Recipes
Fettuccine with Tinned Sardines & Roasted Spring Onions
Ingredients
1 bunch spring onions, tops trimmed as needed and halved
Olive Oil
Zest of 1 lemon plus several squeezes of juice
Fettuccine Pasta
1/4 cup grated Parmesan
2 tablespoons capers, rinsed
1 bunch parsley, chopped
Can of sardines packed in olive oil, chopped
2 tablespoons butter
1/2 cup day old sourdough blitzed into breadcrumbs
Instructions
Preheat oven to 180 degrees
Arrange spring onions on a baking sheet, drizzle with olive oil, sprinkle with lemon zest and sea salt. Roast until onions are very tender aprox 15 minutes, flipping halfway through. Set aside to cool.
Bring a large pot of salted water to a boil. Cook fettuccini until al dente. Reserve 1 cup cooking water and drain.
Melt butter in a small skillet over medium/medium-high heat. Add blitzed day old sourdough crumbs and a pinch of sea salt and toast, stirring until breadcrumbs are fragrant and golden, 2 - 4 minutes.
Slice onions into long strips and toss with warm fettuccini, parmesan, capers, and parsley (reserve some parsley for plating). Add a splash of pasta cooking water to keep things loose. Fold in the sardines, and add lemon juice, sea salt
Plate pasta, and top with toasted breadcrumbs and parsley.
Garlic & Parsley Roasted Mushrooms
Ingredients
Whole Flat or Portabello Mushrooms
Dollops of Butter
Garlic Cloves finely chopped/crushed
2 tbsp chopped Parsley
2 tsp Lemon Juice
Salt and Pepper
Instructions:
Preheat the oven to 180°C.
Place the mushrooms on a sheet pan.
Place a dollop of butter in each mushroom then add the garlic, parsley, lemon juice, salt and pepper.
Place the mushrooms in the oven and allow to roast for 10-15 minutes until the mushrooms are cooked through. Remove from the oven and serve.
Roasted Cauliflower & Walnut Dip
Ingredients
1 cup walnuts, plus toasted chopped walnuts for garnish
4 cups cauliflower florets (1 small head)
4 teaspoons extra-virgin olive oil, divided
¾ teaspoon salt, divided
1 head garlic
½ cup water, plus more as needed
¼ cup walnut oil, plus more for garnish
2 tablespoons lemon juice
1 teaspoon minced fresh rosemary, plus more for garnish
Ground pepper for garnish
Directions
Soak 1 cup walnuts in water for 2 hours.
Preheat oven to 180 degrees.
Place cauliflower on a baking sheet and toss with 3 teaspoons oil and 1/2 teaspoon salt. Slice the tip off garlic head, exposing the cloves. Drizzle with the remaining 1 teaspoon oil and 1/8 teaspoon salt and wrap in foil. Place on the baking sheet. Roast, stirring the cauliflower once, until tender, 35 to 40 minutes. Let cool on the baking sheet for 5 minutes.
Transfer the cauliflower to a food processor. Squeeze the garlic cloves out of the skins into the food processor. Drain the walnuts and add to the food processor, along with 1/2 cup water, oil, lemon juice, rosemary and the remaining 1/8 teaspoon salt. Puree until mostly smooth, adding more water, 1 tablespoon at a time, if needed. Transfer to a bowl and top with pepper, toasted walnuts and more oil and rosemary, if desired.
smoked trout pasta
ingredients
1 tbsp olive oil
1 tbsp of butter
1 clove of minced garlic
1 Finely sliced Spring onion
Small handful of finely chopped parsley
Pinch of dried oregano
Smoked trout fillet pieces
Wholegrain spaghetti
method
Cook pasta in boiling salted water until al dente. Meanwhile sauté garlic, spring onion, parsley in olive oil and butter combination 2 -3 minutes or until golden.
Add lemon juice, dried oregano and salt to taste. Once pasta is cooked, drain immediately and stir through sauce until well coated. Add flaked trout and gently toss through pasta and sauce. Serve scattered with some freshly chopped spring onion and parsley.
Carrot & Zucchini fritters
Ingredients
2 medium zucchini, grated
2 medium carrots, grated
1/2 brown onion, finely chopped
2 eggs
2 tablespoons Wholewheat Flour / or any Gluten Free alternative
1/4 teaspoon black pepper
1/4 teaspoon sea salt
Olive oil
Method
Grate the zucchini and squeeze out the excess moisture.
Place the grated carrot and zucchini to a large bowl with the chopped onion, salt, pepper, and eggs.
Mix everything together then fold through the flour.
Heat oil over medium-high heat.
Place 3 to 4 spoonful’s separately in the fry pan. Keep them as little mounds for a minute or two.
Then, using the back of your spatula, press them down gently into a more pancake shape. Cook for about another 3 minutes.
Then, flip the pancake and cook the other side for 3-5 minutes. If they are cooking too quickly, turn the heat down.
Remove from the pan and place them on a plate lined with a paper towel.
Continue this process until the batter is finished!
*Optional - serve with a dollop of Natural Yogurt on top.
Mid-Week Vegan Curry
Ingredients
2 tbsp oil
1 onion peeled and finely chopped
1 chopped chilli (depending on how hot you like it)
1 tbsp chopped garlic
1 tbsp chopped ginger
1 tbsp ground coriander
1/2 tbsp ground cumin
1/2 tbsp ground turmeric
3 tbsp tomato paste
Tin of coconut milk
1 sweet potato peeled and diced
Cup of green beans halved
Fresh lime
Chopped coriander leaf or parsley
1 pinch salt and pepper to taste
Instructions
Heat the oil over a medium heat.
Add the onion, chilli, garlic and ginger. Sautee for 3-5 minutes until the aromas are released
Add the ground coriander, cumin, tumeric. Fry for a further 2 minutes,. Stir
Add the tomato paste and coconut milk. Stir.
Add the sweet potato. Stir
Bring to the boil, then reduce to a simmer and cook for 10 minutes, stirring occasionally.
Add the green beans. Cook for a further 5 minutes.
Add a splash of lime juice and salt and pepper to taste.
Sprinkle with chopped coriander or parsley
Seedy Cheesy Irish Soda Bead
Ingredients
300g wholemeal flour
250g plain flour
1 tsp sea salt flakes
½ teaspoon black pepper
1 tsp bi-carb soda
350ml full fat milk
250ml Greek yoghurt
125g cheddar cheese, grated
seed toppings
1 tbsp pepita seeds
1 tbsp sesame seeds
1 tbsp sunflower seeds
Method
Preheat the oven to 200 degrees C.
Place the wholemeal flour into a large mixing bowl and sift in the plain flour, salt, and bi-carb soda. Stir in the pepper, grated cheese and make a well in the center of the bowl.
In a separate bowl whisk the milk and Greek yoghurt together, and slowly pour into the well of the dry ingredients. Use a fork to mix the wet ingredients into the flour mixture, making sure there are no dry patches.
Tip the dough onto a lined oven tray, dust your hands with flour and shape the dough into a large round. Flour a large knife and cut 6 or 8 large wedges into the dough, making sure to only cut halfway down into the dough. Brush the whole top of the loaf with a mixture of milk and yoghurt. Sprinkle the seeds onto different pieces of the wedges to create a pattern of seeds.
Bake in the oven for 20 minutes, then reduce the heat to 160 degrees C and bake for a further 20 minutes, or until the dough sounds hollow when you tap on it.
Allow to cool slightly on a wire rack before serving.
slow poached quince
Ingredients
800 gm caster sugar
1 vanilla bean, split
Thinly peeled rind of ½ lemon
1 cinnamon quill
3 large quinces
Instructions
Preheat oven to 130C. Place sugar and 1 litre water in a wide ovenproof pan and bring to the boil over high heat. Add the vanilla bean, lemon rind and cinnamon quill and return to the boil.
Meanwhile, peel the quince (reserve peelings), cut into quarters and remove cores, placing quince into the syrup as you go, along with the peelings, to prevent discolouring. Cover with a cartouche, bring to a simmer, cover with a lid and place in oven until quince are the desired tenderness and colour (5-6 for medium ruby colour; 7-9 hours for deep Burgundy; for a very deep colour, turn oven off after 9 hours and leave to cool completely overnight in oven). Poached quince keeps refrigerated for about a month.
Pumpkin Banana Bread
Ingredients
1/2 cup pecan halves or walnut halves
1 cup mashed banana the riper the better (about 2 large bananas)
4 tablespoons unsalted butter at room temperature
1/4 cup coconut sugar or light brown sugar
2 tablespoons plain Greek yogurt
1/3 cup honey
2 large eggs at room temperature
1 cup fresh pumpkin puree
1 teaspoon vanilla extract
1 teaspoon ground cinnamon, 1/4 teaspoon ground ginger, 1/4 teaspoon ground nutmeg, and a pinch of ground cloves
1 teaspoon baking soda
1/2 teaspoon salt
1/4 teaspoon baking powder
1 1/2 cups white whole wheat flour
Instructions
Preheat the oven to 180deg C. Spread nuts in a single layer on an ungreased baking sheet. Bake until toasted and fragrant, about 8 to 12 minutes depending upon the size of the nuts. Do not walk away during the last few minutes of baking (this is when nuts love to burn). Immediately transfer to a cutting board. Let cool a few minutes, then roughly chop. Lightly grease a loaf pan.
