Vegetarian Archives | Zone Fresh

May 30
Pumpkin Pancakes

Trust us when we say our new Pumpkin Pancakes are mouthwateringly good! They’re so delicious that we think they’ll appear frequently on your breakfast menu!

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Time: 25 minutes

Serves : 2-3

Ingredients :
- 1 cup plain white flour (or you could use wholemeal)
- 1 tbsp baking powder
- ½ tsp cinnamon
- ¼ tsp nutmeg
- ¼ tsp salt
- 1 cup milk of choice
- ⅓ cup pumpkin purée (see notes on how to prepare this)
- 1 egg
- 2 tbsp maple syrup + additional to serve
- ½ tsp vanilla extract
- 2 tbsp coconut oil, melted
- Cream or yoghurt, to serve
- Pumpkin seeds, to serve
Method :
1. In a medium mixing bowl, combine the flour, baking powder, cinnamon, nutmeg and salt.
2. In another bowl, combine the milk, pumpkin purée, egg, maple syrup, vanilla extract and melted coconut oil. Then pour the wet ingredients into the dry ingredients, stirring until all big lumps are gone.
3. Heat a non-stick pan over a medium-low heat with a light spray of cooking oil. Once the pan is hot, scoop 1/3 cup of the pancake batter into the pan. Cook the pancake for 2-3 mins, or until small bubbles start to form on the surface. Once ready, flip the pancake and cook on the opposite side for 2 mins, or until the pancake is a light golden brown.
4. Repeat step 3 with the remaining pancake batter, adding more spray oil to the pan, if needed. Note: You may need to turn the heat down on the stove slightly as you move further into the cooking process to avoid burning any pancakes.
5. To serve, stack the pancakes on two (or three) plates and top with a dollop of cream or yoghurt. Drizzle over some maple syrup and sprinkle over some pumpkin seeds.
Note: To make pumpkin puree, simply peel and dice a butternut or kent pumpkin. Place diced pumpkin into a large pot, cover with water and bring to a boil. Continue to cook on a low boil, until the pumpkin is tender. Drain, then place the steamed pumpkin in a blender, and blend until smooth. If it’s struggling to blend, add a dash of water.
May 30
Garlicky Cauliflower Steaks

Garlicky Cauliflower Steaks… oh yes, they’re scrumptious beauties! This is the simple side dish you’ve been looking for and it definitely won’t disappoint.

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Time: 40 minutes

Serves : 4

Ingredients :
- 3 tbsp olive oil
- 4 cloves garlic, minced
- 1 tsp dried oregano
- ½ tsp each of dried thyme, rosemary, and parsley
- 2 heads cauliflower, cut into 1/2-inch slices
- Salt & pepper, to taste
- ¼ cup Parmesan, grated
Method :
1. Preheat oven to 200C, and line a large baking tray with baking paper.
2. In a small bowl, combine the olive oil, garlic, and dried herbs.
3. Place the cauliflower slices in a single layer onto the lined tray, then brush each slice with the olive oil mixture on both sides. Season with salt and pepper, to taste.
4. Place tray in the oven and bake until the cauliflower steaks are golden brown, around 20-25 mins, flipping them at the halfway mark.
5. Serve immediately while the cauliflower steaks are still warm, sprinkled with grated Parmesan. Enjoy!
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May 25
Vegan Greens Tray Bake

Dinner in a flash ⚡️ Our vegan greens tray bake is packed-full of green goodness, and packs a punch with fresh chilli and zesty lime. Serve alongside rice or noodles for an easy dinner, ready in 20ish!

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Time: 40 minutes

Serves : 4

Ingredients :
- 1 bunch broccolini
- 2 large zucchinis, cut into rounds
- 2 red chillies, finely sliced
- 2 garlic cloves, minced
- 8cm piece fresh ginger, grated
- 1 tsp ground turmeric
- Salt & pepper, to taste
- 400ml coconut milk
- ¾ cup cashews
- Juice of 1 lime
- 3 spring onions, finely sliced
Method :
1. Pre-heat the oven to 190C.
2. Place the broccolini in a large bowl and cover with boiling water. Allow to sit for 2 mins, then drain well.
3. Place the broccolini into a large roasting pan along with the sliced zucchini, half the chopped chillies, ginger, turmeric, garlic, salt and pepper, and coconut milk. Mix well.
4. Bake in the oven for around 25 mins.
5. Remove from the oven, scatter over the cashews, then return pan to the oven for another 5 mins, or until the cashew nuts are lightly toasted and the vegetables are cooked through.
6. Taste and season with lime juice and additional salt and pepper if required.
7. To serve, top with the chopped spring onions and the remaining chillies. Serve alongside freshly cooked rice or noodles if desired.
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May 15
Mushroom & Leek Tart

Baking doesn’t get much better than this! Mushroom and Leek are front and centre on our new tart and believe us when we say that this one won’t last long once it’s out of the oven.

