1 Soothing Vegan

Miso Soup
MAJA KEFEČEK

The cold days are here (in Croatia at least) and this is the perfect soup for a morning (or afternoon, or
evening) warm up. This soup is also healing and it helps boost our immunity.

INGREDIENTS

Dark sesame or olive oil 1.5 L of water or veggie broth

1 leek Turmeric
2 cloves garlic 1-2 tbsp Miso paste
2-3 carrots or 1/2 pumpkin Fresh ginger juice
2-3 dried shiitake / several rings of dried Black pepper
lotus / dry daikon ( pre-soaked )

METHOD

In the pot, heat the oil and add the leeks (white part) and garlic. Add the carrots / pumpkin, and
water/veggie broth and sliced shiitake, lotus and daikon and turmeric. Cook until vegetables are
cooked to your taste. I like them to be really soft in this soup. Mix the miso paste separately in one
ladle of hot soup and put the mixture in the soup when you remove it from the fire. Add the black
pepper, fresh ginger juice of ginger to taste and green part of the leeks. Cover for a few minutes and
serve.
 2 Miso Eggplant
& Gluten-Free Noodle
Soup
MASHA & MICHEAL

I love using toasted sesame oil in my cooking as it adds so much depth and flavour to my meals. It
instantly takes me back to a gourmet Japanese restaurant. When buying the sesame oil, try and find
a cold pressed and organic brand for best results, I use Carwari at home. For the miso, you can find
miso in different forms from powder to paste and brown rice, barley or soy. The darker the paste, the
healthier it is. I always try and get the brown rice one and make sure it is organic.

INGREDIENTS
4 tbsp toasted sesame oil
1 medium eggplant, cut into cubes
1/3 cup of Tamari
7 mushrooms, sliced
2 tbsp ginger, finely grated
6 cups of water (1.5 litres) boiled
1/3 cup of brown rice miso paste
4 cloves of garlic, finely chopped
1 small carrot, grated
45 grams of wholemeal rice vermicelli
2 handfuls of baby spinach
Small handful of coriander, roughly chopped
Pepper to taste
Toasted sesame seeds to garnish (optional)

METHOD

1. In a frying pan, heat 2 tbsp of the sesame oil on a medium heat for around 30 seconds to a minute.
Add the eggplant and make sure that all the pieces are touching the pan. Give it a stir every 30
seconds and cook until it is slightly browned and soft.
2. Add the tamari sauce and take off heat. Put to the side until you need to add to the soup.
3. In a medium sized saucepan, add the other 2 tbsp of sesame oil and warm on medium heat. Add the
mushrooms and ginger and stir till they brown slightly.
4. Add the boiled water and miso paste. Making sure that the miso paste is dissolved properly. I find it
easiest to dissolve it between two tablespoons while mixing it around in the water. Stir for about 30
seconds to combine it all well.
5. Add the garlic and carrot and let it simmer for a couple of minutes then toss in the cooked eggplant
and all the juices from the pan.
6. Let this cook for about 3-4 minutes and then add the vermicelli noodles. They normally take about 3
minutes to cook.
7. Add the spinach and coriander and give it a good stir.
8. Take off heat and sprinkle some toasted sesame seeds on top. You may also like to add some pepper
here if you want, for a bit of heat add even more.
9. Feel free to substitute the carrot for small cubes of pumpkin or leave it out altogether. You can pretty
much use any vegetable in this soup. Capsicum, shallots and other mushrooms would also work really
well. If you want some more protein, you can add some tofu.
 3 Miso and Ginger
Prawn Tacos
STEF NEAL

Why fill tacos with only Mexican fillings when you can pick and choose food from any country! I mean,
pretty much everything works in a taco and these Japanese style prawns are no exception. When fed to
the family they got a massive thumbs up. I just gave my daughter mayo without the spice mix shichimi
togarashi; which can be found in the spice section of most supermarkets. If you can’t get your hands on
some, then use regular chilli flakes with a good pinch of sea salt.

