Warming Tom Yum Soup with Tempeh

When the seasons start to change this is a great flavorsome recipe to replace a lunchtime salad or dinner on a cool evening.

With a little twist from the original Tom Yum soup, try replacing your noodles with zoodles and choose a vegetarian protein source such as Tempeh.

Serves 2

Ready in 20 mins

Ingredients

Tom Yum Soup with Tempeh

• 1 stalk of Lemongrass, bruised & sliced (or try a lemongrass paste)

• 1 Tsp Sesame Oil

• 150g Tempeh, cut into 1cm thick slices

• 1/2 Red Onion, diced

• 2 cloves Garlic, crushed

• 2 Tsp Fresh Ginger, finely grated

• 2 Kaffir Lime Leaves

• 500ml low salt Vegetable Stock

• 1/2 long Red Chili, sliced (optional)

• 2 medium Tomatoes, diced

• 1 lime, juiced

• 2 zucchini, spiralised to make zoodles

• 1 head Bok choy leaves

• Fresh coriander and shallots to garnish

Step by Step Instructions

Step 1

Heat sesame oil in a large frypan over medium heat and add lemongrass and sliced Tempeh. Cook for 2-3 minutes until browned. Remove from heat & set aside

Step 2

Add onion, garlic, ginger & Keffir Lime Leaves to the pan and cook for 3 minutes until the onion softens.

Step 3

Add chili, stock and 2 cups of water and bring to the boil. Reduce heat and simmer for 5 minutes. Add tomatoes and simmer for 5 minutes (or until tomatoes soften). Add Zucchini noodles and Bok Chok leaves and continue to cook for 2 minutes. Stir through lime juice.

Step 4

Divide soup into 2 bowls and top with cooked Tempeh, and garnish with coriander and shallots.

For gluten free, check your stock label for a gluten free variety

Zucchini Fritters

These fritters are perfect for a tasty weekend lunch and an easy way to increase your vegetable intake. Did you know that 1 cup of zucchini provides 40% of your daily Vitamin A needs? These fritters are high in antioxidants and great for your digestive system containing both soluble and insoluble fibre. Make extras to enjoy as leftovers during the week.

Serves 4 - 8 fritters

Ready in 20 mins (plus 20 minutes soaking time)

Ingredients

• 4 cups firmly packed grated zucchini (about 3-4 zucchinis)

• 1 cup baby spinach leaves, finely chopped

• 1/4 cup torn mint leaves

• 5 eggs, beaten

• 3/4 cup almond meal

• 1/2 cup finely grated parmesan cheese

• 1/4 cup white or black chia seeds

• freshly ground sea salt and black pepper

• Extra virgin olive oil

Step by Step Instructions

Step 1

Grate zucchini and place between 2 layers of paper towel to remove moisture. Place zucchini in a large mixing bowl with spinach leaves, mint, eggs, almond meal, parmesan cheese, chia seeds, salt and pepper. Mix to combine and leave to sit for 20 minutes for seeds and almond meal to moisten.

Step 2

In a heavy-based pan, heat extra virgin olive oil over medium heat. place 1/2 cup serves into the pan and spread out to cook. Turn after 6 minutes and cook for a further 6 minutes.

Step 3

Enjoy with a side salad and a big scoop of hummus.

Vegetarian Lentil Hotpot

Having at least one meat free meal a week is great for gut health. Introducing more lentils and pulses into your diet has amazing health benefits and provides a great plant protein alternative to animal protein. The combination of soluble and insoluble fibre in this dish is great for bowel function and feeds your beneficial gut microbes. The perfect meal to prepare ahead and portion off for lunch or quick dinners.

Serves 4

Ready in 60 mins

Ingredients

• Extra virgin olive oil spray

• 1 large onion (red or brown), finely diced

• 2 large carrots, diced

• 2 celery sticks, sliced

• 1/4 head cauliflower, chopped

• 2 gloves of garlic, crushed

• 1 tsp curry powder

• 1 tsp cumin

• 1 tsp paprika

• 400g tinned tomatoes

• 400g tinned or 300g cooked lentils, drained and rinsed

• 400g four-bean mix or 400g chickpeas, drained and rinsed

• 1/2 cup vegetable stock, salt reduced

• 1/2 cup frozen peas

• 4 potatoes, sliced and steamed

• green beans to serve

Step by Step Instructions

Step 1

Thinly slice potatoes and steam for 5 minutes until tender. Place aside to cool. Preheat oven to 200 degrees Celsius.

