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Veggie quinoa soup
 

Ingredients 
 

  • 2 carrots – grated, chopped into 1cm pieces

  • 1 zucchini - chopped into 1cm pieces

  • 2 small squash - cut into 1cm pieces

  • 1 brown onion – peeled and diced

  • 8 cloves of garlic – minced

  • 2 stalks of celery chopped into 1 cm pieces

  • ¾ tsp of dried thyme

  • ½ tsp of chilli powder

  • 2 cups of water

  • 4 cups of stock of choice

  • 1 can chickpeas

  • 1 can crushed tomatoes

  • 1 cup of tricoloured quinoa

  • ½ lemon

  • 1 bunch of chopped leafy greens of choice (silverbeet, bok coy, kale, spinach etc.)

Instructions
 

1.    Add chopped vegetables to a large saucepan with olive oil

2.    Cook for about 5 min or onion is transparent

3.    Add garlic and thyme and stir. Leave for 1 min.

4.    Add crushed tomatoes and cook for another minute.

5.    Add stock, water, quinoa and bring to the boil.

6.    Simmer for 30 minutes.

7.    Stir through chickpea, chopped green and squeeze the lemon. Serve!

Greens stir-fry

Great meal after a big weekend of indulging. It contains may green bitter vegetables which are fabulous liver detoxifiers! 

Ingredients 

 

A variety of your facourite greens. I used:

  • 1 Zucchini

  • Broccolini

  • Chard 

  • Cabbage

  • Onion (diced) 

  • 1 small eggplant chopped

  • 1 chili (diced)

  • ¼ cup of oyster sauce 

  • ¼ cup tamari

  • 1 cup of brown rice or quinoa 

 

Directions 

  • Heat up a wok on medium heat

  • Cook brown rice as you usually would in your rice cooker or on the saucepan 

  • Place onion with chili into the wok with 1 tbsp coconut oil and cook until transparent 

  • Add zucchini, broccolini, eggplant and cabbage to the wok and cook until soft (approx. 10 min)

  • Add chard, tamari, oyster sauce and cook until the chard has wiltered down

  • Serve on top of a bed of brown rice 

Vegan sweet potato, eggplant and chickpea curry 

Ingredients

  • Sweet potato chopped into 3cm pieces

  • Eggplant chopped into 3cm pieces

  • 1 can chickpeas

  • 1 onion (roughly chopped)

  • 2-5 garlic cloves (minced)

  • 1-2 tsp of ground cumin, turmeric, garam masala

  • 750ml veggie stock

  • 1 can coconut milk

  • 2 tbs mango pickle (available at most asian grocers)

  • 3tbs madras curry paste (available at most asian grocers)

  • Brown rice/quinoa to serve

  • Natural yogurt to serve

optional

  • sliverbeet

  • mango chutney

  • lime juice

  • coriander to serve
     

Instructions:

  • Start by sautéing the onion and garlic until transparent (3-4 mins)

  • Add the spices and stir for 1 min

  • Add the veggies, and coat with curry paste(s)

  • Add the milk and stock and bring to the boil.

  • Turn down to low then simmer for 30 mins - now is the time to add chutney, lime juice or keffir leaves if you have them.

  • Serve with yogurt and rice :)

Veggie stock

 

Ingredients
 

•    2 brown onions 

•    4 carrots 

•    4-5 stalks of celery

•    1 leek 

•    5 cloves of garlic

•    4-5 bay leaves

•    Salt and Pepper

•    Small handful parsley

•    Small handful thyme

•    Optional – rosemary

 

Method
 

1.    Wash vegetables and chop everything with the skin on (except the bay leaves). Include the green part of the leek and the leaves of the celery, which are high in magnesium.

2.    Oil the pot before sautéing the garlic and onions. Then add the celery, leek, and carrot. Cook on low for 10 minutes with the lid on.

3.    Add enough water to cover the vegetables, and then add the herbs. Cook on high heat until water boils, then reduce heat to low. 

