Meat Free Monday NZ

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Meat Free Monday NZ

FOR YOUR HEALTH - FOR YOUR WALLET - FOR THE PLANET
Join the movement! www.meatfreemonday.org.nz
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Going meatless once a week can reduce your risk of chronic preventable conditions like cancer, cardiovascular disease, diabetes and obesity. It can also help limit your carbon footprint and save precious resources like fresh water and fossil fuel. Key Benefits of Meat Free Monday:

For Your Health -

Reduce Heart Disease - Beans, peas, nuts and seeds contain little to no saturated fats. Reducing saturated fats can help keep your cholesterol low, and cut risk of cardiovascular disease. Limit Cancer Risk - Hundreds of studies suggest that diets high in fruits and vegetables can reduce cancer risk. Red meat consumption is associated with colon cancer. Fight Diabetes - Research suggests that plant-based diets - particularly those low in processed meat - can reduce your risk of type 2 diabetes. Curb Obesity - People on low-meat or vegetarian diets have significantly lower body weight and body mass indices. A plant-based diet is a great source of fibre (absent in animal products). This makes you feel full with fewer calories, ie. lower calorie intake and less overeating. Live Longer - Red and processed meat consumption is associated with increases in total mortality, cancer mortality and cardiovascular disease mortality. Improve Your Diet - Consuming beans or peas results in higher intakes of fibre, protein, folate, zinc, iron and magnesium with lower intakes of saturated fat and total fat. For Your Wallet -

Cut Weekly Budget - Food prices continue to rise. Current increases are especially sharp in packaged items and meat, which require extra expenses like feed and transportation. Forgoing meat once a week is a great way to cut the weekly budget. Curb Healthcare Spending - By reducing our risk for these conditions, we can curtail healthcare spending nationwide. For Our Planet -

Reduce Carbon Footprint - The UN estimates the meat industry generates nearly one-fifth of the man-made greenhouse gas emissions that accelerate climate change. Minimise Water Usage - The water needs of livestock are huge, far above those of vegetables or grains. An estimated 1,800 to 2,500 gallons of water goes into a single pound of beef. Proudly supported by the Berrysmith Foundation.

10/08/2026

Rainbow Veg Wraps 🌈🌯🌿

Looking for a killer work-from-home lunch or something fresh to take on the run? These Rainbow Veg Wraps from Courtney Roulston are loaded with all the good stuff and make midday meals so exciting! The secret is cutting the vegetables nice and fine so every bite is packed with vibrant flavour and crunch. Plus, wrapping them in baking paper makes cleanup and eating a breeze.

Serves 2
Prep time: 15 minutes

🧾 Ingredients
• Silverbeet leaves (washed, dried, and stems removed)
• Hummus
• Red cabbage, finely sliced
• Beetroot (tinned or fresh)
• Red capsicum (bell pepper), finely sliced
• Cheddar cheese (or your favourite cheese)
• Pickled red onions
• Cucumber, finely sliced
• Carrot, grated or julienned
• Avocado, sliced
• Sea salt and ground white pepper

👩‍🍳 Method Summary
1. Prep Veggies: Wash and dry the silverbeet leaves, removing the thick stems. Finely slice or grate all your vibrant vegetables—cabbage, beetroot, capsicum, cucumber, and carrot.
2. Assemble: Lay out baking paper to help hold the wrap together. Place the silverbeet leaves down as your sturdy wrap base.
3. Layer: Spread a generous layer of hummus over the leaves. Add your colourful array of shredded vegetables, sliced avocado, cheese, and pickled red onions.
4. Season & Wrap: Season with a pinch of sea salt and ground white pepper. Roll tightly using the baking paper to keep everything secure, slice in half, and enjoy!

🌿 Serving Section
These vibrant, nutrient-packed wraps are a fantastic mid-day meal that brings colour and vitality to your lunch break. They are fully customisable—feel free to use whatever fresh vegetables you have in the crisper!