Step 2

In a heavy base pan, heat extra virgin olive oil over medium heat. Add the onion, carrots, celery and cauliflower and cook, stirring for 5 minutes or until soft. Add garlic, curry powder, cumin and paprika and stir for 30 seconds until fragrant.

Step 3

Stir in tomatoes, lentils and beans. Add stock and bring to a simmer. Simmer for 5 minutes.

Step 4

Spoon lentil mix into baking dish. Carefully layer sliced potato, overlapping to cover lentil mix and spray with extra virgin olive oil and sprinkle with additional paprika.

Step 5

Bake in preheated oven for 35-40 minutes until potatoes are golden. Serve with steamed green beans

Zesty Tomato Meatballs and Zucchini Noodles

Who doesn’t love meatballs? They have been a favourite of mine since I was a kid. This recipe involves making your own sauce, which means you know exactly how much sugar and salt is added. The flavour is created by combining a good mix of Italian herbs with a little chili for a punchy sauce.

Serves 4

Ready in 40 mins

Zesty Tomato Sauce

• 1 tbsp Extra Virgin Olive Oil

• 1 medium onion (red or brown), finely diced

• 2 cloves garlic, crushed

• 1/2 to 1 long red chili, depending on how zingy you like your sauce (seeded and finely sliced)

• 1/2 bunch fresh basil leaves, roughly chopped

• 1 x 400g tin diced tomatoes

• 400g passata (plain or basil infused)

• 1 tbsp balsamic glaze or 2 tbsp balsamic vinegar

• Grated Parmesan cheese to serve

Meat Balls

• 1 tsp dried Rosemary (or 2 sprigs fresh Rosemary)

• 2 tsp dried oregano

• 1/4 cup multigrain breadcrumbs

• 3 tsp Dijon Mustard

• 500g lean mince, beef or pork (or a mixture of both)

• 1 large egg, whisked

Zucchini Noodles

• 2 medium Zucchini, spiralised with skin on

• extra virgin olive oil spray

Zoodles (spiralised zucchini noodles) are the latest craze that I am embracing. What a great way to increase your veg intake. But….. I have to be honest my kids are a bit dubious, they love traditional pasta. A compromise is to start with half zoodles and half pasta, if all else fails, serve with some chunky fettuccine and a serve of steamed greens on the side!

Step by Step Instructions

Step 1

Drizzle a saucepan on medium heat with extra virgin olive oil. Add onion and saute until transparent. Add the garlic and chili followed by the fresh basil leaves. Stir through. Add tomatoes and passata, breaking up the tomatoes as they cook. Stir through balsamic vinegar and season with a pinch of salt and pepper. Bring to the boil then simmer sauce until needed. You may need to add a small amount of sugar to cut through the bitterness of tomatoes. Taste to test.

Step 2

In a large mixing bowl combine rosemary and oregano with breadcrumbs and Dijon mustard. Add egg to bowl followed by mince. Using your hands mix until well combined. With a large dessert spoon scoop mixture and roll into small balls and place on a plate.

Step 3

Heat a large heavy based flat pan (that fits a lid) over medium heat. Spray with extra virgin olive oil and add prepared meat balls. Cover with lid and cook for about 4 minutes. Turn meatballs, replace lid and cook for a further 4 minutes. Meatballs should be browned on all sides and start to firm to hold shape.

Step 4

Pour sauce over meatballs, gently stir being careful not to break meatballs apart. Cover and simmer for about 10 minutes until ready to serve.

Step 5

To prepare the zoodles, spray a flat fry-pan with extra virgin olive oil and heat over high heat. Add spiralised zoodles and stir-fry until they begin to soften. Be careful to not overcook as they will wilt and lose moisture leaving them soggy. They should still be slightly firm when serving.

Step 6

Serve meatballs over zoodles and top with additional fresh basil leaves and grated Parmesan cheese. Yum!!

San Choy Bau

Quick and easy mid week meal that keeps everyone in the family happy. So fresh, light and crunchy. This recipe makes extra (depending on the size of your family) to pack for a delicious lunch.

Serves 6

Ready in 20mins

Ingredients

Salad

• Juice of 1 lime

• 1 tbsp fish sauce

• 1 tbsp peanut oil

• 1 tsp brown sugar

• 2 lemongrass stalks, finely chopped (or lemongrass paste available in the herbs section of the supermarket)

• 1 long red chili

• 2 cloves fresh garlic, crushed

• 1 red onion, diced

• 600g lean chicken or pork mince

• 1/2 cup coriander leaves (optional for those who hate it!)

