Blueberry Nectarine Porridge

Transcription

1 Blueberry Nectarine Porridge SERVES 1 PREP 5mins COOK 15mins V GF EF This gluten-free porridge makes excellent use of summer fruits. 1/2 cup quinoa 1 cup milk 2 tsp vanilla extract 2 tsp honey 1/2 cup blueberries 1 nectarine, sliced 1 tbs almond meal 1 In a saucepan over medium heat, simmer quinoa with 1 cup of water, covered for 8-10 minutes. Add milk and continue to simmer, covered for another 5 minutes. 2 Stir through vanilla, honey and almond meal and serve topped with blueberries and nectarine and a few mint leaves. A sprig of mint leaves (optional) kj 25g 92.4g 10.9g 6.5g 19.8g 666.8cal 44.8g

2 Deconstructed Sushi Salad SERVES 1 PREP 20mins COOK 20mins V VE GF DF EF NF This fresh, flavoursome salad is so delicious, you won't want to share! 1/4 cup brown rice, rinsed 2 tsp rice wine vinegar 2 tsp tamari or soy sauce 100g firm tofu, diced into 2cm cubes 1/2 tsp sesame oil 1/2 cucumber, deseeded & diced 1/2 carrot, grated 1/2 avocado, diced 1/2 spring onion, thinly sliced 1 tsp sesame seeds, toasted 1/2 sheet of nori seaweed, thinly sliced 1 To make the dressing, mix together ingredients with 1 tsp water and set aside. 2 Soak wakame in lukewarm water for 10 minutes, drain and blanch in hot water, then refresh in cold water to improve the colour. Dry in a clean tea towel or paper towel, then chop finely. 3 Cook rice to your liking. 4 Heat vinegar, sugar and salt in a small saucepan until sugar is dissolved and pour over rice. Stir through, then set aside to cool. 5 Spray tofu with oil and fry until golden. 6 Toss rice with wakame, tofu, cucumber, carrot, radish, avocado, pickled ginger, spring onion and dressing. Top with sesame seeds and nori strips to serve kj 20.6g 43.3g 10.3g 6.2g 33.7g 580.4cal 4.3g

3 Fettuccine with Eggplant & Chickpeas SERVES 2 PREP 5mins COOK 20mins V GF EF NF This is such a quick and easy meal to whip up - the perfect midweek 'don't feel like cooking dinner' dinner. 200g wholemeal fettuccine (or gluten free) 1 tbs olive oil 1 red onion, chopped 1 garlic clove, crushed 1 tsp capers 1 red chilli, chopped (seeds removed for less heat) 1 eggplant, diced 400g tin chopped tomatoes 400g tin chickpeas, drained 50g baby spinach leaves 1 Heat olive oil in a non-stick saucepan over medium-high heat. 2 Add onion and garlic and cook for a few minutes until onion has softened. Meanwhile, cook fettuccine according to packet instructions. 3 Add capers, chilli and eggplant and continue to cook until eggplant has softened, around minutes. 4 Add tomatoes, chickpeas and simmer for a few minutes. Add spinach and cook until wilted. Adjust seasonings. 5 Drain pasta, toss with sauce and top with parmesan and parsley. 3 tbs parmesan, grated 1 tbs parsley, chopped kj 29.7g 92g 27.8g 4g 19g 721.6cal 16g

4 Shakshuka SERVES 2 PREP 5mins COOK 20mins V GF DF NF This is a traditional French Moroccan dish that can be eaten at breakfast with eggs or as part of a main course. Versions of this meal are found in many other Mediterranean countries. 1 tbs olive oil 1 red onion, diced 2 garlic cloves, crushed 1 tsp ground cumin 1 tsp sweet paprika 1 red capsicum, deseeded & diced 1 Heat a non-stick frypan over medium heat and drizzle with oil. 2 Add onion and cook for 1-2 minutes. Add garlic, cumin, paprika and capsicum and continue cooking for another minute. 3 Pour in tomatoes, then bring to a simmer for around 10 minutes, stirring regularly. 4 Stir through parsley. 1 yellow capsicum, deseeded & diced 5 Make 6 holes in the mixture and add the eggs. Cover 1 green capsicum, deseeded & diced and continue to cook until eggs are cooked, around 5 minutes, or to your liking. 2 x 400g tins crushed tomatoes 1/2 cup fresh parsley, chopped 6 large eggs kj 25.5g 20.5g 10.2g 8.1g 26g 438.2cal 20.1g

5 Baked Barramundi with Asparagus & Cherry Tomatoes SERVES 2 PREP 10mins COOK 15mins GF DF EF NF Parsley stems are a very under-utilised ingredient. Rather than throw them in the bin, use their concentrated flavour in your cooking. 3 tbs olive oil 1 tbs lemon juice 1 Preheat oven to 220 C. Blitz 2 tbs oil, lemon juice, parsley and garlic in a food processor. Season with salt and pepper and set aside. 1 1/2 cups continental parsley, roughly2 Heat 1 tbs oil in an oven-proof frypan over high heat chopped (including stems) then sear fish, skin-side down for 2 minutes. 1 garlic clove, roughly chopped salt & pepper, to taste 500g barramundi fillet, skin slashed a few times with a sharp knife to prevent from curling & allow even cooking 2 bunches asparagus, woody ends removed 3 Remove fish from pan, add asparagus and replace fish, skin-side up on top of asparagus. Top with tomatoes, season with salt and pepper and bake for minutes, or until fish is cooked. 4 Divide between two plates, add potato and serve with parsley-lemon sauce and parsley sprigs. 250g cherry tomatoes 500g potatoes, cut in quarters & boiled kj 59.5g 32.1g 12.2g 5.5g 4 parsley sprigs, to serve 34.2g 702.7cal 9.5g