INGREDIENTS
600g (approx. 1¼ lbs) green prawns, 1 large carrot, julienned
peeled 2 spring onions, thinly sliced
1 tbsp sesame oil 1/2 cup edamame beans
1 tbsp miso paste 6 baby radishes, thinly sliced
1 tbsp honey 4 tbsp mayonnaise
2 tbsp mirin 1 1/2 tsp shichimi togarashi
1 inch piece ginger Macadamia or coconut oil, melted
1 tbsp black sesame seeds Red radish micro herbs, optional
8 corn tacos

METHOD

1. In a bowl big enough to fit the prawns, grate in the ginger and add the sesame oil, miso, honey,
mirin and a couple of tablespoon of oil. Pour in the prawns and toss to coat. Leave to marinate for 15
minutes.
2. Mix the mayonnaise and shichimi together and set aside.
3. Heat the tacos according to the packets instructions and keep warm.
4. Heat a frying pan with a little oil and add the prawns in batches, keeping a little separation between
each one. Cook for a minute on each side or until cooked through.
5. Fill the tacos with the prawns, carrot, spring onions, radishes, edamame and top with the sesame
seeds and micro herbs if using.
 4 Japanese Brown
Rice Salad
RACHEL MORROW

Inspired by Japanese flavors, this salad bowl is packed with all you need for a complete meal!

INGREDIENTS
For the salad...

1 cup cooked brown rice 2 tbsp pumpkin seeds

1/2 cup sprouted beans 2 tbsp sunflower seeds
1 carrot, cut into sticks 2 tbsp black sesame seeds
2 small radishes, sliced thinly Fermented or pickled ginger to serve
2 nori sheets, thinly cut into strips

For the Miso Lime dressing...

1-2 tbsp organic gluten free Miso paste
Juice of 1 lime
1 tbsp Tamari
2 tsp mirin
1 tsp freshly grated ginger

METHOD

1. For the salad layer all ingredients in a medium size bowl.

2. For the dressing whisk together all dressing ingredients in a small bowl.
3. Serve the salad with a drizzle of dressing and some pickled ginger.
 5 Green Tea Soba
Noodles
BAMIK HAMBAZ

Soba noodles are traditionally made with buckwheat - a nutritious seed packed full of fiber, magnesium,
lysine and amino acids. But be sure to check the packet labels. Many brands supplement their buckwheat
noodles with wheat flour. So, if you want to be gluten-free make sure you choose 100% buckwheat soba.

INGREDIENTS
Roasted Veggies

1 sweet potato 1 tbsp vegetable oil

2 large beets 1/2 tsp each of salt, pepper, fennel seeds, dill,
4 large mushrooms paprika, turmeric, garlic powder and rosemary
4 Garlic gloves 1 tsp maple syrup
1 onion

Noodles Topping
1/2 package green tea noodles 1/2 cucumber
1 tsp vegetable oil (optional) 1 cup cilantro
1/2 tsp salt (optional) 1/4 cup peanuts or other nuts
1/4 cup raisins

METHOD

1. Pre-heat the oven to 350*F/175*C

2. Peel and slice all the veggies, so they are all roughly the same size.
3. Mix in the oil, herbs/spices, and maple syrup until everything is evenly covered.
4. Bake for 20-25 min or until the beets and sweet potatoes are soft and delicious.
5. While the veggies are baking, make the noodles; follow the instructions on the package!
6. Drain in a colander and rinse with cold water to stop them from cooking.
7. Then add a tbsp of vegetable oil and 1/2 tsp od salt, if you like
8. Cut up the cucumber and cilantro for the toppings.
9. When the vegetables are ready: put your noodles in two bowls, place the roasted veggies on top,
followed by the cucumber, cilantro, raisins, peanuts and whatever else you want to add.
 6 Superfood Greens &
Matcha Bliss Balls
These tiny treats are packed full of nutrients from the Food Matters Superfood Greens. They are great
to have on hand in the fridge, making the perfect little energy booster!

INGREDIENTS

1/2 cup almonds 1/4 cup nut butter

1/2 cup mixed seeds (sunflower, chia, 1/4 tsp vanilla
hemp, pepitas etc.) 4 dates
1 tbsp Food Matters Superfood Greens 2-3 tablespoons of coconut oil
powder
1 tsp Matcha powder
1 tsp Matcha powder
2 tbsp shredded coconut
1/4 cup shredded coconut

METHOD

1. Place all ingredients in the food processor except the extra coconut & Matcha, process until combined
well.
2. Roll the mixture into small balls and roll into shredded coconut & Matcha.
3. Refrigerate for 30 minutes while the balls set.
 7 Lemon-Ginger
Cashew Stir Fry
RACHEL MORROW

Stir-fries are a great option when it comes to fast dinners! They can be created out of nearly any
vegetables you have on hand and a simple zingy sauce like a little bit of lemon, ginger and tamari. Keep
it light by swapping noodles for zucchini noodles!

