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 Chickpea & Spinach Tagine SERVES 2 PREP 10mins COOK 15mins V GF EF For maximum flavour, make the day before and let the ingredients intensify. 3/4 cup brown rice, rinsed 1 tbs coconut oil 1 small red onion, diced 1 clove garlic, crushed 1/2 tsp ground cinnamon 1 tsp smoked paprika 2 tsp ground cumin 400g tin crushed tomaotes 400g tin chickpeas, drained & well rinsed 40g dates, chopped 1 Bring rice and 3/4 cup salted water to the boil and simmer, covered for 10 minutes, or until all the water has been absorbed. Remove from heat and stand, covered for 10 minutes. 2 Heat coconut oil in a saucepan over medium heat. Add onion and cook for a few minutes, then add garlic and spices and cook, stirring for another minute. Add tomatoes and cook for another minute. 3 Add 1/2 cup water, chickpeas and dates and simmer 15 minutes, or until sauce has thickened. 4 Stir through spinach, adjust seasonings and cook for one more minute. Sprinkle with feta and almonds and serve with rice. 200g baby spinach leaves 50g feta cheese, crumbled kj 26.5g 98.4g 21.2g 15.3g 30g whole almonds, chopped 30g 817.2cal 24g

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 Egg, Feta & Olive Salad SERVES 2 PREP 5mins COOK 10mins V GF NF This protein-rich salad will keep you full for hours. It's worth cooking extra eggs for between meal snacks. 8 eggs 200g mixed salad leaves 2 tbs olive oil 2 tbs white wine vinegar 160g feta, diced 100g olives, pitted (black, green or mixed) 4 corn tortillas 1 Place egg in a saucepan of cold water and bring to the boil. Reduce to a simmer and cook for 6 minutes. Remove from heat and place in cold water. 2 Place salad leaves in a bowl and toss with oil and vinegar. Add feta, olives, peeled sliced egg and season with salt and pepper kj 38.6g 30.3g 2.5g 20.8g 66.5g 878.3cal 1.6g

8 Chilli Non Carne with Cauliflower Rice SERVES 2 PREP 10mins COOK 30mins V GF EF NF A vegetarian twist on the meat chilli classic! 1 tbs coconut oil 1/2 onion, finely chopped 1 garlic clove, crushed 1/2 tsp chilli flakes 1 tsp ground cumin 400g tin crushed tomatoes 400g tin kidney beans, drained & rinsed 4 cherry tomatoes, halved Cauliflower rice 1 head cauliflower, cut into florets 3 tbs coconut oil salt & pepper, to taste 1/2 cup fresh coriander 1 Heat oil, onion, garlic and spices over medium heat and cook for a few minutes. 2 Stir in crushed tomatoes and kidney beans, cover and simmer over low heat for 20 minutes. 3 Add cherry tomatoes and continue to simmer for another 5 minutes. Adjust seasonings. 4 Either finely chop cauliflower or blitz in a food processor to form "rice". Don't overblend or you'll end up with puree! 5 Heat oil in a frypan over low-medium heat. Cook cauliflower for a few minutes to remove rawness or continue to cook a few minutes more until just beginning to brown, depending on your preference. Season to taste, then stir through 1 tbs finely chopped coriander. 6 To serve, divide 'rice' and chilli between two bowls. Top with yoghurt, avocado, remaining coriander sprigs and a squeeze of lime juice. To serve 4 tbs Greek yoghurt kj 20.2g 34g 22.9g 44.6g 1 avocado, diced 1 lime wedge 63.1g 831.6cal 19.7g

