Thai Green Curry
This hearty, warm, fibre and protein rich, plant-based meal is perfect for one for a cold winters evening. The dish is packed full of dark green leafy vegetables which provide good source of calcium for strong healthy bones and teeth. The capsicums provide a hit of vitamin C to help us also absorb the iron from the dark leafy veg.
- 600g Brown or long-grain white rice
- 2 tbsp olive oil
- 2 x medium brown onions, peeled and chopped
- 120g Thai green curry paste
- 400mL coconut milk
- 300mL vegetable stock
- 1 medium broccoli head, chopped
- 2 x medium carrot, sliced
- 4-5 asparagus stalks, chopped
- 1 medium red capsicum, chopped
- medium bunch of bok choy
- 2 x 400g can edamame beans, drained and rinsed
- Bunch of coriander, washed and chopped
- 1 Tbsp Fish Sauce
- 2 x limes, sliced into wedges
1. Cook the rice following the packet directions.
2. Meanwhile, heat the oil in a large saucepan over medium-high heat. Add the onion and cook, stirring, for 2 mins or until onion softens. Add the curry paste. Cook, stirring, for 2 mins or until fragrant.
3. Add the coconut milk and stock. Bring to a simmer. Add all remaining vegetables except bok choy and beans. Cook until all vegetables are soft and tender. Chop half the coriander leaves and add to the curry with bok choy and edamame beans.
4. Stir in the fish sauce. Squeeze over half the lime wedges. Taste and add more fish sauce or lime juice, if desired.
5. Top the curry with remaining coriander leaves. Serve with the rice and lime wedges.
Raspberry and Almond Baked Oats
This delicious, warm and fluffy dish can double as a decadent breakfast or dessert. The oats, fruits and nuts are all packed full of different fibres helping you to maintain a healthy gut. The oats also contain B vitamins which help support and keep our metabolic system healthy.
• 1 cup rolled oats
• 2 ripe banana medium-large size
• 2 large egg
• 2 tablespoon honey or maple syrupor more to taste
• 1 teaspoon baking powder
• 2 pinch salt
• 6 strawberries, chopped
• 10 almonds, chopped
** vegan option: instead of egg use ‘Flax egg” (1 Tbsp flax seeds with 3 Tbsp water – let sit for 5 mins until slightly thickened).
1. Preheat oven to 180°C. Grease 250mL ramekin with olive oil.
2. Blend oats, milk, honey, cinnamon, baking soda and banana in blender until smooth.
3. Stir through strawberries and almonds and place mixture in greased ramekin. Top with additional berries and almonds before popping in oven.
4. Bake oats in oven for 20 minutes or until fluffy and golden brown.
5. Optional: serve with yoghurt and drizzle of honey.
One Dish “Tik Tok’ Veggie Pasta
Looking for a quick, easy mid week meal? Then look no further than this ‘tik tok’ inspired one dish pasta! Although Feta is a high fat ingredient, mixed with fibre packed wholemeal pasta and lots of veg makes for a very nutritious meal. Feta is a fantastic source of calcium which is great for maintaining strong bones and teeth. It also is a rich source of chloride which helps digest the food we eat.
- 3 tbsp olive oil
- 150g Feta
- 1 x punnet cherry toms
- 3 cloves garlic, crushed.
- 200g pumpkin, peeled.
- 1 x small eggplant
- 200g spinach
- 350g wholemeal or pulse pasta/spaghetti
- 2 tsp dried basil and oregano
- 1 x bunch fresh basil
6. Preheat oven to 200°C. In a medium baking dish, combine oil, garlic, tomatoes, chopped pumpkin and eggplant. Season with salt and pepper and toss to combine.
7. Place feta into centre of vegetable mixture. Sprinkle dried basil and oregano over the vegetable mixture. Bake for 40 to 45 minutes, until vegetables are brown and bursting and feta is golden on top.
8. Meanwhile, in a large pot of boiling water, cook pasta according to package instructions. Reserve ó cup pasta water before draining.
9. To baking dish with vegetables and feta, add cooked pasta, reserved pasta water, and spinach to the dish and stir until completely combined. Garnish with basil before serving.