4.    Allow simmering for at least one hour

5.    Strain vegetables and store stock

Roast pumpkin & sweet potato soup

 

Ingredients 
 

•    2 Sweet potatoes

•    2kg butternut pumpkin 

•    1 brown onion

•    1 clove of garlic 

•    The white end of 1 leek

•    500 mL vegetable stock

•    ½ can of coconut milk  (~200 mL)

•    Chopped parsley

o    Optional – add cinnamon or paprika to roasting sweet potato

 

Method
 

1.    Roast pumpkin and sweet potato in oven at 180 C for 45 minutes, turning over halfway.

2.    Once cooked, puree the vegetables using a food processor or even a potato masher. I keep the skins in the puree – I feel it adds flavor. 

3.    On a frying pan, sauté garlic, onion, and leek in oil until soft. 

4.    Add the stock and pureed vegetables. Stir together before adding the coconut cream. 

5.    Simmer for 5-10 minutes until well mixed.

Stuffed zucchinis 

 

Ingredients 

  • 1 or 2 large zucchinis cut in half

  • Parmesan cheese  

  • 500g mince of choice

  • 6 cloves of garlic diced

  • 1 onion diced 

  • Salt & pepper

  • Generous handful of chopped herbs (whatever is in season – right now it's basil, parsley or oregano)

  • ½ red capsicum 

  • 2 cans of chopped tomatoes

 

Method 

  1. Split zucchinis lengthways 

  2. Scoop out flesh with spoon and roughly chop

  3. Add onion, garlic, mince, salt & pepper and zucchini flesh to a fry pan with olive oil

  4. Add chopped herbs 

  5. Stuff the zucchinis shells with mixture 

  6. Sprinkle with parmesan cheese 

  7. Add tomato to the baking tray

  8. Place on baking tray and cover with foil

  9. Bake in the oven at 180 degrees Celsius for 1 hour

  10. Remove foil and bake for a further 20mins 

Immune boosting shitake bone broth soup

 

The ultimate combination of immune boosting ingredients! 

This recipe contains a variety of foods that will boost your immune system and go a long way in helping to reduce the severity of colds during those winter months. 

 

Ingredients

 

4 cloves of garlic, minced

Bunch of spring onions chopped into 1cm pieces 

1 nob of ginger, grated

1 packet of soba noodles (optional)

1 cup of cubed GMO-free, organic tofu

4 cups of water

2 cups of dried shitake mushrooms

½ cup miso paste

2 tbsp. of bone broth paste (I use the turmeric 'Best of the bone').

 

Method 

 

1.    Refer to dried mushroom pack; these will need to be soaked in hot water, then rinsed. Keep the remaining water aside for the soup.

2.    Add olive oil, garlic, ginger and spring onions to a frypan on low heat. Saute until they become fragrant, approximately 3 mins. 

3.    Add the tofu and mushrooms, frequently stirring for another 3 mins. 

4.    Place a ½ cup of warm (not boiling) water and miso paste in a small bowl and stir. 

5.    Including the water use to soak the mushrooms, add a total of 6 cups of water.  

6.    Add the bone broth and miso paste as well as noodles if using. 

7.    Bring to the boil, then simmer for 30-40 mins  

8.    Season and serve!

Immune boosting shitake bone broth soup

 

The ultimate combination of immune boosting ingredients! 

This recipe contains a variety of foods that will boost your immune system and go a long way in helping to reduce the severity of colds during those winter months. 

 

Ingredients

 

4 cloves of garlic, minced

Bunch of spring onions chopped into 1cm pieces 

1 nob of ginger, grated

1 packet of soba noodles (optional)

1 cup of cubed GMO-free, organic tofu

4 cups of water

2 cups of dried shitake mushrooms

½ cup miso paste

2 tbsp. of bone broth paste (I use the turmeric 'Best of the bone').

 

Method 

 

1.    Refer to dried mushroom pack; these will need to be soaked in hot water, then rinsed. Keep the remaining water aside for the soup.

2.    Add olive oil, garlic, ginger and spring onions to a frypan on low heat. Saute until they become fragrant, approximately 3 mins. 

3.    Add the tofu and mushrooms, frequently stirring for another 3 mins. 

4.    Place a ½ cup of warm (not boiling) water and miso paste in a small bowl and stir. 

5.    Including the water use to soak the mushrooms, add a total of 6 cups of water.  

6.    Add the bone broth and miso paste as well as noodles if using. 

7.    Bring to the boil, then simmer for 30-40 mins  

8.    Season and serve!

Immune boosting shitake bone broth soup

 

The ultimate combination of immune boosting ingredients! 

