I n s i d e :

20+ dietitian.
approved recipes.
+ money-saving
swaps and batch
cooking tips

Easy Eats
Good food that’s
good for you
Contents
Smart savers 2
Fresh and fast 4
Pasta primavera 7
Roast broccoli and 9
Brussels sprouts slaw

Introduction
3 ways with tofu 10
Grilled miso tofu 12
Family favourites 14
Vibrant bean and 17
corn tacos
Chicken-style burger 19 Craving simple, healthy meals that get
with quick pickles a thumbs up from everyone at the table?
3 ways with wholegrains 20 Easy Eats is here to help!
Silverbeet enchiladas with 22
avocado lime dressing This exciting plant-powered collection brings
together versatile pantry staples with fresh seasonal
Moroccan-spiced roasted 24 ingredients to make eating well more enjoyable
cauliflower steaks
than ever.
Smoky roasted beetroot 27
Time is precious. That’s why most of these recipes
and lentil salad
promise to be ready in 30 minutes or less, and we’ve
Easy prep 28 included batch cooking tips for busy weeks. Want
Lentil ratatouille with a 30 more value out of your groceries? We’ve got you
cauliflower cheese crumb covered with advice on budget-friendly ingredient
swaps too.
Rainbow falafels with 32
parsley salad But above all, it’s the nutrition offered by these
recipes that we hope benefits you the most. Each one
3 ways with tinned 34 has been expertly analysed by Sanitarium’s dietitians
legumes to ensure it will help your body feel as healthy, as your
Eggplant and kumara 37 taste buds will feel happy.
dahl Visit our website to share your feedback and tell us
Stuffed portobello 39 which recipes have become family favourites at your
mushrooms with roasted place. We’d love to hear from you!
garlic sauce

www.sanitarium.com

Scan the QR
code to find
these recipes
and more on
our website.
Stuffed portobello
mushrooms with roasted
garlic sauce, page 39
1
 Smart savers Root to stem Batch it up Storage hacks Freezer friendly

iT ps to save time & money

Save money, reduce your food Put some time in to cook a range Learn how to store your food Freeze and thaw those precious
waste and make your food go of different meals in bulk - like properly so it doesn’t end up batch cooked meals and prepped
further by choosing veggies that those in the Easy prep section in the bin. This can be as easy foods properly so your hard work
can be eaten in their entirety. (page 28) - or components as throwing paper towel in the isn’t wasted. Smaller components
This means saving those carrot of meals and freeze for those container you are storing your like herbs, veggies and muffins
tops from the bin, making them busy nights. This will help you leafy greens in. But even if after should be frozen individually on
into things like pesto, then adding get ahead, and your future self all your correct storing and parchment paper for a few hours
Healthy eating can be easy and them into a salad or pasta. Other will thank you! Cooking in this planning you still find yourself before they’re transferred into a
affordable. In many cases, the veggie parts to experiment with way will also allow you to buy with fruit and veggies lurking in freezer-safe container. This step
foods that make up a nutritious include broccoli stems and leaves, ingredients in bulk, bringing your the bottom of the fridge, you can will stop individual items sticking
diet are some of the cheapest beetroot leaves and potato peels. grocery costs down. turn them into smoothies, soups, together and makes for easier
foods available, such as in season juices or pasta sauces. thawing.
or frozen vegetables, pantry-staple Plan and save Make friends with frozen
legumes and the healthy carbs Shop your pantry and fridge first and canned Eat seasonally
of wholegrains. With a little clever so you know what you have and Frozen fruit and veggies and Eat what is in season locally
planning, it is possible to eat well what needs to be used up. Then canned veggies are cheap, and in abundance right now.
on a tight budget. Here are 7 tips you can plan your meals around delicious and versatile staples This will usually be obvious in
to help get you started. these ingredients for the rest of that can help you meet your a supermarket as it will be the
the week. Making a list will help daily nutrition goals. If a veggie produce that looks fresh and
you to budget and only buy food needed for one of these recipes smells great, often at the front
you need. isn’t available or in season, it of the store and it is cheaper too.
can usually be substituted for a Many recipes in this book make it
cheaper frozen or canned version. easy for you to swap one veggie
for another that is in season.

2 3
 e c t f
Perfknights o r
wee
Fresh
and fast
For the days when
speed is key, make the
most of these fresh
and fast recipes to add
more plants to your
weekly routine. These
simple and quick meals
will be on the table in
30 minutes or less.

Tofu larb lettuce cups, page 11

4 5
 Pasta primavera
Zesty lemon, fresh herbs and the sweetness of peas
add a delicious summery twist to this pasta dish.
This is also a great way to get more wholegrains
and fibre into your diet, which provide your body
with the energy it needs and helps keep your
digestive system moving.

Prep time: Cook time: Serves:

15 mins 15 mins 4

Ingredients Method
250g whole wheat pasta 1. Crumble the feta into a bowl with the olive oil, lemon
1 cup frozen peas, thawed juice, mustard, garlic and mix well to combine.
Allow to sit so the flavours can infuse for 5–10 minutes.
1 cup green beans,
trimmed and halved 2. Meanwhile, cook the pasta according to package
1 cup broad beans, instructions. A minute before al dente, add the green
cooked and lightly smashed beans to the water to blanch.
1 x 400g can cannellini beans, 3. Drain the pasta and the green beans, reserving 1 cup
drained and rinsed of pasta water.
1/4 cup fresh dill, chopped 4. Add the pasta back to the saucepan, along with all the
1/4 cup fresh parsley, chopped beans, peas and the feta mix.
1/4 cup fresh mint, chopped 5. Stir vigorously to make it creamy, adding 1/4 cup
1/4 cup fresh basil, chopped pasta water to help emulsify the sauce, resulting
1 tbsp fresh oregano, chopped in a creamy finish.
2 tbsp lemon juice 6. Toss through the chopped herbs and top with any
1/4 cup olive oil additional herbs before serving.
1 small garlic clove, minced
Nutrition information (per serve)
80g feta cheese 2200kJ, 22g protein, 21g fat, 5g saturated fat, 52g carbohydrate,
1 tbsp Dijon mustard 5g sugars, 18.1g fibre, 515mg sodium, 940mg potassium,
223mg calcium, 6.0mg iron
Optional garnish:
Fresh herbs

Swap it:
If you prefer to use dried herbs for
this recipe the flavour can be more
intense, so we recommend using 4
tsp for each fresh herb equivalent.

