Meatless Monday – Join the Movement.
Everyone from Kelly Osborne to Oprah Winfrey, Joanna Lumley, Moby and Ricky Gervais have backed a growing movement called Meatless Monday. In the UK this movement is spearheaded by famous vegetarian Paul McCartney but in fact the idea is quite old.
During WWII the American FDA urged Americans to reduce their intake of key staples, meat being one of them, to help the war effort and slogans like ’Meatless Monday’ and ’Wheatless Wednesday’ were born. This campaign was reborn in 2003 but really started to gain traction around the world in 2009 when Paul McCartney and his daughters launched a ‘Meatfree Monday’ website with similar campaigns launched in Australia and Europe.
“I think many of us feel helpless in the face of environmental challenges, and it can be hard to know how to sort through the advice about what we can do to make a meaningful contribution to a cleaner, more sustainable, healthier world,” says Paul. “Having one designated meat free day a week is actually a meaningful change that everyone can make that goes to the heart of several important political, environmental and ethical issues all at once. For instance, it not only addresses pollution, but better health, the ethical treatment of animals, global hunger and community and political activism.”
According to a UN report livestock are responsible for more greenhouse gas emissions than transport. So if everyone went meatless on a Monday this would in fact be more effective than going car free once a week.
There is a lot of debate about the health benefits of a vegetarian diet but what most people agree on is that reducing our meat consumption can only be a good thing. So ease the family in with one meal a week and go meat free on a Monday. If not for health or environmental reasons your wallet will thank you for it.
Nourish are keen to get this movement going in New Zealand and have launched our own Meatless Monday campaign. Simply enter your details below and each Monday you’ll be sent a delicious new meat free recipe.
Livestock accounts for nearly half of our greenhouse emissions in NZ
Protein production through the consumption of livestock requires 8 times as many fossil fuels to be produced than protein derived from plants.

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  • Lentil Chilli

    Lentil Chilli vr (800x533)

    This chilli recipe is a great high protein meal that is gluten free, dairy free and vegan (if you don’t serve it with the suggested accompaniments) 1 tbsp olive oil 1 onions, chopped ½ red…

  • Cauliflower, Broccoli & Blue Cheese Soup

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    Most of us love cauliflower cheese – this soup offers the same delicious flavour! Serve with your favourite crusty bread. Knob of butter 1 onion, diced 1 large head of broccoli ½ a cauliflower 1…

  • Easy Toor Dal

    Easy Toor Dahl 1 (800x533) (2)

    2 cups toor dal 2 cups water 2 cloves garlic, chopped thumb sized knob of ginger, chopped 1 onion, chopped 1 bunch of coriander 1 red chilli 1½ tsp black mustard seeds 2 tsp garam…

  • Calzone

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    Pack your calzone (folded pizza) with any number of fillings! Grilled portobello mushrooms, spinach and feta, leftover broccoli and blue cheese, sun-dried tomato, mozzarella and spinach….. Makes 4 large calzone 2 tspns active yeast 1&1/2…

  • Quinoa, Cranberry and Walnut Salad with Ume Plum Vinaigrette

    Quinoa, Cranberry and Walnut Salad with Ume Plum Vinaigrette (533x800)

    Recipe by Megan Priscott from Red Kitchen 1½ cups quinoa (I use a mix of brown and white) 1 cup chopped parsley 1 cup toasted walnuts 1 cup dried cranberries 1 cup spring onions chopped…

  • Zucchini Ricotta cakes

    ricotta cakes

    These are also great with corn, grated pumpkin, baby spinach or any number of vegetables. Delicious cold but also just as good cold for a picnic or in lunchboxes. 1 onion 1-2 cloves garlic 500g…

  • Vegetable Bolognese

    Vegetable Bolognese

    Serves 4-6 1 onion 2 cloves garlic 1 carrot 1 celery stalk 1 tsp dried oregano 1 tbsp capers 3 sundried tomatoes ¾ cup red lentils Bay leaf ¼ cup red wine 1 tin (400g)…

