BARE

ESSENTIALS

Here are some Incredible BARE recipes that are a ‘top up’ to your current recipes,
These recipes use minimal and similar ingredients to previous BARE, have options
to use frozen vegetables/swaps and alternatives if needed.
1
 CONTENTS
BARE ESSENTIAL RESOURCES MODEL 2 RECIPES
3 Disclaimer 35 Bean Minestrone

4 Hey, ladies! 36 Beef Tagine

6 What do we consider staples 37 Beef and Butterbean Stew

38 Chicken Korma Tray Bake
7-9 Tips to manage this changing time
39 Chicken Noodle Soup
10 Meal prep
40 Chicken Spanakorizo
11 Flexibility & healthy behaviours
41 Chicken Tikka Tray Bake
12 Breakfast & snack Ideas
42 Curried Noodles
43 Fish Red Curry

MODEL 1 RECIPES 44 Fried Rice

14 Beef Taco Wraps 45 Korean Beef Stew

15 Burrito 46 Massaman Curry

16 Chicken Caesar Salad 47 Orange Chicken

17 Chicken Tenders with Roast Vegetables 48 Oven Baked Fish

18 Chicken and Feta Tray Bake 49 Red Pork Curry

19 Chicken Creamy Pasta 50 Red Lentil, Sweet Potato & Carrot Soup

20 Chicken and Mushroom Tray Bake 51 Steak and Miso Salsa

21 Chilli Tuna and Bean Salad 52 Tempeh Larb & Rice Salad Bowl

22 Creamy Tuna Pasta Bake 53 Tofu Teriyaki Bowls

23 Greek Chicken Skewers 54 Tuna, Kale and Bean Salad

24 Lemon Pepper Fish

25 Lite Chicken Parmigiana
26 Pesto Chicken
27 Plant Based Lasagne
28 Quesadilla
29 Risoni Salad with Chicken
30 Sweet Potato, Leek and Ham Soup
31 Tuna Pasta Salad
32 Vegetable Flat Bread
33 Zoodle Ragu

2
 DISCLAIMER stuff..)
boring
(aka...the
The content in this book is written with the assistance of an Accredited Practicing Dietitian.
These recommendations are not formulated to specific dietary or nutritional deficiencies, allergies and/or health
conditions. If you experience any of these, we recommend you seek professional advice from a qualified health
professional, such as a GP or an Accredited Practicing Dietitian.

The material and content contained in Leah Itsines’ BARE Essentials Guide are intended to support general health,
wellbeing and a healthy eating journey, however, they are not a substitute for professional medical advice, diagnosis
or treatment. Users of this guide should not rely exclusively on the information provided, as generic guidelines have
been used to capture a broad-spectrum audience (market specified in the introduction). Any specific health and
medical questions should be raised with your healthcare professionals.

The Nourishing Cook Pty Ltd will not be held liable for the interpretation or use of information provided.
The Nourishing Cook Pty Ltd makes no warranties or representations, expressed or implied, as to the accuracy or
completeness, timelessness or usefulness of any options, advice services or other information contained or referred
to in this document. The Nourishing Cook Pty Ltd does not assume any risk for your use of this information, as such
material or content may not contain the most up-to-date information.

Please note, the BARE Essentials Guide, once purchased and downloaded, is deemed as used. As this is the case, if a
customer is seeking a refund it is up to the discretion of The Nourishing Cook Pty Ltd as to whether this refund will be
fulfilled or not.

The information and material contained within this book come from a number of sources, including my own personal
experiences and the experiences of others who have granted their permission for the use of their material and
material copied under statutory licenses. Accordingly, the information and material in this book is copyright 2020 to
The Nourishing Cook Pty Ltd. Therefore, no part of this book may, in any form or by any electronic, mechanical,
photocopying, recording or any other means be reproduced, stored in a retrieval system or be broadcast, sold or
transmitted without prior permission of the publisher, The Nourishing Cook Pty Ltd.

3
Hey, ladies!
With everything going on in the world at the moment, it is clear that these are challenging times for so many. Thank you for
reaching out to the BARE Guide community and myself, to share your stories, uncertainties and anxieties that Coronavirus has
presented for your countries, communities and families. Once again it is clear how a community like this can provide support,
advice and a safe space to help us all navigate these strange times. I am so proud of how kind, positive and supportive you have
all been to each other. This is why I love BARE and this amazing community so much, we have stuck together, through thick & thin
(since launching in April 2019). Lets keep it going!

I know how easy it can be to lose focus of leading a healthy lifestyle in unusual times like these, but it is so important now, more
than ever, to focus on maintaining your physical, mental and emotional health as this is one thing that we can control and is
going to keep us strong moving forward. I don’t want you guys to feel stranded with your healthy eating, particularly with the
reduced access many of us have to certain food products. So I thought what better way than to give you some more BARE
recipes, using simple ingredients that you are likely to already have in your pantry, to cook while you are spending more time at
home!

We’ve put together this BARE Essentials as an extension of the current BARE Guide and BARE Vegetarian Guide. The BARE
Essentials Guide contains 40 BARE main meal recipes that fit either Model 1 or Model 2, but instead of serving 1, they serve 4.
Each recipe has a meat-based and vegetarian variation, so whether you use the BARE Guide or the BARE Vegetarian Guide, there is
an option for you! We also have a little freeze symbol that shows what can/cannot be frozen. Along with this, we have some
included breakfast and snack recipe ideas.

I hope you love these new recipes and they’re able to help you in this time of need. As a community throughout challenging times
like this, it’s important to come together and continue to support, motivate and empower one another. So we can all get through
this together and come out stronger (and healthy) at the other end!

If you have any questions or need any additional

Information or help, please feel free to email us
at info@leahitsines.com.au or reach out via
the BARE Guide Community Facebook group.

Happy Cooking & stay safe!!

a h x x
Le

4
BARE ESSENTIALS
RESOURCES

5
 WHAT DO WE CONSIDER STAPLES?
Staples are food items that are, generally, easy to find, are long lasting and can be used to create super diverse meals. Staples will
be different from household to household, depending on food preferences and the meals typically cooked. Where you live and the
cuisines you mostly cook will also determine the staples you keep. We have tried to incorporate a whole range of cuisines through
BARE Essentials to cater for many different preferences.

To me, the term ‘staple’ refers to ingredients used in everyday cooking or ingredients that will be long-lasting when stored
properly in your pantry, fridge or freezer. The staples in my house include eggs, meats, canned goods, grains and dairy products.

In the BARE Essential recipes, we’ve considered the following ingredients as staple ingredients and these form the base of the
recipes:

PANTRY FRIDGE FREEZER

Tinned Tomatoes Meats Frozen Fruit

Tomato Passata Eggs Frozen Vegetables

Tinned Beans/Lentils Dairy (Milk, Cheese)

Oats Sauces
(tomato sauce, BBQ sauce, mustard)

Grains TIME
(pasta, rice, quinoa, cous cous)

Coconut Milk As always, BARE is flexible, so if you don’t like these ingredients or you aren’t able to find
them in the store – reach out to us at info@leahitsine.com.au OR through the Facebook
BARE Guide community page!
Tinned Fish
Once you have stocked your pantry, fridge and freezer with these staples, you can then
Pasta purchase your fruits and vegetables fresh as you need them or, as an alternative, use a
mixed frozen variety – depending on what is available to you.
Flour
As you look through the guide you will notice I have included ‘mixed vegetables’ in some of
the recipes, this leaves the option open for you to use whatever you have access to,
Breadcrumbs whether that is fresh or frozen.

As for meats, your local butcher is often the best place to find what you need! If you can’t
Stocks/Stock Cubes find what you are looking for, consider a different cut of meat or swap for an
alternative protein option. You will notice on each recipe I have provided a meat-based and
Sauces vegetarian protein source, for you to choose between depending on what you have
(soy sauce, chilli sauce)
available or what you prefer.
Oils & Vinegars
Spreads
(Peanut butter, honey etc)

Nuts and Seeds

Sugars

Bread
Onions

Garlic

Potatoes
6
 TIPS TO MANAGE
THIS CHANGING ENVIRONMENT
WORKING FROM OR STAYING HOME?
A while ago, I am sure many of us would’ve dreamed about working from the comfort of our own homes, but now that it is the
reality for many, it is proving to be a little more challenging for some than originally expected! When I work from home, the
fridge just seems like the most magical place in the house, and it can be challenging to not mindlessly snack on things I typically
wouldn’t while working in the office.

Here are some of my tips to curb snacking and to continue to follow a healthy, balanced diet while working from home.

MAINTAIN REGULAR EATING SCHEDULE

Maintain your eating structure as closely as you can to how you would when working from the office. If you stick to eating at
these specific times, you’ll be less likely to graze across the day. If you don’t maintain an eating schedule, you’re more likely to
overeat at the next meal or snack as these choices are more likely to be unhealthy (which of course, isn’t what we want!).

