Dinner Recipes

Chickpea, Carrot and Zucchini Patties

Dietary Restriction Friendly:

 

Gluten Free with gluten free flour

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

Method

Grate carrot and zucchini
Dice up garlic clove.
Drain and rince chickpeas and put in food processor with carrot, zucchini, garlic, cumin, coriander, herbamare, egg and flour. Process for 5-10 seconds, until mixture is coarse.
Heat oil in a frying pan (medium heat) and with your hands make up 8 balls and roll in the sesame seeds.
Fry in batches for 3-4 minutes on each side until golden brown.

Chickpeas are a great source of protein, fibre, iron, vitamin B6 and magnesium. Carrots are high in vitamin A and Zucchini is a great source of vitamin C. These patties are a great addition to the lunch box and go well with a leafy green salad.

Ingredients

1 can of chickpeas
1 carrot
1 small zucchini
1 garlic clove
1 tsp cumin
1 tsp coriander
1 tsp of herbamare

(or general seasoning)
1 egg
1/3 cup of spelt flour
1 tsp of oil
1/3 cup of sesame seeds

Makes 8 patties

Prawn and Vegetable Noodles

Method

Soak noodles in hot water for 15 minutes.
Whilst the noodles are soaking prepare the vegetables by putting the zucchinis and carrots through a vegetable spiraliser to create vegetable spaghetti (or cut the vegetables thinly) and dicing the red capsicum thinly. Place vegetables aside in a bowl.
Slice the onion into thin strips then place in a wok or large frying pan on medium heat and add sesame seed oil, onion and fresh ginger. Stir fry for 2 minutes.
Add the prawns and sir fry for a further 2 minutes.
Add in the vegetables, noodles, tamari sauce and lemon juice. Stir fry for and additional 5 minutes then serve

This yummy dish contains vegetables, prawns and rice noodles tossed through ginger, tamarin sauce and sesame seed oil. 

Ingredients

2 Zucchini’s
2 Carrots
1/2 Red capsicum
½ Red onion
1 tbsp of fresh diced ginger
250g Prawns
400g Rice noodles
1 tbsp Sesame seed oil
2 tbsp Tamari sauce
1 tsp lemon juice

Makes 2 serves

Dietary Restriction Friendly:
 
Gluten Free 
Lactose Free 
Diabetes Friendly

 
 

Roast Vegetables with Cous Cous

Dietary Restriction Friendly:

 

Gluten Free with gluten free cos cous

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

Method

Pre heat oven to 200 degrees. In a medium sized baking dish add all vegetables (exc. spinach), drizzle with 2 tsp olive oil and sprinkle herbamare seasoning. Place in oven for 30-40 minutes, until vegetables look roasted.

In a mixing bowl place ½ cup of cous cous then add ½ cup boiling water and 2 tbs olive oil. Cover and let stand for 2-3 minutes. Using a fork scrape the cous cous until light and fluffy.

Mix the roast vegetables, fresh spinach and cous cous together then top of cashews. Add rock salt and lemon juice.

This healthy dinner recipe is packed full vegetables and contains cashews which are rich in protein, magnesium, some B vitamins. A delicious dinner to be had with Haloumi cheese, chicken or lamb. Also makes a great side dish for dinner. 

Ingredients

1 cup diced zucchini
1 cup diced broccoli
1 cup diced cherry tomatoes
1 cup diced red capsicum
½ cup diced green capsicum
½ cup diced baby corn
1 cup of diced spinach
½ cup cous cous
Olive oil
¼ cup cashews
1 tsp herbamare seasoning
½ tsp rock salt
½ lemon

 

Makes 2 serves

 

Salmon with Colourful Mix Leaf Salad

Salmon is a great source of Omega 3 and aids in cleaning the circulatory system of cholesterol and fat deposits, lowers lipid levels and is great for heart health. This dish serves two people or can be doubled to serve 4.

