Who has time to make a nutritional breakfast meal each morning?
Prep these incredible bars overnight and they’ll be ready to enjoy with a glass of orange juice the next morning! For this recipe we’ve used blueberry, but you can add a few of your favourite berries for an exceptional taste.
150g fresh blueberries
250g rolled oats
50g unflavoured Greek yogurt
- Preheat your oven to 180ºC and line a round tin with canola oil and baking paper.
- Combine the blueberries, rolled oats, yoghurt and 1 egg into a large bowl. Mix with a wooden spoon until all of the ingredients have combined.
- Transfer this mixture into the tin, and push down as hard as you can. Use a large spoon to help you out with this step. Cook for 20 minutes or until golden brown.
- Wait for the tin to cool down, then slice into thin bars. You can use any leftover yoghurt and drizzle it over the top.
Image via Kitchen Sanctuary
If you’re looking for something tasty and fresh to whip up for dinner tonight, this minced beef lamb with roasted rice will hit the spot perfectly. Created by My Kitchen Rules grand finalists Jac and Shaz specifically for time-poor and budget-conscious mums, it’s a top choice to spice up the average mid-week dish and keep the family satisfied.
500g of lean minced beef
2 tbsp of roasted rice*, coarsely ground
1 small red onion, finely sliced
1 cup of mint leaves
1 cup of coriander leaves
1 long red chilli, sliced (optional)
2 lime leaves, very finely shredded
2 tbsp of lime juice
1 tbsp of fish sauce
2 tsp of sugar
Baby cos leaves, prawn crackers and lime wedges, to serve
*To roast rice, place in a dry frying pan over a moderately high heat. Stir until toasted and brown. Transfer to a mortar and pestle and beat until coarsely ground.
- Place a large wok or frying pan over a high heat.
- Cook half of the beef in a small amount of vegetable oil in for 3 minutes or until lightly coloured, breaking it up as it cooks.
- Repeat with the remaining beef. Tip into a large mixing bowl and allow cooling slightly.
- Add the ground rice and remaining ingredients and stir well.
- Place onto a platter and serve with cos leaves and lime wedges.
Recipe courtesy of Betteronbeef.com.au
Each week, SHESAID is teaming up with some of the most influential and creative food bloggers to bring you a variety of healthy, nutritious and most importantly – delicious, recipes from the social sphere.
Looking for some lunchbox inspo? Take a tip from our favourite foodie, Melanie Lionello, most commonly known as Instagram blogger @naturally_nutritious, and give this zucchini slice recipe a whirl. It’s brimming with vegetables, takes less than 10 minutes to put together and makes more than enough to last you for the working week!
“I got very bored of sandwiches and salads at work and wanted something a little more satisfying, especially for the colder months,” she says of the inpiration behind the dish.
“Zucchini slice hits the spot because you can have it hot or cold and it’s jam-packed full of veggies and protein-rich eggs to keep you feeling fuller for longer.”
450g zucchini, grated
1 cob of corn, kernals removed
3 spring onions, sliced
5 eggs, lightly beaten
1 1/2 cups of wholemeal self-raising flour
1/2 cup parmesan cheese, grated
200g feta, crumbled
3 silverbeet leaves, finely sliced
- Preheat oven to 180 degrees celcius.
- Place everything into a mixing bowl and combine well.
- Pour into a brownie pan lined with baking paper and place into the oven.
- Bake for 40 minutes or until a skewer comes out clean.
- Cool completely then cut and enjoy!
Be sure to share your #WholesomeEats with @shesaid and @naturally_nutritious on Instagram!
Each week, SHESAID is teaming up with some of the most influential and creative food bloggers to bring you a variety of healthy, nutritious and most importantly – delicious, recipes from the social sphere.
This jaffa protein balls recipe by social media sensation Sally O’Neil, aka @thefitfoodieblog, takes the classic flavour combination of chocolate and orange to a whole new level by excluding the nasties associated with the store-bought treats and replacing them with more natural, wholesome ingredients.