Another great strategy to maintain this regular eating pattern is to pack your lunch and snacks the night before or the
morning of, as you would on a regular office working day. That way you aren’t having to make food decisions or scrape something
up during the working day.

BREAKFAST - 7AM ut
y s c h edule, b ou!
m y
This is times to suit
SNACK - 10AM th e s e
change
LUNCH - 1PM

SNACK - 3:30PM

DINNER - 6:30PM

STAYING HYDRATED
In the BARE Guide, we recommend you consume 2 to 2.5 litres of fluids each day, primarily from water. While this is just a general
guide, it is important that you drink enough water throughout the day. When exercising, you lose fluid which needs to be
replenished. If you’re doing home workouts and sweating it out in the living room, ensure that you are actively hydrating your
body and increasing your fluids throughout the day to meet these increased demands.

I personally like to get a big 2L water bottle and aim to drink at least half by lunch time. This allows me to drink the remaining half
by the time dinner hits. I find this to be a great way for me to stay hydrated throughout the day.

7
 TIPS TO MANAGE
THIS CHANGING ENVIRONMENT
PREPARE NUTRITIOUS SNACKS
Preparing your snacks ahead and stocking your fridge and pantry with healthy snack options is a really good way to curb
unhealthy snacking. It’s also a great way to avoid having to clean the kitchen everyday if you were to cook your snacks daily.

Some of my favourite snacks to prepare in advance and freeze that I love in the BARE Guide are:

Bacon pinwheels

Bacon pinwheels are incredible to make in advance. Once they’re rolled, I freeze
uncooked on a tray. Once frozen I then transfer to a freezer bag to make more
space in the freezer. These can also be frozen cooked and heated up in the
microwave. If cooking from uncooked, first defrost in the fridge and then pop in
the oven to cook! If I’m super hungry and impatient, I’ll throw them in the
microwave frozen for a minute or so to defrost and then into the oven to cook.

Savoury muffins / egg muffins

Any sort of muffin or burrito wrap is perfect to cook in bulk and freeze. Once
they are fully cooked, wrap in cling film in single portions and grab and go in the
mornings. These can be defrosted in the oven (without the cling film!) or in the
microwave.

Zucchini fritters

Fritters are great to have fresh and can last in the fridge for 2 to 3 days. If you’re
wanting to make them in bulk, then cook and freeze them in single portions (a
piece of baking paper in between each). Grab and defrost in the fridge and pop
back on the pan to heat up.

Banana blueberry loaf

Banana bread never usually lasts in my fridge (because we eat it so quickly!) but If
you have loads of bananas, then they’re perfect to make use of in this loaf, which
can be frozen. This is a great sweet treat to have in the freezer to pull out on a
rainy day. Once cooked, freeze the loaf in single wrapped portions, that way you
will only defrost what you need.

8
 TIPS TO MANAGE
THIS CHANGING ENVIRONMENT

CURBING MINDLESS EATING

The fridge and pantry are just way too accessible when working from home! Aside from maintaining a regular eating schedule and
being prepared with healthy snacks, it is important to practice mindful eating (at all times, but especially when you’re spending
more time at home).

Mindful eating is practicing more awareness about when we eat, why we eat and how much we eat. This is particularly important
when we find ourselves in situations where we are eating more and/or different foods than we would normally and when we are
eating when we are not physically hungry. A good way to become more aware of our eating behaviors is to ask ourselves (before
we eat) the following questions:

Am I physically hungry?

If not, what am I reaching for food? i.e. I’m bored/stumped with my work/tired/happy/sad/stressed

Once you have identified the triggers of your mindless eating, you can then put some strategies in place to address the
underlying cause.

Example: I eat when I am bored → consider some activities you could do, instead of eating, when you feel bored (reading, working
out, cleaning, reaching out to a friend).

Some other strategies that are helpful in reducing mindless eating are:

- Have a designated ‘eating’ place in your house, i.e. the dining table, and for every meal and snack you eat, eat it there. When we
eat while doing other activities, like working, watching TV, scrolling our phones, we are not eating mindfully and, over time, those
activities can start to form triggers for eating when we are not hungry. So switch everything off and enjoy the pleasure of eating!

- Always eat out of a bowl or off a plate, instead of eating food straight from the packet or container. This helps us appropriately
portion our food and also creates more eating awareness

9
 MEAL PREP
Meal prep is not essential, but in my opinion it’s pivotal to achieving and maintaining healthy eating. Meal prep is especially handy
in times when everyone is at home and feeling a little uneasy because of the current situation. Meal prep can make you feel
organised, motivated and can give you a real sense of purpose (especially if your personal circumstances have drastically
changed).

Without a plan or meals prepped ahead of time, you’re more likely to skip meals, eat something that doesn’t align with your health
goals and/or snack on the most convenient options.

My ‘meal prep Sunday’ is typically just me preparing some of the components of the BARE recipes (i.e. burger patties, parmy’s) in
advance, so on the day I can pull these out and cook, while preparing the rest of the dish fresh.

Here are some of my favourite recipes in the BARE Guide that I LOVE to meal prep in advance:

Beef Burgers

The patties are great to make in advance, freeze on a tray uncooked with a sheet
of cling film in between each layer. Once frozen, transfer to a freezer bag to save
room in the freezer. These just need to be defrosted and cooked on the pan, then
added to your fresh ingredients (like lettuce, tomato, burger bun etc). Can’t find
burger buns? Doesn’t matter, you can have an open burger plate or patty plate as
I like to call it ha-ha!

Beef Curry

Curries are ALWAYS a good idea to freeze. Once the curry has been made, this
mixture can be frozen as is or in containers with rice. If you are leaving it in the
freezer it will last up to 3 to 4 days.

Chicken Parmigiana

The parmy’s are great to make in advance. I coat the meat in the crumb and place
onto a tray. I like to freeze uncooked, but these can be cooked and then frozen.
Freeze on a tray with a sheet of baking paper in between each layer so they don’t
freeze together. Transfer to a freezer bag once frozen.

Marinated Meats

Chicken chipotle salad, chicken yiros, satay skewers, Greek oregano chicken,
grilled pork and broccoli, pepper steak Every recipe that calls for meat to be
marinated, marinate in advance and then frozen uncooked. This is a super easy
way to reduce mess at cook times because you’ve already done the hard work.
Meat can be
frozen for up to 4 to 6 months, but I prefer to rotate quicker than this.

Pesto / Napoletana Sauce

Sauces are perfect to make in bulk and freeze in single portions for you to grab
when quickly whipping together a quick dish, like a pasta or pizza.

10
 FLEXIBILITY
& HEALTHY BEHAVIOURS
Flexibility is something that is so important in any healthy eating journey, and with our current situation, it’s even more important
because ingredients may not be available. This is a time we need to adapt, change and have the confidence to make swaps and
alternatives when needed.

In the BARE Guide, we have a comprehensive swaps and alternatives chart that can help you through this journey, but here are
some of my favourite swaps for protein options:

Chicken Tinned Chickpeas

Beef Tinned Kidney Beans

Tofu Tempeh or Edamame

Fish fillets Tinned Tuna

As you will notice in the swaps and alternatives table, when replacing an ingredient it is important to replace it with something of
equal or as close to nutritional value as possible, i.e a protein for another protein, not a protein for a cup of lettuce.

HEALTHY BEHAVIOURS
Keep busy:
This is super important, especially when we’re stuck inside. I like to jam pack my days with work, but also things that give me a
break from work like spring cleaning, gardening or exercise. Keeping busy will keep your mind at ease and help you feel a little
more
‘normal’.

Walking outside or get some sunshine:

If you’re an active person and love getting outdoors – don’t let this stop you! When walking outdoors, steer clear of people or
places where people may congregate (make sure you follow the recommendations of your local area). It could be something as
small as a walk around the block, or sitting outside in the sun for 10 minutes.

Home workouts:
As part of the BARE lifestyle, we have based our plans on a moderately active person. As the gyms are closed, there is nothing
stopping you from a home workout! All you need is a mat (or a carpet or towel). There are plenty of home workouts out there or you
could even make up your own!

Meal prep:
Meal prep is something that I LOVE and I think is pivotal to healthy living in times like these. We have to be organised (as much as
possible!). On page 10 there are some really great starting points for meal prep, but meal prep takes many different forms, it can
be whatever will set you up well to achieve your food goals (i.e cleaning the pantry or emptying the fridge.).

Wake up and ‘get ready’:

To make you feel a little more ‘normal’ and in routine, wake up at the same time you typically would for work. Stick to your typical
morning routine as much as possible (showering, brushing hair, skin care etc). I find if I stay in my pajamas all day, I feel sluggish.
Of course, by all means be comfortable in what you wear, but perhaps leave the pj’s for bedtime!

11
BREAKFAST/SNACK IDEAS
Frozen fruit smoothies

Smoothies are super easy to make in the morning, need minimal ingredients. All you
need is some cut up fruit, fresh or frozen (for ease), some liquid (i.e. milk or water),
a carbohydrate (i.e oats) and if you can, a little protein (i.e. nuts, seeds or a scoop of
your favourite protein powder). You can also add a sweetener like honey or maple
syrup.

