Delicious oven-free dishes

oven free

On average, appliances account for about one-third of household energy usage. And while your fridge might be a necessity, restricting the use of your oven, stove, kettle and other kitchen appliances could have a noticeable impact on your bill over time. From a grab-and-go breakfast to nutritious lunch and dinner options (plus a decadent dessert), here are five ‘raw’ recipes you’ll want on high rotation.  

Easy overnight oats

Start the day with an energy-loaded brekkie – without using the kettle, toaster or microwave – by soaking oats overnight and customising with your favourite toppings.


INGREDIENTS (serves 1)
½ cup rolled oats

½ cup milk (almond, soy or any plant-based milk substitute will work)

½ cup Greek yoghurt (optional)

1 tbsp chia seeds

1 tbsp honey (to taste)

½ cup combined fruit/nuts/other toppings of choice



1. Combine oats, milk, yoghurt, chia seeds and honey in a jar or container and stir.

2. Top with fruit of choice and any other additions to taste – think berries, almonds and coconut flakes; or banana, cinnamon and walnuts.

3. Refrigerate overnight and eat straight from the jar in the morning.

No-cook rice paper rolls

Crunchy vegies and fresh herbs wrapped in delicious parcels… rice paper rolls are a staple of Vietnamese cuisine and surprisingly easy to make at home. Perfect for a packed lunch or light dinner… and they’re gluten-free.


INGREDIENTS (makes 8 rolls)

8 sheets Vietnamese-style rice paper

150g vermicelli noodles

400g tofu or store-bought BBQ chicken, sliced

2 small carrots, grated

2 Lebanese cucumbers, julienned

4 spring onion stalks, finely sliced

8 large fresh mint leaves
2 red chillies, deseeded and finely sliced (optional)

Hoisin sauce, to serve


1. Soak vermicelli noodles in a bowl of hot water for 5 minutes. Drain, rinse and pat dry.

2. Dip one sheet of rice paper in a shallow dish of hot water then remove and carefully lay on a board.

3. Arrange vermicelli noodles in the middle of the paper and top with chicken (or tofu), carrot, cucumber, spring onion, mint and chilli – be careful not to overfill.

4. Fold the two ends of the rice paper towards the centre, then roll sides.

5. Dip rice paper rolls in hoisin sauce when ready to eat.

Summer apricot, chickpea and feta salad

This vegetarian salad is packed with protein so it’s filling enough to be served on its own. Save it for summer when fresh apricots are in season.


INREDIENTS (serves 2)


¼ cup extra virgin olive oil

Juice and zest of 1 orange

1 tbsp white wine vinegar

1 tsp honey

Sea salt and cracked pepper, to season

120g rocket leaves

400g can chickpeas, drained and rinsed

3 fresh apricots, pitted and halved

200g fetta, crumbled

100g flaked almonds

Freshly chopped parsley, to garnish



1. To make the dressing, whisk ingredients together in a small jug until emulsified.

2. To assemble the salad, make a bed with the rocket leaves, top with chickpeas and apricots, then sprinkle over fetta and almonds.

3. Garnish with parsley and pour over dressing to serve.


Raw veggie nachos
Flavourful, filling and perfect for entertaining, this raw take on Mexican nachos can be whipped up in a flash.


INGREDIENTS (serves 4)


3 ripe avocados
Juice of 1 lime

Sea salt and black pepper, to season

1 large tomato, finely diced

½ red onion, finely diced

¼ cup roughly chopped coriander, tightly packed


1 large packet salted corn chips

125g can corn kernels, drained

125g can mixed beans, drained

2 tbsp sour cream

Extra coriander leaves, to garnish



1. To make the guacamole, scoop out the avocado flesh and mash with lime juice, salt and pepper using a fork. Stir in the chopped tomato, onion and coriander.

2. Arrange corn chips on base of a large shallow bowl and top with guacamole.

3. Add corn and beans to top of guacamole and finish with two dollops of sour cream in the centre and a few coriander leaves to garnish.

Balsamic strawberry Eton mess

Making meringue from scratch can be tricky – and uses up a fair bit of energy with all that whipping and oven time. Try using pre-made pavlova nests (readily available from supermarkets) for a quick and easy take on an old favourite.

INGREDIENTS (serves 2)

2 cups fresh strawberries, hulled and sliced

1 tbsp caster sugar

1 tsp balsamic vinegar

3 pre-made meringue nests, crumbled
200ml extra-thick dollop cream

Mint leaves, to garnish



1. Mix strawberries with vinegar and sugar in a bowl. Let stand for 30 minutes.

2. Divide crumbled meringue between two glass dessert dishes (stemless glasses work well). Top with cream and macerated strawberries. Garnish with mint leaves.

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