Archives: Recipes

Try making enchiladas with our Savoury Mince recipe. You can use savoury mince in so many different meals!

What you’ll need:
– 1 batch of savoury mince
– 1/2 packet Mexican spice mix
– 6 tortillas/wraps
– 1/2 tin of tomato pasta sauce
– Cheese, grated

Method:
1. Preheat oven to 180oC on bake.
2. Add Mexican seasoning to mince mixture in a pan over a medium heat, allow to simmer for a few minutes until a thick mixture is left. Taste and adjust as required.
3. To construct enchiladas, place a tortilla wrap on your benchtop/chopping board. Spoon mince mixture down the midline of the tortilla/wrap. Roll to form a cylinder shape (open at either end) and place into a lined oven tray.
4. Once all enchiladas have been rolled and placed in the oven tray, spoon pasta sauce over the enchiladas, spreading evenly across all. Top with grated cheese and bake until golden.
5. Serve with a side salad or your favourite steamed veggies.

Recipe created by Kelly,
Active Health Nutritionist
Whiti Ora

A delicious savoury mince that freezes well for quick and easy meals any night of the week!
Serves 2
Recipe adapted from here.

What you’ll need:
– Oil
– 1/2 brown onion, finely chopped
– 2 cloves of garlic, crushed or minced
– 250g beef mince
– 1 small carrot, grated
– Vegetables (e.g. 1 stalk of celery, or 1 small courgette, or 3-4 florets of broccoli, or generous handful of leafy greens, or 1 cup of frozen vegetables)
– 1/2 tin on tomatoes, crushed
– 1/2 cup beef stock
– 2 Tbsp tomato paste

Method:
1. Add oil to a pan over a medium heat. Add onion and garlic, cook until softened.
2. Add mince to the pan and break up into fine pieces. Cook until mince is browned.
3. Add tinned tomatoes, tomato paste, beef stock, and any vegetables that you are using.
4. Simmer for 10 minutes, stirring occasionally to avoid burning. Allow enough liquid to evaporate to leave a thick mixture.
5. Serve and enjoy!

Tips:
Cook a batch of savoury mince, then freeze in batches. Pull out of the freezer for an easy weeknight dinner.

This is a great, easy, stirfry sauce made with staple pantry ingredients. Ideal to use in any meats or vegetables that you enjoy!
Recipe adapted from here.

What you’ll need:
– 1/2 cup soy sauce (or Tamari if gluten-free)
– 1/2 cup chicken stock (or vegetable stock if vegan)
– 1 Tbsp corn starch or tapioca flour
– 1 Tbsp honey (or brown sugar)
– 2 tsp sesame oil
– 1 tsp rice vinegar (or lemon juice)
– 1 Tbsp grated, crushed or powdered ginger
– 2 garlic cloves (crushed or grated)

Method:
1. Mix all ingredients together.
2. When adding to your stirfry, allow to cook for atleast 3 minutes to allow the corn starch to thicken the sauce.
3. Store any remaining sauce in an airtight container for 1-2 days.

A quick, zesty salad dressing recipe using staple pantry ingredients.

Keeps well in the fridge for 2-3 days.

What you’ll need:
– 1/2 cup plain yoghurt
– 1-2 Tbsp lemon juice
– 1 Tbsp white wine vinegar
– 1 clove of garlic (crushed or finely chopped)
– 1 tsp sugar (or honey)
– 1/2 tsp salt
– 1/3 cup oil (olive, grapeseed, vegetable)
– 1/4 tsp black pepper

Method:
1. Add all ingredients into a bowl, or a large jar with a lid.
2. Mix (or close tightly and shake if using a jar) until well combined.
3. Serve and enjoy!

Tips:
If the dressing is a little zesty for your liking, add a little more yoghurt and sugar to balance it out.
You can switch the sugar (or honey) for your favourite sweetener or substitute.
Try roasting the garlic for a delicious, ‘toasty’ taste.

To roast garlic:
1. Slice one end of the garlic clove(s) off.
2. Wrap in tinfoil and roast for 15-20mins, until soft.
3. Squeeze garlic from its skin, it should pop out of the end that you sliced.

Recipe created by Kelly,
Active Health Nutritionist
Whiti Ora

A quick and easy salad recipe that you can adapt to whatever you have available in your fridge/pantry!

Serves 4 adults.

