VEGETARIAN - Amazon S3€¦ · 10. Mushrooms contain more protein than most vegetables and are also...

VEGETARIANcookbook

• Welcome letter• 20 fruits & their health benefits • 20 vegetables & their health benefits• 10 herbs & their health benefits• Vegetarian protein sources

Breakfasts • Asparagus with poached eggs,

ricotta & parmesan• Avocado & tomato salsa• Baked apple with quinoa• Banana & berry breakfast bowl• Banana & choc-nut French toast• Beans & cheese quesadilla• Carrot & coriander pancakes• Cheesy rocket scramble• English muffin with kale, avocado & egg• Haloumi & spinach frittata cups• Homemade barbecue baked beans• Mango & passionfruit breakfast bowl• Oats with vanilla cherry compote• Omelette with tomato, broccoli

& pine nuts• Pear, date & zucchini muffins• Quinoa coconut pudding• Quinoa with roasted tomato & egg• Sweet orange couscous with dried fruit• Toast with pumpkin & apple butter• Tropical chia oat pudding

Soups • Cream of mushroom soup • Curried cauliflower soup with cheesy rolls • Potato & leek soup with chickpea

croutons • Quick & easy veggie lentil soup • Red lentil soup• Roasted tomato & chickpea soup• Sweet potato, carrot & coconut

curry soup

Salads • Basil pesto potato salad• Boiled egg, green bean & sesame

seed salad• Chopped Greek pita salad• Grapefruit, butter bean & almond salad• Haloumi, cucumber & strawberry salad• Honey-roasted beetroot & feta salad• Lightly fried tofu with Thai-style dressing• Pesto & roast vegetable salad• Quinoa & feta salad• Roasted pumpkin salad with seeds

& beans• Sweet potato salad • Tomato & bocconcini salad• Tofu salad with homemade satay sauce• Veggie pasta salad• Warm pasta salad with broccoli & walnuts• Watermelon & feta salad

Fritters, Frittatas & Wraps• Asparagus frittata & roast tomato salad• Beetroot, apple & couscous wrap• Chickpea fritters with avocado salsa • Corn fritters with tomato salsa• Easy zucchini fritters with couscous salad• Egg, celery & walnut wrap• Mediterranean frittata• Mexican bean wrap• Pea & mint fritters with rocket

& pear salad• Potato cakes with mediterranean salad• Salad & egg wholemeal wrap• Spring frittata with salad• Tasty veggie fritters• Tomato, tahini & olive wrap• Veggie burgers

ALL RIGHTS RESERVED. This book contains material

protected under International and Federal Copyright Laws

and Treaties. Any unauthorized reprint or use of this material is

prohibited. No part of this book may be reproduced or transmitted

in any form or by any means, electronic or mechanical, including

photocopying, recording, or by any information storage and retrieval system without express

written permission from the author/publisher.

Disclaimer: This material is for information only and not intended

to replace the advice of a medical professional.

{2}THE HEALTHY MUMMY VEGETARIAN COOKBOOK

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CONTENTS

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Pasta, Rice, Curries & Bakes • Asparagus & tomato risotto • Autumn vegetable curry• Baked sweet potato• Brown rice with sweet potato,

peas & parmesan• Curried cauliflower parcels• Curried chickpeas• Eggplant & zucchini parmigiana• Green vegetable pasta• Grilled vegetable stack with lemon

& herb sauce• Healthy stuffed tomatoes• Honey-roasted veggies on polenta • Lentil chilli con 'carne'• Lime quinoa biryani• Mexican baked potato • Potato & ricotta pie• Pumpkin & kale risotto• Quick & healthy pesto penne• Quinoa risotto with Asian greens • Satay pizza• Tofu san choy bow• Vegetarian nachos• Zucchini pesto pasta

Savoury Snacks • Caramelised onion dip with carrot sticks• Chickpea fries with mint sauce• Corn & chive muffins• Creamy semi-dried tomato dip with

parmesan crackers• Curried zucchini chips• Garlic & rosemary roasted nuts• Paprika parmesan chips• Roasted carrot dip• Roast sweet potato chips with

paprika yoghurt• Spinach balls

ALL RIGHTS RESERVED. This book contains material

protected under International and Federal Copyright Laws

and Treaties. Any unauthorized reprint or use of this material is

prohibited. No part of this book may be reproduced or transmitted

in any form or by any means, electronic or mechanical, including

photocopying, recording, or by any information storage and retrieval system without express

written permission from the author/publisher.

Disclaimer: This material is for information only and not intended

to replace the advice of a medical professional.

websiteemail

facebookshop

or call us on1300 301 172





{4}

Welcome to The Healthy Mummy VEGETARIAN COOKBOOK.

Whether you're a full-time vegetarian or just keen to increase your repertoire of meat-free meals, the advantages of including more veg-packed dishes in your diet are numerous.

Research shows that eating less meat is good for our health, benefiting our hearts, reducing the risk of certain cancers and assisting with weight loss, as meals without meat are often lower in calories. Veg-based meals are also budget-friendly and better for the environment, which is heavily impacted by meat farming.

The recipes in this cookbook are loaded with fresh fruits, vegetables, protein, whole grains and dairy to provide you with all the nutrients you need for a healthy, vegetarian lifestyle.

From breakfast to dinner and snacks, we've chosen some of our favourite vegetarian dishes. We hope they inspire you to experiment with the humble veg.

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THE HEALTHY MUMMY VEGETARIAN COOKBOOK

RhianOwner & Founder of The Healthy Mummy






20 Fruits & Their Health Benefits Fruit is easily accessible, portable and can be packed as a quick snack. Although there are sugars in fruit, these are naturally occurring sugars (fructose) which are processed differently by the body than the sugars found in junk food. Certain fruits are high in dietary fibre, especially when eaten with their skins. Fruit is nutrient-dense and far lower in calories than any processed food.

1. Apples One of the key factors for successful weight loss is feeling full. Fibre assists with fullness and this is why apples are so great. One large apple contains 5 grams of fibre, which keeps you satisfied for longer.2. Strawberries With only 21 calories per 100 grams, strawberries are also an excellent source of vitamin C – just 100 grams has a whole day’s supply.3. Grapefruit is rich in vitamin C and compounds called bioflavonoids that help protect your body against infections.4. Lemons Not only is vitamin C good for warding off infections, it’s also a prime skincare ingredient, smoothing out wrinkles by stimulating the production of collagen.5. Rockmelons contain potassium, an essential mineral for maintaining normal blood pressure and heart function.6. Pineapples are packed with the

mineral manganese which is needed by our bones and joints, as well as the brain.7. Avocados Although rich in fat, the majority of this fat is the healthy kind. Consumed in moderation, healthy fats are less likely to be stored as body fat and help release hormones in the intestine that signal fullness and control appetite.8. Bananas are one of the best fruit sources of vitamin B6, which has a critical role in energy metabolism. One medium banana provides about 15 per cent of your daily requirement of vitamin B6.9. Pears are a very high source of fibre; an average-sized pear gives you 3.5 grams of fibre. Pears are an excellent source of vitamin C and vitamin E, both powerful antioxidants and essential nutrients. Pears are also low in sugar and are a low-GI fruit.10. Passionfruit is an excellent weight-stabiliser food. They are low in calories yet full of flavour.

Handy tip: Fruit is the

ultimate fast food – pack

some in your bag when you go

out for a quick, cheap and

healthy snack.


11. Blueberries Compared to other commonly consumed fruits, blueberries are the highest ranking food source of antioxidants, which target DNA-damaging free radicals.12. Peaches are a good source of vitamin C and provide small quantities of other vitamins and minerals, especially potassium. The juice also has an excellent moisturising, nourishing and healing effect on the skin.13. Cherries are rich in the antioxidant anthocyanin, which gives them their deep red colour. Studies show anthocyanins may reduce belly fat by switching on fat-burning enzymes. 14. Apricots are jam-packed with vitamin A, with three of these delicate fruits providing 30 per cent of an adult’s recommended daily intake.15. Lychees With only 67 calories per 100 grams and loaded with fibre, these little gems are a waist-friendly tropical sweet to add to an array of dishes. 16. Plums have a very low glycemic index (GI) that helps to stabilise blood glucose levels and provides slow-release energy.17. Figs Fresh figs, as well as dried, contain good levels of the B-complex group of vitamins such as niacin,

pyridoxine, folates and pantothenic acid. These vitamins function as co-factors in the metabolism of carbohydrates, proteins and fats.18. Papaya/Pawpaw contain a super ingredient called papain, an enzyme unique to both fruits that is particularly useful for those with digestive issues.19. Mangoes Thanks to their bright orange colour, Australian mangoes provide more beta-carotene than any other fruit. Beta-carotene is a powerful antioxidant that can help protect the body against disease and fight the signs of ageing.20. Raspberries are low in calories and high in fibre, a double whammy punch in the fight against fat.

With so many colours and flavours, fruit is a great way

to consume essential vitamins, minerals and antioxidants, which

will help you achieve and maintain a healthy weight


1. Artichokes are an excellent source of folate (one of the B group of vitamins) which keeps your blood healthy. It’s especially important for expectant mums to get enough folate to help reduce the risk of some birth defects in utero.2. Bok Choy One cup of cooked bok choy has only 20 calories. It is loaded with fibre and has a high water content, which can help you feel full without filling you out.3. Asparagus is loaded with dietary fibre to keep your digestive system in good working order.4. Green Beans These little green gems have as much iron as a pork chop. Iron is needed to carry oxygen around the body. Be sure to team these with a food rich in vitamin C to enhance your body's ability to absorb this iron.5. Beetroot With its deep red colour, beetroot is chock-full of health-promoting antioxidants that help protect cells from free-radical damage, lowering the risk of heart disease and certain cancers.

6. Broccoli is one of the most nutritious vegetables, jam-packed with vitamin C, vitamin A (mostly as beta-carotene), calcium and fibre. While the calcium content of one serving doesn’t equal that of a serve of milk, broccoli is an important calcium source for those who don’t consume dairy products. 7. Carrots are rich in beta-carotene (a form of vitamin A), which acts as an antioxidant to mop up harmful free radicals, helping to prevent premature ageing. Raw carrots are an ideal snack. 8. Cauliflower Not only a rich source of the potent antioxidant vitamin C, it’s also rich in vitamin K, which helps to prevent chronic inflammation that can lead to conditions such as arthritis.9. Spinach is a good source of iron (especially for vegetarians), which is needed to deliver oxygen around the body. It's also an excellent source of fibre and contains few calories. 10. Mushrooms contain more protein than most vegetables and are also a

20 Vegetables & Their Health BenefitsThe standard recommendation is to eat at least five servings of vegetables every day. Vegetables are low in calories and high in dietary fibre, making them an excellent choice to manage your weight. Read below for 20 great vegetables to include in your diet and why they are so good for you.

Handy tip: Ensure vegetables take up half of your dinner plate

in order to get the correct proportion of vegetables in

your evening meal.


great source of vitamin B12, making them perfect for vegetarians. Use mushrooms as a meat substitute to lower the calorie content of your meals.11. Lettuce With up to 95 per cent water and only 11 calories per 100 grams, lettuce is refreshingly good for the waistline.12. Sweet Potatoes Unlike regular white potatoes, sweet potatoes have a low GI, making them waistline-friendly.13. Tomatoes are the richest vegetable source of lycopene, an antioxidant shown to reduce the risk of heart disease and some cancers.14. Eggplant boasts rich levels of vitamin B6, which is important for your blood, brain and lots of tissues throughout the body. Just 75 grams provides a whole day’s supply. 15. Capsicum Not only are capsicums rich in vitamin C, they’re a good source of vitamin E and folate (one of the B vitamins).16. Cucumber Roughly 90 per cent of the cucumber is water. It’s low in calories, yet contains essential nutrients, making it a healthy snack on which to fill up between meals.17. Chillies Research shows that capsaicin, a heat-producing antioxidant, can help manage appetite and burn more calories after a meal.

18. Radish With only 15 calories per 100 grams, radishes are extremely low in energy. Just one cup can give a feeling of fullness, which in turn may aid weight loss.19. Sugar Snap Peas A whole cup of these green beauties has only 23 calories. The 2.5 grams of fibre is the reason why they’re filling and satisfying.20. Sweet Corn One medium-sized corn cob provides just over 10 per cent of our daily dietary fibre requirement. Not only is fibre important for digestive health, but research shows that foods high in fibre stimulate anti-hunger hormones, which send a message to the brain that the stomach is full and it is time to stop eating.

Handy tip: Oxidation is a natural process that occurs in your body's cells. It can

produce reactive substances called free radicals, which can

damage your body's cells. Antioxidants can stabilize free radicals before they

do their damage. A diet rich in antioxidants is necessary for optimal health.


10 Herbs & Their Health Benefits

1. Cinnamon Research shows that cinnamon regulates blood sugar, cutting hunger spikes. Traditionally used in sweet dishes, such as smoothies, yoghurt, porridge and baking, you can also add it to savoury foods. 2. Mint Mint is rich in many vitamins and minerals, such as vitamins A and C, and it is also known to aid digestion. Try adding chopped mint to sauces and salads, or use as a garnish for cool summer drinks and in fruit desserts. 3. Cumin provides a warm and nutty flavour to dishes and is a wonderful addition to curry and chilli powders, or to flavour Mexican or Middle Eastern dishes. Research shows that cumin improves glucose control or insulin activity, both of which can boost fat metabolism.4. Turmeric contains curcumin, a potent antioxidant with anti-inflammatory properties which may help ward off dementia and reduce cancer risk. Though traditionally used in curries, it can be used to add flavour and colour to any summer salad or vegetable dish .5. Rosemary contains unique antioxidants which help to reduce low-density lipoproteins (‘bad’ cholesterol). Fresh or dried, rosemary provides a delicious aroma and flavour

to vegetable dishes, as well as marinades. 6. Garlic contains a powerful antioxidant called allicin, which gives it its aroma and flavour. Research shows that allicin is useful for people with mildly elevated blood pressure and is also believed to aid digestion.7. Ginger Most frequently used to aid digestion, studies show that ginger’s anti-inflammatory qualities may relieve bloating and swelling. Although fresh ginger is best, ginger can be enjoyed in a powdered form, as well as in extracts in herbal teas.8. Basil is a rich source of minerals, including potassium and magnesium. Weight for weight, basil contains almost twice as much vitamin C as oranges. Add to sandwiches, use to garnish a homemade pizza or sprinkle it over fresh tomato and bocconcini for a Caprese salad. 9. Parsley Similar to basil, parsley contains almost twice as much vitamin C as oranges. It’s also a good source of vitamin A and folic acid. 10. Thyme Rich in antioxidants that protect cell membranes, thyme also has powerful anti-microbial properties that kill bacteria. Add thyme leaves to salad dressings or marinades, pasta sauces and roasted vegetables.

