Category Archives: Lunch and Light Meals

Our favourite Whole Food lunches and light meals recipes

Pumpkin Zucchini Omelette with Lamb and Spinach

Lunch and Light Meals, , , , , , , ,

Pumpkin Zucchini Omelette with Lamb and Spinach

Lunch does not have to be boring, but it also does not have to take an hour to cook. This pumpkin and zucchini omelette is sweet and delicious, but won’t take you all morning to prepare. We paired it with lamb tenderloins and a salad of spinach leaves to complete the meal.

Ingredients

  • 3 eggs
  • Salt and Freshly Ground Black Pepper
  • 1 tsp dried herbs like oregano, thyme, rosemary
  • 50 ml coconut milk
  • 1 onion, sliced
  • 3 Garlic cloves, sliced
  • 100 gr pumpkin, cut into small cubes
  • 1/2 large Zucchini (courgette), cut into small cubes
  • 3 mushrooms, sliced
  • Handful of fresh mint leaves
  • Large handful baby spinach
  • Splash of good quality red wine vinegar
  • Splash of olive oil
  • 1 x 250 gr lamb tenderloin

Directions

  1. Beat the eggs with salt, pepper, dried herbs and coconut milk. Set aside.
  2. Chop up the pumpkin, onion, garlic, mushrooms, zucchini.
  3. Heat a little coconut oil in a oven proof frying pan and fry the chopped vegetables for a few minutes until they are getting soft.
  4. Add the egg mixture and cook until it starts to set.
  5. Transfer the pan to a preheated oven and grill for around 5 minutes or until the top start to brown.
  6. Take the pan from the oven and let cool off a little.
  7. Garnish with a few mint leaves and sprinkle with olive oil
  8. Season the lamb and fry for 2 minutes on both side for medium – rare. Let the meat rest for 10 minutes, slice and serve with the omelette

Music to go with it…
Listen on Spotify: Gregory Isaacs – Night Nurse

Butternut and Zucchini Loaf

Lunch and Light Meals, Treats, , , , , , , , , ,

Butternut and Zucchini loaf

Bread is a bit of a challenge when you are gluten, sugar and dairy free. This loaf is naturally sweetened by dates and pumpkin, and given structure through the coconut flour and zucchini. It is delicious, healthy, and sneaks a few extra veggies into your lunch.

Ingredients

  • 1/2 a large zucchini, or 1 whole small zucchini (courgette), finely grated, squeezed
  • 350 g butternut squash (butternut pumpkin), cubed, cooked for 10 minutes and mashed
  • 3 eggs
  • 1 tsp baking soda
  • 1 Tbsp ghee
  • 1 heaped tsp cinnamon
  • 1/4 tsp nutmeg
  • large pinch of sea salt
  • 2cm fresh ginger, peeled and grated
  • handful chopped cashews, toasted with 1 tsp coconut oil and a pinch of sea salt
  • 5 dates, chopped
  • 1/2 tsp dried rosemary
  • sea salt for sprinkling on top
  • 2/3 cup of coconut flour

Directions

  1. Pre-heat the oven to 180 degrees celcius (350 degrees Fahrenheit)
  2. Boil the butternut squash (butternut pumpkin) for 10 minutes in boiling water until it is cooked through. Drain and let it cool a little so that it will not cook the eggs when you add them to the squash mixture. Mash to a smooth consistency.
  3. Add the eggs and ghee and mix well.
  4. Grate the zucchini. Place the grated zucchini into a tea towel and squeeze it firmly to remove all of the liquid. You may need to use a fair bit of pressure.
  5. In another bowl, add the zucchini with the baking soda, cinnamon, nutmeg, salt, ginger, rosemary, and dates. Mix well.
  6. Add the zucchini mixture to the squash mixture and stir well to combine.
  7. Add the coconut flour, and fold into the mixture. You should have a thick mixture with little moisture. Depending on how moist your zucchini was still, you might need to add a little more coconut flour. The coconut flour will absorb the moisture.
  8. Toast the cashew nuts in a hot pan together with a pinch of salt and 1 tsp of coconut oil until they are golden in colour.
  9. Add the toasted cashew nuts to the mix and stir through.
  10. Line a bread loaf tin with baking paper. Transfer the mixture into the bread loaf tin.
  11. Cook at 180 degrees celcius (350 degrees Fahrenheit) for about 45 minutes until golden brown and a fork inserted into it comes out clean.

