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MEAT FREE MEALS

YOULL LOVE

BBQ Soy Sausage Tortillas with Guacamole


A lovely BBQ alternative for the summer months.

10 mins Cooking Time: 5 mins Servings: 6

Prep Time:

Ingredients
Olive oil for brushing the food 1 large onion, finely chopped 1 medium red capsicum, finely chopped 1 medium green capsicum, finely chopped 1 large tomato, chopped 1 packet sanitarium Vegie Delight BBQ Soy Sausages wheat flour tortillas or commercial nacho cases Tofu Guacamole 1 small avocado 150g firm tofu juice and finely grated zest of 1 lemon 3 spring onions, finely chopped 1 clove garlic, finely crushed tablespoon finely chopped coriander leaves 1 large ripe tomato, roughly chopped

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Carbohydrate Sodium Patassium Calcium Iron Fibre 1240 Kj 300 cal 17 g 14 g 24 g 505 mg 715 mg 100 mg 3.5 mg 4g

Easy Steps
1 2
Saute onion, capsicum and tomato in a little olive oil directly on the BBQ plate. Grill the Vegie Delight BBQ Soy Sausages for 2 1/2 - 3 minutes. Cook tortillas directly on the BBQ until lightly browned, about 2 minutes. Spread with tofu guacamole, top with sauteed vegetables and Vegie Delight BBQ Soy Sausage and roll up. tofu together until smooth. Add the lemon juice and zest, spring onions, garlic and blend for about 30 seconds. Transfer to a bowl and fold in coriander leaves and tomato.

3 Tofo Guacamole - In a food processor, blend the avocado and firm

BBQd Hot Dogs


With Seasame and Asian Greens. Perfect for your next dinner party!

Prep Time:

10 mins Cooking Time: 6 mins Servings: 6

Ingredients
300g packet Sanitarium Vegie Delights Classic Hot Dogs 2 onions, sliced 2 tablespoons seeded mustard 1 tablespoon honey 80g baby spinach leaves

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein 16.1 g Total Fat Saturated fat Carbohydrate Sugar 5.0 g Fibre Sodium Potassium 3.6 g 580 mg 770 mg 14.6 g 1.8 g 10.2 g 1020 kj 244 cal

Easy Steps
1 2 3
Pre-heat a BBQ. Place Sanitarium Vegie Delights Classic Hot Dogs on the grill and onions on the hot plate. Cook for 3-4 minutes each side. Mix together mustard and honey. Place some spinach in each roll. Top with a hot dog, some onions and mustard. Repeat with remaining ingredients.

Chargrilled Citrus Soy Fillets


With Seasame and Asian Greens.Perfect for your next dinner party!

Prep Time:

10 mins Cooking Time: 15 mins Servings: 6

Ingredients
Grated rind and juice of 1 lemon Grated rind and juice of 1 orange 2 teaspoons Dijon mustard 1 tablespoon sesame oil 1 tablespoon reduced salt soy sauce 2 x 250g packets Sanitarium Vegie Delights Tender Soy Fillets 1 bunch choy sum, roughly chopped 3 bunches baby bok choy, roughly chopped 1 tablespoon toasted sesame seeds, to garnish (optional)

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein 16.1 g Total Fat Saturated fat Carbohydrate Sugar 5.0 g Fibre Sodium Potassium 3.6 g 580 mg 770 mg 14.6 g 1.8 g 10.2 g 1020 kj 244 cal

Easy Steps
1 2
Place the lemon and orange rind and juice, mustard, sesame oil and soy sauce in a dish and whisk to combine. Place the Sanitarium Vegie Delights Tender Soy Fillets in a flat dish and pour half of the dressing over the top. each side. Set aside and keep warm.

3 Heat a char-grill until hot. Add soy fillets and cook for 4-5 minutes 4 Place greens into a saucepan of boiling water and cook for 1-2
minutes. Drain then serve greens topped with soy fillets then drizzled with remaining dressing.

Char Grilled Soy Fillets with Rosemary Roasted


Vegetables, Salsa Verde and Crisp Sage

10 mins Cooking Time: 30 mins Servings: 4

Prep Time:

Ingredients
Serves 4 Pre-heat oven to 220C Pre-heat char grill or grill pan 4 Sanitarium Vegie Delights - Tender soy fillets original 8 chat potatoes, 2 carrots, peeled and quartered lenthways 2 parsnips, peeled and quartered lengthways 8 eschallots, peeled Salt (optional) 1 stem rosemary, leaves chopped 2 teaspoons olive oil 8 asparagus spear, trimmed bunch sage leaves cup vegetable oil Salsa Verde 1 cup leaves (parsley, basil and a little mint) 1 garlic clove, thinly sliced 1 teaspoon capers 1 teaspoon Dijon mustard 2 tablespoons extra virgin olive oil Wedge of lemon, juice only

Easy Steps
1 2
Place all ingredients for salsa verde in a small hand blender and blitz to a smooth paste. Place the potatoes and carrots in a saucepan with enough water to cover and a pinch of salt. Bring to the boil, add eschallots, and cook vegetables until a knife inserted is only slightly resisted.

