Healthy-dinner-ideas

Spiced Beef, Pumpkin And Kale Salad Recipe

Kale, being the most nutrient dense food on the planet, is the go-to base for any salad this season. So if you’re looking to serve up something fresh and wholesome, give this spiced beef, pumpkin and kale salad a whirl! Not only is it super simple to make, it contains lots of protein and nutrients to keep you feeling nourished and full.

RELATED: Roasted Rack Of Lamb With Baby Vegetables Recipe 

Ingredients

2 x 200g round steaks (about 2cm thick)

1⁄4 small Japanese pumpkin, peeled and cut into wedges

1 small broccoli, thickly sliced (keep the pieces large as it makes it easier to handle)

1⁄2 tsp each cracked black pepper, chilli flakes and ground coriander

2 cups coarsely torn kale (about 1⁄2 bunch)

1 golden shallot, thinly sliced

2 tbsp extra-virgin olive oil

Juice of 1 lemon

3⁄4 cup coarsely torn flat-leaf parsley

2 tbsp roasted pepitas

Yoghurt-tahini sauce

4 tbsp natural yoghurt

1 1⁄4 tbsp each tahini, lemon juice and olive oil

Spiced Beef, Pumpkin And Kale Salad Recipe

Method

  1. Preheat oven to 200°C. Drizzle pumpkin with 1 tbsp olive oil, season to taste with salt and freshly ground pepper and roast on a baking paper-lined oven tray, turning occasionally for about 25 minutes until browned on the edges and tender.
  2. Preheat a char-grill to high. Combine about 1 tbsp olive oil with pepper, chilli flakes and a pinch of salt, brush over steaks and set aside at room temperature while you cook the broccoli.
  3. Drizzle broccoli slices with 1 tbsp olive oil and char-grill, turning occasionally for about 8 minutes until just tender and charred a bit on the edges, then when cool enough to handle, coarsely chop and set aside.
  4. Wipe char-grill clean then cook steaks, turning once, until browned and cooked to your liking (5-6 minutes for medium-rare, 7-8 minutes for medium), transfer to a plate, cover loosely with foil and set aside to rest for 5 minutes, then thickly slice.
  5. Mix the yoghurt-tahini sauce ingredients in a bowl to combine and season to taste with salt and pepper.
  6. While the meat rests, combine the kale, shallot, extra-virgin olive oil, lemon juice and garlic in a large bowl, season to taste with salt and pepper and mix well with your hands until the kale starts to soften (2-3 minutes).
  7. Toss through the beef, chopped broccoli, parsley, barley and pepitas. Spread a little tahini dressing on serving plates, pile the salad on top and serve.

Recipe courtesy of BeefandLamb.com.au

September 22, 2015

Irish Chicken, Sweet Potato and Cherry Tomato Hot Pot Recipe

With the cold weather well and truly setting in as winter approaches, keep warm with Zoey Bingley-Pullin’s hearty Irish hot pot recipe. It’s great for anyone who’s pressed for time as it’s relatively simple to make, and containing only fresh and whole ingredients, it’s also perfect for those that are health conscious. Really, what more could you want?

RELATED: Quick And Easy Winter Vegetable Soup

Serves 2

Ingredients

Hot Pot

300g chicken breasts

1 tbsp olive oil C

1 brown onion, finely sliced

2 cloves garlic, minced

1/2 red chilli, seeds removed, finely diced

2-3 tsp smoked paprika

1 cups chicken stock

1/4 cup water

1 sweet potato, peeled and cut into 1.5cm cubes

200g cherry tomatoes, halved

1/4 cup continental parsley, roughly chopped

To serve

1/4 cup continental parsley, roughly chopped

Method

  1. Pat chicken dry with paper towels, cut into 3cm pieces and season with salt.
  2. Heat olive oil in a large fry-pan (preferably non-stick) on medium-high heat. Brown chicken for 1-2 minutes each side (chicken doesn’t have to be cooked through), remove from pan and set aside.
  3. Add a drizzle of oil to the pan and cook onion for 2-3 minutes until softened. Add garlic, chilli and paprika and cook for a further minute until fragrant.
  4. Add the chicken stock and water and bring to the boil. Add chicken and sweet potato and cook, covered, for 10-12 minutes or until tender.
  5. Add the tomatoes and half the parsley and cook for a further 3 minutes.
  6. To serve, divide hot pot between plates and garnish with parsley.
May 14, 2015

Savoury Superfood Bowl With Poached Egg Recipe

Who doesn’t love an easy meal that’s packed full of nutrition? Perfect to whip up towards the end of the week when cooking isn’t exactly a priority, this savoury superfood bowl – provided by Sally Matterson from her new book, Healthy Body – has the perfect balance of fats, carbohydrates and protein to help keep you feeling fuller for longer.

