Can you Go Meat Free for a Week?

Lower your risk of cancer and help the planet by going meat-free from 23 to the 29th September, 2019.

Maybe you should give your bowel a break from meat. Really, you should give it a crack. Studies show that bowel cancer risk increases by 17% per 100g of red meat consumed per day and by 18% per 50g of processed meat consumed per day.

To give your bowels a break, Bowel Cancer Australia has announced the return of Meat Free Week, challenging Australians to try a plant-based menu for seven days and raise funds for a great cause. The campaign aims to get people thinking and talking about how much meat they’re eating, and the impact consumption has on health and the environment. Try one week. To give you a hand, here’s some meat-free recipes from some of the world’s best chefs. The campaign runs from 23-29 September in support of Bowel Cancer Australia. See meatfreeweek.org to sign up. 

Baked leek and goat’s cheese risotto

I was always taught that you had to stand over the risotto pan and stir religiously for half an hour. I love rule-breaking, so I adore the controversial ‘no-stir’ risotto. 

• 2 tablespoons olive oil
• 25g unsalted butter
• 1 medium onion, finely chopped 
• 3 leeks, cut lengthways and finely sliced 
• 2 garlic cloves, crushed 
• 1 teaspoon sea salt 
• 2 teaspoons chopped rosemary leaves, plus extra to serve 
• 250g arborio rice 
• 850ml chicken stock, heated 
• 120g soft goat’s cheese, rind removed and chopped 
• 50g freshly grated parmesan cheese
  

Preheat the oven to 200°C/gas mark 6. Heat a large ovenproof dish over medium heat. Add the olive oil, butter, onion, leek, garlic and sea salt, and cook, stirring occasionally, for 5–6 minutes, or until the vegetables are softened. Add the rosemary and rice and stir over the heat for another minute. Pour in the stock and bring to the boil. Remove from the heat and stir in the cheeses. Cover and bake for 25–30 minutes, or until the rice is cooked al dente. Remove the cover and place under a hot grill for 5 minutes, or until the top is golden. Serves 4.

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Super green quinoa salad with basil and pistachio

“There is no significant difference between red and golden quinoa so don’t be frightened that you need to cook them differently. Both offer the same high quality nutrition and nutty, earthy taste. I have a preference for the red for its colour in salads and I find it particularly appealing for its vibrancy and contrast. I’ve used red quinoa for this recipe because I think the colour goes well with all these gorgeous greens.”

Ingredients

• 3 large leaves of kale (Tuscan cabbage) ribs removed and freshly shredded
• Small handful fresh basil leaves, chopped
• 2 tbsp of extra virgin olive oil
• 1 – 1 ½ tbsp fresh lemon juice
• ¼ tsp sea salt
• Generous pinch of freshly ground black pepper
• 185g cooked red quinoa
• ½ avocado peeled and chopped
• Handful spring greens or sprouts
• 2 tbsp shelled and lightly chopped pistachios
  

METHOD

1. In a large bowl toss together the kale, basil, olive oil, lemon juice, salt and pepper. Massage together for about 3-5 minutes.
2. Add in the cooked quinoa, avocado, spring greens, and pistachios, toss together gentle and serve. SERVES 4

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Wild earth burgers

These meat free burgers were served daily in my Healthy Chef Café in Sydney. They are high in fibre, antioxidants and protein to aid muscle repair and help energise the body. Delicious hot or cold, served with smashed avocado and a squeeze of lime.

INGREDIENTS

• 220 g (7 oz) carrot grated 
• 90 g (3 oz) kale or cavolo nero, finely shredded 
• 1 tablespoon extra virgin olive oil
• 500 g (16 oz) cooked short grain brown rice 
• 4 spring onions (shallots), finely sliced
• 1 bunch coriander (cilantro), finely chopped
• 4 nori sheets, shredded
• 125 g (4 oz) organic tempeh, grated
• 2 tablespoons tahini
• 1 tablespoon tamari soy sauce
• sesame seeds for rolling
  

METHOD

1. SAUTÉ carrot and kale with a little olive oil for 5 minutes until soft, then transfer into a mixing bowl.
2. Add the brown rice, spring onion, coriander, nori, tempeh, tahini and tamari then mix through until combined.
3. Form into burgers then roll in sesame seeds.
4. Rest burgers in the fridge for at least 1 hour or overnight to set. 
5. Rest burgers with olive oil and bake in the oven 180°C (350°F) fan-forced for 30 minutes until golden. Alternatively, shallow fry with generous amounts of olive oil until crisp and golden. MAKES 10
6. Serve with mayo and leafy greens.

Teresa Cutter, founder of The Healthy Chef, is an author, nutritionist and classically trained chef. You can find more of Cutter’s tips and recipes on her website and in her Cookbooks, Healthy Recipes App, eBooks, Facebook and Instagram.

For more details, meat-free recipe ideas and to sign up, visit meatfreeweek.org.