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Time: 1 hour

Serves : 4-6

Ingredients :
- 1 sheet puff pastry
- 3 tbsp unsalted butter
- 2 garlic cloves, minced
- 2 sprigs fresh thyme, leaves picked
- 2 leeks, halved lengthwise and sliced into thin half-moons
- 400g button mushrooms, sliced into 1-inch pieces
- Salt & pepper, to taste
- 90g cheese of your choice, grated
Method :
1. Preheat oven to 210°C, and line a tray with baking paper.
2. Place the puff pastry sheet onto the lined tray. Using a knife, very lightly score the pastry, leaving a 1cm border around the outer edge.
3. Melt the butter in a large pan over a medium heat. When bubbling, cook the garlic and thyme for 1 min before adding the leeks. Cook until the leeks begin to soften.
4. Add the mushrooms to the pan and cook until they’re soft. Once done, carefully drain the mushroom mixture in a strainer.
5. Spoon the mushroom mixture onto the pastry, within the border. Season with salt and pepper.
6. Bake the tart in the oven for 15 mins. Next, remove the tart from the oven and sprinkle over the cheese of your choice. Place tart back in the oven for around 5 mins, or until the cheese has melted and the pastry is golden brown.
7. Once finished, remove the tart from the oven and allow to cool for 5 mins before slicing. Enjoy while it is still warm!
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May 15
Cauliflower Fried Rice

Cauliflower is the star of the show in our NEW Cauliflower Fried Rice! Packed full of delicious veg like carrot and capsicum, this 15 minute dish is an easy dinner option for when you’re tight on time!

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Time: 15 Minutes

Serves : 4

Ingredients :
- 1 medium-sized head of cauliflower
- 2 tbs sesame oil
- 1 large carrot, diced
- 2 garlic cloves, minced
- 1 cup peas
- 2 eggs, beaten
- 3 tbs soy sauce
- 6 spring onions, finely sliced
Method :
1. Shred cauliflower using a grater or by pulsing some roughly cut pieces in a food processor. Note: the shredded cauliflower should resemble reasonably small grains of rice.
2. Heat 1 tbs sesame oil in a large pan over a low-medium heat. Add the chopped carrot and garlic and cook until fragrant, 3-5 mins.
3. Then add the cauliflower, peas, and remaining 1 tbs sesame oil to the pan. Cook, stirring constantly, to cook the cauliflower until it is a soft texture (but not mushy).
4. Make a well in the middle of the fried rice, turn the stove heat to its lowest setting, then add the beaten eggs. Stir gently and frequently, until the eggs are cooked.
5. Stir in the soy sauce and spring onions, then you’re ready to serve!
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May 15
Brussels Sprouts & Blue Cheese Pizza

Consider hump day sorted with this easy Brussels Sprouts & Blue Cheese Pizza ? Sprouts and Blue Cheese truly is a winning combo. We may be biased but you have to try this!

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Time: 30 Minutes

Serves : 2

Ingredients :
- 1 pizza base
- 2 tbsp olive oil
- 2 garlic cloves, minced
- 140g brussels sprouts, shredded
- 3 tbsp mascarpone
- 75g soft blue cheese
Method :
1. Heat oven to 220C fan forced and line a baking tray/s with baking paper.
2. Place the pizza bases onto the lined tray/s.
3. Mix the oil and garlic with salt and pepper, then toss through the sprouts until well coated.
4. Spread 2 tbsp of mascarpone over the pizza base, leaving a 1cm border, then scatter over the sprouts. Dot with the blue cheese and the remaining mascarpone, then season with black pepper.
5. Bake in the oven for 10-12 mins or until the edges are golden and crisp.
6. Remove from the oven, slice and enjoy while warm!
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February 27
Pink Salad

This salad is definitely no regular salad. Full of sweet flavours and crunchy textures this will be a hit with the whole family.

We recommend you serve this chilled, as it is a refreshing style salad perfect to serve when the weather is heating up a little. Enjoy as a quick and easy weeknight meal alongside your protein of choice or dish it up the next time you are entertaining. We guarantee it will be a crowd favourite, full of classic Aussie flavours. To take it to the next level, just before serving toss through some crunchy toasted macadamia nuts… YUM!

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Time : 15 minutes

Serves : 4

Ingredients :
- 5 Cups Seedless watermelon, cut in to bite size cubes
- 3 Large Radishes, thinly sliced
- 2 Large Valencia orange, peeled and segmented
- 1 medium onion, peeled and thinly sliced
- ½ Cup Greek feta, crumbled
- 2 Tbsp Parsley, chopped
- 1 Tbsp Macadamia nut oil
- ½ Tbsp Lime juice, freshly squeezed
Method :
1. Combine all the salad ingredients in to a salad bowl and gently toss together.
2. Cover and refrigerate until chilled.
3. Serve cold with your preferred choice of protein. Pairs well with both chicken and lamb.
Serving suggestion: Serve on top of a handful of spinach, sprinkle with toasted macademia alongside lime marinated grilled chicken or barbequed lamb cutlets.

This recipe by A Better Choice !

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February 15
Loaded Veggie Ravioli

Made to quell those weeknight hunger pangs that only moreish food will satisfy, you’re going to reach for seconds after trying our Loaded Veggie Ravioli. ?

Packed with colour, crunch and bursts of flavour, this deceptively healthy dish is sure to be a hit with the entire family.

