Kiwi Coconut Smoothie

Transcription

1 Kiwi Coconut Smoothie SERVES 1 PREP 5mins COOK 0min V GF EF NF Start your day bursting with energy with this tropical smoothie. 2/3 cup natural yoghurt 1/2 cup milk 1 kiwi fruit, roughly chopped (including skin) 1 Combine all ingredients in a blender and whizz until smooth. 1 tbs desiccated coconut Sat. 4 ice cubes kj 13.9g 15.4g 1.5g 12.7g 17.4g 281.7cal 15.3g

2 Californian Jar Salad SERVES 1 PREP 5mins COOK 20mins V VE GF DF EF NF This is a great take-to-work salad; make it up in the morning and, with the dressing on the bottom, your other ingredients will stay crisp and fresh. 1/8 cup brown rice, rinsed 1/2 small brown shallot, finely chopped 1 tbs lime juice 2 tsp olive oil 1/2 Lebanese cucumber, chopped Half a 125g tin corn kernels (1 fresh corn cob) 1/2 jalapeno chilli, chopped & deseeded (optional) 1 Rince brown rice thoroughly in a sieve, then place in a saucepan and cover with cold water. Bring to the boil and simmer gently for 20 minutes, or until tender. Add ½ teaspoon of salt in last 5 minutes. Drain and set aside to cool. 2 Place shallots in a tall jar (or bowl). Whisk together lime juice, olive oil and salt and add to jar. 3 Next, layer jar with cucumber, corn, rice, jalapeno, red capsicum, pumpkin seeds, quinoa, coriander and spinach and refrigerate until ready to serve. 4 Just before serving, toss salad well and season with salt and pepper. 1/2 red capsicum, deseeded & diced 1/4 cup puffed quinoa 1 tbs fresh coriander, roughly chopped kj 8.6g 47.6g 10.9g Sat. 2.7g 25g baby spinach leaves 2 tsp pumpkin seeds 16.3g 401.5cal 5.7g

3 Spinach & Pumpkin Risotto SERVES 2 PREP 10mins COOK 45mins V GF EF NF This nutritious risotto is so full of flavour (and leftovers the next day are even better!). 1 tsp olive oil 1/2 red onion, finely chopped 1 garlic clove, crushed 1 tsp Italian dried herbs 1/2 cup arborio rice 2 cups vegetable stock 1/4 cup peas, fresh or frozen (defrosted) 100g pumpkin, grated 150g baby spinach leaves 1 Heat oil in a heavy-based saucepan over low-medium heat. Add onion, garlic and herbs and cook, stirring for 3 minutes or until onion has softened. 2 Add rice and cook for 2 minutes, stirring until well coated in mixture. 3 Add stock to the pan and bring to a simmer. Cook for minutes, stirring regularly, or until liquid is almost completely absorbed. 4 Add peas and pumpkin and cook for 5 minutes. 5 Stir through spinach and cook for a further 3 minutes. 6 Add parsley, sunflower kernels and parmesan. Season to taste, then serve. 2 tbs fresh parsley, chopped 1 tbs sunflower kernels 4 tbs parmesan, grated salt & pepper, to taste kj 20.7g 47.1g 9g Sat. 4g 14.4g 419.4cal 5.7g

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. Sat kj 9.8g 31.6g 5.7g 7.6g 14.7g 308.2cal 2.2g

5 Immunity Boost Soup SERVES 4 PREP 10mins COOK 20mins V VE GF DF EF NF D Only add the miso as you are about to serve; don't let it boil or you'll destroy the beneficial bacteria and change the flavour. You can freeze this soup, without the miso - just add it before serving. 250g rice noodles Olive oil spray 1 Cook rice noodles as per packet directions. 2 Heat a large saucepan over high heat, spray with oil and cook onion, garlic, chilli and ginger for a few minutes. 1 red onion, chopped 3 Add mixed vegetables and cook for about 5 minutes. 2 garlic cloves, chopped 1/4 tsp sambal oelek (minced chilli) 6g ginger, grated 300g rainbow salad or grated beetroot, carrot & broccoli stems 4 cups vegetable stock 4 Add stock, bring to a simmer and continue to cook for 10 minutes. 5 Add lentils and chickpeas, return to a simmer, then remove from heat. 6 To serve, divide rice noodles between bowls. Add 2 tsp miso (per serve) to hot soup and veggie mix, then pour over noodles. 400g tin lentils, well rinsed 7 Add a squeeze of lemon and some parsley. 400g tin chickpeas, well rinsed 2 tbs white miso (2 tsp per serve) 1 lemon wedge 2 tbs parsley, chopped kj 20.1g 38.7g 7.8g Sat. 0.9g 4.9g 307.2cal 6.5g