I love to prep the fruit for my smoothies in advance and portion it into zip lock bags.
On the bag, I write the name of the smoothie (i.e. cherry ripe, snickers etc) and then
the ingredients I’ll need to add (i.e, 1 cup milk, 1 teaspoon honey, 1 scoop protein
powder). This makes it easier to grab and go.

Toast Toppers

A little toast in the morning is a super easy breakfast, and can be topped with so
many different options! Try the usual avocado and egg, or peanut butter and berries!
If you’re having trouble finding bread, then consider making your own. Below is a
recipe used for some delicious, crunchy and soft bread.

Ingredients: Directions:
3 cups plain flour Preheat oven to 220°C.
1 1/2 cups warm water Mix warm water with yeast, and allow to sit for 5 to 10
1/2 teaspoon dried yeast minutes until it froths. Add it into the bowl with flour, a pinch
Pinch of salt flakes of salt and mix well.
Pinch of dried rosemary Lightly flour a bench and knead the bread until it forms a
Pinch of dried oregano perfect little ball. Place into an oiled bowl and cover with a
Olive oil tea towel. Leave to rise for 2 to 3 hours in a warm place.
Remove from the bowl, sprinkle herbs and then shape into
a ball and place into an oven safe pot. Sprinkle salt flakes on
top and cover with a lid.
Cook in the oven for 30 mins, remove the lid and cook for
another 10 minutes.

Porridge with fresh or dried fruit

Porridge with fruit is something I grew up on, and it’s a perfect breakfast using
minimal ingredients. All you need is some oats, liquid (i.e milk, water), fruit (can be
frozen) and a little sweetener (i.e honey, maple or sugar). Porridge is super easy and
versatile, you can have a different breakfast every morning!

Overnight Oats

Similar to porridge, overnight oats is a wonderful breakfast to have using staple

ingredients. All you need is oats (or quinoa flakes) as a base, a liquid (i.e milk) and
some sweetners/flavouring (i.e maple, honey, dried fruit). My favourite is banana and
a shot of coffee! The flavours are endless and you can have a different flavour every
morning.

12
 MODEL 1

RECIPES Symbol Key:

GF NF DF VEG

Gluten Free Nut Free Dairy Free Vegetarian Freezable

13
 BEEF TACO WRAPS
NF VEG Scramble 880g of silken tofu or 680g of
SWAP firm tofu in a pan for 4 to 5 minutes and
then add the taco spice.
Serves: 4
Prep Time: 10 minutes
Cook Time: 15 minutes

Ingredients:
Olive oil
600g lean beef mince
2–4 tablespoons taco spice
4 x 45g wholegrain wraps
½ medium avocado, sliced
40g cheddar cheese, grated
4 handfuls lettuce, shredded
2 small tomatoes, sliced

Directions:
1. In a deep pan, heat a splash of olive oil over medium-high heat. Add beef mince to the pan and, using your
cooking utensil, begin to break up the mince into smaller pieces. Cook the beef mince for 5 - 6 minutes until
there is no excess liquid left in the bottom of the pan. Add taco spice and cook for a further 1 minute.
2. Warm wraps for 20 seconds and top with mince, avocado, cheese, lettuce and tomato.
3. Roll up and eat!

14
 BURRITO
VEG Increase black beans to 2 1/3 cups
NF SWAP and cook for 5 minutes or until heated
through. Then add canned tomato and
resume from step 3. Skip step 2, follow
Serves: 4 directions otherwise.
Prep Time: 10 minutes
Cook Time: 20-25 minutes

Ingredients:
Olive oil
600g lean beef mince
1 small red capsicum, sliced
2-3 tablespoon taco spice mix
1 cup canned black beans, drained and rinsed
1 cup canned tomatoes
4 x small wraps
1 cup iceberg lettuce, shredded
40g feta, crumbled

Directions:
1. In a large pan, heat a small splash of olive oil and heat over medium-high heat.
2. Add beef mince and break up into small pieces using your cooking utensil. Cook until most of the beef is
browned.
3. Add the capsicum, spice mix, black beans, canned tomatoes into the pan and continue to cook for a further 5
to 7 minutes or until mixture thickens.
4. Warm wraps and divide mince mixture by 4. Place the mince in the middle of the wrap and top each with
lettuce and feta. Roll up, enclosing both ends on your way.

15
 CHICKEN CAESAR SALAD
NF
VEG Increase boiled eggs from 4 to 8 (2 per serve)
SWAP and top with 10g of pinenuts (per serve).

Serves: 4
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:
250g rotisserie chicken, shredded
½ head lettuce, roughly sliced
1 small avocado, sliced
4 large eggs, boiled, peeled and quartered
40g fresh Parmesan cheese, shaved

Croutons:
120g bread roll, sliced bread or baguette, cubed
Olive oil spray

Dressing:
2 cloves garlic, crushed
2 teaspoons Dijon mustard
3 tablespoons olive oil
Lemon juice, to taste
Salt and pepper

Directions:
1. Preheat the oven to 180°C/350°F and line a tray with baking paper.
2. Spray the bread roll cubes with olive oil and a sprinkle of salt and add to baking tray. Cook for 10 minutes or
until lightly golden.
3. In a small bowl, mix all dressing ingredients and set aside.
4. Add lettuce, shredded chicken, avocado and eggs into a serving bowl and pour over dressing. Sprinkle with
parmesan cheese and top with croutons.

16
 CHICKEN TENDERS &
ROAST VEGGIES
VEG Swap chicken for eggplant strips and serve
NF SWAP with 80g of mixed nuts, toasted and
sprinkled on top (if you have a nut allergy,
you could use tofu or tempeh as an
Serves: 4 alternative). Add eggplant into a large bowl
of water with 2 tablespoons of salt.
Prep Time: 15 minutes Submerge and allow to soak for 20
Cook Time: 50 minutes minutes. Pat dry and coat as you would the
chicken in step 5.

Ingredients:
Vegetables: Crumb mixture:
3 medium potatoes, sliced into wedges 1 cup breadcrumbs
1- 2 medium carrots, peeled and chopped 1 teaspoon dried parsley
1 large brown onion, quartered 1 teaspoon paprika
1 zucchini, sliced thickly 1 teaspoon turmeric
1 tablespoon tomato paste 1 teaspoon cumin
Olive oil Salt and pepper
Salt and pepper
600g chicken breast, sliced into thick strips
1 cup milk

Directions:
1. Preheat the oven to 180°C/350°F and line a tray with baking paper.
2. Add all vegetables into a bowl and drizzle with olive oil, add tomato paste and season with salt and pepper. Mix
well and place on the baking tray. Place into the oven for 30 minutes.
3. In a small bowl, mix breadcrumbs, dried parsley, paprika, turmeric, cumin, salt and pepper.
4. Add the milk to another small bowl and set aside.
5. Dip in the milk, then the crumb mixture and place onto a plate.
6. Take the vegetable tray from the oven and add crumbed chicken. Bake for a further 20 minutes.

17
 CHICKEN AND FETA TRAY BAKE
VEG Season 2 2/3 cups of tinned chickpeas with
GF NF SWAP garlic, salt, pepper, dried oregano and
paprika.

Serves: 4 At step 4, add the chickpeas into the tray

along with the other vegetables and cook for
Prep Time: 10 minutes 20 minutes or until vegetables are cooked to
Cook Time: 20- 25 minutes your liking.

Ingredients:
600g chicken breast, sliced into thick strips
2 cloves garlic, crushed
Salt and pepper
1 teaspoon dried oregano
1 teaspoon paprika
Olive oil
500g mixed vegetables (fresh or frozen and thawed)
30g black olives, sliced
40g feta cheese, crumbled
Small splash of water or stock
2 cups basmati rice, cooked (160g uncooked)

Directions:
1. Preheat the oven to180°C/350°F and line a deep dish with baking paper .
2. Coat chicken in garlic, salt, pepper, dried oregano and paprika. Mix well to ensure every fillet is coated.
3. Heat a pan over medium-high heat and add a splash of olive oil. Lightly brown each fillet of chicken (no need to
cook all the way through) and place in the baking dish.
4. Add mixed vegetables (my faves are broccoli, beans, carrots and capsicums) and season with a sprinkle of salt
and pepper.
5. Top dish with olives and feta cheese. Add a small splash of water or stock to the bottom of the dish to
prevent burning.
6. Bake for 20 minutes or until chicken and vegetables are cooked through.
7. Serve the chicken sliced on a bed of rice and vegetables.

18
 CHICKEN CREAMY PASTA
VEG Add 80g of pinenuts to the pot with the sauce
NF SWAP and cook for 20 minutes. These can be
toasted beforehand to give more flavour.

