Lunch

Mexican Filling Mix

Prep time: 5 minutes Cook time: 25 minutes Serves: 6-8 Ingredients • 1 onion, diced • 1 garlic, crushed • 1 capsicum, cut into strips • 500g mince (beef, plant-based, chicken, turkey) • 1 can of sweetcorn • 1 can of beans (black beans, cannellini, pinto, mixed beans) • Stock (veggie, beef, chicken) • Taco/burrito/fajita seasoning • Tomato paste • 1 tsp salt • 1 tsp pepper • 1 tbsp of oil

Tips: • Once made, it can be used to make nachos, burritos, nachos, and Mexican fried rice (check next page). • It makes a large amount and leftovers can be added to various things such as jacket potatoes, pasta and more Method: 1. Fry the mince in batches on medium heat with abit of oil in the pan, breaking up the larger clumpswith a wooden spoon until crumbly and browned. 2. Scoop into a bowl leaving around 3-5tbs offat behind (drain off excess fat or add extra oil ifnecessary). 3. Add in the onion and cook in the oil for 5minutes or until translucent around the edges. 4. Add in the capsicums and cook for 2-3 minutes 5. Add the garlic and tomato paste and cook foranother 2 minutes. 6. Sprinkle in the spice mix in and cook for 1minute. 7. Add the corn, the drained beans, and thecooked mince to the pan and stir together. 8. Add the stock, stir and bring to a boil. 9. Season with salt and pepper to taste. 10. Simmer for 15-20 minutes

Mexican Nachos 1.Scatter corn chips onto a plate 2.Spoon the Mexican mix on top of the chips along with salsa 3.Sprinkle with cheese 4.Microwave for 1-2 minutes or until cheese is melted 5.Serve with sour cream and guacamole ormashed avocado.

Mexican Quesadillas 1. Put a large tortilla in a large pan 2. Spoon the Mexican Mix onto one half of the tortilla 3. Sprinkle cheese on top of the mix 4. Fold over the other half of the tortilla 5. Turn the heat to low 6. Cook gently for 3 minutes each side or until crispy on the outside

Mexican Rice 1. Stir fry cooked rice in a bit of oil 2. Add the Mexican filling and mix with the rice until evenly mixed 3. You can add more veggies such as; sweetcorn, onions or tomatoes for freshness 4. Add chopped coriander or parsley Mexican Burritos 1. In a large tortilla spoon a decent portion of Mexicanfilling alongside some rice. 2. Add finely shredded lettuce, thinly sliced onion andfinely diced tomato. 3. Add some hot sauce and sour cream. 4. Wrap the fillings tightly with the tortilla and serve.

Mexican Tacos 1. Warm small tortillas or taco shells 2. Add shredded lettuce, sour cream, hot sauce, pickledjalapeños (optional) to the taco. 3. Spoon in warm Mexican mix and enjoy.

By cooking food in bulk, you can ensure you have several tasty meals ready to go while you are studying

Mediterranean Salad (Veg, GF)

Prep time: 10 minutes Cook time: 2 minutes Serves: 2

Ingredients

2 cups of tomatoes, diced 1 cup of cucumber, diced 1 small onion, diced 2 tbsp of parsley 1 tbsp olive oil 2 tbsp lemon juice ½ cup olives Optional: 100g of Feta

Method

1. Toss all ingredients except the feta together. 2. Sprinkle salt, pepper, oil and lemon 3. Crumble feta on top

Sushi (V, Veg, GF)

Prep time: 15 minutes Cook time: 20 minutes Serves: 4

Method

1. Prepare the sushi rice following the packet instructions. 2. Whilst your rice is cooking, add your vinegar, sugar and saltto a small saucepan over medium heat, stirring untilcompletely dissolved, place this in a mug then place in thefridge for later. 3. After your rice is cooked, add the cooled vinegar mixtureand slowly stir with a rice spoon or fork, careful not to mashthe rice. Leave the the bowl of rice until it is sticky andcompletely dry. 4. While leaving the rice to dry, prepare your vegetables bychopping them into thin pieces. The thinner they are ,theeasier it is to roll them. 5. Once your vegetables are prepped and the rice is dry, it’stime to roll. Take a thick tea towel and fold it in half into arectangle. Place plastic wrap on top of the tea towel then onenori sheet on top of that. Dip your hands in water(to prevent sticking) and flatten a thin layer of rice over thesurface of the nori. If the layer is too thick, there will be noroom for your vegetables when you roll it. 6. Add a layer of your filling 1/3 from the bottom (closest toyou). 7. Begin rolling the nori with your fingers and once the fillingit covered, roll over the plastic wrap and tea towel, using it tohelp mould and compress the roll. Continue this process untilit’s completely rolled. 8. Cut into slices and serve with your preferred sauce.

Ingredients:

1 cup uncooked rice 2 cups of water 4 nori sheets 1 cup of chopped vegetables (carrot, cucumber, red capsicum, avocado) 2 tbsp of sugar ½ tsp of salt 3 tbsp rice vinegar Optional: Soy sauce/tamari, pickled ginger, wasabi Optional: meat (ham/chicken/tuna)

Roast Vegetables (V, Veg, GF)

Prep time: 15 minutes Cook time: 15 minutes Serves: 1+

Ingredients

1 tsp salt 1 tsp pepper 1 tbsp of oil

Vegetables of your choice:

Hard vegetables – pumpkin, potatoes, sweet potato, carrots, onion

Soft vegetables - asparagus, cauliflower, broccoli, zucchini, eggplant, mushrooms, cherry tomatoes Method 1. Peel pumpkin, potatoes, sweet potatoes and carrots 2. Dice the vegetables into bite sized pieces (around 2cm cubes) 3. Toss the vegetables in oil, salt, pepper. 4. Spread out evenly on a baking tray leaving space in between each piece 5. Toss the vegetables in salt, pepper, and oil 6. Place onto baking tray (put onto a wire rack inside a baking tray for better results) leaving space in between the pieces 7. Place tray into a preheated 220 oven for 10-15 minutes or until browned.

Tips

Harder vegetables need to be cut smaller, so they cook through evenly. Soft vegetables are better left in bigger pieces. Quarter zucchinis lengthways, eggplants can be sliced into 2cm rings or into large cubes, cauliflower and broccoli can be broken down into florets, asparagus can be left whole. Leftover veggies can be thrown into pastas, or blended into a soup, or warmed up and put onto

oasted bread as bruschetta.

Roast Vegetable Salad Bowl (V, Veg, GF)

Prep time: 5 minutes Cook time: 10 minutes Serves: 2

Method

1. Cook your couscous according to the packetinstructions. 2. Cook vegetables according to the Roast Vegetablesrecipe on page 18. 3. Toss all ingredients in a bowl together and drizzle thedressing on top!

Dressing Method

1. Combine all ingredients together in a bowl andsprinkle with salt.

Ingredients

Previous vegetables from roast vegetables recipe 1 cup of couscous Optional: 200g of grilled chicken or cooked tofu

Dressing Ingredients

½ cup of Greek yoghurt ¼ cup diced cucumber 1 clove of garlic, crushed 1 tbsp of oil

Dressing Ingredients (Vegan)

1 tbsp Hummus 1 tbsp of lemon juice 1 tbsp of olive oil 1 tsp of salt