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Ingredients :
- 1 sweet potato
- Corn on the cob
- 1 capsicum
- Half a red onion
- Handful of rocket
- Fresh Pesto
- Veggie Ravioli
- Feta, to garnish
Method :
1. Pre-heat your oven to 180°C. Wash and chop the sweet potato into dice size pieces and remove the outer layer from the corn cob. Place the sweet potato and corn on a lined baking tray. Roast in the oven for 45 minutes or until fork tender.
2. Set a pot of salted water to boil. Once boiling add the ravioli and reduce the heat. Let cook for 5 minutes uncovered.
3. In the meantime, roughly chop the capsicum and red onion and add to a fry pan on low heat. Add the pesto and let simmer. Once the sweet potato and corn is ready remove from the oven. Cut the corn off the cob and add into the sauce along with the sweet potato and rocket.
4. Drain the ravioli and add to the sauce. Top with feta, serve hot or cold!
This recipe by A Better Choice !

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February 6
Plum and Peach Bruschetta

Plums and Peaches are in season and more delicious than ever! What better way to use them than in a yummy bruschetta?

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Ingredients :
- 2 peaches
- 6 plums
- Bunch of mint leaves
- Baguette
- 50g Chia seeds
- Mascarpone cheese
- Raw sugar
Method :
1. Start by cutting the plums and the peaches into quarters and set aside
2. Mix mascarpone cheese with raw sugar and vanilla in a bowl and set aside
3. Cut the baguette into medium sized slices diagonally
4. Place baguette into the toaster until bread is slightly charred
Assembly
1. Take the toasted pieces od bread and the mascarpone mixture. Spread the mascarpone generously to coat the slices of bread.
2. Take the plums and peaches and place on top of the mascarpone
3. Garnish with mint leaves and serve
This recipe by A Better Choice !

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February 1
Cauliflower, Zucchini & Halloumi Fritters

This quick and easy recipe is a great way to add in more veggies into your life, and the best part? They’re so easy to make and even the kids will love them!

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Ingredients :
- ½ Head Cauliflower, grated
- 2 x Zucchini, grated
- 1 x block 225g Haloumi, grated
- 1 Cup Self-raising flour
- 4 x Eggs
- Canola oil (or other preferred oil) to fry
- Salt and Pepper
Method :
1. In a large mixing bowl, combine Cauliflower, Zucchini and Halloumi and toss to combine. In a separate bowl, mix the eggs together to combine.
2. Add eggs into the vegetable mixture. Stir to combine.
3. Add flour into wet mixture and stir to combine. Mixture should resemble thick pancake batter.
4. Add 1 Tbsp of oil to a warm frypan on medium heat. Add mixture in even portions to the frypan to cook, flipping when each side is browned. Work in batches until all the batter is cooked.
5. Serve warm with a side salad of your choice.
This recipe by A Better Choice !

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January 25
French Toast Ravioli

We know you’ve eaten Ravioli, but have you tried French Toast Ravioli?!

A fun twist on a breakfast classic, this recipe is packed with fresh seasonal fruits like strawberries, blueberries and bananas for a naturally sweet and satisfying start to your morning.

A great dish for the kids – these are sure to be a hit!

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Ingredients :
- Banana
- Blueberries
- Strawberries
- Peanut butter
- Cinnamon dust
- 1/ 2 cup oat milk
- 1 egg
- Maple syrup
- Bread, rolled and cut into squares
Method :
1. Roll the bread flat with a rolling pin, remove crust and cut it into squares.
2. Spread the peanut butter and put a slice of banana on ½ of the squares. Put the remaining squares on top. Use a fork to pleat the edges.
3. Combine the milk, egg, and cinnamon in a bowl. Dip the French toast ravioli in the mixture.
4. Bring a pan to medium heat. Cook the French toast for 2-3 minutes on each side or until golden brown. Top with banana, blueberries, strawberries, and maple syrup
This recipe by A Better Choice !

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December 12
Cauliflower Wraps

Vegans and Vegetarians, ditch the falafel wraps this week and try something new for your work lunch! ????

Inspired by Greek-style Gyros, these roasted Cauliflower Wraps are packed with your favourite Mediterranean flavours, all wrapped up in a warm flatbread with dairy-free tzatziki.

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Ingredients :
- 1 head cauliflower
- 6  flatbread
- Tzatziki
- 1 punnet cherry tomatoes, sliced
- ½ cucumber, sliced
- ½ small red onion, finely sliced
- ¼ cup basil
- Pitted kalamata olives
- Feta
- 2 tbsp olive oil
- 1 tsp cumin
- 1 tsp turmeric
- 1 tsp paprika
- 1 tsp coriander
- 1/2 tsp garlic powder
- Salt
- Pepper
Method :
1. Preheat oven to 200 C.
2. Cut the cauliflower head into florets all roughly the same size.
3. In a glass bowl mix together oil, spices and chopped cauliflower. Season with salt & pepper to taste.
4. Spread the cauliflower out evenly on a tray and bake for 25-30 minutes. Toss them halfway through.
5. Heat up flatbread before serving.
6. Assemble the flatbread with vegan tzatziki, cucumber, tomato, red onion, cauliflower, basil, olives and feta.
This recipe by A Better Choice !

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December 6
Stone Fruit Salad

If you’re yet to try it, stone fruits in a salad are a game-changer!

The perfect balance of savoury, sweet and a little salty, this recipe heroes Nectarines, Cucumber, Goats Cheese and Prosciutto.

Great as a side dish, wow your guests with this easy recipe.

