•
4 zucchini grated
• 700g haloumi grated
• 600g sweet potatoes grated
• 3 tbs plain flour (or gluten-free if required)
• salt & pepper, to taste
• 2 heads of baby cos lettuce
• 4 small red chillies thinly sliced
• 12 sprigs of fresh mint leaves picked & sliced
• 4 large (100g) wholemeal pita breads or pockets (or gluten free) warmed
Squeeze as much water out of the zucchini as you can and transfer to a
medium bowl.
Add haloumi, sweet potato and flour, season with salt and pepper and mix
to combine.
Form mixture into 12 patties, continuing to squeeze out as much liquid as
you can, (mixture will be quite loose but will firm up in the pan as the
haloumi melts).
Heat a large non-stick frypan over medium-low heat and cook patties for 5
minutes each side, pressing down with a spatula, until golden on both
sides. Transfer to a plate to cool slightly and firm up.
Top patties with chilli and mint and serve with lettuce and warm pita bread.
4
zucchini cut into 1.5cm slices diagonally
salt & pepper, to taste
4 tins of lentils (400g tins) drained & rinsed
240g feta crumbled
400g cherry tomatoes halved
1 red onion thinly sliced
12 sprigs of fresh basil leaves picked, plus extra to serve
Dressing
8 tsp red wine vinegar
4 tsp olive oil
1 tsp dried oregano
Heat a non-stick frypan over medium heat. Grill zucchini for 3-5 minutes each side, until charred and
tender. Season and set aside.
Whisk dressing ingredients together in a large bowl and season.
Add zucchini, lentils, feta, tomatoes, onion & basil to the bowl of dressing and toss to combine.
Serve salad topped with extra basil leaves
•
800g chicken breast-skinless
• 300g savoy cabbage thinly sliced
• sesame oil
• salt & pepper, to taste
• 360g gluten-free buckwheat or soba noodles
• 6 tbs (60g) unsalted peanuts roasted
• ⁄ bunch of fresh coriander
1 2
• Satay Sauce
• 3 tbs (60ml) soy sauce (or tamari if gluten free)
• 3 tbs (60g) crunchy natural peanut butter
• 6 tsp honey (rice malt syrup or maple syrup)
• 1 lime juiced
•
Preheat oven to 175C and line a baking tray with baking paper.
Rub chicken with a little oil, season with salt and pepper and place on tray. Toss cabbage
with the remaining oil, season with salt and pepper and add to tray. Roast for 30 minutes or
until chicken is cooked through. Rest for 5 minutes then shred chicken with two forks.
At the same time, whisk sauce ingredients together and season with salt and pepper.
Cook noodles according to packet directions, until almost cooked. Undercook them by about
1-2 minutes as theyll finish cooking in the sauce. Rinse well in cold water, this prevents them
from becoming gluggy.
Add sauce and noodles to a frypan and cook over low heat until sauce is beginning to coat the
noodles. Stir through chicken and cabbage.
Divide between bo wls and top with peanuts and coriander to serve.
•
• 400g brussels sprouts roasted
• 400g pumpkin roasted
• 4 medium carrots roasted
• 3 1⁄3 cups (540g) pre-cooked brown rice and quinoa cooked according to packet
directions
• 4 cups (120g) rocket
• 2 lemons juice & zest
• salt & pepper, to taste
• 200g goat's cheese crumbled
• 8 tbs (80g) pumpkin seeds
• Toss roasted vegetables together with rice and quinoa, rocket, lemon juice and
zest and season with salt and pepper. Transfer to a bowl and top with goat’s
cheese and pumpkin seeds to serve.
•
4 large (100g) wholemeal pita breads or pockets (or gluten free)
• 8 tsp basil pesto
• 2 cups rocket
• 2 medium carrots grated
• 2 medium tomatoes sliced
• 400g barbecue chicken diced
• 12 tbs (120g) cheddar (tasty) cheese grated
• salt & pepper, to taste
Spread pita with pesto and arrange rocket, carrot, tomato, chicken and cheese down the centre.
Season and fold bottom of pita up, wrap in the sides and serve.
• 400g sweet potatoes sliced
• 300g beetroot sliced
• 2 tsp olive oil
• salt & pepper, to taste
• 600g falafel small balls
• 1 1⁄8 cups (250g) cottage cheese
• 1 ⁄2 cup (120g) Greek yoghurt (or dairy-free alternative)
• 3 tbs (60ml) lemon juice
• 200g red cabbage finely shredded
• 4 sprigs of parsley leaves picked & chopped
Preheat oven to 200°C and line a baking tray with baking paper.
Toss sweet potato and beetroot with oil and season with salt and pepper. Scatter over baking tray
and bake for 15 minutes.
Add falafels to tray of vegetables and bake for a further 10 minutes until heated through.