“While I would love to gorge myself on a packet of Jaffa Cakes (the king of UK treats – look them up!), I would hate to know the list of ingredients,” she says.
“Living healthily means finding a balance of whole foods, while enjoying the taste of things you love, so here’s my replacement for the Jaffa Cake, and a fine one at that. Jaffa Protein Balls at the ready…”
Serves: 25 Balls
1 ½ cup pitted dates
1 cup almond meal
½ cup natural / vanilla / chocolate protein powder (optional)
3 tbsp raw cacao powder
½ cup raw almonds
Zest and juice of 1 small orange
1 tsp pure vanilla extract
Pinch Himalayan sea salt
- Place dates in a food processor and blend to a thick paste (adding a little water if necessary).
- Add almond meal, protein (if using), salt, vanilla and cacao powder and blend again until combined.
- Add in whole almonds, zest and juice of the orange (reserving a tablespoon of zest for rolling).
- Process until the mixture is coarsely ground and starts to come together.
- Take a tablespoon of mixture in your hands and gently roll with your palms.
- Place remaining zest in a shallow plate and quickly roll the balls in it before storing in a glass jar.
- These will keep in a cool corner of your kitchen for up to a week.
Be sure to share your #WholesomeTreats with @shesaid and @thefitfoodieblog on Instagram!
Whether you’re new in the kitchen, or simply want to spice up your recipes, cookbooks are always a fantastic way to easily create new meals at home.
Bake anything from a basic chocolate cake to healthy snacks with the help of these essential cookbooks everyone needs in their kitchen.
4 Ingredients 2, $15
This first book came as a gift from my sister a few years ago. Whilst I was slightly offended that she thought I couldn’t cook anymore more than a cheese toastie, this cookbook actually proved to be quite helpful. Filled with over 400 easy breakfast, lunch, dinner, and snack recipes which require 4 or less ingredients.
Where Chefs Eat, $21.24
Ever wanted to find out where chefs enjoy their food when they’re not working? This book recommends three restaurants in cities from all over the world where chefs love nothing more than to wine and dine. With more than 2300 restaurants and cafes recommended, it’s the best gift for food lovers across the world.
I Quit Sugar, $26.24
One of the original books on how to give-up sugar for good, Sarah Wilson not only tells you about her history with sugar, but recommends some tasty recipes as well! Ideal for individuals who want to stick to a healthy eating regime, but also for vegetarians and coeliac’s who want to adapt a cleaner lifestyle.
Real Fast Food, $16.20
A complete collection of over 350 quick and tasty dishes for the individual who is constantly on-the-go. Rather than just making the same meal every night of the week, this book takes you out of your comfort zone, and creates wholesome food without too much effort required.
Nigella Kitchen, $43.74
Who could resist a bit of Nigella on their bookshelf? Offering a complete selection of delectable food and desserts for all occasions, Nigella Kitchen is a must-have for beginners who want a bit of help in the kitchen.
Image via Cooking Channel TV
Nothing says “I love you” more than going that extra mile, so in the lead up to Mother’s Day this Sunday, we’re providing you with some of the most delicious recipes to spoil hers truly with.
This cafe style poached eggs, avocado and feta smash is the ultimate breakfast in bed recipe. Packed full of healthy fats and protein, it’s guilt-free, simple to whip up and tastes so delicious you’d mistake it for being delivered from the menu of your favourite eating spot.
1 large ripe avocado
1 tbsp lemon juice
60g crumbled feta cheese, goat or cow milk
2 tbsp chopped parsley
1 tbsp chopped dill
100g cherry tomatoes, chopped
1 tbsp white vinegar
2 thick slices sourdough bread
1. To make the smash, place avocado halves in a bowl and fork through to create a rustic mash.
2. Add lemon juice, crumbled feta, chopped parsley, dill and chopped cherry tomato. Mix well.
3. For the poached eggs, bring a medium shallow saucepan of water and vinegar to the boil. Break egg into a small dish.
4. Reduce the heat and bring the water to a simmer. Carefully slide in the egg.
5. Repeat this process with remaining eggs.
6. Allow 3-4 minutes for poached eggs with firm whites and soft runny yolks. Cook longer for a firmer egg.
7. Remove with a slotted spoon, rest on a paper towel to absorb any excess water.
8. To serve, smear smash on toasted sourdough and top with two poached eggs.
Recipe courtesy of Australian Eggs
They say summer bodies are made in winter. So to get you well underway, fitness trainer Sally Matterson has provided us with this healthy, clean and warming spaghetti bolognese recipe from her new book, Healthy Body.
