Pack a plant-based punch for meat free Monday (vegan, vegetarian, gluten free). Set out all ingredients and encourage children to serve themselves.

Ingredients:

2 x 400g canned beans such as chickpeas & black beans, drained
1 tb tomato paste
1 red onion, finely chopped
2 cloves garlic, crushed
1 teaspoon cumin
1 teaspoon paprika
1 teaspoon ground coriander
1/2 teaspoon turmeric
250mls water

Cooked brown rice
Baby spinach
Corn kernels
Diced tomatoes
Diced capsicum
Avocado, sliced

Method:

1. Heat olive oil in a pan, add onion and garlic and soften.
2. Add spices, toast for 30 seconds. Add tomato paste for another 30 seconds.
3. Add drained beans and water, cook ~10 minutes until most of the water evaporates.
4. Serve with cooked rice and assorted chopped vegetables and avocado.

Ingredients (serves 4):

1.5kg chicken drumettes or wings
1/2 tspn each: ground cumin, coriander, turmeric, five spice
1 teaspoon sambal oelek
1 tb honey
4 tb low salt soy sauce
300g risoni
1 clove garlic, crushed
4 cups chopped fresh or frozen vegetables (e.g. capsicum, bok choy, corn, carrot)

Method:

1. Combine spices and sauces.
2. Coat chicken and marinate in the fridge for 1 to 24 hours.
3. Roast in pre-heated 180 degrees C oven for 60 minutes until golden brown. Turn mid-way through cooking and coat with pan juices.
4. Cook risoni as per packet instructions, drain.
5. Whilst pasta is cooking, heat a drizzle of olive oil in a pan, brown garlic.
6. Add vegetables and cook until soft and golden (do this in 2 in batches).
7. Stir vegetables through risoni and serve with the chicken.

Vegan, vegetarian, GF

Packed with phytonutrients, fibre, slow release prebiotic carbohydrate, plant-powered protein and monounsaturated fats, this meal is a balanced way to eat vegan or vegetarian.

Ingredients (serves 2):

180g soba noodles (ensure 100% buckwheat if GF)
300g tofu or chicken
1 sweet potato
1 cup broccoli
1 cup cauliflower
1 zucchini, sliced
1 cup mushrooms, sliced
1 tb soy sauce (tamari if GF)
1 clove garlic, crushed
1 tb crushed nuts

Dressing:

1 tb tahini paste
1 teaspoon honey/maple syrup
1/4 cup apple cider vinegar
1/4 teaspoon soy sauce or tamari for GF

Method:

1. Boil soba noodles 3-4 minutes, drain and set aside
2. Heat rice bran oil in pan, add garlic, tofu or chicken and mushrooms. Once starting to brown, add soy sauce. Cook on high heat about 2 minutes and remove.
3. Steam sweet potato, zucchini, cauliflower and broccoli in the microwave until soft.
4. Add dressing ingredients in a jar, shake.
5. Divide noodles, tofu, vegetables between 2 bowls, dress with tahini sauce, scatter with crushed nuts and serve.

This is a totally delicious 5-minute Mexican style omelette. Serves 1: Add a teaspoon of olive oil to a hot pan, soften 1/4 red onion, add 1/2 teaspoon each paprika and cumin, 1/2 cup of corn kernels, 2 chopped tomatoes. Add 2 scrambled eggs, shredded cheese, sliced jalapeño chillies and cook until set. Serve with wholegrain toast.