Lunch And Dinner Recipes

Okra is a little known vegetable that is commonly consumed in Middle Eastern and African cuisine. Okra is rich in gut-loving fibre, as well as vitamin A, vitamin C, vitamin B6, and magnesium. The fibre in okra is mucilaginous, which makes it an excellent source of prebiotic fibre that feeds our microbiome. Okra freezes well, so you can buy a batch of it, wash it well, snip the woody tops off and freeze them in batches, ready to cook. You can often find okra at quality greengrocers.

Ingredients:

  • 2 tbsp extra virgin olive oil
  • 1 onion, peeled and diced
  • 2 garlic cloves, peeled and finely chopped
  • ¼ tsp ground clove
  • ¼ tsp ground cinnamon
  • ¼ tsp ground coriander
  • ¼ tsp ground cumin
  • ¼ tsp turmeric
  • ¼ tsp ground cardamom
  • ¼ tsp black pepper
  • ¼ tsp ground ginger
  • 5 cups vegetable stock or water or beef bone broth
  • 350g okra, woody tops snipped off
  • 2 heaped tbsp tomato paste
  • Juice from half a lemon
  • Sea salt, to taste
  • 3 large silverbeet leaves, washed, stems cut off, shredded

Method:

  1. Heat the olive oil in a pot on medium heat.
  2. Add onion and garlic, and sauté until translucent.
  3. Add in the spices and stir until fragrant.
  4. Add stock/water/broth, tomato paste, salt and lemon juice. Stir to combine. Increase the heat to bring to a boil.
  5. Add in the okra and bring to the boil. Then reduce the heat to low-medium and allow to simmer until the okra pods are soft.
  6. Add more salt if needed, and stir through the silverbeet leaves.
    Serve with brown or basmati rice.

Tip: you can make the spice mix in a larger quantity, and store in a glass jar ready to use.

Tip: if you choose to use a broth and want to spend a bit of extra time with this recipe, you can make a broth with just the water, garlic and a few pieces of oxtail. This needs to be simmered for about 6 or so hours or until the oxtail is soft and falls off the bone. Then you can use this broth in the recipe as above.

This recipe is super easy to make! The pastry contains less butter than normal pastry – it has grated carrot in it to give extra moisture and nutrients. Serve with a green side salad. Yum!

INGREDIENTS

For the pastry:

  • 175g wholemeal spelt flour
  • 100g rolled oats
  • 100g butter (preferably organic)
  • 100g grated carrot

For the filling:

  • 2 large beetroots
  • 4 large onions
  • 100g goat’s curd or feta
  • 1 tbsp rice bran oil
  • 4 large eggs
  • 250ml rice milk (or other milk)
  • Himalayan or celtic sea salt and pepper

To make it:

  1. Place flour, oats and butter in a food processor and pulse until it resembles rough breadcrumbs.
  2. Add grated carrot and pulse until mixture comes together.
  3. Grease a quiche/pie tin with butter and pour pastry mix into the tin. Press down with your hands and mould the pastry to the tin. Use a small glass to roll the pastry on the base of the tart so that it is even. You may have leftover pastry depending on the size of your tin.
  4. Place the tart shell in the fridge for at least 20 minutes to chill. Turn the oven on and preheat to 200 degrees celcius.5. Place oil in a large saucepan or frying pan and put on a medium to high heat. Finely slice onions and cook in pan, stirring every few minutes until caramelised. This should take around 15 minutes.
  5. Meanwhile, peel and grate the beetroot. Place it between 2 thinck layers of paper towel and press to remove as much juice as possible.
  6. Beat the eggs and milk well. Add a large pinch of salt and some pepper.
  7. Assemble the tart by putting the beetroot in the bottom and then the caramelised onions on top. Crumble the goat’s cheese over the top and gently pour in the egg mix.
  8. Place in your preheated oven and bake for 20 minutes, then turn the oven down to 160 degrees celcius and bake for another 20 – 30 minutes or until set.
  9. Remove from oven and let cool for 10 minutes before serving. You can enjoy immediately or save for later.

Looking for a vegetarian meal with a meaty feel? Look no further than this delicious bean loaf!

Ingredients:

  • 2 cups cooked beans (kidney beans work well but others will too)
  • 1 egg
  • 2 tablespoons organic tomato paste
  • ½ cup cooked rice
  • ½ cup brown rice flour
  • 1 tablespoon of finely chopped onion or shallots

How to make it:

  1. Mix all ingredients together and combine well.
  2. Put into a greased or lined loaf tin, sprinkle with sesame seeds and bake for about 25 mins in a moderate oven – 180C
  3. Serve with salad or vegetables

These quantities provide a good meal for 3 people – maybe with a little left over.

