Category Archives for Salads & Vegetarian

Zoodles with Mint and Pumpkin Seed Pesto

If you haven’t tried zoodles before, then you have seriously been missing out.  Such a good alternative to pasta that can be combined with any pasta sauce you desire.  Pesto is really quick to make and so fresh due to the herbs.  Swapping the pine nuts to pumpkin seeds, makes this pesto a great option for those that are nut free.  You really don’t have to add anything extra to this meal but if you desire, some baked chicken tenderloins or sauteed vegetables are fabulous options

Ingredients: 2 tablespoons olive oil 4 large zucchinisMint Pesto: 1 cup pumpkin seeds 1 large clove garlic, minced 2 tablespoons chopped chives ½ cup fresh mint leaves 11/2 cups loosely packed basil leaves Juice half lemon 1/3-1/2 cup filtered water Salt and pepper to tasteMethod:Blend or process mint pesto ingredients. Add water as needed and season to your liking. Set aside.Julienne the zucchinis into matchsticks or use a veggie spiralizer to make ‘spaghetti’. Lightly sauté the zucchini noodles in some olive oil for a few minutes then toss with as much pesto as you would like. Loosen with a little warm water to make it saucier.Check seasoning and finish with pumpkin seeds, fresh mint and basil.Serves 3

Cauliflower Zucchini Falafels

I love, love, love middle eastern food. A meal of salads, dips and falafel balls is always a great quick weekday, vegetarian option or even a nice spread to put on when you are entertaining. Knowing that there are options out there where you can still enjoy the foods that you love without the additional nasties is so comforting. What I love about these balls, apart from the flavour, is the added bonus of including more vegetables into your meal. They are crispy, they are tasty but they are not dripping in oil!

Ingredients: 1 brown onion, roughly chopped 3 garlic cloves ½ cup fresh parsley ½ cup fresh coriander ½ cauliflower, cut into florets 1 zucchini, roughly chopped 2 teaspoons cumin ½ teaspoon turmeric zest of 1 lemon 1 egg, beaten ½ cup almond meal salt and pepper to tasteMethod: Pre-heat oven to 180 degrees and prepare a tray with lined baking paper. Place onion, garlic, parsley and coriander in a high speed blender and blend until it resembles a paste (don’t worry if you cant get it super smooth). Transfer into a large bowl. Place cauliflower and zucchini into blender and process until they have been finely chopped. Add this to the bowl with your onion mixture. Add all other ingredients and mix until well combined. Roll mixture into balls (squeeze out excess liquid) and place on pre-prepared tray. Bake in oven for 40-50 minutes until crispy, turning half way. Serve with hummus or tahini dip and a chopped salad.Makes 12 balls

Leek and Kale Frittata

Frittatas are such a great way to fuel your body.  They are packed with protein and fibre rich vegetables that will keep you feeling full and satisfied for several hours.  You can adapt them to include any vegetables you have at home and are so versatile you can have them for breakfast, lunch or dinner.  They are a great meal that the entire family can enjoy.

Ingredients: 1 tablespoon olive oil4 eggs, 3 egg whites & 1 yolk1 garlic clove, minced2 leeks, rinsed and sliced½ onion, diced2 cups kale, washed and sliced1 cup baby spinach2 tablespoons sundried tomato, chopped1 red pepper, diced10 Kalamata olives, sliced (optional)2 tablespoons milk or almond milksalt and pepper to tasteMethod: Preheat oven to 175 degrees.Cook spinach and kale in ¼ cup water in a covered saucepan until just wilted. Drain and set aside.In a mixing bowl, whisk together the eggs and almond milk. Add the chopped sundried tomatoes and peppers and sprinkle with salt and pepper (add olives here if using). Set aside. Heat olive oil over medium-low heat in an oven proof skillet. Sauté leek and onion for about 4-5 minutes. Add garlic and cook for another minute.Spread spinach mixture evenly over bottom of skillet. Pour egg mixture over the top. Use a spatula to lift the spinach mixture along the sides of the pan and tip slightly to allow the egg mixture to flow underneath.When the mixture is about half set, put the whole skillet in the oven. Bake in the oven for 10 minutes until the frittata is completely set and golden.Serves 2Alternatives: add any vegetables you like to mixture. Mushrooms and zucchini also make very good frittatas.

Garlic and Thyme Roasted Carrots

If you think carrots only come in orange, you’re wrong! You can get carrots in a variety of colours, which is a great way to make sure you eat a rainbow. This recipe is a great side dish to have with your lean protein meal, that is quick and easy to make.

Ingredients:750g mixed carrots (orange, yellow, purple), washed well3 garlic cloves, minced2 tablespoons olive oilFew sprigs of fresh ThymeSea salt and pepper to tasteMethod:Preheat oven to 200 degrees celsius.Prepare carrots by slicing them in half and place on a tray.Drizzle with olive oil and add all other ingredients.Toss well so that all the carrots are coated.Place in oven for 40-45 minutes until the carrots have caramelised.Serves 4-6 as a side

Kale and Papaya Salad

This recipe was inspired by my visit to the local fruit and vegetable store. It’s simple with only a few ingredients, but exotic. This is the first time that I have used papaya in any of my dishes, but now that I have found it, I think it may become a regular. The sweetness of it really balances out the bitterness of the kale.

Ingredients1 bunch kale, de-stemmed and washed1 tablespoon olive oil1 tablespoon lemon juice½ teaspoon salt¼ papaya, deseeded and thinly sliced1 carrot, peeled and grated2 spring onions, sliced diagonally1 tablespoon sesame seedsDressing1 tablespoon olive oil1 tablespoon sesame oil2 tablespoons brown rice vinegar1 tablespoon miso paste1 teaspoon honey1 garlic clove, mincedMethodPrepare dressing by placing all ingredients in a small jar and mix well. Set aside.Place kale in a bowl and massage in the oil, lemon and salt until kale is soft.Add the remainder of the salad ingredients.When ready to serve, drizzle with dressing and mix well.Serves 4

Coleslaw Salad

From a young age I have always enjoyed eating coleslaw, especially on a warm summer’s night when we had barbecues. However, coleslaw as you know it is full of mayonnaise, and not very good for you. This coleslaw is a fresh healthy take on the old classic, but still hits the spot.

Ingredients:¼ white cabbage, thinly sliced¼ red cabbage, thinly sliced5 gherkins, diced¼ cup dill, choppedDressing:2 tablespoons olive oil2 tablespoons apple cider vinegarSalt & pepper to tasteMethod:Using a food processor, mandolin or knife thinly slice the white and red cabbage.Prepare gherkins and dill and toss it all together.Add dressing ingredients to salad and mix well.Serves 4-6