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Legume and Bean Spaghetti Bolognese

Serves 6

Ingredients:

  • 1 tbs olive oil
  • 1 onion, diced
  • 2 cloves garlic, crushed
  • 1 carrot, grated
  • 1 stick of celery, finely chopped
  • 6-8 button mushrooms, chopped
  • 1 medium zucchini, grated
  • 1 x 400g tin of red kidney beans
  • 1 x 400g tin four bean mix
  • 100g red lentils
  • 2 x 400g tinned tomatoes
  • 1 bay leaf
  • 2 tbs tomato paste
  • ½ cup red wine
  • 1 tbs flat leaf parsley
  • 1 tbs rosemary, chopped
  • 1 tbs basil leaves, chopped
  • 1 cup of vegetable stock
  • Salt and pepper
  • 450g dried spaghetti
  • Parmesan cheese to serve

 

Method:

  1. Heat oil in a medium sized saucepan over medium heat. Add the onion, carrot, celery, zucchini and garlic and cook until softened, 5-6 minutes.
  2. Add the parsley, rosemary and basil and cook for 1-2 minutes
  3. Add the red wine and tomato paste and cook for 1-2 minutes.
  4. Add the beans, lentils, mushrooms, tomatoes, bay leaf and stock and bring to the boil. Once boiling, reduce the heat and allow to simmer for 15-20 minutes. The sauce will reduce as the lentils start to cook. Add more stock or water if needed.
  5. Season to taste.
  6. To cook the pasta, bring a large pot of salted water to the boil. When boiling, add the spaghetti and cook until aldente.
  7. Divide pasta among 6 bowls, top with Bolognese sauce and sprinkle with grated Parmesan cheese.
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Roasted Cauliflower and Quinoa Salad with tahini dressing

Serves 4

INGREDIENTS

  • 1 small head of cauliflower
  • 1 tsp cumin, ground
  • 1/2 tsp paprika
  • 1 Tbs olive oil
  • 1 cup uncooked quinoa
  • 5 tablespoons hazelnuts, with skins0800
  • 1 large celery stalk, sliced
  • 1/3 cup pomegranate seeds
  • ½ bunch parsley leaves, flat variety

Lemon-tahini dressing

  • 3 Tbs tahini
  • 2 Tbs olive oil
  • 1 Tbs water
  • juice of one lemon
  • 1 clove garlic

METHOD

Preheat oven to 180ºC. Line a baking tray with baking paper.

Separate cauliflower into small florets toss with spices and oil. Spread onto the prepared tray along with garlic clove (for the dressing) and roast for 35 minutes or until golden and crispy.

Rinse quinoa well. Place in a saucepan with 1.5 cups of water, bring to the boil and then reduce heat and cover until all the liquid has been absorbed.

Spread hazelnuts on a baking tray lined with baking paper and roast in oven at 160ºC. Allow to cool, and roughly chop.

In a small jar, combine olive oil, tahini, lemon juice and water, squeeze in roasted garlic (discard peel) and stir or shake well.

In a serving bowl, mix together the cauliflower, quinoa, hazelnuts, parsley leaves, pomegranate seeds and celery. Drizzle over half the dressing and toss lightly to combine.

Top with remaining dressing and enjoy!

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Mexican Burrito Bowls

INGREDIENTS

Mince

  • 1 Brown onion
  • 300g lean beef mince
  • 2 garlic cloves
  • ½ tsp chilli flakes
  • 1 tbs ground cumin
  • 3 tsp ground coriander
  • 1 tsp smoked paprika
  • 1 carrot, grated (you could add any grated vegetable here e.g. zucchini)
  • 1 tin of kidney beans (you could also use lentils or black beans)
  • Large handful baby spinach

 

Guacamole

  • 1 ripe avocado, mashed
  • Squeeze lime juice
  • Chilli flakes

 

Blackened corn Salsa

  • 1 cucumber, diced
  • 2 tomatoes, diced
  • 1 can corn kernels or 1 fresh corn cobs, kernels removed
  • 1 small capsicum, diced
  • Handful coriander, roughly chopped
  • Handful parsley, roughly chopped
  • 1 tsp chilli flakes
  • Juice of 1 lime
  • 1 cup brown rice (alternatively you could use quinoa or another grain)