This recipe contains a variety of foods that will boost your immune system and go a long way in helping to reduce the severity of colds during those winter months. 

 

Ingredients

 

4 cloves of garlic, minced

Bunch of spring onions chopped into 1cm pieces 

1 nob of ginger, grated

1 packet of soba noodles (optional)

1 cup of cubed GMO-free, organic tofu

4 cups of water

2 cups of dried shitake mushrooms

½ cup miso paste

2 tbsp. of bone broth paste (I use the turmeric 'Best of the bone').

 

Method 

 

1.    Refer to dried mushroom pack; these will need to be soaked in hot water, then rinsed. Keep the remaining water aside for the soup.

2.    Add olive oil, garlic, ginger and spring onions to a frypan on low heat. Saute until they become fragrant, approximately 3 mins. 

3.    Add the tofu and mushrooms, frequently stirring for another 3 mins. 

4.    Place a ½ cup of warm (not boiling) water and miso paste in a small bowl and stir. 

5.    Including the water use to soak the mushrooms, add a total of 6 cups of water.  

6.    Add the bone broth and miso paste as well as noodles if using. 

7.    Bring to the boil, then simmer for 30-40 mins  

8.    Season and serve!

Vegan cauliflower and potato curry

 

The weather is getting cooler, and so naturally we start to look for foods that are going to warm us up.  Curries are the perfect thing for this as thespices involved are often warming and fantastic for promting circulation.  

 

This recipe is  winner for everyone, gluten free, dairy free and vegan/vegeterian. So if you have 'that friend' coing for dinner who is impossible to cook for, you can't go wrong with this cauliflower and potato curry. 

 

 

Ingredients 

2 potatoes – peeled and cut into cubes

1/2 cauliflower floret – roughly chopped 

1 brown onion – diced 

4 garlic cloves – minced 

1 nob of garlic – peeled and grated

1 can of chickpeas 

1 can on coconut milk 

1 cup of vegan/vegetarian stock 

2 tsp turmeric powder

2 tsp cumin seeds 

1 tsp ground cumin 

1 heaped tablespoon of curry paste (I used masaman) 

2 tablespoon of tomato paste

 

Instructions 

1.    In a large dish, fry onion with olive oil on medium heat for 2 mins

2.    Add garlic and cook for a further 2 mins 

3.    Add cauliflower, potatoes, chickpeas, and spices, salt, stirring through for a minute until the vegetables are well coated in the spices. 

4.    Pour in the milk and stock, adding the pastes along with it. 

5.    Bring to the boil, then reduce heat to a simmer. 

6.    Cook for 20 mins or until vegetables are soft. 

7.    Serve with brown rice, quinoa, coconut yogurt and coriander! 

Vegan sweet potato, eggplant and chickpea curry.

 

Ingredients

  • Sweet potato chopped into 3cm pieces

  • Eggplant chopped into 3cm pieces

  • 1 can chickpeas

  • 1 onion (roughly chopped)

  • 2-5 garlic cloves (minced)

  • 1-2 tsp of ground cumin, turmeric, garam masala

  • 750ml veggie stock

  • 1 can coconut milk

  • 2 tbs mango pickle (available at most asian grocers)

  • 3tbs madras curry paste (available at most asian grocers)

  • Brown rice/quinoa to serve

  • Natural yogurt to serve

optional

  • Sliverbeet

  • Mango chutney

  • Lime juice

  • Coriander to serve
     

Instructions:

  • Start by sautéing the onion and garlic until transparent (3-4 mins)

  • Add the spices and stir for 1 min

  • Add the veggies, and coat with curry paste and pickles.

  • Add the coconut milk and stock and bring to the boil.

  • Turn down to low then simmer for 30 mins - now is the time to add chutney, lime juice or keffir leaves if you have them.

  • Serve with yogurt and rice :)

Vegan sweet potato, eggplant and chickpea curry.