At the same time, blend cottage cheese, yoghurt and lemon juice together in a small bowl and
season with salt and pepper.
Divide cabbage, sweet potato, beetroot and falafel between bowls, scatter over parsley and serve
with yoghurt sauce.
• 12 large eggs
• 8 lemon thyme leaves picked
• salt & pepper, to taste
• 4 tsp olive oil
• 2 bunches of broccolini sliced lengthways
• 160g goat's cheese
• 60g parmesan shaved
• 2 tbs chives chopped
• 2 tsp chilli flakes
• Shallot & Herb Salad
• 4 brown shallots peeled & very thinly sliced
• 2 bunches of fresh mint leaves picked & roughly chopped
• 2 bunches of fresh continental parsley roughly chopped
• 2 tbs (40ml) olive oil
• 2 lemons juiced
Pre-heat oven to 200°C.
Whisk eggs and thyme in a bowl, season with salt and pepper and set aside.
Heat olive oil in an oven-proof non-stick frypan over medium-high heat. Add broccolini and cook to
colour slightly.
Turn heat down to medium, add egg mixture and crumble over goat’s cheese. Transfer the pan to
the oven and bake for 5 minutes.
Toss salad ingredients together and season with salt and pepper.
Turn frittata out of pan onto a board and cut into wedges. Top with parmesan, chives and chilli
flakes and serve with herb salad.
•
24 falafel balls
• 8 tbs (160g) hummus
• 1 1⁄3 cups (320g) cottage cheese
• 4 medium (70g) wholemeal pita pockets (or gluten free) top split open
• 3 cups (120g) baby spinach leaves
• 2 medium tomatoes thinly sliced
• 1 red onion thinly sliced
• 12 sprigs of parsley roughly chopped
• salt & pepper, to taste
•
Preheat oven to 200°C and line a baking tray with baking paper.
Place falafels on prepared baking tray and bake for 10-15 minutes until golden and heated through.
Meanwhile, mix hummus with cottage cheese and spread inside pita pocket.
Toss spinach, tomato, onion and parsley together and season with salt and pepper. Add salad and
falafels to pita pocket and serve.
6 cups (1.08kg) pre-cooked quinoa
800g cherry tomatoes cut in half
4 Lebanese cucumbers chopped
6 cups (180g) rocket
4 tbs capers
salt & pepper, to taste
Kalamata Tapenade
200g kalamata olives pitted
8 tbs (80g) pumpkin seeds
16 sprigs of fresh basil leaves picked
4 garlic cloves crushed
4 tsp olive oil
8 tsp balsamic vinegar
Place quinoa, cherry tomatoes, cucumber, rocket and capers into a bowl and mix to combine.
To make tapenade, roughly chop olives, pumpkin seeds and basil. Transfer to a bowl and toss with
remaining ingredients.
To serve, top bowl of quinoa salad with tapenade and season to taste.
•
40g almonds
• 4 tsp olive oil
• 400g pancetta thinly sliced
• 2 slices of thin (40g) slice sourdough bread (or gluten free) torn into pieces
• 2 heads of broccoli stalk & head, sliced
• 2 heads of cos lettuce leaves torn
• 2 apples green, cored & cut into matchsticks
• 1 cup (120g) parmesan grated
• Dressing
• ⁄ cup (200g) Greek yoghurt (or dairy-free alternative)
3 4
• 2 tbs (40ml) olive oil
• 2 tbs (40ml) lemon juice
• 4 anchovy fillets
• 1 garlic clove
• 1 bunch of fresh mint
• 2 bunches of fresh continental parsley
• salt & pepper, to taste
Heat a non-stick frypan over medium heat and toast almonds for a few minutes. Cool slightly and
roughly chop.
Add oil to frypan and cook pancetta and torn bread over medium-high heat for 4-5 minutes until
golden and crispy. Remove from pan and set aside.
Add all the broccoli stalks to the pan and chargrill for 4-5 minutes. Remove and set aside. Add
remaining broccoli florets to the pan and cook for a few minutes to char slightly. Set aside to cool
and roughly chop.
Blend cooled broccoli stalks with dressing ingredients until smooth.
Toss lettuce with apple, pancetta, chopped broccoli and dressing. Season with salt and pepper and
top with croutons, almonds and Parmesan to serve.
• 2 medium eggplants diced
• 2 tsp ground cumin
• 2 tsp ground coriander
• salt & pepper, to taste
• 4 tins of lentils (400g tins) drained & rinsed
• 16 sprigs of fresh mint leaves picked
• 2 pomegranates seeds only
• 280g feta crumbled
•
Preheat oven to 200°C and line a baking tray with baking paper.
Place eggplant in a large bowl. Sprinkle over cumin, coriander and season with salt and pepper. Toss
to coat. Transfer to baking tray and bake for 10-12 minutes until golden and tender.