• 1/2 cup fresh mint leaves

• 1 Lebanese cucumber, peeled into ribbons

• 1 cup bean sprouts for topping

• 1 iceberg lettuce

• Additional lime and chopped peanuts for serving

Step by Step Instructions

Step 1

Rinse lettuce and gently break away each leaf to keep as intact “shells”. Combine lime juice, fish sauce, peanut oil and brown sugar in a small bowl, stir to dissolve sugar.

Step 2

In a wok on medium heat, stir-fry lemongrass, chili and garlic for 1 minute until fragrant. Add red onion and cook until transparent.

Step 3

Add chicken (or pork) mince and cook until brown. Break up lumps as you toss the mince in the wok.

Step 4

Toss through sauce mix until heated through. Remove from heat and mix in coriander and mint.

Step 5

Serve mince mix in lettuce cups, topped with cucumber ribbons, bean sprouts, a squeeze of lime juice and a small sprinkle of chopped peanuts.

This is best eaten with your hands, so keep some paper towel handy as this can get quite messy!!

For gluten free, ensure you check your fish sauce label

Butter Chicken

My kids love this version of butter chicken. It is really easy to make once you have your pantry stocked with your spice staples. No need to save this one for the weekend, its quick enough for a mid-week dinner. I use chicken breast, but you could also use chicken thigh fillets for additional flavour.

Serves 6

Ready in 30 mins

Ingredients

• 1 tbsp extra virgin olive oil

• 1 large onion (red or brown), finely diced

• 3 gloves of garlic, crushed

• Spice mix (below)

• 3 tablespoons low-salt tomato paste

• pinch of sea salt

• 1 tbsp lemon juice

• 400ml light coconut cream

• 700g chicken breast, cubed into 2cm pieces.

Spice Mix

• 2 tsp garam masala

• 1 tsp ground cardamom

• 1 tsp ground coriander seeds

• 1 tsp ground ginger

• 1 tsp ground cumin

• 1 tsp paprika

• pinch of cayenne pepper (this will vary how spicy the dish ends up)

• 1 tsp ground turmeric

Whilst the list of spices may seem long, the addition of these to your pantry will help you start to use them more in other meals. Being dried, they have a long shelf life so are worth the investment. Spices add amazing flavour to dishes and we tend to use less added salt and sugar in the pursuit of taste.

Step by Step Instructions

Step 1

Combine all spices in a small bowl and set aside.

Step 2

In a heavy base pan, heat extra virgin olive oil over medium heat. Add the onion and saute until translucent. Reduce heat to low and add spice mix and crushed garlic. Add tomato paste, the mix will form a paste. Cook paste for 1 minute until fragrant..

Step 3

Add salt, lemon juice and coconut cream and mix well until paste dissolves. Bring the sauce to simmer.

Step 4

Add diced chicken and stir until well coated. Cover the pan with a lid and cook for 20-25 minutes, stirring occasionally until chicken is cooked through. Once chicken is cooked remove the lid and simmer for an additional 5 minutes until the sauce thickens.

Step 5

Serve with brown rice and steamed green vegetables or for an extra serve of veg this butter chicken can be served with a cauliflower rice or broccoli rice.

Asian Chicken Salad

This dish is so refreshing and light yet packed with flavour. Easy to pack for a work lunch, keep the dressing and peanuts separate for maximum crunch.

Serves 4

Ready in 15mins

Ingredients

Salad

• 400g chicken breast, cut into tenderloin sized strips

• Extra virgin olive oil spray

• 400g wombok, finely shredded

• 1 large capsicum, finely sliced

• 1 large carrot, grated

• 40g snow-pea sprouts

• 1 bunch fresh coriander, leaves only

• handful fresh mint leaves

• 1/4 cup roasted peanuts, chopped

Dressing

• 1/4 cup lime juice

• 1 tbsp brown sugar

• 1 tbsp fish sauce

• 1/2 tbsp peanut oil

• 1 tsp sesame oil

• 1 clove garlic, crushed

Did you know, depending on the genetic makeup of your olfactory receptors, you will either love or hate coriander? Those who love it perceive it as fruity or green and those who hate it describe it as soapy, earthy and pungent. We are divided in our household, so feel free to top your salads individually!

Step by Step Instructions

Step 1

Spray fry pan with extra virgin olive oil and cook chicken breast pieces until golden.

Step 2

Place wombok, capsicum, carrot, snow pea sprouts, coriander and mint into a large mixing bowl. Toss to combine.

