Ingredients

• 2 cups of vegetable stock
• 1 cups of buckwheat groats
• 2 tbsp Moroccan spice
• 1.2 cup extra virgin olive oil
• 2 large eggplants
• 1 red capsicum cut into fine slivers
• 1 Lebanese cucumber, halved and sliced
• 1 bunch fresh mint, chopped
• 1 bunch of fresh coriander, chopped
• 1 pomegranate

Method

1. Heat stock and buckwheat in a small saucepan with a lid, once it starts to simmer lower the heat and slowly cook until all liquid has been absorbed and the buckwheat is cooked. Remove the lid, mix the cooked grains to separate and allow to cool.
2. Slice eggplant in half and then again into long thin wedges, about 8 wedges per eggplant
3. Combine Moroccan spice and half the olive oil in a bowl and brush over the eggplant wedges
4. Heat the remaining olive oil in a large frying pan over medium heat. Cook the eggplant wedges, turning frequently until golden and tender. Transfer to paper towel and drain.
5. Place capsicum, cucumber, mint, coriander in a serving bowl
6. Remove the seeds from the pomegranate by cutting in half and hold the half over a bowl while firmly beating with a wooden spoon. Collect the seeds and pomegranate juice in the bowl. Season with salt and pepper and combine
7. Gently combine salad, eggplant and buckwheat and spoon over pomegranate seeds and juice
8. Enjoy!

This delicious, filling and easy to cook vegan dish is packed with nutrients and fibre and is ideal for the whole family.

Ingredients
2 fresh eggplants
2-3 tablespoons olive oil for the pan + 2 tablespoons of olive oil for the eggplants
2 brown onions finely diced
3 cloves of garlic, finely diced
A pinch of dried chilli flakes (more or less to taste)
Salt and pepper to season
1 400 gm tin butter beans, drained
1 400 gm tin of red kidney beans, drained
1 800 gm tin of diced tomatoes
2-3 tablespoons of good quality tomato paste
Fresh Oregano, 1-2 tablespoons
Fresh Basil, small handful
1 medium sized zucchini, diced
250gm of mushrooms diced
Massel vegetable stock – 1 teaspoon
1/4 cup warm water

Method
Eggplants
1. Preheat a fan forced oven to 160 degrees
2. Slice eggplant in half lengthways, then slice the flesh inside the eggplant, three times along the eggplant and three across without cutting through the skin
3. Drizzle olive oil over the eggplants and season generously with salt and pepper
4. Place eggplants on a tray lined with baking paper into the oven for 25 minutes or until the flesh is tender and well cooked

Spicy Beans
1. Heat olive oil in a large pan and saute onions, garlic and chilli until onion is soft
2. Add zucchini and mushroom and stir through until they start to soften
3. Add beans, diced tomatoes and set to a gentle simmer
4. Mix stock in warm water until dissolved then add to the beans
5. Add fresh herbs and simmer for 15 minutes

Once the eggplants are cooked: remove from oven, place onto a plate and top with a generous amount of spicy bean mixture and serve with a wedge of lemon.

Serves 4.

Enjoy!

Perfect for those cool autumn days and ideal to batch cook ahead of time and freeze so you always have a nourishing meal on hand. This hearty vegetable soup is a meal on its own, packed full of nutrients and super tasty.

The key to getting a really delicious vegan soup is building up the flavours. Mushrooms give it an earthy, nearly ‘meaty’ flavour and seems to make it more satisfying. Sweetcorn and capsicum add some sweetness. Tomato paste add some richness and the potato, turnip and swede give it body. I like to add a pinch of chilli and ginger to give it some bite, but that is optional.

For people wanting to rest their gut in the morning but are finding it too cold for juicing, you can use this soup as a based for broth, simply strain out the vegetables and drink the broth on its own. You may be able to use the leftover vegetables as a flavoursome base for a casserole.

Ingredients
2-3 litres of water (depending on the size of your pot)
3 tablespoons of good quality olive oil
3 leeks, halved lengthways and finely sliced
3 cloves of garlic, finely diced
Pinch of dried chillies (optional)
Thumb-sized piece of fresh ginger, finely diced (optional)
1 medium turnip, diced
1 medium swede, diced
3 medium potatoes, diced
1/2 a bunch of well washed celery, diced
3 carrots, diced
3 fresh sweet corn, kernels removed
3 red capsicum, diced
1/2 a kilo of mushrooms, diced
A handful of fresh oregano and basil, finely chopped
3 tablespoons of good quality tomato paste
Salt and pepper

Method
1. Saute leeks, garlic, ginger and chilli in olive oil in a large soup pot until they soften
2. Add turnip, swede and potato and stir for a few minutes until they start to soften
3. Add water and bring to the boil, then set to simmer
4. Add celery, carrots, sweetcorn, capsicum and mushrooms and simmer slowly for 30 – 45 minutes or until all vegetables are tender
5. Add tomato paste, fresh herbs and salt and pepper to taste
6. Enjoy!

