Vegetarian

The Protein Myth: Why We’re Eating It Wrong

To eat steak, or not to eat steak?

March 10, 2016

Smoked Trout Patties With Boiled Egg And Caper Salad

If you’re stuck for an easy dinner recipe and desperate to try something new, these smoked trout patties could be just what you’re looking for. Tasty and healthy, they’re a great winter alternative to that big bowl of pasta, and did we mention that they’re really, really easy to make? We’ve even provided a link to James Eaton’s boiled egg peeling how-to at the bottom of the page, just in case!

RELATED: Corn And Zucchini Fritters With Poached Eggs Recipe

Ingredients

Patties

8 eggs, 2 egg yolks for mix, 6 eggs for boiling

500g potatoes

400g boneless hot smoked trout fillets

¼ bunch chives, chopped

Salt and pepper to taste

1 cup flour

1 cup breadcrumbs or panko crumb

Oil for frying

Salad

2 Lebanese cucumbers, peeled and thinly sliced

¼ red onion, finely diced

¼ bunch dill, chopped

1 tsp small capers

1 tsp white balsamic or white wine vinegar

1 tbsp extra virgin olive oil

Pinch of sugar

Salt and pepper to taste

Method

  1. Peal and boil potatoes until cooked. Drain well and mash.
  2. Flake the smoked trout into the mash and season. Separate two eggs, adding the egg yolks and chives to the mash mix – keep the egg whites for crumbing.
  3. Mix well and form into eight patties.
  4. Roll patties in flour, lightly whisked egg whites and bread crumbs then set aside.
  5. Combine all salad ingredients, checking seasoning and adjusting if necessary.
  6. Soft boil the eggs, refresh under running water and peel. Cut eggs in half and set aside.
  7. Add oil to frying pan and heat. Gently fry patties on both sides.
  8. Place patties onto a plate, serving with boiled egg and garnish with cucumber salad.

Peel an egg in under 10 seconds here.

June 16, 2015

Light Guacamole Salad Recipe

We aren’t the type to resist anything with avocado, so when this certain recipe came along, we just had to share it! The perfect, light meal which is loaded with greens, protein and natural fats, all of which are actually good for your body. Don’t forget to add in some tuna, egg or tofu for added texture.

RELATED: Avocado Summer Rolls Recipe

Ingredients

1 red onion (sliced)

2 ripe avocados (cut into thick slices)

5 cherry tomatoes (sliced in half)

Coriander and mint leaves

3 tbsp of olive oil

Salt and pepper to season

Juice of 1 lime

Method

  1. Whisk together the lime juice and olive oil. If you prefer your meal on the spicy side, feel free to add some chilli flakes into the dressing.
  2. Slice the avocado, cherry tomatoes and red onion, then arrange them on each plate.
  3. Add the coriander and mint leaves, then toss the salad with the dressing.

Image via Donal Skehan 

April 9, 2015

Tofu Stir-Fry With Almond Miso Sauce Recipe

This tofu stir-fry pairs miso (a fermented Japanese soybean) and almond butter to create a sweet and salty combination of flavours with a vegetarian twist. Containing few ingredients it’s a relatively cheap and easy dinner to whip up mid-week!

RELATED: Vegan Weekly Meal Plan

Ingredients

1 head broccoli, chopped

1 carrot, chopped

1 medium zucchini, chopped

1/2 red capsicum, chopped

1/3 block firm tofu, patted dry with a paper towel and cut into large cubes

1.5 tsp coconut oil

2 tsp tamari (wheat free soy sauce)

2 drops sesame oil

Sauce 

1 tbsp almond butter

1 tsp miso paste (from health food stores)

1/2 tsp mirin

Hot water to thin

Method

  1. In a small bowl, combine all ingredients for the sauce together, adding a little hot water to thin to desired consistency.
  2. Heat 1 tsp coconut oil in a medium sized stir-fry pan or wok on high.
  3. Add broccoli, carrot and 1 tsp tamari to the pan and stir-fry for a minute or two, or until the vegetables start to soften.
  4. Add remaining vegetables, tofu, coconut oil, sesame oil and tamari to pan. Continue to stir-fry for about 2-3 mins, or until all the vegetables are lightly cooked through (don’t let them get soggy) and the tofu has browned.
  5. Plate stir-fry up by itself or on a bed of brown rice. Top with the almond miso sauce to bring it all together.

Recipe Courtesy Of GoodnessMe Box

March 4, 2015

Crispy Goat’s Cheese Salad Recipe

Goat cheese, or chèvre, is high in flavor and low in fat. It is higher in calcium and protein than its brothers made from cows milk. This goat cheese salad is great to accompany a large meal for the family, or to enjoy on your lunch break.