Music to go with it…
Listen on Spotify: Future Islands – Singles

 

Chicken Shawarma Lettuce Wraps

Lunch and Light Meals, , , , , , ,

chicken shawarma lettuce wraps

This is a meal designed to be shared, and constructed at the table. It is messy, it is fun, and it is delicious and nutritious. Enjoy!

Ingredients

  • 1 large red onion, sliced
  • 1 tsp za’atar
  • juice of 1 lemon
  • 2 large chicken breasts, sliced into strips approximately 4cm by 1cm
  • 2 cloves garlic, chopped
  • 1 tsp Lebanese seven spices powder
  • 1 tsp sea salt
  • 1 Tbsp coconut oil
  • freshly ground black pepper
  • 1/4 tsp chilli flakes

Parsnip and Red Carrot Hummus

  • 1 large parsnip, boiled until soft
  • 5 purple carrots
  • 2 spring onions
  • 1 Tbsp tahini
  • 1 tsp sea salt
  • 1 tsp coriander powder
  • 2 tsp cumin powder
  • juice of 1 lemon
  • 2 cloves garlic
  • olive oil

To serve

  • large, firm lettuce leaves (such as romaine lettuce)
  • handful of pomegranate seeds
  • handful of pine nuts (dry toasted)

Directions

  1. For the chicken – Fry onions until soft in a little coconut oil over a moderate temperature. Add za’atar and fry for 1 minute more. Add chicken strips and cook until done. Remove from the oven and put aside. Place into a bowl to serve.
  2. For the hummus – put all of the ingredients into a blender including 2 Tbsp of olive oil. Blend until you have a smooth consistency. You may need to add some more olive oil to get to a thick, but spreadable consistency (about the same consistency as smooth peanut butter). Remove from the blender and place in a bowl to serve. Sprinkle with a little olive oil to serve if you like.
  3. For the pine nuts – heat a clean pan to a moderate / high temperature. Add the pine nuts to the pan (without any oil). Stir continuously for 3-5 minutes until the pine nuts are a golden brown colour. Remove from the pan and add to a bowl.
  4. This is designed as a meal that is assembled by everyone at the table.
  5. Start with romaine or other strong leafed lettuce leaves. Top with hummus, followed by the chicken mixture, and sprinkle with the pine nuts and pomegranate seeds to complete.

Music to go with it…
Listen on Spotify: The Woolshed Sessions – The Woolshed Sessions

Lamb Koftas with Thai spices

Lunch and Light Meals, , , , , , , ,

Thai koftas

In its simplest form, koftas consist of balls or sausages of minced or ground meat—usually beef or lamb—mixed with spices and/or onions. They can be found from Greece, all the way across to Pakistan and India. This version uses Thai rather than Middle Eastern spices to make a simple but flavorsome meat dish.

Ingredients

Koftas

  • 2 Tbsp yellow curry paste
  • 60ml coconut milk
  • 500g minced lamb
  • 1 white onion, very finely chopped
  • 2 cloves garlic, very finely chopped
  • salt and pepper

Sauce

  • 1 shallot
  • 2 garlic cloves
  • 1 tsp yellow curry
  • 100ml coconut milk
  • cucumber and salad leaves

Directions

  1. First mix the coconut milk with the curry paste in a bowl
  2. Add the minced lamb, onion, garlic, salt and pepper in another bowl. 
  3. Wet your hands and shape the meat into 6 sausage roll shaped koftas
  4. Brush the outside of the koftas with the curry paste mixture.
  5. Put them into the fridge for 30 minutes
  6. Bake in a little coconut oil for about 3 minutes in a hot pan until brown all over. 
  7. After making the koftas, fry the shallots, garlic from the sauce ingredients in a pan. 
  8. Add the curry paste and coconut milk and stir until it thickens. 
  9. Serve over the koftas with some cucumber slices and salad leaves. 

Music to go with it…
Listen on Spotify:  Hurray for the Riff Raff – Small Town Heroes

Stuffed Courgettes with Minced Lamb

Lunch and Light Meals, , , , , , , , , ,

Stuffed courgette with lamb mince

While this recipe reads like a side dish, if you use large enough courgettes, it can also be the main dish. Add a simple lettuce for a full meal.

