Vegetarian Mains

Speedy Spring Salad

Serves 4 

Left overs keep in fridge in air tight container for up to 3 days! 

Cals per serve 310

Time to make 10mins

Ingredients

Salad:

2 Tbsp EVOO

420g can garbanzo beans, drained and rinsed 

2 tsp ground cumin

950g cherry tomatoes or tomatoes, halved

1/4 cup chopped fresh parsley leaves

Dressing:

2 Tbsp EVOO

1 Tbsp vinegar 

1 tsp minced shallot

salt & pepper

Instructions

1. Heat the oil in a large pan over medium-high heat, add chickpeas and spread out into single layer. Cook until lightly browned, 3-4 mins. Stir, add a big pinch of salt, spread the chickpeas out again. Cook for 2 mins, then stir and spread out again as needed, until golden brown and blistered on all sides. 

2. Remove from heat, add cumin and toss to coat.

3. For dressing, place oil, vinegar, shallot, salt and pepper together in a large bowl and whisk to combine. 

4. Add chickpeas, tomatoes and parsley and toss to combine. Taste then season with salt and pepper as needed.

Enjoy!

Speedy Lunch Soup 

Time to prep 10mins

Serves 2

Cals per serve 260

Ingredients:

1 litre chicken stock

3 spring onions sliced

1 Tbsp oyster sauce

2 Tbsp soy sauce

110g dried chinese noodles of your choice

1 Bok Choy sliced

Instructions:

1. In a large pan, heat the chicken stock and bring to a boil.

2. Add the spring onions, bok choy, soy sauce, oyster sauce and the noodles.

3. Recude the heat and cook according to the noodle package instructions until tender. 

4. Serve hot & Enjoy 

Slow Cooker Thai Pineapple Curry

Serves 6

Cals per serve 210 + Rice (1 cup cooked roughly 200-250cals)

Ingredients: 

400g can of chickpeas, drained and rinsed

1 fresh pineapple, cored and chopped into 2cm pieces

450g sweet potatoes (approx 1 large), peeled and chopped

1 green capsicum, sliced into thin strips

1 small brown onion, chopped

2 large garlic cloves, minced

400ml can of coconut milk

3 Tbsp curry powder

1.5 tsp salt

1/2 tsp crushed red pepper flakes (optional – spicy)

2 cups uncooked or 6 cups cooked rice of your choice 

Instructions:

1. Add all ingredients to your slow cooker and cook for 6-8hrs on low – or until onions and peppers are tender. 

2. Serve with 1 cup of cooked rice per person

3. Enjoy!

NOTE: If you want this to be a meat meal – add 500g chicken breast cut into small pieces (you will need to add the extra calories) 

Enjoy!

Mexican Lasagna

Serves 4

Cals per serve 350

Time to make 45mins

Ingredients:

Sauce:

640g crushed canned tomatoes

12ml olive oil

1 clove garlic

1/2 red onion, chopped

1 cup fresh coriander

2 1/2 tsp of each: cumin, oregano and paprika

3/4 tsp of each: salt, garlic powder, cayenne pepper (optional) and sugar

1/2 Tbsp coriander powder

black pepper

NOTE: this makes about 5 cups of sauce. We need 4 cups so you will have a little left over which you can use as a pasta sauce or it makes a great salsa for tacos, burritos etc keep in the freezer until needed

Filling:

12ml olive oil

1 garlic clove, minced

1/2 red onion, chopped

1 large red capsicum

1 1/2 zucchini

To assemble:

340g can black beans (drained and rinsed)

1 1/4 cups frozen corn

5 large flour tortillas

160g grated low fat cheddar cheese

Fresh coriander

Instructions:

1. Preheat oven to 180deg C

2. Place sauce ingredients in a blender and whizz until onion is no longer visible. 

3. Heat oil in a large pan, add garlic and onion, cook for 1min. Add capsicum, cook for 1min. Add zucchini and cook for 3mins until charred. Remove pan from heat.

4. Add a bit of sauce to the bottom of your casserole dish. Place 1 tortilla in the middle, then tear one in half and place on either side (to cover the entire casserole dish)

5. Top with half of the filling then scatter over half of the black beans and half the corn. Drizzle over 1 cup sauce and 1/3 grated cheese.

6. Repeat with another layer so you have 2 layers of filling. Then for the last layer, top with tortillas then cover with 2 cups sauce and scatter over remaining cheese.

7. Bake for 25mins or until cheese is bubbling and golden. Garnish with fresh coriander and serve. Enjoy 🙂 

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

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.

Spaghetti Carbonara

Serves: 4

Calories: 376 calories per serve

250g dried spaghetti

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 fry pan over medium heat, add garlic and stir gently
4. Remove from heat before garlic browns and add evaporated milk, set aside
5. Once the pasta is cooked, drain and set aside
6. In the second pot of boiling water blanch the zucchini and carrots for one minute
7. Drain and add to the pasta
8. Add evaporated milk, egg, parmesan cheese and pepper to the pasta as well
9. 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.

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.

Hawaiian Baked Kumara

Serves 1

Calories per serve 302cal

200g Kumara

30g Edam Cheese

50g Fresh or Canned Pineapple

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.

Serve with a side of salad or veges.

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.

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

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.

Halloumi Kebabs with Thyme & Lemon baste

Serves: 4

Calories per serve: 194

For the kebabs

2 medium courgettes 1 large red onion

250g low fat halloumi cheese, cut into 16 chunks

16 cherry tomatoes

For the lemon baste

1 tbsp olive oil

2 tbsp lemon juice

2 tsp fresh thyme leaves (preferably lemon thyme)

1 tsp Dijon mustard pitta bread, to serve

1. Halve the courgettes lengthways, then thickly slice. Cut the onion into wedges and separate into pieces. Thread the halloumi, cherry tomatoes, courgettes and onion onto eight skewers. Cover and chill the kebabs until you are ready to cook (You can do this up to half a day ahead.)
2. To make the baste, mix together the olive oil, lemon juice, thyme, mustard and seasoning. (This can be made ahead and chilled too.)
3. Preheat the barbecue or grill and arrange the kebabs on the rack. Brush with the baste, stirring it first to make sure the ingredients are blended. Cook for 4-5 minutes, turning often, until the cheese begins to turn golden and the vegetables are just tender. Serve while still hot.

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
• 60g feta

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

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.

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.

Spaghetti Carbonara

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

INGREDIENTS

• 75g dried wholemeal spaghetti
• 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, add garlic and stir gently
4. Remove from heat before garlic browns and add evaporated milk, set aside
5. Once the pasta is cooked, drain and set aside
6. In the second pot of boiling water blanch the zucchini and carrots for one minute
7. Drain and add to the pasta
8. Add the garlic and evaporated milk, egg, parmesan cheese and pepper to the pasta as well
9. Mix well and serve

Notes: This recipe does not hold well.

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.

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.

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. 

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.

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.

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 vegetable 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.

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.

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.

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.

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.

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. chilli 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.

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.

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.

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.

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.