COOKBOOK & MEAL PLANNER

Table of Contents:

Purpose and Acknowledgements 1

Shopping/Living Tips & Budget 2

Shopping List 3

Week One Meal Planner 4

Week One Recipes 5 - 11

Week Two Meal Planner 12

Week Two Recipes 13 - 19

Other Recipes 20 - 21

‘Let food be your medicine, Let medicine be your food’

Hippocrates, the Father of Medicine

Purpose & Acknowledgements:

Recently life has shown to us that many people right now are ei-ther choosing or having to change their diets and they face chal-lenges as many recipes can be expensive or difficult to make. We felt the Opportunity alive to put together a weekly meal plan and shopping list of all the ingredients required for a tasty and healthy vegetarian diet with an easy step by step guide for the preparation and creation of meals. In a busy world with many demands we see the value and im-portance for families to take time to eat well! We have found that a healthy vegetarian diet with mostly vegan and raw food has many benefits and can support the maintenance of the phys-ical, mental and spiritual well-being of you and your family to-wards a happy, healthy and harmonious life. Be creative and enjoy the journey!!! We would love to express our gratitude to Donna & Tom, Val, Carey, Kanita & Samuel, Anna Marie & Paul, Yvonne & Ange-la, Sue & Cheryl, Lani & Shiloh and to the endless Grace and Wisdom of all those who have supported us on this journey to bring this booklet to your hands. Thank you and Shalom Aleichem!!!

1

Shopping/Living Tips:

1. Eat plenty of fresh fruit and vegetables and stay hydrated

by drinking lots of water and herbal teas.

2. Eat with the seasons. Seasonal fruit and vegetables are of-

ten lower in price.

3. Grow your own food. Vegetables and herbs can be grown

in the garden or in pots at home.

4. Shop for natural home grown food as much as possible, for

example, at the local farmer’s market or roadside stalls.

5. Shop around for good deals. These can often be found at

your local Asian supermarket.

6. Ingredients can be substituted to suit what you have and

what is in season and recipes can be interchanged between

meals as you like.

7. Be conscious of what you take in, processed sugar is addic-

tive and depletes nutritional levels in the body. As an alter-

native use honey or dried fruit like raisins and dates.

8. Get creative and have fun preparing meals with or for your

family.

9. Be conscious, listen to the true needs of your body and en-

joy the benefits of healthy living.

Budget:

This two week meal planner has a budget of around $150 per week ($300/fortnight) for a family of 2 adults and 2-3 children.

2

Shopping List:

FRUIT ___ Apples ___ Bananas ___ Kiwifruit ___ Lemons ___ Nectarines ___ Oranges ___ Peaches ___ Pears ___

VEGETABLES ___ Avocado ___ Beetroot ___ Broccoli ___ Cabbage ___ Capsicum ___ Carrot ___ Celery ___ Courgette ___ Cucumber ___ Garlic ___ Ginger (fresh) ___ Kumara ___ Onion (red) ___ Onion (white) ___ Leek ___ Lettuce ___ Mushrooms ___ Potato ___ Pumpkin ___ Spinach ___ Spring onion ___ Sprouts (alfalfa) ___ Tomato ___

HERBS (fresh or dry) ___ Basil ___ Basil (sweet) ___ Coriander ___ Mint ___ Oregano ___ Parsley ___ Rosemary ___ Thyme ___

SPICES ___ Cinnamon ___ Chilli ___ Coriander ___ Cumin ___ Curry ___ Ginger (powder) ___ Mustard Seeds ___ Paprika ___ Pepper (black) ___ Salt * ___ Thai Curry Paste

(red) ___ Turmeric ___

NUTS/SEEDS ___ Almonds ___ Brazil nuts ___ Cashews (raw) ___ Linseed (ground) ___ Peanuts ___ Pumpkin Seeds ___ Sesame Seeds ___ Sunflower Seeds ___

GRAINS/

CEREALS/

PULSES ___ Barley ___ Chickpeas (dried) ___ Corn Chips ___ Couscous ___ Kidney Beans

