PUMPKIN, BROCCOLI & TOFU FRITTATA

This frittata was inspired from a quiche recipe I found in a Weight Watchers book a few weeks ago. I am a big fan of tofu and am making a big effort to add it to more dishes for added protein. Even my meat-loving husband loved this frittata! Which sadly meant less for me. A delicious, simple and filling vegetarian meal. 

Ingredients

• extra virgin olive oil 
• 450g pumpkin, peeled, seeded and cut into small even pieces
• 1 medium head of broccoli, cut into small florets and stalk chopped
• 1/2 cup fresh shallots, finely chopped
• 1/2 cup fresh basil, finely chopped
• 1/2 cup fresh parsley, finely chopped
• 6 eggs, preferably free range, whisked 
• 300g firm tofu, roughly chopped
• 1/2 cup reduced-fat cows milk (or if dairy intolerant or allergic, substitute for lactose-free, soy or unsweetened almond milk). 
• 1/4 cup grated light / reduced-fat cheese
• ground black pepper 

Cooking 

1. Preheat a fan-forced oven to 180 degrees celsius or 200 degrees for a non fan-forced oven. Lightly grease a circular cake mould with olive oil. 

2. Bring a medium saucepan filled halfway with water to the boil, covered. Use this time to cut the pumpkin and broccoli. Once the water has boiled add the pumpkin and cook for seven minutes, then add the broccoli and cook for 1-2 minutes or until bright green. Remove from heat and drain the pumpkin and broccoli in a colander under cold water. 

3. Meanwhile, cut up all the herbs. Combine the whisked eggs, tofu, milk, herbs, cheese and a generous pinch of pepper in a large bowl. Add the cooked vegetables and stir well to combine all ingredients. 

4. Pour the egg mixture into the prepared mould and bake in the oven for around 30 minutes or until the egg is almost set and the top of the frittata is lightly golden. Remove from heat and leave to cool before cutting into slices. Serve with extra herbs on top, if desired.

Serves / 4 

Total Preparation & Cooking time / 50 minutes 

x Emily 

VEGETABLE MEDLEY ON SOURDOUGH

I don't like I could ever completely give up bread, as I love it so much! I have gotten myself to a place that when I eat bread I consider it a decadent treat, therefore I do not eat it often but when I do I enjoy the hell out of it. This simple sourdough was adapted from a vegetarian sourdough toast I had whilst out for breakfast a few weeks ago. I love the addition of hummus and basil, however you can go without if you do not have any. And what do you know, mushrooms made an appearance again (for those out there that do not know, I am trying my hardest to consume mushrooms and get over my dislike of them!). 

Ingredients

• 2 teaspoons extra virgin olive oil
• 2 garlic cloves, finely chopped
• 200g pumpkin, skin & seeds removed and thinly sliced
• 1 small red or green capsicum, thinly sliced 
• 100g mushrooms, roughly chopped
• 8 slim slices of sourdough bread, toasted to your liking
• 1 small avocado, halved
• the juice of 1 lemon
• 1 handful baby spinach
• Optional- a few basil leaves per slice of bread
• Optional - 4 teaspoons of hummus

Cooking 

1. Preheat a medium frying pan over medium heat and add 1 teaspoon oil. Once the pan is warm add 1 garlic clove and stir for 1 minute. Next add the pumpkin and cook for around 2 minutes per side or until just cooked. Remove the pumpkin and add the capsicum and cook for a few minutes or until lightly cooked. Remove the capsicum from the pan and place it with the cooked pumpkin. 

2. Pour the remaining 1 teaspoon oil and 1 garlic clove into the pan. Lower the heat if the garlic starts to burn. Add the mushrooms and cook for 2 minutes, stirring regularly or until the mushrooms are cooked to your liking. Remove the mushrooms and place them with the capsicum and pumpkin. Mix the cooked vegetables.  

3. Spread 1/8 of the avocado onto each slice of sourdough. Lightly drizzle lemon juice on top. Top each slice with 1/8 of the baby spinach, 1/8 of the cooked vegetables, basil (if using), 1/2 teaspoon of hummus and another drizzle of lemon juice. Serve warm. 

Serves / 4 / 2 slices per serving 

Total Preparation time / around 12 minutes 

Total Cooking time / around 15 minutes (including assembling the slices)

x Emily 

STUFFED VEGETARIAN MUSHROOMS

I have been trying to eat mushrooms for a few years now, however I find them very hard to get down! My good friend Tahnee told me to fry them in oil, thyme and garlic, hence this recipe was born. I also shared a delicious breakfast of Portobello mushrooms with her a few Sundays ago and was inspired to make my own version of stuffed mushrooms. Three things surprised me when I made this dish: 

1. How filling mushrooms are,

2. How much my husband loved it (and he usually hates anything that does not contain meat) and

3. How much I liked these mushrooms! 

It is a very simple recipe and the finished product looks very cute or at least I think so! I think I've successfully cured myself of my mushroom hatred, which I am very proud of! 