  • Polenta and Mozzarella Balls

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    2 cups of good quality vegetable stock 2 cups milk 250g instant polenta* 1 cup grated Parmesan salt oil baby mozzarella balls (Ciliegine**) Bring the milk and stock to a simmer, then carefully whisk in…

  • Zucchini & Quinoa Fritters

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    ½ cup quinoa 4 cups zucchini, grated (approximately 2-3 zucchini) ½ onion, finely chopped 2 small eggs ½ cup fresh herbs (I used fresh oregano and Italian parsley, but basil, chives or coriander would also…

  • Broccoli Pasta

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    2 cups vegetable stock 1 head of broccoli, cut into florets ½ onion 2 garlic cloves ½ cup grated Parmesan 1 tbsp pine nuts, toasted handful of basil (or 1 tbsp basil pesto) 200g dry…

  • Blood Orange, Avocado and Summer Squash (vegan and gluten free)

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    This delicious recipe is by Katie Silcock, head chef at Revolve Cafe at the Avantidrome Complex just outside Cambridge. 6 portions Time 10 minutes Ingredients 3 blood oranges 3 ripe avocados 6 summer squash (courgette)…

  • Seared Salmon with Asparagus, New Potatoes and a Warm Tomato Vinaigrette


    If you haven’t already discovered delissi make sure you do.  Darren heads the kitchen and is behind the ever changing menu that embraces the seasons.  He is supported by Helen, his fiance, out the front,…

  • Kushari

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    This recipe is an extract from Rowan Bishops sixth book “Vital” A tantalising combination of textures and flavours, this baked rice and lentil dish is an ideal dish for guests as everything can be prepared…

  • Asparagus, Leek and Goat’s Cheese Tart

    Asparagus tart

    1 cup flour 100g cold butter, chopped 125g sour cream ½ leek, finely chopped ½ onion, finely chopped 1 garlic clove, crushed 1 Tblspn extra virgin olive oil 1 bunch of asparagus, trimmed 2 eggs…

  • Fried Polenta with Sautéed Mushrooms and Blue Cheese

    mushrooms and polenta

    Polenta 3 cups vegetable stock 1 cup milk 1 & ½ cups instant polenta ½ cup grated Parmesan Heat the stock and milk in a pot until just boiling. Slowly add the polenta and stir…

  • Bonnie’s sensational mushroom burger patties

    Mushroom burger

    These mushroom patties are just sensational; stuff them into hot split ciabatta or sourdough buns along with, for example, rocket or mesclun, extra mustard, aïoli, sliced beetroot, tomato and/or gherkin. Makes 6–8 patties | May…

  • Cauliflower Pizza

    Cauli pizza

    (Vegetarian and gluten free) I’m not too sure if this alternative pizza base will fool a diehard pizza lover. My husband sheepishly said, once halfway through a slice he’d grabbed out of the fridge, that…

  • Ricotta and Spinach Cannelloni with a Capsicum and Tomato Ragu

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    ½ onion 2 cloves garlic 120-200g spinach 500g ricotta 1 egg 100g feta ¼ cup grated Parmesan cheese basil ½ cup bread crumbs salt & pepper 1 cup water 1 packet of dried cannelloni ¾…

  • Crispy Mushroom Crepes

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    Crepes 1 egg 1 cup flour Pinch salt 300 mls milk Mix all the ingredients together with a whisk until it is a smooth batter. Set aside to rest for 10 -15 minutes before heating…

  • Crispy Mushroom Crêpes

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    Crepes 1 egg 1 cup flour Pinch salt 300 mls milk Mix all the ingredients together with a whisk until it is a smooth batter. Set aside to rest for 10 -15 minutes before heating…