Place eggplant, lentils, mint and pomegranate in a large bowl and toss to combine. Transfer to
serving plate and top with feta. Serve.
• 2 medium eggplants cut in wedges
• 4 tsp olive oil
• 4 tbs dukkah
• 2 tins of chickpeas (400g tins) drained & rinsed
• olive oil spray
• 60g hazelnuts (peeled)
• 2 1⁄8 cups (500g) cottage cheese
• 1 2⁄3 cups (380g) fresh ricotta
• 2 lemons zest & juice
• 8 sprigs of fresh mint leaves picked
• salt & pepper, to taste
• 4 medium (70g) wholemeal pita pockets (or gluten free) warmed
Preheat oven to 180°C and line a shallow baking dish with baking paper.
Place eggplant in dish, brush with a little water and scatter over dukkah, pressing well into the flesh.
Pat chickpeas dry with paper towel, add to dish with the eggplant and spray with oil. Roast for 30
minutes until golden.
At the same time, toast hazelnuts for a few minutes.
Meanwhile, mix both cheeses, lemon zest and season with salt and pepper.
Spread cheese over a serving platter, add eggplant and scatter over chickpeas.
Drizzle over lemon juice and top with mint and chopped hazelnuts. Season with salt and pepper and
serve with warm pita bread.
• 4 tbs (80ml) lemon juice
• 4 tsp honey (rice malt syrup or maple syrup)
• 2 garlic cloves minced
• 1 tsp dried oregano
• 800g lamb steaks trimmed and cubed
• salt & pepper, to taste
• 160g tzatziki
• 8 medium (70g) wholemeal pita pockets (or gluten free)
• 12 iceberg lettuce leaves finely shredded
• 4 medium tomatoes diced
• 8 sprigs of parsley roughly chopped
•
Whisk lemon juice, honey, garlic, oregano and salt and pepper in a bowl. Add lamb, toss to coat and
refrigerate for at least 15 minutes or longer, tossing regularly. Thread lamb onto 2 skewers.
Heat a BBQ or large non-stick grill pan. Cook skewers for 6-8 minutes until caramelised and just
cooked. Rest for 5 minutes.
To assemble souvlaki, spread tzatziki down the centre of each pita bread, leaving a 3cm gap at one
end to fold up. Arrange lettuce, tomato and parsley over top. Slide lamb off the skewers and arrange
over salad. Fold over the bottom and sides to serve .
• 2 1⁄2 cups (500g) brown rice rinsed
• 5 cups (1.25L) water
• 2 tsp salt
• 700g firm tofu
• 6 tsp coconut oil
• 600g brussels sprouts trimmed & halved
• 4 spring onions thinly sliced
• Chilli Soy Sauce
• 4 tbs (80ml) soy sauce (or tamari if gluten free)
• 4 tsp honey (rice malt syrup or maple syrup)
• 2 long red chillies reserve a few slices to serve & finely chopped remainder
• 2 garlic cloves finely chopped
Place rice, water and salt in a small saucepan and bring to the boil. Reduce to a simmer, cover and
cook for 35 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork.
Meanwhile, whisk sauce ingredients together and set aside.
Place tofu on a plate lined with paper towel. Cover with more paper towel and press down gently to
absorb as much liquid as you can. Cut into cubes.
Heat oil in a wok or large non-stick frypan over medium-high heat. Add tofu and stir-fry for 2
minutes until golden around the edges. Transfer to plate.
Add brussels sprouts to wok and stir-fry for 2-3 minutes until caramelised. Add sauce and cook for a
further 2 minutes until brussels sprouts are bright green and crisp tender. Return tofu to wok and
toss to coat with sauce.
Divide rice between bowls and top with brussels sprouts, tofu, spring onions and chilli slices to serve.
• 16 brussels sprouts trimmed & halved
• 300g parsnip peeled & roughly chopped
• 4 medium carrots peeled & roughly chopped
• 300g beetroot peeled & roughly chopped
• 4 tins of lentils (400g tins) drained & rinsed
• 12 large eggs
• salt & pepper, to taste
• 4 tsp black sesame seeds
• Dressing
• 2 1⁄3 tbs (60g) white miso paste
• 2 tbs (40ml) maple syrup
• 4 tsp sesame oil
• ⁄ cup (160ml) water
2 3
Preheat oven to 200°C and line a large baking tray with baking paper.
Whisk together all the ingredients for the dressing.
Place the vegetables on baking tray and toss with dressing, coating well. Roast for 25-30 minutes
until tender and caramelised. Remove and toss with lentils, set aside.
Heat a non-stick frypan and fry eggs until cooked to your taste.
Divide vegetables, lentils and eggs between serving bowls. Season with salt and pepper and sprinkle
with sesame seeds to serve.
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