Ingredients

2 Salmon Steaks

1 teaspoon Cajan seasoning

1 teaspoon Garlic salt seasoning

2 - 3 tablespoons Breadcrumbs (optional)

2 tablespoons of olive oil

Side saladRefer to "Colourful Mix Leaf

Salad" in Lunch recipes section.

 

Makes 2 serves

Method

In a bowl place salmon steaks and add cajan and garlic salt seasoning then mix until each salmon steak is covered. Then add a tablespoon of olive oil and the breadcrumbs then mix until adequately covered.

In a medium frying pan on low/medium heat add a tablespoon of olive oil then add salmon steaks. Cook covered for 3 to 3.5 minutes either side then take off the heat and leave to sit for 5 minutes.

 

(NOTE: the size of the salmon will determine the length of cooking, check to ensure salmon is at least 1/2 cooked before taking off the heat to sit for 5 minutes). 

Salmon with salad.png

Dietary Restriction Friendly:
 
Gluten Free without breadcrumbs
Lactose Free
Diabetes Friendly

 

Potato, Zucchini and Bean Stew

Dietary Restriction Friendly:

 

Gluten Free with gluten free tomato paste

Lactose Free

Diabetes Friendly

Vegetarian Friendly 

Vegan Friendly

Method

Fry onion and garlic with the olive oil for 2 minutes then stir through the chilli flakes, turmeric and cumin.
Then add the rest of the ingredients: tomato paste, tinned tomatoes, stock, potatoes, zucchini and beans.
Bring the boil then bring down the heat to a simmer and leave to cook for 45 minutes.

This dish contains cumin which aids in digestion, relieving stress, improving concentration and boosts the immune system. It also has turmeric which is well known for its anti inflammatory properties, improves brain function and increases the body’s antioxidant capacity. Plus (yes there is more) it contains kidney & cannelloni beans which are a great source of fibre and protein.

Ingredients

1 tablespoon of olive oil
2 onions (diced)
5 cloves of garlic (diced)
1 teaspoon of chilli flakes
4 teaspoons of turmeric
5 teaspoons of cumin
1/4 cup of tomato paste
1 tin of tomatoes
2 cups of vegetable stock
2 medium sized potatoes (cubed)
1 large zucchini (shredded)
1 can of red kidney beans
1 can of cannellini beans

Makes 6 serves

 

Lemon Pepper Chicken with Roast Pumpkin Salad

Ingredients

2 Chicken breast cut into slices

2 teaspoons lemon pepper seasoning

2 - 3 tablespoons Breadcrumbs (optional)

2 tablespoons of olive oil

Side saladRefer to "Roast Pumpkin, 

Spinach & Feta Salad" recipe in lunch

recipes section.

 

Makes 2 serves

Method

In a bowl place sliced chicken pieces, add lemon pepper seasoning then mix until the chicken is full covered. Then add a tablespoon of olive oil and the breadcrumbs then mix until adequately covered.

In a medium frying pan on low/medium heat add a tablespoon of olive oil then the chicken pieces. Cook for 2.5 to 3 minutes either side then take off the heat and leave to sit for a few minutes.

Chicken with salad.png

Dietary Restriction Friendly:
 
Gluten Free without breadcrumbs
Lactose Free
Diabetes Friendly

 

Lentil Soup

Method

Set the heat to medium and in a soup pot add olive oil and fry onion, garlic, coriander, cumin and turmeric.

Add in all vegetables, red lentils, stock, cumin and turmeric.

Bring to the boil then simmer for 20 minutes or so (till the lentils have expanded)

This healthy lentil soup contains red lentils which are high in protein, iron, anti oxidants, fibre and helps with lowering blood sugar levels. It also contains cumin which aids in digestion, relieving stress, improving concentration and boosts the immune system. It also has turmeric which is well known for its anti inflammatory properties, improves brain function and increases the body’s antioxidant capacity. 