  • Vegetarian Sausage Roll

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    Ingredients 1 clove of garlic, finely chopped ½ brown onion, diced ½ leek, diced 1 carrot, grated 1 small zucchini, grated 1 cup pumpkin, grated 6 button mushrooms diced ¾ tsp dried thyme (or fresh…

  • Sweet and Sour Vegetables

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    This dish is inspired after seeing Sachie Nomura demonstrate her sweet and sour chicken.  Her original dish didn’t have many vegetables so when I recreated I added a lot more.  And the consensus was it…

  • Green Galette

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    This recipe was based on one I saw on Food52. While they used Swiss chard I used a mixture of chard (or Silverbeet), kale and leeks, but spinach, rocket and even broccoli would all work….

  • Satay Vegetable Filo Parcels

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    (vegetarian, dairy free) Everyone loves satay and this easy sauce paired with seasonal crunchy vegetables is sure to be a hit.  For this recipe we wrap the vegetables in filo pastry but the mix can…

  • Broccoli & Orecchiette

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    Years ago I worked in a small Italian restaurant in Melbourne called Ecco. If I worked a lunch shift it came with the reward of sitting down to lunch with a couple of locals for…

  • Twice Baked Goats Cheese Soufflé


    If the thought of making a soufflé gives you cold sweats my advice is give it a go!  They are not nearly that hard just be prepared to sit and enjoy them straight away.  So…

  • Bubble & Squeak Fritters

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    These are a great way to use leftover mashed potato and or cooked vegetables. Have as a main served with winter salad greens like rocket or baby spinach and a punchy chutney or as brunch…

  • Eggplant, chargrilled with miso and cheese


    This great recipe comes from Sachie Nomura’s new book Sachie’s Kitchen Serves 4 I find the combination of miso and eggplant irresistible, and topping with cheese gives an extra rich flavour. For a different mix,…

  • Mushroom Pasta

    Mushroom Pasta

        Quick and easy this recipe wont take you long to whip up! Remember not to wash your mushrooms, they’re like sponges and will soak up the water, just wipe them with a damp…

  • Little India’s Onion Bhajis

    Little India Onion Bhaji

    If you like onion rings then you are sure to love our Onion Bhajis.  This is a great snack to have any time of the day.  In India, Onion Bhajis are usually served first with…

  • Savoury Pumpkin Tart with Sauteed Mushrooms

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    I serve the tart with pan fried mushrooms.  Simply melt some butter in a pan then add some chopped garlic and cut mushrooms. Cook for 2-3 minutes before adding a dash of white wine.  When…

  • Lentil Spaghetti

    My Darling Lemon Thyme p155 Lentil Spaghetti

    This recipe is from Emma Galloway’s cookbook “My Darling Lemon Thyme – Recipes from my real food kitchen”. The Nourish team are big fans of Emma’s having followed her blog for some time. Serves 3-4…

  • Zucchini Pizza and Parmesan Zucchini Crisps

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    Zucchini are very easy to grow.  So easy in fact you can easily find yourself with a glut.  Here are two great recipes that are perfect for when they get away from you or the…

  • Irish Potato Cakes

    Irish Cakes

    These are a great way of using up left over mash potato.  Simple in flavour they are perfect as part of a brunch.  Add some feta in the mix and served with a spicy tomato…

  • Stelline Pasta Salad (Red Kitchen)

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    Here’s a great salad idea from Megan and the team at Red Kitchen, using Cuisinescenes black raspberry vinaigrette. Ingredients 1 cup currants ½ cup toasted sesame seeds ½ cup toasted pinenuts ¼ cup poppy seeds 1…

  • Roasted Pumpkin Frittata

    pumpkin frittata recipe

    This is a great meatless meal.  The caramelised onions give it real ‘meatiness’.  The sweetness of the pumpkin and onions are complimented beautifully with the salty feta, and the green kale adds another dimension both…