In a small bowl, mash the bananas measure them out to ensure that you have 1 cup. Beat together the butter and coconut sugar until smooth and combined. Beat in the banana, yogurt, honey, eggs, pumpkin , and vanilla. Sprinkle spices, baking soda, baking powder, and salt over the top. Sprinkle the flour over the top, then with a rubber spatula or wooden spoon, stir by hand, just until the flour disappears. Fold in the nuts.
Scrape the batter into the prepared pan and let rest uncovered at room temperature for 15 minutes (Don’t skip this step! Resting helps the flour absorb the wet ingredients and will give you a better texture and flavor).
Bake the bread for 55 minutes to 1 hour 10 minutes, or until a toothpick inserted in the center comes out clean. Check the bread at the 35-minute mark. If it is browning more quickly than you would like, loosely tent the pan with foil and continue baking as directed. Place the pan on a wire rack and let cool completely, then remove the bread from the pan wrap the loaf tightly in plastic. Refrigerate for at least 1 hour, or even better, overnight (I know this step sounds odd but it works and makes the bread taste incredible). Slice and devour!
Black bean chocolate cake
Ingredients
1 x Can of Black Beans (drained)
4 Tbsp Butter
3/4 Cup of Sugar
3 Eggs
1/2 Cup of Cocoa
1 Tsp Baking Powder
1 Tsp Vanilla
pInch of salt
(1/2 Cup of chocolate grated on the top)
Instructions
Pre-heat oven to 180 degrees.
Line a 10cm square baking tin with baking paper*
Melt butter & sugar in a saucepan then blitz all the remaning ingredients in a food processor (keeping the grated chocolate until the end)
Pour into baking tray and evenly spread grated chocolate over mixture.
Bake in oven for 25 minutes (depending on gas of fan forced, experiment with a toothpick prick)
If you would like an “Ginger & Pear Box” like this prepared for you at the Co-op just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail
*Add some IF YOU CARE Parchment Baking Paper to your online Co-op order - FSC & Compostable Certified Unbleached Totally Chloreine-Free (TCF). Unbleached, non-stick.
One-Pan Garlic Lamb Chops with Potatoes and Carrots
Ingredients
4 shoulder lamb chops
1 garlic head
4 sprigs rosemary
3-4 medium carrots, peeled and roughly chopped
1.5 lb (680g) baby potatoes (ie. creamer), halved
1 tsp salt, divided
1 tsp fresh ground black pepper, divided
4 tbsp (60ml) Extra-virgin olive oil
Instructions
2 hours before you start cooking, slice the garlic head in half crosswise. Reserve one half. Separate and peel the other half and finely chop those garlic cloves. Stem and chop 2 sprigs of rosemary (keep the other 2 whole sprigs aside). Place the lamb chops on a cutting board, pat them dry with paper towel and slice small cuts into them (4-5 cuts/chops). Insert a thin slice of garlic into each cut. Place the chops in a shallow dish, with 2 tbsp of olive oil, half the amount of the chopped garlic, half the amount of the chopped rosemary, ½ tsp salt, ½ tsp black pepper. Rub the marinade all over to make sure the lamb is evenly coated. Cover with remaining 2 sprigs of rosemary. Cover with plastic film and set aside to marinate for 2 hours (at room temperature).
Pre-heat your oven to 450F (232C), with a rack in the middle.
In a large mixing bowl, combine the baby potatoes and carrots with 2 tbsp of olive oil, the rest of the chopped garlic, the rest of the chopped rosemary, ½ tsp salt, ½ tsp black pepper. Toss to coat evenly and transfer to a large rimmed baking sheet. Add the whole half of the garlic head (cut side down). Roast until tender for about 30 minutes (tossing the potatoes and carrots half-way (at the 15 minute mark) with a spatula, so they don’t get stuck to the bottom of the pan.
Nestle the lamb chops in the pan and cook for 30 more minutes (or 35 to 40min if you like your lamb a little more well done).
When ready, take the pan out of the oven and carefully unpeel the halved garlic head from the pan with a spatula and squeeze out the cloves. Serve each lamb chop with potatoes, carrots and a few roasted garlic cloves on top.
If you would like ingredients for this dish, including fresh local bio dynamic lamb, ready for you to collect or be delivered just give the Co-op a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Ginger & Pear Bread
24 April 2020
Ingredients
1 cup peeled, cored, and chopped pears
1/2 cup your favourite sugar
1 tspn finely chopped fresh ginger
1/4 tspn ground cloves
1/3 cup vegetable oil or melted butter
1 teaspoon vanilla extract
2 eggs, beaten
1 cup flour
1 tspn bicarb soda
1/4 tspn baking powder
1/2 tspn salt
1/3 walnuts chopped (or your choice of nut)
Directions
Toss chopped pears with sugar, ginger, and cloves in a large bowl. Set aside and let the sugar dissolve in the pear juices.
Preheat oven to 165 degrees C. Grease an 8x4-inch loaf pan.
Stir vegetable oil, vanilla extract, and eggs into the pears.
In a separate bowl, combine flour, bicarb soda, baking powder, and salt.
Add the flour mixture to the pear mixture and stir gently just to combine.
Add any extra nuts you wish, we added 1/3 cup walnuts.
Pour the batter into the prepared loaf pan.
Bake in the preheated oven until golden brown and a toothpick inserted in the centre comes out clean, about 40 minutes.
If you would like an “Ginger & Pear Box” like this prepared for you at the Co-op just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Apricot Jam
So it’s not technically a “Meal of the Week” however it is the time of year where we are all looking for that perfect gift to give for Christmas. A simple homemade jam like this apricot jam made with local apricots may be the perfect gift for those looking to add a personal festive touch this Christmas
Ingredients
1kg Apricots
2 Cups Sugar
1/4 Juice of a Lemon
Method
Cut the apricots in half and extract the pits. Roughly chop them and place them into a pot.
Add the sugar and cook on medium heat, stirring frequently, skimming off any foam that rises to the surface.
As the mixture thickens and reduces, stir in lemon juice and continue to stir frequently to make sure the jam isn’t burning on the bottom. This process should take about 30 minutes.
Once done, ladle the jam into clean jars. Cover tightly and let cool to room temperature. Once cool, refrigerate until ready to use.
If you would like an “Jam Box” like this prepared for you at the Co-op just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Tomato & Basil Bruschetta
Starting to panic about what dishes to serve for Christmas celebrations?
This simple yet beautiful bruschetta (pronounced as Bru-Sketta) is always a well received appetizer with its classic delicious flavour combinations. In season organic tomatoes paired with basil, red onion and fresh garlic dressed with organic olive oil and caramalised balsamic then served up with local toasted sourdough. Made in minutes, these starters will take your guests on a little trip to Italy with every bite. Enjoy!
Ingredients
Tomatoes
Basil
Red Onion
Garlic
Olive Oil
Balsamic Vinegar
Apple Cider Vinegar
Salt & Pepper
Method
Pre-heat oven to 160 degress.
Slice your bread and then cut each slices again into 4. Baste each slice with olive oil and toast in the oven for 5-6 minutes.
Finely slice red onion and place in a small bowl with a couple of tablespoons of apple cider vinegar (this will take away the ‘bitey’ onion flavour, sort of pickling them)
Dice your tomatoes and throw into a deep bowl.
Chop up a handful of basil and add to tomatoes.
Add 1 clove of crushed garlic.
Throw in red onion. Then drizzle liberally with olive oil and a little drizzle of balsamic.
Season with salt and toss all the ingredients together.
Serve with toasted sourdough.
If you would like an “Appetizer Box” like this prepared for you at the Co-op just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
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Roasted Red Cabbage Steaks with crispy cannellini beans, zesty tahini sauce topped with local roasted hazelnuts & parsley
Ingredients
Whole Red Cabbage
Sweet Paprika
Citrus Salt
Olive Oil
Lemon
Cannellini Beans
Garlic
Tahini
Method
Prepare a baking tray with baking paper and pre-heat oven to 150 degrees.
Slice cabbage into 1” thick slices from top tp bottom inlcuding the core.
Place onto baking paper and drizzle with olive oil, paprika and citrus salt. Bake for 10 minutes, then carefully turn over, season again with citrus salt and a drizzle of olive oil and bake for a further 15 minutes.
Rinse and drain cannellini beans and dry on a paper towel (ensuring they are as dry as you can get them so they go crispy). Once they are dry, drizzle with olive oil, season with citrus salt and add two cloves of crushed garlic. Bake on a baking tray for 10 minutes, give them a jiggle and bake for a further 5 minutes.
In a jar prepare 4 Tbsp oilve oil, 1/2 juice of a lemon, a pinch of citrus dressing and a tablespoon of tahini (add a spoonful of some greek yoghurt too if dietary requirements allows) give it a good shake.
Crush some hazelnuts in a brown paper bag using a rolling pin and chop up some parsley.
Serve cabbage steak with cannellini beans, chopped hazelnuts, drizzle with sauce and sprinkle with parsley. ENJOY!
