Sausage rolls are a massive favourite with my kids … and husband!
They are easy to make in bulk, and freeze and they are perfect for hiding veggies, so it is nice to know that they can be a slightly healthier option for my family – Obviously they’re still wrapped in pastry so they’re definitely a ‘sometimes’ food!
I use Chevup sausages in my mix. They are a skinless, gluten free, Aussie beef sausage with about half the saturated fat of normal sausages – I feel much happier about using them than the questionable sausage mince that is commercially available. You can find more details about them here.
The sausages I use have great flavour, so if you are using regular beef mince, there is a note below the main ingredients for a couple of extra things for you to add.
Gluten, egg, dairy, nut and soy free pastry is the next issue. There are many GF pastries out there but they are often really disappointing. Obviously use the one that suits your diet and that you enjoy.
I have used this pastry from the Gluten Free Bakery:
And it does a pretty good job. But ….
if you live in WA you really, REALLY have to check out Busy Bees Gluten Free pastry (I buy from Weigh n Pay in Woodvale)! It is amazing! It comes in a long roll and it handles just like wheat based pastry. It is soft and easy to work with and even non GF people have been happy to eat it!
8 Chevup sausages
250g butternut pumpkin
400g tin butter beans (drained)
1 tsp dried Italian herbs
1/2 tsp pink salt
1/3 cup nutritional yeast
1/3 cup hemp seeds
2 tsp coconut aminos (or soy sauce)
4 sheets of your puff pastry (1 used 3 regular and 1 ‘everything free’)
If you are not using the Chevup sausages, use
450g beef mince, plus
2 tsp olive oil
1/4 tsp mild paprika
1/4 tsp garlic flakes
1 tbsp coconut aminos
Finely blitz the pumpkin. (Speed 6 for 8 seconds, scrape down and repeat).
Add the additional flavourings and oil, if not using chevvups and process again (Speed 5, 8 seconds)
Add the sausages or mince, to the processor and process until it is quite smooth (Speed 6, 10 seconds at a time, scrape down in between).
Add the butter beans and process until well combined (speed 5, 10 seconds, scrape and repeat)
Add the nutritional yeast, hemp seeds, salt, aminos and herbs and then process again until evenly combined and fairly smooth (speed 6, 10 secs, scrape and repeat)
Cut the pastry sheets in half and divide the mixture up between the sheets.
I find it is best to place it in a thin line down the middle of the pasty.
Roll the pastry over the top of the mix to form long cylinders.
Lay on a lined baking tray with the join side facing down (helps the join to hold together as it puffs).
Cook in a preheated 210C oven until meat is cooked and pastry is puffed and golden brown. (Use a short burst under the grill to get them extra golden and flaky). Takes about 35-40 mins in my oven.
Lentils are such an amazing food! They are really inexpensive, easy to use is a wide variety of meals and they pack a serious dietary punch when it comes to fibre and protein. They are one of the star foods for improving your gut health! A really valuable and budget friendly addition to your diet.
Like most of my meals that were inspired by other cultures, this is one you’re unlikely to find on the menu of an authentic Indian restaurant – but it is fragrant and delicious!
2 cups red lentil
1/3 cup French (puy) lentil
2 tbsp garlic olive oil
1 large brown onion, diced
1/2 tsp minced ginger
2 tsp ground corrinader
2 tsp ground cumin
1 rounded tsp ground turmeric
1/2 tsp chilli powder
3 1/2 cups hot veggie stock (I use Massel for a store bought option)
1/3 cup coconut cream
2 large carrots, grated (roughly 1 rounded cup)**
2 large handfuls of baby spinach, roughly chopped
**you can use an equal quantity of grated pumpkin or sweet potato here if you’d prefer
Rinse and drain your dried lentils
Heat the oil in a heavy based frying pan and add the onion, cook until soft.
Add in the ginger and mix well to combine.
Add in the dry spices and fry well until fragrant.
Add in the lentils and stir well to coat the mix. Add in the grated carrot and combine again.
Add in the hot stock, stir well and bring to a simmer.
Simmer for approximately 25 minutes, stirring occasionally to make sure the lentils don’t stick to the bottom of the pan as they are absorbing the stock.
Add in the coconut cream and chopped spinach, stir well and cook until the spinach is wilted, but still bright.