Unlike the traditional dish which can be loaded with unwanted carbohydrates and fat, this one comes packed full of greens and is served on a bed zucchini of noodles. You’re welcome!
1 tsp of extra virgin olive oil
1 brown onion, finely diced
2 celery sticks, finely diced
2 cloves of garlic, finely chopped
500g (1.1lb) beef mince
700g (1.5lb) bottle tomato passata
1/2 bunch broccolini, trimmed and each floret cut into 1 cm pieces
1/2 bunch asparagus, ends snapped off, each spear cut into 1 cm pieces
1 tbsp balsamic vinegar
Salt (iodised or Himalayan) and freshly cracked pepper
2 zucchinis, cut finely or made into spaghetti
Few sprigs of basil, leaves torn
- Place oil in a saucepan and add onion, celery and garlic. Cook until onion is golden. Add mince and stir until brown.
- Stir in passata and simmer for 3 minutes, then add broccolini and asparagus. Add vinegar and season.
- Leave to simmer on a low/medium heat for 15 minutes.
- Just before you are ready to serve up, cook the zucchini spaghetti in the microwave for 30 seconds or until tender.
- Divide among four plates and top with bolognese sauce and some basil leaves.
Autumn doesn’t get much better than this! To help you transition into the cooler months, Celebrity chef and nutritionist Zoey Bingley-Pullin has provided us with this hearty and healthy Thai fish cakes recipe, which is nutritionally balanced and sure to please even the fussiest of eaters.
1 packet basmati rice
1 cups water C
Pinch of salt C
600g blue eye trevalla, roughly chopped
1 clove garlic, minced
1 tbsp grated ginger
Chilli, finely chopped (optional)
1 carrot, grated
1 cup grated sweet potato
1/2 cup roughly chopped coriander leaves and stalks
3 tbsp soy sauce
1/4 cup plain flour
1 tsp oil (e.g. peanut, canola, sunflower)
1 clove garlic, minced
1 packet baby corn, halved
1 bunch bok choy, end removed, halved lengthways
200g button mushrooms, finely sliced
2 tbsp kecap manis
3-4 tbsp kecap manis
2 tbsp finely chopped coriander
1/2 chilli, finely chopped (optional)
- Combine all rice ingredients in a medium pot and bring to the boil.
- As soon as it boils, cover with a tight-fitting lid and reduce to the lowest heat to cook for 12 minutes. Turn off the heat and leave to steam, still covered, for a further 8 minutes. Do not lift the lid while cooking.
- While the rice cooks, prepare the fishcakes. Place the fish in a food processor or blender and process until finely chopped. Add the garlic, ginger, chilli, carrot, sweet potato, coriander and soy sauce and process until well combined.
- Divide the fish mixture into 8-10 equal portions, roll into patties and flatten slightly. Coat in flour (shaking off excess). Heat a drizzle of oil in a large fry-pan (preferably non-stick) on medium heat. Cook fish cakes in batches, for 2-3 minutes each side, until golden brown. Transfer to a plate and cover with tinfoil to keep warm.
- While the fish cakes are cooking, heat oil in a large fry-pan or wok on high heat. Add garlic, baby corn, bok choy and mushrooms and stir-fry for 3-4 minutes, until tender. Stir through kecap manis.
- Combine dipping sauce ingredients in a small bowl.
- Divide rice, fish cakes and Asian vegetables between plates and serve with dipping sauce on the side.
Recipe courtesy of My Food Bag
Swap that traditional, carb-filled BLT for our healthier version, which will be kinder to your waistline in the long-term.