If you would like a “Meal Box” like this prepared for you at the Co-op just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
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Deconstructed Sushi Bowl
The Co-op Avocados 🥑 are so sensational at the moment they simply had to be the hero of this weeks Meal of the Week with this Deconstructed Sushi Bowl. This dish is a nutritional rocket ship with nori and red rice both offering huge health benefits but most importantly it is delicious and versatile. Here we have chicken but it can be made with tofu, tuna or any protein you prefer ( if you are using tofu and/or are vegan/vegetarian the Co-op has a tasty egg-free mayo available).
Ingredients
2 x Chicken Breasts *or Tofu
1 Tbsp Olive Oil
1/4 Cup Tamari x 2
2 Tablespoons Honey x 2
2 cloves Garlic crushed
1 thumb size piece Ginger grated
1 Cup Red Rice
Avocado
Sesame seeds
Nori Sheets
Mayonnaise
Carrot
Cucumber
Salt & pepper
Method
Slice chicken breast in half and marinate in a bowl with oil, tamari, honey, garlic, ginger and salt and pepper for 1-3 hours.
Cook red rice according to packet instructions. Once it is cooked stir through tamari & honey and salt and pepper to taste.
Prepare a baking tray with baking paper and place chicken into a pre-heated oven aprox 160 degrees. Bake for 15 minutes then turn over and bake for a further 15 minutes. Slice chicken into bite size pieces.
Using a veggie peeler, peel ribbons of carrot and cucumber. Slice avocado in half and sprinkle with sesame seeds. Slice your nori sheets into rectangle pieces.
Serve in a bowl the rice, chicken bites, cucumber, carrot, avocado and mini nori sheets and a drizzle of mayonnaise. Enojy!
If you would like a “Meal Box” like this prepared for you at the Co-op just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
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Roast Pumpkin & Asparagus Salad
It’s a great time of year to enjoy a range of different salad combinations and this salad not only has a mix of sensational flavours but is a powerhouse of nutrition. Roasted pumpkin pieces with the skin left, crunchy roasted pepitas, organic asparagus, fetta and
Rob & Janny Berry’s mixed salad greens, delivered freshly picked this morning, tossed in a homemade organic dressing. Enjoy!
Ingredients
Pumpkin Cut into little wedges with the skins left on
Mixed salad greens
Asparagus
Pepitas
Fetta
Oilve Oil
Salt & Pepper
Dressing
Olive Oil (3 parts)
Caramelised Balsamic (1 part)
Apple Cidar Vinegar (1 part)
1 clove garlic crushed
Squeeze of lemon juice
dash of salt and pepper
Method
Pre-heat oven to 160 degrees, line a baking tray with baking paper, toss pumpkin wedged and asparagus in olive oil and season with salt and pepper. Roast for 10 minutes then remove the asparagus, where the asparagus was place the papitas and toss them in any leftover oil and season with a little salt. Roast pumpkin and pepitas for a further 10 minutes (keeping an eye on the pepitas, we dont want to burn these beauties).
Pop all the dressing ingredients into a bottle/jar and give it a good shake, toss your mixed greens in the dressing in a large bowl.
Top greens with roasted pumpkin, roasted asparagus, roasted pepitas and crumble over some fetta and a squeeze of lemon juice.
If you would like a “Meal Box” like this prepared for you at the Co-op just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
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Mexican Couscous Salad
Mexican Couscous Salad is a super easy, super tasty meal that takes no time to whip up. It’s a one pot meal that is sure to become one of your weeknight favourites. All the fresh organic produce is available at the Co-op now. This meal is vegan however its so versatile you can add chicken, cheese and anything you like really.
Ingredients
1 cup couscous
1 stock cube dissolved in one cup of boiling water
1 medium brown onion finely chopped
1 large clove of garlic crushed
1 tsp cumin
1 tsp onion powder
1 tsp sweet paprika
1 tbsp tomato paste
1 can red kidney beans (or black beans)
1 Avocado diced
2 tomatoes diced
Juice of a lime
Method
Saute onion for a few minutes in olive oil, add cumin/paprika/onion powder and stir to combine then add garlic and tomato paste.
Pour in the cup of stock and bring to the boil. Pour in the cup of couscous, stir to combine then turn off the heat and place the lid on the pot. Let the couscous sit in the pot with the lid on for about 5-6 minutes. Fluff with a fork and stir through can of beans. Top with avocado, tomato and squeeze of lime juice. Garnish with coriander if you like. Enjoy!
If you would like a “Meal Box” like this prepared for you at the Co-op just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Soba, Sweet Potato & Tofu in Miso Lime Broth
What is Miso? Miso is a salty fermented paste that has been a staple ingredient in the Japanese diet for thousands of years and has noteworthy health benefits including being loaded with probiotics ( friendly bacteria that helps improve your gut health). The combination of sweet potato and tofu in this salty, zesty broth makes this dish full of flavour and it can be whipped up in under half an hour. All the organic produce you need to make this delicious meal is available at the Co-op now!
Ingredients
Firm Tofu (Cut into cubes)
Sweet Potato (cut into cubes)
2 x Spring Onions finely sliced
Ginger (Thumb size piece finely grated)
Miso Paste (1 Tablespoon)
Bouillon stock cube
Tamari (1 Tablespoon)
Lime (Juice of 1 x lime)
Soba Noodles
Sesame Oil
Method
Heat a pot with a drizzle of sesame oil (olive oil is fine if you don’t have sesame), sautee sliced spring onions, then add grated ginger.
Pour in 2 cups of water and one stock cube, throw in sweet potato cubes and simmer for 10 minutes.
Mix Miso paste with the Tamari and a little hot water and add to stock/sweet potato. Throw in tofu cubes and simmer for 5 minutes.
Cook Soba noodles according to packet instructions, drain and drizzle with some oil.
Compile in a bowl noodles, broth and cubes of sweet potato and tofu and top with some fresh spring onion slices. Enjoy!
If you would like a “Meal Box” like this prepared for you at the Co-op just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Extraordinary Bacon & Veggie Slice
21 October 2019
With a fresh load of Extraordinary Pork’s Nitrate Free Bacon in the fridge it’s hard not go past whipping up a bacon and veggie slice. A real crowd pleaser, this dish is super easy to make, nutritious, delicious, great in the kids lunchboxes, freezer friendly and all the fresh organic produce is available in-store now. Vegetarian followers can simply omit the bacon and enjoy!
Ingredients
1 x Cup diced bacon
5 x Eggs
1 x Cup Tasty Cheese (Grated)
1 x Cup Organic Wholemeal Self-Raising Flour
1 x Cup Zucchini (Grated)
1/2 Cup Carrot (Grated)
1/2 Cup Pumpkin (Grated)
1/2 Cup Sweet Potato (Grated)
1 x Medium Brown Onion (Finely diced)
1/4 Olive Oil
2 x pinched Salt
Method
Preheat oven to 160 degrees and line a medium baking tin with baking paper.
Heat fry pan with olive oil and sautee diced onion for 5 minutes, add bacon and sautee for a further 3-4 minutes.
In a large bowl whisk 5 eggs, add grated cheese, flour and oil. Set aside.
Lay out a clean tea towl and place in the centre the grated zucchini, carrot, sweet potato and pumpkin. Wrap the tea towel with the veggies in the middle and squeeze out as much liquid as you can in the sink (This will ensure the slice is not too soggy :-)
Add to your eg, cheese, flour bowl and gentle fold it all together. Season with salt.
Pour in all into your baking tin and bake for aprox 1/2 hour or until just browned on top.
Serve with some lettuce greens drizzled with balsamic and olive oil and a chutney on the side. Enjoy.
If you would like a “Meal Box” like this prepared for you at the Co-op just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Indian-style Roasted Chicken with mashed potato & steamed broccoli
14 October 2019
Looking for real authentic flavours in a meal but no time to make it all happen? Burtons Lane condiemnts are a local family owned business making hand-crafted Indian-style condiments from a range of quality ingredients. The Co-op is proud to stock these delicious flavours to take your meal to the next level. This week we have marinated some Carbeen chicken thighs in Burtons Lane Tomato Kasundi with plain Greek yoghurt then oven baked and served up with mashed potato and steamed broccoli, then use left over chicken (if there is any) to make a chicken and avocado wrap for lunch the next day. Delicious and super easy to prepare.
Ingredients
Tbsp Burtons Lane Tomato Kussaundi
Chicken Thighs
1/3 Cup Greek Yoghurt
Dutch Cream Potatoes (with some butter, milk and salt)
Broccoli
Method
Mix tomato Kussaundi and yoghurt together in a bowl, coat chicken thighs and marinate for 1/2 hour to an hour time permitting.
Peel and chop potatoes into quarters and boil until tender, mash in a large bowl with dash of butter, milk and salt (you could also add some of the greek yoghurt)
Place marinated chicken thigh’s on baking paper in a deep baking dish (there will be juice) bake for 15 minutes, turn over and bake for another 15 minutes.
Steam Broccoli heads for a few minutes.
Serve up and enjoy!
If you would like a “Meal Box” like this prepared for you at the Co-op just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Chewy Tahini Bars
8 October 2019
Looking for a healthy alternative to processed snacks? Try making a batch of Chewy Tahini Bars. Just four ingredients creates these delicious bars including Tahini. Tahini is made from toasted, ground sesame seeds and is highly nutritious and rice malt syrup is a great alternative if you are trying to limit sugar intake. Throw in organic oats and organic raisins and you have yourself the answer to your processed package free problem. Enjoy!