INGREDIENTS
1 onion, diced juice of 1 lemon
1 garlic clove, crushed 1 tbsp fresh ginger
1 tsp sesame oil 3 tbsp honey
1 red bell pepper (capsicum), cut into 3 tbsp tamari
strips 2 tbsp water
1 cup of boy choy, roughly chopped 2 tbsp cashews
rind of 1 lemon, grated
1 zucchini, spiralized into zoodles

METHOD

1. Prepare all ingredients ready to stir fry.

2. Heat wok or frypan over medium-high heat until hot and add sesame oil.
3. Add all vegetables, garlic and onion and stir-fry until 2-3 minutes. You want to keep the veggies nice
and crisp.
4. Add in grated lemon zest, lemon juice, ginger, honey, tamari and 1 tbsp of water. Add in another tbsp
of water if you need.
5. Once cooked, stir through cashews.
6. Serve with your zucchini noodles.
 8 Rice Paper Rolls
RACHEL MORROW

For those days your taste buds are craving something fresh and colorful foods, eat the rainbow with
these rice paper rolls. Packed with an array of colors, therefore nutrients and a tasty dipping sauce to
match.

This is a basic recipe packed with vegetables and healthy fats from the avocado, but you could easily
add some of your favorite ingredients to change it up! We also love adding in some left over baked
salmon from the night before!

INGREDIENTS

1 carrot, julienned 1 medium cucumber, julienned

1/2 cup bean sprouts 1 avocado, sliced thinly
handful snow pea sprouts 1/4 red cabbage, julienned
handful of mint rice paper rolls, round

Dipping Sauce

1 tbsp tamari 1 tbsp rice wine vinegar

juice of 1/2 lime 1/2 tbsp sesame seeds
1 dried chilli, deseeded and crushed 1 tsp sesame oil
(optional)

METHOD

1. In a round pie plate that’s bigger than the wrappers, add enough hot water to come half way up the
side.
2. Working with one at a time, submerge the spring roll wrapper in the water for 10-30 seconds until
soft and pliable but not torn.
3. Lay the wrapper on a large piece of parchment or chopping board.
4. Arrange ingredients on top of each other leaving at least an inch on the sides (the fresh ingredients
should be no longer than 3 inches).
5. Bring the bottom of the wrapper up and over the pile and begin to roll gently, making sure you get it
tight but don’t tear the delicate wrapper.
6. Tuck the ends in as you go.
7. Set aside until all rolls have been assembled.
8. Mix together your dipping sauce ingredients in a small bowl and stir well.
9. Cut in half and serve with dipping sauces.
 9 Stir-Fried Veg With
Chili Ginger Chia Jam
TRUDY SLABOSZ

Packed with a rainbow of vegetables and lots of fresh ginger, this simple stir-fry is a truly nourishing
dinner.

CHILI GINGER CHIA JAM

Preparation time: 35 minutes // Makes around 2 cups
Tip: add 2 or 3 bird’s eye chilies, if you like it hot!

INGREDIENTS
200g (7 oz) long red chilies 2 cups apple cider vinegar (or rice wine vinegar)
good thumb-sized piece of fresh ginger 3 tbsp chia seeds
2 garlic cloves, peeled 1½ tbsp miso paste
1/3 cup coconut sugar (or raw brown
sugar)

METHOD

1. Top and roughly slice the chilies. Roughly chop the ginger. Throw the chilies, ginger and peeled garlic
cloves into a food processor and pulse until finely diced. Set aside.
2. In a medium-sized, heavy-based saucepan, heat the sugar and vinegar over a low heat for a few
minutes until the sugar is completely dissolved.
3. Add the chili, ginger and garlic mixture, plus the chia seeds and increase the heat to around medium,
bringing everything to a gentle simmer.
4. Simmer gently, uncover for around 20 minutes until the jam is thick. Add the miso paste and stir
through until dissolved. Simmer for around 3 more minutes and then transfer while still hot to a
sterilized jar.
5. The Chili Ginger Chia Jam should keep well for a few weeks or more in your fridge.