(dried) ___ Oats (rolled) ___ Pasta ___ Red Lentils ___ Rice (white/

brown) ___ Rice Noodles ___

CANNED FOOD ___ Black Beans ___ Chickpeas ___ Kidney Beans ___ Sweet Corn ___ Tomatoes (peeled,

chopped) ___ Tomato Paste ___

BAKING

___ Baking Bran ___ Baking Powder ___ Carob ___ Cocoa ___ Coconut

(desiccated- shredded/threads)

___ Coconut milk/ cream

___ Dates ___ Flour (white) ___ Flour (wholemeal) ___ Psyllium Husks ___ Raisins ___ Yeast ___

CONDIMENTS/

SAUCES ___ Apple Cider

Vinegar ___ Honey ___ Miso ___ Oil (olive) ___ Oil (cooking)** ___ Soy Sauce*** ___ Tahini ___ Tamari*** ___ Vegetable stock

(liquid) ___

OTHER FOOD ___ Cheese

(vegetarian)**** ___ Frozen Peas ___ Soy/Rice/Oat milk ___ Tofu ___

EXTRA TIPS

*Buy sea or Himalayan salt instead of iodised ta-ble salt. They are a good source of natural minerals for the body. ** Use olive oil for salad dressings and rice bran oil for frying or cooking at a high heat . ***Tamari contains little or no wheat so it’s a good gluten-free alternative to soy sauce however it may be more expensive to buy. **** Vegan cheese with-out the rennet is best.

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You will probably find that you already have a lot of these ingredients in your kitchen. If you don’t then the initial grocery shop will be more expensive than the average weekly budget.

Weekly Meal Planner:

WEEK ONE

Sunday:

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Roasted

Vegetables with

Cabbage Salad

Finn’s Risotto

with Beetroot

Salad

Vegetable and Barley

Soup with Flat

Bread

Stir-fried

Vegetables with Tofu

Red Lentil

Soup with

Homemade Bread

Vegetarian

Nachos

Falafel with

Hummus and Salad

4

And when you crush an apple with your teeth, say to it in your heart: “your seeds shall live in my body, and the buds of your tomorrow shall

blossom in my heart, and your fragrance shall be my breath, and together we shall rejoice through all the seasons.”

‘The Prophet’, Kahlil Gibran

ROASTED VEGETABLES WITH CABBAGE SALAD

Cabbage Salad

You will need: 1/3 chopped cabbage

2 carrots

1 onion

2 cloves of garlic

2 Tbsp. apple cider vinegar

1/4 cup olive oil

Salt and pepper to taste

It is optional to add spice such as cumin

seed or dill if desired.

1. Finely chop onion, garlic and cabbage.

2. Peel and grate carrots and add them to a

large salad bowl with onion and cabbage.

3. Put garlic into a mixing jar with oil, vine-

gar, salt, pepper and spice, shake well.

4. Add the dressing to the salad ingredients

and mix together with loving thoughts.

Sunday Dinner Plan:

5

Roasted Veggies

You will need:

3 potatoes

1-2 kumara

1/3 pumpkin

1-2 beetroots

8 cloves of garlic

2 Tbsp. chopped fresh rosemary

1 Tbsp. chopped fresh thyme (if available)

Salt and black pepper

1/4 cup olive oil

1. Preheat oven to 245° C.

2. In a large oven tray place potato, kumara,

pumpkin, beetroot and garlic.

3. In a small bowl mix rosemary, thyme, salt,

pepper and olive oil, spread over vegies.

Use veggies dependent on what you like and

what is in season. Yams, carrots and courgette

all taste wonderful roasted, or you can go

more Mediterranean and include tomatoes,

mushrooms, capsicum, red onion.

Monday Dinner Plan:

FINN’S RISOTTO WITH BEETROOT SALAD

Finn’s Risotto

You will need:

2 carrots

1 leek

1 onion

3 cloves of garlic

1 handful of mushrooms

2 Tbsp. rice bran oil

2 cups of risotto or white rice

4-5 cups of hot water

1 tsp salt

Add other spice like turmeric, paprika,

coriander or cumin, play with the fla-

vours & find what works well for your

family.

