Recipes

Breakfast Vegetable Scramble

Cauliflower Soup

Creamy Cauliflower Soup

Loaded Baked Beans

Thai Pumpkin Soup

Raw Vegetable Selection

Thai Curry Pulses/Soup Mix with Vegetables

Easy Vegetable Fried Rice

Basil Gnocchi

Mushroom Risotto

Chickpea, Chilli & Chargrilled Broccoli Salad

Nothing Else Matters Corn Chip Dip

 

Breakfast Vegetable Scramble 

1 tablespoon oil (I used Garlic infused Olive Oil, but you can use what you have/prefer)
4 small yellow squash, cut into small wedges
1 teaspoon garlic, minced
½ large or 1 medium zucchini, diced
2 portobello mushrooms
½ red onion, diced
½ chilli pepper, diced (or you could use ¼ capsicum)
1-2 tablespoon/s fresh thyme, finely chopped ( you could use dried thyme or any herb you may prefer)
1 small avocado
Salt and pepper to taste

*Serves 2

Heat the oil in a medium pan on a low to medium temperature, adding the squash first to soften it a little. After a few minutes add the minced garlic and then after another few minutes add the red onion. Once heated through add the mushrooms, pepper/capsicum and fresh thyme.
Heat all the ingredients until suitably cooked and then serve.

You can add or swap out any of the vegetables for ones you like. Some include tomatoes, artichokes, spinach, just to name a few. You will also note that I also did a creamy version. I simply added about 1 tablespoon per serve of Toffutti (non-dairy Sour Cream) at the end, melting and stirring through.

 

Cauliflower Soup     

1 small to medium cauliflower, broken into small florets
2 onions, diced
2 cloves garlic
1 litre vegetable stock/water
2 rosemary sprigs
1 tablespoon coconut oil
Salt and pepper to taste

Method
Sauté the onion and garlic in oil. Once translucent, add the vegetable stock and cauliflower slowly bringing it to the boil. Reduce to a simmer and add rosemary sprigs for flavour (if you don’t like the pieces of rosemary in the soup, add within a mesh cooking bag to keep together). Once cooked through and the rosemary has been added enough flavour remove the sprigs and puree the mixture with a stick blender or alike.

Nutritional yeast can be added on serving to help thicken soup if desired. Onions can also be pre-roasted to add more depth to the flavour. You could also add coconut cream if seeking an extra creamy texture.

 

Creamy Cauliflower Soup

1 small to medium cauliflower, broken into small florets
3 onions, 2 roasted whole 1 sliced
2 cloves garlic
1 litre vegetable stock/water
2 rosemary sprigs
1 tablespoon macadamia oil
300 gms raw cashews

Salt and pepper to taste

Method
Peel and roast 2 whole onions (180 degree oven for about 20-30 mins). Sauté the remaining sliced onion and garlic in oil. Once translucent, add the vegetable stock and cauliflower slowly bringing it to the boil. Sliced the roast onions into quarters and add to the soup. Reduce to a simmer and add rosemary sprigs for flavour (if you don’t like the pieces of rosemary in the soup, add within a mesh cooking bag to keep together). Once cooked through and the rosemary has added enough flavour remove the sprigs. Turn off the heat and add the cashews, allowing to soak in the soup for at least 10 mins. Then puree the mixture with a stick blender or alike.

Nutritional yeast can be added on serving to help thicken soup if desired. Add salt and pepper to taste, though most often this is not needed.

 

Loaded Beans (serves 4) 

  • 1 clove garlic/1 teaspoon minced garlic
  • 1 brown onion
  • 1 tinned organic baked beans or equivalent beans of your choice
  • ½ capsicum, julienned
  • 1 small zucchini, julienne
  • 4 large or 6 small mushrooms
  • ½ red onion
  • ½ avocado
  • Sauce to taste – tomato sauce, BBQ sauce, red wine reduction

Other options – tomatoes, olives, artichokes, spinach leaves

Topping/flavouring – Yeast flakes, Italian dried herbs, coriander, avocado, salt and pepper

 

Heat the brown onion and garlic in a pan until the onion is translucent before adding the beans and vegetables as per their cooking time for their size and density (e.g. capsicum, zucchini, red onion, mushrooms). Add additional sauce/red wine as needed to ensure ingredients are well coated. Once cooked plate up and season to taste with items of your choosing. Then top the mix with the ½ avocado. Enjoy!

You could also pop this on toast if you wish, I have also added spinach leaves and coriander in the past. The options are endless and add what you love! Just remember to keep any sauces as low in sugar as possible.

I also recommend cooking on a low heat at the end to help thicken the sauce – it tastes richer this way and if you make extra the leftovers are great!