3 Place the cooked potatoes, carrots and eschallots with the

parsnips in a bowl, toss with a pinch of salt, if desired, chopped rosemary and some olive oil to coat. Transfer vegetables to an oven tray and roast until golden (12-15 minutes).

4 Heat the vegetable oil in a small saucepan and fry sage leaves
until crisp, drain on absorbent paper.

5 Char grill the soy fillet and boil the asparagus. 6


Arrange the roasted vegetables and asparagus on four plates. Top each with a soy fillet, drizzle salsa verde and scatter over some crisp sage leaves.
NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Total Fat Saturated fat Carbohydrate Sodium Patassium Calcium Iron Fibre 1330 Kj 315 cal 12 g 15 g 1.8 g 30 g 340 mg 1350 mg 48 mg 2.3 mg 7g

Penne with Fennel flavoured Tomato Sauce


A quick and easy meal that is full of flavour.

Prep Time:

10 mins Cooking Time: 15 mins Servings: 4

Ingredients
400g penne pasta 1 tablespoon light olive oil 1 medium onion, finely diced 2 cloves garlic, finely chopped 1 teaspoon fennel seeds 400g can Roma tomatoes cup water 300g can butterbeans, drained and rinsed 3 slices sanitarium Vegie Delights Deli Slices Smoked, finely diced 2 tablespoons torn fresh basil leaves

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Carbohydrate Sodium Patassium Calcium Iron Fibre 1240 Kj 300 cal 17 g 14 g 24 g 505 mg 715 mg 100 mg 3.5 mg 4g

Easy Steps
1 2
Cook the pasta according to the packet instructions. Heat the oil in a saucepan, and cook the onion and garlic over medium heat for 3 minutes, or until softened. Add the fennel seeds, tomotoes, water, butterbeans and soy slices. Bring to the boil, then reduce the heat and simmer for 7 minutes, or until thickened slightly. Stir in the basil.

3 Drain the pasta. Stir the sauce through the warm pasta and serve.

Pineapple BBQ Kebabs


These kebabs are so easy to make and provide the perfect vegetarian BBQ option

75 mins Cooking Time: 5 mins Servings: 4

Prep Time:

Ingredients
packet Vegie Delights Traditional Soy Sausage BBQ, cut into 2cm pieces fresh pineapple, cut into 2cm cubes 2 green capsicums, cur into 2cm square pieces Marinade 1 tbsp olive oil 2 cloves garlic, crushed 2 tbsp fresh ginger, finely diced 1tbsp lime juice 1tbsp chopped coriander leave

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Carbohydrate Sodium Patassium Calcium Iron Fibre 1100 Kj 265 cal 18 g 13 g 15 g 530 mg 880 mg 40 mg 3.9 mg 5g

Easy Steps
1 2
Shake the ingredients of the marinade in a jar. Thread kebab ingredients alternatively onto presoaked bamboo skewers and marinate in a shallow dish for an hour. Grill kebabs over hot coals for 3-5 minutes, turning frequently until they start to brown around the edges. Brush kebabs with extra marinade as necessary to prevent the vegetables and sausages from drying out.

3 Pour any remaining marinade over the kebabs before serving.


Tip: Serve with char grilled corn and a fresh green salad

Potato Rosti
A recipe with a difference! Can also be used for breakfast brunch.

Prep Time:

15 mins Cooking Time: 20 mins Servings: 4

Ingredients
2 medium potatoes, peeled and coarsely grated 1 small onion, finely diced teaspoon grated nutmeg 1/3 cup chickpea flour (besan flour) 2 tablespoon light olive oil 145g packet Vegie Delights Bacon Style Rashers 1 medium tomato, finely diced 2 tablespoons toasted pine nuts 2 tablespoons shredded fresh basil 2 tablespoons balsamic vinegar 2 cups baby spinach leaves

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Carbohydrate Sodium Patassium Calcium Iron Fibre 1000 Kj 240 cal 18 g 15 g 15 g 350 mg 730 mg 20 mg 3.5 mg 6g

Easy Steps
1
Place the potato, onion, nutmeg and flour in a bowl and mix together well. Heat 1 tablespoon of olive oil in a non-stick frypan. Cook heaped tablespoons of the potato mixture in batches over medium heat for 3 minutes each side, or until golden. Drain. Repeat with the remaining mixture, adding the reserved oil as necessary. Chargrill or fry the rashers over medium heat for 1 minute each side. Toss together the tomato, pine nuts, basil and balsamic vinegar. rasher and a spoonful of the tomato mixture. Top with a second rosti.