Get more nutrition into your meal

by stirring chopped parsley into pasta salads, cold bean

salads or adding as a garnish to hot dishes.


Vegetarian protein sources

Our bodies need two to three serves of protein each day. Protein is made up of amino acids, which are often referred to as the building blocks of our bodies, as they help build and repair our skin, eyes, heart, intestines, bones and, of course, our muscles. The body can produce a number of amino acids except for nine 'essential amino acids', which can only be supplied by diet. When eating a vegetarian diet, you obviously can’t get your daily protein from meat, but there are many other healthy sources that can satisfy all of your protein requirements.

Eggs• 5.6g protein/50g serve Eggs are nutrient powerhouses, containing at least 11 different vitamins and minerals, as well as being a source of omega-3 fatty acids and antioxidants.

Cheddar Cheese (reduced fat)• 10.3g protein/30g serve As well as being a rich source of calcium and low-GI carbohydrates, cheese is a good source of potassium, which is important for nerve impulse transmission and blood pressure control.

Tofu (firm)• 12g protein/100g serve Tofu, also known as bean curd, is made from soybeans. It’s an excellent source of calcium and is low in calories and saturated fat. Barbecue firm tofu and toss through a salad, whisk silken tofu into a cooked breakfast scramble, or use to make a chocolate mousse with unsweetened cocoa.

Legumes• 24g protein/100g serve Legumes are higher in protein than most other plant foods, with around twice the protein content of cereal grains. They also provide a range of essential nutrients, including low-GI carbs, fibre, minerals and vitamins.

Natural Plain Yoghurt (reduced fat)• 14g protein/200g serveAs well as being an excellent source of B vitamins, which help to release energy from food, and vitamin A, which is essential for healthy eyesight, natural yoghurt contains probiotics – friendly bacteria that we need to improve the balance of flora in the digestive system.


Quinoa• 8g protein/1 cup, cookedQuinoa is full of fibre, iron, magnesium and manganese. It is a great substitute for grains like rice or couscous and can be added to baking recipes, breakfast recipes, salads and stews.

Chia• 4g protein/30gChia seeds are the highest plant source of omega-3 fatty acids. They also contain a lot of fibre, iron, calcium, zinc and antioxidants, making them a super-healthy protein source.

Nuts• 6g protein/20 almondsAlmonds, pistachios, cashews and other nuts contain a great mix of omega-3 fatty acids, protein and fibre, which keeps you feeling fuller for longer. They're a wonderfully healthy and portable snack, and can be used to add crunch and flavour to almost any dish. Choose unsalted nuts to avoid excess sodium.

Getting your fill of protein on a

vegetarian diet isn't difficult if you aim to

include a little at every meal. Try sliding a poached egg onto a bowl of rice and veg;

toss a handful of chickpeas into a green

salad; snack on yoghurt spiked with

chia seeds and chopped nuts. Yum!


KICKSTART YOUR DAY WITH A HEALTHY VEGETARIAN BREAKFAST, LOADED WITH PROTEIN, VITAMINS AND MINERALS FROM FRESH INGREDIENTS. WHETHER YOU PREFER A SWEET START TO THE DAY OR SOMETHING SAVOURY, THESE RECIPES ARE 100 PER CENT DELICIOUS!

Breakfasts • Asparagus with poached eggs,

ricotta & parmesan• Avocado & tomato salsa• Baked apple with quinoa• Banana & berry breakfast bowl• Banana & choc-nut French toast• Beans & cheese quesadilla• Carrot & coriander pancakes• Cheesy rocket scramble• English muffin with kale, avocado & egg

• Haloumi & spinach frittata cups• Homemade barbecue baked beans• Mango & passionfruit breakfast bowl• Oats with vanilla cherry compote• Omelette with tomato, broccoli

& pine nuts• Pear, date & zucchini muffins• Quinoa coconut pudding• Quinoa with roasted tomato & egg• Sweet orange couscous with dried fruit• Toast with pumpkin & apple butter• Tropical chia oat pudding

BREAKFASTS


Asparagus with Poached Eggs, Ricotta & Parmesan■ PREP TIME: 5 MINS ■ COOKING TIME: 15 MINS

■ SERVES 1 ■ CALORIES PER SERVE: 308 (1289KJ)

Ingredients• 1/3 bunch fresh asparagus, trimmed• 1 tsp white vinegar • 1 free-range egg• 1 slice wholegrain bread• 2 tbsp reduced-fat ricotta cheese• 1 tbsp grated parmesan

Method1. Fill a saucepan three-quarters full with water and bring to the

boil over medium-high heat. Add asparagus and cook for 2 minutes or until bright green and tender crisp. Use tongs to transfer the asparagus to a plate. Cover to keep warm.

2. Add vinegar to the simmering water and reduce heat to medium-low. Crack the egg into a small bowl or teacup. Use a spoon to stir the water to make a whirlpool. Carefully pour the egg into the centre of the whirlpool. Cook for 3 minutes for a soft yolk or until cooked to your liking. Use a slotted spoon to transfer to a plate. Cover to keep warm. Repeat with remaining eggs if cooking more than 1 serve.

3. While egg is poaching, toast bread, then spread with ricotta. Arrange asparagus on toast, top with egg and sprinkle with parmesan to serve.


Avocado & Tomato Salsa■ PREP TIME: 5 MINS ■ SERVES 1 ■ CALORIES PER SERVE: 325 (1367KJ)

Ingredients • 1/2 avocado, diced • 1/2 tomato, chopped• 1 tbsp fresh parsley, finely chopped • 1/8 red onion, finely chopped• 1 tsp lemon juice • 2 slices wholegrain bread• salt• pepper

Method1. Gently combine avocado, tomato, lemon juice, parsley

and red onion.2. Toast the bread and top each slice with the avocado and

tomato salsa. Season with salt and pepper to serve.


Baked Apple With Quinoa■ PREP TIME: 5 MINS ■ COOKING TIME: 30 MINS


Ingredients • 1 apple • 1/2 tsp lemon juice • 2/3 cup water• 1/4 cup uncooked quinoa • 1 1/2 tbsp reduced-fat coconut milk• 1 tsp dried cranberries • 1 tbsp walnuts, chopped

Method1. Preheat oven to 180°C.2. Cut the apple in half and remove the core. Drizzle with lemon juice and

place in a baking dish. Pour in 2 tbsp of the water (per apple, if cooking more than one) and bake for 25-30 minutes until tender.

3. While apple cooks, place quinoa in a saucepan with remaining water. Bring to the boil, reduce heat, cover and simmer for 10 minutes. Remove from heat and keep covered for a further 10 minutes.

4. Spoon quinoa into a serving bowl. Top with baked apple, cranberries and walnuts. Drizzle with coconut milk and pan juices from apple.


Banana & Berry Breakfast Bowl■ PREP TIME: 5 MINS ■ SERVES 1 ■ CALORIES PER SERVE: 395 (1659KJ)

Ingredients • 1 frozen banana • 1/3 cup mixed berries (fresh or frozen) • 1/3 cup apple juice • 2 tbsp reduced-fat Greek natural yoghurt • 1 tbsp chia seeds • 1 1/2 tbsp walnuts, chopped

Method1. Place the banana, berries, juice and yoghurt in a blender

and pulse until smooth.2. Pour into a bowl and sprinkle with chia seeds and

chopped walnuts to serve.


Banana & Choc-Nut French Toast■ PREP TIME: 5 MINS ■ COOKING TIME: 6 MINS


Ingredients • 1 free-range egg• 1/4 tsp cinnamon• 1 1/2 tbsp reduced-fat milk • 2 slices wholegrain bread • olive oil spray• 1 tsp peanut butter • 5g dark chocolate (70%) • 1/2 banana, sliced

Method1. Whisk together egg, cinnamon and 1 tbsp of the milk in a

shallow bowl. Dip the bread into the egg mix, turning to coat.2. Spray a non-stick frying pan with oil and heat over medium-high.

Cook soaked bread for 2-3 minutes on each side until golden.3. While the bread is cooking, heat the chocolate in the

microwave until just melted, then add peanut butter and stir to combine. Slowly mix in remaining milk to create a smooth sauce.

4. Top French toast with banana and drizzle over choc-nut sauce.


Beans & Cheese Quesadilla■ PREP TIME: 5 MINS ■ COOKING TIME: 10 MINS


Ingredients • 1/2 cup tinned mixed beans, rinsed and drained• 1 tsp tomato paste • 1/2 tsp dried oregano • 1/4 tsp ground cumin• salt• pepper• 2 small corn tortillas• 1/2 cup baby spinach • 1/4 cup grated reduced-fat cheddar cheese• olive oil spray• 2 tbsp store-bought tomato salsa

Method1. Mash the beans with a fork. Mix in tomato paste, oregano and

cumin, and salt and pepper to taste.2. Spread the bean mix over one of the tortillas. Top with baby

spinach and sprinkle with cheese. Place second tortilla on top. 3. Heat a non-stick frying pan over medium heat and spray with oil.

Place the tortilla in the pan and cook for a couple of minutes until golden, then carefully flip to cook the other side.

4. When both sides are golden, remove from pan, slice into triangles and serve with salsa.


Carrot & Coriander Pancakes■ PREP TIME: 10 MINS ■ COOKING TIME: 10 MINS


Ingredients • 2 free-range eggs • 1/4 cup wholemeal self-raising flour• 3 carrots, peeled and coarsely grated• 1 tbsp fresh coriander • pepper• olive oil spray• 1/3 cup reduced-fat Greek natural yoghurt • 2 cups baby spinach • 1/2 tsp lemon juice

Method1. Whisk eggs and flour together until smooth. Stir in grated carrot and

coriander, and pepper to taste.2. Heat a frying pan over a medium heat and spray with oil. Scoop

¼ cup of batter into pan and cook for 4-5 minutes on each side until golden and cooked through. Mixture should make 6 pancakes.

3. While pancakes cook, season yoghurt with pepper. Toss spinach with lemon juice.

4. Serve pancakes with spinach and yoghurt.


Cheesy Rocket Scramble■ PREP TIME: 5 MINS ■ COOKING TIME: 5 MINS


Ingredients • 3 free-range eggs • 2 tbsp grated reduced-fat cheddar cheese • 1 cup rocket• salt• pepper• olive oil spray

Method1. Whisk together eggs, three-quarters of the cheese and three-

quarters of the rocket. Season with salt and pepper.2. Spray a frying pan with oil and heat over a medium-high heat.3. Add the egg mixture to the pan and cook, stirring regularly,

until the egg has set. 4. Place remaining rocket on a plate, top with eggs and sprinkle

with remaining cheese.


English Muffin With Kale, Avocado & Egg■ PREP TIME: 2 MINS ■ COOKING TIME: 5 MINS


Ingredients • 1 free-range egg• 1 wholemeal English muffin • olive oil spray• 1/2 cup kale leaves • salt• pepper• 1/2 tsp lemon juice • 1/4 avocado, sliced

Method1. Whisk egg in a small bowl (if making more than one serve,

prepare one egg at a time). Toast muffin.2. Spray a large frying pan with oil and place over a medium heat.3. Add kale to pan and cook for a few minutes until wilted and

tender; add a splash of water to the pan, if needed. Place wilted kale on one half of the muffin.

4. Wipe pan clean, then return to heat and spray with oil. Add whisked egg, tipping the pan to cover the base with egg. Cook for 30 seconds until just set. Fold egg in half then in thirds, slide on top of kale and season with salt and pepper.

5. Top with avocado, a squeeze of lemon juice and the remaining muffin half.


Haloumi & Spinach Frittata Cups■ PREP TIME: 10 MINS ■ COOKING TIME: 15 MINS


Ingredients • olive oil spray• 1 wholemeal Mountain Bread wrap • 2 slices haloumi, diced • 1/2 cup baby spinach • 2 free-range eggs • pepper

Method1. Preheat oven to 180°C. Spray 2 small ramekins (1 cup capacity)

with oil. Cut Mountain Bread wrap into quarters. Gently press two squares of Mountain Bread into each ramekin.

2. Divide spinach and diced haloumi between the ramekins. Whisk egg and pour over the top of each.

3. Bake for 15 minutes or until puffed and golden. Season with pepper to serve.


Homemade Barbecue Baked Beans■ PREP TIME: 10 MINS ■ COOKING TIME: 8 MINS


Ingredients • olive oil spray• 3/4 cup tinned cannellini beans, rinsed and drained• 1 tbsp barbecue sauce (no added sugar)• 1 tomato, diced• 1 tbsp water • 2 tbsp fresh coriander, chopped • 2 slices wholegrain bread

Method1. Lightly spray a non-stick frying pan with oil and heat over

a medium heat. Add beans, tomato, barbecue sauce and water to the pan. Stir to combine, then reduce heat to low and simmer for 5-10 minutes, ensuring the liquid doesn’t reduce too much – add some extra water if needed.

2. While the beans are cooking, toast the bread.3. Once beans are ready, stir through coriander, then

serve with the toast.


Mango & Passionfruit Breakfast Bowl■ PREP TIME: 5 MINS ■ SERVES 1 ■ CALORIES PER SERVE: 363 (1524KJ)

Ingredients • 1/2 cup reduced-fat milk of choice • 1/2 cheek mango • 1 banana • 1 passionfruit • 1/4 cup rolled oats • 1 tbsp chia seeds

Method1. Place the milk, mango, half the banana and half the passionfruit

pulp into a blender and pulse until smooth.2. Pour into a bowl and sprinkle with oats, chia seeds, slices of

the remaining banana and remaining passionfruit pulp to serve.