1 cup of frozen peas

1 cup of grated cheese to sprinkle on top

with freshly ground pepper (optional)

You can mix and match vegetables depending on what you have; pumpkin, mushrooms, cel-ery, broccoli or spinach all go well together.

1. Dice your carrots, slice the leek and

mushrooms and chop onions and garlic.

2. Put in a large saucepan and sauté the on-

ion; add carrot, leek, mushrooms and on-

ion. Sauté until soft.

3. Add rice and cook for a couple of

minutes stirring so it doesn’t stick. Then

add water along with salt and spice.

4. Put lid on pot and let rice simmer. Stir

regularly as it cooks (15-20 minutes).

5. Add peas and cook for a few minutes. 6

Beetroot Salad You will need: 1 large beetroot

1 small onion

1/3 cup raisins

1 Tbsp. sesame seeds

1-2 Tbsp. apple cider vinegar

1 Tbsp. olive oil

1/2 tsp salt

Grated carrot can also be used in this

salad.

1. Peel and grate beetroot and place in sal-

ad bowl.

2. Finely chop onion and add to beetroot

with raisins and sesame seeds.

3. Add olive oil, vinegar and salt, mix well.

4. Garnish with fresh parsley if desired.

5. Serve up your risotto with a sprinkle of

vegetarian cheese and enjoy.

VEGETABLE & BARLEY SOUP WITH FLAT BREAD

Tuesday Dinner Plan:

Vegetable and Barley Soup

You will need:

1-2 large onions

3-5 cloves of garlic

1-2 carrots

1/4 pumpkin

2-3 stalks of celery

2 potatoes

2 Tbsp. rice bran oil

1 small tin of tomato paste/can of

tomatoes

1 tin of kidney beans

1/2 tin of sweet corn (optional)

1 1/2 cups of barley

2 tsp paprika

1 tsp sweet basil

1 tsp turmeric

1 tsp cumin

½ tsp black pepper

¼ tsp chilli powder (optional)

2 tsp salt or more according to taste

1. Chop onions, garlic and celery and put in

a large saucepan. Add oil and sauté.

2. Add spices and mix altogether, then add

tomato paste or chopped tomatoes.

3. Add the barley with 2-4 cups of hot

water.

4. While this is cooking chop the carrots,

potatoes and pumpkin. Add these with

more water. Once the soup is boiling

turn down heat to simmer and cover

with a lid.

5. When veggies are cooked and barley is

soft, add kidney beans and sweet corn.

6. Serve with flat bread or another bread

of your choice. Enjoy!

Flat Bread

You will need:

1 cup wholemeal flour

1/2 cup white flour

3 cloves of finely chopped garlic

1/2 onion finely chopped

A few leaves of fresh chopped rosemary

Salt to taste

1/2 cup of water

2 Tbsp. of olive or rice bran oil 1. Using your hands mix all ingredients in

to a bowl to form a dough and divide

the dough into 4–6 pieces.

2. Dust a flat surface with a little flour and

using a rolling pin or a glass flatten

pieces into a thin flat dough.

3. Heat a frying pan on high and place the

flattened dough in the pan, cook for a

few minutes on each side until lightly

browned and the dough is cooked in the

middle (the thicker the dough the lower

the heat needs to be so the middle can

cook).

7

STIR FRIED VEGETABLES WITH TOFU

Wednesday Dinner Plan:

Stir Fried Veggies with Tofu

You will need: 400g of firm tofu

1 tsp of fresh grated ginger (or powder)

1 large onion chopped

6 cloves of chopped garlic

1/4 cabbage chopped

1 small leek sliced

1/2 cup of green peas (fresh or frozen)

1 carrot

1/2 cup of sweet corn (fresh or frozen)

3 Tbsp. soy sauce

2 Tbsp. water

3 Tbsp. rice bran oil

Salt to taste

1. Cut tofu into cubes, place in a bowl and

add garlic, ginger, soy sauce and water,

mix well and let it sit for 20 minutes. If

you prefer a richer flavour marinate to-

fu the evening before.

2. Fry the tofu in 1 1/2 Tbsp. of oil until it

turns golden brown, remove it from the

pan and place into a bowl.