3 Place a rosti on each plate and top with a handful of spinach, a

Satay Noodles
A quick easy meal the kids will enjoy

15 mins Cooking Time: 10 mins Servings: 4

Prep Time:

Ingredients
100g pkt 2 minute low fat cooking noodles 2 teaspoons oil x 250g Vegie Delights Tender Soy Fillets Original 1 medium onion, chopped 1 medium red capsicum, chopped 2 cups sliced green beans cup satay sauce

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Carbohydrate Sodium Patassium Calcium Iron Fibre 720 Kj 175 cal 7g 8g 24 g 640 mg 310 mg 20 mg 0.9 mg 2g

Easy Steps
1 2
Cook noodles as per instructions on packet without flavouring. Heat oil in frypan and cook soy fillets until golden on both sides. Remove from heat and slice. Add onion, capsicum and saute until soft. Stir through beans and saute for 1 minute.

3 Add satay sauce, soy fillets, drained noodles and heat through.

Soy Sausage Dhal


This delicious soy sausage dhal is really quick to make, and your meat-eating family and friends won't even be able to tell the difference

10 mins Cooking Time: 30 mins Servings: 4

Prep Time:

Ingredients
1 tablespoon soy oil 1 medium onion, finely chopped 1 clove garlic, chopped 2 tablespoons rogan josh curry paste 300g Vegie Delights Traditional Soy Sausage Original, cut into 1 cm rounds 3 cups vegetable stock or water 1 cup sanitarium red lentils cup green mango chutney cup low fat plain yoghurt 2 tablespoons chopped fresh mint

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Carbohydrate Sodium Patassium Calcium Iron Fibre 1560 Kj 370 cal 24 g 15 g 35 g 760 mg 800 mg 110 mg 5.6 mg 9g

Easy Steps
1 2
Heat the oil in a saucepan, cook the onion and garlic until softened. Add the curry paste and cook, stiring for 1 minute or until fragrant. or until the lentils are soft.

3 Add the soy sausages, stock and red lentils. Simmer for 20 minutes 4 Serve with chutney and yoghurt mixed with mint.

Spaghetti Bolognese
How can you go wrong with spaghetti bolognese? This is a fantastic meat-free version of the popular dish!
Prep Time:

10 mins Cooking Time: 20 mins Servings: 4

Ingredients
1 tbsp olive oil 1 medium onion, finely diced 1 medium red capsicum, diced 1 medium carrot, finely diced 1 clove crushed garlic 1 tbsp fresh sage & thyme, chopped cup water 6 heaped tsp no added salt tomato paste 1 pkt Vegie Delights Mince 2 x 400g tins chopped no added salt tomatoes 1 tsp malt vinegar 1/3 cup fresh parsley, chopped (extra) 1/4 cup fresh thyme & sage, chopped (extra)

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Carbohydrate Sodium Patassium Calcium Iron Fibre 876 Kj 209 cal 19 g 6g 16 g 543 mg 788 mg 83 mg 4 mg 8g

Easy Steps
1 2
Over a medium heat, add oil, onion, carrots and capsicum to a saucepan and cook until onion is soft. Add garlic, bay leaf, sage and thyme. chopped tomatoes. Stir and simmer for 10 mins.

3 Add the stock cube, water, tomato paste, Vegie Delights Mince and 4 Remove from heat, stir in malt vinegar, parsley, extra sage and 5 Serving suggestion: Serve with a tossed green salad.
thyme. Serve over pasta and top with grated parmesan cheese.

Bbq'd schnitzel with lemon honey dressing

10 mins Cooking Time: 10 mins Servings: 4

Prep Time:

Ingredients
300g packet Sanitarium Vegie Delights Tender Crumbed Schnitzels Olive oil spray 4 potatoes, thinly sliced 200g broccoli, sliced Dressing 1 tablespoon olive oil juice of 1 lemon 1 tablespoon honey 1 tablespoon parsley, chopped

NUTRITION FACTS (Per Serv) Kilojoules Protein Total Fat Saturated Fat Carbohydrate Sugars Fibre Sodium Potassium 1348 17.7g 11.2g 1.5g 34.5g 7.8g 4.1g 435mg 810mg

Easy Steps
1 2
Pre-heat BBQ to medium. Place schnitzels on grill plate. Spray hotplate with oil and add potatoes. Cook for 5 minutes each side. Add broccoli and cook a further 2-3 minutes. and shake well to combine.

3 Place oil, lemon juice, honey and parsley in a jar with a screw top lid 4 Serve schnitzels on potato and broccoli and drizzle with dressing.