Ingredients

  • 1 green courgette (zucchini)
  • 1 yellow courgette (zucchini)
  • 1 red onion, chopped
  • 2 garlic cloves, chopped finely
  • 2 slices parma ham, chopped
  • 500g minced lamb
  • 100g mushrooms, chopped
  • 1 red chilli, finely chopped, seeds discarded.
  • 1/2 Tbsp Lebanese seven spice powder
  • salt and pepper
  • handful of fresh mint
  • handful of fresh oregano
  • handful of pine nuts
  • coconut oil

Directions

  1. Scoop the meat of the courgette. Place it into a tea towel and squeeze out the excess moisture. 
  2. Heat a frying pan with a little coconut oil. Fry the onion and garlic over a moderate heat until it is golden brown and fragrant. 
  3. Add the parma ham and cook for a couple of minutes until crispy. 
  4. Add the minced lamb to the pan and cook it until it is all brown – about 5 minutes. 
  5. Add the mushrooms and chopped courgette meat (removed from the courgettes) to the pan and cook them through – about 5 minutes. 
  6. Add the Lebanese seven spice powder, salt and pepper to the pan and cook for a couple of minutes until fragrant. 
  7. Fill the courgettes with the mince mixture, top with the pine nuts, and place on an oven tray, and cook in the oven at 180 degrees C for 8-10 minutes until the courgettes have softened.
  8. Garnish the filled courgettes with the pine nuts, fresh herbs and a little freshly ground black pepper.
  9. Serve with a simple salad to make a complete meal. 

Music to go with it…
Listen on Spotify: Damien Jurado – Brothers and Sisters of the Eternal Son

 

 

 

 

 

Turnip and Pumkin hash with Chorizo

Lunch and Light Meals, , , , , ,

Turnip and pumkin hash with chorizo

This is a variation of the Sweet Potato Hash with Fried Egg and Avocado. Instead of using sweet potatoes it used turnip and pumpkin with Chorizo for a light meal that is full of flavours. 

Ingredients

  • 1/2 turnip, grated and with excess liquid squeezed out
  • 150g pumpkin, grated and with excess liquid squeezed out
  • 5 spring onions, chopped
  • 2 garlic cloves, chopped
  • 100g quality chorizo, chopped
  • 3 mushrooms, chopped
  • 1/2 tsp kashmiri chilli powder
  • 1/2 Tbsp ground coriander
  • 1/2 Tbsp ground cumin
  • 1/4 tsp turmeric
  • 1 tsp salt
  • black pepper
  • salad leaves
  • avocado
  • 1 fried egg, sunny side up
  • avocado or olive oil
  • ghee for cooking

Directions

  1. Place the turnip in a tea towel and wring strongly to remove the excess water.
  2. Place the grated pumpkin in a tea towel and wring strongly to remove the excess water.
  3. Combine the turnip, grated pumpkin, spring onions, garlic, chorizo, spices, salt and pepper in a bowl and stir to combine.
  4. Add a little ghee in a pan and add enough of the turnip and pumpkin mixture to the pan to cover the bottom. Stir fry 1 minute and then cover and cook for 5-10 minutes until the bottom becomes crispy.
  5. In the meantime fry an egg
  6. When the hash is ready transfer to a plate.
  7. Place an egg on top. Serve with avocado and salad leaves.
  8. Sprinkle with a little olive or avocado oil and garnish with a sprinkle of extra salt and pepper.

About Chorizo
Chorizo (Spanish) or chouriço (Portuguese) is a term originating in the Iberian Peninsula encompassing several types of pork sausages. Chorizo can be a fresh sausage, in which case it must be cooked before eating. In Europe, it is more frequently a fermented, cured,smoked sausage, in which case it is often sliced and eaten without cooking, and can be added as an ingredient to add flavour to other dishes. Chorizo gets its distinctive smokiness and deep red color from dried smoked red peppers.

Music to go with it…
Listen on Spotify: Timber Timbre – Hot Dreams

 

 

 

 

Sweet Potato Rosti with Fried Egg and Avocado

Breakfast, Lunch and Light Meals, , , , , , , , , , ,

Sweet potato hash with fried egg, avocado and parmaham

This sweet potato (kumara) rosti has become a firm favorite in our home as a light meal for either lunch or breakfast. It is substantial enough to be filling, but easy enough to make that it has become one of our “tried and true” fall back recipes when we don’t really feel like deciding what to cook. Let’s face it, we all have those moment sometimes.

