Lemon Turmeric Smoothie

Transcription

1 Lemon Turmeric Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF NF 3/4 cup Greek yoghurt 1 Blend all ingredients till smooth. 45g vanilla protein powder 3 tbs rolled oats (or brown rice/quinoa flakes if gluten free) 1 banana, sliced kj 47.1g 50.3g 8g 12.9g 1 tsp honey 1/2 lemon, juiced 23g 621.2cal 32.1g 1/2 tsp ground turmeric 4-6 ice cubes

2 Quinoa & Hummus Lunch Bowl SERVES 1 PREP 10mins COOK 5mins 4 eggs 1/2 cup pre-cooked quinoa* 1 tbs peas, defrosted in boiling water salt & pepper, to taste 20g salad leaves 1/8 avocado, thinly sliced 1 tbs hummus 1 radish, thinly sliced 10g walnuts, roughly chopped 1 Place eggs in a saucepan of cold water and bring to a rolling boil. Continue to simmer for 5 minutes. Remove and place in a sink of cold water to cool. Peel and cut in quarters. 2 Toss cooked quinoa with drained peas and season with salt and pepper. 3 To serve add leaves and quinoa to bowl and top with avocado, hummus, radish, walnuts, squeeze over lemon and season. Top with eggs and sprinkle with sesame seeds (and snow pea shoots if using.) *Use either pre-cooked quinoa or simmer ½ cup rinsed quinoa in 1 cup salted water for 15 minutes. Rest covered for 5 minutes, fluff with a fork to serve. Extra can be frozen in portions in zip-lock bags. 1/2 lemon 1/2 tsp sesame seeds 10g snow pea shoots (optional, to garnish) kj 35.2g 21.6g 6.5g 8.5g 40.4g 602.1cal 4.9g

3 Portobello Mushroom & Haloumi Burger SERVES 2 PREP 5mins COOK 10mins V GF EF NF Halou, is it mi you re looking for? 4 large portobello mushrooms 1 tbs olive oil 1 Drizzle mushrooms with oil and cook in a frypan over medium heat until softened and brown. Season with salt & pepper. At the same time cook slices of haloumi, turning once. 200g haloumi cheese, sliced 2 Spread rolls with chutney, and top with tomato, leaves, haloumi, mushroom and avocado to serve. 4 wholegrain (or gluten-free) rolls, warmed 4 tbs tomato chutney 2 large tomatoes, sliced 100g mixed salad leaves 1 avocado, sliced kj 38.3g 78.6g 13.3g 13.5g 34.3g 806.3cal 26.3g

4 Banana & Raspberry Overnight Oats SERVES 1 PREP 20mins COOK 0min V GF EF NF 1/2 cup Greek yoghurt 1/2 cup cottage cheese 2 tsp honey 1/3 cup rolled oats (if gluten-free, use brown rice or quinoa flakes) 3 tsp shredded coconut 1 small banana, sliced 1 Blend yoghurt, cottage cheese and honey. 2 Add oats and 1 tsp of coconut to yoghurt mixture and stir together. Refrigerate for 15 minutes. 3 Place half of the oat mixture into a small jar, add banana and half the raspberries, then add remaining oat mixture. Top with remaining raspberries and coconut to serve. 1/2 cup raspberries kj 31.2g 51.4g 8.6g 16g 26g 594.1cal 35g

