes on alternatives)

1. Grate the zucchini and place into a colander.
2. Sprinkle with a just little sea salt and mix through. (not too much salt just a nice pinch).  Sit for 10 minutes.
3. Squeeze out all the moisture from the zucchini with your hands – I like to grab handfuls and squeeze out as much liquid as I can.
4. Place the zucchini into a large  bowl.  Add parsley, mint, peas, spring onion, pepper, lemon zest, eggs and almond meal or the other alternative flours if using.
5. Mix well until combined.  At this stage it’s good to test cook a fritter to make sure it holds together well. Add a touch more almond meal or alternative flour if you need it.
6. Cook fritters in a pan over a medium heat in a little olive oil for 2 minutes each side or until cooked through.  Serve and Enjoy.

Chefs Note:  Almond meal alternatives:

• 50 g of brown rice flour or chickpea flour can replace almond meal in this recipe.
• 2 tablespoons coconut flour can replace almond meal in this recipe

Veggie Fried Rice

Serves 3
Calories per serve: 450cals approx
Time to make: 30 mins

INGREDIENTS

• 3 cups cooked Brown Rice
• 3 cups of frozen or fresh veges of your choice.  Can use a cup or 2 of your coleslaw mix.
• 4 tablespoons Soy Sauce
• 1 tablespoon Olive Oil
• 1 teaspoon Sesame Oil
• 1 medium (80g) Brown Onion
• 1 whole egg, lightly beaten
• 2 tablespoons fresh coriander, chopped *optional
• 2 tablespoon cashew nuts, chopped

DIRECTIONS

1. Heat a non stick fry pan, add the egg and spread it out in the bottom of the pan, should take a few seconds to cook, scrape to the side of the pan.
2. Add olive oil and fry onion till clear
3. Add sesame oil and then cooked rice fry till lightly browned
4. Add Veges fry till cooked
5. Add Soy sauce, coriander and cashews
6. Serve

Kumara Fritata

Serves 2

Calories per serve: 430cal

Time to make 30 mins

INGREDIENTS

• 2 (300g) Orange kumara, chopped in 2 cm cubes
• 1/2 (40g) Brown Onion, diced
• 1 clove Garlic, crushed
• 1 tablespoon olive oil
• 2 handfuls (50g) Baby Spinach
• 4 whole eggs
• 1/2 cup milk (non dairy, your choice)
• 1/4 cup (25g) Parmesan cheese, grated
• 1 tablespoon Basil, chopped*
• salt and pepper

DIRECTIONS

• Gently cook the kumara in water until just tender, drain well.  You can also microwave)
• In a fry plan, sauté the onion and garlic in oil over a low heat.
• Add the kumara to the pan and gently heat through.
• Mix the eggs, milk, basil and seasoning in a bowl and add the grated cheese. Pour over the kumara mixture.
• Top with spinach, make sure spinach is submerged in the egg.
• Cook slowly until the egg mixture is half cooked through then transfer to a hot oven to brown on top.

Coleslaw Stuffed Potato

Serves: 1
Calories per serve: 350
Time to make 10 mins

INGREDIENTS

• 1 250g Portato or Kumara, cooked, baked in oven or microwave.
• 1/2 cup Coleslaw
• 1 tablespoon unsweetened yoghurt
• 1 teaspoon lemon juice

DIRECTIONS

1. Mix the coleslaw with the dressing
2. Cut the potato open, place on top the coleslaw.

Have with a snack like a piece of fruit, smoothie or tin tuna to increase your calories approx. 100cal

Speedy Macaroni and Cheese

Serves: 3
Calories per serve: 440 cal
Time to make 30 mins

INGREDIENTS

• 3 cups (750ml) milk
• 1 cup dry macaroni
• ½ head cauliflower, cut into small florets
• 1/4 tsp ground nutmeg
• 2 (50g) handfuls baby spinach leaves or other greens
• 100g Edam cheese, grated
• 2 tablespoons breadcrumbs
• salt and pepper
• 90g Ham Optional

DIRECTIONS

1. Heat milk, salt and pepper in a large pot. When it just comes to a boil add macaroni and cauliflower. Bring back to a boil and cook for 2 minutes less than the packet instructions for the pasta.
2. Mix in, nutmeg, spinach and 1 cup of the cheese. Tip into a baking dish and top with remaining cheese and breadcrumbs. Place under a preheated grill and cook until golden (about 5 minutes). Serve at once.

Spicy Prawn Noodle Soup

Serves 2
Calories per serve 440
Time to make 20mins

INGREDIENTS

• 1/2 tbsp vegetable oil
• 150g bag crunchy stir-fry vegetables (fresh or frozen)
• 70g shiitake mushroom, sliced
• 1 tbsp Thai green curry paste or paste you like
• 1/2 (200g) can reduced fat coconut milk
• 100ml vegetable or fish stock
• 1 pack Wholemeal Trident Noodles
• 100g bag raw prawns
• 2 tablespoon cashew, raw, chopped

DIRECTIONS

1. Heat a wok, add the oil, then stir-fry the veg and mushrooms for 2-3 mins. Take out and set aside, then tip the curry paste into the pan and fry for 1 min.
2. Pour in the coconut milk and stock. Bring to the boil, drop in the noodles and prawns, then reduce the heat and simmer for 4 mins until the prawns are cooked through. Stir in the veg, then serve.

Chicken and lentil Shepherd’s Pie

Serves 6
Calories per serve: 343cal
Time to make: 1 hour 10 minutes

INGREDIENTS

• 800g potatoes, peeled, chooped
• ½ cup milk, your choice
• 2/3 cup red lentils
• 2 cups salt-reduced chicken stock
• 400g chicken or turkey mince
• 400g of frozen mixed vegetables or fresh of your choice
• 1 portion of Basic tomato sauce if you have any in the freezer or 1 can flavoured chopped Tomatoes
• 2/3 (70g) cup Edam cheese

DIRECTIONS

1. Preheat oven to 210°C. Boil or steam potatoes until soft. Drain. Mash with milk until smooth.
2. Meanwhile, combine lentils and stock in a saucepan. Bring to the boil then reduce heat to medium and cook for 5 minutes or until soft, stirring occasionally.
3. Cut chicken in large chunks. Add to lentils. Add vegetables and pasta sauce. Stir over a medium heat until hot. Spoon into a 2litre baking dish.
4. Spoon mashed potato over the top and sprinkle with cheese. Bake for 40 minutes or until brown.

NOTE Has been left as a 6 serve pie as it’s great to put single serves in the freezer.

Free Form Lasagna with Roasted Vegetables

Serves 3
Calories per serve: 421cals
Time to make: 20 mins

INGREDIENTS

• Roasted Vegetables:
• 300g Kumara
• 300g Pumpkin,
• 1/2 (100g) Capsicum,
• 1/2 (75g) Courgette,
• 1/4 (50g) Red Onion

• 1 portion of Tomato Sauce (Recipe above) or a tin of flavoured tinned tomatoes
• 1 teaspoon Balsamic Vinegar
• 300g Fresh Lasagna Sheets
• 2 tablespoons grated or shaved parmesan cheese
• 1/4 cup (30g) pine nuts

DIRECTIONS

1. Preheat oven to 210deg
2. In a pan heat the sauce add balsamic vinegar and simmer.
3. Slice the pasta sheets into strips and place them into the sauce.  Gently submerge and simmer for approximately 15 minutes, stir frequently so the pasta cooks without sticking to the pan and the sauce reduces.
4. Assemble with the cooked vegetables, the sauce, layering it informally on the plate.
5. Finally sprinkle with parmesan.

NOTE: Divide a 400g pack into 4. You can freeze what you don’t use.  Or chop into ribbons and use as Fettuccini.

Roast Pumpkin & Capsicum, Feta and Spinach Pizza

Makes 4 Pizzas
Calories per pizza: 345cal
Time to make 20 mins

INGREDIENTS

• 200g Roast Pumpkin
• 1/2 (100g) Roast Capsicum
• 1/4 (50g) Roast Red Onion
• 50g Feta Cheese, crumbled
• 1/2 (60g) bag Baby Spinach or Rocket
• 100g Edam Cheese, grated
• 1 pot (140g) Pizza Sauce
• 4 Wraps or 8 Pita pockets (to make mini ones)

DIRECTIONS

1. Preheat oven 200C
2. Lay wraps on baking paper on oven trays or a pizza tray
3. Spread pizza sauce evenly on each wrap.
4. Sprinkle a little edam cheese about 1/2
5. Sprinkle vegetables, pumpkin, capsicum, onion
6. Sprinkle Feta cheese
7. Sprinkle the rest of the Edam
8. Bake in the oven for about 10-15mins checking after 10.  Take out when the cheese is golden and melted.
9. Sprinkle with spinach or rocket and serve.

Roast Beetroot, Walnut and Feta Salad

Serves 2
Calories:  330 cals per serve
Prep time: 5 mins

Salad

INGREDIENTS

• 400g Roasted Beetroot
• 1/2 Roasted Courgette
• 1/2 (60g) bag Baby Spinach or Rocket
• 4 tablespoons Balsamic Dressing (recipe below)
• 1/4 cup (28g) Walnuts, toasted

DIRECTIONS

1. Put all the salad ingredients together in a bowl toss with dressing and serve.

Balsamic Dressing
Makes approximately 10 Tbsp serves
Calories: 37cals per Tbsp serve

INGREDIENTS

• 1/2 cup Balsamic Vinegar
• 2 Tbsp Olive Oil
• 1 tsp Mustard (wholegrain, Dijon, whatever you like)
• 1 tsp Honey
• 1 crushed clove of garlic

DIRECTIONS

1. Add the dressing ingredients to a jar.  Shake vigorously.

NOTE: You can make the dressing in bulk it will keep in fridge for a few weeks.