6 7
 Roast broccoli and Brussels sprouts slaw
Easy, crunchy and packed full of flavour, this fresh zingy salad will
add a rainbow to your plate. It’s a fresh twist on a staple and you
may be surprised to know that you’ll get a good source of iron too.

Prep time: Cook time: Serves:

10 mins 20 mins 4

Ingredients Method
1 small head of broccoli (about 300g), 1. Preheat the oven to 200°C.
cut into florets
2. In a large mixing bowl, combine the broccoli florets, Brussels
250g Brussels sprouts, trimmed sprouts, olive oil, honey, miso paste and half the rosemary.
and halved, reserve 3 for the slaw Toss until the vegetables are evenly coated.
1 tbsp olive oil
3. Spread the coated vegetables on a baking sheet in a single
1 tbsp honey layer. Roast in the preheated oven for 15–20 minutes or until
1 tbsp miso paste the vegetables are tender and crispy. Leave to cool slightly
1 x 400g can cannellini beans, once done.
drained and rinsed 4. In the meantime, prepare the slaw by combining the beans,
50g slivered almonds almonds, carrot, onion, finely slice Brussels sprouts and the rest
1 small carrot, grated of the fresh rosemary in a bowl.
1 small red onion, thinly sliced 5. To make the dressing, whisk together the honey, lemon juice
2 tbsp fresh rosemary, leaves picked, and Dijon mustard in a separate small bowl. Season to taste.
some chopped 6. Add the roasted vegetables to the slaw mixture and drizzle
Zingy dressing: the dressing over the top. Toss gently to combine all the
ingredients.
1 tbsp honey
2 tbsp lemon juice 7. Serve the slaw immediately as a side dish or as a light main
course. Garnish with any fresh herbs.
1 tbsp Dijon mustard
Optional garnish: Nutrition information (per serve)
Fresh herbs like parsley or coriander 1230kJ, 14g protein, 12g fat, 1g saturated fat, 26g carbohydrate, 19g sugars,
12.9g fibre, 540mg sodium, 872mg potassium, 114mg calcium, 3.1mg iron

Batch cooking:
This is a salad you can freeze!
Double the recipe and freeze the
leftovers for dinners or lunches.
Just be sure to cool the dish
completely before transferring
it to freezer-safe containers.
Defrost in the fridge and then
warm in the oven.

8 9
 Three w a ys w it h
Tofu
Protein-rich tofu is made from the Smoky BBQ tofu skewers
curd of soy milk. It comes in a variety Serves: 4
of textures and has a neutral taste
that soaks up the flavour of delicious 1. Preheat the grill or barbecue to medium-high heat.
dressings and bold aromatics. But did 2. In a bowl, combine 2 tbsp BBQ sauce, 2 tbsp
you know that diets rich in soy foods reduced salt soy sauce, 1 tbsp vegetable oil, 1 tbsp
like tofu have also been shown to help smoked paprika, 1/2 tsp garlic powder, 1/2 tsp onion
support a healthy heart? Here are powder, and 1/4 tsp black pepper. Mix well.
3 firm tofu recipes to try as a budget-
friendly protein swap. They all provide 3. Cut 400g of firm tofu into cubes. Thread onto a Tofu larb lettuce cups Crispy lemon and Parmesan tofu bites
a good source of protein which helps skewer with 1 cup pineapple chunks, chunks of 1 Serves: 4 with aioli Serves: 4
with muscle growth and repair, as well green capsicum, and 2cm sections of 4 spring onions.
1. In a bowl, combine 400g firm tofu (drained and 1. In a shallow bowl, combine 1/4 cup corn flour,
as a source of calcium to help support 4. Brush the BBQ sauce mixture onto the skewered crumbled), 1 1/2 tbsp lime juice, 2 minced garlic 1/4 cup cooked quinoa, 1/4 cup grated Parmesan
healthy, strong bones. tofu, pineapple, capsicum and spring onions, cloves, and 1 1/2 tbsp reduced salt soy sauce. cheese, 1/4 tsp black pepper, 1/4 tsp garlic powder,
coating them evenly. Set aside to marinate for 5 minutes. and 1/4 tsp onion powder.
Each of these recipes can be 5. Grill the skewers for about 4–5 minutes on each 2. Heat 1 tbsp vegetable oil in a large pan over 2. Cut 400g of firm tofu in cubes and toss in the flour
made in less than 20 minutes. side until the tofu is charred and the vegetables medium heat. Add the marinated tofu and cook mixture, coating them evenly.
are tender. for 5–7 minutes until lightly browned and heated
3. Heat 1 tbsp vegetable oil in a pan over medium-
6. Remove from heat and serve with a garnish through.
high heat.
of coriander and your choice of sides or salad. 3. Remove the pan from heat and add 1 thinly sliced
4. Carefully place the coated tofu cubes in the hot
small red onion, 1 cup halved cherry tomatoes,
Nutrition information (per serve)
oil and fry for about 4–5 minutes until golden
1/4 cup chopped mint leaves, and 1/4 cup chopped
brown and crispy, flipping occasionally. Remove
957kJ, 15g protein, 12g fat, 2g saturated fat, 11g carbohydrate, coriander. Mix well.
from the pan and drain excess oil on a paper
10g sugars, 7.1g fibre, 580mg sodium, 430mg potassium,
349mg calcium, 4.5mg iron
4. Make a quick dressing using 1 tbsp lime juice, 1 tbsp towel-lined plate.
reduced salt soy sauce, 1 tbsp honey, mix well.
5. In a separate small bowl, prepare the lemon aioli
5. Spoon the tofu larb mixture into 8 large lettuce by combining 1/2 cup light mayonnaise, 1 tbsp
leaves (butter lettuce or iceberg). fresh lemon juice, 1/2 tsp lemon zest, 1 minced
garlic clove, salt and pepper. Mix well.
6. Top with crushed roasted peanuts (optional), shaved
cucumber and drizzle with the dressing. 6. Serve the crispy tofu bites with lemon aioli and
fresh lemon wedges on the side.
Nutrition information (per serve)
958kJ, 15g protein, 12g fat, 1g saturated fat, 11g carbohydrate, Nutrition information (per serve)
10g sugars, 7.6g fibre, 544mg sodium, 624mg potassium, 1280kJ, 18g protein, 18g fat, 4g saturated fat, 17g carbohydrate,
392mg calcium, 4.5mg iron 7g sugars, 4.2g fibre, 473mg sodium, 186mg potassium, 479mg
calcium, 3.5mg iron
Scan the QR code
to learn more about
the benefits of soy.
10 11
 Grilled miso tofu
The caramelised miso and maple marinade takes these tofu skewers
to a new level of deliciousness. It provides a good source of protein
which can support muscle health. This versatile recipe will quickly
become a go-to dish.