Ingredients

• baking paper
• 4 Portobello / Flat mushrooms, washed & stalks removed
• 1 tablespoon extra virgin olive oil
• 2 garlic cloves, finely chopped
• 6 sprigs thyme, leaves removed & sprig discarded
• 1 carrot, grated 
• 20 almonds, halved
• 1/4 cup grated light cheese 
• 2 tablespoons finely chopped fresh basil, optional- extra to serve 
• ground black pepper
• 1 egg, preferably free-range

Cooking 

1. Preheat a fan-forced oven to 200 degrees celsius. Line a medium baking tray with baking paper. 

2. In a small fry pan, heat the olive oil over medium-low heat, swirling to coat the pan. Add the garlic and thyme and cook, stirring often, for 1-2 minutes or until the garlic is fragrant. Remove from heat and brush this sautéed mixture onto the outside of the mushrooms so that they do not stick to the paper. Place the mushrooms on the baking paper, cap side down. Spoon the leftover sautéed mixture into in a medium bowl. 

3. Add the carrot, almonds, cheese, basil and pepper to the medium bowl and stir well. Add the egg and stir again to combine. Spoon the vegetable mixture into the mushrooms, making sure to use all the mixture, even if it overlaps the mushrooms slightly. 

4. Bake in the oven for 20-25 minutes or until the mushrooms are brown and the cheese is golden. Serve warm, alongside a fresh salad. 

Makes / 4 

Total Preparation time / 10 minutes 

Total Cooking time / 30 minutes max 

x Emily 

SIMPLE STEAMED CORN

Sweet corn is a superb source of fibre and vitamin C and is one of the rare vegetables that gives you long-lasting energy for hours. A word of warning - do not store corn for too long in the refrigerator as the sugar changes to starch, leaving the kernels tough and tasteless. Store in a plastic bag in the fridge for around two days.

Get creative with your corn. I often use a lemon pepper seasoning (available from all major supermarkets), as I love the zesty taste, however if you do not have that on hand you can certainly use ground black pepper. You could serve steamed corn with any combination of herbs & spices, such as paprika, chilli flakes, chives, basil, parsley and many others. For true summer style, grill corn on the bbq.

INGREDIENTS

• 4 corn cobs, hulks and silks removed and cut into even rounds
• ground black pepper 
• 20-30g reduced-fat feta, crumbled
• Optional- fresh herbs, such as chives, or basil, finely chopped 

COOKING 

1. Bring a medium saucepan filled halfway with water to the boil. Add corn rounds and steam for 5 minutes or until tender. Remove from heat and drain well with cold water, then dry well and toss with ground black pepper, feta and fresh herbs, if using.  

Serves / 4 as a side

Total Preparation time / 5 minutes 

Total Cooking time / approx. 10 minutes 

x Emily 

HOMEMADE HUMMUS

I greatly enjoy making dips myself, as I then know exactly what ingredients go into them. Store bought Hummus can often be disguised as a healthy dip, but the huge quantities of oil and preservatives added to it can be very scary. In addition dips always taste so much better when they are made out of your own kitchen. This is one of my go-to dips when I have friends coming over or when I am asked to bring snacks somewhere. 

Ingredients

• 400g tin of chickpeas, rinsed and drained 
• 2 garlic cloves, crushed or finely chopped
• 1 teaspoon tahini paste 
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander 
• the juice of 1/2 a small lemon
• 2-3 tablespoons extra virgin olive oil 
• Optional - 1 tablespoon fresh parsley, finely chopped, plus extra to serve 

Preparation

1. Place all the ingredients except for the oil in a blender or food processor and blend/process for a few minutes or until all the ingredients are combined. You may need to stop the machine a few times to scrape the mixture from the sides so that it all mixes evenly. Slowly pour in the oil whilst the blender/processor stays on. If the hummus is not smooth in consistency after adding 2 tablespoons olive oil you may add a 3rd and/or add more lemon juice. 

Serve the hummus alongside sliced raw vegetables, such as carrot, capsicum, celery, cucumber, zucchini, etc. 

PUMPKIN MASH

Pumpkin is my vegetable of choice for autumn and winter.  Not only do I adore the bright colour, I love the taste and the versatility of this humble vegetable. Just add a few simple ingredients to pumpkin and you’ve got yourself a filling and satisfying dish. I recently looked into the nutritional composition of this orange beauty and realised just how good this vegetable is for you...