BBQ'd vegetarian pizza


10 mins Cooking Time: 10 mins Servings: 4
Prep Time:

Ingredients
2 large wholemeal pita breads 14 cup reduced salt tomato paste 2 tablespoons oregano leaves, chopped 200g mushrooms, sliced 1 small onion, sliced 12 red capsicum, diced 12 green capsicum, diced 2 Sanitarium Vegie Delights Traditional Vegie Sausages, sliced 2 Sanitarium Vegie Delights Deli Slices, chopped 34 cup reduced fat mozzarella cheese

NUTRITION FACTS (Per Serv) Kilojoules Protein Total Fat Saturated Fat Carbohydrate Sugars Fibre Sodium Potassium 1253 20.1g 8.7g 3.1g 31.6g 5.6g 6.4g 605mg 585mg

Easy Steps
1 2
Pre-heat BBQ to medium-low heat. Place pita breads on trays lined with a triple layer of aluminium foil and spread with tomato paste and oregano. Top with mushrooms, onion, capsicum, sausages, deli slices and cheese.

3 Turn all BBQ elements to low, place pizza trays on BBQ, close lid
and cook for 15 minutes or until cooked. Serve with salad.

Herbed vegie mince burgers


10 mins Cooking Time: 5 mins Servings: 4
Prep Time:

Ingredients
12 cup Sanitarium Vegie Delights Mince, broken up with fork 14 cup Sunrice 90 sec brown rice 12 clove garlic, crushed 1cm piece ginger, grated 2 teaspoons ground coriander 12 small carrot, grated 12 small zucchini, grated 1 egg, lightly beaten 1 tablespoon parsley, chopped 1 tablespoon mint, chopped

NUTRITION FACTS (Per Serv) Kilojoules Protein Total Fat Saturated Fat Carbohydrate Sugars Fibre Sodium Potassium 300 2.9g 1.8g 0.5g 10.8g 0.6g 1.3g 20mg 95mg

Easy Steps
1 2
Pre-heat BBQ hotplate to medium heat. Place mince, rice, garlic, ginger, coriander, carrot, zucchini, egg, parsley and mint in a bowl and mix well. Spray hotplate with oil and place four oiled egg rings on BBQ. Fill rings with mixture and press down firmly. Cook for 2-3 minutes each side.

3 Serve on BBQ'd wholegrain buns with salad of choice.

Chilli and Bean Rolls


A healthy approach to serving traditional hot dogs.

10 mins Cooking Time: 10 mins Servings: 6

Prep Time:

Ingredients
1 tablespoon olive oil 1 onion, finely diced 2 cloves garlic, chopped 1 red chilli, finely chopped 1 teaspoon ground cummin 1 tablespoon chopped oregano 3 roma tomatoes, finely chopped 1 cup cooked kidney beans cup water 300g packet Vegie Delights Classic Hot Dogs 2 crusty french bread stick

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Carbohydrate Sodium Patassium Calcium Iron Fibre 820 Kj 195 cal 16 g 5g 23 g 360 mg 570 mg 120 mg 4.5 g 6g

Easy Steps
1 2
Heat the oil in a non-stick frying pan and cook the onion and garlic over medium heat until soft. Add the chilli, cumin, oregano and tomato and cook for 10 minutes, or until the tomato breaks down. Add the kidney beans and water and cook for 5 minutes, or until the mixture starts to thicken. Chargrill or fry the Vegie Delights Classic Hot Dogs over medium heat for 5 minutes. Slice the bread sticks into six pieces, roughly the length of the Vegie Delights Classic Hot Dogs. Cut each piece in half lengthways and top with a Vegie Delights Classic Hot Dog and a dollop of chilli beans. Sandwich with the top of the roll and serve wrapped in a napkin. Tips: If Roma tomatoes are unavailable try regular tomoatoes instead. Try bottled or dried chilli as an alternative to fresh chilli.

Corn Cakes with Julienne of Herb Fillets


These corn cakes are delicious for brunch or a light lunch.

Prep Time:

30 mins Cooking Time: 15 mins Servings: 6

Ingredients
2 small cobs corn, kernels removed (1 cup fresh corn kernels) cup chickpea flour cup sanitarium so good soymilk 1 tablespoon polyunsaturated oil 250g pack sanitarium Vegie Delights Tender Soy Fillets Original, julienned 1 small carrot, peeled and julienned cup basil leaves, finely shredded cup soy mayonnaise 2 tablespoon lemon juice 2 cloves garlic, finely chopped

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Carbohydrate Sodium Patassium Calcium Iron Fibre 980 Kj 235 cal 11 g 12 g 20 g 430 mg 390 mg 40 mg 2.4 g 4g

Easy Steps
1 2
Mix together the corn kernels, chickpea flour and So Good. Heat the oil in a non-stick frying pan. Add tablespoons of the batter in batches and cook for 2 minutes each side, or until golden brown. Drain and keep warm while cooking the remaining mixture. You should have enough to make 12 corn cakes. Place the soy fillets, carrot and basil in a bowl and toss to combine. Whisk together the soy mayonnaise, lemon juice and garlic. Place one corn cake on each plate, top with the soy fillet salad, drizzle with a little garlic mayonnaise and top with another corn cake.