Tahini Chewy Bars - Recipe from 4 Ingredients Diabetes
1/2 cup (130g) Tahini
1 & 1/2 cups (150g) rolled oats
1/2 cup (120g) Rice malt syrup (You can use honey if you don’t have the rice malt syrup)
1/3 cup (60g) raisins
Preheat the oven to 180c/360F. Line a line a 20 x 20cm square cake tin with baking/parchment paper. In a large bowl, stir together the tahini and the rice malt syrup. Stir in the oats and raisins. Spoon the mixture into the prepared tin and smooth with the back of a spoon. Bake for 10 minutes or until golden. Cool completely before slicing to serve.
If you would like the ingredients for these bars pre-prepared for you to pick up at the Co-op just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Zucchini & Mushroom Pasta
30 September
Zucchini and mushrooms always pair really well together in so many meals especially in a creamy pasta.
This weeks “Meal of the Week” is easy to prepare, delicious and available in-store now.
Ingredients
Zucchini
Mushrooms
2 cloves Garlic
Tpsn Butter
1/2 Cup Cream
Olive Oil
Spaghetti
Salt
Method
Bring a pot of water to the boil and sprinkle in a teaspoon of salt, add spaghetti, cook according to packet instructions. Drain and set aside.
Slice zucchini’s into rounds and slice mushroom into slices.
Heat fry pan with a drizzle of olive oil and a dop of butter, add mushrooms, sautee until mushrooms are cooked, set aside and sautee zucchini rounds with another dop of butter and crushed garlic and stir through with mushrooms. Add cream and salt to taste. Stir through spaghetti and enjoy! Add some salami on the side if you like.
If you would like a “Meal Box” like this prepared for you at the Co-op just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Smashed Avocado & Fetta on Rye Sourdough topped with Poached Eggs & served with Pan Seared Asparagus & Baked Beans
23 September 2019
You don’t have to go to a hip cafe to enjoy the culinary phenomenon of smashed avo & fetta on toast. The Co-op has everything you need to make a smashing brunch in your own home.
Ingredients
Avocado
Fetta
Sourdough (Bakehouse on Wentworth is our daily supplier)
Asparagus
Eggs
Baked Beans
Lemon Juice
Italian mixed herbs
Salt & Pepper
Method
Slice your sourdough and toast
Mash Avocado with some lemon and salt and crumble in some Fetta, spread on top of toast.
Rinse asparagus and pat dry, heat a little olive oil in a fry pan and toss the asparagus with some salt until just cooked through.
Heat the baked beans in a pot and serve in a ramekin bowl.
Poaching your Eggs
Crack your egg into a bowl.
Bring a pot of water filled at least 5cm deep to a simmer.
Add a drop of vinegar
Stir the water to create a gentle whirlpool to help the egg white wrap around the yolk.
Slowly tip the egg into the centre.
Cook for 3-4 minutes or until the white is set.
Lift the egg out with a slotted spoon.
Cut your eggs in half and serve on top of avo & fetta toast, asparagus and ramekin of beans and sprinkle dish with some italian herbs. ENJOY!
If you would like a “Brunch Box” like this prepared for you at the Co-op just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Smoked Trout with Dutch Cream Potatoes, Fennel & Tangelo Salad topped with Caramelised Honey Walnuts & Zesty Yoghurt Dressing
16 September 2019
The days are getting warmer and dining outside in the sunshine is becoming part of our days, evenings and weekends. What better way to enjoy sharing an outdoor meal together than to serve up a platter of sensational smoked trout with some simple spring salads. This meal is packed with zesty flavours, fresh organic produce and is not only nutritious but delicious. ENJOY!
Ingredients
Whole smoked trout
Dutch cream potatoes
Tbsp butter
2 Tangelo’s (or oranges) 1 x sliced into rounds and slice off peel and 1 juiced
1 bulb fennel, core removed, thinly sliced
2 Tbsp olive oil
3 Tbsps apple cider vinegar
1/2 cup plain yoghurt + extra for drizzling at the end
1/2 cup walnuts
2 Tspn honey
Salt
Method
Peel and cut potatoes in half and place in a large pot of salted water, boil until tender.
Rub the honey through the walnuts and roast in the oven for 5-7 minutes.
Place some slices of tangelo inside the trout and warm on low in the oven for 10-15 minutes
Place sliced fennel and orange slices into a bowl.
Start preparing the zesty dressing by combining tangelo juice, apple cider vinegar, olive oil & salt and give it a good whisk.
Pour some dressing over your fennel and tangelo and toss it all together.
Now you can add the plain yoghurt to the dressing and give it another whisk ready for the potatoes and trout.
Take the trout out of the oven, Remove the head and tail of the trout then peel back the skin a carefully remove the top layer of the trout meat, then the bones in the middle will peel straight off in one go from where you cut the tail to access the flip side of the trout meat.
Once the potatoes are ready toss them in a large bowl with butter & salt.
Place everything on the platter and drizzle with zesty yogurt dressing, top your orange/fennel salad with the honey walnuts.
Drizzle with a little extra yogurt and garnish with fennel fronds (the dill-looking ends to the fennel).
If you would like a ‘meal box’ made up of any of our ‘Meal of the Week’ dishes just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Minestrone Soup
9 September 2019
Winter might have officially ended however with the chilly windy days we have had over the past few days it’s always great to make a simple nourishing minestrone soup. This recipe is full of beautiful organic produce and served with a gluten free parmesan and herb bread available here at the Co-op (Place an order by 2pm for next day delivery here). This meal is healthy, hearty, easy and most of all delicious. www.bathurstwholefood.org/meal-of-the-week
Ingredients
Can of chopped tomatoes
Can of Cannellini beans
Tbsp Tomato Paste
Mixed Italian herbs
1/2 a brown onion finely diced
1 x clove garlic finely chopped
1 x zucchini chopped into cubes
2 sticks of celery chopped into cubes
1 x carrot chopped into cubes
1 x potato finely chopped into small cubes
1 x Vege broth cube (Bouillon)
350mls water
Olive Oil
Squeeze lemon juice
Method
Heat a large pot with olive oil, add onion and sautee for a minute then add garlic and sautee for another minute.
Throw in potato, carrot, celery, zucchini and herbs then stir to combine.
Add tomato paste, canne d tomatoes, stock cube and water and stir to combine.
Add drained and rinsed can of cannellini beans and season to taste ( and a teaspoon of sugar if you want a little sweetness)
Simmer gently for 15-20 minutes stirring occasionally. Add a squeeze of lemon juice and serve with bread. ENJOY!
If you would like a ‘meal box’ made up of any of our ‘Meal of the Week’ dishes just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Baked sweet potatoes loaded with lentils & served with red cabbage slaw & avocado
2 September 2019
Welcome to Spring everyone. We thought we would put some sweet potato ‘Spring’ in our step with this weeks ‘Meal of the Week’. These sweet starchy root vegetables are highly nutritious and paired with nutrient rich lentils, a crunchy zingy red cabbage slaw and avocado, this meal will not only satisfy your taste buds but satisfy your body with all the health benefits and goodness in every single ingredient.
Ingredients
Large Sweet Potato
100g Red Lentils (Thoroughly rinsed)
Tsp Tumeric
Tsp Cumin
Tsp Coriander
Tsp minced garlic
Cup of Diced Red Cabbage
1 x Diced Red Onion
1 x Grated carrot
Dollop of Dijon Mustard
Juice of a lemon
Tbsp Apple Cider Vinegar
Avocado slices
Method
Heat oven to 160C. Place whole sweet potato on a baking tray and bake for 45 mins or until soft.
Meanwhile, heat some oil in large non-stick saucepan over a medium-high heat. Fry 3/4 of the cup of diced onion for 3-5 mins, stirring in spices (tumeric, cumin, coriander) then garlic, stirring constantly. Pour in rinsed red lentils and cover with water and simmer gently for 20 mins or until the lentils are tender, stirring occasionally. Season with salt and some lemon juice.
For the Slaw, whisk in a large bowl the mustard, apple cider vinegar and lemon juice then add the cabbage, leftover diced red onion and carrot. Mix well. Season with salt.
Once the sweet potato is cooked, remove from the oven and slice length ways in half. Spoon out the inside of the sweet potato and add to lentil mixture. Mash sweet potato into the lentils to evenly combine. Spoon back into the sweet potato skin and top with some bush honey yoghurt. Serve with slaw and avocado slices. ENJOY!
If you would like a ‘meal box’ made up of any of our ‘Meal of the Week’ dishes just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Sesame Beef Stir-Fry
26 August 2019
With the Co-op fridge full of beautiful biodynamic local beef we have a delicious Sesame Beef Stir-fry for this weeks ‘Meal of the Week’ super easy to make and great to take to work the next day! All the organic and local ingredients are available in-store now.
Ingredients
Beef Strips (aprox 500g) *
Sesame Oil
Coconut Amino Sauce
Sesame Seeds
1 x Red Onion (thinly sliced)
Clove of crushed garlic
Thumb size piece of grated ginger.
