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Plant Based Carrot Quinoa Sung Choi Bao

Plant Based Carrot Quinoa Sung Choi Bao

Jacqueline Alwill | October 28, 2019

 

If you have some garlic, sesame oil, tamari, lettuce and onion on hand then you have the base ingredients for Sung Choi Bao and whatever you’d honestly like to team with it! I used up some leftover cooked quinoa the other day to make this with carrots, I actually think it’s my favourite variation to date – you can check out the Mushroom Sung Choi Bao here too.
Use whatever veggies you like in it – broccoli, eggplant, roast pumpkin pieces, grated cooked sweet potato they’d all work incredibly well and are an easy way to get more veggies into a meal that’s delicious and simple to pop together too.

This recipe is gluten-free, dairy-free, vegan, and serves 2 people. Simply double or triple for a larger family serve.

Ingredients

2 teaspoons coconut oil
4 cloves garlic, peeled and sliced
400g carrot, grated
1 ½ cups cooked quinoa
¼ cup water
1 tablespoon sesame oil
3 tablespoons tamari or gluten free soy sauce
4 asian shallots, finely chopped
¼ – ½ bunch coriander, leaves and stalks finely chopped
Crushed peanuts to serve, optional
Lettuce leaves – ice berg preferably, to serve

Method

1. Heat coconut oil in a large fry pan or wok, and sliced garlic and saute for 30seconds.

2. Add carrot and quinoa and cook for 4 minutes.

3. Add water, sesame oil and tamari and cook a further 4 minutes.

4. Next, add chopped shallots and coriander and cook for 3 minutes.

Serve hot with lettuce leaves, extra chilli and peanuts if desired.

 

Vegan Meatballs With Zoodles

Vegan Meatballs With Zoodles

Food Matters | September 30, 2019

 

You will be amazed by the hearty taste of these meatless meatballs! Approved by the Food Matters Team, these meatless meatballs are packed with flavor, fiber and protein!

A great way to sneak more veggies into the kids diet!

Ingredients

Meatballs
½ cup walnuts
½ cup rolled oats
1 cup grated carrot
½ cup fresh parsley, finely chopped
⅓ cup fresh basil leaves, finely chopped
4 sun-dried tomatoes, roughly chopped
2 garlic cloves, minced
1 can kidney beans, drained and rinsed (14 oz or 400g)
2 tbsp chia seeds & 3 tbsp water, mixed together
½ tbsp olive oil
1 tsp dried oregano
salt & pepper to taste

Pasta Sauce
2 garlic cloves, minced
1 small onion, finely diced
½ tbsp olive oil
1 can organic tomatoes (14 oz or 400g)
¼ cup black olives, pitted
handful of fresh basil, roughly chopped
handful of fresh oregano, roughly chopped
salt & pepper, to taste

Method

1. Preheat oven to 350°F (180°C) and line a large baking sheet with parchment paper.

2. Add the oats, grated carrot, parsley, basil, sun-dried tomatoes, walnuts, olive oil, dried oregano and salt & pepper to the food processor. Process until a crumble forms.

3. Add kidney beans, soaked chia seeds into the food processor and process until everything is combined well.

4. Roll the mixture into 18-20 balls, packing each ball tightly between your hands so it holds together well.

5. Place each ball onto the prepared baking sheet an inch or two apart.

6. Bake for 20 minutes, remove from oven, gently flip and bake for a further 15-20 minutes until nice and golden.

7. While your meatballs are baking, make your pasta sauce by heating oil in medium pan over medium heat, saute onion and garlic until softened. Add tomatoes and simmer for 5 or so minutes. Stir through olives, herbs, salt and pepper.

8. Serve with zucchini pasta and top with homemade pasta sauce.

 

Vegetarian Quinoa Stuffed Mushrooms

Vegetarian Quinoa Stuffed Mushrooms

Georgia Harding | September 14, 2019

 This recipe has been reposted from Georgia Harding’s website, Well Nourished.

One of my favourite vegetarian meals, these Quinoa Stuffed Mushrooms are tasty and super simple to make. The combination of protein from the quinoa, carbohydrate via the vegetables and essential fats from the walnuts makes this one brain boosting, nourishing meal.

This recipe serves 4, and is vegetarian, and gluten-free.