·      Pumpkin has a super high carotenoid content, which assists in deterring premature aging, cardiovascular problems and other infections. Carotenoids are also high in Lutein and Zeaxanthin, minerals which protect the eyes and inhibit the formation of cataracts and deterioration of the eye tissue. 

·      Pepitas, or the seeds in the pumpkin, are a fantastic source of protein. Just one ounce or 29 grams of pepitas contains a massive 7 grams of protein.

·      Pumpkin flesh and seeds are rich sources of Vitamin A, which does wonders for boosting your immune system and improving the condition of your eyes.

·      Pumpkin contains a considerable amount of Vitamin C, which is proven to attack several forms of cancer as well as increasing the body’s immunity and fighting free radicals.

·      Pumpkin seeds are filled to the brim with essential fatty acids, which offer protection against common health diseases including arthritis, cancer and high blood pressure. Fatty acids also increase brain power and encourage healthy skin.

·      Fibre can sometimes be a tough ingredient to incorporate into your daily diet. Luckily, pumpkin has plentiful amounts of good dietary fibre, which assists in lowering bad cholesterol levels in the blood as well as helping to regulate blood sugar levels. Pumpkin flesh is a very effective remedy for gastro illnesses such as indigestion and constipation.

·      Pumpkin is also choc-full of Zinc & Potassium. Zinc is essential for improving bone density as well as boosting the immune system and keeping the reproductive system healthy. A diet filled with Potassium can reduce the onset of hypertension and cardiovascular diseases.

·      Pumpkin flesh and pumpkin seeds are loaded with the mineral magnesium, which is involved in the maintenance of muscles, bones and teeth as well as many other biological functions. 

INGREDIENTS

• 750g pumpkin, (approximately 1/2 a butternut pumpkin) deseeded, peeled & chopped into even sized small pieces
• 1 tablespoon extra virgin olive oil
• 1 large garlic clove, finely chopped or crushed 
• 1/2 cup reduced fat cows milk (or if dairy intolerant / allergic try soy, lactose-free or unsweetened almond milk) 
• 1 tablespoon ground sage and/or 1 tablespoon fresh sage, finely chopped

COOKING 

1. Place the pumpkin pieces on a large heatproof plate and cover with glad wrap. Microwave on high for 5 minutes or until pumpkin is soft. Alternatively, if you do not have a microwave, steam the pumpkin in a saucepan with water just covering the pumpkin for around 5 minutes. 

2. Heat the oil in a medium saucepan over medium-high heat and swirl to coat the pan. Add the garlic to the pan and cook for 1 minute. Add the softened pumpkin to the pan and cook, stirring frequently, for 2 minutes or until very soft. Add the sage and the almond milk, one 1/4 cup at a time, mashing and stirring until the milk has been absorbed and the pumpkin is smooth. Remove from heat and season with ground black pepper. Serve warm. 

Serves / 4 as a side  

Total Preparation time / 5 minutes  

Total Cooking time / around 10 minutes 

x Emily 

BAKED ZUCCHINI CHIPS

I’ve finally found a way to cook zucchini and make it taste relatively delicious to me. Being such a bland vegetable, I struggled with eating it during my childhood as it always seemed to end up on our dinner table at least three times a week, whether it was hidden in a stir-fry, roasted or baked. My theory is that if you put garlic, a little bit of oil and fresh herbs with anything, you can make it appetizing. Add a sprinkle of chilli for those that like it fiery and a once flavourless vegetable is no more!

INGREDIENTS

• sea salt
• 1 large zucchini, very thinly sliced into rings 
• 1 tablespoon extra virgin olive oil 
• 1/4 teaspoon chilli flakes (or more, depending on how hot you want it)
• 1 large garlic clove, very finely chopped or 1/2 teaspoon garlic powder
• 1 heaped tablespoon fresh basil, finely chopped

COOKING 

1. Lay the zucchini rings on a few paper towels in a single layer. Lightly toss salt over the zucchini and leave to sweat for a minimum of 25 minutes, then pat the zucchini dry with more paper towel to remove the salt and excess water. 

2. Preheat an oven to 180 degrees celsius. Line a large baking tray with baking paper. 

3. Combine oil, zucchini slices, chilli and garlic in a medium bowl and toss well to combine. 

4. Place the zucchini chips in a single layer on the prepared tray. Bake in the oven for around 30-35 minutes or until the chips are lightly golden. Remove from the oven and cool slightly before handling. 

Serve alone or with a sprinkle of fresh herbs! 