 

Thai Pumpkin Soup

1 tablespoon coconut oil
1 onion, diced
3 garlic cloves, finely chopped
1 lemongrass stem, white part only, finely sliced
½ teaspoon cayenne pepper powder or 1 red chilli
1 teaspoon ginger, peeled and thinly sliced
1 kaffir lime leaf, julienned
1 bunch coriander, stems and roots finely chopped, save leaves for garnish
1 kg pumpkin, peeled and cut into cubes
540ml coconut cream
500ml vegetable stock
Zest of 1 orange

Method

Heat the oil in a large pot over a medium heat and add the onion, lemongrass, chilli, ginger, kaffir lime leaf, coriander stems and roots, and garlic. Fry until the flavours start to release but stop before it turns brown. Add the pumpkin, the coconut cream (leaving a little to swirl on top), vegetable stock and orange zest. Cook on a low heat until the pumpkin is tender. Blend the soup until smooth and pass through a strainer if wanting an extra smooth consistency.

 

Raw Salad Bowl

Raw fruits and vegetables are a quick and easy way to get great nutrients into our bodies. I find this an excellent small dinner or snack food and I encourage you to mix this up with foods that speak to you!

Broccoli florets
Cauliflower florets
Carrot, julienned
Green Beans
Red Onion
Olives

Method

Wash and chop all vegetable ingredients, add to a bowl and garnish with olives. Add or change ingredients to suit your taste. If you struggle to eat raw vegetables, this dish could also be eaten with suitable ingredients lightly steamed.

Other options include – snow peas, alfalfa, sprouts, capsicum, tomato, cabbage, spinach leaves, nuts and/or seeds to taste and asparagus.

 

Thai Curry Pulses/Soup Mix with Vegetables

Ingredients

Soup/Pulse mix (any type that you like)
Curry paste (can be any, I like Yellow Curry or Massaman best for this dish)
2 Onions
2 teaspoons Garlic (minced)
4 medium Potatoes
1 medium Sweet Potato
Any mixed vegetables to taste
Coconut Oil
1-2 cans coconut cream

Bean preparation 

Soak the beans for 8 hours or overnight prior to cooking to release the phytic acid within them. Rinse well before using.

Method

Chop onions and heat in a saucepan with the garlic with a tablespoon of coconut oil. When the onions become translucent, remove half of this mix and add it to the slow cooker.  Add curry paste to the saucepan as stated on the packet or to taste (2-4 tablespoons is about the range). Heat through for a few minutes stirring to break up the paste and to release the aromas, add additional oil if needed. Once ready add a can of coconut cream, mixing slowly over a simmer until smooth and blended.

Peel and chop the potatoes (I don’t peel my potatoes if I use washed and give them an extra scrub)  and sweet potato into bite sized pieces, the sweet potato should be slightly larger as it won’t take as long to cook through as the potato. Add them all to the slow cooker.

Add the remaining curry, onion, garlic and coconut cream mix to the slow cooker too now and add additional coconut cream if needed or water can be added too if only a little extra liquid is needed to cover the vegetables. Mix thoroughly and cook on a low temp until vegetables are almost ready. Then add additional mixed vegetables to taste (zucchini, carrot, corn, broccoli, cauliflower just to name some).

Once cooked, it’s ready to serve. You may prefer to add rice as well, but I have found the beans make up for it. Happy cooking!

 

Easy Vegetable Fried Rice

  • 1 brown onion finely chopped
  • 1-2 cloves garlic, finely chopped or equivalent minced garlic
  • 1 tablespoon coconut oil
  • 1 cup organic brown rice (you can increase this to make more as you become more confident with the outcome – cook once eat twice!)
  • Water/Vegetable stock to cook the rice (as per instructions, usually 1 cup rice: 2 ½ cups liquid)
  • (1 cup raw rice usually equals 3 cooks cooked)
  • 2-3 cups of mixed seasonal vegetables
  • 2-3 tablespoons soy sauce

 

Rinse the rice in a strainer until the water runs clear and then add rice and liquid to a saucepan. Bring to the boil and then simmer with the lid on, stirring occasionally until the grains are tender. This should take about 40 to 50 minutes, but should be monitored closely from about 30 minutes. Rice can be made earlier and can be soaked for an hour prior to cooking if desired.

 

Heat oil in large frypan and add onion and garlic, cook until onion starts to lightly brown. Add vegetables to the mix (as per cooking time if needed) and add through soy sauce for flavor.

 

The list for possible vegetables in this recipe is again endless. When in a hurry, I simply add frozen winter vegetables, but fresh is great in this and here’s a list in approximate order of cooking times –

  • Carrot
  • Cauliflower
  • Broccoli
  • Beans Squash
  • Capsicum
  • Snow peas
  • Baby corn
  • Zucchini
  • Mushrooms
  • Peas
  • Spring onions
  • Any other suitable vegetables you and your family will enjoy!

 

*** Transitioning your family from white rice to brown?

We all struggle with change at times, and food is no different; especially if you have children. Transitioning to brown rice can be better than trying instant change. I started by using ¼ brown rice to ¾ white rice and increasing the brown rice quantity over time. This can make things much easier on everyone! Just cook the brown rice a little first (as it takes longer) and then add the white rice to the mix at the appropriate time.