3. Put 1 1/2 Tbsp. of oil in a saucepan,

sauté onion and leek until onion turns

golden brown.

4. Add cabbage, green peas, carrot, and

sweet corn, stir fry for a couple of

minutes on a high heat.

5. Add the tofu, turn down the heat and

stir fry until veggies are the softness

you desire. If mix is too dry add water.

6. Add salt to taste.

Serve on a bed of white or brown rice, or

on noodles.

Variation:

If you prefer a sweeter taste add a teaspoon

of honey into the tofu marinade.

Replace tofu with a handful of cashew

nuts, peanuts or sunflower seeds.

Add or substitute different vegetables for

example mushrooms, celery, fresh beans,

broccoli, courgette, capsicum, bok choy or

tomatoes.

8

RED LENTIL SOUP WITH HOME MADE BREAD

Red Lentil Soup

You will need: 1 onion

3 cloves of garlic

2-3 Tbsp. rice bran oil

1 tsp fresh ginger (optional)

1 1/2 cups of red lentils

1/2 small pumpkin

3 medium sized potatoes

1 carrot

1 Tbsp. curry powder

1 Tbsp. cumin

1 tsp paprika

Salt & pepper to taste

1 stick of celery (optional)

1/2 broccoli (optional)

1 tomato (optional)

1. Put oil in a large pot, finely chop onion

and garlic, sauté in pot.

2. Add all spices, salt and pepper.

3. Add pumpkin, potato and carrot and

heat altogether until spices are all over

everything.

4. Add boiling water to cover at least over

vegetables and half as much more, then

boil until everything is soft, serve as it

is or use a potato masher to make the

soup more thick than liquid.

5. As an option you can add celery, broc-

coli and tomato when other veggies are

soft to have some crunchy fresh veg-

gies. Eat with fresh home made bread.

Thursday Dinner Plan:

Home Made Bread

Your choice of: Flat Bread – Page 7 (this is the quick-

est and easiest to make).

Tortillas – Page 19

Plaited Bread – Page 16 (A longer time

is required to prepare this bread).

If you have a bread maker you can put

a loaf on early in the day and have it

fresh to accompany dinner.

If you have left over bread from the

bread maker you can make tasty crou-

tons. Chop the bread into small pieces

and grill or bake in the oven.

9

Friday Dinner Plan:

Chilli Beans

You will need:

1 onion

3-5 cloves of chopped garlic

Handful of mushrooms (optional)

1 Tbsp. rice bran oil

Spices: chilli, cumin, mustard seed, pap-

rika

2 or 3 cans of kidney or black beans

(alternatively soak your own beans the

night before and boil in water until soft).

2 tomatoes or a can of chopped tomatoes

(avoid cans with sugar, stay with brands

that have simple, natural ingredients,

drain and wash in sieve before cooking).

3 or 4 florets of broccoli

1/2 courgette

1. Sauté onion in oil, add garlic & spices.

2. Slice mushrooms, add along with beans and tomatoes.

3. Add broccoli & courgette into mix, sim-mer to allow flavours to do their thing.

Guacamole

You will need: 2 avocados

2-3 garlic cloves chopped very fine

1/2 red onion chopped very fine

1 tomato diced

1 tsp of paprika or chilli

Juice of 1 lemon & salt to taste

In a small bowl mash avocados. Add other

ingredients and mix altogether.

Salsa

You will need:

1 onion (red or white)

1-2 tomatoes

Chilli if you like spicy

Fresh herbs – basil, parsley, oregano,

etc.

2 Tbsp. olive oil

1/2 lemon and a dash or two of vinegar

Salt & pepper

1. Cube onions and tomatoes and place in a

small bowl, add chilli and herbs. Drizzle

oil over the top, add lemon, vinegar, salt

and pepper.

2. Stir and you have a salsa.

Then you will need:

2-3 carrots

1 beetroot

1 cup of Nacho corn chips (you can get

healthy ones made with corn, oil and

salt).

1. Wash, peel and grate carrots and beetroot,

put them into bowls as condiments, grate

cheese and do the same.

