Vitality Fitness Bunbury


Clean, Green, Healthy Living ...... With Attitude!

Recipes - Vegetarian/Vegan Meals

  • Braised Mushrooms with Spanish Onion and Spinach
  • Dressed Spicy Green Beans
  • Garlic Roasted Cabbage Steaks
  • Pumpkin and Lentil Curry
  • Root Vegetable Bake With Mushroom Puree
  • Sweet Potato Strings (Baked)
  • Vegetable Curry
  • Vegetable Lasagne

Braised Mushrooms with Spanish Onion and Spinach

Ingredients

1 cup mushrooms
1/4 cup chicken stock
cracked pepper,
2 tablespoons diced red onion
1/2 cup baby spinach leaves,
 1 slice wholegrain toast (to serve)

Method

1. In a saucepan add 1 cup mushrooms
2. braise mushrooms by adding  1/4 cup chicken stock, a spoonful at a time, allowing the mushrooms to brown a little as well until all used.
3. once the mushrooms absorb all the liquid, sprinkle over some cracked pepper,
4. add 2 tablespoons diced red onion and cook off for a few seconds
5. then add a handful of spinach leaves,
6. cook until the spinach JUST begins to wilt,

Serving Suggestion as Shown:  with a slice of wholegrain toast...

Dressed Spicy Green Beans

Dressed Spicy Green Beans

Ingredients

  • Large handful fresh stringless green beans, ends trimmed and halved.
  • 1 tablespoon olive oil
  • 6 cloves garlic, very thinly sliced
  • 2 spring onions, thinly sliced
  • 1 very small pinch of chilli flakes (to taste)
  • ¼ cup toasted pine nuts




Dressing
(blend together and set aside)

  • flaky sea salt (to taste)
  • 3 tablespoons white balsamic vinegar 
  • 2 tablespoons fresh orange juice 
  • orange zest to garnish
  • black pepper (to taste)

Instructions
Prepare ahead of time

1. Bring a large pot of water to a rapid boil.
2. Add the green beans bring back to the boil cover and turn off heat, leave for 3 minutes.
3. Drain the green beans, add them into a bowl with the garlic, chilli and spring onion,
4. Pour over prepared dressing and set aside.

To prepare dish

1. In a large heavy frying pan, over medium temperature heat the olive oil.
2. Add the green bean mix and sauté for 3-4 minutes until the garlic becomes fragrant.
3. Season with extra salt and pepper if required
4. Finally just prior to serving toss in the pine nuts and orange zest
5. Serve immediately.

Garlic Roasted Cabbage Steaks

Garlic Rubbed Roasted Cabbage Steaks

If you love cabbage, you are going to freak out about how good this is. Now, if you are on the fence about cabbage, you need to try this because this might be the recipe that converts you to a cabbage lover.

This is a simple side dish worthy of a dinner party and couldn’t be easier to make. Four ingredients, a couple of minutes to prepare and toss in the oven for an hour.


Ingredients

  • 1 head of organic green cabbage, cut into 1″ thick slices
  • 1.5 tablespoons olive oil
  • 2 to 3 large garlic cloves, smashed
  • Sea salt
  • freshly ground black pepper
  • spray olive oil

Method

  1. Preheat oven to180'C and spray a baking sheet with spray olive oil. Pull outer leaf off cabbage (it’s usually dirty and nasty looking), cut cabbage from top to bottom (bottom being root) into 5cm thick slices.
  2. Rub both sides of cabbage with smashed garlic.
  3. Use a pastry brush to evenly spread the olive oil over both sides of the cabbage slices.
  4. Finally, sprinkle each side with a bit of kosher salt and freshly cracked black pepper.
  5. Roast on the middle rack for 30 minutes.
  6. Carefully flip the cabbage steaks and roast for an additional 30 minutes until edges are brown and crispy.
  7. Serve hot and Enjoy

Pumpkin and Lentil Curry

Pumpkin and Lentil Curry

Ingredients

  • 1 1/2 tbsp Olive Oil
  • 700 g Pumpkin, peeled, seeded, cut into 2cm pieces
  • 1 Brown Onion, roughly chopped
  • 2 sticks Celery, cut into 1cm pieces
  • 2 cloves Garlic, finely chopped
  • 2 cm piece Fresh Ginger, peeled, finely chopped
  • 1-3 tbsp Curry Powder (to taste)
  • 3 sprigs Coriander finely chopped
  •  3 tsp Ground Cumin
  • 1 Cinnamon Stick
  • 325 g Brown Lentils, rinsed
  • 3 cups Water
  • 2 cups Vegetable Stock
  • 1/2 cup Greek Yoghurt
  • 1 tbsp Fresh Coriander, chopped

Method

  1. Place a large heavy based saucepan over medium-high heat until hot.
  2. Add oil, pumpkin and onion and cook for 5 minutes, or until onion is tender.
  3. Add celery and cook for 5 minutes until softened.
  4. Season with salt and pepper, garlic, ginger, curry powder, coriander, cumin and cinnamon stick.
  5. Cook for 1 ½ minutes until spices become fragrant.
  6. Add lentils and then pour in the water and stock.
  7. Bring to a simmer, cover, reduce heat.
  8. Leave to cook for about 18 minutes, adjusting the heat as needed.
  9. Ready when mixture thickens slightly and lentils are just cooked through and tender 
  10. remove cinnamon stick and adjust seasoning with salt and pepper.
  11. Serve lentils in serving bowls topped with spoonfuls of yoghurt
  12. Garnish with fresh coriander and serve immediately.

Notes

  1. While this dish was created to be enjoyed by everyone, it is vegetarian, gluten free and nut free.
  2. Vegans wishing to enjoy it just need to omit the Greek yogurt or swap for another suitable option.