Have with a snack like a piece of fruit, smoothie or tin tuna to increase your calories approx. 100cal

Baked Honey Mustard Chicken with Baked Potato and steamed Greens

Honey Mustard Chicken
Serves 3
Calories per serve 276cal
Prep time: 5 mins Time to make:  20-40 mins

INGREDIENTS

• 3 (400g) chicken breasts (diced for faster cooking if you prefer)

Marinade

• 1 tablespoon light honey
• 1 tablespoon white wine vinegar
• 1 clove garlic, crushed
• 1 tablespoon dijon mustard
• 1 tablespoon Olive oil
• 1 tablespoon chopped thyme or rosemary leaves
• salt and ground black pepper, to taste

DIRECTIONS

1. Marinate Chicken:  In a bowl whisk together the marinade ingredients.  Toss chicken through marinade and leave for as long as you can preferably overnight.
2. Preheat oven to 200C
3. Place the chicken in a baking dish and bake in the oven until cooked.  Cooking times will vary depending on if you choose to cut the chicken up or leave whole.

Baked Potato
Serves 3
Calories per serve 154cal
Prep time 2 minutes Cook time 15-40mins

INGREDIENTS

• 3 (600g) Medium potatoes, clean and dry.

DIRECTIONS

1. Pre heat oven 200C
2. Bake in the oven whole for 30-40 minutes until soft.

NOTE: You can start off the baking process by par cooking in the microwave for 1-2 minutes which will decrease the cook time a lot.

Steamed Green Beans
Serves 3
Calories per serve 22cal

INGREDIENTS

• 1/2 bag (125g) Fresh Green Beans,  (can use frozen)

DIRECTIONS

1. Place beans in a steamer.
2. Bring a pot of water to the boil, place the steamer on top.
3. Cook till al’dente

Coconut Cashew Curry and Rice

Coconut Cashew Curry
Serves 2
Calories per serve 316
Time to make 30 mins

INGREDIENTS

• 1 tablespoons roughly chopped cashew nuts, plus extra to serve
• 1 tablespoons Thai curry paste
• 1/2 400g can light coconut milk
• 1/2 cup Non dairy milk
• 1 tablespoon fresh coriander, chopped, plus extra to serve
• 1/2 lime
• 3 tablespoons water

4 cups (400g) of chopped vegetables (can substitute frozen)
Serves 2
Calories per serve: 70cal

• 1/2 head (100g) Broccoli, cut into florets
• 1 (80g) carrot, diced
• 1/2 (100g) capsicum, sliced
• 1 large handful (100g) sugar snap peas or green beans, halved

DIRECTIONS

1. Put cashew nuts in a large saucepan and heat gently, shaking the pan, for 1-2 minutes, until golden. Remove from heat and stir in curry paste and 3 tablespoons of water. Add coconut milk and milk and return pan to heat. Cover and bring to the boil, stirring occasionally. Add vegetables, then cover and simmer for a further 2-3 minutes.
2. Drain, then add to curry mixture sugar snap peas and coriander.
3. Squeeze in lime juice and stir well. Spoon into bowls and serve immediately, with extra coriander.

Wild Rice or rice of your choice
Calories per serve 1 cup cooked  166 Wild/218 Brown

INGREDIENTS

• 2.5 cups wild/brown rice, raw (makes 5 cups cooked)

DIRECTIONS

1. Make according to packet instructions
2. You are making enough for tonight, tomorrow lunch and dinner.

Tonight:  2 x 1 cup serves
Tomorrow lunch: 1 cup serve
Tomorrow dinner 2 x 1 cup serves

Quick Tuna and Rice

Serves 1
Calories per serve 440

INGREDIENTS

• 1 cup of cooked Brown Rice
• 1 small can Tuna (plain or flavoured)
• 1/2 cup frozen mixed vegetables
• 20g Feta, crumbled

DIRECTIONS

1. Mix all the ingredients in a bowl and serve.  Can have hot or cold.

Mexican Fajitas, Guacamole and Rice Bowls

Mexican Veggie Mix
Serves 2
Calories per serve 155

INGREDIENTS

• 1/2 Red Capsicum, diced
• 1/2 Yellow Capsicum, diced
• 1/2 large Brown Onion, diced
• 1 garlic clove, crushed
• 1/2 tsp Smoked Paprika
• ½ tsp Ground Cumin
• 1/2 tsp Chilli (optional)
• 1/2 cup Fresh Corn Kernels, or frozen
• 1/2 can Black Beans, drained
• 1/2 Lemon, juice and zest

DIRECTIONS

1. In a large frying pan over a medium heat, sauté olive oil, onion, and garlic for 2 minutes, stir in the capsicum.  Let the capsicum sauté for 2 minutes.
2. Stir in the beans and corn.
3. Season the vegetables with the spices, lemon juice and zest and stir well.  Cover the frying pan and cook until all the vegetables are tender.

Chunky Guacamole
Serves 2
Calories per serve 103

INGREDIENTS

• 1/2 Ripe tomato
• 1 Avocados, very ripe but not bruised
• Juice 1/2 large lime or Lemon
• 1 tablespoon coriander, leaves and stalks, chopped
• 1/2 Small red onion, finely chopped
• 1 chili, deseeded and finely chopped (optional)

DIRECTIONS

1. Use a large knife to pulverise the tomato to a pulp on a board, then tip into a bowl. Halve and stone the avocados (saving a stone) and use a spoon to scoop out the flesh into the bowl with the tomato.
2. Tip all the other ingredients into the bowl, then season with salt and pepper. Use a whisk to roughly mash everything together. If not serving straight away, sit a stone in the guacamole (this helps to stop it going brown), cover with cling film and chill until needed.
3. Scatter with the coriander, if using,
4. Serve with fajita mix and 1 cup serves of rice (see above).

Speedy Noodle Soup

Serves 2
Calories per serve 464
Time to make 15 min

INGREDIENTS

• 4 cups (500ml) Vegetable stock (or stock of your choice)
• 1 pack Trident Wholegrain Noodles
• 2 tablespoons Coriander, chopped
• 1 tablespoon Soy Sauce
• 1 tablespoon Thai Chilli Paste
• 1 tablespoon Sesame Oil
• 2 tablespoons Sesame seeds, toasted

4 cups (400g) of chopped vegetables (can substitute frozen)
Serves 2
Calories per serve: 60cal

• 1/2 head (100g) Broccoli, cut into florets
• 1 (80g) carrot, diced
• 1-2 (170g) bok choy
• 1 large handful (100g) sugar snap peas or green beans, halved

DIRECTIONS

1. Bring the stock to the boil in a saucepan, stir in a squeeze chilli paste, sesame oil, sesame seeds and soy sauce, then drop in 1 pack straight-to-wok noodles.
2. Simmer for a few mins until all the noodles have separated. Add a handful stir-fry veg, reserving any leafy bits until later.
3. Simmer for 1 min until the veg is just tender. Stir in the leafy veg, then simmer for 1 min more.

Slow Cooker Lamb Shanks with White Bean Mash

Slow cooked Lamb Shanks
Serves 3
Calories per serve 194
Prep time: 10 minutes
Time to cook: 4-7 hours + 10 mins for gravy

INGREDIENTS

• 1/2 cup lamb stock or stock of your choice
• 3 (300g) Lamb Shanks
• 1/2 teaspoon Salt
• 1/4 teaspoon Black Pepper
• 1/2 teaspoon fresh rosemary, chopped
• 1 medium (80g) carrot, sliced into 1cm thick rings
• 1 garlic clove, peeled and crushed

DIRECTIONS

1. Add the stock to your slow cooker.
2. Season the lamb shanks with salt, pepper and rosemary. Place the shanks, carrot and garlic in your slow cooker.
3. Cover and cook on HIGH for 4 hours or on LOW for 7 hours, until lamb is very tender.
4. When the shanks finish cooking, set the slow cooker to WARM.
5. Transfer the cooked lamb shanks to a plate. Strain the cooking liquids into a skillet, then return the lamb shanks to the slow cooker and cover, to keep warm while you thicken the gravy.
6. Boil the cooking liquids over medium-high heat, whisking often, until reduced into a thick, fragrant sauce, about 10 minutes.
7. Transfer the lamb shanks to plates, spoon the gravy over them and serve.

White Bean Mash 
Serves 3
Calories per serve: 155
Time to cook 15mins

INGREDIENTS

• 1 400g can cannellini beans
• 1 tablespoon Olive oil
• 1 sprig Rosemary and thyme

DIRECTIONS

1. Heat the beans and a couple of tablespoons of their liquid with rosemary and thyme in a pan over a low heat for 10 minutes, or until warmed through.
2. Remove the Rosemary and thyme sprigs.
3. Add the olive oil.
4. Mash the beans with a fork.

1 1/2 cups (160g) frozen peas (can use fresh veggies)
Serves 3
Calories per serve: 53cal

Broccoli Balls in Tomato Sauce with White Beans

Serves 4
Calories per serve: 310cal
Time to make: 45 mins

Tomato Sauce with White Beans
Serves 4
Calories per serve: 105 cal

INGREDIENTS

• 1 portion of Tomato Sauce (see recipe above)
• 1 can (440g) White Beans, drained

DIRECTIONS

1. Mix in the bottom of a Roasting pan or Oven proof casserole dish the tomato sauce and white beans.
2. Leave to the side and prepare the Broccoli Balls.

Broccoli Balls
Serves 6 (makes 12)
Calories per serve 210

INGREDIENTS

• 4 cups broccoli florets (1 large head)
• 1 cup raw almonds
• ¼ cup grated Parmesan cheese
• ¼ cup finely chopped fresh basil
• ¼ cup finely chopped fresh parsley
• 2 cloves garlic, minced (2 tsp.)
• ⅛ tsp. cayenne pepper
• 2 large eggs

DIRECTIONS

1. To make balls: Preheat oven to 180C.
2. Steam broccoli florets 10 minutes, or until tender and bright green. Cool.
3. Pulse almonds in food processor until finely ground. Transfer to large mixing bowl.
4. Pulse steamed broccoli in food processor until chopped. Transfer to bowl with ground almonds. Add Parmesan, basil, parsley, garlic, and cayenne. Season with salt and pepper, if desired.
5. Whisk eggs in small bowl, then stir eggs into broccoli mixture.
6. Shape mixture into 12 balls by hand, pressing firmly to ensure balls hold their shape. Place 8 broccoli balls in the tomato sauce with the beans and bake for 25-30 minutes, or until golden brown.