To serve

  • Natural yoghurt or a sprinkle of grated cheese

METHOD

Mince

  1. Heat 1 tbsp olive oil in a frying pan over medium-high heat
  2. Add onion, garlic, carrots and spices and cook until fragrant
  3. Add minced beef and cook until browned
  4. Mix in kidney beans and spinach, cook until heated through

Salsa

  1. Spray a small frying pan with olive oil and grill corn kernels until charred, set aside to cool
  2. Dice cucumber, capsicum and tomato and roughly chop coriander and parsley and place in a bowl. Add corn, chilli flakes and lime juice. Season with pepper.

 

Guacamole

  1. In a small bowl, use a fork to mash avocado. Add a squeeze of lime juice, season with pepper and chilli flakes

Rice

  1. Place in a saucepan with 1.5 cups of water, bring to the boil and then reduce heat and cover until all the liquid has been absorbed.

To serve

  1. In individual bowls, serve up quinoa, mince and plenty of salsa. Top with guacamole, natural yoghurt and/or a sprinkle grated cheese
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Mediterranean millet stuffed capsicum

Serves 6

Ingredients:

  • 1 cup raw millet
  • 2 cups reduced salt vegetable stock
  • 3-4 red capsicum, halved, seeds removed
  • 1 red onion, diced
  • 2 cloves garlic, crushed
  • 1 cup pumpkin, diced into 1-2cm cubes
  • 1 tbs dried oregano
  • 1 x 400g tin of salt reduced chickpeas
  • 2/3 cup Kalamata olive, halved and pitted
  • ½ cup semi sundried tomatoes, chopped
  • 3 cups baby spinach
  • 100g feta cheese
  • Zest of ½ a lemon
  • Juice of ½ a lemon
  • 2 tbs pinenuts, toasted
  • 2 tbs olive oil

Method:

  1. Preheat the oven to 200˚C and place the chopped pumpkin on a baking tray and roast for ~20-30 minutes until tender.
  2. On a separate tray, place the halved peppers cut side down and place in the oven for 10-15 minutes, then turn them over and return to the oven for a further 5-10 minutes. These should be tender, not soft. Set aside.
  3. Heat a medium saucepan over medium heat with 1 tbs olive oil.
  4. Add the millet and cook, stirring for 2-3 minutes. Add the stock and water and bring to the boil.
  5. Once boiling, stir and reduce the heat to low and cover to cook for 20 minutes.
  6. Once the liquid is absorbed, remove from the heat and allow to sit for 10 minutes. Stir millet with a fork.
  7. Heat a small frypan over low heat and add the pine nuts, stirring occasionally, until browned. Set aside
  8. Heat a frypan over medium heat and add 1 tbs oil. When hot, add the onion and cook, stirring until translucent.
  9. Add the garlic and oregano and stir for 1 minute, then add the chickpeas and cook for 6-7 minutes or until they start to brown.
  10. Add the olives, sundried tomatoes and millet and stir to combine.
  11. Add the spinach and stir until starting to wilt.
  12. Mix in the lemon zest and juice, pine nuts and ¾ of the feta and stir to combine.
  13. Add salt and pepper as desired.
  14. Place millet mixture into capsicum and top with remaining feta. Cook for 5-10 minutes or until the filling starts to brown.

Nutrition Information:

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Homemade Muesli

Homemade Muesli

This picture is the beginning of our homemade muesli. Making homemade muesli allows you to enjoy the hearty, high fibre, filling breakfast that is muesli, whilst knowing exactly what is in it and knowing that it isn’t full of sugar. The recipe can be adapted to include or exclude ingredients that you do or don’t like and can easily be made fruit or nut free.

Homemade muesli is a great source of soluble and insoluble fibre, protein and essential fatty acids. Served topped with yoghurt and fresh fruit, this is the perfect start to the day and will keep you going for hours.

Ingredients:

4 cups traditional rolled oats (some of this can be spelt flakes, quinoa flakes, buckwheat kernels or any other grain)

1 cup almonds, roughly chopped (or any other nut you prefer)

1/2 cup shredded coconut

1/2 cup pepitas

1/2 cup sunflower seeds

1 cup mixed dried fruit – whichever you prefer (sultanas, raisins, dried apricots, dried apple, currants, dates, cranberries, figs….)

