Recipes for wellness

Nutritious high protein and mineral, grain free and dairy free recipe ideas.Here are a few recipes to get you started. Check for food intolerances before you try!

Mushroom burger with pesto

serves 2

Ingredients (use organic where possible)

Burger

4 large portobello mushrooms (stalks removed)1/4 cup olive oil1 small eggplant1 tomato1 small avocado, 1 small sweet potato

Pesto

(blend til smooth paste, add water if required for consistency and can be made up to 3 days ahead)

1/2 cup rocket

1/2 cup basil leaves

1/2 cup kale

1/2 cup pecans

2 cloves garlic (if tolerated)

1/2 cup olive oil

1/4 cup lemon juice

Method

Place mushrooms cup side down onto oven tray, drizzle olive oil and celtic sea salt.Place eggplant and sweet potato onto oven tray, drizzle with olive oil. Roast for 20 mins at 200C.

To serve

Place mushroom cup side up onto plate. Top with eggplant, tomato, a little avocado, pesto, and mushroom cup side down.

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Easy Quick Roast Cauliflower

with Chimichurri (or substitute pesto, babaganoush or hommus)

Ingredients:

1 medium sized whole cauliflower (remove most of the outer leaves)

2 tablespoons olive oil

1 teaspoon Celtic sea salt

Chimichurri ingredients

1 spring onion finely chopped

2 cloves garlic grated

1 capsicum finely diced

1/4 cup corriander leaves chopped

1/4 cup parsely leaves chopped

1/4 cup basil leaves chopped

1/4 cup balsamic vinegar

3/4 cup olive oil

Method

Preheat oven 200C

Bring a large pot of spring water to the boil, place cauliflower into water head down and simmer for 5-8 minutes (depending on size of cauli)

Once stem is cooked, drain and remove the cauliflower and allow to steam on an oven tray for 10 minutes.

Drizzle olive oil over the cauliflower and season with celtic sea salt.

Place in the oven and roast for 45 minutes until golden all over.

To serve:

Remove from the oven and drizzle with tahini, chimichurri and coconut yoghurt. (Alternatively, add pesto, babaganoush or hommus)

Cut into wedges and serve with leafy green salad.

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Vegan Meatloaf

(courtesy of staceyhomemaker.com)

 3 cups water ¾ cup 

uncooked french lentils rinsed and drained

 ¼ cup uncooked quinoa rinsed and drained

1 small red onion diced

 3 medium garlic cloves minced

2 large mushrooms diced

 1 ½ cups 

1/2 cup almond meal

1/2 cup besan flour

1/2 cup flaxmeal/linseed meal

6 tbsp spring water

¼ cup sunflower seeds

 2 tbsp tomato paste

1 tbsp tamari

 1 ½ tbsp oregano, fennel, smoked paprika

 1 tsp dried basil

 1 tsp dried parsley

Tangy Tomato Glaze

 3 tbsp 

tomato paste

2 tbsp 

balsamic vinegar

1 ½ tbsp

maple syrup

Instructions

• In a medium saucepan, boil 3 cups of water. Add the lentils, set a timer for 12 minutes, and then reduce the heat to medium. Drain and Rinse. When the timer goes off, add ¼ cup of quinoa to the pot and give it a stir. Set the timer for 12 more minutes and let it cook until all the water has been absorbed.
• Let the mixture cool down for a few minutes before you add it to the food processor. * Or mix by hand for a chunkier style* If there is any water left, make sure to drain it out before you add the mixture to the food processor.
• While the lentils and quinoa are cooking, chop the vegetables and make the flax egg. Make the flax egg by stirring together the ground flaxseed and 6 tbsp of water in a small bowl. Put it in the fridge to thicken for 10 minutes.
• Preheat the oven to 375 degrees. 
• Pour the cooked lentils and quinoa into a large food processor cup (or hand mix). Add the diced onion, diced mushrooms, minced garlic, almond meal, besan flour, sunflower seeds, tomato paste, vegan worcestershire sauce, flax egg, Italian seasonings, dried basil, dried parsley, salt, and black pepper. The food processor will be pretty full once you add all of the ingredients.
• Put the lid on and pulse it on High for 1 minute, stopping every 20 seconds to use a spoon to scrape down the sides. Continue blending until all of the vegetables have broken down and everything is combined. The mixture should be a little bit chunky. Be careful not to overblend it and puree the filling.
• Line a 9 x 5-inch loaf-shaped pan with a piece of silicon baking paper. Let the edges stick out of the pan so you have handles to pull the loaf out of the pan. Scoop the lentil filling into the pan and use a spoon to smooth it out evenly all the way to the edges. 
• Bake the loaf for 30 minutes. While the vegan meatloaf is baking, make the tangy tomato glaze or mushroom gravy. To make the tomato glaze, mix together tomato paste, pure maple syrup, and balsamic vinegar in a small bowl. 
• After 30 minutes, remove the lentil loaf from the oven and spread half of the tomato glaze over the top. Reserve the rest for serving. Put it back into the oven to cook for 20 more minutes. 
• Carefully take it out of the oven and let it rest for 10 minutes. This resting time will help the vegan meatloaf to set. To take the loaf out of the pan, grab both of the silicon baking paper handles, lift it up, and transfer it to a large plate or cutting board. Spread the rest of the tomato glaze on top and then slice into 1-inch wedges.
• Store leftover slices in an airtight container in the fridge for 4-5 days or you can freeze them for a future meal. Freezing instructions for slices or a whole loaf are in the Notes below.  

Nutrition

Serving: 1slice | Calories: 213kcal | Carbohydrates: 32g | Protein: 11g| Fat: 5g | Saturated Fat: 1g | Sodium: 205mg | Potassium: 542mg | Fiber: 10g | Sugar: 2g | Vitamin A: 84IU | Vitamin C: 3mg | Calcium: 63mg | Iron: 4mg

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Paleo breakfast biscuit

makes 1 dozen

Ingredients

2 c natural almond meal

1/4 c flax meal or LSA mix

1/2 c shredded coconut

1/2 c plant based protein powder

1/2 c coconut oil

1/2 c chopped medjool dates pitted

pinch celtic sea salt

1/4 water if required

Method

Heat oven 200C

Combine all dry ingredients. Melt coconut oil and add to dry ingredients. Add water for consistency. Dollop onto baking tray and bake for 20-30 mins. Cool before removing from tray. Once cooled store in airtight container in fridge.

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High Protein Chocolate Mousse

This is amazing :)

400g firm tofu (52g protein)

1/2 cup raw cacao powder (11g protein)

8 medjool dates, pitted (2.9g protein)

1 cup 240ml soy milk or other plant based milk (8.5g protein)

Method:

Blend until smoothe and enjoy with berries or bananas, cacao nibs or toasted almonds.