Recipe: courtneyroulston

06/08/2026

Vegetarian Sheet Pan Kebabs 🌿🔥🍢

Love the flavour of kebabs but not the fuss of skewers? These viral Vegetarian Sheet Pan Kebabs from Ministry of Curry are your answer! They’re crispy on the outside, tender on the inside, and incredibly easy to make. No rolling, no shaping—just press, bake, and enjoy!

Serves 4
Prep time: 15 minutes
Cook time: 15 minutes

🧾 Ingredients
• 1 cup (6 oz) boiled and mashed potatoes
• 1 cup (6 oz) grated paneer (or firm tofu for a vegan version)
• 1/2 cup cooked and mashed green peas (optional)
• 1/4 cup finely chopped red onions
• 2 tablespoons chopped cilantro
• 1 to 2 green chilies, finely chopped (optional)
• 1/2 teaspoon garam masala
• 1/2 teaspoon Kashmiri red chili powder
• 1/2 teaspoon chaat masala
• 1 teaspoon ginger, grated
• 1 teaspoon garlic, grated
• 2 tablespoons besan (gram flour) or breadcrumbs
• Juice of 1/2 lemon
• Oil for air-frying or baking

👩‍🍳 Method Summary
1. Prep: Roast the besan in a pan until golden and aromatic; let cool.
2. Mix: In a large bowl, combine all ingredients and mix into a firm dough.
3. Shape: Place the mixture on a parchment-lined air fryer basket or sheet pan. Spread evenly into an 8x8-inch square. Divide into strips and make small horizontal indentations.
4. Cook: Lightly spray with oil. Air fry at 180°C (360°F) for 12-15 minutes, or bake at 200°C (400°F) for 15 minutes until golden brown.
5. Serve: Let cool for 5 minutes before handling. Serve as a wrap, in a burger, or with a side of cooling cucumber salad!

🌿 Serving Section
These kebabs are incredibly versatile—tuck them into a warm roti with green chutney for a street-food style roll, or serve them as a protein-rich snack. They’re a fantastic way to enjoy a hearty, flavour-packed meat-free meal that everyone at the table will love!

Recipe: Ministry of Curry

04/08/2026

Quick Broccoli Fritters 🥦🧀🥞

Looking for a fun, veggie-packed meal that the kids will actually love? These Quick Broccoli Fritters from Yummy Toddler Food are a total game-changer! They’re crispy, cheesy, and ready in less than 20 minutes—making them the perfect solution for busy weeknights or a healthy lunchbox surprise.

Serves 4
Prep time: 10 minutes
Cook time: 6 minutes

🧾 Ingredients
• 3 cups broccoli florets (about 1 head)
• 2 eggs
• 1/2 cup shredded mozzarella cheese
• 1/4 cup breadcrumbs (or all-purpose flour)
• 1 teaspoon cumin
• 1/2 teaspoon dried oregano
• 1/4 teaspoon salt
• 2 tablespoons olive oil

👩‍🍳 Method Summary
1. Prep Broccoli: Cover broccoli florets with boiling water and let sit for 5 minutes to remove the "raw" flavour. Drain and pat dry.
2. Make Batter: Place the broccoli and all other ingredients (except olive oil) into a food processor. Pulse until a consistent batter forms.
3. Cook: Heat olive oil in a wide skillet over medium heat. Add 1/4 cup of batter at a time, pressing down to form patties. Cook for 2-3 minutes per side until golden brown and slightly crispy.
4. Serve: Enjoy warm with your favourite dipping sauces like hummus, Greek yogurt, or even a little ketchup!

🌿 Serving Section
These fritters are fantastic for little hands and can be served as a main dish or a nutritious snack. They’re also great for baby-led weaning! Try pairing them with some fresh fruit or a side of cucumber sticks for a balanced, kid-approved meat-free meal.

Recipe: Yummy Toddler Food

30/07/2026

Vegan Pot Pie 🥧🥕🥔

Looking for a hearty, comforting, and completely different meat-free meal? This incredible Vegan Pot Pie from Crowded Kitchen is packed with vegetables and a flaky crust, making it the perfect weeknight dinner! It's a satisfying dish that proves vegan food can be incredibly delicious and filling.

