Mindy Duncan (Naturopath)
My go-to, quick & easy, meal I can prepare with my eyes-closed, with whatever left over veggies I have in the fridge is my ‘Lentil Bolognese’.
I always have tinned beans, lentils & tomatoes on hand as they are such versatile staples that I can easily prepare nutritious & satisfying meals from.
Every single time I make this recipes it is different & every time it is still delicious.
All that is required is:
1 x can of organic brown lentils (drained & thoroughly rinsed)
2 x cans of organic chopped tomatoes
1 tbsp tomato paste (optional – makes sauce richer)
1 x brown onion (diced)
2 cloves of garlic (minced)
Handful of fresh or dried herbs (i.e. parsley, basil, chilli flakes, paprika or thyme)
Vegetables (approx. 2-4 cups)
– I commonly use a combination of frozen peas, carrots, pumpkin, zucchini, eggplant, sweet potato, kale, spinach or mushrooms.
Optional Extras (only if I have on hand)
1 tbsp tahini paste (makes it slightly more creamy)
1-2 tbsp nutritional yeast (imparts a slightly cheesy flavour)
Juice & zest of 1 lemon
Method
1. Sautee’ onion & garlic until just transparent
2. Add herbs/spices & vegetables of choice. Sautee’ until slightly golden/beginning to soften.
3. Add tinned tomatoes, tomato paste & lentils (& any optional extra ingredients). Season with salt & pepper.
4. Simmer until all vegetables are soft & cooked through (approx. 15 mins).
5. Serve with choice of pasta, zucchini noodles, sautéed greens or even on it’s own.
Linda Brown (Naturopath)
I swear all crimes can be hidden in Passata. I’m no Soprano, but any slightly shady looking vegetable simmers nicely in with leftover chicken, meat, or a can of lentils. I am a lazy lady, so often I just pulse veggies all at once in the blender. And any cheese that is knocking about makes a nice top layer that melts in… with cracked pepper.
If that’s too much, I have no qualms slapping smoked salmon and avo with a few sprouts and tahini/pesto on a cracker or a wrap. Boom. And no dishes! (small joys, but hey).
Bella Walton (Naturopath)
This pesto pasta is my after work staple, my nothing planned for work staple, my I’m craving pasta staple. Its delicious, not completely void of nutrition as a ‘fast food’, low-carb, and I can knock this up in less than 10mins.
Ingredients
In regards to ingredients, using any vege is fine. This pasta looks different every time I make it depending on what I have in my fridge. I’ll always do an onion or shallot, and then 1-2cups of chopped mix greens.
1 tbsp olive oil
1 shallot (or 1/2 brown onion)
1/2 head broccoli (or 5-6 stalks of broccolini), including stalks
1 medium zucchini
5 stalks of asparagus
2-3 stalks of kale (or 1-2 handfuls of spinach)
2 good spoons of pesto (the Nourish Collective pesto found in-store at VIVE is delicious!)
1 packet of Zero Slim & Healthy Noodles (Konjac Noodles), Fettuccini Style
1 serve of protein (leftover chicken, tin of fish, etc)
Method
1. Chop all vege into bite-size pieces.
2. Saute shallots in olive oil for 1-2mins. Add remaining vege (excluding kale/spinach). Let saute for 5mins, stirring occasionally.
3. Meanwhile, boil the kettle. Follow the instructions on the back of the noodle packet to prepare fettuccini (usually need to rinse, steep in boiling water for 1min and drain).
4. Add prepared noodles, kale/spinach, protein of choice and pesto to the mixed vege. Combine all ingredients together until well coated and warmed through.
5. Bon appetit!
Marilyn Lemaire (Naturopath + Master Herbalist)
Black Bean Salad aka Black Beans & Friends
Serves 2
Refried black beans served on a bed of rocket with portabella mushroom, chopped cucumber, tomato, spicy salsa and guacamole.
Ingredients
1 can black beans (not refried) – I use Global Organics
1 small red onion
2 cloves garlic
1 handful of organic rocket – per serve
2 portabella mushroom
½ tomato or 5 cherry tomatoes chopped – per serve
½ cucumber Lebanese – per serve
2 – 3 tables of spicy salsa (I use Byron Bay Chilli Co.) – per serve
¼ cup guacamole – per serve
Method
1. Remove centre from mushroom and set aside. In a little olive oil, fry the mushroom on both sides – set on top of bed of rocket.
2. Rinse beans under cold water until clear water runs through.
3. Stir fry garlic, mushroom centre & chopped onion for 3-5 mins.
4. Add rinsed black beans, salt & clilli flakes. Cook until soft (approx 10 minutes).
5. Place ½ of black beans into each mushroom & then top with vegetables ie. cucumber, tomato. Top with guacamole and salsa. Enjoy!
You can add goat cheese or parmesan to final product if you want.
Megan Crockart (Nutritionist)
My quick and easy dinner when I don’t have much time is 41º South Tasmania salmon patties (available in store at Vive) and steamed veggies. The salmon patties come straight out of the freezer into the oven for 30 mins. Plenty of time to cut up few organic veggies and throw in the steamer. I love it served with dill flavoured cashew cheese. This is my quick and easy go to meal or “takeaway”.
Therese Hodgkinson (Naturopath)
Easy Curry with Cauliflower Rice
A quick, tasty, low carb meal for the family that’s a staple in our house.
Ingredients
500g chopped meat (left overs are fine) or 1 tin of legumes (rinsed)
2 cups of chopped vegetables (whatever is in fridge)
Your favourite curry paste – amount depends of your taste & the strength, see guidelines on jar
400mL of coconut milk
1 cauliflower
Curry – Method
1. Heat curry paste in an oiled pan for 2 minutes.
2. Add meat & cook till brown.
3. Add coconut milk, stir & simmer on low to moderate heat until meat or legumes are soft.
4. Add vegetables & cook until vegetables are ready.
Cauliflower Rice – Method
1. Grate or blitz cauliflower till the size of rice grains.
2. Lightly cook in an oiled pan over medium heat, put on the lid to steam, stirring occasionally until tender – 5 mins or so.
3. Season as desired.