Cabbage (thinly slice a couple of handfuls)
Capsicum (Cut into matchsticks)
Carrot ribbons (Using a veggie peeler)
Udon Noodles
Method
Heat a large frying pan with a drizzle of sesame oil, add thinly sliced red onions, garlic, ginger, capsicum, cabbage and carrot ribbons. Toss around in the pan until cabbage is translucent and capsicum is soft. Set aside in a large bowl.
Cook udon noodles following packet directions until tender. Drain and add to stir-fry veggie bowl with a drizzle of coconut amino and a little sesame oil.
Heat the frying pan again with sesame oil and tip in beef strips. Sautee for a few minutes, stiring to evenly cook strips.
Add a couple of drizzles of coconut aminos sauce, some salt and some sesame seeds. Continue to pan fry until cooked to your liking.
Combine with stir-fry veg/noodles folding to evenly distribute ingredients.
Serve with some taosted sesame seeds on the top. ENJOY!
*Vegan/Vegetarians please feel free to use Tofu as it goes really well with this dish.
If you would like a ‘meal box’ made up of any of pour ‘Meal of the Week’ dishes just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Zucchini and Haloumi Fritters with Greek Tzatziki
19 August 2019
Zucchini & Haloumi Fritters’ - we often see them on the menu in restaurants and cafes however they are actually a really easy, delicious meal to cook at home. Served with a homemade Greek Tzatziki the whole family will enjoy these!
Ingredients
1 x Large zucchini (or two small ones)
1 x Brown onion, finely chopped
Haloumi cheese, coarsely grated
1/3 cup Organic brown rice flour
2 x eggs
Greek Tzatziki
1 x cucumber, unpeeled
1 x cup Greek Yoghurt
1 x clove of garlic, minced
1 x Tbsp olive oil
1 x Tbsp apple cider vinegar
Juice of 1/2 lemon
Pinch of salt
Method
Coarsely grate the zucchini then, using your hands, squeeze out as much liquid as possible. Combine the zucchini with the finely chopped onion, grated haloumi, flour & eggs.
Heat oil in a large non-stick frying pan. Drop heaped spoonfuls of mixture into the pan and cook, in batches, for 2-3 minutes each side, or until golden and firm.
Greek Tzatziki
Grate the cucumber and squeeze out as much liquid as possible.
Add Yoghurt, garlic, olive oil, vinegar,lemon and salt. Stir to combine.
Serve fritters with a dollop of tzatziki, a piece of lemon and some fresh greens.
If you would like a ‘meal box’ made up of any of pour ‘Meal of the Week’ dishes just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Local Lamb Loin Chops with Baked Polenta Chips, Mustard Mayo and Roasted Beans
12 August 2019
This week we are celebrating the lovely local bio-dynmaic lamb we have in stock from Lydnen Lamb in Oberon. For our vegan and vegetarian followers we have not forgot you! The polenta chips are entirely vegan and served with organic roasted green bean.
This dish is gluten free, nutritious and delicious. Enjoy!
Ingredients
Lynden Lamb Loin Chops (Local Bio-dynamic)
Green Beans (Organic)
220g Fine Polenta (Honest to Goodness Organic)
1 Litre of Vegetable Stock (Organic Marigold Buillon)
3 Tbsp Nutritional Yeast (Organic)
Seeded Mustard (Absolute Organic)
Mayonaise (Honest to Goodness Organic)
Salt (Murray River Sea Salt Flakes)
Method
Polenta Chips
Line a square baking tin with baking paper. Set aside.
Bring stock to the boil in a large pot.
Once boiling pour in the polenta gradually whisking. Continue to whisk until thick. Stir in the nutritional yeast.
Pour polenta mix into baking tin and smooth with spatula. Cover and chill in the fridge for at least two hours (Good to do this step the day before if you are short of time).
Preheat oven to 200 degrees
Remove polenta from the tin and slice into chips.
Arrange on a greased baking tray in a single layer. Baste with olive oil and some salt.
Bake for 30-40 minutes, turning them half-way, making sure they are golden and crisp on the edges.
Serve with mustard and mayo dipping sauce.
Mustard & Mayo dipping sauce is simply a few spoonfuls of mayo mixed with the mustard – done!
Place Green beans on a baking tray, drizzle olive oil and salt flakes and roast on high for 5-6 minutes.
Season your lamb well with salt and either pan fry or BBQ on either side and on the edges to render the fat.
Compile all ingredients onto place and enjoy!
If you would like a ‘meal box’ made up of any of pour ‘Meal of the Week’ dishes just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Tomato & Spinach Fusilli Pasta with Grilled Eggplant and Organic Ricotta
5 August 2019
We love our new Fusilli pasta product which is why we knocked up a really easy to make tomato based pasta dish that the whole family can enjoy (minus the eggplant for most kids and pop it in the school lunch box the next day) Have it as a vegetarian meal (vegan without the ricotta ) or you can add a BBQ Lamb Chops from local supplier Lynden Lamb, a variety of cuts only just landed in-store so let us know if you would like some local bio-dynamic lamb thrown in your ‘Meal of the Week’ box. Enjoy!
Ingredients
Fusilli Pasta
Passata with basil
Fresh Tomatoes
Eggplant
Garlic
Bio-Dynamic Ricotta
Handful of Spinach leaves
Method
Finely chop one big bulb of Russian garlic and sautee in olive oil. Pour in tomato passata and simmer with some salt and a teaspoon of raw sugar. Add a handful of spinach leaves and set aside.
Slice some eggplant, baste with olive oil and salt and grill on a grill pan, BBQ or just bake them turning and basting with more olive oil until soft and charred. (Some like to pre-salt the eggplant and let sit for 10 minutes to remove some moisture)
Cut tomatoes in half and place on a baking tray with olive oil, salt and some oregano/dried herbs. Bake in a moderate oven until the tomato is cooked and juicy.
Cook Fusilli pasta in salted boiling water, drain and add tomato sauce. Toss to combine.
Top with slices of grilled eggplant, dollops of ricotta and baked tomato.
If you would like a ‘meal box’ made up from our ‘Meal of the Week’ like this, just give the Co-op a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Tuna Potato Cakes
29 July 2019
Tuna Potato Cakes
Ingredients
Wild Albacore Tuna Steak
2 large dutch cream potatoes
Red Onion
Parsley
Egg
Plain Flour (use chickpea or brown rice flour if looking to make this gluten free).
Sunflower Oil
Salt
(lemon wedge for the end)
Method
Peel and chop potatoes into chunks and boil until tender.
While they are boiling, finely chop 1/2 a red onion and sautee 5 minutes.
Take off the heat and add finely chopped parsley and break up tuna steak into the pot, combine with 1 egg and two tablespoons of flour (use chickpea or brown rice flour if looking to make this gluten free).
Once the potatoes are cooked, mash them with a little butter and salt. Combine with tuna mix and form into balls.
Roll in plain flour and form into a ‘pattie/cake’.
They will be quite soft so pop them in the fridge for 10 minutes will make them easier to manage in the fry pan.
Prepare fry pan with a drizzle of sunflower oil and fry cakes until golden on each side.
Squeeze a bit of lemon juice and enjoy! You can always add some yoghurt and chutney too.
If you would like a ‘meal box’ made up from our ‘Meal of the Week’ like this, just give the Co-op a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
French Onion Savoury Pudding with Broccoli & Organic Cheddar
22 July 2019
If you have left over bread and don’t know what to do with it, this dish is a great family dish that is super easy to prepare, nutritious and utilising our beautiful fresh organic and/or local produce. It’s also a versatile dish depending on what your family likes to eat, you could add some local bacon, sausage or even tuna. Enjoy!
French Onion Savoury Pudding with Broccoli & Organic Cheddar
Ingredients
Organic Broccoli
Local sourdough (baked on Friday)
Organic Cheddar
5-6 Local eggs
Brown onion, thinly sliced.
2 cloves garlic, finely chopped
Milk
Butter
Vege Stock cube
Method
Heat 50g of butter in a pan, add really thinly sliced brown onion and sautee, add garlic and stick cube, stir to combine. Take off the heat and pour in 1.5 Cups of milk. Whisk 5-6 eggs in a separate bowl then add to Onion/Milk mix along with ½ cup of grated cheddar and whisk again to combined
Steam broccoli heads for a few minutes, drain and set aside.
In a large casserole dish break up your bread pieces roughly and scatter around the casserole dish. Add the partially cooked broccoli and toss it all together so broccoli and bread a evenly scattered.
Pour your egg/onion/milk/cheese mix evenly over the dish and top with some more grated cheddar.
Bake in a moderate oven for approximately 30 minutes.
There will be plenty left over for breakfast or lunch the next day.
If you would like a ‘meal box’ made up from our ‘Meal of the Week’ like this, just give the Co-op a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Vegan Sheet Pan Dinner
15 July 2019
With fresh mushrooms, local Dutch cream potatoes, real chickpeas and beautiful beans this is the perfect throw together dinner if your plant-based.
Ingredients
Mushrooms
Potato
Oregano
Chickpeas (Soak them overnight the night before or you can substitute with a can if you don’t have the raw ones)
Green Beans
Garlic
Olive Oil
Salt
Method
Soak Chickpeas overnight.
Boil chickpeas for approximately 15 minutes
Slice potatoes into thick rounds and then cut in half to make a moon like chip.
