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Lunch

Lunch/ Snacks

SUNNY SPRING SUNDAY PICK-AT PLATTER

Is there many things better than kicking back on a sunny Sunday afternoon with an ice cold drink and a platter of delicious healthy food?

I don’t think so.

Today I have:

  • Home made thick air fried chips;
  • Lightly steamed chilli broccoli florets;
  • Homemade smokey BBQ hummus;
  • Air fried cherry tomatoes;
  • Texas hickory smoked soy jerky;
  • Dairy free brie; and
  • Brown rice crackers.
Lunch

SUNDAY ARVO CLASSIC AUSSIE BURGER WITH A FEW EXTRAS

You may have guessed by now that many dishes that I cook are in response to cravings for a particular ingredient.

This afternoon it wasn’t one particular ingredient but a food that I used to enjoy watching the footy when I was a young boy….a classic Aussie hamburger.

Soft bun, patty, cheese, beetroot, tomato, cooked onions, lettuce and tomato sauce.

Now I realise most people would also add a slice of pineapple but I never did.

So here is my Classic Aussie Burger with some added nutritional ingredients – my own home grown radicchio lettuce, water cress and Shimeji mushrooms.

SUNDAY ARVO CLASSIC AUSSIE BURGER WITH A FEW EXTRAS

Print Recipe
Serves: 1 Cooking Time: 12M

Ingredients

  • 1 wholewheat bread roll
  • 1 Amy's vegan Patty
  • 1 slice of Oliana plant based Cheddar Cheese
  • 1 large radicchio lettuce leaf
  • 1 large iceberg lettuce leaf
  • 2 slices of tomato
  • 2 slices of beetroot
  • 1 cup of cooked garlic Shimeji mushrooms and onions
  • 3 sprigs of watercress
  • 1 dollop of tomato sauce
  • 1/4 cup of water

Instructions

1

Place vegan patty into an air fryer and cook at 180 degrees for  10 minutes.

2

Place 1 whole sliced brown onion and one clove of diced garlic into a non-stick frypan on high heat. Cook for 5 minutes without stirring. 

3

Add the mushrooms and 1/4 cup of water to the pan and stir. This will start to caramelise the onions. Cook for a further 5 minutes.

4

Prepare the remaining ingredients including cutting the bread roll in half.

5

Squeeze the tomato ketchup onto the bottom half of the bread, followed by the vegan patty, dairy-free cheese etc.

 

 

Lunch

BAGEL WEEK – FRESH DILL IS EVERYTHING AND MORE LUNCH BAGEL

Have you ever tried fresh dill on a bagel with a dairy free cream cheese?

It is everything and more.

So for this PlantHealthMan.com ‘Bagel Week’ creation I have chosen an Everything Bagel. To this I have added some highly nutritious toppings.

FRESH DILL IS EVERYTHING AND MORE LUNCH BAGEL

Print Recipe
Serves: 1 Cooking Time: 5M

Ingredients

  • 1 Everything Bagel
  • 2 tablespoons of cashew and capsicum cream cheese
  • 1 large leaf of iceberg lettuce
  • 6 pieces of romaine lettuce
  • 1 large handful of watercress
  • 2 small tomatoes
  • 1/2 avocado
  • 1 tablespoon of fresh pomegranate seeds
  • 2 sprigs of fresh dill
  • Cracked black pepper.

Instructions

1

Cut the bagel in half.

2

Lightly toast.

3

Spread the cashew and capsicum cream cheese.

4

Layer the lettuces on top of that followed by tomato slices, avocado and fresh pomegranates seeds.

5

Top with fresh cut dill and cracked black pepper.

6

Garnish the plate with watercress leaves.

 

Dinner/ Lunch

SUNDAY ROAST – FIELD ROAST WITH SPIKED BAKED VEGETABLES AND GRAVY

A great thing to do on a rainy Sunday is to cook up a delicious roast dinner.

I had been seeing the Field Roast Celebration Roast at the Cruelty Free Shop for quite a while so I finally bought one a few weeks ago to try out.

I am happy to report I was not disappointed. In fact it tasted very nice.

To quote the description on the Field Roast website
“Delightfully seasoned with rubbed sage, garlic and lemon juice, this evolution of our classic Celebration Roast features a traditional bread stuffing made with fresh onions, celery, cranberries and butternut squash.”

The version I purchased did not come with a pot of porcini mushroom gravy as appears on their website so I made my own plain version.

Here is how I made my Sunday Roast Dinner including specially flavoured potatoes, carrot and pumpkin.