Oats With Vanilla Cherry Compote■ PREP TIME: 3 MINS ■ COOKING TIME: 10 MINS


Ingredients • 1 cup frozen cherries, pitted and chopped• 1/2 tsp vanilla extract • 1 1/2 tbsp fresh orange juice • 1/2 cup rolled oats • 1/2 cup reduced-fat milk • 1/2 cup water

Method1. Place cherries, vanilla and orange juice in a saucepan. Bring to

the boil, then reduce heat and simmer for 5-7 minutes, until slightly thickened.

2. In a separate saucepan, combine the oats, milk and water, and cook for 5 minutes until thick and creamy. Thin porridge with extra water, if desired.

3. Serve porridge with cherry compote on top.


Omelette With Tomato, Broccoli & Pine Nuts■ PREP TIME: 3 MINS ■ COOKING TIME: 5 MINS


Ingredients • 2 free-range eggs • salt• pepper• 2 tsp extra virgin olive oil • 1/2 tomato, finely diced • 3/4 cup finely chopped broccoli • 1 tsp pine nuts, toasted

Method1. Whisk the eggs and season with salt and pepper. (If serving

more than one person, make one omelette at a time.)2. Heat 1 tsp of the oil in a frying pan over a medium heat. Add

broccoli and a splash of water and cook for 1 minute until bright green and just tender. Transfer to a bowl and wipe pan.

3. Add remaining oil to the pan and heat over medium heat. Add eggs, pulling edges into the middle and letting the raw egg run to the outside of the pan.

4. When nearly cooked, top half the omelette with tomato and broccoli and fold the other half over. Cook for another minute, then slide onto a plate. Top with pine nuts to serve.


Pear, Date & Zucchini Muffins■ PREP TIME: 15 MINS ■ COOKING TIME: 22 MINS


Ingredients • olive oil spray• 3/4 cup grated pear • 1/4 cup grated zucchini • 1/4 cup pitted, dried dates, chopped• 1/3 cup honey • 1/4 cup coconut oil, melted • 1/2 tsp vanilla extract • 1 free-range egg • 1 tsp baking powder • 3/4 cup plain wholemeal flour

(or gluten-free alternative)• 1/2 cup chopped walnuts

Method1. Preheat oven to 180°C. Grease 6 cups of a muffin tin with

olive oil spray or line with paper cases.2. In a large bowl, combine dates, pear and zucchini. Add

honey, coconut oil, vanilla and egg and whisk to combine.3. Add the baking powder, flour and walnuts, and stir until

just combined.4. Divide the mixture between muffin cups and bake for 18-22

minutes, until a skewer inserted in a muffin comes out clean. Cooled muffins can be stored in an airtight container in the fridge for 2-3 days, or in the freezer – defrost or reheat in the microwave for a few seconds before serving.


Quinoa Coconut Pudding■ PREP TIME: 5 MINS ■ COOKING TIME: 20 MINS


Ingredients • 1/2 cup uncooked quinoa • 1/2 cup reduced-fat coconut milk • 1/2 cup reduced-fat milk (or dairy-free alternative)• 1 1/2 cups water • 1 tsp honey • 1/4 tsp cinnamon • 1/4 tsp vanilla extract • 1 tsp shredded coconut

Method1. Rinse and drain quinoa, then place in a saucepan with coconut

milk, milk and water. Bring to the boil, then reduce heat to low and simmer, partially covered, for 10 minutes or until most of the liquid has been absorbed. Remove pan from heat, cover completely and set aside for a further 10 minutes.

2. Stir through honey, cinnamon and vanilla. Add extra water for a creamier pudding, if desired.

3. Sprinkle with coconut to serve.


Quinoa With Roasted Tomato & Egg■ PREP TIME: 5 MINS ■ COOKING TIME: 25 MINS


Ingredients • 1/4 cup uncooked quinoa • 1 tbsp grated parmesan • 1/2 cup baby spinach • 3 cherry tomatoes, halved• 1/2 tsp extra virgin olive oil • olive oil spray• 1 free-range egg • 1/4 tsp dried oregano • pepper

Method1. Preheat oven to 200°C. Rinse and drain quinoa, then place

in a saucepan with half a cup of water. Bring to the boil, then reduce heat to low and cook for 10-15 minutes until water is absorbed.

2. Allow quinoa to cool slightly, then toss with parmesan and baby spinach and transfer to a serving plate.

3. Meanwhile, place the tomatoes in an oven-safe dish and drizzle with olive oil. Roast for 10 minutes or until starting to collapse.

4. While the tomatoes are roasting, spray a non-stick frying pan with oil. Crack egg into pan and cook to your liking.

5. Slide egg onto the quinoa, and serve tomatoes on the side. Sprinkle over oregano and season with black pepper.


Sweet Orange Couscous With Dried Fruit ■ PREP TIME: 5 MINS ■ COOKING TIME: 10 MINS


Ingredients • 1/3 cup orange juice • 1/4 cup uncooked couscous • 2 pitted, dried dates, diced • 1/2 tsp cinnamon • 1/4 cup reduced-fat Greek natural yoghurt • 1/2 tsp orange zest • 2 tsp LSA (linseed, sunflower & almond meal)

Method1. Place orange juice in a saucepan and heat until hot but not

boiling. Place couscous in a bowl, pour over hot orange juice and stir well. Cover and allow to stand for 2 minutes. Fluff with a fork, then re-cover and stand for a further 2 minutes. Fluff again with a fork then stir through dates and cinnamon.

2. Top with yoghurt, orange zest and LSA, to serve.


Toast with Pumpkin & Apple Butter■ PREP TIME: 5 MINS ■ COOKING TIME: 7 MINS


Ingredients• 1 apple, peeled, cored and chopped • 1/4 cup peeled and cubed pumpkin • 1 tsp coconut sugar • 1/2 cup boiling water • 1/2 tsp cinnamon • 2 slices wholegrain bread • 1 tbsp chopped walnuts

Method1. Place apple and pumpkin in a microwave-safe dish. Dissolve

sugar in boiling water and pour over apple and pumpkin. Microwave on high for 5 minutes or until apples and pumpkin are soft – add a little more water if needed.

2. Remove from the microwave and mash, for a lumpy texture, or for a smoother texture, puree in a food processor or with a stick blender. Mix through the cinnamon and return to the microwave for 2 minutes or until thickened.

3. Toast the bread. Spread the apple and pumpkin butter over the top and sprinkle over chopped walnuts to serve. The apple and pumpkin butter can be stored in an airtight container in the fridge for up to 3 days.

Note: If you don’t have a microwave, you can place the apple, pumpkin, coconut sugar and water in a saucepan and simmer on the stove for 10 minutes until soft. Puree, then return to saucepan, stir through cinnamon and simmer for another 10-15 minutes, partially covered, to reduce and thicken.


Tropical Chia Oat Pudding■ PREP TIME: 40 MINS ■ SERVES 1 ■ CALORIES PER SERVE: 340 (1422KJ)

Ingredients • 1/4 cup reduced-fat coconut milk • 1/4 cup chopped pineapple (fresh or tinned)• 1/4 cup rolled oats • 1/4 cup water • 2 tbsp chia seeds • 1/2 mango• 1/2 passionfruit

Method1. In a food processor, puree coconut milk, pineapple, oats

and water. Pour mixture into a bowl and add chia seeds. Stir continuously for a few minutes to prevent chia seeds clumping.

2. Cover and place in the refrigerator for 30 minutes or until liquid has absorbed and pudding has thickened. (For a thinner consistency, add a little more water.)

3. Top with slices of fresh mango and passionfruit pulp to serve.


SOUPS ARE A GREAT TOOL FOR MAINTAINING A BALANCED VEGETARIAN DIET, AS YOU CAN COMBINE LOADS OF FRESH VEGETABLES WITH LEGUMES AND GRAINS TO MAKE A BOWLFUL OF HEALTHY NUTRIENTS. MAKE A LARGE POT AND FREEZE LEFTOVERS FOR A HEART-WARMING, NOURISHING MEAL IN A FLASH.

Soups • Cream of mushroom soup • Curried cauliflower soup with cheesy rolls • Potato & leek soup with chickpea croutons • Quick & easy veggie lentil soup • Red lentil soup• Roasted tomato & chickpea soup• Sweet potato, carrot & coconut curry soup

SOUPS


Cream of Mushroom Soup■ PREP TIME: 5 MINS ■ COOKING TIME: 35 MINS


Ingredients • 2 tsp butter• 3 cups sliced mushrooms • 1/2 leek, finely sliced• 1/4 brown onion, finely diced• 2 cups reduced-salt liquid vegetable stock • 2 tsp wholegrain mustard • 1/4 cup reduced-fat Greek natural yoghurt • 1 slice wholegrain bread

Method1. Melt butter in a saucepan over a medium-high heat. Sauté

mushrooms, leek and onion for 5 minutes, stirring continuously.2. Add vegetable stock and mustard and simmer for 30 minutes.3. Stir through yoghurt. Use a stick blender to process until soup

is smooth. Alternatively, allow to cool slightly before blitzing in a blender or food processor, then reheat to serve.

4. Toast bread and serve with soup.


Curried Cauliflower Soup With Cheesy Rolls■ PREP TIME: 10 MINS ■ COOKING TIME: 15 MINS


Ingredients • 1/2 tsp extra virgin olive oil • 1/4 brown onion, diced• 1/2 garlic clove, crushed• 1/2 tsp curry powder• 1 potato, peeled and chopped• 3/4 cup chopped cauliflower • 1 cup reduced-salt liquid vegetable stock• 1/2 cup water • salt• pepper• 1 wholegrain bread roll • 2 tbsp grated reduced-fat cheddar cheese • 1/4 tsp dried thyme leaves

Method1. Heat oil in a saucepan, add onion and garlic, and sauté for

2 minutes until starting to soften. Add curry powder and cook for a further minute to toast spices.

2. Add potato, cauliflower, stock and water to the pan. Bring to the boil, then reduce heat and simmer for 15 minutes until potato is soft.

3. Puree with a stick blender. Season with salt and pepper to taste.4. Heat oven grill to high. Slice bread roll in half and top each half

with grated cheese. Place under grill for a few minutes until cheese is melted and golden.

5. Sprinkle soup with thyme and serve with cheesy roll.


Potato & Leek Soup With Chickpea Croutons■ PREP TIME: 10 MINS ■ COOKING TIME: 40 MINS


Ingredients • 2 tsp extra virgin olive oil • 1/4 leek, thinly sliced• 1/2 garlic clove, crushed• 1 potato, peeled and chopped• 1/2 cup water• 1/2 cup reduced-salt liquid vegetable stock • 1/4 cup tinned chickpeas, rinsed and drained• 1/4 tsp ground cumin• 1/4 tsp ground coriander• 2 tbsp fresh parsley, finely chopped• 1 tbsp reduced-fat Greek natural yoghurt• 1 slice wholegrain or gluten-free bread, toasted

Method1. Preheat oven to 200°C. 2. In a large saucepan, heat half of the oil and sauté leek and garlic for

5 minutes. Add potato, water and stock, bring to the boil, then reduce heat and simmer for 15-20 minutes or until the potatoes are very soft.

3. While the soup is cooking, combine chickpeas with the remaining oil, cumin and coriander and place on a baking tray. Bake for 15-20 minutes or until the chickpeas are crisp.

4. Blend soup with a stick blender, or use a potato masher for a chunkier style. Thin with water, if necessary.

5. Place the soup in a bowl and top with yoghurt, parsley and chickpea croutons. Serve with toast.


Quick & Easy Veggie Lentil Soup■ PREP TIME: 10 MINS ■ COOKING TIME: 20 MINS


Ingredients • 1 tsp extra virgin olive oil • 1 carrot, diced • 1/2 cup tinned brown lentils, rinsed and drained • 1 tomato, chopped • 1 tsp tomato paste • 1/4 tsp ground cumin • 1 cup reduced-salt liquid vegetable stock • salt• pepper• 1 tbsp grated parmesan • 1 wholemeal tortilla

Method1. Heat olive oil in a saucepan over a medium-high heat. Add

carrot and sauté for 1-2 minutes. Add lentils, tomato, tomato paste, cumin and vegetable stock.

2. Bring the soup to the boil, then reduce heat and simmer for 10 minutes. Season with salt and pepper to taste.

3. Heat oven grill. Sprinkle grated parmesan over tortilla and place under grill for 2-3 minutes until cheese is golden and tortilla is toasted. Cut into wedges and serve with soup.


Red Lentil Soup■ PREP TIME: 10 MINS ■ COOKING TIME: 25 MINS


Ingredients• 1/4 brown onion, diced • 1/2 celery stick, diced • 1/2 carrot, diced • 1/4 cup dried red lentils • 1 1/2 cups reduced-salt liquid vegetable stock • 1 garlic clove, crushed• 1/2 tsp curry powder • salt• pepper• 1 tsp lemon juice • 1 tsp chopped fresh parsley• dried chilli flakes

Method1. Place vegetables, lentils, stock, curry powder and garlic in

a saucepan. Bring to the boil, then reduce to a simmer and cook for 25 minutes, or until the vegetables and lentils are soft.

2. Blend with a stick blender until smooth. Season with salt and pepper to taste.

3. To serve, add lemon juice and sprinkle over chopped parsley and a pinch of chilli flakes.


Roasted Tomato & Chickpea Soup■ PREP TIME: 10 MINS ■ COOKING TIME: 30 MINS


Ingredients • 3 tomatoes, halved• olive oil spray• 1/2 tsp dried Italian herbs • 1/8 brown onion, diced• 1/2 garlic clove, crushed• 1/4 cup tinned chickpeas, rinsed and drained• 1 tsp tomato paste • 1/2 cup reduced-salt liquid vegetable stock • 1 slice wholegrain bread• 1 tbsp grated parmesan

Method1. Preheat oven to 200°C.2. Place halved tomatoes on a lined baking tray. Spray lightly with

oil and sprinkle with dried herbs. Bake for 20 minutes or until tomatoes are soft.