6 Scrambled Egg & Watercress Wrap SERVES 1 PREP 5mins COOK 5mins V GF DF NF This is such an easy way to enjoy an egg sandwich. Chop up your veggies and cook your egg the night before and either assemble at home, or toss the leaves in with your veg and 'wrap it up' at work. 2 tsp mayonnaise 1/2 tsp Dijon mustard 1 Whisk together mayo, mustard and lemon juice in a bowl. Add onion, capers, celery and cucumber, and set aside. 2 tsp lemon juice 2 Crack your eggs into a small bowl and lightly beat. 2 tsp red onion, finely chopped 1 tsp capers 1 tbs celery, finely chopped 2 tbs cucumber, peeled, chopped & deseeded 2 eggs 1 tsp olive oil 3 Heat oil in a non-stick frypan over medium to high heat. Add eggs, tilting pan to spread mixture around. Cook for a few minutes, pushing mixture in from the edge to allow wet mixture to cook. 4 When just cooked, gently fold through the mayo mixture and season with salt and pepper. Remove from heat. 5 Arrange leaves over the centre of the wrap and top with scrambled egg mixture. Roll it up and serve. salt & pepper 50g watercress, leaves picked or baby spinach leaves Sat. 20cm gluten-free wrap kj 14.9g 31.1g 3.9g 3.8g 20.6g 377.3cal 3g

7 Tofu Sandwich with Ensalada Chilena SERVES 2 PREP 10mins COOK 5mins V GF DF NF Our vegetarian take on a Chilean steak sanga! 1/2 red onion, finely sliced 1 tomato, diced 1 Combine onion with tomato, coriander, oil and vinegar for the ensalada. Season with salt and pepper and set aside to let flavours infuse. 1/4 bunch coriander, roughly chopped2 Heat a grill pan over high heat, brush or spray tofu with oil and cook for a few minutes each side. Season with salt 1 tsp olive oil and pepper. 2 tsp red wine vinegar salt & pepper 150g firm tofu, cut in 2cm slices 1 tbs good quality mayonnaise 3 To assemble, toast bread, spread one slice with mayo, top with avocado, tofu and ensalada and remaining toast slice. 1/4 avocado, sliced Sat. 4 slices wholegrain (or gluten free) bread kj 19.2g 27.8g 9.9g 3.7g 24.8g 430.2cal 4.8g

8 Quinoa Bircher SERVES 1 PREP 5mins COOK 0min V GF EF This is the perfect weekday rush breakfast. Make it up the night before in a jar, add toppings and breakfast is done. Feel free to add other spices like cardamom, ginger and cloves for a real 'chai' flavour. 1 tbs dried cranberries 2 tbs quinoa, well rinsed 1/8 tsp ground cinnamon 1/2 cup natural yoghurt 2 tbs orange juice 1/2 tsp vanilla essence 2 tbs blueberries, fresh or frozen 1 Chop cranberries and combine with quinoa, cinnamon, yoghurt, orange juice and vanilla in a bowl or jar and stand in fridge overnight. NOTE: If you're using frozen blueberries, place in a separate bowl in the fridge to defrost overnight. 2 To serve, top with blueberries and sprinkle over walnuts. 1 tbs walnuts Sat kj 13.2g 37.6g 5.2g 3.9g 14.1g 343.6cal 21.6g