FIELD ROAST WITH SPIKED BAKED VEGETABLES AND GRAVY

Print Recipe
Serves: 4 Cooking Time: 50M

Ingredients

  • 1 vegan Field Roast Celebration Roast
  • 3 cups of vegetable stock
  • 3 carrots
  • 4 potatoes
  • 1 medium piece of butternut pumpkin
  • 1/2 a head of cauliflower
  • 1 large piece of broccoli
  • 4 handfuls of fresh green beans
  • 1 large zucchini
  • No Salt
  • Cracked black pepper
  • Spicy seasoning
  • 1/4 cup of fresh or dry rosemary
  • 1/4 cup of cumin powder
  • 2 squeezes of lite agave nectar
  • Gravy powder and water (follow instructions on the packet)

Instructions

1

Pre-heat your oven to 180 degrees celsius

2

Line a baking tray with baking paper.

3

Put the Field Roast into a bowl and cover in vegetable stock. Leave to soak.

4

Place a large pot and steamer on the stove top on high.

5

Cut potatoes, carrots, pumpkin, cauliflower, broccoli, beans and zucchinis to size.

6

Place potatoes, carrots and pumpkin in the steamer and cook for 10 to 15 minutes.

7

Remove the Field Roast from the bowl and place it straight onto the baking tray. Grind a small amount of No Salt and cracked black pepper on the top.

8

Remove the potatoes, carrots and pumpkin and place on the baking tray.

9

Sprinkle spicy seasoning on top of the potatoes.

10

Sprinkle rosemary on top of the pumpkin.

11

Sprinkle cumin powder on the carrots then lightly drizzle lite agave nectar over the top.

12

Place baking tray in the oven until the vegetables are cooked (30 - 35 minutes).

13

Place the remaining vegetables into the steamer and cook until they just start to soften.

14

Take off the heat and set aside.

15

Make up your favourite gravy.

16

Once the vegetables in the oven are cooked remove them, slice up the Field Roast then plate up.

17

Garnish the roast and unflavoured vegetables with the gravy. Enjoy!

Dinner/ Lunch/ Soups

SUPER NUTRITIONAL BOOST – BEANS AND GREENS SOUP

The contents of this soup are packed to the brim when it comes to nutritional density.

Kale, Swiss chard, spinach, buk choy and broccoli.

Add the long lasting energy and fibre of the cannellini beans and the benefits of garlic and ginger.

Gathered from my garden. These greens are full of nutrition.

BEANS AND GREENS SOUP

Print Recipe
Serves: 4 Cooking Time: 15M

Ingredients

  • 1 head of broccoli
  • 4 large spinach leaves
  • 4 large Swiss chard leaves
  • 5 kale leaves
  • 1 bunch of buk choy
  • 1 tin of cannellini beans
  • 1 litre of vegetable stock
  • 1 clove of garlic
  • 1 small nob of ginger
  • 1 teaspoon of Chinese five spice
  • 1 teaspoon of coriander powder
  • 1 red hot chilli (optional)

Instructions

1

Roughly chop all leafy vegetables and place into a large non-stick pot or soup maker.

2

Add in all of the other ingredients and bring to the boil.

3

Turn down and simmer for 10 minutes.

4

Blend with a stick blender until thick and smooth.

5

Serve with fresh coriander leaves and crunchy onion bits on top.

6

If using a soup maker, simply place all ingredients inside and turn on to cook and blend option.

 

Lunch

BURGER LOADED WITH TASTY GRILLED VEGETABLES

This is a very filling option for lunch that will keep you going until dinner time.

The sweetness of the pumpkin and pineapple takes away the need to add any sugar filled dressing.

Print Recipe
Serves: 1 Cooking Time: 15M

Ingredients

  • Red capsicum
  • Green capsicum
  • Eggplant
  • Tomato
  • Pumpkin
  • Pineapple
  • Beetroot
  • Oliana cheddar cheese
  • Spinach leaves
  • Watercress
  • Low-GI cape seed roll

Instructions

1

Cut the vegetables into slices and grill until cooked.

2

Cut bread roll and layer vegetables.

3

Add cheese, beetroot, spinach leaves and watercress.

4

Add a dressing if desired.

Dinner/ Lunch/ Pies / tarts

SMOKEY EGG TOFU AND CHEESY SPINACH PIE

This pie started off with my first attempt at making a cauliflower base in place of the usual pastry one.

I used a bit of plant based butter as a binding agent. Probably could have done with a bit more but it didn’t work out too bad.

Check out my recipe below.

Dexter supervising progress on the oregano cauliflower pie base from the lounge…ha ha!