Omit the white bread in favour of whole-grain or lettuce leaves and pack with tomato, rocket, and other vegetables for extra crunch.
4 rashers smoked bacon
2 slices wholemeal (multigrain bread)
4 cos lettuce leaves
1/2 clove garlic
1 tbsp olive oil
2 tbsp avocado
- Grill the bacon and bread on a lined tray for 5 minutes or until crispy.
- Wash and dice the tomatoes, then prepare the lettuce and rocket.
- Rub the bread with garlic and olive oil, then add the avocado, cos lettuce, bacon, tomato, and rocket before topping off with some cracked black pepper.
Image via Babble
This tofu stir-fry pairs miso (a fermented Japanese soybean) and almond butter to create a sweet and salty combination of flavours with a vegetarian twist. Containing few ingredients it’s a relatively cheap and easy dinner to whip up mid-week!
1 head broccoli, chopped
1 carrot, chopped
1 medium zucchini, chopped
1/2 red capsicum, chopped
1/3 block firm tofu, patted dry with a paper towel and cut into large cubes
1.5 tsp coconut oil
2 tsp tamari (wheat free soy sauce)
2 drops sesame oil
1 tbsp almond butter
1 tsp miso paste (from health food stores)
1/2 tsp mirin
Hot water to thin
- In a small bowl, combine all ingredients for the sauce together, adding a little hot water to thin to desired consistency.
- Heat 1 tsp coconut oil in a medium sized stir-fry pan or wok on high.
- Add broccoli, carrot and 1 tsp tamari to the pan and stir-fry for a minute or two, or until the vegetables start to soften.
- Add remaining vegetables, tofu, coconut oil, sesame oil and tamari to pan. Continue to stir-fry for about 2-3 mins, or until all the vegetables are lightly cooked through (don’t let them get soggy) and the tofu has browned.
- Plate stir-fry up by itself or on a bed of brown rice. Top with the almond miso sauce to bring it all together.
Recipe Courtesy Of GoodnessMe Box
Gratins are fabulous any time of the year because they can be made with almost any ingredient, and are ready in less than 30 minutes.
Our recipe takes inspiration from a classic French dish mainly revolving around eggplant, tomato, and of course zucchini. The result is a creamy main meal with a slight crunch around the corners, and packed with colour and taste.
1/4 cup extra virgin olive oil
1 medium eggplant
1.5 tablespoon Herbes de Provence
Salt and freshly ground pepper
2 medium zucchinis
2 ripe tomatoes
1/2 cup freshly ground breadcrumbs
1/2 cup grated Parmesan cheese
- Preheat the oven to 400ºF (200ºC), and sprinkle some olive oil over a pan lined with baking paper.
- Slice the eggplant into diagonals and lay each slice over the tray. Brush with oil, and sprinkle lightly with salt and Herbes de Provence.
- Bake for 10-15 minutes or until the eggplant is soft in the centre. Take them out to cool.
- Slice the zucchini and tomatoes, and spread them out evenly over the eggplant. Seeason with salt and freshly ground pepper.
- Arrange each slice so that the previous row is still visible, this will allow them to cook evenly.
- Sprinkle with Parmesan cheese, breadcrumbs, olive oil, and grated cheese before cooking in the over for 30-40 minutes. Remove only until the top is golden or the centre is nice and soft.
Image and Recipe via Food Beest, Blogher
Enjoy this yummy wholemeal bruschetta snack which is filling, and has fewer calories than it’s traditional recipe. Garnish with sprouts, avocado, and a splash of vinegar for a delicious meal at any time of the day.
6-7 ripe tomatoes
2 cloves garlic
1 tbsp extra virgin olive oil
1 tsp balsamic vinegar
6-8 fresh basil leaves
1 tsp salt
1/2 tsp freshly ground black pepper
1 wholemeal baguette
1/4 cup olive oil
- Boil 2 quarts of water over a medium heat, then make shallow cuts into your tomatoes before adding them into the water. Cook for 1 minuted, then remove each tomato with a spoon into a bowl.