Lentil Patties with Avocado, Capsicum & Salsa


Macadamia salsa gives this lentil dish a fresh summery twist.

10 mins Cooking Time: 8 mins Servings: 4

Prep Time:

Ingredients
Olive oil spray 300g Sanitarium Vegie Delights Lentil Patties 1 red capsicum, finely diced 1 yellow capsicum, finely diced avocado, finely diced 10 macadamia nuts, roughly chopped Juice of 1 lemon 1 tablespoon dill, finely chopped cup natural yoghurt

NUTRITION FACTS (Per Serv) Kilojoules Protein Total Fat Saturated Fat Carbohydrate Sodium Patassium Fibre 1216 Kj 9.8 g 14.7 g 2.5 g 26.2 g 300 mg 1010 mg 7.6 mg

Easy Steps
1 2
Heat a non-stick frying pan. Spray with oil then add Sanitarium Vegie Delights Lentil patties and cook for 2-3 minutes each side. Combine capsicum, avocado, macadamias, dill and lemon juice in a bowl. fritter mix for each fritter. Cook for 1-2 minutes each side until cooked through. Continue cooking until all batter is used.

3 Heat the vegetable oil in a non stick pan, spoon 2 tablespoons of 4 Serve a lentil patty topped with salsa and yoghurt.
Serving Suggestion Recipe analysis figures vary slightly from that published in Eat to Live as specific brands have been used e.g. Sanitarium Soy Healthy.

Mini Mediterranean Pizzas


VMini pizzas make a speedy lunch for adults, and a great snack for kids. The smoked deli slices adds flavour and extra phytoestrogens.

15 mins Cooking Time: 10 mins Servings: 4

Prep Time:

Ingredients
4 wholemeal pita pocket breads or Egyptian-style pita 4 tablespoons tomato pasta sauce 1 teaspoon mixed Italian herbs 1 clove garlic, crushed cup shredded fat-reduced cheese 4 large button mushrooms, wiped and sliced medium red capsicum, sliced 4 Vegie Delights Deli Slices Smoked, cut into small pieces 1 small onion, sliced 8 marinated kalamata olives

Easy Steps
1 2
Preheat the oven to 200C while preparing the pizzas.Place the pocket breads on a large oven tray. Spoon over the tomato pasta sauce and sprinkle with mixed herbs and garlic. Pile on other ingredients - sprinkle with cheese, mushrooms, capsicum, smoked soy pieces, onion and olives.

3 Place the pizzas in the oven and bake for about 10 minutes, or
until the topping begins to brown. Makes 4 mini pizzas. Tips: Recipe analysis figures vary slightly from that published in Eat to Live as specific brands have been used e.g. Sanitarium Soy Healthy.
NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Saturated fat Carbohydrate Sodium Patassium Calcium Iron Fibre 1170 Kj 280 cal 10 g 15 g 2.8 g 24 g 320 mg 690 mg 73 mg 5.3 mg 5.2 g

Mini Muffin Pizza


A tasty lunchbox treat.

5 mins Cooking Time: 5 mins Servings: 4

Prep Time:

Ingredients
4 wholegrain muffins, split and toasted cup prepared tomato pasta sauce cup grated reduced fat cheddar cheese 8 cherry tomatoes, halved x 145g pack Sanitarium Vegie Delights Bacon Style Rashers, julienned

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Carbohydrate Sodium Patassium Calcium Iron Fibre 1000 Kj 240 cal 14 g 7g 30 g 750 mg 420 mg 200 mg 2g 4g

Easy Steps
1 2
Preheat grill to med/high. Lay toasted muffin halves on baking tray, spread halves with 2 teaspoons pasta sauce, sprinkle with grated cheese. Place 2 cherry tomato halves on muffin halves, top with the julienned Vegie Delights Bacon Style Rashers.

3 Grill for 5 minutes or until cheese has melted.


Tips: Can be glad wrapped and frozen for 1-2 weeks.

Savoury Mung Bean Cakes


These corn cakes are delicious for brunch or a light lunch.