Serves / 2 as a side dish 

Total Preparation time / around 35 minutes (including the 25 minutes for the zucchini to 'sweat')

Total Cooking time / 35 minutes 

x Emily 

VEGETARIAN (or not) OMELETTE

Eggs are a great way to get your protein and good fat hit. I don't think of omelettes or eggs for that matter as exclusively for breakfast; they are a wonderful late night dinner idea, as they are low in carbs and full of flavour. I have always been a little apprehensive about cooking omelettes, however after several attempts over the years I am confident with my recipe below. The finished product may not look as fancy as what would appear on your plate at a cafe, but it is tasty, nutritious and simple to make. I prefer this omelette sans meat, however I do realise that will not like this, hence the optional addition of bacon or ham. Ground or smoked paprika is also optional- if this is not in your pantry just use more ground black pepper. 

INGREDIENTS

• 1 1/2 teaspoons extra virgin olive oil 
• 1/4 small red onion (30g), finely chopped 
• 1/2 a small red capsicum, roughly chopped
• 1/2 a small green capsicum, roughly chopped
• Optional - 1/2 teaspoon ground or smoked paprika 
• Optional- 80g bacon or 100g ham, trimmed of fat, roughly chopped
• 4 eggs, lightly beaten
• 1/2 cup water 
• 2 tablespoons fresh chives, roughly chopped, plus extra, to serve 
• ground black pepper 
• 20g reduced-fat feta, crumbled 
• a small handful of baby spinach 

COOKING 

1. Heat 1/2 teaspoon of oil in a medium frying pan over medium heat and cook the onion for 2 minutes or until the onion has softened. Add the capsicum and the paprika and/or meat if using and stir for 2 minutes or until well combined and the capsicum is just al dente (still slightly crunchy). If you are cooking bacon or ham this step may take slightly longer, depending on how you like your meat cooked. Remove from the pan when cooked and keep warm. 

2. Whisk the eggs, water, chives and a generous pinch of pepper in a deep bowl or jug. Heat 1/2 teaspoon of oil in a medium frying pan on low to medium heat and swirl to coat. Pour in half of the omelette mixture and leave until the egg is set around the edges; this should take around 2-3 minutes. Carefully fold one half of the omelette over the other and leave to cook for another minute or until the the omelette has just set.  Remove the omelette from the pan, place on a serving plate and add half of the capsicum mixture, topping with feta and half of the baby spinach. Repeat the cooking process with the remainder of the egg mixture. 

Serves / 2 
Total Preparation time / max 10 minutes 
Total Cooking time / around 15 minutes 

x Emily 

TOFU, QUINOA & GREEN SALAD

This recipe came from a Japanese cookbook, from a recipe titled "Millet & Tofu Salad". My creativity ran wild with this recipe and I ended up keeping just one of the original ingredients: tofu! This goes to show how deviating from the exact instructions and ingredients of a recipe is absolutely fine to do and I expect readers to do the same with my recipes! To me, cooking is fluid and everything can be fixed, like painting. You just have to own the ingredients and the methods you choose. Anyways, tofu has recently become a wonderful source of protein for me, as I am not an avid meat eater. I hope you like the dish (and if you don't, change it!). 

Ingredients

Salad 

• 300g firm tofu, halved 
• 1 cup quinoa 
• 2 teaspoons extra virgin olive oil 
• paper towel
• 1 medium green capsicum (around 250g), seeded removed & thinly sliced
• 150g green beans, trimmed and cut in half
• 2 spring onions, thinly sliced
• 1/4 cup almonds, halved

Dressing

• a generous pinch of ground black pepper
• 1 heaped tablespoon dijon mustard
• 1 tablespoon apple cider vinegar
• 2 tablespoons water (or more, if you want the dressing thinner)

Cooking 

1. Place the halved tofu between two chopping boards or plates with a weight on top (I used a jar of nuts). Raise one end (I placed a small scale underneath one side of the chopping board) and sit for 25 minutes. 

2. Meanwhile, rinse the quinoa thoroughly, twice, with your hands and strain through a sieve. Bring the quinoa to boil in a medium saucepan over high heat with 2 and a 1/2 cups of water, covered. Once boiled, lower to a simmer and continue to cook, covered, until all the water is absorbed, around 10-12 minutes. 

3. Whilst the tofu is sitting and the quinoa is cooking, heat a small saucepan over medium-low heat and dry fry the halved almonds (meaning without using any oil). When the almonds are fragrant and the inside of the almonds are very slightly golden, remove from the heat, as they will continue to brown as they sit. 

4. Make the dressing by combining all of the ingredients in a small bowl or mug and stirring well until no lumps of mustard remain. 

