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MEAT-FREEMEALS

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08 ALL ABOUT MEAT-FREE

MEALS

15 SOUPS

31SALADS & LIGHT MEALS

49STIR-FRIES,

RICE & NOODLES

69PASTA

85CURRIES, STEWS &

BAKES

109PIZZAS & PASTRIES

122INDEX

FILLING & HEALTHY FOODSWe’ve marked all the Filling & Healthy foods in our recipes with a green circle. These foods are great for weight loss because they help you feel fuller for longer. They are also lower in sodium, sugar and fat, and/or higher in fibre and/or protein so they’re healthier for you, too.

52MOROCCAN-SPICED BEEF & SPINACH PITAS

48ROASTED

PUMPKIN & POTATO SALAD

78CUMIN-SPICED

BEEF & ARTICHOKE SKEWERS

17SMOKY CAJUN STEAK SANDWICH

110ORANGE & BERRY MICROWAVE

SELF-SAUCING PUDDINGS

89VEGETARIAN COTTAGE PIE

105EGGPLANT, ZUCCHINI

& CAPSICUM STEW WITH HARISSA

27SPICED RICE & CHICKPEA

SOUP

ALL ABOUT MEAT-FREE

70SPRING VEGETABLE &

THREE-CHEESE PASTA

CONTENTS08

CONTENTSFANTASTIC FOOD THAT’S COMPLETELY MEAT FREE!

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MEAT-FREE MEALS

Have you been experimenting with the latest Meat-free Monday trend where you avoid eating meat for at least one day a week? Great to hear as you are going to love the

tasty recipes in this book! But you may be surprised to learn that the idea of curbing your meat intake has been around long before it started trending on social media.

For instance, we know that vegetarian diets have been followed by certain religious and ethnic groups for centuries. Both Hinduism and Buddhism promote vegetarianism, while Jainism (an ancient Indian religion) has an outright ban on meat. Seventh Day Adventists are also still widely studied by health researchers because they are encouraged to follow a vegetarian eating pattern.

At select times in history, such as during food shortages and famine, meat intake has also been reduced (if not entirely by choice). In Australia, meat (along with tea, sugar and butter) was strictly rationed during World War 2 and home cooks had to become more inventive with their meals. In the UK, wartime rations and food shortages were more severe and the government’s ‘Dig for Victory’ campaign encouraged citizens to grow (and eat) more vegetables at home.

� e modern ‘Meatless Monday’ movement is thought to have begun in the United States

around 2003 as a public health campaign to reduce excessive meat consumption. Meat-free Mondays are now promoted by many groups around the globe, including Australia and New Zealand. In the UK, Sir Paul McCartney endorsed the movement as a legacy to his late wife Linda (a passionate animal rights activist and vegetarian). In 2009, the Belgian city of Ghent was the fi rst non-US city to offi cially adopt weekly vegetarian days and other cities have since followed suit.

Today, more and more people are moving towards plant-based diets, not just for health reasons but also for ethical and environmental concerns. A 2010 national Newspoll survey of 1200 adults indicated that 70 per cent of Australians consume some plant-based meals in the belief that eating less meat and more plant foods improves overall health.1 We even have a new term - fl exitarian - to describe people who only eat meat on certain days and use it more as a condiment, rather than a main-meal ingredient (see p9 ).

Plus, thanks to our multicultural society and a willingness to be more adventurous with our cooking, meat-free meals are now much more exciting than the tofu and lentils we associated with hippie culture in the 1970s. � ese days, exotic fl avours and ingredients make going meat free (on Monday or any day you want) easier and tastier than ever!