 

Basil Gnocci

  • 2 Tablespoons Avocado Oil
  • 1 packet Gnocchi (could be switched for chickpeas* which can be added anyway)
  • 1 large brown onion, sliced
  • 2 garlic cloves, finely chopped or 2 teaspoons minced garlic
  • 400gm/tin of artichokes, chopped
  • 1 medium or 2 small avocados, mashed
  • 425mls/1 tin coconut cream
  • 2 medium or 1 large zucchini, julienned
  • 5-6 button mushrooms, sliced
  • 1 medium bunch Basil, roughly chopped
  • 1 teaspoon Oregano
  • 1 teaspoon ground black pepper
  • Water, if needed for sauce

Gnocci –

Add the gnocchi and 1 tablespoon of avocado oil to a medium saucepan and bring to the boil. Simmer as per the instruction on the packet, until cooked through. I tend to start cooking this about half way through making my sauce.

Sauce –

Cook the onion and garlic in a large saucepan until translucent. Add chopped artichokes and cook through. Add coconut cream and mashed avocado, stirring through until mixed well. Add zucchini, then mushrooms (and any other desired vegetable), adding basil and oregano towards the end. Add water throughout the cooking to increase the sauce, though an extra can of coconut cream can be added as an option also. Add black pepper to taste. Sauce can added on top of and stirred into the gnocchi. A good dose of nutritional yeast always goes well too!

*For chickpea variation add 1 or 2 cups of drained, hydrated chickpeas; about 1 tin or see my notes on Chickpea/Bean Preparation (url)

Chickpea/Bean Preparation

It is much cheaper to purchase dried beans and rehydrate them compared to cans, but they do require a little planning ahead! Most beans are best soaked overnight and should then be rinsed well prior to cooking.

 

Mushroom Risotto

  • 2 tablespoons Macadamia Oil
  • 2 large brown onions, roasted
  • 2-3 garlic cloves, minced or 2-3 teaspoons minced garlic
  • 1 cup Basmati rice
  • 250mls of white wine
  • 1 litre vegetable stock
  • 400 gms mushrooms (use what you like and as many you like: button, Portobello, porcini,
  • Black pepper

 

Peel the onions and coat with oil before placing in a roasting tray and adding the garlic on top. Roast in a 180 degree oven for about 20-30 mins or until browning on the outside. Allow to cool prior to slicing.

Add 1-2 tablespoons of oil to a large pot and pour in the risotto. Start over a low to medium heat and once all the risotto is coated with oil and simmer until translucent (7-10 minutes), then add the roasted and sliced onion and garlic. Add the white wine and a small ladle of the liquid stock. As the liquid absorbs continue to add more stock slowly until the risotto is cooked through. Mushrooms should be added as the liquid is added as per their cooking requirements (the larger or denser, the longer the cooking time). Add black pepper to taste.

 

Serving suggestion – Spoon the risotto mixture into hollowed capsicums or peppers.

Top with salt, pepper, herbs and/or nutritional yeast.

 

 

 

 

 

Chickpea, Chilli & Chargrilled Broccoli Salad

  • 800 grams chickpeas, smashed
  • 100mls oil
  • 2 cups of broccoli florets
  • 1 chilli, finely sliced
  • 2 garlic cloves, finely diced
  • 1 red onion, sliced
  • 200 grams/2 cups well packed spinach leaves
  • 1 tablespoon lemon juice
  • 1 handful of mint leaves

 

Hydrate/soak chickpeas if needed and cook until soft (about 90 minutes). Some scum will form on top of the water as they cook. Gently scrap the scum from the top of the water as the legumes cook and discard. Once tender, wash, drain and mash chickpeas in a large serving bowl.

Chargrill the broccoli and stir into the chickpea mix once cooked. Fry off the chilli and garlic in the oil until crispy. Add red onion, spinach leaves and mint leaves to the salad. Add a dash of lemon juice and the chili garlic oil and mix through, leaving some of the crispy chili and garlic to garnish the top.

 

NOTHING ELSE MATTERS CORN CHIP DIP

Refried Beans (see below)
Salsa dip 300gm (I tend to use store bought but you can make your own)
1 medium avocado, smashed
1 tablespoon lime juice
1 small red onion, finely diced
Handful of coriander, chopped

You could also add – corn, tomato and/or chillies/jalapenos.

Refried Beans – (10 mins prep, 10 mins cooking time).
1 tablespoon olive oil
1 brown onion, finely chopped
2 cloves garlic, crushed
3 teaspoons ground cumin
1 teaspoon ground coriander
400 gm tin salt-reduced red kidney beans, drained and rinsed

Heat oil in a saucepan over a medium heat. Add the onion and garlic, stirring until softened. Add cumin and coriander, cook and stir for 30 minutes or until fragrant. Add beans and 1/3 cup of water. Cook uncovered for 5 minutes or until heated through. Remove from heat and cool slightly.
Coarsely mash using a potato masher and season with pepper. You can then transfer to a suitable bowl and add the other ingredients.

Putting it all together – Add the salsa dip on top of the refried beans. Mash the avocado and add the lime juice to stop it going brown. Add this on top of the salsa and refried bean mix once cool enough. You can then top it with the red onion, coriander and anything else you may choose to add. Enjoy!