Best of the Season (Summer)

MeatFreeWeek_BestofSeasonSummer

Summer is the time to take advantage of the BBQ, eat outdoors and enjoy the seasonal availability of stone fruits and berries.

Think sweet corn on the BBQ, stone fruits added to your summer salads, colourful dips with toasted pita bread and refreshing berry smoothies.

And if the great taste isn’t enough to motivate you, scientists in the UK have discovered that a naturally occurring antioxidant found in grape skins and berries could reduce cancer tumour growth by half[1]!

Berry creamy crunchy pizza (Makes 8 serves)

+ Ingredients

Base

3 cups of a bran cereal

½ cup of melted low salt butter

1 cup of brown sugar

1 teaspoon of vanilla essence

Olive oil to brush on pan

Topping

230 grams of low  fat cream cheese left to soften

1/3 cup of brown sugar

1 teaspoon of vanilla essence

300 grams of fresh strawberries washed

300 grams of fresh blueberries washed

Soft icing sugar to dust 

+ Method

Heat oven to 200C.  

Brush bottom of a 30cm pizza pan with olive oil.  

Add cereal to a resealable food bag and crush cereal.  

In a large bowl mix cereal, melted butter, sugar and vanilla essence.  

Evenly press mix onto pizza pan and a little way up the sides.  

Bake 8-10 minutes.  

Leave to cool completely 15-20 minutes.

Beat the cream cheese with sugar and vanilla essence.  

Spread over cool pizza base.  

Hull strawberries and halve.  

Pile strawberries and blueberries onto cream.  

Dust with soft icing sugar if desired.

 

Summer Lentil Walnut Salad (makes four serves)

+ Ingredients

400 grams of cooked or tinned brown lentils

2 tablespoons of walnuts chopped

125 grams of reduced fat cheddar cheese (optional)

2 cups of baby spinach

1 punnet of cherry or grape tomatoes cut in half

2 tablespoons of red onion finely diced

Dressing

Four tablespoons of extra virgin olive oil, two teaspoons of lemon juice, pinch of salt and pepper, teaspoon of wholegrain mustard  

+ Method

Combine all ingredients in a large bowl.  

Add all ingredients of the dressing into a container with a secure lid, shake vigorously.  

Pour over salad and mix through.  

Let stand for 20 minutes.  

Place in individual small soup bowls to serve

 

What's in Season?

Wondering what other delicious fruits and vegetables are in season during summer? 

To help you participate in Meat Free Week, we’ve put together a table of fruits and vegetables available now! 

 

 

 

Reference

1. Bowel Cancer Australia, Antioxidant found in red grape skins may reduce bowel cancer risk. bowelcanceraustralia.org.

Reasons to

 

Eat Less

+ Challenge yourself to give up meat this Meat Free Week.

+ Bowel cancer risk increases with the amount of meat consumed.

 

Care More

+ Consider the impact of eating too much meat.

 

Feel Good

+ Your choices have the power to make real change happen.