Serves: 4
Prep Time: 10 minutes
Cook Time: 20 - 25 minutes

Ingredients:
Olive oil
1 red onion, sliced thinly
2 cloves garlic, crushed
2 cups mixed mushrooms, chopped
Salt and pepper
600g chicken breast, sliced thin small strips
1 cup tomato passata
¼ cup light thickened cream
2 cups pasta, cooked (160g uncooked)

Directions:
1. Heat a pan over medium-high heat and add a splash of olive oil. Add red onion and garlic. Cook for 2 to 3
minutes until the onion begins to soften.
2. Reduce heat to medium-low and add mushrooms and cook for a further 10 minutes or until softened.
3. Meanwhile, season chicken breast with salt and pepper.
4. Add chicken to the pan and cook for 5-7 minutes or until browned. Pour passata and cream into the pan and
stir. Season well with salt and pepper. Leave this to simmer for 10 minutes.
5. Add cooked pasta to the pot and stir. Season again with salt and pepper.

19
 CHICKEN & MUSHROOM
TRAY BAKE
VEG Instead of step 5 add 4 cups of tinned
NF SWAP brown lentils to the cooked baked rice as
soon as it comes out the oven, these can
be room temperature or warmed in a pan,
Serves: 4 it is up to you.
Prep Time: 10 minutes
Cook Time: 40 - 45 minutes

Ingredients:
Olive oil
1 medium brown onion, diced
2 cloves garlic, crushed
3 cups mixed mushrooms, sliced
160g basmati rice, uncooked and washed
4 sprigs thyme
2 cups chicken stock, boiling (or stock of your choice)
Salt and pepper
600g chicken breast
40g fresh parmesan cheese

Directions:
1. Preheat the oven to 230°C/440°F.
2. Heat a large pan over medium-high heat and add a splash of olive oil. Add brown onion, garlic and mushrooms.
Season with salt and pepper and cook for 10 to 15 minutes until the mushrooms are soft.
3. In a deep baking dish, combine washed rice, thyme sprigs, boiling (or very hot) chicken stock and the
mushroom mixture. Season with salt and pepper and wrap tightly with foil.
4. Place into the oven for 20 to 25 minutes or until the rice is light and fluffy and the liquid has been absorbed. Try
not to remove the foil during cooking as this will release the steam and hinder the cooking process.
5. Meanwhile, heat a large pan over medium-high heat and add a splash of olive oil, season the chicken and
brown on all sides. Reduce the heat and continue to cook for about 10 minutes, or until cooked through.
Remove from pan and thinly slice
6. Serve the baked rice topped with chicken and parmesan cheese.

20
 CHILLI TUNA AND BEAN SALAD
VEG Increase the beans to 2 2/3 cups and remove
GF NF SWAP tuna.

Serves: 4
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:
Olive oil
400g tinned black beans, drained and rinsed
1 clove garlic, crushed
A pinch chilli flakes
Salt and pepper
580g canned tuna in brine, drained
1 large cucumber, sliced
200g cherry tomatoes, halved
1 red onion, sliced
40g feta, crumbled
2 cups quinoa, cooked

Directions:
1. In a small pan, heat a splash of olive oil over medium-high heat.
2. Add black beans, garlic, chilli flakes and a pinch of salt and pepper. Warm through for 5 minutes.
3. Meanwhile, in a small bowl, combine the tuna, cucumber, cherry tomatoes, red onion, feta, quinoa, salt and a
drizzle of olive oil. Add black beans and mix through.

21
 CREAMY TUNA PASTA BAKE
VEG Swap tuna for canned brown lentils and
SWAP follow the directions as below.
Add a little garlic or chilli for extra flavour.
Serves: 4
Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients:
1 ¾ cups pasta, cooked (140g uncooked) (reserve 1-2 tablespoons of pasta water)
2 tablespoons butter or margarine
20g plain flour
2/3 cup milk (of your choice)
Salt and pepper
Handful fresh parsley, chopped
380g canned tuna in brine, drained
2 cups frozen small diced vegetables (i.e. carrots, peas, corn)
50g pinenuts
Zest and juice of ½ lemon
10g breadcrumbs
15g fresh parmesan cheese, finely grated

Directions:
1. Preheat the oven to 180°C/350°F.
2. Heat a small pot over medium heat and melt the butter or margarine. Once melted add the flour and whisk
until combined. Gradually add the milk and whisk continuously. You will notice the sauce thickening up, remove
from the heat and continue to whisk. You want the sauce to still be slightly runny. Season and add the parsley.
3. Add the pasta, 1 to 2 tablespoons of pasta water to the sauce and stir to combine.
4. Add the tuna, vegetables, pinenuts, lemon juice and zest to the pasta and stir to combine.
5. Transfer mixture to a baking dish, top with breadcrumbs and parmesan.
6. Bake for 25 minutes or until golden.

22
 GREEK CHICKEN SKEWERS
VEG Swap chicken for 680g of thick cubed firm tofu.
NF SWAP Don’t forget to ‘press’ the tofu first to remove
the excess liquid.

Serves: 4
Prep Time: 20 minutes
Cook Time: 15 - 20 minutes

Ingredients:
600g chicken breast, diced To serve:
2 teaspoons dried thyme ¾ cup BARE tzatziki
1 tablespoon ground cumin 4 x small pita breads
1 tablespoon ground coriander
Pinch ground cinnamon
Salt and pepper
Wooden skewers, soaked

1 large zucchini, cut into rounds

1 large capsicum, cut into cubes
2 small red onions, cut into wedges

Olive oil
Lemon juice, to taste

Directions:
1. Place chicken into a mixing bowl and season with thyme, cumin, coriander, cinnamon, salt and pepper and mix
to combine.
2. Thread a piece of chicken onto a wooden skewer and alternate between chicken, zucchini, capsicum and
onion.
3. Cook chicken skewers on a barbecue or a pan with a splash of olive oil until fully cooked through and the veg
softened. Squeeze lemon over the top once cooked.
4. Serve with pita bread and tzatziki.

23
 LEMON PEPPER FISH
VEG Swap fish fillets for 680g thick slices of
NF TIP
SWAP tofu. Don’t forget to ‘press’ the tofu first to
remove the excess liquid.

Serves: 4
Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients:
1 cup breadcrumbs
Zest of 1 lemon
1 tablespoon dried thyme or parsley
Salt and pepper, generous pinch
1 cup milk

680g white fish fillets

Salad:
1 cucumber, sliced
2 small tomatoes, sliced
1 red onion, thinly sliced
½ cup baby spinach
Olive oil to drizzle
Juice of 1 lemon
Directions:
1. Preheat the oven to 180°C/350°F and line a baking tray with baking paper.
2. In a small bowl, mix breadcrumbs, lemon zest, parsley, salt and pepper.
3. Pour milk into another bowl and set aside.
4. Dip each fish fillet in the milk, then the crumb mixture.
5. Place fish onto the lined tray and bake for 20 minutes. With 5 minutes to go, turn on the grill function of your
oven and brown until lightly golden.
6. Meanwhile, add cucumber, tomatoes, red onion and baby spinach into a bowl and season with salt, pepper,
olive oil and a squeeze of the lemon.

24
 LITE CHICKEN PARMIGIANA
GF NF Instead of the chicken use eggplant and serve
VEG
SWAP with 80g of nuts or seeds. Slice the eggplant
into strips horizontally and season. Start from
Serves: 4 step three by browning the eggplant on each
side and then placing onto a lined baking tray,
Prep Time: 10 minutes add toppings and cook for 20 minutes. ‘
Cook Time: 20 - 25 minutes For a little extra flavour, add some chilli flakes
into the vegetable mix!

Ingredients:
1 clove garlic, crushed
Salt and pepper
1 teaspoon dried oregano
1 teaspoon paprika
600g chicken breast, sliced lengthwise into thin fillets
Olive oil
2 large tomatoes, sliced into rounds
40g cheddar cheese, grated
500g mixed vegetables (fresh or frozen)
2 cups basmati rice, cooked (140g uncooked)

Directions:
1. Preheat the oven to 180°C/350°F and line a tray with baking paper.
2. In a small bowl combine garlic, salt, pepper, dried oregano and paprika. Add chicken and toss to coat.
3. Heat a pan over medium-high heat and add a splash of olive oil. Add chicken fillets to the pan and lightly brown
on both sides (no need to cook all the way through), then place on the baking tray.
4. Top chicken fillets with sliced tomato, a sprinkle of salt and top with cheese. Place into the oven for 10 minutes
or until chicken is completely cooked through.
5. Meanwhile, return the pan to heat and splash with olive oil. Add the vegetables and cook for 5 - 10 minutes.
Season with salt and pepper.
6. Serve chicken on a bed of cooked rice and vegetables.