Ingredients

For the stuffed mushrooms
8 medium-large sized portobello or field mushrooms, stalks removed & set aside
1 cup cooked quinoa (½ cup uncooked will yield 1 cup)
½ small red onion or bunch of spring onions, finely diced
Large handful of spinach or kale leaves, finely chopped
1 tbsp thyme leaves, picked off the stalks (or 1 teaspoon dried thyme)
100g soft feta or goats curd, crumbled
Sea salt and black pepper, to taste
½ cup (approx.) walnuts, roughly chopped
1 tbsp chia seeds (optional)
Rocket or mixed lettuce leaves, to serve (optional)

For the dressing (optional)
One clove garlic, unpeeled (roasted with the mushrooms)
One small lemon, zest & 2 tbsp juice
4 tbsp extra virgin olive oil

Method

1. Preheat your oven to 180º C.

2. Chop the mushrooms stalks up and combine in a bowl with the quinoa, onion, spinach or kale and thyme leaves.

3. Now mix through the feta or goats curd. Taste and season with sea salt and freshly ground black pepper.

4. Spoon onto the mushrooms, pressing it into place and then top with the walnuts and sprinkle with the chia seeds.

5. Place them on a baking tray with the whole clove of garlic and roast for 20 mins.

6. 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.

7. Serve the mushrooms on a bed of rocket or mixed lettuce leaves and drizzle over the dressing (making sure each mushroom gets a little).

 

 

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

Super Easy Oven Baked Vegetable Fritters

Super Easy Oven Baked Vegetable Fritters

Brenda Janschek | August 18, 2019

Here’s a delicious recipe perfect for lunch boxes for kids of any age.

The beauty of this little recipe is that you can substitute away with your kids preferred vegetables.
When I make these for dinner (with extras for next day’s school lunch boxes) I serve them with guacamole and sour cream and the kids demolish them.

Once again, I’ve avoided the grand mess that comes with frying on the stove, and saved myself lots of time by simply popping these fritters into the oven, using the time to tidy up the kitchen and throw together a salad while they cook.
If you’re looking for more recipe inspiration, take a look at my new recipe ebook getting rave reviews, Easy Wholefood Lunchboxes.
It’s packed with 40 delicious nut-free, refined sugar free sweet and savoury recipes which have all been kid-tested and approved!

This recipe makes 16 fritters & serves 4-5 people

 

Ingredients

1 red onion
2 cloves garlic
2 tablespoons fresh herbs of choice like parsley, basil or mint
1 medium sweet potato
2 small carrots
1 medium zucchini
1 corn, kernels sliced off cob
1 cup chopped ham
½ cup cheddar cheese
½ cup parmesan cheese
1 cup spelt flour (add extra if mixture is too wet, needs to have medium firmness to hold circle shape on baking tray)
1 teaspoon baking powder
½ cup milk
⅓ cup melted and slightly cooled butter
3 eggs, lightly beaten

 

Method

1. Preheat oven to 175 degrees Celsius.

2. Line two or three baking sheets with baking paper.

3. Finely chop onion and garlic and herbs.

4. Pop sweet potato and carrot in a food processor, finely chop/grate and place into a large bowl.

5. Finely chop/grate zucchini in food processor and pop into the same bowl as sweet potato and carrot, placing all other ingredients into the bowl and stir well.

6. Add extra flour if the mixture is too wet, it needs to have medium paste consistency.

7. Dollop the mixture onto the baking paper and cook for approximately 20 minutes or until fritters are firm and golden.

Check out more fantastic recipes, online courses and wellness blogs on Brenda’s website.

Winter Warming Cinnamon Sweet Potato Salad

Winter Warming Cinnamon Sweet Potato Salad

Georgia Harding | August 14, 2019

This recipe has been reposted from Georgia Harding’s blog, Well Nourished, with permission from the author

Come winter time, I love to continue to eat salads as leafy greens are in season and I believe nature has given us an abundance of them for a reason. However I always ‘warm’ them up by adding cooked vegetables, nuts, seeds and most importantly warming aromatic herbs and spices. So I give you this Winter Potato Salad as a beautiful, nourishing addition to your winter salad list.

This recipe serves 4-6 people

 

Ingredients

60-100g of leafy greens such as watercress (my preference), rocket or baby spinach.
2 tablespoons of ghee butter or coconut oil
1 tablespoon of maple or rice malt syrup
1 teaspoon of cinnamon, ground
Good pinch of sea salt and ground pepper, to taste
1 large sweet potato, diced into approx. 1.5cm chunks (you can peel it or leave the skin on)
½ cup of raw almonds
1 clove of garlic, unpeeled

Chickpeas
1 tablespoons of ghee, butter or coconut oil
1 x 425g can of chickpeas, drained and rinsed (or 1 ½ cups of cooked chickpeas)
½ teaspoon of cinnamon, ground
½ teaspoon of cumin, ground
¼ teaspoon of turmeric ground
Good pinch of sea salt, to taste
Zest and juice of half a lemon

Dressing
3 tablespoons of extra virgin olive oil
1 tablespoon of lemon juice
1 tablespoon of maple or rice malt syrup
Flesh squeezed from the baked clove of garlic
Sea salt and pepper to taste

 

Method

1. Preheat your oven to 180℃.

2. In a small pot combine the ghee, butter or coconut oil, syrup, cinnamon and seasoning over a low heat unit the fat has melted and ingredients combined.