1/2 cup of sesame seeds

1/2 cup of bran

1/3 cup of wheat germ

1-2 tsp ground cinnamon (more or less to your liking)

Method:

  1. If you like your homemade muesli raw, then combine all the above ingredients into a container, place the lid on and shake it up.
  2. If you prefer a toasted muesli and a bit of crunch from those nuts and seeds, then you’ll need to turn the oven on to 180 degrees celsius.
  3. On a baking tray, spread out the oats on one tray and the nuts, pepitas and sunflower seeds on another and toast until lightly browned, ~5-10 minutes – the oats will be ready before the nuts and seeds.
  4. Heat up a non stick fry pan and add coconut and mix around until it starts to brown, remove immediately. The browning of the coconut releases a sweeter flavour, without any addition of sweetener.
  5. Once cooled, mix all toasted ingredients with dried fruit, sesame seeds, bran, wheat germ and cinnamon in a container and shake to mix.
  6. Store in an air-tight container until ready to use.

For serving:

Place 1/2 cup of homemade muesli into a bowl. Top with 1-2 dessertspoons of natural yoghurt and fruit of your choice – berries, banana, stewed apple or pear. Enjoy!

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Crispy Skinned Salmon with Avocado and Tomato Salsa

Crispy Skinned Salmon with Avocado and Tomato Salsa

This dish is certain to make your taste buds dance. Full of essential fatty acids (Omega 3 and Omega 6), protein, fibre and antioxidants, it will make your body happy on the inside. And it’s quick and easy to prepare, taking less than 20 minutes.

Essential fatty acids are those that the body cannot synthesise, therefore they need to be obtained from the diet. Fish is an excellent source of essential fatty acids and should be consumed at least twice per week. The skin of salmon is high in essential fatty acids, therefore, leaving the skin on and making a dish such as crispy skinned salmon allows for more of these fatty acids to be consumed. Essential fatty acids have a number of health benefits, including decreased risk of heart disease, stroke and relief from joint pain and arthritis.

Ingredients: (serves 2)

2 x 150g salmon portion (skin on for extra goodness)

1 tomato, chopped into chunks

1/8 red onion, finely diced

1/2 an avocado, chopped into chunks

1 tsp capers, roughly chopped

6 mint leaves, roughly chopped

2 tsp toasted pine nuts

Salt and pepper

Drizzle of olive oil

Squeeze of lime juice

Method:

  1. Heat non stick fry pan or griddle over medium heat
  2. To make the salsa, add chopped tomato and avocado to a small bowl, along with onion, mint, pine nuts and capers. Drizzle over olive oil and lime juice. Stir.
  3. Season salmon with salt and pepper and place into frypan, skin side down. Cook for 3-4 minutes or until skin is crispy, with lid on.
  4. Turn salmon and cook for a further 3-4 minutes until slightly pink in the middle.
  5. Place some salsa on the plate, top with salmon fillet and serve with lime wedge and a sprig of parsley for garnish
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Quick and easy Nicoise-style Salad

Nicoise Salad

This quick and easy nicoise-style salad makes a great lunch or dinner and is excellent way to have a nutritious and tasty meal when time is limited.

Ingredients:

6-7 leaves of cos lettuce, torn

1/2 tomato, chopped or 5-6 cherry tomatoes

1/2 lebanese cucmber, chopped into chunks

5 green beans, blanched

1 egg

1 tin of tuna in oil

1 slice of wholegrain bread, cut into 2cm squares

40g fetta, crumbled (optional)

Squeeze of lemon juice

salt and pepper to taste.

Method:

  1. Fill a small saucepan with water and bring to the boil. Add the egg and cook for 5 minutes to hard boil. When cooked, put into bowl of cold water.
  2. To blanche beans, cover with boiling water, and refresh in ice cold water, then chop roughly.
  3. To toast bread, drizzle bread cubes with olive oil and cook in frypan until golden.
  4. Place lettuce, tomato, cucumber and beans into bowl.
  5. Top with tuna, oil and all.
  6. Crumble fetta over the top.
  7. Squeeze over lemon juice, add salt and pepper and serve.
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Chilli con carne

This chilli con carne is a hearty dish that will warm you from the inside out. It is high in protein, fibre, vitamin C and is low GI, leaving you feeling full for longer. Chilli con carne is also a delicious meal even without the rice.