Par boil the potatoes in a pot with salted water until just tender.
Drain Potatoes and toss in olive oil and oregano.
Arrange on a baking tray lined with baking paper.
Position mushrooms, whole green beans and chickpeas scattered over the tray.
Place some fresh crushed garlic into each mushroom.
Drizzle the tray and every ingredient in olive oil and season with salt.
Bake in a moderate oven for approximately 20 minutes.
If you would like a ‘meal box’ made up from our ‘Meal of the Week’ like this, just give the Co-op a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Mediterranean Zucchini Boats
8 July 2019
So you love pizza but cant handle all the carbs or gluten from the base? Mediterranean Zucchini Boats could be for you. Delicious topping on a juicy fresh organic zucchini baked in the oven is super easy to make, nutritious and of course utilising our fresh organic and local produce.
Mediterranean Zucchini Boats
Zucchinis, halved
Tomato, finely diced
Capsicum finely diced
Red onion, finely chopped
Clove of crushed garlic
Handful of kalamata olives, pips removed and chopped
Fetta cheese, crumbled
Olive oil
Salt & Pepper
Method
Use a small spoon to scoop a small layer out of the centre of each zucchini half.
In a large bowl stir together the tomato, capsicum, onion, garlic, olives, and fetta cheese. Season with salt and pepper. Spoon into the centre of each zucchini. Drizzle with olive oil.
Bake in a moderate oven for 20 minutes or until the zucchini is tender.
If you would like a ‘meal box’ made up from our ‘Meal of the Week’ like this, just give the Co-op a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Flu Fighting Chicken Noodle Soup
1 July 2019
The flu season has taken its toll on many in the community which inspired us to create one of the ‘tried and true’ go to flu dishes for this weeks ‘Meal of the Week’ with adding in some fresh organic greens.
Utilising our fresh organic chicken broth and nutritional cleansing celery, snow peas, garlic and spring onions. Anyone who feels a bit under the whether will love this dish.
Fight the Flu Chicken Noodle Soup
Udon Noodles
Good Bones Organic Chicken Broth
2 x cloves garlic
Stick of Celery
Spring onions
Snow Peas
Method
Finely slice stick of celery and a couple of spring onions, sauté in a fry pan with olive oil and some crushed garlic. Set aside.
Pour into a saucepan packet of chicken broth and add udon noodles bring to the boil then and then simmer until noodles are tender. Throw in a handful of snow peas then add sautéed garlic celery spring onion mix.
Serve with some finely sliced spring onions on top and you will be feeling better in no time.
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Pumpkin & Fetta Mung Bean Fettuccine
24 June 2019
Looking for an alternative to pasta made from wheat?
We have a great range of nutritional pasta alternatives which are gluten free and high in protein & fibre. This week we are highlighting the Mung Bean Fettuccine and our organic pumpkin, local fetta and garlic in our ‘Meal of the Week’. Only a handful of ingredients makes this super easy delicious meal.
Pumpkin & Feta Mug Bean Fettuccine
Ingedients
Mung Bean Fettuccine
Pumpkin wedge
Rosemary salt (Saltbird)
Fetta (Second Mouse)*
3 garlic cloves
olive oil
(parsley if you have some in the garden)
*If you are a vegans you could swap this out for some toasted walnuts or a cheese alternative
Method
Cut pumpkin into cubes and throw in a large bowl, drizzle with olive oil and rosemary salt and toss to coat every piece of pumpkin evenly. (keep the bowl you used to toss the fettuccine in later)
Line a baking tray with baking paper and spread pumpkin mix evenly, bake in a moderate oven until soft (aprox 20 minutes depending on how small you cut the cubes)
Meanwhile, crush garlic into a fry pan with olive oil and quickly sautee
Cook the Mung Bean Fettuccine according to packet instructions and drain. (Make sure your fettuccine is dry so that the olive oil and garlic stick to it)
Toss the pumpkin, fettuccine, garlic into the bowl you used earlier catching the leftover rosemary salt and olive oil.
Crumble in the Second Mouse Fetta (and parsley if you have some) and give one last toss before serving onto a platter.
Enjoy!
The Co-op also stocks other wheat-free pasta alternatives including Chickpea Fettuccine, Black Bean Spaghetti, Brown Rice Penne, Edamame Spaghetti and Sweet Potato Noodles.
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Tomato & Lentil Stew
17 June 2019
With plenty of people enjoying the pork on the fork from last week, this week we are bringing back the Monday ‘Meat Free’ Meal with a winter warming tomato and lentil stew. Lentils are such a nutrient rich legume and this recipe can be used in so many ways. Either have it on its own or with some crunchy sourdough, stir through a pasta with parmesan or turn it into a Shepherds pie. It is easy to prepare and lasts for days.
Recipe
1.5 cups of green lentils
Vegetable Stock
5-6 Tomatoes
1-2 Brown onions
3 Cloves of garlic
Tbsp Tomato paste
Chilli (if you like)
Handful of English spinach
Method
Wash lentils and place in a saucepan, cover with water and add a couple of teaspoons of stock powder. Boil until lentils are tender, adding more water as it absorbs.
Finely chop onions and all the tomatoes (if you don’t want the skin you can place a knife slit/X marking at the top and bottom of the tomato and place in boiling hot water for a few minutes, then in cold water, the skin should be easy to peel off from top to bottom)
Sautee in olive oil the onions, crushed garlic, tomato past and then add chopped tomatoes… Cover and let simmer to create allow all the juices in the tomato bubble away.
Add your cooked lentils and a little of the leftover stock
Add chopped spinach and simmer on low for about 10 minutes>
Enjoy!
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Bangers & Mash
11 June 2019
Extraordinary Pork Sausages with mashed potato & honey glazed carrot stack & mushroom gravy.
This week our ‘Meal of the Week’ we have an old family favourite in ‘Bangers & Mash".
Dubbo’s free-range Extraordinary Pork sausages are as pure as you can get with no gluten, no preservatives and natural casings, pair them with a creamy organic Dutch cream potato mash, honey glazed carrots and the easy to make mushroom gravy that will leave you tempted to lick the plate clean.
Ingredients
Packet of Extraordinary Pork Sausages
4 x Organic Dutch Cream Potatoes
4 x Organic Carrots
Butter
Milk
Honey
Mushrooms
Tamari
Garlic
Flour of your choice
Method
Peel and cut into chunks potato and carrot, boil until tender.
Mash the potato with a few knobs of butter and a lashing of milk and a little salt.
Mash the carrot with a knob of butter and a lashing of honey.
Gravy - Dice mushrooms and sautee in a pan with olive oil, add in crushed garlic clove, 3 tablespoons of tamari, then stir in 1 tablespoon of flour and 1 cup of milk, stirring on high heat until the gravy thickens.
Pan sear sausages, until cooked through and serve with gravy and potato and carrot stack.
Enjoy!
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Black Bean Miso Burger
3 June 2019
It’s that time of year, winter is now upon us which means our bodies are more susceptible to inflammation and low immunity.
Luckily, protecting your health this winter is as simple as a trip to the Co-op for some anti-inflammatory, immune boosting organic groceries to create nutrient rich dishes like this week’s ‘Meal of the Week’
Black bean miso burger with caramelised red onions, fresh tomato, avocado and rye sourdough.
This dish offers a powerhouse of nutrition with ingredients that are inherently anti-inflammatory foods and certain to improve your health.
Ingredients
Sourdough from Bakehouse on Wentworth (delivered daily to the Co-op)
Olive Oil
1 x can of black beans
1 x Carrot
1 x Brown onion
Tbs Tomato paste
Tsp Sweet Paprika
Tsp Onion Powder
Tbs Miso Paste
Tbs Chia seeds
Tbs Linseed/Flaxseed
1 x large Red Onion
Fresh Tomato
Avocado
Lettuce
Method
The key to the burgers is to dry the black beans so the patties aren’t too mushy.
Rinse can of black beans then place on a single layer baking tray and warm in the oven to dry out moisture.
While the beans are ‘drying out’ finely chop brown onion and sauté in olive oil, add crushed garlic, sweet paprika, onion powder and combine. Add tomato paste and miso paste – set aside.
In a large bowl mash the dried out black beans and add 1 x grated carrot and miso mixture.
Shape into burger patties and shallow fry until golden on each side, being quite careful with them as you turn them not to loose their shape. (you can add some flour and an egg to the burger if you don’t have any dietary requirements)
Remove the burger patties
In the same fry pan add thinly sliced red onions and fry off until caramelised.
Slice sourdough and toast, top with lettuce, tomato, avocado, burger and caramelised onions.
Enjoy!
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Delicious Dhal
27 May 2019
Having been a teeth chattering day today we thought we would warm up on the inside with some aromatic red lentil dhal. With beautiful fresh giant sized ginger and tonnes of terrific tumeric this dish is easy to prepare, nutrient rich and of course utilising our beautiful fresh organic produce.
Ingredients
1 x brown onion, finely chopped
1 x thumb sized piece of fresh ginger grated
1 x finger of fresh turmeric peeled and grated
3 x cloves fresh garlic finely chopped
2 x teaspoons ground coriander
2 x teaspoons ground cumin
1 x teaspoon turmeric
Pinch of cayenne pepper
2 x tomatoes diced
1½ cups red lentils, thoroughly rinsed
1 x vegetable stock cube
1 x large handful English spinach
Salt and pepper to taste
Method
Prepare a fry pan with olive oil on medium heat and add the onion, garlic, ginger, tumeric, ground coriander, ground cumin and cayenne. Sautee until onion is translucent, add diced tomatoes and stir to combine.