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Ingredients :
- Half a red onion, thinly sliced
- 4 ripe nectarines, cut into 1cm slices
- 1 cucumber, finely sliced
- 1/4 cup goat cheese crumbles
- 100g prosciutto
- Handful of walnuts
- 3 tbsp olive oil
- 2 tbsp apple cider vinegar
- 2 tsp honey
- Salt and pepper to taste
Method :
1. Combined the olive oil, apple cider vinegar, honey and salt and pepper in a small bowl.
2. On a platter arrange the thinly sliced red onion, nectarines and cucumber. Top with torn prosciutto, crumbed goats’ cheese and walnuts.
3. Serve with the vinaigrette.
This recipe by A Better Choice !

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December 6
Cheesy Mushroom Pie

Moreish and easy to make, we love our Cheesy Mushroom Pie for a buttery, flavourful dish served on its own or as an entree or side. ????

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Ingredients :
- 500 grams mushrooms, sliced
- 1 onion, finely chopped
- 2 garlic cloves
- 1 egg, whisked
- 1 tablespoon olive oil
- 2 sheets of puff pastry
- 2 teaspoon sesame seeds
- Salt and ground black pepper
- 1 cup grated cheese
Method :
1. Heat oil in a large frying pan. Add the onion and cook for 5 minutes, then add the mushrooms and garlic then cook over medium high heat for another 5 minutes, stirring occasionally.
2. Add salt and pepper and cook for another 5 minutes or until the mushrooms are cooked through and liquid has disappeared. Set aside and let filling cool.
3. Lay out puff pastry. Add mushroom mixture and grated cheese to the centre of the pastry sheet. Leave a 2cm edge around the outside. Place the other puff pastry sheet on top.
4. Trim the edges and use a fork to crimp the edges. Brush the pastry with egg wash and cut steam holes in a pretty pattern. Sprinkle with sesame seeds.
5. Place on a lined backing tray and cook in a 180 degree oven for 30 minutes or until golden.
Enjoy!

This recipe by A Better Choice !

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November 30
Grilled Eggplant Burgers

Indulge this evening with an umami take on your typical plant-based patty – try out our Vegan Grilled Eggplant Burgers! ????

Packed with crunchy fresh veg and perfect for wrapping your hands around on a summer evening.

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Ingredients :
- 1 cucumber, cut into rounds
- 1 eggplant, cut into rounds
- 2 tomatoes, sliced
- Lettuce leaves
- Tomato chutney
- Burger buns
- Olive oil
Method :
1. Grill the eggplant in some olive oil for 5 minutes on each side. Warm the burger buns, then slice in half.
2. Add the tomato chutney to the bun. Then add the lettuce, tomato, grilled eggplant, and cucumber.
Enjoy!

This recipe by A Better Choice !

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November 30
Beetroot pasta

Sometimes we need something a little moerish to get us through that mid-week slump. Cue our hearty, protein-rich Beetroot Pasta! ????

A great alternative to Pesto or Napoli sauce, this recipe uses vitamin C and Iron packed Beetroot for an earthy take on a dinner staple. This dish can also be topped with parsley and goats cheese. Try it out and you’ll be heading back for seconds with this one.

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Ingredients :
- 3 beetroots
- 1 garlic clove
- 450g firm tofu
- 500g Pasta
- Juice of 1 lemon
- Olive oil
- Chilli flakes
- 1 tbs mixed herbs
- Salt and pepper
- Feta, to garnish
- Basil, to garnish
Method :
1. Start by removing the stems and skin from the beetroots. Then cut into quarters and boil for 20 minutes or until tender.
2. Drain the beetroot and add them to a blender. Add the tofu, olive oil, salt and pepper, garlic, lemon juice, and herbs. Blend until smooth and creamy. Meanwhile cook the pasta
3. Add your sauce to a pan to warm. Stir through the cooked pasta.
4. Plate and garnish with fresh basil, chilli flakes, and feta.
This recipe by A Better Choice !

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November 28
Quinoa, Cucumber and Feta Salad

Bursting with flavour, this Quinoa, Cucumber and Feta Salad recipe will become your summer go-to! ????

Fresh cherry tomatoes, orange, cucumber, mint and feta create the perfect balance of sweet and savoury, whilst quinoa serves up plenty of wholegrain protein and fibre to keep you full.

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Ingredients :
- 3/4 cup white quinoa
- 1 1/2 cups water
- 1/4 cup, hazelnuts
- 1/4 cup, sliced almonds
- 1 cucumber, cut into long thin strips
- 1/2 cup cherry tomatoes, halved
- 1/4 cup, kalamata olives, halved
- 1 orange, cut into rounds
- 100g feta, crumbled
- fresh basil leaves
- 2 tbsp extra virgin olive oil
- 1 tbsp balsamic vinegar
Method :
1. Rinse the quinoa and drain well. Place in a saucepan with water and bring to a boil. Reduce the heat to a simmer and cover for 15 minutes or until the quinoa is tender. Let cool.
2. Mix together extra virgin olive oil and balsamic vinegar to make the dressing.
3. Add the quinoa to a large bowl with cucumber, tomato, orange, feta, olives and basil.
4. Toss gently to combine. Serve topped with feta, basil, hazelnuts and sliced almonds.
This recipe by A Better Choice !

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October 19
Sweet Potato, Spring Onion and Feta Salad

This Sweet Potato, Spring Onion & Feta Salad swaps out the mayonnaise for crumbly cheese and pine nuts, creating mouthwatering flavours that will have you reaching for more!