Prep time: Cook time: Serves:

10 mins 20 mins 4

Ingredients Method
400g firm tofu 1. Preheat your grill or grill pan over medium heat.
1 tbsp miso paste 2. Drain the tofu and pat it dry with paper towels.
1 1/2 tbsp maple syrup Slice the tofu into 1.25cm thick slices.
1 tbsp reduced salt soy sauce 3. In a small bowl, whisk together the miso paste, maple
1 tbsp ginger, grated syrup, soy sauce, ginger and half the minced garlic until
2 cloves garlic, minced well combined.
2 cups cooked whole grains 4. Brush both sides of the tofu slices with the miso mixture,
(such as brown rice or quinoa) ensuring they are evenly coated.
3 cups greens 5. Place the tofu slices on the preheated grill and cook for about
(such as kale or spinach) 5-6 minutes per side, or until nicely grilled and caramelised.
1 tbsp vegetable oil Remove from the grill and set aside.
Optional garnish: 6. While the tofu is grilling, heat the vegetable oil in a large pan
Sesame seeds, sliced green onions over medium heat. Add the remaining garlic and fry for 1
minute then add the greens and sauté for 3-4 minutes until
wilted and tender. Remove from heat.
7. To serve, divide the cooked whole grains among four plates.
Top each plate with a portion of grilled miso tofu and sautéed
greens. Garnish with sesame seeds and sliced green onions,
if desired.

Nutrition information (per serve)

1450kJ, 18g protein, 13g fat, 2g saturated fat, 36g carbohydrate, 7g sugars,
6.4g fibre, 483mg sodium, 496mg potassium, 373mg calcium, 4.3mg iron

Kitchen hack:
If you don’t have a grill or grill
pan, you can bake the tofu
in a preheated oven at 200°C
for about 20 minutes, flipping
halfway through.

12 13
 g et h e r
Eat to
Family
favourites
When you’ve got hungry
mouths to feed, these easy,
tasty and affordable recipes
will keep everyone happy.

Did you know taking time to

eat together as a family has
big benefits? As well as time to
connect and share the stories
of your day, research shows an
extra 10 minutes at the table
can help kids eat significantly
more fruit and vegetables.

Grated veggie rice balls

with peanut dipping sauce,
page 21
14 15
 Vibrant bean and corn tacos
Refresh Taco Tuesdays with this recipe that is bursting with flavour,
colour and crunch. It’s a good source of mixed vegetables to help
you meet the optimal target of 30 different types of plant foods
a week.

Prep time: Cook time: Serves:

15 mins 15 mins 4

Ingredients Method
8 small soft wholemeal flour tortillas 1. In a large pan, heat olive oil over medium heat. Sauté the onion
1 onion, finely diced and garlic for 2 minutes to soften.
2 garlic cloves, minced 2. Add the kidney beans, corn and Mexican seasoning and cook
1 x 400g can kidney beans, for 5-6 minutes until heated through, stirring occasionally.
drained and rinsed Remove from heat.
1 cup corn kernels (fresh, frozen or canned) 3. In a separate bowl, combine the celery, cabbage, lime juice,
1 tbsp Mexican seasoning and spring onions. Toss well to coat the vegetables with the
lime juice. Set aside.
1 cup celery, thinly sliced
2 cups cabbage, shredded 4. Warm the tortillas according to package instructions.
Juice of 1 lime 5. To assemble the tacos, place a spoonful of the bean and corn
2 tbsp spring onions, chopped mixture onto each tortilla. Fold the tortilla in half, pressing
gently to seal the filling inside.
1 tbsp olive oil, for sautéing
2 tbsp low fat Greek yoghurt 6. Serve the tacos with the celery, cabbage, lime and spring onion
or light sour cream, for serving salad on the side.

