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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

 

Brown Rice Sushi Bowl with Miso Roasted Carrots

Brown Rice Sushi Bowl with Miso Roasted Carrots

Kate Parker | February 15, 2019

 

Ingredients

1 cup cooked brown rice or white sushi rice if desired

1 tsp apple cider vinegar

1 tsp dulse flakes

1 tsp wakame or nori flakes

½ tsp coconut sugar

 

5 Dutch carrots, peeled

1 tbsp miso paste

1 tsp tamari or coconut aminos

1 tsp coconut sugar

1 tsp olive oil

¼ cup boiled water

 

1 sheet nori, cut into squares

½ an avocado, sliced

Handful of baby kale leaves

Sesame seeds to garnish

 

Method

 

Pop brown rice on to cook via absorption method. Approx ½ cup of brown rice dried will make 1 cup of cooked brown rice.
When cooked, stir coconut sugar in to vinegar and stir vinegar mix, dulse & wakame through rice, return lid to pot until ready to serve.

For the carrots mix together the miso, tamari, sugar and oil together in a small cup or bowl.
Place carrots in a baking dish and cover with dressing, tossing carrots to coat.

Roast in an oven at 180 degrees for 20-35 minutes, or until carrots are tender. You may need to add a splash of water now and again to stop glaze from drying up completely.

For the last 5 minutes of cooking toss baby kale leaves through remaining miso dressing with the carrots and return pan to oven.

To assemble add rice to a wide bowl. Top with carrots, kale, avocado and cut nori. Sprinkle with sesame seeds to garnish.

 

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

 

 

 

 

“Better than the Canteen” Wholefood Vegan Sausage Rolls

“Better than the Canteen” Wholefood Vegan Sausage Rolls

Laini Oldfield | February 14, 2019

 

Adapted from the recipe by Here’s The Veg.

 

Why you might not want to eat regular sausage rolls…

 

Sausage rolls are an Aussie tradition! I definitely ate my fair share from the school canteen in high school. But they’re usually a combination of pork and pastry, which means they’re pretty scarce in nutrients.

Even if you’re not avoiding meat for ethical reasons, we can assume that commercially bought sausage rolls don’t contain prime cuts of meat. They could include tail, head, cheek, gristle, sinew, tongue and, of course, fat. Some mass-produced lines could even include low-grade poultry meat. The percentage of meat in sausage rolls is often even lower than in burgers and there may be more chemical additives.

Sulphur dioxide, an antioxidant commonly used in sausage rolls, can cause wheeziness in susceptible adults and children.

Just look at these ingredients taken from a packet of frozen sausage rolls from Woolies.

Cue these better-for-you, nutrient-dense, homemade, vegan sausage rolls with no nasty ingredients.

I challenge you to serve these up to any meat lover – I bet they wouldn’t realise they’re meat-free!

The kids ask me pretty regularly for these “sausage” rolls and I’m all too happy to oblige.They’re a winner every – single – time!

Use them as a fun dinner with a side salad, left overs for school lunches, or cut them smaller and use as party food! You gotta pair sausage rolls with tomato sauce, so check out my sneaky tomato sauce switch here!

I usually prepare a big batch to completion, cook some in the oven for dinner or school lunches, and pop the rest in the freezer for another day. It’s great to simply take them out of the freezer and into the oven while we eat breakfast, then into school lunch boxes before they walk at the door.

In fact, just last night I made a double batch of these babies, which gave us 55 sausage rolls! We ate 16 of them for dinner (there were 7 of us), and now we have a tonne left over in the freezer for either more dinners or school lunches.

If you do freeze them, keep them separated from one another – I usually separate them with the puff pastry lining sheets left over from making them.

Side tip for the Savvy among us: I did the math and each sausage roll cost 85c.

This recipe is packed with protein from the quinoa flakes and tofu. Miso is a healthy way to pack in a lot of savoury umami flavour naturally, and squeeze in vitamins B, K E & folic acid, all of which aid in healthy immune function.

AND these sausage rolls apparently taste “better than the school canteen’s ones!”.

So without further ado…

 

Ingredients

 

3 cups pecans (though if you don’t have quite 3 cups, I’ve propped up with cashews and it still worked great)
2 onions
600g silken tofu (firm tofu works too, just add enough water to make the tofu ‘pourable’ when blended – about half a cup or more)
4 tablespoons red miso paste
2 teaspoons garlic powder
6 tablespoons tamari or coconut amino sauce
Ground pepper, to taste
5 frozen puff pastry sheets (Careme is top notch but expensive, next best is Pampas with no additives, there’s also a great gluten-free recipe in this recipe book)
Water / milk / eggs for brushing pastry

 

Method

 

1. Preheat oven to 200 degrees celcius, prepare a baking tray and thaw out puff pastry.
2. Pop the pecans in the food processor until thoroughly chopped, but not powdery.
3. Tip into a large mixing bowl, then toss in the quinoa flakes.
4. Chop the onion into large chunks, then place in the food processor briefly. It should have a ‘finely chopped’ kinda texture. You could of course just chop it yourself, but if the food processor’s out, why would you? Add onion to bowl.
5. Finally, whizz up the tofu in the food processor, and pour it into the mixing bowl.
6. Add all other filling ingredients to the mixing bowl: rolled oats, miso, garlic powder, sauce and pepper.
7. Stir well.
8. Slice puff pastry sheets in half so that it makes two rectangles.
9. Spoon the filling down the centre third of each pastry rectangle, lightly brush another third with water or milk, and then roll the pastry, starting from the empty third and tucking it into the brushed third.
10. Slice the roll into halves or thirds (whatever size you want really), and place on the baking tray.
11. Make a couple of diagonal cuts on the top of the roll, brush with water/milk, and sprinkle with sesame seeds.
12. Repeat with remaining filling and pastry.
13. Bake the rolls for about 20 mins, or until they’re golden brown and flaky.
14. Serve with your fave tomato sauce. Mine is here.

 

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.

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