25
 PESTO CHICKEN
VEG Coat 2 2/3 cups of tinned chickpeas in the
SWAP pesto and place into the oven for 5 to 10
minutes to warm slightly. Pair with pumpkin
and couscous.
Serves: 4
Prep Time: 15 minutes
Cook Time: 30 minutes

Ingredients:
3 cups pumpkin, cut into large slices
Salt and pepper
2 tablespoons balsamic vinegar
600g chicken breasts
2 garlic cloves, crushed
1 teaspoon dried oregano
1 teaspoon paprika
Olive oil
8 tablespoons BARE pesto
2 cups couscous, cooked (160g uncooked)
2 handfuls fresh parsley, roughly chopped
Lemon, to taste

Directions:
1. Preheat the oven to 180°C/350°F and line a baking tray with baking paper.
2. Add pumpkin slices onto the baking tray and season with a splash of olive oil, salt, pepper and balsamic
vinegar. Place into the oven for 30 minutes. Turn over halfway.
3. Meanwhile, coat chicken breast in garlic, salt, pepper, dried oregano and paprika. Mix well to ensure every fillet
is coated.
4. Heat a pan over medium-high heat and add a splash of olive oil. Lightly brown each fillet of chicken (no need
to cook all the way through) and place onto a lined baking tray (you can pull out the pumpkin after 20 minutes
and pop the chicken on the same tray, to save dishes).
5. Spread the pesto over the chicken and place into the oven for 20 minutes or until the chicken is cooked
through.
6. Mix parsley and lemon juice through the cooked cous cous.
7. Serve pesto chicken on a bed of couscous and pumpkin. Squeeze lemon over the top.

26
 PLANT BASED LASAGNE
VEG Swap plant-based mince for 600g of chicken
NF SWAP mince. Cook the chicken mince in step 2 and
wait until all the excess liquid has evaporated
before moving onto the next step.
Serves: 4
Prep Time: 10 minutes
Cook Time: 40-45 minutes

Ingredients:
Olive oil
1 brown onion, diced
2 cloves garlic, crushed
680g plant-based mincemeat alternative (i.e. soy or mushroom-based)
Salt and pepper
2 teaspoon dried oregano
2 bay leaves
800g canned tomatoes
½ cup vegetable stock (or stock of your choice)
60g ricotta cheese
2 cups baby spinach
280g fresh lasagne sheets OR 140g dry lasagne sheets
20g parmesan cheese, grated

Directions:
1. Preheat the oven to 180°C/350°F.
2. In a deep pot, heat a small splash of olive oil over medium-high heat. Add onion and garlic and cook for 2 to 3
minutes or until onion is translucent. Add plant-based mince, salt, pepper, dried oregano, bay leaves and cook
for 2 to 3 minutes.
3. Add canned tomatoes, vegetable stock and ricotta. Bring to the boil then reduce the heat and allow to simmer
for 20 minutes. Stir through the baby spinach and season.
4. In a deep baking dish add a small spoonful of sauce and spread edge to edge. This is to prevent anything
sticking. Top with a layer of lasagne sheets.
5. Continue to layer with sauce, followed by lasagne sheets until you’ve used up the ingredients. Top with
parmesan cheese. Cover with foil and place into the oven for 30 minutes.
6. Remove the foil and return to the oven for another 10 minutes.
7. Remove and allow to lightly cool. Serve.

27
 QUESADILLA
VEG Replace minced beef and increase black
NF SWAP beans to 2 2/3 cups and follow the recipe
directions, skipping step 2. In step 3 cook
the black bean mixture until they are
heated through, about 3 to 4 minutes.
Serves: 4
Prep Time: 10 minutes
Cook Time: 15-20 minutes

Ingredients:
Olive oil
600g lean beef mince
1 cup canned black beans, drained and rinsed
250g cherry tomatoes, halved
1 ½ cups corn kernels (fresh, canned or frozen)
2 tablespoons taco spice mix
4 x small wraps
1 small avocado, sliced
40g cheddar cheese, grated
Handful of fresh coriander, roughly chopped
Juice of ½ lemon

Directions:
1. In a large pan, heat a small splash of olive oil and heat over medium-high heat.
2. Add beef mince and break up into small pieces using your cooking utensil. Cook until most of the beef is
browned.
3. Add black beans, cherry tomatoes and corn and continue to cook for a further 5 minutes or until the beef is
cooked and there is no liquid at the bottom of the pan. Add taco spice and cook for another 2 to 3 minutes.
4. Heat a flat sandwich press (if you don’t have one, use a fry pan) over a high heat and place the wrap one at
a time on the hot plate, spoon one quarter of the beef mixture onto one half of each wrap. Top with avocado,
cheese, coriander and a squeeze of lemon. Fold the wrap in half and close the sandwich press. Toast until
lightly golden, this should take a couple of minutes. If you are using a fry pan, flip the quesadilla halfway.

28
 RISONI SALAD WITH CHICKEN
VEG In a small pan, heat 2 2/3 cups of tinned
NF SWAP chickpeas and add garlic, salt, pepper and
dried oregano. Cook for 4 to 5 minutes.
Continue onwards from step 4.
Serves: 4
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:
600g chicken breast, cubed
2 cloves garlic, crushed
2 teaspoons dried oregano
Salt and pepper
Olive oil
1 small cucumber, sliced
12 cherry tomatoes, halved
1 small red onion, halved and sliced
40g feta cheese, cubed
Handful of baby spinach
2 cups risoni, cooked (140g uncooked)

Directions:
1. Season chicken with garlic, dried oregano, salt and pepper.
2. Heat a pan over medium-high heat and add a splash of olive oil. Cook the chicken in batches until lightly
browned and cooked through.
3. In a small bowl, add cucumber, tomatoes, red onion, feta and baby spinach. Drizzle over a little olive oil and a
pinch of salt and mix well.
4. Add chicken and risoni to the bowl and toss well. Or, divide the salad and risoni evenly between 4 bowls, and
top with chicken.

29
SWEET POTATO, LEEK AND HAM SOUP
VEG Add 2 2/3 cups of tinned chickpeas once you
NF SWAP have blended the mixture and heat on the
stove for 5 to 10 minutes.

Serves: 4
Prep Time: 10 minutes
Cook Time: 40 - 45 minutes

Ingredients:
Olive oil
2 cloves garlic, crushed
1 medium leek, chopped thinly
1 large sweet potato, peeled and chopped in chunks
Salt and pepper
3–4 fresh thyme sprigs (1 teaspoon dried if unavailable)
1 litre chicken stock (or stock of your choice)
1 cup milk
400g lean ham off the bone, cut thickly or in chunks

To serve: 4 x small bread rolls

Directions:
1. Heat a deep pot over medium-high heat and add a splash of olive oil. Add garlic and leek to the pot and cook
for 3 to 4 minutes. Add sweet potato, salt, pepper and thyme. Stir and heat through for 2 to 3 minutes.
2. Add chicken stock and top with a lid. Cook for 30 minutes. Add milk and cook for a further 5 minutes.
3. Once vegetables are tender, remove from heat and blend half the mixture until smooth. Pour back into the pot
and mix. This will give you a chunky but smooth soup. If you’d prefer it to all be smooth, blend the remaining
half.
4. Top with ham pieces and mix through. Serve with a warmed bread roll.

30
 TUNA PASTA SALAD
VEG Swap tuna for 2 2/3 cups of butter beans.
NF SWAP If you prefer, toast the butter beans in a
pan until they’re lightly golden.

Serves: 4
Prep Time: 10 minutes
Cook Time: 8 - 10 minutes

Ingredients:
580g canned tuna in brine, drained
2 cups pasta, cooked (160g uncooked)
12 whole black olives, chopped
40g feta, crumbled
1 cup corn kernels (fresh, canned or frozen)
20 cherry tomatoes, halved
Handful fresh basil leaves

Dressing:
½ tablespoon olive oil
1 tablespoon red wine vinegar
Pinch of salt

Directions:
1. In a large mixing bowl, add tuna, cooked pasta, olives, feta, corn, cherry tomatoes and basil.
2. In a seperate bowl combine all dressing ingredients and dress the salad. Mix well and serve warm or cold.

31
 VEGETABLE FLATBREAD
MEAT
At step 3, spread the bases with 4 tablespoons
VEG SWAP of tomato passata (or pizza sauce) instead of
hummus, and top with 500g shredded rotisserie
chicken.
Serves: 4
Prep Time: 10 minutes
Cook Time: 35 minutes

Ingredients:
Olive oil
2 brown onion, sliced
6 small mushrooms, sliced
2 capsicums (mixed colours), sliced
4 small flatbreads or pizza bases
8 tablespoons hummus
2 teaspoons dried herbs of your choice (i.e. oregano, rosemary)
40g mozzarella cheese, grated
40g pinenuts or dukkah
Handful fresh parsley

Directions:
1. Preheat oven to 200°C/390°F and line a baking tray with baking paper.
2. In a pan, heat a splash of olive oil over medium-high heat. Add onions, mushrooms and capsicums and cook on
a low to medium heat for 15 to 20 minutes to soften. Set aside.
3. Spread the flatbreads with hummus, herbs and top with vegetable mixture and cheese. Sprinkle with pinenuts
or dukkah.
4. Place in the oven for 10 to 15 minutes until the cheese has melted and the base is lightly golden.
5. Top with parsley and serve.