Optional garnish: 7. Top with low fat Greek yoghurt or light sour cream, mozzarella
and any optional garnishes for topping.
Fresh coriander leaves, fresh chilli,
shredded mozzarella
Nutrition information (per serve)
1710kJ, 16g protein, 12g fat, 4g saturated fat, 52g carbohydrate, 10g sugars,
10.3g fibre, 605mg sodium, 673mg potassium, 190mg calcium, 2.1mg iron

Batch cooking:
Save time later by doubling the bean
and corn filling and storing in the
fridge for up to 3 days. It can be
reheated as a filling for quesadillas,
burritos, or even toasted sandwiches.

16 17
 Chicken-style burger
with quick pickles
These tasty burgers will hit the spot for a quick weeknight dinner
with tasty toppings to let kids build their own. They are rich in
protein which, as part of a healthy diet and active lifestyle, can
help support healthy muscles, plus provide a good source of iron.
Best of all, this recipe is very low in saturated fat.

Prep time: Cook time: Serves:

15 mins 10 mins 4

Ingredients Method
4 x Vegie Delights™ Chicken-Style 1. Preheat your grill or grill pan to medium-high heat.
Burgers
2. In a small bowl, combine the vinegar, sugar and 1/2 tsp
4 x wholemeal burger buns salt or to taste. Stir until the sugar and salt dissolve.
1 large carrot, julienned or grated
3. Place the carrot in a separate bowl and pour the vinegar
1 small cucumber, thinly sliced mixture over it. Toss well to ensure the carrots are coated.
1/4 cup fresh coriander leaves Let it sit for at least 10 minutes to lightly pickle.
4 tbsp light mayonnaise 4. In a small bowl, combine the mayonnaise, garlic, lemon
1 clove garlic, minced juice and a pinch of salt. Mix well to make the garlicky
Juice of 1/2 lemon (1 tbsp) lemon mayo. Set aside.
2 tbsp sweet chilli sauce (optional) 5. Grill the Vegie Delights™ Chicken-Style Burgers according
2 tbsp vinegar to the package instructions until they are heated through
and have nice grill marks. This usually takes about 4–5
2 tsp sugar minutes per side.
Optional garnish: 6. While the burgers are grilling, lightly toast the burger
Fresh mint leaves buns if desired.
7. Spread a generous amount of the garlicky lemon mayo
on the bottom half of each burger bun.
8. Place a grilled burger on top of the mayo. Spread sweet
chilli sauce (if using) on each burger.
9. Top the burgers with the pickled carrots, cucumber slices,
and fresh coriander leaves.
10. Place the top half of the burger bun on each assembled
Kitchen hack: burger and garnish with fresh mint leaves, if desired.
To save time you can
Nutrition information (per serve)
make the garlicky lemon
mayo and pickled carrots 2030kJ, 24g protein, 15g fat, 2g saturated fat, 57g carbohydrate,
in advance and store 15g sugars, 10.2g fibre, 1080mg sodium, 356mg potassium,
them in the fridge for 94mg calcium, 5.3mg iron
up to 2 days ready for
use on the burgers, and
in other recipes.

18 19
 Three ways with
Wholegrains
Grains are a staple food in most
households. They are made up of three
parts: the bran (nutritious outer layer),
the germ (the seed’s embryo) and the
endosperm (the germ’s food supply).
Wholegrains are grains that have all
those parts intact, which makes them
fibre-rich and full of nutrients. There Oat, barley and corn risotto Finely chopped quinoa salad Grated veggie rice balls with
are lots of health benefits of including Serves: 4 Serves: 4 as a side salad peanut dipping sauce Serves: 4
more wholegrains in your diet – from 1. In a large saucepan, heat 1 tbsp of olive oil and 1. In a large bowl, combine 1 cup cooked quinoa, 1. In a bowl, mix together 3 cups of overcooked brown
supporting your gut health through sauté 1 finely chopped onion and 2 minced garlic 1 finely chopped cucumber, 1 finely chopped red rice (soft and mushy), 1 grated carrot, 1 grated
to helping you feel fuller for longer. cloves. capsicum, 1 cup halved cherry tomatoes, 1/4 cup courgette, 2 tbsp finely chopped spring onions, 1
These three recipes hero wholegrains sliced Kalamata olives, and 100g crumbled tbsp grated ginger, 1 tbsp reduced salt soy sauce, 1
2. Add 1 cup pearl barley to the saucepan and toast
like quinoa, barley and brown rice, feta cheese. tsp sesame oil, 1 egg, 1/4 tsp garlic powder, and 1/4
for a couple of minutes.
and provide a good source of fibre to tsp ground black pepper. Use your hands to mash
2. In a small bowl, whisk together 2 tbsp extra
support digestive wellbeing by helping 3. Add 3/4 cup of corn (fresh or frozen). Mix 3 cups everything together quite vigorously.
virgin olive oil, 1 tbsp lemon juice, and 1/2 tsp
to keep you regular. of reduced salt vegetable stock with 3 cups
dried oregano. 2. Shape the mixture into bite-sized balls using wet
of boiling water and add to the saucepan
a couple of cups at a time, stirring vigorously 3. Drizzle the dressing over the salad and toss gently hands and then roll the balls into a mixture of panko
Each of these recipes can be between adding more liquid. It should take to coat all the ingredients. breadcrumbs (approx. 1 cup), sesame seeds (1 tbsp)
made in less than 20 minutes. about 20 minutes to use all of the liquid. and sunflower seeds (1 tbsp). Place the balls on a
4. Serve the quinoa salad immediately, garnished tray and refrigerate for an hour before cooking.
4. Add 1 cup of rolled oats and continue to cook until with chopped fresh parsley, if desired.
smooth, another 15minutes. Remove from heat 3. Heat 1 tbsp of vegetable oil in a pan over medium
and stir in 1/4 cup grated Parmesan cheese and Nutrition information (per serve) heat. Cook the rice balls until golden brown and
2 tbsp chopped fresh chives. 1050kJ, 8g protein, 17g fat, 5g saturated fat, 14g carbohydrate, crispy (about 4-5 minutes per batch). Drain on a
6g sugars, 5.0g fibre, 425mg sodium, 463mg potassium, 117mg plate lined with paper towel.
Nutrition information (per serve) calcium, 1.5mg iron
4. While these are cooking, make a peanut sauce
1660kJ, 15g protein, 14g fat, 5g saturated fat, 47g carbohydrate, by combining 2 tbsp smooth peanut butter, 1 tbsp
4g sugars, 10.8g fibre, 712mg sodium, 414mg potassium,
reduced salt soy sauce, 1 tbsp rice vinegar, 1 tsp
199mg calcium, 2.6mg iron
honey, 1/4 tsp sweet chilli sauce (optional).
5.
5. Serve the rice balls warm with the dipping sauce
options on the side.