Step 3

In a small bowl mix all dressing ingredients and whisk until sugar dissolves.

Step 4

Drizzle dressing over salad and top with sliced chicken breast and sprinkle with chopped peanuts. Enjoy!

For gluten free, ensure you check your fish sauce label

Vegetable Omelette

This is a basic omelette to add to your breakfast rotation. By adding vegetables to your breakfast you are more likely to meet your daily target of 5-6 serves per day. Try substituting butter on your toast with fresh avocado to increase your intake of monounsaturated fats. Avocados provide us with phytosterols, a special group of fats shown to provide important anti-inflammatory benefits to our body systems.

Serves 1

Ready in 5 mins

Ingredients

• 2 Fresh Eggs

• Handful button mushrooms, chopped

• 1 small tomato, diced

• 1 large handful of baby spinach leaves, torn

• 1 small tin four bean mix, 125g drained and rinsed

• 1/4 cup grated cheese

• 1 slice low GI bread

• 1/4 Avocado

Eggs are packed full of many of the essential vitamins and minerals we need. They are a great little packet of protein which works to keep you fuller for longer and helps stabilise blood glucose.

Step by Step Instructions

Step 1

Spray a frypan with extra virgin olive oil spray and cook mushrooms and diced tomatoes until soft. Add torn baby spinach leaves and four bean mix and cook until spinach is just wilted. Season with black pepper and remove from heat.

Step 2

Whisk eggs until fluffy. Spray pan again with olive oil and add eggs to pan and cook until firm.

Step 3

Fill one side of the omelette with cooked vegetables and a small sprinkle of grated cheese and fold omelette.

Step 4

Serve with your choice of low GI, high fibre toast spread with fresh avocado. Enjoy!

For gluten free, serve with gluten free bread

Roasted Cauliflower Hummus

Hummus is a great go-to snack packed with nutrients, it offers a good source of fibre and resistant starch both great for gut health.

Serves 4

Ready in 30 mins

Ingredients

Roasted Cauliflower Hummus

• 1/2 small head of cauliflower, trimmed and cut into florets

• 1 large garlic clove

• Extra virgin olive oil spray

• 400g tin chickpeas, drained (keep the liquid) and rinsed

• 1 tbsp tahini

• Juice of 1/2 lemon

• 1 tbsp extra virgin olive oil

• Paprika

• Vegetables for dipping, like cucumber, carrot, capsicum sticks or radishes

Many hummus recipes shell their chickpeas before using, resulting in a smoother consistency. I’ve tried without to boost fibre content, but it is a personal preference.

Step by Step Instructions

Step 1

Preheat over to 180 degrees (fan forced) and line a tray with baking paper.

Step 2

Roast cauliflower and garlic clove (skin on) for 25-30 minutes until golden. remove skin from garlic when cooled.

Step 3

Place chickpeas and 1/4 cup of chickpea fluid in food processor. Blend until smooth. Add cauliflower and garlic until well combined.

Step 4

Whilst blending at lower speed add tahini, lemon juice and extra virgin olive oil. Increase speed and process until smooth consistency. Add additional chickpea fluid if required and season with a little salt and pepper.

Step 5

Transfer to serving bowl and sprinkle with paprika and serve with vegetable sticks or pita bread.

For gluten free, check your tahini label.

Beef Rendang Coconut Curry

There is something so satisfying about preparing a curry from scratch. The mix of herbs and spices in this dish complement each other so well and it ‘s easy to prepare despite the long list of ingredients. During the cooler months, few things are as satisfying as a hearty curry.

Serves 6

Ready in 60 mins

Paste

• 1/2 tsp dried chill flakes

• 1 small red onion, roughly chopped

• 2 garlic cloves

• 3-4cm piece of fresh galangal, outer layer removed and grate the white centre

• 3-4cm piece of ginger, remove outer skin and grate

• 1 lemongrass stalk, finely chopped.

Curry

• 1 cup shredded coconut, toasted

• 1 tbsp extra virgin olive oil

• 5 kaffir lime leaves

• 700g rump or blade beef steak, all fat removed and diced into 3cm cubes

• 1 x 400ml can light coconut cream

• 2 tbsp curry powder

• 2 tbsp maple syrup

• 1 tbsp tamari

• 1 cup water

If Galangal is not available, replace it with an equivalent amount of ginger.

I love cooking this recipe on a Sunday evening, it fills the house with the most amazing coconut aroma. This is one of the most requested meals from the males in my family.