Other herbs such as parsley or basil can be added for extra flavour.

Kangaroo’s bound free their whole lives giving them an amazingly healthy and muscular physique. Choosing kangaroo meat is an excellent way to increase your red meat protein and it is also a good source of omega 3.

Serves 2

Ingredients:

Meatballs

  • 400g kangaroo mince meat
  • 1 clove of garlic- shredded
  • Spice mix: 1/2 tsp paprika, 1/2 tsp Italian herb mix, salt and pepper
  • 1 egg
  • Flour- enough to achieve a sticky consistency (approximately 1 tbsp)
    Mix all ingredients well and roll into even sized meatballs.

Sauce

  • 1 can diced tomatoes
  • 1 onion- diced
  • 2 tbsp tomato concentrate
  • splash of red wine
  • Spice mix- as above
  • 1/4 cup sun-dried tomatoes
  • tbsp sliced black olives

In a fry pan gently brown onions with rice bran oil. Add meatballs to cook gently but just before ready add diced tomatoes, tomato concentrate, wine, spice mix, sun dried tomatoes and olives. Cover fry pan with lip and let simmer for 20 minutes or until sauce reduces.

Serve with a wheat alternative pasta such as kamut, quinoa or rice and garnish with delicious fresh basil and olive oil. Yum!

This is a great variation on the classic pumpkin soup, being high in protein due to the chickpeas and cashews.

Ingredients

  • 1/2 large pumpkin, peeled and chopped into large pieces
  • 5 cloves garlic, roughly chopped
  • 1 litre of chicken stock (or vegetable if vegetarian)
  • 1/2 litre of water
  • 1 1/2 cups cooked chickpeas
  • 3 kale or silverbeet leaves, chopped (optional)
  • 1/2 cup cashews, soaked
  • 2 tbsp butter or rice bran oil

To make it:

  1. In a large saucepan place butter/oil and garlic over a medium heat. Cook garlic until slightly browned.
  2. Add stock, water, pumpkin and chickpeas. Bring to the boil then reduce heat, cover and simmer for around 20 minutes, or until pumpkin is very tender.
  3. Add kale/silverbeet and cashews and simmer for another 2 minutes.
  4. Using a stick blender blend soup until it is at a fine consistency. You could also use a heat proof blender at this stage.
  5. Serve with Sourdough bread and chopped herbs if desired

Serves 4

Ingredients:

Nut cream

  • 1/2 cup raw cashews
  • 1/4 cup raw macadamia nuts
  • 1 cup water

Sauce

  • 500g organic chicken thigh, thinly sliced
  • 1 large onion, chopped
  • 1tbsp mixed italian herbs
  • 400g mushrooms
  • 700ml tomato puree or diced tomatoes
  • Celtic sea salt
  • 1tbsp Organic butter or rice bran oil
  • 500g cooked gluten-free or spelt pasta to serve

Method:

  1. Soak the cashews and macadamia nuts in water, preferably overnight. Add to a blender and blend until a smooth paste (a food processor may do). Your nut cream should be thick but pourable.
  2. In a heavy based saucepan add the butter/oil and the chicken meat. Cook for 2-3 minutes, until lightly browned. Remove chicken from saucepan and set aside.
  3. Add chopped onion to pan. Cook until tender then add herbs, and mushrooms. Cook mushrooms until juicy (add a little water if needed).
  4. Add the chicken back to the pan along with the tomato puree and salt to taste. Bring to the the boil then reduce heat and simmer for 10 minutes.
  5. Add your ‘cream’ to the pan (as much or as little as you’d like), stir through and then turn the heat off.
  6. Serve with cooked pasta of your choice – enjoy!

If you hate leafy cold salads then this is for you! This simple salad tastes great and can be had on its own or as a side to a meal.

Serves 1

Ingredients

  • 4 handfuls of vegetables – broccoli, carrot, cabbage, cauliflower, parsnip, brussel’s sprouts, peas – anything you like!
  • Balsamic vinegar
  • Cold pressed olive or macadamia oil
  • 1/4 cup sunflower seeds or pepitas
  • Himalayan salt and pepper to taste.

Method:

  1. Chop all vegetables up into small pieces and put in a steamer pot on the stove.
  2. Steam until just done, and still a little firm.
  3. Put veggies in a large bowl. Add seeds, a good splash of balsamic and a large glug of olive oil.
  4. Season with salt and pepper.
  5. Serve hot or cold.

For different flavours, add some minced garlic or chopped herbs in with the balsamic and oil. Serve with a can of salmon or some legumes for a quick lunch!