32
 ZOODLES WITH LAMB RAGU
VEG Instead of the lamb, use 2 2/3 cups of canned
NF SWAP black beans. They will not need to slow cook
and can be done in a pot on the stove instead.
Follow the directions from step 2 and cook for
2 minutes. In step 4 instead of transferring to
Serves: 4 a slow cooker, add the ingredients to the pot,
Prep Time: 15 minutes bring to a boil and then reduce the heat and
cover. Allow to simmer for 15 to 20 minutes. If
Cook Time: 4 - 8 hours you prefer a thicker consistency, remove the
lid for the last 5 to 10 minutes.

Ingredients:
2 tablespoons flour
Salt and pepper
Olive oil
600g lamb, fully trimmed and diced (use a cut that is appropriate for slow cooking, i.e. leg or shoulder)
2 cloves garlic, crushed
2 tablespoons tomato paste
¼ cup white wine
1 cup beef stock (or stock of your choice)
400g canned tomatoes
2 teaspoons dried oregano
1 bay leaf
2 cups spaghetti, cooked (140g uncooked)
2 large zucchini, spiralised
40g parmesan cheese

Directions:
1. Coat beef in flour, salt and pepper.
2. Heat a pan over medium-high heat and add a splash of olive oil. Add the garlic and lamb to the pan and cook
until lightly browned on all sides .
3. Add tomato paste and white wine to the pan and cook for 4 to 5 minutes, until the wine has reduced.
4. Transfer the lamb to the bowl of a slow cooker and add the beef stock, canned tomatoes, oregano, bay leaf,
salt and pepper. Give it a little taste here and season accordingly. Leave to slow cook for 4 hours on high or 8
hours on low.
5. In a small pan, heat a splash of olive oil over medium heat, add the spiralized zucchini and lightly fry for 3 to 5
minutes. They should be soft but still have a bite to them.
6. Combine the zucchini noodles with the cooked pasta and mix well, top with lamb ragu and parmesan cheese.

33
 MODEL 2

RECIPES Symbol Key:

GF NF DF VEG

Gluten Free Nut Free Dairy Free Vegetarian Freezable

34
 BEAN MINESTRONE
MEAT
Add 280g rotisserie shredded chicken at the
DF NF SWAP end of step 3.

Serves: 4
Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients:
Olive oil
2 cloves garlic, crushed
1 teaspoon dried thyme
3 potatoes, diced (small)
2 carrots, peeled and diced (small)
500g canned red kidney beans, drained and rinsed
1.2 litres chicken stock (or stock of your choice)
400g canned tomatoes
Salt and pepper
320g pasta, uncooked

Directions:
1. In a large pot, add a small splash of olive oil and heat over medium-high heat.
2. Add garlic, dried thyme, potato and carrot to the pot and cook for 3-5 minutes. Add kidney beans, chicken
stock, canned tomatoes, salt and pepper. Stir through, cover and simmer for 10 minutes.
3. Add pasta to the pot and cook until al dente.
4. Serve into four bowls.

35
 BEEF TAGINE
VEG In place of the beef use 1 1/3 cups of dried
DF NF SWAP chickpeas and add these to the pan at step 3.
Slow cook for 3 hours on high.

Serves: 4
Prep Time: 10 minutes
Cook Time: 4 - 8 hours

Ingredients:
Salt and pepper
400g beef, diced (use a cut that is appropriate for slow cooking, i.e. chuck)
2 tablespoons flour
Olive oil
1 brown onion, diced
2 cloves garlic, crushed
3 medium potatoes, cubed
2 tablespoons Moroccan spice
400g canned tomatoes
500ml beef stock (or stock of your choice)
Handful fresh parsley, chopped
3 ½ cups couscous, cooked (315g uncooked)

Directions:
1. Coat beef in flour, salt and pepper.
2. Heat a large pan over medium-high heat and add a splash of olive oil. Add beef to the pan and brown on all
sides. Transfer to the bowl of a slow cooker.
3. Return the same pan to the heat and add onion, garlic, potatoes and Moroccan spice and cook for 2 to 3
minutes until the vegetables begin to soften, transfer to the slow cooker.
4. Add the canned tomatoes and beef stock to the slow cooker and cook on high for 4 hours or low for 8 hours.
5. Serve with couscous and top with fresh parsley.

36
 BEEF AND BUTTER BEAN STEW
VEG Increase the butter beans to 1 1/3 cups. There is
DF NF SWAP no need to slow cook the vegetarian version, you
can cook this in a pot on the stove! Start from
step 3 and add the garlic with the potatoes. Add
the beans at step 3, reduce the heat to low and
Serves: 4 allow to simmer covered for 15 to 20 minutes, or
Prep Time: 10 minutes until the vegetables are tender.
Cook Time: 4 - 8 hours

Ingredients:
300g beef, diced (use a cut that is appropriate for slow cooking, i.e. chuck)
2 tablespoons plain flour
Salt and pepper
Olive oil
2 cloves garlic, crushed
3 medium potatoes, cubed
2 medium carrots, peeled and cubed
2 tablespoons tomato paste
¼ cup red wine
400g canned tomatoes
½ cup beef stock (or stock of your choice)
2 teaspoons dried rosemary
2/3 cup canned butter beans, drained and rinsed
3 ½ cups cooked couscous (315g uncooked)

Directions:
1. Coat beef in flour, salt and pepper.
2. Heat a large pot over medium-high heat and add a splash of olive oil. Add beef to the pan and brown on all
sides, adding the garlic with 1 to 2 minutes to go. Remove the beef from the pot and set aside.
3. Return the pot to medium-high heat and add the potato, carrot and tomato paste, cook for about 5 minutes.
Return the beef to the pot and add the red wine. Allow to cook for 2 to 3 minutes, or until the wine has reduced.
4. Transfer the beef and vegetable mixture to a slow cooker. Add the canned tomatoes, stock and rosemary. Slow
cook for 4 hours on high or 8 hours on low.
5. With 15 minutes of cooking time to go add the butter beans.
6. Season and serve with couscous.

37
 CHICKEN KORMA TRAY BAKE
VEG Replace the chicken for 340g firm (pressed)
DF NF SWAP tofu and follow the directions below.

Serves: 4
Prep Time: 10 minutes
Cook Time: 40 minutes

Ingredients:
¼ cup coconut milk
300g chicken breast, cut into tenders
2 tablespoons korma paste
2/3 cup canned chickpeas, drained and rinsed
500g mixed vegetables (fresh or frozen)
Salt and pepper
4 cups couscous, cooked (160g uncooked)
Olive oil

Directions:
1. Preheat the oven to 180°C/350°F.
2. In a bowl combine the korma paste and 2 tablespoons of coconut milk. Add the chicken tenders and toss to
coat. Set aside.
3. To a baking dish, add chickpeas, mixed vegetables and remaining coconut milk. Season with salt and pepper.
Place in the oven for 20 minutes.
4. Meanwhile, in a medium pan, add a splash of olive oil and heat over medium heat. Add chicken and lightly
brown on all sides, about 2 to 3 minutes. Remove from heat.
5. Remove the baking dish from the oven and toss. Place chicken tenders on top of the vegetables and return to
the oven for another 15 to 20 minutes or until the chicken is cooked through and the vegetables are tender.
6. Season and serve with couscous.

38
 CHICKEN NOODLE SOUP
VEG Swap chicken for 1 1/3 cups of canned kidney
DF NF SWAP beans, drained and rinsed. Add these when
you add the corn kernels.

Serves: 4
Prep Time: 10 minutes
Cook Time: 30 minutes

Ingredients:
Olive oil
2 cloves garlic, crushed
1 leek, sliced into rounds
Salt and pepper
2 medium carrots, peeled and sliced into rounds
Pinch of dried thyme
1½ cups corn kernels (fresh, canned or frozen)
1 litre chicken stock (or stock of your choice)
320g egg noodle pasta, uncooked
400g rotisserie chicken, shredded

Directions:
1. Heat a large pan over medium-high heat and add a splash of olive oil. Add garlic, leek, salt, pepper, carrot and
dried thyme. Cook for 5 minutes until the leek has begun to soften.
2. Add corn kernels and chicken stock. Cover and simmer for 15 minutes.
3. Add egg noodle pasta and allow to cook until al dente, around 6 to 8 minutes.
4. Add the shredded chicken to the soup, taste, season and serve.

39
 CHICKEN SPANAKORIZO
VEG Add 1 1/3 cups of chickpeas (drained and
DF NF SWAP rinsed) instead of chicken when you add the
onion and garlic.

