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Lentil and vegetable patties with guacamole topping

Lentil and Vegetable Pattie  (gluten, dairy nightshade free)

Lentil vegetable patty with guacamole
Lentil vegetable patty with guacamole

Heart healthy vegetable and legume meals with good fats Lentils are an excellent source of vegetarian protein and soluble fibre acting as a prebiotic to improve gut health 

Serves 4

Ingredients

1cup mashed precooked potato, pumpkin or sweet potato or combination

½ large spanish onion finely chopped

1 clove garlic

1 grated carrot

1 grated zucchini

11/2 cups brown lentils

½ cup chopped fresh coriander

Method

Add mashed sweet potato or other starchy vegetable to onion, garlic, carrot, zucchini and lentils and coriander and mix well together.

Using a large spoon or clean hands form into patties.

Place baking paper on baking tray. Place patties directly onto baking paper.

Cook in oven for approximately 20mins on 180oC until heated through.

I also roasted quartered onions at the same time to add to the salad.

Meanwhile make the guacomale (recipe below)

Serve patties on a bed of salad leaves and top wtih guacamole

You may also drizzle flaxseed oil and lemon juice (2:1 ratio) dressing over the salad leaves and patties if desired

Guacomale Ingredients

1 ripe avocado

½ sml Spanish onion finely chopped

¼ green capsicum finely chopped

five drops of Tabasco sauce

1/2 lemon juice

1 tblspn fresh coriander leaves chopped

Method

Mash avocado with a fork in a bowl

Finely chop onion & capsicum

Add Tabasco sauce and lemon juice to taste.

Mix all ingredients together adding coriander leaves

Health Benefits – Avocado

Avocado is a very good source of healthy cholesterol free fats, fibre, Vitamin K. This makes it an ideal spread to use on sandwiches instead of butter or jam. It also contains good levels of vitamin C, B5, B6 and potassium. Additionally, it has some protein and is moderately anti-inflammatory, contributing to better health.

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Ratatouille – a celebration of Summer Vegetables.

Summer Vegetables match perfectly with the weather tending to be lighter and more enjoyable for this time of the year.  This ratatouille recipe combines all vegetables that are all in season in Summer.  This means you’ll be buying them at their cheapest and freshest, which means they’ll pack a bigger nutrient punch too.

Ratatouille

Serves 6-8

Ingredients

2 med-lge Onions quartered & sliced

2 tspns extra virgin olive oil

2 med zucchinis sliced in quarters lengthwise and chopped in 1cm thick pieces

1sml or ½ lge eggplant cubed (place on paper towel sprinkle with Himalayan salt, sweat for 10mins rinse and pat dry)

2 cloves garlic

1 red (or green, I prefer red) capsicum chopped into 1cm sq pieces

10 mushrooms quartered

3 celery stalks including younger leaves sliced

½ cup fresh basil chopped

¼ bunch continental parsley chopped

4 ripe roma tomatoes chopped (remove skins by cutting a cross in base & plunging in boiling water until the split opens)

1 tblspn Mirin

Celtic of Himalayan salt

Chilli (to taste)

Toppings

Roasted pepitas (Heavy based pan, heat and add pepitas and cook for about 3 mins shaking pan occasionally to prevent seeds burning, they will pop & puff up)

Method

Place onions in large pot, pour olive oil over and sauté for 2 mins, add zucchini, eggplant, capsicum & garlic and continue cooking for a further 5 minutes, then add mushrooms, celery, tomatoes, herbs, mirin and seasoning to taste. Cook for a further 10-15mins until tender but not mushy.

Serving suggestions

Ratatouille can be enjoyed on its own or as an accompaniment to some protein use as a topping to baked potato or cauliflower rice.