Ingredients:

1 tbs olive oil

1 x onion, diced

2 cloves garlic, crushed

1-2 carrots, diced

2 stalks of celery, diced

1 red capsicum, diced

1 yellow capsicum, diced

1 small zucchini, diced

2 tsp chilli powder

2 tsp cinnamon

2 tsp cumin

1 tsp coriander

500g beef mince

2 x 400g tinned tomatoes

1 x 400g tin of red kidney beans, drained

1 x 400g tin of chickpeas, drained

1 small bunch of coriander

1 cob of corn, kernels removed or 1 x 400g tin of corn

1 tbs balsamic vinegar

1/3 cup uncooked basmati rice per person

Guacamole:

1 avocado

2 tbs natural yoghurt

Method:

  1. Heat oil in large saucepan and add onion, garlic, carrot, celery, zucchini and capsicum and stir to cook for 2-3 minutes.
  2. Add chilli powder, cinnamon, cumin and coriander and stir, cooking for a further 5 minutes.
  3. Add beef mince and allow to brown slightly, breaking up the lumps.
  4. Add tomatoes, chickpeas, kidney beans and 2 cups of water, along with the chopped stalks of the coriander and the balsamic vinegar.
  5. Allow to simmer away for about an hour until the liquid has reduced, stirring occasionally. Stir in coriander leaves, reserving some for garnish.
  6. Once cooked, prepare the rice as per instructions on the packet.
  7. Mix the avocado and natural yoghurt together with a squeeze of lime to make the guacamole.
  8. Serve chilli on top of fluffy rice with a dollop of guacamole on the side.
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Quinoa, Corn and Zucchini Fritters with Poached Egg

Quinoa, Corn and Zucchini Fritters with Poached Egg

Ingredients:

1/3 cup white quinoa, cooked.

2 eggs (one for poaching)

Corn off 1 cob

1 zucchini grated

½ red onion, finely chopped

1-2 tbs milk, if needed

1 x 95g tin of tuna in spring water (optional)

50g low fat feta, crumbled

1 tbs chopped coriander

Salt and pepper

Method:

  1. Cook quinoa as per instructions on the packet. Allow to cool.
  2. Mix together all ingredients, except for 1 egg. If too dry add milk until mixture is sticky.
  3. Heat a non-stick fry pan and spoon tablespoons of fritter mixture into pan. Cook for 2-3 minutes on each side or until golden.
  4. Heat water in saucepan until just boiling, swirl water and add cracked egg to poach. Allow to cook until yolk is as desired.
  5. To serve, put 2-3 fritters on a place, top with poached egg, sprinkle with chopped coriander or serve with rocket and natural yoghurt, if desired.
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Warming Winter Lentil Soup

Looking for something to keep you warm over these colder winter days? Try this hearty Bacon, Vegetable and Lentil Soup.

Ingredients:

1 tbs olive oil

3 rashers of bacon, fat trimmed and chopped

1 onion, diced

1 carrot, diced

2 sticks of celery, diced

1/2 a medium zucchini, diced

1 small sweet potato, diced

2 cloves of garlic, crushed

1/2 a red chilli, finely chopped

2 sprigs of thyme, stems removed

1 x 400g tin of lentils

100g of dried red lentils

1 reduced salt chicken or vegetable stock cube

1L water

1 x 400g tin of cannelloni beans

1 large handful of baby spinach leaves.

Method:

  1. Heat olive oil in large pot. Add bacon and fry until caramelised.
  2. Add all vegetables, garlic, thyme and chilli and cook for ~10 minutes on low to allow vegetables to soften.
  3. Add lentils, stock and water and simmer for 15 minutes until lentils are tender.
  4. Add cannellini beans and cook for a further 10 minutes.
  5. Add spinach leaves and season with salt and pepper.
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