6 Choc Hazelnut Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF This is a quick, easy and very filling breakfast. For an even faster kitchen pit stop, freeze bags with cocoa, banana slices, chopped dates and hazelnuts. All you need to do is add milk, ice and blitz! 1 cup milk 2 tbs cocoa powder 1 banana, sliced 1 Place all ingredients in a blender and whiz until thick and creamy. 4 pitted dates 40g hazelnuts 2686kj 18.8g 56.5g 13.4g 7.9g 4 ice cubes 35.7g 639.8cal 45.7g

7 Tuna & Cannellini Bean Salad SERVES 2 PREP 10mins COOK 0min GF DF EF NF Keep yourself feeling light with this fresh, simple and tasty salad. 1 tbs lemon juice 1 tbs extra virgin olive oil 1 garlic clove, crushed salt & pepper, to taste 1 Whisk together lemon juice, oil, garlic and salt and pepper in a small bowl. 2 Gently combine tuna, onion, beans, cucumber, tomatoes and parsley in a bowl and pour over dressing to serve. 425g tin tuna in oil, drained 1 red onion, finely diced 400g tin cannellini beans, drained & rinsed 1 Lebanese cucumber, roughly chopped kj 63.4g 24.2g 13.3g 6.4g 4 roma tomatoes, cut in wedges 40.3g 745.1cal 11.6g 1/2 cup fresh parsley, roughly chopped

8 Chilli Con Carne with Soft Polenta SERVES 2 PREP 5mins COOK 25mins GF EF NF Our chilli con carne recipe is a great meal to have up your sleeve. 1 tbs olive oil 1/2 onion, finely chopped 1 garlic clove, crushed 1/2 tsp chilli flakes 1 tsp ground cumin 400g beef mince 1/2 tsp salt 400g tin crushed tomatoes 400g tin kidney beans, drained & rinsed 1 Heat oil, onion, garlic and spices in a large frypan over meium heat and cook for a few minutes. 2 Turn up heat, add beef and salt, breaking up any clumps with a fork, and cook until meat is browned. Stir in tomatoes and simmer over low-medium heat for 20 minutes. 3 Stir through beans and adjust seasonings. 4 Meanwhile, add soaked polenta to 2/3 cup of boiling salted water to a saucepan, stir and cook over medium heat until thickened. You may need to add another few tablespoons of boiling water if it's still grainy. 5 Divide polenta between plates. Add cooked chilli, and top with yoghurt, avocado, coriander and chopped red chilli. Polenta 1/3 cup polenta, soaked in 1/3 cup cold water To serve kj 59.6g 43.2g 13.8g 13.4g 1/3 cup natural yoghurt 1/2 avocado, sliced 39.7g 802.9cal 11.9g 2 tbs fresh coriander, roughly chopped 1 small red chilli, finely chopped (optional)

9 Smoky Seafood Gumbo SERVES 2 PREP 10mins COOK 15mins GF DF EF NF Not too heavy, not too light, this seafood gumbo is just right! 1/3 cup brown rice 2 tbs olive oil 1 brown onion, finely chopped 2 garlic cloves, crushed 1 Place rice and 2/3 cup salted water in a saucepan, cover, bring to a gentle simmer and cook for approximately minutes. Water should be absorbed, if not continue to cook uncovered. Remove from heat, and stand covered for 5 minutes, then adjust seasonings to serve. 4 anchovy fillets, roughly mashed with a fork 1 tsp chilli flakes 1 1/2 tsp smoked paprika 2 Heat oil, shallot, garlic, anchovies, chilli and paprika in a heavy-based saucepan over medium heat and cook for a few minutes, or until shallots have softened. 3 Add vinegar, tomatoes, 1/2 cup of water and capsicum and simmer for 10 minutes. Adjust seasonings. 1 1/2 tbs red wine vinegar 2 x 400g tin crushed tomatoes 1 green capsicum, deseeded & sliced 600g seafood marinara mix 3 tbs fresh coriander, chopped 4 Add marinara mix and simmer for 3-4 minutes or until seafood is just cooked. 5 Serve over rice, with a squeeze of lime and scatter remaining fresh coriander to serve. 1 lime, juiced kj 73.4g 42.8g 9.9g 7.3g 31.3g 772.9cal 15.5g