- Slowly peel off the tomato skins, and remember to cut out the stem as well. Cut into halves and squeeze out most of the juice.
- Preheat your oven to 230ºC (450ºF). Then finely dice the tomatoes and mix in the minced garlic, 1 tablespoon extra virgin olive oil, and balsamic vinegar.
- Slice the wholemeal baguette on a diagonal, and place all of the pieces onto a tray. Brush one side with olive oil, and toast for 5-6 minutes or until golden brown.
- Once they’re ready, leave the bread to cool down on a rack (to keep it from getting soggy). After a few minutes, use a spoon to transfer the mixture onto each slice of bread. Don’t forget to season with freshly ground pepper and your favourite sprouts.
Image and Recipe via Simply Recipes
The Golden Door Health Retreat And Spa have been generous enough to provide us with some amazing recipes to pass on to our readers looking to add extra health and vitality to their to-do list for the end of 2014. Nutritious and delicious – what more could you want?
100g (1/2cup) quinoa
4 125g (4 1/2 oz) chicken breast, skin removed
1/2 tsp salt and smoked paprika mix
1/4 tsp mustard seed oil
1 tsp mustard seeds
1/2 small onion, chopped
45g (1/2 cup) chopped mushrooms
125ml (1/2 cup) chicken stock
Juice of 4 apples (approx 375mls or 11/2 cups)
2 tsp of balsamic vinegar
2 vine-ripened tomatoes, diced
2 tsp chopped fresh parsley
zest and juice of 1 lemon
- Wash the quinoa in plenty of cold water and drain. Put in a pan with 250ml (1 cup) of water. Bring to the boil and then reduce the heat, cover the pan and simmer for 10-12 minutes until all the water has been absorbed.
- Preheat the oven to 180°C. Sprinkle the chicken breast with paprika seasoning. Heat a non-stick frying pan and add the chicken to the dry pan. Cook for 2 minutes to sear, then turn over and sear the other side. Transfer the chicken to a paper-lined baking tray and bake for 12 minutes.
- Put the mustard seed oil in a saucepan over low heat. Add the mustard seeds. Add the onion and fry for 5 minutes, until lightly golden. Add the mushrooms, stock and cook until the stock has reduced by half. Add the apple juice and cook for 15 minutes until reduced by half. Add the vinegar, season with salt and pepper and stir in quinoa.
- Toss together the tomatoes, parsley, lemon zest and juice. Serve the quinoa topped with the chicken and the tomato salad.
Nutrition per serve
- Energy: 1347kj (322 cals)
- Protein: 32g
- Total fat: 9g
- Carbohydrate: 27g
- Fibre: 4g
- Sodium: 95mg
Healthy doesn’t have to be hard and it certainly doesn’t have to be boring. Add some summer colours to the table with this beetroot salad. It’s easy to make, great for getting the kids busy in the kitchen and full of goodness.
Ingredients (family-sized serve)
2 medium-sized fresh beetroots
2 medium sized potatoes
2 large (or 4 small) dill gherkins
½ bunch of coriander
- Boil the beetroots and the potatoes. Keep in mind that beetroot can take a while to boil (30 minutes or more depending on the size). Leave to cool down. It’s ok to do the cooking earlier in the day when you have time for it, then come back to preparing the salad later.
- Dice the tomatoes, cucumbers and gherkins in a large bowl.
- Peel and dice the potatoes and beetroots. Add to the bowl. This is a great job to outsource to your kids, especially if you’re trying to teach them cutting skills. Both of these ingredients are soft and easy to cut even with a very blunt knife. Plus the kids are more likely to eat veggies in a meal that they’ve prepared themselves.
- Chop the coriander and the shallots and add to the salad. If you have kids, who dislike shallots or anything that looks like grass, you may want to serve the coriander and shallots separately and invite everyone to add to their salad as they wish.
- For the dressing use 2-3 table spoons of sunflower oil and add salt to taste. The salt will draw the juice out of the tomatoes and this, together with the gherkins, will give the salad its unique flavour.