Preparation time : 45 minutes

Serves : 6

Ingredients :
- 1kg Sweet Potato, peeled and cut into large chunks
- 1 tbsp Olive Oil
- 140g Feta, roughly crumbled
- 50g Pine Nuts, toasted
- Salt and Pepper to taste
DRESSING:
- 4 Spring Onions, finely chipped
- ½ Bunch of Parsley, chopped
- 2 tbsp Olive Oil
- 2tbsp Honey
- 5 tbsp White Wine Vinegar
Method :
1. Preheat the oven to 200℃. Toss the sweet potato with the oil and salt and pepper. Spread on a lined baking tray and roast for 30-35 minutes or until golden and tender. Cool to room temperature.
2. In a medium bowl, whisk the dressing ingredients together. Add potatoes to a serving bowl and drizzle over the dressing. Scatter over the feta and pine nuts, and very gently toss them together.
This recipe by A Better Choice.

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September 7
Vietnamese Inspired Crispy Salad

This slaw-like Vietnamese Inspired Salad is everything we love about Vietnamese food: Fresh and bright, yet full of flavour.

The perfect lunchtime meal, highlighting some delicious fresh produce.

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Ingredients :
- 1 Cup Iceberg Lettuce
- 2 portions of rice noodles
- ½ Red Cabbage, finely chopped
- 1 Cucumber, finely chopped
- 1 Carrot, finely chopped
- Bunch of Coriander
- 1 Cup Broccoli Florettes, cooked
- 1 tbsp Sesame Oil
- 2 tbsp Sweet Chilli Sauce
- 1 tsp Garlic Powder
- 1 tsp Chili Flakes
Method :
1. Prep all fresh ingredients and add to a large bowl.
2. Cook rice noodles according to package instructions.
3. For the dressing, combine sesame oil, sweet chili sauce, garlic powder, and chili flakes in a small bowl.
4. Pour the dressing into the large bowl with fresh produce, and noodles, mix everything through and enjoy!
This recipe by A Better Choice.

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May 5
Grilled Mexican Corn

Preparation Time : 30 minutes

Serves : 6 to 8

Ingredients :
- 6 to 8 medium corns
- ½ cup sour cream
- ½ cup mayonnaise
- ½ cup chopped coriander
- 1 garlic clove, minced
- ¼ teaspoon smoked paprika
- 2 tsp grated lemon zest
- 2 tbsp lime juice
- ½ cup parmesan cheese, grated
Method :
1. In a small bowl, whisk together sour cream, mayonnaise, coriander, paprika, lime zest and juice. Set aside.
2. To grill the corn, place it directly onto grill grates. Grill the corn for 3 minutes until they look charred. Turnover and repeat.
3. Using a brush or spoon, coat each corn with the cream mixture. Sprinkle parmesan cheese on top. Serve immediately with lime wedges.
Recipe by : A Better Choice

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August 30
Braised Silverbeet with Polenta

Preparation: 30 minutes

Serves: 4

Ingredients :
- 1 tbsp olive oil
- 1 brown onion, thinly sliced
- 2 garlic cloves, minced
- 1 bunch silverbeet, stems removed and leaves roughly chopped
- 3 cups chicken stock
- ½ cup milk of your choice
- 1 cup water
- 1 cup polenta
- ¾ cup finely grated parmesan
- Salt and pepper, to taste
- 2 tbsp pine nuts, toasted
Method :
1. Heat oil in a large frypan over a medium-high heat. Add the onion and cook for 5 mins or until softened. Then add the garlic and cook for 1 min or until fragrant.
2. Next, add the silverbeet and ½ cup of chicken stock. Cook for 5 mins, or until the silverbeet has wilted.
3. Meanwhile, heat the remaining chicken stock, milk and water in a large saucepan over a medium heat. Bring contents to a simmer, then gradually add in the polenta in a slow, steady stream, stirring constantly until well combined. Cook, stirring, for 8 mins or until the polenta is smooth and thick. Once ready, remove from heat and stir in the grated parmesan. Season with salt and pepper, to taste.
4. Transfer the polenta to a serving dish, then top with the silverbeet mixture. Sprinkle over the pine nuts and grate over some extra parmesan. Enjoy!
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July 9
Cauliflower Mac & Cheese

Preparation: 35 minutes

Serves: 4

Ingredients :
- 1 tbs plain flour
- ½ head of cauliflower, cut into small florets
- 1 tbs parsley, finely chopped
- 1 zucchini, grated
- 1 tbs olive oil
- 3 garlic cloves, minced
- 200g penne pasta
- ¼ cup parmesan, grated
- 1 tsp paprika
- Salt & pepper, to taste
- 2 cups low-fat milk
- ½ cup low-fat grated cheese
- 1/3 cup peas
- 1/3 cup breadcrumbs
Method :
1. Preheat oven to 170°C.
2. Bring a large saucepan of salted water to the boil, then cook pasta until al dente. Add the peas in the last 2 mins of cook time. Once done, drain and set aside.
3. Heat 1 tbs olive oil in a large saucepan over a medium heat. Add flour and cook for 1 minute to create a paste, then gradually pour in the milk, mixing with a whisk to remove all lumps. Cook the sauce for 3 mins or until the sauce has thickened.
4. Once the sauce is thick, add the grated cheese, garlic, paprika, salt and pepper. Stir to combine.
5. Add the cooked pasta, peas and grated zucchini. Stir to combine and transfer to a large baking dish.
6. Evenly top with the cauliflower florets, breadcrumbs, parmesan, and parsley. Bake in the oven for 15-20 mins or until the cauliflower is golden and crunchy.
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June 21
Eggplant Lasagne