9 Nutrition Bomb: Radiance (vegetarian) SERVES 1 PREP 5mins COOK 10mins V VE GF DF EF NF Cabbage is a rich source of vitamin C, and also high in sulfur, often called 'nature's beauty mineral'. Sulfur is needed to produce keratin, an essential protein for radiant skin and hair. 75g firm tofu, cut into strips 1 tsp kecap manis (sweet soy sauce) 20g soba noodles, cooked & refreshed in cold water 1 Lebanese cucumber, chopped into 2cm cubes 1/3 avocado, cubed 1 In a bowl, toss tofu strips in soy sauce, then grill in a fry pan over medium-high heat for a few minutes each side, until cooked. 2 Mix together noodles, cucumber, avocado, cabbage with sesame oil and lime juice and serve with tofu. 50g red cabbage, thinly sliced Sat. 1/2 tsp sesame oil kj 13.5g 17.5g 7.1g 3.9g 1/2 tsp lime juice 21.6g 331.7cal 3.3g

10 Gado Gado SERVES 2 PREP 5mins COOK 15mins V GF This is a hearty vegetarian salad, with a nutty protein kick. 150g firm tofu, cut in 2cm cubes 1 tbs tamari 150g small potatoes, quartered 2 eggs 40g green beans 1 bunch baby pak choy, sliced 1 tbs coconut oil 2 tbs natural yoghurt 1 tbs crunchy natural peanut butter 1 small red chilli, finely chopped 1 cup bean shoots 4 sprigs fresh coriander 2 tsp fried shallots 1 Place tofu and tamari in a small freezer bag, toss to coat and set aside to marinate, shaking every few minutes. 2 Place potatoes and eggs in a saucepan of cold water and bring to the boil. Set timer and remove eggs after 4-5 minutes (depending on how firm you like your eggs), and place in bowl of cold water. Peel when cool. 3 Continue to cook potatoes for another 3-4 minutes, or until cooked. Add beans and pak choy in last 30 seconds of cooking, drain and add to cold water to stop the cooking process. 4 Heat oil in a frypan over medium heat. Add drained tofu and cook, turning after a few minutes, and brown all sides. 5 Blend together yoghurt, peanut butter and chilli. Divide beans, pak choy, quartered eggs, potatoes, tofu, coriander and shallots between two plates and serve with dressing. Sat. 1743kj 23.2g 14.6g 6.9g 13.1g 27.9g 416.3cal 5.2g

11 Grilled Haloumi with Greek Salad SERVES 2 PREP 5mins COOK 10mins V GF EF NF The best cheese is grill-worthy! Enjoy this Mediterranean meal in 10 minutes. 250g haloumi, cut into 1cm thick slices1 Heat a non-stick frying pan or griddle pan to mediumhigh heat and grill haloumi slices for a couple minutes 1/2 lemon, cut into wedges, to serve each side until golden. Greek Salad 1/4 red onion, finely sliced 2 To prepare the salad, place all salad ingredients into a bowl and toss until combined. Serve with grilled haloumi, season with salt & pepper and a squeeze of lemon. 250g cherry tomatoes, halved 1/2 cup kalamata olives 1 continental cucumber 1/4 iceberg lettuce kj 29.4g 7.8g 4.3g Sat. 15.2g 1 tbs fresh dill 2 tsp olive oil 31.8g 450.4cal 7.3g 1 tsp lemon juice

12 Avocado & Egg Muffin SERVES 1 PREP 2mins COOK 5mins V GF DF NF Start your day on the right foot with this protein-packed breakfast. 2 eggs 1 gluten-free or wholegrain English muffin 1 tbs avocado 1 tbs tomato chutney 1 Heat a non-stick frypan over medium heat. Crack eggs into the pan, turning to cook both sides. 2 Toast muffin, then spread one side with avocado and the other with chutney. Add eggs to serve. Sat kj 18.1g 37.4g 3.7g 3g 12.8g 343.7cal 9.8g