5. Once the tofu has sat for 25 minutes, chop into slim, even strips. Heat 1 teaspoon olive oil in a medium pan over medium heat, swirling to coat. Add the tofu strips and cover the pan. Cook for around 3 minutes on each side or until the tofu is lightly browned. Remove from the heat and place on a few paper towels, then pat with another few paper towels to remove the excess oil. Repeat this process, adding another teaspoon of oil, until all tofu is cooked. Remove the tofu from the heat and leave to cook on the paper towel. 

6. Change the heat to low and add the sliced capsicum, green beans and spring onions and cook, uncovered, stirring, for 2 minutes or until the spring onions are very fragrant. 

Serves / 4 
Total Prep & Cooking time / around 45 minutes (including the tofu resting time)

x Emily 

VEGETARIAN POTATO PATTIES TWO WAYS

There is something so fun and enjoyable in making patties. I've made these vegetarian patties a few times and after careful experimenting I have split them into two different, yet quite similar, recipes; Potato & Lentil Patties and Sweet Potato & Chickpea Patties. I like to make both recipes so that I have a large batch of 16 patties to serve for lunch and dinner for several days. Whilst this recipe does take over one hour to prepare and cook, if you've got the time it is a great way to use up old potatoes and is a very hearty vegetarian meal that can be frozen for later use. As for the tinned chickpeas and lentils, this is all I'll say; whilst it would be wonderful if we could all take an extra 45 minutes to one hour out of our days to cook legumes from scratch, this is first and foremost an easily accessible blog, hence the recipes should reflect that and therefore I have gone with the shortcut option out of a tin. 

INGREDIENTS for Potato & Lentil Patties 

• 800 sebago potatoes, roughly chopped into small pieces
• 1 x 400g tin of brown lentils, rinsed & drained 
• 1 medium carrot, grated
• 1/2 brown onion (60g), chopped finely
• 1 large garlic clove, finely chopped or crushed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 tablespoon tahini
• 1 egg, preferably free range
• 2 tablespoons olive oil

INGREDIENTS for Sweet Potato & Chickpea Patties 

• 800 sweet potato, roughly chopped into small pieces
• 1 x 400g tin of chickpeas, rinsed & drained  
• 1 medium carrot, grated
• 1/2 brown onion (60g), chopped finely
• 1 large garlic clove, finely chopped or crushed
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 tablespoon tahini
• 1 egg, preferably free range
• 2 teaspoons olive oil

COOKING

1. Preheat the oven to 200 degrees celsius fan-force. Line a large baking tray with baking paper. 

2. Bring a large saucepan of water to the boil with the type of potato you chose, covered. Once boiled, cook for around 10 minutes or until the potatoes are tender. Drain well in a colander with cold water. Mash in a large bowl until smooth. 

3. Add the chickpeas OR lentils, carrot, onion, garlic, cumin, coriander, tahini and a pinch of sea salt & ground black pepper. Mash well to combine, then add the egg and mash again. 

4. Taking around a heaped 1/3 of a cup of the combined mixture, shape into 8 individual patties. 

5. Heat a large frying pan over medium-high heat and add 1 teaspoon of olive oil at a time. Cook patties in two batches, 4 at a time (replenishing the oil each time), for around 5 minutes on each side or until golden brown. Make sure to press the patties down with a spatula when you first place them in the pan. NB: Take extreme care when flipping the patties, as they are fragile and can break easily. 

6. When all patties have been browned, place on the prepared baking tray and bake in the oven for around 30 minutes or until they are heated through. Serve with a side salad. 

Makes / 8 large patties 
Serves / 4 = 2 large patties each alongside a side salad 

x Emily 

EGGPLANT PIZZA

I love this 'clean' form of pizza. I even got my husband eating it, who initially turned up his nose at the mere idea of a pizza without a flour base. Eggplant pizza's are a great idea for a party as well, as they are easy to assemble and spend all of their cooking time in the oven unassisted. I like making these pizzas when I know a late dinner is on the cards, as they are so light and low in complex carbs. If you are vegetarian or not a fan of ham, add some pitted olives, artichokes or another vegetable to the pizzas. 

INGREDIENTS

• 1 large eggplant (around 700g), ends trimmed and thinly sliced into rounds 
• sea salt
• paper towel or clean tea towel
• 1 tablespoon olive oil 
• 2 medium tomatoes, roughly chopped
• 1 medium red capsicum, roughly chopped 
• 2 garlic cloves, finely chopped or crushed
• 1/2 a small red onion, finely chopped
• a generous handful of baby spinach, chopped
• 4 tablespoons grated reduced-fat cheese or 40g reduced-fat feta, crumbled
• 1/4 cup fresh basil, roughly chopped, plus extra to serve
• Optional- 150g lean ham, roughly chopped
• 4 tablespoons tomato paste

COOKING 

1. Preheat a fan-forced oven to 200 degrees celsius. Line a large baking tray with paper paper. 

2. Place the eggplant rounds on the prepared baking tray then sprinkle salt on top to draw out the vegetables' moisture. Leave for 10 minutes, then rinse well in a colander and pat dry with a paper towel or tea towel. 

