Mango Breakfast Smoothie

Transcription

1 Mango Breakfast Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF NF This tropical smoothie is best enjoyed in a hammock under a palm tree. 1 cup milk 1 scoop vanilla protein powder 1 tbs rolled oats (if gluten-free, use brown rice flakes or quinoa flakes) 1 Pop all ingredients in a blender, then whiz for a few minutes and serve. 1 cup sliced mango 1 ice cube kj 33.5g 27.4g 4g 6.1g 11.4g 352.4cal 16.3g

2 Nutrition Bomb: SERVES 1 PREP 5mins COOK 25mins V GF EF This Bomb is packed with revitalising ingredients. Save prep time by pre-roasting your beetroot so you can whip up this salad for lunch. 1/4 bunch baby beetroot, scrubbed & greens removed 1 tbs balsamic vinegar 1 2 Cut beetroot into quarters, drizzle with balsamic vinegar and place in a roasting pan covered with foil. Roast in a pre-heated 180 C oven for 25 minutes or until tender. 25g rocket 25g baby spinach leaves 2 tsp walnuts, roughly chopped 20g goat's cheese, crumbled 2 tsp extra virgin olive oil 1 tsp lemon juice salt & pepper, to taste 3 Once cooked and tender, toss with remaining ingredients kj 23.5g 9.1g 317.9cal 14.3g 14.2g 7.2g 6.1g

3 Cauliflower Pizza with Mushrooms & Rocket SERVES 2 PREP 15mins COOK 45mins V GF NF The secret to this great pizza base is the cauli 'flour', which is entirely gluten free! 1 tbs chia seeds 1 head cauliflower (around 600g), roughly chopped, including stems 1 egg, lightly beaten 2 tsp butter 100g mushrooms, sliced 2 tsp dried thyme 30g goat's cheese feta, crumbled 2 tbs parmesan, finely grated 20g rocket 1 tsp olive oil 1 tsp lemon juice salt & pepper, to taste 1 Preheat oven to 200 C. Soak chia seeds in 1/4 cup of water for 15 minutes. 2 Pulse cauliflower in a food processor to form a crumb. Place in a saucepan with 1/4 cup of water and season with salt and pepper. Cover and cook for about 8 minutes or until cauliflower has softened. 3 Once cool enough to handle, place in a clean tea towel or clean disposable cloth and squeeze out all the liquid, retaining the water to use later. 4 Mix together cauli 'flour' with egg and chia seed mixture, then spread out to an oval shape on a baking tray lined with baking paper. Cook for 20 minutes, then flip pizza over and cook for another 15 minutes or until golden. 5 Heat butter in a small frypan and add mushrooms, thyme leaves, 1 tbs of cauliflower water and season with salt and pepper. Cook for 5-8 minutes over medium heat or until beginning to soften. Scatter mushrooms over pizza base, sprinkle over both cheeses and cook for 10 minutes. 6 Toss rocket with olive oil, lemon juice, salt and pepper and scatter over pizza to serve kj 16.9g 7.8g 12.3g 8g 17.9g 283.8cal 6.3g

4 Sauteed Mushrooms & Cream Cheese on Bruschetta SERVES 1 PREP 2mins COOK 5mins V GF EF NF This wholly satisfying breakfast comes together in minutes. 1 tsp butter 150g mushrooms, sliced 2 slices wholegrain, sourdough or gluten-free bread 1 clove garlic, cut in half 1 tbs cream cheese 1 sprig fresh thyme 1 Heat butter in a non stick frypan over medium heat. Add mushrooms and saute for 5 minutes, stirring only once or twice. Add 2 tbs water, season with salt & pepper, stir well, scraping any caramelised bits from the pan and continue to cook until water has evaporated. 2 Toast bread, then rub toast with cut side of garlic. Spread with cream cheese, top with mushrooms and thyme leaves to serve kj 9.8g 31.6g 5.7g 7.6g 14.7g 308.2cal 2.2g