Ingredients

  • 2 large sweet potatoes peeled and grated
  • 1 red onion, chopped
  • 3 garlic cloves, chopped
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 1/2 tsp pimenton / smoked paprika
  • 1/2 tsp dried oregano
  • 1/2 tsp dried thyme
  • 1/2 tsp dried rosemary
  • ghee to cook
  • 4 eggs
  • slices of parma ham or bacon
  • fresh mint, chopped
  • 3 spring onions, chopped
  • few fresh thyme sprigs
  • olive oil or avocado oil to garnish
  • 1 fresh avocado, sliced, chopped in chunks
  • rocket leaves
  • A pan that can also be put into the oven to grill

Directions

  1. Heat the grill to 220 degrees celsius (circo-roast on our oven – uses top and bottom element)
  2. Place the grated sweet potato in a tea towel and wring strongly to remove the excess water.
  3. Combine the sweet potato, onions, garlic, paprika, dried herbs, salt and pepper in a bowl and stir to combine. Add two of the eggs and stir to combine.
  4. Cook the parma ham in the oven at 200C for 10 minutes until crispy.
  5. Add a little ghee in a pan and add enough of the sweet potato mixture to the pan to cover the bottom. Press down the rosti to form a cake with the back of a spoon. Cook for 5-10 minutes until the edges start to appear golden.
  6. Place the pan in the oven under the grill and cook for around 8 minutes until the top becomes crispy
  7. In the meantime fry an egg
  8. When the sweet potato is ready transfer to a plate. Place an egg on top, sprinkle with fresh herbs, spring onion, avocado, and the parma ham. Sprinkle with a little olive or avocado oil.
  9. Serve with a sprinkle of extra salt and pepper and some rocket leaves.

About Sweet Potatoes:
The sweet potato is an edible tuberous root that is long and tapered, with a smooth skin whose color ranges between yellow, orange, red, brown, purple, and beige. It is only distantly related to the potato and does not belong to the nightshade family. Its flesh ranges from beige through white, red, pink, violet, yellow, orange, and purple. Sweet potato varieties with white or pale yellow flesh are less sweet and moist than those with red, pink or orange flesh.

The origin and domestication of sweet potato is thought to be in either Central America or South America. In Central America, sweet potatoes were domesticated at least 5,000 years ago. In South America, Peruvian sweet potato remnants dating as far back as 8000 BC have been found. In New Zealand the sweet potato is known by the Maori name of Kumara, while in parts of North America it is referred to as “yams” although Sweet potatoes are botanically quite distinct from yams.

Music to go with it…
Listen on Spotify: Marissa Nadler – July

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Vietnamese Crepes with Prawns

Breakfast, Lunch and Light Meals, , , , , , , ,

Vietnamese prawn crepes

Vietnamese cooking is delicious, fresh and full of flavour. This recipe is great either for breakfast or for lunch.

Ingredients

  • 100g rice flour
  • 200ml coconut milk
  • 1 tsp ground turmeric
  • 200ml water
  • 2 spring onions, finely chopped
  • 1 red chilli, finely chopped
  • pinch of himalayan rock salt
  • 3cm ginger, chopped
  • 3 garlic cloves, finely chopped
  • 1 onion or large shallot, finely chopped
  • 12 large prawns, shelled and deveined
  • 1 carrot, julienned (finely sliced into sticks)
  • 1 cucumber, julienned (finely sliced into sticks)
  • large handful fresh coriander, finely chopped
  • salt and pepper
  • few drops hot sesame oil
  • 2 eggs, beaten

Directions

  1. Mix flour, coconut milk, turmeric, water, spring onions, chilli, ginger, garlic, and salt in a bowl.
  2. Heat a little oil in a frying pan and fry the onion until golden brown.
  3. Add 3 prawns and a few tbsps of egg and stir to scramble the eggs and cook the shrimp.
  4. Pour a thin layer of batter into the pan and top with a handful of carrot. Cover and let cook for 2-3 minutes until cooked through.
  5. Remove the lid and cook for 1.5 minutes more.
  6. Top with pepper, salt, a handful of cucumber, a handful of coriander, and a few drops of hot sesame oil to garnish. When the crepe is crispy remove from the pan and fold in half.
  7. Cook the remaining crepes according to the above instructions one by one.
  8. Serve with a little salad leaves for breakfast or lunch.

