Mains

ROASTED PUMPKIN, ZUCCHINI + FETA COUS COUS SALAD

This delicious salad is an easy and filling vegetarian dish that can be enjoyed warm or cold. Created by @goodnessavenue

INGREDIENTS

  • 600g Pumpkin
  • 2 zucchini
  • 1 red onion
  • 1/4 tsp salt*
  • 1 tbsp olive oil*
  • 1 cup pearl cous cous*
  • 1/2 cup feta cheese
  • 1/2 cup parsley chopped
  • 3 tbsp toasted sesame seeds*
  • 1-2 whole lemons

METHOD
  • Preheat the oven to 180°C (fan-forced)/ 400°F and line a large baking sheet.
  • Combine pumpkin, zucchini and red onion. Drizzle with a little olive oil and season with salt and cumin.
  • Roast for 30 – 40 minutes or until the pumpkin is tender.
  • Cook couscous according to package directions. You can also use pre-cooked couscous if you have some on hand.
  • Remove vegetables from the oven.
  • Add cooked couscous to the bowl with all the veggies, chopped parsley, feta and sesame seeds Squeeze lemon juice over top and toss everything together.
  • Garnish with extra sesame seeds and enjoy!

 

ROASTED TOMATO CHILLI BEAN STEW

Warm up with this delicious nutrient packed winter dish. It's Vegan, Gluten-Free and packed with protein and fibre. Created by @sarahsspoonful

INGREDIENTS

  • 500-600 g grape or roma tomatos
  • 1 cup dried white beans* pinto, navy, cannelloni etc
  • 1 onion diced
  • 3-4 gloves garlic minced
  • 1/2 red chilli
  • 1 vegetable stock cube
  • 2 cups baby spinach
  • handful chopped herbs* parsley, rosemary
  • 1/2 lemon zest
  • 1-2 cup olive oil*
  • 1 cup white rice*

METHOD

  • Preheat oven to 200ºc
  • Slice the tomatoes in half and lay them out on a lined baking tray
  • Drizzle with olive oil and bake until the tomatoes are soft and juicy – about 20 minutes.
  • Rinse beans. Add a few generous glugs of olive oil to the a large dutch oven or casserole dish on medium heat on the stovetop. add the onion, garlic and chilli and sauté until fragrant and soft.
  • Add the beans to the casserole dish and stir for a few minutes. add the stock cube, about four cups of water and the rosemary sprigs. bring to a gentle boil and simmer for about 30-45 minutes, until the beans are soft.
  • Add the cooked tomatoes to the pot and simmer for about 5-10 minutes. you can smoosh some of the tomatoes with the back of a spoon to mix the juices together
  • Add the baby spinach, parsley and lemon zest, and cook for a further minute or two
  • Serve with white rice and enjoy

 

MADRAS CHANA DAL

A nourishing North Indian inspired dish that is vegan and full of flavour to warm you up in the cool weather. Recipe by Ashleigh Calder @innerpickle_

INGREDIENTS

  • 1 Cup Organic Chana Dal* Washed and soaked for 1 hour
  • 3 1/2 Cup Water
  • 1 Onion Diced
  • 4 Garlic Cloves Finely chopped
  • 1 Tsp Organic Cumin Seeds*
  • 1 Tsp Organic Fennel Seeds*
  • 1 Tsp Organic Yellow Mustard Seeds*
  • 3 Tsp Madras Spice Blend*
  • 1 Tsp Ginger Minced & heaped
  • 2 Sweet potatoes Diced
  • Poppadoms to serve

METHOD

  • Bring to boil the 3 ½ cups water and add the drained chana dal. Cook at a simmer for 30 minutes, or until soft and can be squished against the side of the pot.
  • Meanwhile, heat a drizzle of oil in a large fry pan and add the onion, garlic and seeds. Fry until soft and the seeds begin to pop.
  • Add the madras spice blend, ginger and sweet potatoes and combine well. Add a few tablespoons of water to the pan, cover, and cook until the potatoes are soft, stirring every so often to ensure it doesn’t stick.
  • Add the chana dal with its cooking to the fry pan, bring to a simmer, and cook until the potatoes and chana dal are well done, and the liquid has reduced to your liking. Serve with poppadoms