NOTE:  Freeze the remaining 4 balls for snacks or lunches.  With the meal 2 serves left 1 for lunch tomorrow and 1 serve for the freezer.

Warm Potato and Tuna Salad with Pesto Dressing

Serves 2
Calories per serve 350
Time to make 30 mins

INGREDIENTS

• 300g New Potatoes (waxy variety), halved if large
• 1 tablespoon Basil Pesto
• 2 tablespoons Olive Oil
• 4 Cherry Tomatoes
• 1 (95g) can Tuna in Springwater
• 100g Green beans, halved
• 1 (30g) cup Baby Spinach

DIRECTIONS

1. Put the potatoes in a pan of boiling water, bring back to the boil and simmer for 8-10 minutes until tender.
2. Meanwhile, mix the pesto and oil to make a dressing. Halve the tomatoes, drain and flake the tuna. Add the beans to the potatoes for the last 3 minutes of cooking time.
3. Drain the potatoes and beans and tip into a salad bowl. Stir in the spinach so that it wilts a little in the warmth from the vegetables. Season with salt and pepper. Scatter the tomatoes and tuna on top, drizzle with the pesto and gently toss everything together.

Satay Vegetables with Rice

Serves 3
Calories per serve: 335cal
Time to make: 20 mins

Satay Vegetables
Serves 4
Calories per serve: 227 cal
Time to make: 20 mins

INGREDIENTS

• 2 tablespoons sweet chilli sauce
• 1 teaspoon ground ginger
• 1 tablespoon soy sauce
• 1 tablespoon lemon juice
• splash of oil
• 1 onion, finely chopped
• 2 carrots, peeled and sliced into batons
• 1 head broccoli, cut into florets
• 100g green beans, topped and tailed
• 1 red capsicum, diced
• 3 tablespoons peanut butter
• 1 can lite coconut milk

DIRECTIONS

1. Prepare the rice according to pack instructions.
2. Combine the sweet chilli sauce, ginger, soy sauce, peanut butter and lemon juice.
3. Heat a deep-sided frying pan or wok, add the oil.
4. Add the chopped onion and capsicum cook till they begin to soften. Add the remaining vegetables, satay sauce and milk and simmer gently until the vegetables are tender.

NOTE: This recipe has been left as 4 serves.  1 for lunch tomorrow and 1 for the freezer.

Brown Rice
Serves 3
Calories per serve: 108 (1/2 cup serve)

INGREDIENTS

• 3/4 cup uncooked Brown Rice– (1 serve tonight 1/2 cup cooked)

DIRECTIONS

1. Cook rice as per instructions. You can use a rice pouch.

Spaghetti Carbonara

Serves: 2
Calories: 350 calories per serve
Time to make: 30 mins

INGREDIENTS

• 75g dried wholemeal spaghetti
• 50g lean bacon, sliced
• 1 clove garlic, crushed
• 1/4 cup low-fat evaporated milk
• 1 medium zucchini, sliced
• 1 medium carrot, sliced
• 1 egg
• 2 tablespoons parmesan cheese, grated
• pinch ground pepper

DIRECTIONS

1. Bring two pots of water to the boil
2. Into one pot add the spaghetti and boil for approximately 10 minutes or until al dente
3. Heat a frying pan and cook the sliced bacon. The bacon will render its own fat so no need to add more
4. Once bacon is crispy, add garlic and stir gently
5. Remove from heat before garlic browns and add evaporated milk, set aside
6. Once the pasta is cooked, drain and set aside
7. In the second pot of boiling water blanch the zucchini and carrots for one minute
8. Drain and add to the pasta
9. Add the bacon and evaporated milk, egg, parmesan cheese and pepper to the pasta as well
10. Mix well and serve

Notes: This recipe does not hold well.

Chicken Sapasui

Serves: 3
Calories per serve: 360
Time to make 20 mins

INGREDIENTS

• 250g Chicken mince
• 100g Vermicelli noodles
• Large bowl of hot water (to soak vermicelli)
• Salt to season
• 1 tablespoon of oil
• ½ onion finely chopped
• 1 cloves garlic, crushed
• 1 carrot sliced into match-sticks
• 1 cup frozen peas, beans or mixed veges
• 1 teaspoon of grated ginger
• ½ cup of water
• 2 tablespoons Soy Sauce
• Coriander leaves (optional)

DIRECTIONS

1. Add oil to a large lidded pot or pan on medium high heat and stir fry the onions, garlic and ginger for a couple of minutes.
2. Add the chicken and stir fry until brown. Add half of the soy sauce, stir and lower the heat to simmer, add water if needed.
3. In the meantime soak vermicelli noodles in hot water until soft (around 3-5 minutes) and set aside.
4. Add vegetables (carrots and beans or frozen mixed vegetables) to the pan and increase heat to medium, stir frying the veges until just cooked. Season with a little salt.
5. Drain the vermicelli using a strainer or colander. Using scissors cut the vermicelli into about 5 cm lengths if you want.
6. Add vermicelli to the pan and gently fold it in. Stir the remainder of the soy sauce and ½ cup of water in, put the lid on the pot and allow to cook for 2 minutes. Turn off the heat and serve garnished with coriander leaves.

Bangers and Mash with Peas

Serves 2
Calories per serve:  Approx 350-450cal
Time to make 30mins

Bangers

Check calories and serves – your choice here, can swap sausages for any meat of your choice.

Mash Potatoes
Serves 2
Calories per serve: 211cal

INGREDIENTS

• 350g Potatoes, peeled and chopped into 2cm squares
• 1 tablespoon (15g) Butter
• 50ml Trim Milk
• salt to taste

DIRECTIONS

1. Put the potatoes in a saucepan and cover with water.
2. Bring to the boil and boil till soft around 15 minutes.
3. Once cooked drain and add the milk and butter.
4. Mash

Peas
Serves 2
Calories per serve: 55 cal

• 1 cup (128g) Frozen peas

1. Cook according to pack instructions

Sautéed mushroom stuffed Potato or Kumara

Serves: 1
Calories per serve: 290
Time to make 10 mins

INGREDIENTS

• 1 250g Potato or Kumara, cooked, baked in oven or microwave.
• 1 cup (50g) Mushrooms sliced
• 1 teaspoon butter or olive oil
• 1 teaspoon basil pesto

DIRECTIONS

1. Heat in a small fry pan the butter or oil and sautee the mushrooms until soft.  When cooked stir in the pesto.
2. Cut open your baked potato or kumara and top with the sautéed mushrooms.

Mexican Bean Burgers

Serves 2
Calories per serve: 400cal
Time to make: 30 mins

Mexican Bean Burger Patties
Makes 6
Calories per pattie: 126cal

INGREDIENTS

• 2 (400g) cans Red Kidney Beans, drained
• 100g wholemeal breadcrumbs
• 2 tsp chilli powder (your preference for heat)
• small bunch coriander chopped
• 1 egg
• 2 tablespoons salsa (i used ol’elpaso chunky)

DIRECTIONS

1. Heat grill to high. Tip the beans into a large bowl, then roughly crush with a potato masher. Add the breadcrumbs, chilli powder, coriander stalks and ½ the leaves, egg and 2 tbsp salsa, season to taste, then mix together well with a fork.
2. Divide the mixture into 6, then wet your hands and shape into burgers. The burgers can now be frozen. Place on a non-stick baking tray, then grill for 4-5 mins on each side until golden and crisp. To cook from frozen, bake at 200C/fan 180C/gas 6 for 20-30 mins until hot through.

Burgers
Serves 2
Calories per serve: 276cal

INGREDIENTS

• 2 Oatlicious Tip Top Burger Buns (or wholemeal buns of your choice)
• 1/2 Avocado, sliced
• 1/2 Tomato, sliced
• 60ml Yoghurt
• 1/2 lime, juiced
• small bunch coriander chopped
• 1/2 cup Baby spinach
• 2 tablespoons salsa

DIRECTIONS

1. While the burgers are cooking, mix the remaining coriander leaves with the yogurt, lime juice and a good grind of black pepper. Split the buns in half and spread the bases with some of the yogurt. Top each with leaves, avocado, onion, a burger, another dollop of the lime yogurt and some salsa, then serve.

Mashed Avocado and Edamame Hummus on Vogels Toast

Serves 1
Calories per serve 350
Time to make 10 mins

INGREDIENTS

• 1/2 Avocado, mashed
• 2 tablespoons Edamame Hummus (recipe above)
• 2 slices Vogels toast

DIRECTIONS

1. Toast your vogels
2. Spread avocado and hummus on each slice.
3. Serve

Smoky Eggplant, Capsicum and Mint Mezze

Serves: 4
Calories per serve: 68
Time to make: 35 mins

INGREDIENTS

• eggplant 1 whole
• red capsicum (bell peppers) 2 small or 1 large
• cumin seeds 1 teaspoon, toasted and crushed
• smoked paprika ½ teaspoon
• lemon juice of 1
• extra-virgin olive oil 1-2 tablespoons
• mint leaves 2 tablespoons chopped
• freshly ground black pepper
• salt

DIRECTIONS

1. Prick eggplant all over with the tip of a sharp knife. Barbeque whole eggplant and capsicums for about 10-15 minutes on each side, or until skin is charred, blackened and the eggplant flesh is very soft inside. You can also char them over a naked flame, turning them occasionally with metal tongs, until their skins are blackened and blistered. Alternatively you can cook the eggplant and capsicums (whole) in a 220degC/430 Fahrenheit oven for about 40-45 minutes until they are soft and their skins are charred and blistered. Set aside to cool for about 5 minutes.
2. Peel skins off capsicums – they should come off easily. Remove seeds and dice soft flesh. Cut eggplant in half lengthways and scoop out soft flesh with a spoon and roughly chop.
3. Place eggplant and capsicum flesh in a mortar and pestle with cumin and smoked paprika and roughly mash with the pestle to combine – don’t over-crush though, it’s nice to have a bit of texture. If you don’t have a mortar and pestle, just mixed diced/chopped flesh in a bowl. Mix in lemon juice, mint and extra virgin olive oil and season to taste with salt and freshly ground black pepper.