5 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. 1 corn tortilla 1 Preheat sandwich press or non-stick frying pan. 50g avocado 30g feta cheese 20g rocket or salad greens 2 Add avocado, crumbled cheese and rocket to half of the tortilla. Fold in half to toast in press or in frypan, until golden kj 8.3g 15.2g 2.6g 7.3g 19.8g 277.1cal 0.8g

6 Honey Mustard Drumsticks with Asparagus SERVES 2 PREP 5mins COOK 30mins GF EF NF Being prepared for this recipe by getting your marinade on early will really increase the flavour. 1 tbs wholegrain mustard 1 tbs honey 2 garlic cloves, crushed 2 tsp olive oil 4 chicken drumsticks salt & pepper, to taste 2 bunches asparagus, washed & ends trimmed 2 tbs feta 1 Preheat oven to 200 C. Mix mustard, honey, garlic and oil in a bowl. Add drumsticks and toss well, coating them with the mixture. (You can do this a few hours in advance to increase marinade time). 2 Place drumsticks in a single layer in a baking dish lined with baking paper. Season with salt and pepper and bake in the oven for 25 minutes. 3 Scatter asparagus in baking dish and bake for an extra 5-10 minutes or until chicken and asparagus are cooked through 4 Remove from oven and crumble feta over the asparagus to serve kj 36.1g 10.2g 2.6g 8.6g 25.9g 421.7cal 9.7g

7 Baked Eggs with Mushrooms & Tomatoes SERVES 1 PREP 5mins COOK 10mins V GF DF NF A different take on baked eggs, that packs a protein punch. 2 tsp olive oil 2 eggs 2 large (portobello) mushrooms, cleaned & stalk removed 4 cherry tomatoes 4 sprigs thyme 1 Preheat oven to 180 C. Add 1 tsp of olive oil to ovenproof dish. 2 Place mushrooms in the dish and sprinkle over remaining olive oil. Break an egg in each, top with tomatoes and scatter over the leaves of two sprigs of thyme. 3 Season with salt and pepper and bake for 10 minutes, or until the egg is cooked to your liking. 4 Scatter over remaining thyme sprigs to serve. 1117kj 17.6g 5.9g 5.6g 3.7g 18.3g 266.6cal 2g

8 Spring Grapefruit Jar Salad SERVES 1 PREP 5mins COOK 0min V GF EF NF Ideal lunch to prepare the night before and pour in dressing just before serving. 10g baby spinach leaves 125g tin chickpeas, rinsed & drained 1/4 pink grapefruit, flesh cut into cubes 1/4 red onion, finely sliced 1 Fill a large jar (or bowl) with salad ingredients: spinach, chickpeas, grapefruit, onion, avocado and feta. 2 Shake or toss with dressing just before serving. 1/4 avocado, sliced 50g feta cheese, crumbled kj 15.4g 13.9g 6.4g 11.2g Dressing 32.2g 422.9cal 4g 1/2 tsp Dijon mustard 1 tsp lemon juice salt & pepper, to taste 2 tsp olive oil

9 Beef Pistachio Meatballs with Honey Mustard & Wilted Greens SERVES 2 PREP 10mins COOK 20mins GF EF What's better than meatballs? Fancy meatballs! These are well worth the effort for the nutty kick and the smooth sweet sauce. Meatballs 200g beef mince 1/2 red onion, finely diced 1 garlic clove, minced 1/2 cup finely chopped flat leaf parsley 1/2 cup finely chopped coriander 2 tsp grated lemon zest 1 tsp chilli flakes 30g pistachios, roughly chopped 1 tsp salt flakes 1 tsp ground black pepper 1 In a large bowl, place meatball ingredients and mix until well combined. Shape into 3cm diameter balls. 2 Heat oil in a large frypan and fry meatballs over medium heat for around 8-10 minutes, turning every few minutes to ensure they are evenly cooked. 3 To make the wilted greens, heat oil in a medium frypan over low heat. Add garlic and fry until just starting to colour. Add broccoli stems and cook for 3 minutes, stirring occasionally. Add silverbeet with a tablespoon of water and cook for a further 3 minutes or until silverbeet has softened. Season with salt and pepper. 4 To make the honey mustard sauce, place all ingredients in a medium bowl and whisk until all combined Pour into a serving jug or small bowls, serve with meatballs and greens. 1 tsp extra virgin olive oil Wilted greens 1 garlic clove, minced 300g Chinese broccoli (gai lan) kj 29.2g 9.6g 4.6g 7.9g 1/4 bunch silverbeet, sliced into 2cm lengths salt & pepper to taste 25.7g 428.6cal 7.4g 1 tsp extra virgin olive oil Honey mustard sauce 1 tsp wholegrain mustard