What you’ll need:
– 2 packed cups leafy greens (e.g. lettuce, spinach, kale, mesclun, finely sliced cabbage)
– 1 cup grated/chopped vege (e.g. carrot, beetroot, broccoli, cucumber)
– 2-3 Tbsp of olive oil (optional)
– 2 cups roasted vege (e.g. potato, pumpkin, parsnip, cauliflower, kumara). Add any herbs/spices you like before roasting.
– Salad dressing (check out our recipe) or use your family-favourite.
– Toppings (e.g. chopped herbs, toasted nuts and seeds, finely chopped red onion and/or tomato)

Method:
1. Add leafy greens and grated vege to a serving dish. Add olive oil and toss to coat (optional).
2. Add roasted vege on top.
3. Sprinkle over your chosen toppings.
4. Drizzle over our homemade salad dressing, or any other salad dressing you like!
5. Serve and enjoy!

Tips:
This is a great way to use up leftover roast vege, or to use up older vege in your fridge/pantry.
For extra crunch, add a tin of drained chickpeas to your vege before roasting.

Recipe created by Kelly,
Active Health Nutritionist
Whiti Ora

This salad is substantial enough to eat on its own, or as a side salad alongside lean chicken, meat, or fish. 

Ingredients

~500g of pumpkin

1tsp ground turmeric

1tsp ground cumin

1 cup of uncooked wholegrains e.g. quinoa, brown rice, freekeh. 

Shredded leafy greens e.g. spinach, lettuce, silverbeet 

100g feta cheese cubed

1 x red onion sliced 

Handful of sunflower seeds 

Handful of pumpkin seeds 

If you have a tin of chickpeas or brown lentils, they can be a nice addition too. 

Dressing: 

2-3Tbsp Balsamic vinegar 

¼ cup Olive oil 

Juice of one lemon

1Tsp wholegrain mustard 

Instructions

1. Cut roast veggies into 2cm cubes and place on a roasting tray. 
2. Sprinkle turmeric, cumin, and a drizzle of oil over roast veggies. Bake at 200deg for ~20 minutes or until roast veggies are cooked and soft. 
3. Cook quinoa or brown rice in a pot: add 1 cup of grains and 2 cups of water. Bring to the boil, and then reduce to a low simmer with the lid on. Cook until water is absorbed and rice or quinoa is nice and fluffy. You may need to add a little more water if the grains aren’t cooked yet but the water has all absorbed. 
4. Once the pumpkin and grains are cooked, add them to a large mixing bowl along with feta cubes, shredded leafy greens, red onion, and seeds. Mix well. 
5. Mix dressing ingredients well in a mug and pour over the salad before serving. 
6. Enjoy 🙂

This dish is quick and easy, and great for using up veggies that are about to go off or leftovers. You really can put anything you like in the quiche. 

Ingredients

6 eggs beaten

1 ½ cups edam cheese grated* 

1 small onion chopped

½ cup self raising flour**

1 ½ cup trim milk 

¼ chopped parsley if you have it

Pepper 

2 cups mixed veges your choice of peppers, cherry tomatoes, courgettes, corn, peas, beans, grated pumpkin, spinach etc

Instructions

1. Pre heat oven to 180 degrees C.
2. Lightly grease a medium to large lasagne or tart dish with non-stick baking spray or oil
3. Mix all ingredients in a bowl.
4. Pour into the prepared dish and bake for 40-45 minutes until set and golden brown

*(or ¾ cup edam, ¾ cup feta cubed) 

If you have normal flour add ½ tsp baking powder 

Easy-peasy two-ingredient FLATBREADS
No yeast? No problem! These awesome creations are so easy to make and only require two main
ingredients – flour and yoghurt!

INGREDIENTS

1 cup natural yoghurt ⁣
2 1/2 cups self-raising flour*
1tsp salt

Instructions

1. Mix yoghurt and salt in a bowl until it becomes smooth
2. Slowly add flour and mix well until the mixture forms a stiff dough (you may need to get your
   hands into it)
3. Knead the dough on a floured surface until soft and slightly sticky
4. Roll into a ball and leave to rest in a lightly oiled bowl for 30 minutes to rise
5. Break the dough into 6 even balls, and on a floured surface roll each out to a thin, circular
   flatbread with a rolling pin, jar, or anything with a round surface.
6. Brush each side with olive oil and a sprinkle of salt ⁣
7. Heat a frypan on medium to high heat and once hot fry the flatbread for 30-40 seconds on each
   side until it’s golden and puffs up ⁣
8. Fill them with leftover cold meat and a colourful salad or slaw, or as a base for homemade pizzas, or
   as a burrito. Delicious!

