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jfullerwellness.com 
Aust: 0476 195 034
Overseas +61 476 195 034   

Vegan Shepherd's Pie

There are 2 variations on this versatile vegetarian bake. The first image is the vegan mince and the second has the kidney beans instead of the vegan mince. Both can also be added. This mix without the potato top is also great with corn chips as a starter, main or snack. Add a teaspoon of chilli flakes to it to turn it into a chilli-non-carne! Serve in tacos topped with salad and grated cheese or serve with cooked rice.


Ingredients


1 cup mixed vegetables (frozen vegetables used)

1 large onion diced

400 grams of vegan mince or 400grams of kidney beans or cooked beans of your choice

1 teaspoon of salt 

1 teaspoon of pepper

200 grams of diced canned tomatoes 

1 tablespoon of olive oil

1/4 cup of chopped oregano or parsley

2 large potatoes washed, peeled an diced

1 large carrot washed peeled and diced.


Preheat the oven to 180 degrees Celsius.

Spray a 30cm square baking dish with spray oil.

Place the carrot and potato in a sauce pan of water and boil until soft. Mash them and set aside.

Heat the oil in a frying pan on medium heat. 

Add the onion and cook until translucent.

Add the herbs, salt and pepper and cook for 3 more minutes.

Add the vegetables and tomato, mince (or beans) and cook for another 5 minutes.

Transfer the mix to the baking dish and spread evenly to cover the base of the dish.

Top the mixture with the potato and carrot mash and spread evenly to cover all the mixture.

Bake for 20 minutes until firm on top.

Serve hot alone or with a side salad. This can be reheated in the microwave and should keep for about 2 days if covered well in the fridge.


Serves 6


Polenta Pie

Ingredients


1 cup polenta

3 cups water

50gms olive margarine or butter

1 teaspoon salt

Pepper to taste


1 tablespoon olive oil

1 large diced tomato

1/3 cup chopped olives

1 cup chopped mushrooms


125grams of baby spinach and rockette leaves

1/2 cup diced hard cheese (cheddar and haloumi used) (Optional ingredient)

1 tablespoon pesto (truffle pesto used)


Heat the olive oil in a frying pan on medium heat.

Add the tomato, olives, mushrooms and pesto and cook until the vegetables are soft.

Add the leaves and cook for about 30 seconds until the leaves are wilted and combined. Add pepper to your taste.


Spray a 30cm diameter baking dish with spray oil.


Bring the water to the boil and add the butter.

Add the polenta and salt and stir until the polenta is cooked or the mixture is a creamy, mashed potato consistency. (At this stage it is a great substitute for mashed potatoes and a lot quicker to cook. However it needs to be served immediately as it sets quickly.)

Add the cheese and stir until combined.

Add the vegetable mixture and combine.

Pour into the baking dish and spread evenly. Let it set firmly which should take about 5 minutes.

Slice and serve warm or slice when cold, pan fry in olive oil and serve immediately. It can also be reheated in the microwave.

This is a satisfying main or special accompaniment to other dishes. 


Serves 4.  


Hummus

Ingredients

1x 400gram can of cooked chickpeas

125gms tahini (ground sesame seeds)

Juice of 1 lemon

2 cloves smoked garlic (regular garlic is ok too)


Blend all ingredients until it forms a thick paste. Done!

Serving suggestions include: with hot toast, pita bread or with a crudité of fresh vegetables (carrot and celery sticks are good)

This will keep for 1 week in a sealed plastic container in the fridge, provided you use clean spoons each time to use the required amount of hummus.


Vegetable Biriani for Avril

Ingredients

1 cup Basmati rice

3 cups water

3 cups mixed vegetables (corn, peas, mushrooms and zucchini used or 1 cup of frozen or fresh mixed vegetables is ok)

1 large onion diced

50 grams minced garlic

1/2 teaspoon turmeric powder

1 teaspoon each of chilli, corriander and cumin powders

1 cardamon pod

3 cloves

5 cm stick of cinnamon

1/2 cup chopped fresh corriander

1/2 cup chopped fresh mint

1 tablespoon vegetable oil


Preheat the oven to 180 degrees celcius.

Power the cloves, cinnamon and cardamom in a mortar and pestal or spice grinder until finely ground and combine with the other spices. 

Heat all the spices on a low heat for 30seconds then add the oil, onion, garlic, herbs and fry for 3 minutes until well combined.

