Ultra Rapid meals

**All meals on this page are conventional method only and can be prepared and ready to eat in 5-10 minutes.

ATP Burger – nut free
Makes 1 burger | Preparation: 2 minutes | Cooking time: 5 minutes

Ingredients:
avocado (1/4-1/2)
tomato, sliced (2-4 slices)
1 circle of tinned pineapple
2 slices thinly sliced wholewheat bread
oil or vegan margarine
yeast flakes (1/2 -1 teaspoon)
salt

PROCEDURE:
CONVENTIONAL only
1. Switch on sandwich maker or pan until very hot.
2. Spread one side of each slice of bread with the oil or vegan margarine.
3. Put the buttered sides together and spread one of the pieces of bread with avocado. 4. Put this piece buttered side down on the sandwich maker or pan.
5. Place 2-4 pieces of tomato and a circle of tinned pineapple on top.
6. Sprinkle with yeast flakes and salt and place the other piece of bread on top, buttered side up.
7. Cook in the sandwich maker or pan until golden brown [see photo].

Alternatives:
Gluten Free – use gluten free bread
– Fry up some nutmeat or a mock meat burger (found in the frozen section at Woolworths or Coles) and add this to the ATP burger with your favourite sauce or ketchup for a very satisfying meal.
Serving suggestion:
– Spread yeast spread (vegemite) under the avocado for a salty, Aussie taste.

baked beansBaked beans with tomato and onion – nut free

Ingredients:
1 tin baked beans
4 large tomatoes, sliced thickly
1 large onion, sliced
1 heaped tsp minced garlic
rice bran oil
Herbamare (herb salt) or salt

Procedure:
1. Heat your pan until very hot.
2. Add oil and onions. Fry until the onions are clear and beginning to brown.
3. Add garlic and sprinkle with Herbamare. Cook for a further minute.
4. Add in the tomatoes and a little more oil if needed. Cook until soft. Sprinkle with Herbamare.
5. Then stir in the tin of baked beans.
5. Toast the bread and spread with vegan margarine or olive oil.
7. Spoon the beans on top and enjoy!

Another of Ben’s quick, yummy recipes.

lentil hotpotLentil Hotpot – gluten free -nut free
Makes 1-2 adult serves| Preparation: 5 minutes | Cooking time: 10 minutes

Ingredients:

2 large washed potatoes (leave skin on)
1/2 cup green frozen peas
1 tin brown lentils (or 1 cup cooked whole red lentils)
1 x 400g tin diced tomatoes
1 tablespoon garlic
1 tablespoon tomato paste
1 onion, diced
fresh basil, a few leaves chopped
salt (to taste)

PROCEDURE:
CONVENTIONAL
Cook potatoes in a covered microwave safe container with 1/2 cup water on high for 4 minutes.
Then add in the frozen peas and 1/4 cup of water. Cook on high for 3 more minutes. NB. Once you can poke a skewer easily through a potato, it’s ready.
While the potato is cooking, soften onions with garlic in a little water in a pan on the stove over a high heat.
Stir in remaining ingredients and heat for 3 minutes on medium high heat.
Drain out the water from the microwave container, and slice the potato.
Spoon the lentils over the potato and serve with the peas on the side.

THERMOMIX
Cook potatoes in a covered microwave safe container with 1/2 cup water on high for 4 minutes.
Then add in the frozen peas and 1/4 cup of water. Cook on high for 3 more minutes. NB. Once you can poke a skewer easily through a potato, it’s ready.
While the potato is cooking, soften onions with garlic in a little water for 3 minutes at 100°C on Speed 1.
Stir in remaining ingredients on reverse Speed 2 for 5 seconds, then heat at 90°C on reverse Speed 2 for 3 minutes.
Drain out the water from the microwave container, and slice the potato.
Spoon the lentils over the potato and serve with the peas on the side.

Serving suggestions:
– Instead of potato, serve the Lentil Hotpot over crispy, wholemeal toast or over corn chips, topped with Green Garden Salad and Raw Cashew Mayonnaise.

Banana on toastBanana on toast
Ingredients:
bread (gluten free if preferred)
banana, sliced
peanut paste (or alternative nut butter)
honey
vegan margarine or rice bran oil (optional)

Procedure:
Toast the bread and then spread with vegan margarine or oil, peanut paste and honey. Place the sliced banana on top and eat!

Serving suggestion:
Top with soy whipped cream for a special treat and serve with a hot soy Caro (cereal coffee).

This is a Ben special, a family favourite!

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Berrylicious Smoothie –  nut free
Makes 1 smoothie | Preparation: 5 mins | Blending time: 1-3 mins

Ingredients:
1 large frozen banana
1/4 cup of raspberries (30g)
1/2-1 cup of soy milk (125g-250g)

Procedure:
CONVENTIONAL AND THERMOMIX
1. Blend all ingredients in a powerful blender until smooth (TM – Speed 7-8 for 1min). N.B. The more soy milk, the thinner the smoothie.
2. Drink!

Carob Smoothie – nut free -gluten free
Makes 1 smoothie | Preparation: 5 mins | Blending time: 1-3 mins

INGREDIENTS:
1 large frozen banana
1 tbsp rapadura
1/2-1 cup of soy milk (125g-250g)

PROCEDURE:
CONVENTIONAL and THERMOMIX
1. Blend all ingredients in a powerful blender until smooth (TM – Speed 7-8 for 1min). N.B. The more soy milk, the thinner the smoothie.
2. Drink!

Smoothie Tips:
– Use fresh banana with the frozen berries for less-powerful blenders, otherwise you may break the blades or burn out the motor. Trust me. I’ve killed many blenders.
– To create ice cream add only a little soy milk and blend. Use a tamper or spatula to encourage the blending, but make sure you avoid the blades.

Smoothie Alternatives:
– In place of the raspberries, try blackberries, blueberries or a mixture of all three.
– Use agave nectar or maple syrup in place of rapadura.

Avocado and tomato on toast  nut free
Makes 2 pieces | Preparation: 2 minutes | Cooking time: 5 minutes

Ingredients:
avocado (1/2 – 1)
tomato, sliced (4 – 8 slices)
2 slices wholewheat bread
oil or vegan margarine
red onion, sliced (optional)
yeast flakes (1-2 teaspoon, optional)

PROCEDURE:
CONVENTIONAL only
Toast the bread and spread with oil. Then spread the toast with the avocado and top with tomato, sliced red onion and sprinkle with salt.

Alternatives:
Nuttalex (vegan margarine) with vegemite (yeast spread) and avocado on top.
Sprinkle yeast flakes over the tomato (with or without the onion) and add a sprinkle of salt.

Alternatives:
Gluten Free – use gluten free bread or wraps.
– Fry up some nutmeat or a mock meat burger (found in the frozen section at Woolworths or Coles) and add this to the ATP burger with your favourite sauce or ketchup for a very satisfying meal.
Serving suggestion:
– Spread yeast spread (vegemite) under the avocado for a salty, Aussie taste.

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