A tasty free food alternative to mash potato. The peas are optional if you prefer your mash smooth and white!

Preparation Time: 5 minutes

Cooking Time: 15 minutes

Ingredients:

• 1 head of cauliflower (washed and chopped)
• a generous grind of cracked pepper
• handful of green peas
• Small handful of mint chopped

Method:

1. Steam the cauliflower until tender
2. Remove from heat, add cracked pepper and blend until smooth
3. Add steamed peas and the mint - stir through
4. Serve with grilled meat or fish

Enjoy on its own as a free food snack or serve it with grilled meat or fish for a hearty healthy winter meal.

Preparation Time: 5 minutes

Cooking Time: 45 minutes

Serves: 4

Ingredients:

• 1 medium eggplant
• 1 red capsicum, sliced
• 1 green capsicum, sliced
• 3 zucchini, cut in 3cm chunks
• 1 large onion, sliced
• 1 clove garlic, crushed
• Fresh herbs to taste (e.g. marjoram, basil or thyme)
• 2 large tomatoes, chopped
• Black pepper to taste

Method:

1. Cut eggplant lengthwise into 2cm thick slices.
2. Sprinkle with salt and allow to stand for 20-30 minutes.
3. Wash off all juices and salt, dry and cut into chunks.
4. Place all ingredients (except tomatoes) in a pan which will hold them comfortably and simmer gently for 30 minutes, stirring occasionally.
5. Add tomatoes and freshly ground black pepper.
6. Simmer gently for a further 15 minutes, uncovered.
7. Allow to cool and sprinkle with chopped parsley.

A taste of the Mediterranean. Enjoy on its own as a free food snack or serve as an accompaniment to lean chicken, meat or fish with your main meal.

Preparation Time: 15 minutes

Cooking Time: 45-50 minutes

Serves: 4

Ingredients:

• 1 medium red onion, cut into thick wedges
• 2 capsicums (any colours) quartered & seeds removed
• 4 medium zucchini, cut into thick strips lengthways
• 3 cloves garlic, slightly crushed with the flat of a knife
• Fresh herbs to taste, marjoram, basil, thyme
• 2 baby fennel bulbs, trimmed & quartered lengthways
• 250g mini Roma or cherry tomatoes
• 1/2 cup flat leaf parsley leaves roughly chopped
• Optional - carrot, broccoli, mushroom or any other free food vegetables

Method:

1. Preheat oven to 200 deg Celsius.
2. Place garlic, onions, capsicums, zucchini, fennel or other vegetables (except tomatoes) in a large roasting pan or onto a baking tray.
3. Spray lightly with olive oil & season with pepper & salt.
4. Bake for 35 mins, turning once approximately halfway through baking process.
5. Remove from oven, add tomatoes and roughly toss with other vegetables.
6. Return to oven and bake for further 10 to 15 mins until tender.
7. Sprinkle with parsley & serve.

A great accompaniment to chicken or pork or enjoyed on its own.

Preparation Time: 15 minutes

Cooking Time: 5 minutes

Serves: 4

Ingredients:

Salad:

• 2 teaspoons sesame or peanut oil
• 1 clove garlic, crushed
• 1 red capsicum, sliced
• 1 bunch baby asparagus, chopped
• 425g canned bamboo shoots
• 6 shallots, sliced thinly
• 2 bunches baby bok choy, washed and chopped
• 1 tablespoon sesame seeds

Dressing:

• 1 tablespoon sweet chilli sauce
• 2 teaspoons soy sauce

Method:

1. Heat oil in a wok or a large saucepan.
2. Add garlic and sauté for 1 minute.
3. Add capsicum, asparagus and bamboo shoots and stir-fry for 2 minutes
4. Add shallots and bok choy. Stir-fry for a further 2 minutes or until the bok choy has wilted.
5. Combine dressing ingredients in a small bowl and toss through warm vegetables.
6. Sprinkle with sesame seeds and serve.

Great for a picnic or BBQ.

Preparation Time: 15 minutes

Serves: 4

Ingredients:

• ¼ green cabbage
• ¼ red Cabbage
• 2 medium carrots, grated
• ½ red capsicum, finely diced
• ½ green capsicum, finely diced
• 2 sticks celery, finely chopped
• ½ spanish onion, finely diced

Optional dressing:

• 2 tablespoons lemon juice
• 2 tablespoons light olive oil
• ½ teaspoon salt

Method:

1. Combine salad ingredients in a large bowl.
2. Mix dressing ingredients and toss through salad.

A delicious fresh salad with a touch of the Mediterranean.

Preparation Time: 5 minutes

Serves: 1 - 4

Ingredients:

• 150g of baby spinach leaves
• 250g punnet of cherry tomatoes, halved
• 1/4 Spanish onion sliced thinly
• 1 1/2 cups fresh basil leaves
• Fat free balsamic vinaigrette

Method:

1. Toss the baby spinach leaves, tomatoes, onion and basil leaves in a large serving bowl.
2. Drizzle sparingly with dressing to taste.

The perfect partner for salmon steaks.

Preparation Time: 15 minutes

Serves: 4

Ingredients:

• 2 bulbs baby fennel, sliced thinly (eg using a mandolin)
• 2 large spring onions, finely chopped
• 180g baby beans
• 1/2 cup chopped flat-leaf parsley

Dressing:

• 1 tablespoon Dijon mustard
• 2 tablespoons lemon juice
• 1/4 cup extra virgin olive oil
• Salt and freshly ground black pepper, to taste

Method:

1. Cover beans with boiling water, leave for a few minutes to blanch then transfer them immediately to a bowl of ice water to preserve crispness and bright green colour.
2. Drain through a colander or sieve.
3. Combine dressing ingredients in a large bowl and whisk.
4. Toss sliced fennel, beans, spring onions & parsley through dressing.
5. Transfer to salad bowl and serve with grilled fish or other seafood of choice.

A tasty way to enjoy your free food vegetables - can be eaten hot or cold - either as a side for your portion planned dinner, or as a snack between meals, or mixed into your KicStart soup.

Preparation Time: 5 minutes

Cooking Time: 90 minutes

Serves: 4

Ingredients:

• 2 small zucchinis, sliced thinly
• 1 red capsicum, halved, seeds removed
• ½ butternut pumpkin, sliced thinly

Method:

1. Heat oven to 180ºC and preheat one or two baking trays.
2. Spray trays lightly with oil spray.
3. Cut eggplant and pumpkin into large thin slices and spread over tray.
4. Cut the capsicum in half lengthwise, remove seeds and place face down on oven tray.
5. Spray vegetables lightly with oil spray.
6. Turn eggplant and pumpkin every 20 minutes till roasted.
7. Once browned, turn oven down to 150ºC.
8. Remove roasted vegetables after approximately 90 minutes and peel blackened skin from the capsicum.
9. Can be stored in refrigerator for up to 3 days.