Preparation: 1 hour 30 minutes

Serves: 6

Ingredients :
- 2 large eggplants, sliced lengthwise (approx. ¾ inch thick)
- 3 ½ tbsp olive oil
- Salt & pepper, to taste
- 450g button mushrooms, sliced
- 3 cloves garlic, minced
- ½ tsp dried oregano
- 650g passata
- 425g ricotta cheese
- 450g spinach, wilted
- ½ cup parmesan, grated
- 1 large egg
- 1 cup grated mozzarella
- 2 tbsp fresh parsley, chopped
Method :
1. Preheat oven to 200C. Line two trays with baking paper. Coat a 9×13-inch baking dish with non-stick cooking spray and set aside.
2. Arrange the sliced eggplant in a single layer on the two trays. Brush 2 ½ tbsp of the olive oil over both sides of all the eggplant slices. Sprinkle with salt and pepper, then place in the oven.
3. Roast the eggplant until the slices are soft and golden, for around 25 mins, flipping the slices over, and swapping the position of the pans halfway through. Remove the trays from the oven, then reduce the oven temperature to 180C.
4. Meanwhile, in a large pan, heat the remaining ½ tbsp of olive oil over a medium heat. Add the sliced mushrooms, and sauté until the mushrooms are soft, around 7 mins.
5. Then add the minced garlic, ½ tsp salt, and oregano. Cook for a further 2 mins, then remove the pan from the heat. Add the passata to the pan and stir to combine.
6. In a large bowl, add the ricotta, ¼ cup grated parmesan, egg, and season with salt and pepper. Stir, until the mixture is well combined.
7. Stir in the spinach, using a fork to distribute it as evenly as possible.
8. Spoon half of the mushroom tomato sauce on the bottom of the prepared baking dish and spread it in an even layer.
9. Lay four eggplant slices on top, followed by all the ricotta mixture. Place another four slices of eggplant on top, and then add the remaining mushroom tomato sauce on top.
10. Sprinkle over the mozzarella and remaining ¼ cup parmesan. Bake in the oven for 25 to 30 mins, until the cheese is melted, and the lasagne is hot.
11. Remove the lasagne from the oven and sprinkle with fresh herbs. Allow to rest for 5-10 mins before serving.
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May 27
Eggplant Parmigiana Pizza

Preparation: 30 mins

Serves: 1 – 2

Ingredients :
- 1 pizza base
- 6 tomatoes
- 1 tsp olive oil
- 1 tsp salt
- 1 tsp pepper
- 1 tsp dried oregano
- 1 tsp chopped garlic
- 1 tsp chilli flakes
- 2 tbsp tomato paste
- ½ tsp sugar
- 1 small eggplant, sliced
- 250g mozzarella, sliced
- 1 tbsp parmesan
- Handful of fresh basil leaves
- 1 fresh tomato, sliced
- 2 tsp olive oil
Method :
1. In a pot of boiling water, score your tomatoes on one side and place them into the water until the skin begins to peel. Drain, peel the tomatoes, and chop them roughly.
2. In a hot fry pan, heat oil and garlic before adding the onions and sautéing until translucent.
3. Then add the tomatoes, oregano, chilli flakes, tomato paste and salt. Stir occasionally for a few mins before adding in your sugar, and stirring well for another few mins.
4. While your tomato sauce is cooking, heat up a fry pan with oil and place in the eggplant slices. Cook until golden on this side, flip, and repeat. Drain eggplant slices on some paper towel.
5. Preheat your oven to 180C. Assemble your pizza by generously spreading on tomato sauce, before adding your eggplant rounds, mozzarella, fresh tomato and parmesan.
6. Bake in the oven for 15 mins, or until the cheese is golden brown. Top with fresh basil, slice and enjoy.
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May 26
Banana Sushi Rolls

Preparation: 5 mins

Serves: 1

Ingredients :
- 1 large tortilla
- 1 ½ tbs smooth peanut butter
- 1 banana, peeled
- ¼ cup finely chopped fresh fruit (we used raspberries, kiwi fruit, red grapes and mandarin)
- ½ kiwi, sliced
- 2 tbs cream cheese or ricotta
Method :
1. Lay the tortilla on a flat surface and spread the peanut butter all over the surface.
2. Place the banana on one end of the tortilla, and then roll it up tightly. The peanut butter will help the wrap stay rolled up.
3. Cut the roll into even slices, then place on a plate or small serving platter.
4. Spread the cream cheese on top of the rolls, then top with the chopped fruit. Enjoy!
Shop for your ingredients in-store or online.
May 19
Corn Ribs