3. Lightly spray a saucepan with olive oil and heat over a medium heat. Sauté onion and garlic until soft. Add chickpeas and cook for 1 minute.

4. Chop roasted tomatoes into chunks and add to the saucepan. Add tomato paste and stock, and simmer for 10 minutes until soup has thickened slightly. Serve as a chunky soup or use a stick blender to puree until smooth, if preferred.

5. Toast bread. Sprinkle soup with parmesan and serve with toast.


Sweet Potato, Carrot & Coconut Curry Soup■ PREP TIME: 5 MINS ■ COOKING TIME: 20 MINS


Ingredients • 1/2 tsp extra virgin olive oil • 1/4 brown onion, chopped • 1/2 tsp curry powder • 1 1/2 cups water • 2 carrots, peeled and chopped• 1 sweet potato, peeled and chopped • 100ml reduced-fat coconut milk

Method1. Heat oil in a saucepan. Add onion and sauté for 2 minutes

or until soft. Add curry powder, sauté for a further 30 seconds, until fragrant.

2. Add water, carrot and sweet potato. Simmer over a low heat for 15 minutes or until vegetables are soft.

3. Add coconut milk. Puree soup with a stick blender or in a food processor.

4. Reheat gently, then serve.


ELEVATE THE SALAD FROM HUMBLE SIDE DISH TO MAIN ATTRACTION BY BOOSTING A FRESH MIX OF FRUIT AND VEG WITH WHOLE GRAINS, NUTS, LEGUMES, AND EGGS OR DAIRY FOR AN EXTRA HIT OF PROTEIN.

Salads • Basil pesto potato salad• Boiled egg, green bean & sesame

seed salad• Chopped Greek pita salad• Grapefruit, butter bean & almond salad• Haloumi, cucumber & strawberry salad• Honey-roasted beetroot & feta salad• Lightly fried tofu with Thai-style dressing

• Pesto & roast vegetable salad• Quinoa & feta salad• Roasted pumpkin salad with seeds

& beans• Sweet potato salad • Tomato & bocconcini salad• Tofu salad with homemade satay sauce• Veggie pasta salad• Warm pasta salad with broccoli & walnuts• Watermelon & feta salad

SALADS


Basil Pesto Potato Salad■ PREP TIME: 10 MINS ■ COOKING TIME: 10 MINS


Ingredients • 1 potato • 1/3 bunch basil, leaves picked• 1 tsp extra virgin olive oil • 1 tsp lemon juice • salt• pepper• 1 cup rocket • 1/2 tomato, chopped • 1 tbsp pine nuts

Method1. Scrub (or peel) potato and cut into bite-sized pieces.

Steam until tender, then allow to cool slightly.2. To make pesto, place basil, olive oil and lemon juice in

a blender and pulse to a rough puree. Season with salt and pepper to taste.

3. Combine tomato and rocket in a serving bowl. Combine cooked potato with pine nuts and half of the pesto and mix well. Serve potato on top of rocket and tomato salad.

Note: Store remaining pesto in a glass jar in the fridge, or freeze in an ice-cube tray. Leftover pesto is delicious with pasta or stirred through scrambled eggs.


Boiled Egg, Green Bean & Sesame Seed Salad■ PREP TIME: 10 MINS ■ COOKING TIME: 12 MINS


Ingredients • 1 tbsp reduced-fat Greek natural yoghurt • 1 tsp lemon juice • 1 tsp wholegrain mustard • 1 tsp extra virgin olive oil • 1 tbsp black or white sesame seeds • 2 free-range eggs • 1/2 cup green beans, trimmed• 1/2 Lebanese cucumber, sliced • 1 cup rocket

Method1. To make dressing, whisk together mustard, yoghurt, oil

and lemon juice.2. Toast sesame seeds in a dry frying pan for 1-2 minutes,

then set aside.3. Hard-boil eggs to your liking, then peel and slice. Steam

the green beans until just tender.4. Combine cucumber, rocket, eggs and green beans in a bowl.

Drizzle over dressing and sprinkle with sesame seeds to serve.


Chopped Greek Pita Salad■ PREP TIME: 5 MINS ■ SERVES 1 ■ CALORIES PER SERVE: 176 (739KJ)

Ingredients • 1 tsp extra virgin olive oil • 1/4 tsp dried oregano • 1 tsp white wine vinegar • 2 cups mixed lettuce leaves• 1/2 tomato, chopped• 2 tbsp reduced-fat feta, crumbled• 1/2 Lebanese cucumber, sliced• 1 small wholemeal pita bread

Method1. To make dressing, whisk together olive oil, vinegar and oregano.2. Place lettuce, tomato, cucumber and feta in a bowl. Drizzle

over the dressing and toss to combine.3. Cut the pita bread into triangles and serve with salad.


Grapefruit, Butter Bean & Almond Salad■ PREP TIME: 5 MINS ■ COOKING TIME: 15 MINS


Ingredients • 1 1/2 tbsp brown rice (uncooked) • 1/2 grapefruit • 3 tsp fresh grapefruit juice• 1/8 tsp dried chilli flakes• 1/2 tsp extra virgin olive oil • 1 1/2 cups baby spinach • 1 tbsp mint leaves, chopped• 1 tbsp coriander leaves, chopped• 1/8 red onion, thinly sliced• 200g tinned butter beans, rinsed and drained• 2 tbsp almonds, chopped

Method1. Cook rice as per packet directions.2. Segment the grapefruit, making sure to remove all of the bitter

white pith. Set aside. 3. To make dressing, whisk the grapefruit juice with chilli flakes and

olive oil.4. Combine baby spinach, mint, coriander, onion, butter beans

and cooked rice in a salad bowl. Drizzle with dressing and garnish with almonds and grapefruit segments.


Haloumi, Cucumber & Strawberry Salad■ PREP TIME: 10 MINS ■ COOKING TIME: 6 MINS


Ingredients• 3 slices haloumi • olive oil spray• 1/4 Lebanese cucumber, diced • 1 cup mixed lettuce leaves • 1 tsp pumpkin seeds (pepitas), roasted • 6 strawberries, sliced • 1 tsp balsamic vinegar• 1 wholemeal Mountain Bread wrap

Method1. Spray a non-stick frying pan with oil and heat over medium-high.

Cook haloumi for a few minutes on each side until golden.2. Combine cucumber, lettuce, pumpkin seeds and strawberries.

Top with cooked haloumi and drizzle with balsamic vinegar. Cut Mountain Bread wrap into strips and serve with salad.

Note: For added crunch, dry fry Mountain Bread wrap or bake in a hot oven until crispy, then cut into pieces and scatter over salad.


Honey-Roasted Beetroot & Feta Salad■ PREP TIME: 15 MINS ■ COOKING TIME: 25 MINS


Ingredients • 3 small fresh beetroot, peeled and cubed• olive oil spray• 1/2 tsp honey• 2 tsp balsamic vinegar • 2 tsp pine nuts • 1 cup mixed lettuce leaves • 1/2 Lebanese cucumber, chopped• 2 tbsp fresh parsley, chopped• 1/8 red onion, finely sliced• 1 tbsp reduced-fat feta

Method1. Preheat oven to 200°C. Line a tray with baking paper.2. Arrange chopped beetroot on the tray, spray with oil and

toss with honey and half the balsamic vinegar. Roast for 20-25 minutes until just tender.

3. Add pine nuts to the tray for the final 3 minutes of cooking to lightly toast. Remove beetroot and pine nuts from oven and set aside to cool.

4. Combine cucumber, lettuce, parsley and onion in a serving bowl. Top with beetroot, pine nuts, crumbled feta and remaining balsamic vinegar to serve.


Lightly Fried Tofu with Thai-Style Dressing■ PREP TIME: 10 MINS ■ COOKING TIME: 5 MINS


Ingredients • 1 spring onion, finely sliced • 1/2 small red chilli, finely sliced • 1/2 cup snow pea sprouts • 3 tsp mint leaves, chopped • 2 tsp fresh coriander leaves • olive oil spray• 100g firm tofu, cubed• 1 tsp Natvia• 1 tbsp lime juice • 1 tsp oyster sauce

Method1. Place spring onion, chilli, sprouts, mint leaves and coriander

leaves in a serving bowl and toss to combine.2. Heat a non-stick frying pan over a medium-high heat and spray

with oil. Cook tofu, turning, until slightly golden on all sides.3. To make dressing, place Natvia, lime juice and oyster sauce

in a jar. Screw on the lid and shake well.4. Place cooked tofu on top of the salad and drizzle over

dressing to serve.


Pesto & Roast Vegetable Salad■ PREP TIME: 5 MINS ■ COOKING TIME: 25 MINS


Ingredients• 1/4 cup pumpkin • 1/2 zucchini • 1/4 red capsicum • olive oil spray• salt• pepper• 1 cup rocket • 1 1/2 tbsp reduced-fat feta • 1 tbsp basil pesto (store-bought or homemade) • 1 tsp lemon juice

Method1. Preheat oven to 180°C.2. Cut pumpkin, zucchini and capsicum into 2cm pieces.

Place on a baking tray, spray with oil and season with salt and pepper, then toss to combine. Roast for 20-30 minutes until golden and tender.

3. Allow roasted vegetables to cool slightly, then place in a serving bowl with rocket and feta. Toss to combine.

4. To make dressing, mix pesto with lemon juice and 1 tsp of water. Drizzle over salad to serve.


Quinoa & Feta Salad■ PREP TIME: 20 MINS ■ COOKING TIME: 10 MINS


Ingredients • 1/4 cup uncooked quinoa • 1/2 cup water • 1/2 apple, finely sliced • 1/4 red onion, finely sliced• 1/2 carrot, finely sliced • 1 tbsp fresh parsley, chopped• 1 cup mixed lettuce leaves• 1/2 tbsp lemon juice • 2 tbsp reduced-fat feta • pepper

Method1. Rinse the quinoa well. Place in a saucepan with the water and

simmer with the lid on for 10 minutes or until all of the liquid has been absorbed. Take pot off the heat, keep the lid on and allow to rest for 10 minutes.

2. Combine apple, onion, carrot, parsley and lettuce leaves. 3. Add cooked quinoa and lemon juice to the salad and toss to

combine. Crumble over feta and season with pepper to serve.


Roasted Pumpkin Salad With Seeds & Beans■ PREP TIME: 10 MINS ■ COOKING TIME: 30 MINS


Ingredients • 3/4 cup chopped pumpkin • 1 tsp extra virgin olive oil • 1 tsp balsamic vinegar • 1/2 cup tinned mixed beans, rinsed and drained • 1 tbsp pumpkin seeds (pepitas)• 1 tbsp sesame seeds • 1 cup mixed lettuce leaves • 1 tsp lemon juice • salt• pepper

Method1. Preheat oven to 200°C. 2. Place pumpkin in a bowl with olive oil and balsamic vinegar

and toss to combine. Transfer to a lined baking tray and roast for 20 minutes until tender.

3. Combine mixed beans with roasted pumpkin and any pan juices and set aside to cool slightly.

4. While pumpkin cools, place the pepitas and sesame seeds in the oven for 5 minutes to toast slightly.

5. Place lettuce leaves in a serving bowl. Top with pumpkin, beans and seeds. Dress with lemon juice, salt and pepper to serve.


Sweet Potato Salad■ PREP TIME: 10 MINS ■ COOKING TIME: 20 MINS


Ingredients • 1 tomato, quartered• 2/3 sweet potato, peeled

and sliced into strips• olive oil spray• 1 tbsp pine nuts • 1 1/3 cups baby spinach • 1/2 avocado, diced • 1 tsp honey• 1 tsp red wine vinegar

Method1. Preheat oven to 200°C.2. Place the tomato and sweet potato on a lined baking tray

and spray with oil. Roast for 15 minutes.3. Meanwhile, dry fry pine nuts in a small non-stick frying pan until

toasted, tossing regularly and taking care not to burn them.4. On a serving plate, arrange spinach and avocado. Top with

roasted sweet potato, tomato and pine nuts. Drizzle over honey and vinegar to serve.


Tomato & Bocconcini Salad■ PREP TIME: 5 MINS ■ COOKING TIME: 3 MINS


Ingredients • 1 tbsp pine nuts • 60g baby bocconcini• 1 cup mixed lettuce leaves • 1 tomato, chopped • 1 tsp red wine vinegar • 2 tsp extra virgin olive oil • salt• pepper

Method1. In a non-stick frying pan over medium-high heat, dry fry pine

nuts until toasted and golden, tossing regularly and taking care not to burn them.

2. Tear or slice the bocconcini and combine with tomato and lettuce in a serving bowl. Scatter pine nuts over the salad and drizzle with the vinegar and extra virgin olive oil. Season with salt and pepper to serve.


Tofu Salad With Homemade Satay Sauce■ PREP TIME: 10 MINS ■ COOKING TIME: 15 MINS


Ingredients

Method1. To make satay sauce, heat peanut oil in a small pan over a medium-high heat.

Add onion and sauté until translucent. Add peanut butter, soy sauce, lemon juice, honey and coconut milk and stir until well combined. Add a little water, one teaspoon at a time, to create a pourable sauce, then remove from heat.

2. Combine cabbage, carrot and cucumber in a serving bowl.3. Heat a non-stick frying pan over a medium-high heat, spray lightly with oil, then

add the tofu slices and cook on both sides until golden. Add most of the satay sauce to the pan and stir through until heated.

4. Place satay tofu on top of the salad. Drizzle over the remaining satay sauce. Top with spring onions and crunchy noodles just before serving, so noodles do not go soggy. Serve with a lime wedge.

