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3 zucchini (coarsely grated)
2 spring onions (chopped small)
½ red capsicum (chopped small)
2 Tbls brown rice flour
2 Tbls parmesan cheese
¼ cup fresh herbs, parsley, oregano & dill.
Olive oil for cooking
Salt and Pepper
Method: Place the zucchini in a colander, squeeze out excess moisture and transfer to a bowl.
Mix all ingredients and make small patties.
Gently fry in olive oil until browned, serve with soup or a salad.
Keep leftovers in a glass container in the fridge for future meals.
Serve the fritters with smashed avocado and chopped tomato, topped with grilled asparagus; also add fresh basil and coriander.
(A yummy lunch or dinner option as well!)
Quinoa stuffed Mushrooms
Mushrooms are a very nutritious vegetable and one of the few sources of vitamin D. The garlic and red onion are wonderful immune building, detoxifying vegetables. The quinoa is a complete protein and fibre rich seed. More plant based fibre and nutrition from the spinach and walnuts. The chia is another excellent source of fibre, protein and essential fatty acids.
For the stuffed mushrooms:
6 medium sized portabello or field mushrooms, stalks removed and set aside
1 cup of cooked quinoa
½ small red onion or a bunch of spring onions, finely diced
A large handful of spinach or kale leaves, finely chopped
1 tablespoon of thyme leaves, picked off the stalks (or 1 teaspoon of dried)
100 grams of soft feta (Persian or Danish) or goats curd (my personal favourite), crumbled
½ cup (approx.) walnuts, roughly chopped
1 tablespoon of chia seeds (optional)
For the dressing (optional):
One clove of garlic, unpeeled (roasted with the mushrooms)
One small lemon, zest and 2 tablespoons of juice
4 tablespoons of extra virgin olive oil
Preheat your oven to 180º C.
Chop the mushrooms stalks up and combine in a bowl with the quinoa, onion, spinach or kale and thyme leaves.
Now mix through the feta or goats curd. Taste and season with sea salt and freshly ground black pepper.
Spoon onto the mushrooms, pressing it into place and then top with the walnuts and sprinkle with the chia seeds.
Place them in a baking tray with the whole clove of garlic and roast for 20 minutes.
For the dressing mix together the zest, lemon juice and olive oil, and once cooked, squeeze out the soft centre of the roasted garlic and mix into the dressing. Serve with rocket and a drizzle of dressing.
Dairy-free and vegan - Replace the feta or goat cheese with a thick cashew nut cream.
No quinoa? - No worries, you can replace it with brown rice or buckwheat.
Kids hate green - Replace the spinach with grated carrot.
Don’t do mushrooms? - Then you may not have read this far – but, you could substitute with half a tomato or capsicum with the centre scooped out.
Try this one for dinner tonight!
(adapted from Food Matters website)
Quinoa pilaf made with broccoli, nutritional yeast, and quinoa. Completely dairy free, vegan and gluten free.
• 1 cup quinoa
• 2 cups vegetable stock
• 2 cups fresh broccoli, chopped
• ⅓ cup pine nuts, toasted or raw
• Cheese sauce (Recipe Below)
1.Cook 1 cup dry quinoa to 2 cups vegetable stock. Boil for at least 20 minutes, and fork to fluff. Yields about 3 cups of cooked quinoa or more. In the meantime while the quinoa is cooking, make the 'Cheese Sauce'.
2.Set this sauce aside until quinoa is finished cooking.
3.Pour the 'Cheese Sauce' into the pot with the cooked quinoa, steamed broccoli, toasted/or raw pine nuts, and stir to combine the sauce with the broccoli and quinoa. You may add additional almond milk to thin the sauce a bit. The goal result is a thick and creamy quinoa.
4.Garnish with pine nuts and fresh black pepper.
Cheese Sauce recipe
A vegan cheese sauce recipe that is the perfect addition to any entree or recipe you'd like in place of cheese.