2. Put some nachos in a bowl, add some

chilli beans and then select the toppings

you enjoy for example, cheese, carrot &

beetroot. Then add guacamole & salsa.

An alternative is to grate some raw or mari-

nated tofu overtop. You could even grate &

fry kumara or potato to sprinkle on top. Be

creative!

VEGETARIAN NACHOS

10

FALAFEL WITH HUMMUS AND SALAD

Falafel

You will need:

2 cups of chickpeas

2 capsicums (if in season)

2 onions

5 cloves of garlic

1/4 cup chopped fresh parsley

1/4 cup chopped fresh coriander

1/2 tsp ground cinnamon

2 tsp ground cumin

Rice bran oil for frying

Salt and pepper to taste

1. Soak chickpeas overnight (24 hours).

2. Drain and rinse chickpeas, pour them

into a food processor along with all in-

gredients and blend until a thick paste

with the same consistency is formed.

3. Let the mix sit for a few minutes &

then make balls or patties with your

hands or spoons and either fry them in

a pan with rice bran oil until they are a

golden brown colour on each side. If

the falafels brown faster than 2-3

minutes per side, the oil is too hot and

the falafels won’t be properly cooked

in the centre.

4. For a healthier option you can bake

the balls in the oven.

Eat falafel with hummus and salad or in a

tortilla or pita pocket. The beetroot salad

would compliment the meal nicely.

Saturday Dinner Plan:

Hummus

You will need:

1 cup of chickpeas

3-4 cloves of garlic

2 Tbsp. of tahini

The juice of a lemon

Salt to taste

1/4 cup olive oil

1. Soak a cup of chickpeas overnight,

cook in water until very soft.

2. Rinse and drain the chickpeas and

blend adding garlic, tahini, lemon

juice, salt & olive oil until you get an

even consistency. Water can also be

added if you prefer it runnier.

11

Weekly Meal Planner:

WEEK TWO

Sunday:

Monday:

Tuesday:

Wednesday:

Thursday:

Friday:

Saturday:

Vegetarian

Pie

Spinach

Soup with Home-made

Bread

Pasta with

Salad

Thai

Pumpkin Soup with

Plaited Bread

Chickpea

curry with cous-

cous

Pizza Night

Flour

Tortillas with

Beans and Salad

How would your life be different if you were conscious about the food you ate, the people you surround yourself with and the media you watch, listen to, or read? Let today be the day you pay attention to what you feed your mind, your body, and your life. Create a nourishing environment conducive to your

growth and well-being today.

‘The Power of One’, Steve Maraboli

12

Sunday Dinner Plan:

VEGETARIAN PIE

Vegetarian Pie You will need:

1 cup of barley

1 chopped onion

2 stalks celery chopped

6 cloves of garlic finely chopped

1/4 pumpkin

2 potatoes

2 kumara

Small amount of shredded cabbage

A small bunch of spinach or silver beet

shredded

Handful of parsley chopped

1 tsp sweet basil

A few twigs of rosemary finely

chopped

1/4 tsp cumin, coriander and turmeric Salt and pepper to taste.

1. Put barley into a small saucepan with hot

water and cook for 45 min -1 hour.

2. Prepare the dough, roll flat into the right

shape for a pie crust and put into baking

dish. Leave aside.

3. In a large saucepan sauté onion, celery

and garlic, add in sweet basil, parsley

and rosemary. Add cabbage, silver beet

and/or spinach.

4. Stir altogether and cook for a few

minutes. Take off heat and let it sit.

5. Dice pumpkin, kumara and potato and

place in another saucepan, add hot water

and cook until tender.

6. Put pie dish into oven and cook 10-15

mins until lightly brown and mostly

cooked.

7. Drain vegetable water of pumpkin,

potato and kumara, add spices of cumin,

coriander and turmeric.

8. Stir mixture, you can mash this if you

like and then add to the large saucepan

with onion, celery and other ingredients.

9. Drain barley and add to mix, stir it all

together.

10. Place into pie crust, cook for a further 20

minutes.

Pie Crust

You will need: 1 1/2 cups wholemeal flour

1/2 cup white flour (you can use oats if

you prefer)

1/4 cup olive or coconut oil

2/3 cup water

1/2 teaspoon salt

1. Sift wholemeal and white flour into a

mixing bowl. Add salt, oil and water.