RELATED: Tofu Stir-Fry With Almond Miso Sauce Recipe

Serves 2

Ingredients

1 bunch asparagus, ends snapped off

1 garlic clove, crushed

2 eggs

100g (3.5oz) haloumi, sliced into 1 cm pieces

150g (5.25oz) quinoa, cooked as per instructions on packet

Handful of rocket

Olive oil, to drizzle

Salt (iodised or Himalayan) and freshly cracked pepper

Sprinkle of paprika or cayenne

Method

  1. In a saucepan, bring enough water to a simmer to submerge the asparagus. Add the asparagus and garlic and cook for 2 minutes or until asparagus is bright green but still retains some crunch.
  2. Remove from the pan with tongs and cool under cold water to stop the cooking process. Set aside.
  3. To soft poach eggs, fill a medium size saucepan with water and bring to the boil. Crack the eggs over a skimmer (poaching tool) to drain off the outer egg white. Carefully place the remainder of the egg into the water. Repeat with the other egg. Poach for 2 minutes or until the white is set.
  4. Fry off haloumi in a non-stick frying panover a medium heat until browned on both sides.
  5. Fluff quinoa with a fork and divide between two bowls. Top with rocket, haloumi, asparagus and a poached egg.
  6. Drizzle with a little olive oil and sprinkle with salt, freshly cracked black pepper and paprika (or cayenne) to taste.
April 30, 2015

Low-Fat Lentil And Cauliflower Pilaf Recipe

Lentils are part of the legume family and are nutty in flavour, popular amongst vegetarians.  Because they contain plenty of fibre they can help lower cholesterol by keeping your arteries clean and they help to prevent constipation.  Lentils are a great source of protein as well as complex carbohydrates that release energy slowly throughout the day.

RELATED: Love lentils?  Try this roasted beetroot lentil salad

If you want to experiment with lentils, try this lentil and cauliflower pilaf, perfect on its own or served with chicken or lamb.  It’s healthy, simple and extremely tasty.

Ingredients

Canola oil

1 onion, finely diced

½ a cauliflower, cut into small florets

1 ¼ cups basmati rice

2 tbsp mild Indian curry paste

3 cups vegetable stock

2 bay leaves

1 cinnamon quill

400g tin of lentils, rinsed and drained

2 tbsp coriander leaves, finely chopped

Method

  1. Heat two tablespoons of canola oil in a frypan over medium heat.
  2. Add onion and cook for five minutes or until tender.
  3. Add cauliflower and rice then cook for two minutes.
  4. Add curry paste and cook for one minute.
  5. Add stock, bay leaves and cinnamon then bring to the boil.
  6. Reduce heat to low, then simmer for fifteen minutes until rice is cooked and liquid has been absorbed.
  7. Stir through lentils and heat through for one minute.
  8. Sprinkle over coriander and serve.

Image via taste.com.au

October 1, 2014

Lentils With Roasted Beetroot And Goats Cheese Recipe

Lentils are small but powerful legumes that provide many health benefits when consumed.  Not only do they help to lower cholesterol, reduce the risk of heart disease and help prevent constipation but they can also help stabilise blood sugar levels, increase your energy and help with weight loss.  Sound great don’t they?  If you’d like to try lentils but are not sure how, try this delicious lentil salad, perfect to serve with lamb or steak.