Add the remaining vegetables and cook for another 3 minutes.

Add the rice and combine well.

Cover with the water until all the ingredients are covered by 1cm of water and cook for 5 minutes. 

Transfer to a deep baking pot and place in the oven for 30 minutes or until the rice is cooked through.

When cooked fluff the rice with a fork and serve. 


Serves 4


Vegan Eggplant/Aubergine Bakes

Ingredients

6 baby eggplants

100 grams vegan mince

spray oil

50gms polenta

1 teaspoon chilli flakes

1 teaspoon turmeric powder

1 medium tomato chopped

1/2 cup chopped mint and coriander 


Preheat the oven to 180 degrees Celsius. 

Trim eggplant stems and cut eggplants in half. 

Boil or steam the eggplants until tender enough to scoop out some of the flesh from each half. 

Scoop out the centres of each eggplant half.

Lightly fry the herbs, chilli and turmeric powder with spray oil.  

Add the mince and cook for 5 minutes. 

Chop the scooped out eggplant and add to the mince mix. 

Cook for another 5 minutes. 

Fill each eggplant half with enough mince to fill each void (one heaped teaspoon should be enough mince for each eggplant half).

Cover each eggplant half with a small sprinkling of polenta.

Spray the stuffed eggplants with spray oil

Bake for 10-15 minutes until brown.


These are great as a starter, tapas or serve with steamed rice and salad for a main meal. 

If there is remaining mince make the rissole recipe below.


Vegan Rissoles

Mince recipe from above made with 300gms vegan mince

Roll mince into 3 cm diameter balls and flatten them into 5 cm diameter rissoles.  

Coat the rissoles in polenta and lightly fry with spray oil in a frypan until golden on both sides and firm.


These are also great as a starter, tapas or serve with steamed rice and salad for a main meal

Should make 20-25, 5cm rissoles.


Herb Muffins

Ingredients

I cup self-raising flour

1 egg (optional) or substitute the egg with 1 teaspoon of baking powder

1/3 cup of finely chopped herbs of your choice (sage, rosemary and oregano were used in this recipe)

1/4 cup of olive oil

1/2 cup of almond milk

 

Preheat the oven to 180 degrees Celsius. 

Combine all ingredients. Spray a muffin pan with spray oil. 

Spoon about 1/4 cup of mixture into each muffin mould. Bake for 15 minutes. 

Turn off the oven and leave the muffins for another 10 minutes. 

Remove from the oven and serve warm with olive oil margarine. 


Should make 6 muffins

Vege Muffins

Ingredients

I cup self-raising flour

1 teaspoon bi-carbonate soda

1 egg (optional) 

1/3 cup of olive oil

2/3 cup sparkling mineral water

1 cup chopped tomato, baby spinach and rockette leaves (or vegetables of your choice eg corn and peas)

1 teaspoon salt


Preheat the oven to 180 degrees Celsius. 

Combine all ingredients. Spray a muffin pan with spray oil. 

Spoon about 1/3 cup of mixture into each muffin mould. Bake for 15 minutes. 

Turn off the oven and leave the muffins for another 10 minutes. 

Remove from the oven and serve warm with olive oil margarine. 


Should make 6-8 muffins


Vegan Bangers & Mash 

Onion Mushroom Sauce

Ingredients

2 medium onions sliced finely

1 tablespoon of olive oil

10 button mushrooms sliced

1 packet of vegetable soup or salt and pepper to taste

 

Fry the onions & mushrooms in the oil until soft and add the vegetable soup or the salt and pepper with 100 ml of water and stir until the water is absorbed, add another 100 ml stirring until absorbed and add the last 100 ml until you have a smooth texture sauce. 


Mashed Potatoes and Vegan Sausages

Ingredients

2 large potatoes

4 large vegan sausages

1 dessertspoon of olive oil butter

Salt and pepper to taste


Boil the potatoes and vegan sausages until the potatoes are soft. 

Remove the sausages and drain most of the water leaving about 200 ml with the potatoes. 

Purée the potatoes and olive oil butter in the water and add salt and pepper to taste. 


Serve with the onion mushroom sauce and vegan sausages. 