2. Mix well with your hands and if it is too

dry add more water.

3. Round dough into a ball, roll it flat into

the right shape for pie crust.

13

SPINACH SOUP WITH HOME MADE

Monday Dinner Plan:

Spinach Soup

You will need: 3 cups of fresh or frozen peas

1 leek sliced finely

3-4 cloves of garlic finely chopped

2 litres of vegetable stock or hot water

2 Tbsp. of olive oil

50g fresh spinach shredded

1 cup of white cabbage finely shredded

1/2 small lettuce finely shredded

1 celery stick finely chopped

Handful of parsley finely chopped

Handful of fresh mint finely chopped

Salt and pepper to taste

1. Put the peas, leek & garlic in a large saucepan.

2. Add the stock or hot water, bring to the boil, then lower heat and simmer for 20

minutes.

3. About 5 minutes before the pea mixture is ready, heat the oil in another large

saucepan.

4. Add the spinach, cabbage, lettuce, celery and herbs to the frying pan. Cover and

sweat the mixture over a low heat until soft.

5. Transfer the pea mixture to a blender or food processor and process until smooth.

Add to the sweated vegetables and herbs and heat through. Add salt and pepper.

6. Serve with home made bread.

Vitality and beauty are gifts of nature for those who live according to its laws.

Leonardo Da Vinci

14

PASTA WITH SALAD

Tuesday Dinner Plan:

Pasta

You will need:

1 avocado

Small handful of spring onions

1-2 Tbsp. of tahini

1 Tbsp. miso

Juice of 1-2 lemons

2 Tbsp. of olive oil

1 Tbsp. of tamari

1 Tbsp. sunflower seeds

3-4 grinds of pepper

1/2 tsp sweet basil

1 tsp Cumin

1 tsp Chilli

1. Boil hot water and place 3 cups of pasta (your choice of penne, macaroni, spi-rals...), cook for time recommended on the packet.

2. Mix all the above ingredients together and then stir into pasta.

3. Enjoy with a side salad, the cabbage sal-ad compliments this meal nicely.

Tomato Pasta Sauce

Another option for the family is a tomato

based pasta sauce, you will need:

1 large onion

1 Tbsp. olive oil

1 clove of garlic

1 Tbsp. tomato paste (optional)

2 cans of chopped peeled tomatoes

Salt and pepper to taste

1/2 cup of fresh basil (if in season or

use dried herb of sweet basil)

1/3 cup of fresh parsley (or use dried

herb)

1. Heat the oil in a large saucepan over a medium heat. Sauté onion then add garlic, cook until soft.

2. Add the tomato paste and cook.

3. Add the peeled tomatoes, reduce the heat and simmer for 8-10 minutes.

4. Stir through the salt, pepper, basil and parsley.

5. Stir in cooked pasta of your choice.

15

THAI PUMPKIN SOUP WITH PLAITED BREAD

Wednesday Dinner Plan:

Thai Pumpkin Soup

You will need:

1/2 small pumpkin

1 large kumara (potato or carrot can

be used too)

1 large onion chopped

3-5 cloves of chopped garlic

2 Tbsp. Thai red curry paste

1 Tbsp. rice bran oil

1/2 can of coconut cream

Chopped fresh coriander leaves

(optional)

1. Sauté onion in oil and add garlic, gently fry pumpkin and kumara into the mix with red curry paste and when it starts to stick add water dependent on how thick you like it.

2. Bring to the boil and then simmer until pumpkin and kumara are cooked.

3. Add coconut cream and blend if you de-sire.

Plaited Bread

You will need: 5 cups flour, 3 wholemeal & 2 white

Salt & pepper

A handful of fresh rosemary from the

garden

1/3 cup of olive oil

1 1/2 - 2 cups warm water

1 Tbsp. honey

1 heaped Tbsp. of yeast

1. Place flour, salt, pepper and rosemary in

a large bowl, add oil and mix with hands.

