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This Protein Packed Grain Salad is a Midweek Superstar

This Protein Packed Grain Salad is a Midweek Superstar

Georgia Harding | March 9, 2019

 

Recipe thanks to wellnourished.com.au

 

This healthy grain salad is a filling salad which is great for a mid-week meal or entertaining a crowd, it’s just so delicious. The combination of rice, lentils, nuts and seeds ensure it is a ‘complete protein’ and a very nourishing plant-based meal or side.

This recipe serves 4

 

Ingredients

1 cup uncooked brown rice
¾ cup uncooked puy (also called French) lentils
1 red onion peeled, halved & sliced
¼ cup pepitas, toasted
¼ cup flaked or slivered almonds, toasted
¼ cup pine nuts, toasted
½ cup currants
3 tbsp baby capers, drained
1 bunch coriander or mint leaves, washed & picked off the stems
½ bunch parsley leaves, finely chopped

Dressing
Juice & zest one lemon
3-4 tbsp extra virgin olive oil
Salt & pepper, to taste

Yoghurt & tahini sauce
1 cup unsweetened greek yoghurt (or coconut yoghurt if vegan)
1 tbsp tahini
1 tsp salt

 

Method

1. Begin with cooking the rice and lentils.

2. To cook the lentils, rinse them, put them in a small pot and cover with water. Bring to the boil, then reduce to a rapid simmer 30 mins or until cooked through. Strain and set aside.

3. To cook the brown rice, place in a small pot with 1½ cups of water, bring to the boil then cover and reduce to a slow steady simmer for 30 mins. Remove the lid and allow to sit for 10 mins before fluffing with a fork.

4. Allow to cool and place the rice and lentils in a salad bowl.

5. Once cool, add the onion, nuts, seeds, currants, capers, coriander and parsley. Toss together until well combined.

6. For the dressing, mix the oil, lemon juice and zest together well.

7. For the yoghurt and tahini sauce, mix the ingredients together in a small serving bowl or jug until combined.

8. Prior to serving, dress the salad and toss well to coat the grains.

9. Serve with the yoghurt and tahini sauce (I serve it on the side so each person can add it as they like).

 

Tip
You can prepare this ahead of time and simply combine and dress just before serving. Leftovers are also lovely the next day.

 

Georgia’s website, Well Nourished, is full of delicious, wholefood recipes, blog articles around health and wellness so much more.

Share your beautiful wholefood meals with us on Instagram with #myTWC

 

Lyndi’s Loaded Greek Salad

Lyndi’s Loaded Greek Salad

Lyndi Cohen | February 24, 2019

 

Prep time: 10 mins
Cook time: 0 mins
Total time: 10 mins

This recipe serves 8 people as a side.

 

Ingredients

1 continental cucumber, chopped
2 punnets cherry tomatoes, quartered
200g Greek feta
½ cup parsley, chopped
½ red onion, thinly sliced
1 cup of cooked chickpeas, drained well
1 tbsp balsamic vinegar or balsamic glaze
1 tbsp olive oil
1 pinch salt
1 pinch black pepper

 

Method

1. Add all ingredients in a large serving bowl. Keep feta in a wedge.

2. To serve season with salt & pepper, break up the feta and toss ingredients with balsamic vinegar (and/or balsamic glaze) and extra virgin olive oil.

 

Find more fabulous recipes, health advice and more on Lyndi’s website.

 

Share your favourite salad creations with us on Instagram with #myTWC.

 

 

Spicy Broccoli Pasta

Spicy Broccoli Pasta

Alyce Alexandra | January 30, 2019

 

The perfect quick meal for two, you’ll have dinner on the table in less than 15 minutes! Our star ingredient broccoli forms the bulk of the sauce, enhanced with chilli, garlic, lemon juice, olive oil and cheese – it’s a winning combination. Finish this dish off with toasted pine nuts for creaminess and crunch, there’s nothing unsophisticated about this simple dish.

This recipe is vegetarian, serves two people & can be made gluten-free by using your favourite gluten-free pasta!