Ratatouille

For the freezer Ratatouille
Makes 3  portions – Serves 2 per portion
Calories per serve 119

INGREDIENTS

• 1 (150g) Red Onion, cut into 3cm chunks
• 1 (150g) Brown Onion, cut into 3cm chunks
• 3 (360g) Red and Yellow Peppers after deseeding and removing stalks, cut into chunks
• 3 (240g) Courgette, cut into 3cm chunks
• 1 (900g) Aubergine
• 2 (20g) Garlic Clove, crushed
• 1 punnet (250g) Cherry Tomato (optional)
• 2 x 400g cans chopped Tomatoes
• 1 tbsp Sugar
• 2 tbsp red wine vinegar

DIRECTIONS

1. Heat oven to 200C/180C fan/gas 6. Scatter the onions in a roasting tin, season and roast for 25 mins, stirring occasionally, until charred and softened. Repeat with the peppers for 20 mins, then the courgette for just 15 mins.
2. Heat a non-stick frying pan. Slice the aubergines into 2-3cm thick rounds and arrange in the pan (only cut what you can fit in your pan at a time – cooking freshly cut slices in batches should prevent them going brown). Cook over a high heat until charred on both sides, then remove to a microwave-proof plate. Repeat in batches until all are nicely crisped and browned. Cover the plate with cling film, poke in a couple of holes, then microwave the aubergines on High for about 5 mins until soft. You may need to do this in batches. Quarter the slices, or cut into chunks. (Because you’re frying without oil, they’ll burn before they’re cooked through, so finishing in a microwave is ideal. If you don’t have one, just add to the sauce for the final 10-15 mins simmering, but they may break up a bit.)
3. While roasting the veg, put the garlic in the non-stick frying pan or a large pan with a small glass of water. Simmer until the water is nearly gone, then tip in the cherry and chopped tomatoes, sugar, vinegar and plenty of seasoning. Simmer for 20 mins until thickened and saucy. Taste for seasoning, then turn off and combine with the veg. Cool, divide into 3 portions.

NOTE: Double the mixture if you want to make extra for the freezer or need to serve 4 this week. 

Slow cooker whole chicken, ratatouille and white bean mash

Slow cooker chicken
Serves 8
Calories per serve 204 (chicken only)
Time to make 8 hours and 10 mins

INGREDIENTS

FOR THE RUB

• 2 tsp paprika
• 1 tsp cayenne pepper
• 1 tsp onion powder
• 1 tsp thyme
• 1 tsp white pepper
• 1/2 tsp garlic powder
• 1/2 tsp black pepper

FOR THE CROCKPOT

• 1 cup chopped onion, approx 1 medium to large onion
• 2 carrots, scrubbed, no need to peel, chopped in halves or thirds
• 4 celery stalks, cut in thirds
• 2 garlic cloves, peeled and smashed
• 1 whole lemon quartered
• 1 whole chicken sz 16

DIRECTIONS

1. Combine rub ingredients in a small bowl and set aside. Prep the vegetables and place inside the slow cooker.
2. Remove chicken from packaging and remove neck and pouch with organs. Discard or reserve for later use in another recipe. Rinse chicken with water and pat dry with paper towels.
3. Rub garlic all over outside of the chicken. Put garlic inside the chicken. Put the rub all over the outside and inside the chicken. Add quartered lemon to the inside of the chicken.
4. Place chicken on top of the vegetables. Cover slow cooker and cook chicken on low for 6 hours.

Garlic White Bean Mash
Serves 6
Calories per serve 93
Time to make 10 mins

INGREDIENTS

• 1 tbsp extra virgin olive oil
• 1 garlic clove, minced
• 1 can cannellini beans (15oz / 420g can), drained
• ⅓ cup vegetable stock
• ½ lemon zest (optional)
• Salt and pepper to taste

DIRECTIONS

1. Heat oil in pan over medium high, add garlic and sauté until fragrant.
2. Add beans, stock and lemon zest.
3. Simmer for 2 minutes, then use a fork or potato masher to mash.
4. Season to taste with salt and pepper.

NOTE: Serve chicken (100g) with white bean mash and a half serve of ratatouille to stay within approximately 350cal.  Left over mash can be frozen.

Leek and Potato Soup

Serves 4
Calories per serve 194cal
Time to make 25mins

INGREDIENTS

• 2 tablespoons olive oil
• 2 leeks, washed, roughly chopped
• 550g Agria potatoes, washed, peeled, roughly diced
• 750ml vegetable stock
• 2 teaspoons dried sage
• 4 teaspoons reduced-fat sour cream

DIRECTIONS

1. Heat a heavy-based saucepan then add oil. Add leeks and sweat for 5 minutes until softened.Add potatoes, stock and sage. Bring to the boil then lower heat. Simmer for 10 minutes, or until potatoes are cooked.
2. Remove from heat. Leave to cool for 5 minutes.Blend with a stick blender and pour into bowls.
3. Swirl 1 teaspoon sour cream through each bowl of soup and serve with toasted, wholegrain bread.

Corn Fritters and Ratatouille

Makes 12
Calories per serve: 117
Time to make: 15 mins

INGREDIENTS

• 1 can Creamed Corn
• 1 Egg
• 1/4 cup Wholemeal Flour
• 1 teaspoon baking powder
• 1 tablespoon Olive oil

DIRECTIONS

1. Heat a heavy bottomed or non-stick fry pan over a medium heat. Add a little oil.
2. Add spoonfuls of mixture and cook until bubbles appear on the surface. Flip and cook the other side until golden brown. Turn down the heat a little if the fritters cook too quickly and start to burn.

NOTE: Serve 2 corn fritters with ratatouille.  Extra fritters make a great snack.

Ratatouille Baked Potato

Serves: 1
Calories per serve: 350
Time to make 15 mins

INGREDIENTS

• 1 200g Potato or Kumara, cooked, baked in oven or microwave.
• 1 serve ratatouile
• 1 tablespoon greek yoghurt unsweetened

DIRECTIONS

1. Preheat the oven to 190deg.
2. Bake the potato for about 60 minutes, or until tender (a knife should glide easily into the center without resistance).  Or microwave for 3-6 minutes.
3. Heat Ratatouille.

To serve:

1. Slice the sweet potatoes in half lengthwise. Sprinkle each with some salt and pepper, then top with ratatouille and optional greek yoghurt.

Beef and Black Bean Noodle Stir Fry

Serves 3
Calories per serve: 340
Time to make: 25 mins

INGREDIENTS

• 1 x 175g pack Trident Wholegrain Noodles
•  1 tablespoon olive oil
•  200g beef stir-fry strips
•  1 brown onion, halved, thinly sliced
•  1 garlic clove, crushed
•  1 x 400g pkt Vegetable Stir-Fry
•  80ml (1/3 cup) water
•  1/4 cup (50g) Black bean sauce
•  1/3 cup fresh coriander leaves

DIRECTIONS

1. Heat 1 teaspoon of oil in a wok over high heat. Add half the beef and stir-fry for 1-2 minutes or until browned. Transfer to a bowl. Repeat with 1 teaspoon of oil and the remaining beef.
2. Heat the remaining oil in the wok over medium-high heat. Add the onion and garlic, and stir-fry for 1 minute or until the onion softens. Add vegetables and stir-fry for 2 minutes. Add 2 tablespoons of water. Cover and cook for 1-2 minutes or until the vegetables are tender crisp.
3. Add the noodles and black bean sauce to the wok, and toss to coat. Add the remaining water to the sauce bottle and seal. Shake until well combined. Pour into the wok. Add the beef and toss to combine.
4. Divide the stir-fry among serving plates. Top with the coriander to serve.

Vegetarian: Leave out the beef

Leek Butter Bean and Chorizo Gratin

Serves: 4
Calories: 350cal
Time to make: 35 mins

INGREDIENTS

• 1 tbsp olive oil
• 75g pack chorizo, roughly chopped
• 4 large leek, thinly sliced
• 3 garlic clove, sliced
• 100ml dry sherry (we used Fino)
• 2 x 400g cans butter beans, drained
• 1 (200g) potato, cut into 1cm cubes
• 500ml vegetable stock
• 85g bread, torn into pieces

DIRECTIONS

1. Heat oven to 200C/fan 180C/gas 6. Heat the oil, fry the chorizo for a few mins until slightly crisp, then scoop out, leaving the oil behind. Add the leeks and half the garlic; cook for 5 mins until soft. Pour in the sherry, beans, potato and stock. Season, then bubble for 5 mins.
2. Meanwhile, blitz the bread to coarse crumbs with the remaining garlic. Tip the leek mixture into an ovenproof dish, stir in the chorizo and scatter over the crumbs. Bake for 10 mins until golden, then serve with crusty bread.Vegetarian: leave out the Chorizo

Spanish rice and Prawn one – pot

Serves: 2
Calories per serve: 374cal
Time to make: 20 mins

INGREDIENTS

• 1/2 onion, sliced
• 1/2 red and 1/2 green pepper, deseeded and sliced
• 25g chorizo, sliced
• 1 garlic clove, crushed
• 1/2 tbsp olive oil
• 100g easy cook basmati rice
• 1/2 400g can chopped tomato
• 100g raw, peeled prawns, defrosted if frozen

DIRECTIONS

1. Boil the kettle. In a non-stick frying or shallow pan with a lid, fry the onion, peppers, chorizo and garlic in the oil over a high heat for 3 mins. Stir in the rice and chopped tomatoes with 500ml boiling water, cover, then cook over a high heat for 12 mins.
2. Uncover, then stir – the rice should be almost tender. Stir in the prawns, with a splash more water if the rice is looking dry, then cook for another min until the prawns are just pink and rice tender.