*if using plain flour add 2 ½ tsp baking powder

INGREDIENTS

• 1 pack Soba Noodles
• 2 cup Red Cabbage, thinly shredded
• 1 1/2 cup Carrot, grated
• 1 2/3 cup Cucumber, thinly sliced
• 1/2 cup Cilantro, chopped
• Sesame Seeds, to sprinkle on top (optional)

For the Peanut Sauce:

• 1/2 cup Natural Peanut Butter (should be runny)
• Juice of 1 Lime
• 1 tbsp Tamari (or Soy Sauce, Liquid Aminos)
• 2 cloves Garlic, minced
• 1/2 tbsp Ginger, grated (about 1/2″ knob)
• 1/2 tsp Coconut Sugar
• 2-4 tbsp Filtered Water

INSTRUCTIONS

1. Rinse and prep all veggies.
2. In a small bowl, prepare the Peanut Sauce. Combine all ingredients and stir until an even dressing forms. Begin with 2 tbsp of water, then add water in 1 tbsp increments until the sauce reaches your desired consistency, as necessary.
3. Bring a large pot of water to a boil and cook your Soba Noodles according to package instructions; mine required only 4 minutes. Drain and rinse with cold water.
4. Add the Cabbage, Carrot, Cucumber, and Cilantro to a large bowl. Pour the Peanut Sauce over the veggies and mix well. Then, gently fold in the rinsed Soba Noodles until everything is well distributed.
5. Garnish with Sesame Seeds and serve immediately, or store in the fridge in an airtight container for up to 5 days.

Ingredients

SALAD:

• 15 ounce (400 grams) can black eyed peas/beans rinsed and drained
• 15 ounce (400 grams) can black beans, rinsed and drained
• 15 ounce (400 grams) can sweet corn rinsed and drained
• 1/2 red bell pepper (capsicum), finely diced
• 1/2 green bell pepper (capsicum), finely diced
• 1/2 a red onion, diced
• 2 cups grape tomatoes, , halved (or cherry tomatoes or 2 Roma tomatoes)
• 2 ripe avocados, diced
• ⅓ cup Cilantro (or parsley), finely chopped

DRESSING:

• 1/4 cup olive oil
• 1/4 cup lime juice, freshly squeezed
• 2 tablespoons cilantro, (freshly chopped)
• 2 cloves garlic, crushed
• 1 teaspoon brown sugar
• 3/4 teaspoon red chilli flakes, adjust to your preference of spice
• 1/2 teaspoon ground Cumin
• 1 teaspoon salt

Instructions

1. Combine salad ingredients in a large bowl. Mix together to combine. Set aside.
2. Whisk dressing ingredients together in a smaller bowl, until well combined.
3. Pour dressing over salad, stir through, and serve with chips or veggie sticks.

Ingredients:

• 1 cup Brown lentils, cooked
• 1 cup Quinoa, cooked
• 1 cup Basil, chopped
• 1 cup Parsley, chopped
• ¼ cup Coriander, chopped
• ¼ cup Mint, chopped
• 1 Spring onion, finely chopped
• ½ cup Cucumber, chopped
• 3 Medjool dates, fresh, sliced (optional)
• ½ cup Red capsicum, chopped
• ½ cup Cashew nuts, raw

Dressing:

• 3 Tbsp Olive oil
• ½ Lemon, juice of

Method:

1. Mix all ingredients together.
2. Pour dressing over and season with salt and pepper.

Ingredients

Pad Thai

• fresh shiitake mushrooms 100g, sliced (about 3 cups sliced)
• dried rice-stick noodles 200g (about 1cm thick)
• oil 2 tablespoons (e.g. peanut, sunflower, olive)
• lemongrass 1 stalk, tough outer leaves removed, finely chopped
• kaffir lime leaves 2 medium-sized, tough central stem removed, very finely shredded
• spring onions 2-3 (white and green part), cut into 2cm lengths
• garlic 1 clove, finely chopped
• mung bean sprouts 2 large handfuls
• red chilli 1 large, chopped
• free-range eggs 3-4, whisked with a good pinch of salt

Pad Thai sauce

• fish sauce or soy sauce 2 tablespoons (GF if required, soy sauce for Vegetarian or Vegan)
• sweet chilli sauce 3 ½ tablespoons
• lime juice 1 tablespoon
• sesame oil 2 teaspoons
• coconut milk 1/3 cup