5 Moroccan Chicken with Lemon & Green Olives SERVES 4 PREP 10mins COOK 35mins GF EF It's worth hunting down some preserved lemon for this dish, better still make your own when you have an excess of lemons. If you can't find any, substitute the juice and zest of an extra lemon. 1/2 cup brown rice 3/4 cup flaked almonds 1/3 cup olive oil 800g chicken thighs, cut in quarters 2 brown onions, thinly sliced 3 garlic cloves, thinly sliced 1 1/2 tsp ground cumin 1 1/2 tsp ground coriander 1 1/2 tsp ground ginger 1 (Note: If you can't find preserved lemons, just substitute with juice of one lemon). Place rice, 1/2 tsp salt and 1 cup of water in a large saucepan and bring to the boil. Reduce to a simmer, cover and cook for 35 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork and serving. 2 Heat a large saucepan over medium heat and toast almonds until golden. Set aside. 3 In same saucepan heat 1 tbs of oil over high heat and brown chicken pieces in batches. Set aside. 1 1/2 tsp ground turmeric 1 preserved lemon, rinsed, flesh discarded & rind cut in strips (OR juice of 1 lemon) 80g whole green pitted olives 1 large head broccoli, cut into florets 4 Add remaining oil and cook onion for a few minutes over low heat. Add garlic, cumin, coriander, ginger and turmeric and continue to cook for a few more minutes. 5 Stir through chicken to coat with spices. Add 200ml water, preserved lemon (or lemon juice), olives and bring to the boil. Simmer covered for 20 minutes. Remove lid and continue 1/3 bunch flat leaf parsley, finely chopped to simmer for 5-10 minutes to thicken sauce. 1/3 bunch coriander, finely chopped 1 tbs butter 6 Meanwhile, steam or boil broccoli florets, drain and toss with toasted almonds. 7 Stir fresh herbs through chicken and adjust seasonings. Toss broccoli with butter and almonds and serve with chicken

6 3237.6kj 44.1g 23.6g 6.6g 12g 54.9g 773.3cal 3.4g

7 Thai Curry Beef Meatballs SERVES 2 PREP 5mins COOK 35mins GF DF EF NF 1/2 cup brown rice, rinsed 400g beef mince 2 ½ tbs green curry paste 150 ml coconut milk 3 kaffir lime leaves 1 red chilli, cut in half, seeds removed optional 11/2 cups vegetable stock 200g oyster mushrooms, sliced 1 bunch baby bok choy, cut in halves 2 tsp fish sauce salt and pepper, to taste 1/2 bunch fresh coriander, roughly chopped 1 Place rice, 1 cup water and 1/2 tsp salt in a small saucepan and bring to the boil. Reduce to a simmer, cover and cook for 35 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork. 2 Meanwhile, combine mince in a bowl with 2 tsp green curry paste and form tablespoons of mixture into balls. 3 Heat a non-stick frypan or wok over medium heat and cook meatballs until browned and cooked. Set aside. 4 Spoon 1 tbs of coconut milk into pan and add remaining curry paste, stirring for a couple of minutes or until aromatic. 5 Add remaining coconut milk, kaffir lime leaves, chilli and stock, and bring to a simmer for 10 minutes. Add mushrooms, bok choy, fish sauce and meatballs and simmer for 3-4 minutes. 6 Divide rice and curry between two bowls, season with salt and pepper and serve with coriander, sesame seeds and a squeeze of lime. 2 tsp white sesame seeds 1 lime, cut in wedges kj 61g 45.1g 7.3g 19.9g 38.7g 791.7cal 4.5g

8 Baked Fish with Hazelnut Crumb & Broccoli SERVES 2 PREP 5mins COOK 10mins EF 2 tsp olive oil 2 tbs breadcrumbs (or gluten-free) 30g hazelnuts, chopped 1/2 tsp dried Italian herbs salt & pepper, to taste 550g baby potatoes, cut in half 550g sweet potato, cut in chunks 100g broccoli, cut in florets 1 tbs butter 450g fish fillets 1/2 lemon, cut in wedges 1 Preheat oven to 220 C and line a baking tray with baking paper. 2 Combine oil, breadcrumbs, hazelnuts and herbs in a shallow bowl. Season with salt and pepper. 3 Place potatoes in a medium saucepan with 1/2 tsp salt and cover with cold water. Bring to the boil, reduce to a simmer and cook for 8 minutes. Add broccoli and cook for another 2 minutes. Drain and toss with butter. 4 At the same time, place fish on tray and press crumb mixture onto fish. Bake for 8-10 minutes, or until it flakes easily with a fork. 5 Divide vegetables between two plates, add fish, squeeze over lemon and season with salt and pepper to serve kj 64.5g 72.7g 17.4g 7.3g 26.4g 827.1cal 21.4g