RELATED: Check out another healthy salad recipe here

Ingredients

1kg of beetroot, trimmed (approximately 3 x beetroot)

Olive oil

1 medium red onion, thinly sliced

2 garlic cloves, crushed

400g can of lentils, drained and rinsed

1 tbsp of red wine vinegar

60g goats cheese, crumbled

½ cup fresh mint leaves

Method:

  1. Preheat oven to 190 degrees Celsius
  2. Wrap each beetroot in tin foil  then bake for one hour on a baking tray before setting aside to cool
  3. Remove the tinfoil then peel the beetroot and cut into wedges (note: you may want to wear rubber gloves when you peel the beetroot so you don’t stain your hands)
  4. Heat one tablespoon of olive oil in a frying pan over medium heat
  5. Cook onion until soft then add garlic and cook for a further two minutes
  6. Add lentils and beetroot then cook until heated through
  7. Transfer to a large bowl then add vinegar and mint leaves
  8. Toss to combine and serve

Image via taste.com.au

September 20, 2014

Warm Beef Salad Recipe

With summer just around the corner, a light yet satisfying meal is the order of the day – especially at dinnertime. Try this warm beef salad to give you the iron your body needs as well as crucial vitamins and minerals to keep you powering into the warmer weather.

Serves 4

Ingredients

360g lean beef rump steak

425g whole baby beetroot, drained

1 bunch asparagus, woody ends trimmed, cut into 5cm lengths

100g reduced fat feta cheese, crumbled

Olive oil spray

1/4 cup fresh basil leaves, roughly chopped

100g rocket

Method

  1. Preheat oven to 200 degrees Celsius.
  2. Cut each beetroot into 4 wedges. Cook asparagus in saucepan of boiling water for 2-3 minutes, refresh under cold running water and drain.
  3. Add asparagus to beetroot and feta and combine.
  4. Preheat a chargrill pan over medium-high heat. Spray with oil.
  5. Season steaks with pepper and grill for 3 minutes, then turn and cook for a further 3 minutes until medium-rare (or done to your liking).
  6. Remove steak from the heat and transfer to chopping board. Cover with foil and stand for 5 minutes.
  7. Meanwhile, add basil and rocket to the asparagus/beetroot/feta mix and divide between 4 plates.
  8. Thinly slice beef across the grain and place on top of the salad.
  9. Serve immediately.

Recipe via The Healthy Mummy

August 29, 2014

Chicken And Quinoa Salad Recipe

Quinoa is gluten-free, rich in protein and has a low GI. It also provides notable quantities of magnesium and potassium.

Serves 4

Ingredients

1 cup cooked quinoa

1 cup frozen (thawed) or fresh corn

4 cups skinless cooked chicken, shredded

1/2 avocado, chopped

100g baby spinach leaves

1 tbsp fresh mint, finely chopped

Salt and pepper

1 tbsp olive oil

1/2 lemon, juiced

Method

  1. In a large bowl, combine quinoa, corn, chicken, avocado, spinach and mint. Season with salt and pepper.
  2. Drizzle with olive oil and lemon juice. Mix well.

Recipe via The Healthy Mummy

August 28, 2014

Traffic Light Stir-Fry Recipe

Stir-fries, especially colourful ones, are a great way to get a bunch of vitamins and minerals into a child’s diet (as well as your own). Use whatever veggies you have in the fridge to create this meal.

Serves 4

Ingredients

1 onion, diced

2 garlic cloves, crushed

1 tbsp sesame oil

2 cups frozen prawns

1 cup snow peas

2 carrots, chopped

1/2 red capsicum, cut lengthways

1/2 yellow capsicum, cut lengthways

1 bunch broccolini

1 tbsp fish sauce

1 tbsp soy sauce

1 lemon or lime, juiced

2 parcels egg noodles

Chilli (optional – for the adults)

Method

  1. Pan-fry onion and garlic with sesame oil. Add prawns and rethermalise (do not reduce the water from the frozen prawns).
  2. Add veggies, fish sauce, soy sauce and lemon juice.
  3. While veggies are cooking, cook egg noodles as per directions on the pack.
  4. When they are cooked, rinse in cold water. Add noodles to veggies and toss through.

Recipe via The Healthy Mummy

August 24, 2014

Sweet Potato and Tofu Burger Recipe

Love a burger that satisfies your junk food craving but is actually good for you? We all do! Here’s the recipe that will make you feel like a burger queen.

Ingredients

1 sweet potato

1/3 block of extra firm tofu (from a 14 oz package)

1 tablespoon tahini

2 teaspoons maple syrup

1 teaspoon minced rosemary

1 teaspoon paprika

1 clove garlic, minced

a few pinches of salt

A few grinds of pepper

About 1/2 bread crumbs or panko

Slider or regular hamburger buns

Hamburger fillings: avocado, onion, arugula – whatever you like!