  • Warm Roast Vegetable & Lentil Salad with Zahtar & Sundried Tomatoes

    Warm Roast Vegetable & Lentil Salad with Zahtar & Sundried Tomatoes

    Crunchy vegetables with soft lentils all wrapped up in a thick flavoursome dressing, this recipe from Alison Mawer is quick and delicious.  Click here to read Alison’s blog Pease Pudding Ingredients 200g baby beetroot, peeled and…

  • Buckwheat & Roast Vegetable Salad with Tahini Dressing

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    This is a wonderful hearty salad that is perfect in summer to early autumn when there is an abundance of zucchini, capsicums which all taste great with a little smoky char from the BBQ. Buckwheat is…

  • Mexican Slaw

    Mexican Slaw

      This is the perfect spicy fresh coleslaw to load on top of your summer veggie burgers.  Alison Mawer created this recipe.  She has a fantastic blog Pease Pudding Ingredients Serves 8 burgers easily 1/2…

  • Tomato Pasta Sauce

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    We are spoilt with an abundance of juicy ripe tomatoes in summer!  This tomato sauce recipe is perfect for freezing so that you can enjoy them all year round.  You can use the tomato sauce…

  • Tomato, Sweetcorn and Basil Risotto Cakes (GF)

    rouge risotto cakes

    This fantastic gluten free and vegetarian recipe is from Alana MacKay, chef and owner of Rouge Cafe in Cambridge. Makes approx 7-8 risotto cakes. 2 onions, diced 2 tbsp vegetable or canola oil 250g Arborio rice 800g…

  • Kale Juice and Beetroot Juice

    kale juice

    Juicing is so delicious and so good for you. We highly recommend Horum Slow Juicers. They are quiet, easy to clean and slowly squeeze fruit and vegetables meaning no oxidation or damage to the food…

  • Feta & Avocado Smash

    Avocado and Feta Smash

    This recipe has been contributed by Alana from Rouge Cafe in Cambridge. Per person: 2 small or 1 large slice of your choice of bread, either lightly toasted or fresh 1 ripe avocado 100g feta…

  • Chilli beans with roasted pumpkin

    Chili beans with roasted pumpkin

    serves 6 Ingredients 2 Tbsp oil 1 medium onion 2tsp ground cumin ¼ tsp ground cinnamon Pinch chilli powder 3 cloves garlic, crushed 1 can whole peeled tomatoes 1 Tbsp white vinegar 1 cup capsicum,…

  • Broccoli Mash

    broccoli mash 1

    This is a great alternative to traditional mashed potato, plus you get the added nutritional benefit of broccoli! 500g potatoes (I used Agria as they are great for mashing) 1 garlic clove, peeled (optional) 250g…

  • Pumpkin Spinach & Ricotta Cannelloni

    Pumpkiin cannelloni 2

    This also makes a great lasagne. 4 cups pumpkin, peeled & chopped 2 onions – diced 3 cloves of garlic – crushed 150 g feta 500g ricotta 4 big handfuls of baby spinach 3 cups…

  • Mushroom, Caramelised Onion & Halloumi Galette

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    Store bought flaky pastry sheets Extra Virgin olive oil 1 red onion, sliced 2 tablespoons balsamic vinegar 1 tablespoon brown sugar 1 tablespoon water 4 large flat brown mushrooms Halloumi – sliced 1 egg, lightly…

  • French Onion Soup

    French onion soup 2

    This French onion soup recipe is suitable for vegetarians, as it does not use beef stock.  Instead, vegemite is added to vegetable stock giving a darker colour and a richer flavour.  You may want to…

  • Mac n Cheese

    Mac n cheese

    This is always a crowd pleaser and just as good the next day.  Mum use to add sliced boiled eggs into her Mac n Cheese when we were kids making it an even hearty meal. …

  • Grange Road Cafe Moroccan Vegetable Soup

    The Grange Moroccan Veg Soup 1

    This recipe is supplied by  Grange Road Cafe, Tauranga. 100g butter 2 onions 2 carrots 2 parsnips 2 kumara 2 potatoes ¼ pumpkin 6 cloves of garlic 2 red chillies 2 tbsp coriander powder 2…