Here’s a delicious, one pot, plant-based winter warmer for the whole family to enjoy!

Ingredients
¼ cup extra virgin olive oil
300gm Portobello mushrooms, diced
200gm Swiss brown mushrooms, diced
2 brown onions, diced
4 cloves of garlic, finely chopped
3 tablespoons fresh parsley, finely chopped
1 fennel finely diced
3 cups Arborio rice
1.5 litres of vegetable stock
100 gm of kale, finely chopped

Method
1. Preheat your oven to 180C or160C degree fan forced
2. Heat half the oil in an oven proof casserole and sauté onion, garlic and fennel until onions soften
3. Add rice and stir through until rice is coated and glossy
4. Add the stock and ¾ cup of cold water
5. Stir to combine and bring to the boil. Then cover and transfer to the oven.
6. While rice is in the oven heat the other half of the oil and sauté the mushrooms and kale until tender. Stir through the fresh parsley once cooked
7. Bake rice for 30 minutes, or until rice has absorbed most of the liquid.
8. Combine the rice with the mushrooms and kale
9. Season generously with salt and pepper
10. Serve with a wedge of fresh lemon and enjoy!

Ever cooked with silverbeet? It’s a nutrient-packed leafy green vegetable that can be used in many dishes.

Here, I’ve added butter beans and nuts to make a dish that can be used as a standalone meal or a delicious side.

Ingredients
1 bunch of silverbeet, thoroughly washed and chopped
1 red onion, diced
2 cloves of garlic
1 420g tin of butter beans, drained
1/4 cup chopped walnuts, toasted
1/4 cup chopped cashews, toasted
Rind of 1 lemon
Juice of 1 lemon
Olive oil

Method
1. Heat the olive oil in a large frypan/wok, add the garlic and onions and saute until soft
2. Add the silverbeet and butter beans, saute until the silverbeet is cooked
3. Add lemon juice, rind and nuts and toss thoroughly
4. Serve and enjoy!

The chicken provides easily digested protein and valuable minerals; the vinegar releases the minerals from chicken bones; garlic and onions contain allicin, which is an immune stimulant; ginger is anti-inflammatory; the pepper improves absorption of the antioxidant turmeric; and the veggies are rich in vitamin C and beta carotene.

1 kg organic chicken legs
2½ litres filtered water
3 tablespoons apple cider vinegar
2 tablespoons extra virgin olive oil
4 large carrots, grated
1 turnip, grated
½ a bunch of celery, diced
6 cloves garlic, finely minced
2 tablespoons fresh ginger, finely grated
1 teaspoon finely grated fresh turmeric
1 bunch of flat leaf parsley, finely chopped
2 large brown onions, diced
freshly ground black pepper

1. Heat oil in a large saucepan over medium heat. Sauté onions and garlic until translucent, then add turmeric, ginger and pepper and stir until the aromas release.
2. Add water, chicken and vegetables, and bring to the boil. Reduce heat and add vinegar.
3. Simmer for one hour, and then carefully remove the chicken legs with tongs. Discard skin and bones and return meat to the soup, along with parsley.

Winter calls for a warming breakfast.

At Bondi Health and Wellness we like our breakfasts to be hearty enough to keep us productive until lunch-time, but they also need to be quick to make so we have time to sit and enjoy them. This one delivered!

This bowl uses quinoa as the base, which can be cooked in advance and kept in the fridge.

Plus it’s gluten and dairy free, so an excellent option for people with specific dietary requirements.

The addition of hemp seeds gives this bowl a delicious nutty flavour, plus a boost of protein and omegas, both of which help with satiety. Hope you enjoy this as much as we do!

Serves 1
Ingredients:
3/4 cup of cooked quinoa (I cook a batch to have on hand for the start of the week)
1 tsp flaxseed
1 tsp chia
1 tsp cinnamon
1 Tbs hemp protein (optional)
Dash of vanilla bean extract
Pinch of salt
1/2 cup nut milk of choice
1/2 cup water

Additions
1 tsp nut butter or tahini
1 tsp hemp seeds
1 small banana or ½ cup blueberries

Instructions:
● Add everything into a saucepan and cook until heated through, adding extra water as needed to get your desired consistency.
● Pour into a bowl and top with your favorite additions.
● Enjoy!