Meal of the Week

Pumpkin & Fetta Mung Bean Fettuccine

24 June 2019

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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

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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

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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

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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

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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

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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

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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

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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

  1. Thinly slice leek ends and finely chop garlic

  2. Melt butter and saute leeks and garlic for around 5 minutes

  3. Dice potatoes and add to leek/garlic

  4. Add stock and simmer uncovered until potatoes are tender.

  5. Puree mixture.

  6. Return to heat and add cream, salt and pepper.

  7. 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

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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

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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

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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)