Preparation: 35 mins

Serves: 2

Ingredients :
- 2 corns on the cob
- 1 tbsp olive oil
- 1 tsp ground coriander
- 1 tsp paprika
- ½ tsp garlic powder
- 1 tsp oregano
- Salt and pepper, to taste
- Parmesan, to taste
Method :
1. Preheat oven to 180C.
2. Wash the corn and carefully cut it into strips, lengthwise, using a sharp knife.
3. Spread the corn strips evenly on a tray lined with baking paper.
4. Drizzle over the olive oil, then sprinkle over the coriander, paprika, garlic, oregano, and salt and pepper. Use your hands to massage the oil and herbs into the corn strips.
5. Bake the corn in the centre rack of the oven for around 25-30 mins until the corn strips are cooked.
6. Enjoy the warm corn ribs with some parmesan and a sprinkle of fresh coriander!
Shop for your ingredients in-store or online.
May 12
Lentil Dal

Preparation: 1 hour

Serves: 8

Ingredients :
- 1 cup split chickpeas
- 2 tbs olive oil
- 4 garlic cloves, minced
- 1 tsp ginger, grated
- 1 large red onion, finely chopped
- 1 tsp each of fennel seeds, mustard seeds and coriander seeds
- 1 carrot, peeled and diced
- 1 white potato, peeled and cubed
- 1 cup cauliflower florets
- 1 small zucchini, cubed
- 1 cup pumpkin, diced
- ¼ cup split red lentils
- 400g light coconut milk
- 1 tsp ground turmeric
- 1 tbs ground cumin
- 1 tsp ground coriander
- ½ tsp ground chilli
- ¼ tsp ground cinnamon
- 2 tsp sea salt flakes
- 300ml water
- Coriander leaves, to garnish
- Cooked white rice, to serve
Method :
1. Thoroughly rinse the split chickpeas, then drain. Soak chickpeas in a bowl with enough cold water to cover them. Soak for at least 4-5 hours, ideally overnight.
2. Heat olive oil in a deep saucepan or pot (with a 2-3L capacity) over a medium heat. Add the garlic, ginger, onion, fennel seeds, mustard seeds and coriander seeds to the pan and sauté for a few mins, until the onion starts caramelizing.
3. Add the carrot, potato, cauliflower, zucchini and pumpkin. Reduce heat to a medium low heat and cook for around 6-8 mins until the vegetables are turning a shade darker.
4. Add the soaked chickpeas to the pot, along with the soaking water, stirring well.
5. Then add the split red lentils, coconut milk, spices, salt and water, stirring to combine. Increase the heat to medium, then cover and simmer for 10 mins.
6. Reduce the heat to medium-low, cover and simmer for a further 15-20 mins. If starting to thicken, add some water, then reduce the heat slightly and continue simmering until the vegetables and chickpeas are cooked.
7. To serve, garnish the dal with freshly chopped coriander on a bed of steamed rice.
Enjoy ! Shop for your ingredients in-store or online.
May 7
Cauliflower Wings

Preparation: 1 hour

Serves: 4

Ingredients :
- 1 head of cauliflower
- ¾ cup plain flour
- ¾ cup soy milk
- ¼ cup water
- 1 tsp paprika
- 2 tsp garlic powder
- Salt and pepper, to taste
- ¾ cup breadcrumbs (panko is our fave!)
- 1 cup BBQ sauce
- 1 tsp sriracha (optional)
- 1 spring onion, finely chopped
Method :
1. Preheat your oven to 180C and line a tray with baking paper.
2. Chop your cauliflower up into bite sized pieces.
3. In a bowl, combine the flour, milk, water, paprika, garlic, salt, and pepper to form a batter when well combined.
4. Dip your cauli bites into the batter, ensuring they’re well coated but not too thickly coated.
5. Then dip them into the breadcrumbs before transferring them to the baking tray, spreading them out evenly.
6. Bake for around 25 mins.
7. In a small bowl, mix together the BBQ sauce and sriracha if using. Remove the wings from the oven and glaze them with the BBQ mix.
8. Put wings back in the oven and cook for another 20 mins until golden.
9. Serve topped with the chopped spring onion and your favourite dipping sauces.
Enjoy ! Shop for your ingredients in-store or online.
May 4
Vegetable Paella

Preparation: 55 mins

Serves: 6

Ingredients :
- ¼ cup olive oil
- 1 brown onion, finely chopped
- 1 red capsicum, thinly sliced
- 225g button mushrooms, sliced
- 3 garlic cloves, minced
- 1 ½ tsp ground paprika
- 1 tsp salt
- ½ tsp pepper
- 1 cup dry white wine
- 1 ½ cups short-grain white rice
- 1 can chickpeas, rinsed and drained
- 1 can diced tomatoes
- 2 ½ cups vegetable stock
- ½ cup green peas
- ¼ cup fresh parsley, finely chopped
- Zest and juice of 1 lemon
- 1/3 cup green olives, sliced
Method :
1. Heat olive oil in a large pan with a fitted lid over medium-high.
2. Add the onion, capsicum, and mushrooms, and cook for 7-8 mins, or until all the vegetables have softened.
3. Add the garlic, paprika, salt and pepper, and cook for 2 mins, until fragrant.
4. Then add the wine and cook for 2-3 mins, until the wine has mostly reduced. Stir in the rice, cooking for 2-3 mins, until the rice begins to turn translucent.
5. Stir through the chickpeas, diced tomatoes, vegetable stock, and green peas. Bring mixture to a low boil, then reduce heat and cover, cooking for 25 mins.
6. While the paella is cooking, in a small bowl, combine the parsley, lemon zest and juice with 2 tbs olive oil.
7. Once the rice is cooked through, remove the lid and cook for another 5 mins.
8. To serve, scatter the parsley mixture on top, then garnish with the green olives. Enjoy!
Enjoy ! Shop for your ingredients in-store or online.
March 30
Carrot Cake Bliss Balls