Prep Time:

15 mins Cooking Time: 15 mins Servings: 4-6

Ingredients
Cup mung beans, soaked overnight cup hot water 120g packet Vegie Delights Deli Slices Smoked, finely diced 1 spring onion, finely chopped 2 cloves garlic, finely chopped 1 cup finely shredded cabbage 2 eggs pinch of ground cumin 1 teaspoons canola oil 1 teaspoon sesame oil

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Carbohydrate Sodium Patassium Calcium Iron Fibre 500 Kj 120 cal 6g 9g 4g 139 mg 436 mg 34 mg 2.2 g 1.3 g

Easy Steps
1
Drain the mung beans, place in a food processor with the hot water and blend until smooth. Pour the mung bean mixture into a large bowl. Add the soy slices, spring onion, garlic, cabbage, eggs and cumin and mix together well. Heat the canola and sesame oils in a non-stick frying pan. Spoon tablespoons of the mixture into the pan and cook over medium heat for 2 minutes each side, or until golden brown. You should have enough mixture to make 20 pancakes. Delicious served warm or cold with soy sauce Tips: You can store soaked and cooked legumes in refrigerator for up to 3 days. .

Sweet Potato and Corn Fritters


With Chive Ricotta. Quick and easy breakfast treat perfect for Easter morning brunch.

10 mins Cooking Time: 8 mins Servings: 4-6

Prep Time:

Ingredients
400g Sweet Potato 6 Spring onions, thinly sliced 3/4 cup corn kernals, drained 4 slices Sanitarium Vegie Delights Smoked Deli Slices, finely diced 1/3 cup plain flour 3 eggs, lightly beaten 1 tablespoon olive oil 3/4 cup reduced fat ricotta 2 tablespoons chives, snipped

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Total Fat Saturated fat Carbohydrate Total Sugars Sodium Patassium Fibre 530 kj 127 cal 5g 5.9 g 6g 13 g 3g 55 mg 153 mg 2g

Easy Steps
1 2
Place sweet potato, spring onions, corn, Sanitarium Vegie Delights Smoked Deli Slices, flour and eggs in a large mixing bowl and stir until well combined. Heat oil in a large non-stick frying pan. Add heaped tablespoons of mixture and cook for 2-3 minutes each side or until golden. Remove and place on paper towel to drain. Makes approximately 20.

3 Mix together ricotta and chives. Serve fritters with chive ricotta

Serving Suggestion Serve fritters with a side salad consisting of lettuce, tomato, celery, carrot, cucumber, capsicum, and any other fresh vegetables.

Vegetable Fritter
Vegetable Fritter with Bacon Rashers, Spinach, Avocado And Roasted Tomato

Prep Time:

10 mins Cooking Time: 20 mins Servings: 4

Ingredients
2 plum tomatoes 1 teaspoon olive oil teaspoon salt (optional) 4 Sanitarium Vegie Delights - Bacon Style Rashers 100g spinach, picked and washed small avocado, sliced 1 lemon wedge Vegetable Fritter cup plain flour 1 teaspoon baking powder 1 egg cup low fat soy milk teaspoon salt (optional) cup potato, diced and cooked cup peas, cooked or frozen ones cup corn off the cob cup red capsicum, diced 1 tablespoon vegetable oil

Easy Steps
1 2
Halve the tomatoes, brush with olive oil, sprinkle with salt, if desired and roast @ 180C for 12 minutes. For the fritters whisk together the flour, baking powder, egg, soy milk and salt. Fold through the vegetables.

3 Heat the vegetable oil in a non stick pan, spoon 2 tablespoons 4 When you have finished cooking fritters, cook the bacon style
rashers in the same pan.

of fritter mix for each fritter. Cook for 1-2 minutes each side until cooked through. Continue cooking until all batter is used.

5 Place two fritters on each plate, top with spinach, sliced

avocado, bacon style rashers and roasted tomatoes. Squeeze over lemon and serve. Tips: Recipe analysis figures vary slightly from that published in Eat to Live as specific brands have been used e.g. Sanitarium Soy Healthy.
NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Saturated fat Carbohydrate Sodium Patassium Calcium Iron Fibre 1170 Kj 280 cal 10 g 15 g 2.8 g 24 g 320 mg 690 mg 73 mg 5.3 mg 5.2 g

BBQ'd corn parcels


20 mins Cooking Time: 8 mins Servings: 2
Prep Time:

Ingredients
1 corn cob, husks intact 1 Sanitarium Vegie Delights Not Burger 12 onion, sliced 2 teaspoons olive oil 1 clove garlic, crushed 12 tomato, diced 1 tablespoon parsley, chopped

NUTRITION FACTS (Per Serv) Kilojoules Protein Total Fat Saturated Fat Carbohydrate Sugars Fibre Sodium Potassium 988 11.2g 9.9g 1.2g 25.4g 3.8g 4.7g 195mg 615mg

Easy Steps
1
Pre-heat a BBQ to medium. Carefully remove the husk from the corn and place in a large bowl. Pour boiling water over them and leave for 1 minute. Drain and dry. Cut one of the husks into long thin strips. Place corn and Not Burger on the grill plate and cook for 4-5 minutes each side. Mix onion, oil and garlic and place on the hotplate and cook until softened.