• ½ cup nutritional yeast
• ¼ cup almond milk
• 2 tablespoons dijon mustard
• 2 tablespoons olive oil
• 1-2 cloves fresh garlic, minced
• 1 tablespoon apple cider vinegar
• Dash of cayenne pepper
• Dash of ground cumin
• Fresh ground black pepper, sea salt to taste
1.Combine all the ingredients for the sauce in a small saucepan at low/medium heat and stir until combined.
2.Gradually add more almond milk to the desired consistency- the goal is for it to be thick enough to cover a spoon but thin enough to stir easily. Remember the quinoa will absorb a lot of this liquid.
3.Adjust all seasonings to taste.
Slow Cooker Beef Cheek Curry
A perfect Winter dinner:
Ingredients (organic if possible)
2 beef cheeks or 700g of chuck steak
1 large sweet potato (roughly diced)
2 large carrots (cut into rounds)
1 brown onion (thinly sliced)
400ml coconut cream
4 kaffir lime leaves
1 tspn of ground cumin
1 tspn of ground coriander
1 cinnamon stick
1/4 tspn of ground cloves
1/4 tspn of ground cardamom
1/4 cup of fish sauce (I use Red Boat brand)
1/4 cup of coconut aminos (could substitute with 1/8 cup of tamari plus 1 tblspn of coconut sugar)
juice of 1/2 a lime
1 tblspn of coconut oil
a good handful of green beans (trimmed and cut in half)
Brown the meat in a couple of batches in the coconut oil in a frypan
Pop meat in your slow cooker and add all the rest of the ingredients except green beans!
Pop it on a high heat for 4-5 hours or the lower heat setting for 7-8 hours
15 minutes before serving, add your trimmed green beans
Serve with cauliflower rice or potatoes
Garnish with some fresh coriander
*don’t forget to find your cinnamon stick and remove it so no one gets this crunchy morsel in their meal! Description here
Easy Papaya Chicken Patties
1 Kilo minced organic chicken
1 papaya - chopped into small cubes
1/2 cup organic Brown rice flour (Natures first)
Himalayan salt and pepper
if you would like extra flavor you can add some grated ginger or ginger paste to your pattie mix
Choose to cook with approximately 1 tablespoon of olive oil, coconut oil or Ghee
1. Mix all ingredients in a bowl and make into small patties
lightly oil pan on moderate temp and pan fry until golden brown
For extra flavor squeeze lemon or lime
Have as snack or serve over salad for lunch or dinner, can also go nicely for dinner with some grilled lamb chops, grilled red capsicum, grilled sweet potatoes, grilled zucchini, grilled onions and a toss salad, makes for a beautifully healthy barbeque. Enjoy!!!
Dairy-Free Baba Ghanoush
eggplant is part of the nightshade family of vegetables.
It is one of my favourite vegetables because it is so versatile. You can bake, sauté or even make healthy chips from them. They are rich in antioxidants and compounds that support brain health. This is my version of Baba Ghanoush. One with herbs and spices that supports digestive function
Ingredients (organic if possible)
1 large eggplant
Juice of ½ lemon
2 tbsp extra virgin olive oil
2 tbsp tahini
1 clove garlic
1/2 tsp himalayan salt
1/2 tsp cracked black pepper
1 tsp cumin
1/2 tsp cardamom
¼ tsp cayenne
1. Pre heat oven to 200 degrees.
2. Using a fork, make pricks over all sides of the eggplant.
3. Place eggplant onto a tray lined with baking paper and bake in oven for 20 minutes. Turn Eggplant over and bake a further 20 minutes.
4. Remove from oven and let cool.
5. Scoop eggplant flesh from the centre and into a blender or food processor.
6. Add remaining ingredients and blend until you reach your desired consistency. A chunky dip is absolutely fine as is smooth and creamy.
7. Enjoy this delicious blend as a side dish or dip.
This goes well with vegetable sticks (cut capsicum, carrot, celery) or gluten-free savoury crackers.
