Superfoodie healthy menu plan
This menu plan, created by a professional nutritionist, is designed for a professional foodie! You want to look after your health but you're always looking for more superfood inspiration to mix things up a bit. With yummy dishes like cauliflower fritters, peanut butter balls and watermelon salad, healthier eating has never seemed so easy!
Thursday
Breakfast
Spiced bircher muesli
Ingredients
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3 fresh dates, pitted, chopped
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1 1/2 tablespoons orange juice
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1/4 teaspoon ground cardamom, plus extra to sprinkle
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150g tub Vaalia Probiotic Yoghurt French Vanilla
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1/4 cup muesli, plus extra to sprinkle
Snack
Lemon almonds
Ingredients
-
500g natural almonds
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2 cloves garlic, very thinly sliced widthwise
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Finely grated zest and juice of 2 lemons
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1 tablespoon flaked sea salt
Lunch
Rawkin sushi rolls
Ingredients
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(((Cauliflower Sushi Rice)))
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Half a head of cauliflower, roughly chopped
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1/2 cup pine nuts
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1/2 cup sunflower seeds
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2 tablespoons brown rice vinegar
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Stevia, to taste
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(((Nori Roll)))
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10 Nori Sheets
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2 carrots, julienned
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2 cucumbers, cut in half and sliced into 1cm sticks
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2 large firm avocados, cut into 1 cm sticks
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2 cups sprouts of your choice such as sunflower, broccoli or alfalfa
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(((Dipping sauce)))
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1/2 cup tamari
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1 inch ginger, grated
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2 tablespoons brown rice vinegar
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Stevia, to taste
-
Gari (pickled ginger) and wasabi, to serve
Snack
Roasted cauliflower and yoghurt dip
Ingredients
-
1/2 head cauliflower, cut into florets (425g net)
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1 tablespoon pistachio dukkah
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1 tablespoon extra virgin olive oil, plus extra to drizzle
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1 cup Vaalia Probiotic Yoghurt Natural
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2 teaspoons tahini
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2 teaspoons lemon juice
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1 small garlic clove, crushed
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2 tablespoons chopped flat-leaf parsley
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Crudites (such as baby cucumbers, radish, Dutch carrots), toasted pita bread, to serve
Dinner
Beet and bean burger
Ingredients
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1 1/2 tbs olive oil
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1 small brown onion, finely chopped
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1 carrot, peeled, coarsely grated
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1 small beetroot, peeled, coarsely grated
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2 tsp korma curry paste
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750g can four bean mix, rinsed, drained
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1/2 cup (loosely packed) fresh coriander leaves
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20g (1/4 cup) quinoa flakes
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2 tbs quinoa flakes, extra
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2 wholegrain (or sourdough) rolls, split, toasted
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80ml (1/3 cup) beetroot tzatziki
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Baby spinach leaves
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1 Lebanese cucumber, sliced into ribbons
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Microherbs, to serve
Editor's pick
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Monday
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Tuesday
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Wednesday
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Thursday
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For a quick 30 minute meal, try these juicy Cajun steaks served with a with corn and rice salad.
Friday
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