9 Falafel Wrap SERVES 1 PREP 10mins COOK 6mins V GF EF NF 1/3 cup Greek yoghurt 1/4 cup chopped coriander 1 clove garlic, crushed zest & juice of a lemon 125g tin chickpeas, rinsed and roughly mashed 150g cottage cheese 1/3 cup green peas 2 spring onions, thinly sliced 1 Combine yoghurt, coriander, garlic and lemon zest. Adjust seasoning and set aside. 2 Blitz chickpeas, cheese, peas, onion, cumin, 2 tbs lemon juice, salt and pepper to a thick paste. With clean wet hands, form 8 even sized balls, and flatten into a patties. 3 Gently fry in a non stick fry pan for 3 minutes each side, until golden and crisp. 4 To serve top warmed tortillas with yoghurt, rocket, cabbage, falafel and radish. 1/2 tsp ground cumin 2 corn tortillas, warmed kj 43.2g 57.9g 15.5g 11.1g 1 cup rocket 100g red cabbage 23.3g 664.6cal 17g 4 radish, cut in half lengthways salt and pepper, to taste

10 Chicken Yakitori with Shredded Salad SERVES 2 PREP 10mins COOK 10mins GF DF EF 1/2 cup brown rice, washed 1 1/2 tbs soy sauce (or tamari if gluten free) 3 tsp mirin 3 tsp honey 500g chicken thighs, cut in 3cm pieces 30g walnuts, roughly chopped 2 tsp sesame seeds 2 medium carrots, grated 120g red cabbage, finely sliced 2 spring onions, cut in 5cm length and thinly sliced lengthways Dressing 2 tsp sesame oil 1 Place rice, 1 cup water and 1/2 tsp salt in a small saucepan and bring to the boil. Reduce to a simmer, cover and cook for 35 minutes. Remove from heat and stand for 5 minutes before fluffing with a fork and tossing with toasted walnuts to serve. 2 Preheat BBQ or grill on high. 3 Combine soy sauce, mirin and honey and marinate chicken. 4 Heat a small frypan over medium heat and toast walnuts for a few minutes and set aside. In same pan, toast sesame seeds until golden. Set aside. 5 Make dressing and toss with carrot, cabbage and spring onions. 6 Thread chicken onto four skewers and cook 8-10 minutes, or until brown and cooked on all sides. 7 Divide salad, chicken and rice between two plates and scatter with sesame seeds. 1 tbs rice wine vinegar 2 tsp mirin kj 53.6g 56.9g 7.8g 8.3g 6 skewers 40.6g 830.5cal 17.5g

11 Simple Breakfast Fry Up SERVES 1 PREP 5mins COOK 10mins GF DF NF 2 tsp olive oil 2 medium eggs 2 rashers free-range bacon 1 sprig of fresh thyme 2 slices wholegrain (or gluten free) bread 1 Heat fry pan with olive oil over medium heat and fry bacon both sides until crisp. 2 Push to the side and crack eggs into pan, and sprinkle with thyme. Cook to your liking and serve with toast kj 24.6g 30.1g 3.1g 11.3g 38.8g 571.6cal 2.9g

12 Mexican Bean Salad with Feta SERVES 1 PREP 5mins COOK 0min V GF EF NF A perfect workday lunch that is so easy to put together, you could almost make it at your desk! 125g tin kidney beans, rinsed 125g tin corn kernels, rinsed 6 cherry tomatoes 1/2 avocado, diced 1 Lebanese cucumber, cut into chunks 1 Combine dressing ingredients and set aside. 2 Combine remaining ingredients (except feta) in a bowl. Toss with dressing, then crumble over feta. Season with salt and pepper and serve with corn tortillas. 40g baby spinach leaves 40g feta kj 20.2g 49g 15.5g 10.4g Dressing 2 tsp sweet chilli sauce 30.1g 583.4cal 15.5g 1 tbs lemon juice 1 small corn tortilla