Ingredients:

  • 1 large onion, diced
  • 1 carrot, finely diced
  • 1/2 capsicum, diced
  • 1 cup mushrooms, diced
  • 1 organic chicken breast, diced
  • 2 tomatoes, diced
  • 1.4 cup pitted olives, chopped in half
  • 1/4 cup pine nuts
  • olive oil
  • 2 tsp paprika
  • 3 tsp sumac
  • 1 tsp chilli powder (or use fresh chilli if you prefer)
  • salt and pepper to taste
  • 2 cups prepared gluten free corn couscous (available at coles)

Method:

  1. Prepare couscous as per instructions on the box. You will need butter and olive oil to do this.
  2. In a large heavy based saucepan, add some olive oil, onions and carrot. Cook on medium heat until onions have softened.
  3. Add paprika, sumac and chilli and stir through.
  4. Add the rest of the vegetables and chicken to the pan and cook on medium heat for 5 minutes, stirring occasionally.
  5. Check that chicken is cooked through. Once done add couscous and pine nuts and stir over a low heat for 2 minutes.
  6. Drizzle with olive oil and serve immediately or eat as leftovers if desired.

Comforting and aromatic, butter beans gently simmered with garlic compliment a main course or is wonderful as a healthy lunchbox addition.

Ingredients:

  • 250g butter beans (soaked overnight)
  • 2-3 tablespoons extra virgin olive oil
  • 2 bay leaves
  • 600ml filtered water
  • 1 clove garlic, finely sliced
  • 4 sage leaves, roughly chopped
  • juice of 1/2 a lemon
  • freshly ground peppercorn
  • sea salt
  • 2-3 tablespoons chives to garnish

Method

  1. Soak the butter beans overnight, then drain.
  2. In a large saucepan, heat 1 tablespoon of the olive oil, add the butter beans and cook over low heat, stirring occasionally, for 10 minutes.
  3. Add the bay leaves and water and bring to the boil. Reduce heat and simmer gently, covered, for about 40 minutes, or until the beans are tender. Drain, reserving the cooking liquid.
  4. In the same pan, heat the remaining oil, add the garlic and sage. cook over a medium heat until sizzling. Stir in the beans and cook, covered, over a low heat for a few minutes. As they become dry, add a few spoonfuls of the cooking liquid.
  5. Add the lemon juice and season to taste. Garnish with chives and serve warm.

The soup we crave when we feel unwell and ought to eat when we are well!

Ingredients:

  • 2 tbsp rice bran oil
  • 1 leek, thinly sliced
  • 4 garlic cloves, crushed
  • 3 large carrots, diced
  • 4 sticks celery, diced
  • 1 swede or turnip, diced
  • 1 cup gluten free pasta straw noodles
  • 8 cups chicken stock (try homemade or salt reduced with no added MSG-this is a good one to have in the freezer)
  • 1kg organic chicken legs

Method

  1. Heat oil in a large saucepan over medium heat.
  2. Add leak and garlic. Cook, stirring for 2 minutes until soft.
  3. Add carrot, celery and swede. Cook for 2 minutes then stir in stock, chicken and 1 cup water. Bring to the boil.
  4. Reduce heat to a simmer and leave partially covered, stirring occasionally for 50 minutes.
  5. Add pasta and cook for a further 10 minutes or until ready.
  6. Garnish with fresh garden herbs.

This a a great spin on traditional tabbouleh which normally uses bulgar wheat. This version can be enjoyed by those with gluten sensitivity and is this recipe is great for alkalising and detoxification.

Ingredients:

  • 1 cup quinoa – pre-soaked and rinsed well
  • 2 cups water
  • 1/2 cup freshly squeezed lemon juice
  • 1/3 cup cold pressed olive oil
  • 3 tomatoes, finely diced
  • 1 large bunch parsley, finely chopped
  • 2 tbsp fresh mint, finely chopped
  • 1 bunch shallots, finely chopped
  • pinch good quality salt

Method:

  1. Place quinoa in a saucepan with water. Bring to the boil then reduce heat, cover and simmer for 10-15 minutes or until water has absorbed and edges separate off quinoa grains.
  2. Place all other ingredients in a large bowl. Once quinoa is cooled add to mix and stir through until well combined.
  3. Tabbouleh tastes better if you let it sit overnight to let the flavours infuse. Remove from fridge prior to serving and serve at room temperature.
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Katherine Maslen

Author

Hey, I’m Katherine Maslen, naturopath, nutritionist, host of The Shift podcast, author and renegade for health.
Since completing 2 bachelor degrees in health science over 12 years ago, I’ve been helping peeps just like you to be their best through awesome health. I’ve spent most of this time one on one in clinical practice – in the trenches with my clients to navigate them through the minefield that is imperfect health.

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