FRENCH LENTIL & BARLEY SOUP

This Hearty French lentil and Barley Soup is vegan and full of flavour that will keep you warm this winter.  Recipe by Sarah MacDonald – @sarahsspoonful

 

INGREDIENTS

  • 1/3 Cup Organic French Lentils*
  • 1/3 Cup Pearl Barley*
  • 1 Carrot
  • 1 Zucchini
  • 1 Brown Onion
  • 2-3 Cloves Garlic
  • 1/2 Long Red Chilli Fresh
  • 1 Cup Cherry Tomatoes Halved
  • 1 Cup Mushrooms Diced
  • 2 Cup Celery Stalks Diced
  • 1 Bay Leaf*
  • 1 Tin Crushed Tomatoes
  • 2 Pieces Porcini Mushroom* Dried
  • Sprigs Thyme Fresh
  • 1/2 Tbp Organic Sweet Paprika*
  • Pinch Salt*
  • Pinch Organic Whole Black Pepper*
  • 1 Tbsp Olive Oil*
  • 1/2 Tbsp Vegetable Stock powder*

METHOD

  • Rinse the lentils and barley well and remove any small stones or debris.
  • Add the olive oil to a large stockpot.
  • Finely chop the onion, chilli and garlic and add the pot. Stir to coat in the oil and simmer over low heat until translucent.
  • Chop the zucchini and carrot into small chunks.
  • Add the carrot, celery, mushrooms, lentils, barley, paprika and thyme to the pot and stir to combine. Sauté gently for a few minutes.
  • Add the cherry tomatoes, crushed tomatoes, zucchini, bay leaf, porcini mushrooms, vegetable stock powder and four cups of water to the pot. Stir well and bring to a simmer.
  • Simmer for around thirty minutes, stirring regularly, until the lentils and barley are cooked. Add a little extra water if the soup gets too thick.
  • Once cooked, serve and enjoy with fresh parsley on top! This freezes well or keeps in the fridge up to a week.

 

Vegan Black and Red Bean Chilli Con Carne

Vegan, Dairy Free, Gluten Free (Opt), Nut Free

Serves 4. Prep Time: 20 minutes. Cooking Time: 40 minutes.

Ingredients

  • 1 large brown onion, diced
  • 1 medium zucchini, diced
  • 1 medium carrot, diced
  • 1 medium capsicum, diced
  • 250g cooked red kidney beans*
  • 400g can cherry tomatoes
  • 1 cup cooked black beluga lentils* (or french lentils*)
  • 2 cloves garlic, grated
  • 3 Tbsp. olive oil*
  • 1/2-1 tsp cinnamon powder*
  • 1/2-1 tsp ground cumin*
  • 1/2-1 tsp smoked sweet paprika
  • 1/2-1 tsp chilli flakes*
  • 1/2-1 tsp instant coffee
  • 1-2 tsp maple syrup*
  • 2 tsp pink salt*
  • 1 Tbsp. tapioca flour*

* available at Good Foodz

To Serve

  • Saffron rice
  • Coconut yogurt
  • Avocado
  • Fresh coriander

      Method

      1. In a large saucepan, sauté onion and garlic with 2 tbsp olive oil for a few minutes. Add zucchini, carrot, and capsicum, and 1 tbsp olive oil and continue to sauté until softened.
      2. Add cinnamon powder, ground cumin, smoked sweet paprika, hot chilli flakes, salt, and tomato can, bring to boil. Heat over medium to low heat for 30 minutes with a lid.
      3. Add red kidney beans and lentils and continue to heat over low heat without lid for 10 minutes.
      4. In a small bowl, mix 1 tbsp tapioca flour + 1 tbsp water and pour into the dish to thicken.
      5. Add maple syrup and instant coffee to adjust the acidity. Salt to taste.
      6. Serve with coconut yogurt, mashed avocado, fresh cilantro, and rice.

       

      Vegan Black Lentil And Roast Eggplant Bolognese

      Vegan, Dairy Free, Gluten Free (Opt), Nut Free

      Serves 4.

      Prep: 6 hours soaking, 30 minutes prep. Cooking Time: 45 minutes.