 

Ingredients

  • Sweet potato chopped into 3cm pieces

  • Eggplant chopped into 3cm pieces

  • 1 can chickpeas

  • 1 onion (roughly chopped)

  • 2-5 garlic cloves (minced)

  • 1-2 tsp of ground cumin, turmeric, garam masala

  • 750ml veggie stock

  • 1 can coconut milk

  • 2 tbs mango pickle (available at most asian grocers)

  • 3tbs madras curry paste (available at most asian grocers)

  • Brown rice/quinoa to serve

  • Natural yogurt to serve

optional

  • Sliverbeet

  • Mango chutney

  • Lime juice

  • Coriander to serve
     

Instructions:

  • Start by sautéing the onion and garlic until transparent (3-4 mins)

  • Add the spices and stir for 1 min

  • Add the veggies, and coat with curry paste and pickles.

  • Add the coconut milk and stock and bring to the boil.

  • Turn down to low then simmer for 30 mins - now is the time to add chutney, lime juice or keffir leaves if you have them.

  • Serve with yogurt and rice :)

Vegan sweet potato, eggplant and chickpea curry.

 

Ingredients

  • Sweet potato chopped into 3cm pieces

  • Eggplant chopped into 3cm pieces

  • 1 can chickpeas

  • 1 onion (roughly chopped)

  • 2-5 garlic cloves (minced)

  • 1-2 tsp of ground cumin, turmeric, garam masala

  • 750ml veggie stock

  • 1 can coconut milk

  • 2 tbs mango pickle (available at most asian grocers)

  • 3tbs madras curry paste (available at most asian grocers)

  • Brown rice/quinoa to serve

  • Natural yogurt to serve

optional

  • Sliverbeet

  • Mango chutney

  • Lime juice

  • Coriander to serve
     

Instructions:

  • Start by sautéing the onion and garlic until transparent (3-4 mins)

  • Add the spices and stir for 1 min

  • Add the veggies, and coat with curry paste and pickles.

  • Add the coconut milk and stock and bring to the boil.

  • Turn down to low then simmer for 30 mins - now is the time to add chutney, lime juice or keffir leaves if you have them.

  • Serve with yogurt and rice :)

Pumpkin and Ricotta Gnocchi

 

Ingredients 

-    300g pumpkin, cut into chunks 

-    ½ cup ricotta (full fat) – smooth (not solid), found in the dairy section. 

-    1 egg 

-    1 ¼ cups of plain flour

-    salt & pepper 

-    sage leaves (all in packet)  

-    2 tbsp tarragon, chopped

-    50g butter 

-    parmesan, to serve. 

 

Instructions

-    Begin by boiling the pumpkin until soft

-    In the meantime, line a colander/sieve with paper towel 

-    Once the pumpkin is soft, drain and mash with hand masher. 

-    Place pumpkin on the paper towel and leave for 5 minutes (this step removes all of the moisture out of the pumpkin to allow for a perfect dough). 

-    Once drained, add ½ cup pureed pumpkin to a bowl. Add flour, egg, salt, and pepper and mix with a wooden spoon (may need to add more flour if too sticky) 

-    Once well combined, place dough on a bench dusted with flour. 

-    Roll dough into a thin log and cut desired gnocchi sizes 

-    Boil water in a medium-sized saucepan 

-    Once boiled, add gnocchi pieces. Taking them out as they reach the top surface. 

-    Heat a frypan on medium heat

-    Add butter and herbs and leave for 1 minute 

-    Then add cooked gnocchi pieces and fry until golden on some sides (approx. 4 mins). 

-    Serve with Parmesan. 

 

Slow cooker loaded sweet potato boats

Another excellent meal prep recipe for the start of the week! 

 

Ingredients 

-    4 sweet potatoes

-    1 can red kidney beans 

-    1 can of lentils

-    1 can diced tomatoes 

-    Diced onion

-    1 tsp minced garlic 

-    1 tsp cumin 

To serve:

-    Avocado 

-    Small can of corn

-    Coriander 

-    Sour cream/Greek yogurt 

 

Directions

Place Sweet potatoes and salt in the slow cooker on low and leave on low for 4-6 hours. 

 

In a saucepan sauté diced onions with garlic until transparent then add cumin and salt (option to add chili). Stir through the beans for one minute. Add the tomatoes and simmer on low heat until flavours are well combined (approx. 20 mins). 

 

Serve beans on top of potatoes with corn, avocado, yogurt, and coriander. 

Vegan Quinoa Chili

 

Ingredients

  • 1 brown onion roughly diced

  • 2 med sweet potato’s, diced.  

