Meal of the Week

Pumpkin, Spinach & Fetta Frittata

15 April 2019

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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

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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

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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

  1. Finely chop half a red onion/garlic and sautee with spices.

  2. Add in tomatoes, tomato paste, sugar and salt to taste.

  3. Simmer and gently mash some of the beans with a fork to spread the bean flavour around.

  4. Place in an ovenproof bowl and top with vegan mozzarella 

  5. Bake in a moderate oven until cheese has melted.

  6. Mash avcocado with lime, salt, pepper and some finely chopped shallots

  7. 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

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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

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Smoked Trout with Homemade Tomato Sauce, Roasted Green Beans and Lentil Salad.

11 March 2019

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This is everything you need from your Co-Op for this gorgeous meal.

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.com

Healthy Fried Rice
4 March 2019

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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)