      Ingredients

      • 120g Beluga lentils* (or French green lentils)* (soak with water to cover plus 1 tbsp apple cider vinegar for 6-7 hours, and rinse)
      • 1 medium onion(180g) minced
      • 1 small carrot (120g) minced
      • 150g butternut squash or Japanese pumpkin, chopped
      • 3 cloves garlic minced
      • 1 big eggplant (400g)
      • 1 tomato can (400g)
      • 2 tbsp Tamari* or soy sauce
      • 1 tbsp maple syrup*
      • 1 tbsp balsamic vinegar*
      • 2-3 tsp dried Italian herbs*
      • 1.5 tsp pink salt*
      • 1 tsp smoked paprika*
      • 1/2 tsp cumin powder*
      • 1/2 tsp coriander powder*
      • Olive oil*

      To Serve:

      • Pasta or rice*
      • Red chilli pepper* (if you wish)

        *Available at Good Foodz

        Method

        1. Preheat oven to 200C. Place sliced or cubed eggplant on a baking tray. Drizzle with olive oil and roast for about 30 mins, until they are golden brown.
        2. In a large pot, sauté onion and garlic with 2 tbsp olive oil for a few minutes. Add pinch of pink salt and continue to sauté until they become tender.
        3. Add carrot, pumpkin and lentils. Cook for a few more minutes.
        4. Add all other ingredients except eggplant and bring to boil. Heat, covered, over medium to low flame for 25-30 mins, stirring occasionally.
        5. Add roasted eggplant. Using a spoon or fork, mash and mix together the eggplant and pumpkin. Season to taste with salt and black pepper.
        6. Serve with your choice of the pasta or rice.

         

        Vietnamese Pancake With Sweet Chilli Sauce

        Recipe by Brittany Darling, Accredited Nutritionist + Herbalist.

        Dairy Free & Vegan (Optional)

        Serves 4.

        Ingredients

        For the pancake: 

        • 1 1/4 cups of rice flour* 
        • 2 tsp cornflour* 
        • 1 tsp turmeric powder*
        • 1 pinch of salt* 
        • 400ml can of coconut milk 
        • 1 cup of water 
        • Coconut oil* for cooking 

         For the sauce: 

        • Juice from 1 lime 
        • 1 clove of garlic, crushed 
        • 1/2 cup of Tamari* or soy sauce 
        • 2 tsp coconut sugar* 
        • 1 red chilli, sliced 
        • 1/2 cup of warm water

        For the filling: 

        • Fresh mint leaves 
        • Fresh coriander leaves
        • Daikon radish 
        • Carrots
        • Bean sprouts 
        • Spring onions
        • Protein of choice (tofu cubes, tempeh slices, fried or hard-boiled eggs, pork, beef or shredded chicken). 

        *available at Good Foodz

          Method

          1. Add all the pancake ingredients to a large bowl and whisk together until smooth. Set aside for 30 minutes. 

          2. Once the batter has sat for 30 minutes, add some coconut oil to a large frying pan and bring it to high heat.
          3. Pour a ladle of the batter into the pan, swirling around to coat the base and slightly up the sides of the pan. Let the batter cook for about 5 minutes, or until it is crispy round the sides and golden on the base. 
          4. Remove from the heat, scatter with your chosen fillings and then fold in half. 
          5. Repeat with the rest of the batter and ingredients. 
          6. Just before serving, drizzle with the sauce. 

           

          Indian Butter Curry

          Brittany Darling, Accredited Nutritionist + Herbalist – @wholefoodhealing

          Prep Time: 15 mins. Total time: 45 mins. Makes 6 generous portions. 

          Ingredients

          • 3 heaped tbsp cumin seeds*
          • 3 heaped tbsp fennel seeds*
          • 1tsp garam masala*
          • 1tsp ground turmeric* 
          • salt, to taste*
          • 2 garlic cloves 
          • 3cm cube of ginger, grated 
          • 1 brown onion 
          • 100g grass-fed butter or ghee (or olive oil* for vegan alternative)
          • 1 tbsp olive oil*
          • 1 BPA-free tin of chopped tomatoes
          • 150g cashew nuts*
          • 100ml water 
          • 900g (protein of choice) skinless free-range chicken thighs, 500g tofu or tempeh or 800g pre cooked chickpeas* or beans*
          • 200g coconut cream
          • Brown basmati rice*, to serve 
          • Fresh coriander and naan bread, to serve

          *available at Good Foodz

            Method

            1. Add the fennel and cumin seeds to a frying pan and dry roast for 2 minutes on medium-high heat. Remove from the heat. Place in pestle and mortar or spice grinder to form a fine powder.