Serves: 6
Prep time: 30 minutes
Cook time: 45-50 minutes

🧾 Ingredients

• Crust: 2 store-bought pie crusts or pie crust mix, 1-2 tablespoons melted vegan butter
• Filling: 3 tablespoons vegan butter, 1 medium yellow onion (diced), 3 cloves garlic (minced), ¾ cup carrots (diced), ¾ cup yellow potatoes (peeled and diced), ¾ cup celery (chopped), 8 oz mushrooms (sliced), 1 cup fresh or frozen french green beans, ½ cup fresh or frozen peas, 1 ½ tablespoons Italian herb seasoning, 1 teaspoon kosher salt, ½ teaspoon ground pepper, 2 cups spinach, ¼ cup fresh parsley (chopped or 4 teaspoon dried), 1 15 oz can white beans (drained and rinsed)
• Sauce: ¼ cup vegan butter, ¼ cup flour (gluten-free all-purpose used), 2 cups low-sodium vegetable broth, ¼ cup dry white wine, ½ tablespoons white wine vinegar, 1 teaspoon salt, Pepper to taste

👩‍🍳 Method Summary

1. Prepare Crust: Preheat oven to 350°F / 175˚C. Prepare bottom crust as instructed and pre-bake for 12-15 minutes until lightly browned.
2. Sauté Aromatics: Melt 3 tbsp vegan butter in a large pan. Add onions and garlic, cook for 5-6 minutes.
3. Cook Vegetables: Add carrots, potatoes, celery, mushrooms, Italian seasoning, salt, and pepper. Cook until softened, about 15 minutes.
4. Make Sauce: In a separate saucepan, melt ¼ cup vegan butter. Whisk in flour and cook for 1 minute. Slowly whisk in vegetable broth, then white wine, vinegar, salt, and pepper. Stir until thickened.
5. Combine Filling: Add green beans, peas, spinach, and parsley to the cooked vegetables. Stir and cook for 5-6 minutes. Pour sauce over vegetables and stir in white beans.
6. Assemble & Bake: Pour filling into the pre-baked bottom crust. Top with the second pie crust. Bake for 30 minutes. Remove, brush with melted vegan butter, and bake for another 10-15 minutes until golden brown.

🌿 Serving Section
Serve this warm and hearty Vegan Pot Pie as a complete meal. It’s perfect for a cozy family dinner and a wonderful way to enjoy a substantial meat-free dish that’s truly different. Pair with a simple side salad for a balanced meal.

Recipe: Crowded Kitchen

23/07/2026

Lemon Bars 🍋✨

Bright, tangy, and utterly delicious! These easy lemon bars from Love and Lemons feature a creamy lemon curd filling atop a crisp shortbread crust. They're the perfect sweet treat for any occasion, bringing a burst of sunshine to your day.

Serves 9-12

🧾 Ingredients
• All-purpose flour
• Powdered sugar
• Sea salt
• Unsalted butter
• Vanilla extract
• Granulated sugar
• Large eggs
• Fresh lemon juice
• Lemon zest (optional)

👩‍🍳 Method Summary
1. Prepare Crust: Whisk together flour, powdered sugar, and salt. Add melted butter and vanilla, mix until a dough forms. Press into a parchment-lined 8x8-inch baking dish.
2. Bake Crust: Bake at 175°C (350°F) for 18-20 minutes, or until lightly browned. Remove and dock with a fork.
3. Make Filling: In a bowl, combine granulated sugar and lemon zest (if using). Whisk in flour, then eggs and lemon juice.
4. Bake Bars: Pour filling over the hot crust. Bake for 20-25 minutes, or until the filling is set and no longer jiggles.
5. Chill & Serve: Let cool for 1 hour at room temperature, then chill in the refrigerator for 2 hours. Dust with powdered sugar, slice, and serve.

🌿 Serving Section
Dust with a generous amount of powdered sugar before slicing into squares. These lemon bars are best served chilled and make a delightful dessert for picnics, potlucks, or a refreshing treat at home.