3. Whilst the eggplant is 'sweating', chop all the remaining ingredients. Combine the oil, tomato, capsicum, garlic, onion, spinach, cheese, basil and ham (if using, or add the other vegetable/s) in a medium bowl and mix well. Sprinkle with ground black pepper if desired and stir again. 

4. Once the eggplant rounds are rinsed and dry, return them to the prepared baking tray. Spread the tomato paste thinly on top of each round. Next, top each little pizza with the vegetable mixture, trying to place an even amount of toppings onto each eggplant round. 

5. Bake in the oven for around 15 minutes or until the eggplant is just brown and tender. Remove from heat and leave to cool slightly before handling. 

Serves / 4 

Total Preparation & Cooking time / 30-35 minutes 

x Emily 

BEETROOT, LENTIL & SUMAC SALAD

When the weather gets hotter and the days get longer, I like to get creative with salads, much to my husband's horror. Now, salad can be very boring and mundane if you just use the same ingredients every time, the token tomato, lettuce, cucumber and store bought dressing. However, if you get imaginative and add beans, lentils, eggs etc, your salad can turn into a main meal. Which is what I did the other afternoon. I highly recommend buying the spice sumac to flavour some of your salads. Sumac is a Middle Eastern spice that grows wild in the mid-east and Italy. It is purple in colour and has a sharp, sour lemon taste- don’t let this put you off though! It is superb in salads and is also used as a seasoning for meat. One teaspoon is all you need. If you are a vegan or do not eat eggs, substitute the hard boiled eggs for 1 ripe avocado. 

 INGREDIENTS

• 3 medium or 2 large beetroot, peeled, ends trimmed and cut in half or quarters to cook faster 
• 4 eggs, preferably free range
• 1 x 400g tin of brown lentils, rinsed and drained
• 1 large tomato, sliced into thin wedges
• 2 large handfuls of lettuce (I like to use mixed lettuce)
• 1 teaspoon ground sumac
• 80g reduced-fat feta, crumbled
• Optional- if not using eggs, 1 ripe avocado, roughly chopped 

COOKING 

1. Preheat a fan-forced oven to 200 degrees celsius and wrap the beetroot halves in foil. Cook for 25-30 minutes or until beetroot is tender (that is, you can slice the beetroot with a knife easily). Remove from oven and leave to cool for 5 minutes, then remove the foil and slice beetroot into thin wedges. 

2. Meanwhile, bring a small saucepan of water with the eggs to the boil, covered. Once boiled continue to cook for 5 minutes, then turn off the stove and rinse the eggs under cold water. Let them sit in the cold water for a few minutes, as this will stop them from cooking further and cool them down so they can be peeled. 

3. Prepare the lentils, tomato, lettuce, sumac, feta and avocado if using in a medium to large bowl. Toss well. 

4. Peel the eggs and cut into halves or quarters and place on top of the salad. Serve hot or cold.  

Serves / 4
Total Preparation & Total Cooking time / around 40 minutes (including roasting the beetroot)

x Emily 

CHICKEN OR TOFU STIRFRY with GREENS & CASHEWS

I love adding nuts to stirfries, as they add so much texture and flavour. I feel the same way about lemongrass, but I have to be careful to sneakily put this ingredient in, as my husband hates it! If you have a family member who feels this way about lemongrass too, omit it from the dish, as you will have enough flavour with the oyster sauce, ginger and garlic. Feel free to use tofu if you are vegetarian or not feeling the chicken as it is a great substitute. 

INGREDIENTS 

• 500g chicken breast, cut into even sized pieces or 500g firm tofu, cut into even strips 
• 2 tablespoons oyster sauce 
• 3cm fresh ginger, grated 
• 1 garlic clove, finely diced
• 2 teaspoons extra virgin olive oil
• 1 spring onion, finely chopped
• 1 bunch pak choy, roughly chopped 
• 1 head of broccoli, including the stalk, cut into florets
• 10cm fresh stick of lemongrass, finely chopped
• 2 tablespoons unsalted cashews, even whole or roughly chopped

COOKING 

1. Combine the chicken strips or tofu, oyster sauce, ginger and garlic in a medium bowl and toss well. Heat a medium to large frying pan over medium heat and add 1 teaspoon olive oil, swirling to coat the pan. Add the chicken, stirring constantly, until the chicken colours and no pink flesh remains. If cooking tofu, arrange the strips in a single layer and cook for 2 minutes each side or until slightly golden. Take care when flipping the tofu to not break it. 

