Snow Pea & Couscous Salad with Feta and Mint Pesto

Ingredients

Couscous Salad
1.5 cups couscous
1 tspn Chili sauce
1 tblspn olive oil
Sea salt, to taste
3 cups vegetable stock
150g frozen baby peas
250g snow peas, trimmed
200 g feta

Mint Pesto
½ cup mint leaves
¼ cup flat leaf parsley
1/3 cup olive oil
1/3 cup grated parmesan
¼ cup toasted pine nuts
 
Directions

1) Pour boiling stock over the Couscous. Stir once and cover with a tight lid. Keep couscous covered and off the heat for 7-8 minutes. The stock should then be completely absorbed.
2) Add the chilli sauce, oil and salt and fork through couscous
3) In a food processor whiz together all the mint pesto ingredients. Alternatively, use a mortar & pestle.
4) Boil water in a saucepan.
5) Put peas in and boil for 1 minute
6) Add the snow peas and boil for another 1 minute
7) Refresh under cold water, drain, and toss through the couscous with the minted pesto.
8) Scatter the crumbled feta over the top of the couscous.
9) Eat & Enjoy!

Roast Vegetable Frittata

Ingredients

Vegetables
500g sweet potatos, peeled and chopped
1 red capsicum, left whole
2 potatos, chopped into small bite sized pieces
Pinch oregano
Pinch thyme
½ tspn tumeric
Pinch chilli flakes
Small amount of olive oil
Salt & pepper to taste

Frittata Mixture
6 eggs
1 cup cream
½ cup grated parmesan
2 tblspn fresh herbs eg basil, parsley, dill, thyme
Salt & pepper to taste

Extra
Handful baby spinach
 
Directions

1) Preheat oven to 200°°
2) Using a large freezer bag, place the vegetable ingredients, including oil and all herbs into the bag and tie off. Smoosh the vegetables around in the bag until all they are all covered in oil and the herbs have spread evenly.
3) Put onto a baking tray and place in oven for 45 minutes
4) When cooked, carefully remove the capsicum and place into an airtight container or a paper bag for at least 10 minutes.
5) Take out the capsicum peel the skin off and remove the seeds. Cut into nite sized pieces.

NOTE: Vegetables can be cooked the day before and put into fridge to cool. Don’t peel the capsicum until you are about to use it.

6) Preheat oven to 200°
7) Whisk together all the frittata ingredients
8) Grease an oven proof dish or oven proof frying pan.
9) Spread the vegetables evenly in the greased oven dish. Add spinach. Pour over the frittata mixture.
10) Bake for 30-40 minutes or until golden and puffed (depending on oven may need to cook for a little longer)
11) Remove from oven and leave to stand for 5 minutes. Then cut and serve.
12) Eat & Enjoy!

Variations: Add some chopped, cooked broccoli or cooked peas for extra flavour and nutrition.

Baked Tofu

Ingredients
1 pack firm tofu
Jar hoisin sauce
Parsley flakes
Salt & Pepper
 
Directions
1) Cut tofu into chunks and marinate in hoisin sauce
2) Preheat oven to 180°
3) Spread tofu and sauce in a baking dish
4) Bake for 15 minutes
5) Using another baking dish take the tofu out (leaving sauce behind) and place baked side down into new tray
6) Bake for a further 15-20 minutes
7) Eat & Enjoy!

Pasta Free Vegetable Lasagna

Ingredients
(serves 8)
2 jars pasta sauce
Baby spinach
Zucchini
Mushrooms
Pumpkin
Capsicum
Broccoli
Cauliflower
Bok Choy
Spring onion
Grated Cheese
Basil
Tarragon
Salt & Pepper
(use vegetables you have available in the quantities you choose)

Directions
1) Preheat oven to 180°
2) Pour a layer of pasta sauce over the base of a large lasagna dish
3) Spread a layer of spinach leaves covering the entire base
4) Grate zucchini and spread a layer over the spinach
5) Pour a think layer of pasta sauce over the zucchini
6) Chop all remaining vegetables and spread over the mixture
7) Pour pasta sauce completely covering the vegetables
8) Sprinkle grated cheese over the top
9) Bake for 45-55 minutes, until all vegetables are cooked through
10) Eat & Enjoy!

Lentil & Tomato Pasta Sauce

Ingredients
oil
2 cloves garlic, crushed
100g dried lentils, cooked and drained
2 cans chopped tomatos
1 sachet salt reduced tomato paste
1.5 tsp oregano
1 tsp parsley
1 tsp chili flakes
salt & pepper to taste

Directions
1)  Heat Oil & saute garlic
2)  Add all ingredients and simmer till heated through
3)  Serve over pasta
4)  Eat & Enjoy!

Mexican Lentils

Ingredients
oil
2 garlic cloves, crushed
1 tin Sanitarium Veggie Delight Casserole Mince (could substitute with real mince or other TVP)
1/2 cup dried red lentils, cooked & drained (substitute with a can of lentils drained)
1 can chopped tomatos
1 sachet tomato paste
1.5 tsp cumin seeds, ground
1/2 tsp paprika
1/4 tsp onion powder
1 tsp chilli flakes
1.5 tsp oregano
salt & pepper

Directions
1)  Heat oil in deep pan
2)  Saute garlic until starting to go clear
3) Add remaining ingredients and simmer until starts to thicken
4)  Eat & Enjoy!

Serving Suggestions
Use as burrito or taco filling
On nachos
In toasted wraps
On toast with cheese and avocado (pictured)
Serve over pasta as a bolognaise type sauce
Refrigerate and serve cold as a dip

Serves 4 - Nutritional Info per serve
Calories - 223
Fat - 5g
Protein - 21.2g
Carbs - 20.1g
Sodium - 588mg

Grilled Polenta

Ingredients
4 cups vegetable stock
1 cup fine polenta (cornmeal)
herbs & spices to taste
Option of parmesan

Directions
1)  Bring stock to boil
2)  Add polenta (cornmeal) in a steady stream stirring continuously until thick (consistency of smooth mashed potatos)
3)  Add herbs/spices to taste - can also add grated parmeson - and mix in

For soft polenta serve now

4)  Line a baking tray with glad wrap and pour polenta mix in.  Smooth out so baking tray is evenly covered.
5)  Place in fridge until cool and set (about 30 - 45 minutes)
6)  Grill for 10 minutes on each side
7)  Eat & Enjoy

This photo is the grilled polenta with basil and paprika added. We served it with Sweet chilli sauce and sour cream