Beetroot & tomato borscht

Serves 4
Calories per serve 153cal
Time to make 50mins

INGREDIENTS

• 1 red onion
• 2 carrots
• 2 large beetroot
• 2 celery stalks
• 1 clove of garlic
• 1 x 400 g tin of plum tomatoes
• 1.2 litres organic beef stock
• 2 tablespoons tomato purée
• 1 teaspoon caster sugar
• ½ a very small red cabbage
• 4 tabelspoons sour cream
• a few sprigs of fresh dill

DIRECTIONS

1. Peel and finely slice the onion, peel and finely chop the carrots and beetroot, then trim and finely chop the celery. Peel and crush the garlic.
2. Using a pair of scissors, snip up the tomatoes while still in the tin. Tip these into a large pan and stir in the onion, carrots, celery, beetroot, garlic, beef stock, tomato purée and sugar.
3. Bring to the boil and simmer gently for 5 minutes.
4. Very finely shred and add the cabbage and simmer for another 30 minutes or so, or until very soft.
5. Blend the soup until smooth, or leave it as is.

Fish Pie

Fish Pie Serves 8
Calories per serve 370
Time to make 1 hour 30 mins

INGREDIENTS

• 1.5 kg floury potatoes
• 4 large free-range eggs , optional
• 50 g unsalted butter
• 50 g plain flour
• 2 fresh bay leaves
• 350 ml quality fish stock (or vegetable)
• 350 ml semi-skimmed milk , plus an extra splash
• 1 heaped teaspoon English mustard
• 50 g Cheddar cheese
• ½ a lemon a few sprigs of fresh flat-leaf parsley , optional freshly ground black pepper
• 300 g skinless, boneless white fish , such as coley, whiting, haddock, cod, from sustainable sources
• 200 g skinless boneless salmon from sustainable sources
• 200 g skinless, boneless undyed smoked haddock, from sustainable sources
• 200 g baby spinach extra virgin olive oil
• 1 whole nutmeg , for grating

DIRECTIONS

1. Preheat the oven to 200°C/400ºF/gas 6. Peel the potatoes and cut into 2cm chunks, then boil for around 15 minutes, or until tender. Add the eggs for the last 8 minutes (if using).
2. Meanwhile, make the sauce. Melt the butter in a heavy-bottomed pan over a low heat and stir in the flour. Add the bay, then bit by bit, add the stock and the milk, stirring after every addition until you have a smooth, silky sauce. Bring to the boil, then reduce to a simmer and cook for 10 minutes, or until thickened. Stir in the mustard, grate in half the cheese, then squeeze in the lemon juice. Pick, finely chop and stir in the parsley (if using), then keep stirring until the cheese is melted. Season with a little black pepper, then remove from the heat.
3. Get yourself a 25cm x 30cm baking dish. Check that there aren’t any stray bones lurking in the fish fillets, then slice into 2.5cm chunks and spread them evenly over the base of the dish. Wilt and add the spinach, then peel, quarter and add the eggs (if using). Remove the bay leaves, then pour over the white sauce and allow to cool slightly. Drain the potatoes well and mash with a little extra virgin olive oil, a splash of milk and a few scrapings of nutmeg.
4. Spoon the potatoes over the pie and scuff up the surface with a fork. Grate the remaining Cheddar over the top and bake in the oven for 45 minutes, or until the fish is cooked through, the sauce is bubbling up at the sides and the top is golden.

Tricks & tips: Use whichever fish you like – it’s best to speak to your fishmonger or the guys behind the fish counter for advice on what’s best right now.

Courgette, potato and cheddar soup

Serves 4
Calories per serve 274cal
Time to make 30mins

INGREDIENTS

• 500g potato, unpeeled and roughly chopped
• 2 vegetable stock cubes
• 1kg courgettes, roughly chopped
• bunch spring onion, sliced
• 100g mature cheddar cheese
• grating fresh nutmeg

DIRECTIONS

1. Put the potatoes in a large pan with just enough water to cover them and crumble in the stock cubes. Bring to the boil, then cover and cook for 5 mins. Add the courgettes, put the lid back on and cook for 5 mins more. Throw in the spring onions, cover and cook for a final 5 mins.
2. Take off the heat, then stir in the cheese and season with the nutmeg, salt and pepper. Whizz to a thick soup, adding more hot water until you get the consistency you like. Serve scattered with extra grated cheddar, spring onions and nutmeg or pepper. Or cool and freeze in freezer bags or containers with good lids for up to 3 months.

Chicken and leek pot pies

Serves 4
Calories per serve 329cal
Time to make 1 hour 10 mins

INGREDIENTS

• 500g parsnip, peeled
• 300g floury potato, peeled
• 500g boneless skinless chicken breast
• 2 teaspoons cornflour
• 1 tablespoon olive oil
• 4 leek, sliced
• grated zest 1 lemon
• 2 tablespoon chopped parsley
• 1 tablespoon wholegrain mustard
• 2 tablespoon unsweetened greek yoghurt

DIRECTIONS

1. Heat oven to 200C/fan 180C/gas 6. Chop the parsnips and potatoes into chunks, then boil for 15 mins until tender. Drain, reserving the water, then mash with a little seasoning.
2. Cut chicken into small chunks, then toss in the cornflour. Heat the oil in a large pan, add the leeks, then fry for 3 mins until starting to soften. Add the chicken and 200ml water from the potatoes, then bring to the boil, stirring. Reduce the heat, then gently simmer for 10 mins, until the chicken is just tender. Remove from the heat, then stir in the lemon zest, parsley, yoghurt and mustard.
3. Divide the chicken filling between four 300ml pie dishes. Spoon over the mash and spread roughly with a fork to seal in the filling. Bake for 25 mins until the topping is crisp and golden.NOTE: Left over serves for lunch or for the freezer.

Spicy courgette pitta pockets

Serves 1
Calories per serve 351cal
Time to make 15 mins

INGREDIENTS

• 1 courgette, trimmed and thinly sliced lengthways
• 2 teaspoons harissa paste
• 1 teaspoons olive oil
• 1/4 cup broad beans
• 1 tablespoons hummus
• 1 spring onion, finely sliced
• 1 teaspoon tahini paste
• small garlic clove, crushed
• squeeze lemon juice
• 1 tablespoon greek style yoghurt
• 1 large wholemeal pitta bread

DIRECTIONS

1. Toss the courgette slices in the harissa and olive oil, and season. Cook on a hot griddle pan for 2 mins each side or until tender. Transfer to a plate and set aside.
2. Cook the broad beans in boiling water for 2 mins, drain under cold running water, then slip them out of their outer skins. Discard the skins. Put the broad beans, houmous and spring onion in a small bowl and mix to combine.
3. In another bowl, mix the tahini, garlic, lemon juice and yogurt. Toast the pitta and split it to create 2 pockets. Spoon the houmous mix inside each pocket, followed by the spicy courgette slices and a drizzle of the yogurt mixture.

Japanese noodles with sesame dressing

Makes 3
Calories per serve: 355cal
Time to make: 20 mins

INGREDIENTS

• 200g soba noodle
• 100g sugar snap pea, halved lengthways
• 1 red pepper, deseeded and thinly sliced
• 1/2 cucumber, sliced or peeled into ribbons

FOR THE DRESSING

• 2 tablespoon tahini paste
• 2 tablespoon soy sauce
• 2 tablespoon rice vinegar
• 1 tablespoon sugar

DIRECTIONS

1. First make the dressing. Mix the tahini with 2 tbsp water, then stir in the soy sauce, rice vinegar and sugar. Set aside.
2. Cook the noodles following pack instructions, then drain and rinse well under cold water. Divide the noodles between 2 bowls and top with the sugar snaps, red pepper and cucumber. Just before serving, pour over the dressing and sprinkle with the toasted sesame seeds.NOTE: Left over serves for lunch or for the freezer.

Leek and herb stuffed potato

Serves: 1
Calories per serve: 367
Time to make 35 mins

INGREDIENTS

• 1/2 leek, sliced
• 1 (200g) baking potato, pricked with a fork
• 30g feta cheese
• 1 egg, beaten
• 1 tablespoon parsley

DIRECTIONS

1. Heat oven to 220C/fan 200C/gas 7. Place the leeks in a microwaveable bowl with a splash of water, then microwave for 3 mins on High. Set aside. Microwave the potatoe for 3-7 mins on High, turning halfway through cooking. Leave until cool enough to handle, then cut in half lengthways and carefully scoop out the middle into the bowl with the leeks, keeping the potato skin intact.
2. Mash the leek and potato with the soft cheese, egg and parsley, then spoon back into the potato skins. Place on a baking sheet, then bake for 15 mins until the filling is golden brown and piping hot, and the skins have crisped up. Delicious served with a tomato and baby leaf salad.

Seafood Pasta

Serves 3
Calories per serve: 383
Time to make: 20 mins

INGREDIENTS

• 1 tablespoon olive oil
• 1 onion, chopped
• 1 garlic clove, chopped
• 1/2 teaspoon paprika
• 1 x 400g can of chopped tomatoes
• 250ml chicken stock
• 200g wholemeal spaghetti, roughly broken
• 100g pack frozen seafood mix, defrosted
• handful of parsley leaves, chopped
• and lemon wedges to serve

DIRECTIONS

1. Heat the oil in a wok or large frying pan, then cook the onion and garlic over a medium heat for 5 mins until soft. Add the paprika, tomatoes and stock, then bring to the boil.
2. Turn down the heat to a simmer, stir in the pasta and cook for 9 mins, stirring occasionally to stop the pasta from sticking. Stir in the seafood, cook for 3 mins more until it’s all heated through and the pasta is cooked, then season to taste. Sprinkle with parsley and serve with lemon wedges.NOTE: Left over serves for lunch or for the freezer.

