1 onion, chopped
1 cup brown rice
3 cloves garlic, crushed
2 1/2 cups water
1 red pepper, diced
250g mushrooms, sliced
440g can red kidney beans, drained
60g roasted cashews
salt

Heat oil in a pan, add the onion and fry until soft. Add the rice and two cloves of garlic and cook, stirring, for 2 minutes. Add the water and salt and bring to the boil, stirring. Cover and simmer gently for 35-40 minutes, until all the water is absorbed. Heat remaining oil in a frying pan, add red pepper and fry until soft. Add mushrooms and leftover garlic and fry for 3 minutes. Add the cooked rice, beans and nuts. Cook, stirring to mix.

Vegetable Frittata

1 onion, diced
3 shallots, sliced
2 zucchinis, sliced
2 tomatoes, sliced
3 flat mushrooms, sliced
4 eggs
2 tablespoons freshly grated parmesan cheese
basil

Cook onion, shallots, zucchini, tomatoes, mushrooms until just tender, approx. 5 mins. Beat eggs lightly with basil and cheese. Brush a 23 cm pie plate with a bit of oil, place vegetable mixture in plate and pour over egg mixture. Bake at 190*C for 20 to 25 minutes or until set. Serve accompanied by a nice salad.

Pasta with Summer sauce

200g large spiral pasta
1 large avocado
4 tomatoes
1/2 red onion
1-2 cloves garlic
3-4 tablespoons extra virgin olive oil
2 teaspoons balsamic vinegar
2 teaspoons lime juice
1/2 teaspoon salt & pepper
2-3 tablespoons grated parmesan cheese

Cook the pasta in lightly salted water with 1 tablespoon of oil. Drain when cooked. Cut the avocado and tomatoes into 1 cm cubes and put in a bowl. Add the finely chopped onion and garlic. Mix the remaining ingredients thoroughly and toss through the vegetable mixture. When ready to serve, put the hot drained pasta into a shallow bowl, toss half the sauce through it, and spoon the rest over the top. Serve at once.

2-3 cups cooked drained vegetables
4 large eggs
3/4 cup low-fat or regular sour cream
6 table spoons parmesan cheese
3 table spoons basil pesto
3 table spoons couscous or dry breadcrumbs
2 tomatoes, optional
About 1/2 cup grated cheddar cheese
Steam raw vegies and cut them into 1 cm cubes. Put the eggs, sour cream, parmesan cheese and pesto in a bowl and whisk. Grease a baking pan. Sprinkle the base with couscous or bread crumbs. Sprinkle the well–drained vegies, then pour the liquid over them. Shake gently so liquid surrounds the vegies. Cover the surface with slices of tomato then sprinkle with grated cheese. Bake at 180°C for 30 minutes. Leave for a few minutes before cutting.

Spinach and Ricotta bake

1 tbsp olive oil
1 onion, chopped
900g frozen whole leaf spinach
255g ricotta cheese
85g pine nut kernels
Salt and pepper
6 sheets filo pastry
1-2 tbsp olive oil for brushing
1 beaten egg for glazing

Preheat the oven. Heat the oil in pan, add the onion and fry until soft. Place spinach in a bowl and add onion, ricotta, pine nuts and season with salt and pepper. Lightly oil an ovenproof dish. Add the spinach mixture, pressing down gently to form an even layer. Place filo sheets on top to fit the tin, then brush with oil. Repeat with remaining filo brushing each sheet with a bit of oil. Cook for 25 mins or until golden brown.

Peanut and mushroom roast

1 onion, chopped
2 cloves of garlic, crushed
250 g peanuts, ground
2 cups wholewheat breadcrumbs
250 g potato, boiled and mashed
1 egg, beaten
1 tablespoon tomato paste
Salt, pepper
250g mushrooms, sliced

Spray the pan with a bit of olive oil and add the onion and garlic and cook until softened. Mix the peanuts and breadcrumbs in a bowl. Add onion and garlic, potato, egg, tomato paste, salt and pepper and mix. Cook mushrooms in a pan. Grease a loaf tin and press in half of the nut mixture. Cover with the mushrooms, then press the remaining nut mixture on top. Cover with foil and bake for an hour in moderate oven.

Mediterranean vegetable pie

2 large, red capsicums (or eggplant )
2 tablespoons olive oil
1 teaspoon minced garlic
1 cup cottage cheese
250g feta cheese, crumbled
4 eggs, lightly beaten
Pepper and salt to taste
8 sheets filo pastry
2-3 tablespoons grated parmesan cheese

Cut the capsicums into large pieces. Turn in the olive oil mixed with the garlic in a roasting pan. Roast uncovered at 200°C until skin darkens slightly. Combine cottage cheese, feta, eggs, salt and pepper. Mix well using a fork. Take four sheets of filo, brush with oil and sprinkle with parmesan cheese. Stack them and place in a roasting pan . Pour in half the filling, then half the roasted vegies, the remaining filling and other vegies. Brush the rest of filo and cover the pie, over the top. Bake at 190°C for 30-45 mins.