• 1/2 tsp peanut oil• 1/4 brown onion, finely diced• 2 tbsp peanut butter • 1 tsp reduced-salt soy sauce• 1 tsp lemon juice • 1/2 tsp honey • 1 tbsp reduced-fat coconut milk • 1 cup red cabbage, shredded

• 1/2 carrot, finely sliced• 1/3 Lebanese cucumber,

finely sliced• olive oil spray• 80g firm tofu, thinly sliced• 1/2 spring onion, finely sliced • 25g crunchy noodles• 1 lime wedge, to serve


Veggie Pasta Salad■ PREP TIME: 5 MINS ■ PREP TIME: 10 MINS


Ingredients • 1/2 cup wholemeal pasta (any shape)• 1/2 cup frozen peas • olive oil spray• 1/2 zucchini, diced• 200g tinned artichokes, drained and sliced• 2 tsp basil pesto (store-bought or homemade)• 1 tsp lemon juice • salt• pepper

Method1. Cook the pasta according to packet directions. Add frozen

peas to the water for the last 1-2 minutes of cooking. Drain.2. Spray a non-stick frying pan with oil and heat over medium-high

heat. Add zucchini and stir-fry for 3-5 minutes, until just tender.3. Combine cooked pasta, peas and zucchini with artichokes,

pesto and lemon juice. Season with salt and pepper to serve.


Warm Pasta Salad With Broccoli & Walnuts■ PREP TIME: 3 MINS ■ COOKING TIME: 15 MINS


Ingredients• 3/4 cup wholemeal pasta (any shape) • 1/2 cup broccoli florets• 1 tbsp walnuts, chopped• 1 tbsp reduced-fat ricotta cheese • salt• pepper• 1 tsp extra virgin olive oil • 2 tsp lemon juice

Method1. Cook pasta according to packet directions. Add broccoli florets

to the water for the last 2-3 minutes of cooking. Drain.2. While pasta and broccoli are still warm, stir through the ricotta

and chopped walnuts. Season with salt and pepper and dress with olive oil and lemon juice to serve.


Watermelon & Feta Salad■ PREP TIME: 15 MINS ■ SERVES 1 ■ CALORIES PER SERVE: 217 (910KJ)

Ingredients • 150g watermelon, cubed• 1 tbsp walnuts, chopped• 1/4 tsp extra virgin olive oil • 1/2 tsp lemon juice • pepper• 2 tbsp reduced-fat feta• 1 tbsp mint leaves, chopped• 1 cup mixed lettuce leaves

Method1. Heat a frying pan over a medium-high heat and dry fry walnuts

for 4-5 minutes until golden and toasted. Set aside to cool.2. To make dressing, whisk together oil and lemon juice. Season

with pepper to taste.3. Place lettuce leaves and mint in a serving bowl. Top with

watermelon, walnuts and crumbled feta. Drizzle over dressing and serve immediately.


THESE VEGGIE-PACKED MEALS MAKE THE PERFECT LIGHT YET SATISFYING LUNCH, WHETHER YOU'RE EATING AT HOME OR AFTER SOMETHING PORTABLE TO TAKE INTO WORK. MAKE BATCHES OF FRITTERS OR A LARGE FRITTATA AND REFRIGERATE LEFTOVERS TO BE REHEATED FOR ANOTHER MEAL.

Fritters, Frittatas & Wraps• Asparagus frittata & roast tomato salad• Beetroot, apple & couscous wrap• Chickpea fritters with avocado salsa • Corn fritters with tomato salsa• Easy zucchini fritters with couscous salad• Egg, celery & walnut wrap• Mediterranean frittata• Mexican bean wrap• Pea & mint fritters with rocket

& pear salad• Potato cakes with mediterranean salad• Salad & egg wholemeal wrap• Spring frittata with salad• Tasty veggie fritters• Tomato, tahini & olive wrap• Veggie burgers

FRITTERS, FRITTATAS & WRAPS


Asparagus Frittata & Roast Tomato Salad■ PREP TIME: 5 MINS ■ COOKING TIME: 45 MINS


Ingredients

Method1. Cook quinoa according to packet directions and set aside. 2. Preheat oven to 180°C. Line a baking tray with paper. Spray a small baking

dish with oil.3. Whisk together eggs, cooked quinoa, dried herbs and zest. Fold through

ricotta, asparagus and zucchini, and pour into prepared baking dish. Bake for 30 minutes, until set and golden.

4. While frittata bakes, arrange tomato, capsicum and onion on the lined tray and spray lightly with oil. Bake for 10 minutes, until tender and just starting to turn golden on the edges. Set aside to cool.

5. Place spinach on a serving plate, top with roasted vegetables, fresh basil and balsamic vinegar. Serve with frittata.

• 1 tbsp uncooked quinoa • olive oil spray• 2 free-range eggs• 1/2 tsp dried Italian herbs • 1/2 tsp lemon zest • 1 tbsp reduced-fat ricotta cheese • 1/4 bunch asparagus, trimmed

and chopped

• 1/2 zucchini, grated • 1 tomato, chopped• 1/4 red capsicum, chopped• 1/8 red onion, thickly sliced • 1 cup baby spinach • 1 tbsp fresh basil leaves, torn• 1/2 tsp balsamic vinegar


Beetroot, Apple & Couscous Wrap■ PREP TIME: 8 MINS ■ SERVES 1 ■ CALORIES PER SERVE: 255 (1071KJ)

Ingredients • 2 tbsp uncooked couscous • 2 tbsp boiling water• 1/2 apple • 2 tsp lemon juice • 1 fresh beetroot, peeled and grated• 2 tbsp reduced-fat Greek natural yoghurt • 1 wholemeal Mountain Bread wrap • 1 cup cos lettuce, chopped

Method1. In a small bowl, combine couscous and boiling water. Cover

with a lid or cling wrap and set aside to let the water absorb.2. Grate apple and combine with lemon juice. 3. Once water has been absorbed by the couscous, fluff with

a fork. Add grated beetroot and yoghurt and toss to combine.4. Lay out wrap and top with lettuce and beetroot/couscous

mixture. Top with apple. Roll up and serve.


Chickpea Fritters With Avocado Salsa■ PREP TIME: 10 MINS ■ COOKING TIME: 30 MINS


Ingredients • 1 tbsp fresh parsley • 60g tinned chickpeas, rinsed and drained• 1/4 zucchini, coarsely grated • 1 free-range egg• 1/4 tsp curry powder • 2 tbsp wholemeal breadcrumbs• olive oil spray• 1/4 avocado • 1/2 tomato• 1/8 red onion• 1/2 tsp extra virgin olive oil • 1/2 tsp balsamic vinegar • 1/2 cup rocket

Method1. Place parsley in a food processor and pulse until chopped.

Add chickpeas and pulse again to create a coarse paste. Add zucchini, egg, breadcrumbs and curry powder and pulse until just combined.

2. Heat a non-stick frying pan over a medium heat and spray with oil. Spoon mixture into pan to make 2 fritters. Cook for 3 minutes on each side, or until golden and cooked through.

3. To make salsa, dice avocado, tomato and onion. Add oil and vinegar and stir gently to combine.

4. Serve fritters on a bed of rocket and top with salsa to serve.


Corn Fritters With Tomato Salsa■ PREP TIME: 10 MINS ■ COOKING TIME: 5 MINS


Ingredients • 1 free-range egg• 2 tsp reduced-fat milk • 1/3 cup corn kernels (fresh or tinned) • 2 tbsp wholemeal self-raising flour • 1 tsp extra virgin olive oil • 1/2 tomato, chopped• 1/8 red onion, finely diced• 1 tsp balsamic vinegar• 1 cup rocket

Method1. Separate egg yolk and white. Combine the yolk with the

milk, then add the corn and flour to make a thick batter.2. Beat the egg white until soft peaks form, then fold gently

through the corn batter.3. Heat oil in a non-stick frying pan over a medium-high heat.

Place heaped tablespoons of the batter into the pan and cook for 2-3 minutes on each side, until golden.

4. Meanwhile, combine tomato, onion and balsamic vinegar.5. Serve the fritters on a bed of rocket with the tomato salsa.


Easy Zucchini Fritters With Couscous Salad■ PREP TIME: 10 MINS ■ COOKING TIME: 10 MINS


Ingredients ]• 1/2 zucchini• 1/3 cup corn kernels (fresh or tinned)• 2 tbsp plain wholemeal flour • 1 free-range egg, lightly beaten• 1 tbsp uncooked couscous • 1 tbsp boiling water• 1 tsp extra virgin olive oil • 1/2 cup fresh parsley, chopped• 1/3 tomato, diced• 1/4 Lebanese cucumber, diced• 1 tbsp reduced-fat Greek natural yoghurt • 1 lemon wedge

Method1. Grate the zucchini into the centre of a clean tea towel and twist tea towel

over sink to remove excess water. Place zucchini in a bowl with the corn, flour and egg and mix until well combined.

2. Place couscous and boiling water in a small bowl. Cover with cling wrap and set aside to allow the water to absorb. When ready, fluff couscous with a fork.

3. Heat oil in a non-stick frying pan. Add tablespoons of batter to the hot pan – you should get 2-3 small fritters per serve. Cook for 2-3 minutes on each side, until cooked through.

4. Meanwhile, combine tomatoes, parsley, cucumber and cooked couscous.5. Serve the fritters with the salad, a dollop of yoghurt and a wedge of lemon.


Egg, Celery & Walnut Wrap■ PREP TIME: 5 MINS ■ SERVES 1 ■ CALORIES PER SERVE: 266 (1119KJ)

Ingredients • 1 free-range egg• 1 tbsp reduced-fat Greek natural yoghurt • 1 tsp extra virgin olive oil • 1 stalk celery, finely diced• 1 tbsp walnuts, chopped• 1/4 tsp dill (fresh or dried) • salt• pepper• 1 wholemeal Mountain Bread wrap • 1/2 cup mixed lettuce leaves

Method1. Hard-boil the egg, allow to cool then peel. Mash the egg

with yoghurt and olive oil. Add celery, walnuts, dill, and salt and pepper to taste

2. Spread egg mix over the wrap, top with lettuce leaves then roll up and serve.


Mediterranean Frittata■ PREP TIME: 10 MINS ■ COOKING TIME: 18 MINS


Ingredients• olive oil spray• 2 free-range eggs • 1 tbsp reduced-fat milk • 1 tbsp fresh parsley, chopped• 1 sun-dried tomato, drained and chopped• 1/4 red capsicum, cut into thin strips • 1/2 zucchini, grated • 1 cup baby spinach, chopped • 1 tbsp reduced-fat ricotta cheese

Method1. Preheat oven to 180°C. Lightly grease a ramekin or a small

non-stick ovenproof frying pan with oil. (If making more than one serve, use one dish per person.)

2. Beat the eggs, milk and parsley together until well combined.3. Stir the sun-dried tomato, capsicum, spinach, zucchini and

ricotta into the egg mixture.4. Pour mixture into the prepared frying pan or ramekin, place

in oven and cook for 15-20 minutes or until firm.5. Flip frittata out of frying pan onto a plate to serve, or serve

in the ramekin.


Mexican Bean Wrap■ PREP TIME: 10 MINS ■ COOKING TIME: 5 MINS


Ingredients • olive oil spray• 1/4 red onion, diced • 2/3 cup tinned red kidney beans, rinsed and drained• 1/2 tomato, chopped• 2 tbsp corn kernels (fresh or tinned)• 1/4 tsp ground cumin • 1 tsp tomato paste• 1/4 avocado• 1 tbsp reduced-fat Greek natural yoghurt • 1 tsp lemon juice • 1 wholemeal Mountain Bread wrap • 1/2 cup mixed lettuce leaves

Method1. Heat a non-stick frying pan over a medium-high heat and spray

with oil. Add onion and sauté until translucent. Add kidney beans, tomato, corn kernels, cumin and tomato paste. Cook, stirring, for 1-2 minutes until heated through and combined.

2. Mash the avocado and combine with the yoghurt and lemon juice. Spread over the wrap.

3. Add lettuce to the wrap, then spoon over the bean mixture. Roll up wrap, then serve.


Pea & Mint Fritters With Rocket & Pear Salad■ PREP TIME: 15 MINS ■ COOKING TIME: 10 MINS


Ingredients• 1 free-range egg• 1/4 cup frozen peas• 1 tsp plain wholemeal flour • pinch baking powder• 1 tbsp mint leaves, finely chopped• salt• pepper• 1 tsp extra virgin olive oil • 1/2 cup rocket • 1 tbsp grated parmesan • 1/4 pear, sliced• 1/8 red onion, sliced• 1 tsp apple cider vinegar

Method1. Whisk the egg and combine with peas, flour, baking powder

and mint. Season with salt and pepper.2. Heat oil in a non-stick frying pan over a medium heat. Add

tablespoons of batter to the hot pan (approximately 5 fritters per serve). Cook for 2 minutes on each side or until golden.

3. To make salad, combine rocket, parmesan, pear, onion and vinegar. Serve salad with fritters on top.


Potato Cakes With Mediterranean Salad■ PREP TIME: 10 MINS ■ COOKING TIME: 6 MINS


Ingredients • 3 tbsp wholemeal self-raising flour • 1 tsp water • 1 potato • olive oil spray• 1/2 tbsp semi-dried tomatoes, sliced • 3 kalamata olives, sliced • 2 tbsp reduced-fat feta • 1 cup mixed lettuce leaves • 2 tsp lemon juice • salt• pepper

Method1. Combine a teaspoon of the flour with the water to make a

paste. Grate the potato and place in a bowl with the flour/water paste. Add remaining self-raising flour and mix well to combine.

2. Heat a non-stick frying pan over a medium-high heat and spray with oil. Divide the potato mixture into 2 patties and place in hot pan. Cover pan and cook for 2-3 minutes until golden on bottom and just set on top. Flip, then cook for a further minute or so on the other side.

3. Meanwhile, combine tomatoes, olives and crumbled feta.4. Cut the potato cakes into quarters and top with the olive and

tomato mixture. Serve with lettuce leaves on the side. Drizzle everything with lemon juice and season with salt and pepper.


Salad & Egg Wholemeal Wrap■ PREP TIME: 8 MINS ■ COOKING TIME: 5 MINS


Ingredients • 1 free-range egg• 1 tsp wholegrain mustard • 1 wholemeal Mountain Bread wrap • 1/2 carrot, grated• 1/4 cup grated fresh beetroot• 1/8 red onion, sliced• 1/4 Lebanese cucumber, sliced• 1/2 cup mixed lettuce leaves, shredded

Method1. Hard-boil the egg. Allow to cool, then peel and chop.2. Spread mustard over the wrap and top with carrot, beetroot,

onion, cucumber and shredded lettuce. Top with egg and roll up to serve.