  • 2-3 cups of organic vegetable stock

  • 1 can organic diced tomato’s 

  • 1 cup of quinoa (rinsed)

  • 1 can of organic kidney beans

  • 1 can of organic black beans

  • 1 can of corn

  • 1 tsp salt

  • 1 tsp garlic powder

  • 1/2 tsp of pepper

  • 3 tsp chili powder (dependent on your chilli tolerance!)

  • 3tsp of cumin 

  • Cinnamon stick

Optional to serve:

  • Fresh coriander, greek/coconut yogurt, avocado, corn tortillas, cheese.

 

Directions 

  • Sauté onion in oil until transparent. 

  • Add diced potato, all of the spices and cover for a few minutes. 

  • Add stock and bring to a boil 

  • Adding the beans, corn, quinoa, cinnamon stick and simmer for about 30 minutes or until potato is soft.

  • Serve. 

Sweet potato Frittata 

Hunger can strike instantly between meals, so it is essential to be organized with snacks when this arises. By making sure there are snacks on hand ready that are high in complex carbohydrates and protein to fill you up. 

 

Some great snack ideas include:

•    Boiled eggs 

•    Homemade granola breakfast bar (recipe coming soon)

•    Smoothies with vegan/vegetarian protein powder 

•    Trail mix (dried fruit and nuts)

•    Humus with brown rice crackers 

 

Sweet potato frittata mix 

Ingredients (aim for organic where possible)

•    One large sweet potato diced into small pieces 

•    Broccoli chopped 

•    Spring onions finely chopped 

•    Cherry tomatoes

•    Eight eggs 

•    ¾ cup parmesan cheese (do not substitute for soft cheese)

•    Salt and pepper

•    Baby spinach 

Directions

•    Preheat oven to 200 degrees 

•    Place chopped sweet potato in a microwave for 3-5 minutes until soft 

•    In the meantime, sauté the spring onions in a frying pan until softened 

•    Whisk together eight eggs, parmesan and salt, and pepper

•    Add broccoli to fry pan until cooked through, then add spinach until weltered down 

•    Pour egg mixture onto oven proof tray, then add all of the remaining ingredients. 

•    Cook for 20-25 minutes

Slow cooker vegan Thai pumpkin soup

Ingredients

  • Roughly 1.3 kg of Kent pumpkin or two quarter pieces

  • 1 white potato, peeled, chopped in half

  • 1 carrot, peeled, chopped.

  • 1 onion, roughly chopped

  • 1 can of coconut cream/milk

  • 1 tsp of cinnamon

  • 1 tsp of cumin

  • 3 cups of vegetable stock


 

Directions

1. Cut skin off pumpkin and place on a roasting tray with some olive oil.

2. Place in an oven on 180°C and lightly roast for 20 mins.

3. In the meantime, place remaining ingredients into a slow cooker on low heat and season with salt and pepper.

4. Add pumpkin and cook for approximately 6 hours.

5. With a stick blender or in batches in a blender, blend entire content of the slow cooker and combine.

6. Serve as desired with bread, yogurt, parsley or alone!

GF Vegetarian pasta bake - less than $20 to make!

Ingredients

- 2 packs of GF pasta (I used the Orgran buckwheat and vegetable rice spirals from coles) cooked. 

- 2 brown onions - diced 

- 2 zucchinis - grated 

- 1 broccoli florist chopped and the left over stem grated 

- 2 cups of ricotta cheese (again I used the coles brand)

- 1 1/2 cups frozen peas

- 3/4 cup parmesan cheese, plus extra for the top

- 1/3 cup chopped basil leaves 

 

Directions
 

 

  1. Preheat oven to 180oC 

  2. Place onion and olive oil into a large frypan on low-medium heat. Cook until transparent 

  3. Meanwhile cook pasta according to instructions on the back of the packet. Drain and set aside.  

  4. Add zucchinis, brocoli, and peas to fry pan and cook for 5 mins. 

  5. Take frypan off the heat and add the cooked pasta, ricotta, parmesan, and basil. Stir together well. 

  6. Add contents of the frypan to an oven dish and sprinkle with parmesan  

  7. Cook for 20 mins and serve! 

 

 

This meal gave me a heap of yummy leftovers for the week. I even added a can on tuna for extra protein on some days! 

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