Don’t think that eating whole foods is boring. Once you start eliminating processed, packaged foods from your diet and start cooking with whole, real foods, you will wonder how you were ever eating that garbage. You will start to actually taste the ingredients in your food instead of having the flavour masked with poor quality oils, sugar and salt. You will be able to add salt to your desired taste instead of letting the manufacturer decide for you. You will feel more satisfied and will not be tempted to over eat or snack. You will be obtaining more vitamins and minerals, as well as fibre, which would otherwise be lost when foods are heavily processed.
Here is a meal to get you on your way to cutting out processed foods. The Zucchini, feta and cannellini bean patties are simple to make and actually taste better the following day. I served them with a Cauliflower tabouli in which I substituted the usual bulgur or cracked wheat with cauliflower rice cooked with lemon juice and garlic. I used tahini with more lemon juice, salt and pepper as the dressing. It was tasty, light and fresh.
Would you believe that this whole meal, consisting of 6 large patties and a big salad, cost only $10.05 to make*? So get excited about improving your health by eating whole foods and saving some money at the same time. Although it requires a bit more effort and planning, I truly believe that the benefits are worth it.
Makes 6 large patties
2 zucchinis, grated
100 grams feta cheese, crumbled or chopped into small blocks
1 400 gram tin of cannellini beans, drained and rinsed
1 clove garlic, roughly chopped
¼ cup chives, finely chopped
Salt, to taste
Pepper, to taste
¼ cup coconut flour
Large mixing bowl
Spoon to mix
Large baking tray
- Preheat the oven to 160°C. Grate the zucchinis and place the grated zucchini into a large mixing bowl.
- Add the feta cheese, cannellini beans and garlic clove to the food processor. Process until the beans are completely mashed and the mixture is fairly smooth (some lumps will remain). Add the processed bean mixture to the bowl with the grated zucchinis. Mix them together.
- Add the remaining ingredients to the large mixing bowl and mix well to combine. Spoon the mixture into 6 patties on a baking tray lined with baking paper. Smooth them out with the back of the spoon. Bake the patties for 45 minutes at 160°C or until they are firm and golden brown.
Makes 1 large salad or 2 side salads
1/2 a head of cauliflower, broken into small florets
1 clove garlic
2 tomatoes, diced
1 cup of cucumber, diced
¼ of a red onion, finely diced
1 cup of continental parsley, finely chopped
1 heaped tablespoon of tahini
Non-stick fry pan
Measuring cup and tablespoon
- Add the cauliflower florets to the food processor in batches and process until it resembles the texture of rice. In one of the batches add the juice from half the lemon and the garlic clove.
- Add all of the processed cauliflower to a non-stick fry pan. Cook the cauliflower over medium heat stirring continuously until it starts to turn golden brown.
- Add the tomatoes, cucumber, red onion and parsley to the salad bowl. Allow the cauliflower to cool before adding it to the salad bowl. Season the tabouli with salt and pepper. Add in the juice from the remaining half of the lemon and the tahini and mix them through.
*Total cost based on groceries purchased from Aldi excluding the coconut flour ($3.49 from Woolworths), tahini ($5.10 from Woolworths) and the chives, which we grew at home.