Method

  1. Preheat oven to 425 degrees F.
  2. Peel and bake sweet potato, then mash in a large bowl.
  3. Crumble firm tofu with your hands, into bowl of mashed sweet potato and combine with a fork.
  4. Mix in tahini, maple syrup, garlic, rosemary, paprika, salt & pepper.
  5. Using hands, mould mixture into patties.
  6. Put breadcrumbs or Panko on a plate and coat the outside of each patty with crumbs.
  7. Bake patties for 15-20 minutes or until edges are brown and crisp. You could also pan-fry the patties, however, you run the risk of them falling apart.
  8. Serve with fillings.

Image via Yummly

August 10, 2014

Pork And Veggie Kebabs With Herb Marinade Recipe

A great meal to warm to warm you up – after you’ve fired up the barbecue, that is!

Ingredients

2 tbsp extra virgin olive oil

2 garlic cloves, finely grated

1 lemon, zested and juiced

2 tbsp flat-leaf parsley, chopped

1 tbsp fresh rosemary, chopped

1 tsp honey

500g pork fillet, cut into 2cm cubes

2 medium zucchinis, cut into 2cm cubes

2 medium green or yellow capsicums, cut into 2cm pieces

1 punnet cherry tomatoes, halved

Salt and pepper

Method

  1. To make marinade, whisk together oil, garlic and lemon zest and juice in a large bowl. Stir in parsley, rosemary, thyme, honey, pork, vegetables, salt and pepper.
  2. Thread pork and chopped vegetables onto pre-soaked skewers. Transfer to a large plate, cover with plastic wrap and place in the fridge for 30 minutes to marinate.
  3. Heat barbecue. Cook the skewers, turning for 4-5 minutes or until the pork is cooked through and lightly charred.
  4. Serve with your favourite salad.

Recipe courtesy of The Healthy Mummy

July 10, 2014

Tofu San Choy Bow Recipe

A perfect dinner idea that is quick, easy, nutritious and caters for the vegetarian in the house.

Serves 2

Ingredients

350g firm tofu

1 tbsp sesame oil

300g mushrooms, finely chopped

2 garlic cloves, finely chopped

1 red chilli

1 tsp ground coriander

2 tbsp tamari

4 shallots, thinly sliced

1/2 lemon, juiced

1 cup fresh coriander, coarsely chopped

8 iceberg lettuce leaves

Method

  1. Cut tofu into large squares and place in a pan filled with water. Bring to the boil and wait for tofu to rise to the surface.
  2. Drain water, transfer tofu to a food processor and process until minced.
  3. In a wok, heat sesame oil. Add mushrooms, garlic, chilli and ground coriander. Stir fry for 3-4 minutes.
  4. Add the minced tofu, tamari and 3/4 of the shallots to the wok and stir through. Add lemon juice, turn heat off and stir through.
  5. To serve, spoon mixture into individual lettuce leaf cups, garnish with fresh coriander and remaining shallots, and serve.

Courtesy of The Healthy Mummy

July 8, 2014

Prawn Skewers On White Bean Salad

A healthy combo of superfoods and seafood in a dish that is mouth-wateringly delicious.

Serves 4

Ingredients

1kg green prawns, peeled and deveined

2tbsp extra virgin olive oil

i long fresh red chilli, finely chopped

2cm piece ginger, peeled and grated

1 lime, zested and juiced

2 tbsp fresh coriander, chopped

Salt and pepper

1 can (400g) cannellini beans, rinsed and drained

1 punnet cherry tomatoes, halved

Method

  1. Combine prawns, half the olive oil, chilli, ginger, lime zest and half the coriander in a large bowl. Season with salt and pepper.
  2. Thread prawns onto presoaked skewers and transfer to a large plate, cover with plastic wrap and place in the fridge for 30 minutes to marinate.
  3. Meanwhile, in a medium bowl, toss together beans, tomatoes, remaining olive oil and lime juice. Season with salt and pepper.
  4. Heat the barbecue. Then cook  the skewers, turning for 3-4 minutes or until the prawns change colour and are lightly charred.
  5. Serve with bean salad and garnish with remaining coriander.

Courtesy of The Healthy Mummy

July 3, 2014

Easy Fish Recipes: Barramundi Fillets with Soy and Ginger

We know we should all eat more fish, but finding easy fish recipes isn’t always easy. This Asian fish stir-fry with green Chinese vegetables is really healthy and quick to make and packed with the aromatic flavours of soy sauce, ginger and garlic. Serve with fluffy steamed white rice.

