Homemade menu plan
Potato chips, who? You won't need to even consider the vending machine if you're pre-prepared with homemade superfood snacks such as crunchy, spiced kale chips, apricot and chia balls, and rich, fudgy choc-orange pistachio bars that taste sinfully good yet pack a hefty punch in the nutrition stakes. Throw some protein-rich brekky ideas designed to balance your blood sugar all day long, a healthy twist on tiramisu and the best-ever steak sandwich into the mix, and you've got yourself the kind of balanced approach to healthy eating that could be enjoyed for a lifetime.
Monday
Breakfast
Green eggs, no ham
Ingredients
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1 bunch watercress, sprigs picked
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1 bunch rocket, leaves picked
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1/2 bunch flat-leaf parsley, leaves picked
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8 slices sourdough
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1/3 cup (80ml) extra virgin olive oil, plus extra to brush and drizzle
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8 eggs
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1 bunch chervil, leaves picked (see note)
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1 bunch tarragon, leaves picked
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1 tablespoon red wine vinegar
Snack
1/3 cup chunky hummus with raw veg
Chunky hummus dip
Ingredients
-
800g canned chickpeas, rinsed, drained
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1/4 cup (125ml) lemon juice (from about 3 lemons)
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1/3 cup (80ml) olive oil
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1 garlic clove, chopped
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1 tablespoon tahini*
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Vegetable or taro chips* and carrot sticks, to serve
Lunch
Sushi rice salad
Ingredients
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1 1/2 cups (330g) SunRice Japanese Style Sushi Rice
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1/4 cup (60ml) seasoned rice vinegar
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1 teaspoon caster sugar
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2 teaspoons nigella seeds (see note)
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200g frozen podded edamame, blanched, drained, refreshed (see note)
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4 radishes, trimmed, thinly sliced
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1 avocado, chopped
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300g sashimi-grade centre-cut salmon, thinly sliced (see note)
-
Coriander leaves and pickled ginger, to serve
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((( Dressing )))
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1 tablespoon light soy sauce
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1 tablespoon sweet chilli sauce
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2 tablespoons rice vinegar
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2 teaspoons wasabi paste
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1/4 cup (60ml) olive oil
Snack
2 Cookies
Chocolate chunk quinoa cookies
Ingredients
-
100g unsalted butter, softened
-
85g (1/2 cup) coconut sugar
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1 egg
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1 teaspoon pure vanilla extract
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150g (1 cup) white spelt flour
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1 teaspoon baking powder
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1/2 teaspoon ground cinnamon
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95g (1 cup) quinoa flakes
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150g good quality dark chocolate, chopped
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40g (1/3 cup) walnuts or pecans, roughly chopped
Dinner
Steamed ocean trout with red bean and chilli salsa
Ingredients
-
170g skinless ocean trout fillet
-
2 tsp olive oil
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125g can red kidney beans, rinsed, drained
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20g drained pickled jalapenos
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4 Sicilian olives or green olives
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125g cherry tomatoes, halved
-
1/2 tsp ground cumin
-
1/2 red onion, thinly sliced
-
Lime wedges and coriander leaves, to serve
-
1/4 avocado, unpeeled
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Editor's pick
What's for dinner?
Monday
Chicken and mushroom risotto
Perfectly poached eggs make this tasty chicken and mushroom risotto extra special.
Tuesday
Thai red curry beef soup
Warm up from the inside out with this fragant, Thai inspired beef and noodle soup.
Wednesday
Salmon and silverbeet mac 'n' cheese with lemon thyme crumb
Get the kids excited about fish with this tasty salmon and silverbeet mac and cheese.
Thursday
Mongolian lamb and snow pea stir-fry
Serve up this fragrant Mongolian lamb and snow pea stir-fry in just 30 minutes!
Friday
Quinoa burgers
For a meat-free alternative try these delicious veggie and quinoa burger patties.
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