To serve

• roasted peanuts or cashew nuts ¼ cup roughly chopped
• mung beansprouts 1-2 handfuls
• chilli finely chopped (optional)
• coriander (cilantro) ¼ cup chopped
• lime 1, cut into 4 wedges

Method

1. Place noodles in a large heat-proof bowl or a pot and pour over boiling water to cover. Stir briskly with a fork to stop noodles from sticking together. Leave to soak for about 10 minutes or until noodles are just soft and pliable – be careful not to overcook noodles (or they risk being gluggy when you stir-fry them). Drain and rinse under cold water to help prevent noodles sticking together.
2. Mix all sauce ingredients together and set aside.
3. Heat oil in a wok or your largest non-stick fry pan on medium-high heat. Fry mushrooms for 1-2 minutes, then add lemongrass, kaffir lime leaf, white part of spring onions and garlic and continue cooking for 1-2 minutes. Add drained noodles, green part of spring onions, beansprouts and sauce. Stir-fry, tossing all together, for about 3 minutes until hot-through.
4. Push noodles to one side of the pan and add whisked eggs to other side of the pan. Scramble eggs around a bit, then leave for a couple of minutes to set as an omelette. Once they have set as an omelette, roughly chop them up in the pan with a wooden spoon and then toss through the noodles. Turn off the heat.

To serve, divide noodles between plates and top with peanuts or cashew nuts, more beansprouts, chilli and coriander. Serve with a lime wedge to squeeze over just before eating.

Ingredients

Rice

• Long grain white rice 2 cups
• water 3 cups
• pinch of salt

Chilli Con Carne

• beef mince 600g
• brown onion 1, finely diced
• chilli spice mix , see below
• chilli flakes or chilli powder a pinch (optional)
• frozen corn kernels 1 cup
• red kidney beans 400g can, drained and rinsed
• tomato paste 3 tablespoons
• chopped tomatoes 400g can
• carrot 1, grated
• beef stock 1 cup (gluten-free if required)
• grated cheese ½ cup

To serve

• sour cream ¼ cup
• tomato sauce 2 tablespoons
• iceberg lettuce ½

Method

Preheat oven grill to 200°C/high. Set aside a large casserole/baking dish (if you do not have an oven proof frying pan).

1. Combine all rice ingredients in a medium-sized lidded pot and bring to the boil. As soon as it boils, cover with a tight-fitting lid and reduce to lowest heat to cook for 12 minutes. Turn off heat and leave to steam, still covered, for a further 8 minutes. Do not lift lid during cooking or steaming. When rice has finished steaming, fluff up grains with a fork.
2. Heat a little oil in a large frying pan (preferably oven-proof) on a high heat.Cook beef mince and onion, breaking up mince with a wooden spoon as it cooks, for 7-8 minute, until browned. Add chilli spice mix (see recipe below) and chilli flakes/powder (if using) and cook for a further 1 minutes, until fragrant.
3. Add corn, beans, tomato paste, canned tomatoes, carrot and stock to pan. Bring to a summer then reduce heat to low and simmer, stirring occasionally, for 9-12 minutes, until thickened. Season to taste with salt and freshly ground black pepper.
4. While sauce is simmering, prepare the rest of the meal. In a small bowl, combine sour cream and tomato sauce and set aside. Thinly slice lettuce and place in a serving bowl.
5. Sprinkle cheese over mince and place whole pan under grill for about 6 minutes, until cheese is bubbling and golden. If you don’t have an oven-proof frying pan, transfer mixture to an oven-proof dish before adding the cheese.

To serve, place Chilli Con Carne, rice, tomato sour cream and lettuce in the middle of the table for everyone to help themselves.

Chilli spice mix

Mix together 2 teaspoons smoked paprika, 2 teaspoons dried oregano, 2 teaspoons onion powder, 1 teaspoon ground cumin and 1 teaspoon ground coriander

Ingredients:

• 1 cup quinoa
• Pinch of salt
• 1 ½ cups water
• 1 medium-sized beetroot, peeled and thinly sliced (or coarsely grated)
• 2 carrots, peeled and cut into thin matchsticks (or coarsely grated)
• 150g curly kale, tough stems removed and leaves finely sliced (about 2 ½ cups)*
• 2 tablespoons lemon juice
• 2 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• 8-10 dates, roughly chopped
• 4 tablespoons pumpkin seeds
• ½ cup chopped roasted almonds

Directions:

1. Combine quinoa, salt and water in a small pot and bring to the boil.  As soon as it boils, cover with a tight-fitting lid and reduce heat to lowest heat to cook for 15 minutes.  Turn off heat and leave to steam, still covered, for 5 minutes.
2. Toss beetroot, carrots, kale, dates, pumpkin seeds and almonds with cooked quinoa and dress with extra virgin olive oil, lemon juice and red wine vinegar.  Season with salt and pepper.