10 1 tsp honey 1 tsp lemon juice 1/4 cup Greek yoghurt

11 Seared Salmon on Smashed Pea & Cauliflower SERVES 2 PREP 5mins COOK 15mins GF DF EF NF This simple salmon recipe is a tasty midweek go-to dinner. 3 tsp coconut oil 1 clove garlic, crushed 400g cauliflower florets 100g frozen or fresh peas salt & pepper, to taste 1 Heat coconut oil in a medium saucepan over medium heat and saute garlic for a few minutes. Add cauliflower, 1/2 cup of salted water and simmer, covered for 8 minutes. Add peas and cook for another 2 minutes. Drain, reserving any liquid, and mash, adding any liquid if needed. Adjust seasoning. 1 tbs kecap manis (sweet soy) 1/2 tsp chilli flakes 2 x 150g salmon fillets lemon wedge, to serve 2 Meanwhile, heat a frypan or grill over high heat and combine kecap manis and chilli. Cook salmon skin side down for 4 minutes, turn and cook for another 4-6 minutes, depending on thickness. Brush with marinade in last few minutes of cooking. 3 Serve salmon on bed of mash with a lemon wedge. 2052kj 40g 12.4g 10.3g 11.2g 28.9g 490.1cal 9.8g

12 Falafel Salad SERVES 1 PREP 0min COOK 0min V VE GF DF EF NF Fresh, flavourful and vegan, this is the perfect lunch - with or without the wrap. 5 x (pre-made) falafel balls 50g mixed salad leaves 1 medium tomato salt & pepper, to taste 1 tsp extra virgin olive oil 1/4 lemon, juiced 1 tbs hummus 1 tsp fresh coriander, chopped 6 green olives (optional) 1 Heat falafel balls according to packet instructions. Toss salad and tomatoes with salt and pepper, olive oil and lemon juice. Serve warmed falafel with salad, olives, hummus and a sprinkle of fresh coriander kj 17.9g 11.5g 311.9cal 20.3g 7.7g 12.3g 2.9g

13 Kashmiri Chicken Curry SERVES 2 PREP 10mins COOK 35mins GF DF EF NF Love your spices? Feel free to add ground cardamon and turmeric. You can also substitute fresh ginger for ground if you have it on hand. 2 tsp coconut oil 1 Preheat oven to 180 C. 1 red onion, finely chopped 1 garlic clove, crushed 1 tsp ground ginger 1 tsp ground cumin 1/2 tsp ground coriander 1/4 tsp ground chilli 250g skinless chicken thighs 400g tin crushed tomatoes 250g sweet potato, cut in 2cm cubes salt & pepper, to taste 2 Heat oil in a frypan, add onion and cook for a few minutes. 3 Add garlic, ginger and spices and cook for a few minutes until fragrant, then add chicken and cook for 5 minutes to brown. 4 Transfer to an ovenproof dish, add tomatoes, sweet potatoes and season with salt and pepper. 5 Cover and cook in oven for half an hour, adding beans in the last 5 minutes. 6 Stir through chopped coriander and serve topped with sprigs of coriander and sesame seeds. 100g green beans, trimmed 1/4 bunch fresh coriander, chopped, plus a few sprigs to serve kj 28.8g 27.8g 10.3g 9g 1 tsp black sesame seeds 17.7g 406.2cal 15.9g