Serves: 4
Prep Time: 10 - 15 minutes
Cook Time: 25- 30 minutes

Ingredients:
Olive oil
1 medium onion, diced
2 cloves garlic, crushed
400g chicken mince
1 large bunch of spinach (fresh or frozen), chopped finely
3 tablespoons tomato paste
1 1/3 cups long-grain white rice, washed
2½ cups chicken stock (or stock of your choice)
Salt and pepper

Directions:
1. In a small pot, heat a small splash of olive oil over medium-high heat. Add onion and garlic into the pot and
cook for 2 to 3 minutes or until the onion becomes translucent.
2. Add chicken mince and break into smaller pieces using your cooking utensil. Once minced, add spinach and
tomato paste and allow spinach to wilt.
3. Add rice, chicken stock and season generously with salt and pepper.
4. Cover with a lid and allow to cook for 20 minutes.

40
 CHICKEN TIKKA TRAY BAKE
VEG Coat 540g canned chickpeas in the tikka
DF GF NF SWAP masala paste as you would the chicken.
Continue from step 3.

Serves: 4
Prep Time: 10 minutes
Cook Time: 40 -45 minutes

Ingredients:
400g chicken breast, diced
2 tablespoons tikka masala paste
400g canned tomatoes
400g canned chickpeas, drained and rinsed
2 medium carrots, peeled and chopped
3 potatoes, diced
Salt and pepper
Olive oil
4 cups basmati rice, cooked (360g uncooked)

Directions:
1. Preheat the oven to 180°C/350°F.
2. Coat chicken in tikka masala paste and mix well.
3. Into a deep baking dish, add canned tomatoes, chickpeas, carrots and potatoes. Season with salt and pepper
and place in the oven for 15 minutes.
4. Heat a pan over medium-high heat and add a splash of olive oil. Lightly brown the chicken on all sides and then
transfer to the baking dish.
5. Cook for a further 25 minutes or until vegetables are cooked.
6. Serve chicken, rice and vegetables together.

Tip: For extra flavour, cook your rice in chicken stock.

41
 CURRIED NOODLES
VEG Remove the chicken and increase the eggs to
DF SWAP 4.

Serves: 4
Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients:
Olive oil
200g chicken breast, sliced
Salt and pepper
2 eggs, whisked
500g mixed vegetables (fresh or frozen)
2 teaspoons curry powder
3 tablespoons soy sauce
4 cups hokkien noodles, cooked

To serve:
15g roasted peanuts, crushed

Directions:
1. Heat a pan over medium-high heat and add a splash of olive oil. Add chicken slices and season with salt and
pepper. Cook for 5 to 7 minutes until cooked through. Remove from the pan and set aside.
2. Pour eggs into the pan and cook as you would scrambled eggs. Remove from the pan and set aside.
3. Return the pan to heat and add another splash of olive oil. Add vegetables and cook until tender or cooked to
your liking.
4. In a small bowl, combine curry powder and soy sauce, mix well.
5. Add cooked noodles, chicken, egg and soy sauce mixture to the pan with the vegetables and toss to warm
through and combine.
6. Serve topped with roasted peanuts.

42
 FISH RED CURRY
VEG Add 1 1/3 cups of canned chickpeas (drained
DF NF SWAP and rinsed) as you would the white fish in step
3.

Serves: 4
Prep Time: 10 minutes
Cook Time: 20 hours

Ingredients:
Olive oil
2 tablespoons red curry paste
1 cup coconut milk
1 cup vegetable stock (or stock of your choice)
2 tablespoons soy sauce
2 teaspoons fish sauce
460g white fish, diced
60g snow peas, top and tailed
2 medium carrot, peeled, julienned
1 medium red capsicum, julienned
4 cups long-grain white rice, cooked (360g uncooked)

Optional: Fresh coriander

Directions:
1. Heat a pot over medium-high heat and add a splash of olive oil. Add curry paste and cook for 2 to 3 minutes.
Add coconut milk, vegetable stock, soy sauce and fish sauce and bring to a boil.
2. Add white fish, snow peas, carrots and capsicum. Reduce the heat and allow to simmer for 15 minutes with a
lid on. Serve with rice and fresh coriander if using.

43
 FRIED RICE
VEG Increase eggs to 4 large eggs instead of 2 and
DF NF SWAP remove the chicken.

Serves: 4
Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients:
Olive oil
2 eggs, whisked
300g chicken breast, finely diced
Salt and pepper
3 spring onions, sliced finely
2 large carrot, peeled and julienned
1 cup corn kernels (fresh, canned or frozen)
1 cup frozen peas, thawed
4 cups long-grain rice, cooked (360g uncooked)
2 tablespoons kecap manis
2 tablespoons soy sauce

Directions:
1. Heat a large pan over medium heat and add a splash of olive oil.
2. Pour eggs into the pan and cook as you would scrambled eggs. Remove from the pan and set aside.
3. Return the pan to the heat and add another splash of olive oil. Season the chicken breast and add to the pan.
Cook for 2 to 3 minutes. Add spring onions, carrot, corn and peas continue to cook for 10 minutes until the
chicken has cooked through and the vegetables are tender.
4. Add cooked rice to the pan and top with kecap manis and soy sauce. Season accordingly and serve.

44
 KOREAN BEEF STEW
VEG Replace the beef with 340g firm (pressed)
NF SWAP tofu and start from step 3 adding the tofu
into the pot with the onion. In step 4 reduce
the cooking time from 1 ½ to 2 hours to 20 to
25 minutes.
Serves: 4
Prep Time: 15 minutes
Cook Time: 1 hr 45 min - 2 hr 15 min

Ingredients:
Olive oil
400g beef, diced (use a cut that is appropriate for slow cooking, i.e. chuck)
2 tablespoons plain flour
Salt and pepper
1 brown onion, diced
2 cloves garlic, crushed
2 cm fresh ginger, minced
3 tablespoons soy sauce
1 cup beef stock (or stock of your choice)
2 teaspoons fish sauce
2 teaspoons brown sugar
2 teaspoons sesame oil
3 mixed coloured capsicums, thinly sliced
4 spring onions, sliced longways
2 cups long grain rice, cooked
20g sesame seeds

Directions:
1. Coat beef in flour, salt and pepper.
2. Heat a large pot over medium-high heat and add a splash of olive oil. Add the beef to the pan and cook for 4 to
5 minutes, or until browned all over. Remove beef from the pan and set aside.
3. Return the pot to medium-high heat, cook the onion for 4 to 5 minutes, until it begins to soften. Add the garlic
and ginger and cook for another 1 to 2 minutes.
4. Return the beef to the pan and add the soy sauce, beef stock, fish sauce and brown sugar. Reduce the heat to
low and allow to simmer covered for 1 ½ to 2 hours, until the beef falls apart. If the pan becomes too dry, add
more stock.
5. With 10 minutes of cooking time to go, add the sesame oil, capsicum and spring onions. Continue to cook
covered until the vegetables soften. If you prefer a thicker sauce, cook uncovered for the last 10 minutes.
6. Serve on a bed of rice topped with sesame seeds. 45
 MASSAMAN CURRY
VEG Add 2/3 cups of dried chickpeas in place of
DF NF SWAP the beef and add to the pan with the
massaman paste and garlic.
Continue from step 2.
Serves: 4
Prep Time: 10 minutes
Cook Time: 4 hrs 15 minutes - 8 hrs 15 minutes

Ingredients:
400g beef, diced (any cut that is appropriate for slow cooking, i.e. chuck)
Salt and pepper
Olive oil
3 tablespoons massaman curry paste
2 garlic cloves, crushed
3 medium potatoes, cubed
2 carrots, peeled and chopped
1 cup coconut milk
½ cup beef stock (or stock of your choice)
Juice of 1 lemon
4 cups basmati rice, cooked (360g uncooked)
Handful fresh coriander

Directions:
1. Coat beef in salt and pepper. Heat a pan over medium-high heat and add a splash of olive oil. Add beef and
cook until browned all over, about 5 minutes. Add massaman paste and garlic and cook for another 30
seconds.
2. In a slow cooker, add beef mix, potato, carrot, coconut milk, beef stock, lemon juice, salt and pepper. Slow
cook for 4 hours on high or 8 hours on low.
3. Serve with basmati rice and top with coriander.

46
 ORANGE CHICKEN
Add 1 1/3 cups of canned chickpeas (drained
DF NF VEG
SWAP and rinsed) in place of the chicken in step
3 and cook for 5 to 10 minutes until heated
through and the marinade has reduced.
Serves: 4
Prep Time: 10 minutes
Cook Time: 25 minutes

Ingredients:
Olive oil
1 clove garlic, crushed
400g chicken breast, diced
Salt and pepper
500g mixed vegetables (fresh or frozen)
4 cups brown rice, cooked (360g uncooked)

Marinade:
2 tablespoons chicken stock (or stock of your choice)
2 tablespoons orange juice
1 teaspoon honey
1 teaspoon soy sauce

Directions:
1. Combine the marinade ingredients in a small bowl and stir well. Set aside.
2. Heat a large pan over medium-high heat and add a splash of olive oil.
3. Add garlic and cook for 30 seconds to 1 minute. Add chicken breast and cook until browned. Season with salt
and pepper and pour over most of the marinade (reserving 1 tablespoon).
4. Reduce the heat to medium and cook for 10 to 15 minutes, stirring regularly until the chicken is cooked
through and marinade is syrupy.
5. In another pan, heat a small splash of olive oil Add vegetables and cook until tender or cooked to your liking.
Add the reserved tablespoon of marinade and season with salt and pepper.
6. Serve the chicken on top of the brown rice and top with vegetables.