  • Corn and potato Chowder


    Extra virgin olive oil 1 onion diced 1 celery stalk diced 500g potato 1 litre vegetable stock 2 cup frozen sweetcorn Chopped parsley Heat a little olive oil in a heavy based saucepan.  Sautee the…

  • Potato Gnocchi


    Don’t judge gnocchi on those ready made versions you find in the supermarkets. Gnocchi should be soft

  • Falafel with yoghurt dressing


    These are both vegan (without the dressing) and gluten free but packed full of goodness with the beans

  • Roasted Pumpkin, Caramelised Onion, Blue Cheese & Walnut Tart


    This great autumn recipe comes from Alana MacKay, Chef and owner of Rouge Cafe in Cambridge Makes one large or twelve small tarts 1 buttercup pumpkin, peeled and diced 3 large brown onions, peel and…

  • Spiced Eggplant Salad, inspired by Ripe

    Spiced eggplant salad

    I hear the other day there was to be a 2nd Ripe cookbook.  This is great news as their first was a real treasure.  The following recipe is one have adapted from that book.  For…

  • Gazpacho


    Gazpacho is a classic summer dish originating from Andalucía in Southern Spain.  A peasant dish made with basic ingredients it is best made in the height of summer when the main ingredients are at their…

  • Eggplant Parmigiana


    This is a gorgeous dish perfect for this time of year with an abundance of eggplants, tomato and even basil.  It may seem bizarre but although vegetarian this is a really meaty dish so perfect…

  • Ricotta stuffed Zucchini Flowers with tomato sauce


    Zucchini flowers are a true delicacy of summer.  Sadly in New Zealand it’s rare to find them for sale, mainly because freshness is key and they are best used the day they are picked. Some…

  • Mushroom Wellington


    This is a great special occasion dish and would be wonderful for Christmas for any vegetarian.  The original recipe comes from The Cranks Bible by Nadine Abensur.  If you are into vegetarian food I can’t…

  • Noodle Salad


    This was one of our most popular salads in the café and I am always asked by the family to bring it when we have a BBQ.  The problem is I have lost the original…

  • Raw Energy Salad


    Gluten free, vegetarian and mainly raw, this salad ticks a lot of the boxes! 1-2 beetroot 1-2 carrots 3 cups baby spinach (or rocket) 1 cup of Broad beans (blanched and peeled) or Edamame (soy…

  • Asparagus Risotto


    Risotto are so versatile and a lot easier and quicker than most people think.  Serve as a complete meal or as a side dish.  You can even make risotto cakes out of left over risotto…

  • Greek Potato & Feta Cake


    This recipe is from Jeremy Dixon’s second book, The Revive Cafe Cookbook 2.  A great book for any vegetarian or if you are looking for some wonderful fresh, meat-free meal ideas.  You can also visit…

  • Summer Berries by Nigel Slater


    The last couple of years have seen some of the best berries I have ever grown: small, dark and deeply flavoured. But all too often the strawberries I find in my shopping basket can disappoint…

  • Tempura Vegetables


    These make a great starter or part of a grazing plate! 1 cup self raising flour 1 cup chickpea flour a generous pinch of salt 330mls very cold beer (I prefer a larger) or soda…

  • Bottom of the Veg Drawer Soup


    Towards the end of the week the vegetable compartment of my fridge resembles the trodden remnants and sweepings which litter a market stall at day’s end.

  • Paneer Butter Marsala


    Indian cuisine has some wonderful vegetarian dishes. This one is very similar to the oh so popular butter chicken but uses paneer, a pressed Indian cottage cheese, similar in texture to haloumi but perhaps a little more solid.