STIR-FRIED SPRING VEG WITH CHILI GINGER CHIA JAM + SOBA

Preparation time: 25 minutes (+ preparation time for the chili jam) // Serves 4

Tip: you can omit the fresh ginger here if you don’t love it like crazy, like I do. Use any seasonal veg you
like and switch out the sweet basil for Thai basil if you prefer. Peanuts or cashew would be good too
instead of the almonds, and you could use your favorite rice or noodles in place of the soba.
INGREDIENTS
small thumb-sized piece of ginger 1 tbsp cold-pressed coconut oil
150g (5 oz) spring carrots 3/4 cup of Chili Ginger Chia Jam (as prepared
150g (5 oz) yellow string beans above)

4 small radishes (approx. 50g/2 oz) 1 tbsp miso paste

1 small red capsicum/bell pepper 1 tbsp tamari (more or less to taste)

(approx.150g/5 oz) good handful of sweet basil + extra to serve
70g (2½ oz) snow peas 1/4 cup flaked almonds
3 spring onions 180g (6 oz) soba noodles, prepared to packet
instructions.

METHOD
1. Slice the piece of ginger into thin strips. Set aside.
2. Scrub the carrots and slice them in half lengthways. Top and tail the yellow beans, thinly slice the
radishes and slice the capsicum into strips. Set aside in a separate bowl.
3. Top the snow peas and slice in half, diagonally. Using the white part only, slice the spring onions
diagonally also. Set aside in a separate bowl.
4. In a small saucepan or frying pan dry roast the flaked almonds until lightly brown and crisp, set aside.
5. Heat the coconut oil in a wok or good-sized frying pan. When hot, add the ginger and toss over
a medium/high heat for a minute before adding the prepared carrots, yellow beans, radishes and
capsicum. Toss vigorously for around 3-4 minutes.
6. Add the chili, ginger jam, miso and tamari to taste, toss to combine well before adding the prepared
snow peas and spring onions.
7. Toss for just a minute, then remove from the heat and toss through the torn basil leaves. Check
seasoning and adjust with tamari if needed.
8. Pile the stir-fried veg onto a serving platter, scatter over the toasted flaked almonds and extra torn
basil leaves before serving immediately accompanied with the prepared soba noodles. Alternatively,
you can toss your noodles through the stir fry before serving.
10 Flower Sprouts With
Tofu, Ginger And Chili
Quinoa
ZOË ROGERSON

Running out of ways to enjoy quinoa? Time to spice it up a little with this Asian-inspired tofu, ginger
and chili quinoa!

INGREDIENTS

4 cups quinoa 200g tofu (plain or naturally smoked)

3 inches fresh ginger 1 large sweet red pepper
1 lemon 2 handfuls chestnut mushrooms
4 gloves garlic 1 large red chilli
250g flower sprouts 3 tbsp tamari
100g Brussel sprouts 1 handful cashew nuts
1/2 cup sesame seeds 3 tbsp olive oil

METHOD
QUINOA

1. I like to gently toast the ingredients and quinoa before I add water - the resulting flavour is much more
subtle. The grain soaks up the spices and you can really taste the combined ingredients throughout.
Gently heat ½ of the garlic, chilli and ginger pieces in olive oil for 1-2 minutes. Rinse the quinoa well in
a sieve and then add to the oil and spices, stirring for another 1-2 minutes.
2. Add 4 cups of quinoa and 4 cups of water to the mix. If you find it’s absorbing too much water then
just keep adding a very small amount. However NO stirring until the end – it’ll stay lovely and fluffy
that way.
3. Bring to the boil and then simmer for about 15 minutes with the pan lid on - you can test the Quinoa
to make sure it’s not too hard. Once it’s cooked keep covered to steam for around another 10 mins.
Then it’s ready to stir and fluff with a fork. It should be perfect - at this point squeeze in ½ of your
fresh lemon.
VEGETABLES

1. Slice the mushrooms, tofu and red pepper.

2. Halve the Brussel Sprouts.
3. Add the remaining chopped ginger, garlic and chilli to a large pan with olive oil.
4. Add the flower sprouts, mushrooms and sweet red pepper, flipping and tossing the mixture. Add a
little water if it starts to stick.
5. After a couple of minutes add the tamari, tofu and sesame seeds.
6. Stir gently for roughly 5 minutes. The flower sprouts (depending on the size should have a slight
crunch.
7. In a separate pan add halved Brussel Sprouts and cook for the same time with the cashew nuts, ½
lemon and a tablespoon of olive oil (again adding a little water if this starts to stick)
8. Finally, tip the fluffy quinoa into the vegetable pan. Stir well, making sure to combine all the beautiful
flavours
9. Press and compress quinoa mixture into a small container - carefully flip onto your plate and place
the pan fried cashews and Brussel Sprouts around the edge.
10. Water can easily be used to cook this recipe if you prefer to omit the olive oil completely.
11 Carrot, Orange &
Ginger Soup
MCKEL HILL

Carrot Orange & Ginger Soup is loaded with heaps of vitamin A especially from the carrots, vitamin C
from the oranges, and warming ginger which provides digestive aid amongst other health benefits. Not
only is this soup nutrient dense, but it’s also low in calories.