Serve warm with your choice of ‘bready’ accompaniment – we used suitable wraps that we brushed with a little garlic oil, sprinkled with salt and popped under the grill until they were toasty and brown.
Shepherd’s pie is such gorgeous, warming comfort food for chilly winter days. And it was a standard in our house while I was growing up. My maiden name was ‘Shepherd’ so Mum would tease us, and say that she’d need to take fingers or toes from us kids to go in to it.
It’s been a loooong time since I was a Shepherd now, but for years we have still made our version of her pie – you can find that one here.
Lately though we have been making a vegan version of the pie and it is just as yummy and ‘meaty’ as the meat based version. So if you’re a vegan, or if you’re just looking to add some more meat free meals or veggies into your diet – why not give this one a go?
2 tbsp garlic olive oil
1 brown onion, finely diced
2 tbsp tomato paste
4 tbsp coconut aminos (or soy sauce if your diet allows)
1 tbsp vegemite (or a GF, soy free miso paste)
1 cup ready made, hot gravy (either homemade, or ‘Orgran’ makes a good vegan and allergy friendly powdered gravy)
3-4 medium grated carrots
1 medium zucchini
2 tins brown lentils, drained and rinsed
1 tin kidney beans, drained and rinsed
2 cups spinach
About 800g Mushrooms (I like a mix between button, swiss brown and portobello for textural variety)
2 medium sweet potatoes, peeled and diced
Olive oil spray
good pinch salt
1 tsp chopped rosemary
In a large saucepan heat the garlic oil, the add the onion, cooking until it begins to soften.
Using your processor or thermal appliance, pulse the mushrooms several times until they are roughly chopped, then add to the onion mix in the pan. Stir them well as they begin to cook.
Add in the aminos, paste and vegemite mix well.
Add the lentils, mix well to combine and allow to simmer gently over a low heat while you prepare the remaining veggies.
Using your processor/thermal appliance or just a grater (if you have the patience!), finely grate your carrot and then add in the zucchini and process until fine (Speed 4 whilst adding and then up to 6 for about 8 secs to process, scrape down and repeat if required)
Add in the spinach, process (speed 4, 8 secs) and then add in the kidney beans through the chute at the top whilst still processing (on speed 4, then up to 5 for 8 seconds once all added).
Next, add the hot gravy to this mix and process until well combined (Speed 5, 8 seconds).
Add this vegetable and gravy mix to the mushroom and lentil mix on the stove. Mix well to combine and bring to a gentle simmer for about 20 minutes, stirring occasionally.
Peel and chop the potatoes, then bring potatoes to the boil in another saucepan and boil until soft. (If you’ve used a thermal cooker to do the veg … you can easily do the mash in it too – Drop chunks of potato onto speed 4 spinning blades through the hole in the lid. Turn up to speed 6 for about 10 seconds after adding. Turn off, scrape down, add about 1/4 cup water and cook on Steam Temp, Speed 2 for about 8 minutes, scraping down once during cooking time. Blitz on Speed 5 until roughly smooth, then add rosemary and salt then mix again on speed 4 for about 4 seconds).
Transfer the mushroom and veg mix to a large casserole dish.
Drain and mash the potatoes together. I don’t like the mash too smooth – leave it rough and chunky, then add the salt and rosemary.
Top the mushroom and lentil mix with the mashed potato. Because it is quite thick, I find it easiest to place blobs of the mash around the dish and then spread from there. Use a fork to spread it so that you get raised lines that go lovely and crunchy in the oven.
Spray the top of the potato with the olive oil and then place in a pre-heated moderate oven for about 30 mins, turning on the top element of the oven, or placing under the grill for the remaining 5 minutes to give you a little more colour and crispiness.
This makes a very large dinner enough for all 6 (I’d say 4 adult serves) of us for dinner plus 4 yummy lunches too.
This dinner was so well received by all of my kids that I was actually a little bit shocked!
The 2 big boys had seconds and asked for thirds, the 2 little ones totally cleaned their plates (including actual licking!). Ellie even asked if she could have them for her birthday dinner 😮 Now they are a very firm family favourite.
They are pretty simple to make, they make a lot and it’s easy to have a meat meal but use only a little meat whilst boost it with a good serve of veg to help meet our daily targets and to really increase the fibre content – Good for your health and good for your budget too! I think they key is to make the mixture fairly smooth.