Root Vegetable Bake with Mushroom Puree

Root Vegetable Bake with Mushroom Puree


Ingredients


  • 2 Carrots diced
  • 2 Swedes diced
  • 2 Turnips diced
  • 2 Parsnip diced
  • 1 large tomato cut into eighths


Extras


  • 1 tablespoons olive oil

sea salt and pepper season to taste

Dressing

(blend together)


  • 2 tablespoons greek yogurt
  • 1/2 cup parmesan



Puree


  • 2 large handfuls of Mushrooms finely diced
  • Onion finely diced
  • Garlic finely diced
  • 1 tsp olive oil


Method


  1. cook all mushroom puree ingredients until soft
  2. puree all ingredients and set aside
  3. throw all root bake ingredients into a large saucepan and cook until just tender
  4. Drain and smash (do not mash the pieces should just be broken a little),
  5. toss with olive oil, sea salt and pepper
  6. coat bottom of a large pie dish with mushroom puree and arrange tomato wedges around bowl
  7. arrange roots in pie dish over mushroom and tomato
  8. bake for 40 mins in a preheated oven at 220'C
  9. as roots begin to brown top with dressing 
  10. cook a further 5-10 mins until dressing just begins to colour.
  11. Serve as a main with salad or as a side dish

Sweet Potato Strings (Baked)

Sweet Potato Curly Strings

Ingredients

  • 500g Kumara (orange sweet potatoes), peeled
  • 1 tablespoon vegetable oil
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 1 tblsp corn flour


Method


  1. Preheat oven to 210°C. 
  2. Using a julienne peeler mandolin or 'spiralizer' shave the potato into 'curly thin strips'
  3. Transfer to a bowl and rinse several times with cold water to get rid of the starch, when the water comes out clean, drain.
  4. Place on paper towels to dry thoroughly
  5. Combine sweet potato, cornflour, salt and pepper in a large bowl, toss to coat well.
  6. Lightly coat a large baking tray with non-stick cooking spray.
  7. Spread strings on the tray in a single layer.
  8. Bake 10 minutes.
  9. Toss strings to turn over.
  10. Continue baking until crisp and golden, about 10-15 minutes longer.
  11. Remove from oven and place on a wire baking rack to slightly cool.


Note:

This can be done with a variety of root  (or harder) vegetables, such as potato, swedes, carrots, turnips, parsnips etc.

Vegetable Curry

Vegetable Curry


Ingredients


  • 1 tablespoon vegetable oil
  • 1 large brown onion, halved, thinly sliced
  • 3 carrots, thickly sliced
  • 6 yellow squash, cut into 4cm pieces
  • 1/2 head cauliflower, cut into large florets
  • 1 small eggplant, quartered, thickly sliced
  • 1 cup snow peas  cut in half
  • 1 cup sliced field mushrooms
  • 1 teaspoon garam masala
  • 1/4 teaspoon ground turmeric
  • 2 teaspoons fennel seeds
  • 1/4 teaspoon hot chilli powder
  • 3 garlic cloves, finely chopped
  • 3cm piece fresh ginger, roughly chopped
  • 400g can chopped tomatoes
  • 5 fresh curry leaves
  • 1 cinnamon stick
  • Fresh coriander leaves, to serve


Method

  1. Heat oil in a large saucepan over medium heat.
  2. Add onion.
  3. Cook, stirring occasionally, for 8 minutes or until softened.
  4. Add carrot and potato.
  5. Cook, stirring occasionally, for 5 minutes.
  6. Add cauliflower, eggplant and all other remaining vegetables
  7. Cook for 1 minute.
  8. Add garam masala, turmeric, fennel seeds, chilli, garlic and ginger.
  9. Cook, stirring, for 2 minute
  10. Add tomato, curry leaves, cinnamon and 1 cup cold water to vegetables.
  11. Bring to a simmer. Reduce heat to low. Simmer, covered, for 20 minutes.
  12. Remove lid. Simmer for 15 minutes or until vegetables are tender.
  13. Season.
  14. Sprinkle with coriander.
  15. Serve.

Vegetable Lasagne

Healthy Vegetable Lasagne...

Note: a) I usually make a big heap of these at the same time and then freeze them for easy reheating later.
b) I throw whatever veges are in season and cheap into my lasagne.. this one is simply a base example

Ingredients

For the vegetable filling you will need, 2 cups mixed veges (below) per lasagne...
(each lasagne serves 2)

  • yellow squash,
  • carrots,
  • capsicum,
  • mushrooms,
  • broccoli,
  • 5 bean mix,
  • onion,
  • pumpkin,
  • zucchini,
  • tomatoes...

For the filling you will also need,
  • 1 tblsp olive oil
  • garlic,
  • Italian herbs
  • Italian tomato sauce (or pasta sauce)
  • seasonings (salt and pepper)


For the white sauce you will need,

  • Greek Yogurt
  • ricotta Cheese

Method

  1. Cook vegetables together in a large pot, until all vegetables are cooked and starting to soften and break apart.
  2. Pour a small amount of the mix into the bottom of each of the trays,
  3. top with wholemeal lasagne sheets,
  4. then more sauce more sheets and so on until nearly to the top,
  5. finish with lasagne sheet...
  6. top last layer with with ricotta cheese blended with a little greek yogurt to make a smooth sauce and sprinkle with a a small amount of parmesan cheese...
  7. Bake in a preheated oven on 180'C for 50 mins or until cooked.and golden brown on top.
  8. Serve with side salad. 

Recipes - Rice Based Meals

Recipes - 'Wild' Meat Meals

Recipes - Sweet Snacks

Recipes - Fish/Seafood Meals