Music to go with it…
Listen on Spotify: Future Islands – Singles

Grilled Salmon with Green Mango Salad

Lunch and Light Meals, , , , , , , , , , ,

Grilled Salmon and Green Mango Salad

This is a very fresh, summary dish inspired by our recent trip to Thailand. While the mango salad takes a little bit of preparation work, there are no difficult techniques. Coconut Aminos and Kaffir lime leaves might not be familiar to you, so we have included some notes on these ingredients below.

Ingredients

  • 2 Salmon fillets
  • Sea salt
  • Black pepper
  • 5 red shallots, finely chopped
  • 2 cm fresh galangal, finely chopped
  • 1 red chilli, chopped (deseeded when using a hot chilli)
  • 2 garlic cloves, chopped
  • 1,5 tbsp coconut aminos
  • 1/4 tsp maple syrup
  • Splash of water
  • Squeeze of lime juice
  • 1 raw green mango, peeled and cut into thin strips of 3 cm long
  • Handful fresh coriander, roughly copped
  • Few Thai basil leaves
  • 3 kaffir lime leaves, finely chopped and with the middle stem of the leaf removed

Directions

  1. Season the fillets with sea salt and black pepper.
  2. Fry the fish in a little coconut oil for a couple of minutes until done and set aside.
  3. Fry the shallots, garlic, galangal and chilli in the same pan as the fish for about three minutes.
  4. Add the coconut aminos, maple syrup, water and lime juice and give it a stir.
  5. Take the pan of the heat and add the mango, coriander, basil and kaffir lime.
  6. Mix well and serve with the fish.

About Kaffir Lime Leaves: The kaffir lime is a fruit native to tropical Asia including India, Nepal, Bangladesh, Thailand, Indonesia, Malaysia and the Philippines. It is used in Southeast Asian cuisine. If the recipe calls for kaffir lime leaves and you can’t find any, skip the leaves. Don’t substitute. The fragrance is so distinct that it is irreplaceable.

About Coconut Aminos: Coconut Aminos is a Gluten Free replacement for Soy Sauce. It often comes as a shock for people who are new to their Gluten Free lifestyles that Soy Sauce contains Gluten (wheat is often the first ingredient), but not all soy sauces are created equal. There are Gluten Free Soy Sauces available (including from popular Soy Sauce brand Kikkoman), but Coconut Aminos is also a useful replacement, and available from good Health Stores.

Music to go with it…
Listen on Spotify: John Legend – Love in the Future

Grilled Courgettes with Pomegranate and Pesto

Lunch and Light Meals, , , , , ,

Courgette, pomegranate and pine nut salad Middle Eastern food is a real treasure trove of gluten and dairy free recipes, with delicious flavours. We love exploring Lebanese and Morrocon cuisines in particular, and this is inspired by the tastes of the region.

Ingredients

  • 2 large courgettes, sliced
  • Za’atar powder
  • Salt and pepper
  • Fresh basil leaves
  • Pomegranate seeds
  • Toasted pine nuts
  • Coconut oil for frying
  • Olive oil
  • Sumac powder (for garnishing)

For the pesto

  • Large handful of mint
  • Large handful of basil
  • 3 garlic cloves
  • Handful of toasted pine nuts
  • Juice of half a lemon
  • Salt and pepper
  • Olive oil

Directions

  1. Combine all of the pesto ingredients in a blender and blend well until a smooth but thick consistency.
  2. Brush the courgettes with a little coconut oil and sprinkle with a generous amount of za’atar and black pepper. Grill on a hot grill pan until grill marks show up on both sides.
  3. When done arrange on a big plate, top with basil leaves and pomegranate seeds.
  4. Top with some of the pesto, and sprinkle with a little olive oil and a little sumac powder to garnish.

About Za’atar Za’atar is the generic name for the herbs oregano, thyme, and marjoram. As a spice mix it is usually based on these dried herbs, combined with sesame seeds, salt, and sometimes sumac and other spices. Used widely in Arab cuisine, both the herb and spice mixture are popular throughout the Middle East.

Music to go with it…
Listen on Spotify: The Belt – In the Valley Below