47
 OVEN BAKED FISH
VEG Coat 340g of firm tofu in the marinate for 1 to
DF NF SWAP 2 hours as you would the fish. Don’t forget to
press the tofu to remove excess liquid. Bake
in the oven for 30 minutes.

Serves: 4
Prep Time: 15 minutes
Cook Time: 25 minutes

Ingredients:
460g white fish fillets (i.e. barramundi, snapper)
Olive oil
500g mixed vegetables (fresh or frozen)
Salt and pepper
Soy sauce (optional)
4 cups brown rice, cooked (360g uncooked)

Marinade:
3 tablespoons soy sauce
1 teaspoon fresh ginger, grated
1 tablespoon sesame oil
Handful fresh coriander
1 medium red chilli, finely sliced

Directions:
1. Preheat the oven to 200°C/390°F and line a baking tray with baking paper.
2. Combine all marinade ingredients in a bowl. Add the fish and toss to coat, allow to marinate for 1 to 2 hours, if
possible.
3. Place fish onto the lined baking tray and bake in the oven for 20 minutes, or until cooked through.
4. Heat a pan over medium-high heat and add a splash of olive oil. Cook mixed vegetables in the pan until tender
and cooked to your liking. Splash a little soy sauce for extra flavour, if desired. Season and remove from heat.
5. Serve fish on a bed of rice and the vegetables on the side.

48
 RED PORK CURRY
VEG Add 1 1/3 cups of tinned kidney beans instead
DF NF SWAP of pork in step 2. Simmer for 10 minutes
uncovered.

Serves: 4
Prep Time: 15 minutes
Cook Time: 1 hour 15 minutes

Ingredients:
Olive oil
3 tablespoons red curry paste
1 cup coconut milk
1 cup chicken stock (or stock of your choice)
400g pork steak or fillet, large diced
500g mixed vegetables (fresh or frozen)
Salt and pepper, to taste
Handful fresh coriander
4 cups long-grain rice, cooked (360g uncooked)

Directions:
1. Heat a large pot over medium-high heat and add a splash of olive oil. Add red curry paste and cook for 2
minutes. Add coconut milk and chicken stock, reduce heat and bring to a simmer.
2. Add pork and simmer for 1 hour covered. With 5 to 10 minutes to go, add vegetables, salt and pepper and cook
covered until the vegetables are tender.
3. Top with coriander and serve with rice.

Tip: If using frozen vegetables, add as directed in step 2. If using fresh, add the harder vegetables, like
cauliflower and carrots, when you add the pork. Then add the softer veggies, like beans and spinach, with a
couple of minutes to go.

49
 RED LENTIL, SWEET POTATO &
CARROT SOUP
Reduce lentils to 1 ½ cups and, once cooked
DF VEG NF MEAT
and blended, top with 280g of shredded
SWAP
rotisserie chicken divided across the four
serves.
Serves: 4
Prep Time: 10 minutes
Cook Time: 50 minutes

Ingredients:
Olive oil
1 brown onion, diced
2 cloves garlic, crushed
2 medium carrots, peeled and chopped
1 medium sweet potato, peeled and chopped
1 - 2 tablespoons curry powder
2 cups dried red lentils
2 - 2 1/2 litres vegetable stock (or stock of your choice)
Salt and pepper

To serve: 4 x medium bread roll

Directions:
1. Heat a large pot over medium-high heat and add a splash of olive oil. Add onion and garlic and cook for 2 to 3
minutes. Add carrots, sweet potato, curry powder and red lentils. Cook for 2 to 3 minutes.
2. Add vegetable stock, reduce heat to low and cover. Simmer for 40 minutes or until the vegetables and lentils
are tender. Season accordingly.
3. Once the soup has cooled slightly use a stick blender or regular blender to puree to your desired consistency.
4. Serve with a toasted bread roll.

50
 STEAK AND MISO SALSA
VEG Swap steaks for 680g of firm (pressed) tofu
DF NF VEG SWAP strips. Coat tofu in salt and pepper and lightly
grill on the pan until golden on each side.
Serve with rice and eggplant salsa. Don’t
forget to press the tofu to remove excess
Serves: 4 liquid.
Prep Time: 10 minutes
Cook Time: 25 minutes

Ingredients:
Olive oil
1 large eggplant, diced
1 medium capsicum, diced
1 tablespoon miso paste
2 tablespoons soy sauce
Water to thin
Handful fresh parsley, chopped
4 x 100g steaks
Salt and pepper
4 cups basmati rice, cooked (350g uncooked)

Directions:
1. In a large pan, heat a small splash of olive oil over medium-high heat.
2. Add eggplant and capsicum to the pan and cook for 10 to 15 minutes or until the vegetables soften.
3. Meanwhile, add miso paste, soy sauce and a touch of water to a small bowl and mix well. This mixture needs to
be a thin consistency. Pour over the eggplant mixture and heat for another 1 to 2 minutes until the liquid has
evaporated. Transfer to a bowl, season and stir through the parsley. Set aside and keep warm.
4. Season steaks with a generous pinch of salt and pepper.
5. Return the pan to medium-high heat and splash with olive oil. Add steaks to the pan and cook to your liking.
6. Slice steaks into thin strips and serve on a bed of rice. Top with eggplant salsa.

51
TEMPEH LARB & RICE SALAD BOWL
Swap tempeh for 400g pork mince and begin
DF GF NF VEG
at step 1.
SWAP

Serves: 4
Prep Time: 10 minutes
Cook Time: 15 minutes

Ingredients:
Olive oil
200g tempeh, crumbled into small pieces resembling minced meat Dressing:
½ long green chilli, finely chopped 1 spring onion, finely sliced
1 spring onion, finely chopped ½ long green chilli, finely chopped
1 red capsicum, finely diced Juice of 1 lime
6 snow peas, finely sliced Handful coriander, finely chopped
1 red onion, thinly sliced Handful fresh mint, finely chopped
4 cups white rice, cooked (360g uncooked) 1 tablespoon fish sauce
Salt and pepper Pinch of sugar

¼ head of lettuce, shredded

Directions:
1. In a small bowl combine the dressing ingredients, mix well and set aside.
2. In a large pan, heat a small splash of olive oil over medium-high heat. Add tempeh, green chilli, spring onion
and red capsicum. Cook for 5 to 10 minutes, until the vegetables are soft.
3. Add snow peas, red onion, rice and dressing to the pan, stir to combine and allow to warm through. Season.
4. Layer shredded iceberg lettuce at the bottom of a serving plate and top with tempeh mixture, serve.

52
 TOFU TERIYAKI BOWLS
VEG Swap tofu for 400g chicken breast, cut into
DF NF VEG SWAP tenders, and follow the directions below.

Serves: 4
Prep Time: 15 minutes
Cook Time: 20 minutes

Ingredients:
Olive oil
340g firm tofu, sliced and pressed
500g mixed vegetables (fresh or frozen)
Salt and pepper

Marinade:
3 tablespoons dark soy sauce
3 cm piece fresh ginger, minced
2 cloves garlic, crushed
2 tablespoons honey

20g sesame seeds

4 cups brown rice, cooked (360g uncooked)

Directions:
1. Combine all marinade ingredients in a bowl, set 1 tablespoon aside for the vegetables. Add the tofu to the
marinade and toss to coat.
2. In a large pan, heat a small splash of olive oil over medium-high heat. Add the tofu and cook for 3 minutes on
each side or until lightly golden. Remove the tofu from the pan, return to heat and add the vegetables and
reserved marinade. Cook until tender or cooked to your liking.
3. Serve tofu on a bed of brown rice and top with vegetables. Sprinkle with sesame seeds.

53
 TUNA, KALE AND BEAN SALAD
VEG Add an extra 400g of butter beans to the pan
DF GF NF SWAP and leave the tuna out.

Serves: 4
Prep Time: 10 minutes
Cook Time: 10 minutes

Ingredients:
Olive oil
3 cups kale, shredded
400g butter beans, drained and rinsed
4 cups quinoa, cooked (280g uncooked)
1 medium red onion, sliced
380g canned tuna in brine, drained

Dressing:
1 tablespoon olive oil
1 tablespoon red wine vinegar
2 teaspoons honey
Salt and pepper

Directions:
1. Add all the dressing ingredients into a small bowl and mix well.
2. In a small pan, heat a splash of olive oil over medium-high heat.
3. Add kale and butterbeans to the pan and lightly cook until the kale starts to wilt and the beans have browned
lightly, 5 to 10 minutes.
4. In a large mixing bowl, combine quinoa, red onion and tuna. Add kale and bean mix and pour over dressing.
Toss to combine.

54