By Emma Stirling, Accredited Practising Dietitian & Weight Watchers Nutrition EditorAccredited Practising Dietitian &

Editor

The meat-free movement

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9weightwatchers.com/au

WHAT IS MEAT FREE? When is a vegetarian not a vegetarian? When they are a flexitarian! Not all vegetarians have dreadlocks and eat mung beans and not all plant-based eating styles are the same. Here is our quick guide to the many dietary choices that avoid meat: Vegans – do not consume any type of animal products, including red or white meat, fish, fowl, eggs or dairy. They also avoid animal by-products such as gelatine, honey or beeswax. Typically vegans do not use or wear animal products such as silk, leather and wool. Lacto-vegetarians – avoid most animal products but do consume dairy products such as cheese, milk and yoghurt.Ovo-vegetarians – avoid most animal products but do consume eggs.Lacto-ovo vegetarians – avoid most animal products but do consume dairy products such as cheese, milk and yoghurt, plus eggs.Pescetarians – avoid most animal products but do consume fish and seafood.Flexitarians – follow primarily a plant-based diet with occasional meat and animal products. However, these are used more as a condiment than a main-meal ingredient. Meat-free Monday – followers take the pledge to be vegetarian for one day of the week and explore new ways to shop, cook and enjoy dishes without meat.

What health benefits can it have?Research has shown that a well-planned vegetarian diet may reduce the risk of cancer, cardiovascular disease, metabolic syndrome, insulin resistance, type 2 diabetes, hypertension and even obesity.1

MEAT-FREE MEALS & WEIGHT LOSSAccording to the latest results from the Australian Health Survey, only seven per cent of adults eat the recommended five or more serves of vegetables a day.2

Adopting a meat-free meal once or twice a week can make it easier for you to boost your vegie intake and enjoy the associated health benefits that come with them.

Eating five or more serves of vegetables

a day is also a smart weight-loss strategy as vegetables are high in water and dietary fibre, but low in energy or kilojoule density, so they fill you up without weighing you down.

Adding meat-free meals to your recipe repertoire can also encourage you to try new foods and enjoy more variety. This means you are more inclined to stick with your new healthy-eating plan, which will in turn help you reach your weight-loss goals much faster.

Weight Watchers encourages you to eat more vegies by:  �Including 3 serves of vegies in all our main-meal recipes.  �Identifying vegetarian recipes with this icon .  �Assigning most fresh fruit and vegetables 0 SmartPoints™ value (see p13) – making them great for snacks or adding to a meal to stay satisfied!

However, it’s important to realise that meat-free options – especially when eating out – are

not automatically low in kilojoules or SmartPoints™ values. A vegie burger or three-cheese pasta can still suffer from portion distortion and be loaded in fat, salt and kilojoules. So remember to check labels at the supermarket, consult kilojoule counts on menu boards and quiz wait staff about the meal you’d like to order. But rest assured that all the recipes in this book are weight-loss friendly as well as completely delicious!

Why? Because vegetarian diets are generally lower in saturated fat and cholesterol and higher in dietary fibre than non-vegetarian diets. It’s this combination of factors, but more importantly the wide variety of protective phytonutrient antioxidants found in plant foods, which is likely to be the secret to good health and a longer life.

On the flip side, consuming too much red meat (more than 100–120g per day) has been linked to increased risk of colorectal and renal cancer.

Not prepared to stop eating steak? That’s where meat-free meals can be of benefit. According to leading nutritionist Dr Rosemary Stanton OAM, “Not everyone needs to or wants to become vegetarian, but reducing our dependence on meat is a good recipe for our own health and also that of our planet. Diets dominated by plant foods

are almost certainly the way of the future.”1

In fact, Australian dietary guidelines recommend a maximum of seven serves of lean red meat a week. However, since a recommended serve is only 65g of cooked meat and our actual servings are often more like 100g or higher, this equates to only three or four lean red meat meals a week. Adding some meat-free recipes to your weekly diet is a good way to ensure you don’t exceed these suggested limits.

> SMART STEPReducing the amount of meat you eat may not only improve your health, it may also reduce your food bills. On a weight-for-weight basis, meat is usually more expensive than fresh vegies, legumes, rice and grains so going meat free may save you in more ways than one!