            2. Finely chop the onion and mince the garlic.
            3. Add the butter or ghee and olive oil to a frying pan and cook over medium heat to melt. Once the melted, add spices and allow to cook for 3 minutes. Then add the onion, garlic and ginger and sauté until the onion is soft and golden. 
            4. Place the tomatoes, cashew nuts and water into food processor and blitz until the ingredients are well mixed and smooth. You can use a stick mixer if you don’t have a food processor. Once mixed, add to the frying pan on medium heat. 
            5. Then add the coconut cream, garam masala, turmeric, salt and the cumin to the frying pan. Mix well and let the curry gently simmer on low heat. Add your protein of choice and cook the protein cooks through (approx 15-20 minutes, depending on what you have used). 
            6. While the curry is cooking, cook the rice. 
            7. Once the curry and rice are ready, serve in bowls with fresh coriander, cucumber, naan bread and salt and pepper. 

             

            Spiced Pumpkin Quinoa and Maple Nuts

            Nutritionist – @brownpapernutrition

            Gluten Free, Dairy Free, Vegan

            Serves 4 as a side.

            Ingredients

            Pumpkin Quinoa

            • 1/4 Japanese pumpkin, approx. 700-800g, sliced into 4 wedges
            • 2 teaspoons ground cinnamon*
            • 2 teaspoons olive or melted coconut oil*
            • 1/4 cup tricolour quinoa*
            • 1/2 cup fresh herbs, rocket or baby spinach, finely sliced
            • 1/4 small Spanish onion, finely diced
            • 1/2 lemon cut in wedges
            • Sea salt and black pepper*

            Maple Nuts

            • 1/4 cup walnuts*, roughly chopped
            • 14 cup pecans*
            • 1/4 cup pistachios*
            • 1 tablespoon maple syrup* (if you’re after a healthier option, just remove the maple syrup and enjoy the nuts plain).

            Dressing

            • 1 tablespoons balsamic vinegar*
            • 2 tablespoons extra virgin olive oil* 

            *available at Good Foodz

            Method:

            1. Heat oven to 220C and line two baking trays with greaseproof paper.
            2. Place pumpkin pieces on one tray, sprinkle with cinnamon and oil and toss to coat. Place in oven to cook for 20 minutes.
            3. Roast nuts on the other tray, by tossing with maple syrup and placing in the oven to cook for 12 minutes. Check halfway for even cooking and toss gently. 
            4. Cook quinoa with 3/4 cup cup water, until absorbed and tender. Fluff with a fork and set aside.
            5. Whisk dressing ingredients together in a small bowl.
            6. Serve on large platter or tray. Sprinkle half the spanish onion, maple nuts, fresh herbs and cooked quinoa on the base of the tray, top with pumpkin pieces then repeat.
            7. Pour dressing into a small dish on the side of the platter, season all with sea salt and black pepper and serve with lemon wedges. Enjoy!

             

            HOMEMADE SPELT BREAD

            INGREDIENTS

            • 500g wholemeal spelt flour *
            • 1/2 cup ground flaxseed *
            • 1 tsp Sea salt *
            • 1 tsp baking soda *
            • 2 cups water or non-dairy milk
            • 1 tbsp honey *
            • 3 tbsp Extra virgin olive oil *
            • 1 tbsp apple cider vinegar*
            • 1 tbsp seeds, to sprinkle (Optional)

            METHOD

            • Combine flour, salt and baking soda in a large bowl
            • Add the water, olive oil, honey and vinegar and mix lightly to form a wet dough
            • Lightly dust a sheet of baking paper with flour then spoon the dough onto the tray
            • Gently form into a loaf with your hands and sprinkle with a little extra flour + seeds on top
            • Bake at 180°C / 350°F for 40-45 minutes or until cooked through and the crust is golden brown