Ingredients

1 Cup of finely diced carrot
1 Cup of finely diced celery
1 Cup of finely diced mushrooms
1 Cup of finely diced capsicum
1 Cup of finely diced zucchini
1 Tbsp cold pressed olive oil
1/2 Red onion
2 Cloves of garlic
Handful of coriander
250g of red lentils
1.5 Litres of vegetable stock

1 Tsp Sea Salt
1 Tsp of Cumin
1 Tsp of Turmeric

Makes 6 serves

Dietary Restriction Friendly:

 

Gluten Free

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

Wholemeal Mexican Wraps

Dietary Restriction Friendly:

 

Gluten Free with gluten free wraps & own taco seasoning mix

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly without cheese

Method

Method 1 (Taco Filling)
Fry onion and garlic in oil for 2 minutes on medium-high heat
Add diced tomatoes, grated carrot, red kidney beans and the taco seasoning mix, water and simmer for 10 minutes, or until cooked.

Method 2
Place 6 wraps on an even surface and add 2-3 heaped tablespoons of taco filling to each as well as salad items: spinach, tomato, cheese and avocado.
Then simply wrap them up and serve!

This dish contains kidney beans which are a great source of fibre and protein. These beans aids in reducing the risk of heart disease and other cardiovascular conditions. The beans can be substituted for chicken, fish or beef. 

Ingredients

1 sachet of taco seasoning mix

(or make your own click here)
1/2 onion (diced)
2 cloves of diced garlic
1 tablespoon of oil
1 tin of diced tomatoes
1 cup of grated carrot
1 tin of red kidney bean
1/4 cup of water
6 (medium sized) wholemeal wraps
3 cups of diced spinach
2 diced tomato’s
1 cup of grated cheese
1 Avocado

Makes 6 serves

 
 
 

Moroccan Lamb Cutlets with Shredded Salad

Ingredients

4 Lamb Cutlets

1 teaspoon Moroccan seasoning

1 teaspoon Garlic salt seasoning

2 - 3 tablespoons Breadcrumbs (optional)

2 tablespoons of olive oil

Side saladRefer to Shredded Salad

Recipe in Lunch recipes section.

 

Makes 2 serves

Method

In a bowl place cutlets and add moroccan and garlic salt seasoning then mix until each cutlet is covered. Then add a tablespoon of olive oil and the breadcrumbs then mix until adequately covered.

In a medium frying pan on low/medium heat add a tablespoon of olive oil then add cutlets. Cook covered for 3.5 minutes either side then take off the heat and leave to sit for a few minutes minutes.

Chops with salad.png

Dietary Restriction Friendly:
 
Gluten Free without breadcrumbs
Lactose Free
Diabetes Friendly

Asian Vegetable Noodle Soup

Method

Place rice noodles in a bowl of hot water and allow to soak for 10-15min, once soft drain and put to one side.
Add sesame oil, onion and green chili in a soup pot and fry on high heat for 2-5 minutes then add water, vegetable broth cubes, rice vinegar and splash of soy sauce.
Bring to the boil then turn the heat to medium and add rice noodles, tofu/chicken and vegetables.
Simmer for 10-15 minutes, until vegetables are half cooked.
Serve with fresh coriander on top.

 

This delicious healthy dish really is a tasty treat! It contains a variety of vegetables plus coriander which has numerous health benefits such as: reduces blood pressure, clears up the skins and keeps your bones healthy. It also has large amounts of Vitamin K, A, C and folic acid plus protein, maganese, potassium, calcium. 

Ingredients

2 Tsp rice vinegar
2x Cubes vegetable broth (not stock)
Splash of soy sauce
1x Litre of water
1 Packet of rice noodles
1 Tbsp Sesame oil
1 Diced green chilli
½ Diced onion
½ Diced bunch of Bok choy
1/3 Diced green capsicum
1/3 Diced red capsicum
4-5x Diced baby corn
1/3 Diced zucchini or broccoli
1 Cup coriander (garnish)
Optional: Tofu or Chicken

Makes 4 serves

Dietary Restriction Friendly:

 

Gluten Free

Lactose Free without feta

Diabetes Friendly with natural yoghurt

Vegetarian Friendly

Vegan Friendly without fetat

 

Spinach, Capsicum and Mushroom Pizza

Dietary Restriction Friendly:

 

Gluten Free with gluten free pitta bread

Lactose Free with lactose free cheese

Diabetes Friendly

Vegetarian Friendly

Method

Pre heat oven to 180 degrees
Spoon tomato paste onto the pitta bread then top with tomato slices, mushrooms, zucchini & spinach. Add cheese and salt and pepper.
Cook for 20 minutes then cut into quarters and serve.