- Mix well and it’s ready to serve!beetroot salad.
Who doesn’t love a bit (or a lot) of avocado? Try these amazing chicken avocado patties which are perfect for lunch or even dinner. All you need to do is throw in a few chunks of avocado into the burger right before grilling. Did we mention you can also substitute the chicken for turkey or even fish?
1 pound ground chicken
1 large ripe avocado (cut into chunks)
1/2 cup bread crumbs
1 chopped clove of garlic
Salt and pepper to taste
- Mix the garlic and bread crumbs together in a food processor, then blend the mixture into the ground chicken.
- Chop the avocado into chunks and add them to the mixture without flattening the shape. Form 4-5 patties and grill until well done.
Images and Recipe via Laughing Spatula
A serve of baked beans is a nutritional powerhouse, packed with good fiber, protein, iron and calcium. They are low GI, which means they slowly release carbohydrates, keeping you energized and full for longer, unlike artificial sugars. These baked beans are a great vegan breakfast treat, and are cheap to make in bulk so you’ll be able to feed the whole family! We recommend you eat with eggs and toast, seasoned with fresh coriander.
Splash of coconut oil (olive or vegetable oil is also fine)
1 small brown onion, peeled and diced
1 cup crushed or sieved tomatoes (from a tin/jar)
1 cup cherry tomatoes, halved
¼ cup semi-dried tomatoes (or more cherry tomatoes)
14oz can Borlotti beans (or your favourite beans), drained and rinsed
1 tsp dried cumin
1 tsp dried oregano
1 tsp dried thyme
½ tsp dried cayenne pepper
Salt and pepper to season
Bread, toasted (to serve)
- Heat oil in a pan over medium heat
- Cook onions first, stirring until translucent.
- Add tomatoes and simmer for a few minutes
- Add beans, herbs and spices and continue to simmer for 10 more minutes.
- Taste and season with salt and freshly cracked pepper, if desired.
- Serve on toast or fresh crusty bread. Enjoy!
Image and recipe via vegansparkles.com
Made from fresh fruits and nuts, these delicious muffins are sure to keep those sugar cravings in control when the afternoon hits. Save yourself (and the family) a few calories by skipping out on the extra sugar, and try out this easy recipe which is perfect if you’re a beginner in the kitchen.
2 cups all purpose flour
3/4 cup brown sugar
2 tsp baking powder
1/2 tsp ground cinnamon
Pinch of salt
2 large eggs
1/3 cup vegetable oil
1/3 cup milk (any kind will do)
1 banana, diced
225g strawberries, diced
1/4 cup pecans, chopped)
- Preheat the oven to 180ºC and spray a muffin tray with canola oil.
- Combine the flour, brown sugar, baking powder, cinnamon and salt into a medium bowl then mix well.
- In another bowl, beat the eggs, vegetable oil and milk until the mixture is smooth.
- Combine both mixtures together, then add 2/3 of the strawberries, bananas and pecans. Fill the muffin cups almost to the top, the sprinkle the remaining fruits and nuts over the mixture.
- Bake for 20-25 minutes, and allow to cool before serving.
Image and Recipe via Celeste’s Cooking Creations
If you haven’t tried tabouli before, this is the perfect homemade recipe which is quick and easy to prepare for a lunch or dinner snack. This high protein dish is delicious when served raw, and is perfect for those who are vegan, gluten free, nut-free and refined-sugar free- so there are absolutely no excuses why you shouldn’t try this for yourself!
1 cup fresh parsley
1/2 cup fresh mint leaves
1/4 tsp sea salt
4 medium yellow vine/jersey tomatoes (chopped)
1 cup shelled hemp seeds
2 tbsp hemp oil (or olive oil)
2 tbsp freshly squeezed lemon juice
- Combine the parsley, mint and sea salt into a food processor with an ‘s’ blade until finely minced.