13 Miso Salmon with Sesame Greens SERVES 2 PREP 10mins COOK 15mins GF DF EF NF This simple and delicious Japanese-inspired dish is great with grilled vegetables, soba noodles or a crunchy salad. 2 tsp miso paste 2 tsp wholegrain mustard 1 tbs mirin 2 x 200g salmon fillets 2 tsp sesame seeds 1 bunch asparagus, trimmed 150g snow peas, trimmed 2 tsp sesame oil 2 tsp tamari (or soy sauce) 250g brown rice (pre-cooked sachet), to serve 1 Preheat oven to 200 C. Combine miso, mustard and mirin and coat salmon with mixture. Set aside and allow to marinate for 5-10 minutes. 2 On a lined baking tray or dish, place salmon fillets and roast for minutes, or until cooked to your liking. 3 Meanwhile toast sesame seeds in a dry hot fry pan until just beginning to brown (watch carefully as they can burn quickly). 4 Combine sesame oil and tamari. 5 Meanwhile, prepare pre-cooked rice as per packet instructions. Blanch vegetables in a saucepan of boiling water for 3-4 minutes. Drain and toss immediately with sesame oil and tamari/soy sauce. Scatter over sesame seeds and serve with salmon kj 51.8g 42.1g 5.8g 6.8g 35.8g 715.6cal 8.3g

14 Baked Beans & Tomatoes with Fried Eggs SERVES 1 PREP 5mins COOK 10mins V GF DF NF 1 tsp olive oil ¼ red onion, sliced ½ garlic clove, finely chopped 2 tomatoes, chopped 400g tin butter beans, rinsed salt & pepper, to taste 3 large eggs 1 Heat oil in a non-stick frypan over medium heat and cook onion and garlic until softened. 2 Add tomato and beans and continue to cook, stirring, for a few minutes. Season with salt and pepper. 3 Push beans to one side and crack eggs into pan. Reduce heat to medium-low and cook covered for 2-3 minutes, or until eggs are cooked to your liking. 4 Remove from heat, sprinkle with parsley and cracked black pepper and serve with toast. 2 tbs chopped parsley 1 wholegrain (or gluten-free) bread, toasted kj 40.5g 49.2g 19.6g 5.7g 22.7g 615.2cal 12.1g

15 Avocado & Feta Quesadilla SERVES 1 PREP 5mins COOK 5mins V GF EF NF Enjoy this south-of-the-border snack, which is light on grease and heavy on flavour. 2 corn tortilla 100g avocado 50g feta cheese 50g rocket or salad greens salt and pepper, to taste 1 Preheat sandwich press or non-stick frying pan. 2 Add avocado, crumbled cheese and rocket to half of the tortilla and season. Fold in half to toast in press or in frypan, until golden kj 15.2g 30.5g 5.5g 13g 37.3g 528.4cal 1.6g

16 Asian Pork & Greens SERVES 2 PREP 10mins COOK 15mins GF DF EF This Asian-inspired pork dish is so quick and easy, it's the perfect mid-week meal. Feel free to mix up the mushrooms and greens - button mushrooms and broccolini or snow peas work just as well. 600g pork fillets 1 1/2 tbs sesame oil 2 tbs tamari (or soy sauce) 1 1/2 tbs lemon juice 1/4 tsp chilli flakes 1 garlic clove, crushed 70g cashews 400g assorted mushrooms, sliced 1 bunch bok choy, rinsed & halved 2 tsp sesame seeds, toasted 1 Preheat oven to 180 C. Rub pork with 2 tsp of sesame oil and combine remaining oil with tamari, lemon juice, chilli flakes and garlic and set aside. Roast cashews in oven for 5-8 minutes, or until golden, and set aside to cool. 2 Sear pork in hot frypan for a few minutes, browning all over. Brush pork liberally with some of the sauce and bake for 10 minutes, then cover and allow to rest in a warm place for 5 minutes before slicing. 3 Meanwhile, add mushrooms to hot frypan and cook for a minute. Add bok choy, cover and cook for another minute, or until greens just begin to wilt. 4 Remove vegetables, add remaining sauce to frypan and simmer for a few minutes to reduce and thicken, while you slice the pork. 5 Divide vegetables between two plates, top with pork, drizzle with sauce and sprinkle with sesame seeds and chopped cashews. 3102kj 82.3g 12g 6g 6.9g 39.2g 740.9cal 2.6g