Nutrition information (per serve)

2290kJ, 17g protein, 18g fat, 3g saturated fat, 75g carbohydrate,
9g sugars, 7.5g fibre, 588mg sodium, 596mg potassium, 83mg
calcium, 2.9mg iron

Scan the QR code to learn more about

the health benefits of wholegrains.
20 21
 Silverbeet enchiladas
with avocado lime dressing
A morish filling of Mexican-spiced butternut pumpkin, corn and black beans wrapped
in silverbeet and baked with cheesy topping for this scrumptious, gluten-free take on
enchiladas. These enchiladas are also packed with iron – a nutrient which supports
your immune system and helps your body generate energy.

Prep time: Cook time: Serves:

15 mins 30 mins 4

Ingredients Method
12 large silverbeet leaves, spine removed 1. Preheat the oven to 200°C.
and keep the tip of leaf joined (this is
about 1 bunch) 2. On a baking paper lined tray, lightly oil then bake the pumpkin
until golden brown, about 15 minutes.
2 tbsp olive oil
1 small butternut pumpkin, peeled, 3. Meanwhile combine brown rice, black beans, corn, tomatoes,
seeded, and cut into small cubes and spice mix in a large bowl. Add pumpkin when cooked and
toss. Keep tray to the side.
1 cup brown rice, cooked
1 cup canned black beans, drained 4. Lay out a silverbeet leaf on a clean surface. Place a scoop of
and rinsed the pumpkin mixture in the centre of the leaf. Fold the sides
of the leaf over the filling and roll it up tightly. Repeat with
1 cup corn kernels (fresh or frozen) the remaining silverbeet leaves and filling.
1 cup tomatoes, chopped
5. Pour can of crushed tomatoes into your roasting tray evenly

e r f e at u r e
Corvecipe
1 tbsp Mexican spice mix covering the bottom. Arrange wrapped enchiladas down the
1 x 400g no added salt crushed tomatoes centre and cover with cheese.
or 2 cups passata
6. Bake in the preheated oven for about 15 minutes, until the
1 cup grated cheese, optional (such as cheese is melted and the enchiladas are heated through.
Edam or mozzarella)
7. Meanwhile, prepare the dressing by combining the avocado,
Avocado and lime dressing: lime juice, and coriander in a blender or food processor.
1 ripe avocado, peeled and pitted Blend until smooth and creamy.
Juice of 1 lime 8. Serve the silverbeet enchiladas with the avocado and lime
2 tbsp fresh coriander, chopped dressing. Garnish with chopped coriander and jalapeno
peppers,if desired.
Optional garnish:
Chopped fresh coriander, seeded and Nutrition information (per serve)
diced jalapeno pepper. 2320kJ, 20g protein, 23g fat, 5g saturated fat, 55g carbohydrate, 24g sugars,
19.7g fibre, 527 mg sodium, 2235mg potassium, 304mg calcium, 6.6mg iron

22 23
 Moroccan-spiced roasted cauliflower steaks
Herby couscous jewelled with vegetables and topped with Parmesan-crusted,
Moroccan cauliflower steaks. It’s the perfect platter dish for the whole family
to share. Did you know that eating at least 30 different plant foods per
week can help support your gut health? You’ll be well on your way with this
delicious recipe.

Prep time: Cook time: Serves:

15 mins 50 mins 4

Ingredients Method
1 large cauliflower head 1. Preheat the oven to 200°C (180°C fan-forced) and line a baking
2 tbsp olive oil sheet with parchment paper.
2 tsp Moroccan spice blend 2. Trim the leaves and stem of the cauliflower, leaving the core
40g Parmesan cheese, grated intact. Carefully slice the cauliflower from top to bottom into
four thick steaks.
200g wholemeal couscous
1/2 cup water 3. In a small bowl, combine the olive oil and Moroccan spice
blend. Brush both sides of the cauliflower steaks with the
1/2 cup reduced salt vegetable stock spice mixture.
1 small red onion, finely chopped
4. Place cauliflower on lined baking tray, pour a dash of water on
1 small red capsicum, diced the tray and cover with foil. Bake for 30 minutes. Remove foil
1 small cucumber, diced and bake for another 15 minutes, until golden. Grate Parmesan
1/4 cup fresh parsley, chopped onto cauliflower and bake for another 5 minutes.
1/4 cup fresh mint leaves, chopped
Meanwhile, to prepare the couscous salad:
1/4 cup sultanas or chopped dried apricots
1. Place the wholemeal couscous in a large bowl.
Juice of 1 lemon
2. In a small saucepan, bring the vegetable broth and water to the
Optional garnish: boil. Pour the boiling broth over the couscous, cover the bowl
Extra fresh herbs (parsley, mint) with a plate or plastic wrap, and let it sit for 5 minutes.
3. Fluff the couscous with a fork to separate the grains.
4. Once cooled, add the remaining ingredients to the couscous.
Toss well to combine and season to taste.
5. Serve the cauliflower steaks on top of the couscous salad.
Garnish with extra fresh herbs, if desired.

