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Get Lunchbox Ready With This Zucchini, Carrot and Kale Slice

Get Lunchbox Ready With This Zucchini, Carrot and Kale Slice

Megan Garner | May 2, 2019

 

This recipe from vegan Nutritionist and Naturopath, Megan Garner, is a great option for lunch boxes, weekend brunch, a picnic, or even a savoury breakfast! Whip up a batch this weekend, cut into portions and store in the freezer for easy lunches to enjoy with salad and hummus. Yum!

 

Ingredients

1 onion, diced
1 garlic clove, crushed
2 zucchinis, grated
2 carrots, grated
1 cup kale, chopped
2 teaspoons curry powder
350g extra firm tofu
200ml soy milk
1 tablespoon nutritional yeast
2 tablespoons gluten-free flour
2 teaspoons Dijon mustard

Method

1. Preheat oven to 180 degrees Celsius.

2. In a frying pan on medium to high heat, add a splash of water and onion and saute until transparent.

3. Wrap the grated zucchini in a cloth and squeeze hard to discard the excess liquid.

4. Add in the garlic, kale and grated zucchini and carrot, saute until the zucchini has softened.

5. Remove from the heat and set aside.

6. In a food processor, add the curry powder, salt, pepper, tofu, soy milk, nutritional yeast, flour and mustard and blend until smooth.

7. Combine the creamy mixture from the processor and the zucchini mixture and pour into a tin lined with baking paper.

8. Bake for 50 minutes to 1 hour until lightly browned on top and a skewer comes out clean.
Allow to cool and put in the fridge until needed.

 

 

Visit Megan’s website to learn more about plant-based nutrition and naturopathy, book a consult or purchase her e-book.

Share your healthy wholefoods lunchbox recipes with us on Instagram with #myTWC.

 

Chilli Lime Barbecue Cauliflower Steaks

Chilli Lime Barbecue Cauliflower Steaks

Lyndi Cohen | April 30, 2019

 

You’ve probably eaten cauliflower as rice, mashed, boiled and baked – but have you ever tried it grilled on the BBQ?

My meat eating husband really loved these (even though he didn’t think he would). The flavour sings with tangy, smokey vibes.

If you’re vegetarian or vegan and want a delicious option for BBQs, these chilli lime cauliflower steaks are your solution!

If you eat dairy, you can sprinkle with fetta for a little bit extra flavour. Keep the leftover florets and use in another recipe (like Crispy Parmesan Cauliflower Nuggets).

Don’t love coriander/cilantro? Swap it out for parsley.

Prep time: 5 minutes
Cooking time: 10 minutes
Serves: 2 as a side

Ingredients

Cauliflower Steaks1 large head cauliflower
2 tablespoons extra virgin olive oil
1 lime, zested and juiced
1 teaspoon salt
1 clove crushed garlic
1 tablespoon smoked paprika
1 tablespoon harissa powder
1 teaspoon honey
A handful of chopped coriander/cilantro leaves and lime wedges to serve

Method

1. Heat the BBQ or pan to med-high heat. Trim the cauliflower stems/leaves and cut the cauliflower into 2-3cm thick slices.

2. In a small bowl, add olive oil, lime juice, salt, garlic, lime zest, paprika and harissa powder. Whisk ingredients then brush each side of the cauliflower pieces with the mixture

3. Place on the BBQ or pan. Cook for 5 mins on either side until nicely grilled. Serve with coriander and lime wedges.

 

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

Share your delicious vegetarian meals with us on Instagram with #myTWC

 

Protein Packed Greek Lentil Salad

Protein Packed Greek Lentil Salad

Jacqueline Alwill | April 28, 2019

 

This is one of those salads that tastes sensational as is, but should you wish you can split the servings down a little and add more protein from fish or chicken etc. If the other salads in the image are also making you drool then read on to find the recipes!

This recipe is gluten-free, dairy-free, sugar-free and vegan and serves 4 as a side.

 

Greek Lentil Salad

Ingredients

1 cup cooked lentils  (approx 1x 400g tin organic lentils rinsed and drained)
1 punnet (250g) cherry tomatoes, quartered
½ small bunch basil, leaves picked and shredded
¼ small bunch mint, leaves picked and shredded
1 Llebanese cucumber, diced

Dressing Ingredients

2 teaspoons (approx ½ lemon) lemon zest
2 tablespoons (approx ½ lemon) lemon juice
2 tablespoons extra virgin olive oil
½ teaspoon dried oregano
Sea salt and black pepper

 

Method

1. Place lentils, cherry tomatoes, basil, mint and cucumber together in a large bowl and toss gently.

2. Whisk together dressing ingredients in a small bowl.

3. Add dressing to the main salad ingredients and toss.

4. Season with sea salt and black pepper and serve.

 

References:

(1) Hanson et al, Br J Nutr. 2014 Feb:  https://www.ncbi.nlm.nih.gov/pubmed/24063808

 

Jacqueline’s website, The Brown Paper Bag Nutrition, is loaded with healthy, wholefood recipes with a focus on plant-based eating as well as fabulous health, nutrition and lifestyle advice.

Share your beautiful salad creations with us on Instagram with #mytwc

 

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 and miso paste in the food processor, and pour it into the mixing bowl.
6. Add all other filling ingredients to the mixing bowl: rolled oats, 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.

 

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