Microwave butternut squash risotto

Serves: 4
Calories: 363cal
Time to make: 25 mins

INGREDIENTS

• 250g risotto rice
• 700ml hot vegetable stock
• 1 medium (1kg) butternut squash
• 4 tablespoon parmesan cheese
• sage, roughly chopped

DIRECTIONS

1. Tip the rice into a large bowl, then add 500ml of the hot vegetable stock. Cover with cling film and microwave on High for 5 mins. Meanwhile, peel and cut the squash into medium chunks (see tip, below). Stir the rice, then add the squash and the rest of the stock. Re-cover with cling film, then microwave for another 15 mins, stirring halfway, until almost all the stock is absorbed and the rice and squash are tender.
2. Leave the risotto to sit for 2 mins, then stir in the parmesan and sage. Serve topped with more grated cheese.

Tip: To prep a butternut squash cut off the top and bottom, then cut in half.  Peel with a small, sharp knife, scoop out seeds with a spoon, then cut the flesh into chunks.

NOTE: Left over serves for lunch or for the freezer.

Thai green pork lettuce cups

Serves: 2
Calories per serve: 358cal
Time to make: 25 mins

INGREDIENTS

• 1 teaspoon sesame oil
• 200g pork mince
• 1 teaspoon green curry paste
• 1/2 red onion, finely chopped
• juice 1 lime
• 1 teaspoon fish sauce
• 1 tablespoon mint, leaves roughly chopped
• 1 tablespoon coriander, leaves only, roughly chopped
• 2 little gem lettuces, or cos lettuce leaves separated
• 1 cup cooked brown rice

DIRECTIONS

1. Heat the oil in a frying pan and cook the pork for 8-10 mins or until cooked through. Stir in the green curry paste and 2 tbsp water, then cook for 1-2 mins.
2. Remove from the heat and stir in the red onion, lime juice, fish sauce and herbs. Spoon the pork into the lettuce leaves and serve with rice, if you like.

Roast Veggie Frittata

Serves 4
Calories per serve: 340cal
Time to make 50 mins

INGREDIENTS

• 650g bag frozen roast mix
• 1 red onion, peeled and thickly sliced
• 8 eggs, beaten
• 1/2 cup edam cheese, grated
• 1 tablespoon parsley, roughly chopped

DIRECTIONS

1. Preheat oven to 210°C (fan bake). Place frozen Roast Mix in a single layer in an oven proof dish or frying pan. Add the sliced red onion and toss through 2 tablespoons of olive oil. Roast for 20 minutes.
2. Remove from the oven. Pour over beaten eggs and sprinkle with grated cheese.
3. Return pan to the oven and cook a further 15-20 minutes, until the egg has set. Garnish with roughly chopped fresh parsley leaves. Slice and serve with a crisp green salad.

NOTE: Left over serves for lunch or for the freezer.

Aubergine rolls with spinach and ricotta rolls

Serves 4
Calories per serve 331cal
Time to make 1 hour

INGREDIENTS

• 2 aubergine, cut into thin slices lengthways
• 2 tablespoons olive oil
• 500g spinach
• 250g tub ricotta
• grating nutmeg
• 350g jar tomato sauce
• 4 tablespoons fresh breadcrumbs
• 4 tablespoons parmesan

DIRECTIONS

1. Heat oven to 220C/200C fan/gas 7. Brush both sides of the aubergine slices with oil, then lay on a large baking sheet. Bake for 15-20 mins until tender, turning once.
2. Meanwhile, put the spinach in a large colander and pour over a kettle of boiling water to wilt. Cool, then squeeze out the excess water, so that it is dry. Mix with the ricotta, nutmeg and plenty of seasoning.
3. Dollop a spoonful of the cheesy spinach mix in the centre of each aubergine slice, fold over to make a parcel and lay, sealed-side down, in an ovenproof dish. Pour over tomato sauce, sprinkle with breadcrumbs and cheese, and bake for 20-25 mins until golden and piping hot.

NOTE: Left over serves for lunch or for the freezer.

Oil Free Rainbow Roasted Veggies

Makes 4 portions
Calories per portion 240cal
Prep time: 35 mins

INGREDIENTS

• 2 red bell peppers, chopped (400g)
• 4 medium carrots, chopped (250g)
• 2 yellow bell peppers, chopped (400 g)
• 4 medium zucchini, sliced (250g)
• 1 broccoli, cut into florets (175g)
• 1 large red onion, chopped (200 g)
• 1/2 pumpkin, hulled, chopped (1kg)
• 1/2 cauliflower cut into florets (500g)
• 1 tablespoon dried thyme
• 1 tablespoon Balsamic vinegar to taste

DIRECTIONS

1. Preheat the oven to 200 ºC.
2. Place the chopped vegetables onto a baking sheet, add the thyme and balsamic vinegar to taste.
3. Bake for about 25 minutes or until the vegetables are cooked.
4. Divide into 4 even portions to have with Enchiladas, CousCous, Venison, Pasta.  Keep in air tight containers in the fridge.

Asian Inspired Parsnip Soup

Serves 4
Calories per serve 246cal
Time to make 50mins

INGREDIENTS

• • olive oil
  • 1 knob butter
  • 1 large onion , peeled and roughly chopped
  • 2 cloves garlic , peeled and roughly chopped
  • 1 thumb-sized piece fresh ginger , peeled and roughly chopped
  • 1 tablespoon garam masala
  • 6 parsnips (540g) , peeled and chopped into chunks
  • 500 ml semi-skimmed milk
  • 1 litre organic vegetable stock
  • sea salt
  • freshly ground black pepper
  • 1 fresh red chilli , deseeded and finely sliced
  • 1 handful fresh coriander leaves , optional

DIRECTIONS

1. Heat a splash of olive oil and the butter in a large saucepan. Add the onion, garlic, ginger and garam masala. Gently fry for around 10 minutes, until the onions are soft and sweet.
2. Drop in the chopped parsnip and stir together so that everything gets coated in the oil and flavours. Pour in the milk and stock, season well and bring to the boil. Turn down the heat and simmer for 30 minutes with a lid on.
3. After half an hour, check that the parsnips are cooked by sticking a knife in. If you’re happy, remove them from the heat and carefully whiz up using a hand blender or liquidizer. Taste the soup to see if it needs a little more salt or pepper.
4. Serve with a sprinkling of sliced red chilli, a few coriander leaves if you like, and a good chunk of crusty bread.

Tip: Use coconut milk instead of regular milk for a twist.

Roasted Vegetable Enchiladas

Serves 6
Calories per serve: 378cal
Time to make: 50 mins

Red Enchilada Sauce
Yield: 1 1/2 cups
Calories per yield: 430 cal

INGREDIENTS

• 2 Tbsp. vegetable or canola oil
• 2 Tbsp. all-purpose or gluten-free flour
• 2 tsp. child powder (to taste)
• 1/2 tsp. garlic powder
• 1/2 tsp. salt
• 1/4 tsp. cumin
• 1/4 tsp. oregano
• 2 cups chicken or vegetable stock

DIRECTIONS

1. Heat oil in a small saucepan over medium-high heat. Add flour and stir together over the heat for one minute. Stir in the remaining seasonings (chili powder through oregano). Then gradually add in the stock, whisking constantly to remove lumps. Reduce heat and simmer 10-15 minutes until thick.
2. Use immediately or refrigerate in an air-tight container for up to two weeks.

Enchiladas

INGREDIENTS

• 6 pack Wholewheat Tortillas
• 2/3 cup (70g) Edam Cheese Grated
• 1 portion of Roasted Vegetables (see recipe above)
• 1 1/2 cups Enchilada Sauce (see above)
• 1 can Black Beans, drained

DIRECTIONS

1. Prepare your enchilada assembly line. Lay a tortilla on a flat work surface, then spread the top of it with a generous few tablespoons of enchilada sauce. Sprinkle down the center with black beans, shredded cheese, and then roasted veggies. Roll the tortilla up to close, then place it seam-side-down in a greased 9×13-inch baking dish. Repeat with remaining ingredients. Then spread any remaining enchilada sauce on top of the enchiladas in the dish.
2. Bake at 175 degrees for 20 minutes. Then remove dish and sprinkle extra cheese on top, and bake for 5-10 minutes more until the cheese has melted and the tortillas begin to brown slightly around the edges. Remove from oven and serve immediately, with garnishes if desired.

NOTE:  Recipe left as 6 serves, for left overs for lunch and freeze the extra portions.

Lemon and Rosemary Cous Cous with Roasted Vegetables

Serves 2
Calories per serve 347
Time to make 15 mins

INGREDIENTS

• 1 portion of Rainbow Roasted Vegetables (see recipe above)
• 3/4 cup 120g Dry Cous Cous
• 2 cups Vegetable or Chicken Stock
• 1 lemon, juice and zest
• 1 teaspoon Rosemary, chopped

DIRECTIONS

1. Grate 1 lemon for zest and save lemon juice.
2. Prepare 1 cup couscous following packet directions but use stock and lemon juice as the liquid.
3. Stir through lemon zest and 1 teaspoon finely chopped fresh rosemary.
4. Serve with heated roasted veggies.

Chickpea, avocado and pineapple salad sandwiches

Serves 2
Calories per serve 366
Time to make 10 mins

Honey mustard dressing
Makes 8 tablespoons
Calories per serve: 15cal

INGREDIENTS

• 1/4 cup Fat free greek yoghurt
• 1 tablespoon honey
• 1 tablespoon wholegrain mustard
• 1 tablespoon lemon juice

DIRECTIONS

1. Stir yogurt, honey, mustard, and lemon juice in a bowl until evenly mixed. Store in a covered container in the refrigerator until ready to serve.