500g beef mince
1 400g tin butter beans, drained and rinsed
1tsp dried Italian herbs
1/2 tsp pink salt
A few grinds of pepper
1/2 cup GF bread crumbs**
1 tbsp garlic olive oil
600ml tomato pasata
1/2 cup hot veggie stock
Good pinch pink salt flakes
Pasta of choice to serve
**for a deeper savoury flavour and to further boost the nutritional value of this meal, instead of just straight bread crumbs, I often use 1/4 cup of Nutritional Yeast, 1/4 cup of hemp seeds and 1/4 cup of breadcrumbs.
Peel, dice and steam the pumpkin (speed 1, ST, 10 mins).
Place the pumpkin, butter beans, beef mince, herbs, salt and pepper in your food processor and process until well combined and smooth. (Speed 4, 10secs, scrape down and then speed 5 for 15 seconds).
Add in the bread crumbs* and mix again until well combined (speed 4, 8 secs)
Place mix into the fridge for at least an hour, but up to overnight.
Using a heaped teaspoon of the mixture, roll the meat balls.
Heat the oil in a fry pan and fry meatballs on each side until golden.
Add in the pasata, stock, pinch of salt and basil and simmer gently for 5-6 minutes before turning balls and simmer for a further 5-6 minutes or entirely cooked through.
Serve on your favourite pasta and top with a little cheese that suits your diet.
*Recently when we’ve been making these I’ve been baking them to avoid the crazy splatter on my stove. Brown them with the oil in the frying pan then pop them in a big baking dish, pour over the pasata and stock, top with basil and then cover with alfoil. Place in to a preheated 200C for 25 minutes.
This soup originally started as a way to use up my remaining veggies before I did the grocery shopping the next day. Stretching my budget, reducing food waste and packing in the veg – lots of my favourite things! We loved the combination so much that we’ve just kept going with it!
Fabulous dietary fibre, an amazing array of natural vitamins and a decent source of protein too – this one is such a great lunch for cooler days in winter.
It make about 10 serves and freezes well.
1 large head broccoli, roughly chopped
1 head cauliflower, roughly chopped
1kg sweet potato, peeled and chopped
3 cups spinach
2L hot stock
1/2 cup pumpkin seeds (75g)
3 tbsp Nutritional yeast
2 tbsp Garlic olive oil
Heat oil in a large pot, add in the sweet potato.
Cover sweet potato with hot stock and bring to a simmer for 5 minutes before adding in the cauliflower and broccoli. Place lid on soup pot and allow to simmer for about 12 minutes.
Add in the spinach and seeds (if you don’t like bits, you are best to mill your seeds before you add them) and simmer for a further 3 minutes.
Add in the nutritional yeast and use an immersion blender to blend until the soup is fairly smooth.
Serve warm on it’s own or with a your bread of choice.
A serve of 2 ladles has approximately: 177.8cal, 27.89g carbs, 5.64g fat, 7.08g protein and 3.48g fibre
1/2 cup stock (we use the vegan, but beef stlye stock by Massel for a store bought option)
1/3 cup fresh basil leaves
3 sprigs fresh rosemary
spaghetti or pasta that suits your diet to serve
Heat the oil in a large frying pan, then add the onion and stir until soft.
Add in the chillies, mix well and turn down to low heat.
In your food processor (or with a knife if you have the patience!), pulse the mushrooms until you get a fine chop. Add the mushrooms to the onion mix in the hot saucepan. Stir them in well to coat in onion mixture.
Add in the lentils, plus the stock, tomato paste and red wine then stir well to combine.
Meanwhile, in the food processor blitz or grate the vegetables, spinach and beans. Add in the pasata to help bring the mix all together. Process more or less depending on how smooth you want your sauce.
Add the veggie and pasata mix to the mushroom and lentil mix in the pan and stir well. Bring to a very gentle simmer, then add the fresh herbs. I tend to finely chop the basil before stirring through, but I leave the rosemary on it’s stems, just bruising the leaves before adding it to the pot, just remove the stems when you serve. Simmer for about half an hour, stirring regularly.
Serve on your choice of pasta, zucchini noodles or a bed of steamed green beans – add cheese of choice to top if you like, or even sprinkle with nutritional yeast.
Serves about 10 adults (freeze left over sauce in an airtight container for a couple of months)