Nutrition information (per serve)

1910kJ, 19g protein, 13g fat, 3g saturated fat, 60g carbohydrate, 23g sugars,
10.3g fibre, 574mg sodium, 1436mg potassium, 237mg calcium, 4.3mg iron

24 25
 Smoky roasted beetroot
and lentil salad
Drizzled in yoghurt dressing with bites of zesty orange,
roasted vegetables and fresh herbs, this mouth-watering
salad is a tasty dinner that will help keep you full thanks
to protein-rich lentils. It is also high in iron which helps
support regular cognitive function.

Prep time: Cook time: Serves:

15 mins 25 mins 4

Ingredients Method
500g beetroot, washed and 1. Preheat the oven to 200°C (180°C fan-forced).
cut into wedges Line a baking tray with parchment paper.
2 large carrots, washed and 2. In a large bowl, combine the beetroot wedges, carrot
cut into chunks chunks, olive oil and smoked paprika. Toss until the
1 tbsp olive oil vegetables are evenly coated.
1 tsp smoked paprika 3. Transfer the seasoned beetroot and carrots to the
1 x 400g can lentils, rinsed prepared baking tray and spread them out in a
and drained. single layer. Roast in the preheated oven for about
2 oranges, segmented 25 minutes or until the vegetables are tender and slightly
caramelised. Remove from the oven and set aside to cool.
2 tbsp fresh dill, chopped
2 cups rocket 4. In a small bowl, whisk together the yoghurt, tahini,
lemon juice and garlic to make the dressing. Season
Yoghurt tahini dressing: to taste.
1/4 cup low fat Greek yoghurt 5. In a large salad bowl, combine the roasted beetroot
1 tbsp tahini and carrots, lentils, orange segments, dill and rocket.
1 tbsp lemon juice Drizzle the yoghurt tahini dressing over the salad and
toss gently to combine.
1 clove garlic, minced
6. To serve, divide the salad among plates. Top with
Garnish: crumbled feta, fresh dill sprigs and toasted nuts,
Fresh dill sprigs if desired.
80g feta, crumbled
Nutrition information (per serve)
Toasted nuts, such as almonds
or pecans (optional) 1410kJ, 14g protein, 13g fat, 4g saturated fat, 33g carbohydrate,
24g sugars, 14.7g fibre, 557mg sodium, 1115mg potassium, 257mg
calcium, 3.9mg iron.

Swap it:
Save money by customising the salad
using vegetables and greens you
have in your fridge or produce that’s
in season. Cherry tomatoes or baby
spinach are tasty swaps.

26 27
 et - fr i e n d l y
B ud g
Easy
prep
Meal prepping is a budget-
friendly way to get food
organised for the week and
have healthy meals at the
ready. It also eases the stress
of deciding what’s for dinner.
Meal prepping doesn’t need
to take over your weekend.
Try starting with these
simple recipes that can
easily be doubled to make
a larger batch and the
leftovers frozen for dinners.
Tip – freeze in single serves
for a quick reheat at lunch
or dinner without any waste.

Smoky red kidney beans, page 35

28 29
 Lentil ratatouille with a
cauliflower cheese crumb
We’ll challenge anyone to pick this as meat-free. A deliciously good mix of two
family favourites – cottage pie meets the classic cauliflower cheese. Yummy,
filling and so good as leftovers, plus it’s packed with over 30g of protein per serve.

Prep time: Cook time: Serves:

15 mins 30 mins 4

Ingredients Method
1 tbsp olive oil 1. Preheat your oven to 180°C.
1 onion, diced 2. In a large oven-safe pan or casserole dish, heat the olive
2 cloves garlic, minced oil over medium heat. Add the onion and garlic, and sauté
1 red capsicum, diced for 2–3 minutes until fragrant and slightly softened.
1 courgette, diced 3. Add the Bean Supreme Wholefood Mince and brown on
1 eggplant, diced high for 2–3 minutes, then add the capsicum, courgette, and
eggplant to the pan. Cook for another 5 minutes, stirring
1 x 400g can diced tomatoes occasionally until the vegetables have slightly softened.
1 250g packet Bean SupremeTM
Wholefood Mince 4. Stir in the diced tomatoes and lentils to the veggie mix. Season
with salt and pepper to taste. Cook for an additional 5 minutes,
1 x 400g can lentils, drained and rinsed allowing the flavours to meld together. If you have extra time
1 small cauliflower, cut into florets on your side, you can pop this in the oven with the lid for 10-15
minutes for extra gooeyness and flavour.
Bechamel sauce:
2 tbsp olive oil 5. While the ratatouille is simmering, steam the cauliflower
florets until tender. Drain well and set aside.
2 tbsp all-purpose flour
2 cups So Good™ Soy Regular 6. To prepare the bechamel sauce, heat oil in a saucepan over
medium heat. Add the flour and whisk continuously for 1-2
1 cup grated cheese
minutes until it forms a smooth paste. Continue to whisk
(such as Edam or mozzarella)
while gradually pouring in the soy milk. Whisk until the sauce
Crispy crumb: thickens, about 5 minutes.
1/2 cup breadcrumbs 7. Remove the saucepan from heat and stir in the grated cheese
1 tbsp olive oil until melted and smooth.