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Meditteranean Style Eating -Chickpea Kale Tabouli Salad

Chickpea Kale Tabouli SaladChickpea Kale Tabouli Salad

(gluten free Meditteranean style meal)

This salad is packed with antioxidants and nutrients.  Chickpeas & almonds provide vegetarian protein sources as well as fibre and micronutrients.  Tabouli style salads are a great way to eat larger amounts of parsley, an amazing food rich in Vits A, C, K, folate, as is kale, as well iron, calcium, magnesium, manganese, copper, and potassium and all the B vitamins (except B12) and zinc.

Serves 6

Ingredients

2 tins chickpeas or 1 cup cooked dried chickpeas

5 Roma tomatoes chopped

1 cup flat leaf parsley finely chopped

4 leaves of kale (cavalo nero) shredded

5 eschallots (spring onions) finely sliced

3 sticks celery sliced

1 clove garlic minced

1 tablespoon extra virgin olive oil

1 tablespoon flaxseed oil

1 tablespoon lemon juice

S & P to taste

2 tablespoons chopped dry roasted almonds

Method

Add all vegetables to large bowl

Rinse chickpeas and place in bowl with other vegetables.

Pour in oil and lemon juice mix through and combine all ingredients, adding in cumin seeds, almonds and seasoning last.

Serving suggestions

This salad can be eaten on its own, topped with a tablespoon of homous or slices of avocado or served with some grilled meat or chicken.

This salad is packed with antioxidants and nutrients.  Chickpeas & almonds provide vegetarian protein sources as well as fibre and micronutrients.  Tabouli style salads are a great way to eat larger amounts of parsley, an amazing food rich in Vits A, C, K, folate, as is kale, as well iron, calcium, magnesium, manganese, copper, and potassium and all the B vitamins (except B12) and zinc.

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Meat Free Monday (MFM) Minted Pea and Spinach Soup

Minted pea and spinach soup 

A light and delicious vegetable soup packed full of vitamins and minerals including vit A, K, folate, iron, magnesium, manganese, iodine, B & C vitamins. Iodine is critical for a healthy thyroid & metabolism.  Magnesium relaxes muscles, lowers blood pressure, relieves stress and improves nerve transmission and heart health.

Serves 4-6

Ingredients

2 cups or vegetable stock or  filtered water with low salt vegetable stock cube

1 large brown onion

2 cloves garlic

3 cups frozen green peas

3 cups baby spinach

1 stick dried kombu seaweed

½ cup loosely packed fresh mint leaves

Vegetable salt or celtic sea salt

½ cup of almond, soy or low fat milk

½ lemon – juiced

Method

Bring stock to the boil.

Add chopped onion and garlic. Simmer for 5 mins

Add peas, roughly chopped spinach, kombu (cut into small pieces with scissors), mint, and himalayan or celtic sea salt to taste.

Bring back to the boil, cover and simmer for 10 mins.

Allow to cool a little then blend together until combined well.Minted pea & spinach soup

Add milk and lemon juice and warm gently so milk doesn’t separate

Garnish with mint leaves and add ground black pepper to taste

Delicious served with walnut sourdough bread or if gluten free top with chopped walnuts
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Meat free Monday – Asian Inspired Teriyaki Soy Salad

Ingredients

½ cup Snow pea sprouts

½ cup mixed sprouts or 1cup bean sprouts (type used in asian cooking)

8 Mushrooms sliced

8 Snow peas

Asian Inspired Teriyaki Soy Salad

½ Spanish onion sliced

1/3 Red Capsicum sliced

1/3 Yellow capsicum sliced

1 stick Celery sliced on diagonal

2 Slices Nutrisoy teriyaki tofu cut in half and into 1cm wide long strips

2 clumps of fresh coriander finely chopped

2 tblspns Toasted pine nuts

Dressing

2 tspns Mirin

1 tspn Salt reduced Tamari

1 tablespoon Flaxseed oil

1 tspn Sesame oil

1 sml red chilli deseeded and finely chopped (optional)

Method

Place all vegetables and the tofu into a bowl

Mix together dressing ingredients in a glass jar

Pour over salad, mix and sprinkle with the pine nuts.  ENJOY