14 Greek Lamb Kebabs with Simple Salad SERVES 2 MAKES 6 PREP 20mins COOK 10mins GF EF NF Serve these with couscous or salad, rolled up in a wrap with fresh greens, or munch directly off the skewer! 250g lamb fillets, cut into 1 Combine lamb pieces, lemon juice, oregano, rosemary approximately 2cm cubes (you'll need and garlic in a freezer bag and stand in a bowl for at least 12 pieces) 20 minutes. Turn the bag regularly to ensure all pieces are coated by the marinade. 1 tbs lemon juice 2 Preheat BBQ or grill pan over medium to high heat. 1 tsp dried oregano Thread a piece of meat onto skewer, followed by a piece of cheese, another piece of meat and finish with a 1 tsp chopped rosemary tomato. Spray kebabs with oil and cook for a few minutes 1 clove of garlic, minced on each side. 6 bamboo skewers, soaked in water for 20 minutes (this prevents burning) 80g haloumi, cut into 6 cubes 3 Squeeze over lemon juice and garnish with herbs. To serve, toss salad leaves, cucumber and tomatoe with olive oil, balsamic vinegar and season with salt & pepper to taste. 6 cherry tomatoes olive oil spray 1/2 lemon, to serve fresh herbs such as parsley, thyme, oregano to serve kj 36g 8.7g 4.8g 6g To serve 16.8g 342.7cal 6.3g 150g mixed salad leaves 1 continental cucumber, sliced 250g cherry tomatoes, halved 2 tsp olive oil 1 tsp balsamic vinegar salt & pepper to taste

15 Quick Banana Pancakes SERVES 1 PREP 5mins COOK 5mins V GF NF These pancakes are quick, easy and delicious! Feel free to play around with the recipe by adding some vanilla extract or peanut butter for extra oomph. 2 eggs 1/8 tsp baking powder 1/4 tsp ground cinnamon 1 large banana, mashed 1 tsp coconut or olive oil 1/4 cup raspberries, fresh or frozen 2 tbs natural yoghurt 1 Blend eggs, baking powder and cinnamon until well combined. Add banana and give a short blitz to just combine. NOTE: the trick to this recipe is to not over- or underblend the mixture. 2 Heat oil in a small frypan over medium heat. Once hot, add 1/4 of mixture, tilting pan to cover the base. Cook until bubbles appear and the bottom is cooked, then gently flip over and cook the other side. Keep warm whilst cooking the remaining mixture. 3 Serve with raspberries and a dollop of yoghurt kj 14.5g 25.8g 6g 3.7g 14g 301.6cal 18.7g

16 Harissa Chicken with Lemon Pistachio Quinoa SERVES 4 PREP 10mins COOK 30mins GF DF EF Get excited. This dish is a flavour bomb just waiting to blow your mind! Feel free to customise seasonings and garnishes to your liking. Note: this recipe serves 4. 1 tsp cumin seeds 1 tsp coriander seeds 4 long red chillies 3 cloves garlic, crushed 2 lemons, zested & juiced 2 tsp olive oil 500g chicken breast 180g quinoa 1 red onion, finely chopped 1 clove garlic, crushed 60g pistachios, roughly chopped 1/2 bunch mint, leaves picked & roughly chopped 1/2 bunch parsley, roughly chopped 1 Preheat oven to 180 C and line a baking tray with baking paper. 2 Combine cumin, coriander seeds, chillies, garlic, half the lemon juice and zest and 1 tsp olive oil in a food processor and blend to form a paste. Stir through chicken pieces and set aside for 30 minutes. 3 Arrange chicken on baking tray and cook for 30 minutes. 4 Place quinoa and 1 1/2 cups salted water in a saucepan and bring to the boil. Simmer for 15 minutes or until water has been absorbed and quinoa is tender, set aside. 5 Heat remaining oil in a medium frypan and cook onion for 2 minutes. Add garlic and cook for another minute. Add cooked quinoa and 40g of pistachios and stir through. Remove from heat and stir through remaining lemon juice and zest, mint, parsley and season with salt and pepper. 6 Serve with chicken and scatter over remaining pistachios kj 38.3g 30.5g 8.2g 2.2g 15.1g 429.7cal 5.2g