2. Remove the chicken or tofu from the pan when it has cooked and cover to keep warm, placing in a large serving bowl. Adjust the heat to medium-low and add the spring onion, pak choy, broccoli florets and lemongrass. Stir fry for 4 minutes or until the broccoli is just tender but not mushy. Add the cashews and stir-fry for one minute, just until heated through. 

4. Remove the vegetables from the pan and add to the chicken or tofu in the serving bowl. Toss well to combine. 

Serves / 4
Total Preparation time / 10-15 minutes 
Total Cooking time / around 15 minutes 

x Emily 

BEEF OR VEGETARIAN TACOS

Mexican food ranks in my top favourite cuisines. I think its all the bright colours that incite me, as well as the exquisitely seasoned food. I love making tacos on the weekend, as it is easy, inexpensive and always brings a big, goofy smile to my husbands' face! I have made and eaten both the meat and vegetarian taco options listed below and highly recommend both. 

INGREDIENTS

Taco Mince / Vegetarian Beans

• 500g extra-lean beef mince 
• 1 x 435g tin of 99% fat free refried beans - for a Vegetarian Option add 2 of these tins and omit the mince 

• 2 teaspoons ground coriander, 2 teaspoons ground cumin & 1/4 teaspoon chilli flakes
• OR 2 tablespoons taco seasoning
• 1 teaspoon extra virgin olive oil 

Fillings

• 1 teaspoon extra virgin olive oil 
• 1/2 small red onion, chopped into thin slices
• 1 medium red capsicum, seeded & cut into thin slices
• 1 medium green capsicum, seeded & cut into thin slices
• 12 taco shells, warmed up in a 200 degree celsius oven (fan-force) for around 8 minutes 
• 1 large or 2 small ripe avocado/s
• 1 tablespoon lime juice
• 1 large tomato, finely diced 
• 1 garlic clove, crushed or finely chopped
• Optional - 1 teaspoon ground coriander 
• 1/4 cup reduced-fat grated cheese 

COOKING 

Taco Mince / Vegetarian Beans 

1. Combine all ingredients together and marinade in fridge for 10 minutes. For the meat option: combine the mince, 1 tin of refried beans and either the spices or taco seasoning. For the vegetarian option: combine 2 tins of refried beans and either the spices or taco seasoning. 

2. Use this marinating time to prepare the guacamole by mashing the avocado in a medium bowl. Add the lime juice, tomato, garlic, ground coriander (if using), a pinch of ground black pepper and sea salt. Taste and add more of one ingredient if need be. 

3. Heat 1 teaspoon of oil in a large frying pan over medium heat, swirling to coat the pan. Add the onion slices to pan and cook for 1 minute before adding the capsicum slices. Stir frequently for around 3-4 minutes or until the onion and capsicum are lightly charred. Remove from heat and keep warm. 

4. After the marinating time is up, remove the mince/beans from the fridge and heat 1 tablespoon of oil in a large frying pan over medium heat, swirling to coat the pan. Add the mixture to the pan and cook, stirring frequently and breaking up lumps with a large spoon. When all beef is browned and no red flesh remains or when the refried beans are smooth and not lumpy, remove from heat and cover to remain warm. 

Serve the toasted tacos with taco mince or beans, topped with the cooked onion & capsicum and guacamole. Sprinkle with grated cheese. 

Serves  / 4 or 3 tacos each 
Total Preparation & Cooking time / 30 minutes 

x Emily 

CHERRY TOMATO, BASIL & FETA BRUSCHETTA

This humble bruschetta may not be up to the Italian standards, but it is healthy, quick to whip up and is good enough for me! I love really simple bruschetta and tend to go by the pizza philosophy; that less is more. In my opinion all you need for a good bruschetta is some bread, garlic, tomatoes, basil and a pinch of oil & vinegar; everything else is just extra. Salt can be added, but for weight management I like to add ground black pepper. 

INGREDIENTS

• 4 slices multigrain, wholemeal bread (or gluten-free if intolerant), cut into quarters 
• 250g (1 punnet) cherry tomatoes
• 1/2 small red onion, finely chopped
• 2 tablespoons balsamic vinegar
• 40g reduced-fat feta cheese, crumbled
• 3 tablespoons fresh basil, finely chopped
• 1 teaspoon extra virgin olive oil 
• 1 large garlic clove, halved 

METHOD 

1. Toast the quarters of bread in a fan-forced oven of 200 degrees celsius for 10-15 minutes (depending on how toasted you like your bread). 