10 Salmon & Avocado Lettuce Wraps SERVES 1 PREP 2mins COOK 0min GF DF EF NF A quick protein-rich lunch is just 2 minutes away! 1 1/2 tbs olive oil 1 1/2 tbs vinegar 2 tsp dijon mustard 210g tin salmon 1/2 avocado, sliced 1 Whisk oil, vinegar and mustard together and toss with salmon. 2 To serve divide salmon and avocado between lettuce leaves, squeeze over lemon and scatter with dill to serve. half a butter lettuce 2 tsp roughly chopped dill leaves kj 47g 5.7g 4.7g 7.6g 1 lemon, cut in wedges 44.3g 622.9cal 4.9g

11 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 tbs coconut oil 1 Preheat oven to 180 C. 1 red onion, finely chopped 2 garlic cloves, crushed 2 tsp ground ginger 2 tsp ground cumin 1/2 tsp ground coriander 1 tsp ground chilli 600g skinless chicken thighs 400g tin crushed tomatoes 300g 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. 200g green beans, trimmed 1/4 bunch fresh coriander, chopped, plus a few sprigs to serve kj 61.3g 32.8g 13g 27.3g 1 tsp black sesame seeds 47.7g 828.2cal 17.9g

12 Chicken Caesar Salad SERVES 2 PREP 10mins COOK 10mins GF NF Rich, tangy and fresh. This dish is a timeless classic, and with our homemade croutons you just can't go wrong. 3 eggs 2 slices wholegrain or gluten-free bread 1 1/2 tbs olive oil salt & pepper, to taste 600g chicken breast fillets 1 tbs lemon juice 1 tsp Worcestershire sauce 1 garlic clove, crushed 8 cos lettuce leaves, washed and torn 2 tbs grated parmesan cheese 1 Coddle eggs by covering eggs with boiling water in a bowl and set aside for 10 minutes. 2 To make croutons, brush bread with 1 tsp of oil, season with salt & pepper and tear into small pieces. Heat a fry pan over medium heat and cook bread in pan until golden and crisp. Set aside. 3 Brush chicken fillets with 1 tsp oil, season with salt & pepper and cook in pan for 3-4 minutes each side until golden. 4 Whisk together remaining olive oil, lemon juice, sauce, garlic and coddled egg. Season with salt and pepper. 5 Place lettuce in two bowls and toss with dressing and parmesan. 6 Top with sliced chicken and croutons to serve kj 78.4g 8.5g 1.4g 6.6g 27.9g 602.5cal 1.5g

13 Breakfast Quinoa with Banana & Blueberries SERVES 2 PREP 5mins COOK 15mins V GF EF A protein-packed breakfast that's also gluten-free. Make the two serves so you can freeze the extra portion or use as a snack. 3/4 cup mixed quinoa (red & white) 1 1/4 cup milk 1 tsp maple syrup 1 small banana, sliced 2 tbs frozen blueberries 2 tbs walnuts, roughly chopped 1/2 cup milk, extra to serve 1 Note: This breakfast is best made as 2 serves. You can freeze the second portion or use it as a snack. Rinse quinoa in a sieve with cold watter. 2 Heat milk in a saucepan over medium heat until warm, then stir quinoa into milk. Simmer until liquid has been absorbed, between minutes. 3 Remove from heat, stir in maple syrup, blueberries and extra milk (if desired), then top with banana and walnuts kj 19.3g 60.8g 6.8g 6g 24.9g 553.6cal 26.6g

14 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 1 Combine dressing ingredients and set aside. 125g tin corn kernels, rinsed 6 cherry tomatoes 1/2 avocado, diced 1/2 cucumber, cut into chunks 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 1/2 cup fresh coriander, roughly chopped kj 20.2g 49g 15.5g 10.4g 40g feta 30.1g 583.4cal 15.5g Dressing 2 tsp sweet chilli sauce 1 tbs lemon juice 1 small corn tortilla

15 Sweet Potato Margherita Pizza SERVES 2 PREP 10mins COOK 55mins V GF Our easy homemade passata is what makes this a next level pizza, but if you're short on time store-bought passata will do the trick. 900g sweet potato, peeled & grated 2 eggs, lightly beaten 1/2 cup almond meal 1/2 cup grated parmesan 400g tin crushed tomatoes 1 tsp balsamic vinegar 12 basil leaves (6 finely sliced, 6 left whole) 8 baby bocconcini balls, halved salt & pepper, to taste 1 Preheat oven 200 C. Place sweet potato in a saucepan with 1/2 cup of water and season with salt and pepper. Cover and cook for about 5 minutes or until softened. Once cool enough to handle, place in a clean tea towel or clean disposable cloth and squeeze out all the liquid. 2 Mix together sweet potato with egg, almond meal and parmesan. Divide mixture in half, then spread out to two oval shapes on two baking trays lined with baking paper. Cook for 20 minutes, then flip bases over and cook for another 20 minutes or until golden. 3 Meanwhile, simmer tomatoes, vinegar and sliced basil leaves for 30 minutes or until reduced to about 2/3 cup. 4 Spread one tablespoon of passata over each pizza base, top with bocconcini, season with salt and pepper and bake for another 10 minutes. NOTE: you can freeze remaining passata. 5 Top with fresh basil leaves to serve kj 36.7g 71.3g 18.9g 12.5g 35.7g 791.2cal 32.7g