  • Spinach and Potato Tart


      Filo pastry 1 onion 1 tspn cumin 2-3 medium potatoes 2 large bags spinach, washed and chopped 100g feta 2 Tablespoons toasted pine nuts 2 eggs ¼ cup milk Salt and pepper Peel the…

  • Vegetarian Sheppard’s Pie


    This recipe is vegetarian and easily vegan and gluten free but very wholesome and tasty! I used red lentil but you can use other lentil varieties such a puy they just won’t break down as much so it’s really a matter of preference.

  • Leek & Spaghetti Frittata


    always cook too much pasta so this dish is a great way to use it up. Carrying on the theme of using leftovers you can pretty much put anything in this, vegetable wise mushrooms, capsicums and zucchinis all work well. Also feel free to add any odds and ends of cheese you might have in the fridge

  • Leek and Jerusalem Artichoke Soup


    Here is a twist on leek and potato soup using Jerusalem artichokes.  This recipe is both gluten free and vegan and perfect for a cold winter’s night.  Look out for Jerusalem Artichokes at your farmers…

  • Mushroom Pie


    20g butter ½ an onion finely slices Thinly sliced fennel bulb equal in amount to the onion 1 garlic clove, finely chopped 15g (1/2 cup dried oyster mushrooms) 1 cup hot water 1 teaspoon finely…

  • Spinach & Ricotta stuffed pasta


    In a large pot of salted water cook the pasta shells. Meanwhile cook the spinach in a pan until completely willted. Your large bag of spinach will turn into around a cup of cooked spinach.

  • Pumpkin Tart


    To make the pastry, place the flour in a food processor along with the chopped cold butter. Process until you get a fine bread crumb texture. With the motor running add 3 Tablespoons of cold water continue to process until the mixture comes together.

  • Roasted Garlic & Butter Bean Soup


    Place the broad beans, roasted garlic and vegetable stock in a large pan over medium heat.
    Bring to the boil and then simmer for 20 minutes.

  • Pumpkin Risotto Cakes


    Turn a great risotto into another meal. Double the recipe and serve pumpkin risotto one night as a side and then use the rest the next night to make risotto cakes.

  • Pumpkin, Spinach, Ginger & Tofu Curry


    Revive have 2 fabulous cafes in Auckland (Lorne St and Fort St). What sets Revive apart from most cafes is they serve healthy vegetarian meals. With a wonderful salad bar, healthy hot meals and smoothies all served in a relaxed and friendly environment hter eis little wonder the queues are often out the door.

  • Spinach & Ricotta Balls with a Rich Tomato Sauce


    Wash the spinach thoroughly before removing the stalks and finely chopping. Cook in a pan until completely wilted and then allow to cool. When cool, drain absolutely all the liquid you can out of the spinach and place in a large bowl along with all the other ingredients.

  • Creamy Pumpkin, Walnut & Fetta Pasta


    Dice pumpkin into small cubes drizzle with olive oil herbs and salt and pepper. Roast until tender.
    When the pumpkin is cooked bring a large pot of water to the boil and cook your pasta

  • Quinoa & Beetroot Salad with Bestow & Honey dressing


    Bring 3 cups of water to a boil and then add the quinoa. Cook for aprox. 10-15 minutes until all the water has evaporated. Cool, and then add finely chopped raw beetroot, spring onion and parsley.

  • Baked Ricotta with tomato salsa


    I love ricotta! It is such a handy ingreditent to have on hand. Baked ricotta is great chopped up in salads, my personal favourite is a roast pumpkin, ricotta and baby spinach salad with sundried tomatoes.

  • Thai pumpkin curry


    Heat oil in a havy frypan and fry the pumpkin and eggplant until lightly browned. Add the curry paste and fry for another minute or two. Add the coconut cream, lime juice, 1/2 the zest and the fish sauce.

  • Thai pumpkin soup

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    Using some of the wonderful seasonal pumpkins I have added a few Thai flavours for a wonderful soup.   RECIPE 750g chopped & peeled pumpkin (aprox. ½ a med pumpkin) 2 Tablespoons Thai green curry…