Sometimes you just want to eat pizza! Rather than go out and buy a greasy pizza here is a quick, cheap and tasty healthy vegetarian pizza you can make at home and goes great with a side of salad.

Ingredients

1 Sliced tomato
1-2 diced mushrooms
¼ diced zucchini
¼ diced spinach
1 tablespoon of tomato paste
1 whole meal pitta bread
Handful of cheddar cheese
Salt & pepper to taste

Makes 1 serve

 

Stir Fry Vegetable with Brown Rice

Method

Place brown rice and water into a pot and set the heat to medium-high.

Bring to the boil and simmer for 20 minutes then drain rice once soft.

Using a separate frying pan set the heat to medium and add olive oil, vegetables, vegetable stock and turmeric. Fry for 3-5 minutes then stir through brown rice.

Have as a vegetable dish on its own or add fish/tofu/chicken to the mix.

 

This dish contains brown rice which is higher in nutrients than white rice as it is unrefined. It can reduce cholesterol levels and has significant cardiovascular benefits. It contains protein, fibre, selenium, manganese and some B vitamins, zinc and iron. Adding rice with vegetables gives you that extra nutrient boost! Have on its own, as a side dish or add chicken, tofu or beef. 

Ingredients

1 Cup of okra
1 Cup of cherry tomatoes
1 Cup of broccoli
1 Cup of zucchini
1 Cup of asparagus
1 Tbsp of cold pressed olive oil
2 Tsp vegetable stock
1 Tsp turmeric
1 Cup of brown rice
1.5 Cups of water

Makes 4 serves

Dietary Restriction Friendly:

 

Gluten Free

Lactose Free

Diabetes Friendly

Vegetarian Friendly

Vegan Friendly

 

Vegetarian Quiche

Quiche.png

This vegetarian quiche makes 6 serves and goes well with a salad for lunch or dinner. You can also freeze each piece so you have meals that you can just defrost and reheat on those busy nights.

Ingredients

1 medium sized potato (cubed 2cm x 2cm)

1 cup of cubed butternut pumpkin (with skin)

1 cup of cubed baby zucchini

1 cup of squared red capsicum

1 cup of diced baby spinach

1 cup of crumbled feta

1/2 cup of grated cheddar cheese

5 eggs

1 teaspoon of vegetable stock

25.5cm quiche pan

1.5 sheets of puff pastry

Olive oil spray and melted butter

Method

  1. Preheat oven to 180 degrees

  2. Place the potato and pumpkin in a pot with water and boil for 10min or until soft, then drain

  3. In a separate bowl beat the eggs then add the teaspoon of vegetable stock and mix together

  4. Place all ingredients into a large mixing bowl (zucchini, capsicum, spinach, feta, cheddar cheese and egg with stock mixture) and stir with a wooden spoon

  5. Place the puff pastry sheets on the bench and brush with melted butter

  6. Spray the quiche pan with olive oil spray

  7. Put the first sheet inside the quiche pan and press against the wall (see picture 1)

  8. Cut the 2nd sheet in half then cut the half piece into 3 long sheets and line the wall of the tin whilst removing any excess pastry (see picture 2)

  9. Pour the mix into the prepared tin (see picture 3) then place in the oven for 30 minutes

  10. Remove from the oven and allow to cool for 10-15min then remove from the tin (see picture 4)

Dietary Restriction Friendly:
 
Diabetes Friendly
Vegetarian Friendly

 

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