9 Smoky Chickpea Gumbo SERVES 2 PREP 5mins COOK 20mins V VE GF DF EF You can make this easy veg version of gumbo as fiery as you want! Feel free to substitute any vegetables you have on hand. 3 tbs olive oil 1 small red onion, finely chopped 2 tsp ginger, grated 1/2 tsp smoked paprika 1/2 tsp chilli flakes 1 stalk of celery 1 Heat oil, onion, ginger, paprika, chilli, celery, capsicum and sweet potato in a large saucepan over medium-high heat, stirring regularly, for about 5-8 minutes or until beginning vegetables are beginning to caramelise. 2 Add tomatoes and 1/2 cup water and continue to simmer for another 8-10 minutes, covered. 3 Add chickpeas and almond meal and cook for a few more minutes, uncovered to thicken. Adjust seasonings. 1 red capsicum, deseeded & diced 500g sweet potato, cut in 3cm chunks 4 Serve scattered with coriander leaves. 400g tin chopped tomatoes 400g tin chickpeas, rinsed and drained 1/3 cup almond meal 4 sprigs of fresh coriander kj 19.7g 62.5g 19.9g 5.5g 44.4g 768.1cal 25.5g

10 Vegetarian Lettuce Wraps SERVES 1 PREP 5mins COOK 10mins V GF EF NF Just grill the corn and lunch is ready! 1 tbs olive oil 2 corn on the cob 1 tomato, diced 2 tbs grated parmesan cheese 1 celery stalk, finely chopped 1/2 long red chilli, seeds removed & sliced 1 spring onion, thinly sliced 1/4 cup coriander sprigs 1 tsp vinegar 2 iceberg lettuce leaves 75g feta, crumbled 1 Preheat a grill or frypan on high heat. Brush corn cobs with oil, then cook, turning occasionally until slightly charred and cooked through, about 10 minutes. 2 Slice corn kernels from cob once cool. Gently toss tomato, celery, chilli, spring onion, coriander, vinegar, oil and corn together. Season with salt & pepper. 3 Place filling in lettuce leaves and top with feta. 2606kj 43.1g 24g 622.4cal 31.5g 6.6g 5.9g 17.2g

11 Fragrant Eggplant & Broccoli Curry SERVES 2 PREP 10mins COOK 30mins V VE GF DF EF This is a very quick cooking curry - perfect for those time-poor week nights. 1/4 cup brown rice, rinsed 1 tbs peanut oil 2 tsp garam masala 1/2 tsp chilli powder 1 onion, finely chopped 1 medium eggplant, cut in eighths lengthways 400g tin crushed tomatoes 400ml tin coconut milk 1/2 tsp salt 1/2 head of broccoli, cut into florets 400g tin chickpeas, well rinsed 4 sprigs fresh coriander 2 tbs flaked almonds, toasted 2 garlic cloves, crushed 1 Place rice and 1/2 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, and season with salt and pepper. 2 Meanwhile, heat oil in a medium sacuepan over medium heat. Add garam masala, chilli, garlic and onion and cook for a few minutes, stirring constantly, until onion has softened. 3 Add eggplant and stir to coat in spice mixture and cook for a few minutes. 4 Add tomatoes, coconut milk and salt and bring to a simmer and cook uncovered for 5 minutes. Add broccoli and chickpeas and cook for another 3-5 minutes or until broccoli is just cooked. Adjust seasonings. 5 Top with coriander and almonds and serve with rice kj 21.8g 55.3g 20.3g 31.9g 50.2g 800.8cal 20.1g

12 Tofu Caesar Salad SERVES 2 PREP 10mins COOK 10mins V GF NF Try this vegetarian take on a timeless classic. With our homemade croutons and a rich, tangy dressing, you can't go wrong. 3 eggs 2 slices wholegrain or gluten free bread 1 1/2 tbs olive oil salt & pepper, to taste 600g firm tofu, cut into 3cm cubes 1 tbs lemon juice 1 tsp kecap manis sauce (sweet soy sauce) or tamari if gluten free 1 garlic clove, crushed 1 Coddle eggs by covering 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 frypan over medium heat and cook in pan until golden and crisp. Set aside. 3 Brush tofu 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. 8 cos lettuce leaves, washed and torn 6 Top with sliced tofu and croutons to serve. 2 tbs grated parmesan cheese kj 48.6g 16.1g 12.8g 8.1g 45.9g 692.7cal 2.3g

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