INGREDIENTS

1 1/2 lbs. raw carrots, chopped
3 cups vegetable stock
3 cups filtered water
1 whole orange (about 1 cup)
1/2 cup sweet onion, chopped
1 stalk celery, chopped
2 cloves of garlic, chopped
3-4 dates, pitted (adjust to sweeten)
1 1/2 inch fresh ginger root
2 tablespoons coconut oil
1 tablespoon orange zest
1 teaspoon sea salt (to taste)

METHOD

1. In a large soup pot, on medium heat add coconut oil, garlic, onions, sea salt, and celery to soften.
Cook for about 5-8 minutes.
2. Add chopped carrots and cook for about 10 minutes allowing the vegetables to slightly caramelize.
3. Add vegetable stock and filtered water.
4. Cook until the carrots are fork tender, about 15 minutes.
5. Carefully pour the hot liquids with vegetables in a high speed blender (or if you have an emersion
blender you may use this as well) with all remaining ingredients and blend until smooth.
6. At this point, add the orange and fresh ginger and blend again until smooth. You can adjust the liquid
at this point, if you like a thinner soup just add more water or leave it be and the soup will be thicker.
7. Reheat as needed on the stovetop or else store in the fridge for leftovers!
8. Garnish with your favorite seeds and fresh herbs or cashew cheese.
9. Enjoy!
 Quick & Easy Edamame
12 Dumplings With
Vegetable Broth
RACHEL MORROW

Little dumplings packed with Edamame, ginger and basil, floating in a delicious vegetable broth with
lemongrass, tamari and mushrooms. Seconds are a must!

INGREDIENTS

EDAMAME DUMPLINGS

2 cups shelled Edamame, cooked and 1 tsp grated ginger

drained 1/2 cup fresh basil, chopped
4 green onions, thinly sliced 1 packet of wonton wrappers (try and find
1 tsp sesame oil good quality, gluten-free wrappers)

VEGETABLE BROTH

2-3 cups vegetable broth 1 tbsp hoisin sauce

1 lemongrass stalk 1/2 cup mixed mushrooms
2 tbsp tamari

METHOD

1. Combine edamame, green onions, sesame oil, ginger and basil in food processor. Process to form a
purée.
2. On a lightly floured surface, place a tablespoonful of dumpling mixture in the middle of a wonton
wrapper, dip your finger in water and lightly run around the outside of the wonton wrapper. Place
another wonton wrapper on top and press down edges. Repeat with remaining mixture until it’s all
used up.
3. Make broth by warming all ingredients in a large saucepan. Simmer for 10-15 minutes.
4. Take ½-1 cup of broth and add to another saucepan (enough to cover bottom), add single layer of
wontons. Cover and allow to steam for about 2 minutes.
5. Serve bowls of broth with wontons.
13 Ginger Miso Soup
Miso is a fermented food that is often overlooked. It has a strong, salty taste that isn’t for everyone and
being a soy-based product, do ensure you purchase an organic brand. Once you know how to use miso,
it is very versatile and can even replace the use of stock powder in many recipes.

INGREDIENTS
1 tbsp white miso paste (this is milder than dark miso)
1 tsp freshly grated ginger OR ½ tsp dried ginger
1/2 clove garlic (grated) OR pinch of dried garlic
1/2 sheet dried nori, cut into thin strips
Small handful of dried organic shiitake mushrooms

METHOD

1. Bring a kettle of filtered water to the boil.

2. Place miso, ginger and garlic in a large ‘soup’ mug. Fill the mug halfway with hot water and stir the
mixture until the miso has dissolved.
3. Add nori and mushrooms into the brew and top with hot water until the mug is completely filled.
4. Allow to steep for 10 minutes so that the mushrooms can soften. Then enjoy!