2. In a separate bowl mix honey with a little

hot water to dissolve, then add yeast and

some warm water, stir slightly and leave

for 10-15 minutes until yeast has risen.

3. When ready mix in with other ingredi-

ents.

4. Use your hands to form a dough...knead

with love, strength and gentleness to

form a big ball, leave for half an hour to

rise a little.

5. When it has grown in size, break into

three and with hands form three long sau-

sage shapes and then plait. Join the three

at top and plait one worm in after anoth-

er.

6. Cook in oven on 180° C for 35-40

minutes.

16

Thursday Dinner Plan:

CHICKPEA CURRY WITH COUSCOUS

You will need: 6 cloves of garlic 1 red onion 1 red capsicum 2 carrots 1 zucchini 3-4 florets of broccoli 1 can chickpeas 1/2 cup raisins 2 tsp curry powder 1 tsp ground cumin 1 tsp ground coriander 1 tsp ground ginger 2 Tbsp fresh parsley 1 Tbsp rice bran oil 2 tsp olive oil 4 cups couscous Salt & pepper

1. Put couscous into a bowl and cover with boiling water. Cover the bowl and

leave couscous to set for at least 5 minutes.

2. Chop garlic and onion and fry in oil with spices, salt and pepper.

3. Chop vegetables and fry together with other ingredients.

4. Rinse and drain chickpeas and then add to pan with raisins. Add tinned

tomatoes and stir all ingredients and flavours together.

5. Finely chop parsley and mix through couscous with a little olive oil, salt and

pepper.

Serve up couscous on base of bowl or plate and cover with chickpea curry. Sprinkle with chopped parsley to garnish the meal.

We must never stop dreaming. Dreams provide nourishment for the soul, just as a meal does for the body.

‘The Pilgrimage’, Paulo Coelho

17

PIZZA NIGHT

Friday Dinner Plan:

Pizza Topping

Ideas for toppings:

Tomato paste

Onion (red or white)

Garlic

Pineapple

Tomatoes

Courgette

Capsicums

Corn

Mushrooms

Spinach

Pumpkin or sunflower seed

Tahini (diluted)

Vegetarian cheese or grate potato,

kumara, pumpkin or tofu over top of

pizza

Pizza Base

You will need:

5 cups flour (2 wholemeal, 3 white)

1 heaped tablespoon of yeast

1/2 Tbsp. of honey

3/4 cup of warm water

Salt to taste

Paprika, oregano, cumin or other herbs (all

are optional).

1. Melt honey in warm water and add yeast.

2. Let it rise for 15-20 minutes. Add yeast,

mix to the flour, salt and optional herbs.

3. Add water slowly to form a dough and

knead.

4. Put in the sun to double in size.

5. Break into balls and roll flat to the de-

sired size.

6. Then add your favourite toppings and

bake in the oven at 200°C for 10-15

minutes until the crust is brown and the

cheese is golden.

You can also use the pie crust recipe as a piz-

za base, this is yeast free and a quicker alter-

native to the one above. You will need to

double the ingredients if the whole family (4-

6 people) are eating.

18

Saturday Dinner Plan:

FLOUR TORTILLAS WITH BEANS AND SALAD

Flour Tortillas with LOVE

You will need: 3 cups white flour

2-3 Tbsp. psyllium husk

1 tsp baking powder

1 tsp salt

1/3 cup rice bran oil or melted coconut

oil

About 1 cup warm water

1. Combine the dry ingredients in a bowl.

2. Add the oil and mix with your hands,

add blessings of love & kindness until

the oil is evenly mixed into the flour.

Add warm water. Use only enough water

to form a knead-able soft dough.

3. Turn out onto a lightly floured surface

and knead for about 5 minutes until you

have a perfectly round ball full of love.

4. Sprinkle the bottom of your bowl with

flour.

5. Divide the dough into 9-12 pieces, form

these into balls, roll in flour, place them

back into the bowl and leave to stand for

15-30 minutes.

6. Roll each ball of dough until it forms a

circle about 20 or so cm across. If you

stack them before cooking place waxed

or baking paper between each tortilla

otherwise they will stick together.