Enjoy this zesty, sweet, and perfectly balanced dessert!

Recipe: Love and Lemons

21/07/2026

Shredded Tofu Tacos 🌮🥑

Spice up your weeknights with these incredible Shredded Tofu Tacos! 🌮 This recipe from FitGreenMind is packed with flavour, featuring perfectly seasoned shredded tofu, a vibrant salsa verde, and all your favourite taco fixings. It's a meat-free fiesta that's easy to make and even easier to devour!

Serves 3-4
Prep time: 45 minutes

🧾 Ingredients
• Firm tofu
• Soy sauce
• Oil
• Cumin
• Paprika
• Salt
• Onion
• Garlic
• Chili powder
• Tomato paste
• Pineapple juice
• Cilantro or parsley
• Vegan yogurt
• Vegan mayo
• Lemon
• Agave
• Tortillas
• Fresh veggies for serving

👩‍🍳 Method Summary
1. Prepare Tofu: Pat dry and shred firm tofu. Toss with soy sauce, oil, cumin, paprika, and salt. Bake at 175°C (350°F) for 30 minutes, stirring occasionally.
2. Make Sauce: Sauté onion and garlic. Add cumin, paprika, chili powder, and tomato paste. Roast for 2-3 minutes. Stir in pineapple juice and soy sauce, bring to a bubble, then reduce heat and add baked tofu.
3. Make Salsa Verde: Blend cilantro/parsley, garlic, vegan yogurt, vegan mayo, lemon, cumin, agave, and salt until smooth.
4. Assemble: Serve the shredded tofu in tortillas with fresh veggies and the salsa verde.

🌿 Serving Suggestion
Serve these delicious shredded tofu tacos in warm tortillas with fresh lettuce, diced tomatoes, avocado slices, and a generous drizzle of the homemade salsa verde. A squeeze of fresh lime juice adds the perfect zesty finish!

Recipe by Fitgreenmind

17/07/2026

Harissa Chickpeas with Whipped Feta! 🌶️🌿✨

Perfectly spicy, saucy, and tomato-y chickpeas smothered in creamy, garlicky whipped feta, served with warm naan, fresh lemon, and crisp cucumbers. This is your next weeknight wonder – a flavour explosion that’s both comforting and vibrant!

Serves 4

🧾 Ingredients
• Feta cheese
• Cream cheese or Greek yoghurt
• Garlic
• Olive oil
• Harissa paste
• Canned crushed tomatoes
• Canned chickpeas, rinsed and drained
• Salt
• Lemon juice
• Chopped parsley (optional)
• Golden raisins (optional, for a sweet burst)

👩‍🍳 Method Summary
1. Make the Whipped Feta: In a food processor, pulse feta, cream cheese (or yoghurt), and garlic until smooth and creamy. Add a little water if needed to loosen.

2. Make the Chickpeas: Sauté garlic and harissa paste in olive oil. Add tomatoes and chickpeas. Mix and simmer for 4-5 minutes, lightly smashing some chickpeas for a creamier texture. Season with lemon juice, salt, and parsley. Stir in raisins if using.

3. Serve: Serve the harissa chickpeas warm, topped with generous dollops of whipped feta. Garnish with fresh parsley, lemon wedges, and serve with naan and sliced cucumbers.

🌿 Serving Section
Serve immediately with warm naan bread, fresh cucumber slices, and extra lemon wedges for a truly satisfying and flavourful meal. The combination of spicy chickpeas and cool, creamy feta is simply divine!

This Harissa Chickpeas with Whipped Feta is a quick, easy, and incredibly delicious vegetarian meal that will become a firm favourite in your household!

Recipe: Pinch of Yum

13/07/2026

Red Thai Curry Tofu and Veg Traybake 🥘🌿🌶️

One pan. One bake. A proper vegetarian showstopper ✨ This Red Thai Curry Tofu and Veg Traybake is packed with flavour and so easy to make! Tofu, courgettes, shiitake, cauliflower, and green beans all roasted to perfection in a vibrant red Thai curry sauce.