Serves 4

Ingredients 

1 tbsp fish sauce

1 tbsp soy sauce

2 tsp sugar

2 tsp Gourmet Garden Chilli

2 tsp Gourmet Garden Garlic

2 tsp Gourmet Garden Ginger

OR 2 tbsp Gourmet Garden Wok Seasoning

Juice of 1 lime

4 barramundi fillets in pan

Asian greens of your choice (we like bok choy and Chinese broccoli)

Method

1. Make the sauce: combine fish sauce, soy sauce, sugar, Gourmet Garden Chilli, Garlic, Ginger OR Gourmet Garden Wok Seasoning and lime juice. Stir together and set aside.

2. Place barramundi fillets in pan (with small amount of oil) and cook for 2-3 mins per side until cooked.

3. Stir-fry Asian greens in separate pan.

4. Serve Barramundi fillets on bed of Asian greens. Pour sauce over fish and greens.

What’s your favourite easy fish dish?

September 2, 2013

Pineapple, Chili And Sweet Chicken Curry

Ditch the greasy takeaway and make this delicious Thai chicken curry recipe at home, ready in only 30 minutes!

Serves 4-6

Ingredients
750g chicken breast or thigh, chopped
500ml coconut milk
1tbsp red curry paste
½ tsp fish sauce
3 kaffir lime leaves
½ fresh pineapple, diced
2 red chilies, sliced (seeds removed if required)
2 chicken stock cubes

Method
1. Pour coconut milk, fish sauce, curry paste and stock into pot and dissolve to creamy consistency.

2. Bring curry to the boil over medium heat.

3. Add chicken and continue to cook over medium heat for 5 mins.

4. Add pineapple, kaffir lime leaves and chilis.

5. Continue to cook over low-med heat for 15 min. Serve with brown rice and steamed vegetables.

July 15, 2013

Meat-Free Mondays: Vegetable Fritters

These delicious vegetable fritters are a great vegetarian recipe the whole family will love, and an easy way to use up leftover vegetables. Serve with tzatziki and salad on the side.

Ingredients
1 zucchini
1 x220g can sweetcorn kernels, drained
1 small carrot
1 small Spanish onion
¼ cup self-raising flour
½ tsp ground cumin
¼ tsp cinnamon
3 eggs, separated
Olive oil cooking spray
Tzatziki to serve
Cherry tomatoes and salad greens to serve

Method
1. Preheat oven to 150c. Grate zucchini, carrot and onion and place in a large bowl along with the drained corn. Add flour cumin and cinnamon.

2. Stir egg yolks through and season to taste with freshly ground black pepper. Whisk egg whites to firm peaks and gently fold through fritter mixture. Spray a large frying pan with olive oil and heat over medium heat.

3. Place 2 tablespoonfuls of mixture into pan and cook for 2 minutes each side or until golden. Remove from pan and keep warm in oven. Repeat with remaining mix.

4. Serve immediately with tzatziki, cherry tomatoes and mixed green leaves on the side.

What’s your favourite way to use up leftover vegetables?

July 15, 2013

Salmon And Roast Pumpkin Salad With Feta And Spinach

Tassal Research and Development Manager (and trained chef) Kevin Horgan shares one of his favourite recipes that’s quick and easy to prepare and packs in a lot of nutritional and health benefits – and is amazing for your skin too. Leftovers make a delicious next-day lunch.

Serves 2

Ingredients
2 Tassal fresh Salmon portions, skin-off
400g pumpkin, peeled
4 garlic cloves, left whole with skin on
1 tsp extra virgin olive oil
1 ½ lemons, juiced
200g baby spinach leaves or rocket
1 shallot, thinly sliced
25g slivered almonds
100g feta, crumbled
100g cous cous, cooked
Bunch of asparagus, blanched and refreshed

Method
1. Pre-heat oven to 200°C. Cut salmon and pumpkin into 3cm cubes.

2. Place pumpkin and garlic on an oven tray, and season with salt and olive oil. Bake for 20-25 mins or until golden brown. Remove and allow to cool.

3. Mix lemon and oil together and set aside.

4. Cook salmon in pan on medium heat and then let cool.

5. In a bowl, combine spinach, shallot, almonds, feta, garlic, cous cous, asparagus and pumpkin. Toss salmon through salad and coat with the lemon-oil dressing.

July 11, 2013