Tortilla

5-6 potatoes (sliced thinly)
3 onions
5-6 eggs
Salt/pepper
3-4 garlic cloves
mayonnaise

Fry the onions and sliced potatoes until potatoes are soft. Add the beaten eggs. Cook on one side with a lid on the top. Cook until you can slide it out of the pan and turn it on the other side. Cook for another few minutes. When ready dish it out on a plate. Prepare the sauce by mixing the crushed garlic with the mayonnaise. Eat warm or cold accompanied by a salad.

1 1/2 cups cooked brown rice
2 cups grated cheddar cheese
5 eggs
250g of asparagus, chopped
1 medium red capsicum sliced thinly
70g baby spinach leaves, chopped
100g fetta cheese, crumbled

Grease deep 19 cm square dish, line base and two opposite sides with baking paper.
Combine rice, half of the cheddar and one egg in a bowl. Press rice mixture firmly over base of dish. Layer asparagus, capsicum and spinach over rice. Beat remaining eggs, add remaining cheddar and fetta; pour egg mixture over vegies. Bake in hot oven for 30 mins or until firm.

Ceasar salad

Lettuce, leaves sliced
1/4 avocado
200g chicken breast
1 hard boiled egg, finely minced
A few cashews
1/3 red capsicum, thinly sliced
A few pieces of Parmesan cheese, shaved with a vegetable peeler

To poach chicken breast, combine a squashed clove of garlic, a small handful of parsley, salt and the chicken breast in a small saucepan of water.
Bring to the boil and simmer 15 mins. Remove from water and allow to cool before shredding.
Combine salad ingredients in a serving bowl, leaving the nuts until last.

250g frozen spinach
1/4 cup of brown rice
Filo pastry
1/2 teaspoon of basil
1/2 teaspoon of dill
1/2 teaspoon nutmeg
1/2 teaspoon of sesame seeds
200g of cottage cheese
1/2 cup shredded cheese
breadcrumbs

Cook the rice. Cook spinach in a little butter for a few minutes with pepper and salt. Place rice, spinach, herbs and cheeses in a bowl. Season with soy sauce. Mix all together. Grease tray well and press breadcrumbs firmly into tray. Bake base for 10 minutes in oven. Place spinach mixture into tray and cover with filo. Put about 6 sheets on at a time buttering between these layers. Sprinkle with sesame seeds. Cook for 45 mins-1 hour at 180c. If top starts burning cover with alu foil.

Vegetable pasta torte

4 small Roma tomatoes
300g sweet potatoes cut into large chunks
1 red capsicum
200g fettuccine
6 eggs, lightly beaten
125g cheddar cheese
200g feta cheese, cut into large cubes
250 ml milk (1 cup)

Place the tomatoes, potato and capsicum in a baking dish, drizzle with oil and season well. Bake until tender. Peel the capsicum and cut into large chunks. Cook the pasta and drain well. Combine the egg, milk and cheddar. Arrange half the vegies in a greased non-stick deep frying pan. Top with half of the pasta and feta, then layer with remaining vegies., pasta and feta. Top with egg mix. Cook over medium heat for 15-20 mins until set and cook under a grill for a further 15-20 mins. Leave for 5 mins before turning out to serve.

3 avocados, peeled and sliced
350g Galbani Mozzarella, halved and sliced
50g sundried tomatoes thinly sliced
2 plum tomatoes, halved and thinly sliced
1 red onion, thinly sliced
4 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
1 small garlic clove, finely grated
Arrange all of the salad ingredients in a large, shallow serving dish or salad bowl. Mix together the oil, balsamic vinegar, garlic, season and pour over the salad. Just before serving, toss the salad to mix well and sprinkle over with some toasted pine nuts.

Pumpkin, spinach and fetta frittata

4 cups chopped pumpkin
1 large potato, chopped coarsely
125g baby spinach leaves, chopped
200g fetta cheese, crumbled
3/4 cup grated cheddar cheese
6 eggs, beaten lightly
1 small red onion, sliced thinly
Preheat oven to very hot. Grease deep 23 cm square dish. Steam pumpkin. Place potato in a microwave safe bowl and cook on high 4 mins. Combine pumpkin and potato in large bowl; add spinach, cheese and egg, stir to combine. Transfer egg mixture to prepared dish. Top with onion. Bake in very hot oven for about 25 mins or until firm. Stand 5 mins before serving

250g frozen Spinach
Garlic

Chickpeas and spinach curry

1 onion, finely chopped
2-3 teaspoons of curry powder
2 teaspoon of masala
400g whole tomatoes in juice
2-3 potatoes, cut in cubes
310g chickpeas, drained
Salt, pepper
Thaw the spinach but do not drain. Heat a pan with a bit of canola oil and fry the onion and garlic. Add the curry powder, masala. Cook for 1 minute then add the spinach and the tomatoes in juice. Crush and break up the tomatoes, then stir in the cubed potatoes and the chickpeas. Simmer gently for 15 mins, adding a little water if mixture looks too dry. When potatoes are cooked, season to taste.