Pour in rinsed red lentils and cover with water, add stock cube. Simmer on low until the lentils are cooked through. (add the English spinach half way through cooking) season with salt and pepper. ( You can add a spoonful of honey for a bit of sweetness too)
Enjoy!
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Pumpkin & Chickpea Curry with Cauliflower Rice
20 May 2019
This week, our ‘Meal of the Week’ was inspired by cutting open some beautiful jap pumpkin and receiving some organic cauliflowers all wrapped up in their green leaves waiting to be unravelled to create a dish that is easy to prepare, nutrient rich and of course utilising our beautiful fresh organic produce.
Curry Ingredients
¼ chunk of pumpkin cut into chunks
1 x red onion finely diced
Heaped tablespoon organic madras curry powder
3 x cloves garlic – crushed or grated if you don’t have a crusher
Thumb size piece of ginger grated
Can of organic Coconut cream
Pinch of salt & raw sugar
Handful of fresh English spinach
Juice of ¼ fresh lime
C-Rice
Head of cauliflower
Olive oil
2 x cloves garlic
Pinch onion powder
Pinch salt
Method
Place chunks of pumpkin on a baking tray, baste with olive oil, season with salt and pepper and bake in moderate oven for aprox 15-20 minutes. Set aside.
Heat oil in a pan and add onion, curry powder, ginger and garlic.
Pour in can of coconut cream and gently simmer. Add salt and pinch of sugar.
Add can of chickpeas*(see note), big handful of English spinach leaves and pre-baked pumpin and stir through.
Finish with squeeze of lime juice.
Cauliflower rice
Make sure your cauliflower is fully dry. Chop the cauliflower into floret pieces. Place the cauliflower pieces in a food processor and pulse until it has the texture of rice. Work in batches if necessary and don’t over process or it will get mushy.
Transfer to a clean tea towel and squeeze through any excess liquid.
Heat oil in a fry pan, add garlic and onion powder then stir through cauliflower rice and sauté until heated through, about 3 minutes. Season with salt and a squeeze of lime juice
Serve Curry with Cauliflower rice and you can add some cashew nuts over the top as a garnish if you like.
NOTE: You can also use uncooked chickpeas in this dish, which we have in stock. If you have time to soak them overnight and cook them for about an hour on the stove top.
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Sweet Potato Shepherd’s Pie
13 May 2019
This week, our ‘Meal of the Week’ dish is quite the versatile meal. If you would like to continue to make a Monday meat-free dish you can make the pie with organic green lentils OR you can make it with fresh local Ridgeline premium mince, fresh in-stock at the Co-op.
For something different, we are using sweet potato for the pie topping. Our organic order today included a big box of HUGE purple skinned sweet potatoes, which are actually white on the inside, so we have used a mix of orange and purple.
Easy to prepare, nutrient rich dish and of course utilising our beautiful fresh organic produce.
Ingredients
Topping
1 x large Orange Sweet Potato (Kumera)
½ a humongous Purple Yam Sweet Potato
1 x clove of garlic
tablespoon of butter
Salt to taste
Pie filling
500g Ridgeline Premium Mince *see note
Olive oil
1 x Brown Onion
3 x cloves garlic
2 teaspoons Vegetable Bouillion powdered stock
Worcestershire sauce
½ tin tinned cherry tomatoes
1 x grated zucchini
Italian herbs
spoonful of flour to thicken
salt & pepper to taste
Method
Topping
Cut sweet potatoes into chunks and boil until soft, then drain.
In a small skillet heat butter and 1 crushed glove of garlic until just bubbling.
Combine buttery garlic mix with cooked sweet potatoes and some salt and mash until smooth.
Filling
Heat oil in a large saucepan over medium-high heat.
Add onion. Cook, stirring occasionally, for 5 mins or until onion softens. Add garlic and cook for 30 secs or until fragrant. Add mince and cook, stirring with a wooden spoon to break up any lumps, for 5 mins. Add ½ tin organic cherry tomatoes, Worcestershire sauce, grated zucchini and stock and bring to a simmer. Reduce heat to medium-low and cook for 10 mins or until mixture thickens slightly. Stir in herbs and flour to thicken.
Spoon mixture into a baking dish. Top with sweet potato mash. Bake for 10-15 mins.
NOTE: This is also a delicious dish as a vegetarian dish, just replace the mince with 1 1/2 cup green lentils and cook a little longer in the saucepan until the lentils are soft.
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Potato & Leek Soup
6 May 2019
We were thrilled to be at the Show over the past few days and our soups were a big hit so we thought we would make the ‘Meal of the Week’ the popular Potato & Leek soup, utilising our delicious dutch cream organic potatoes
With the cooler weather upon us, this creamy sensational soup sold out each day we served it at the Show and it is definitely a feel good dish to start your week.
Potato & Leek Soup
Ingredients
4 x Large Dutch Cream Potatoes
2 x Leeks
3 x cloves garlic
25g Butter
1 Litre of Vegetable Stock/broth
150mls Little Big Cream
Salt & pepper
Chives
Method
Thinly slice leek ends and finely chop garlic
Melt butter and saute leeks and garlic for around 5 minutes
Dice potatoes and add to leek/garlic
Add stock and simmer uncovered until potatoes are tender.
Puree mixture.
Return to heat and add cream, salt and pepper.
Bring to the boil and add chives.
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Vegetable Ragu Lasagne
30 April 2019
Vegetable Ragu Lasagne is a delicious simple saucy ‘Meal of the Week’.
If you love Italian flavours you will love this easy to prepare, nutrient rich dish and of course utilising our beautiful fresh organic produce.
Vegetable Ragu Lasagne
Ingredients
1 x brown onion
3 x cloves garlic
1 x Eggplant
2 x cups of Mushrooms (this recipe has fresh organic swiss brown button mushrooms)
2-3 x Tomatoes
Passata with basil
Spelt Lasagne sheets (this recipe only has two layers)
Sweet Potato
Bunch of English Spinach or Silverbeet
2 teaspoons sugar
Tasty cheddar
Salt and Pepper
Olive Oil
Method
To assemble the lasagne we pre-cook the produce so that all the oven has to do is melt the tasty cheese.
1. Slice your sweet potato into thin rounds, baste with olive oil, season with salt and pepper and roast in a moderate oven until soft.
2. Sautee chopped onions and garlic in olive oil.
3. Slice eggplant into small chunks and add to onions and garlic with an extra swig of olive oil.
4. Add thinly sliced mushrooms and two diced fresh tomatoes.
5. Pour in 1/2 a jar of passata, salt and pepper and two teaspoons of raw sugar.
6. Pan fry a bunch of english spinach (or silverbeet) until wilted.
7. Cook two sheets of lasagne sheets according to instructions.
8. Time to assemble.
9. Ladle some ragu into the bottom of a baking dish followed by a sheet of lasagne
10. Lay your cooked spinach on top of the lasagne sheet and top with a layer of grated tasty cheddar.
11. Top with more ragu and another layer of lasagne sheet.
12. Add roasted sweet potato slices and leftover ragu.
13. Top with tasy cheese and bake in a moderate oven until cheese is nicely melted/golden.
14. Godere!
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.
Satay Stir Fried Vegetables with Chicken Skewers
23 April 2019
This week, our ‘Meal of the Week’ is inspired by some beautiful fresh local pasture raised, holistically managed, chemical free chicken available in-store, along with a colourful selection of fresh organic vegetables. Easy to prepare, super nutritious and of course utilising our beautiful fresh organic produce.
Satay Sauce
½ a medium sized onion chopped
1 garlic clove crushed
1 tsp organic curry powder
3 tbsp of peanut butter
1 tbs tamari
1 tsp brown sugar
3/4 cup coconut cream
squeeze of lemon juice
Sautee onion until translucent, add garlic and curry powder.
Stir in tamari, peanut butter, lemon juice and sugar.
Add coconut cream and cook until the mixture boils, stirring constantly.
Chicken Skewers
Cut chicken thigh or breast into chunks (aprox 2 cm chunks) and thread onto skewers.
Heat a grill pan/BBQ or fry pan big enough to fit the skewers on high and start cooking the chicken skewers. Baste the skewers gently with the satay sauce as you turn them over.
Stir Fry Veg
Slice into matchsticks the carrot and capsicum
Thinly slice zucchinis into half circles
Cut beans into small bites
Heat oil in fry pan and stir fry until just cooked, its nice to keep some crunch in the veg.
Top with satay sauce and serve with organic jasmine rice and chicken skewers.
Enjoy!
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.com
Pumpkin, Spinach & Fetta Frittata
15 April 2019
With beautifully fresh Central West eggs delivered today, and more coming in tomorrow, we were inspired to cook up an Easter Frittata. Easy to prepare, super nutritious and of course utilising our beautiful fresh organic produce.