Spring Frittata With Salad■ PREP TIME: 10 MINS ■ COOKING TIME: 15 MINS


Ingredients

Method1. Preheat oven grill to medium heat. 2. Heat oil in an ovenproof, non-stick frying pan. Add onion and

garlic and sauté until translucent.3. Meanwhile, whisk together yoghurt and eggs. Season with salt

and pepper to taste. 4. Add peas to the pan with the onion and garlic and stir for 2 minutes to

heat through. Add egg mixture to the pan and stir gently to combine. Leave pan on the heat for 3-5 minutes, until the egg starts to firm.

5. Arrange asparagus and zucchini slices across the top of egg. Sprinkle over parmesan.

6. Place frying pan under the preheated grill for 5-10 minutes, until egg is set and frittata is golden.

7. While frittata cooks, combine lettuce, tomato and lemon juice. Serve salad with frittata.

• 3 tsp extra virgin olive oil • 1/4 brown onion, diced • 1/2 garlic clove, crushed• 3 free-range eggs • 3/4 tbsp reduced-fat Greek

natural yoghurt • salt• pepper

• 1/4 cup frozen peas • 1/3 zucchini, sliced lengthways • 1/4 bunch asparagus, trimmed

and sliced lengthways• 1 1/4 tbsp grated parmesan • 1 cup mixed lettuce leaves • 1/2 tomato, chopped• 2 tsp lemon juice


Tasty Veggie Fritters■ PREP TIME: 10 MINS ■ COOKING TIME: 8 MINS


Ingredients

Method1. Whisk together egg, milk, flour and spices into a smooth batter.2. Add broccoli and beans to the batter and season with salt

and pepper.3. Heat oil in a non-stick frying pan over a medium-high heat.

Scoop batter into hot pan to make four fritters. Cook for 3-4 minutes on each side until golden.

4. While fritters are cooking, combine tomato, cucumber, lettuce leaves, lemon juice, salt and pepper. Serve fritters with salad on the side.

• 1 free-range egg• 2 tbsp reduced-fat milk • 2 tbsp plain wholemeal

flour • 1/4 tsp ground turmeric • 1/4 tsp ground cumin• 1/2 cup broccoli, finely

chopped• 1/2 cup green beans, finely

chopped

• salt• pepper• 1/4 red onion, diced• 1 garlic clove, crushed• 1/2 tomato, chopped • 1/4 Lebanese cucumber,

chopped• 1 cup mixed lettuce leaves • 1 tsp lemon juice • 1 tsp extra virgin olive oil


Tomato, Tahini & Olive Wrap■ PREP TIME: 5 MINS ■ SERVES 1 ■ CALORIES PER SERVE: 335 (1407KJ)

Ingredients • 1 wholemeal Mountain Bread wrap • 1/2 tomato, sliced • 1 tbsp tahini • 4 kalamata olives, pitted and diced • 1/2 cup mixed lettuce leaves • 1 apple or other fruit of choice

Method1. Spread tahini over the wrap. Layer with the tomato slices

and olives. Place the salad leaves on top and roll up.2. Serve with fresh fruit on the side.


Veggie Burger■ PREP TIME: 10 MINS ■ COOKING TIME: 25 MINS


Ingredients • 1/8 brown onion• 1/2 cup mushrooms• 75g tinned brown lentils, rinsed and drained• 1 tsp wholemeal breadcrumbs • 1 tsp extra virgin olive oil • 1/2 tsp dried Italian herbs • salt• pepper• 1 wholemeal bread roll • 1/2 tomato, sliced • 1 tbsp reduced-fat feta • 1/2 cup baby spinach

Method1. Preheat oven to 180°C. Line an oven tray with baking paper.2. Place onion and mushrooms in a blender or food processor

and pulse to chop. Add lentils, breadcrumbs, oil and mixed herbs, and pulse again until mixture sticks together. Season with salt and pepper to taste.

3. Press mixture into a patty and place on oven tray. Bake for 20-25 minutes until firm. Allow to cool slightly, then serve on roll with tomato, crumbled feta and spinach.


THESE HEALTHY COMFORT FOOD RECIPES WILL SATISFY EVEN THE MOST COMMITTED MEAT EATERS. SERVE THEM UP TO THE WHOLE FAMILY FOR A NOURISHING VEGETARIAN FEAST.

Pasta, Rice, Curries & Bakes • Asparagus & tomato risotto • Autumn vegetable curry• Baked sweet potato• Brown rice with sweet potato,

peas & parmesan• Curried cauliflower parcels• Curried chickpeas• Eggplant & zucchini parmigiana• Green vegetable pasta• Grilled vegetable stack with lemon

& herb sauce• Healthy stuffed tomatoes

• Honey-roasted veggies on polenta • Lentil chilli con 'carne'• Lime quinoa biryani• Mexican baked potato • Potato & ricotta pie• Pumpkin & kale risotto• Quick & healthy pesto penne• Quinoa risotto with Asian greens • Satay pizza• Tofu san choy bow• Vegetarian nachos• Zucchini pesto pasta

PASTA, RICES, CURRIES & BAKES


Asparagus & Tomato Risotto■ PREP TIME: 5 MINS ■ COOKING TIME: 30 MINS


Ingredients • 1 cup reduced-salt liquid vegetable stock • 2 tsp extra virgin olive oil • 1/4 brown onion, diced• 1/2 garlic clove, finely diced• 1/3 cup arborio rice (uncooked)• 1/2 bunch asparagus, trimmed and chopped • 1/2 tomato, chopped• salt• pepper• 1 tbsp fresh parsley, chopped

Method1. Place stock in a small saucepan over a low heat. 2. Heat oil in a saucepan over a medium-high heat. Add diced

onion and sauté until soft. Add garlic and rice and cook for 3 minutes, stirring frequently.

3. Add the warm stock to the rice a small amount at a time, stirring after each addition and allowing the stock to be absorbed before adding more. Continue until all the stock has been added and rice is plump and tender. If it still seems a little undercooked, add more stock or water until tender.

4. Add asparagus and tomato to the risotto, and stir for 1-2 minutes. Season with salt and pepper.

5. Sprinkle parsley over risotto to serve.


Autumn Vegetable Curry■ PREP TIME: 10 MINS ■ COOKING TIME: 35 MINS


Ingredients • 1/4 cup brown rice (uncooked) • 1 tsp extra virgin olive oil • 1/4 brown onion, diced • 1/2 tsp curry powder• 1/4 tsp cayenne pepper • 1 tsp tomato paste • 1/2 cup reduced-fat coconut milk • 1/2 cup reduced-salt liquid vegetable stock • 1/4 cup tinned chickpeas, rinsed and drained • 3/4 cup cauliflower florets• 1/2 sweet potato, peeled and chopped• 1/2 carrot, peeled and chopped• 2 tsp lime juice

Method1. Cook rice according to packet directions.2. Heat oil in a saucepan over a medium-high heat. Sauté onion

for 1-2 minutes. Add curry powder, cayenne pepper and tomato paste, and cook for 30 seconds until fragrant.

3. Add the coconut milk and vegetable stock. Bring to the boil, then add chickpeas and vegetables, and stir to combine. Reduce heat and simmer for 15-20 minutes, until vegetables are tender and curry has thickened.

4. Serve curry with the rice and a squeeze of lime juice.


Baked Sweet Potato■ PREP TIME: 10 MINS ■ COOKING TIME: 40 MINS


Ingredients • 1/2 sweet potato (skin on, halved lengthways)• 2 tbsp tinned chickpeas, rinsed and drained • 1/2 tomato, diced • 40g reduced-fat feta• 2 tbsp fresh parsley, chopped• 1 tsp extra virgin olive oil • 1 cup rocket lettuce • 1/2 tsp balsamic vinegar • 1 tbsp grated parmesan

Method1. Preheat oven to 200°C. 2. Steam potato in a steaming basket on the stove for 25-30

minutes (or in the microwave, if preferred) until tender.3. Place the sweet potato, skin-side down, on a lined baking

tray and gently break up the flesh with a fork to make a well in the centre.

4. Combine chickpeas, tomato, crumbled feta and parsley, and spoon mixture into the middle of the sweet potato. Drizzle over half the olive oil. Bake for 10-15 minutes, until potato skin is crisp and filling is golden.

5. Dress the rocket leaves with balsamic and remaining olive oil, and toss through the parmesan. Serve salad with the baked sweet potato.


Brown Rice With Sweet Potato, Peas & Parmesan■ PREP TIME: 10 MINS ■ COOKING TIME: 60 MINS


Ingredients • olive oil spray• 1/4 cup brown rice (uncooked) • 1/2 cup reduced-salt liquid vegetable stock • 1/2 cup water • 1/3 sweet potato, diced • 1/4 cup frozen peas • 1 cup baby spinach • 2 tbsp grated parmesan • 1 tsp butter• salt• pepper• 1 lemon wedge

Method1. Heat a saucepan over a medium heat and spray base with oil. Add rice and

stir for 30 seconds to toast. Add all of the stock and stir to combine.2. Reduce heat and simmer, covered, stirring occasionally. As the stock is

absorbed, add water, a little at a time, continuing to stir occasionally until the rice is cooked. For a creamier texture, add a bit more water.

3. While the rice is cooking, steam sweet potato until just tender, then set aside.4. When rice is cooked, add peas and spinach, stir until warmed. Remove from

heat, add steamed sweet potato, parmesan and butter and stir to combine.Season with salt and pepper to taste. Serve with a lemon wedge.


Curried Cauliflower Parcel■ PREP TIME: 10 MINS ■ COOKING TIME: 20 MINS


Ingredients • 1 tsp extra virgin olive oil • 1 1/4 cups cauliflower, cut into small florets• 1/4 brown onion, diced• 1/3 leek, finely sliced • 1/4 tsp curry powder• 1/4 tsp ground cumin • 1/3 cup light cream cheese • 1 wholemeal Mountain Bread wrap • olive oil spray• 1/4 tsp smoked paprika

Method1. Preheat oven to 180°C.2. Heat olive oil in a non-stick frying pan over a medium heat.

Add leek, onion and cauliflower to the pan and sauté for 3-5 minutes until soft.

3. Remove pan from heat and stir through curry powder, cumin and cream cheese.

4. Place cauliflower mixture in the centre of the wrap and roll to enclose. Place wrap, seam-side down, on a tray lined with baking paper. Lightly spray with oil and sprinkle with paprika. Bake for 15 minutes or until browned, then serve.


Curried Chickpeas■ PREP TIME: 5 MINS ■ COOKING TIME: 25 MINS


Ingredients • 1/4 cup brown rice (uncooked) • 1 tsp extra virgin olive oil • 1/4 brown onion, diced• 1 tsp red curry paste • 3/4 cup tinned chickpeas, rinsed and drained• 100g tinned tomatoes• 1 tbsp water • 1 cup baby spinach

Method1. Cook rice according packet directions.2. Heat oil in a frying pan and sauté onion for 3 minutes, until soft.

Add curry paste and sauté for a further minute or until fragrant.3. Add chickpeas, tomatoes and water and simmer for

10 minutes. Fold through spinach until wilted.4. Serve curry with rice.


Eggplant & Zucchini Parmigiana■ PREP TIME: 10 MINS ■ COOKING TIME: 25 MINS


Ingredients • 2/3 eggplant• 1 tsp extra virgin olive oil • 1/2 zucchini, grated• 1/2 tomato, diced • 1 tbsp tomato paste • 1/2 cup tomato passata • 2 tbsp grated parmesan • 1 tbsp unsalted cashew nuts, chopped

Method1. Preheat oven grill to high.2. Cut eggplant lengthways into 1cm-thick slices and brush with

olive oil. Arrange slices on a baking tray and place under grill for 3-5 minutes on each side until slightly golden.

3. While eggplant cooks, place zucchini, tomato, tomato paste and passata in a bowl and mix well.

4. Preheat oven to 180°C. Spread a spoonful of zucchini and tomato mixture over the base of a small baking dish and top with 1 slice of eggplant. Spoon one-third of the remaining sauce over eggplant and sprinkle with one-third of the cheese. Repeat layers of eggplant, sauce and cheese until all used. Bake for 10 minutes.

5. Top with chopped cashews and return to the oven for 5 minutes until golden, then serve.


Green Vegetable Pasta■ PREP TIME: 10 MINS ■ COOKING TIME: 15 MINS


Ingredients • 3/4 cup wholemeal penne pasta• 1 tsp extra virgin olive oil • 1/2 garlic clove, crushed• 1 1/2 cups broccoli florets• 1/4 cup water• 1/2 zucchini, sliced • 1/2 head bok choy, chopped• 1/2 cup snow peas, chopped• salt• pepper• 1/4 tsp dried chilli flakes• 1 tsp fresh chives, chopped

Method1. Cook pasta according to packet directions.2. While pasta is cooking, heat oil in a large saucepan over

a medium heat. Add garlic and sauté for 30 seconds.3. Add broccoli and water and cook for 2 minutes. Add zucchini

and bok choy stems and sauté for a further minute. Add snow peas and bok choy leaves and cook for a further 1-2 minutes until veggies are bright green and bok choy leaves are wilted.

4. Drain pasta, add to pan with vegetables and 1-2 spoonfuls of cooking water and toss to combine.

5. Remove from heat, season with salt and pepper, and sprinkle with chilli flakes and chives to serve.


Grilled Vegetable Stack With Lemon & Herb Sauce■ PREP TIME: 20 MINS ■ COOKING TIME: 15 MINS


Ingredients

Method1. Drain tofu and pat dry with paper towels. Cut into 1cm-thick

slices and marinate in 1 tsp of the balsamic vinegar for 15 minutes.

2. To make lemon herb sauce, place parsley, mint, spring onion, lemon juice, garlic, water and half of the olive oil in a food processor. Puree until smooth, then set aside.