This is the kind of dish that proves vegetarian food can be just as indulgent and impressive. Perfect for a weeknight meal or to impress guests!

Serves: 4
Prep: 15 minutes
Cook: 30-35 minutes

🧾 Ingredients
• Tofu (firm or extra-firm, pressed and cubed)
• Courgettes (zucchini), chopped
• Shiitake mushrooms, sliced
• Cauliflower florets
• Green beans
• Red Thai curry paste
• Coconut milk
• Lime juice
• Soy sauce (or tamari for gluten-free)
• Maple syrup (or other sweetener)
• Garlic, minced
• Ginger, grated
• Chilli (optional)
• Fresh coriander, for garnish

👩‍🍳 Method Summary
1. Prepare Veggies & Tofu: Chop all vegetables and tofu. In a large bowl, combine red Thai curry paste, coconut milk, lime juice, soy sauce, maple syrup, minced garlic, grated ginger, and chilli (if using). Mix well.
2. Coat & Roast: Add the tofu and vegetables to the bowl with the sauce, ensuring everything is well coated. Spread evenly on a large baking tray.
3. Bake: Roast in a preheated oven at 200°C (400°F) for 30-35 minutes, or until vegetables are tender and tofu is slightly crispy, tossing halfway through.
4. Serve: Garnish with fresh coriander and serve immediately with rice or noodles.

🌿 Serving Suggestion
Serve hot with fluffy jasmine rice or rice noodles for a complete and satisfying meal. A squeeze of fresh lime juice before serving enhances the flavours.

This vibrant and flavourful traybake is a fantastic way to enjoy a meat-free meal with minimal washing up!

Recipe: Sonali Cooks

09/07/2026

Buffalo Cauliflower Tacos with Avocado Crema 🌮🥑🌶️

Get ready for some serious flavour with these incredible Buffalo Cauliflower Tacos! Baked, not fried, and breaded in a simple two-ingredient batter, these crispy, tangy, and fiery cauliflower bites are taco perfection. Paired with a smooth, creamy avocado crema and fresh slaw, this meat-free meal is a guaranteed crowd-pleaser for any night of the week.

Serves: 4-5 (8-10 tacos)
Prep: 15 minutes
Cook: 30 minutes

🧾 Ingredients
Buffalo Cauliflower Tacos:

• 1 cup flour
• 1 cup milk (dairy or non-dairy for vegan)
• ¼ teaspoon each garlic powder, salt, and pepper
• 1 head cauliflower (4–5 cups florets)
• ¾ cup hot sauce (e.g., Frank’s brand)
• 3 cups shredded cabbage or slaw
• 2 tablespoons chopped fresh cilantro
• 10 tortillas

Avocado Crema:
• 2 avocados
• 1 clove garlic
• ¼ cup sour cream (or dairy-free yogurt for vegan)
• ¼ cup water
• ½ teaspoon salt
• Squeeze of lemon or lime

👩‍🍳 Method Summary

1. Batter the cauliflower: Preheat oven to 230°C (450°F). Whisk flour, milk, salt, pepper, and garlic powder. Dip cauliflower florets in batter, let excess drip off, and place on a parchment-lined baking sheet. Bake for 15-20 minutes until lightly crisped.
2. Spice the cauliflower: Gently toss baked cauliflower with hot sauce. Return to the pan and bake for another 5-10 minutes.
3. Avocado Crema: Blend all crema ingredients in a food processor or blender until smooth.
4. Slaw: Toss shredded cabbage/slaw with some of the avocado crema until creamy.
5. Assemble Tacos: Fill each tortilla with slaw, buffalo cauliflower, a drizzle of avocado crema, and fresh cilantro. Enjoy!

🌿 Serving Suggestion
Serve immediately with extra lime wedges. These tacos are best enjoyed fresh but can be reheated in a skillet with a little olive oil if needed.

Crispy, spicy, and utterly delicious – these Buffalo Cauliflower Tacos are a meat-free fiesta for your taste buds!

Recipe: Pinch of Yum

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