Vegetable pasta torte

4 small Roma tomatoes
300g orange sweet potato, peeled and cut into large chunks
1 red capsicum
3 tablespoon of oil
200g of fettuccini
6 eggs, lightly beaten
125g cheddar cheese, grated
200g feta cheese, cut in large cubes
Preheat oven to 200°C. Place tomatoes, sweet potatoes and capsicum in a baking dish, drizzle with oil and season well. Bake until tender. Peel capsicum and cut into large chunks. Cook pasta and drain well. Combine egg, milk and cheddar. Arrange half the vegies in a greased non-stick deep frying pan. Top with half pasta and feta, then layer with the rest of the vegies, pasta and feta. Top with egg mix. Cook over medium heat for 15-20 mins. Cook under a grill for a further 15-20 mins or until the top is golden brown. Leave for 5 mins before turning out to serve

Hummus

1 cup dry chickpeas, (or use 3 cups (540 g) cooked, drained)
4 cups water, (1 litre)
2 cloves garlic
1/2 cup tahini, (125ml)
1/2 cup low fat yoghurt, (125ml)
2 tablespoons lemon juice
2 teaspoons sesame oil

1. If using dry chickpeas, bring water and chickpeas to the boil, cover and turn off heat. Leave to stand for one hour.
2. Drain water from chickpeas and add 4 cups of fresh water. Bring to the boil, cover and simmer for 45 minutes. Drain.
3. Place cooked or canned chickpeas in blender with remaining ingredients and purée until smooth.

Pitta Nachos

3 small pita breads
1/2 cup grated mozzarella cheese
4 tbsp Sauce
3 tbsp guacamole
4 tbsp Mexican beans
Cut pita bread into triangles and bake in a moderate oven until crispy. Add beans and cheese and bake further until melted. Arrange salsa and guacamole on side of the plate and serve! Easy!

Pumpkin soup

1-2 kg Jap pumpkin
1 clove of garlic
1/2 teaspoon grated ginger
1/2 teaspoon curry powder
1 stock cube
1/2 a cup coconut milk
500 ml water
Remove skin and cut pumpkin in pieces. Leaving the coconut milk aside, boil all other ingredients in a pot until soft. Blend when cool use a stick-mix and blend immediately whilst still in pot. Finally stir in 1/2 cup of coconut milk, reheat if necessary and serve.

Puff pastry
Half a bunch of spinach
Small amount of pumpkin
Goat’s cheese

Cut pastry into a round circle two inches wider than a baking dish and place inside dish. Cut pumpkin into cubes and blanche until tender and sauté off spinach. Layer in dish and crumble goat’s cheese in between. Bake at 180 degrees until golden brown.

Baked macaroni cheese and veggies

250g pasta, macaroni/spirals…
200g broccoli, cut small florets
400g can whole tomatoes in juice
25g butter
3 tablespoon flour
1 cup of milk
1 tablespoon basil pesto
1 cup grated cheese
1/4 cup of pumpkin seeds
Preheat oven on 225. Cook pasta. When almost cooked add broccoli and cook for 2-3 mins. Transfer to a lightly oiled or non stick casserole dish. Drain tomatoes, reserving the juice, chop the flesh and add to pasta mixture. Melt butter in pot, stir in flour and cook stirring for about a minute. Add half the milk and stir until it thickens and boils. Add remaining milk and the tomato juice, allow to boil again. Add salt and pepper to sauce, pesto and grated cheese. Stir until cheese has melted. Pour sauce over pasta and vegies mixture and stir. Sprinkle pumpkin seeds and bake for 10-15 mins .

1 medium pepper, cut lengthwise into strips
1 medium zucchini, cut into 1/4 inch slices
1/2 small eggplant, cut into 1/4 inch slices
1 cup of mushrooms, cut into 1/2 inch slices
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon pepper
1 thin Italian prepared pizza shell or ready to serve pizza crust
1/2 cup prepared pizza sauce
1/2 cup part skim mozzarella cheese, shredded

Heat oven to 400 degrees. Spray nonstick baking sheet with nonstick cooking spray. Place the vegetables in a single layer, brush with oil and sprinkle with salt and pepper. Bake 25-30 minutes turning vegetables once. Place pizza crust on an ungreased baking sheet, top with pizza sauce, vegetables and sprinkle with cheese. Bake 8-10 minutes or until cheese is melted.

1 Onion, chopped
1 Clove of garlic, crushed
250g of frozen spinach
500g of potatoes, boiled and mashed
1/4 teaspoon ground nutmeg
1 cup grated cheddar cheese
Salt and pepper
Flour for coating
Heat the oil in a pan, add the onion and garlic and fry. Squeeze the spinach dry and add to the pan with the potato, nutmeg, cheese, and salt and pepper to taste. Mix. Shape the mixture into eight balls, using dampened hands and flatten slightly. Place them into the flour to coat them nicely. Fry in hot shallow canola or olive oil for two minutes each side until golden brown.