3. Pat tofu dry with paper towel and spray lightly with oil.4. Heat a chargrill pan over a medium heat and spray with oil.5. In a shallow bowl, combine remaining olive oil and remaining

balsamic vinegar. Brush vegetables with marinade.6. Grill tofu and vegetables until golden and tender (2-3 minutes

on each side for tofu and 3-4 minutes on each side for vegetables). Set aside.

7. To serve, layer veggies, tofu and herb sauce.

Note: Veggies can be cooked in advance and served cold. Grill tofu just before serving.

• 110g firm tofu• 3 tsp balsamic vinegar • 1 tbsp fresh parsley • 1 tbsp mint leaves • 1 spring onion • 2 tsp lemon juice • 2 tsp water • 1/2 garlic clove

• 2 tsp extra virgin olive oil • olive oil spray• 1/4 red capsicum, deseeded• 1/2 eggplant, cut into

rounds • 1/2 zucchini, cut into strips • 1/2 sweet potato, cut into

rounds


Healthy Stuffed Tomatoes■ PREP TIME: 15 MINS ■ COOKING TIME: 25 MINS


Ingredients • 2 tomatoes• olive oil spray• 1/2 garlic clove, crushed • 1/2 brown onion, finely diced• 1 1/3 cups mushrooms, sliced• 1/2 red capsicum, diced• 1/2 tsp dried basil • 3/4 tbsp tomato paste • salt• pepper• 1 tbsp grated parmesan • 1 tbsp wholemeal breadcrumbs

Method1. Preheat oven to 180°C.2. Cut tops off tomatoes and scoop out the centre, reserving

pulp for filling. 3. Heat a frying pan over a medium heat and spray with oil. Cook

onion and garlic for 2 minutes. Add mushrooms and capsicum and cook for a further 4 minutes. Add reserved tomato pulp, basil and tomato paste and cook for another 2 minutes. Season with salt and pepper to taste.

4. Fill tomatoes with the mushroom mixture. Spoon remaining mixture into the base of an ovenproof dish and set the tomatoes on top.

5. Combine breadcrumbs and parmesan and sprinkle over tomatoes. Bake for 15-20 minutes until breadcrumbs are golden and tomato is tender, then serve.


Honey-Roasted Veggies on Polenta■ PREP TIME: 10 MINS ■ COOKING TIME: 50 MINS


Ingredients • 2/3 sweet potato• 1 zucchini • 2 tsp extra virgin olive oil • 1 tbsp honey • 2 unpeeled garlic cloves• 1/2 cup dry polenta• 1 1/2 tbsp reduced-fat milk • salt• pepper

Method1. Preheat oven to 200°C. 2. Peel and chop sweet potato into medium-sized cubes.

Chop zucchini into slightly larger pieces. Place vegetables on a lined baking tray, drizzle over olive oil and honey, and toss to combine. Roast for 25-30 minutes, stirring once. Add the garlic halfway through the cooking time.

3. While the vegetables are roasting, cook polenta as per packet directions. Stir in milk just before serving.

4. Place the roasted vegetables on a plate with the polenta, squeezing the roasted garlic out of its skin. Season with salt and pepper to serve.


Lentil Chilli Con 'Carne'■ PREP TIME: 10 MINS ■ COOKING TIME: 60 MINS


Ingredients • 1/4 cup brown rice (uncooked) • 1/2 tsp extra virgin olive oil • 1/4 brown onion, finely chopped• 1 garlic clove, crushed • 1/2 red capsicum, chopped• 1/4 tsp chilli powder • 1/4 tsp smoked paprika • 1/4 tsp ground cumin • 1/4 cup tinned brown lentils, rinsed and drained• 125g tinned tomatoes• 1/4 tsp salt • pepper

Method1. Cook rice according to packet directions. 2. Heat oil in a saucepan and sauté onion for 3–4 minutes until

translucent. Add garlic and cook for 1 minute. Add capsicum and spices, and sauté for another minute. Add tomato, lentils and salt and simmer for 5-10 minutes, until sauce starts to thicken. Season with pepper to taste.

3. Serve chilli with the rice.


Lime Quinoa Biryani■ PREP TIME: 5 MINS ■ COOKING TIME: 25 MINS


Ingredients • 1/4 cup quinoa (uncooked) • 1/2 cup water • 1/2 tsp curry powder • 1/4 tsp ground ginger • 1/4 tsp cinnamon • 1 tsp extra virgin olive oil • 1 tsp lime juice • 1/2 tsp lime zest • 1/2 carrot, grated • 1/4 cup tinned chickpeas, rinsed and drained• 1 spring onion, chopped• 1 tbsp currants • 1 tbsp slivered almonds• 1 cup baby spinach

Method1. Rinse and drain the quinoa. Place in a saucepan with water,

curry powder, ginger and cinnamon. Bring to the boil, then reduce heat to very low, cover and simmer for 10 minutes until water is absorbed. Remove from heat and set aside, covered, for a further 10 minutes.

2. Add olive oil, lime juice and zest, carrots, chickpeas, spring onion, baby spinach, currants and almonds, and gently fold ingredients together until well combined and spinach begins to wilt. Transfer to a bowl to serve.


Mexican Baked Potato■ PREP TIME: 10 MINS ■ COOKING TIME: 65 MINS


Ingredients

Method1. Preheat oven to 200°C. 2. Wrap potato in foil and bake for 1 hour or until the flesh inside

is soft when pricked with a fork.3. While the potato is baking, heat a small saucepan over a

medium heat and lightly spray with oil. Place tomatoes, kidney beans, tomato paste, water and a sprinkle of chilli powder in the saucepan and stir to combine. Gently simmer for 5-7 minutes until thickened. Season with salt and pepper to taste.

4. Once the potato is cooked, slice into four quarters and squeeze the sides to open it up. Spoon chilli bean mix on top.

5. Top with avocado, coriander and yoghurt to serve.

• 1 potato, washed • olive oil spray• 1/2 tomato, diced • 1/4 cup tinned kidney beans,

rinsed and drained• 1/2 tbsp tomato paste • 2 tbsp water • chilli powder

• salt• pepper• 1/4 bunch coriander,

chopped • 2 tbsp reduced-fat Greek

natural yoghurt • 1/4 avocado, sliced


Potato & Ricotta Pie■ PREP TIME: 15 MINS ■ COOKING TIME: 35 MINS


Ingredients

Method1. Preheat oven to 200°C. 2. Steam potatoes until tender, then drain and mash with a fork.

Stir through ricotta, spring onion, half the parmesan, lemon zest and juice, and oregano.

3. Place potato filling in the centre of puff pastry square, fold up sides and crimp corners to create a small edge. Sprinkle with half the remaining parmesan and place on a lined baking tray.Bake pie for 15-20 minutes until potato is golden.

4. Place zucchini, asparagus and capsicum on a lined baking tray and place tray into the oven 5 minutes after the pie. Bake for 10-15 minutes until vegetables are tender.

5. Combine spinach and balsamic vinegar. Serve spinach salad with roast veggie and potato pie. Scatter over remaining parmesan to serve.

• 1 potato, peeled and chopped

• 2 tbsp reduced-fat ricotta cheese

• 1 spring onion, sliced• 1 tbsp grated parmesan • 1/2 tsp lemon zest• 1 tsp lemon juice • 1/2 tsp dried oregano

• 1/4 sheet reduced-fat puff pastry, just thawed

• 1/3 bunch asparagus, trimmed

• 1/2 zucchini, cut into batons • 1/4 red capsicum,

thinly sliced• 1 cup baby spinach • 1/2 tsp balsamic vinegar


Pumpkin & Kale Risotto■ PREP TIME: 10 MINS ■ COOKING TIME: 40 MINS


Ingredients

Method1. Preheat oven to 180°C.2. Place pumpkin on a baking tray, spray lightly with oil and season with salt

and pepper. Roast for 20-30 minutes until golden and tender.3. Place stock in a saucepan over a low heat.4. While pumpkin is roasting, heat olive oil in a saucepan over a medium-high

heat and sauté onion and carrot for 5 minutes until soft. Add rice and stir to coat with oil and toast slightly.

5. Add a bit of the warm stock, stirring until absorbed. Continue adding stock, a bit at a time, stirring until absorbed before adding more.

6. When half the stock has been absorbed, add kale. Continue to add stock until rice is cooked through and risotto is thick. Season with salt and pepper.

7. Remove risotto from heat and stir through roasted pumpkin before serving.

• 1 cup pumpkin, peeled and diced• olive oil spray• salt• pepper • 1 cup reduced-salt liquid

vegetable stock

• 1 tsp extra virgin olive oil • 1/4 brown onion, diced• 1/2 carrot, diced• 1/4 cup arborio rice (uncooked) • 1 cup kale leaves, chopped


Quick & Healthy Pesto Penne■ PREP TIME: 10 MINS ■ COOKING TIME: 8 MINS


Ingredients • 3/4 cup wholemeal penne pasta• 1/2 garlic clove • 1 tbsp extra virgin olive oil • 2 tbsp grated parmesan • 2 cups baby spinach• 1 tbsp fresh basil leaves • salt• pepper

Method1. Cook pasta according to packet directions, until al dente.2. To make pesto, place garlic, olive oil, most of the parmesan,

spinach, basil and a pinch of salt and cracked pepper in a food processor. Blitz until well combined.

3. When pasta is cooked, drain, reserving half a cup of the cooking water.

4. Return pasta to the pot. Mix through pesto and add a splash of the cooking water to make a creamy sauce. (If pesto sauce isn't combining well with the pasta, add a squeeze of lemon juice.) Sprinkle over remaining parmesan to serve.


Quinoa Risotto With Asian Greens■ PREP TIME: 10 MINS ■ COOKING TIME: 40 MINS


Ingredients

Method1. Heat oil in a large saucepan over a medium heat. Add the leek and

garlic, and sauté for 5 minutes, until soft but not coloured.2. In a separate saucepan, bring the stock to a very low simmer, then

cover.3. Add quinoa and rice to the leek mixture and stir for 1 minute to toast

the grains. Add the hot stock a bit at a time, stirring until absorbed before adding more. Continue until all the vegetable stock has been used.

4. Add snow peas and bok choy and stir to heat through. Remove pan from heat, cover and set aside for 5 minutes. If necessary, thin risotto with a bit of extra hot water, stirring well after adding.

5. Place rocket on a serving plate and top with risotto. Sprinkle with parmesan and serve with a wedge of lemon.

• 1 tsp extra virgin olive oil • 1/4 leek, white and light green

part thinly sliced• 1/2 garlic clove, crushed• 3/4 cup reduced-salt liquid

vegetable stock• 1/8 cup quinoa (uncooked),

rinsed well

• 1/8 cup arborio rice (uncooked)• 1/2 cup snow peas, trimmed • 1/4 head bok choy, roughly

chopped • 1/2 cup rocket • 1 tbsp grated parmesan • lemon wedge


Satay Pizza■ PREP TIME: 15 MINS ■ COOKING TIME: 15 MINS


Ingredients • 1 tbsp peanut butter • 1 tsp coconut cream • 1/2 tsp lime juice • 1/4 garlic clove, crushed• 1/8 tsp dried chilli flakes • 1/2 tsp kecap manis (sweet soy sauce) • 1 medium wholemeal pita bread • 1/8 red onion, thinly sliced• 1/4 cup tinned chickpeas, rinsed and drained• 1/2 cup diced pineapple (fresh or tinned) • 1/4 red capsicum, diced

Method1. Preheat oven to 180°C.2. Place peanut butter, coconut cream, lime juice, garlic, chilli

flakes and kecap manis in a food processor and process until creamy and smooth.

3. Spread the satay sauce over the pita bread. Arrange chickpeas, onion, pineapple and capsicum evenly over the top. Bake for 10-15 minutes until slightly browned on top.


Tofu San Choy Bow■ PREP TIME: 10 MINS ■ COOKING TIME: 15 MINS


Ingredients

Method1. Prepare the rice noodles according to packet directions,

then refresh in cold water.2. Heat a non-stick frying pan over a medium-high heat and add

sesame oil. Fry garlic and ginger for 1 minute. Add tofu and stir-fry for 5 minutes until golden. Add carrot, water chestnuts and spring onion and stir-fry for 3 minutes. Add soy sauce and oyster sauce and stir-fry for another 1-2 minutes, then remove from heat.

3. Roughly chop noodles and stir through the tofu mixture.4. Serve in lettuce cups and sprinkle with toasted sesame seeds

and torn coriander leaves.

• 25g rice vermicelli noodles• 1 tsp sesame oil • 1/2 garlic clove • 1/4 tsp grated ginger• 100g firm tofu, diced • 1/2 carrot, grated• 1/4 cup tinned water

chestnuts, cut into batons

• 1 spring onion, finely sliced • 2 tsp reduced-salt soy

sauce • 2 tsp oyster sauce • 1/4 iceberg lettuce • 1 tsp toasted sesame seeds • 1/8 bunch coriander,

leaves torn


Vegetarian Nachos■ PREP TIME: 10 MINS ■ COOKING TIME: 10 MINS


Ingredients

Method1. Preheat oven to 200°C. Line a tray with baking paper. 2. Combine tomato, onion, coriander and lime juice in a bowl.

Stir and set aside.3. Cut tortilla into four long strips, then cut strips into triangles to

make chips. Arrange in a single layer on lined baking tray and spray with oil. Bake for 5 minutes until just toasted, turning over once and keeping a close eye on them so they don't burn.

4. Roughly mash beans with a fork and spoon over the chips, sprinkle over cheese and return to oven for a further 5 minutes until cheese is bubbly.

5. Serve on a plate with the tomato salsa, mashed avocado and yoghurt on the side.

• 3/4 tomato, diced • 1/4 bunch coriander,

chopped• 1/4 red onion, diced • 2 tsp lime juice • olive oil spray• 1 wholemeal tortilla

• 1/3 cup tinned kidney beans, rinsed and drained

• 2 tbsp grated reduced-fat mozzarella cheese

• 1/2 avocado, mashed • 1 tbsp reduced-fat Greek

natural yoghurt


Zucchini Pesto Pasta■ PREP TIME: 10 MINS ■ COOKING TIME: 4 MINS


Ingredients • 1 zucchini• 1 tbsp pine nuts • 3 tbsp fresh basil leaves • 1/2 cup baby spinach • 1 tbsp grated parmesan • 2 tsp extra virgin olive oil • 1 tsp lemon juice • salt• pepper• 1/2 tomato, chopped

Method1. To make zucchini noodles, use a spiralizer, if you have one.

