Recipes for meat-free meals all Monday!
Do you eat a lot of meat? Feel like you have to cook with meat every meal? Well our Nutritionist Amanda Harasym has pulled together 3 recipes for the day so you can get on board for a meat-free Monday-or any day!
In fact Amanda recommended in her post about gut and heart health that we should aim to have 2-3 meat-free days in order to decrease the choline in our diet. So make a day to give meat a miss and enjoy our recipes below!
Healthy blueberry muffins
- 1 ¾ cups plus 1 teaspoon buckwheat flour or regular whole wheat flour
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- ½ teaspoon fine sea salt
- ¼ teaspoon ground cinnamon
- ⅓ cup melted coconut oil or grass-fed butter
- ½ cup maple syrup
- 2 eggs, preferably at room temperature
- 1 cup plain goat yogurt (option to use coconut yogurt if vegan)
- 2 teaspoons vanilla extract
- 1 cup (6 ounces) blueberries, fresh or frozen (option to use a different berry, e.g. raspberries)
- Preheat the oven to 350 degrees F. If necessary, grease all 12 cups on your muffin tin with butter, coconut oil.
- In a large mixing bowl, combine 1 ¾ cups of the flour with the baking powder, baking soda, salt and cinnamon. Mix them together with a whisk.
- In a medium mixing bowl, combine the oil and maple syrup and beat together with a whisk. Add the eggs and beat well, then add the yogurt and vanilla. Mix well. (If the coconut oil solidifies in contact with cold ingredients, gently warm the mixture in the microwave in 30 second bursts.)
- Pour the wet ingredients into the dry and mix with a big spoon, just until combined (a few lumps are ok). In a small bowl, toss the blueberries with the remaining 1 teaspoon flour (this helps prevent the blueberries from sinking to the bottom). Gently fold the blueberries into the batter. The mixture will be thick, but don’t worry.
- Divide the batter evenly between the 12 muffin cups (I used an ice cream scoop with a wire level, which worked perfectly). Bake the muffins for 22 to 24 minutes, or until the muffins are golden on top and a toothpick inserted into a muffin comes out clean.
- Place the muffin tin on a cooling rack to cool. You might need to run a butter knife along the outer edge of the muffins to loosen them from the pan. If you have leftover muffins, store them, covered, at room temperature for 2 days, or in the refrigerator for up to 5 days. Freeze leftover muffins for up to 3 months.
Adapted from Cookie and Kate.
Garlic pepper biodynamic tofu stir-fry
A great recipe where you can make enough for 2-3 work lunches during the week! Ok to eat warm or cold, this tasty meat-free meal is the perfect balance of all things healthy.
* 350g firm tofu (diodynamic preferably)
* 2 tablespoons sesame oil
* 1 brown onion, cut into thin wedges
* 3 garlic cloves, finely chopped
* 1 long red chilli, sliced
* 2 teaspoons cracked black pepper
* 1 bunch broccolini, trimmed halved
* 400g mixed mushrooms (see note)
* ¼ cup coconut amines or gluten-free tamari
* 1/3 cup organic chicken liquid stock
* Steamed jasmine rice, to serve (option to use brown rice)
* Sliced red chilli, to serve
1. Cut tofu into 2cm pieces. Place on a large plate lined with paper towel. Cover with paper towel. Press down gently to absorb any excess liquid. Stand for 10 minutes.
2. Heat wok over high heat. Add 2 teaspoons oil. Swirl to coat. Stir-fry half the tofu for 1 to 2 minutes or until golden. Transfer to a plate lined with paper towel. Repeat with oil and remaining tofu.
3. Add remaining oil to wok over high heat. Swirl to coat. Add onion. Stir-fry for 2 minutes or until softened. Add garlic, chilli and pepper. Stir-fry for 1 minute or until garlic is fragrant. Add broccolini. Stir-fry for 2 minutes or until just tender. Add mushrooms. Stir-fry for 2 minutes or until just tender.
Adapted from taste.com.au
Lentil Sheppard’s Pie
* 150g green lentils
* 750g potatoes (option to use sweet potatoes or a combination of both)
* 2 tbsp ghee
* 2 small onions, peeled and chopped
* 1 large garlic clove, peeled and chopped
* 75g mushrooms, wiped and chopped
* 1 medium carrot, peeled and diced
* 600g can chopped tomatoes
* 1 1/2 tbsp tomato puree
* 1 1/2 tbsp gluten-free tamari
* 1 handful parsley, chopped
* 2 tbsp grass-fed butter
* 2 tbsp goat milk
1. Put the lentils in a pan, cover with water and simmer for 45 minutes or until soft. Drain and put to one side. Meanwhile, peel and chop the potatoes, put them in a pan, cover with water, bring to the boil and cook until tender.
2. Preheat oven to 190C.
3. Heat the ghee in a pan over a low heat and cook the onion and garlic until translucent. Add the mushrooms and carrots, and cook for a further two minutes. Add the tomatoes, tomato puree, tamari sauce, cooked lentils and parsley and cook for a few more minutes. Remove from the heat. Drain and mash the potatoes well.
4. Mix in butter and milk and stir until smooth. Pour the lentil mixture into a 20-centimetre square ovenproof dish. Layer the mashed potatoes over the top of the lentil mixture.
5. Bake for 30 minutes or until the potato starts to turn golden brown.
6. Enjoy! Great recipe to take for leftovers to work for lunch the following day.
Adapted from goodfood.com.au.
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