- Empty the herbs and salt into a large mixing bowl before adding the tomatoes, hemp seeds, hemp oil (olive oil) and lemon juice. Mix well, then serve immediately or pop into the fridge for a refreshing lunch meal.
Image and Recipe via Oh She Glows
Spinach is a nutritional superfood, being an excellent source of many nutrients including the B vitamins as well as A, K, C and E. It is also a great source of fibre, protein, manganese and folate.
10 sheets of filo pastry
1 tbsp oil
2 garlic cloves
6 cups baby spinach
1 cup parmesan
1 tsp nutmeg
- Carefully make two piles of 5 sheets of filo pastry, spraying each sheet with oil. Then cut each pile into quarters.
- Heat oil in a frying pan and cook garlic and spinach until spinach is wilted. Leave to cool.
- In a bowl, combine ricotta, parmesan, nutmeg and cooled spinach mixture.
- Place even amounts of ricotta mixture on each filo square and roll up to make an enclosed parcel. Spray the outside.
- Preheat oven to 180 degrees Celsius. Bake on a lined tray for 15 minutes or until the outside is golden brown.
- Cut in half to allow to cool and serve.
Recipe via The Healthy Mummy
Quinoa, used in South America for centuries, is the hero in this delicious salad inspired by the new Special K Nourish range. The roasted garlic dressing gives this salad a buttery, nutty flavour. The dressing works perfectly with the roasted beetroot and quinoa, while currants add just the right touch of sweetness.
150g white quinoa, washed well
2 large beetroots, stalks trimmed
2 tsp cumin seeds
Freshly ground black pepper
Extra virgin olive oil
1 large bulb of garlic
2 tbsp tahini
100ml white wine vinegar
2 sprigs fresh mint
2 tbsp currants, plumped up in a little hot vinegar for 5 minutes
1 handful smoked almonds, chopped
100gms of fresh goats curd
- Preheat your oven to 180°C. Place the beetroots on two sheets of foil, season and drizzle with oil then wrap tightly and place on a baking tray. Roast for 45 minutes or until cooked.
- Drizzle the whole garlic bulb with olive oil, wrap in foil and roast alongside the beetroots for 35 minutes or until fragrant and soft.
- Remove the beetroots and garlic from the oven and allow to cool while still wrapped.
- Cook the quinoa in simmering water for around 8 minutes, drain and set aside at room temperature.
- Slice the roasted beetroot into wedges, approximately 8 slices per beet
- Combine the tahini, vinegar and 100ml of olive oil in a small measuring jug or cylindrical container. Squeeze the roasted garlic paste out of the skin and into the jug and blitz with a stick blender, adding between 60 and 100ml of water until you have a smooth and creamy dressing. Season to taste.
- Spread 3/4 cooked quinoa on a serving platter and top with the roasted beetroot slices. Spoon over the rest of the quinoa and then spoon over the dressing. Scatter over the currants, mint leaves, cumin seeds and smoked almonds and dollop here and there with some fresh goats curd. Lightly season with salt and pepper and serve.
Recipe by Karen Martini
These two light and healthy salads are perfect for the warmer weather and they take less than ten minutes to prepare which is great if you’re lost for time. Both can be served with grilled fish, chicken or prawns. Enjoy!
Thai Chilli and Cucumber Salad
2 large Lebanese cucumbers, halved, deseeded and sliced
3 cups bean sprouts
2 green onions, thinly sliced
¼ cup fresh Thai basil leaves
¼ cup fresh mint leaves
1 x long red chilli, deseeded, thinly sliced
½ cup Thai-style dressing (see below for recipe)
2 tsp brown sugar
2 tsp rice wine vinegar
1 tbsp lime juice
1 tbsp fish sauce
1 tbsp peanut oil
- Place all ingredients into a large bowl and toss to combine.
- Drizzle with Thai dressing and serve.
Fennel and Orange Salad
1 baby fennel bulb
60g mixed lettuce leaves
3 medium oranges, peeled and segmented
1 tbsp white wine vinegar
1 tbsp orange juice
2 tbsp olive oil
- Thinly slice fennel then toss with remaining two ingredients.