2. Meanwhile, make the bruschetta by preparing and combining the cherry tomatoes, onion, vinegar, cheese, basil and oil in a medium bowl. Season with ground black pepper. Leave the bruschetta to marinate together for at least 5 minutes. 

3. Once the bread is toasted and the bruschetta marinated, either spoon the bruschetta onto each quarter of bread or leave your guests to do this; the latter may be the better option as the bread will go soggy if the bruschetta is left to soak into it. 

Serves / 4 as an entree, snack or side 

Total Preparation time / 20 minutes max

x Emily 

SWEET SUMMER SLAW VERMICELLI

The name and adaptation of this recipe comes from one of Yotam Ottolenghi’s amazing vegetarian creations. Yotam likes to make this ‘slaw’ as he calls it, with caramelised macadamia nuts and lots of papaya, green cabbage, mint and coriander. Not being a fan of caramelising ingredients due to the high quantity of butter and sugar used, I decided to opt for a relatively small amount of peanuts and raw shallots. You could serve this salad naked, or with vermicelli noodles like myself to make it more filling. Definitely a summer salad for the hot steamy Brisbane weather! 

INGREDIENTS

Dressing

• the juice of 2 small limes 
• 1 large garlic clove, finely chopped
• 1/4 teaspoon dried chilli flakes
• 1 tablespoon soy sauce
• 1 tablespoon maple syrup
• 2 tablespoons sesame seeds
• 2 tablespoons water 

Salad

• 150g rice vermicelli noodles
• 1/2 a red cabbage, washed & finely shredded
• 2 large carrots (around 300g), finely grated
• 1 medium mango (around 100g), diced 
• 2 spring onions, finely chopped
• 2 tablespoons fresh basil / coriander, torn 
• 1/4 cup roasted unsalted peanuts
• Optional- 1 ripe avocado, diced 

METHOD 

1. To make the dressing, whisk all the ingredients in a small bowl. 

2. Fill a large heatproof bowl with boiling hot water and place the raw vermicelli in it. Leave to sit for 5 minutes, then drain well with cold water. Place the cooked vermicelli in a large serving bowl and toss the red cabbage, carrot, mango, spring onion, basil, peanuts, dressing and avocado, if using, in the bowl. Serve cold. 

Serves / 4

Total Preparation time / 15 minutes 

Total Cooking time / max 10 minutes 

x Emily 

BLACK BEAN & CHEESE QUESADILLAS with AVOCADO SALSA

I have a slight obsession with black beans, as some of you may be able to tell (they have appeared on this blog many times!). The recipe below is loosely based on a Bill Granger recipe and is a favourite lunch and dinner meal of mine. These quesadillas are quite filling and are such an easy vegetarian recipe to whip up. I like to make them on mountain bread as they are lighter and lower in calories than flour tortillas. Black beans are now readily available at all major supermarkets; just make sure to read the labels and buy a brand with a low sugar content! 

INGREDIENTS

Quesadillas 

• 2 x 400g tin black beans, drained & rinsed
• 100g light tasty cheese, grated
• 1 spring onion, finely sliced
• 2 tablespoons fresh coriander, finely chopped
• 2 teaspoons taco seasoning 
• 8 flour tortillas or 8 mountain wraps 
• rice bran / olive oil 

Avocado Salsa

• 1 ripe avocado, mashed 
• 1 spring onion, finely chopped
• 1 tablespoon fresh coriander, finely chopped
• 1 tomato, finely diced
• 100g cucumber, finely diced
• 2 tablespoons lime juice

COOKING 

1. Combine the black beans, cheese, spring onion, coriander, taco seasoning and a generous amount of ground black pepper in a large bowl and mix well. 

2. Heat a large frying pan over medium heat, adding 1 teaspoon oil. Swirl oil to coat the pan, then place 1 tortilla or mountain wrap in the oil and swirl to coat. Spoon 1/4 of the black bean mixture onto the tortilla and spread it towards the edges, then cover with another tortilla/wrap, pressing down the edges so that they stick together (or also do). After 2-3 minutes, carefully flip the quesadilla and brown the other side for the same amount of time or slightly less. When cooked place on a plate and cover to stay warm. Repeat this process until all tortillas/wraps are used, adding more oil only when needed. You may need to turn the heat down to medium-low from medium once the pan heats up, as the quesadillas will brown much quicker. 

3. Whilst the quesadillas are cooking make the avocado salsa by combining all the ingredients and adding ground black pepper and a pinch of sea salt. 

Cut the quesadillas into quarters and serve the quesadillas alongside 1/4 of the avocado salsa. 

Serves / 4 (4 quarters per person = 2 tortillas / 2 mountain wraps)
Total Preparation time / 10 minutes 
Total Cooking time / around 20 minutes 

x Emily