3. Place the sweet potato, almonds and the whole garlic clove in a baking dish and pour over the above mixture, tossing to coat the sweet potato and almonds well. Arrange in a single layer and bake for 20-30 minutes until the sweet potato is just cooked through.

4. Now prepare your chickpeas. Without rinsing the small pot, add the ghee, butter or coconut oil and heat gently to melt. Now add the chickpeas, spices and seasoning and stir over a low heat until you can start to smell the spices (just a few minutes).

5. Remove from the heat and stir in the juice and zest. Set aside.
Place you leafy greens in a serving bowl or plate.
Once the potato is cooked, remove from the oven and allow to cool.

6. Make you dressing by combining the ingredients together well.

7. Just prior to serving, toss the dressing through the leaves to coat and top with the cooled sweet potato, almonds and chickpeas.

 

Variations

Nut-free
Substitute the almonds with sunflower seeds.

Legume-free
Replace the chickpeas with a cup of cooked quinoa or buckwheat.

Fructose-friendly
Choose rice malt syrup as your sweetener.

Make it go further
Add a cup of cooked quinoa, diced or shredded chicken or a can of tuna.

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

Brown Rice, Lentil and Veggie Patties

Brown Rice, Lentil and Veggie Patties

Bel Smith | August 13, 2019

 

These delicious brown rice, brown lentil and vegetable patties are a great vegetarian recipe that you can use for dinner and lunch. They’re loaded with protein and long lasting carbohydrates, perfect for keeping tummies full. They’re delicious served warm with a great big dollop of hummus or tzatziki and a salad or steamed vegetables for dinner. The leftovers are super yummy for the lunchbox too. We served ours in cos lettuce leaves so wrapped around the patties.

Adjust the size of the patties for however you want to serve them. I made these ones into smaller shapes so they were suitable for the lunchbox as well as the dinner plate. See below for 2 other ideas. Let me know how you use them in the comments below.

Ingredients

1 cup cooked brown rice
1 x 400g brown lentils
1 small zucchini grated
1 small carrot, grated
1 tsp cumin
½ tsp coriander
½ tsp garam masala
½ cup gf plain flour
2 eggs whisked
S&P to taste
Sesame seeds to coat
Coconut oil to shallow fry

Method

1. Put all ingredients up to sesame seeds in a food processor. Blend for 30 seconds to mix then pulse a few times until it forms a thick paste.

2. Refrigerate 15-30 mins.

3. Put a big pile of sesame seeds on a plate, take a heaped tablespoon of mixture into your hands to form a patty. Drop in the sesame seeds and turn to coat it all around. This mixture is quite soft so you need to be a bit gentle with how you toss them. Repeat until all the mixture is used.

4. Heat a pan with a tbsp of coconut oil over medium heat. When heated, put in patties. Cook each side for about 3-4 minutes. Keep an eye on the heat, if it’s too hot the sesame seeds may cook too quick. You may need to add a little more coconut oil to cook all of them. Adjust the cooking time depending on the size of the patty you make. Bigger, fatter ones will require longer to cook through.

5. Cook in batched until all the mixture is used up.

 

2 Other Ways

– Make the patty bigger and fatter and serve as a hamburger. Choose a good quality wholegrain roll or sourdough, and load it with delicious salad items.

– Make smaller falafel size, and serve in a wrap with salads. You could even toast the wrap for extra yum factor.

 

The story behind this recipe

For the last year, we have been trying to have more vegetable based meals every Monday night as part of the Meatless Monday food movement. I have a tendency to fall back to curries and stir fries. This year, I am trying extra hard to create other dishes too which work well for dinner and lunch box.

This week, on Monday I did home ec with Indrani for her schooling and she asked to learn how to make spaghetti Bolognese, so we didn’t actually do Meatless Monday because she really wanted to eat the meal she made. No complaints from me there – a night off! But it did actually give me the headspace to try out some vegetable ideas. This brown rice, brown lentil and vegetable pattie was a success, so I am sharing it with you. I hope you enjoy them!
Just a reminder, you don’t need to be a master chef, or have a big spotless kitchen to make awesome nutritious meals or snacks for your family.

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