3 Slice the corn kernels from the corn and dice the Not burgers. Mix

with the onion mixture, tomato and parsley. Place tablespoons of the mixture in the centre of 8 husks. Fold up ends to enclose the filling. Use the strips of husks to secure the ends of each parcel.

4 Return to the BBQ for 1-2 minutes or until heated through. Serve
with salad.

BBQ'd lentil, cherry tomato and zucchini skewers

Prep Time:

10 mins Cooking Time: 8 mins Servings: 4

Ingredients
300g packet Sanitarium Vegie Delights Lentil Patties 8 cherry tomatoes 1 large zucchini, sliced into 8 pieces 1 tablespoon balsamic vinegar 1 tablespoon basil 8 rosemary stalks, leaves removed

NUTRITION FACTS (Per Serv) Kilojoules 589 Protein 9.8g Total Fat 4.2g Saturated Fat 0.4g Carbohydrate 13.1g Sugars 3.9g Fibre 4.6g Sodium 270mg Potassium 390mg

Easy Steps
1 2
Pre-heat BBQ to medium. Toss tomatoes and zucchini in vinegar and place zucchini and lentil patties on a lightly greased hotplate. Cook for 5 minutes then remove and quarter patties. Place tomatoes on grill plate and cook for 1-2 minutes. Remove and toss tomato and zucchini in basil. quarter, then zucchini and then finished with a lentil pattie quarter. Serve hot. .

3 Thread a tomato on each rosemary stalk, followed by a lentil pattie

Pumpkin, chickpea and semi-dried tomato salad

10 mins Cooking Time: 10 mins Servings: 4

Prep Time:

Ingredients
Olive oil spray 300g packet Sanitarium Vegie Delights Garden Vegetable Patties 12 butternut pumpkin (500g), peeled and thinly sliced 100g 99% fat-free semi-dried tomatoes 400g can chickpeas, rinsed and drained 120g baby spinach leaves 1 tablespoon slivered almonds, toasted Dressing 1 tablespoon olive oil juice of 1 lemon 14 cup continental parsley, finely chopped 1 tablespoon basil, finely chopped

NUTRITION FACTS (Per Serv) Kilojoules Protein Total Fat Saturated Fat Carbohydrate Sugars Fibre Sodium Potassium 1545 20.8g 7.9g 1.2g 47.0g 17.6g 12.7g 595mg 1735mg

Easy Steps
1 2
Pre-heat BBQ hotplate to medium-low. Spray with oil and cook vegetable patties and pumpkin for 5 minutes each side. Remove and slice vegetable patties. Toss pumpkin, vegetable patties, tomatoes, chick peas and spinach leaves together.

3 Combine dressing ingredients in a jar with a lid and drizzle over


salad. Sprinkle over almonds and serve.

Pasta and Bean Soup


A hearty soup to warm up with on a cold winters day.

10 mins Cooking Time: 35 mins Servings: 4-6

Prep Time:

Ingredients
2 teaspoons olive oil 1 medium onion, diced 2 cloves garlic, crushed pinch of ground cinnamon 2 tablespoons chopped fresh flat-leaf parsley 1 bay leaf 145g packet Vegie Delights Deli Slices Smoked, diced 200g cooked borlotti beans 1.5 ltrs vegetable stock 120g tagiatelle, broken into 4cm lengths

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Carbohydrate Sodium Patassium Calcium Iron Fibre 700 Kj 165 cal 9g 6g 19 g 280 mg 280 mg 20 mg 1.9 g 6g

Easy Steps
1 2 3
Heat olive oil in a large saucepan. Add the onion and garlic and cook over moderate heat for 3 minutes, or until the onion is soft. Add the cinnamon, parsley, bay leaf and Deli Slices and cook, stirring, for 5 minutes. Stir in the borlotti beans and vegetables stock, then reduce the heat and simmer, covered, for 15 minutes, or until slightly thickened. Remove the lid and bring the soup to the boil. Add the tagliatelle and cook for 8 minutes or until the tagliatelle is al dente. Serve with crusty bread.

Smoke Potato Gratin


This delicious vegetarian dish is easy to prepare and is perfect with salad or spring vegetables

Prep Time:

10 mins Cooking Time: 60 mins Servings: 4

Ingredients
2 teaspoons oil 1 medium onion, sliced 500g potato, peeled & thinly sliced x 120g packet Vegie Delights Deli Slices Smoked, diced 1 tablespoons flour 2 cups Sanitarium so good soymilk teaspoon salt cup grated low-fat cheese cup grated low-fat cheese, extra

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Carbohydrate Sodium Patassium Calcium Iron Fibre 1260 Kj 305 cal 17 g 14 g 14 g 570 mg 1040 mg 350 mg 2.2 g 4g

Easy Steps
1 2 3
Heat oil in frypan. Saute onion until soft, then layer potato, onion and diced deli slices in a square 21cm x 21cm ovenproof dish. Combine flour and So Good in a large bowl. Microwave on HIGH for 5 minutes, stirring after every minute (or simmer over medium heat until mixture boils and thickens). Add salt and cheese. Pour sauce over potato and sprinkle with extra cheese. Bake in a moderate oven, 180C, for 1 hour or until potato is cooked and top is golden. Tips: Leftovers are great for lunch!