Ingredients

250g orecchiette, or gluten-free penne, spiral pasta or spaghetti
1 brown onion, peeled and halved
3 cloves garlic, peeled
2 long red chillis, halved
100g olive oil
2 heads broccoli, cut into florets
1 lemon, juice only
1 tsp fine salt
50g pine nuts, toasted
80g cheese, to serve (Parmesan, Pecorino, Feta, blue, to make vegan use nutritional yeast instead)
Chilli flakes, to serve (optional)

 

Method

1. Cook pasta according to package instructions.

2. Meanwhile, place onion, garlic and chilli in TM bowl, chop for 5 seconds, speed 5. Scrape down sides.

3. Add olive oil, sauté for 5 minutes, 120°C, speed 1.

4. Add broccoli, chop for 5 seconds, speed 4, or until finely chopped, assisting with spatula if necessary.

5. Add lemon juice and salt, heat for 3 minutes, 80°C, reverse speed soft.

6. Toss broccoli mixture, pasta and pine nuts. Top with cheese and chilli flakes (if using) to serve.

 

Total time: 15 minutes.

 

Find more of Alyce’s fantastic whole food Thermomix recipes on her website.

 

Share your delicious pasta recipes with us on Instagram with #myTWC

 

Toasted Almond Mango Salad with Sweet Chilli Dressing

Toasted Almond Mango Salad with Sweet Chilli Dressing

Lyndi Cohen | January 24, 2019

Boy oh boy, I love bright, fresh summer salads like this one. This beauty is ideal to take along to a BBQ. It’s interesting and filling and even non-salad lovers will dig it.

I’m always adding nuts and seeds to salads for more crunch (and healthy fats/protein). When I toast seeds and nuts, I do it in bulk and then store them in airtight jars. This simple meal prep hack saves me time and really motivates me (and makes it easy) to whip up more gourmet meals and interesting salad bowls.

When you’re toasting the almonds or any nuts, consider that they brown VERY quickly so don’t get distracted or step away. You’ll often smell them when they’re ready so keep your senses alert if you are busy in the kitchen.

I also always use a V-slicer (also known as a mandolin) to easily slice onions and other veggies. It means fewer tears (from the onions) and faster meal prep. Just be careful not to slice your fingers! I also use a vegetable peeler to slice the cucumber into ribbons, leaving out the very wet middle bit. I just like the way they look so feel free to chop or slice the cucumber instead.

My family is South African (and I was born there) so I grew up eating fruit in salads. I love to add mango to salads as well as blueberries, strawberries, pomegranate, watermelon, peaches, lychees and apricots.

I made this salad for my family’s Friday night dinner (catering to about 12 adults) and it was perfect as a side. Simply half the recipe if you’re making this for a simple mid-week meal.

If you don’t have broccolini, I think asparagus would work well here too. I also imagine you could swap out mangos for strawberries if it’s not summer but I am yet to try this! And of course, use rocket leaves or mixed lettuce instead of baby spinach if you prefer.

I really love a bit of chilli so I also added a sliced large red chilli on top afterwards, seeds removed. They aren’t very hot but give great colour. Adding red cherry tomatoes would also be a great option!

This is a great basic salad dressing so keep it on hand for future recipes too. It makes about 1 cup. Enjoy this recipe, my friends!

 

Ingredients

⅓ cup flaked almonds
1 tablespoon extra virgin olive oil, for cooking
2 bunches broccolini, sliced diagonally
2 cucumbers, sliced into ribbons
1 teaspoon chilli 
4 cups baby spinach leaves
2 large mangoes, cubed
2 large, ripe avocados
½ red onion, sliced
½ cup extra virgin olive oil
¼ cup sweet chilli sauce
¼ cup of lemon juice (ie. juice of 1 lemon)
Pinch of salt

 

Method

1. Heat large fry pan to med-high and toast almonds for 2-3 minutes, or until brown. Remove almonds and return pan to heat.

2. Add 1 tablespoon of extra virgin olive oil to the pan. Once hot, add broccolini, salt and chilli flakes. Saute for 5 minutes, or until cooked.

3. In a large salad platter/bowl, layer the ingredients starting with the spinach, broccolini, cucumber, red onion, avocado and mango.

4. Mix up the dressing (oil, sweet chilli sauce, lemon juice and salt).

5. Add the almonds and dress the salad just before serving for the best result.

 

Details

Prep time: 10 mins Cook time: 10 mins Total time: 20 mins

Serves: 10-12 as a side

 

Share your summer salad creation with us on Instagram with #myTWC

Find more fabulous recipes, health advice and more on Lyndi’s website.