RELATED: Brown Rice, Asparagus and Goat Cheese Salad Recipe

Ingredients

16 oz. Goat cheese

1/2 cup all-purpose flour

2 eggs, lightly beaten

1 cup bread crumbs

Olive oil for frying

4 cups of small-leafed greens (baby spinach leaves, arugula or loose leaf lettuce)

6 fresh figs, quartered

Salt and pepper

Method

  1. Using your hands, mould the goats cheese into tiny balls (no larger than half an inch in diameter). Put your flour in a small bowl, or on a plate, and roll the goats cheese balls, coating them evenly in the flour.
  2. Transfer your goats cheese balls to the lightly beaten eggs, coating them in the mixture.
  3. Next, pour your bread crumbs onto a plate or into a bowl, then cover your goats cheese balls in the crumbs.
  4. Heat oil in a small skillet on medium-high heat (you should only need to use around a 1/4 cup – you don’t want to deep fry the goats cheese, just crisp the bread crumbs on the outside.) Put the crumbed goats cheese balls in the frying pan and cook on all sides, rotating as required to cook evenly. You don’t want to deep fry the goats cheese, just crisp the bread crumbs on the outside. You can cook several balls at a time if you have the room, just make sure you always test one first. Once fried, transfer to paper towel on a plate and set aside.
  5. Put leafy greens and figs in a bowl. Add goats cheese balls and serve. Season with salt and pepper, if required.

Image via yuppiechef.com

November 6, 2014

Healthy Vegetarian Breakfast Burrito

Want a creative way to get the kids to eat a healthy and substantial breakfast? Breakfast burritos are great for changing-up your usual breakfast routine. They’re also easy to make, full of nutritional goodness, and delicious. This vegetarian option includes super foods like beans and spinach, but if you’re really lusting for some meat, it also works well with bacon.

RELATED: Vegan tofu scramble breakfast recipe

Serves 4

Ingredients

4 eggs, scrambled (For larger servings, it is often best to calculate 1-2 eggs per burrito depending on the size of the tortilla and your appetite)

10 ounces baked beans

1 avocado

1 tomato, diced

1 packet baby spinach leaves

1 cup tasty cheese, grated

4 tortillas

(The portions on this recipe are just a suggestion. You are welcome to vary the amount of each ingredient, based on your preferences)

Method

  1. Heat a greased skillet on medium heat.
  2. Crack eggs into bowl, whisk lightly with fork, pour into heated skillet and scramble.
  3. Prepare beans – if you are using normal baked beans, heat them according to given instructions. However, I strongly recommend trying these easy homemade baked beans.
  4. Heat tortilla either on a skillet or in the microwave (best to follow any directions provided on the packaging).
  5. Place a spoonful of eggs, beans, a few slices of avocado, and sprinkle the diced tomatoes, spinach leaves and grated cheese down the middle of the tortilla.
  6. Fold the edges of your tortilla inward to make a burrito.

Image via yummly.com

September 27, 2014

Sweet Potato and Tofu Burger Recipe

Love a burger that satisfies your junk food craving but is actually good for you? We all do! Here’s the recipe that will make you feel like a burger queen.

Ingredients

1 sweet potato

1/3 block of extra firm tofu (from a 14 oz package)

1 tablespoon tahini

2 teaspoons maple syrup

1 teaspoon minced rosemary

1 teaspoon paprika

1 clove garlic, minced

a few pinches of salt

A few grinds of pepper

About 1/2 bread crumbs or panko

Slider or regular hamburger buns

Hamburger fillings: avocado, onion, arugula – whatever you like!

Method

  1. Preheat oven to 425 degrees F.
  2. Peel and bake sweet potato, then mash in a large bowl.
  3. Crumble firm tofu with your hands, into bowl of mashed sweet potato and combine with a fork.
  4. Mix in tahini, maple syrup, garlic, rosemary, paprika, salt & pepper.
  5. Using hands, mould mixture into patties.
  6. Put breadcrumbs or Panko on a plate and coat the outside of each patty with crumbs.
  7. Bake patties for 15-20 minutes or until edges are brown and crisp. You could also pan-fry the patties, however, you run the risk of them falling apart.
  8. Serve with fillings.

Image via Yummly

August 10, 2014

Detox Salad With Wasabi Dressing

This detox salad recipe from the Kamalaya Wellness Sanctuary in Koh Samui is a delicious blend of fresh greens, seeds and fruits to nourish and cleanse the body. The spicy wasabi dressing is also fabulous on steamed vegetables.

Serves: 2

Ingredients

40g baby cos (romaine lettuce)

40g green oak leaves

40g red oak leaves

20g rocket leaves

80g apple, cubed

80g avocado, cubed

80g beetroot, cooked, peeled and cubed

20g pumpkin seeds

20g sunflower seeds

4g ground flax seed

10g goji berry (also called wolfberry)

Wasabi dressing

100ml coconut water

50ml apple cider vinegar

50ml extra virgin olive oil

5g wasabi powder

20ml lime juice

60g fresh coconut meat

Method

1. Prepare the dressing by placing all ingredients, except olive oil, into a blender. Blend on medium setting for about 30 seconds. Switch to the lowest setting, and very slowly pour the olive oil into the blender. It is important that the oil is added slowly, otherwise the dressing will separate.

2. Next, prepare the salad. Tear the baby cos, green oak and red oak leaves into bite sized pieces. Leave the rocket leaves whole. Place all the salad leaves in a large salad bowl and lightly toss.

3. Sprinkle the salad leaf mix with the apple, avocado, beetroot, seeds and goji berries. Lightly ‘lift’ the salad with your fingers to distribute the ingredients.

4. Drizzle with salad dressing just before serving.

Note: This recipe makes about 1.5 cups of wasabi dressing, which is more than you’ll need for the salad. You can use it on other salads or try it over lightly steamed vegetables. Store refrigerated for 4-5 days.

Visit Kamalaya for more information on their wellness and detox programs.

January 18, 2012