Cauliflower & Sweet Potato Quinoa Patties
If you’re looking for a meatless meal, then you’ll love this recipe. Even if you’re not, but you’re looking for a good vegetarian meal option, then you’ll love these:
They are vegan but I’ve also added in tips on using eggs and cheese instead if you prefer. You can prepare these ahead, and even freeze if you wish. Then simply defrost and reheat. Perfect recipe for breakfast, lunch or dinner!
Ingredients (preferably organic)
1 & 1/2 cups quinoa (uncooked)
1/2 medium sized head cauliflower
2 cups cubed sweet potato
1 tbslpn coconut oil
1 tspn herbarmare (my favourite!)
pepper to taste
1 tblspn flaxseed meal*
3 tblspns water*
1/2 cup nutritional yeast*
1/2 tspn mixed herbs
rice crumbs for coating
coconut oil for shallow frying
* if you prefer you can replace the flax and water with one egg, and instead of nutritional yeast you could use grated tasty cheese
1. Preheat oven to 180 degrees, and melt coconut oil in a baking tray
2. Cut cauliflower into bite sized pieces and cube sweet potato (about 2 cm cubes)
3. Throw cauliflower and sweet potato into baking pan, sprinkle on herbamare, shake the pan to coat the pieces in oil
4. Bake for 30 mins or until golden
5. Meanwhile, follow instructions on packet of quinoa to cook quinoa (I like to use bone broth rather than water)
6. Remove the cauliflower and sweet potato from the oven and allow to cool for 10 minutes. Allow quinoa to cool for 10 minutes too
7. Place the cauliflower, sweet potato, quinoa and rest of the ingredients in a food processor
8. Pulse several times until everything is mixed together and kind of like of thick paste
9. Taste mix and add any additional seasoning to suit your tastes (eg. pepper)
10. Spread some rice crumbs out on a plate
11. Take a big spoonful of the veggie quinoa mix, drop it onto the rice crumb plate, then flip it over to coat the other side.
12. Now shape it into a patty and place onto a new plate, and repeat this step until you’ve used all of the mixture
13. Place patties into the fridge to sit for at least 10 minutes
14. Place a good dollop of coconut oil into your frying pan (enough to cover bottom of the pan) and melt over low heat
15. Place the patties into the pan and cook over low heat for about 8 -10 minutes then flip and cook for a further 8-10 minutes (if you have the temperature up too high, they will remain really mushy inside). The patties will be dark golden on both sides when ready
I served these stacked on top of each other with a big dollop of hummus and some kale chips, and accompanied by more veggies..... YUM!
If for breakfast, I serve on top of a bed of baby spinach and top with a poached egg, and have a wedge of avocado on the side with a few cherry tomatoes.
When I do make a lentil dish, I always say to myself, “I should cook with lentils more often!” Such was the case with last night’s dinner.
Ingredients (organic if possible):
2 tablespoons olive oil
2 large onions, diced
4 carrots, chopped
2 zucchini, sliced
3 minced garlic cloves
1 can tomatoes, crushed
1 cup raw brown lentils
2 cups vegetable stock
2 teaspoons mild curry powder
2 teaspoons fresh thyme leaves, chopped
1 tablespoon good-quality red wine vinegar
1. Heat the oil in a large saucepan. Add the onions and carrots and cook over medium low heat for 8-10 minutes, until the onions start to brown. Stir occasionally with a wooden spoon. Add the garlic and cook 1 more minute. Be careful not to burn the garlic.
2. Meanwhile, add the tomatoes (and the juice in the can), lentils, stock, curry powder, thyme, to the pan. Raise the heat to bring to a boil, then lower heat and simmer covered for about 40 minutes, until the lentils are tender. Check occasionally to be sure the liquid is still simmering.
3. Remove from the heat and allow to sit covered for another 10 minutes. Add the vinegar. Season to taste and serve hot.