*Tip:  toss kale with the olive oil, lemon juice and vinegar in a large bowl and gently massage the kale by rubbing it between your fingertips.  This helps soften the kale.

Ingredients:

• 400 g beef mince
• ½  onion, finely chopped
• ½ cup breadcrumbs
• 2 tbsp coriander, chopped
• 1  egg, beaten
• 1 tsp olive oil
• 1  red onion, finely chopped
• 1 clove garlic, crushed
• 2  red capsicum, deseeded, diced
• 2 celery sticks, finely chopped
• 1 tbsp tomato paste, reduced-salt
• ¼ tsp chilli flakes
• 400 g Black Beans , drained
• 400g Mexican Style Tomatoes
• 2 cups brown rice, cooked
• 300g green beans, sliced, steamed
•  fresh coriander, extra for garnish

Method:

1. Put mince, onion, breadcrumbs and coriander into a mixing bowl and season with pepper. Mix in beaten egg to bind the mixture together
2. Roll into 16 small balls (having wet hands is easier). Place meatballs on a tray and refrigerate for 10 minutes
3. Heat oil in a lidded frying pan. Brown meatballs over a high heat. Remove from pan and set aside
4. Reduce the pan heat. Add onion, garlic, red capsicum and celery. Cook over a low heat until vegetables soften. Add chilli flakes and stir in tomato paste
5. Add Wattie’s Black Beans. Pour over Wattie’s Mexican Style Tomatoes. Bring sauce to the boil. Add browned meatballs. Reduce heat. Cover. Simmer for 30 minutes until meatballs are cooked
6. Serve over cooked brown rice and garnish with fresh coriander leaves. Serve with steamed green beans

Ingredients

• 40 g Butter or margarine
• 1 large onion, finely chopped
• 2 cloves garlic, crushed
• ½ tsp turmeric
• 1 tsp ground ginger
• 1 cup red lentils
• 1 green chilli, finely chopped
• 1 bay leaf
• 3 stalks celery, sliced
• 3 cups salt-reduced vegetable stock
• 3 cups water
• 400 g can tomatoes, chopped
• 2 tbsp tomato paste, reduced-salt
• 1 tbsp coriander, chopped to garnish
•  freshly ground black pepper

Method:

1. Heat butter or margarine in a large saucepan. Add onion and garlic and fry gently until softened. Add turmeric and ginger and cook, stirring, until fragrant
2. Add lentils, chilli, bay leaf, celery, stock and water. Bring to the boil and simmer for 25 minutes, or until lentils are soft. Remove the bay leaf
3. Stir in tomatoes, tomato paste and coriander and season with black pepper. Reheat and serve with crusty bread or rolls, sprinkled with extra coriander

Tip:
Soak the red lentils in water for 10-15 minutes before cooking, as this will help to soften them.

Ingredients

• 1 kg Baby potatoes
• 1 cup Frozen peas
• 2 cloves Garlic
• 2 Tbsp Red wine vinegar
• 2 Tbsp Lemon juice
• 1 Tbsp Dijon mustard
• 1 tsp Sugar
• 1 tsp Curry powder
• ½ tsp Ground cumin
• 1 cup Spinach leaves
• 1 large handful Parsley
• 1 large handful Coriander
• 1 cup Rice bran oil
• 1 Preserved lemon, insides removed and rind finely sliced
• 3 Spring onions, finely sliced
• 1 bunch Snow pea sprouts

Directions

1.  Fill a large saucepan with water and bring to the boil. Cook potatoes until just fork-tender, 15-18 minutes. Drain and allow to cook slightly.
2. Cover frozen peas with boiling water and allow tostand for 5 minutes. Refresh with cold water and drain.
3. To make the dressing, add garlic, vinegar, lemon juice, mustard, sugar, curry powder, cumin, spinach and parsley to the bowl of your food processor. Set aside the coriander leaves and add the roots to the bowl. Blitz to a rough paste. With the food processor still running, slowly drizzle in the oil until you have a thick, green dressing. Season with salt and pepper.
4. Toss the dressing through the potatoes, and top with peas, preserved lemon, spring onions, snowpea shoots and reserved coriander leaves. Serve with extra dressing to drizzle.