7. Heat a lightly oiled heavy frying pan and

cook tortillas 1-2 minutes per side (until

they begin to turn brown and bubble).

8. Stack tortillas together as they are

cooked, and cover with a damp tea tow-

el to keep them soft.

Chilli Beans See recipe on page 10 Place some chilli beans in the middle of the tortilla and layer on your favourite toppings:

Lettuce Grated carrot

Grated beetroot Fresh tomato

Avocado Cucumber Capsicum Sweet corn

Courgette (grated raw or lightly fried in oil)

Vegetarian cheese Alfalfa sprouts

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9. Serve immediately, or wrap and reheat

when desired. We just roll, cook & eat!!!

Other Recipes:

Amazeballs

You will need: Dates or raisins

Seeds: sunflower, pumpkin, ground lin-

seed (your choice)

Nuts: cashews, brazil or almonds

(ground)

Cocoa or carob powder

Oats (for gluten free leave out)

1 grated apple

Cinnamon (optional)

2 Tbsp. tahini (optional)

Grated ginger (optional)

A pinch of salt

1/2 cup of coconut threads

1. Using your hands mix all ingredients to-

gether in a bowl or if you prefer to use a

food processor then blend all ingredients.

2. Form small balls with the mixture and

roll them in coconut, place them in a con-

tainer.

3. Enjoy them fresh, refrigerated or frozen.

Variations:

* If you prefer a sweeter taste, add honey.

* For a citrus flavour add some fresh orange

or grapefruit juice. If the mixture is too

wet add more dry ingredients.

* Try carrot or banana instead of apple.

Fruit Crumble You will need: 6 large apples

2 large pears

2 cups of desiccated coconut

1/2 cup of sunflower seeds

1/3 cup dates or raisins

1/4 cup of olive or rice bran oil

2 cups of rolled oats

2 tsp cinnamon (optional)

1/2 cup of water

1 tsp of grated or powdered ginger

(optional)

1. Chop the fruit and dates then place in a

baking dish.

2. In a cup mix oil and water together.

3. In a bowl add all dry ingredients and

pour in wet mix.

4. Mix all ingredients well and spoon the

crumble mixture over the fruit.

5. Bake at 180° C for 30-35 minutes.

Serve with coconut cream or soy milk, en-

joy!!

Variations:

Apricots, peaches, nectarines, feijoas or

berries are suitable in the crumble as

well.

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Other Recipes:

Anna Marie’s Breakfast

You will need: 2-3 Tbsp. rolled oats

1/2 tsp cinnamon

1 tsp fresh or powdered ginger

2-4 dates or a small handful of raisins

1 Tbsp. of shredded coconut (optional)

and/or 1-2 Tbsp. coconut milk/cream

Seeds: sunflower, pumpkin, and/or

linseed

Nuts (optional): cashews, brazil or al-

monds

Seasonal fruit: apple, pear, orange, ki-

wifruit, banana

1. Place oats in a bowl, add hot water just

covering oats.

2. Add cinnamon, ginger, dates/raisins

and let it sit for a few minutes to soften

the oats.

3. Add shredded coconut and/or coconut

milk/cream. Add your selection of fruit

and sprinkle with seeds and nuts, you

can grind these for easier digestion.

Smoothies

You will need:

1-2 bananas

2/3 cup soy/oat/coconut or rice milk

1/2 teaspoon of cinnamon

1/3 cup water

Place ingredients into a blender and mix,

pour into a glass and enjoy. You can add

ground up seeds or nuts, oats, berries,

spirulina or any fruits you like.

Homemade Muesli

You will need: 8 cups rolled oats

1/2 cup baking bran

1/2 cup sesame seeds

1/2 cup sunflower seeds

1/2 cup pumpkin seeds

1 1/2 cups coconut

1/2 cup raw peanuts/almonds or

other nuts

1/2 cup olive or rice bran oil

1/2 cup runny honey

1/4 cup hot water

1. Place ingredients into a baking tray and

mix all together .

2. Put the tray in the oven on low heat at

about 150° C turning every 15 minutes.

3. Cook until golden brown.

4. Add dried fruit of raisins, dates, cur-

rants, apricots and others of your

choice.

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