Alternatively, run a peeler down the zucchini lengthways to create ribbons, then slice ribbons into noodles.

2. Heat a non-stick frying pan over a medium-high heat and dry fry pine nuts for a few minutes until golden.

3. Place pine nuts in a blender with the basil leaves, spinach, most of the parmesan, olive oil and lemon juice. Season with salt and pepper. Blitz until smooth.

4. Bring a pot of water to the boil and cook zucchini noodles for 1 minute, until just tender.

5. Drain noodles, combine with the pesto and serve topped with tomato and remaining parmesan.


THESE HEALTHY, VEGETARIAN SAVOURY SNACKS ARE IDEAL FOR SHARING WITH FRIENDS AT A BARBECUE OR TO MAKE FOR A FAMILY MOVIE NIGHT.

Savoury Snacks • Caramelised onion dip with carrot sticks• Chickpea fries with mint sauce• Corn & chive muffins• Creamy semi-dried tomato dip with parmesan crackers• Curried zucchini chips• Garlic & rosemary roasted nuts• Paprika parmesan chips• Roasted carrot dip• Roast sweet potato chips with paprika yoghurt• Spinach balls

SAVOURY SNACKS


Caramelised Onion Dip With Carrot Sticks■ PREP TIME: 5 MINS ■ COOKING TIME: 10 MINS


Ingredients • 1/4 red onion, finely diced • 1/3 tsp extra virgin olive oil • 1 tbsp light cream cheese• 1 tsp lemon juice • 1 1/2 tbsp extra light sour cream • 1/2 tsp fresh chives, chopped • salt• pepper• 1 carrot, cut into sticks

Method1. Heat olive oil in a saucepan over a medium-low heat, add

onion and cook, stirring occasionally, for 10 minutes or until caramelised – take care not to let the pan get too hot as the onions will burn.

2. Combine lemon juice and cream cheese and stir until smooth. Add sour cream and caramelised onion and mix well.

3. Stir through the chives and season with salt and pepper to taste. Serve with carrot sticks or other vegetables of choice.


Chickpea Fries With Mint Sauce■ PREP TIME: 25 MINS ■ COOKING TIME: 8 MINS


Ingredients • 1/2 cup chickpea flour • 150ml water• 1/4 tsp ground cumin • salt• 1 tbsp vegetable oil • 1/4 tsp sumac• 2 tbsp reduced-fat Greek natural yoghurt • 5 mint leaves, finely chopped

Method1. Combine water, chickpea flour, cumin and a pinch of salt in a small

saucepan. Whisk until the mixture is smooth.2. Place saucepan over a medium heat and cook, whisking continuously,

for 2 minutes or until thick.3. Scrape mixture onto a baking paper-lined tray and quickly smooth

into a square or rectangle, approximately 1 cm thick. Set aside to cool for 20 minutes, then cut into batons.

4. Heat oil in a frying pan over a medium-high heat. To test if your oil is hot enough, add a small piece of chickpea mixture to the pan; it should immediately form small bubbles and start to turn golden brown within 30 seconds. Add fries to the hot oil, turning every minute or so to cook on all sides. Once golden, place on paper towel to drain and sprinkle with sumac and salt.

5. While fries are cooking, combine mint and yoghurt. Serve fries with mint/yoghurt sauce for dipping.


Corn & Chive Muffins■ PREP TIME: 5 MINS ■ COOKING TIME: 20 MINS

■ MAKES 6 ■ CALORIES PER MUFFIN: 221 (1928KJ)

Ingredients • 1 cup plain wholemeal flour • 1/2 tsp baking powder • 1/4 tsp salt • 3/4 cup corn kernels (fresh or tinned)• 1/4 cup fresh chives, chopped• 3 free-range eggs • 1/4 cup butter, melted • 1/4 cup reduced-fat cottage cheese

Method1. Preheat oven to 180°C. Lightly grease 6 cups of a muffin tin

or line with paper cases. 2. Combine flour, baking powder and salt. Add corn and chives.3. Whisk eggs with butter and cottage cheese. Add egg mixture

to dry ingredients and stir to combine – do not over mix.4. Divide mixture between cups of the muffin tin. Bake for

20 minutes until golden.


Creamy Semi-Dried Tomato Dip with Parmesan Crackers■ PREP TIME: 20 MINS ■ COOKING TIME: 12 MINS


Ingredients

Method1. Preheat oven to 200°C.2. Combine cream cheese, 1 tbsp of the yoghurt, semi-dried tomatoes, garlic,

1 tsp of the dried herbs and a pinch of salt. Mix together well and set aside.3. Tip flour onto a board or bench top and make a well in the centre.4. Add remaining yoghurt to the well and sprinkle over a pinch of salt. Gently fold

flour and yoghurt together and knead until a dough is formed.5. Lightly dust board with extra flour. Roll dough out to 1mm thickness. Cut dough

into small squares or use a small cookie cutter to make approximately 24 shapes. Gently prick each dough shape with a fork all over.

6. Combine parmesan and remaining dried herbs. Sprinkle mixture over crackers.7. Transfer crackers to a lined baking tray. Bake for 12 minutes until crackers are

starting to brown on the edges. Remove from oven and cool on wire rack.8. Serve crackers with semi-dried tomato dip. Store any leftover crackers in

an airtight container in the pantry for a few days. Leftover dip can be stored in an airtight container in the fridge for a day or two.

• 1 tbsp light cream cheese • 3 tbsp reduced-fat Greek

natural yoghurt• 2 tbsp semi-dried tomatoes,

finely chopped

• 1 garlic clove, crushed• 1 1/2 tsp dried Italian herbs • salt• 1/3 cup plain wholemeal flour • 1 tbsp grated parmesan


Curried Zucchini Chips■ PREP TIME: 5 MINS ■ COOKING TIME: 30 MINS


Ingredients • 2 zucchinis• 3 tsp extra virgin olive oil • 1/4 tsp curry powder • 1/2 tsp garlic powder • 1/4 tsp salt

Method1. Preheat oven to 150°C. Line baking trays with baking paper.2. Slice zucchini into paper-thin rounds. Toss in oil, making sure

to coat all slices.3. Place the zucchini rounds in a single layer on the trays, placing

them close together but not touching.4. Combine curry powder, garlic powder and salt in a small

bowl and sprinkle evenly over the zucchini slices.5. Bake for around 30 minutes, until dry and slightly crisp. Turn

the trays in the oven every 5-10 minutes to distribute the heat evenly. Move any rounds that are browning faster to the centre of the trays and uncooked ones to the outer edges.

6. Allow to cool completely. Chips can be stored in an airtight container in the cupboard for 1-2 days.


Garlic & Rosemary Roasted Nuts■ PREP TIME: 2 MINS ■ COOKING TIME: 8 MINS


Ingredients • 1 garlic clove, crushed• 1/4 tsp extra virgin olive oil • salt• 1/2 tsp rosemary leaves• 1/4 cup mixed nuts

Method1. Preheat oven to 180°C.2. Combine oil, crushed garlic, rosemary and a pinch of salt. Toss

through nuts and spread over a lined baking tray.3. Roast for 6-8 minutes, until golden. Allow to cool, then serve.


Paprika Parmesan Chips■ PREP TIME: 5 MINS ■ COOKING TIME: 10 MINS


Ingredients • 1 wholemeal tortilla • 1 tbsp grated parmesan • 1/4 tsp smoked paprika • 1 tbsp reduced-fat Greek natural yoghurt • 2 tbsp tomato salsa (store-bought)

Method1. Preheat oven to 180°C.2. Cut tortilla into triangles and place in a single layer on a lined

baking tray. Bake for 5 minutes, turn chips over, sprinkle with parmesan and paprika and bake for a further 3-5 minutes until crisp and golden.

3. Serve with yoghurt and salsa.


Roasted Carrot Dip■ PREP TIME: 5 MINS ■ COOKING TIME: 30 MINS


Ingredients• 2 carrots, chopped• 1 1/2 tsp extra virgin olive oil • 100g tinned cannellini beans, rinsed and drained• 1/4 tsp ground cumin • 1/4 tsp ground coriander • dried chilli flakes• 1 1/2 tsp lemon juice • salt• pepper• 2 tbsp water

Method1. Preheat oven to 200°C.2. Toss carrots in olive oil and place on a baking tray. Roast for

25-30 minutes until tender and golden.3. Allow carrots to cool slightly, then place in a food processor

with cannellini beans, cumin, coriander, a pinch of chilli flakes, lemon juice and salt and pepper to taste. Blitz until smooth, ading enough of the water to achieve a smooth puree.

4. Serve with vegetable sticks or rice crackers. Keep leftovers in an airtight container in the fridge.


Roast Sweet Potato Chips With Paprika Yoghurt■ PREP TIME: 10 MINS ■ COOKING TIME: 25 MINS


Ingredients • 1/2 sweet potato• 1 tsp extra virgin olive oil • olive oil spray• salt• pepper• 2 tbsp reduced-fat Greek natural yoghurt • 1/4 tsp smoked paprika

Method1. Preheat oven to 200°C. Slice the sweet potato into paper-thin

rounds (it’s not necessary to peel the potato).2. Line a tray with baking paper and drizzle with oil. Use your

fingers to spread oil evenly over paper, then arrange sweet potato slices in a single layer. Spray potato lightly with oil and season with a pinch of salt. Bake for 15-25 minutes, flipping after 10 mins, then every 5 minutes after until golden.

3. Season chips lightly with salt and pepper. Combine yoghurt and paprika and serve as a dipping sauce with chips.


Spinach Balls■ PREP TIME: 10 MINS ■ COOKING TIME: 25 MINS


Ingredients • 280g frozen spinach• 2 tsp coconut oil • 1 brown onion, finely diced • 1 1/4 cups wholemeal breadcrumbs • 2 1/2 tsp dried Italian herbs • 3 free-range eggs• 2 tbsp grated parmesan• salt• pepper• Lemon wedges, to serve

Method1. Preheat oven to 180°C. 2. Defrost the spinach then drain of excess water and chop.3. Heat coconut oil in a small frying pan and sauté onion until

softened.4. Place onion, spinach, breadcrumbs, herbs, eggs and

parmesan in a bowl and mix until well combined. Season with salt and pepper to taste.

5. Roll mixture into approximately 20 bite-sized balls. Place on a lined baking tray and bake for 20 minutes. Serve with a wedge of lemon.

Note: Each serve is 5 balls. Leftovers can be stored in the fridge, or in the freezer to be defrosted and reheated as required.


high nutrient content

METHODPlace all ingredients in a blender

and mix until well combined.

IRON-BOOSTING SMOOTHIE

SERVES 1

INGREDIENTS25g Healthy Mummy

Smoothie mix½ cup frozen strawberries½ cup frozen raspberries

½ cup chopped baby spinach2 tsp chia seeds

1 tsp almond meal200ml unsweetened almond milk

4-5 ice cubes

NOTE: Your body uses iron to make haemoglobin, a protein in the red blood cells that carries oxygen. If you don't get enough iron, you might become fatigued and more

susceptible to infections. Meat provides the most readily absorbed

form of iron, so for vegetarians it's important to eat foods rich in vitamin C, such as

strawberries, which will help your body absorb iron from plant sources. Almonds,

chia seeds and baby spinach are all great sources of non-haem iron.

Smoothies that pack a powerful nutrient hit for vegetarians!

Unlike other shakes or smoothie products, which are often little more than protein supplements, The Healthy Mummy Smoothie is packed with a potent combination of 24 vitamins and minerals, protein, carbohydrates, fibre and healthy fats, providing a powerful nutrient hit for vegetarians.

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Nutrient-packed smoothie additions for vegetarians

Almond meal or almond butterAdd a spoonful of almond butter to a breakfast smoothie to boost its protein content – and for a hit of flavour. A serve of almonds (¼ cup) also provides 5 per cent of your daily iron needs and contains 18 amino acids. They have many other healthy properties, such as lowering blood sugar after eating high GI foods and providing antioxidants to help clear free radicals.

Hemp seedsReadily available in health food shops, hemp seeds are a complete protein and are more easily digested than meat, eggs, cheese, human milk, cow’s milk or any other high-protein food. They also help to reduce inflammation, improve circulation and boost the immune system. Hemp seeds are unlikely to cause allergies, so they can be a good replacement for those with nut allergies.

Wheat grass Wheat grass has long been used to help cleanse the body of toxins and generate healthy energy. It is nutrient-dense, containing more than 70 minerals and

vitamins, with hundreds of live enzymes, and scores of antioxidants. It is also high in protein, around 85-90 per cent.

Brewer’s yeastBrewer’s yeast is high in B vitamins (although not B12) and chromium. Brewer’s yeast is considered a probiotic and is great for the digestive tract. It is especially helpful for lactation, as it is believed to be a galactagogue, used by nursing mothers to help make more breastmilk.

Pepitas (pumpkin seeds)If you are lucky enough to own a high speed blender, chuck some pumpkin seeds into your next smoothie. They are a great source of iron, offering 16 per cent of your daily requirements in ¼ cup, and are also high in protein, containing 8 grams per ¼ cup. Other benefits are an excellent source of magnesium and fibre.

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We hope you’ve enjoyed reading and using The Healthy Mummy Vegetarian Cookbook!If you would like to purchase any of our products and plans, or want access to more health information and recipes, please visit our website, www.healthymummy.com.

If you have any questions regarding anything in this book or any of our plans, you can email us at [email protected] and we’ll do our best to answer your query. Good luck on your healthy lifestyle journey!

& The Healthy Mummy Team x

Rhian

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VEGETARIAN - Amazon S3€¦ · 10. Mushrooms contain more protein than most vegetables and are also...

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