Optional garnish: 8. Top the ratatouille with the steamed cauliflower then spread
the bechamel sauce evenly over the top of the ratatouille in
Fresh parsley or basil, chopped
the pan or casserole dish.
9. In a small bowl, combine the breadcrumbs with oil and
mix until the breadcrumbs are evenly coated. Sprinkle the
breadcrumb mixture over the bechamel sauce.
Kitchen hack:
10. Place the pan or casserole dish in the preheated oven and bake
Prep ahead by dicing the for 15 minutes or until the top is golden brown and crispy.
vegetables and storing Remove from the oven and garnish with fresh parsley or basil,
them in an airtight if desired.
container in the fridge
until ready to cook. Once
the dish is done it can be Nutrition information (per serve)
frozen or stored in the 2480kJ, 31g protein, 24g fat, 5g saturated fat, 54g carbohydrate, 19g sugars,
fridge for up to 3 days. 14.9g fibre, 590mg sodium, 1236mg potassium, 409mg calcium, 5.9mg iron

30 31
 Rainbow falafels with parsley salad
Falafels are always a favourite and are a wonderful way to get more legumes
into your diet. Served in wraps or ready to dip and eat, this recipe gives you
the option to choose a colour or make a rainbow of tasty bite-sized falafels,
which are perfect for freezing too.

Prep time: Cook time: Serves:

15 mins 5 mins 4

Ingredients Method
Base falafel mixture: 1. Place the base falafel mix ingredients and the ingredients for
1 cup cooked, or tinned chickpeas, the colour you wish to make (yellow, green or pink) into a food
drained and rinsed processor. Season to taste. Pulse until well combined and the
mixture comes together.
2 tbsp wholemeal plain flour
1/2 tsp ground cumin 2. Shape the mixture into small patties, about 2 inches in diameter.
Pinch of salt, or to taste 3. Heat 2 tbsp olive oil in a large pan over medium heat. Add the
2 tbsp olive oil, for cooking falafel patties in batches and cook for about 3-4 minutes on
each side, until they are golden brown and crispy. Remove from
Yellow falafels – add to base mixture heat and set aside.
1/2 cup cooked pumpkin, mashed 4. To make the white bean yoghurt dip in a food processor,
1/4 tsp turmeric combine the cannellini beans, yoghurt, lemon juice and parsley.
Blend until smooth and creamy.
Green falafels – add to base mixture
1 cup finely chopped spinach leaves 5. To make the parsley salad, in a mixing bowl, combine the
parsley, tomato, cucumber, lemon juice and olive oil. Toss
1/4 tsp garlic powder
to coat the salad ingredients.
Pink falafels – add to base mixture
6. Serve the rainbow falafels with the white bean yoghurt dip
1/2 cup grated beetroot and parsley salad on the side.
1/4 tsp onion powder
Nutrition information (per serve)
White bean yoghurt dip:
1360kJ, 12g protein, 17g fat, 3g saturated fat, 22g carbohydrate, 7g sugars,
1 cup canned cannellini beans, 14.0g fibre, 517mg sodium, 2508mg potassium, 370mg calcium, 6.1mg iron
drained and rinsed
1/4 cup plain low fat yoghurt
1 tbsp lemon juice
1 tbsp chopped fresh parsley
Parsley salad:
2 cups fresh parsley leaves, chopped
1 tomato, diced
Batch cooking:
1 cucumber, diced
You can make a double batch of falafels
1 tbsp lemon juice and freeze the extras for later. The best way
1 tbsp olive oil to do this is to place the cooked falafels on
a baking sheet and freeze until solid, then
transfer them to a freezer bag or container
and freeze for up to 3 months. When ready
to eat, simply reheat them in the oven.

32 33
 Three w a ys w it h
Tinned legumes
Smoky red kidney beans
Serves: 4
1. Heat 2 tbsp olive oil in a pan. Add 1 minced
garlic clove and 1 chopped red onion and sauté.
Sprinkle 1 tsp smoked paprika and stir.
2. Add 2 x 400g cans red kidney beans (drained and
rinsed), 1 cup of cherry tomatoes (sliced in half),
1 cup salt reduced vegetable stock. Simmer for
Tinned legumes are a cheap and healthy staple to 10 minutes.
have in the pantry for those busy days. They include
3. Serve as a side or on wholegrain toast with
chickpeas, butter beans, kidney beans, cannellini
a poached egg. Garnish with fresh parsley.
beans and lentils. Did you know: A diet low in legumes
is the leading dietary risk factor contributing to the Nutrition information (per serve)
burden of disease? 890kJ, 10g protein, 10g fat, 2g saturated fat, 14g carbohydrate,
Legumes provide protein, fibre, folate and lots of 4g sugars, 10.6g fibre, 203mg sodium, 561mg potassium, 58mg
calcium, 2.6mg iron
minerals. Just rinse and drain tinned legumes before
using them to reduce the salt. Here’s three ways
to turn tinned legumes into an easy, budget-friendly
and tasty meal, which provide a source of protein Curried coconut butter beans
and are very high in fibre. Serves: 4
1. Heat 2 tbsp olive oil in a pan. Sauté 1 chopped
onion, 2 minced garlic cloves.
Each of these recipes can be
made in less than 20 minutes.
2. Sprinkle 1 tbsp curry powder, stir.
3. Add 2 x 400g cans butter beans (drained & rinsed),
200ml light coconut milk, 200mL reduced salt
vegetable stock, and 1 tbsp reduced salt soy sauce.
Simmer for 10 minutes.
4. Serve as side or as a main with brown rice.
Garnish with fresh coriander.
Parmesan and spinach black beans Nutrition information (per serve)
Serves: 4 1010kJ, 9g protein, 14g fat, 5g saturated fat, 15g carbohydrate,
1. Heat 2 tbsp olive oil in a pan. Sauté 4 minced garlic 3g sugars, 8.6g fibre, 340mg sodium, 558mg potassium, 44mg
calcium, 2.3mg iron
cloves.
2. Add 2 x 400g cans black beans (drained & rinsed),
1 cup salt-reduced vegetable stock, 2 cups chopped
spinach. Cook for 5 minutes.
3. Stir in 1/4 cup grated Parmesan and juice of half
a lemon. Cook for 1 minute.
4. Serve as a side or over wholegrain pasta.
Scan the QR code to Garnish with fresh basil and lemon zest.
learn more about the
Nutrition information (per serve)
health benefits of
legumes and how to 1050kJ, 13g protein, 12g fat, 3g saturated fat, 15g carbohydrate,
cook with them. 6g sugars, 11.3g fibre, 293mg sodium, 558mg potassium,
166mg calcium, 2.9mg iron
34 35
 Eggplant and kumara dahl
A squeeze of lime adds zing and summery freshness to this aromatic,
veggie-packed dahl. It is also very high fibre to help you feel good on
the inside by keeping your digestive system moving.

