The Healthy Weekday Menu Guide

The guide is made up of ten tasty recipes that can be made from a list of 26 basic ingredients.

This set of ten very diverse recipes is designed to be made for lunch or dinner, quickly and easily at home for yourself, you and your partner or for the whole family. While all
ingredients are vegetarian you do not need to call yourself a vego to enjoy every one. Each recipe has been carefully put together to maximize taste and nutrition. I know how busy everyone is and I hope this shopping list and completely seasonally variable set of recipes will make your life just that bit easier.

Today (since I am in beautiful Sydney) I will start by sharing the first of the winter set of recipes. With each new season I will share a new set taking full advantage of the vegetables of the season.

I hope you enjoy them and I would love to hear your feedback.

The Tasty Ten

Flavour Explosion Vegetable and Tempeh Curry

Body Nourishing Bean/Lentil and Vegetable Soup

Succulent Roast Vegetable Salad with Cheese

Aussie Bean Burger

Jam Packed Egg Wrap

Super Fast Vegetable Frittata

Home Made Baked Beans

Colourful Stir-Fry

Figure Loving Pizza

Hearty Quinoa Salad


The Veggies and Me Shopping List:

Basmati or Brown Rice
Beans (white beans and kidney beans)
Salad Greens
Brown Lentils
Sweet Potato
White Cheese (feta, goat’s cheese, buffalo mozzarella, ricotta, etc.)
Sun Ripened Tomatoes
Selection of Seasonal Fresh Vegetables
Whole Grain Wraps or Bread
Vegetable Stock
Free-range Hormone Free Eggs
Nuts (almonds, cashews, walnuts)
Red Onions
Coconut Oil
Coconut Cream
Curry Paste of your choice
Miso Paste
Sesame Seeds
Tamari Soy Sauce
Fresh Herbs (Parsley, Coriander, Basil)
Tofu or Tempeh
Extra Virgin Olive Oil
Raw Honey

Flavour Explosion Vegetable and Tempeh/Tofu Curry

1 teaspoon coconut oil
1 medium onion
1 clove garlic
2 tablespoons red curry paste
400ml coconut cream
800g pumpkin
300g tempeh
50g cashews
small bunch fresh coriander

Finely chop the onion and sauté in a large heavy pan with the coconut oil over a low heat for 3-4 minutes.
Crush the garlic and add to the pan and sauté for a further minute.
Add the curry paste to the pan and stir with a wooden spoon for a further 5 minutes releasing the full flavours of the spices.
Stir in the coconut cream.
Peel, deseed and chop the pumpkin into roughly 3cm cubes before adding it to the pan.
Stir gently so that the pumpkin is evenly coated in the curry sauce and allow to simmer over a very low heat, with the lid on, for 20 minutes.
Stir occasionally very gently as the pumpkin can easily break up.
Dice the tempeh into 3cm cubes and add to the pan, stirring gently.
Return the lid to the pan and simmer for a further 5 minutes.
Serve with rice, quinoa or wholegrain flat bread garnished with chopped cashews and coriander leaves.

This recipe can easily be customized to suite your taste and contents of your fridge. Tempeh can be exchanged for tofu, red curry paste can be exchanged for green curry, yellow curry, massaman curry, etc and pumpkin can be exchanged for sweet potato, white potato, or a mixture of veggies like carrots, zucchinis, beans and peppers.

A list of some of my favorite Winter Fruits and Veggies:
Bok Choy
Brussels Sprouts
Chinese Broccoli
Lebanese Cucumbers

Photo copyright Megan Young. For usage contact