1 capsicum finely chopped
1 clove of garlic chopped
200g of crushed tomatoes
¼ tsp of dried oregano
Red wine vinegar
1tbs olive oil
1 chopped fresh parsley
Roasted pine nuts
1. Fry the capsicum, garlic and oregano in the olive oil on a low heat for 10 minutes.
2. Add red wine vinegar and tomatoes and cook for another 10 minutes.
3. With a blender or food processor blitz into a chunky sauce and season with salt and pepper.
4. Peel zucchinis into long spaghetti strands with a spiralizer.
5. Sauté zucchinis in a hot pan with oil and heat for a few moments until warm.
6. Take off heat and add the sauce, toasted pine nuts and sprinkle with parmesan.
Heathy Burgers (sweet potato buns)
Large sweet potato
1 clove of Garlic
1 Egg yolk
(fillings of choice)
Method (for potato buns):
1. Slice the sweet potato into even ¼ inch rounds. Place in a large bowl and drizzle with olive oil and toss to coat evenly.
2. Place the potato slices flat on a backing tray lined with baking/non-stick paper and sprinkle with sea salt (for added flavour lightly dust with paprika).
3. Bake for 20-25 mins until tender and slightly crisp.
Method (for turkey burgers):
1. Finely chop the onion and garlic and put in a big bowl with turkey mince, egg yolk, salt, black pepper and mix together.
2. With your hand or two spoons make small balls with the turkey mixture.
3. Line a baking tray with a drizzle of oil or oil spray and press the turkey balls down to flatten into burger shape.
4. Bake in the oven for 20 minutes until cooked through.
Place one of the turkey burgers in between two of the sweet potato buns and serve with filling of choice like spinach, onion, tomato and feta cheese.
Red Thai Tofu Curry
Light coconut milk
1 clove of garlic
Red curry paste
1. Once pumpkin is peeled and the seed taken out cut into small cube pieces.
2. Put the coconut milk and 2 ½ tbsp of curry paste into a pan and keep on a medium heat.
3. Add the chopped onion and pumpkin and allow to boil then reduce to a low heat and leave to simmer until both onion and pumpkin soften (5-10 mins).
4. Add the sliced mushroom, peas and cover. Leave to simmer for another 5 minutes until the pumpkin is tender.
5. While cooking this, have the tofu cooking on another pan. Cut the tofu into large cubes and add to hot pan with olive oil to cook for 2-3 minutes each side until golden.
6. Once tofu is cooked place into curry and stir.
Serve with brown rice or add extra vegetables if you prefer.
Warn Quinoa salad
½ cup quinoa
Pumpkin or sweet potato
1. Add quinoa and 1 cup of vegetable stock and bring to boil. Allow to simmer for 10 minutes until all the stock has been absorbed.
2. While this is simmering put beetroot into tinfoil and roast in hot oven for 25-30 minutes. When cooled – cut into fine slices.
3. The pumpkin or sweet potato can be cut into slices, lightly coated in olive oil and salt and bake in the oven on a baking tray or you can also fry and cook until tender.
4. In a big bowl put the quinoa, walnuts, goats cheese, parsley and toss together. Season with salt and pepper and dress with balsamic vinegar, olive oil, a squeeze of lemon and a small drop of honey. Add the beetroot and potato or pumpkin slices and serve warm.
1. In a large pan add one chopped onion with desired oil until lightly coloured, then add the turkey mince until browned.
2. Mix a spoon of Bovril in hot water to dilute and add the mixture to the mince and stir.
3. Add 3 tablespoons of worcestershire sauce, 1 teaspoon of tomato puree, 3 diced carrots, thyme and 400ml of chicken stock. Season with salt and pepper and leave to simmer for 45 – 50 minutes.
4. While this is cooking pop your peeled sweet potato on to boil. When soft drain, mash and season with salt and pepper.
5. Place the mince in a deep dish and top with the mash sweet potato and flatten with a fork for decoration.
6. Bake in a preheated oven for 20 minutes.