Stuffed Field Mushrooms


Mushroom lovers will enjoy this entree.

Prep Time:

10 mins Cooking Time: 20 mins Servings: 4

Ingredients
4 medium field mushrooms 1 teaspoon light olive oil 1 small onion, finely diced 1 clove garlic, crushed 3 rashers Vegie Delights Bacon Style Rashes, finely diced 1 tablespoon shredded fresh basil 100g cooked soy beans 1 tablespoon sun-dried tomato pesto 1 tablespoon balsamic vinegar

NUTRITION FACTS (Per Serv) Kilojoules Calories Protein Fat Carbohydrate Sodium Patassium Calcium Iron Fibre 560 Kj 135 cal 8g 10 g 3g 200 mg 478 mg 20 mg 1.3 g 5g

Easy Steps
1
Wipe the mushrooms clean with a damp cloth. Remove and finely chop the stems. Heat the olive oil in a saucepan, add the onion and garlic and cook over medium heat for 3 minutes, or until the onion has softened. Add the chopped mushroom stems, bacon style rashers, basil and soy beans and cook, stirring, for 5 minutes. Spread 1 teaspoon of tomato pesto on the underside of each mushroom. Place on a tray and cook under a hot grill for 10 minutes, or until the mushrooms have softened. Spoon the soy bean mixture into the cap, drizzle with the balsamic vinegar and serve immediately.

2 3

Big bbq breakfast


5 mins Cooking Time: 8 mins Servings: 4
Prep Time:

Ingredients
300g packet Sanitarium Vegie Delights Traditional Vegie Sausages 4 eggs 200g brown mushrooms, sliced 2 tomatoes, halved 4 slices wholegrain bread 14 cup parsley, roughly chopped

NUTRITION FACTS (Per Serv) Kilojoules Protein Total Fat Saturated Fat Carbohydrate Sugars Fibre Sodium Potassium 1340 27.6g 12.7g 2.2g 21.3g 5.6g 4.1g 675mg 590mg

Easy Steps
1 2
Pre-heat BBQ to medium heat. Spray hotplate lightly with oil and add sausages, eggs, mushrooms and tomatoes and cook for 3-4 minutes. Place bread on grill plate and toast for 1-2 minutes each side. some mushrooms and half a tomato. Sprinkle with parsley and serve.

3 Place bread on four serving plates and add sausages, an egg,

New potato salad


Prep Time:

10 mins Cooking Time: 20 mins Servings: 4

Ingredients
1kg new potatoes, halved 2 tablespoons olive oil 2 cloves garlic, crushed 1 onion, diced 1 tablespoon rosemary, chopped 2 Sanitarium Vegie Delights Bacon Style Rashers, chopped juice of 1 lemon 1 tablespoon wholegrain mustard 1 cup continental parsley leaves

NUTRITION FACTS (Per Serv) Kilojoules Protein Total Fat Saturated Fat Carbohydrate Sugars Fibre Sodium Potassium 1211 8.4g 10.5g 1.4g 36.0g 3.0g 6.7g 125mg 1360mg

Easy Steps
1 2
Pre-heat BBQ hotplate to medium. Place potatoes in a large saucepan of boiling water and cook for 8 minutes. Drain well. Mix potatoes with oil, garlic, onion, rosemary and soy rashes then place on BBQ hotplate. Cook for8-10 minutes or until crispy. through parsley.

3 Mix together lemon and mustard and pour over potato mixture. Toss

Vegie roast rounds


Prep Time:

5 mins

Cooking Time: Servings:

Ingredients
200g sweet potato, peeled half 480g packet Sanitarium Vegie Roast, sliced 1 tablespoon brown sugar 14 cup reduced fat sour cream 14 cup sweet chilli sauce 2 tablespoons fresh mint leaves

NUTRITION FACTS (Per Serv) Kilojoules Protein Total Fat Saturated Fat Carbohydrate Sugars Fibre Sodium Potassium 998 13.5g 8.6g 3.7g 25.7g 10.2g 1.8g 645mg 225mg

Easy Steps
1 2
Pre-heat a BBQ grill plate to medium. Using a potato peeler, peel long thin strips of sweet potato. Place roast slices, sweet potato and sugar in a bowl and stir to coat. Place roast slices and sweet potato on grill plate and cook for 2-3 minutes. Remove sweet potato and turn roast slices over. Cook a further 2 minutes. chilli sauce and garnish with mint leaves.

3 Top each roast slice with some sweet potato, sour cream, sweet