Ingredients

• 500 g Beetroot, raw, peeled and grated
• 700 g Carrots, peeled and grated
• 1 cup Mint leaves, roughly chopped
• ½ cup Raisins
• ¼ cup Sunflower seeds, toasted
• ¼ cup Pumpkin seeds, toasted
• ½ tsp Salt

Dressing

• 2 Tbsp Balsamic vinegar
• 2 Tbsp Pomegranate molasses
• ¼ cup Orange juice
• ¼ cup Olive oil
• 1 Tbsp Honey

Directions

1. To prepare the dressing: place all the dressing ingredients in a jar with a tight fitting lid. Shake well to combine.
2. To prepare the salad: in a large serving bowl, combine the beetroot, carrot, mint, raisins, seeds and salt and mix.
3. Pour over the dressing – toss again when ready to serve.

• Broccoli, 1 large head or two small heads, chopped into small florets
• Apple, (e.g. Braeburn or Granny Smith), cored
• Lemon, juice of 1
• Almonds, sliced, slivered or chopped, ⅓ cup
• Dried cranberries, chopped,  ¼ cup
• Spring onions, 2 finely chopped

Dressing

• Natural yogurt, ¼ cup
• Mayonnaise, 2 tablespoons
• Apple cider vinegar, 1e teaspoon
• Liquid honey, ½ teaspoon
• Salt and pepper

1. Place broccoli florets in a large heatproof bowl and pour over boiling water to cover.  Leave for 5 minutes or so to lightly cook.  Meanwhile, get a large bowl of iced water ready.  Drain broccoli and place in bowl of iced water (this helps the broccoli retain its bright green colour and crunchiness).
2. Thinly slice apple, then cut into thin matchsticks and place in small bowl.  Squeeze lemon juice over to prevent browning.  Lightly toast almonds in a dry fry pan (no oil) on medium heat, shaking the pan frequently to avoid burning, for 2-3 minutes, until light golden.
3. Mix dressing ingredients  together and season with salt and pepper.
4. Drain broccoli well and toss with apple, cranberries, spring onions and half of the dressing.  Drizzle with remaining dressing and scatter almonds on top.

¾ cup (6 ounces) water

½ teaspoon salt

1 cup (4 ¾ ounces) bulgur

½ cup (2 ½ ounces) diced dried apricots

½ cup (2 ½ ounces) dried cranberries

2 tablespoons (¾ ounce) sesame seeds

½ cup (1 ⅞ ounces) grated carrots

Dressing:

1 tablespoon orange zest (above) or a scant ⅛ teaspoon orange oil

2 tablespoons (1 ounce) lemon juice

2 tablespoons (1 ounce) orange juice

2 tablespoons (⅞ ounce) olive oil

½ teaspoon ground black pepper

¼ teaspoon salt, to taste

Garnish:

½ cup (2 ounces) toasted chopped pecans

½ cup (2 ⅓ ounces) toasted sunflower seeds

Instructions:

1. Mix the water and salt, and bring to a boil. Add the bulgur and boil for 1 minute. Cover and let rest for 20 minutes. Uncover the pan; if the water hasn’t been absorbed, bring back to a boil and cook for several minutes, until the mixture is no longer soupy. Stir in the dried fruits, and set aside to cool.

3. Stir together all of the dressing ingredients. Stir the dressing into the bulgur wheat mixture, then add the sesame seeds and grated carrots.

3. Refrigerate for several hours, to allow the flavors to blend. Just before serving, stir in the toasted pecans and sunflower seeds.

Ingredients:

1 tablespoon olive oil

1 clove garlic, minced

1 cup whole wheat orzo

1 small zucchini, julienned

1 carrot, julienned

2 cups broth

1 tablespoon lemon zest

1 tablespoon lemon juice

1 tsp dried oregano

1 cup baby spinach, torn

1 pint grape tomatoes, quartered

salt and pepper

Instructions:

1. In a medium saucepan, heat olive oil over medium-high heat.
2. Saute garlic until fragrant, about 1 minute.
3. Stir in orzo, zucchini, pepper and carrot, cook for another 2 — 3 minutes.
4. Pour in broth, lemon juice, lemon zest, and oregano.  Stir to combine.
5. Bring to a boil, then turn down to simmer.  Stir occasionally, cooking until pasta is al dente, about 12 minutes.
6. Stir in spinach and tomatoes.  Continue to cook until spinach wilts and tomatoes are warm.  Season to taste and serve.