- Drizzle with dressing and serve.
Images via taste.com.au, yourtruition.com
Want to try a relatively healthy pasta dish which won’t make you feel bad about the extra carbohydrates? This green pasta recipe is packed with essential vitamins – and is completely oil free! Add in your favourite green vegetables, to make it extra appealing to kids who are picky about their food.
2 ripe avocados
1 large clove of garlic
1 lime (just the juice)
Leaves of 5 sprigs of lemon thyme
2 tablespoons white balsamic vinegar
2 tablespoons water
2 teaspoons coconut palm sugar
1 teaspoon wasabi powder
1/2 teaspoon black pepper
1/2 teaspoon salt
250g conchiglie pasta
2 servings of fresh baby spinach
2 handfuls of peas
2 handfuls of edamame beans
1 handful cashews
1 spring onion
- To prepare the sauce, add the two avocados into a food processor along with the garlic, lime juice, lemon thyme, balsamic vinegar, water, palm sugar, wasabi powder, black pepper and salt. Mix until completely smooth.
- Boil pasta according to the instructions, then cool down by putting them aside and straining out the remaining water.
- Add the spinach, edamame, peas and sliced spring onion onto the pasta. Chop up the cashews and sprinkle them in a pinch of salt for extra flavour.
Recipe and image via Milking Almonds
Looking for a healthier alternative to the classic pizza recipe? A cauliflower base is an ideal since it is a low carbohydrate alternative – great for those who wish to cut down on gluten or grain-based foods. Finish with your favourite toppings to make the pizza unique and tasty.
650g cauliflower (chopped)
2/3 cup finely grated parmesan
1/3 cup passata
1/3 cup green olives (pitted)
10 fresh thyme sprigs
- Chop up the cauliflower into fine pieces then pop into the food processor. This will help to break it down further and prepare it for the base.
- Place the cauliflower into a small bowl, then into the microwave for 8-10 minutes. Cover with a lid to avoid spills.
- Drain to remove any excess water, and then press down with a wooden spoon. Then combine the lightly whisked egg, and half of the parmesan cheese with the cauliflower.
- Preheat the oven to 210ºC (or 410ºF) and line a pizza tray with baking paper. This will avoid the chance of the base sticking to the tray. Then press the cauliflower mixture well onto the tray and bake for 20-25 minutes or until golden-brown.
- Finally spread the passata over the entire base, then sprinkle with your favourite choice of toppings. In this case the olives, chorizo, thyme and remaining ingredients before baking for another 7-10 minutes.
Recipe and image via Taste, The Vintage Mixer
Sometimes creating an extensive dinner from scratch isn’t an option if you’re running late from work, or simply can’t find the time. This quick fajita recipe is full of flavour, and will keep you feeling full and satisfied for the entire evening. Peppers and tomato are also the only vegetables in this recipe, but feel free to add an avocado filling or other seasonal vegetables into your own roll-up.
340g (12 ounces) beef/boneless chicken breast halves
4 whole wheat/spinach, or flour tortillas
1/3 cup finely chopped onion
1/3 cup finely chopped green peppers
1/2 cup tomato
2 tablespoons Italian dressing
1/2 cup reduced-fat cheese
1/4 cup taco sauce (or tomato sauce)
1/4 cup light dairy sour cream
- Whether you’re trying out the fajitas with beef or chicken, start by chopping them into bite-sized pieces.
- Moving onto the tortillas; wrap them tightly in foil, then pop into an oven at 180ºC (or 350ºF) until crisp or golden brown.
- In the meantime, spray a frying pan with non-stick cooking spray and add the meat, onion and sweet pepper. Cook for 2-3 minutes and remember to keep stirring so the mixture doesn’t stick or burn to the bottom of the pan.
- Remove from the heat, drain well, then add the tomato and salad dressing.
- Finally remove the warm tortillas from the oven and wait 2 minutes until they cool. Then serve with cheese, salsa or even sour cream sauce for extra taste.
Recipe and Image via Recipe.com, Life Made Delicious