Prep time: Cook time: Serves:

10 mins 20 mins 4

Ingredients Method
1 cup dried red lentils 1. Preheat the oven to 200°C.
1 medium kumara, diced (300g) 2. In a large pot, heat some olive oil over medium heat. Add
1 small eggplant, diced (200g) the onion and garlic, and sauté until fragrant and translucent.
1 cup light coconut milk 3. Add the curry powder and turmeric powder to the pot and cook
3 cups salt-reduced vegetable stock for another minute, stirring constantly.
1 tbsp curry powder 4. Stir in the red lentils, kumara, coconut milk, stock and tomatoes.
1 tsp turmeric powder Bring to a boil, then reduce the heat and simmer for about 15-
2 tomatoes, diced 20 minutes or until the lentils and kumara are tender, stirring
occasionally.
Juice and zest of 1 lime
Olive oil, for roasting and sautéing 5. While the dahl is simmering, spread the eggplant on a baking
sheet, drizzle with olive oil and season to taste. Roast in the
1 onion, diced preheated oven for about 15 minutes or until the eggplant
2 cloves garlic, minced is golden and tender.
Optional garnish: 6. Once the lentils, kumara, and tomatoes are cooked, remove the
Thinly sliced fried shallots, coconut flakes, pot from the heat. Stir in the lime juice and zest. If it is too thick
fresh coriander leaves add some water to achieve the desired consistency.
7. Gently fold in the roasted eggplant.
8. Serve the dahl in bowls. Garnish with toasted coconut flakes,
fried shallots and fresh coriander leaves, if desired.

Nutrition information (per serve)

1590kJ, 15g protein, 13g fat, 5g saturated fat, 42g carbohydrate, 14g sugars,
13.4g fibre, 517mg sodium, 925mg potassium, 106mg calcium, 6.1mg iron

Swap it:
If you don’t have red lentils, you can switch
these for brown lentils or yellow split peas
(you may need to adjust the cooking
time). You can also switch the kumara for
pumpkin depending on what is in season
and most affordable. This is also a great
recipe to use up vegetable scraps leftover
in your fridge.

36 37
 Stuffed portobello mushrooms
with roasted garlic sauce
These easy stuffed mushrooms are loaded with a delicious
mix of brown rice, kale and Italian herbs. Slice and scoop up
the divine cashew cream garlic sauce for a mouth-watering
bite, that is also packed with protein and fibre.

Prep time: Cook time: Serves:

30 mins 15 mins 4

Ingredients Method
4 large portobello mushrooms 1. Preheat the oven to 200°C.
1 cup cooked brown rice 2. Place the garlic cloves on a baking sheet. Drizzle them
1 cup kale, finely chopped with a little oil and bake for 15-25 minutes depending
1 tsp Italian mixed herbs on the size of the cloves.
1/2 tsp garlic powder 3. Remove the stems from the portobello mushrooms and
1 tbsp olive oil gently scrape out the gills using a spoon. Chop these
discarded parts finely and add in a mixing bowl with
Cashew cream roasted garlic brown rice, kale, Italian mixed herbs, garlic powder.
sauce: Mix well to combine and season to taste. Place the
1/2 cup raw cashews, soaked scooped-out mushrooms on a baking sheet lined with
in water for 30 minutes parchment paper.
1/4 cup water 4. Spoon the brown rice and kale mixture into the
2 cloves garlic mushroom caps, pressing it down firmly. Drizzle olive oil
over the stuffed mushrooms.
1 tbsp Parmesan cheese, grated
1 tbsp lemon juice 5. Place the mushrooms in the preheated oven and bake
for 15 minutes, or until the mushrooms are tender and
Optional garnish: the filling is crispy.
Chopped fresh parsley
6. While the mushrooms are baking, prepare the cashew
cream roasted garlic sauce. Drain the soaked cashews
and add them to a blender along with water, roasted
Swap it: garlic, Parmesan cheese and lemon juice. Blend until
smooth and creamy.
There are plenty of
swaps you can make in 7. Once the mushrooms are done, remove them from the
this recipe to suit your oven and allow them to cool for a few minutes.
taste and ingredients.
For a cheesier sauce add 8. Serve the stuffed mushrooms with a drizzle of sauce.
an extra tablespoon Garnish with fresh parsley if desired.
of Parmesan cheese
or nutritional yeast,
swap kale with spinach Nutrition information (per serve)
and swap portobello 1030kJ, 10g protein, 15g fat, 3g saturated fat, 14g carbohydrate,
mushrooms for any large 2g sugars, 5.7g fibre, 130mg sodium, 761mg potassium, 120mg
flat mushrooms. calcium, 2.6mg iron

38 39
 Notes

40
New Zealand’s home of healthy vegetarian recipes

www.sanitarium.com/nz/recipes
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