Smashed Chickpea Sandwiches

INGREDIENTS

• 1/4 can chickpeas, rinsed and drained (use the rest of can in Thursday dinner)
• 1/2 avocado
• 1/3 cup pineapple, fresh or canned
• 1 pinch salt
• Sliced cucumber
• Sliced Tomato
• Handful mixed salad leaves
• 4 tablespoon honey mustard dressing
• 4 slices of Vogels bread
• Pinch of salt

DIRECTIONS

1. Make the smashed chickpea salad. Add the chickpeas to a medium bowl and smash them lightly with a fork until about half of the chickpeas are broken down. Add the avocado and smash it together with the chickpeas. Add the pineapple, 2 tablespoons honey mustard dressing and salt, stirring to combine. Cover and refrigerate until you’re ready to make the sandwiches.
2. Make the sandwiches. Spread a layer of the mustard dressing onto one side of your bread. Top with a few mixed greens, smashed chickpea salad, some sliced cucumbers, tomatoes and additional greens. Top with a second slice of bread. Serve immediately.

Venison Slow cooker Casserole

Serves 4
Calories per serve: 301cal + 361cal with roasted vegetables
Time to make: 25 mins plus 9 hours cooking

INGREDIENTS

• cooking oil spray
• 450g diced venison
• 2 tablespoons wholewheat flour
• 2 teaspoons vegetable oil
• 1 medium onions, quartered, sliced
• 200g button mushrooms
• 1 cup red wine
• 2 medium carrots, cut in 2-3cm chunks
• 2 sprigs rosemary, each 10cm long
• 4 sprigs thyme, each 10cm long
• salt and pepper, to taste

DIRECTIONS

1. Set slow cooker to high.
2. Place venison in a large bowl and add flour to coat.
3. Heat half the oil in a large non-stick frying pan over a medium-high heat. Add floured venison (best to do this in batches unless you have a very large pan). Lightly brown all sides. Transfer browned meat to slow cooker.
4. Add remaining oil to frying pan then stir in onions and mushrooms (leave small mushrooms whole or halve larger ones). Cook, stirring occasionally, until onion softens and begins to brown. Pour in wine. Scrape loose any bits stuck to pan base. Transfer pan contents to slow cooker.
5. Add carrots and herbs to slow cooker. Cover, turn to low, and cook for 7-9 hours or until venison is tender.
6. Divide into 4 portions.
7. Serve with 1 portion of Rainbow Roasted Vegetables that has been divided into 4.

NOTE:  Extra portions for lunch tomorrow and freeze well.

Roasted Vegetable Tomato Pasta

Serves: 4
Calories: 330 calories per serve
Time to make: 30 mins

INGREDIENTS

• 1 portion Basic Tomato Sauce (see recipe below) Or Pasta sauce of your choice
• 1 portion Rainbow Roasted Vegetables
• 250g Wholemeal Penne pasta or pasta of your choice.
• 4 tablespoons parmesan cheese, grated (optional)

DIRECTIONS

1. Cook Pasta according to packet instructions.
2. Heat pasta sauce in a saucepan over a medium heat.
3. Add the roasted vegetables and heat for a few minutes.
4. Add the cooked drained pasta to the sauce.
5. Sprinkle each serve with tablespoon each of parmesan.

Note: Divide into 4 even serves.  Extra serve for lunch and freezer.

Basic Tomato Sauce
Makes 2 portions – 1 portion is for a 4 serve meal
Calories per portion 155cal
Prep time: 5 minutes Cook time: 40 minutes

INGREDIENTS

• 1 Tbsp Olive Oil
• 1 Medium Onion, finely chopped
• 1 tsp Crushed Garlic
• 1 Medium Carrot Grated
• 2 x 400g Cans Chopped Tomatoes
• 2 Tbsp Fresh Basil chopped or 2 tsp dried Italian Herbs, Oregano, Sweet Basil

DIRECTIONS

1. Heat oil in a heavy-based pan. Cook onion and garlic for a few minutes over a medium-heat. Add carrot. Cook for a few more minutes. Add remaining ingredients.
2. Simmer sauce for about 30 minutes. Season to taste. Purée if you prefer a smooth creamy sauce.
3. Divide evenly into 2 containers.

NOTE: Great recipe for the freezer.

One Pot curried Quinoa and Chickpea Stew

Serves: 3
Calories per serve: 340
Time to make: 5 mins prep 35 mins cook

INGREDIENTS

• 1 teaspoon olive oil
• 1 medium red onion, diced
• 1/2 teaspoon curry powder
• 1/2 teaspoon ground ginger
• 1/2 teaspoon ground turmeric
• 1/4 teaspoon ground cardamom
• 1/2 can light coconut milk
• 1/2 cup water
• 1/2 cup quinoa, rinsed well
• 1 teaspoon salt, plus more to taste
• 200g frozen mixed vegetables
• 1/2 can chickpeas, drained and rinsed
• 1 tablespoon lemon juice
• 2 tablespoons minced fresh parsley

DIRECTIONS

1. Add the olive oil to a large pot over medium heat. When hot, add the onion and saute until translucent and tender, 3-4 minutes.
2. Stir in the curry powder, ginger, turmeric, and cardamom. Sauté for 30 seconds, until fragrant, stirring constantly. Add the coconut milk, water, quinoa, and 1 teaspoon salt, scraping the bottom of the pot to remove any stuck bits. Bring to a boil and then lower heat to a simmer. Cover and cook for 15 minutes, then stir in the frozen vegetables and chickpeas. Return the lid to the pot and cook for 5-15 minutes more, or until the quinoa is tender and most of the liquid has been absorbed.
3. After the quinoa is done, turn off the heat and let sit, covered, until the vegetables and chickpeas are warmed through, 5-6 minutes. Stir in the lemon juice. Taste and add additional salt if desired. Garnish with parsley and serve.

NOTE: Extra serve can have for lunch or put in the freezer.

Saffron Sweet Potato & Rainbow Quinoa Soup

Serves 4
Calories per serve 170cal
Time to make 45mins

INGREDIENTS

• 6 cups (1.5 L) of vegetable stock
• 1 clove of garlic
• 1 brown onion
• 1 purple sweet potato (any sweet potato will work)
• 1 orange sweet potato (any sweet potato will work)
• ¼ butternut squash (pumpkin)
• 1 carrot
• 1 zucchini
• 1 tsp sea salt and pepper to taste
• 1 large pinch of saffron
• 1 cup (128 g) of rainbow quinoa:

SUBSTITUTIONS

• Sweet potato – parsnip, turnip, winter squash, butternut squash
• Carrot – parsnip, turnip
• Zucchini – celery, celeriac root
• Butternut Squash – pumpkin, turnip, parsnip, winter squash,
• Quinoa – red lentils, split peas, wild rice

DIRECTIONS

1. Simmer the vegetable stock in a pot.
2. Chopped onion, garlic, sweet potatoes, butternut squash, carrot & zucchini.
3. Add all vegetables to the simmering stock.
4. Add quinoa, salt, pepper and saffron.
5. Simmer 20-30mins or until the vegetables are cooked.
6. Garnish with a dollop of coconut cream and sprinkle with chopped parsley and coriander (cilantro) leaves.

Lentil and Quinoa Veggie Burgers with Parsnip Chips

Lentil and Quinoa Veggie Burgers
Makes 10
Calories per serve 180cal
Time to make 3 hours (including refrigeration time)

INGREDIENTS

• 1/2 cup dry quinoa
• 1 cup dry red lentils
• 1 tbls flaxseed meal
• 2 1/2 tablespoons water
• 1 tsp olive oil
• 1/2 red onion, chopped
• 3 cloves garlic, minced
• 1/2 tsp kosher salt, divided
• 2 tbls tomato paste
• 2/3 cup minced red capsicum
• 1/2 cup coriander, chopped
• 1 chipotle in adobo, minced
• 2 tsp ground cumin
• 1/2 cup rolled oats
• 1/4 cup oat flour

TO SERVE

• Handful of lettuce leaves per serve
• 1 tablespoon lemon juice per serve

DIRECTIONS

1. Place the quinoa and red lentils in a small saucepan with 3 cups of water. Set the saucepan over medium-high heat and bring to a boil. Reduce heat to low, cover the pan, and cook about 15 minutes until the water is absorbed and quinoa and lentils are cooked. Remove from heat. (Note: this step can be done ahead of time.)
2. Meanwhile, combine the flaxseed meal and water, and set aside to thicken while you continue.
3. Heat the oil in a small pan over medium heat and add the onion and garlic. Add 1/4 tsp salt and sauté until onions are softened, 5 to 6 minutes. Place the mixture into a large bowl. Add lentils and quinoa to the bowl and using a potato masher or fork, mash together until a pasty mixture forms.
4. Stir in the flaxseed mixture, tomato paste, red capsicum, coriander, chipotle, cumin and remaining 1/4 tsp salt. Stir in the oats, and oat flour until well mixed.
5. Form the mixture into 6 equal patties, compacting them well with your hands as you form them. Place the patties on a baking sheet, cover them with plastic wrap and refrigerate for at least a few hours or overnight.
6. When ready to eat, preheat the oven to 200 degrees C or heat a griddle to medium-high heat. If baking, spray a baking sheet with nonstick cooking spray and place the patties on the sheet; cook 10 to 12 minutes until the patties are golden brown and crispy. Carefully flip the over and cook another 10 minutes. If using a griddle, heat 4-6 minutes per side or until slightly golden.

NOTE: 350cal serve is 1 Burger with 1 serve of Parsnip Chips (see recipe below) and a handful of mixed lettuce leaves with 1 tablespoon of lemon juice.

Left over serves for lunch, snacks or for the freezer.

