Meat Free Comfort Food

Finding healthier alternatives to beloved meat dishes is growing in popularity with many people trying to avoid the detrimental health benefits of regularly consuming meat. Eating a mostly plant based diet and reducing your meat intake has many health benefits and can reduce your risk of heart disease and cancer and help to maintain a healthy weight. 

With this in mind, we have taken 2 classic dishes and made a lighter version that will satisfy your taste buds and reduce your meat intake.

Veggie burger: A healthy twist on a classic burger.

Ingredients: serves 4-6

  • 1 x can of lentils or chickpeas drained and rinsed
  • 1 x large sweet potato
  • 1 x teaspoon of smoked paprika
  • 1 x teaspoon cumin
  • ½ bunch finely chopped coriander
  • 2 x eggs
  • 1 x cup of breadcrumbs or coconut flour (if Gluten Free)
  • 1 cup unsweetened shredded coconut
  • Salt and pepper to taste
  • Sweet chilli sauce to serve
  • Lettuce leaves
  • 6 x Burger buns 

Method:

  1. Chop roughly and steam the sweet potato until cooked through or able to be squished with a fork easily.

  2. Heat a pan to medium heat and add in lentils or chickpeas and cook for around 5 minutes until warmed and softened.

  3. Mash the sweet potato and lentils or chickpeas together with spices, seasoning and coriander. Add eggs and slowly add breadcrumbs to the mix, until desired consistency is reached.

  4. Form into burger patties and press into the coconut so it covers the both sides evenly.

  5. In a large pan, add some spray oil, then fry the burgers until golden brown.

  6. Once ready, Place sweet chili sauce onto burger buns, followed by the burger patty and top with lettuce leaves.

  7. Enjoy a new family favourite!

No Meat - Walnut Bolognese: Walnuts are a great source of Omega 3 and therefore have wonderful benefits for our brain health. Increase your walnut intake with this simple and nutritious meal everyone will love.

Ingredients: Serves 6-8

  • 2 x cups of raw walnuts
  • Salt, pepper to taste
  • ½ tsp. Chili flakes
  • 1 tsp. Paprika
  • ½ tsp. Garlic powder
  • ½ tsp. Oregano
  • ½ tsp. Fennel seeds ground
  • ½ tsp. Rosemary
  • 1 large jar of tomato passata
  • ½ packet of spaghetti of choice
  • Fresh basil or baby spinach leaves for serving

Method:

  1. Place walnuts and spices into a food processor (can be done in batches) and pulse until it represents mince meat consistency. (Don’t process for too long or it will turn into a creamy consistency).

  2. In a large pot of water, bring pasta to the boil and cook until al dente.

  3. In another large saucepan add the passata on a medium heat and then add the walnuts. Stir and cook for another 5-10 minutes.

  4. Serve hot on top of the spaghetti and top with some fresh basil or spinach leaves.