Serves 4

Baked Eggs

Ingredients

4 large eggs 

2 vegan sausages sliced 

2 medium sized tomatoes diced 

1 large onion diced 

6 small mushrooms sliced 

1 cup of chopped kale stalks 

1 small eggplant diced

1 teaspoon of chilli flakes 

1 teaspoon of turmeric powder

6  garlic cloves whole 

1 dessert spoon of tomato paste

1 teaspoon of olive oil

150 ml water 


Preheat the oven to 180 degrees Celsius. 

Soften the onions with a teaspoon of olive oil in a non-stick pan.

Add the chilli flakes and tumeric powder and cook for 1 more minute.

Add all the vegetables with the tomato paste and water and cook until softened. 

Transfer to a baking dish and crack in the eggs. 

Cover with a lid and bake for 15 minutes. 


Serves 4


Pizza

Ingredients:

Pizza Base

1 cup of self-raising flour (sprinkle an extra tablespoon of flour to stop excessive sticking to fingers when working the pizza)

1/2 cup of yoghurt

1/4 cup of sparkling mineral water

Salt to taste (1/2 teaspoon)


Pre heat your oven to 180 degrees Celsius.

Combine all ingredients and press into your pizza tray until the full tray is covered with the pastry. 

Bake for 20 minutes or until the pastry is still light in colour. 

Makes a 30cm pizza


Recommended Toping featured above

Pitted dark olives

Mozzarella cheese

Baby Bocconcini cheese 

Goats cheese

Sliced stuffed baby peppers

Sliced vegan sausages

Truffle pesto


Remove the cooked pizza base from the oven and add a tomato paste base (1-2 tablespoons) to cover the whole pizza surface.

Decorate with the recommended topping (or your favourite toppings). 

Bake for 20 minutes until the cheese is melted. 

Serve hot. 

This will keep for 2 days in the fridge. 


Serves 4 as an entrée or 2 as a main.


Olive and Bocconcini Damper 

Ingredients

1 cup self-raising flour

1/4 cup of olive oil

1/4 sparkling mineral water


Preheat the oven to 180 degrees Celsius for 10 minutes. 

Spray oil onto a baking tray

Combine all the ingredients and form an oval shape with the dough about 20cm long with your hands. 

Decorate with the olives and slices of baby bocconcini. 

Bake for 20 minutes or until the bread is golden brown and firm to touch. 

Serve hot.

Makes about a 25cm loaf

Kale Chips - A delicious snack!

Ingredients

A 1/4 bunch of chopped kale leaves

spray canola oil

salt (optional)


Preheat the oven to 180 degrees Celsius.

Spray a baking tray with canola oil.

It is easier to cut the kale with scissors directly onto the tray. 

Spray the kale with some canola oil. 

Sprinkle on salt and turn the kale and spray more oil and sprinkle more salt.

Lower the oven heat to 160 degrees Celsius.

Bake for 5 minutes and watch the kale carefully as it cooks quickly. 

Check the chips regularly. The chips should be crisp and still green or may start to change colour.

Remove any crisp kale into a serving bowl.

Turn the remaining kale and cook until crisp (about another 5 minutes).

Remove the chips as soon as they are crisp.

Serve hot or cold in a serving bowl.


Zucchini and Sweet Potato Soup

Ingredients

2 small zucchinis diced into 2cm pieces

1 cup of peeled and diced sweet potato 

1 large tomato chopped

1 large onion chopped

1 cup of kale or spinach chopped

1 tablespoon of chopped oregano and sage

1 teaspoon of turmeric (optional)

1 teaspoon of chilli flakes (optional)

500ml water

salt and pepper to taste


Place all ingredients into a large saucepan and boil until the vegetables are cooked. 

Roughly mash with a hand masher while hot and boil until reduced to a thick soup.

You can replace these vegetables with those of your choice. eg (sweet corn and carrot - add ginger), (mushroom and potato) etc

Serve with warm crusty bread and olive margarine


Serves 4


Cauliflower, Carrot and Coconut Soup

Ingredients

I cauliflower diced into 4cm pieces

3 large carrots peeled and cut into 4cm pieces 

1/4 cup of shredded coconut

3 kaffir lime leaves

1 litre of water

salt and pepper to taste (approx. 2 flat teaspoons of salt and 1 flat teaspoon of ground pepper was used)


Place all ingredients into a large saucepan and boil until the vegetables are cooked. 

Roughly mash with a hand masher while hot and boil until reduced to a thick soup. You may need to use a hand blender to further blend the mixture.

Serve with warm crusty bread and olive margarine


Serves 4