Preparation: 10 mins + set time

Serves: 12

Ingredients :
- 6 pitted dates
- 3 carrots, quartered
- ½ cup walnuts
- ½ cup shredded coconut
- ½ cup rolled oats
- 2 tbsp honey or maple syrup
- 1 tbsp vanilla extract
- 2 tsp cinnamon
- ½ tsp ginger
Method :
1. Blend all of the ingredients in a food processor or Nutri-Bullet.
2. Using wet hands, roll mixture into 12 even balls, coating the balls with extra shredded coconut if desired.
3. Leave in the fridge to set for 1-2 hours.
Shop for ingredients at Zone Fresh In-Store or Shop Online HERE

Enjoy !
February 5
Vegetarian Quesadilla

Preparation: 30 minutes

Serves: 4

Ingredients :
- 8 large tortillas
- 1 can black beans, rinsed & drained
- 1 cup corn kernels
- 1 red capsicum, diced
- 1/3 cup coriander, finely chopped
- 1/3 cup red onion, finely diced
- 2 tsp cumin
- Salt & pepper, to taste
- 2 cups grated cheese (i.e. cheddar or mozzarella)
- Guacamole, to serve
- Sour cream, to serve
Method :
1. In a large bowl, combine the black beans, corn, capsicum, coriander, red onion, cumin. Season to taste with salt and pepper.
2. Preheat oven to 180°C, then line 2 large baking trays with baking paper.
3. To build each quesadilla, sprinkle 3 tbs of grated cheese over half of the tortilla. Spread half a cup of the veggie mixture on top of the cheese, then sprinkle another 3 tbsp of cheese on top. Fold the other half of the tortilla on top, pressing down gently to make a half moon shape.
4. Repeat step 3 to make the remaining quesadillas.
5. Bake quesadillas in the oven for approx. 20 mins.
6. Remove the quesadillas from the oven, and allow them to rest for 5 mins before cutting each in half using a serrated knife.
7. Serve with guacamole and sour cream, if desired.
Find ingredients at Zone Fresh In-Store or Shop Online HERE

Enjoy !
February 4
Tex Mex Loaded Sweet Potato Fries

Preparation: 30 minutes

Serves: 4

Ingredients :
- 900g sweet potato
- 2 tbs olive oil
- 1 tsp each of garlic powder, paprika and salt
- Pepper, to taste
- 1 cup grated cheese (mozzarella or cheddar work nicely here)
- 1 can black beans, rinsed
- 1 red capsicum, diced
- ½ cup corn kernels
- 4 spring onions, finely chopped
- 1 jalapeno, thinly sliced
- 1/3 cup coriander, finely chopped
- Guacamole and sour cream, to serve
Method :
1. Preheat oven to 200°C. Line two baking trays with baking paper.
2. Cut the sweet potatoes into sticks roughly ½ cm – 1 cm wide and 7cm long. Toss them in the olive oil, then through the spices.
3. Spread the sweet potato fries out onto the two baking trays, ensuring they aren’t overlapping.
4. Bake the fries until they’re brown and crisp on the bottom, around 15 mins. Then flip them over and cook until the other side is crisp too, around 10 mins.
5. Meanwhile, prepare the topping ingredients.
6. Remove the fries from the oven, then top with the grated cheese. Return fries to the oven and grill for 2-3 mins until the cheese is melted.
7. Remove from the oven, transfer fries to a serving platter, then top them with the toppings. Serve and enjoy!
Find ingredients at Zone Fresh In-Store or Shop Online HERE

Enjoy !
December 18
Christmas Wreath Salad

Preparation: 20 minutes

Serves: 6-8

Ingredients :

Salad
- 1/3 cup pecans, chopped
- 1 tbsp maple syrup
- 8 cups baby spinach
- 1 Bartlett pear, cored and thinly sliced
- ¾ cup pomegranate seeds
- 1/3 cup dried cranberries
- ½ cup feta cheese
Dressing
- ¼ cup apple cider vinegar
- 2-3 tbsp olive oil
- 1 tsp Dijon mustard
- 1 ½ tbsp maple syrup (or honey)
- Salt and pepper, to taste
Method :
1. In a small bowl or jar, combine the apple cider vinegar, olive oil, Dijon mustard, maple syrup (or honey). Season with salt and pepper, to taste.
2. Heat a small frypan over a medium to high heat. Add the chopped pecans and maple syrup and cook for 5 mins or until the maple syrup has evaporated and the nuts are coated. Ensure you stir often so the nuts don’t burn.
3. Place the dressing in the centre of the platter in a small bowl or ramekin. Arrange the spinach around the bowl so that it resembles a Christmas wreath.
4. Arrange the pear slices, pomegranate seeds, dried cranberries, and pecans on top of the spinach. Then crumble the feta cheese over the top.
5. To serve, divide the salad onto individual serving plates and allow your guests to drizzle over their desired amount of dressing.
October 1
All About Vegetarian Meals and Vegetarianism

Vegetarian meals are packed with flavour and if planned correctly a vegetarian diet will meet all the nutritional requirements Read More