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O 2 x 250g corn cobs ⅓ cup (80g) Weight Watchers

Sour CreamO 2 tsp finely grated lime rindO 2 tbs lime juiceO 100g baby spinach leavesO 2 tomatoes, cut into wedgesO ½ red onion, thinly slicedO 1 Lebanese cucumber, quartered,

choppedO 1 yellow capsicum, thinly sliced 100g organic cheese-flavoured

corn chipsO Lime cheeks

1 Lightly spray a chargrill or barbecue with oil and preheat over medium heat. Lightly spray corn with oil. Cook, turning, for 8–10 minutes, or until lightly charred and tender. Cool slightly. Using a sharp knife, cut kernels from cobs. Discard cobs.2 Meanwhile, combine sour cream, rind, juice and 1½ tablespoons water in a small bowl until dressing is smooth. 3 Combine spinach, tomatoes, onion, cucumber, capsicum, corn chips and corn in a bowl. Drizzle with lime dressing and serve with lime cheeks.

O 300g silken firm tofu, drainedO 1 bunch broccolini, cut into

3cm pieces O 4 eggs O 1 green shallot, thinly sliced O ¼ cup coarsely chopped

fresh mintO 100g cherry tomatoes, halved 60g reduced-fat feta cheese,

crumbled

1 Place tofu between 2 pieces of paper towel. Press down gently to remove excess moisture.2 Preheat oven to 200°C or 180°C fan-forced. Lightly spray a 26cm x 16cm slice tin with oil. Line tin with baking paper, allowing the paper to hang over the 2 long sides.3 Cook broccolini in a small saucepan of boiling salted water for 1 minute or until tender crisp. Drain. Refresh under cold running water. Drain.

4 Process tofu in a food processor until smooth. Transfer to a large bowl. Whisk in eggs until combined. Stir through half both the green shallots and mint. Season with salt and pepper. Pour mixture into prepared tin. Top with broccolini, tomatoes, feta and remaining shallots and mint. Bake for 25 minutes or until golden and cooked through. Serve.SERVE WITH: 0 SmartPoints™ value salad of 100g mixed salad leaves, 400g can chickpeas (rinsed, drained) and 1 Lebanese cucumber, drizzledwith 1 tablespoon each of extra-virgin olive oil and red wine vinegar. Add 3 SmartPoints™ value per serve.T IP: This frittata makes a great snack or lunchbox filler. Cut it into eight portions for 2 SmartPoints™ value per serve.

CRUNCHY CORN CHIP SALAD WITH LIME DRESSING

SmartPoints™ VALUE PER SERVE: 9SERVES: 4 | PREP: 20 minsCOOKING TIME: 10 mins

BROCCOLINI, FETA & MINT FRITTATA

SmartPoints™ VALUE PER SERVE: 4SERVES: 4 | PREP: 15 mins | COOKING TIME: 30 mins

OSwap feta for Weight Watchers

Cottage Cheese.

To get more juice from a fresh lime, press down �irmly as you roll it back and forth on the bench several times. Then cut in half and squeeze.

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35weightwatchers.com/auO Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy. 35

SALADS & LIGHT MEALS

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2 tbs reduced-salt soy sauceO 2 tbs lime juice 1 tbs honeyO 2 tsp grated fresh ginger 350g firm tofu, cut into 1cm thick slices 1 tbs sunflower or canola oilO 300g broccoli, cut into floretsO 125g fresh baby corn, halvedO ¼ small red cabbage, shredded 450g shelf-fresh ramen noodles

1 Combine soy sauce, juice, honey and ginger in a small bowl. Place half the soy mixture in a shallow dish. Reserve remaining soy mixture. Add tofu to dish and turn to coat. Cover and set aside for 5 minutes.2 Heat half the oil in a large non-stick frying pan over high heat. Drain tofu from marinade. Discard drained marinade. Cook tofu for 2 minutes each side or until golden. Transfer to a plate and cover to keep warm.3 Heat a wok over high heat. Add remaining oil and heat for 20 seconds. Stir-fry broccoli and baby corn for 2 minutes or until vegetables are almost tender. Add cabbage and stir-fry for 1–2 minutes or until just wilted. Add reserved soy mixture and stir-fry for 1–2 minutes or until sauce boils.4 Meanwhile, cook noodles following packet instructions or until just tender. Serve tofu with vegetables and noodles.

HONEY, LIME & GINGER TOFU WITH STIR-FRIED GREENS

SmartPoints™ VALUE PER SERVE: 10 | SERVES: 4 | PREP: 10 mins + 5 mins marinating | COOKING TIME: 10 mins

THESE SWEET AND SOUR TOFU ‘STEAKS’ ARE

PERFECT FOR A QUICK MIDWEEK MEAL

weightwatchers.com/nz62

STIR-FRIES, RICE & NOODLES

O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.