13 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 Sat. 2.9g

14 Miso Pumpkin Curry SERVES 4 PREP 10mins COOK 40mins V GF DF EF NF Miso is the real hero in this curry, bringing together the spicy and tangy flavours while adding an oriental kick. 1/2 cup brown rice 2 tbs pumpkin seeds 1 kg pumpkin, cut into 2cm cubes 2 tsp olive oil 2 tbs lemon juice 2 tbs white miso paste 2 tbs red curry paste 400g green beans, cut into 3cm pieces 1/2 red onion, finely sliced 150g baby spinach leaves 1/2 bunch mint, leaves picked 1 Place rice and 3/4 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. 2 Preheat oven to 200 C and line an oven tray with baking paper. 3 Toast pumpkin seeds in oven for 5-10 minutes, or until beginning to brown and set aside. 4 Toss diced pumpkin with 1 tsp each of oil and lemon juice, and 2 tbs miso and curry paste, and bake for 30 minutes. Cool for at least 10 minutes. 5 Bring a saucepan of salted water to the boil, add beans and cook for 2 minutes. Drain and refresh under cold water. 6 Whisk remaining olive oil and lemon juice together, season with salt and pepper and gently combine with pumpkin, beans, onion, spinach and mint in a bowl. 7 Scatter over pumpkin seeds to serve. Sat kj 13.3g 47.2g 15.2g 2g 12.8g 386cal 19.7g

15 Blueberry Buckwheat Pancakes SERVES 2 PREP 5mins COOK 20mins V GF DF NF The perfect pancake for the gluten-free household. Freeze remaining serves for a delicious snack in the coming weeks. 1/2 cup rice flour 1/2 cup buckwheat flour 1 tsp baking powder 1 tsp soda bicarbonate 1/4 tsp salt 1 1/2 cups coconut milk 1 egg 1 tsp vanilla extract 50g blueberries 1 tsp honey 1 tsp desiccated coconut 1 Sift flours, baking powder, soda bicarbonate and salt into a medium sized bowl and make a well in the centre. Whisk together milk, egg and vanilla and pour into the centre of the flour. Stir with a fork until combined. 2 Heat a frypan over medium heat. Grease or spray pan lightly with oil and measure 2 tbs of batter per pancake into frypan. Add 3-4 blueberries to each pancake and cook for approximately 2 minutes, or until golden. Turn and cook for another minute. Keep warm in a preheated oven and cook remainder of batter. 3 Drizzle pancakes with honey, scatter over remaining blueberries and sprinkle with desiccated coconut. Sat kj 16.3g 66.4g 5.1g 4.4g 9.1g 430.5cal 11.3g

16 Sticky Tofu SERVES 2 PREP 2mins COOK 20mins V VE GF DF EF Our vegetarian alternative to Sticky Chicken. Serve with sticky sauce drizzled atop, or on the side for dipping. 300g firm tofu, in 1 cm slices 1 tbs sweet chilli sauce 1 tbs tamarai or soy sauce 2 tsp crunchy peanut butter 1 Heat grill to medium/high. Combine sweet chilli & soy sauce with peanut butter in a small saucepan and heat over low-medium heat until blended. Add to tofu and allow to marinate for as long as possible. 2 Place tofu on a lined tray and grill for 4-6 minutes both sides until brown. Sat. 993kj 19.8g 6.5g 5.8g 1.9g 13.7g 237.2cal 5.7g

17 Ginger & Sesame Greens SERVES 2 PREP 5mins COOK 5mins V VE GF DF EF NF These crunchy greens are the perfect accompaniment to any Asian-flavoured main, or just munch them up on their own! 2 tsp sesame seeds 1 bunch asparagus 1 Toast sesame seeds in a dry hot fry pan until just beginning to brown (watch carefully as they can burn quickly). 150g snow peas 2 Combine dressing ingredients. Dressing 1 tsp sesame oil 3 Trim and wash all vegetables and blanch in boiling water for a few minutes. Drain and toss immediately with dressing. Scatter over sesame seeds to serve. 1 tsp rice wine vinegar 2 tsp tamari (or soy sauce) 1 tsp finely chopped fresh ginger 352.2kj 5g 4.9g 3.9g Sat. 0.6g 4.1g 84.1cal 3.4g