Guacamole

(VG, GF, DF, RSF)

Ingredients

  • 2 x avocado, scooped

  • ½ bunch coriander, leaves picked and roughly chopped

  • 3 tomatoes, finely chopped

  • ½ red onion, finely chopped

  • 2 x limes, halved & squeezed*

  • ½ red chilli (optional)

  • 1 tablespoon nutritional yeast (optional)

  • Salt & pepper

 

Method

  1. Add avocado into bowl and lightly mash

  2. Add the rest of the ingredients into the bowl and mash further (still leaving some chunks)

  3. Dip into some crackers, corn chips or vegetable sticks as a snack or add as a side to any main meal such as roast vegetables or Mexican!

 

*Substitute lemon if necessary

 
 
 
 

tofu scramble

(V, DF, RSF)

Ingredients

  • 150g silken tofu

  • 1/2 - 1 teaspoon turmeric

  • Salt and pepper

  • Bread of choice (I used oat sourdough, buckwheat would also be nice)

  • 1 x tablespoon Extra Virgin Olive Oil (EVOO)

  • Small bunch chives (to top)

  • 50g washed spinach leaves  

Method

  1. Heat the EVOO in a fry pan

  2. Add the silken tofu to the pan (you don’t really need to mix as it is so soft)

  3. Add the turmeric, salt and pepper (giving a little stir to mix the spice in)

  4. While cooking, wash and pat dry the spinach and add on to the side of your plate (dress with extra EVOO or lemon)

  5. On a chopping board, wash and cut a small bunch of chives

  6. Take tofu off the heat, butter your toast and add the scramble with chives on top

 

This quick and easy go to is the perfect substitute for eggs when you break your fast – high in protein, calcium, iron & phytoestrogens! It is a great change up from our beloved avocado on toast – better yet, add together for a protein boost.

 
 
 
 

WALNUT PESTO

(V, GF, DF, RSF)

Ingredients

  • 1 cup walnuts

  • 2 cups basil, washed and pat dry

  • 2 lemons, halved and squeezed

  • 2 garlic cloves, peeled

  • ¼ cup EVOO

  • 2 tablespoons nutritional yeast flakes

  • Salt & Pepper

Method

  1. Place all ingredients in food processor and blend!

  2. Use as a dip for crackers, vegetable sticks, add to your sandwich instead of butter, add to salads, or toss through with pulse pasta or spiraled zucchini spaghetti

 

 
 
 
 

CHEEZY CASHEW SAUCE

(VEGAN, DF, RSF)

Ingredients

  • 1 cup raw cashews (soaked in water for 2 hours)

  • 1/4 cup nutritional yeast flakes

  • 2 lemons, halved and squeezed

  • 2 garlic cloves, peeled and finely chopped

  • 1 brown onion, chopped finely

  • 1/2 cup of vegetable stock (low sodium)

  • 1 tablespoon extra virgin olive oil

  • Salt & Pepper

Method

  1. Soak the cashews 2 hours prior in water

  2. Chop the garlic and onion and place in a fry pan with the olive oil

  3. In a food processor place the soaked cashews, nutritional yeast, lemon juice, softened garlic and onion, salt and pepper and vegetable stock

  4. Blitz and it is ready to pour over high protein pulse pasta, low carbohydrate zucchini noodles, baked vegetables or as a base for pizza (use less stock for a thicker consistency)

 

 
 
 
 

LENTIL BOLOGNESE

(VEGAN)

Ingredients

  • 2 garlic cloves, minced

  • 1 brown onion, finely chopped

  • 1 x 400g brown lentils, rinsed well

  • 1 carrot, finely chopped

  • 1 zucchini, finely chopped

  • 1 x 400g tinned tomatoes

  • 1 cup spinach

  • 1 teaspoon of Italian herbs

  • Bunch of fresh basil, topping

  • 1 tablespoon nutritional yeast, topping

  • 2 tablespoon extra virgin olive oil

  • Salt & Pepper

  • Serve with pulse pasta (San Remo brand), spiralled zuchinni,

Method

  1. Chop the garlic and onion and place in frying pan with olive oil

  2. Chop the carrot and zucchini and add to the pan

  3. Rinse the lentils and drain

  4. Add the tinned tomatoes, italian herbs and salt & pepper and let simmer

  5. Add the lentils and spinach

  6. Simmer for 10-15 minutes, adding some water if it is drying up

  7. Serve with pasta and top with the fresh basil and nutritional yeast

Note
Use leftover bolognese to make a shepherds pie, a ‘meat’ pie, in a salad wrap or serve with other fresh vegetable spaghetti!

 

 
 
 
 

LENTIL BOLOGNESE

(VEGAN)

Ingredients

  • 2 garlic cloves, minced

  • 1 brown onion, finely chopped

  • 1 x 400g brown lentils, rinsed well

  • 1 carrot, finely chopped

  • 1 zucchini, finely chopped

  • 1 x 400g tinned tomatoes

  • 1 cup spinach

  • 1 teaspoon of Italian herbs

  • Bunch of fresh basil, topping

  • 1 tablespoon nutritional yeast, topping

  • 2 tablespoon extra virgin olive oil

  • Salt & Pepper

  • Serve with pulse pasta (San Remo brand), spiralled zuchinni,

Method

  1. Chop the garlic and onion and place in frying pan with olive oil

  2. Chop the carrot and zucchini and add to the pan

  3. Rinse the lentils and drain

  4. Add the tinned tomatoes, italian herbs and salt & pepper and let simmer

  5. Add the lentils and spinach

  6. Simmer for 10-15 minutes, adding some water if it is drying up

  7. Serve with pasta and top with the fresh basil and nutritional yeast

Note
Use leftover bolognese to make a shepherds pie, a ‘meat’ pie, in a salad wrap or serve with other fresh vegetable spaghetti!