Ingredients
Pumpkin wedge
Italian mixed herbs
1 x brown onion
2 x cups loose spinach leaves
Fetta
4-5 Eggs
30mls Cream
Salt & pepper to taste
Method
Cut up pumpkin into small cubes (roughly two cups of cubes)
Season with salt and mixed herbs and roast on a baking try for approximately 15-20 minutes, set aside.
Finely chop brown onion and sautee in olive oil until translucent, set aside
In the same fry pan throw in two cups of spinach leave and sautee until cooked
Cut fetta into cubes, about a cups worth.
Grease a baking dish and start scattering around the dish pumpkin cubes, blobs of spinach, brown onion and fetta pieces so that they are evenly distributed.
Prepare egg by whisking with 30mls of cream.
Once nice and whisked, pour evenly over the pumpkin, onion, spinach and fetta.
Bake in a moderate oven for approximately 30 minutes.
Enjoy!
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.comPatties
Broccoli Potato Patties with Caramelised Onion Beetroot Relish, Spiced Yoghurt Dip and Haloumi.
8 April 2019
This week we celebrate the beautiful organic broccoli and beetroots we received today.
Easy to prepare, super nutritious and of course utilising our beautiful fresh organic produce.
Ingredients
1 x head of broccoli
3 x potatoes
1/4 cup chopped spring onions (shallots)
1 x egg
1 x brown onion
1 x large beetroot
Apple cider vinegar
Raw sugar
Middle Eastern spice blend (Gourmet Organic)
Greek yoghurt (Mungalli Creek Dairy)
Lemon juice
Haloumi (Second Mouse Cheese)Patties
Boil potatoes to prepare a mash.
Partially steam broccoli florets.
Finely chop spring onions (shallots), heat 1 tbs of olive oil in a saucepan and fry off the spring onions.
Place partially steamed broccoli florets and fried shallots into a blender with 1 egg, blend until smooth.
Drain potatoes when soft and mash with 1 tbs butter – it will hopefully be quite a dry mash which is why we don’t need to use flour in the patties
Form into patty shapes and sit in the fridge for about 20 minutes.Relish
Finley slice brown onion and sautee in olive oil, once the onions are nice and soft add 1 teaspoon of raw sugar and place the lid on the saucepan and simmer on low for 5 minutes.
Finley dice 2 beetroots and add to the onions with 3 tbs apple cider vinegar and a pinch of salt.
Let this simmer away with the lid on (watch it doesn’t catch on the bottom of the saucepan as it is caremelising)
Middle eastern spiced yoghurt
Sautee 1/2 tsp of spice mix in olive oil and a clove of garlic – mix with Greek yoghurt, lemon juice and a pinch of salt.
Slice haloumi into rectangle pieces and pan fry until golden.
Get your patties out of the fridge and pan fry (medium heat) in olive oil until golden on both sides.
Serve with some micro salad greens.
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.comPatties
Mexican Bean Nachos with Guacamole
1 April 2019
This week we are making a MEXellent Monday meat-free ‘Meal of the Week’.
Crunchy organic corn chips, nutritious organic kidney beans sautéed with tomato and flavoursome spices with vegan mozzarella and a creamy organic avocado guacamole with zesty fresh lime – Suitable for vegans, this is a delicious, easy to prepare meal everyone will enjoy. PROVECHO!
Recipe/Method
Organic Corn Chips
Red Onion
1 clove garlic
Spices ( Tsp Cumin, Tsp Ground Coriander, Tsp Onion Power, Tsp Sweet Paprika powder, ½ teaspoon Chilli Powder (Hot Cayene)
1x finely diced tomato
Tbsp Tomato Paste
pinch of raw sugar
Can of Organic Red Kidney Beans
Vegan Mozzarella
Shallots
Avocado
Lime
Salt & Pepper
Finely chop half a red onion/garlic and sautee with spices.
Add in tomatoes, tomato paste, sugar and salt to taste.
Simmer and gently mash some of the beans with a fork to spread the bean flavour around.
Place in an ovenproof bowl and top with vegan mozzarella
Bake in a moderate oven until cheese has melted.
Mash avcocado with lime, salt, pepper and some finely chopped shallots
Serve with chopped shallots and nacho chips on the side (this saves the corn chips from going soggy)
You can adapt this meal to your tasting by adding fresh chilli, capsicum, coriander, corn and of course if you eat diary you could add some greek yoghurt too.
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.com
Ginger & Garlic Baked Tofu with Stir Fried Swiss Brown Mushroom & Red Capsicum Noodles.
25 March 2019
This week we celebrate organic Australian produce and encouraging tofu naysayers to try this way of cooking a wonderfully nutritious protein.
When beautiful swiss brown mushrooms were delivered we thought a fresh stir fry was in order for our Monday ‘Meal of the Week’.
Easy to prepare, super nutritious and of course utilising our beautiful fresh organic produce.
Recipe/Method:
1. Pre-heat fan-forced to 160 degrees.
2. Slice firm tofu into slices and prepare marinate of crushed garlic, grated ginger, tamari, honey and olive oil. Coat the tofu in the marinate and place in a baking dish (try not to crowd the tofu) and place in the oven for aprox 20 minutes (or when the tops start to brown, half way through the cooking you can add a little more honey and tamari to aid in the browning)
3. Sautee thinly sliced swiss browns in olive oil - set aside.
4. Sautee thinly sliced capsicum, a finger sized piece of grated ginger and 2 cloves of crushed garlic in olive oil.
5. Cook organic Udon noodles to Spiral Foods packet instructions.
6. Add cooked noodles to capsicum, garlic & ginger mixture and toss in mushrooms and a good handful of chopped parsley.
7. Finish tofu and noodles with some fresh lime juice and enjoy a healthy, wholesome, quick meal sorted and all the produce available in store now.
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.com
Sweet Potato Noodles with Spinach, Garlic, flaked almonds, grilled zucchini, roasted tomatoes and fresh basil.
18 March 2019
Smoked Trout with Homemade Tomato Sauce, Roasted Green Beans and Lentil Salad.
11 March 2019
This is everything you need from your Co-Op for this gorgeous meal.
This week we are bringing a bit of Omega-3 to the ‘Meal of the Week’ along with some nutritious legumes, beetroot, nuts, basil, currants and fresh beans. Also, importantly using up some of the juicy tomatoes ripening quicker than we can eat them by making a quick tasty tomato sauce.
Easy to prepare, super nutritious and of course utilising our beautiful fresh organic produce.
Recipe/Method:LENTIL SALAD
1. Cook 1 cup of the Co-Op’s organic green lentils in vegetable stock until just softened - set aside.
2. Cut beetroot into small cubes and baste with olive oil and salt.
3. Baste green beans with olive oil and salt.
4. Place beetroot on baking paper and bake for 20 minutes on medium heat.
5. Place green beans on baking paper and bake for 10 minutes.
6. Cut Fetta into cubes, baste with olive oil and bake for 10 minutes on high (try not to crowd the cubes as they will melt into each other)
7. Roast pecans in oven for 10 minutes.
8. Finely dice some red onion and basil leaves.
9. Combine all the above ingredients, including a handful of the Co-Op’s pesticide free currants in a large mixing bowl, add a little olive oil and lemon juice.
SAUCE
Using fresh tomatoes (it doesn’t matter if they are a bit soft and over ripe, in fact it makes the sauce better)
1. To remove skin, with a sharp knife, score the tomatoes at the top and bottom with an X then place in a bowl of boiling water for a few minutes. Fish them out with a slotted spoon, plunge them into a bowl of cold water, lift them directly back out, and peel back the skin with a knife or your fingers. It will slip off like a charm.
2. Dice the tomatoes and place in a hot saucepan with olive oil and garlic.
2. Add salt and a teaspoon of sugar.
3. Allow to simmer until sauce/salsa like consistency. (you can add some basil if you like)
SMOKED TROUT
1. Remove the trout from the cryovac.
2. Remove the head and tail of the trout.
3. Peel back the skin a carefully remove the top layer of the body of the trout, then the bones in the middle will peel straight off in one go from where you cut the head once you have done this to access the flip side of the trout meat.
Serve trout on top of lentil salad and side of roasted beans and top trout with the homemade organic tomato sauce.
Healthy, wholesome, quick meal sorted and all the produce available in store now.
If you would like a ‘meal box’ like this just give the store a call on (02) 6332 1545 or email us at bathurstwholefood@gmail.comHealthy Fried Rice
4 March 2019
This week our ‘Meal of the Week’ brings a few autumn colours to the plate. Easy to prepare, super nutritious and of course utilising our beautiful fresh organic produce.
Recipe/Method:
1. Cook 1 cup of the Co-Op’s Bio-dynamic brown rice with 2 cups of water until absorbed.
(while the rice is cooking):
2.Hold the corn upright use a sharp knife to cut the cobs from the organic corn top to bottom.
3. Finely chop brown onion and zucchini lebanese eggplant. Roughly chop snow peas.
4. Prepare fry pan with olive oil and sautee brown onion and eggplant first until translucent, add 2-3 cloves of crushed garlic, followed by corn, zucchini and snowpeas.
5. Stir fry until just nicely cooked.
6. In a large bowl, mix the cooked brown rice with 1/4 cup of tamari and a tablespoon of honey.
7. Fold into stir fry veg and top with parsley.
(For more Autumn colours you could add some baked sweet potato)