Rich Tomato Pasta Sauce

Rich Tomato Pasta Sauce

Kate Parker | January 23, 2019

Ingredients 
1kg ripe tomatoes
1 bulb of garlic
1 medium onion, quartered (optional)
2 tbsp of olive oil
Salt and pepper to taste
Pasta (or zoodles) to serve

Method 
1. Preheat your oven to 180 degrees Celsius while you prepare your tomatoes. Any tomato variety will work as long as it’s ripe.

2. Put 1 tbsp of olive oil in a roasting pan and add in your tomatoes and onion quarters, roll about to coat the tomatoes in the oil, then season with salt. Roast in the oven for 40-90 minutes. The roasting time depends on the size of your tomatoes, if they’re cherry tomatoes they’ll break down much faster than large oxheart tomatoes.

3. Slice the bottom off the garlic blub so it’s easy to squeeze out the cloves once roasted. Place your garlic bulb (or bulbs if they’re small, or you’re a garlic fiend like me) into the pan to roast with about 20-30 minutes remaining. They will roast and stew in the juices and the sugars will naturally caramelize.

4. When the skin on your tomatoes starts to brown, and the tomatoes are broken down remove from the oven and sit to cool for 5-10 minutes.

5. Remove your garlic bulb from the pan and tip all the tomatoes and juices into a blender.

6. Squeeze the soft, roasted garlic from the bulbs into the blender as well.

7. Season with pepper and blend on low until all the tomatoes are chopped.

8. Add in any other ingredients you’d like such as freshly chopped basil, roasted eggplant or zucchini, roasted chillis, nutritional yeast and blend to combine.

9. Pour over hot pasta to serve.

 

Check out Kate’s website, Hobart Green Guide to find the best vegan and eco parts of Southern Tasmania and some great vegan recipes.

We love to see your amazing kitchen creations! Tag us #myTWC in your Instagram posts.

Sweet Potato Burgers with Tomato Pesto

Sweet Potato Burgers with Tomato Pesto

Ellen Babauskis | January 21, 2019

 

Who needs meat when you’ve got delicious sweet potato patties?

These burgers are seriously satisfying and bursting with flavour, thanks to a clever combination of spices. The nutritional yeast flakes (affectionately known as ‘nooch’) give a real cheesiness to the pesto, making it a great all-rounder for anyone avoiding dairy.

You can load this burger up however you like – we’ve opted for roasted mushrooms instead of a burger bun, which we cooked alongside the patties, but, of course, the world is your oyster. You can even roll the mixture into little ‘meatballs’ making a great snack or lunch for lunchboxes.

Give it a go and let us know what you think!

This recipe is: Gluten free, dairy free, vegetarian, vegan, nut free, soy free and serves 4-8 people.

Sweet Potato Patties Ingredients

1 large sweet potato, chopped into 3cm pieces (approx. 600g)
400g cooked chickpeas, drained and rinsed
2 tbsp toasted sesame seeds, plus extra for rolling
1 tsp ground cumin
½ tsp ground cinnamon
1 tsp ground turmeric
1 tsp fine salt
1 tsp cayenne pepper

Sun-dried Tomato Pesto Ingredients

1 garlic clove, peeled
200g semi sun-dried tomatoes
40g olive oil
10g nutritional yeast flakes
Salt, to taste

Method

1. Preheat oven to 160°C. Line a baking tray with baking paper or a baking mat.

2. Steam the sweet potato until soft.

3. Add sweet potato, chickpeas, sesame seeds, cumin, cinnamon, turmeric, salt and cayenne pepper to a food processor and blend until smooth and combined.

4. Roll mixture into 8 balls, coat in sesame seeds and place on a single baking tray. Flatten to form patties. Bake in the oven and cook for 25 minutes, or until golden.

5. Meanwhile, to make pesto, finely chop garlic and sundried tomatoes or process in a bullet blender or small food processor.

6. Add oil, yeast flakes, and salt to garlic & sundried tomato and mix until combined.

 

To Serve

Serve patties in burger buns or, for a low carb gluten-free option, on top of large roasted mushrooms (pictured). Top with sundried tomato pesto, avocado, leafy greens, chutney etc.

 

Find more of Ellen’s fantastic vegan Thermomix recipes & vegan advice on Alyce Alexandra Cookbooks.

Share your simple whole food dinners with us on Instagram with #myTWC. 

 

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