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O 3kg whole kent pumpkinO 1 cup (190g) white quinoa,

rinsed, drained 1 tbs olive oilO 1 large red onion, finely choppedO 2 garlic cloves, crushedO 2 tsp ground cuminO 1 tsp ground corianderO 1 zucchini, gratedO 1 large red capsicum, finely

chopped ⅓ cup (60g) raisins, chopped ¼ cup (40g) pine nuts, lightly

toastedO 2 tbs chopped fresh coriander,

plus extra sprigs to garnish

1 Preheat oven to 200°C or 180°C fan-forced. Using a sharp knife, remove top of pumpkin. Scoop out seeds and inner membrane, leaving a 4cm border. Line a large baking tray with baking paper. Place pumpkin, cut-side down, on prepared tray and lightly spray with oil. Bake for 1 hour or until pumpkin is almost tender. 2 Meanwhile, place quinoa in a medium saucepan with 1⅔ cups (410ml) water and bring to the boil over high heat. Reduce heat and simmer, covered, for 15 minutes or until water has absorbed and quinoa is tender. Set aside to cool slightly.3 Meanwhile, heat oil in a non-stick frying pan over medium heat. Cook onion, stirring, for 5 minutes or until softened. Add garlic, cumin and ground coriander and cook, stirring, for 1 minute or until fragrant. Add onion mixture, zucchini, capsicum, raisins, pine nuts and fresh coriander to quinoa and stir to combine. 4 Turn pumpkin over. Spoon filling into cavity. Cover top of pumpkin with foil and bake for 20 minutes or until pumpkin is tender. Top with extra coriander to serve.

1½ tbs sunflower or canola oilO 1 brown onion, finely choppedO 2 garlic cloves, crushedO 2 tsp finely grated fresh gingerO 2 long fresh green chillies,

deseeded, finely chopped 2 tsp garam masalaO 8 fresh curry leavesO ½ cup (100g) dried red lentils,

rinsed, drainedO 400g can diced tomatoes 2 cups (500ml) reduced-salt

vegetable stockO 800g butternut pumpkin,

cut into 3cm piecesO 400g can chickpeas, rinsed,

drainedO 400g can kidney beans, rinsed,

drainedO 1 cup (120g) frozen peasO 1 cucumber, coarsely gratedO ¼ cup finely chopped fresh mintO 1 cup (240g) no-fat Greek-style

yoghurtO ½ cup fresh coriander leaves

1 Heat oil in a large saucepan over medium-low heat. Cook onion, garlic,

ginger and chilli, stirring, for 5 minutes or until onion has softened. Add garam masala and curry leaves and cook, stirring, for 1 minute or until fragrant.2 Add lentils, tomatoes, stock and pumpkin and bring to a simmer. Reduce heat and cook, covered, stirring occasionally, for 20 minutes or until lentils and pumpkin are tender.3 Add chickpeas, beans and peas and cook, stirring occasionally, for 5 minutes or until heated through. Season with salt and pepper. 4 Meanwhile, using your hands, squeeze excess moisture from cucumber. Place in a bowl with mint and yoghurt. Stir raita to combine.5 Top dhal with raita and sprinkle with coriander leaves to serve.SERVE WITH: 0 SmartPoints™ value lime wedges.T IP: It is a good idea to rinse dried lentils in a sieve before cooking to remove any processing dust. Also pick out any discoloured lentils or small stones.

QUINOA-STUFFED PUMPKIN

SmartPoints™ VALUE PER SERVE: 7SERVES: 6 | PREP: 15 mins COOKING TIME: 1 hour 20 mins

VEGETARIAN DHAL

SmartPoints™ VALUE PER SERVE: 7SERVES: 6 | PREP: 20 mins | COOKING TIME: 35 mins

weightwatchers.com/nz90 O Filling & Healthy foods are marked with a green circle. These foods help fill you up and keep you healthy.90

CURRIES, STEWS& BAKES

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