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3 Easy dishes for Meatless Mondays

In a country where steak-and-three-veg is practically a religion, Meatless Mondays is the suprising phenomenon that’s not going anywhere. Without a hunk of meat to rely on, it can be hard to come up with dishes the whole family will eat. Not anymore — here are three recipes to inspire next week’s cook-up.

1

Cannellini bean, tomato and olive salad

Cannellini bean, tomato & olive salad

Courtesy of Gabrielle Maston, clinical nutritionist and personal trainer at Changing Shape.

Serves 4

Ingredients:

  • 400-gram tin cannellini beans, drained
  • 1/2 cup drained pitted mixed olives
  • 1/2 cup marinated capsicum
  • 2 onions, thinly sliced
  • 1 tablespoon olive oil
  • 1/4 cup red wine vinegar
  • 1 tablespoon wholegrain mustard
  • 1/2 cup finely-chopped flat leaf parsley

Directions:

  1. Sauté the sliced onions in oil. When brown, remove from heat.
  2. Add all ingredients into a large bowl. Toss to combine.
  3. Whisk vinegar, mustard and pour over mixture; toss to combine. Serve cold.
2

Chargrilled vegetable salad with rice and red quinoa

Chargrilled vegetable salad with rice and red quinoa

Courtesy of Emily Greenfield, consultant dietician and blogger at The Nutriscientist.

Serves 4 

Emily says: “You don’t need to add meat to get a protein kick from a salad. Try adding rice, quinoa and nuts instead. This salad is delicious, quick and easy. It’s high in fibre and delivers a good dose of healthy fats, too!”

Ingredients:

  • 1 cup brown rice, cooked and cooled
  • 1 cup red quinoa, cooked and cooled
  • 2 small eggplants, sliced lengthways into 1-centimetre-thick pieces
  • 2 bunches asparagus
  • 3/4 cup brazil nuts
  • 1-1/2 cups grapes, chopped in half
  • Bunch flat leaf parsley, finely chopped
  • Extra virgin olive oil
  • Juice of 1 lemon
  • Salt and pepper

Directions:

  1. Heat a barbecue or griddle pan until hot.
  2. Rub the asparagus and eggplant slices with olive oil and place onto the grill.
  3. Dry roast the brazil nuts on the grill until slightly golden, then remove and chop roughly when cool.
  4. When the vegetables are cooked through, take them off the griddle, allow to cool and roughly chop.
  5. Toss the rice, quinoa, vegetables, grapes, nuts and parsley together in a salad bowl. When ready to serve, whisk together the lemon juice and 3 tablespoons of olive oil with a pinch of salt.
  6. Toss the salad with lemon and olive oil dressing and serve with some freshly-cracked pepper.

Want to know what’s on the plates of Australia’s fit and fabulous ladies? Check out what real women eat >>

3

Sautéed super greens

Sauteed super greens

Courtesy of Shireen Collett-Smith, founder of Detox in a Box.

Serves 2

Ingredients:

  • 1-1/2 cups mung beans
  • 4 cloves garlic
  • 2 tablespoons organic coconut oil
  • 3 cups filtered water
  • 1 bunch spinach
  • 1 bunch choy sum
  • 1 bunch bok choy
  • 2 cups cooked brown rice

Garnish:

  • 2 Roma tomatoes
  • 1/2 Spanish onion
  • 2 tablespoons tamari sauce
  • 1 small chilli (optional)
  • Juice of 1 lemon
  • 2 tablespoons Detox in a Box Moringa Superfood Powder

Flavour:

  • Herbamare
  • Cracked pepper or cayenne pepper

Directions:

  1. Wash and soak the mung beans in water overnight or, if that’s not possible, for one hour.
  2. Prepare a medium-sized pot over heat.
  3. Slice the garlic and sauté in oil over medium heat.
  4. Rinse the mung beans and add to the pot with 2 cups of water.
  5. Bring the mung beans to boil, turn the heat down and simmer for 20-30 minutes, occasionally adding more water and gently stirring as required. Cook until the beans are tender.

To prepare the garnish:

  1. Dice the tomatoes, chilli and onion and add to a bowl. Mix in the tamari and lemon juice.
  2. Chop the leafy greens into large portions, around 3 inches long.
  3. Add the leafy greens to a pot, cover for 3 minutes or until the leaves have wilted.
  4. Gently stir the leaves in.
  5. Serve the dish on top of brown rice or on its own. Garnish with tomatoes and sprinkle with 1 tablespoon of Moringa Superfood Powder. Add pepper and herbamare to taste.

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