SMOKEY EGG TOFU AND CHEESY SPINACH PIE

Print Recipe
Serves: 6-8 Cooking Time: 30-35M

Ingredients

  • 1 large head of fresh cauliflower
  • 600 grams of organic silken tofu
  • 1 bunch of fresh spinach
  • 1 tablespoon of plant based butter
  • 1 teaspoon of Indian black salt (smells and tastes like egg)
  • 1 handful of plant based cheese shreds
  • 2 shakes of dried oregano herbs
  • Three turns of a pepper grinder
  • Smokey seasoning

Instructions

1

Cut off cauliflower florets. Rinse in water. Place them in a blender with the oregano and plant based butter. Blend until well mixed and crumbly.

2

Grease non-stick pie dish then fill with the cauliflower mix. Shape the mixture just like you would pastry all around the dish.

3

Place in the oven at 170 degrees celsius until it starts to brown (20 minutes). Take out of the oven and set aside.

4

In a pot place the silken tofu, spinach, cheese shreds, Indian black salt, pepper and smokey seasoning to taste. Mix ingredients together and stir every few minutes. It is ready once the liquid from the tofu has disappeared. Take off the hit and allow to cool down to warm.

5

Place mixture into the cauliflower pie base and place back in the oven at 170 degrees celsius for 15-20 minutes.

 

Dinner/ Lunch/ Soups

TOMATO, BASIL AND KALAMTA OLIVE SOUP

The season’s are changing and the temperature is dropping so it’s time to make soup.

This soup is inspired by my Italian heritage.

Print Recipe
Serves: 4 Cooking Time: 30M

Ingredients

  • 2 tins of tomatoes
  • 1 potato
  • 6 Kalamata olives with pits removed
  • 500ml vegetable stock
  • 2 shakes of dried basil
  • 1 clove of garlic
  • Lite salt and pepper

Instructions

1

Cut the potato into small pieces and place the ingredients into a soup maker or non-stick pot.

2

Cook for 30 minutes (chunky setting on soup maker or high until it boils on the stove top then turn down to simmer)

3

Select the blend setting on your soup maker or use a stick blender in your pot.

4

Serve with healthy graining toast topped with hummus.

Notes

Great to freeze for mid week easy lunch or dinner.

Eating out - Canberra/ Lunch

SWEET BONES – AN EGGCELLENT SANDWICH

Since adopting a plant health lifestyle, I get asked regularly if  I miss any particular animal based food product I used to eat?

The honest answer is no. Things I ate by the truckload like cheese and bread is easily substituted with a range of great plant based options.

That said though I do occasionally get a craving for the flavour of eggs…..specifically an egg sandwich.

Again there are many vegan versions of egg, namely tofu with Himalayan black salt etc.

When that urge comes around I head to Sweet Bones Bakery Cafe for one of their Eggless Egg Salad Sandwiches.

It is a close to that egg flavour I remember that I have tasted since being a plant health man. I have tried to recreate it at home a few times with embarrassing results. After a quite work with the owner I now know what the secret ingredient is but I was sworn to keep it a secret so to my grave it will follow me.

I haven’t tried to make it since finding that out. When I get a craving I’ll just head into Sweet Bones and order one of these sandwiches.

Lunch/ Salads

GREEN AND GOLD AUSSIE SALAD

I gathered up some things from my garden to make a salad for lunch.

As it turned out most were green or yellow (gold) so here is my Green and gold Aussie Salad.

Green and Gold Aussie Salad

Print Recipe
Serves: 1 Cooking Time: 15M

Ingredients

  • Iceberg lettuce leaves
  • Spinach leaves
  • Rocket leaves
  • Kale leaves
  • 1 large mushroom
  • 3 low acid yellow tomatoes
  • 1 large yellow squash
  • 1 small Lebanese cucumber
  • 1 small handful of pitted Kalamata olives
  • 1/2 avocado
  • 1 tablespoon of pumpkin seeds
  • 1 shake of dried thyme bottle
  • 4 shakes of smoked herb seasoning
  • 2 tablespoons of plant based mayonnaise
  • 1 handful of pomegranate seeds

Instructions

1

Rinse large mushroom and pat dry with paper towel and sprinkle thyme on the mushroom.

2

Cut yellow squash into quarters and sprinkle with smoked herb seasoning.

3

Place the mushroom, yellow squash and yellow tomatoes into an air fryer or oven at 180 degrees celsius for 15 minutes.

4

While the above is cooking prepare the rest of the green salad ingredients and assemble on a plate.

5

Mix the mayonnaise and the pomegranate seeds and blend for 30 seconds.

6

Once the air fried or baked vegetables have cooked you can set aside until they cool down or serve warm to hot. Cut them up into bite size pieces and add to the salad.

7

Garnish with pumpkin seeds and olives then apply the dressing.