Step by Step Instructions

Step 1

To prepare paste, add all paste ingredients to a food processor with just enough water to wet the ingredients (about 2 tbsp). blend to a smooth paste consistency.

Step 2

In a heavy base pan, dry toast shredded coconut until slightly browned, stirring constantly for about 5 minutes. Remove from pan and set aside.

Step 3

Add Extra virgin olive oil to pan and heat to medium. Add prepared paste and cook for 6 minutes until fragrant. Add kaffir lime leaves and cook for 3 minutes until leaves soften.

Step 4

Add diced beef to pan with coconut cream, curry powder, maple syrup, tamari and water. Simmer covered for about 45 minutes, stirring regularly to avoid the bottom sticking. Remove the lid and simmer for 10 minutes until the curry reduces. The beef should be soft and break apart easily.

Step 5

Serve with brown rice and steamed green vegetables. Enjoy!

For gluten free, check the labels on your curry powder and use pure maple syrup and a gluten-free soy sauce or tamari.

Thai Style Pumpkin Soup

This version of pumpkin soup adds a little more warmth than the traditional version. My kids pack it in a thermos and dip in fresh wholegrain bread to add variety to their school lunches.

Packed with phytonutrients it’s full of antioxidants to help fend off winter colds.

Serves 4

Ready in 25 - 30 mins

Ingredients

Thai Style Pumpkin Soup

• 1 tbsp Extra Virgin Olive oil

• 1 onion, diced

• 1 fresh red chilli, finely chopped

• 3cm finger of ginger, skin removed and grated

• 1 lemon grass stalk (or prepared equivalent)

• 500g pumpkin, peeled and cubed

• 1 carrot, roughly chopped

• 500ml low salt chicken or vegetable stock

• 165ml can light coconut milk

• Fresh coriander for garnish

You can vary this recipe by adding 1/2 sweet potato and 1/2 pumpkin or add tomatoes. If you have a Thermomix or equivalent, use this to saute and cook at low speed, then blend at high for 20 - 30 seconds.

Step by Step Instructions

Step 1

Place olive oil, onion, chilli and ginger in a large saucepan and saute for 3 minutes.

Step 2

Add pumpkin, carrot and stock and bring to the boil.

Step 3

Return to simmer and cook for 20 minutes until pumpkin becomes soft.

Step 4

Transfer to a high speed blender and blend to a smooth consistency. Additional water may be added to achieve your desired consistency.

Step 5

Serve topped with a dollop of natural yoghurt, fresh coriander and a slice of crusty wholegrain bread.

For gluten free, check your stock label for a gluten free variety

Thai Green Curry

The flavours in this dish are so refreshing with a hint of chilli. The paste is based on macadamias, great for heart health, and traditional thai ingredients such as lemongrass, lime leaves and ginger.

The high green leafy content acts as a source of Vitamins A, C & K and fibre, great for our immune system, liver detoxification and gut health.

Serves 4

Ready in 25-30mins

Ingredients

Thai Green Curry

• 1 tbs Olive oil

• 400g chicken breast, finely sliced

• 100g green beans, trimmed

• 200g broccolini, trimmed

• 100g snow peas

• 3 tbsp kale leaves, stalk removed & torn

• 2 cups Chicken stock

• bean sprouts and lime wedges to serve

Curry Paste

• 80g Macadamias

• 2 cloves fresh garlic

• 4cm ginger, peeled

• 2 stalks lemongrass

• 2 Kaffir lime leaves

• 2 long green chillies (remove seeds if you don’t like it HOT)

• 4 spring onions

• 1/2 cup coriander leaves

• 25g baby spinach

This recipe is not as straight forward as others, but is truly worth the effort.  Just the colour alone gives you a sense of its health benefits. You can swap the chicken for tofu and chicken stock for vegetable stock to make it vegetarian.

This is an adaptation from the CSIRO low carb cook book.

Step by Step Instructions

Step 1

Combine all curry paste ingredients in a food processor with 1/3 cup of water. blend until a smooth paste forms.

Step 2

Heat oil in a wok and cook chicken over high heat in 2 batches. removing after about 3 minutes (Don’t overcook here as chicken will become tough). Set aside.

Step 3

Add curry paste to wok and cook until fragrant. Replace chicken and add beans and broccolini, tossing until almost tender.

Step 4

Add snow peas, kale leaves and stock, cook until leaves wilt (3-4 min). Season with black pepper.

Step 5

Serve topped with bean sprouts and lime wedges.

For gluten free, check your chicken stock for gluten additives.