Parsnip Fries
Serves 4
Calories per serve:  166 cal
Time to make 45min

INGREDIENTS

• 500g Parsnip or carrots
• 1 tablespoon chopped fresh rosemary
• 1 large garlic clove, minced
• 3 tablespoons olive oil
• salt, freshly ground pepper
• 1/2 teaspoon ground cumin

DIRECTIONS

1. Preheat oven to 230°. Mix parsnips, chopped rosemary, garlic, and oil on a large rimmed baking sheet. Season with salt and pepper and toss to coat. Spread out in a single layer. Scatter rosemary sprigs over.
2. Roast for 10 minutes; turn parsnips and roast until parsnips are tender and browned in spots, 10–15 minutes longer. Crumble leaves from rosemary sprigs over; discard stems and toss to coat. Sprinkle 1/2 tsp. cumin over. Season to taste with salt, pepper, and more cumin, if desired.

Beef and Mushroom Stroganoff

Makes 4
Calories per serve: 347cal
Time to make: 40 mins

INGREDIENTS

• 350g lean beef stir-fry strips
•  1 teaspoon sweet paprika
•  1 tablespoon olive oil
•  1 onion, thinly sliced
•  250g button mushrooms, halved
•  1 cup (250ml) Campbell’s Real Stock Beef
•  1 tablespoon Worcestershire sauce
•  1 pot (150g) light sour cream
•  200g green beans, topped
•  2 tablespoons chopped chives
•  Salt, to season

TO SERVE

• 2 cups Cooked Brown Rice (cooked to packet instructions) 1/2 cup serves

DIRECTIONS

1. Toss beef in a bowl with paprika and some salt and pepper. Heat oil in a large frypan over medium-high heat, then brown beef in batches for 2-3 minutes. Remove with a slotted spoon and set aside.
2. Reduce heat to medium, then add onion and cook, stirring, for 5 minutes until soft and light golden. Increase heat to high, add the mushrooms and cook, stirring, for 2 minutes or until lightly browned. Add stock and Worcestershire and bring to the boil. Simmer gently over low heat for 5 minutes or until sauce is reduced slightly. Stir in sour cream, return beef and any juices to pan, then cook for 1-2 minutes until thickened. Meanwhile, steam the green beans for 3 minutes or until tender.
3. Divide the stroganoff and beans among bowls, sprinkle with chives and serve with rice.

NOTE: Left over serves for lunch or for the freezer.

Beef Stroganoff topped Baked Potato

Serves: 1
Calories per serve: 366cal
Time to make 10 mins

INGREDIENTS

• 1 small (150g) baking potato, pricked with a fork
• 1/2 cup beef stroganoff mix

DIRECTIONS

1. Preheat the oven to 190deg.
2. Bake the potato for about 60 minutes, or until tender (a knife should glide easily into the center without resistance).  Or microwave for 3-6 minutes.
3. Heat Stroganoff.

To serve:

1. Slice the sweet potatoes in half lengthwise. Sprinkle each with some salt and pepper, then top with Stroganoff.

Brown Rice and harissa roasted vegetable salad

Serves 3
Calories per serve: 337
Time to make: 30-40 mins

INGREDIENTS

• 1 cup medium-grain brown rice, rinsed
•  1 medium red capsicum, chopped
•  1 medium yellow capsicum, chopped
•  1/2 small orange sweet potato, thinly sliced
•  2 small zucchini, halved, chopped
•  2 baby eggplant, halved, chopped
•  1 tablespoon harissa
•  1/4 cup extra-virgin olive oil
•  2 teaspoons finely grated lemon rind
•  2 tablespoons lemon juice
•  1 tablespoon chopped fresh oregano leaves
•  fresh oregano leaves, to serve

DIRECTIONS

1. Preheat oven to 220°C/ 200°C fan-forced. Cook rice in a large saucepan of boiling, salted water, following packet directions, until tender. Drain.
2. Meanwhile, place capsicum, potato, zucchini, eggplant, harissa and 1 tablespoon oil in a roasting pan. Toss to combine. Roast for 20 minutes or until vegetables are tender.
3. Place rice, capsicum mixture, remaining oil, lemon rind, lemon juice and oregano in a large bowl. Season with salt and pepper. Toss to combine. Top with oregano leaves. Serve.

NOTE: Left over serves for lunch or for the freezer.

One Pan veggie hash

Serves: 3
Calories: 366cal
Time to make: 35 mins

INGREDIENTS

• 3 tbls olive oil
• 1 large onion, diced
• 1 red capsicum, diced
• 3 (or more) cloves garlic, minced
• 1 tbls chopped fresh sage leaves
• 2 (300g) small Kumara, diced
• 1 (200g) medium potato, diced
• 1 (400g) can black beans, drained and rinsed
• 2 cups silver beet, coarsely chopped
• Salt and pepper, to taste
• Red pepper flakes
• 1 tbls chopped fresh parsley

DIRECTIONS

1. Heat the olive oil in a large, heavy skillet over medium-high heat.
2. Add the onion, pepper, garlic, sage, potato and kumara to the pan, stirring occasionally, until the potatoes are fork-tender, about 15 to 20 minutes.
3. Add the beans and silver beet to the skillet, stirring until the silver beet wilts, about 3 minutes. Season with salt, pepper and red pepper flakes.
4. Top with the chopped parsley and serve.

NOTE: Left over serves for lunch or for the freezer.

Caramelised maple brussels sprouts and mushrooms

Serves: 3
Calories per serve: 369cal
Time to make: 20 mins

INGREDIENTS

• 2 cups (100 g) sliced mushrooms
• salt to taste
• 2 tbsp olive oil
• 2 garlic cloves, minced
• 1/2 cup (80 g) cashews
• 3 tbsp + ½ tbsp maple syrup
• 450g Brussels sprouts, sliced into thin ribbons

TO SERVE

• 3 (400g) small potatoes or kumara, cooked how you like, eg. Mashed or baked

DIRECTIONS

1. Wash produce.
2. Sauté mushrooms in skillet with olive oil, garlic, and Himalayan salt over medium heat, about 3 minutes.
3. Add the cashews and 3 Tbsp. maple syrup. Continue to sauté, about 3-5 minutes.
4. Remove the mushroom and cashew toss from skillet and set aside.
5. In the same skillet (don’t rinse – the flavors will soak into the Brussels!), add ½ Tbsp. maple syrup and turn up to medium/high heat, and add in the Brussels sprouts with salt to taste.
6. Cook Brussels sprouts for about 7 minutes, until they reach a golden brown. Stir occasionally, but be sure to allow them to golden by not stirring too often.
7. When Brussels are finished, add them to the mushroom mixture and toss.
8.  Serve with cooked potato or kumara.

NOTE: Left over serves for lunch or for the freezer.

Miso, tofu and noodle soup

Serves 2
Calories per serve: 353 cal
Time to make 15 mins

INGREDIENTS

• 1.5L (6 cups) boiling water
•  2 tablespoons miso paste
•  2 x 190g pkts udon noodles
•  2 carrots, peeled, cut into matchsticks
•  2 green shallots (spring onion), ends trimmed, cut into 5cm lengths, thinly sliced lengthways
•  1 bunch asparagus, woody ends trimmed, thinly sliced diagonally
•  1 x 300g pkt silken tofu, cut into 2cm pieces
•  1/4 cup finely chopped fresh chives
• 2 tablespoons, Sesame seeds

DIRECTIONS

1. Place the water in a large saucepan over medium heat. Add the miso and stir to combine. Reduce heat to low. Add the noodles and gently stir to separate. Add the carrot, shallot and asparagus and cook for 1 minute or until asparagus is bright green and tender crisp.
2. Divide the noodles and soup among serving bowls. Top with tofu and sprinkle with chives and sesame seeds. Serve immediately.

Smoked Salmon Salad Sandwich

Serves 4
Calories per serve cal 350-450 depends on the bread
Time to make 25 mins

INGREDIENTS

• 200g NZ King salmon skinless fillet
• 150g NZ King salmon smoked, chopped
• 1/3cup mayonnaise
• 1/3cup chopped celery
• 1tablespoon chopped chives
• 1tablespoon chopped capers
• 1teaspoon grated lemon zest
• black pepper
• lettuce leaves
• 8 slices fresh crusty Wholegrain bread or Vogels

DIRECTIONS

1. Heat oven to 230°  Roast the salmon fillet on a rimmed baking sheet until cooked through, 6 to 8 minutes; let cool, then flake.
2. Combine the smoked salmon, mayonnaise, celery, chives, capers, lemon zest, flaked salmon, and ¼ teaspoon pepper in a medium bowl.
3. Divide the salmon salad and lettuce leaves among the bread.

Hearty Snow Day Soup

Serves 8
Calories per serve 190cal
Time to make: 2 hours, 35 minutes
GF V

INGREDIENTS

32 oz (1 L) organic veggie broth (or make your own

1 cup (170 g) dry pinto beans

2 large handfuls of baby spinach

2 onions

4 garlic cloves

1 16 oz. can of corn (or fresh)

2 – 4 cups (500 ml – 1 L) water, range is based on consistency of desired soup

sea salt and pepper, to taste

1 tbsp olive oil

1 cup (185 g) brown rice

1/4 tsp ground turmeric

DIRECTIONS

1. If using dry beans soak overnight then drain and rinse (if using canned drain and rinse).
2. Add olive oil to pot and bring to low-medium heat.
3. Dice onions and garlic and add to pot with a pinch of sea salt.
4. Saute until onions are soft, about 5-8 minutes on low/medium heat.
5. In the meantime, chop spinach and cut corn from ear if using fresh.
6. Add broth and 2 cups of water  if you desire a thinner consistency. For a thicker soup, leave the water out.
7. Add pinto beans, spinach and corn.
8. Bring to strong simmer on medium/high then reduce heat to simmer
9. Simmer with partially covered pot for about 2-3 hours until beans are soft.
10. Stir occasionally and add additional water as desired.
11. While soup is cooking, make rice. In rice cooker: add 1 cup brown rice and 2 cups water. Before starting, add turmeric, pepper and pinch salt (optional).
12. Serve and enjoy! Place a scoop of brown rice in the bottom of your bowl.  Top with a ladle of soup.  Garnish with parsley or spinach as desired.

more to come 🙂

more to come 🙂